MCR Hypnotherapy -
NLP HYPNOTHERAPY EFT IN MANCHESTER
“From Imagination To Reality......”
Tel: 07532 110457 mairead@mcrhypnotherapy.com
Some Simple Sleep solutions -
Some suggestions to assist in a setting up a regular sleep pattern to create a positive sleep habit. Some of these will be more relevant to you and some less depending on the underlying cause of your insomnia.
- You must in the short term ban anything other than sleep from the bedroom (even sex!)
in order to re-
associate sleep with bed. The mind will associate bed with sleep and this will encourage a good bed time habit. Once a good habit is formed, then the client can introduce other pursuits into the bed! - Ensure you have the right environment for sleep – make sure your mattress, pillows etc assist in a good night sleep. Ensure that your room is at an optimum temperature – if the room is too hot or too cold this will interfere with sleep.
- Keep your room dark during sleep hours. Your body clock could be disrupted with early morning light/street lights so use black out blinds or curtains to keep the room dark.
- Ensure that you have a regular bed time – this creates a good habit. Also your unconscious
mind will associate a certain time with bed and it will prepare your mind and body
for sleep before bedtime -
it will be literally be ‘winding down - Build up a relaxing and comforting night time routine. Your body needs to prepare for sleep and wind down – so too much stimulation can keep you awake. Do something relaxing such as having a warm bath, reading, yoga, meditation and ensure you keep to this routine.
- Take up some form of daily exercise -
this is good to release stress and toxins from the body which interfere with healthy sleep. (However refrain from strenuous exercising just before bed). - Try yoga or gentle exercise before bedtime which can be relaxing and de-
stressing – especially good if you feel tense and anxious before bed. - Do something to help you unwind -
a relaxing bath, yoga, meditation. - Ensure that you do not eat a heavy meal or drink caffeine or alcohol 2-
3hrs before bed time. (If you smoke then no cigarettes either!) - A light snack before bed such as a piece of toast or banana can help along with a milky drink (no caffeine).
- It you wake or can’t sleep then try externalizing your thoughts worries etc as this can help clear and calm your mind helping it to focus on sleep.
- If you cannot sleep then get out of bed and do something else until you are sleepy
-
again this just reaffirms the association between bed and sleep. - Use self hypnosis or a hypnosis CD. Relaxation CDs, visualization and meditation work very well too in helping the body and mind relax and prepare for sleep.
- The Law of Reversed Effort ensures that the more desperate you are to sleep the less likely you are to manage to get to sleep i.e. the more effort you put into it the less likely you are to succeed. So if you cannot sleep don’t try to get to sleep – it won’t work. Try reverse psychology. Tell yourself that you are going to stay awake and the harder you try to stay awake the sleepier you will become. (use self hypnosis here to give yourself suggestions such as ‘you will try to stay awake and the harder you try to stay awake the sleepier you will become and the harder you try to keep your eyes open the heavier and heavier your eyes will become’.
The more we worry about lack of sleep the more we will suffer from lack of sleep, so it is important to remain relaxed and positive about our approach to sleeplessness. We can all overcome our insomnia, by taking some simple but proactive steps to set up and maintain a regular and relaxing bed time routine. Being aware of the cause of our insomnia can help us treat it effectively by finding the right solution, even if that means seeking outside help or support to get you back on track.
Just Relax and Let It Happen.........
If you are struggling to get a good nights sleep -
SLEEP SOLUTIONS, TIPS FOR A GOOD NIGHTS SLEEP, HOW TO GET A GOOD NIGHTS SLEEP, HELP WITH INSOMNIA