7 Top Tips For a Good Night's Sleep
By Beryl Whiting
Insomnia is frequently a symptom of stress.
Although we may feel constantly tired, we
often find it impossible to ‘switch off’ and
sleep. Having the right amount of sleep is
as important as eating when we are hungry
and drinking when we are thirsty. During sleep
your unconscious mind is busy ‘processing’
all that has happened during the day to support
your emotional well being. Likewise, your
immune system is doing ‘repair work’ keeping
the physical body in good order.
We rarely let our sleeping cycle take
it’s natural course. We work long hours
and fill our leisure time with more activity,
stimulating TV etc. We don’t take time
to unwind before we hit the pillow.
7 top tips for a better night’s sleep.
You can try all or some of the following:
1. Avoid eating a heavy meal, difficult
to digest food or refined sugars in the
4 hours before you go to bed. The digestive
system will have to work hard and that
will keep you awake, plus you will feel
uncomfortable. Night time is when the
digestive system needs to rest too!
2. Gentle yoga type stretches will help
break up tension in the body and that
will allow the mind to relax too. Begin
on all fours, as you exhale, slowly tuck
your head and bottom under and slightly
draw up your navel. Inhaling, lift your
head and bottom, hollowing your lower
back. Focus on how your body feels and
follow the natural flow of the breath.
The movement is very slow and meditative.
If comfortable, continue this movement
for at least 10-15 repetitions or until
you feel ready to stop. During your day
make sure you are getting fresh air and
exercise, walking is ideal.
3. Avoid drinking caffeinated drinks
from lunchtime onwards. Caffeine has a
negative effect on the nervous system
causing the body to produce adrenalin
that will make you feel ‘buzzy’. Substitute
herbal teas, eg chamomile, valerian or
one of the ‘tranquilty’ teas available.
4. Once in bed, if worrying thoughts
persist, mentally draw a balloon around
them and then watch the balloon float
away. Know that all problems get sorted
in the end. Adopt the belief that to all
problems there is at least one solution,
and that you will find the best at the
right time. Try reading a few pages of
something relaxing to distract you.
5. Consciously relax your eyes heavily
down into their sockets, repeat. Move
your awareness through your body, allowing
each part to fully relax before you go
onto the next part, take plenty of time
to do this.
6. Listen to a relaxation CD.
7. Most people ‘chest breathe’ and this
sets up tension in the body. Breathe into
your abdomen, feel the breath moving right
through your chest and inflating your
abdomen, exhaling feel the abdomen deflate.
Let the out breath gradually lengthen
a little. Notice how every out breath
is a relaxation. Be aware of the coolness
of the breath over the upper lip as you
inhale and the warmth as you exhale. Gradually
your mind and body will relax as the breathing
has a direct and powerful effect on your
nervous system. You will drift into sleep.
If you waken during the night, repeat
this simple breathing exercise.
You will awaken refreshed and ready for
a great day!
NLP Coach and Personal Development Trainer,
Beryl Whiting delivers professionally
developed management training programmes
to individuals and blue-chip organisations.
You can contact Beryl via her website
http://www.BerylWhiting.com
and complete a free online stress
assessment. Using her unique combination
of yoga,NLP and hypnotherapy skills, Beryl
also teaches yoga, meditation, relaxation,
breathing and stress management to individuals
as well as corporations.
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