Get a free Audio to listen to at night! (at the end of the post).
It is time to talk about sleeping issues... It is more common than we think, and it creates a lot of problems in our daily life. I won't talk about the problems, because I believe, if you read this post, you must struggle to fall asleep, or you wake up in the middle of the night and you can't go back to sleep, and I bet you fall asleep one hour before the alarm goes off.
This post is more about giving you some little tips to hopefully increase your sleep quality. I also decided to give for free one of my audios "good night sleep', created originally for my clients who signed for a hypno-coaching program.
But first, here are five tips to help improve the quality of your sleep:
1. Establish a Consistent Sleep Schedule: Our bodies have an internal clock known as the circadian rhythm that regulates our sleep-wake cycle. Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends, helps regulate this internal clock and improve the overall quality of your sleep.
2. Create a Relaxing Bedtime Routine: Engaging in a relaxing routine before bed can signal to your body that it's time to wind down and prepare for sleep. This may include activities such as taking a warm bath, reading a book, practicing relaxation techniques like deep breathing or meditation, or listening to calming music. If you have a meditation app, I would suggest you to listen to that, 30 minutes to 1 hour before going to bed.
3. Avoid stimulating activities or exposure to bright screens (e.g., smartphones, tablets, or computers) as they can interfere with the production of melatonin, a hormone that promotes sleep.
4. Optimize Your Sleep Environment: The sleep environment plays a crucial role in promoting quality sleep. Make sure your bedroom is cool, dark, and quiet. Consider using earplugs, eye shades, or a white noise machine to block out any disruptive sounds. Additionally, invest in a comfortable mattress, pillows, and bedding that suit your preferences and provide adequate support for your body.
5. Give yourself a foot massage before going to bed. Specifically, around the big toe, do some circular movement and hold the tip of your toes. The toes represent the head in Chinese Medicine, and by massaging your feet and toe, it can calm down the mind. Focus on your breathing at the same time. If you have a partner who can help you, it is even better. If you can't reach your feet, a warm foot bath with Epsom salt, can also relax your feet and legs, encouraging your body to relax.
Here are two tips to help you fall back to sleep if you wake up in the middle of the night:
1. Practice Relaxation Techniques: When you find yourself awake in the middle of the night, it's important to stay relaxed and calm. Engage in relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation. These techniques can help reduce anxiety or racing thoughts that may be keeping you awake and make it easier to fall back to sleep.
2. Use the "Quarter-Hour Rule":
Staying in bed and trying to force yourself to sleep can create anxiety and frustration, making it even harder to fall asleep. Instead, try reading a book (preferably something light and not overly stimulating), listening to calming music, or practicing gentle stretching or yoga. Once you feel drowsy, return to bed and give sleep another try. This is something I have used lately, when I had a period where I was waking up and my mind was too 'busy'. I found that instead of fighting against myself and turning non-stop in bed, I was going to another room to listen to some guided meditation or write down anything I knew I had to 'offload' to be at peace again. It was
working every time. In 30 minutes to 1 hour, my mind was calm, my body was tired, and I could go back to sleep very easily.
Remember, occasional awakenings during the night are normal. However, if you consistently have trouble falling back to sleep or experience chronic insomnia, it's advisable to consult with a healthcare professional for further evaluation and guidance. Insomnia can hold an old trauma that hasn't been dealt with.
If you don't have a meditation app, I would suggest Insight timer. There is a good free version (I use), with a lot of music, guided meditation, and much more. www.insighttimer.com
Here is the link to the Audio I created, specifically for the hypno-coaching program.
Don't hesitate to leave a comment!