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September2020
September 2020
Articles
Sleep is one of our most powerful healing mechanisms for both our mind and body. When we are facing high stress, we require sound sleep to assist our body and brain to “clear out” the neurochemicals associated with stress, heal the harmful effects of prolonged stress, and to recharge for the next day. Ironically, when we are under significant stress, sleep can be elusive. It can be very difficult to get to sleep before the early hours of the morning, and also to stay asleep throughout the night. As we become sleep deprived, we can experience a decreased ability to cope with stress, remain calm and use our logical and clear-thinking skills in daily situations. In addition to this, we can then begin to feel anxiety about not sleeping; which in itself can disrupt our sleep. Under these stressful times, we may experience disrupted sleep; the most important thing to remember is that there are some steps you can take to help. Most importantly, do not worry about not getting to sleep. Anxiety and frustration are major elements in keeping you awake. If you are not able to fall asleep, trust that solid rest in a relaxed state is the next best thing. As you are lying in bed, take deep breaths, letting your muscles fall heavy and relaxed with each exhale. Plan what you will focus on as you are trying to get to sleep. Enjoyable memories, your favourite movie, future holiday or your favourite place in nature can all assist in accessing a relaxed state for your muscles and your mind. Consider Sleep Stories. Sleep stories are a combination of a relaxing visualisation, plus a narrated story and a progressive muscle relaxation. Sleep stories of all subject matters can be accessed through YouTube, sleep apps such as Sleepio, Calm, or Moshi (for children). Just remember to use a speaker or Bluetooth headphones to reduce your exposure to your device in your bedroom. If you are restless in your bed, consider a quiet activity which can calm your mind, such as Wordfinders, Sudoku, reading (nothing too engrossing), until you feel sleepy enough to turn out your lamp. Remember to avoid electronic devices, bright lights and anything too engrossing. Consider progressive muscle relaxation as you settle into bed. This can assist in relaxing your muscles, which tense up the more active your brain becomes. If you are feeling tense before bed, or have a lot of things on your mind, consider writing them all down before getting into bed. Some people find it helpful to keep paper and pen beside the bed to allow them to add to it as they find themselves thinking when they wake up at night. Consider sleep aids such as chamomile tea (or specific sleep teas), lavender oil, stove-warmed milk, magnesium (including magnesium cream directly applied to the muscles). It is vital to keep your usual good sleep hygiene practices in place during these times. These include exercising during the sunlight hours for at least 30 minutes, keeping a sleep / wake schedule, and turn off devices and bright lights an hour before bedtime.
As the media keeps reminding us, we are in unprecedented times. Unsailed waters. Unmapped terrain. So, everyone is making it up as we go along, and having to adapt to a new twist, and a new limitation to our freedoms on a daily basis. As we adjust to life staying in our homes, and limiting our contact with the outside world where possible; our attention to our daily life, routines and mental health is more important than ever before. This can trigger different emotions in the best of us, such as fear, loneliness, anger and listlessness. There are limited ways we can control what is happening on our planet right now (aside from staying home and personal hygiene), however the one thing we can control is how we manage our days, ourselves, and our emotions in this new territory. Routine and purpose are two important anchors for psychological wellbeing; we are creatures of habit. Routine is an integral part of our wellbeing, and sense of control and predictability in the world. And at a time when all else feels out of control, your routine can help you feel more stabilised. Some quick tips on establishing your wellbeing: Get out of bed each day at the same time (similar to what time you would get up for school or work). Structure is essential. Allocated time for exercise each day – exercise burns adrenaline and releases endorphins, which allows us to feel more optimistic and positive. Physical health is also important in fighting COVID-19. Try to combine your cardio with strength training at your level. Eat regular meals, with good nutrition. With so much time on your hands, it is easy to think “regular” means “65 of them”. Regular means same times each day, whether you eat 3 times a day, 5 times a day or are fasting intermittently. Remember to consider your colours in your foods – your brain needs a wide range of colours for optimal health (no, skittles are not colours). When we feel high levels of stress, we are more prone to eat foods that are high in sugar and high in simple carbs. Remember to drink water regularly. Spend time with your loved ones where possible. If you are living with your loved ones, these unprecedented times are handing you the one thing you probably didn’t have before – time with your family. Crack open that Monopoly box, or 10 000-piece jigsaw puzzle. Hectic life is coming back before you know it. New apps such as Houseparty, and the internet video calls are also essential at this time – set times to call your family, and friends. Consider a virtual game or competition, such as Driveway Chalk competitions for your friends and neighbours; where all parties decorate their driveway with chalk and compare with video and photos. Start a new hobby, or take up an old one you never had time for. You have time now. Many hobbies can be done in your yard or house, such as crafting, photography, woodwork, or gardening. Plan a project or 2 around the house or yard. Again, you will likely have time now. A sense of being productive is beneficial; even vital. Limit your news and social media watching. As things are changing rapidly, it is important you stay up to date in the changes and advice. However, spending hours watching the news, Facebook or other social media and reading hundreds of people’s Armageddon predictions will only leave you feeling more distressed, and more out of control. Choose your reliable and trustworthy news source, and tap into it once a day. Write down 3 good things that this situation has brought into your life. Perhaps they are a focus on the important things in life, to slow down, family time, time in nature? Consider singing. Singing on your own to your favourite tunes, or even better – with others over Zoom, or with family, or even with your neighbours as we have seen in Italy and Spain. If you are less confident in your vocal ability, consider creating a Spotify or Amazon playlist of meaningful and uplifting songs with your family or friends for you all to play in your own homes. Think positive. This is going to pass. And you will look back and consider how you handled this page in history. How do you hope you look back at this?
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