Insomnia
For most of us bedtime is a lovely time when we snuggle up in the cold nights either alone or with a loved one and drift off into a very pleasant sleep. But it’s not like that for everyone. In the UK it is estimated that over 35% of the population have some form of insomnia and are unable to get a regular good nights sleep. If you are one of these people, what can you do to help yourself?
Here are my Tips…………….
Make your bedroom a room you enjoy being in, with soft lighting, plumped up pillows and throws.
Ensure your room is warm but not too hot, keeping it clean and tidy so you create a calm, relaxing environment for yourself
Make the room as quiet as possible if you regularly get disturbed by outside noises; consider moving your sleep area to another part of the house.
Switch off TV’s or PC’s at least 30 minutes before going to bed as they act as mental stimulants.
Get a bedtime routine so your body recognises the wind down time i.e. switch the lights off, check the doors are locked, put the cat out, bathroom routine.
If you like to read before bed make sure it is something non thought provoking. Thrillers and crime novels are a no, no.
21 Day Routine
For the first 3 weeks, (doing something for 21 days instils a routine into your sub-conscious and you will start to do it automatically, without thinking about it) try and go to bed at the same time and get up at the same time, even on days off or if you feel that you need a lay in; this will help your body clock to go into auto pilot.
Keep a pad and pen by your bed; if you wake in the night worrying about something you need to remember, write it down, you will then be able to go back to sleep knowing it won’t be forgotten.
If you wake in the night, allow yourself 20 minutes to go back to sleep, if you can’t…… GET UP! Make yourself a non caffeine based drink if you fancy one and sit yourself upright in a chair; make sure you are wrapped up nice and warm and the lighting is dimmed. If you have something on your mind write everything down until you can think of no more. If you need to make a decision that is bothering you write out a pros and cons list and check it again in the morning.
If you just can’t sleep, read a non stimulating book or magazine until you start to feel tired again and then go back to bed.
If you can’t get to sleep repeat the above.
If none of this works, get yourself down to your friendly GP for a check up; just to be on the safe side.
That’s all folks! Until next time.
As a trained clinical hypnotherapist and BWRT practitioner I see clients who have sleeping problems including insomnia. If you suffer from insomnia and are seeking complementary help why not contact me for a Free Consultation today?
Please leave me a comment if you have tried any techniques to conquer your insomnia or wish to comment on my article.
