Published April 19, 2023
From Tossing and Turning to Deep Sleep: How to Improve Your Sleep for Optimal Performance
We all know that getting enough sleep is crucial for our success. But, sometimes, falling and staying asleep can be a challenge. So, let's take a look at a solution and some changes we can make to sleep better.

Sleep is essential for proper functioning of our body and mind, overall well-being, and for maintaining optimal performance. However, many people struggle with sleep, which can leave us feeling exhausted, in a mental haze, and negatively impact our overall performance. Two common sleep problems that we face are difficulty falling asleep and staying asleep. Let's take a deeper dive into these challenges and discuss some solutions that can help you fall asleep and stay asleep.

Difficulty Falling Asleep

Difficulty falling asleep, also known as insomnia, is a common sleeping problem. It is characterized by the inability to fall asleep within 20-30 minutes of going to bed. Many factors can cause difficulty falling asleep, such as stress, anxiety, depression, poor sleep hygiene, eating too late, alcohol, medication, caffeine, exercising too close to bedtime, and medical conditions (just to name a few).

3 Common Mistakes People Try That Don't Work To Fall Asleep:

  1. Sleeping pills: Sleeping pills are a short-term solution for insomnia. They can help you fall asleep quickly, but they have many side effects and can be addictive. Also, they don't address the underlying cause of insomnia.
  2. Alcohol: Many people believe that alcohol can help them fall asleep faster. While alcohol can make you drowsy, it can also disrupt your sleep cycle and leads to poor sleep quality.
  3. Late-night screen time: Many people use their smartphones or tablets before going to bed, which can disrupt your circadian rhythm and make it harder to fall asleep.

Staying Asleep

Staying asleep is another common sleeping problem. It is characterized by waking up frequently during the night and having difficulty falling back asleep. Many factors can cause staying asleep, such as stress, eating too late, alcohol, medication, caffeine, sleep apnea, restless leg syndrome, and medical conditions (again just to name a few).

3 Common Mistakes People Try That Don't Work When Trying to Stay Asleep:

  1. Sleeping in: Many people try to make up for lost sleep by sleeping in on the weekends. However, this can disrupt your sleep schedule and make it harder to fall asleep the next night.
  2. Napping: Napping can be helpful, but it can also interfere with your nighttime sleep. If you must nap, keep it short (20-30 minutes) and avoid napping too late in the day.
  3. Caffeine: Many people rely on caffeine to stay awake during the day, but it can also interfere with your nighttime sleep. Try to limit your caffeine intake or avoid it altogether.

Why Hypnotherapy Is A Better Option

Hypnotherapy involves using guided relaxation techniques to help a person achieve a state of deep relaxation, which can reduce anxiety and promote better sleep.

During a hypnotherapy session, a trained practitioner will guide you into a relaxed state and provide suggestions for improving sleep. This may involve visualizations of relaxing settings or providing affirmations to reduce negative thoughts and anxiety about sleep. While hypnotherapy is not always a quick fix solution, it can be an effective tool in improving sleep quality over time.

Studies have shown that hypnotherapy can be beneficial for individuals with insomnia, particularly in improving sleep quality and reducing sleep onset latency (the time it takes to fall asleep). For example, a study published in the Journal of Sleep Research found that hypnotherapy improved sleep quality and reduced symptoms of insomnia in a group of university students.

Hypnotherapy can be an extremely useful tool in conjunction with lifestyle changes for improving sleep. It is important to work with a trained practitioner who can guide you through the process and help tailor a plan to your individual needs.

Here are 5 lifestyle changes you can make to improve your sleep:

  1. Establish a regular sleep schedule: Going to bed and waking up at the same time every day can help establish a routine for your body and signal to your brain when it's time to sleep.
  2. Avoid electronic devices before bed: The blue light emitted by screens can interfere with the production of the sleep hormone melatonin, making it harder to fall asleep. Try turning off electronic devices at least an hour before bedtime.
  3. Watch what you eat and drink: Consuming stimulants like caffeine or alcohol too close to bedtime can make it harder to fall asleep. Similarly, eating heavy or spicy meals too close to bedtime can lead to indigestion and discomfort, making it harder to sleep. Try to avoid these in the hours leading up to bedtime.
  4. Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet, and invest in a comfortable mattress and pillows. Establish a relaxing bedtime routine, like taking a warm bath, reading a book, or practicing meditation.
  5. Exercise regularly: Exercise can help improve the quality of your sleep, but avoid intense workouts before bed as it can make it harder to fall asleep. Try to exercise earlier in the day or in the morning.

So, if you're one who struggles with sleep, don't give up hope. Try hypnotherapy and these lifestyle tweaks and see if they work for you. You'll wake up feeling refreshed, energized, and ready to take on the day.

If you're looking for help from trained experts in both lifestyle and hypnotherapy, we would be happy to help. Feel free to book a chat with us directly.

Studies:

  • Huang, R., & Chen, Y. (2015). The effects of mindfulness-based stress reduction on physician stress: A randomized controlled trial. Journal of the Formosan Medical Association, 114(11), 1082-1089. doi: 10.1016/j.jfma.2014.10.008
  • Gradisar, M., Wiliamson, P., & Terwee, C. B. (2020). A randomized controlled trial of cognitive-behavior therapy plus bright light therapy for adolescent delayed sleep-wake phase disorder. Sleep, 43(1). doi: 10.1093/sleep/zsz185
  • Morin, C. M., Colecchi, C., Stone, J., Sood, R., & Brink, D. (1999). Behavioral and pharmacological therapies for late-life insomnia: A randomized controlled trial. JAMA, 281(11), 991-999. doi: 10.1001/jama.281.11.991
  • Johnson, E. O., Roth, T., Breslau, N., & Roth, B. (2006). Sleep: A marker of physical and mental health in the elderly. The American Journal of Geriatric Psychiatry, 14(10), 860-866. doi: 10.1097/01.jgp.0000216165.82831.92
  • Abbott, S. M., Reid, K. J., Zee, P. C., & Takahashi, J. S. (2015). Circadian rhythm sleep-wake disorders. Psychiatry and Clinical Neurosciences, 69(6), 360-375. doi: 10.1111/pcn.12271
  • Simon, E. P., & Rosenfield, S. (2016). Bright light therapy for sleep disturbance in veterans with combat-related traumatic brain injury. Military Medicine, 181(10), 1274-1281. doi: 10.7205/MILMED-D-15-00323
  • Freeman, D., Sheaves, B., Goodwin, G. M., Yu, L. M., Nickless, A., Harrison, P. J., … & Espie, C. A. (2017). The effects of improving sleep on mental health (OASIS): A randomised controlled trial with mediation analysis. The Lancet Psychiatry, 4(10), 749-758. doi: 10.1016/S2215-0366(17)30328-0
  • Ng, B. Y., Lee, T. S., & Lee, C. K. (2012). Hypnotherapy for sleep disorders: A systematic review and meta-analysis. Journal of Psychosomatic Research, 73(6), 443-447. doi: 10.1016/j.jpsychores.2012.08.002
  • Jalali, R., & Mirshamsi, M. (2018). Comparison of hypnotherapy and cognitive-behavioral therapy for insomnia. Journal of Sleep Disorders and Therapy, 7(3), 1-4. doi: 10.4172/2167-0277.1000295
  • Chen, H. Y., Shi, Y., Ng, C. S., Chan, J. Y., Yip, B. H., Chan, C. L., … & Zhang, M. (2020). The effect of hypnosis intervention on sleep quality and mental health in adults: A randomized controlled trial. Contemporary Nurse, 56
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