Preparing To Sleep – How To De Stress Tips
By Chris Stanton-Cook Google
Many people have difficulty getting to sleep these days. Although you may feel tired after a day’s activity you may suffer a sense of tension or anxiousness which makes it hard for you to fall asleep.
In this article I will outline a number of ways that you can use and that I use to help me to sleep and so you can prepare yourself for a great night’s sleep. I have been prompted to write this article because of queries I have received here and on my hypnosis website asking questions like
- How can I sleep when I’m so stressed with so much going on in my mind?
- Can you help me sleep better?
- I just want to sleep well when I get to bed.
- Please help me to sleep and relax more.
- Do you know any how to sleep better ideas?
- Can you tell me how to de stress when I get tired because that’s when I’m least able to sleep?
- Do you have any ideas to help me sleep at night?
- I’ve heard that a hypnotist can show me how to go to sleep. Can you show me?
1) Set a regular waking and bed time.
It’s a great idea to get up at the same time every day. Doing this will enable your body to function according to its natural cycle and you will know when it is time for you to sleep. Your body will give you tell-tale signals that it is time to take that much needed rest.
Endeavour to go to bed ready to sleep at the same time, plus or minus half an hour, every night.
It is important to develop this routine as our bodies have a natural rhythm for waking and sleeping. An alarm in the morning is an obvious trigger to wake up. You could also set a more relaxing and gentle reminder alarm to establish a trigger for preparing for bed.
2) Establish a bedtime routine.
Establishing a routine that you follow almost every night will condition your mind and body to go to sleep at the same time each night.
By doing this you will develop a habit that will set you up to have a better night’s sleep.
The routine could include having a bath, reading a book and listening to some quiet music or just taking time out to enjoy the view of the night sky or scene.
This type of behavioural pattern will become a habit and trigger your sleep response.
3) Learn to relax.
Being able to relax your body and mind is a powerful skill to have. It is also quite easy for most people to learn.
Learning how to de stress and prepare for sleep can be a lifesaver.
One of the simplest ways is to use the full body relaxation technique. This is simply a matter of lying on your bed and starting with your toes relax each muscle group as you move to the tip of your head. Then find the most relaxed part of your body and allow that relaxation to spread to the rest of your body. Do this several times until you are so relaxed you almost feel part of the bed. Focusing on your breathing as you do this will assist in obtaining a good state of relaxation.
Another way is to meditate.
Meditation should still your mind and by focusing on one particular thought or sensation you will quieten your mental chatter and with a little practice eliminate that shatter completely. Once your mind is cleared you should find it quite easy to release the stress and tension in your muscles.
At the end of your meditation a little self hypnosis trick of giving yourself an instruction to have a good night’s sleep can work wonders.
It’s interesting that lack of sleep is a significant cause of stress and stress causes sleep difficulties. One feeds on the other so the circle needs to be broken. Take action today and change your sleeping habits and improve your life with these simple steps.
4) Where you sleep.
Your bedroom should be free from distractions and reminders of work and other stimulating activities. Establish an ambience that is conducive to a great night’s sleep.
Soft lighting and gentle music and greatly assist in setting the scene. If possible avoid having bright colours in your bedroom as they act to stimulate your mind.
It is not a good idea to use your bedroom for work activities or as your personal entertainment centre where you listen to energetic music, watch television shows that may be stimulating your mind or reading workbooks or newspapers that could create some form of stress or agitation.
Ideally your bedroom should be a sanctuary where you feel relaxed, comfortable and ready to sleep.
5) Some pre-sleep triggers.
> A mug of warm milk.
> A warm bath or shower.
> A light relaxing massage.
These have been found to help many people achieve a relaxed state and help them have sound night’s sleep.
It is preferable to avoid alcohol or stimulants for several hours before going to bed. Anything that acts as a stimulant will work against your attempts to get to sleep.
Have a glass of water to ensure your body is hydrated while you sleep. You can minimise stress on you body by keeping fluid levels up while asleep as this is the time that you have an “internal clean out” to flush toxins and waste from your body.
6) Include exercise in your daily life.
The human body is designed to be active. Many of us now work in jobs where we get almost no activity at all. For your body to function properly, including sleeping, we need to exercise.
Set a schedule that ensures your body is moving for at least an hour a day. This could include activities like a walk around the block at lunchtime, climbing several flights of stairs instead of taking the elevator or walking down the hall to deliver a message rather than sending an email. If you have a family work out ways to get home earlier so you can spend some active time with your partner and children.
Exercise generates some positive physiological changes in your body and the release of hormones like endorphins will help you feel better anyway. Mild to moderate exercise should not cause your body undue stress and will assist you to sleep as your body naturally needs a period of time to recuperate.
Above we have looked at a number of ways that you can use to improve your chances of having a really great natural sleep. Give each or even all of them a go and work out which of them gives you a better night’s sleep.
I wish you many nights of pleasant sleep and sweet dreams.
Another article here offers some additional options and views on the subject.
I have had to personally work through sleep problems and I use a mix of these methods and in particular the full body and mind relaxation tools and I have developed an anchor that once triggered has me asleep within seconds.
Learning how to de stress for sleep can give you back your life.