How’s your sleep? It’s so important to our wellbeing and yet some nights it can seem impossible to get to sleep or stay asleep.
Here’s some help from our Registered Social Worker Katarina Schmidt.
Waking up in the middle of the night?
Do you find yourself waking up in the middle of the night and then struggling to fall back asleep? This can be a frustrating experience! The lack of sleep can add up leaving you feeling irritable, drowsy, and struggling to concentrate.
Sometimes we try so desperately to make ourselves fall asleep by lying in bed, tossing and turning, scrolling through our phone, and worrying about how this interruption in our sleep is going to impact the day to come. It’s likely these things are not actually helping us to fall back into our slumber.
What can be helpful when this happens?
You can try:
- Playing calming music or sleep focused guided meditations
- Closing your eyes and thinking of a positive memory, remembering details as you visualize the memory you have chosen (a holiday you went on, baking with grandma, a beautiful hike, etc.)
- Brain dumping – the act of taking a piece of paper and writing down everything that is swirling around your mind, and then laying down again now that your mind has been emptied
If you have tried the above and still notice that you’re not drifting off to sleep after 15-20 minutes, it’s time to get out of bed! Get out of bed and go to another room in the home.
Ideally a room with low lighting that has a comfy place for you to sit, and maybe some cozy blankets.
While you sit there consider reading a book or doing another quiet and calming activity until you notice your eyes are getting heavy.
Once your eyes are heavy and you’re feeling sleepy you can head back to bed.
The idea is for your brain to associate your bed with sleep, not awake time.
- Katarina Schmidt, MSW, RSW
Thanks, Kat! We all know the importance of getting good sleep but it sometimes seems a skill that’s very hard to master.
Kat has her Masters degree and is a Registered Social Worker. She specializes in the following areas:
– Stress
– Anxiety
– Panic Attacks
– Depression
– Grief
– Self Confidence
– Self Esteem
– Self Compassion
– Complex Trauma
– Bipolar Disorder
– ADHD (Attention-Deficit / Hyperactivity Disorder)
– ASD (Autism Spectrum Disorder)
– FASD (Fetal alcohol spectrum disorders)
– Mental Health Issues
– Communication Issues
– And More!
Kat offers Individual sessions for Adults.
Book your appointment with KAT here.
Cheers to better sleep and feeling rested,
Penney