Struggling to Sleep During Lockdown? Here Are Some Reasons.

Have you been struggling with falling asleep during the self-isolation period? Here are some of the main reasons and tips on how to fix them.


Your circadian rhythm is commonly referred to as the internal body clock. This important biological mechanism tells you when to go to sleep and when to wake up, typically governed by light.
It's possible that your body clock has been interrupted significantly during the last 7 weeks. Usually we have our routine of waking up, going to work/school, eating at regular times and going to bed fairly early. Nowadays, most of us do not have the luxury of such routine and all our days are rolled into one. This means you may find it harder to wake up as early as you used to, which then impacts the time you feel sleepy at night.

- Set an alarm - If your body clock is out of sync (for example - you're now waking up at 11am rather than the usual 7am) then the only real fix for this is to set an alarm for an appropriate time and wake up, no matter how comfortable your bed is. It's important to keep the routine going.

- Diet - Avoid large meals before going to bed! Furthermore, you should avoid caffeine anytime after midday as it is a stimulant. You should also aim to eat at the same time everyday.

- Technology - Particularly using your devices late at night. This technology emits blue light, which blocks melatonin (responsible for making you feel tired). Put down the device before you intend on going to bed. Make sure all the lights are off because like the blue light, regular light blocks melatonin production and ensures you feel awake.

- Being in bed all day- There is a behavioural background to this. If you are laying in bed all day and maybe playing on your phone in the process, your body may associate the bed with being awake and you may struggle to fall asleep.

- Naps - Taking a nap may seem like a good idea since there is nothing else to do, right? Think again! If you nap for too long, it will interrupt your circadian rhythm and you'll feel tired later than usual. Fight the urge to take a nap.

- Stress & anxiety - I have covered these extensively in my previous blog posts.

Managing Anxiety Throughout the Lockdown

We are now into our 6th week of 'self-isolation' due to COVID-19. In the previous blog, I gave some tips on how to maintain optimal mental health during this period. Today, I will focus specifically on anxiety.

What is Anxiety?

The NHS definition of anxiety is "a feeling of unease, such as worry or fear, that can be mild or severe."

We would have all felt some form of anxiety at stages in our lives with examples such as exam stress or university/job interviews. During these times, feeling anxious is quite normal and is our body's natural response to stressful situations.

Anxiety also features as one of the main symptoms for several conditions, including phobias and PTSD.

Symptoms of Anxiety

There are a number of symptoms associated with anxiety. Imagine you are exposed to your phobia. How would you feel?
For example - I have a fear of spiders. I am relaxing at home, and I see that there's a spider in my bedroom. What would my body's natural reaction be? I'm sure some of you may have been in this situation before.

Here are some of the things that may occur:

• increased heart rate
• rapid breathing
• restlessness
• trouble concentrating
• difficulty falling asleep

Anxiety and COVID-19

It is not uncommon for people to experience the above symptoms due to their thoughts. The main cause being stress, but we tend to call the causes 'triggers'. People have different 'triggers' that set off their anxiety. One of the main causes is negative thinking about past/present events, which if left untreated by the individual, can spiral out of control. This is why it is important to gain control of your mind by doing simple tasks (you can see those in the last section).

With all of us being forced to stay at home during the pandemic, it could lead to some symptoms of anxiety. The feeling of the unknown. Maybe watching too much media coverage about the situation and wondering when we will be allowed to visit our friends and family. Eventually, all of these things could lead to increased negative thoughts and anxiety.
However, we must begin to understand that these measures of self-isolation and social distancing are temporary. There will be a time when we can have our lives back. There will be a time when we can hang out with our friends. There will be a time when we can embrace our family members. There will be a time when we can go back to normality. That time is not now. Our actions of social distancing will help protect our loved ones who could be at a higher risk of dying.

I think this quote below from Jenni Young sums up our current situation:

Managing Anxiety During Self-Isolation

So, what can you do to manage your anxiety levels during this self-isolation period?
- Change your way of thinking. Stop telling yourself "Damn, I hate being stuck inside". Instead of this, focus on telling yourself "I finally have time to focus on myself".
- Stop obsessing over the media hype regarding COVID-19. Boring news does not sell newspapers - sensationalism does.
- Follow my tips from the previous blog post (maintaining optimal mental health).
- Find a new activity to focus your mind. It could be something as simple as cleaning the home or reading a book.

- If you start feeling that you are losing control of your anxiety - TAKE CONTROL! How? Stop what you are doing and control your breathing. Breathe in (count to 3) & breathe out (count to 3).
- Be kind to yourself. You are not weak!

Finally, my most important tip is to talk to someone. Realize that there is no need to suffer in silence. A problem shared is a problem halved. That person could be a family member, friend or teacher. Never underestimate the power of talking and sharing your problems with a trusted person.

"It will not last forever and better days are on the way."

Looking After Your Mental Health During COVID-19 Isolation

Here we are, in unprecedented times, being forced to stay at home due to a pandemic. It's essential to look after your mental health during these times, especially if like me, you are living alone.

Below are my top tips for maintaining optimal mental health during these times.

1. PUT THE PHONE AWAY!
Even for just a couple of hours! Avoid aimlessly scrolling through your social media. Don't try to find your daily pleasures of following the latest trends on Instagram/Tiktok/Facebook etc. Whilst devices are great if you are alone for keeping in touch with friends and family, find some time where you can put the phone away and enjoy some 'me' time.

Below you can see my screen time during the first week of self-isolation. Clearly I was using my phone too much. This week, I will be aiming to cut the screen time in half. These statistics are readily available on your phones.



2. Exercise
Aim for 30 minutes per day. There are a range of resources online. My favourite is Joe Wicks' PE workout, which is great for all abilities. You will feel a lot better after it, trust me!

3. Learn a new skill

Find some time to practice an old skill or learn a new skill. This could be anything from learning a new language, playing a musical instrument or learning some magic tricks. I've recently started to learn how to read and write Thai. 

4. Self-Care
Don't be tempted to sleep all day as this will disrupt your circadian rhythm (psychology students will know!) and can have a damaging impact on your mental and physical well-being. Be sure to maintain a healthy and balanced diet, ensuring that you are not ordering KFC, McDonald's or other fast food establishments every day. Eat enough fruit and vegetables and drink plenty of water each day to stay hydrated. Furthermore, it might be a good idea to find some time to get out in the sun. I don't mean by going outside and mixing with the crowds that are not practising social distancing, but if you have a balcony or a garden, allow your body to soak up the rays from the sun to stimulate vitamin D production. Also, you can get some vitamin D from foods such as tuna and salmon. Dr John Campbell explains the link between vitamin D and immunity below in his video.

5. Check up on your family and friends

Whilst I said it is important to put your phone away in #1, it's also important to maintain contact with friends and family, particularly your elderly relatives or people who live alone. Whether that consists of a few short messages or a particularly lengthy phone call, I can tell you from my own view that both are appreciated.

6. Meditation

Meditation is a fantastic way to calm your body if you feel anxious during these times. There are a range of resources available on the internet (or on your phone via the Calm app) which will help make you feel relaxed and ready to take on the day ahead.

Academic Posters

Below are the academic posters that my students created. This is their first experience of the research process, so I am extremely proud of their ability with limited guidance.

Being Lucky - The Self-Fulfilling Prophecy

Today was the first day back for my Y13 Psychology students. I didn't want to overload them on their first day back, so we discussed the layout of the forthcoming year. One of the modules that they will study is criminology. We had a little discussion about it's definition and the work of criminal psychologists.

As part of the Edexcel syllabus, they must study about 'explanations of crime'. One of the explanations focuses on the self-fulfilling prophecy. This is a very interesting psychological phenomenon that occurs in everyday life. Instead of focusing on crime, we focused on the general idea of it and being lucky.
3/4 students believed in luck, whereas the remaining student believed in things happening due to their own independent efforts. I tried to suggest to the students that whilst it's OK to feel lucky, you are in control of your future (unless it is to do with winning the lottery - that we cannot control!!)

So... What is the self-fulfilling prophecy? 

"A self-fulfilling prophecy is a belief that comes true because we are acting as if it is already true".

Another definition is - "a prediction that directly or indirectly causes itself to become true, by the very terms of the prophecy itself, due to positive feedback between belief and behaviour." (Good Therapy, 2015)

There are several examples of using this in everyday life. One example I always use with the students relates to exam grades. If you study hard at home rather than playing video games - it's no surprise that you will score high grades. The same can be said for poor grades - poor attainment and attendance.

Another example would be in relationships. If a lady starts dating a man and believes that he is not 'marriage material', then she will take the relationship less seriously and try to limit the amount she invests in the relationship. Because of this lack of investment, the man may feel that she is distant and he probably won't stick around long.

Now on this concept of being lucky. 

If you have a good relationship with your partner - are you lucky?

If you score all A*s in your GCSE's - are you luck?

If you get that new job - are you lucky?

One could argue yes. However, for me, I will keep telling my students that if you believe, then you will achieve. Hard work and determination are the key ingredients that we all need for this forthcoming academic year to reach our goals. It's time to ensure all of our students develop this 'growth mindset' which drives motivation and achievement. Here is a link to Carol Dweck's synthesis of growth v fixed mindset.

Over the coming weeks, I will start to relate this to criminology for my students. Stay tuned!

Welcome Back!

Well... Where has the summer gone?

Tomorrow (16th August) marks the first day back at school for our students. A new year, a new beginning and a fresh start.

Over the coming weeks, I will be posting links to my student's blog posts. The blogs will be from those studying Psychology in Y12 & Y13. I hope you will follow us on our A-Level journey.

You can find links to my Y13 student's blogs via this link.

Wishing staff and students a prosperous and enjoyable academic year.

What Makes a Teacher Really Happy?