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.”
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.
Pattern What is the pattern of • How long does it take for you
your sleep on a typical to fall asleep?
night? • How often do you wake up?
• How much sleep do you get?
• How many nights each week
are like this?
Quality How do you feel about • Is it refreshing?
the quality of your • Is it enjoyable?
sleep? • Is it restless?
• How would you describe it in
your own words?
History Do you remember how • How has your sleep changed
and when your poor over time?
sleep started? • Did you used to be a good
sleeper?
Sleep Hygiene
Sleep factors to improve your sleep pattern:
Limit Limit
alcohol Manage
nicotine
diet
Limit
caffeine
Good Manage
exercise
sleep
Limit hygiene Limit light
noise Manage
room Improve
temperatur air quality
e
Sleep Hygiene
Things that improve sleep Things that make sleep worse
Regular exercise Taking long naps during the day
How many times a week? Watching television in bed
What time of day? Studying in bed
Relaxation exercises Using a device with a bright
Turning off electronic devices at screen in the hour before
least 30 minutes before bed bedtime
Having a relaxing bedtime Consuming drinks with caffeine
routine How many each day?
Bath or shower __________
Read a book What time of the day was
Setting aside ‘worry time’ each your last caffeinated drink?
day to write down any issues _________
that are bothering or concerning Drinking alcohol/using
you substances
Setting the conditions for sleep Eating a heavy meal less than
Bedroom is completely dark three hours before bedtime
Mattress and pillows are Watching the clock while trying
comfortable to fall asleep
Bedroom is the right Staying in bed even if you can’t
temperature fall asleep
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
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.
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.
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.
Sleep and worry
Assign 15 minu
tes
“worry time” d
uring
the evening.
Think on paper.
Write down your
worries.
Creating “worry
time”
earlier in the ev
ening will
help you proce
ss anything
that is troubling
you before
bedtime comes
around.
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.
