Welcom

e toW

ellness Wednesday Zoom

Session

with Lorraine!

Agenda for Today

•Current New

s & U

pdates

•Today's Topic:Getting Good Sleep Despite Stress

•Drop-in hour (2pm

–4pm

)

Decem

ber 2, 2020 @ 1 pm

-4pm

Lorraine Ng, MCP

Weekly N

ews: N

ov 26 –Dec 1

•Current BC covid-19 guidelinesrestrict gatherings in private hom

es to no more than im

mediate household

mem

bers.•

All events and social gatherings are suspended tosignificantly reduce CO

VID-19 transm

ission related to

social interactions and travel.•

Wearing non-m

edical masks are expected in public interior spaces.

For more inform

ation: https://ww

w2.gov.bc.ca/gov/content/safety/em

ergency-preparedness-response-recovery/covid-19-provincial-support/restrictions

Getting Good Sleep Despite Stress

What is sleep?

•A complete sleep cycle takes 90 to 110

minutes on average

•The first sleep cycles each night contain relatively short REM

periods and long periods of deep sleep.

•As the night progresses, REM sleep

periods increase in length while deep

sleep decreases.

•By morning, people spend nearly all

their sleep time in stages 1, 2, and

REM.

Why is Sleep

Important?

•Good quality sleep helps protect mental health, physical health,

quality of life, and safety

•Research suggests that sleep plays an important role in m

emory,

both before and after learning a new task

•Lack of adequate sleep affects mood, m

otivation, judgment, and

our perception of events

•Sleep deprivation reduces one’s ability to learn

Myths about Sleeping

•Many Adults Need Five or Less Hours of Sleep

•How Long You Sleep is All That M

atters

•It Doesn’t Matter W

hen You Sleep As Long As You Sleep Enough Hours

•More Sleep is Alw

ays Better

•Napping Makes Up for Lack of Sleep at Night

•If You Can’t Sleep, It’s Best to Stay in Bed Until You Fall Back Asleep

•Your Body Gets Used to Getting Less Sleep

What

influences the quality of

sleep?

•Caffeinated drinks stim

ulate some parts of the brain and

can cause insomnia,or an inability to sleep

•Heavy sm

okers often sleep very lightly and have reduced am

ounts of REM sleep

•W

hile alcohol might help people fall into light sleep, it

keeps you in the lighterstages of sleep, from w

hich you can be aw

akened easily

•Feeling stressed out increases your physiological and psychological arousal in w

ays that are incompatible w

ith the state your body and m

ind need to enter relaxed, restorative sleep

Signs that you are too stressed out to fall asleep

•You can’t turn off your busy m

ind

•Your m

uscles are seriously tense: muscle tension, shoulder and

neck pain, headaches

•Your heart is racing

Tips for getting good sleep

Set a regular sleep schedule

01Don’t force yourself to sleep

02Avoid Caffeine, alcohol, and nicotine

03Avoid napping

04Use your bed only for sleep

05Sleep in a com

fortable environm

ent

06

Unw

ind before sleep•Avoid using any electronic devices 30-60 m

inutes before bed

•Take a hot bath or shower

•Listen to relaxing music to reduce stress

•Drink some hot cham

omile tea/ lavender tea

•Dim the lights

•Put on some relaxing scents

•Progressive muscle relaxation exercise

PR

OG

RESSIVE M

USCLE R

ELAXATIO

N E

XERCISE

Resources for you•

Sleep Diary•

https://ww

w.anxietycanada.com/sites/default/files/SleepDiary.pdf

•Reach out for professional help

•counsellor, doctor, m

assage therapist, personal trainer, physio•

At Hanson:please email our counsellor Ram

an Gill atrgill@sim

plycounselling.cafor a confidential,

privateappointment that can help you w

ith anxiety or anyother mental or em

otional health issue

Q&

AReferences

https://ww

w.sleepassociation.org/about-sleep/w

hat-is-sleep/

https://ww

w.sleepfoundation.org/articles/3-signs-youre-too-stressed-sleep-and-how

-unw

ind

https://ww

w.sleepfoundation.org/articles/w

hy-electronics-may-stim

ulate-you-bed

https://ww

w.sleepfoundation.org/articles/m

yths-and-facts-about-sleep

https://ww

w.therapistaid.com

/worksheets/sleep-hygiene-handout.pdf

https://ww

w.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

https://ww

w.therapistaid.com

/worksheets/sleep-diary.pdf

http://healthysleep.med.harvard.edu/healthy/m

atters/benefits-of-sleep/learning-m

emory

https://ww

w.psychologytoday.com

/ca/blog/ulterior-motives/201611/how

-sleep-enhances-studying

Welcom

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