Ways to minimise insomnia

?? What's the biggest difference between someone who comes to a therapist suffering from insomnia and one who doesn't? They worry about it more.

Having a few nights of poor sleep happens to most people at some time or other. A stressful day, physical discomfort, some upcoming concern. Poor sleep hygiene.

The ingredients that contribute to healthy sleeping are:

Preparing yourself mentally. Rather than dreading the ordeal of getting off to sleep, imagine sleeping easily and waking up refreshed.

Develop a regular routine. Our body likes routine.

if you are a coffee drinker, confine it to the early part of the day. Coffee has a half life of approximately six hours meaning that if you drink it at noon, there will still be a quarter of it in your system at midnight.

Avoid eating too late. Ideally allow 3 hours between eating and going to bed. Eating revs up the metabolism and also raises body temperature. We sleep best when our body temperature drops by about a degree.

Regular exercise is good but also revs up the metabolism so avoid exercise near to bedtime.

Alcohol - as well as being a depressant - also disturbs sleep - usually causing you to wake in the early hours.

Make sure your bedroom is well ventilated. A temperature of about 18C is ideal.

Get a decent mattress.

Know that you are already likely to be sleeping more than you think.

23 views0 comments

Recent Posts

See All

Online therapy is becoming increasingly popular, particularly so now with the coronavirus outbreak. For more information and to experience how online therapy works - contact me through this website.

20 minutes. Blood pressure and pulse normalise. 8 hours. Carbon Monoxide levels in blood reduce by half. Oxygen levels normalise. 72 hours. Breathing becomes easier. Bronchial tu