Sleep Sleep in a recovery context Sleep is

Sleep

Sleep in a recovery context • Sleep is central to wellbeing. It is as important to your health as healthy eating and exercise. • Sleep also plays an important role regenerating glucose in the prefrontal cortex, the area of the brain that is associated with willpower. • Like insufficient sleep, oversleeping is a sign of disordered sleep. It may be connected to a mental health issue such as depression. • Understanding more about sleep’s role, prioritising time for it and using strategies to maximise the chance of a good night’s rest can improve the quality of your life.

Sleep - quotes “The best bridge between despair and hope is a good night’s sleep. ” “A good laugh and a long sleep are the two best cures for anything. ” “Sleep is the best meditation. ” “Sleep is an investment in the energy you need to be effective tomorrow. ” “The minute anyone’s getting anxious I say, ‘You must eat and you must sleep. ’ They’re the two vital elements for a healthy life. ” “Though sleep, you disconnect from the word so you can reconnect with your soul. ”

Sleep - individual factors • Your individual genetics – your genes influence your circadian rhythms and internal sleep drive. • Your age. • Your activity level – sleep is a time for the body to recover from exertion. The more active you are the more sleep you may need. • Your health – When coping with health issues, you may need additional rest. • Life circumstances – stress and periods of change can increase your need for sleep and by the same token make it difficult to sleep.

Identify your sleep pattern One of the first steps in overcoming sleeping difficulties is finding out any possible causes and trying to look for solutions. Pattern What is the pattern of your sleep on a typical night? • How long does it take for you to fall asleep? • How often do you wake up? • How much sleep do you get? • How many nights each week are like this? Quality How do you feel about the quality of your sleep? • • History Do you remember how and when your poor sleep started? • How has your sleep changed over time? • Did you used to be a good sleeper? Is it refreshing? Is it enjoyable? Is it restless? How would you describe it in your own words?

Sleep Hygiene Sleep factors to improve your sleep pattern: Limit nicotine Limit caffeine Limit noise Limit alcohol Manage diet Good sleep hygiene Manage exercise Limit light Manage room temperature Improve air quality

Sleep Hygiene Things that improve sleep q. Regular exercise q. How many times a week? q. What time of day? q. Relaxation exercises q. Turning off electronic devices at least 30 minutes before bed q. Having a relaxing bedtime routine q. Bath or shower q. Read a book q. Setting aside ‘worry time’ each day to write down any issues that are bothering or concerning you q. Setting the conditions for sleep q. Bedroom is completely dark q. Mattress and pillows are comfortable q. Bedroom is the right temperature q. Wear comfortable clothes Things that make sleep worse q. Taking long naps during the day q. Watching television in bed q. Studying in bed q. Using a device with a bright screen in the hour before bedtime q. Consuming drinks with caffeine q. How many each day? _____ q. What time of the day was your last caffeinated drink? _____ q. Drinking alcohol/using substances q. Eating a heavy meal less than three hours before bedtime q. Watching the clock while trying to fall asleep q. Staying in bed even if you can’t fall asleep

The Sleep Process Sleep is controlled by two interconnected systems: • Circadian rhythm (or body clock) • Homeostatic drive (or pressure to sleep) These two systems work together, taking their cues from day (light) and night (dark), and how long you have been awake, to: • Regulate body temperature in preparation for sleep • Release sleep hormones • Increase the body’s pressure to sleep

Sleep Centre vs Alertness Centre For the sleep centre to dominate over the alertness centre we need: – To be tired – To be calm and relaxed – Our brain should not be active – A quiet environment – A dark environment – To be at the right temperature – To be comfortable External stimuli (such as noise), thinking, worrying etc. will activate the alertness centre in our brain and prevent us from sleeping.

Sleep Centre Sleep comes naturally and effortlessly when we mentally and physically switch off. So trying to get to sleep is best approached as a passive process, rather like relaxation. You cannot force or make yourself go to sleep any more than you can force or make yourself relax. When you re-develop the habit of passively allowing sleep to occur, or not to occur, sleep is likely to occur more easily, because you are not mentally or physically striving. Many of us get the physical-mental balance wrong. We engage in too much mental activity and too little physical exercise and relaxation. When we readdress this balance, the body becomes naturally tired and more ready for sleep. Think about your daily schedule and the different activities that you do. Is there a balance between focus, concentrated activity and being able to switch off and relax? You may need to take some time to learn the art of winding down, letting go and switching off.

Sleep tips • Get up at the same time each morning. • Go to bed when you are feeling tired. • Don’t have long naps in the daytime or evening. • After a bad night, do have a power nap (5 -10 minutes) once or twice a day or a short nap for up to half an hour as these improve cognitive function and can help you get through the day. • Create a relaxing routine and wind down before going to bed. • Don’t do anything that is mentally demanding within 60 minutes of going to bed.

Sleep and worry Assign 15 minu tes “worry time” during the evening. Think on paper. Write down your worries. Creating “worr y time” earlier in the ev ening will help you proces s anything that is troubling you before bedtime comes around.

Bedtime wind-down routine If you have a hard time falling asleep, a regular bedtime ritual will help you wind down and prepare for sleep. It is important to associate the bedroom with calm, relaxation and sleep. It teaches the body when it’s time to go to sleep.