Do you need help with sleep now?
When it comes down to sleep problems there are three areas that need to be addressed if you want to learn how to get a better night’s sleep.
- CHANGE YOUR MINDSET
You need to learn to relax your mind and stop worrying about sleep. The more you obsess about sleeping or not sleeping the more difficult it will be to sleep. Accept where you are and how you feel and focus on relaxing instead. Think of what you want instead of what you fear or don’t want. Expect the best and accept the rest.
- LEARN HOW TO RELAX YOUR BODY
If your body is relaxed, your mind will soon follow. You need to give your body the message it is time to wind down. Avoid activities that stimulate your body before sleep and train yourself in self hypnosis or meditation or use hypnotic tapes to relax .Get enough exercise during the day so that you are tired when you go to sleep.
- KEEP HEALTHY SLEEPING HABITS
Condition yourself to follow routines that help you sleep. In detail here’s
A few tips to help you sleep better tonight:
- Do not drink alcohol before going to sleep
Alcohol might seem like a good idea before sleep because it makes you feel relaxed. However although you may fall asleep faster you will also be more likely to wake up when the alcohol leaves your body and your sleep quality will also be poorer because alcohol increases the amount of REM sleep you get to the detriment of deep sleep.
- Do not use your bed for anything except sleep and sex
Mental associations are vital to how well you sleep. If you work on your bed or you watch TV on it your mind will not associate it with sleep and therefore will not automatically relax when you are in it!
- Dim your lights before sleep – and expose yourself to bright light in the morning
Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it’s dark consider buying a light-box (they simulate daylight)
- Avoid Stimulants before sleep
Do not smoke, exercise heavily, drink caffeinated drinks or take sugary sweets before bed.
- Get Regular Exercise
If you exercise during the day your muscles will relax and they will remain so when you sleep so you are less likely to move a lot in bed. Also exercise is a good way to release anxiety and stress, and it also helps ease depression. You don’t need to go to a gym to exercise. Walk everywhere and you will already feel the benefits.
- Create a Relaxing Atmosphere
What relaxes you? Candles? Incense? Soothing Music? A Bath? A good fiction book? Luxurious bedsheets? A nice pillow and cosy cushions? A comfortable bed? Beautiful curtains? Consider coloring your room a nice relaxing soft blue or purple, or whatever you find relaxing. Use lavender oil or amethyst crystals , candles and whatever else makes you feel relaxed. Switch the phone off, shut the computer down and enjoy the calmness for its own sake.
- Listen to a relaxation tape
There are lots of relaxation tapes available over the internet. If you are looking for relaxing Music, positive affirmations, hypnotherapy for relaxation, to reduce stress and anxiety and improve sleep and self esteem you will find an excellent one here:
Relaxation Music, Sleep Music, Relaxing Music for Stress Relief
If you feel none of these works for you it doesn’t mean hypnosis is not for you. It just means you need a more personalized approach. Call me on 075 4424 7800 and not only I will address your specific issues when it comes to sleep but I will also record a personalized tape for you tailored to your personal needs and requirements.