Below are 10 tips to help form healthy sleep patterns. Some of them are obvious – and yet, do we consistently take action on them? If you have tried any of these before, try them again and try some of the other suggestions too!

Build Up Sleep Success And Alleviate Anxiety Linked To Lack Of Sleep

Commit to taking action on these tips. Make them a habit. Notice the difference!

1. Make an effort to spend some time outside in the daylight each day. This will help to regulate your body’s biological clock.
2. Exercise regularly – a great way to improve your sleep. Finish exercising at least 2 hours before you plan to sleep as exercise produces stimulants that stop the brain from relaxing quickly.
3. Buy and listen to a Sleep CD – Keep your personal CD player and earphones (or ipod/MP3 player with downloaded CD programme) by the side of the bed. The calming voice and gentle music will help your mind to switch off and enable you to drift into a restful sleep.
4. Make sure you have a comfortable, quiet and relaxing sleeping environment. Think of the lighting, the sounds in the room, the temperature, the air quality, your bed and pillow, the look and ambience of the room.
5. Avoid food and drink for 2 hours before you go to bed. If you CAN do this, your body will be more able to rest as you fall asleep. If your body is still at work, breaking down food, the quality of your sleep will not be as good. If you need a drink, try hot water or herbal tea rather than tea, coffee or hot chocolate. Avoid alcohol and caffeinated drinks.
6. Refuse to engage in heavy, emotionally draining conversations last thing at night. Avoid work or finance-related conversations. Schedule them in for the daytime.
7. Turn off the television and your mobile phone! Do this at least half an hour before you prepare for sleep. A mobile phone emits radio waves which affect the electrical activity of the sleeping brain. 30 minutes exposure to the ‘talk’ mode signal of a phone delays the onset of sleep.
8. Cultivate a consistent, calming BEDTIME ROUTINE. This will send a signal to your brain that it is time to wind down. What do YOU find relaxing? Build it into your routine.
9. Aim to go to bed, to go to sleep at a similar time every night – it helps to anchor your body clock. Look through your diary at the beginning of the day or the week and make a date with yourself to go to bed at that time.
10. Give yourself 5 – 10 minutes for reflection. Let go of any negative thoughts and distractions that have been part of your day. Replace them with thoughts of all the good things in your life. Think of three good things that happened during the day – however small. This will fill your head with good thoughts and improve your outlook as you wake in the morning.

Now follow up with decisive action. What can you do to wake up in the morning with greater clarity, positivity and inner strength? Grab hold of your diary and plan in some of the ideas.

Enjoy your sleep and the benefits that come with it!

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Get June Wittle’s amazing Sleep CD – now for just £16.19 PLUS you will get an instant download that you can use to fall asleep right now.

Give Yourself The Rest You Deserve.

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Ask people if they would like more sleep and most of them will say yes!

• Is stress causing you to lie awake, anxious, at night?
• Do you have difficulty falling asleep?
• Are you feeling exhausted and irritable?
• Do you suffer from sleepiness and poor concentration?

You’re not alone! Figures from the Health and Safety Executive (HSE) reveal that more than 440,000 of us believe that we are suffering from such a high level of work-related stress that it affects our sleep and is making us ill. Their survey also found that women have ‘statistically higher’ rates of stress than men. The Teacher Support Network found that 82% of teaching professionals have problems sleeping, over 60% stating that stress in the workplace is the cause.

Sleep is vital for our health. Our physical and mental wellbeing hinge on the amount of sleep we get and yet more people are suffering from sleep problems than ever before. Our daily lives are so often spent frantically rushing around juggling so many different elements! Our time for relaxation is cut to a minimum with the demands of our 24 hour a day culture; work, family, home, (more work!), friends (sometimes!) and  … generally trying to squeeze everything in!

When it is time to sleep, it can be hard to leave the hurry and worry of our daily life behind, making it difficult to fall asleep. For some, falling asleep is not the problem. That’s the easy part! It is waking in the early hours, unable to fall back to sleep that causes problems.

So, if lack of sleep is your problem, what can you do to sink into a calm and soothing sleep which will nourish your mind and rest your body every night? How can you get back into your own natural rhythms of sleep and wakefulness?

Firstly, remember that the less you worry about it, the more likely you are to have a good sleep – easier said than done of course!

What CAN you do to calm your mind? Expert opinion differs on whether or not to stay in bed or get up for a while before trying to fall back to sleep. If you stay in bed it is difficult to stop the whirring of thoughts going around and around. If you get up, you are more awake and stimulated! One effective and proven method is to listen to an audio programme to gently guide you back to sleep. This offers something soothing rather than stimulating and replaces persistent anxious thoughts with calm, relaxing mindfulness.

Get June Wittle’s amazing Sleep CD – now for just £16.19 PLUS you will get an instant download that you can use to fall asleep right now.

Give Yourself The Rest You Deserve.

CLICK HERE NOW