Updated: Oct 7, 2021
Many people come to see me with sleep problems . We know that people who do not sleep enough, have broken sleep or can’t get to sleep are more likely to deterioration in their mental health and physical well-being. Solution Focused Hypnotherapy can help with insomnia, Snoring, Sleep walking, Sleep Apnea, Restless Legs and many other sleep associated issues. If you are struggling with sleep in any way please contact me. I may be able to help and I would be happy to discuss how we can work together for better sleep for you!
Tips for improving Sleep. https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
Sleep at regular times
First of all, keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.
Most adults need between 6 and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.
It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.
Make sure you wind down
Winding down is a critical stage in preparing for bed. There are lots of ways to relax:
a warm bath (not hot) will help your body reach a temperature that's ideal for rest
writing "to do" lists for the next day can organise your thoughts and clear your mind of any distractions
relaxation exercises, such as light yoga stretches, help to relax the muscles. Do not exercise vigorously, as it will have the opposite effect
relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you
reading a book or listening to the radio relaxes the mind by distracting it
there are a number of apps designed to help with sleep. See the NHS Apps Library
avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep
Make your bedroom sleep-friendly
Your bedroom should be a relaxing environment. Experts claim there's a strong association in people's minds between sleep and the bedroom.
However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.
Keep your bedroom just for sleep and intimate moments.
Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.
Fit some thick curtains if you do not have any. If you're disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.
Keep a sleep diary
It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.
If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.
A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.