Sleep & Anxiety - Tuesday 23rd November 2021
Top tips from Nathan Douglas
Double Olympian, Performance Coach and Sports Scientist
Recommendations:
Book - Why We Sleep - Matt Walker
Decaf coffee - Nescafe Azera Decaf Americano (Instant Coffee) or Taylors Decaf (Ground coffee)
Decaf Tea - Twinings English Breakfast
Remember:
The importance of a pre-sleep routine, which works for you. Practice every evening to slow down and give yourself the best chance of a goodnights sleep.
Be aware of your caffeine usage. Try decaf versions and/or avoid caffeine after midday.
Remember these techniques take practice. Set a goal of using one of the techniques per day for a month to embed the learning and groove the neural pathway.
Many people struggle with enjoying good quality sleep at some point in their lives: so if this is affecting you at the moment there is no need for undue alarm. However, the long-term consequences of poor quality sleep (sleep deprivation) can include:
depression and anxiety
diabetes
weight gain
heart disease
decreased sex drive and fertility
weakened immune system (which can trigger other illness)
Short-term effects tend to be more associated with poor energy levels, mood swings, difficulties with concentration and work performance. All of these can, of course, create the impression you are experiencing more stress than normal. This can trigger a downward spiral as you turn to comfort foods, alcohol, caffeine etc. as short-term stimulants that tend to exacerbate the very thing you are trying to avoid.
Poor sleep patterns may include struggling to get off to sleep, waking through the night (a general restlessness), waking and not being able to get back to sleep and waking an hour or so before your normal waking time. It is worth keeping a diary of your sleep pattern to discuss with your GP if this is becoming an issue for you. There may be some easy reasons to identify. Stimulants (coffee, tea, energy drinks, chocolate, more than one/two units of alcohol and junk food in the evening) may create difficulties in getting off to sleep and/or cause you to awaken shortly after you have gone to sleep. They may also cause you to have restless sleep meaning, although you are not awake, you are not enjoying deep restful sleep.
Women tend to have more sleep problems than men and this may, in part, be due to hormonal influences and/or worrying about family/children. Obviously, this is a generalisation so, again, it is important to note your sleep patterns to be able to discuss them specifically with your GP or health professional.
Stress will wake you in the night and may prevent you getting back off to sleep again. Before turning to medication why not try, meditation, mindfulness and other relaxation techniques. Practising these at regular times in your day will help create a more relaxed and less stressed 'you' when night comes. Your brain will process less anxiety and negative feelings through the day and this is likely to help encourage more restful sleep. If you are experiencing severe stress and anxiety then cognitive behavioural therapy may be of help and can be accessed through the NHS: but there is often a waiting list.
Audio Resources
Click here to view the Autogenic Relaxation script or click the button below to play the audio.
Furthermore, here are our audio links to the nervous system/breathing exercises. Please click on the arrow and wait for the audio to begin playing (may take a few seconds). Please read the instructions (click here to read) for the breathing exercises before listening to the downloads. It has important information about the nature of such techniques, the preparation you may find helpful and also safety guidelines for anyone who has experienced trauma/significant stress.
If anyone wishes for more specific signposting please do not hesitate to email jo@7futures.com and we'll get back to you asap.
best wishes
Nathan
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