SLEEP TIPS - For more information and tips on sleep
Visit the Sleep Foundation - https://www.sleepfoundation.org/
#tips #keeplearningSLEEP TIPS - For more information and tips on sleep
Visit the Sleep Foundation - https://www.sleepfoundation.org/
#tips #keeplearningSLEEP TIP - Try the Mindfulness course at the Recovery College
Mindfulness has been shown to improve our emotional regulation, which can help sleep. https://www.slamrecoverycollege.co.uk/courses.html
#tips #keeplearningSLEEP TIP - Do some gentle stretching or progressive muscle relaxation
This will encourage your whole body to relax and help you sleep - http://bit.ly/hl-relaxation
#tips #keeplearningRead about recovery, self management and spotting warning signs
Visit Rethink - http://bit.ly/hl-rethink
#tips #keeplearningSLEEP TIP - If you can’t sleep within 15 minutes of going to bed - stop trying: go to another room or sit in a chair and read a book. Return to bed when you feel sleepy again
This will strengthen the association of bed with sleep rather than being awake.
#tips #keeplearningSLEEP TIP - Have pen and paper by your bed to jot down worrying thoughts or ideas
This may help stop you going over and over them.
#tips #keeplearningSLEEP TIP - Take a warm bath or shower at least an hour before bedtime
The rise and fall in body temperature supports the release of sleep enhancing hormone melatonin.
#tips #keeplearningSLEEP TIP - Avoid using your phone, iPad or laptop an hour before going to bed, and avoid using them in bed. Remove digital distractions like TV from your bedroom.
The backlight on devices suppresses melatonin - the hormone that helps you sleep. If you do need to use them change the display settings to reduce the brightness (blue light exposure).
#tips #keeplearningSLEEP TIP - Avoid caffeine, nicotine and alcohol 4 hours before bed and avoid late meals or snacking
These can all be stimulating for your body and mind.
#tips #keeplearningSLEEP TIP - Avoid daytime napping even if you have not slept well the night before
If you have to have a nap, limit it to 20 minutes and avoid napping after 5pm.
#tips #keeplearningSLEEP TIP - Ensure you go outside in natural daylight every day and try regular exercise
This can regulate your internal body clock and help you concentrate, sleep, look and feel better.
#tips #keeplearningDo you think you could try something new today.
Maybe taste a new food or travel a new route. These small steps can help you experience the world in a new way.
#tips #keeplearningSet a memory challenge, for example work towards remembering all the countries in Europe or recognising their flags.
This can also boost your confidence and occupy your mind in a positive and active way.
#tips #keeplearningWhy not cook something different today.
Learning can boost your self confidence.
#tips #keeplearningLearn more about something that interests you - take a book out from the library, discuss it or look it up online.
Learning can help boost your self-confidence.
#tips #keeplearning