HOW TO HAVE A RESTFUL NIGHT
WC
Lately, I've been delving into sleep studies, and I am eager to share with you the invaluable lessons I've learned about sleep's importance, its connection to mental well-being, and its impact on overall life satisfaction.
Recovery is a lifelong process, and I am committed to healing and growing from my past experiences. Along this journey, I have explored various facets of sleep and its connection to our daily lives. One interesting discovery is that the peace we cultivate before going to bed profoundly impacts the quality of our sleep and dreams.
So, without further ado, I would like to share with you a few tips and practices I've found beneficial in achieving peaceful and restful sleep:
- Prepare Your Sleep Sanctuary: Keep your bedroom and bed inviting by keeping them clean and clutter-free. Keep the room temperature below 20 degrees Celsius (68°F) and ensure your bed stays cool and comfortable.
- Take Warm Showers: Like we do with newborns, pampering our bodies with warm showers can help us unwind and promote better sleep throughout the night.
- Establish a Night Routine: Consistency is key. Before bedtime, engage in calming activities such as meditation, keeping a gratitude journal, playing soothing music, or praying.
- Use Relaxing Supplements: Magnesium is a fantastic muscle relaxant that aids sleep. Avoid consuming caffeine and alcohol or spending hours on screens right before bed.
- Practice Controlled Breathing: Managing anxiety before bedtime can keep intrusive thoughts at bay and prevent nightmares. Deep, controlled breathing can help calm your mind.
- Sleep Position Matters: If you experience sleep paralysis like me, sleeping on your side may alleviate the frequency of such episodes.
- Keep a Sleep or Dream Journal: Maintaining a journal helps you track your sleep experiences, including any nightmares, and identify patterns or triggers.
But here's a surprising fact I came across in my recent studies – instead of suppressing nightmares, it is better to work with them. Nightmares often serve as signals that certain aspects of our lives need healing and recovery. As a trauma-recovery therapist, I am intrigued by this idea and plan to dig deeper into the topic, promising to share my findings with you in the next blog.
These tips can help improve the quality of your sleep and, ultimately, your mental well-being. Remember, sleep is precious, and taking care of your sleep hygiene can lead to a more fulfilling life. You can listen to this blog on the Wholesome Counselling Podcast.
If you're navigating these unique challenges and need support, I'm here to help. As a Family Therapist and Sleep specialist with a background in attachment-based frameworks, I specialise in addressing the impacts of dysfunctional family dynamics.
Need Help? Schedule a consultation Here.
Marvel C. Adeyemi, B.A, P. Grad. M.Ed., M.S.W., AMHSW
Phone: +61 457846457