Do you suffer from poor sleep or insomnia?
Would you like to improve the quality of your sleep?
If yes, then my 12 wonderful ways to help you sleep can help you feel rejuvenated and rested when you awake.
It is difficult for your body to move quickly from being awake to sleep.
Therefore it is important you give your body the time, space and freedom to gently relax before sleep.
When you create the right conditions for your body to gently relax you will easily drift off into a deep restful sleep.
12 Ways To Help You Sleep At Night
1. Maintain a regular sleep pattern
The first of my 12 ways to help you sleep is probably the most important.
To go to sleep easily you need to create the habit of going to bed at the same time each day.
You should not sleep at different times at the weekends compared to the week.
If your sleep pattern is erratic then your body’s sleep cycle rhythm will be too and you will find it hard to go to sleep.
Keeping to a regular sleep pattern is important for your body to find a healthy sleep rhythm.
Once your body has found a natural rhythm, you will find it so much easier to go to sleep.
2. Make sure your bedroom is sleep-friendly
The second of my ways to help you sleep is to make sure your bedroom is cool, dark and airy.
If it is too hot or too bright then this will prevent you from having a good night’s sleep.
Increasing airflow, such as opening a window, will make sure that oxygen levels are high.
You should definitely not leave the central heating or electric blanket on all night.
Try adding a few drops of lavender oil on a small cloth and place it under your pillow.
The smell of lavender will calm your mind and help you drift off to sleep.
Use an orthopaedic pillow to make sure your head and neck are in the best position.
Make sure your mattress is comfortable and doesn’t leave you with aches and pains in the morning.
If you do wake with aches and pains try an orthopaedic mattress.
Only use bedding made of natural materials such as cotton.
Position your bed so you lie in a north-to-south or east-to-west position.
3. Promote relaxation before bedtime
The third of my ways to help you sleep is to do what most parents know how important it is to help their children relax before bedtime.
They give them a bath, read them a story, and make sure their bedroom is cool and dark.
But as adults, we forget how important this is and think somehow we can go straight to sleep after watching TV or working on a computer until late at night.
You should actively do things that promote relaxation such as taking a long relaxing bath, reading a book or doing breathing exercises.
Try to dedicate 30 to 60 minutes before bedtime to relax.
Do not watch TV for at least one hour before sleep.
Do not work, write emails or make calls late into the night.
4. Practice deep relaxation
If you struggle to relax at bedtime why not try my bedtime relaxation technique?
The fourth of my ways to help you sleep is to do my simple and effective 10-step bedtime deep relaxation technique will help you become deeply relaxed.
If you would prefer, try listening to my free deep sleep recording.
This is a great way to give your mind something else to focus on, especially if you find your mind races when you lie in bed.
If you listen to the recording for three weeks you should find you drift off to sleep more easily.
5. Enjoy a morning energising routine
If you wake in the morning feeling tired and struggle to get going then the fifth of my ways to help you sleep is to try my morning EFT energising routine.
When you wake, simply sit on the side of the bed with your back straight, head up and eyes closed and your feet flat on the floor and carry out this simple routine.
You will find it relaxes the mind and allows energy to flow easily around your body.
The secret to success is to do this regularly.
If you would like to watch a video on how to carry out EFT, click here.
6. Increase your exposure to natural daylight
If you work indoors chances are you will not spend much time in natural daylight during the day.
Natural daylight is important for two key reasons:
Firstly it increases your body’s production of vitamin D which is important for healthy skin and the immune system.
Secondly, the receptors in the eye are stimulated in daylight, so when light levels drop in the evening they trigger the production of the hormone melatonin that helps you sleep.
The sixth of my ways to help you sleep is to get off the bus or train one stop early and walk the last section to work or home.
Alternatively, try to get out during your lunch break and take a walk.
Even a 10-minute walk in natural daylight can have a significant effect on the quality of your sleep.
7. Increase regular exercise
Increasing your physical activity will increase your tiredness at the end of the day and is the 7th of my ways to help you sleep.
Exercise releases chemicals called endorphins that promote happiness too.
You should try to exercise at least three times a week for 30 minutes each time.
Try not to exercise within three hours of going to bed.
If you are concerned about starting to exercise always check with your doctor first.
8. Keep a sleep journal
The 8th of my ways to help you sleep is each evening before going to bed, make a list in your sleep journal of any jobs you need to do the next day.
Next day tick off any jobs you complete.
This can help you recognise your achievements and have a positive outlook.
If there are any worries on your mind, write them down on a separate page too.
If you wake in the night, write down any worries or thoughts that are keeping you awake.
This can help you put them to one side. Tell yourself that you will deal with them tomorrow.
Then in the morning rip up, cut up or shred the page with the worries you wrote down.
This can allow you to move on and bring closure to your worries.
9. Do not take naps during the day
Sleeping during the day will disrupt your sleep pattern and make it less likely you will be tired at bedtime.
It is important to get your body used to only sleeping at night.
Taking naps during the day will disrupt your body’s sleep rhythm.
So the 9th of my ways to help you sleep is to make sure you only sleep at bedtime.
10. Reduce fluid intake before bedtime
The 10th of my ways to help you sleep is to make sure you do not drink any fluids two hours before bedtime.
This should avoid you from needing to wake up during the night needing to go to the toilet.
You should also avoid drinking alcohol and caffeine before bedtime.
Alcohol and caffeine are both stimulants and will disturb your sleep.
Replace tea and coffee with herbal teas such as chamomile or peppermint.
Most people think alcohol helps you sleep, but it actually disrupts the deep sleep cycle that is important for body repair and promoting good mental health.
So do not consume any stimulant at least four hours before bedtime as these work against your body’s natural sleep mechanisms and will disrupt your sleep.
11. Avoid large meals before bedtime
It is recommended that the two largest meals of the day are breakfast and lunch.
So the 11th of my ways to help you sleep is only eat a light meal in the evening.
Consuming a large evening meal means that half your energy will be diverted to your digestive system which will prevent you from sleeping.
You need to make sure your body uses all its energy during sleep for repairing your body.
12. Remove all electronic devices from the bedroom
The 12th of my ways to help you sleep is to remove all electronic equipment including TVs, phones, tablets and computers from your bedroom as these will interfere with your sleep.
Studies have shown that the blue light emitted from smartphones and tablets can disrupt your sleep.
Blue light reduces the production of the hormone melatonin which induces the sleep phase.
Blue light confuses the brain into thinking that it is morning and so prevents the release of melatonin.
Put your phone on silent so it does not disturb you.
Do not use any electronic device one hour before bed.
Leave phones and tables outside your bedroom to reduce the temptation to look at them if you wake up during the night.
Would you like help to improve your sleep?
I hope you have found this article interesting and helpful.
If you would like some extra help improving the quality of your sleep, please get in touch for a free consultation.
Find out how hypnotherapy can help you change your habits so you can have better quality sleep and wake feeling more energised and positive.