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Archive for sleep

Keys to a Good Night’s Sleep

Posted by Tamara Tatum on
 April 11, 2018
  · No Comments

Sleep. We all know we need it, but it be one of the first things to go during busier or more stressful times. Times when we need a good night’s rest all the more!

Why is sleep important?

Good sleep is important for a number of reasons, a couple of which are…

  • It helps our brains work
    • Sleep helps us to learn and remember information, be creative, make decisions and modulate our emotions.
  •  It keeps us physically healthy
    • Sleep is associated with prevention of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

(adapted from this article)

Given that sleep is so important, how do we make sure we are getting the amount we need?

Realistically, we cannot expect to work a hectic day, come home, watch TV or spend time on our phones, plop into bed and then magically drift off into dreamland. While that may work for some, it does not work for most. According to Shannon McClain, in an interview with Jennifer Christian on Self-Compassion Houston, getting a good night’s rest starts with some intentional preparation hours before bedtime.

Tips to a good night’s rest

1. Simulate dusk with de-illumination

We are used to having bright lights on long after the sun has gone down. We can begin to simulate dusk and get our bodies ready for sleep by closing the curtains, dimming the lights and putting screens and phones away at least an hour before bed time.

2. Begin a nighttime ritual

Having a consistent nighttime ritual can be helpful for preparing for sleep. For example, taking a bath, going through a spiritual practice, journaling or taking time to reflect on the day.

3. Remember that waking up at night is okay

We can wake up at night for many reasons – to go to the bathroom, hearing loud noises, having stressful thoughts, etc. Wakefulness in the night does not always mean insomnia and does not need

to be a cause for alarm. We can remind ourselves that it is okay to wake up in the middle of the night. If we find our mind running with many thoughts, keeping a bedside journal to write down some of those thoughts can be helpful.

4. Prepare your environment

Ensuring the environment you sleep in is cool, dark, quiet and clean (tidy, clean bedding) are also essentials for preparing for sleep.

While it may be challenging to teach ourselves to slow down and prioritize something as seemingly unproductive as sleep, it is essential for a good night’s rest and a happier, healthier life as a result!

For more information on how to prepare for sleep, check out Jennifer Christian Counseling’s podcast

Additionally, this video by Matthew Walker emphasizes the importance of sleep and the negative impacts of sleep deprivation

Resources

http://www.businessinsider.com/what-happens-when-you-dont-get-enough-sleep-2017-12

https://www.nhlbi.nih.gov/node/4605

Sleep

 

Contributed by

Tamara Tatum, LMFT-Associate

Supervised by Amy Fuller, PhD, LMFT-S

Categories : Self-Care Practices, Sleep Disorders
Tags : rest, sleep

What Your Sleep Patterns Are Really Telling You

Posted by Lesley Anne Mendonça on
 March 11, 2015
  · No Comments

We, as a culture, are sleep-deprived.  Among the many dangers of being starved for sleep is that we mask our sleeping woes and fool ourselves into thinking we aren’t tired.  We need an intervention!

The National Sleep Foundation (NSF) released a poll in 2011 showing a number of alarming statistics.

  • 43% of Americans (ages 13-64) report rarely sleeping well on a weeknight.
  • 60% of Americans report experiencing a sleep disorder most nights (if not every night).
  • Roughly two thirds of American’s report not having their sleep needs met.
  • 95% of those surveyed report using interactive technology* in the hour prior to sleep.

[* This study distinguishes between passive technology (television, music, etc.) and interactive technology (cell phones, video games and internet surfing).  As one would imagine, interactive technology poses a greater threat to your mind and body winding down before bed.]

So what is happening to us?  The evidence that supports the strong connection between nighttime screen time and sleep dysfunction is ongoing.  By now, we’ve likely all heard about the effect artificial light exposure has on our sleep.  Let’s review, just for fun: The more artificial light we take in closer to bedtime, the more our body suppresses the release of the sleep-promoting hormone melatonin.  According to Dr. Charles Czeisler, this “…enhances our alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep.”  But is the issue really just about screen time at night?  Or can we honestly consider some deeper, lifestyle changes we may need to make?

Common Root Causes

If we think about the act of falling asleep, it comes down to control.  The phrase “fall asleep” indicates that we must let go of anything we are holding onto and fall into our sleep.  Yet, as our culture asks that we gain more and more control over our existence, the act of falling asleep begins to run counter to our changing instincts.  Feeling as though we have no control over sleep may breed anxiety and tension, which only takes us further away from our much-needed rest.  The sheer pace of our lives can also feed the issue of sleep-deprivation.  Rather than strike a healthy work-life balance, we strive to be on top professionally.  This eventually leads to hyperactivity and spinning wheels.  The unfortunate result of our busyness is that we train our brain and body to move faster and faster.  At night, when we finally slow down, we are left with a dizzying merry-go-round of blurred thoughts and feelings.  Lastly, we mustn’t discount what troubled sleep might be telling us about our emotional state.  Insomnia is increasingly linked to a number of that go untreated if we aren’t dealing with them. There are a number of other possible root causes that we can only discover if we take the time to explore ourselves.

What To Do  canstockphoto17545334

  1. Slow down. Create time in your day for slowing down, processing and connecting to yourself on a deeper level.  This can be done through breath work, meditation and mindfulness.  Though some of our days are more demanding than others, treat this as a priority and make it happen.
  2. Practice letting go. If healthy sleep is about control, we need to become good at surrendering.  This can be done through a mantra that adjusts your frame of mind throughout the day (“I am not in control and I am okay”).  When we encounter a situation that causes us tension, we can use those moments as opportunities to practice letting go of control.
  3. Make lifestyle changes. The strategy for improving our sleep is less about quick fixes and more about lifestyle changes.  Though technology can be helpful (sleep-tracking apps, Fitbit, etc.), it can also feed the problem.  The best solution may be to make small, simple changes to your routine that allow your body to find health naturally.  Eating a balanced diet, staying hydrated and getting sufficient exercise are obvious factors in getting good sleep.  Finally, you can engage in some simple rituals before bed to help you prepare for sleep.
  4. Reach out. If, in your self-exploration, you discover that the root causes are a little daunting – be sure to reach for help.  Help should be sought for issues such as anxiety, depression, addiction, trauma and persistent relational conflict.  A good guiding principle: If you feel you want help, just ask.

Good luck in the journey!

Lesley Anne Mendonça

Lesley Anne Mendonça

M.A., LMFT-Associate, LPC-Intern

Supervised by Dr. Amy Fuller, LMFT-S, LPC-S

 

 

 

Categories : Mental Health, Self-Care Practices, Sleep Disorders, Sticky
Tags : insomnia, sleep, sleeping disorders, technology, work-life balance
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  • Home
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  • Services
    • Individual Counseling
    • Couples Counseling
    • Family Counseling
    • Counseling Kids
    • Counseling with Teens
    • Speaking Engagements
  • Team
    • Harold Gibson, Student Therapist
    • Lindsay Perry, Resident Therapist, Loop
    • Stephanie Jordan, Resident Therapist, Loop
    • Chantail Green, Resident Therapist
    • Dormetra Henry, Resident Therapist
    • Riya Roney, Resident Therapist
    • Dr. Amy Fuller, Clinical Director
  • Resources
    • Houston Sliding-Scale Therapy Agencies
    • Mental Health Resources
      • Depression
      • Anxiety
    • Local Houston Resources
      • Helpful Books
      • Personal Bill of Rights
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      • Benefits of Self-Compassion
      • Self-Care Practices
      • Self-Compassion
  • Blog
    • Blog Grid
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    • Befriending Anxiety
    • Dancing Through Depression
    • Growing Kids and Teens
    • Healing Practices
    • Healing Trauma and Loss
    • Living Free from Addiction
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    • Sex Therapy
    • Navigating Separation, Divorce and Blended Families
    • Mindful Eating
    • Practicing Faith
  • New Year New You Challenge
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