On the road to recovery following trauma, it is essential to take care of yourself. A self-care regime includes nurturing both your physical and mental health. Activities like physical exercise or taking up a hobby are important in promoting personal wellbeing and recovery.

 

Watch the following videos to explore what self-care may mean for you.

Being mindful of your sleep hygiene is important for your self-care post-trauma.

 

These sleep hygiene tips will help in improving the quality of your sleep.

Timing

  • Regular sleep and wake times help set a rhythm for your body clock.
  • 6-8 hours of sleep per night is the recommended amount of sleep an adult requires.
  • Avoiding napping during the day to help maintain a regular sleep cycle and increase the likelihood of sleeping at night.

Food & Drink

  • Avoid caffeinated drinks such as coffee, tea, energy drinks, and cola within 4 hours of bedtime.
  • Avoid drinking alcohol close to bedtime as it disturbs the body’s sleep cycle.
  • Exercise, like walking, cycling or jogging, is good for getting restful sleep. Exercise should be undertaken preferably during the day and before dinner time.

Hygiene

  • Use your bed for sleeping only, not watching TV, studying, eating, etc. If you are unable to fall asleep, get out of bed, and return when you are feeling sleepy.
  • A warm bath or shower an hour before bedtime causes body temperature to rise, and as the body temperature drops soon after, it’s easier to fall asleep.
  • Keep your room dark and refrain from screen use an hour prior to sleeping, as this allows your brain and body to prepare for sleep.