The world is facing unprecedented times as the Coronavirus pandemic sweeps around the globe. Many countries have experienced lockdown measures and are continuing to implement smaller localised lockdowns as cases of the virus increase in certain areas.
The UK is facing its first recession in 11 years as there was an economic decline for two consecutive quarters. Job losses have been inevitable and with the governments furlough scheme ending at the end of October there is a fear that the worst is still to come.
With so much uncertainty it’s not surprising that many people are struggling to sleep as stress and anxiety levels increase with financial and health worries. From feeling isolated to daily routines being upset, from drinking to much alcohol to worrying about unemployment, there are numerous reasons why your usual sleep pattern is being disrupted.
As well as stress and anxiety upsetting your sleeping pattern there are also other sleeping conditions that can cause you to wake up feeling exhausted. If you find that during the day you always feel tired, that you nod off in front of the TV or when reading a book, it could be an indication that you are suffering from a serious sleeping disorder called sleep apnea. Sleep apnea treatments can range from breathing techniques to mouthguards, from losing weight to reducing your alcohol intake but getting diagnosed is important so make sure you contact your GP if you are at all concerned. You can find out more on the NHS website: https://www.nhs.uk/conditions/sleep-apnoea/
Getting a good night’s sleep is not only important for your mental health it’s also vital for your overall well-being. Here are some top tips to help you wake up feeling refreshed once more.
Establish a regular bedtime
Firstly, it’s important to get into a regular routine of establishing sleeping hours which will help your brain and your internal body clock reset. A good night’s sleep for an adult is anywhere from between 6 and 9 hours. Listening to your body and establishing what you need will let you work out what time you should go to bed and what time you should wake up.
Before you go to bed it’s important that you are as stress free and relaxed as possible. There are various ways you can try and do this such as having a warm bath with relaxing bubble bath, writing lists to make sure you have emptied your mind of all the things you need to do the next day, listening to relaxing music and reading a book. Things to avoid are watching films or TV shows that increase your adrenaline, working before you go to bed or using your mobile device.
Your bedroom should be a relaxing place for you to sleep in. Try and avoid bright lights and glowing screens. Keep the room dark, cool, quiet and tidy. If your curtains let in too much light it may be worth considering black out blinds, heavier curtains or even window shutters.
The Mental Health website has some good advice for helping people get to sleep, you can visit their website here: https://www.mentalhealth.org.uk/blog/ten-top-tips-good-sleep