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How do I stop waking up during the night?

I did another vide recently on what to do if you do wake up during the night. You will see the link to that video on the right hand side. If you’re on a mobile device you will find the link to it at the bottom of the screen. However, what if you don’t want to wake up during the night in the first place?

Well if that’s the case then this video is for you!

How do I ensure that I don’t keep waking during the night?

If you find the video helpful please could you share it. Many thanks 🙂

The following article is based on the video above ‘how do I stop waking up during the night’. It is for when you can’t watch or listen, or simply if you would rather read it. Although it isn’t written verbatim, it is the tips and advice for sleeping better as I give in the video above.

Make sure you also check out my video and article on why alcohol is bad for your sleep. Also these tips on creating the perfect sleeping environment.

Sounds that are bad for your sleep

What I wish to discuss here is intermittent sounds, why they are not good for effective sleeping and what you can do about them.

Have you ever been in a blissful state of the most relaxing kind. When all of a sudden you’re rudely awaken by a car horn or a bang outside? It doesn’t have to be a loud noise either. Sometimes it can be something subtly, like the creaking of the floor boards or a soft gust of wind on the branches outside. However, that is all it takes to have you alert to the noise and awake. Your blissful sleep is now in the past! Sometimes, the noises are so subtle that you don’t even realise what has woken you up.

The reason why these quiet intermittent sounds can cause us to be startled and awaken easily is because of our brains natural wiring for survival. This of our brains of our ancestors in prehistoric times. They needed to be helping us to stay alive every moment of every day. It was when we were asleep that we were likely to be at our most vulnerable. Anything could creep up on it us. Rival tribesman that wanted to kill us, wild animals that wanted to eat us. Both of which our brains would need to signal to us to wake up and prepare ourselves to fight or run away.

How to stop from being woken up

Nowadays, the likelihood that the changing noise in your environment is a danger that is going to harm you is unlikely. However, this survival response is still hardwired into our brains. So what do we do about it to ensure that we get a good night’s sleep?

The obvious ways to overcome this are things such as wearing ear plus and using white noise. A great idea is to have a fan in the room. Someone chanting your name as you go to sleep (I’m kidding!) A cooling fan! That rhythmic whirring noise can assist you in going to sleep in the first place, but it can also drown out those subtle noises that would have woken you up.

One think that a lot of people do to help them stay asleep is to leave the television on. This is a very bad idea. When you are going to sleep at nigh, it might drown out other noises but the content of television at night is often violent or at least not happy and upbeat. If the news comes on it’s often talking about things such as terrorism, murder and the plight of people around the world. This gets absorbed by your brain and your thinking and is not healthy.

If you do currently use a television to help you drift off to sleep, I would definitely recommend switching to a fan!

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Which is better for sleep? Sleeping pills or natural remedies

When people come to see me at my practice a fair percentage of them are taking sleeping pills. Is this a good thing? Find out in the video below!

Are sleeping pills or natural remedies best for helping me to get a better night’s sleep?

You can access my other tips and techniques on the right hand side of this page. If your on a mobile device they will be underneath the article. Also take a look at my article to help you stop waking during the night.

If you find the video helpful please could I ask you to share it. Thank you 🙂

 

As when I talk with any of my clients about sleeping pills it comes with a big disclaimer. If you are thinking of going onto sleeping pills or coming off of them, this is a conversation that you need to have with your doctor. I would never say that you should go onto medication or that you should come off of any medication. This is a conversation that should always be had with your doctor.

Sleeping pills and their impact on REM sleep

The reason for this video and this article is to make you aware of what sleeping pills actually do. This article and video will be very similar to the one that I did about alcohol recently. When I talked about people who self medicated with alcohol to get them to sleep. The reason why the two videos are similar is simply because the effects of the two can be very similar.

Alcohol wipes out one of the most important parts of your sleeping cycle. Which is REM sleep, which resets your brain and prepares you for the next day. Sleeping pills do exactly the same. They make you feel like you are sleeping brilliantly. Totally out for the count without waking until then next day, which you would assume has prepared you brilliantly for living the day on top of your game. Unfortunately, this isn’t the case.

If you are taking sleeping pills I’m guessing you wake up the next day feeling tired and miserable. You’ll likely be finding it hard to concentrate the next day also.

This will be because the REM part of your sleep has been wiped out.

Tips and techniques to improve your sleep

So my suggestion would be that if this has put you off sleeping tablets that you have this discussion with your doctor. My personal preference is that you start to incorporate improvements into your sleeping habits. Improvements that can start conditioning you to sleep better naturally. Take a look at some of my other articles and videos which give advice on different techniques that you can incorporate into your life right now to assist you in sleeping better. Particularly this one on creating a great sleeping environment.

Should I take natural remedies to improve my sleep?

When it comes to natural sleeping remedies, I’m referring to things such as herbs and formulas that you can buy. My suggestion is that you use caution with these.  Although they might only use natural ingredients, be aware that natural ingredients can be very strong and can potentially have a major effect on you. Just because something is marked as having ‘all natural ingredients’ it doesn’t necessarily mean that it’s entirely safe and it certainly doesn’t mean that it’s effective.

Again, I would suggest having a discussion with your doctor before taking any kind of natural remedy to help you sleep better. If you use alcohol to help you to sleep check this link out to find out why this is a very bad idea!

 

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The perfect sleeping environment

 

When you have trouble getting to sleep there a number of natural options open to you. How about creating the perfect sleeping environment?

Here are some tips to create an environment that helps you to sleep better.

The best environment to sleep

Take a look at my other tips on the right hand side of this page. If your on a mobile device they will be underneath the article.

If you find the video helpful please could I ask you to share it. Thank you 🙂

Condition yourself to a better night’s sleep with my hypnosis download for insomnia.

The following article is based upon the video above. The content is very similar and is for when you are unable to watch or listen but still want to improve your sleeping environment.

Your bedroom should be a place to sleep

Your bedroom should be a sacred place. It should be used (predominantly) for sleeping. Anything in your bedroom that does not assist in helping you to go to sleep should be in a different room. The main thing that I am referring to here is your television.

We want your sleeping environment to be set up so that you associate it with sleeping. Televisions are for recreation and should be in rooms where you wouldn’t usually be sleeping. In the lounge and if you have to have another one, put it in the kitchen… but never in the bedroom!

Check out how to stop waking during the night.

Darkness is important for sleep

The other point to make for the perfect sleeping environment is darkness. Although I will not go into how the brain produces melatonin and why this is required for sleeping. I talk about this in another video/article. Trust me, when I say that melatonin is an absolutely vital ingredient for ensuring a great nights sleep.

When darkness falls, there are various neurotransmitters and hormones that are secreted in the brain that assist you in going to sleep. If the environment that you are in is too light, then that process doesn’t take place. If it does, it doesn’t take place with anywhere near the effectiveness required for a great nights sleep.

Therefore we need your bedroom or your sleeping environment to be a dark one. The best way to ensure this is to have blackout curtains in your bedroom. The big problem with blackout curtains is that it can be expensive to simply go out and buy new curtains. However, a great alternative to this, and a far cheaper option is a sleeping mask. If you wear a sleeping mask that is comfortable and fits right, you’ll practically get exactly the same effect and benefits as blackout curtains.

Want to know the truth about sleeping pills?

A cool room is a good sleeping room

The final tip to your perfect sleeping environment is to regulate the temperature. This is a bit more difficult, if you don’t have temperature control in your bedroom. Let’s face it… most of us don’t!

When you go to sleep your body naturally reduces its temperature in preparation to sleep. Therefore if you are in an environment that is too hot, this becomes detrimental to the sleeping process. If there is a way that you can reduce the temperature, such as leaving the windows open an hour before bedtime. This will also depend on the environment outside. Also, if it’s the middle of the winter you might not want to leave the windows open for that long if at all!

If it the middle of the summer, you might also want to close the curtains a while before bedtime if the sun is coming in through the windows and heating the room up.

So take a look at your bedroom environment today and see what changes and improvements you can make to assist you in having a better nights sleep, by producing the perfect sleeping environment!

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Why alcohol is bad for your sleep

People often self medicate with alcohol. However this is a bad thing to do.

I am sure that after you’ve watched this video you won’t be using alcohol to sleep better at night any longer.

Take a look at my other posts and videos on the right hand side (underneath the article if you are on mobile), for other tips to get a better night’s sleep.

The article below is based on the video above. It is not verbatim but is similar, so that you can read the content when you are not able to watch and listen.

Overcome Insomnia Self Hypnosis Download.

If you are struggling to sleep at the moment take a look at the link above. This is the link to my hypnosis download to help you overcome anxiety and condition you to have a better night’s sleep.

Click here for tips to create the perfect sleeping environment.

So, why is alcohol bad for your sleeping?

A lot of people think that if they are not sleeping well than it’s a good idea to self medicate with alcohol. They’re struggling to sleep so they have a few drinks that get them on there way. Light’s out!

In many respects, that is exactly what happens. You will have a few drinks and as alcohol is a depressant it starts to make you feel more and more drowsy. Before you know it, it’s done exactly what you wanted and you are fast asleep!

It understandable why people people would then think that alcohol helps them to sleep better. However, it isn’t good. In fact it is terrible!

If you have every self medicated with alcohol to get to sleep then you’ll probably find the following to be quite familiar.

The next morning, after using alcohol to get to sleep you’re feeling:

  • Tired;
  • Irritable;
  • Having trouble concentrating.

These issues may sound familiar to you. They may also sound familiar to you went you don’t get a good nights sleep. They are the same issues that you would be experiencing as if you didn’t get to sleep in the first place… an there is a reason for this.

Alcohol stops REM sleep

Alcohol stops or inhibits the most important part of your sleep from happening. That is REM sleep. Rapid Eye Motion. This period of your sleep is vital for getting you ready for the next day. When you are in REM sleep your brain is performing a lot of functions, preparing you to start the following day afresh. It is performing functions such as filing away memories and separating emotions from factual memories and a whole lot more. REM sleep is vital for mentally healthy behaviour and to have us functioning at our very best.

So the problem with alcohol, just like having no sleep, is that we aren’t getting any REM sleep.

So next time you think about self medicating with alcohol to get yourself to sleep. Think again. There are far better things out there that you can incorporate into your life to sleep better. Take a look at my other videos to give you some more tips on sleeping better. Also my overcome Insomnia hypnosis download. This will start to naturally assist in conditioning you towards a better night’s sleep.

Click here if you’ve ever wondered how effective are sleeping pills?

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I can’t get back to sleep after waking up!

I often have people contacting me saying that they can get to sleep okay. However, they wake during the night and then can’t get back to sleep.

Here is a quick tip to help you get back to sleep after waking up. If you’re thinking of sleeping pills you might want to think again. Take a look at my article that explains why sleeping pills are not good for sleep.

Tip to help you get back to sleep after waking up

Make sure you check out my other tips on the right hand side (underneath the article if you are on mobile) that gives more help and advice on getting a better night’s sleep, including creating the perfect sleeping environment.

The text below is loosely what is in the video above.  If you are somewhere that you aren’t able to watch or listen, but still want to sleep better… read on!

In the video I am talking about what you should do if you find yourself waking during the night and you can’t get back to sleep.

Although many people have the issue of not being able to get to sleep in the first place, it is also very common to be able to fall asleep easily. However, they then wake during the night and find that they’re unable to get back to sleep.

Racing thoughts that stop you from sleeping

So this tip is for those people who wake during the night and can’t get back to sleep. If you do experience these problems you’ll find that it tends to be your inner talk that starts the problem and then gets worse and worse. Racing thoughts going through your mind about things that have happened or things that might happen.

You may also find that the thoughts that are racing through your head are about sleeping itself.

“I can’t sleep, this is terrible!”

“I have an important meeting in the morning, I need to get back to sleep”.

Ever thought about self medicating with alcohol for sleep? Here is an article about why alcohol is actually terrible for your sleep.

Prepare yourself for sleep by getting out of bed

When this happens, the best thing you can do is to get out of bed altogether. The reason for this is that when your body is preparing to go to sleep your body temperature naturally reduces. It is one of the natural ways that your body prepares itself for the sleep cycle. So, when you get out of the warmth of your bed, you naturally and slightly lower your bodies temperature. Mimicking what your body would be doing to help you to get to sleep.

When you get up, we don’t want you going for a run or doing any kind of exercise, because this will obviously elevate your heat. So, instead, get up and go to another room where you can relax.

As you don’t have the covers around you, your body should naturally start reducing it’s inner temperature.

Find out how you can stop waking up during the night.

Darkness helps you to sleep better

When you do go into another room, try not to turn the light on. Also, don’t start looking at your phone or anything else that omits light. The problem with this is that the light will be registered by your pineal gland and stop the production of melatonin. Melatonin is what our bodies naturally produce at night time that assist us in going to sleep. It makes us feel relaxed and drowsy. When you go into the other room, try and make sure that it is as dark as possible.

When you are in the other room. Start allowing yourself to be still and start relaxing. Try and interrupt your racing thoughts by simply focusing on the sensations in a body part. It can be your feet, your hands or any other part. This will also assist you in relaxing and preparing yourself ready to go back to sleep.

When you do go back to bed a short time later, you can still use this technique of concentrating on the sensations of a body part.

Try not to even think about going to sleep. The more that you try and force it, the more difficult it will be. Even if you say to yourself. I’m simply going to relax here as at least being relaxed will help me to recharge my batteries.

When you do this, combining these tips with the lowering of your temperature you will be giving your body some brilliant help in getting back off to sleep.

 

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Hypnosis vs Sleeping Pills for Insomnia

sleep hypnotherapy

As you know, I am always promoting the healthy benefits of hypnosis and hypnotherapy. The very reason I became a Hypnotherapist in the first place was because of the enormous and beneficial impact that I found hypnosis to have. For sleep issues, it is another area where hypnosis and hypnotherapy really excels. However, I wanted to write a few words, not just to promote hypnosis for sleep, but also because I wanted to talk about sleeping pills and the problems that people may incur with them

The problem with sleeping pills

Have you ever tried sleeping pills? If you are considering them, please do not self medicate and certainly ensure that you speak with your doctor before even considering them. People often worry about becoming addicted to sleeping pills. This is of course a potential problem. Take a sleeping pill and you’ll likely be in the land of not in moments. Who couldn’t become addicted to these amazing sleep inducers?

It turns out, however, that whilst sleeping pills may help you go to sleep, they certainly aren’t going to help you to sleep better.

When you fall into a “blissful” and “deep” sleep after taking sleeping pills, it turns out that your sleep might not actually be as deep and blissful as you were hoping for!

Let’s think about what it feels like when you haven’t been able to sleep. How do you feel? Of course you feel awful, but what else do you feel? I’m guessing that you feel irritable and unable to concentrate? One of the downsides of sleeping pills is that they severely reduce the amount of REM sleep in our sleeping cycle. REM sleep is a highly important part of your sleep and very crudely, it is when our brains are sorting out memories etc, so your brain is ready to start the following day effectively. Research has shown that sleeping pills have the unwanted side effects of making you feel irritable and unable to concentrate… the same problems as not having any sleep at all! The likely issue for this irritability and reduced cognitive function is this lack of REM.

The case for hypnosis for better sleep

There are many reasons why hypnosis is a great way to help you sleep better.sleep hypnosis

1. It’s natural

You aren’t introducing any chemicals or anything that might have potential side effects. You are simply assisting your body to sleep better naturally.

2. It’s relaxing

By it’s very nature, hypnosis is a very relaxing experience. As insomnia and a lack of sleep are often linked to stress and anxiety, this makes another great case for hypnosis. When we are often in a heightened state of anxiety and stress it can cause the amygdala in your brain to get over sensitive. This part of your brain is responsible for the fight or flight response in your brain that then results in the same response in your body. As it gets more and more sensitive, we are more liekly to get stressed and anxious about more minor things. The simple act of relaxing more will reduce stress and anxiety and help bring your amygdala back to normal.

3. It conditions your thoughts

The hypnotherapist or the recording that you are listening to will use suggestions and metaphors that will help you to start seeing bed time as a positive thing once again. It will help to reframe your thoughts so that sleep is something that becomes natural and normal again.

4. It promotes REM sleep

As we were talking about sleeping pills we mentioned that they actually take away our ability to go into REM sleep. The wonderful thing about hypnosis is that it actually promotes REM sleep!

5. You can start right this moment!

Of course if you have any worries about depression, anxiety or your sleep you should always consult your doctor. My hypnosis download for overcoming insomnia and promoting a better night’s sleep has helped thousand’s of people across the glove and it’s available right now so that you can be using it to assist in a better night’s sleep tonight.

Click here to take a look at Mark Bowden’s hypnosis download for better sleep.

 

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How to avoid Insomnia

How to avoid insomnia

What is Insomnia?

Insomnia by definition is the inability to fall asleep or stay asleep, however it can wreak such havoc on our waking hours that insomnia can cause a whole lot of health problems as a result.

In the age of the cave man, we slept when it was dark and hunted when it was light, our bodies sleep pattern dictated by the sun and the moon. However in modern day society this is not the case and with so many other factors contributing as light sources and stimulants we sometimes aren’t able to sleep during the hours of darkness like our ancestors could.

When Insomnia strikes it is easy to panic and start overthinking the situation, “I have to be up in five hours.” “Will I fall back asleep tonight?” “I can’t be tired for tomorrow’s big meeting” “I really hope I sleep through the night tomorrow.” These anxious thoughts only aid the insomnia and keep you awake longer. So what do we need to do to try and avoid this sleeping problem? And when it strikes how can we get back to sleep?

How to try and avoid Insomnia.

Bedtime Routine

1: Try to stick to the same bed time where possible.

We all have an internal clock. Have you ever noticed that sometimes you wake just as your alarm is about to go off? Well our internal clock gets used to rhythm and routine and can help your body function naturally, however it is hard for it to get into a set routine if your bedtime varies drastically from night to night and could be a reason for the insomnia. Try sticking to the same bed time as closely as you can, during the week and at weekends.

2: Try to avoid stimulants too close to your bedtime.

The stimulants in your cup of coffee, tea or energy drink have huge effects on your nervous system which in turn keep you awake and focused on tasks at hand. This is good for first thing in the morning but not good for trying to get to sleep and stay asleep. Try having your last caffeinated drink in the early afternoon and switching to soothing herbal or fruit teas for the rest of the day such as peppermint or chamomile.

3: Avoid bright screens.

We live in a fantastic age where technology is at our finger tips and information is always readily available however the bright screens and the constant flow of information can really cause havoc when you try to sleep. Research has shown that bright screens from backlit e-readers, mobile devices, computers and televisions can put the mind into a more active state.
Spend the last couple hours of your day picking up that paperback book you’ve been wanting to read for a long time, or winding down with a nice hot bath and some relaxing music. Reading before bed

4: Exercise during the day but not too close to bedtime.

Exercise, whether light, moderate or intense is fantastic for our minds and bodies. The benefits of daily movement are ten fold but exercise will raise your body temperature. One of the ways the body prepares itself for sleep is lowering the temperature so it will need to work harder and longer to do this after exercise, which is why you may have trouble drifting off.
If you have to work out in the evening, try to do this in the earlier part so you give your body time to reduce its temperature and prepare your body for sleep.

5: Choose your evening snacks wisely.

Do you sometimes reach for a bar of chocolate in the evening for the taste of something sweet? Well that bar of chocolate is full of sugar and caffeine which are both stimulants that will keep you awake.
If you find you get hungry after dinner try having a banana, these fruits contain potassium and magnesium which are natural muscle relaxants as well as counting carbohydrates which will make you sleepy.

6: Use self hypnosis.

Hypnotherapy has been clinically shown to help people with insomnia drift to sleep more quickly and sleep more soundly at night without side effects. Listening to a hypnosis recording before you go to bed can help you relax and unwind and calm subconscious thoughts that can often keep you awake during the night. Download Mark Bowden’s sleep hypnosis audio.
subconscious learning while sleeping

7: Avoid alcohol.

When we drink alcohol it forces our bodies into a very deep sleep initially. However it really interferes with our sleep pattern which can greatly affect us the following day. When drifting off to sleep we enter Rapid Eye Movement, also known as REM sleep. This is the sleep pattern that leave us feeling refreshed and energised and takes place between 6 and 7 times during one nights kip. However even just a couple of glasses of alcohol can cause us to miss our REM sleep completely putting us straight into a deep sleep which means on waking we can feel exhausted. Alcohol is also a diarrhetic and can cause us to want to use the toilet in the middle of the night, thus disrupting our sleep pattern and consequently causing difficulties to fall back to sleep again.

8: Create a Sleep-Friendly Environment.

To promote restful sleep, make sure your room is as dark as possible. Purchase blackout curtains if light comes in through the windows or try wearing a sleep mask. A white noise machine can help to drown out sounds that keep you awake at night. Temperature also matters in the bedroom. Studies have found that keeping the room slightly cool helps improve sleep.

9: Stop smoking.

There are many benefits to quitting smoking, and getting a restful nights sleep is one of them.
Nicotine is another stimulant that can keep you from falling asleep and whilst you are asleep you’ll be experiencing withdrawal symptoms. Studies show that smokers are more likely to suffer from insomnia than non smokers. Cherries aid sleep

10: Eat cherries.

Cherries are one of the few natural sources for melatonin, which helps aid restful sleep. Tart cherries in particular are best. Melatonin is responsible for the regulation of your inner body clock and therefore might help you fall asleep and stay asleep.

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Self Hypnosis For Sleep Audio

Self Hypnosis Downloads

Mark Bowden’s self hypnosis for sleep audio download, has helped 1000’s of people all around the globe sleep better. The recording is professionally produced and was created by Mark Bowden himself, who is an experienced and fully qualified Hypnotherapist based in Plymouth and London in the UK. Like with any of Mark’s program’s they are offered with a full money back guarantee so that you can try them without risk. Click the image below to start sleeping better tonight.

Overcome Insomnia-164

Mark has also partnered with British Airways to produce the first inflight Hypnotherapy channel. This has seen his self hypnosis audio’s reach more than 13 million British Airways passengers across the globe each year. Mark was absolutely delighted with this partnership as it has enabled him to help more and more people around the globe with his Hypnotherapy.

Don’t forget to check out Mark’s 6 tips for getting a better night sleep.

Why you need a good night’s sleep

A good night’s sleep is absolutely vital for maintaining a healthy body and a healthy brain. When we sleep there are so many vital occurrences happening in both our bodies and our brains.

Sleep for memory and learning

Whilst we are sleeping our brains are still active and one of the functions they are performing is help prepare you for the following day. This is done by forming new neuro-pathways and consolidating memories and information from the previous day. Studies have also shown than sleeping is enormously important in the learning process. So this consolidation of memories and information will be vital if you are studying or needing to remember information of any description.

before sleep hypnosis

By using the self hypnosis audio for sleep you can start performing better in the boardroom and the classroom!

Sleep for problem solving and emotional well being

Other studies have shown that if you are sleep deficient, the part of your brain involved in problem solving does not work as well. Complex thinking is out the window and coping with simple day-to-day activities starts to become more and more of a problem.
You can start thinking better and coping better with day to day life by using the self hypnosis audio for a better nights’ sleep

problem solving sleep

Better emotional wellbeing with the sleep hypnosis audio!

Becoming angry due to a lack of sleep

Angry and emotional behaviours, including mood swings and feeling sad and depressed are also associated with a lack of sleep.

Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

angry sleep deprivation

So, how about feeling less angry or emotional. Would this have a positive impact on your life?

Sleeping helps your body to heal

Sleeping doesn’t just play an important role in your mental health. During the sleeping process your body is actively repairing things such as your heart and blood vessels. The adverse effects of not getting enough sleep can be seen in an increased risk of heart disease, kidney disease, diabetes and stroke.

healthy sleep

Using the self hypnosis for sleep audio can reduce these risks by assisting in a better night’s sleep.

Weight loss becomes an issue with a lack of sleep

Studies show that the risk of weight gain and obesity start becoming more of an issue when sleeping is also a problem. There are a number of reasons for this, one of which is that your levels of leptin go down. Leptin is a hormone in the body that makes you feel full. So a lack of leptin means eating more.

weight loss sleep

Self hypnosis for sleep can have an impact on stopping you gaining excess weight!

Negative impact on your immune system with a lack of sleep

Your immune system is incredibly reliant on a good night’s sleep. If you are suffering from ongoing sleep issues or sleep deprivation it can cause problems with the effectiveness of your immune system.

immune system sleep

The self hypnosis for sleep audio can improve your immune function!

When you get enough sleep at night you’ll find that you function better throughout the day in general. However, as you have read there are a huge number of other benefits that can help you to live a happier, healthier and more effective life.

Download your self hypnosis for sleep audio now and improve your life!.

 

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6 Tips To Help You With Getting A Better Nights Sleep

tips for sleeping better

Sleep better with these tips and techniques

How much sleep are you getting? Medical experts recommend that adults get at least 8 hours of sleep every night, and if you’re falling short of getting enough sleep, your health and well-being could be negatively affected. A lack of sleep can rob you of your ability to concentrate.. it can also put you in a foul mood and even make you more at risk for obesity and medical problems.

Getting more sleep is easier said than done for many people… so here are my tips in assisting this process. You may also like to view Mark’s Hypnosis downloads collection, that will assist in bringing back positive wellbeing in various areas of your life, which will contribute to having a better night’s sleep.

 

1.Don’t Vary Your Sleep Schedule.

Your body runs on an internal clock. Waking up and going to sleep at different times each day makes it hard for that internal clock to get properly set. That’s why it’s important that you stick to the same routine whether it’s a weekday or a weekend.

better sleep time

2. Avoid Bright screens 

Research has found that bright screens from backlit e-readers, mobile devices, computers and televisions can put the mind into a more active state, making it hard to fall asleep. Spend the last hour or two of your day away from screens to help prepare your body for rest.

 sleep mobile phone

3. Avoid Stimulants at Night.

Energy drinks and caffeine in coffee and tea stimulate your nervous system, making you more awake. The effects of stimulants can last for up to 10 to 12 hours, so try having your last coffee early in the afternoon.

stimulant coffee sleep 

4. Eat and Drink well.

Going to bed with your stomach growling can make it hard to fall asleep, but also if you have a very full tummy  this can also disrupt sleep. Make your evening meal light, and if you eat early, have a small snack before bed. If you wake up frequently to go to the bathroom in the middle of the night, reduce the amount of fluid that you consume after dinner. Also drinking alcohol can adversely effect your sleep so keep your intake to a minimum and cut it out entirely if possible

 healthy food drink

5. Create a Sleep-Friendly Environment.

To promote restful sleep, make sure your room is as dark as possible. Purchase blackout curtains if light comes in through the windows or try wearing a sleep mask. A white noise machine can help to drown out sounds that keep you awake at night. Temperature also matters in the bedroom. Studies have found that keeping the room slightly cool helps improve sleep.

 better sleeping environmnet

6. Incorporate Hypnosis Into Your Daily Life.

Hypnotherapy has been clinically shown to help people with insomnia drift to sleep more quickly and sleep more soundly at night without side effects. Listening to a hypnosis recording before you go to bed can help you relax and unwind and calm subconscious thoughts that can often keep you awake.

hypnosis downloads

If you would like to try out my hypnosis audio for assisting with sleeping better (which is one of my many hypnosis downloads that I offer). Click the following link or the image below Sleep better with hypnosis

The NHS in the UK also have some great tips on their website for getting a better night’s sleep.