Take Home Message
Text-to-Speech
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- Sleep Needs are different from one person to another. It is important to realize what your own sleep need is. Additionally, your sleep need can also vary slightly from one day to another.
- Stress and Sleep: Stress can significantly disrupt sleep by triggering the body's stress response, leading to difficulties in falling and staying asleep.
- Relaxation can most of the time not take the origin of the stress away. However, It can get you through moments of stress and will leave us in a more positive position to deal with it. Whilst you feel relaxed, the goal is to be present and accept to feel emotions and physical sensations with an open and compassionate stance without trying to change or ignore them.
- Drifting off when practicing relaxation techniques is very normal. It doesn’t mean you are doing it wrong. Gently come back to the present moment.
- Relaxation Techniques: Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness can help mitigate stress and improve sleep quality.
Tasks
- Continue to implement a wind down in your sleep routine
- Continue to remind yourself regularly of the stimulus control therapy and sleep hygiene guidelines to continue re-training your brain to associate sleep with your bedroom and dissociate it with other unhelpful habits.
- Relaxation Practice: Experiment with some relaxation exercises and try to identify which one fits you. Try to make some time to implement this in your routine.
- Adjust Sleep Schedule: Reflect on and document your sleep needs and how well your current sleep schedule meets those needs. Adjust your sleep schedule as discussed with the therapist in Session 3
- Stress Management: Identify any stressors that may be affecting your sleep and apply problem-solving techniques to manage them
- Continue to keep track of your sleep with your sleep journal!