We all need to sleep. When we sleep well, our body heals, repairs and recharges. Lack of sleep, disturbed sleep and other sleep problems affect your mood, concentration and health.
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 the 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 hypnosis can really help you to sleep better, longer and promote a good quality night sleep. Hypnosis can be very effective in helping you get and maintain a good sleep pattern. My sleep sessions include exploring your bed time routine and unhelpful triggers, helping you to implement practical changes if required and to give you relaxing suggestions tailored specifically for you on a CD / download for you to listen to at bed time. Please contact me for more information on how I could help you improve your sleep.
How much sleep do you really need?
The National Sleep Foundation have a recommended hours of sleep guideline which you can read here.
Online therapy support offered via ZOOM or FaceTime. Clinics held in Hawkhurst and Tonbridge, Kent. Telephone sessions also available.