Tips To Get A Good Night’s Sleep

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Sleep Issues

Can’t get to sleep? Can't stay asleep? Waking too early?

If you are not feeling refreshed and restored when you arise you wont function well during the day.

As much as 1/3 of the population has symptoms of sleep deprivation, it tends to be more common in women and more likely to occur with age.

Those with insomnia typically experience sleepiness, poor concentration, fatigue, decreased performance, muscle aches and often depression. Sleeping problems can often be an effect on the nervous system of too much STRESS AND ANXIETY.

Hypnosis For Sleep

Sleeping is vital. After all, we spend a third of our lives asleep for a good reason. While we sleep, it is the time for our bodies to take stock of the day and clean the body and the mind. All the waste products produced in our bodies during the day are flushed out. This is especially true of your brain. Without sleep, harmful chemicals can begin to build up, which is what leads to all the adverse effects we associate with sleep deprivation.

If you’re struggling to get the sleep you need life gets more challenging. I think it’s fair to say that life is plenty hard enough right now without struggling through the cobwebs that sleep deprivation fills your mind with. So here’s everything you need to know about sleeping, including how much need, how to get more, and what you can try if you’ve already tried everything else.

How Much Sleep Do I Need?

The amount of sleep that a person needs is actually quite an individual thing. Generally, the older you get, the less rest you need. This is because kids’ brains are still developing so they need more sleep for that process. Up until the age of 18, kids need at least 10 hours of sleep a night to be at their best.

For adults, the usual range is 7-9 hours. If you’re not sure how much you need, try adjusting your schedule to see how you feel with different amounts of sleep in this range. If you are regularly getting fewer than 7 hours, you are probably going to be experiencing some of the effects of sleep deprivation. And if you rely on coffee and have just become used to functioning on less sleep, then you might not even realise that you are sleep deprived.

The Consequences Of Poor Sleep

There are many consequences to not getting enough sleep. The main ones are feeling tired during the day, difficulty concentrating, and mood swings. If left for too long sleep deprivation can begin to affect your memory and your decision-making abilities. Because sleep deprivation can be insidious, you might have some of these symptoms and not even realise, not until they get particularly bad.

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Relax mp3

Download my free Relaxation mp3 to help you unwind and relax before going to sleep.

 

Tips For Better Sleep

There are a few basic things you should try if you realise you aren’t getting the sleep that you need. These are all basic sleep hygiene tips that most of us know but don’t always follow.

Before you start looking for drastic solutions, you should check these things first.

 

Make Your Bedroom A Place For Sleep

Keep any distractions out of your bedroom

Your bed should be where you go to sleep, not where you go to look at your phone. If you like to unwind before bed, try to do this somewhere else. So if you read, browse the internet, or watch TV, do that in a different room. That way, when you go to bed, you’re going to sleep.

LED screens reduce the production of melatonin, which helps us get to sleep. Switch off an hour before bed time.

 

Be Comfortable

Ensure you have a comfortable mattress and pillow and make sure you're not too hot or cold in bed. The ideal temperature is between 16 and 18 degrees C.

Use blackout curtains if necessary. Many of us sleep in the glow of lights which will prevent us from producing optimal amounts of melatonin.

Wear earplugs if your partner snores, there are traffic noises or your neighbours wake you up.

Use essential oils on your pillow or in a bath, they can have a powerful effect on the body. Lavender is good for relaxation.

 

Watch What You Drink and Eat Before Bed

Avoid caffeine and alcohol before bedtime. Caffeine is a stimulant and will stop you from falling asleep. Alcohol might help you drop off, but it will disrupt your sleep leaving you tired in the morning.

Avoid sugar and chocolate. They also stimulate your system making it much more difficult to relax.

Eat more seeds, nuts, root and green leafy vegetables, which are high in magnesium.Magnesium has a tranquillising effect, and insomnia has been linked to magnesium deficiency.

Eating foods rich in tryptophan helps the body to produce serotonin, a mood and sleep enhancer.  These include turkey, eggs, cheese, salmon, nuts and seeds.

 

Relax

Try to unwind before you go to bed. This can mean doing something relaxing that you enjoy. It doesn’t really matter what it is. It should just be something that helps you to feel less stressed and let go of the cares of the day.

You could try listening to calming music, or to pre-prepared relaxation or hypnosis tapes.

Have a relaxing bath or shower about an hour before bed and add lavender oil to help you relax.

 

Exercise In Moderation

Being active can help you to fall asleep more quickly, especially if you can get active outside in the fresh air. Don’t overdo it though; the aim is not to reach exhaustion.

Try to allow at least 3 hours inbetween high impact exercise, except sex, and bed.

Try some yoga or pilates which help to reduce stress and anxiety.

 

Other Tips

Wiggle your toes for as long as it takes to make you feel sleepy.

Hold the tip of the tongue towards the roof of the mouth, without actually touching it. Leave it there for as long as you need to stop the internal chatter.

Instead of thinking ‘I have to get to sleep NOW’, keep your eyes open and try to make yourself stay awake.

Go to bed earlier but only go when you’re sleepy. If at any time you are in bed for more than 30 minutes without feeling you are about to fall asleep, get up and do something really boring. Don’t do anything you might take as a reward for not sleeping. Only return to bed once you feel sleepy again, making a clear association between bed and sleep.

sleep tips

Hypnosis For Sleep

If you’ve tried all of the basic steps to improve your sleep and are still not getting the rest you need, then you might want to consider taking some extra steps. Sleep hypnosis is a safe and easy option. If it works for you, it can be lifechanging. Just imagine no longer spending your nights tossing and turning.

Is Sleep Hypnosis Effective?

STUDIES have shown that sleep hypnosis can not only help you to sleep for longer it can also improve the quality of your sleep. This is important because to get all of the benefits of sleep; you need to reach REM or SWS (deep) sleep stages. It’s in these stages that you get the most restorative effects of sleep. Hypnosis has been shown to be effective at helping people reach these stages of sleep.

That said there is a small group of people for whom hypnosis is ineffective. In these cases, you may only get results if you combine sleep hypnosis with other sleep remedies. Either way, sleep hypnosis is an entirely natural and safe option for anyone struggling with sleep. Which is not something you can say about all sleep remedies.

If you’ve tried everything else and are feeling at a loss, then I’m here to help. Together we can work through any issues that might be blocking you from sleeping.

Contact me today, and we can get started on getting you the sleep you need to feel your best self.

I look forward to hearing from you.

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