Have a 60- to 90-minute winding down routine before you go to bed every night. This means doing things to help your body and mind feel relaxed and calm, and avoiding anything that overly stimulates the brain. Reading, light exercise, meditation, listening to relaxing music, having a bath, and self-care routines can all help. Avoid checking work emails, turn off notifications, don’t start planning or strategising, no gaming or social media. Think: gentle, relaxing, calm.
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Another strategy that people sometimes turn to when they are desperate for a good night's sleep is drinking alcohol.
Sleep myth: it helps you to sleep.
Sleep truth: it might help you fall asleep more quickly, but it wreaks havoc on your sleep quality as the sleep you ...
Cognitive behavioral therapy for insomnia (CBT-I) is usually provided by clinical psychologists and cognitive behavioral therapists, as they have the necessary skills and knowledge to help facilitate change
CBT-I helps deal with the root cause of the issue and the factors that are making it...
Lots of people struggle with racing thoughts, where, as soon as they wake up, their brain suddenly switches on and their head is full of things they need to do, worries, memories and so on.
A strategy that can reduce the impact this has on your sleep is the ‘brain dump’ exercise – you mig...
Stimulus control is all about keeping your bed and bedroom for sleep (and intimacy) only. If you have insomnia, that ideally means no eating, reading, working, watching TV, gaming, online banking, to-do lists and so on when you’re in your bedroom. This is because we want your brain to form a stro...
Progressive muscle relaxation is a great way to help the body relax.
It’s a simple technique that you can practise when you first get into bed. Here’s how to do it:
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