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Resources – things to do in self-isolation

Keep busy with these resources during lockdown

This resources list, is part of our stay healthy and well during Covid-19 series. You can view the other posts in the series here:

Sleep – Our Best Kept Health Secret

Covid-19 Health, Safety and Well-being Resources

Tips for Staying Healthy and Well

In an emergency call: 000

Lifeline – 13 11 14

Kids Help Line (5–25 years) – 1800 55 1800

Suicide Call Back Service – 1300 659 467

Beyond Blue – 1800 512 348

MensLine Australia – 1300 789 978

SANE Australia – 1800 18 7263

Out tips to stay healthy and well during self-isolation

Keeping physically and mentally active is key.

Here are some of our tips:

TED Talks – who doesn’t love a good TED Talk for motivation and inspiration?!

Headspace is a mindfulness app and your guide to a healthy, happy mind in just a few minutes each day.

Audible – no time to read a book? Instead listen to one as you workout, organise or relax – avail of their 30 day trial.

My Life – is a website to help you build emotional strength.

Patatap – try out this a portable animation and sound kit.

Coursera – take a free course in something that interests you.

Blifaloo – learn to tell when someone is lying (or telling the truth) with this body language resource.

Duolingo – says you can learn a new language in just a few minutes each day.

Documentary Heaven – a free documentary library.

Good Tricks – learn some magic tricks and impress friends!

Virtual Stage Tour – take a tour of some of the most impressive world stages.

Words With Friends – is an app to play word games with friends.

Draw Something – draw things that others have to guess.

Virtual Tour of The British Museum – the world’s largest indoor space on google street view – visit over 60 galleries.

Virtual Tour of The Louvre – fan of the Mona Lisa? Take a 360 degree tour of the galleries in The Louvre.

Zoo Atlanta Panda Cam – who doesn’t love cute pandas?

Workouts at home

keep your body moving
Stay active during lockdown
Staying active during isolation
Looking after your physical and mental health during isolation

Sleep – our best kept health secret

Keeping up routines and creating better habits during Covid

This article about sleep, is part of our stay healthy and well during Covid-19 series. You can view the other posts in the series here:

Covid-19 Health, Safety and Well-being Resources

Tips for Staying Healthy and Well

Resources – Things to do in Isolation

This article has been reproduced and was originally published by: https://positivepsychology.com/sleep-hygiene-tips/

In Why We Sleep, neuroscientist Matthew Walker (2018) suggests that if science announced a treatment that improved our memory, boosted our creativity, lowered food cravings, offered protection from cancer and dementia, and reduced the risk of heart disease, we would all be rushing to the doctor.

And yet, many of us are ignorant of the fact that good sleep offers us such benefits, for free.

Indeed, “not only does sleep disruption play a role in the declining mental abilities that typify Alzheimer’s disease, but getting enough sleep is one of the most important factors determining whether you will develop the condition in the future” (Walker, 2017).

It is important to note that, as with other conditions, sleep disruption is only one of several risk factors involved in Alzheimer’s disease; however, prioritizing sleep is one way to lower your risk.

What is Sleep Hygiene?

Poor habits and unsuitable environments can make it tough to fall asleep and stay asleep.

According to the UK’s Sleep Council (2020), “you have no control over what happens when you sleep, but you can control what you do throughout the day to prepare for a better night’s sleep.”

So, can we learn to sleep better? According to research, yes.

Charles Czeisler from the Division of Sleep Medicine at Harvard University says there are three points you need to consider: “how much you sleep, how well, and when,” impacted by the following factors (O’Callaghan, 2016):

Familiarity

When we sleep in unfamiliar places, one hemisphere of our brain remains active. This night watch has developed to keep us safe in uncertain environments.

Noises

Even if we are sleeping at home, noises can force us out of our deep sleep (a dog barking or a distant house alarm).

Temperature

Our body temperature can significantly affect the quality and quantity of our sleep. Surprisingly, special sleep suits that slightly warm the skin (or taking a hot bath before bed) help the body release heat, reduce the number of nighttime awakenings, and increase restorative slow-wave sleep.

Timing

Your circadian rhythm (tied to your mammalian biological clock) affects the amount of rapid eye movement (REM) sleep you get. Getting up too early means you miss out on later, longer REM sleep cycles.

Blue light

The light emitted from our phones and tablets when we use them late at night shifts our circadian rhythms. REM cycles start later, and we are less likely to reach extended REM sleep cycles.

According to Walker (2018), almost 10 million Americans per month take something to help them sleep. And yet, sleeping pills do not provide natural sleep, and they “can damage health, and increase the risk of life-threatening diseases” (Walker, 2018).

Sleeping pills work by knocking out higher regions of the brain’s cortex, resulting in a lack of the largest and deepest brainwaves. The result is a catalog of possible side effects during the day, including forgetfulness, daytime grogginess, and slowed reactions.

Where possible, therapists and mental health practitioners should promote good practices that result in a more natural night’s sleep (Walker, 2018).

There are several relatively straightforward habits and techniques, known as sleep hygiene practices, that promote a better night’s sleep (Walker, 2018; National Institute on Aging, 2020):

Maintain a regular sleep schedule.

Aim for consistency when you go to bed and get up, even during the weekend.

Avoid napping in the late afternoon.

While it may be necessary for those with prolonged sleep deficits, for others, it can disrupt sleep.

Create a bedtime routine.

A soak in the bath, relaxing music, or a book before bedtime can set the scene for sleep.

Avoid phones, tablets, and TV immediately before bed.

The light from digital sources can damage your sleep and overstimulate your brain.

Find the right temperature.

Your bedroom should be neither too hot nor too cold, and where possible, quiet.

Lower the light.

Reduce the lighting as you prepare for bed.

Avoid late-night exercise.

Do not exercise in the three hours before going to sleep.

Avoid big meals late in the evening.

Eat earlier in the evening.

Time your caffeine.

Caffeine (found in coffee, tea, chocolate, and soda) can make it more difficult to get to sleep and stay asleep.

Reduce alcohol consumption.

Contrary to what many of us think, alcohol negatively affects our sleep quality.

According to Walker (2018), if you only adopt one of the above good habits, make it “going to bed and waking up at the same time of day” no matter what.