Last night I had the pleasure of working with a client to improve their sleep, using Rapid Transformational Therapy.
They were struggling with not just their ability to fall asleep but also their ability to remain in deep sleep throughout the night.
And it got me thinking about how much of an issue this is for many of us. The issues we have with it are those two exact things: being able to fall asleep and being able to remain in deep sleep throughout the night.
But first, lets talk about how important sleep is.
The importance of Sleep
It is the most important thing for us as humans. Above water intake, above exercise, above healthy nutritious food…
It is absolute number 1 on the list. It is vital for our mental, physical and emotional wellbeing.
It was not until I read Matthew Walker, Why We Sleep, that I really and truly understood the vast benefits of it. See here for the book.
After reading this book I made sure that it was a main priority.
Now, I will change plans / adjust things accordingly, to make sure I have prioritized sleep.
And so should you…
Sleep problem number 1: Falling Asleep
So many people say to me they struggle falling asleep, and when I ask them what their pre-bed routine is, they normally answer with…. Watching an episode of X to switch off, doing a high intensity exercise class to get me shattered, going on my phone to reply to emails or look on Instagram….
All of these things are a NO NO.
We must consciously set ourselves up and prepare ourselves for the best nights sleep possible. Just like we would prepare ourselves for an important job interview, or a fitness class…
Here are some of my top tips to prep yourself:
- Dim lighting, I especially love the Himalayan Salt lamps to produce warm, cosy light
- Playing soft, relaxing music
- Having a hot bath
- Reading a good old fiction novel
- Listening to a yoga Nidra on youtube
Now of course some of you may be thinking, BUT I HAVE 4 KIDS TO FEED, TUCK UP IN BED AND THEN HAVE TO EAT MY DINNER AND REPLY TO ALL MY EMAILS, BY WHICH TIME IT IS 11.30PM!!! THERE IS NO WAY I HAVE TIME FOR ALL THESE THINGS.
Because these things take no time at all.
10 minutes is all it takes. 10 minutes of your time, before falling asleep, will save you 2 hours of tossing and turning before you finally fall asleep.
So, on this note, and made with nothing but LOVE, here is a sleep meditation I have created for YOU!
It is as promised, 10 minutes (or so) and will help you have the most deliciously, deep and nourishing sleep possible.
CLICK HERE to listen, and please share with anyone you may think will benefit.
Sleep problem number 1: Staying Asleep
So it is one thing falling asleep, but then actually staying asleep is another thing. And staying asleep is really important, as this is when we get our deep sleep or REM sleep, the time when all the magical benefits of sleep take place.
I highly recommend tracking your sleep cycle using your Fitbit, Apple Watch, or an app I use is called Sleep Cycle.
These can help to really get to know the patterns that are arising.
Now, I can guarantee that by preparing well for a good nights sleep, you will not only fall asleep easier, but you will stay asleep longer and get all the deep sleep you need.
Sleep and Rules of the Mind
For some of us who struggle with sleep, even the very word can be scary, because our mind automatically associates it with the times where we have lie awake for hours and when the mind stuff, the chitter chatter, gets louder and louder and it is hard to control.
Now, coming back to the rules of the mind I talk about a lot, we must change the habit of thought, in order to change the habit of action (i.e. difficulty when sleeping).
So…to reiterate, here are the rules of the mind
- The mind will do absolutely anything you tell it to
So start telling it how amazing you are going to sleep, how easy it will be for you, and how much deep sleep you are going to get.
2. The mind will only respond to the pictures and words you give it
So be very careful with the pictures and words you give it. Even if you make a passing comment like….’Oh I am just someone who really doesn’t sleep very well’ or ‘I don’t think I am going to sleep well tonight’
Because your mind will respond. But also, news flash…you’re not. No one is. As babies we slept easily and effortlessly. As humans we are designed to sleep in order for optimal wellbeing.
So start telling your mind how easy and effortless you fall asleep.
3. The mind will take you towards pleasure and away from pain
So if you struggle at the moment, perhaps you are attaching it to a time of pain. You must make the time which you go to sleep an extremely pleasurable time. You must make the idea of not falling asleep easily, painful. So the mind will take you towards pleasure (i.e. falling asleep easily) and away from pain (i.e. not falling asleep easily).
Again, here is a meditation I have created for you to indulge in before bed. Click here to listen.
I hope this helps and I hope you have the most deep, delicious and nourishing nights sleep yet.
Lots of love,