#Close accordians

Simple top tips to help with sleep

Many people I know are feeling quite anxious, worried, stressed or just feel things are so out of our control at the moment. This affects our nervous system and consequently can affect how we sleep. Do you often feel tired, physically or mentally, but then you head hits the pillow you mind starts whizzing! OR You manage to get to sleep ok but then wake up at 3 in the morning and your mind and all your worries kick in and you can’t seem to switch off!

Here are some very simple tips:

  • Try and have a sleep routine. A set time you go to bed, or even set an alarm to go to bed!!
  • Ideally you want between 7-9 hours sleep, and this is not when you go to bed, as usually it can take us a while to get into our PJ’s, brush our teeth (or take them out!!), take off make up, moisturise blah blah blah.
  • Try not to drink too late in the evening, as you could be waking and making several trips to the loo in the night. This won’t be popular but avoid alcohol, as it actually won’t help you have a good nights sleep! You will have impaired sleep and will usually be dehydrated when you wake up, making you feel worse!
  • No caffeine after noon. It stays in your system for a long time, after 12 hours you still have 25% of the caffeine consumed in your body. This may not necessarily stop you sleeping but you will not get deep restorative sleep, and will wake not feeling refreshed.
  • Try a diffuser in your room for an hour before you go to sleep and put some Lavender drops in it. OR buy a sleep spray and spray on your PJs top, or pillow. These are commonly available on line or in chemists or the likes of Chemist & Co. in Hoylake. They make lots of lovely natural/organic products for example Candles, soaps, bath bombs, and sprays.
  • No blue light, including phones, laptops, TV, xbox etc, for at least 1 hour before bed (ideally 1.5 hours).. So why not read a good old fashioned book!
  • Do some meditation. I use “insight timer” app. there are thousands of free guided mediations, which are great to keep you focussed if your mind tends to wander. If you don’t fancy that maybe just listening to nature sounds (again a few apps for this) or relaxing music before bed.
  • Just slow your breathing down. Try breathing in through your nose for 4 seconds, hold at the top for 2 and breathe out for 5 seconds, again through your nose, or if blocked mouth is fine, and holding at the bottom for 2 seconds. Keep repeating and if you can slow it down more and breathe in for longer or out for longer that’s great. Keep increasing it. If you can’t increase time that is fine too. Just try and be present, and if your mind wanders, which it will, gently bring it back to the breathe and counting, but don’t beat yourself up about it.
  • Try ear plugs. I remember when my ears were blocked I had the best sleep ever! It’s true, if you are a light sleeper, every noise may disturb your sleep.
  • Maybe warm cup of milk, hot choc or chamomile tea before bed (making sure you haven’t drunk too much during the course of the evening as we don’t want to be up every few hours needing the loo, as mentioned earlier).

You could also try the self care sleep hand reflexology techniques I have posted on my social media sites:Facebook

I have included this link to a sleep expert, Dr Matthew Walker, who is a neurologist and his Ted Talk on Youtube about why sleep is so important.

I hope some of the above tips prove helpful for you.

If you want to learn more then contact Debbie at info@harmonholisticswirral.co.uk or on my mobile 07712 889212. I would love to hear your comments and views. How do you sleep? What works for you?