Some Sleep Hygiene Tips and Resources To Get A Better Night's Rest
Many people might experience a restless night’s sleep. They may have tried different things to get a few hours of solid sleep. Some have tried finding the right pillow, setting a certain temperature in their room, developing an evening routine, you name it, and yet some still struggling to have a restful and deep sleep. Our thoughts can take over our mind, not allowing us to feel fully relaxed and ready to recharge at night. Without a proper night’s sleep, many find it challenging to be productive the next day. What can we do to help this?
Here are a few useful tips you can consider:
Put you phone away in another room before bed. I know many people use their phones as alarm clocks, but using another clock to set your alarm will help reduce the number of times you check your phone, and the glaring light that may wake you up in the middle of the night.
Ensure your space is dark when you sleep. Investing in black-out curtains or blinds will help your body know that it is time to rest. This also helps to make the room darker during later summer evenings and the early morning sun.
Try a weighted blanket. Studies have shown that having a weighted blanket has helped many with anxiety, which creates a feeling of security. The weight allows you to feel calm, and during REM, allows you to continue to fall into deeper sleep.
The evening bath or shower. Many people swear that by taking an evening shower or bath allows them to wind down and relax before bed. Some people even use lavender oils or Epsom salts as a form of relaxation and time for themselves.
Do not think of any to-do lists or thoughts right before bed. When an action items pops up in your mind, tell yourself that you will deal with it first thing in the morning. Planning or entertaining any thoughts before bed will only make your mind work harder and this will impact your ability to fall asleep.
Exercise. Try fitting in at least 20 minutes of exercise daily. Your body will thank you, and feel tired enough to go to bed. Just as much as you need to take care of your mind, you also need to take care of your body too.
Limit caffeine for the day before noon. Allowing the caffeine to circulate out of your system is important as you wind down for the day.
Eat smaller portions more frequently throughout the day. By eating smaller portions, your body can easily digest it through the day. Some people tend to eat a big meal just before bed and have trouble sleeping because your body is working to digest the food.
Relax. Allow yourself to just let go and breathe. This is your time to wind down at the end of the day.
How can hypnotherapy help in combination of these useful tips?
Hypnotherapy is an additional tool that you can use to help you distract yourself, turn off your thoughts and allow your body to drift off into a deep restful state of sleep. Working directly with a therapist might help you uncover possible unconscious root causes that may be keeping you up at night. Working through these blocks can help you gain a sense of clarity in the long run.
You can also follow this link to learn more about how hypnosis can help your insomnia.
Hypnosis, Hypnotherapy & Self-Hypnosis are very empowering and offer you invaluable tools to help you along in your daily life. If you are interested in learning more about the process please reach out and I’d be happy to help out.
If you have any questions, interested in trying out a session, or getting a personalized self-hypnosis recording made, please reach out and feel free to send me an e-mail.
Written By: Sebastian Di Cesare PhD, RCH - a research scientist & practicing Registered Hypnotherapist based in Vancouver, Canada.