Hello to you,
Welcome to the second part of this four part video series with Amanda Hanna from SomaPsych.
You can watch Part 1 here. In the first video we discussed techniques to use in the margins of our day to regulate our nervous systems and feel rested
This time we focus on sleep, which can be so elusive to neurodivergent people in times of hormonal flux.
Let’s face it, sleep can be hard for us throughout our lifespan. As children, we may have formed negative associations with sleep depending on how gently - or not - our own times of sleeplessness were managed. This can impact us as we age.
I know I can’t be the only midlife neurodivergent parent having to co-sleep with a child to give the whole family a better chance of refreshing sleep. This comes at a cost to me though, as flailing limbs of pre-teens does nothing to help with night sweats and hormonal insomnia…
Resting during the daytime can be a challenge for us too, as high anxiety coupled with executive dysfunction can make everyday tasks take ten times longer - if we can do them at all.
Writing “Take a nap” on our to-do lists rarely leads to action (or inaction in the case of napping?).
But don't despair! Amanda is back with more neuro-affirming gems to help us learn to soothe our nervous systems, increasing our chance of improving our sleep overnight rest opportunities (sometimes calling it “sleep” just adds too much pressure).
In Part 2, Amanda encourages us to ask ourselves:
“Are there restful things I could do in the moments when sleep is not happening?”
So many helpful techniques offered, and I would love to know which, if any, you find most effective. Please let us know in the poll, and feel free to expand in the comments.
Let’s collectively workshop sleep for everyone’s benefit!
As always, the transcript and closed captions are available to ensure the video content is as accessible to you as possible. If you prefer audio only content, you can listen to our chat as a podcast episode. 🎧
Zoom AI has provided the following summary of the conversation:
Summary
Sleep and Anxiety Management Strategies
Sam and Amanda discussed strategies to manage anxiety and improve sleep, particularly for neurodivergent individuals and those experiencing hormonal shifts like perimenopause. Amanda emphasised the importance of reducing cortisol levels to allow melatonin to work effectively for sleep. She suggested techniques such as journaling, soothing activities, and setting restful associations through lighting cues. Sam shared personal experiences with sleep disruptions, including urinary incontinence and mast cell activation syndrome, and highlighted the importance of understanding body signals to manage waking up at night.
Open Monitoring and Brain Rest
Amanda discussed the concept of open monitoring, which involves allowing the brain to daydream and wander, particularly during moments of low external stimuli. She explained how the hippocampus, often compared to a librarian, processes and files away memories when the brain is not actively engaged. Amanda emphasised the importance of giving the hippocampus time to clean up and organize memories, contrasting this with the constant demand for productivity and attention in modern society. Sam acknowledged her difficulty in allowing for such moments of mental rest.
Short Meditation Practices Discussion
Amanda and Sam discussed incorporating short meditation practices into daily routines, such as 30-second mindfulness moments and a figure-8 eye movement exercise for sensory stimulation. Amanda explained that these techniques can help reduce stress and improve sleep, while Sam expressed interest in trying the eye exercise that night.
I hope you enjoyed the second part of this mini series. We are already halfway through.
I can’t wait to share the next two instalments with you!
Cheers,
The Autistic Perimenopause: A Temporary Regression takes extra effort to write and curate whilst recovering from major surgery. Show your support by beco ming a paid subscriber, so you can glow inside knowing that you are a patron of neuro-legendary menopause advocacy! 🌟
