Mind Course

sleep and relaxation

There’s a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health. Lack of sleep can alter your mood significantly. It causes irritability and anger and may lessen your ability to cope with stress causing a cycle that is hard to break which is why getting a good nights sleep is so important.

 Essentials for a good night’s sleep:

  • Regular bedtime routine
  • Sleep when it is dark – body’s natural sleep hormone melatonin
  • Low carbohydrate snack (Hypoglycaemia) –nuts & seeds/kiwi fruit/chamomile tea before bedtime
  • Fluids – fresh water available
  • Recognise the sleep wave – comes every 90 minutes
  • Get the brain off to sleep – get into the right mind set / be in the moment
  • Find a sleep dream that suits you – using imagination /self-hypnosis/meditation
  • Natural preparations –Melatonin /Valerian root/Lavender aromatherapy oil/Epsom salt bath
  • Avoid ‘blue light’ from electronic devices for at least one hour before bed – they disrupt the natural sleep cycle and trick your brain in to thinking it is daytime
  • Nurture YOU and Sleep well

SLEEP IS THE GOLDEN CHAIN THAT TIES HEALTH AND OUR BODIES TOGETHER

– Thomas Dekker

Rest and recovery cycle

ways to break the cycle

Identify which activities are draining your energy

Try alternating physical and mental tasks

Create rest periods from both physical and mental activities – including things like watching TV

Get more organised to worry less

Delegate tasks, ask for help and learn to say no

Choose music to listen to which will help you relax both mind and body

Try exercises such as Qigong, Yoga or Pilartes