Suggestions to help with sleep
Hypnotherapy is a wonderful treatment for disrupted sleep. It would be unusual for someone having trouble sleeping to feel relaxed and calm throughout the day; they are usually dealing with stress, negative thought patterns and/or anxiety. I help my clients to experience deep relaxation, let go of negative thought patterns and in turn, reset their sleep. However, it’s also important for the client to invest in helping themselves. The following are suggestions which either I or my clients have found helpful, many of which came from my training with Paul McKenna.
Please note that these are merely suggestions and are not intended to replace professional medical advice.
Check with GP
Firstly, if you haven’t already done so, get a check up with your GP as sometimes underlying health issues such as Vitamin B12 deficiency or a hyperactive thyroid can affect sleep.
Breathing and regulating exercises
Check in with your breath throughout the day - it’s so easy to hold the breath.
Try to breathe in and out through the nose. If your nose is blocked, of course you will need to breathe through the mouth.
Notice where the breath is - is it in your chest? Can you move it gently down to the belly?
Box breath
Breathe in for 4, hold for 4, breathe out for 4, hold for 4, breathe in for 4. Continue the cycle for three or four rounds,
5-7 Breath
Breathe in for 5 and out for 7, through the nose. Place your hands on your belly and concentrate on moving your hands out with the belly as you breathe in and moving the hands and the belly back in and up as you breathe out. Keep the actions and the focus gentle: no pushing or forcing. Do this 4 or 5 times.
5-4-3-2-1 Grounding
Out loud, name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Head circles
Using your middle finger and ring finger, gently rub a small circle on the top of your head (roughly midway between your ears), clockwise for about 60 seconds.
Gargling
Gargling with cold water is a good way to calm down your sympathetic nervous system and activate the parasympathetic, letting the brain know that you are safe.
Drowsy voice - changing your internal dialogue
Say something to yourself (in your mind) about your sleep. Notice what you say and where the voice comes from. Is it in the front of your head, the back, the side?
Notice the tone and pace of your voice.
Now try saying the same thing but in a very slow, drowsy voice. Make the voice kind and soothing.
Imagine moving the voice away until it gets further and further from you.
Imagine closing your eyes and becoming very drowsy.
Progressive muscle relaxation
Go through your body and slowly say in your mind:
I am relaxing, I relax my head
I relax my eyes
I relax my cheeks
I relax my ears
I relax my neck
I relax my shoulders
I relax my chest
I relax my back
And so on, all the way down to your toes.
Notice your breathing and the pace and tone of your voice. Slow everything down, use a soft and drowsy voice.
Setting yourself up for sleep success
Daytime habits
Diet, exercise, smoking, caffeine and alcohol consumption can all have an affect on sleep. Notice what you consume and how it might affect you.
Jogging, swimming and gentle or somatic yoga may all be beneficial (but check with your GP or other health professional first).
Try and get out in the fresh air every day if you can. Notice what you experience around you - what can you see/hear/smell/taste/touch?
Avoid daytime naps - if you are overwhelmed with tiredness, sit down with a light cover over you, set a timer for 20 minutes, close your eyes, if you wish, and focus on your breathing. If you have racing thoughts, try listening to calming music or a guided meditation and/or do some gentle movement. When the 20 minutes is up, get up slowly and go about your day.
Having a large meal too close to bedtime can interfere with sleep. Depending on your schedule, see if you can have a lighter meal in the evening or eat a bit earlier if need be, preferably finishing at least three hours before bed.
Writing
Set aside 20 minutes in the late afternoon or early evening to write. Set a timer.
Ask yourself - what have I been feeling today that I haven’t let myself feel? And then just dump everything on the page, don’t overthink it, don’t edit, don’t show it to anyone, don’t reread it - just let it be.
Screen time
Reduce screen time in the evenings, particularly in the hour before bed. No screens in the bedroom.
Exercise
Regular exercise has been proven to be really good for sleep. It doesn’t have to be playing a team sport or going to the gym - try and find something you’ll enjoy and feel able to commit to, such as a daily walk. Leave at least three hours before the end of exercise and bedtime. This gives your body and mind time to regulate and get primed for sleep.
Tea and supplements
Try to avoid caffeine in the afternoons and evenings.
There is a wide range of calming teas such as chamomile and valerian available - try your local health food store.
Supplements such as B vitamins (taken in the morning) and Magnesium Glycinate (an hour before bed) as well as Bach Flower Remedies, or even a sprinkle of lavender on your pillow - can be very helpful - health food stores are usually a mine of information, but always check with your doctor or pharmacist to ensure they are right for you.
Preparing for sleep
As far as possible, maintain a regular sleep schedule so that you are going to bed and getting up at the same time every day.
For the next few weeks, set your alarm for half an hour earlier than usual. This may seem counterintuitive, particularly if you are very tired, but studies show that it can really help to reset your sleep pattern.
Make sure the bedroom is as calm and uncluttered as possible.
Turn your alarm clock away from you. Consider leaving your phone outside the room.
Only use the bedroom for sleeping or making love - do not watch TV, scroll on your phone or read an exciting book in bed.
Check the temperature of the room - being too hot may inhibit your sleep. The room being slightly cold can help, as long as your duvet or blankets keep you warm enough.
Make sure the bed is comfortable and you have everything you need such as a glass of water.
If you are regularly woken by noise or light coming from outside, consider an eye mask and/or ear plugs.
Only go to bed when you feel sleepy.
As you are getting ready for bed, check in with your breathing again and do some of the exercises suggested, especially using the drowsy voice.
Perhaps play some calming music or a guided meditation or audio story specifically for sleep (I recommend the Calm app).
Do the progressive muscle relaxation technique outlined above.
When sleep is elusive
Only stay in bed for half an hour - if you can’t sleep after what feels like about half an hour (avoid looking at the time) get up and do something BORING like ironing or cleaning - do not reward the brain with a fun activity like playing a game, watching TV or scrolling on your phone.
If you find yourself ruminating over recent events: take out your notebook and write - don’t think about, don’t edit, don’t show it, don’t reread it - just dump whatever is in your brain onto the page.
Fill the bathroom sink with cold water, take a deep breath and place your face in the water and hum for about 15 seconds. Repeat twice.
When you start to feel sleepy again, go back to bed.
Imagine you are in a beautiful garden or on the beach - somewhere you associate with being calm and relaxed. Really get in touch with the environment you are picturing and do the 5-4-3-2-1 exercise in your mind - not out loud. Imagine the things you would see/touch/hear/smell/taste in that beautiful place.
If after about half an hour, you are still not asleep, repeat the steps above, as desired.