11/14/2023 0 Comments All these sleepless nights online freePolish director Michal Marczak ( F*ck for Forest) has assembled a brilliantly photographed and masterfully edited collection of anecdotes about a young man’s post-university coming of age. We ask only that you attribute Expat Nest and include the following: Expat Nest (is a professional online counselling service for expats.( The 2016 Sundance Film Festival is in full swing and we have boots on the ground as well as eyes on screener links for the whole festival! Stay tuned to Hammer to Nail as reviews start rolling in…) If you are at this point in your life, please don’t hesitate to contact us.ĭid you like this article? If so, share it with at least one person who wants to know how to sleep better…And do subscribe to my TOP EXPAT TIPS!įEEL FREE TO USE THIS ARTICLE IN YOUR BLOG OR NEWSLETTER. If you are still struggling to sleep well after trying these suggestions, then perhaps some counselling may help you deal with your worries and be more relaxed so as to enjoy a deep and restful sleep. What is the ONE thing you will start doing from today? Which of these pointers is the most useful for you? Repeat and finish the sentence: “As of today, I am going to…” It is important to take that first step. Decide on ONE thing that you will start doing from today to improve your sleep. Images commonly used are a burning candle, a favourite vacation scene, clouds, waterfalls, and floating on or sinking into a mattress.Ĩ. Select an image to focus on while falling asleep. A temperature of 37–38☌ is recommended to relax both body and mind.ħ. Take a warm bath one to two hours before bedtime. If you really can’t resist a nap, then restrict it to a maximum of one hour, at the same time each day.Ħ. Some people are able to take naps and feel rejuvenated for others a nap can sabotage the sleep-wake cycle. Naps don’t necessarily replace the quality of sleep you get from a full night’s sleep cycle. A bed is for sleeping: don’t eat, work, watch television, read or carry out an argument in bed.ĥ. Tell yourself that it is time for rest so that you can start the new day feeling fresh.Ĥ. Develop rituals that signal the end of the day for example: “I will turn off my computer by 7 pm” “I won’t look at emails after 9 pm” or “I will put the kids to bed and treat myself to a hot cup of calming herbal tea before heading to bed”. I understand this is not always easy to do – your body may suffer from jet lag and need to adjust to a new time zone you may not live in your own house yet or your house may still be full of boxes – but the sooner you can get back to “normal” life, the better you’ll feel and the easier it’ll be to reestablish good sleep patterns.ģ. If you are in a transitional phase before or after relocation, try to get into a normal routine as soon as possible. Going to sleep and waking up at the same time daily helps stabilize your internal clock.Ģ. Establish a regular bedtime and be disciplined about it (yes, weekends included!). Here are some pointers to help you sleep better (I know how much you want to!):ġ. Fortunately there are some small steps you can take to try break the cycle. And when you’re sleep deprived, it’s difficult to really enjoy your expatriate experience. Of course, lack of sleep only makes those stressors all the more challenging to deal with. Expats tend to face additional stressors that can lead to sleepless nights, like: relocating, being new to a city, moving house regularly, feeling homesick, dwelling on questions like “should I stay or should I go?”, feeling the instability of being in transition… you name it! People suffer from disturbed sleep for different reasons, including medical problems (like hyperthyroidism or migraines), emotional distress (such as depression or anxiety), changes in lifestyle (having a baby or any other changes that may influence daily patterns), and general life stressors. “I can’t sleep.” “I don’t sleep through the night.” “I lie awake for hours each night before I fall asleep.”
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