Finding Sleep

What's not working for you?

Have these?

• Can't get to sleep
• Can't stay asleep
• Wake too early
• Broken sleep
• Begin each day 'tired'

Have you prepared to sleep?

• Have you wound down before bed?
• Have you just eaten?
• Consumed alcohol
• Is the room a place of peace?
• Maintaining a routine?

Sleep Hygeine

• Do exercise, but earlier! (Unless is 'sexercise!')
• Avoid alcohol near to bed-time. (Makes you wee and dehydrates us!)
• Finish eating earlier to avoid waking groggy
• Be well hydrated
• Be comfortable. How is the room temp and air quality
• Avoid 'any' electronics and tech' screens in the room! (Yes, smartphones too!)
• How is the light? Are curtains/blinds appropriate for sleep?

Sleep Hygiene (Cont'd)

• Try turning stimulating media off for five mins before bed!
• Begin to be mindful and clear the day from your thoughts.
• Play in your mind, without judgement, a brief 'film' of your day.

Begin to relax

• Try a 'body-scan'. Visit each muscle group, in your mind - and relax.
• ...then come to your breath!
• Say to self (mentally) "I'm breathing in...breathing out"
• ...for just a few minutes
• The mind will slow when our breathing is gentle and focused.

Thoughts!

• The mind WILL wander. (Accept this!)
• Any thoughts you cannot release, write them down!
• Return to the breath, again.

On waking

• Lay still and come to, gently!
• Breath in, (gently and fully)
• Breath out and empty the lungs. (You may want to face away from partner:-)
• Avoid thinking about the day ahead until there are actions to take

Gently does it!

• When ready, gently arise.
• Mindfully move from the bed to the bathroom
• Focus on one task at a time.
• Try to avoid 'rushing', and...
• Have a great day!

Anglia Counselling Ltd (Newmarket)