How can I sleep better? 

Nearly everyone who joins my sleep programme has been through the same process to try and  improve their sleep

1. They have developed a sleep problem

2. They research how to sleep better

3. They start implementing sleep hygiene measures,  like avoiding caffeine and alcohol and setting up relaxing bedtime routines, including things like yoga , hot baths and breathing exercises.

4. They experiment with sleep supplements and might try over the counter sleep aids like Nytol

There is nothing wrong with sleep hygiene measures, however they are very unlikely to solve your sleep problem and in fact in a lot of cases they can actually make it worse.

The reason they can make your sleep worse is because constantly thinking about ways to improve your sleep and implementing these measures increases your sleep anxiety. 

The more you try to improve your sleep the worse it actually becomes, its a vicious cycle!

So what can you do?

There are three tips I give people to get them started on the journey to better sleep. 

The first one is to go to bed much later and only when you are very sleepy. Set a get up time too and stick to it.

The second one is to never spend time in bed awake. If you can't sleep when you go to bed or can't get back to sleep when you wake up in the night, you must get up. Go to another room, do something you find relaxing like reading or watching television. Your body will cool down slightly and you will relax. After about twenty to thirty minutes you can go back to bed and are more likely to get to sleep.

The third thing is to start a constructive worry diary to deal with any concerns of the day so that when you go to bed you don't start ruminating and thinking about worries or concerns which may reduce your chances of sleeping well. If you want to learn more about how to do a  constructive worry diary you can read my blog HERE

These three strategies are part of a larger programme which is proven to improve your sleep. 

If you are having problems sleeping and require further help and support you can join my sleep programme HERE

OR book a FREE 30 minute discovery call HERE