Friday 19 April 2019

Desperate for Sleep? A few techniques to try

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It is reported that up to 70% of Brits say they do not get enough sleep.
Here at HMHB we totally empathise. Our history of understanding mental health issues, plus certain physical health problems, gives us a practical insight into this problem.

Here are a few things that may be able to help you.

Bathe
Taking a dip can help with sleep.
Have a warm bath or shower one or two hours before going to bed, then allow yourself to cool. The act of cooling should trigger sleepiness.

Breathing
Controlling your breathing can help reduce stress (think of mindfulness techniques).
  • Breathe in deeply through your nose while mentally counting to four
  • Hold that breath for a count of two
  • Breathe out through your mouth to a count of four
  • Try doing this for three to four minutes - it should feel relaxing
Eating
It is suggested that eating a couple of kiwi fruit an hour before bed can improve the quality and quantity of sleep. A banana can help with cramps, if you suffer from them at night.

Switch off devices
Remove electronic devices from the bedroom and turn off all screens at least an hour before bed - this includes the television, tablets and mobiles. Try and distance yourself from all Social Media contact too.

Abstaining
Say no to alcohol.
If you are a regular drinker then try skipping alcohol for a few days. Although you may believe alcohol can help you get to sleep, it is also proven to disrupt it. And if you are someone who wakes to use the toilet at night, it is not a good idea to be drinking before bedtime.

Exercise
Go for a 20 minute walk or run first thing in the morning on a regular basis. The early morning light should help reset your internal clock, thus making sleep easier.

It is a tough one. All of these, or none of these may help. But do persevere. You also need to adjust your mindset around sleep. Good luck!!!


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