Is an injury robbing you of sleep?
By Mary Wells, PhD
Sometimes the biggest obstacle to healing after an accident or illness is not the physical hurdle of recovery, but the mental hurdle of recovery. At Sheltering Arms, we treat the whole person, not just the disease or injury. That invisible mental hurdle may not even be observed by the patient, but it is observed by the treating doctor and/or physical therapist, who may then refer the patient to our psychologists and counselors.
Getting back to normalcy or the ‘new normal’ will take time and patience. Patience can be eroded if sleep patterns are interrupted. I am one of the psychologists at Sheltering Arms and can offer some advice on gaining control of sleep after an accident or illness.
DO:
- Set specific times to sleep. Be very protective of your sleep time! Set your wake up time and count back at least seven hours to set a bed time.
- Create a cool, dark environment for sleep. All lights out. A cool room with warm covers is recommended.
- Ensure you have a comfortable bed. What was once relaxing may now need to be altered.
- Get gentle daily exercise.
- Turn off all screens (computer, phone, tablet) at least one hour prior to bed. Keep your phone away from your pillow.
- Try mindfulness or relaxation exercises. Mentally go through all your body parts, relaxing the individual muscles in each area. Think to yourself: relax your brow, relax your shoulders, and so on. If you enjoy this, search for a self-guided relaxation exercise to learn more relaxation techniques.
DON’T:
- Don’t eat too late at night.
- Don’t drink caffeinated products after 2 p.m. (or all together if you can).
- Don’t toss and turn for more than 20 minutes. Get up. Read something easy and not too intense. Knit or do needlepoint, build a model, but do not turn on the TV.
If an injury is impacting your sleep, the medical psychology staff at Sheltering Arms is made up of licensed doctoral clinicians with extensive experience working with patients in every stage of the rehabilitation process. To schedule an appointment, call 804-764-1000.