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:
Reverse Blinking technique
4 - 7 - 8 Breathing technique
- 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
