8 Great Tips for Sleeping Well


This is a problem that many clients present with - and it’s one that we therapists have at times, too.

Did you know your computer may be preventing you sleeping well? Or that your alarm clock may be making you tired?


1. If you are sleeping poorly spend LESS time in bed.


Think of sleep like water – if you make the container bigger, the water level will get shallower. And shallow sleep really isn’t going to help.

Further, there is no pressure on the sleep centre of the brain to get you drifting off.

Instead, try to have a fixed seven day a week waking time (say, 7.30 am) and go to bed slightly LATER than usual. If that doesn’t improve the quality of your sleep, go to bed even later!

Soon, the accumulated tiredness will help you get to sleep more quickly and you’ll tend to sleep deeper.

2. Prepare at least an hour before bed by winding down.


Relax, take a warm bath, do some reading, anything that helps you to get into the right state of mind. And turn off the wretched news on the telly – this won’t relax you!


3. Light strongly affects the brain.


If you are looking at a bright screen close to bedtime, your brain is being told it’s daytime. So lower the light level on any screen you watch, and make the room you’re in less bright.

Here’s something that will automatically change your screen each night. It’s free and it’s great: https://justgetflux.com/

4. Your brain should be producing melatonin when you go to bed.


The problem is that if the room you are in isn’t that dark, this may not be happening properly. Easy answer – get an eye-mask (the sort used on planes).


5. Another light tip is that you need plenty of light during the day.


So get outside even on the coldest days, and use full spectrum lights indoors (you can get these on the web and in hobby shops).


6. It had to come, didn’t it? Emotional baggage.


Past stuff is going to be burdening the brain. Ideally when we go to sleep our minds should be clear. So Regression therapy can help a great deal.


7. Mindfulness is the buzz-word at the moment, and for good reason.


This is a great way for people to get issues into perspective and to help the mind into a more relaxed state.


8. Oh, and that alarm clock? Well, try to do without it.


We have what are known as sleep cycles, and if we wake during one we will tend to feel tired (perhaps even more tired than when you went to sleep!)

So try to wake naturally (wake earlier than you used to and then just use the alarm clock as a back-up if you over-sleep), and use the extra time you have in the morning for doing the task you would previously have done the night before.




Still not sleeping well?

Did I ever tell you some of the great stories about when I worked in a bank? Well, one day I was checking some cheques, and one had a double endorsement and on the back of it…