Home

Marions' Profile

Experience & Qualifications

Life Skills

Counselling/coaching

Stress Management

Training

Contacts 

 

 

 

 

 

 

 

Anxiety Sleeping Breathing Tension Relaxation Eating Causes Exercise

 Marion Tyler Associates

5 Woodside Road, Ferndown, Wimborne, Dorset, BH22 9LB
Tel: 01202 855275, Email: enquiries@mariontyler.co.uk
Sleep difficulties

 

 

 

Sleep is the most restorative function of the body.  It is only during sleep that cell replacement occurs to carry out essential repairs to worn out or damaged tissues. 

Sleep is as important for our health as good nutrition and exercise.  If we are deprived of sleep this causes a decrease in mental function, reduces reaction time, irritability, impaired function of the immune system and many other unpleasant side effects. 

Tips to improve sleep patterns

  • Distract your mind from the problems of the day.  Passive TV watching may not do the trick.  Better to engross yourself in a book, hobby or conversation.

  • Give your body a change.  If your day is mostly spent sitting down, take a walk or do some exercises.

  • Establish a "getting ready for bed routine" to be carried out unhurriedly and quietly, to gradually slow down your metabolism.

  • Once in bed, find a really comfy position and breathe slowly and gently as if already asleep.

  • Feel the tension draining out of every muscle, starting with your feet and legs and working up through the body.

  • Enjoy the warm heavy sinking sensation that comes over your body.  Don't think about sleep.

  • Quieten your breathing until it's inaudible and you are quite still.  In this state sleep should follow automatically

  • Look at what you eat and drink during the day.

  • More than 5 cups of coffee a day can increase pulse rate and upset sleep patterns, so cut down or stop.

  • More than 10 cups of tea has the same effect so try having less.

  • Cola drinks contain large amounts of caffeine so these can also interfere with relaxation.

  • Poor eating habits can disturb sleep patterns (e.g. very low calorie diets lighten levels of sleep).  Try a little food but often - don't overeat or starve.

  • Small amounts of alcohol can be relaxing, but it can also over stimulate some people who then find it difficult to sleep unless they have a large amount.

  • Don't smoke for at least one hour before bedtime (give up if possible of course).

  • A warm bath before bedtime helps but not too hot!

  • Don't over-exercise just before bedtime - this again is too stimulating and difficult to bring your adrenaline levels down
     
    Anxiety Sleeping Breathing Tension Relaxation Eating Causes Exercise