Hello, I'm Yumi Jones, JEEPA certified English conversation coach.
How are you everyone?
Now, Melbourne has another lockdown, stage 4.
There are various restrictions in my life, but we are managing to live somehow.
It's the second lockdown, so everyone feels like they've got used to it. (^^)
If you are interested, please see the link below.
It is written about the regulation of lockdown in Melbourne.
So let's continue with our series on getting better sleep with the photo below.
Understand the effects of alcohol
Many people believe alcohol helps them fall asleep, however,
a few hours later when the alcohol levels in your blood start to fall,
there can be a stimulant or wake-up effect, disrupting your circadian rhythm.
Be mindful of screen time
Try replacing screen time with different activities, reading a book, yoga, relaxing to music.
Consider blue light blocking glasses, or dimming the light of the screen to warmer colours
if you do watch something on a screen.
Natural sleep vs sedation
Sleeping pills induce sedation rather than natural sleep. Sedation can disrupt our natural circadian rhythm,
which in turn affects mood, attention and many other negative symptoms in mental health.
Check with your GP
If you feel any of your prescribed medications are preventing you from falling asleep naturally.
Ask about Melatonin supplementation if necessary.
Give your body the sleep it needs
- Create an environment for sleep. Keep your bedroom cool, dark and quiet.
- Sleep in bed and not on the couch.
- Reserve your bedroom for sleeping and intimacy. If possible, keep your workspace away from your bed.
- When in bed it is best not to be reminded of the time, so keep clocks hidden or out of the bedroom.
Sleeping time guideline
According to the table above, I'm in my fifties, so it would be nice to have 6-8 hours of sleep.
In my case, I feel like I'm getting plenty of sleep time. (^^)/
How about you guys?
Next week, I'll write about some of the recommended books I’ve been reading.
I'm thinking to quote and comment on them.
Well then, everyone, have a nice weekend.
See you next week (^^)/