Between the turmoil of the election, general health issues and the topsy turvey world of Covid, a lot of people are finding sleep a bit of a challenge. While I posted about Taking Sleep Disorders Seriously a while back, it seems like we’re into a whole new world of sleeping where for some it’s too much and for others not enough.
If you had sleep issues prior to Covid, check out Taking Sleep Disorders Seriously. At this point, there are countless websites, books, pamphlets etc. that address ways to improve sleep: create a consistent sleeping pattern, keep the lights off, avoid napping, exercise, turn off electronics, avoid caffeine, no alcohol, meditation, yoga etc. No need for me to add to that. Instead, recognize that when we are highly anxious, we are adding cortisol to our bodies, which can impact our sleep as well as our health. So in addition to all the tips that are out there to help you sleep, here are some suggestions to reduce the cortisol that maybe overwhelming your body.
Limit News, both watching, conversation etc. We’re in the most insane news rampage that is just resulted in a lot of jingled nerves and little resolution. Once a day check is sufficient. Refrain from Facebook and other places where people just harp and harp some more on news and how you are a rotten person if you don’t believe what they do. Definitely don’t engage in news before going to bed.
Reread your favorite books from childhood or enjoy a “classic” that you might have missed: As much as I love to read, adult books have never engaged, amused or comforted me in the same way children’s literature did and still does. Maybe it’s why so many adults love the Harry Potter series. It helps to escape into another world. It’s a realm of literature that is designed to tell a great story for those with no political or economic power.
Divert the mind from the loop of overthinking: So easy to become obsessed and having a hard time letting it go. When you start doing this, try one of the following:
- Be in nature: Nothing clears the mind like a walk in the woods where you are purposefully looking at the birds, animals etc. Assign yourself the task of taking certain type of pictures, such as signs the seasons are changing.
- Start a new hobby/learn something new: Utilize Take a Break Pinterest for lots of different ideas
- Recognize you are obsessing and practice STOP: Stop Take a Breath, Observe and Proceed. Use this as an opportunity to “shift gears.”
- Moving helps. It can be as simple as standing up and stretching. Try a five minuteyoga break. Walk around the house.
- Call a Friend: As the adage goes “don’t worry alone.” Share feelings, since most obsessive thinking is about thoughts not feelings.
Foods that may help to keep cortisol levels stable: Dark chocolate, bananas, pears, black or green tea, and yogurt (with natural probiotics). Avoid dehydration by drinking ample water
Laugh and laugh some more: Laughter helps to lower cortisol and in general just makes you feel better.
Spend time with animals: If you can’t own a pet, offer to do foster care, pet sit. Lots of research shows that dogs help to reduce cortisol (that is unless you have a fear of dogs).
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