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 the effect on the nervous system of too much stress and anxiety.
What can we do to support our minds for a good night’s sleep?
- Turn off LED screens. They reduce the production of melatonin, which helps us get to sleep. Switch off an hour before bed time.
- Don’t watch TV, go on your computer or listen to loud music in bed as this may stimulate you. Instead try listening to calming music, or to pre-prepared relaxation or hypnosis tapes.
- Avoid stimulants late at night, this includes alcohol, sugar, chocolate, tea and coffee. They stimulate your system making it much more difficult to relax.
- Try to allow at least 3 hours inbetween high impact exercise, except sex!, and bed. Or try some yoga or pilates which help to reduce stress and anxiety.
- Have a relaxing bath or shower about an hour before bed and add lavender oil to help you relax.
- 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, 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.
- 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.
- 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.
I also recommend you download my free relaxation mp3 and listen to it in bed before going to sleep, ideally with headphones.
If you have tried some of these tips and you still cant sleep, perhaps its time to try Sleep Hypnosis. Together we can start to address any issues which maybe contributing to your sleeping issues and maybe preventing you from having the good nights sleep we all need.
If your ready to address your sleep issues please contact me to find out how Sleep Hypnosis could start to improve your life.
I look forward to hearing from you.