Getting your Oomph Back week 6
It seems obvious that if our energy is flat then we may not be getting enough sleep or a decent quality of night’s sleep, so let’s have a wee reflect on sleeping. As ever, these are selfcare tips and not a replacement for professional advice. There can be many reasons why our sleep pattern is not what we find most helpful and it maybe you need to speak to a professional health care provider about your own unique circumstances.
As shared, there can be many reasons why we find it difficult to get a decent night’s sleep. Worrying about money, concern for your own, or a loved one’s health. Even though the pandemic ended some years ago, in some ways many people still find they are trying to adapt since then, in a world which can often feel uncertain. With the constant stream of negative news and the challenge of doom scrolling no wonder we may have difficulty sleeping. These tips on avoiding doom scrolling may be of interest https://www.copescotland.com/resources/tips-to-avoid-doom-scrolling It is not that we do not need to be informed of challenges which we may need to manage, its finding a balance so we are not so overwhelmed we do not have the energy to deal with whatever is happening.
It may be that talking to someone about what is keeping you awake at night may help. This may be approaching a service or a helpline, but it may also be reaching out to friends, family or work colleagues. Sometimes when we share what is keeping us awake it can help give us perspective. Some people find it easier than others to share what they are thinking, or feeling, these wee tips may be of interest https://www.copescotland.com/resources/art-of-communication
The following offers some simple selfcare ideas which may help promote a better sleep, there is also a sleep workbook on COPE Scotland’s website https://www.copescotland.com/resources/improving-your-sleep-workbook as well as a goal setting snakes and ladders for a better night’s sleep. https://www.copescotland.com/resources/goal-setting-snakes-and-ladders-for-a-better-sleep
Make your bedroom a place to unwind
Decluttering your bedroom, using relaxing colours, positioning your bed in a way that works best for you can all help get a better night sleep, also check your pillow, mattress and duvet as being too warm/cold can also impact on getting a decent sleep. If your mattress has seen better days but you cannot afford to replace it, think about a mattress topper which may help.
Leave social media out of the bedroom
If you want a good sleep don’t have mobile phones, iPad, anything which pings to let you know you have mail or updates on social media this is a time to relax and unwind not socialise. If you use your phone as an alarm clock perhaps think of using an alternative e.g. a sunrise alarm clock. Having the phone in the bedroom runs the risk of scrolling which can make a decent nights sleep harder, this piece may be of interest https://www.sleepfoundation.org/bedroom-environment/technology-in-the-bedroom
Get into a routine
A routine before bedtime sends a signal to your mind that you are getting ready to go to sleep, also, going to bed at a regular time helps programme your mind for sleep, work out a routine which is helpful for you and try and stick to it.
No stimulants
Trying to get to sleep means you want to unwind, coffee, cigarettes, fizzy drinks can all be stimulating and make it harder to sleep so avoid at least an hour before bed. Also, using alcohol is not a healthy way to get a good night’s sleep and overuse can just lead to more problems. Also try and not eat anything heavy to digest before going to bed as this too can keep you awake.
Be active during the day
Exercising, going a walk, being active during the day all makes you more likely to feel tired so be more likely to go to sleep and have a good sleep once you are in bed.
If you can’t sleep get up
If you find you’re lying thinking about not sleeping get up and do something boring. Lying worrying about not sleeping will make it harder to sleep. Get up and do something boring which will help make you feel tired and more likely to go back to bed and sleep, don’t be tempted to go on social media, or scroll on your phone, or have a cigarette, or coffee this will only wake you up more.
Points for reflection
- A decent night’s sleep for me means………
- In the past week I would say my sleep has been……….
- I think my sleep has been this way because…………
- To help me get a better sleep I…………….
It is also worth reflecting has there been anything significant happened in this week e.g., have you been on holiday, has work been carried out in the house. Has there been anything out of the ordinary which may be worth capturing?
It is similar, but it’s not the exact same. It is an additional point for reflection to invite you to think has anything happened the past week which I may have overlooked?
Being rested and getting enough sleep are very important when we are trying to regain our oomph/zest for life, so we will cover more on this again next week about rest and relaxation.
For now, please look after yourself as you do matter. I have also include the link to Sleepio. Sleepio is a six-week clinically proven programme used to treat insomnia, available free on the NHS.
https://onboarding.sleepio.com/sleepio/