Sleep like a log with hypnosis
Forget ‘trying’ to sleep
Just the mere mention of having a good night’s sleep has some people’s eyes rolling to the back of their heads, like it’s this elusive thing that they can’t seem to be able to get a handle on. I often hear people comment about their lack of sleep and even see posts on Facebook from the night before from people letting their followers know that they just can’t get to sleep… and they lie there awake… just trying to get to sleep or to fall back asleep!
According to a 2016 Sleep Health Foundation Survey, it was found that inadequate sleep or in fact quality of sleep affected 33-45% of Australian adults. Sleep problems with children are also prevalent however for the purposes of this article, I’m focusing on adults.
Medical conditions such as sleep apnea, insomnia and restless legs are also common. The survey found that the average person had approximately 7 hours sleep however 12% slept less than 5.5 hours and 8% over 9 hours. The 76% who slept less than 5.5 hours reported frequent impairment during the day and/or sleep issues.
Loud, frequent snoring was reported by 24% men and 17% of women who also experienced impairment during the day and sleep issues.
Many people who experience sleep disturbances may:
· Find it hard to fall asleep
· Wake up during the night
· Have limited sleep or none at all
· dream a lot
· waking up feeling lethargic, foggy, tired
· have difficulty concentrating and functioning
· have mood swings, irritable
According to the Survey sleep problems/disorders had a major effect on:
· work performance with some missing work due to being too sleepy, have fallen asleep on the job and are making errors.
· driving, nodding off and even having an accident.
· weight - studies found that sleeping less than 6-7 hours:
Ø may increase the risk of obesity, type 2 diabetes and heart disease
Ø increased people’s consumption of comfort foods that were high in fat and sugar due to being tired and fatigued
Ø affected the body’s metabolic rate
Ø affected BMI (body mass index) levels
Ø changed hormones (ghrelin) that control appetite and contributing to the risk of obesity
Ø impacts the immune system.
Lack of good sleep impacted:
· Mood
· Thinking
· Concentration
· Memory
· Learning
· Vigilance
· Reaction times
Sleep impairment has been reportedly linked to chronic diseases like coronary heart disease, stroke, diabetes, hypertension, depression, erectile dysfunction, cognitive impairment and at risk of mortality (in other words, death!).
So why is this problem increasing?
Below are some of the culprits that effect our quality of sleep:
· Use of internet devices and
· Consumption of energy drinks have increased
· TV before bed
· Napping during the day
· Caffeine intake
· Energy drinks
· Environmental noise
· Too much light
· Stress
· Thinking about work
· Working until late (employment and home duties)
· Nightmares
· Physical/health reasons (including pain, menopause)
· Going to the bathroom
Awake for long periods?
Unable to fall asleep?
Do these FIVE hints for calmer and better sleep.
So, what can help me sleep better?
Have a toolbox of Resources and Strategies
Below are some very simple resources and strategies for you to start implementing in your life. You may notice noticing just how much better you’ll start feeling very soon.
1. Forget ‘trying’ to get to sleep.
When you try that’s all you’re doing is ‘trying’.
Ever see someone in front of a TV watching movie late one night and they’re ‘trying’ to stay awake and then they nod off!! Same principle. Forget trying to fall asleep.
Give yourself permission to have a sound night’s sleep. Say to yourself for example, “I want to have a really good night’s sleep and wake up refreshed at 7am”. You’ve just set your intention.
2. Regular and Systematic
Have routines. When we have routines, our bodies will then come to expect it. For example; Exercise, eat, sleep and wake at the same times each day. It becomes habitual!
3. Breathe
Use this 4:7:8 breathing technique by the renowned Dr Weil.
Breathe in through your nose for four seconds
HOLD that breath for seven seconds
Breathe out through your mouth for eight seconds
Do this when you go to bed to sleep and persist!
You may find yourself waking up in the morning and not actually know when you actually fell asleep!
4. Technology – Stop watching/reading 1hr before bedtime
Avoid TV, mobiles, tablets, computers/devices at least one hour before bed. Limited or no news/media before bed. Avoid anything that stimulates your system… other than sex!!
If you awaken during the night stay away from your phone! Do not look at Facebook or anything else electronic as your brain will consider it a reward and will wake up expecting it to happen. Also, the light from the device will keep you awake.
5. Make your bedroom dark
Darkness boosts the chemical in the brain ‘melatonin’ (which promotes sleep).
Have a little subtle mood light, plug it in down the hallway in a light socket below eye height, so you can see your way to the bathroom without stimulating you.
Do not turn the lights on as this will engage the brain to think, ‘it’s time to wake up’, ‘the suns up’!!!
These strategies are just the tip of the iceberg in regards to how I can help you.
Hypnosis can help with sleep issues in so many ways.
Where other traditional treatments have failed, hypnosis may be just the ticket to help you sleep better. It has no side effects and can be a substitute for those who don’t want to take sleeping pills or who cannot take medication.
Sleep is a fundamental requirement for human health and well-being. When we sleep deeply our cells renew and our body recuperates. So, let me help you start living the life you want.
CLICK HERE to book a free consultation with me - Hypnosis can help you rest easy.
