Can’t get to sleep?
The British Association for Counselling and Psychotherapy (BACP) unsurprisingly says concerns over the cost of living crisis are affecting mental health. 52% of therapists are reporting a rise in client insomnia.
Wherever your stress is coming from, being able to get good sleep (enough, unbroken, restful) is vital. If you get a good nights rest then the mind and body feel recharged, refreshed and alert.
Without enough sleep our brains cannot function properly, it affects our mood and immune systems.So what can you do to help yourself sleep better?
1. Switch off
Stop the scrolling, box sets, gaming or anything else around an hour before going to bed to give yourself a chance to wind down from the day.
2. Be Mindful
You’re head is full of ‘what if and if only’ bring yourself back to the present moment of being. Notice how you are breathing, where you hold tension in the body, and what inner feelings you are experiencing.
Apps like Headspace and Calm can help as well as writing worries down too.
3. Do something
Try a cognitive distraction technique like counting backwards from 1000 in 7’s, try the military sleep method where you individually relax each part of your body from your head (face, tongue, jaw) all the way down to your toes, or get up for 20 minutes and read a book, listen to music and then try to sleep again.
4. Be consistent
Stick to a regular sleep routine at least 5 nights a week so you give your body the chance to adopt a natural sleep rhythm. Going to bed when feeling sleepy rather than overtired will help.
Even when we can’t change what is happening we can still practice self care.
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About the author: Chris Boobier is the owner of CRB Counselling specialising in anxiety, trauma & loss. Supporting adults and adolescents, she is passionate about helping people be their authentic self through counselling.