Insomnia & Sleeping Difficulties

When we are stressed, anxious or coping with a lot it can be difficult to sleep and stay asleep. Counselling can help with sleeping as it can be a place to off load. As well as this there are other things that might help. Try these in no particular order:

  • Reduce your caffeine or better still stop drinking it before 5.00pm.
  • Stop drinkning all energy type drinks.
  • Reduce 'diet' drinks they contain Aspartame which can have a caffeine like effect
  • Lift heavy weights for 30-60 mins a good few hours before you go to bed.
  • Try writing down your thoughts in a journal whilst in bed if you can't switch off
  • Try magnesium supplements an hour before bed, these relax the muscles, and may help you stay asleep.
  • Don’t watch TV in the bedroom
  • Concentrate on your breathing
  • Get rid of the clock or turn it around, the more we check the clock the harder it may be to fall asleep.
  • A hot bath about an hour before bed.
  • Try to go to bed and get up at the same times every day.
  • Reverse your thinking - instead of thinking things like 'must sleep' try thinking  'must stay awake'.
  • Go backwards through your day in your head.

Reverse Blinking technique
  • Close your eyes as you breath in, open your eyes as you exhale. Repeat for a few minutes, this can put you in a relaxed state. Lots of people find this helpful.

4 - 7 - 8 Breathing technique
  • Exhale completely through your mouth, making a 'whoosh' sound.
  • Close your mouth and inhale quietly through your nose to a count of 4.
  • Hold your breath & count to 7.
  • Then exhale completely through your mouth, making a whoosh sound to a count of 8.
  • This is one breath. Now inhale again and repeat the cycle 3 more times, and allow yourself to drift off



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