10 EXPERT TIPS TO GET MORE SLEEP - PART 2
10 EXPERT TIPS TO GET MORE SLEEP
TIP 2 - 6 to 10
TIP 6 - Breathe Easy
BY - STUART SANDEMAN - FOUNDER OF BREATHPOD
This breathing exercise, from Stuart Sandeman, founder of Breathpod , will maximise rest and digest response and slow the mind. In this state, we feel calm and able to sleep with ease.
1st - Inhale through your nose for a count of FOUR
2nd - Hold your breath for a count of SIX
3rd - Exhale through pursed lips for a count of EIGHT
4th - Repeat for FOUR rounds
TIP 7 - Avoid Stimulants
BY - CHERYL LYTHGOE - MATRON @ BENENDEN HEALTH
"The effects of stimulants can take hours to wear off and can have a big impact on how quickly you fall asleep and the quality of it when you do," says Cheryl.
1st TIP - Nicotine causes your heart rate and alertness to increase, meaning that you feel more awake before you go to sleep. It enters the bloodstream within a few minutes but after a few hours it will begin to leave your body. Due to its addictiveness, your brain will wake you up for more nicotine, causing a more disruptive night.
2nd TIP - Meanwhile, alcohol may make you feel drowsy, but it can disrupt you later in the night and won't allow you to fall into the deep sleep that you need.
3rd TIP - Avoid caffeinated drinks like tea and coffee before bed.
4th TIP - Avoid caffeinated drinks like tea and coffee before bed. However, some studies suggest that malty drinks or warm milk could aid sleep.
TIP 8 - Try Visualisation
BY - AILSA FRANK - EXPERT HYPNOTHERAPIST
Find a quiet place and sit in a relaxed position with your eyes closed.
Then visualise yourself walking along a beach, with the waves coming in & out on the shore.
Imagine the beach represents your whole life, and each grain of sand symbolises your skills, talents and experiences.
Imagine you are holding a handful of sand that represents your stresses.
See how small the sand grains are in comparison with the vastness of the whole beach.
Allow them to slip through your fingers as you imagine letting go of your problems and the waves washing them away.
There will always be things we have to deal with in life, so you will always have a small pile of sand in your hand, but you can let it go each day.
Try this technique on the Train, Bus & in Home on your bed to relax.
TIP 9 - Steer Clear of Naps
BY - CHERYL LYTHGOE - MATRON @ BENENDEN HEALTH
"If you are having trouble sleeping at night, you could be tempted to take naps when you finish work in evening. The more you nap, the less likely your body will be 'ready' for sleep when the time arrives to go to bed."
If you feel like you are getting tired during the day, stand up and take a walk, get some fresh air or do something that will challenge your brain for a while, such as a crossword or word search.
TIP 10 - Do the Rapid Eye-blinking Technique
BY - AILSA FRANK - EXPERT HYPNOTHERAPIST
"This technique relaxes you and tires your eyelids," explains Ailsa.
Lay in the dark with your eyes open.
Begin slowly counting backwards from 300 in your mind until you feel you can't keep your eyes open any longer.
Then blink rapidly, as fast as you can, for 30 seconds, or until your eyelids begin to feel heavy.
When you can't blink your eyes any more, close them, and feel yourself let go as you drift off to sleep.
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