How to improve your sleep - World Sleep Day 2024

Tossing and turning in bed unable to fall asleep is my personal idea of hell. Years of poor sleep brought me to the point at which I knew I had to do something about it. Over time I experimented with different options, got to know myself and my body’s rhythms better and chose to work with the problem rather than against it. I’m not saying that what works for me will work for anyone else, but it just might help and if you’re suffering from insomnia then you’ll probably try anything.

Unfortunately, regular good quality sleep evades many people. In fact, as many as one in three people in the UK suffer from poor sleep, so this is a common problem. Lack of sleep is often associated with poor mental health, impaired mental functioning and memory consolidation as well as having adverse effects upon various physiological processes.

Whilst deep sleep is essential for our health, it is during light sleep, the rapid eye movement stage (REM sleep), when we are dreaming, that our brain can turn emotional events into a narrative (a story). This helps us to process difficult events or emotions and wake up feeling refreshed and restored. However, if our sleep is poor, disturbed or a person is suffering from insomnia then this interferes with the brain’s ability to deal with stress, regulate our emotions and function well in the world. There is some research that indicates that deep relaxation during hypnosis replicates the beneficial effects of REM sleep. This helps to reduce stress, calm, and refresh the mind. Often my clients find that hypnosis leaves them feeling deeply relaxed and positive.

There are many factors that can have an adverse effect upon our sleep. Stress, worries, anxiety and overthinking are the common problems that clients experience when they discuss their sleep difficulties. Unfortunately, it is only too easy to become stuck in a vicious cycle which only makes matters worse. For example, if we are feeling stressed, lack of sleep will only lead to us feeling more easily stressed, becoming less emotionally resilient and that in turn will exacerbate the sleep problem. To get out of this vicious cycle we need to reduce the activity of what is known as the sympathetic nervous system which prepares the body for dealing with a threat, real or perceived, and activate the body’s parasympathetic nervous system to enable rest and digestion to occur.
 
The following are some Do’s and “Don’ts” that may be helpful:

Help with sleepless nights

For a good night's sleep:

• Try going to bed at the same time every night and getting up at the same time every morning.
• Ensure that you are physically tired. If you engage in regular physical work or exercise, you are more likely to sleep better.
• If possible, try to get outside in the morning because sunlight can help to reset your internal “sleep clock” so that you feel naturally sleepy in the evening. It doesn’t have to be a sunny morning for this to be effective.
• Try to reduce the lighting in your home in the evening. Artificial light interferes with the brain’s production of melatonin, the sleep hormone, and this will make it more difficult for us to fall asleep.
• Keep a notebook or sticky notes on your bedside table so that you can clear your mind of any mental clutter that is keeping you awake. Personally, every evening I write a “To Do” list for the next day and if something pops into my mind at bedtime, I write it down on a sticky note.
• There is some research that indicates that having a warm bath before bedtime can improve sleep.
• Ensure that your bedroom is slightly cool and well ventilated. It’s difficult to sleep well in a stuffy room.
• Make sure that your bed and bedding is clean and comfortable. Breathable cotton bedding can be helpful if you tend to overheat in bed.
• Try not to worry if you wake up briefly in the middle of the night. It’s quite normal and you will probably fall back to sleep again.
• Try to make some time every evening to wind down before bed, at least an hour beforehand. You could try a calming activity such as reading a novel, listening to some gentle music, doing a restorative yoga flow or a meditation.
• Listening to a calming hypnotherapy or mindfulness recording will help you to destress and wind down for sleep.

 
 To induce a good sleep, do not:

• Don’t engage in mentally or physically stimulating activities shortly before bedtime. Cardiovascular exercise is overstimulating so try something like yoga or Tai Chi instead.
• Don’t eat a heavy meal less than three hours before bedtime and avoid alcohol, tea, and coffee.
• It is thought that the blue light that emits from electronic devices can affect the brain so avoid looking at a screen at least an hour before bedtime. However, if you do want to watch television make sure that it is something relaxing such as a nature programme rather than an action movie.
• Get into an argument or a heated discussion with anyone late in the evening. If you have something difficult to discuss leave it until the daytime.
• Consume caffeine rich foods or drinks such as coffee, tea, and dark chocolate after 3.00pm, if you have difficulty getting off to sleep.
• Don’t lie in bed fretting about not being able to sleep. If you haven’t succeeded in falling asleep after about 30 minutes, then get up and try doing something calming and relaxing.

 
Finally, be aware that many people experience sleep problems at some point in their lives. Medical problems and some medicines can affect a person’s sleep as well as a range of emotional factors.

It can be helpful to experiment with different solutions to sleep problems to find what works for you. Hypnotherapy and mindfulness are well established complementary therapies that help people with sleep problems. Both therapies may enable a person to reach a state of inner calm and reduce the symptoms of stress, worry and anxiety. As a qualified Clinical Hypnotherapist and Mindfulness teacher, I teach my clients how to use a range of techniques for improved sleep and well-being.

None of the information in this article replaces medical advice. If you have a persistent sleep problem or are suffering from severe insomnia, then seek medical advice from your G.P.

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