With our lives being turned upside down, some of us can find that sleep time is not the joy it used to be. This is because we take our worries to our pillows.
In the quiet of the night, your anxieties and doubts become exaggerated. Without distractions, it can be hard to switch off your racing mind, as you toss and turn, churning over the devastations of the day or the potential misadventures of tomorrow. Or even the excitement of an upcoming event you are looking forward to. Regularly checking the clock and calculating how little sleep you have been getting only makes matters worse.
Everyone experiences disrupted sleep at times; but issues getting to sleep, inability to stay asleep, or waking up at a ridiculous hour, are experienced by most people with mental health conditions (although people with depression may also sleep too much). Getting on top of your sleep game is an important part of managing your mental health. Research shows that quality sleep at night helps you better manage your emotions (cognitive and behaviour) during the day.
The good news is that there are evidence-based strategies for dealing with sleeping problems. These focus on creating habits that better associate your bed with sleep.
When you cannot get to sleep, or you are fed up with waking up exhausted, try these easy tips.
Start calming your mind and body in the afternoon
Develop a bedtime routine, and try to go to bed and get up at the same time each day (even on weekends).
Keep your bed for sleeping only. Try not to read, watch TV, use technology, or have an argument before bedtime.
Personally, I find saying The Lord’s prayer, once or twice, helps a lot. By the time I adjust my breathing technique to it, I automatically fall asleep and stay that way until the sun rises the next day.
If you cannot sleep after 20 minutes, get out of bed and do something for a while, until you feel ready for bed again! Examples are:
Try and do something tedious. If it does not work, try again. Of course, try again if it fails - sticking to rules regulates the body and mind.
Here’s a useful one: write down any thoughts you are stuck on, it clears them from your head.
Sleep is important, so remember that many diseases stem from deprived sleep. Experiment with some of these strategies and see what works best for you. If sleep refuses to come and it becomes an issue, seek a specialist’s advice. There are many treatment options available.
During my 2020 experience, trapped in a cabin on a ship going nowhere and with negative company, my life was hell. This situation made it extremely difficult for me to fall sleep and stay asleep. The other person was disruptive and noisy and insisted on having the TV on. That created both noise and light. Sleep and bed are sacred, being considerate of your partner and yourself is vital.
My miracle personal experience is the story of a survivor of misadventure, written as a memoir. The book, “Church on a Death Ship” is available on Amazon.com, Kindle, and local retail book stores in Paddington.
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