21 Tips For Better Sleep

by Paul Bartlett

In my therapy practice a high proportion of new clients complain of problems with sleeping, this is often a symptom of their condition. There are many reasons that can cause a lack of sleep. However the “end result” falls into two types The short term lack of sleep and the long term.

The short term is normally associated with localised short term reasons i.e. stress, anxiety of an event coming up etc, The long term are caused by more deep rooted reasons. In the majority of cases looking at the root cause, can overcome the sleep problems. 

Before I explore further into the reasons for the lack of sleep I teach my clients the following 21 step plan, this often brings results quickly and helps my clients relax and become more able to cope with life’s troubles.

My 21 step guide to better sleep:

1. Avoid alcohol within two hours of bedtime

2. Avoid caffeine, tea, coffee, chocolate, colas within 6 hours of bedtime

3. Check the ingredients of any medication both medical and herbal, some contain caffeine (if your medication contains caffeine discuss this with your GP)

4. Keep to a regular time to go to bed; your mind will get to recognise this and start to wind down in anticipation of bed time

5. Be aware that the summer /winter clock change can take up to a week to get used to.

6. Take regular exercise preferably in the late afternoon

7. Set aside some time at least two hours before bedtime, to plan your next day. A full mind will keep running – on all those jobs you have to do tomorrow – empty it, commit it to paper for the next morning.

8. Keep the bedroom cool to warm 62-68 Fahrenheit. an over hot bedroom is not conducive to sleep

9.  Don’t eat heavy meals at least two hours before bedtime

10. Don’t go to bed hungry; try a light snack later in the evening i.e. warm milk with some toast

11. Allow at least 1 hour to unwind do not do anything that can stimulate the mind i.e. watch or read an exciting TV programme /book, An exciting book or TV programme will stimulate your mind and keep it going  .

12.  Have a warm bath – not hot in that last hour before bedtime Use some lavender drops – lavender is natural soothers.

13. Only be prepared to go sleep if you are drowsy, otherwise you will only lie awake worrying about it

14. Try a non caffeine herbal remedy, such as Camomile tea in the last hour before bed

15. Don’t just lie there if after thirty minutes you do not seem to be going to sleep get up and do something relaxing i.e. read a book (see above none exciting) listen to soothing music or a relaxation tape.

16. Psychologically it is best only to use the bedroom for two things –sex and sleep. Do not use the room to work in, play on the computer, or watch television.

17. If a bath is not possible soak your feet in warm water infused with lavender

18. Avoid day time naps

19. Check if you are losing or gaining weight this can have an effect on your body rhythms

20. Contrary to belief, it is not a good idea to compensate for a nights lost sleep by going to bed earlier the next; you will not catch up the lost hours.

21. Accept an occasional bad night’s sleep is part of life. We all change, our needs for sleep change, and all we need to do is adjust our way of life accordingly.

Around 76% of my clients report that within one week they can see beneficial effects of following this guide.

I run a monthly free talk on reducing stress, better sleep, and relaxation, for further details please contact me.

Paul Bartlett

Wellbeing therapy (Newbury)

0779 651 1656

Email: wellbeing@fsmail.net

www.wellbeing-health.co.uk