Sleep hygiene part 2
-
Upload
mykb101 -
Category
Health & Medicine
-
view
156 -
download
1
description
Transcript of Sleep hygiene part 2
![Page 1: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/1.jpg)
Sleep Hygiene Part 2:
The Quiz Explained
http://positivetranceformations.com.au
![Page 2: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/2.jpg)
In the last post, we gave readers a quiz to help them evaluate their
sleeping habits so they can maximise their chances of getting a good
night’s sleep.
![Page 3: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/3.jpg)
After all, a lot of mental problems can either be caused by or made worse by poor sleeping patterns.
![Page 4: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/4.jpg)
Improving our sleeping habits can be a practical step that we can all
take in order to improve our overall wellbeing.
![Page 5: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/5.jpg)
Yes, sometimes emotional problems, stress and grief can sometimes
cause sleeping problems, and we suggest that you find some help for
dealing with this problem, via hypnotherapy or through some other form of counselling that reaches the deep levels of your
being.
![Page 6: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/6.jpg)
Those of you who took the quiz might like a bit of explanation
regarding some of the answers and the questions in it.
![Page 7: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/7.jpg)
There wasn’t enough space in the last post to talk through the
answers, so here goes…
![Page 8: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/8.jpg)
Question 1: Pre-bed routines
![Page 9: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/9.jpg)
Explanation:
When we go to sleep, we need to minimise the amount of adrenaline, the stress hormone, buzzing around
in our systems.
![Page 10: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/10.jpg)
It is usually a good idea to have a bedtime routine that will help your
body know that it’s time to wind down and go to sleep.
![Page 11: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/11.jpg)
But the key phrase here is “wind down”. If you’re buzzing with
adrenaline, you’ll find it harder to drop off. The activities you do as part of the wind-down will affect the amount of adrenaline in your
system.
![Page 12: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/12.jpg)
Relaxing activities such as a hot bath, aromatherapy and massage are best – they get your body into that soothed state where you’re ready to just close your eyes and
drift away.
![Page 13: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/13.jpg)
Processing the day’s thoughts and events by journaling can also help
you unwind and lay aside any issues and worries, so this can also fit nicely into a bedtime routine.
![Page 14: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/14.jpg)
However, journaling can also make you revisit some of the tough situations of the day, so it can
sometimes be counterproductive.
![Page 15: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/15.jpg)
Reading is also good for unwinding, as it wakes up the creative side of your brain and your imagination,
and it can take your mind off your worries.
![Page 16: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/16.jpg)
However, there is the danger of getting thoroughly absorbed in the plot and staying up far too late just reading one more chapter because you have to find out what happens
next…
![Page 17: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/17.jpg)
Watching TV and playing video games is one of the worst things to
do before bed, even though you might think it’s relaxing.
![Page 18: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/18.jpg)
You’re not using your imagination to unwind as you watch, and what you watch often gets your heart
rate up, etc. because the exciting bits stir up your emotions and your
adrenaline.
![Page 19: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/19.jpg)
If there’s an absolute must-see on the box, then either record it for
later, or else allow for a bit of wind-down and processing time once the
movie’s over.
![Page 20: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/20.jpg)
Question 2: Suppertime foods
![Page 21: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/21.jpg)
Explanation:
We all know that certain foods are stimulants. Others are more
relaxing, as they get the body producing the more relaxing
hormones, especially serotonin.
![Page 22: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/22.jpg)
Food that contains tryptophan is the best, and you’ll find this in
bananas and in milk, as well as in milk-based products such as cheese
and yoghurt.
![Page 23: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/23.jpg)
Having a snack with complex carbohydrates (in bananas or in
crackers) and protein (cheese and milk) also provides you with long-lasting energy to get you through
the night without waking up hungry.
![Page 24: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/24.jpg)
Alcohol is a double-edged sword regarding sleep. Yes, it is a natural sedative (and the hops in beer are
known as sleep-inducing herbs).
![Page 25: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/25.jpg)
Shakespeare summed it up nicely when the Porter in his Macbeth
said that the three things provoked by drink are “sleep, nose-painting and urine”, and if you drink a pint
before bed, you’ll be waking up in a couple of hours to visit the small
room.
![Page 26: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/26.jpg)
Furthermore, the quality of sleep you get when you use alcohol to
help you drop off is pretty poor – you miss out on some of the REM sleep that we need for our brains
to refresh themselves.
![Page 27: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/27.jpg)
Stimulants should be avoided before sleep. This includes all
caffeinated drinks such as coffee, tea, cola drinks and the like, and
also includes dark chocolate.
![Page 28: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/28.jpg)
Save the chocolate for a lunchtime pick-me-up – we’re not so heartless
as to say you should avoid it altogether.
![Page 29: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/29.jpg)
Questions 3 and 4:
Other bedroom activities
![Page 30: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/30.jpg)
Explanation:
Have you ever noticed that even if you weren’t feeling the urge to “go”, you suddenly feel it if you open the lavatory door, even if you were just
dropping off the supply of loo paper after buying the groceries or if you’re going in there to clean it?
![Page 31: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/31.jpg)
This is because our bodies know that this room means that particular bodily function.
![Page 32: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/32.jpg)
And you can train your body to act the same way about the bedroom so
that it knows that when you’re in there, it’s time to sleep.
![Page 33: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/33.jpg)
The more non-sleep activities we do in our bedroom, the less likely we are to train this association (it’s almost a reflex) into ourselves.
![Page 34: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/34.jpg)
At the very least, your non-sleep activities should be fun.
![Page 35: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/35.jpg)
The bedroom is also our most private space, so keep it for the
most private activities – keep work out of it as much as possible.
![Page 36: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/36.jpg)
If your bedroom is also your workspace, work will be associated with the room, and you’ll have your workspace staring you in the face
last thing at night and first thing in the morning.
![Page 37: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/37.jpg)
If you can’t rearrange the other rooms in your house to give yourself space elsewhere for your computer
workstation, try arranging your room so the computer isn’t where
you can see it first thing (try a screen or covering it over with a
throw).
![Page 38: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/38.jpg)
And you should never do computer work sitting up in bed.
![Page 39: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/39.jpg)
Above all, you should avoid doing things that are likely to cause you
stress last thing at night,
![Page 40: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/40.jpg)
so even if this is your one and only work space (e.g. if you live in a
bedsit or trailer home, or if you are a student renting a bedsit),
![Page 41: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/41.jpg)
do the things that you’re most likely to fret over at a different time of
the day so you can save the fun stuff for the end of the day.
![Page 42: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/42.jpg)
We’re running out of space and we’re only halfway through the quiz
questions, so you’ll have to come back next week for the third
article in this series.
![Page 43: Sleep hygiene part 2](https://reader034.fdocuments.net/reader034/viewer/2022051413/558e8db71a28abe52d8b45ac/html5/thumbnails/43.jpg)
This article is brought to you by:
Hypnotherapy Brisbane