Barbara Halcrow, MSW
During the pandemic many of us are experiencing difficulty getting the adequate sleep that our bodies need. We may be eating, and drinking more alcohol than usual, getting less exercise, and having anxiety about our future and the future of our loved ones. All these factors can affect our sleep and create a cycle of sleep deprivation, which may make us unhealthy, both physically and mentally, as time goes by.
(The excerpt below is from Barbara Halcrow’s recently released book, Ultimate Self-Care: A Holistic Guide for Strength and Balance in Changing Times.)
Suggestions for improved sleep
First, we need to prioritize sleep. We need to see it as paramount in our daily plan for good self-care and make changes to get the required sleep we need. Sleep deprivation over time becomes too costly to our mental, emotional, and physical functioning.
- Ensure your bedroom is as dark, quiet, and comfortable as possible
- Black-out curtains that are heat insulated are most effective in keeping your room dark
- Using soft-ear plugs and wearing a sleep mask can also assist in creating a darker, quieter atmosphere
- Some people play CDs that have soft water or nature sounds that can create a white noise for a soothing atmosphere
Here are some other suggestions
- Avoid all stimulants like caffeine or nicotine a few hours before bedtime, as well as sugar substances, including alcohol, to avoid sleep disruptions
- Avoid watching TV news late in the evening, as it tends to increase anxiety and stress, and we’re more vulnerable to its impact at bedtime
- If it feels right for you physically, exercise later on in the day; it can help relax you for the evening
- Many find it beneficial to journal your concerns of the day to avoid ruminating on them later on
- Reading before going to bed to divert attention from the day can be effective in creating calmness, but avoid lengthy reading on computer screens and tablets, as the type of light they emanate stimulates your system
- Consider eating a low-carb snack before bedtime to mitigate a drop in your blood sugar, which can result in wakefulness during the night
- If you can meditate or deep breathe at bedtime and focus solely on your breath, you might find this practice highly effective in bringing calm
- Some people find it helpful to count down from 20 while focusing their mind on their breath
- Work toward getting up at the same time every morning, if possible to help your body become more regulated
- Drinking herbal tea at bedtime (like Sleepy Time or chamomile tea) can calm you and encourage sleep
- Try using a sleep application such as mysleepbutton.com
- It’s good to consult with your physician, a counselor, psychologist, or a trusted friend to share and get more information to reduce anxiety, stress, grief, or depression
Barbara Halcrow is a social worker, trainer and healer, who received her MSW from the University of Manitoba. She has held many leadership roles across the health-care continuum in acute care, rehabilitation, and community care sectors.
You can purchase Ultimate Self-Care at Chapters/Indigo, Amazon or via Barbara Halcrow’s site.
Ultimate Self-Care: A Holistic Guide for Strength and Balance in Changing Times
Balboa Press, A Division of Hay House, 2019
