WEB PSYCHOLOGIST - HEALTH TIPS
By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Clinical Psychologist M.A.P.S.
Sleep Tips
I am so tired… It seems to be something I say a lot (particularly at this end of the year). However, fortunately it is not due to a sleep challenge, it is mainly due to the fact that I go to bed so late because I am a night person!
However, for many of us at various times in our lives, we have a real difficulty with going to sleep, staying asleep or waking too early. And some of us seem to suffer from this chronically. The side effects of sleep deprivation affect us in everything that we do. While it is still not entirely clear in total why we sleep (although we have a few theories), we do know that eventually we will die if we do not get any of it!
Countless studies have shown us that a lack of sleep impairs our reflexes as much as drinking alcohol. We know that after not sleeping for a long period of time can lead us to hallucinate, feel sick, and then worse.
So this is a serious area for us to address!
Here are some tips for us to use in order to improve our amount and quality of sleep…
Tip One. Avoid your bedroom during the day. Our brain is a wonderful mystery. It makes seemingly random associations (eg. the smell of jasmine reminds me of my grandmother's garden whether I want it to or not). Unfortunately at times my brain associates my bed as the place where I don't sleep! We need to break this by ensuring that when we see our bed it is for a successful sleep. In addition, we need to ensure that our bedroom is conducive to a comfortable night's sleep. Is my mattress lumpy? Is it dark enough? Is the temperature suitable? More or less pillows and blankets? It needs to be inviting for me to sleep in!
Tip Two. Relaxation. Engage in some relaxing activities at some stage during the day. Try deep breathing to calm yourself down. Or perhaps experiment with visualising yourself in a peaceful place, and imagine how your body feels in this "place".
Tip Three. Rituals. Give yourself a particular ritual at nighttime so your brain recognises that it is nearly sleep time. For example, have a bath, a warm milk, clean your teeth, then sit on the couch quietly with a trashy magazine waiting to go to bed.
Tip Four. Sleep Regulation. Make sure that you regulate your sleep time. You MUST get up at the same time EVERY day regardless of how long you have slept (at least until you have your sleep problems in order!). And at nighttime, do NOT go to bed until you actually feel sleepy. If you have been lying in bed for 30 minutes and are not asleep, get up, leave the room, and do something boring until you feel sleepy again (but do NOT use ANY form of technology or turn on the television!).
Tip Five. Reduce nicotine, caffeine and alcohol. Use foods or drinks that encourage sleep (eg. green leafy vegetables, warm milk, turkey, bananas, etc.)
Tip Six. Address anxiety and depression issues. Studies show that sleep difficulties are often symptoms in these conditions, so get some help to deal with these. Often, if you improve your mental health, sleep problems reduce as well.
Tip Seven. Get a medical checkup. Make an appointment to see your doctor to find out if there are any other conditions that may be interfering with your sleep (for example, obstructive sleep apnoea, restless legs syndrome, etc.)
Phew, I must say I am feeling exceptionally tired right at this moment! I am going to go and prepare myself for my sleep time. I am about to put some milk in a saucepan to warm it up a little. Now, where is that tin of Milo?
Sally-Anne McCormack from WebPsychologist is a Melbourne clinical psychologist, media consultant, author, former teacher and a mother of 4. Her first book -“Stomp Out The ANTs” – for people with anxiety and depression was launched by ADAVIC in March 2010. Visit her websites - www.WebPsychologist.com.au , www.CyberPsych.com.au and www.ParentsOnline.com.au which offer advice, resources and FREE email newsletters.
Sally-Anne is registered as a media spokesperson with the Australian Psychological Society (A.P.S.). She is often seen on Channel 7’s “The Morning Show” and has practices in Blackburn and Burwood East, runs adult and child/teen groups for depression, anxiety and insomnia, sees individual clients. Sally-Anne also offers online counselling.
She can be contacted via email (sally-anne@optusnet.com.au) or by telephone (03) 881 22 373.
By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Clinical Psychologist M.A.P.S.
Sleep Tips
I am so tired… It seems to be something I say a lot (particularly at this end of the year). However, fortunately it is not due to a sleep challenge, it is mainly due to the fact that I go to bed so late because I am a night person!
However, for many of us at various times in our lives, we have a real difficulty with going to sleep, staying asleep or waking too early. And some of us seem to suffer from this chronically. The side effects of sleep deprivation affect us in everything that we do. While it is still not entirely clear in total why we sleep (although we have a few theories), we do know that eventually we will die if we do not get any of it!
Countless studies have shown us that a lack of sleep impairs our reflexes as much as drinking alcohol. We know that after not sleeping for a long period of time can lead us to hallucinate, feel sick, and then worse.
So this is a serious area for us to address!
Here are some tips for us to use in order to improve our amount and quality of sleep…
Tip One. Avoid your bedroom during the day. Our brain is a wonderful mystery. It makes seemingly random associations (eg. the smell of jasmine reminds me of my grandmother's garden whether I want it to or not). Unfortunately at times my brain associates my bed as the place where I don't sleep! We need to break this by ensuring that when we see our bed it is for a successful sleep. In addition, we need to ensure that our bedroom is conducive to a comfortable night's sleep. Is my mattress lumpy? Is it dark enough? Is the temperature suitable? More or less pillows and blankets? It needs to be inviting for me to sleep in!
Tip Two. Relaxation. Engage in some relaxing activities at some stage during the day. Try deep breathing to calm yourself down. Or perhaps experiment with visualising yourself in a peaceful place, and imagine how your body feels in this "place".
Tip Three. Rituals. Give yourself a particular ritual at nighttime so your brain recognises that it is nearly sleep time. For example, have a bath, a warm milk, clean your teeth, then sit on the couch quietly with a trashy magazine waiting to go to bed.
Tip Four. Sleep Regulation. Make sure that you regulate your sleep time. You MUST get up at the same time EVERY day regardless of how long you have slept (at least until you have your sleep problems in order!). And at nighttime, do NOT go to bed until you actually feel sleepy. If you have been lying in bed for 30 minutes and are not asleep, get up, leave the room, and do something boring until you feel sleepy again (but do NOT use ANY form of technology or turn on the television!).
Tip Five. Reduce nicotine, caffeine and alcohol. Use foods or drinks that encourage sleep (eg. green leafy vegetables, warm milk, turkey, bananas, etc.)
Tip Six. Address anxiety and depression issues. Studies show that sleep difficulties are often symptoms in these conditions, so get some help to deal with these. Often, if you improve your mental health, sleep problems reduce as well.
Tip Seven. Get a medical checkup. Make an appointment to see your doctor to find out if there are any other conditions that may be interfering with your sleep (for example, obstructive sleep apnoea, restless legs syndrome, etc.)
Phew, I must say I am feeling exceptionally tired right at this moment! I am going to go and prepare myself for my sleep time. I am about to put some milk in a saucepan to warm it up a little. Now, where is that tin of Milo?
Sally-Anne McCormack from WebPsychologist is a Melbourne clinical psychologist, media consultant, author, former teacher and a mother of 4. Her first book -“Stomp Out The ANTs” – for people with anxiety and depression was launched by ADAVIC in March 2010. Visit her websites - www.WebPsychologist.com.au , www.CyberPsych.com.au and www.ParentsOnline.com.au which offer advice, resources and FREE email newsletters.
Sally-Anne is registered as a media spokesperson with the Australian Psychological Society (A.P.S.). She is often seen on Channel 7’s “The Morning Show” and has practices in Blackburn and Burwood East, runs adult and child/teen groups for depression, anxiety and insomnia, sees individual clients. Sally-Anne also offers online counselling.
She can be contacted via email (sally-anne@optusnet.com.au) or by telephone (03) 881 22 373.
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