Siobhan talks about sleep hygiene
Do any of these sound familiar to you?
Problems getting to sleep - lying awake and not being able to fall asleep.
Problems staying asleep, for example waking up early in the morning.
Poor quality sleep - not feeling refreshed by the sleep you do get.
Everyone at one time or another has problems with their sleep. It is very common.
It is difficult to judge whether you are getting enough sleep. Different people need different amounts of sleep, which can also depend on our age and activity levels. However, getting the right amount of sleep is vital for both our physical and psychological wellbeing as it allows time for memories to be processed, and for our bodies to heal and grow!
So what can you do to help your sleep?
• Relaxation can involve doing something that you enjoy, or just being by yourself. Good examples might be reading a book or having a bath. Exercise is also a big factor at helping us to relax. What you do does not really matter. Try to choose something that you will look forward to and that gives you a break. Here is a list of activities that might help you to relax.
• Controlled breathing is a simple technique involves focusing on and slowing down our breathing patterns. Many people find this simple exercise very relaxing.
• Mindfulness which aim is to take charge of your worrying thoughts. There are plenty of mindfulness introductions online including voiceovers to be used whilst trying to sleep.
• Avoiding stimulants i.e caffeine and nicotine close to bedtime. While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
• A regular relaxing bedtime routine. A regular nightly routine helps the body and the mind recognize that it is bedtime i.e. warm shower or bath, reading a book, or light stretches.
• A pleasant environment can make a big difference, the bedroom should be cool – between 60 and 67 degrees. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible. Consider using "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing.
These are just a few tips that may be helpful and hopefully you will get a great nights sleep.
