Sleep perchance to dream…
The Power of Sleep…
When my mental health was at its worst, and pressures of work at their highest, I was getting on average 2-3 hours sleep a night. It reached a point when just going to bed filled me with anxiety as I knew that it would take me hours to get to sleep and then at 2am, without fail I would wake up. Bing wide awake and whatever I did I would not be able to get back in to the land of nod.
So instead my working day began at 2am, every day, 7 days a week. Subsequently my body began to just shut down and my brain function decreased dramatically. A mental breakdown was not only inevitable but the only way I would be able to break this vicious cycle and reset my body and mind.
When I had my breakdown the biggest change I made was yoga. I chose to do something positive that is proven to aid relaxation, wellness and sleep. It taught me how to do thorough 'body scans' and relax completely. It taught me breathing techniques to calm my racing heart and racing mind. I also started to take anti-depressants having poo pooed them for years. But I had reached a point where I needed something to assist my body to reset and get well. They helped with my sleep and boy did they work, but also I believe that the simple act for me of taking the medication gave me and my body permission to sleep and once I had that permission it was a revelation.
Don't get me wrong, I still have relapses and poor sleep is an indicator now that my mental health is dipping. But I have come to realise that sleep is not only essential but vital for living completely. Being rested is to me the most powerful, legal drug there is. Oh, and just in case you are interested, I am managing to do it all now without the tablets.
Sleep is central to good mental and physical health and it needs to be central to your own health and fitness programme. If you only focus your time and effort on eating well and exercising you will never achieve the results you seek. So focus for a bit on your sleep.
But what on earth can you do if a good 8 hours sleep is a complete fantasy for you?
Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:
Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping,avoid electronics before bed or in the middle of the night.
If you can't sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habit.
For more information and guidance see the Articles below:-
Mind How to cope with sleep problems
'There's a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.'
Read Article HERE
Mental Health Foundation Sleep
'Sleep is not just 'time out' from our busy routine. Most of us need to sleep well to help our bodies recover from the day and to allow healing to take place.....Lack of sleep can make us feel physically unwell as well as stressed and anxious, and scientists also believe that it contributes to heart disease, premature ageing and road accident deaths.'
Read Article HERE
Harvard Medical School Sleep deprivation can affect your mental health
Sleep and mental health are closely connected. Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders.
Read Article HERE
The Priory How poor sleep affects your mental health
'It can be easy to dismiss sleep as not being important in maintaining a mentally healthy lifestyle – but are we missing a trick? How important is a good night’s sleep to how we function mentally?'
Read Article HERE