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    A Pocket Coach: The Sleep Coach
    A Pocket Coach: The Sleep Coach
    A Pocket Coach: The Sleep Coach
    Ebook85 pages1 hour

    A Pocket Coach: The Sleep Coach

    By Dr Sarah Jane Arnold

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    About this ebook

    Your cool pocket companion and one-stop guide to improving your sleep!

    From the best-selling author of The Mindfulness Companion and The Can't Sleep Colouring Journal comes the third in our pocket-sized range of gift self-help titles, designed to help you improve your sleep and as a consequence your quality of life. From diet and exercise to underlying stress or anxiety, Dr Arnold helps your nail your sleep patterns and get the quality sleep you deserve. With expert tips and guidance, exercises, techniques and check-lists - this is your one-stop, trusty and beautiful companion for everyday reference and rest!

    LanguageEnglish
    PublisherMichael O'Mara
    Release dateOct 18, 2018
    ISBN9781789290165
    A Pocket Coach: The Sleep Coach
    Author

    Dr Sarah Jane Arnold

    Dr Sarah Jane Arnold, CPsychol, is a Chartered Counselling Psychologist. In her private practice she works with people experiencing life issues and specific mental health difficulties to enhance their wellbeing, via integrative, mindfulness-informed, psychological therapy. Sarah is proficient in Person-Centred Therapy, Cognitive-Behaviour Therapy, and Acceptance and Commitment Therapy. She tailors her therapeutic approach to the individual. Sarah believes in the transformative power of mindfulness to facilitate self-awareness and psychological wellbeing. As such, she remains committed to the practice of mindfulness in her personal life too. Sarah lives in Brighton with her partner, Mine, their dog, Oprah, and Priscilla the bearded dragon. You can find Sarah at www.themindfulpsychologist.co.uk.

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      Book preview

      A Pocket Coach - Dr Sarah Jane Arnold

      TZU

      INTRODUCTION

      Sleep. What does this word evoke within you? If you’re currently experiencing sleep problems, then you might notice that some difficult thoughts and feelings arise. Perhaps there are many things that you do – or have tried – to help yourself sleep better. If these things haven’t worked, you may be feeling frustrated, exhausted, isolated, anxious and dejected about your ongoing experience. You are not alone. Insomnia (sleeplessness) affects a large proportion of the global population; sleepless nights can reoccur and worries about this plague many people during their waking hours.

      To begin with, this coach will offer some basic information about sleep – what it is, why it happens and how it benefits us. It will then move to introduce the experience of insomnia – what it is, how it’s triggered and its impact upon us. From here, if you’re willing, we’ll embark upon a journey of understanding, acceptance and change that will help you to constructively respond to your personal experience of sleeplessness.

      Sleep is a universal, shared experience. It’s something that all of us do, and it’s something all of us need. It’s defined by:

      •A period of rest and reduced activity, during which we leave ‘waking consciousness’, though the brain remains active.

      •An archetypal posture of lying down, or sitting up, with the eyes closed.

      •A decrease in our responses to external stimuli, such as sounds.

      •Changes in brainwave activity, cardiovascular activity (heart rate and blood pressure), breathing rate, body temperature and other biological functions (such as cell repair and digestion).

      •Two main types of sleep: rapid eye movement (REM) sleep, which is associated with dreaming; and non-rapid eye movement (N-REM) sleep, which transports us into ‘deep sleep’. We typically begin with N-REM sleep; then we tend to alternate between N-REM and REM, recurrently, while we sleep.

      •The fact that it tends to be relatively easy to reverse (you can wake someone up).

      •The fact that it’s repeated at relatively regular intervals, e.g., every night.

      During the daytime, our ‘drive’ (need) for sleep gradually increases. Research suggests that a chemical called adenosine builds up in our blood, which causes us to feel tired and drowsy. The longer we stay awake, the more adenosine there is and the greater the need for sleep becomes. When we fall asleep, adenosine gradually breaks down in the body, and the pressure to sleep is released; we wake up after sleeping and the cycle begins again (a process called sleep–wake homeostasis).

      Sleep and wakefulness are controlled and regulated by the brain. When the areas of the brain that promote sleep are active – and those that promote wakefulness are inhibited – we sleep. When the areas of the brain that promote wakefulness are active – and those that promote sleep are inhibited – we’re awake and alert.

      Each of us has an internal ‘body clock’ (the circadian pacemaker), located within the brain, which works in accordance with the earth’s twenty-four-hour cycle of day (light) and night (dark). It regulates daily neurological and biological activities, and influences our circadian rhythms (our sleep-wake cycle). As morning approaches, our body clock responds to the light by producing hormones (cortisol, adrenaline and serotonin) that promote wakefulness. As evening draws in, our body clock responds to the darkness, our waking hormones tend to decrease, and melatonin is produced – a hormone that helps us to wind-down, feel lethargic and then sleep.

      It’s not only daylight and darkness that affect our sleep. There are many internal and external factors which influence the amount and quality of our sleep, including our age, mental and physical health, our work schedule, what we eat and drink, the environment that we’re sleeping in, medications we’re on, or other substances (like caffeine) that we may be ingesting.

      Different people require and prefer different amounts of sleep, at different times, depending upon factors such as their

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