Repost @themindmedic S L E E P T I G H T | it’s true that…

Repost @themindmedic

S L E E P T I G H T | it’s true that a good night’s sleep can mask a multitude of sins. Poor sleep is one of the most common complaints that I see in clinic; from the difficulty getting off to sleep, to the waking up 1,2,3 times in the night to the dreaded 5am insomnia. Often lack of sleep can mimic symptoms of clinical mental health conditions, low mood, irritability, lacking in energy, difficulty concentrating, sound familiar (depression). My top tips to getting some shut eye? First rule is being consistent! Don’t expect to undo years of poor sleep hygiene in one night. You need to practice the steps below every night for several weeks, if not months before you wreak the benefits. I’m not promising in this technological age it is going to be easy but the pay off is huge. 1️⃣ Set yourself a regular bedtime and wake up time and stick to it. Keep your timings the same on the weekend it at all possible. Late nights and midday lie ins on a weekend can undo all the hard work we put into the week. The result? We are constantly playing catch up! 2️⃣ Have your last caffeinated drink no later than 1pm; 2 at a push. That includes teas, coffees and fizzy pop. Switch to decaf alternatives thereafter 3️⃣ Set yourself a screen curfew. An hour before bed unplug yourself from all screens, phones, tablets, laptops and TVs. Make sure you introduce a screen ban in the bedroom 4️⃣ 30mins-1hr before bed curl up with a book, a magazine or meditate. Give your brain the cues that it is wind down time before bed 5️⃣ Exercise; preferably not too close to bed as this can be counterproductive but exercise is proven to help sleep. 6️⃣ Make sure you expose yourself to as much daylight in the day as you can. Sounds obvious but this is crucial for our circadian rhythm, that internal body clock that regulates our sleep/wake cycles. Happy 😴 #sleepwell #sleep #cantsleepwontsleep #cantsleep #exercise #movemore #mentalhealth #mentalwellbeing #wellbeing #wellness #healthymind #healthymindhealthybody #health #healthy #mind #mindfulness #mum #mothersofinstagram #healthylifestyle #lifestyle #dadsofinstagram #childhealth #mentalhealthawareness #depression #feelingdown

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