Sleep Better Tonight

One of the biggest issues my clients face is disordered sleeping. Whether it's difficulty falling asleep or staying asleep, lack of sleep can lead to depression, anxiety, weight gain, difficulty focusing, and poor quality of life... just to name a few! However, a combination of hypnosis and following proper sleep hygiene techniques are guaranteed to help you catch some z's.

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Hypnosis retrains your brain to sleep by first putting you into a deeply relaxed state and then literally telling your subconscious that you will fall asleep easily and stay asleep throughout the night (click here for a free sleep hypnosis recording). Sleep hygiene's role is to ensure you are not undermining your sleep potential. According to the National Sleep Foundation, sleep hygiene is defined as “a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”

Top 10 tips for a better night's sleep

1. Watch caffeine intake

Caffeine from coffee, black tea, green tea, soft drinks or from any other source stimulates your central nervous system and inhibits sleep. Most people should not consume caffeine within 4-6 hours of bedtime. Nicotine, chocolate, and many medications are also stimulants and can inhibit sleep.

2. Watch alcohol intake

The deepest stages of sleep (meaning the most restorative sleep) happen within the first 5 hours of falling asleep. If you have alcohol in your system it inhibits your body’s ability to drop into these deep stages. Therefore even if you sleep the whole night through you are not getting quality sleep. The American Heart Association recommends no more than 1 alcoholic beverage per day for women and 2 for men.

3. Don’t exercising too late at night

Exercise is a vital part of a healthy lifestyle. Exercise improves quality of sleep and helps ensure normal circadian rhythms. However, if you do strenuous exercise within 3 hours of bedtime, it can interfere with falling asleep by keeping your central nervous system activated. Relaxing exercises such as leisurely walking, stretching, or gentle yoga can help promote sleep.

4. Ensure a calm sleep environment

Your room should be as dark as possible, with a moderately cool temperature. Remove anything that makes noise or shines a bright light while you sleep.

5. Remember that bed is for relaxing

When you get into bed, make an effort to start relaxing your body and let tension, stress, or any emotions from the day go. Don’t work in bed, watch stimulating TV, or read a stimulating book. Bed should be a place your body associates with calm, peace, and sleep.

6. Eat a healthy dinner and limit pre-bed snacking

If you eat foods that cause acid reflux or promote stomach discomfort, your sleep will be disrupted. Focus on foods you know your body tolerates well.

7. Get outside daily

Research shows that 10-20 minutes of sunlight without sunglasses (unless you have eye disease) promotes healthy circadian rhythms which regulate awake and sleep times.

8. Don’t drink liquid before bed

If you fall asleep with a full bladder you are likely to be woken at least once during the night. Take only small sips of water during the last 2 hours before bedtime.

9. Focus on the positive

Before falling asleep, lay with your eyes closed and think of at least 3 things you are grateful for. Visualize sending love and health to those you care about and imagine your own body filling with peace, love, and health.

10. Listen to my free sleep hypnosis recording (click here)

My recording has a full body relaxation as well as positive statements that help promote falling asleep and staying asleep throughout the night. I recommend giving it a try to see if it works for you! Click here to see my video of why hypnosis can help you sleep.

Interested in learning more about how to deal with insomnia? Call or email now for your free consultation: 415-407-6369, kate@katehaisch.com.