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Why is Sleep so Important
Why is Sleep so Important
https://www.psychologytoday.com/us/basics/sleep
https://www.psychologytoday.com/us/basics/sleep
How Much Sleep Do I Need?
How Much Sleep Do I Need?
Note that falling asleep as soon as one's head hits the pillow is not proof that one is a good sleeper. It's more likely an indication that an individual is sleep deprived. In general, it should take about 10 to 20 minutes for a person to drift off. But whether it takes 20 minutes or 45, if one perceives that it is taking too long, that becomes one's reality, as it spurs anxiety about sleep.The National Sleep Foundation provides these daily sleep guidelines:
Infants (4-11 months): 12-15 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Young adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours
Recipe for Sleep
Recipe for Sleep
Sound
Random bumps in the night or street noises can keep you from your rest, so consider wearing earplugs or using white noise to block distractions. Make sure your phone is on silent so you aren’t woken up by a random, unimportant notification at 2am.Sound
Light
The darker your room can be, the more restful your sleep. So block out streetlight, and consider dimming the lights of your room an hour or so before your bedtime. If you’re looking at a computer or phone screen right before bed, you might be reducing the levels of melatonin in your body, a hormone you need to sleep soundly.Light
Temperature
A lower body temperature is an essential ingredient for sleep. A hot shower or bath right before bedtime can help rapidly lower your temperature and relax your mind and body. Keep your room cool, and try sticking a foot or a leg out from under the blankets to lower your body temperature. You might be surprised how quickly it can get to you sleep.Temperature
Create a Sleep Routine
Consistency is key when it comes to sleeping. If your schedule allows, try to go to bed and wake up at the same times each day, even on the weekends. If might feel majestic to stay in bed until noon on a Saturday, but it will probably leave you feeling more tired when Monday rolls around. You also can train your mind and body to remember when it’s time to sleep if you have bedtime habits. Reading a good book, taking a shower, and laying out clothes for the next day can prepare your body to slow down and prepare for sleep mode.Create a Sleep Routine
Don’t Fight
If you can’t fall asleep, don’t make yourself panic by staring at your clock. Get up and focus your mind on something other than how many hours of potential sleep you have left. Read a few more pages in your book, or listen to a podcast or some music. Think about a funny TV show or a story that makes you smile. Don’t go through your to-do list the next day or focus on worries. If you mentally beat yourself up or lay staring at the ceiling, negative thoughts will accumulate and keep you wide awake.Don’t Fight
Make Healthy Choices
What you put into your body impacts how you sleep. Try your best not to feel too full or too hungry right when you go to bed. Hydrate during the day, but limit beverages right before bed that lead to midnight trips to the bathroom. Avoid nicotine, alcohol, and caffeine right before bed as well. Exercising during the day can also help you sleep more soundly. Some people find that exercise right before bed can keep you up late, but others find that it helps them settle down.Make Healthy Choices
Ask for Help
Professionals field questions daily from patients about sleep. So never hesitate to talk to your doctor or a mental health professional about recommendations for sleep. Considering tracking your sleep habits for a week and bring notes to your next appointment. Often people can get caught up talking about other physical symptoms, and forget to mention their sleepless nights to health care professionals.When you start applying to sleep strategies for your life, don’t forget that it takes a while for your body to catch up to your mind. You might start a routine and make some adjustments, but then find that it takes a while to get those eight hours a night you’ve been craving. Be patient, and don’t be afraid to ask for help if you need it. You’ve got a lot of sleeping left to do in your life. Have faith that the right changes can make healthy sleep a reality and not just a dream.Ask for Help
Why aren’t kids getting enough sleep?
Why aren’t kids getting enough sleep?
Sleep problems are fairly common. In fact, 1 in 4 people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. Getting a good night’s sleep can improve your mental well-being and help you to better manage your anxiety. The good news is that there are things you can do to improve your sleep.
https://www.anxietycanada.com/articles/getting-a-good-nights-sleep/
https://www.greatschools.org/gk/articles/sleep-the-secret-weapon-for-school-success/
Sleep Diary
Sleep Diary
Feeling Anxious?
Feeling Anxious?
Recognizing what is within our control is an important first step at managing our emotions.
We have linked a great resource provided by the Calm app on our homepage. Try going through some of the activities there to help calm some of your nerves.
Parent Resources
Parent Resources
Do you ever struggle with what to do in tough parenting situations?
Mental Health
Mental Health
The Daily 20 Program
The Daily 20 Program
Are you ready to take a brain break?
Are you ready to take a brain break?
It's simple -- 5 minute bursts, 4 times a day = Happy Brain
https://fast.wistia.net/embed/channel/5jehdru8mr
Mind Break Activity:
Mind Break Activity:
30 Second Dance Parties
30 Second Dance Parties
Dancing improves one’s lung and heart condition, while improving one’s self confidence and overall psychological well-being, even if for just 30 seconds.
Put on some music and engage others and invite them to dance with you!
Mental Health Tips for Physical Distancing.docxMental Health Tips for Physical Distancing (but Social Connecting)
Mental Health Tips for Physical Distancing (but Social Connecting)
WELCOME TO THE KIND TO YOUR MIND PODCAST
WELCOME TO THE KIND TO YOUR MIND PODCAST
Being Kind to Your Mind has never been so important. In these challenging and unusual times, it’s understandable if you are experiencing a sense of stress or anxiety, maybe eating more, struggling to sleep, drinking excess alcohol or lacking motivation.
Being Kind to Your Mind has never been so important. In these challenging and unusual times, it’s understandable if you are experiencing a sense of stress or anxiety, maybe eating more, struggling to sleep, drinking excess alcohol or lacking motivation.
In this series you will find a range of useful conversations with top tips and practical advice to help you through.
https://kindtoyourmind.org/podcast/
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