Insomnia
The Problem
The very nature of sleep is to allow your body to slow down, repair itself, let go of daily stress and revitalise the system. Without the proper balancing effects of adequate sleep you will feel one or more of the following symptoms: More...
- Lack of energy
- Mood swings
- Lack of concentration
- Weight gain
- Immune system deficiency
Sleep problems occur in more than 20% of adults at some period of time in their lives. The average person gets approximately 7 1/2 hours per night. More than likely you have had one or two nights in your life where you were unable to either fall asleep or stay asleep. We all know how horrible it can feel to be sleep deprived.
Accidents can happen without proper sleep. It is estimated that more than 30% of British drivers admit to having fallen asleep at the wheel at least once in their life. The National Sleep Foundation estimates that more than 100,000 accidents and 1,500 fatalities per year are directly caused by drivers falling asleep at the wheel. This is not just long haul drivers, rather it is average people, perhaps just like you.
The Solution
Nine Tips on Getting Good Restful Sleep
1. Eating: Don't eat before you sleep. Give yourself at least 2 hours between meals and sleep. It takes a lot of energy to digest food while you sleep. Stay away from chocolates and sweets near bedtime.
2. Drinking: Drink lots of water during the day; keep your system as free from caffeine as possible. Alcohol can seem like a solution to falling asleep, however it is un-restful sleep and is likely to wake you up earlier than you had hoped for.
3. Exercise: If you engage in regular exercise, 15 to 30 minutes of aerobic type (walking, running, swimming, biking...) you are likely to fall asleep faster and stay asleep longer. It improves the quality of your sleep as your body has been fully oxygenated and you will rest more completely. Your breathing will be more peaceful too.
4. Stress: Learn some stress reduction techniques. Try NLP & Hypnosis, Self-Hypnosis or find some Hypnosis audiotapes. You can retrain your mind to accept subconscious suggestions which are easily absorbed if done correctly. Learn some deep breathing techniques, attend a yoga or mediation class.
5. Therapy: If you have some unresolved conflict, you might need some help sorting these things out. Counseling & therapy does not mean you are crazy or broken in some way. It just means you need to reorganise your perspective so that you can be more empowered to live fully and completely. There is no shame in getting help if you obviously need it.
6. Sounds: Try some "white noise" in your bedroom. The sound of a fan might be all you need to lull you into a deep relaxed sleep.
7. Supplements: Try using some natural substances like melatonin or tryptophan which has been known to help those with sleep disorders.
8. Attitude: Try not to get to upset with yourself. Don't watch the clock. If you cannot fall asleep, try another distraction (replay your Hypnosis tape again) but don't give up. Try stretching, drink some water and try again. Count backwards from 100. Keep your mind off your problems on something else. You might try reading for a few minutes, but stay away from really engaging stories which might wake you up. Do not watch TV or go on the computer. Get up and do something very boring and do not reward yourself. Only using the bed for sleeping, no reading etc.
9. Rituals: Before you go to bed, try starting a new ritual, much like the time when you were a child and your mother had you say your prayers. Clear your mind with a short blessing or prayer, which can help soothe and relax you. Treat yourself to the calming effects of spiritual comfort.
Some NLP Hints
- Turn down the internal dialogue
- Use a MUTE button or volume control, change the tonality and whisper.
- Repeat the mantra 'shut the **** up'.
- White out the pix and send them far away.
- Always set the clock in your mind for the time you want to get up.
How much will it cost ?
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