Tips for a good night’s sleep
Sleep hygiene has become a phrase of the moment as more and more studies illustrate the value of good quality, consistent sleep. But many people recognise that during times of stress or anxiety their sleep can be badly affected and this can result in a negative cycle. So how can you help yourself?
The importance of sleep
Most people can recognise how they feel better after a good night’s sleep. This has been found to increase creativity, promote learning and improve mood. It boosts your immune system and helps people reach peak performance in sport. When you are sleep deprived you have more cortisol (the stress hormone) in your body and it can have a significant effect on other aspects of your health. There is also a key relationship between sleep and weight gain.
Now the science has proved the importance of sleep it can lead to people worrying about the amount or quality of sleep they actually get. They can worry not just about how they will perform the next day at work or with tasks they have to do but about their long term health. This puts on an additional layer of pressure.
Tips for better sleep
Sleep hygiene refers to the good habits you can develop around bedtime and sleep to maximise your chances of getting enough sleep. While these are general rules everyone is different and you can experiment to find out what is best for you.
Sticking to a schedule of going to bed and getting up at the same time every day, even on weekends.
Avoiding caffeine after lunch and reducing alcohol.
Check any medication that you’re on to see if it can have an impact on sleep (and finding out from your pharmacist if you can change this if so.)
Keeping your bedroom as dark as possible. It is better if the temperature is lower rather than warmer.
Reduce screen time in the evenings and try not to take your phone into the bedroom (or avoid looking at it in bed.)
Get some daylight in the early morning….a short walk or even having your coffee in the garden first thing is ideal. This helps set up your body clock.
Develop a wind down routine to help you before bed time. This could include having a bath, writing down your to- do list for the next day, locking up the house or reading a book. There’s a reason many parents have a bedtime routine for their children….it helps them relax and get in the right frame of mind and it can work for you too.
Work on your stress and anxiety levels (see my previous blog about building your toolkit.)
How hypnotherapy can support you
Many clients often tell me their sleep improves after a few sessions. I encourage clients to listen to my relaxation track before bed to help them relax. You can listen to this through my website.
The hypnotherapy also supports clients in reducing their overall levels of stress which often naturally improves their sleep. If you would like to find out more please get in touch.