What is Self Care Week?
- Self Care Week is an annual national awareness week that focuses on embedding support for self care across communities, families and generations.
- Live Self Care for Life is the theme for 2020
Good sleeping habits – To be able to get a good night’s sleep is important. The Sleep Council have some tips:
- A good morning routine. Try to wake up at a similar time to strengthen the body clock and where possible, expose yourself to natural light in the morning to suppress melatonin and boost alertness.
- Avoiding caffeine 8 hours before bed. Although we react differently to caffeine, it’s advisable to cut the caffeine by mid afternoon so that it doesn’t interfere with getting off to sleep.
- A bedroom environment that helps you sleep. You will sleep a lot better if your bedroom is cool, quiet, dark, clutter free and has a super comfy bed to get into!
- Use music, reading or mindfulness to relax before bed. In today’s busy world, we forget to calm our bodies and minds before we hit the hay. Try listening to music, reading or practising mindfulness to get into the right frame of mind for sleep.
- Switch your phone off and keep it out of the bedroom. While all electronic screens are best avoided an hour before bed, our phones are the main culprits because we are more tempted to check them one more time before bed, whether that’s for social media or work emails.
- Don’t use alcohol to help you sleep. Relying on alcohol to help you sleep is a big no-no. While it initially relaxes you and may get you to sleep quicker, it disrupts the sleep cycle and you will wake more in the night.
- Keep a notepad and pen in your bedside drawer so you can write down any worries or even your to-do list
- A good night time routine. We thrive on routine so try to do the same things each night before bed so your body knows the cues for sleep. Think warm bath, a milky drink, reading/listening to music and brushing teeth/taking off make-up.
Eating a balanced diet, reducing salt, sugar and fats. See Change4Life for recipe ideas. Also contact Healthy Sandwell for support with improving your diet.
Keeping your body fit is also a part if self care and prevention to ill health. Why not go for a walk? Do a class online? See NHS Move More and Healthy Sandwell (#movemoreSandwell section) for tips on keeping fit.
Socialise and activities
Spend time with family and friends, even if it is a virtual way by video call or phone call.
Why not do a hobby or take up a new one? What about pampering yourself at home? What about Laughter Yoga? For details see leaflet below.