I see many clients who suffer with insomnia and disturbed sleep. Our quality and quantity of sleep is usually impaired when we have a lot on our mind; Which in itself is a problem because when we have a lot on our minds we need good sleep to help us to process all the thoughts and worries.
Sleep disturbance can appear in many ways:
• Unable to fall asleep, even when tired (mind going 100 mph)
• Unable to stay asleep, waking after a few hours, wide awake and miserable
• Waking up too early, usually before the alarm goes off!
• Difficulty in waking up – groggy, tired and miserable
Short-term, this really is nothing to worry about but when it becomes regular, or long-term that lack of sleep can cause physical and mental problems.
I work with my clients using Solution Focused techniques, helping them to cope better and ultimately improving their sleep patterns and I give all my clients a copy of my CD which is a recording that aids the process and quality of sleep. It also is a training tool that helps to teach the brain how to switch off and relax; a practice that is extremely useful for us all, but which is especially important when I’m working with clients to help them to make the changes that they want to make.
I confess that I too have times when sleep eludes me; if I’ve been especially busy and my “to do” list is too long I can struggle to switch off and I am a prime candidate for being woken in the early hours with my list whirring round my brain. (it really does happen to everyone every now and then). So what do I do?
I listen to someone else’s CD. I have one in my room and on those occasions when I need help to break the thought cycles I pop it on as I settle down. And because I’ve listened to it for so long my brain knows what to do and I fall asleep. Sometimes I will still wake in the early hours but I press play again and the CD does its magic. I have trained my brain to recognise the signs that it needs to switch off and rest. Consequently, I have confidence that what ever life throws at me I will be able to cope!
So if sleep is escaping you please do get in touch but in the mean time you may like to try these tips:
1. Don’t think about sleep
You don’t want “sleep” to be a problem. The brain’s way of dealing with a problem isn’t always helpful. Use distractions; reading or listening to my or someones CD as you settle down to sleep. Turn the clock away from you, so you don’t keep checking the time. Try not to think about what time you’ve got to get up. The more you think about sleep, the less likely you are to fall asleep. During the day, fully expect that you WILL sleep, rather than thinking, “Oh no, I’ll never get to sleep tonight!” – Please see my next blog on thinking sleep for more on the importance of mind over matter
2. Keep your room cool and dark
Our body temperature tends to drop as we fall asleep. If the room is too warm, and that decrease can’t happen, it can confuse your mind into thinking it’s not time to sleep. The same thing can happen if there is too much light in the room. Turn off all phones, screens at least an hour before settling. The white light can trick the brain into thinking that it needs to be awake.
3. Don’t take your worries to bed
Our stresses of the day can appear magnified as we settle down to sleep. This is because there are no other distractions. Plan for the next day.
4.Create a good habit in having a bed time routine
Try to settle and wake at the same time each day. Train your body and mind.
5. Have heavy blankets
Recent research shows that having heavy blankets can help to improve our sleep.
I do hope that this helps. If you are a chronic insomniac, it’s always worth telling your GP, just so any medical conditions can be eliminated.
Life is so much better after a good night’s sleep.
Sweet dreams.
Holly
