"GET BACK TO BASICS"


With The Carers Place

DAY 5: SLEEP

Ahhh, for many of us, sleep can most certainly be an ongoing challenge!

You will know yourself, without adequate quality sleep you simply cannot function at your best.

Watch the video, check out the info sheet and try some of the tips to help you get a better night shut eye!

Sleep plays a critical role in immune function, metabolism, memory and learning and is vital for the natural growth and repair of every cell in your body. According to ‘Sleep Health Foundation’ without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills and motor abilities. When it comes to recovery from hard physical & mental efforts, there’s simply no better treatment than sleep.

While this seems easy to say, it is not so easy to put into practice, is it? But like anything, the more attention you give it and practice you have, the easier it becomes. Given the importance of your role, it is vital you try to give sleep the attention it deserves.

Help your body to work out a healthy sleep routine by going to bed at the same time every night and getting up at the same time every morning. Perhaps create a bedtime ritual that your body will get used to, see ideas below.

Create a regular sleep routine
Help your body to work out a healthy sleep routine by going to bed at the same time every night and getting up at the same time every morning. Perhaps create a bedtime ritual that your body will get used to, see ideas below.

Remove the screens
Television, computers and other distractions can interfere with your sleep. Did you know that the not only does technology keep your brain alert and prevent it from resting it delay’s the release of melatonin, a hormone responsible for inducing sleep?

Build in some relaxation time before going to bed
Find a quiet relaxation technique (non-technology based) that works for you. This might include reading, writing in a journal, doing a guided meditation, stretching, breathing techniques, yoga, enjoying a warm herbal tea, etc. Simple, straightforward downtime that is easily achievable.

Make sure your bedroom is comfortable
Ideally, you will have a quiet, dark room with comfortable bedding and good temperature control. A suitable pillow is essential for sound rest. A space free from technology and distraction.

Avoid alcohol, caffeine and nicotine
Alcohol may help you to get off to sleep but is likely to disrupt your sleep during the night. Caffeine (coffee, tea, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake, leave you dehydrated and agitated through the night. This is far from an ideal start to a trying day ahead.

Avoid daytime naps and clock watching
Sleeping during the day will make it much more difficult to sleep well at night. If a nap is necessary, then limit the nap to twenty to thirty minutes. Watching the time on a clock just makes you anxious about not being asleep. If possible, remove the clock from your bedroom. If you need the clock for the alarm, try turning the face of the clock so that you cannot see the time.

Seek professional help
If you are still having trouble sleeping or are waking up feeling unrefreshed despite what should be adequate length sleep, please make sure that see your doctor or health professional.

HERE’S SOME EXTRA TIPS & IDEAS FOR YOU TO TRY:

  • Remove digital technology from your bedroom of an evening, including your phone.
  • Choose a new relaxation ritual that will work for you & practice it. i.e. bath, a cup of tea, book, lights out….
  • Clear the clutter, clean sheets & a good pillow! Bliss! This has made a big difference for me!
  • Keep hydrated and avoid stimulants after 3 pm.
  • Remove the clock (or its light) out of your view.
  • Take a bath with some essential oils (chamomile, lavender) and Epsom salts before bed.
  • Epsom salts contain magnesium which is a muscle relaxant. Have bath hot and put a cup of salts in. You can buy in bulk rather than from a supermarket for cost efficiency.
  • Herbal teas that are calming and that I like are chamomile and peppermint (great for your tummy too).

CLICK THE WORKSHEET TO DOWNLOAD IF YOU WOULD LIKE TO WORK ON YOUR SLEEP!


 

Gratitude: Focus on the THREE BIGGEST things you are proud of.

This can be from the day you were born to present day.  What are you most proud of.  When you close your eyes and look back over all the amazing things you have done, what made your heart and soul beam with pride?

See the video below and flick forward to the 15-minute 30-second mark to hear about today’s focus.