There are a number of factors that may affect sleep. If you have sleep problems, it is important to discuss this with your Doctor, in order to exclude a number of possible causes, including:
Psychological issues: mood disorders (depression, bipolar disorder), anxiety disorders, stress
Medication: for instance antidepressants, pain relievers that contain caffeine
Medical Problems: asthma, allergies, acid relux
Sleep disorders: narcolepsy, sleep apnea
If you are having problems sleeping that may be related to:
- Stress
- Anxiety
- Not being able to switch off
Then you might be interested to use these very simple sleep strategies.
Fight Or Flight Response
One of the effects of activating the fight or flight response is that we experience light or interrupted sleep, and we won’t experience deep refreshing sleep, where vital repair functions are carried out.
This may explain why some people experience:
- Poor sleep
- Inability to get to sleep
- Disrupted sleep patterns
- Lack of energy even after long periods of sleep
This fight or flight mechanism evolved to keep us safe. If our caveman and cavewoman ancestors were worried that there may be a hungry sabre tooth tiger prowling around, then it made sense to sleep lightly and be attuned to any noise that could be a threat. However, activating the fight or flight mechanism frequently can cause us health problems. [See my free report ‘ME/CFS Essential Information’ for more information about how stress can affect sleep, immune function, energy production and mental clarity. You can access this on the Home page by clicking here]
I want to share these sleep strategies, as I used to experience insomnia myself, especially when I suffered from ME/CFS.
Although they are not a substitute for addressing underlying issues that can affect sleep, many clients who were having trouble sleeping, have reported that using these techniques have helped them, including clients who have experienced insomnia for years.
1. Counting Technique
As you breathe in, at the beginning of the breath, count one, or focus on your little finger on one of your hands, and say a word to yourself in your head. It can be any word at all:
Peace, calm, trust.
As you breathe out, repeat this word or say another word. So as you breathe in, you might say: Peace
As you breathe out, you might say: Calm
Alternatively as you breathe in and out, you say a very short phrase: I am calm and peaceful
It doesn’t really matter what you say, although avoid focussing on getting to sleep, or say ‘I must relax’.
As you breathe in again, at the beginning of the breath, count two, or focus on your ring finger on one of your hands, and repeat the words or phrase as you breathe in and out.
Repeat for middle finger, index finger and thumb, or count three, four and five.
When you get to your thumb or the count of five, go back to one, and repeat the whole sequence.
Keep doing this over and over. If you find yourself thinking about things again, just let go of the thoughts, and go back to using this technique. Many people understand that doing this quietens the mind, making us more conducive to sleep. Some clients say “I tried it, but my mind started wandering off again”. It would be more accurate to say “I started thinking about stuff again.”
It can take practice. What we practice, we get good at. So if we are used to having a mind that is very active, then this is what we have practiced, and are good at doing. Changing this habit can take some work; perseverance will reap rewards.
2. Stretching
If you are wide-awake, it may be helpful to get up and spend 5 minutes or so doing some gentle stretching, if you are physically able to do this. Obviously you may have to go to another room if you are sharing a bed!
3. Do something
Alternatively, if you are lying in bed wide-awake, it is considered a good idea to get up and leave the bedroom and do something until you feel sleepy again, if you can physically do this (for instance some people with ME/CFS may not be able to easily get out of bed and do the activities described). The idea is that lying in bed wide awake means that you begin to associate being in bed with not sleeping, so by getting up and leaving the room, you avoid creating this association. Certain activities may inhibit getting back to sleep again: watching TV or reading from an iPad can stimulate the brain. There is some research that suggests that the light from something in close proximity can inhibit sleep. Reading a book, doing some cleaning (as long as it isn’t hoovering!), or tidying up may be more helpful. Find out what works for you.
4. Write it down
If you have lots of thoughts going through your head, particularly if you are thinking of tasks you need to do, it can be useful to write it down, so that you have noted it, and don’t need to try to remember it. For reasons already stated, it may be better to write in a notepad rather than using an iPad or smart phone.
Disclaimer
This information should not be taken to constitute professional advice or a formal recommendation, and is not intended to replace the advice and treatment of a physician. Any use of the information set forth is entirely at the reader’s discretion.
I welcome feedback. I’d love to hear how these sleep strategies have worked for you, or any questions you have.
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SIMON PIMENTA is a hypnotherapist, coach and trainer, who specialises in helping people resolve stress, fatigue and other limitations and offers solutions for people who are:
Approaching burnout
Are already on long term sick leave
Want raise their game
He delivers training on the following areas:
resilience and performance
improving sleep
communication training.