A Journey to Better Sleep

By Julie Hamshere

Do you struggle to fall asleep at night or wake up feeling tired and unrefreshed? You’re not alone. A recent study by the Direct Line Group found that one in seven Brits survive on less than five hours of sleep a night, and 71% of the country do not get the recommended amount of sleep, (NHS guidelines state seven to nine hours for adults, nine to 13 hours for children). The impact of poor sleep patterns on our lives can be significant, from decreased brain function to lower mood, stress, and overall health.

Sleep is essential for our well-being, but sometimes it can be elusive. Factors like money worries, relationship problems, ill health, exam and work stress can lead to sleep problems at any stage of life. It’s important to recognize the cause of any long-term sleep issues, but this can take time. Meanwhile, taking a holistic approach to selfcare can be beneficial.

The UK is sleep deprived, but you don’t have to be. In this article, we’ll guide you through the basics of better sleep and explore some helpful tips and techniques to ensure a good night’s sleep.

Setting yourself up for a good night’s sleep starts with small changes, such as avoiding blue light from devices, cutting out alcohol and caffeine, eating earlier in the evening, using calming scents, and investing in blackout curtains or blinds. Establishing a bedtime routine can also be beneficial. For instance, you can try going to bed at the same time every night, using a salt lamp and relaxing pillow spray, and listening to a gentle podcast story.

Preparing your body and mind to switch off and relax is also crucial. Two therapies that you can do at home every night in bed are reflexology and hypnosis techniques. Reflexology can help you relax and fall asleep by working on specific points in your hands to promote relaxation and balance within your body. Hypnosis, on the other hand, involves visualizing, focus and breathing to help calm your mind and body, helping you drift off to sleep.

Try Reflexology

Walk your thumb along the diaphragm reflex (across the middle of the hand from one side to the other) and take deep breaths. Next rub your thumb and use circular movements over the top and the tip of the other thumb (the area above the bend and behind the nail bed) to help calm your mind. Repeat these movements on both hands.

Try Hypnosis

(with your eyes closed)

Imagine a calming colour surrounding you and as you breathe in, imagine breathing in that colour of calm. Breathe out any worries or stresses and continue until you feel heavy and relaxed. By visualising the colour as a calming mist surrounding you, it will easily reach any tense parts of the body and you can imagine these areas softening and relaxing as you do this simple exercise.

If you’re struggling with sleep, it’s important not to stress yourself out over it. Regular reflexology and hypnosis practice can help with general stress and anxiety and promote balance and relaxation. However, if you have consistent sleep problems, it may be a sign of a sleep disorder, so talk to your doctor.

If you’d like to experience the power of reflexology or hypnosis, please contact Julie@feelthinkdo.co.uk. Julie practices in the North London/Herts area and remotely, and all readers will receive a 10% discount off their first booking. So, why wait? Take the first step towards a better night’s sleep today.