Relaxation and sleep

The sympathetic ‘fight or flight’ (sometimes freeze) side is activated when your brain detects a threat. It prepares your body for action to get away from danger by increasing your heart rate, etc. It does not matter if the threat is real or perceived.

Once the threat has gone, the scales reset and the parasympathetic ‘rest and digest’ side can be activated. The system works well when there is overall balance. However, the stress of living with a long-term condition can mean that the ‘fight or flight’ response is continually ’on’ meaning that the mind and body can struggle to properly ‘rest and digest’ or recover.

• Sleep can be adversely affected by several things: pain, needing the toilet, insomnia, spending more time than usual inside, too much caffeine, alcohol, noise, temperature (too warm or too cold), mood (anxiety and depression), PTSD and flashbacks. It is important to acknowledge that sleep is individual, and people are affected differently by certain factors, for example, caffeine. However, here is a typical ‘checklist’ of things to consider that can support your sleep. Commonly this is known as ‘sleep hygiene’. For some people, making changes to these fundamental things can make a significant difference to their sleep. Routines, your body responds well to familiar patterns of sleep, and to cues whether it is wake or sleep time.
• Exposure to natural light, this can be by a window if you struggle to get outside. Some people find light boxes and SAD lamps in winter helpful.
• Physical activity, the key here is what you do and at what time, so you aren’t overstimulated for sleep or feel physically uncomfortable.
• Medications: some medications can disturb sleep or can increase lethargy during the day. A medication review is advised if you are having sleep problems and take
  medication. Always mention what supplements and natural remedies you are taking too.
• Screen time: Blue light emitted from screens including TVs and mobile phones can block melatonin, the sleep hormone. Try to avoid screen time for at least an hour before bed and consider leaving your tablet and mobile phone in another room.
• Time to unwind: Put aside the concerns of the day before bedtime as best you can. Build in a buffer time between when you finish for the day and when you go to bed. This can help you get in the right frame of mind for sleep. If you can’t fall asleep, try to do something relaxing or calming rather than remaining awake in bed.
• Keep the bed for sleeping, intimacy and relaxing.
• Create a good environment

Living with constant pain and fatigue or dealing with the uncertainty of fluctuating symptoms often results in chronic stress. Resetting the scales may seem impossible. If you feel unable to reduce anything from the ‘fight or flight’ side, it may be possible to add to the ‘rest and digest’ side through active rest. Active rest is an important part of energy conservation and is key to managing fatigue, brain fog, stress, pain and other symptoms you may experience. Active rest is not doing ‘nothing’. Doing ‘nothing’ does not actively boost your parasympathetic nervous system or top up your ‘battery’. Examples of active rest may include being in nature, listening to relaxing music, doodling and colouring, meditation.