of us struggle with both getting to sleep and staying asleep and we have
probably tried every trick in the book including avoiding electronic screens
before bedtime, avoiding caffeine before bedtime, and the deep breathing
techniques / meditation.
work, some don’t so we offer some fairly surprising tips about getting to sleep
that may be worth trying if you have issues in this area of your life which is
having impact on other things.
Try to stay awake!
As silly as it sounds, this reverse psychology stems from a Scottish study who told
one group of insomniacs to lie in bed and stay awake with their eyes open, and
told another group to try to fall asleep as they normally would.
two weeks they found that the group which had been told to try and stay awake fell
asleep more quickly and easily than the other group.
get up and out of bed, sit in a different environment and read a book or
something equally calming.
is particularly useful when you wake up during the middle of the night. Beds
should be associated with sleep and not with lying awake, so by changing the
environment you will break the association and when you’re feeling sleepy after
a couple of chapters, go back to bed to sleep.
Change your body temperature.
ideal body temperature for sleep is one that is cooling. Your body will
naturally get sleepy as the temperature cools down in the evening.
accelerate this, have a warm bath or shower before bed and try to keep your
room around 18° C if you can.
Plunge your face into cold water!
one is a real surprise and it sounds like totally the worst thing you could
according to the Mammalian Dive Reflex plunging your face into cold water can
help reset the nervous system and aid the sleep process. It may not sound
logical but by doing this you will slow the heart rate and become more relaxed.
The Brain Dump
have referred to this elsewhere and it is logical that if you go to bed with
the events of the day and thoughts of tomorrow on your mind then you will find
sleeping a challenge.
brain dump involves a notebook and pen by your bedside and for you to write
down all the issues that may be on your mind. When that done – light out and go
to sleep safe in the knowledge that you will not forget important issues in the
morning because they are recorded.
luck and if you have any tips that work for you, please let us know!
Mayfair, we care.