Improve your Sleep for a Better Future
by Anthony Wilson, Hypnotherapist
Insomnia has always been a problem for millions worldwide. With the tumultuous pandemic times we are going through at present, insomnia has had an enormous impact on even more of us, with devastating effects on our health, emotions and work efficiency. This has led to many seeking help from the medical profession who may prescribe drugs to improve and prolong the hours we sleep.
However, many sufferers have endeavoured to help themselves by getting into what has been termed good sleep hygiene which can be most effective in improving sleep patterns and re-establishing routines. Please read on for some tips which may help you, particularly when combined with hypnotherapy.
18 Points toward Better Sleep
Avoid daytime naps as they will reduce your need for sleep at night.
Sleep alone in bed to avoid being disturbed.
Avoid caffeine, nicotine and alcohol close to bedtime and don’t eat a large meal near bedtime.
If you must eat late, pasta or porridge are ideal.
Exercise regularly, gradually increasing the length of your favourite exercise but always at least four hours before retiring to bed.
Take a good brand of multivitamin and minerals appropriate to your age.
Get into a routine of same time to bed and arising after sleep.
Wind down before bed with a good book (not too heavy) or a hot bath (not too hot) and a calming drink (not alcohol).
Avoid television to unwind, particularly news programmes or disturbing films. A comedy might be a good choice.
Make sure you have no blue light apparatus or mobiles switched on in the bedroom.
Use the bedroom only for sleep - do not watch television, eat or work there.
If you are very hot, put a water bottle in the fridge to cool you down, as well as your pillow.
If something is buzzing in your mind, write it down ready to deal with in the morning.
Get into a pre-bed routine eg a shower or bath, brush teeth, set alarm for your chosen time to awaken.
Ensure the bedroom is dark, quiet, not too hot or cold. 16 deg C is ideal.
Ensure your bed is well made and comfortable. Consider swapping to 100% cotton bedlinen and perhaps a wool or feather filled duvet.
How long have you had that mattress? If you have been sleeping on it nightly for many years, changing it could be a worthwhile treat your body needs. Go to a reputable supplier and investigate the various levels of firmness available. Most will offer you a trial in your home for a given time until you are satisfied it offers you a sound sleep each night. You are worth it!
Keep positive by listening to recordings of calming music or sounds of your choice as soon as you switch out the light.
Sleep Diary
Consider keeping a diary in which you list each night’s sleep, recording when you get into bed, when you fall asleep and finally awake. Then total the hours you have slept for each week. This will give you the visual results to evaluate your progress and highlight when any problems may arise. The CBT (cognitive behavioural therapy) process used in hypnotherapy will enable you to become positive in your own ability to banish insomnia and so effect change. Just ask me for the standard diary I publish for all my clients.
Eventually you would look for a minimum of seven and a maximum of nine hours and as this goal is achieved so the subconscious responds to the expectation of a good night’s sleep habit. If by chance you are disturbed in the night, you will know it was due to unusual extraneous noises that night and not blame it on insomnia.
As you progress, you will become more alert each day, have improved energy levels, and according to scientists, may prolong your life.
Sleep well!