We spend on average a third of our lives asleep. This isn’t particularly comforting when you are going through a period of not being able to sleep and lie awake watching the clock in the early hours of the morning.
The Great British Sleep survey states that 51.3% of us have trouble sleeping. Women are more likely to be affected than men. We are also sleeping on average 2 hours less than we did 50 years ago.
Sleep is essential for good mental and physical health and the link between sleep deprivation and long term health problems like depression, anxiety, infertility, obesity and diabetes has been well recorded.
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m, but you have much more control over the quality of your sleep than you probably realise. Just as feeling good during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.
Top Tips For A Good Night’s Sleep
A bedroom temperature of 18C is what we know to be ideal, but more realistic is simply a little cooler than you. Moving from warm to cool is our natural way to enter a sleep state recreating the everyday process of sun up and down.
Lightweight, microfibre, hypoallergenic, easy wash bedding and bed linen rather than natural filled products. Select three / four easy care bed linen sets so you can make the bed more often, because for many of us it promotes a positive sleep mindset.
3) Sleep position
Sleeping in the foetal position on your non-dominant side (right-handers should sleep on their left and vice versa). This sleeping position protects your vital organs and leaves your strong side free to protect yourself. This is a “sleep secure” mindset that helps us enter the more beneficial deeper sleep stages.
Sleeping on the correct mattress should only require using one shallow pillow to sleep with, if at all.
5) Pre-sleep ritual
Adopt an unrushed pre-sleep process 90 minutes before the targeted sleep time e.g. day / event download; tech shutdown; moving from warm to cool; light to dark; empty bladder and bowel; de-cluttering; meditation; light exercise; stretching; yoga; put your bedroom in blackout… anything that can help you and your brain move from “hyper wake” into a positive sleep mind set.
6) Starting the day
Start the day with an unrushed post sleep process during the first 90 minutes of your day: controlled daylight wake (DWS); empty bladder; hydrate; fuel up; simple domestic mental challenges; some exercise; empty bowel; delayed tech start up.
Avoid rich, fat or sugary food in the evening as it takes longer to digest, keeping your body active and raising body temperature.
Causes of Insomnia
Insomnia is often caused by an underlying anxiety which can be about relationships, financial worries, self-esteem issues and many other anxieties. Each client is different. However, by using hypnotherapy for Insomnia we can work out what is going on and resolve the issues at a subconscious level, leading you back to a natural sleep pattern.
I have treated many people for sleep dysfunction. Some had long-term problems and others suffered from occasional insomniac episodes. Some people fall asleep rapidly and others lie awake for an hour or more before finally dozing off. Those who fall asleep readily, often awake at 3 am and lie awake for hours before finally falling asleep from exhaustion, just before their alarm goes off!
Which of those scenarios do you relate to? Or are you dealing with more than one of these problems?
Regardless of why you have difficulty sleeping, hypnotherapy can solve your insomnia and other sleep problems.
I’ve put together a powerful set of tools to help you to solve your own particular sleep problems. With me you’ll learn to:
Fall asleep faster.
Awaken more refreshed.
Fall back asleep if you wake up in the night.
Power nap at will.
Rapidly erase negative thoughts at bedtime that keep you awake.
Experience deep relaxation that is restorative to your body and mind.
Run your brain more effectively to make sleep a natural occurrence.
Create a sleep promoting environment, at home or on the road.