Are you struggling with your sleep patterns? Maybe trying to get to sleep is the problem or you wake up in the middle of the night and just cant settle again? Did you know that nearly half of Brits have trouble getting to sleep because of stress and worry? According to the Sleep Council, work pressures, financial worries, health issues, juggling family life and err hem, Brexit, are the main causes of stress and worry at night. With these statistics in mind, here are some tips on what you can do if you can’t sleep.
What to do if you can’t sleep: 3 tips
1. Reflect and Do
Have a think back to the time when you could sleep well. What was different then? How did you get to sleep, what were your sleep patterns like and what was your environment like? Was your health different? For many people, sleep patterns have changed over time and maybe some new unhealthy habits have creeped in. The first step is return to the routine when things worked well and you didn’t have to do much to go to sleep. This might be a big step that requires time, perseverance and a ton of will power but it could get you back on track again.
2. Tackle your Worries
During the day we are rushing around with plenty of distractions and things to do. However, night time is the time when we are alone with our thoughts. They go round and round in our minds, just keeping us awake. When i say tackle your worries, i mean write them down in a book by your bed and then leave them til the morning. That’s it. don’t do anything else. You can deal with them tomorrow unless it is an urgent situation that needs sorting NOW. If you feel as though you don’t have control over your worries, ask yourself how is worrying about things at night helping you? For many people, worrying is a way of problem solving. Is that what you’re trying to do? if so, is it working? If not, ditch it and problem solve properly the next day.
3. Practice Mindfulness- A Long Term Strategy (but a good one)
Mindfulness is a way of letting go of worries and keeping your mind more on the present and less in the future and past. Mindfulness is not really aimed at helping people relax so the idea is to start practising during the day when you have some spare time. Persevere with mindfulness and don’t expect it to work for a long time but eventually with regular practice it will help you let go of the things that bother you at night.
CBT can help you get back into a good sleep routine, ditch unhelpful habits and manage your worries. If you would like some support to do this, contact me today on 0161 8831156 or drop me an email. If you think lack of sleep is linked to your physical health, why not visit your GP for advice.