The Benefits of Sleeping Well
- Increased energy levels
- Increased mental clarity, memory, brain function and problem solving
- Start the day feeling refreshed & re-energised
- Reduced stress, illness and disease
- Increased resilience to pressure
- Gives skin a healthy glow
- Slows down the ageing process
- Helps the bodies cells to repair
- Increased ability to control your weight
- Keeps you happy and motivated
The Sleep Cycle
- There are five stages of sleep: 1, 2, 3 NREM (non rapid eye movement) 4 and 5 REM (rapid eye movement). Usually when you are sleeping, you begin at stage 1 and go through each stage until reaching REM sleep, and then you begin the cycle again. Each cycle lasts around 90 minutes
- Stage 1 naturally begins as the sun sets and the pineal gland releases melatonin
- As the night progresses the periods of NREM sleep become shorter and REM sleep become longer
- You may be easily woken at stage 1 but can fall back to sleep easily. It can be difficult to wake up during stages 3 and 4 but if woken you will feel tired and un-refreshed
Good Sleeping Habits
- Ensure you have a good quality pillow and mattress
- Check your duvet is the right tog for the time of year (summer 4.5 tog, autumn 10 tog and winter 13 tog)
- Keep your bedroom cool and dark throughout the night
- Ensure your bedroom is a quiet and calm place
- Keep your bedroom clean, tidy and clutter free
- Love your bedroom
- Do not use your bedroom to watch TV or to do work
- Avoid napping or lying in to catch up on sleep
- Move alarm clocks and all other electronic devices at least four feet away from your head
- Use a Phillips wakeup light instead of your alarm clock
How to Sleep Well
- Follow the good sleeping habits (above)
- Control the ‘noise’ levels around you
- Work with your bodies natural sleep cycle
- Avoid sleeping pills. Supplement with natural remedies such as our Sleep blend if sleep remains a problem
- Use relaxation strategies or tools to enhance deep relaxation (below)
Relaxation Strategies
Deep Breathing
- Get into a comfortable position in bed
- Close your eyes
- Take a deep breath in through your nose and out through your mouth
- On each breath bring your attention to a part of your body, as you exhale relax all the muscles in that area
- Start from your head and continue until you have relaxed every part of your body
Free your Mind
- Get into a comfortable position in bed
- Close your eyes
- Acknowledge your senses
- Slowly breathe in through your nose and out through your mouth
- Keep your attention and focus on your breath and nothing more
- If a thought comes to mind, observe it as a spectator only and watch it float away
Tools to Enhance Deep Relaxation
- Deep Breathing
- Alpha Music www.silenceofmusic.com
- Meditation
- Self-Hypnosis
- Massage Tools
- Progressive Muscular Relaxation (PMR)
- Yoga, Pilates or Tai Chi
- Relaxing and Healing Incense
Thank you for taking the time to read this worksheet. Today say to yourself over and over “I am ready to make a change to ensure a restful night's sleep” and know you’re worth it!
Yours in health and happiness,
Beth Cook
