Help yourself to a better night’s sleep. A workshop on sleep Presented by: Ellie Johnson University of Sheffield Counselling Service (Part of the Healthy Campus initiative). Sleep – an introduction.
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A workshop on sleep
Presented by: Ellie Johnson
University of Sheffield Counselling Service
(Part of the Healthy Campus initiative)
How much sleep do we need?
What role does each state and stage of sleep play?
Stages 3 and 4
In addition, levels of the hormone cortisol dip at bed time and increase
over the night to promote alertness in the morning.
Insomnia can provide valuable clues about your mental health. If you fall asleep easily but wake up a couple of hours later, or sleep only fitfully, it may be a sign of anxiety. But if you wake up between 4am and 6am, it can be a sign of depression.
External stimuli (such as noise), thinking, worrying etc. will all activate the alertness centre in our brain and prevent us from sleeping.
There are a great many reasons why we don’t sleep well.
5 Areas to exploreLooking at these 5 areas in your life will help you identify any sleep problems and may lead to getting a better night’s sleep.
The vicious cycle of worrying about sleep
The reason your mind worries is to help you stop making mistakes and to do things better. But sometimes it tries to do it’s job too well and worries too much and we experience unnecessary stress.
There are two main ways out of the vicious cycle of negative thoughts.
If we can change our unhelpful and stressful beliefs about sleep, then we are less likely to get anxious when trying to sleep and sleep is more likely to happen.
If we can learn how to relax our mind and body, then we are less likely to feel anxious, and we will fall asleep more easily.
This is because as a species, we are much more used to a rhythm where the day begins at dawn and ends at dusk, our natural cycle being controlled by the hormone melatonin. This is interrupted by artificial lighting including candles.
Two things to keep in mind:
Breathing Relaxation Podcast (top right of page)