Can’t fall asleep? Keep waking-up at night? Finding it hard to get back to sleep? Feeling tired and irritable all the time?
Lack of sleep leaves us feeling tired and grumpy. Prolonged sleep deprivation is a debilitating condition that can lead to illness and leave us more prone to heart attacks, strokes and other health problems. Mentally we get exhausted making it hard to concentrate or make decisions. Without respite, it can lead to anxiety and depression.
Hypnotherapy can relax mind and body, and identify any underlying causes of worry or tension preventing you from enjoying the healthy, rejuvenating gift of sleep.
Let’s work together to find the best strategy for you to beat your sleep problems.
It’s time to act.
Call me on 07957 205345 or email here for your first consultation
Good sleep and sleep problems
We all know we need good sleep to enjoy life. It is vital for a healthy body and mind. It is rejuvenating. Sleep is when the body heals itself and the mind sorts out all the things that have gone on in the day. It is central to our health and happiness.
A good night’s sleep enables us to function well the next day. We find we can concentrate, be decisive and our creativity flourishes. We feel physically capable, fuelled with plenty of energy.
Insomnia is defined as difficulty with getting to sleep and staying asleep despite good opportunity for sleep resulting in daytime impairment. Insomnia is a common problem that affects about a third of the population and is more prevalent in people over the age of 60 (NHS data).
Poor sleep leaves us feeling tired, irritable, less able to concentrate and not up to facing the challenges of the day.
Most of us experience sleep problems from time to time. There are lots of reasons why. It can be due to the tensions of the past day getting the better of us, or the effect of coffee, alcohol, drugs, or medication. More recent causes are watching TV and social networking on the web late at night. The quality of the light from electronic screens disrupts the balance of our hormones that control our body clock. Shift work and jet lag also spoil our natural sleep patterns. For more information on circadian rhythms and what makes them work and how they can be affected click here.
If you believe you have insomnia it is important that you check with your doctor to see if there are any medical conditions that need to be addressed.
Types of insomnia
There are two broad types of insomnia: temporary insomnia and chronic insomnia.
As the name suggests, temporary insomnia is characterised by brief spells of not being able to sleep properly lasting from a night or two to several weeks. It can be caused by stress brought on by a strained relationship or pressures at work. Other common causes include changes to routine like shift work, jet lag and of course simple things like too much caffeine or alcohol late at night.
Chronic insomnia is when sleep problems persist over many weeks on a regular basis. The causes may be due to underlying medical conditions that cause pain such as arthritis, and the side effects of medication. Psychological conditions resulting in stress, anxiety, or depression can lead to chronic insomnia.
If left untreated, the mind and body become exhausted and life becomes very difficult.
Hypnotherapy for insomnia
Hypnotherapy for sleep problems is very effective in relieving mental and physical tensions relaxing both mind and body.
As your hypnotherapist, I will work with the power of your unconscious to identify causes of your insomnia be they psychological, physical or lifestyle. Together we will develop a strategy best suited to your needs.
I’ll teach you self-hypnosis techniques for you to use at home to help you prepare for sleep. There is also much that you can do for yourself to complement your hypnotherapy sessions that will aid your sleep. The following guide lists these.
How to ‘sleep well’ guide
- Caffeine is a stimulant found in coffee and tea
- It depresses melatonin levels for up to 10 hours.
- This hormone is essential for triggering the sleep phase of our circadian rhythm
- Stick to non-caffeine alternatives long before bedtime.
- Alcohol can make you feel sleepy but too much interferes with bio-rhythms controlling REM and deep sleep causing poor quality sleep.
- Nicotine, like caffeine, is a stimulant so avoid smoking before bedtime.
Avoid sugary/fast-release carbohydrate foods before bed
- High Glycaemic Index (GI) foods delay Melatonin production
- Opt for low GI foods at dinner time and avoid sugary snacks.
Avoid watching TV or using computers, mobile phones in the bedroom
- The light from screens emit low-frequency electro-magnetic fields that upset the production of melatonin
Reduce sensory stimulation
- Keep lights levels low and noise levels down during the night – fit good curtains/blinds. Turn off noisy electrical equipment.
Make your bedroom a relaxing haven
- Have fresh air, add pleasing colours and nice things to look at and feel
- Have clean linen and bed clothes that are not too hot or cold.
Relax before going to bed
- Take a warm bath – add scented oils
- Use self-hypnosis to relax body and mind free from stress and anxiety.