Recent evidence shows a growing sleep crisis, a high percentage of people report inadequate sleep. Here's how to right the ship:
Picture this; it’s midnight, your mind is racing with worries, and sleep is slipping through your fingers. For most, no doubt, this is a familiar scene. In these moments, your brain responds to a perceived threat – or a worry thought – as if it is real. So what does the brain do? The fight or flight reaction kicks in, which is a neurophysiological reaction designed to help us survive during times of danger. The brain triggers the shutdown of melatonin, too, the hormone responsible for sleep onset. Consequently, agitation at failing to fall asleep feeds into a cycle of further worry, perpetuating the fight or flight reaction and trapping us in a vicious cycle of anxiety and further difficulty in falling asleep.
It’s a common belief that inadequate sleep will spell disaster – impaired performance, inability to focus, and more. So, say you’ve had a terrible night’s sleep, what do you do next to combat a subsequent bad day?
How to navigate the day after a bad night’s sleep:
Despite the fog of exhaustion, there are ways to navigate the day after a rough night:
Stick to routine
Despite feeling tired, try to engage in your typical activities and routines, including waking up as normal and eating meals at your usual times.
Stay hydrated
Dehydration can exacerbate feelings of fatigue so drink plenty of water throughout the day.
Eat healthy snacks
Choose nutritious snacks that provide sustained energy, such as nuts or yoghurt. Avoid sugary snacks as they can lead to energy crashes.
Take breaks
If possible, take short breaks. Even a few minutes of practising mindful breathing can refresh your mind.
Prioritise certain tasks
Complete essential tasks first and break large tasks into more manageable steps.
Avoid heavy meals
Opt for light, balanced meals that won’t weigh you down or exacerbate feelings of fatigue.
Stay active
Engage in light physical activity throughout your day to boost your energy levels and improve alertness. Even a short walk can counteract feelings of fatigue.
Here’s how to improve your sleep quality:
Here are some scientifically supported strategies to improve your sleep.
Practice acceptance
Paradoxically, one of the most effective strategies to improve your sleep is acceptance of not falling asleep! By shifting your focus from obsessing over sleep to acceptance and self-compassion, you promote relaxation and, ultimately, sleep.
Engage sleep hygiene practices
This includes maintaining a regular sleep schedule, creating a comfortable sleep environment (e.g. cool, dark, and quiet), limiting caffeine and alcohol, avoiding heavy meals, and establishing a relaxing bedtime routine.
Let go of perfectionism
Perfectionistic beliefs around sleep (“I must get my eight hours sleep or tomorrow will be a disaster”) can lead to increased sleep anxiety and a cycle of sleeplessness. By releasing the need for perfection, you cultivate a more relaxed relationship with sleep and a greater likelihood of sleep onset.
Postpone worry
There are many psychological strategies to help reduce worry and its physiological impacts. One example is keeping a list of worry thoughts as they arise and attending to the list at a time that works for you. At this time, identify items that are in your control or out of your control, and engage in problem-solving around the things that are in your control.
Manage stress
Practice stress-reduction techniques such as mindfulness meditation, progressive muscle relaxation, or journaling to help calm your mind before bed and improve sleep quality.
Limit screen time
Avoid electronic devices before bedtime to reduce exposure to blue light, which disrupts melatonin production. Keep your phone out of your bedroom at night – studies show that even the thought of your phone nearby interrupts rest.
Get regular exercise
Engage in regular physical activity earlier in the day. Aim for at least 30 minutes of moderate exercise on most days avoiding vigorous exercise close to bedtime.
Address underlying issues
Engage professionals to help address any underlying medical issues, mental health concerns (e.g. anxiety, depression, addictions, trauma), or lifestyle factors (e.g. stress, poor diet, lack of exercise) that may be contributing to sleep problems.
By shifting your focus from the elusive goal of sleep to prioritising mental and physical self-care, you can overcome sleep challenges and restore rejuvenation.
Adapted from: Women's Health
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