Long past the pandemic, our lives, routines and sleep patterns continue to be disrupted.
During times of stress, or when the world seems uncertain, it’s easy to slip into unhelpful sleep habits – like late night Netflix binges, or afternoon naps which leave you bright as a button … at 3am.
Many clients are reporting difficulties getting to sleep or staying asleep, the presence of disturbing dreams, and the problem of waking up unrefreshed.
They’re not alone. A study by the Turner Institute for Brain and Mental Health at Monash University found that almost half of all respondents reported poor sleep during the pandemic, while more than two in five claimed waking during the night at least three times a week.
So what to do?
First, don’t force it. Out-of-whack sleep cycles can be difficult to rein in. Entering into a struggle with them is likely to prove counterproductive. Instead, coax them gently in the direction you’d like them to go.
The Sleep Health Foundation likens sleep to a butterfly. You can’t reach out and grab it, but if you stay quiet and still, the butterfly will come to you.
Here are some other tips for those struggling with sleep:
Be careful what you consume
Distressing news coverage can cause anxiety and distress. It’s best not to end your day by poring over headlines relating to crime, terrorism, and other high impact events.
Build a bedtime routine
Parents know that a predictable series of cues (dinner, bath, story, brush teeth, lights out) help prime their children’s minds for sleep. We’re no different. Create your own personalised repertoire of pre-sleep activities (or inactivities).
Still your mind before bed
Your wind-down routine might include some stretches, progressive muscle relaxation or meditation. Apps including Calm and Smiling Mind can help you on your way.
Use sleep affirmations
Direct research on the link between sleep and affirmations is limited. However, affirmations may reduce cognitive arousal, reinforce calming behaviours, and encourage acceptance rather than resistance.
Follow healthy habits
Fuel your body with high quality food, get some exercise, watch your alcohol and caffeine intake and spend at least part of the day doing something you enjoy.
Keep a consistent sleep schedule
Going to bed and waking up at the same time each day helps regulate your circadian rhythm and makes falling asleep easier.
Get natural light early in the day
Morning sunlight signals to your brain that it’s time to be alert, which supports better melatonin release at night.
Reduce screen exposure before bed
Blue light from phones and laptops suppresses melatonin, making it harder for your brain to switch into sleep mode.
Manage stress and racing thoughts
Practices such as journalling, breathwork, or mindfulness can calm the nervous system and reduce bedtime anxiety.
Don’t watch the clock
Constantly checking the time increases stress and can make insomnia worse by activating the brain’s alert system.
