Ways To Improve Your Sleep


The Benefits of Sleeping Well

  • Increased energy levels
  • Increased mental clarity, memory, brain function and problem solving
  • Start the day feeling refreshed & re-energised
  • Reduced stress, illness and disease
  • Increased resilience to pressure
  • Gives skin a healthy glow
  • Slows down the ageing process
  • Helps the bodies cells to repair
  • Increased ability to control your weight
  • Keeps you happy and motivated 

The Sleep Cycle

  •       There are five stages of sleep: 1, 2, 3 NREM (non rapid eye movement) 4 and 5 REM (rapid eye movement). Usually when you are sleeping, you begin at stage 1 and go through each stage until reaching REM sleep, and then you begin the cycle again. Each cycle lasts around 90 minutes
  •       Stage 1 naturally begins as the sun sets and the pineal gland releases melatonin
  •       As the night progresses the periods of NREM sleep become shorter and REM sleep become longer
  •       You may be easily woken at stage 1 but can fall back to sleep easily. It can be difficult to wake up during stages 3 and 4 but if woken you will feel tired and un-refreshed

Good Sleeping Habits

  •       Ensure you have a good quality pillow and mattress
  •       Check your duvet is the right tog for the time of year (summer 4.5 tog, autumn 10 tog and winter 13 tog)
  •       Keep your bedroom cool and dark throughout the night
  •       Ensure your bedroom is a quiet and calm place
  •       Keep your bedroom clean, tidy and clutter free
  •       Love your bedroom
  •       Do not use your bedroom to watch TV or to do work
  •       Avoid napping or lying in to catch up on sleep
  •       Move alarm clocks and all other electronic devices at least four feet away from your head
  •       Use a Phillips wakeup light instead of your alarm clock

 How to Sleep Well 

  • Follow the good sleeping habits (above)
  • Control the ‘noise’ levels around you
  • Work with your bodies natural sleep cycle
  • Avoid sleeping pills. Supplement with natural remedies such as our Sleep blend if sleep remains a problem
  • Use relaxation strategies or tools to enhance deep relaxation (below)

Relaxation Strategies

Deep Breathing

  • Get into a comfortable position in bed
  • Close your eyes
  • Take a deep breath in through your nose and out through your mouth
  • On each breath bring your attention to a part of your body, as you exhale relax all the muscles in that area
  • Start from your head and continue until you have relaxed every part of your body

Free your Mind

  • Get into a comfortable position in bed
  • Close your eyes
  • Acknowledge your senses
  • Slowly breathe in through your nose and out through your mouth
  • Keep your attention and focus on your breath and nothing more
  • If a thought comes to mind, observe it as a spectator only and watch it float away

Tools to Enhance Deep Relaxation

  • Deep Breathing
  •  Alpha Music www.silenceofmusic.com
  •  Meditation
  •  Self-Hypnosis
  •   Massage Tools
  •   Progressive Muscular Relaxation (PMR)
  •   Yoga, Pilates or Tai Chi
  •   Relaxing and Healing Incense

Thank you for taking the time to read this worksheet. Today say to yourself over and over “I am ready to make a change to ensure a restful night's sleep” and know you’re worth it!

Yours in health and happiness,

Beth Cook 

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