How to Sleep Well for a Longer Life
Are you getting a regular, good night’s sleep?
Having spent almost two decades working 24/7 shifts, I understand only too well the impact this has on our health, relationships and our productivity in the workplace. I also, wrote about this subject a few years ago as insufficient sleep is viewed as a common contributory factor for those suffering prolonged periods of depression, anxiety and relationship problems, including parenting.
Having a sleep disorder does not in itself cause depression, but lack of sleep does play a role. – WebMD
Unfortunately, it’s a bit of a catch-22 situation in that if you suffer from depression you’ll likely suffer from sleep disruption, which in turn can aggravate the situation.
The relationship between sleep and depressive illness is complex – depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders. Sleep Foundation
But don’t worry! Here are a few tips that I’ve put together introducing ideas around grabbing the best available rest, whether it’s getting off to sleep, or remaining asleep.
Getting Sleep – Created with Haiku Deck, presentation software that inspires;
Discover what the BBC had to say about the 8-hour body clock phases and take the short quiz to find out if you’re a morning or a night person! Another article you may find of interest is 30 Remarkable Health Benefits of Sleep (Backed up by Science).
If you’re concerned about your lack of sleep and you’d like to talk to me, in confidence, please get in touch.
Bob Brotchie is a counsellor, mindset consultant and creator of "Conscious Living by Design"™. He writes for Anglia Counselling, is featured on various other websites and introduces us to many guest writers all covering topics related to mental health and wellbeing.
Bob provides bespoke counselling services to individuals and couples in the privacy and comfort of a truly welcoming environment at his Anglia Counselling company office, located near Newmarket in Suffolk, England. Bob also provides professional online counselling, for local, national, and international clients. The therapeutic models offered are bespoke to the client’s needs, especially those in receipt of 'childhood emotional neglect' (CEN), whilst integrating a mindful approach to psychotherapy and cognitive behaviour therapy (CBT) principles. For clients experiencing trauma and/or phobia, Bob offers EMDR (Eye Movement Desensitisation and Reprocessing).
Informative article as always Bob. One of the best things I ever did for my sleep was cut myself off from all sensory stimuli for a period of time before bed. I have heard that for most people it is best to do this 1 hour before bed… I do 2 hours because I sensory overload from the day.
I lay in my bedroom with blackout curtains, door close, and ear plugs in. No devices. Sometimes I let the cat stay if he’s sleeping.
Also a perfect way to practice the skill of being completely alone with oneself with nothing to distract them… something I find a lot of people are scared to death of.
Hi Trish, thank you for your feedback and insight. I find myself in complete agreement that reducing stimuli in the hours before sleep, brings significant value to the ability to get to sleep, and the quality of the sleep.
I don’t think my sleep problem’s solvable. I’m a lark with a need for structure & the rest of the family are owls who hate structure. They want dinner at 9 O’clock at night or even later, or sometimes at 5pm, while I need dinner at 6 and want to be in bed by 10 at the very latest. I’ve tried to fit in with them, but my sleep is even worse.p and I”M so tired. Once they’re asleep nothing wakes them, but loud talking or loud TV etc can wake me up. Anything happens in the night I will be the one that wakes to sort it out. Then I find it hard to go back to sleep. Anything wakes me after about 4.30 I’m likely to stay awake. I’m disabled and a carer. I have severe fatigue.
Elaine, thank you for sharing what must be a tortuous existence.
I think under the current circumstances it is indeed perhaps unrealistic to be able to find your needs met.
Is there lack of boundaries in place? What has been ‘taught’ and learned by those who live with you?
Of course, I have no knowledge of the dynamics within the household but it does seem quite apparent that you and your needs are not being respected.
Is there a compromise between structure and household activities to be explored?
Being a carer, you will appreciate that recognizing your needs will allow you to be the best you can be for others, as well as yourself.
I think some tough decisions and discussions may be necessary if you are ever to get that well-deserved rest.