Contents
guide to sleep
Why we need sleep
– Rest & Repair
– Energy Conservation and Predators
– mental benefits, for our sanity and processing
Barriers to Sleep
– stimulants like caffeine, nicotine, or sugar
– drugs: alcohol or withdrawing from sedatives
– Blue lights from TV/phone/light
– not having routine or healthy lifestyles
– not getting natural light for circadian rhythm
– Active minds/worries/stress
– being afraid of boredom or doing nothing
– physical health: pain, illness, postnasal drip, tinnitus, spasms, tics, sleep aponia
– sensory distractions like noise, overheating, or brightness
– pain
– night terrors, PTSD, Trauma, sleep walking
Tips for sleeping well
Do
– have routine
– exercise
– Meaningful uses of time in the day
– have no unfinished business
– keep a diary with tasks we need to do in the week, or journal to process emotions slowly
– see your GP if you have health issues
– have a low sensory environment
– have a cool environment
– use mindfulness as a way to gain meta-awareness and to relax (beditation)
Don't
– Sleep in the Day
– drink caffeine after 4pm
– get blue light an hour before bed
– work on phone habits before bed
– avoid eating 2 hours before bed, or snacking on sugary foods
– avoid benzodizapines and sedatives unless it is for an acute issue.
– avoid watching TV/having a cigarettes when we wake up
– avoid forcing ourselves to sleep when we wake up but instead try reading or another activity that isn’t stimulating
Simon is a Person-Centred Counsellor in Oxford working remotely and in person. He has lived in the county his whole life, and the city for almost 20 years. He appreciates the beauty of the city, nature, and connecting with people to help bring about meaningful change
