Over the years I have helped hundreds of clients improve the quality of their sleep, and there are several common themes that crop up time and time again.
Here are the top three factors that have contributed to those clients getting a good night’s sleep:
1. Avoid letting everyday pressures impact on how much sleep you get
It may be that there a number of difficult issues that you are coping with at the moment, and you are worrying about them constantly. Going to bed with a head full of worries or loose ends will make sleep more elusive. Either you will have difficulty getting to sleep, or you may ping awake at 3am, with your head ruminating over all these issues.
Talking therapy, such as hypnotherapy can, of course, help you cope better with life generally, so you gradually find yourself worrying less, which means you stand a better chance of drifting off nicely.
But there are things you can do to help yourself, using a calming CD, having an aromatherapy bath, or employing distraction tactics to calm an over-busy mind can all help.
2. Allow yourself sufficient time to get a good 7 or 8 hours’ sleep
All of the research into the detrimental effects of lack of sleep, suggest that most of us need 7 to 8 hours’ sleep a night.
I have had a number of clients who lead extremely busy lives, filling every moment with work, exercise or social activities such that either they are ‘wired’ when they go to bed, or they simply don’t allow enough time to get those 7 to 8 hours.
So, arrange to have good couple of hours of down time before setting off to bed. That means avoiding anything too stimulating, such as reading emails, watching the news or an exhilarating film, or getting wound up by social media posts.
3. Maintain a healthy sleep routine
Some clients report that they can sleep easily during the day or evening, but that sleep eludes them when they go to bed.
With the exception of a 20-30 minute power nap, it seems that any sleep that you have during the day impacts on the amount that you can sleep at night.
So, even though it’s difficult to avoid those urges to sleep during the day, staying awake until it’s time for bed should reap rewards.