Learn how to sleep better, for longer and to overcome sleep issues in our 6 week Programme.
Sleep experts agree that we require 6 to 9 hours of quality sleep in order to function ‘optimally’. What amount feels natural & leaves you refreshed does vary by individual, their quality of sleep but also their lifestage or situation [e.g. shift working [1]
Sleep – and particularly REM sleep or ‘dream sleep’- plays a critical role in our overall health and processes within the body to enable it to physically and mentally ‘repair’
More on our sleep cycles later in this blog, but suffice it to say that our REM sleep is critical to Mental health ; to emptying our ‘stress bucket’ , reducing the risk of anxiety and to waking with that feeling of positive energy.
Almost as importantly, it reduces our dependence on ‘crutches’ used to get through the day – like sugar [to gain fast energy] or cigarettes or drugs. And medications such as Nytol ‘to get to sleep.
For the vast majority of us, the causes of poor sleep are often within our control
By understanding those, even small changes can quickly make a difference and these benefits will magnify over time. The R.E.S.T ‘checklist’ – created by Daniel Lee – is a great start if you are trying to get your sleep quality back on track.
For example, upgrading your Physical environment : Temperature ; light & noise levels; bed comfort. And/or avoiding Stimulants pre sleep : alcohol, caffeine, screen time etc.
Each of us has our own sleep ‘rhythm’ and knowing how to better manage that can have significant health benefits, especially in mid and later life
I’ve helped many clients to crack their own personal sleep code. Many of them have already ‘ticked’ the REST list above, they’ve read Dr. Michael Moseley and many other books…. but they are still not sleeping well.
So here is what we would focus on if you come to rewired .. my Top tips to crack that Sleep code;
#1 Use Deep relaxation techniques just before going to sleep
Many of us might go to bed whilst still mulling over the day’s work issues; or perhaps trying to work out a personal or relationship issue. Worse still, maybe we’re combining that with watching the 10 o’clock News [which adds global conflict and stress to our already full bucket!].
Or doom scrolling in the mistaken belief that this is ‘mindless’ media and so calms the mind down. Wrong.
To help our brains gradually step down through the sleep stages below, we can use specially designed audio tracks. They are part of our programme at rewired and I give one to each new client on Day 1; and then tailoring them to specific goals during our face-to-face sessions.
But perhaps you already have a meditation audio or similar- these are also effective.
#2 Keeping a regular sleep pattern [Bed time and waking up]
Obviously this is more easily said than done, especially for people with jobs that can change shift-hours or vary in timings, such as in the hospitality or medical professions. And can seem particularly impossible for younger people enjoying late nights out and wanting to ‘sleep in’ to make up the hours.
Unfortunately much of the latest Sleep research [see end of Blog for resources] suggests that this idea of ‘catching up’ on lost hours of sleep is not effective – and actually creates issues for the coming weeks. The most effective way to get quality sleep – and higher REM sleep hours – is to keep to a similar waking up time. Even if you’ve been out later than usual the night before.
And perhaps top up with a nap of 20-30 minutes during the day.
This is to do with your own internal 24-hour clock located deep within your brain, which creates a cyclical day-night pattern – known as our Circadian rhythm . This rhythm is set by the production of Melatonin , naturally produced by the pineal gland. This level of Melatonin grows towards the end of each day, triggering tiredness and ending a day-night cycle for the body.
#3 Getting out into the daylight first thing- ideally with exercise or a quick walk to ‘signal’ to the body’s systems that it is the start of the day
Our own unique Circadian rhythm is ‘re-set’ by exposure to sunlight.
#4 Take a power nap after lunch – especially supported by a hypnosis track
Working from home has opened up the potential for power-naps to many more of the population. I recommend a Hypnosis nap, using a short audio that leaves you feeling refreshed , clear headed and with energy – rather than groggy and disorientated like regular sleep.
Interested in finding out more and getting support to crack your own personal Sleep Code?
Get in touch to book an Initial Sleep consultation; these are up to 90 mins long and prices can be found here for sessions at rewired.
We will address common questions we hear from clients including ;
– How can I get better quality sleep
– Does hypnosis help to get to sleep and improve sleep quality
– Are there Sleep specialists in Surrey with face to face appointments ?
– Common causes of not sleeping and how to solve
Look forward to helping you to unlock that energy !
KEY SOURCES
[1] Teaching the World to Sleep [David R.Lee]
[2] The Sleep Solution – Why your sleep is broken/how to fix it. Dr Chris Winter
[3] Why we Sleep Matthew Walker. [4] How to Sleep Well: Dr Michael Moseley