Mistakes That Stop You From Going To Sleep
Are you having trouble getting to sleep? You're not alone according to research a whopping 36% of UK adults struggle to get to sleep at least on a weekly basis. Almost 1 in 5 have trouble falling asleep every single night. Nearly half of the UK have trouble falling asleep at least once a month.
Make a note of my best sleep tips:
1. STOP STIMULATING YOURSELF!
One hour before bed STOP drinking, especially alcohol and anything with caffeine in.
STOP scrolling, watching TV, working on devices, and listening to the radio or podcasts. Even reading is a No No if you want to get to sleep and stay asleep.
2. START BEING SMART
This is what to do with that hour. Once or twice a week oil up! Especially if your skin is dry. Massage, using warm sesame oil. Cover your entire body gently massage your face, your ears, up your nose and in between your toes! Allow the oil to soak in for 20 minutes, then have a warm bath or shower you will sleep so well.
Prepare: Get things ready for the next day during this hour. If there are things you feel you have to do, make a note of them before you go to sleep and decide to do them first thing in the morning.
Head trash? If you’re plagued with thoughts this is the best time for you to journal. Scribble it all down to empty out your mind.
Still awake? If you’re still obsessed with thoughts, sit upright, close your eyes and gently hum… feel the vibration on your lips as you exhale the hum - do this for 10 minutes it will help your mind to quieten and sleep to come.
Still can't sleep? Why not? Write down the following sentence and then the next 50 things that come to mind. " I can't sleep because..." Let's face it, you're the expert on you and somewhere you know what the problem is - unearth it and deal with it!
3. AND DO THIS...
Are your feet cold at night? Massage warm sesame oil into your feet and put socks on - you'll sleep like a baby!
Meditate for 15 minutes. Sit upright ideally on a hardback chair. Close your eyes. Bring your awareness gently to your nostrils and follow each in breath, pause, exhalation and the following pause... rinse and repeat.
Don't go to bed hungry or full, both get in the way of a good night's sleep. Exercise a little discipline and aim to stop eating and drinking after 7.00pm. Plan to eat aa more substantial lunch.
If you’ve missed out on sleep - Don’t nap, go to bed a bit earlier instead.
Set your alarm for no later than 7am. Don't play the alarm game... you're an adult! Get up and get on.
This is by far the best tip, go for a brisk 30 minute walk within two hours of waking up.
Download my Sleep Well Now programme and bundle for minimum effort.
The problem of poor sleep won't improve unless you do something different. These tips will help you to reset your sleep pattern and cultivate healthier night-time routines.