Sheffield sleep expert explains strange lockdown dreams and gives tips for a better rest

But while shut-eye might not come so easily while grappling with the stresses and uncertainties of a pandemic, sleeping has actually never been more important.

Few people know this better than Emma Ashford, a Sheffield sleep therapist who’s helped even the most hardened insomniacs turn it round over the past eight years.

When treating clients at her practice, Emma’s ‘signature process’ typically takes around six weeks- utilising a mixture of CBT, counselling and ‘sleep skills’.

But she says there are still simple steps you can put in place at home to get your sleep cycle back on track.

“Google might throw up something like a warm bath before bed,” said Emma. “And that’s great, but it’s a bit like putting a plaster on a broken leg unless you look at the simple psychology behind sleep.”

PRIORITISE YOUR SLEEP

“Life feels very different right now,” said Emma. “We’re all on different boats, but navigating the same stormy sea.

“You have to remember that the more stressed we are, the more our mind looks for distraction.

“It’s very easy to think, I’ll just watch one more episode. It’s easy to keep putting off bed timw. But prioritising sleep is prioritising health.

“Sleeping well builds up your immunity, which in turn protects against the virus.”

KEEP A ROUTINE

“Try to go to bed at roughly the same time each night, and get up at roughly the same time each morning,” said Emma.

“Even if it’s the weekend or your day off, try to stick to these set times and keep your circadian rhythm, a posh word for ‘body clock’, in check.

“The more we keep to a routine, the safer we feel psychologically, which allows for better sleep.”

VIVID DREAMS ARE NORMAL- THEY CAN EVEN BE A GOOD THING

“I’ve had a few of these myself during lockdown,” said Emma. “The pandemic has brought about a lot of change, and one way your brain will try to process that is through your dreams.

“You’ll find you might feel calm throughout the day but have vivid, strange dreams at night. If anything it’s a good thing, as it means your brain is successfully processing new information during sleep.”

CREATE A ‘BUFFER’ BETWEEN DAY AND NIGHT

“Wind-down time, or a ‘buffer’ between day and night, is so important,” said Emma.

“Set aside at least an hour before bed to do something relaxing. It’s ok to watch TV, listen to music or have a bath.

“But it must be a calming activity that makes wind-down time different from the rest of the day, a process which moves you towards sleep.”

CREATE BOUNDARIES FOR YOUR MIND

“Why they have the 10pm news, I don’t know,” said Emma. “You should aim to avoid the news and social media well before then.

“Especially in these times, it’s important to avoid any triggers for uncertainty and stress. Come bed time, your brain will still be trying to work through it.

“Even if you drift off straight away, chances are you will wake up in the night as your brain continues to process information.

“Even happy thoughts and ideas can cause this. Your mind needs to know it’s safe to stop. Night-time is not a time for problem solving.”

To find out more about the Sheffield Sleep Clinic, call Emma on 07756430295 or email [email protected]

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