Are You Getting A Good Night Sleep?
By Clair Wavell
Stress and the hectic pace of life leaves us feeling tired on a daily basis but good quality sleep can help to readdress this, the problem is so many of us just don’t get enough of it. We all feel more venerable and a bit emotional when we are tired and this makes us susceptible to other stressors around us which just exacerbates the problems. Stress attracts stress and a viscous circle begins.
Most adults need between 7-8 hours of good sleep a night but it is important to find the right time and routine for you. Just because your partner goes to bed at 10pm doesn’t mean you have to.
Answer true of false to the following statements and see if you are getting enough sleep. (Taken from Stress Management for Dummies)
1. I notice a major dip in my energy levels early in the afternoon
2. I need an alarm clock to wake up in the morning
3. on the weekends, when I don’t have to get up, I en dup sleeping much later
4. I fall asleep very quickly at night (in about 5 minutes)
5. On most days, I feel tired and feel as though I could use a nap
There are a few simple ways to help you get back on track:
1. Try going to be earlier, even 20 minutes could make some difference
2. Read in bed (not a horror book though) for a few minutes just to help you unwind and get comfortable
3. Develop a sleep routine, the body responds well when it knows what is coming
4. Ensure your mind recognises the bed as the place to sleep, if you use it for other things like watching TV or studying then the brain is getting a mixed message about its function
5. Avoid watching stimulating TV just before going to bed, it’s the last thing that will help you unwind
6. Although exercise is great is can fire you up and boost your energy levels so try to avoid doing anything too strenuous close to bed time
7. Alcohol can disrupt your sleep patterns so be careful how much you drink before going to bed
8. Look out for other stimulants like caffeine, sugar and over the counter drugs in your diet
9. If you take day time naps they could be adding to the problem. If possible wean yourself away from daytime snoozes and focus on having good quality sleep at night
10. Worries and racing thoughts are one of the biggest contributors to a poor nights sleep and what’s frustrating is that you can’t usually do anything about them at that time of night anyway. If you do have worries right them down on a pad next to the bed before going to sleep and this should relieve some of the anxiety. If you wake up in the night with something you have forgotten, simply add it to the list and drift back off. You will be better placed to deal with the problem in the morning with energy and a clear head.
If you suffer from insomnia or think that excessive worry could be contributing to your tiredness speak to us to see how we can help you.
Change Works Unlimited is a Stress Management and Career Development Centre based on the outskirts of Brighton, providing a range of individual and business services. For further information visit our website: www.changeworksunlimited.co.uk or contact Clair Wavell on 01273 299537.
This article was posted by Clair Wavell
