These resources can help you sleep well, even in stressful times.
Sleep is a basic physiological need the helps your body sustain immune system function, preserves crucial learning and memory processes, and improves emotion and mood regulation. Establishing and maintaining healthy sleep habits can help your body recover from the effects of heightened stress. For more information about the importance of sleep, see this TEDTalk or review article.
Interim NIOSH Training for Emergency Responders: Reducing Risks Associated with Long Work Hours
"You may mistakenly think the effects of sleep deprivation can be overcome by motivation, professionalism, training, and experience." This is one of the excellent points clearly made in this self-guided tutorial for clinicians about the personal and professional risks related to sleep deprivation. In addition to explaining the science behind our need for sleep, the tutorial discusses Safe Work Practices for Managers and Workers and Personal Strategies to Promote Good Sleep and Alertness.
Looking to improve your sleep?
Drawing from Cognitive behavioral therapy for insomnia (CBT-I), here are some tips that could help improve your sleep:
S tick to a bedtime routine.
L ist problems or tasks occupying your mind (before getting in bed).
E xercise daily.
E valuate ways to limit caffeine and alcohol consumption.
P ractice relaxation.
Up in the Middle of the Night?
If you cannot fall back asleep in 20 minutes, get out of bed and do a soothing activity like reading or a relaxation exercise. Try to avoid screens and watching the clock. HeadspaceTM offers Nighttime S.O.S. meditations to help you fall back to sleep. Read more tips here.
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