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Sleep better, feel better

Sleep better, feel better

Author: Janet Pun, Certified Psychological Health and Safety Advisor
Content: Tara Achkar, Mental Fitness Coach

Sleep has an intricate relationship with our health, and getting enough sleep is essential to our well-being. People who do not get adequate sleep are more likely to have mental health issues like anxiety and depression, and it can be difficult to break the cycle once it starts. The more we experience symptoms of depression and anxiety, the more we're unable to have a good night's sleep, and in turn, our anxiety and depression symptoms can increase. As such, finding ways to improve our sleep and get good quality sleep is an essential part of lowering anxiety and depression.
 
Our sleep also impacts our immune system. When we sleep more than six hours a night, we're allowing our mind and body to rest, restore, and recharge. It strengthens our immune system and can safeguard us from feeling sick both mentally and physically. On average, adults need between seven to nine hours of good, uninterrupted sleep per night.
 

Common Sleep-Disruptive Factors Here is a list of activities that may be impairing your sleep: ● Working until bedtime ● Doing other activities (work, eating, watching TV) in the bedroom ● Using screens in bed and immediately before bedtime ● Staying in bed and worrying while unable to sleep ● Exercising vigorously within one hour of bedtime ● The food you ate and drinks you consume ● Lack of routine (e.g. varying your bedtime by more than an hour across the week) ● Taking naps that are longer than 30 minutes or taking naps after dinner or with less than three hours before bedtime

 

What is insomnia?

 
Insomnia is one of the most common sleep disorders people face today. With insomnia, you may have trouble falling asleep, staying asleep, or getting good-quality sleep. If symptoms occur at least three times per week for at least three months, a person will be diagnosed with chronic insomnia. If you believe you may have insomnia, have a chat with your family doctor or a qualified practitioner.
 
Causes of insomnia include:

  • History/genetics
  • Lifestyle: exercise, diet, work (how do you structure your life for the best chance for a good night's sleep)
  • Stress
  • Poor functioning internal body clock
  • Psychological stressors (anxiety, depression, etc.)

 

Here are quick relief strategies proven to help you sleep better:

 
Rapid Relief Strategy #1 - Sleep Programming
 
It’s important to eliminate poor habits around your sleep. This includes saying ‘no’ to the following when you are trying to fall asleep:

  • Reading
  • Being on your phone or electronic device (calling, texting, social media, TV, videos/audiobooks, etc.)
  • Working
  • Arguing or having stressful conversations

 
Here are some tips to help your body reset its internal clock:

  • Sleep in a lower-temperature environment
  • Sleep in a dark room with little to no light
  • Try to go to bed and wake up at the same time every morning

 
Rapid Relief Strategy #2: Escape and Try Again.
 
Sometimes, despite our best efforts it can be difficult to fall asleep. Staying in bed when you can’t sleep could cause you to become even more antsy and anxious. Here are some steps that could help:
 
 Step 1: Escape (Get out of bed) This strategy is the most researched. If you’re not asleep within 15-30 minutes, get out of bed and go to another room and just hang out until your body relaxes. If you start thinking about whether you should get out of bed, the answer is yes. In a new and quiet environment, make sure you’re not on your phone or a screen. Try laying or sitting in a comfortable position and focus on your breathing to help your body relax. Counting with your breathing is a great way to refocus your mind and body (e.g. breathe in for four counts, hold for four counts, breathe out for four counts, repeat). Step 2: Try Again Go back to bed once your body feels calm and relaxed and try to fall asleep again.

 
Rapid Relief Strategy #3: Power Boost - Smart Nap Rules:

  • Limit to 30 minutes or less
  • Only in bed or a safe place
  • No napping or dozing within six hours of bedtime

 
Want to learn more about optimizing your sleep? Discover Starling Mind’s sleep workshop by signing up or registering for Starling Minds Mental Fitness. To register, go to member.starlingminds.com with the access code: here. All OTIP members, including RTIP, Home/Auto, and Life Insurance customers have complimentary access to Starling Minds.

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