5 Ways to Improve Your Sleep

I just watched a presentation by Ruth Webb and Emma Pipe as part of the BACP Private Practice Conference. It overflowed with ways to support clients who are experiencing sleep difficulties (which can contribute to and result from anxiety, depression, work and relationship difficulties). Here are just a handful:

  1. Have a bath before bedtime, which raises the body temperature, before allowing it to drop to an optimal level for sleep.

  2. Get 30 minutes of brisk exercise per day.

  3. Have a snack at the start of your bedtime routine (ideas here)

  4. Focus on a ‘seed word’ as you lay in bed, and visualise an object for each letter of that word. For example BEDROOM you might think about a ball (the size, colour, texture, movement of it, etc.), then about an elephant, then a door and so on. (Pick neutral objects without stressful or stimulating associations for you. Move slowly though each and focus on the details. If you’re not asleep by the last object, pick another word and repeat.

  5. Go to bed and get up at the same time every day, where possible - a big ask at weekends, but a huge factor in improving sleep. If you work shifts, see here

    For more detailed work and support, see a counsellor to work on thought patterns as you are trying to sleep, to understand and challenge unhelpful thoughts and find calming alternatives. I can work with you to decrease stress, anxiety and other causes of sleep deprivation too - approaching your sleep issues from both angles.

Rachel Lackeycounsellor silsden, counsellor keighley, counsellor skipton, counselling silsden, counselling cononley, sleep therapy, insomnia, improve sleep, psychotherapy silsden, psychotherapy skipton