{"id":2380,"date":"2020-06-17T08:38:40","date_gmt":"2020-06-17T07:38:40","guid":{"rendered":"http:\/\/www.minddesigns.co.uk\/?p=2380"},"modified":"2023-09-18T17:51:23","modified_gmt":"2023-09-18T16:51:23","slug":"tips-on-how-to-reduce-sleep-problems","status":"publish","type":"post","link":"https:\/\/www.minddesigns.co.uk\/tips-on-how-to-reduce-sleep-problems\/","title":{"rendered":"Tips on How to Reduce Sleep Problems"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Tips to Resolve your Sleep Problems\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OBQLB2xnja4?start=1&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<div class=\"_2cuy _3dgx _2vxa\">If you have noticed your usual sleep patterns have changed as lockdown has progressed, you are not alone. Many people are suffering from sleep problems for the first time in their life.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">Stress affects sleep as the body releases chemicals into our system which are specifically designed to keep us awake and alert. With the increased anxiety caused by the Coronavirus, it\u2019s therefore not surprising that one of the biggest reported impacts on our day to day life, is our inability to get a good night\u2019s sleep.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">You may have noticed some or all of the following:<\/span><\/div>\n<ul class=\"_5a_q _5yj1\" dir=\"ltr\">\n<li class=\"_2cuy _509q _2vxa\">Unable to get to sleep at all &#8211; feeling wide awake and alert. Or alternatively feeling sleepy but with an endless stream of thoughts in your mind that you can\u2019t seem to switch off.<\/li>\n<li class=\"_2cuy _509q _2vxa\">You may actually fall asleep easily, but wake up in the middle of the night (often between 2.00pm &#8211; 3.00pm) unable to drift back to sleep for hours.<\/li>\n<li class=\"_2cuy _509q _2vxa\">You could be experiencing more intense and emotional dreams.<\/li>\n<li class=\"_2cuy _509q _2vxa\">You start worrying about going to bed long before you actually do. Dreading another sleepless night.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Feeling fidgety and restless, unable to settle into a comfortable position.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Excess sweating and\/or headaches.<\/li>\n<\/ul>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">This can lead to:<\/span><\/div>\n<ul class=\"_5a_q _5yj1\" dir=\"ltr\">\n<li class=\"_2cuy _509q _2vxa\">Feeling tired and groggy the next morning.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Waking up with a pounding heart, feeling anxious.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Worrying about how you will get through the day.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Finding it more difficult to motivate yourself to do anything.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Struggling to concentrate or function properly.<\/li>\n<li class=\"_2cuy _509q _2vxa\">Feeling irritable and impatient with yourself and others.<\/li>\n<\/ul>\n<h3 class=\"_2cuy _50a1 _2vxa\"><span class=\"_4yxo\">Help yourself Break out of this Vicious Cycle<\/span><\/h3>\n<ol class=\"_5a_q _509r\" dir=\"ltr\">\n<li class=\"_2cuy _509s _2vxa\"><span class=\"_4yxo\">Limit news intake and avoid your mobiles and tablets for at least an hour before bed.<\/span><\/li>\n<\/ol>\n<div class=\"_2cuy _3dgx _2vxa\">Do something to boost your mood instead &#8211; watching something on TV that is light hearted or listening to a podcast that is positive and uplifting before bed can create the sort of chemistry which helps you sleep naturally.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">2. Learn to Relax<\/span><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">Physical relaxation switches off the stress response, physically and mentally. Find something that works for you &#8211; mindfulness meditation, progressive muscle relaxation, deep rhythmic breathing &#8211; relaxing music &#8211; a long hot bath before bed.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">3. Focus on Resting<\/span><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">Once we get stuck in this pattern of insomnia, we become obsessed with the <span class=\"_4yxo\">need<\/span> to sleep which just produces more anxiety, therefore more of the chemistry that keeps us alert and the cycle continues. Instead think about simply <span class=\"_4yxo\">resting <\/span>rather than sleeping. Even if you\u2019re not asleep, the body enjoys great benefits by simply relaxing and taking time out from all it\u2019s normal activities. Once you take the pressure of \u2018trying to<span class=\"_4yxo\"> go<\/span> to sleep\u2019, it often comes upon us naturally.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">4. Ban Looking at the Time<\/span><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">Regularly looking at the time and working out how many hours you\u2019ve slept or not slept is guaranteed to trigger stress, frustration and anxiety. Be disciplined and break out of that habit.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">5. Write a List<\/span><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">If you find that your mind is full of \u2018things to do\u2019 &#8211; write them down on a pad beside your bed. Your brain then no longer has the need to keep<span class=\"_4yxo\"> hold of them<\/span> all night long as it feels as though they have been taken care of.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\">6. Bore yourself to Sleep<\/span><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">If all else fails, listen or read something very technical or boring. Trying to keep up with it, wears your brain out, and it switches off, drifting into a deep sleep instead. Let\u2019s face it we\u2019ve all had that experience more than once in our lives. Where you\u2019ve been listening to someone who bores you to tears and have found yourself struggling to stifle the yawns or keep your eyes open!!!!<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">Your bed should not be a battle ground. Put these steps into place and make it a place to relax and look forward to.<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">Hypnosis can help many forms of sleep issues and insomnia. If you continue to suffer from sleeplessness and find that it has become a real problem for you, don\u2019t hesitate to give me a call on 01206 683069 so that you can return to enjoying deep restorative sleep.<\/div>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; If you have noticed your usual sleep patterns have changed as lockdown has progressed, you are not alone. Many people are suffering from sleep problems for the first time in their life. Stress affects sleep as the body releases chemicals into our system which are specifically designed to keep us awake and alert. With [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2312,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[8,9],"_links":{"self":[{"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/posts\/2380"}],"collection":[{"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/comments?post=2380"}],"version-history":[{"count":3,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/posts\/2380\/revisions"}],"predecessor-version":[{"id":2420,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/posts\/2380\/revisions\/2420"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/media\/2312"}],"wp:attachment":[{"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/media?parent=2380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/categories?post=2380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.minddesigns.co.uk\/wp-json\/wp\/v2\/tags?post=2380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}