What’s your reaction once the alarm clock goes off in the morning? Do you hit the snooze button, desperately craving only another 10 minutes peace? When we see that 90% adults say that they do not get enough sleep and stress and sleep-related problems cost UK companies #40 billion last year it is no surprise that sleep and sleep suggestions get as much attention in the press.
In actuality, a new sleep disorder has recently been getting plenty of coverage. Called Dysania it is a condition where sufferers are so tired and debilitated they have difficulty getting out of bed in the morning, sometimes remaining in bed for days. As yet there are no figures available to show how widespread this affliction is but there are certainly aspects of this that relate to anxiety, depression, chronic fatigue syndrome and pain disorders.
Even those people who don’t suffer with dysania may find that if we are over-tired or miserable about our quality of sleep it may lead to us getting worried about going to bed and sleep. A vicious cycle could ensue where we become preoccupied and even obsessive about our sleep; how many hours did we get, how frequently did we wake up, how long did it take for us to drift away?
Tips to Get Out of Bed in the Morning
– Establishing a regular routine where we aim to go frequently to bed and get up at exactly the exact same time each day is a good idea. Even shift employees, often with erratic patterns and bedtimes, are advised to be consistent and continue to similar times to be able to maintain some stability in their sleep patterns and lifestyles. That way their bodies and minds become used to a normal schedule.
– Avoid too much excitement and stimulation, especially before bed. Maintaining a hectic social life might seem interesting but it can cause havoc on your sleeping patterns. Try to minimise having too many late nights when you are working the following day. Keep intense or serious talks for a more workable, mutually convenient time. It’s often less than helpful to talk through difficult topics when you are both worried, preoccupied or worried about the approaching day.
– Manage stress by getting to know your own stress indicators, those warning signals or’amber lights’, that occur when you are beginning to feel somewhat fractured. Edgy or off color. You’ll have your very own private signs your stress levels are getting to be too much for one to manage comfortably and in these times your quality of sleep may well become affected. It may difficult to drift off to sleep, you sleep fitfully, frequently wakening, or wake in the morning feeling jaded, unrefreshed, and it is a battle to get out of bed in the morning.
– When you end up feeling that way it is time to schedule some favorable breaks and to handle stress levels. Take an hour or an afternoon on your own and notice how your performance improves as a consequence. Eat healthful food, drink more water, have a leisurely bath, get in the habit of switching your technology off for a few hours before bed. Find ways to begin looking after yourself manage stress and discover that sleep becomes more beneficial as you begin to go to bed a bit earlier, treating sleep as an important part of your devotion to self-care.
– Get as much daylight and fresh air as possible in wintertime. Try to take a walk at lunchtime or sit at a park or garden for 20 minutes using a book. Also some people like to have a lamp which slowly lights up as it introduces them to the day.
So a lot people lead busy lives, cramming as much as possible into every day and then crashing into bed, tired, mind racing. By treating sleep as significant and finding effective ways to manage stress we could begin to become aware of the value of a fantastic night’s sleep and how much it affects our ability to get out of bed in the morning.
Preparing for bed by turning technology off two hours before bed and having a relaxing shower or bath, ensuring that you have a comfy, clutter-free bedroom and comfy bed all show that sleep is important to us. If sleep-related issues are still a problem consider having a health MOT from your family doctor. But these tips may let you deal with a few of the symptoms, the irritants, manage stress, get a better night’s sleep and finish the battle to get out of bed in the morning.