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4th July 2019 10:35
Link to Post #21
Re: I'll sleep when I'm dead
Sleeping for the sleep deprived
A personal observation I've made is that when I practise a regulation, routine and ritual around sleep I am provided with the balance I need to help me to get through the day feeling energised and refreshed.
This helpful little video provides remedies for those who are sleep deprived and offers good common sense sleep hygiene.
ACTION ITEMS: - @10:00 Go to sleep at same time each night.
- @11:50 Have a pre-sleep ritual: Set up clothes for next day, lock all doors, close windows, check thermostat, turn out lights, brush teeth, shower etc.
- @12:30 Develop skills around relaxation eg. meditation or yoga etc.
- @ 37:25 The POWER acronym for better sleep.
FACTS:- Power naps longer than 20 minutes starts a deep sleep momentum and that takes about 1 hour to recover and fully awake from it.
- Caffeine counters sleep pressure, by masking the build up on adenosine. (which makes us feel tired)
- Sleep debt takes a toll on our brain's cognitive functions.
- Routines in our rest/awake cycle helps our body to product melatonin.
- Alcohol makes sleep worse.
TECHNIQUES TO COUNTER INSOMNIA:
Too stressed to sleep? What is helpful is to remove the fear around sleep. - Cognitive techniques eg. putting the day to rest.
- Behavioral techniques - the 1/4 hour rule
- Take back your control of sleep with Cognitive Behavioural Therapy
- Workouts are not recommended prior to sleep because it raises the body temperature, but this can be countered by cooling the room.
- Varying sleep duration on week vs weekend gives you a bit of a jet lag. It is always better to build up a rhythm in your sleep cycle.
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The Following 6 Users Say Thank You to Constance For This Post:
AutumnW (5th July 2019), ByTheNorthernSea (5th July 2019), James (4th July 2019), Rosemarie (4th July 2019), Sunny-side-up (4th July 2019), Valerie Villars (4th July 2019)
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4th July 2019 12:32
Link to Post #22