To be able to sleep well, we
need the right environment; both internal and external.
By internal, I mean that the mind needs to be clear and calm
and relaxed and by external I mean the surrounding space
needs to be such that sleep is not disturbed by it.
The internal environment
Persons suffering from anxiety or depression require therapy to enable them to clear
the "chatter" in their minds that prevent them from
sleeping. There are articles elsewhere on this site (see the
list on the right) that explain how this is done. For
others, it is more a coaching
process. I also spend time with all insomniac clients
teaching them practical relaxation and self-hypnosis techniques to
enable them to slip into a natural sleep, without pills or
alcohol. Coaching also supplies
methods of becoming better organised so that the client is
carrying less information, such as tasks "to do", in their
minds. This can be a huge source of worry and general "brain
noise". Lifestyle choices are also considered and managed in
a healthy, balanced way.
Here are some practical ideas you could
implement straight away:
- If something is on your mind, write it down and deal with it in the morning
- Go to bed when you are tired. Allow enough time that you wake naturally, on time, in the morning. It takes a while to work out just how much sleep you need - but it comes with practice and you will feel much better for it!
- Avoid too many late nights.
- Learn self-hypnosis
- Book a coaching appointment!
The external environment
- A good night's sleep needs a comfortable bed. How old is your bed, or mattress? It would probably cost the equivalent of a couple of nights' stay in a hotel to replace it if needed, and it will then provide you with many more than a couple of nights comfort! When you think of it that way, isn't it a good investment?
- Beds are for sleeping and for making love, nothing else; no TV, no internet, no books, no mobile phones or tablets. If you are allowing these to become associated subconsciously with the bed you are sending the wrong signal to the subconscious mind. It needs to know that the bed is the place where it sleeps. Then it will automatically start to do so the second your head hits the pillow.
- Where possible, the temperature of the room should be cool, and the bed itself warm. Research has shown this to be the best option for good sleep.
If you would like more information, or to book an
appointment, please call me on 021 487 6072 or use this link to email me.
The current pandemic
situation is difficult for everyone, but
especially those already suffering from anxiety
issues. I want to continue to help as much as I
Social distancing guidelines
now mean that I am unable to offer face to face
therapy for the next few weeks, but I haven't gone
away totally. If you need to call to talk to
someone please don't hesitate to do so. In some
cases it may be possible to arrange therapy
sessions by Skype, FaceTime or similar.
I'm here to help.