Are you out of sync ?

With the current situation of Covid 19 many are forced to stay home out of work. Our routine is out of sync and we may he binge watching Netflix playing if the internet or online shopping.
the worry of what will happen next is on our minds and we may find ourselves tossing and turning.

The best way to combat sleep issues is routine or sleep hygiene

We are going to dig deeper into the most common activities people do to signal their body that it is time for bed. You don't need to try them all, but try out a couple and keep tweaking them until you find a routine that works for you.

TOP TIPS

ELECTRONICS

No electronics for one hour before bed. Our bodies are used to winding down when the sun goes down. Computers, TVs, cell phones and tablet screens stimulate the brain. This brain stimulation can keep us up at night telling our body to stay awake. By unplugging at night, you ensure both your mind and body are in a proper sleep state and are not being overstimulated.

If you must use your computer after the sun sets, we suggest you download f.lux, which is a program that adjusts a display's colour temperature according to location and time of day. It is designed to reduce eye strain during night-time use. If you have an Apple device, turn on Night Shift (found under Settings - Display & Brightness).

SAME TIME EACH DAY

Go to bed and wake up at the same time each day. Your body loves routines. If you are someone who gets up early during the week but sleeps in at the weekend, you are messing with your body's natural clock. As tough as it may seem, try to wake up early even on the weekends. Of course, there will be the occasional weekend where you are up much later than normal but try to stick to a strict bedtime and wake time as much as possible. You'll be surprised by how much more you can get done by sticking to this normal schedule.

SHOWER BEFORE BED

Sometimes there is nothing more soothing than a nice bath or shower. It will calm you down and relax you right before bedtime. This can also act as a trigger for your body as it can associate an evening shower with going to sleep, helping you get into a deeper sleep quicker. Keep the temperature warm, not hot, as this will allow the body to cool better when you get out, signalling sleep.

SOFT TISSUE

Perform some light stretching or soft tissue work, especially after a warm shower. Again, this type of activity will relax your body and can be very beneficial to your overall health. Make sure this is not aggressive stretching but nice gentle movements.

BRAIN DUMP

This final tip is one not enough people take advantage of but can be a game-changer if you struggle to fall asleep. Get a notebook and right before you go to sleep, write down everything that is going through your mind. We call this a brain dump. It doesn’t matter what you write, just get it out!

It might be an email you have to write in the morning or an errand you have to run. Maybe some thoughts from a meeting you had earlier in the day are still on your mind. If you don’t get these out of your head, they will be running through your mind all night, keeping you awake. Get it out on paper and forget about it!

SINGLE PURPOSE

Use your bed only for sleeping. Try not to study or eat in your bed. This should be a place that as soon as you lay down, your body knows exactly what it should do. Doing too many activities in your bed can confuse your brain and keep it guessing. Remember, your body loves routine