How To Improve Your Sleep How did you sleep last night? If you slept well, you might be in the minority. Worryingly, two-thirds of UK…
Sleeping well is essential for our health and wellbeing. When we struggle to sleep, we can impact our physical and mental health. It is estimated that one in three people have mild insomnia. Worryingly, there is a link between insomnia and depression. In fact, those suffering from insomnia are ten times more likely to also suffer from clinical depression and 17 times more likely to have clinical anxiety.
If you are not getting between seven to nine hours of good quality sleep, then you could create significant emotional changes, impact your mental health and it may cause issues with your relationship and family. Fortunately, there are ways to beat sleeplessness and insomnia without reaching for the sleeping pills.
What is insomnia?
Insomnia occurs when you regularly struggle to fall or stay asleep. People experience insomnia in different ways. Some will struggle to get to sleep, some will not be able to stay asleep, and some may wake up in the night for prolonged periods of time. In some cases, people may suffer all three patterns.
Many factors can cause insomnia which can include;
- Jet lag
- Alcohol, nicotine or caffeine
- Noisy, cold or hot room
- Shift patterns
- Illness or drugs.
If your sleeplessness lasts for over a month or affects your daily life, then your GP may recommend sleeping pills. However, these come with many side effects, including grogginess and drowsiness the next day. Sleeping pills can also make your insomnia worse when you stop taking them. Instead, it is much better to beat sleeplessness and insomnia with natural methods.
How to beat sleeplessness and insomnia
Change your sleep pattern
If you are so focused on sleeping solidly for eight hours, then you may be putting your body under too much pressure, making it too difficult to sleep. Instead, try a segmented sleep pattern. Segmented sleep is where you sleep for a few hours and then get up for a few hours, then return to bed. You still can achieve the recommended amount of sleep, but you put the time you spend awake in the middle of the night to better use.
Create a relaxing ritual
Having a routine is undoubtedly one of the best ways to get your sleep on track. It is essential to try and go to bed and wake up at the same time every day. This means no lie-ins at weekends and no catching up after a bad night’s sleep. Sticking to the same time can help your body to prepare for rest, beating sleeplessness and insomnia.
You can also help your body to prepare by not having caffeine after 3 pm. Ideally, you should spend an hour or two before bed relaxing. Turn off blue-light emitting devices such as your phone, TV, tablet or laptop an hour before bed. Enjoy a relaxing shower, incorporating sleep-inducing essential oils such as lavender and chamomile. Sex can also help to improve sleep, with one in six doctors saying sex is a way to guarantee a good night’s sleep.
Hypnosis for insomnia
Studies have shown a spell of hypnosis can lead to a better night’s sleep. In fact, in the study, patients spent 80% more time in deep sleep after listening to sleep-promoting hypnosis audio. To help my patients have control over their sleep and get back into a healthy sleep routine, I have created a complimentary sleep hypnosis mp3. If you would like to help beat sleeplessness and insomnia with hypnosis, then email me at email@example.com, for access to your free sleep hypnosis audio file.
Try insomnia hypnotherapy today
If you need more support to tackle your insomnia and sleeplessness, then get in touch. Hypnotherapy can help you to fall asleep quickly and enjoy deeper sleep and a better routine. Find out more here and book your free 15-minute consultation with Malminder by filling out the contact form.
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nhs.uk. (2018). Insomnia. [online] Available at: https://www.nhs.uk/conditions/insomnia/ [Accessed 21 Feb. 2018].
Psychology Today. (2018). 8 Easy Strategies to Combat Insomnia. [online] Available at: https://www.psychologytoday.com/blog/cutting-edge-leadership/201704/8-easy-strategies-combat-insomnia [Accessed 21 Feb. 2018].
Sleepfoundation.org. (2018). The Complex Relationship Between Sleep, Depression & Anxiety. [online] Available at: https://sleepfoundation.org/excessivesleepiness/content/the-complex-relationship-between-sleep-depression-anxiety [Accessed 21 Feb. 2018].
Sleephealthfoundation.org.au. (2018). Cite a Website – Cite This For Me. [online] Available at: http://sleephealthfoundation.org.au/pdfs/Insomnia.pdf [Accessed 21 Feb. 2018].
WebMD. (2018). Hypnosis May Help Improve Deep Sleep. [online] WebMD. Available at: https://www.webmd.com/sleep-disorders/news/20140619/hypnosis-may-help-improve-deep-sleep#1 [Accessed 21 Feb. 2018].