Importance of Sleep in Recovery and Wellbeing

 
Sleep
 
Sleep in a recovery context
 
Sleep is central to wellbeing.  It
 is as important to your
health as healthy eating and exercise.
 
Sleep also plays an important role regenerating
glucose in the prefrontal cortex, the area of the brain
that is associated with willpower.
 
Like insufficient sleep, oversleeping is a sign of
disordered sleep. It may be connected to a mental
health issue such as depression.
 
Understanding more about sleep’s role, prioritising
time for it and using strategies to maximise the
chance of a good night’s rest can improve the quality
of your life.
 
Sleep - quotes
 
“The best bridge between despair and hope is a good night’s sleep.”
 
“A good laugh and a long sleep are the two best cures for anything.”
 
“Sleep is the best meditation.”
 
“Sleep is an investment in the energy you need to be effective
tomorrow.”
 
“The minute anyone’s getting anxious I say, ‘You must eat and you
must sleep.’ They’re the two vital elements for a healthy life.”
 
“Though sleep, you disconnect from the word so you can reconnect
with your soul.”
 
”If you get tired learn to rest, not to quit.”
 
Sleep - individual factors
 
Your individual genetics – your genes influence
your circadian rhythms and internal sleep drive.
Your age.
Your activity level – sleep is a time for the body to
recover from exertion.  The more active you are
the more sleep you may need.
Your health – When coping with health issues,
you may need additional rest.
Life circumstances – stress and periods of change
can increase your need for sleep and by the same
token make it difficult to sleep.
 
Identify your sleep pattern
 
One of the first steps in overcoming sleeping difficulties is finding
out any possible causes and trying to look for solutions.
 
Good sleep
hygiene
Manage
diet
Improve
air quality
Limit
nicotine
Limit
caffeine
Manage
exercise
Limit light
Limit
noise
Manage
room
temperature
Limit
alcohol
 
Sleep Hygiene
 
Sleep factors to improve your sleep pattern:
 
Sleep Hygiene
 
Sleep is controlled by two interconnected systems:
Circadian rhythm (or body clock)
Homeostatic drive (or pressure to sleep)
 
These two systems work together, taking their cues
from day (light) and night (dark), and how long you
have been awake, to:
Regulate body temperature in preparation for
sleep
Release sleep hormones
Increase the body’s pressure to sleep
 
The Sleep Process
 
For the sleep centre to dominate over the alertness centre
we need:
 
To be tired
To be calm and relaxed
Our brain should not be active
A quiet environment
A dark environment
To be at the right temperature
To be comfortable
 
External stimuli (such as noise), thinking, worrying etc. will
all activate the alertness centre in our brain and prevent
us from sleeping.
 
Sleep Centre vs Alertness Centre
 
Sleep comes naturally and effortlessly when we mentally and physically
switch off.  So trying to get to sleep is best approached as a passive process,
rather like relaxation.  You cannot force or make yourself go to sleep any
more than you can force or make yourself relax.
 
When you re-develop the habit of passively allowing sleep to occur, or not to
occur, sleep is likely to occur more easily, because you are not mentally or
physically striving.
 
Many of us get the physical-mental balance wrong.  We engage in too much
mental activity and too little physical exercise and relaxation.  When we
readdress this balance, the body becomes naturally tired and more ready for
sleep.
 
Think about your daily schedule and the different activities that you do.  Is
there a balance between focus, concentrated activity and being able to switch
off and relax?  You may need to take some time to learn the art of winding
down, letting go and switching off.
 
Sleep Centre
 
Get up at the same time each morning.
Go to bed when you are feeling tired.
Don’t have long naps in the daytime or evening.
After a bad night, do have a power nap (5-10
minutes) once or twice a day or a short nap for
up to half an hour as these improve cognitive
function and can help you get through the day.
Create a relaxing routine and wind down before
going to bed.
Don’t do anything that is mentally demanding
within 60 minutes of going to bed.
 
Sleep tips
 
Think on paper.
Write down your
worries.
 
Assign 15 minutes
“worry time” during the
evening.
 
Sleep and worry
 
Creating “worry time” earlier
in the evening  will help you
process anything that is
troubling you before bedtime
comes around.
 
B
edtime wind-down routine
 
If you have a hard time
falling asleep, a regular
bedtime ritual will help you
wind down and prepare for
sleep.
 
It is important to associate
the bedroom with calm,
relaxation and sleep.
 
It teaches the body when
it’s time to go to sleep.
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Sleep is crucial for overall health and wellbeing, playing a significant role in physical and mental recovery. Understanding individual factors affecting sleep patterns and maintaining good sleep hygiene can enhance quality of life. Identifying sleep patterns, addressing poor sleep quality, and practicing good sleep hygiene are essential steps towards ensuring restful and rejuvenating sleep.


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  1. Sleep in a recovery context Sleep is central to wellbeing. It is as important to your health as healthy eating and exercise. Sleep also plays an important role regenerating glucose in the prefrontal cortex, the area of the brain that is associated with willpower. Like insufficient sleep, oversleeping is a sign of disordered sleep. It may be connected to a mental health issue such as depression. Understanding more about sleep s role, prioritising time for it and using strategies to maximise the chance of a good night s rest can improve the quality of your life.

  2. Sleep - quotes The best bridge between despair and hope is a good night s sleep. A good laugh and a long sleep are the two best cures for anything. Sleep is the best meditation. Sleep is an investment in the energy you need to be effective tomorrow. The minute anyone s getting anxious I say, You must eat and you must sleep. They re the two vital elements for a healthy life. Though sleep, you disconnect from the word so you can reconnect with your soul. If you get tired learn to rest, not to quit.

  3. Sleep - individual factors Your individual genetics your genes influence your circadian rhythms and internal sleep drive. Your age. Your activity level sleep is a time for the body to recover from exertion. The more active you are the more sleep you may need. Your health When coping with health issues, you may need additional rest. Life circumstances stress and periods of change can increase your need for sleep and by the same token make it difficult to sleep.

  4. Identify your sleep pattern One of the first steps in overcoming sleeping difficulties is finding out any possible causes and trying to look for solutions. Pattern What is the pattern of your sleep on a typical night? How long does it take for you to fall asleep? How often do you wake up? How much sleep do you get? How many nights each week are like this? Is it refreshing? Is it enjoyable? Is it restless? How would you describe it in your own words? How has your sleep changed over time? Did you used to be a good sleeper? Quality How do you feel about the quality of your sleep? History Do you remember how and when your poor sleep started?

  5. Sleep Hygiene Sleep factors to improve your sleep pattern: Limit alcohol Limit nicotine Manage diet Good sleep hygiene Limit caffeine Manage exercise Limit noise Limit light Manage room temperature Improve air quality

  6. Sleep Hygiene Things that improve sleep Regular exercise How many times a week? What time of day? Relaxation exercises Turning off electronic devices at least 30 minutes before bed Having a relaxing bedtime routine Bath or shower Read a book Setting aside worry time each day to write down any issues that are bothering or concerning you Setting the conditions for sleep Bedroom is completely dark Mattress and pillows are comfortable Bedroom is the right temperature Wear comfortable clothes Things that make sleep worse Taking long naps during the day Watching television in bed Studying in bed Using a device with a bright screen in the hour before bedtime Consuming drinks with caffeine How many each day? __________ What time of the day was your last caffeinated drink? _________ Drinking alcohol/using substances Eating a heavy meal less than three hours before bedtime Watching the clock while trying to fall asleep Staying in bed even if you can t fall asleep

  7. The Sleep Process Sleep is controlled by two interconnected systems: Circadian rhythm (or body clock) Homeostatic drive (or pressure to sleep) These two systems work together, taking their cues from day (light) and night (dark), and how long you have been awake, to: Regulate body temperature in preparation for sleep Release sleep hormones Increase the body s pressure to sleep

  8. Sleep Centre vs Alertness Centre For the sleep centre to dominate over the alertness centre we need: To be tired To be calm and relaxed Our brain should not be active A quiet environment A dark environment To be at the right temperature To be comfortable External stimuli (such as noise), thinking, worrying etc. will all activate the alertness centre in our brain and prevent us from sleeping.

  9. Sleep Centre Sleep comes naturally and effortlessly when we mentally and physically switch off. So trying to get to sleep is best approached as a passive process, rather like relaxation. You cannot force or make yourself go to sleep any more than you can force or make yourself relax. When you re-develop the habit of passively allowing sleep to occur, or not to occur, sleep is likely to occur more easily, because you are not mentally or physically striving. Many of us get the physical-mental balance wrong. We engage in too much mental activity and too little physical exercise and relaxation. When we readdress this balance, the body becomes naturally tired and more ready for sleep. Think about your daily schedule and the different activities that you do. Is there a balance between focus, concentrated activity and being able to switch off and relax? You may need to take some time to learn the art of winding down, letting go and switching off.

  10. Sleep tips Get up at the same time each morning. Go to bed when you are feeling tired. Don t have long naps in the daytime or evening. After a bad night, do have a power nap (5-10 minutes) once or twice a day or a short nap for up to half an hour as these improve cognitive function and can help you get through the day. Create a relaxing routine and wind down before going to bed. Don t do anything that is mentally demanding within 60 minutes of going to bed.

  11. Sleep and worry Think on paper. Write down your worries.

  12. Bedtime wind-down routine If you have a hard time falling asleep, a regular bedtime ritual will help you wind down and prepare for sleep. It is important to associate the bedroom with calm, relaxation and sleep. It teaches the body when it s time to go to sleep.

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