sleep tips

Top Tips for Managing Fatigue

When an individual has experienced a traumatic event, or a critical incident (any event that causes unusually strong emotional reactions) the strong reactions they can induce have the potential to interfere with their ability to function and go about their daily life, in a ‘normal’ way.

One of these abilities could be a severe increase in tiredness and fatigue. Most of the time fatigue is commonly related to stress, grief and depression.

Why is it important to have a good night’s sleep?

 

fatigue

Lack of sleep leads to being tired, which makes it difficult to cope with daily life. Because of this you start to feel down and stressed, making it harder for you to sleep at night; just like the diagram shows, it is a vicious circle.

What can you do to improve how you sleep?

Establishing a regular routine to prepare your brain and body for sleep is essential for getting more sleep. To do this, you must relax before going to bed.

There are several things you can try:

  • Breathing Exercises
  • Visualisation
  • Meditation
  • Getting Creative
  • Do something calming, i.e., Relaxing, warm (not too hot) bath whilst listening to music
  • Go to bed and wake up at the same time each day, avoid napping during the day
  • Avoid alcohol, caffeine and sugar
  • Soften/dim the lights

 

Give yourself some tech-free time: Using bright screens (Laptops, smartphones and tablets) in the evening can significantly reduce the amount of sleep you have. They contain a blue light, which indicates to our brain it’s daytime, increasing our attention. Instead of Sitting in bed on your phone, try reading a book instead.

Food, Drink, Exercise: Avoid consuming any caffeine or alcohol or food or drinks high in sugar at night, as it can disturb your sleeping pattern. Consider dairy products, bananas or honey instead which contain sleep enhancing chemicals. Exercising regularly can improve how you sleep at night; it makes you physically tired. Try to avoid exercising too close to bed-time.

If you are struggling with sleeping after having experienced a traumatic event, take a look at our website:  http://safehaventraumacentre.com/services/therapies/trauma-counselling/ to see if you would benefit from some trauma counselling from us.

Alternatively, for some help or advice, call us on 0161 635 3522

 

USEFUL LINKS

 

https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/?gclid=EAIaIQobChMInOzTl4KR2QIVBawYCh3hhAOgEAAYASAAEgKAhPD_BwE#.Wnl64ahl-Uk

https://sleepfoundation.org/sleep-topics/sleep-hygiene

https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#section1

 

Author

Charlotte Copeland

SafeHaven