Alison Ralph

A hypnotherapist's guide to better sleep and battling insomnia

Written By Alison Ralph                               May 2022

Are you one of the many people in the UK who struggle with sleep? According to the NHS website, a third of all Brits will experience insomnia at some point in their lives. Whether your poor sleep as just started or you have been experiencing it for years, this blog post and free resource will be helpful for you. If you would like to take back control of one of the most natural processes for a human being, then read on.

In this blog post I will:

  • Talk about the reasons you may be struggling to sleep
  • Provide you with a free workbook to help you get sleep back on track
Man in a deep sleep with comfortable pillow and duvet

Would you like to have better sleep and battle insomnia?

If you have been struggling with sleep and are not sure which way to turn it can be frustrating and a struggle to function in everyday life. There are somethings that can help you to get a better night’s sleep again. I firstly want you to think about not doing more but thinking what you can take away from your body and your mind. 

One area to look at is our feelings and emotions from the day. If we haven’t worked through these in the best way that we can then our subconscious mind will do this whilst sleeping, possibly keeping us in the dream stage of the sleep cycle meaning that we won’t feel we have gone into a deep sleep. 

If you are unsure about how to help yourself to work with the feelings and emotions from the day here are some ideas:

  • Talk them through with a friend or a loved one. 
  • Start writing a journal about things that have happened in your day and how you reacted, as well as how you might react differently next time. 
  • Complete some self-hypnosis. To find out how read by blog here 
  • Complete some exercise or another activity that you enjoy

Another important area to think about is whether your nervous system is wired or not. By this I mean, if it is pumping with adrenaline or sugar. If the body is experiencing any of these before bed it will be difficult to relax. You can help yourself with this by:

  • Ensuring that you stop drinking and eating a couple of hours before bed and that you eat and drink the correct things throughout the day. 
  • You don’t exercise too close to bedtime
  • You have helped yourself to relax before bed – try the deep belly breathing technique explained below
Instructions for a relaxing breathing technique

The importance of sleep routines

Do you have children and include a sleep routine for them before expecting them to go to sleep or do you remember having one when you were a child?

What people often don’t realise, because they get into a routine of watching TV or scrolling on their phone and then trying to go to sleep, that sleep routines can be very important to our quality of sleep. Our bodies can only sleep when they are relaxed. Having a sleep routine helps the body to relax and fits in with the bodies biological rhythms. This is, when the body notices that it is getting darker the chemicals for relaxation and sleep are released. If we can help the body to recognise this darkness even more then it will help the body to release these correct chemicals for sleep, thus making falling asleep much easier. 

If you are somebody who struggles especially with getting to sleep then a sleep routine may be good for you. Here’s an example of a sleep routine:

  • Stop watching TV at 9pm
  • Have a bath
  • Change into pyjamas, clean teeth and complete any other hygiene activities
  • Complete a breathing technique or some self-hypnosis

Access my free workbook to help you improve sleep and battle insomnia

I have developed this free workbook for you to print out and complete to help you focus on improving sleep and battling insomnia. The workbook will help you to identify current behaviours and areas where you can make adjustments and improvements, thus giving you a better night’s sleep. 

Improving sleep workbook 

I hope that the workbook helps you to identify patterns in your behaviour during the day and at night and this gives you a starting point for improvement. If you find that one thing doesn’t work allow yourself time to make other adjustments. These ideas may not work for each individual but the more you can get to know yourself the more likely you are to make improvements. Remember, relaxation is key!

Get in touch...

If you would like to improve your sleep and would like to find out how hypnotherapy or counselling could help you I am here to answer all of your questions. 

07719032346