Cure Insomnia Naturally
Cure Insomnia Naturally
Have you ever laid awake at night trying to the fall asleep only to find yourself tossing and turning listening to the sounds of passing traffic or even worse the sound of your partner happily snoring away? Or are you able to fall asleep easily but find it difficult to stay asleep, waking up constantly throughout the night due to the slightest sound or for no explainable reason. We all have the occasional bad night sleep but if you suffer from this on a regular basis it can take a toll on you physically and mentally leading to all sorts of health problems.
The good news is that it doesn’t have to be this way. Hypnotherapy can help you with insomnia and sleep problems fast and is completely drug free. There are also things you can do to help overcome insomnia and start enjoying a good night sleep. Here are my top 10 tips:
Try and stay awake
Yes, that’s right. By “trying” to do something there is an assumption of possible failure. A study https://goo.gl/J3FBzC found when insomniacs tried to stay awake they actually fell asleep faster and had much less anxiety and slept better.
Take your sunglasses off
Melatonin is a hormone produced to promote sleep. You can boost your melatonin by increasing your sunlight exposure. If you work in an office and don’t have much opportunity to get the safe amount of sun exposure required then take your sunglasses off during your lunch break and when outdoors. This one little technique really helped me to increase my melatonin and helped with my own sleep issues.
Avoid these drinks
Research shows https://goo.gl/mmFhxu that even a couple of alcoholic drinks close to bedtime can affect the quality of sleep you have. Alcohol may help you to fall asleep quickly but as the alcohol wears off, your body can come out of a deep sleep, making it easier for you to wake.
Avoid drinking soft drinks, coffee, tea and some herbal teas (like green tea which has caffeine) in the afternoon or in the evening as these are stimulants and can make it harder to fall asleep at night.
No daytime napping
If you suffer from insomnia and sleep issues it can be very tempting to catch up on some well needed shut eye during the day. However, try to avoid this, but if you really must catch up on sleep limit the nap to ½ hour and no later than 4 pm.
Avoid using screen devices 1 – 2 hours before bed
Exposure to blue light from your tablet, mobile phone, computer and even TV before you go to sleep has shown to significantly affect sleep quality. Blue light has an arousing effect and prevents your body from releasing melatonin to help you sleep.
Remove any clocks from the bedroom
There is nothing worse than watching the minute’s pass, as you lay there wide-awake trying to fall asleep. All this achieves is making you tenser and more stressed by the minute and less and likely to relax and fall asleep.
Keep a journal beside your bed
A journal is an excellent way to off load any worries or tasks you need to do so that you can clear your mind for sleep.
Bed is for sleeping and for sex
Never use your bed for watching TV, studying or for work. If you don’t fall a sleep after 15 to 20 minutes, get up out of bed and go into another room. Do not turn on any electrical devices or bright lights just read or write in your journal with a dim light until you feel sleepy again and go back to bed.
Sleep in a cool room
Research conducted by the University of South Australia shows that your brain loves the cold. So avoid memory foam pillows, which can be warm to sleep on. The recommended room temperature for the best sleep is approximately 18 degrees Celsius. Make sure the room is not too cold because this can affect sleep also.
Practice deep relaxation in bed
Meditate or do a simple breathing exercise. Here’s one that I teach my clients: breath in for the count of 4, and hold the breath for a count of 7 and then breath out for a count of 8. Don’t get too caught up on the breath counts just make sure you “hold” your breath and that the “out” breath is longer than the “in” breath.
If you suffer from insomnia there is help available for you. Hypnotherapy is totally natural, safe and effective. Contact me on 0488 149 766 for an obligation free consultation. Najette Caudwell, Hypnotherapy in Sydney.