5 Ways to Get Some Sleep
During this time of covid19, possible unemployment or cut in work hours, worry for others who are frailer or bereavement, getting a decent night’s rest is important. Insomnia or not being able to sleep maybe common to some people however it is now more common with the amount of stress in the air due to reasons listed and other personal reasons. So, what can one do if they aren’t sleeping well?
Change schedule – As many had to study or work at home people’s schedules became blurry so staying up later and sleeping in felt normal. They had certain elements like travel taken out but replaced with a different schedule of full-time work, full-time educating different age kids, general housekeeping, helping more vulnerable people with shopping runs etc. Its no wonder that everything gets chaotic. Other people got very rigid with their schedules as certain goalposts weren’t there like going out to work, appointments or shops which put lots of pressure to get it right. So starting a new schedule can help eating and exercising (what is possible) at the same time each day. Have kids make schedule or get them a student planner as the start midyear. Work or look for work at the same time each day, for those in sessional work then have time to start and finish. Go to sleep at a reasonable time each night at the same time whether that’s 8pm or midnight for night owls.
Cut energy or caffeinated drinks – Some people may not drink either but they maybe eating things late at night the reenergises them. I am a tea drinker so try to drink less of it after dinner which I have at 6pm and this does help to relax me. Don’t use alcohol as a relaxer as that can take away clear thinking and you might actually become more active. Water is a good choice and so are decaffeinated options like camomile tea.
Prepare for next day – Lay out clothes and shoes then wear them even if staying home, have mask ready to go when out, do pack lunches or work lunch pack if needed, have keys and phone handy. These types of things can grip your mind when your trying to sleep so its like a worry removed if already done. Have phone charged just in case any health worries occur while out. Leave work things and phone in another room so its not in your sight that might create additional stress.
Find things that relax the mind – Meditation can be part of a newer schedule to relax the body, calm music, audio-books or even ASMR. ASMR (autonomous sensory meridian response) helps the mind to settle however each person may prefer their own sounds, some people may like waves hitting the beach or sounds of jungle. This shows a combination of sounds and images to help sleep https://www.youtube.com/watch?v=H5E2MtxYUZ0. There are many others to choose.
Reduce worries – Some people live alone and having social contact each day can help when its time to sleep. This maybe online or talking with neighbours/ friends locally. Checking in with people can be part of ones social help to reduce the worries one has at night.
An additional ways to reduce some of the worries one holds that makes sleep difficult is talking to get some therapy. Online counselling, psychotherapy or seeing a psychologist can help as it did with me in the past.