How to Sleep Better : Simple Tips for a Good Night’s Sleep
Sleep plays an important role in physical and mental health. It is involved in healing, improves learning, and helps us to function at our best during the day. Lack of sleep can affect our daytime functioning, hormonal balance, appetite, and impair our immune system.
There are two kinds of sleep: REM (rapid eye movement) and SWS (slow wave sleep). In REM sleep, it is believed that we re-run the events of our day, processing negative thoughts and memories. It is also associated with learning new information and maintaining healthy function of the brain. In SWS, the immune system is boosted and physical healing and growth take part in the body.
According to the Human Givens Institute, ‘…for millions more people the body’s need to have an appropriate amount of quality sleep is frequently compromised to meet their perceived need to have more ‘awake’ time. If they knew the likely price, they would give an adequate night’s sleep a much higher priority.’ The good news is that sleeping well is a habit, and small changes can make a big impact.
Below is a list of top tips for a good night’s sleep
Tips for a good night’s sleep
- Try not to drink caffeine after 4 o’clock
- Don’t go to bed hungry.
- If you are actively trying to improve your sleep, then avoid alcohol as it interferes with sleep.
- Physical exercise, such as a brisk walk, in the late afternoon can help to make your body tired and help you to sleep.
- Having a regular bedtime routine teaches your body when it’s time to go to sleep.
- Have a soothing drink like camomile tea or a milky drink
- Go to bed at same time each night
- Listen to a hypnosis or meditation track before bed
- Enjoy a relaxing breathing or muscle relaxation exercise – I recommend this one to my clients
- Put all your thoughts and concerns into a jar – I like using this easy technique – it is a wonderful tool to help you relax before sleep.
- Make your bedroom a relaxing pleasant place to be – minimise screens – if any at all. Our bed, bedroom needs to be associated with sleep and relaxation. Think ‘spa’ not ‘office’.
- Wind down 45 minutes before bedtime.
Sleep is essential to the maintenance of physical and psychological health. A healthy mind delivers a great performance – and that starts with a good night’s sleep. Hypnotherapy has been used effectively to help improve sleep and manage insomnia. Learning relaxation and stress reduction techniques can help your state of mind and improve your ability to relax and enjoy life, being able to manage anxiety and fear. If anxiety is the source of your insomnia or broken sleep, then overcoming these issues may then help to improve your sleeping pattern.
Annette Sloly is a Registered Clinical Hypnotherapist based in Clifton Bristol. Over the years, she has helped people vastly improve their quality of life and mental and physical well-being. From professionals suffering insomnia, stress and anxiety; to world-class actors and musicians looking to improve their performance. For more information get in touch to find out how Hypnotherapy could help you today.