We all need to sleep. When we sleep well, our body heals, repairs and recharges.
Sleep problems are all too common, even more so now at this uncertain time in our lives. We are spending more time indoors and less time outside and socialising. Fear and Anxiety affects our sleep and the more we associate negative thoughts about sleep, it can become a vicious circle in not getting enough sleep or disturbed sleep.
Lack of sleep, disturbed sleep and other sleep problems affect your mood, concentration and health.
The clocks going forwards in the Spring or backwards an hour in the winter can affect people's sleep rhythms. Some of my clients have found keeping a sleep diary for a two week period after these times to monitor their sleep patterns is helpful.
There are practical things you can do to help improve your sleep:
- Go to bed at the same time each night and get up at the same time each morning. This helps reset your body clock.
- Ensure your room is dark enough to promote sleep. The Pineal gland in the brain needs darkness to aid sleep.
- Make sure you have a comfortable mattress and pillow to sleep on.
- Ventilation helps air the room, so you may wish to sleep with a window open a little
- Do not watch TV or other electronic devices for at least one hour before bed. Electronic devices stimulate brain wave activity rather than quietening it down before bed.
- Reading in bed can help you to fall asleep.
- Having a warm bath before bed can help relax tired muscles.
- Cut out caffeine after 4pm each day. The stimulating effect of caffeine can stay in our bodies for up to 14 hours.
- Drinking herbal tea before bed can also help you relax.
- Unwanted thoughts: have a journal or notepad beside your bed to write down your thoughts then you can deal with them at an appropriate time.
- Reduce or cut out alcohol intake.
- Creating a healthy bedtime routine teaches your brain to associate this routine with sleep time.
- These suggestions in addition to hypnotherapy can really help you to sleep better, longer and promote a good quality night sleep. Hypnotherapy can be very effective in helping you get and maintain a good sleep pattern.
- A hypnotherapist's sessions will typically include exploring your bedtime routine and unhelpful triggers, helping you to implement practical changes if required and to give you relaxing suggestions tailored specifically for you.
If you suffer from insomnia, disturbed sleep and/or a busy mind at night preventing you getting off to sleep or staying asleep, Hypnotherapy techniques can be really helpful in re-programming your mind to a healthier sleep pattern and cycle. Hypnotherapy aids relaxation and helps wind down your mind at night, allowing the body and mind to drift into sleep.
Please contact me if you would like more information on how I could help you improve your sleep. You can search for a qualified hypnotherapist on the Hypnotherapy Directory website. Many therapists are now offering online and telephone support.