Northern Suburbs

Melbourne Victoria Australia

Email: ispsychology@outlook.com

Phone: 0433 558 221

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SLEEEEEP - Please Help Me Sleep!

Updated: Mar 17

Too much sleep or too little sleep, these are common problems I hear clients talk about. From difficulties falling asleep, to waking numerous times in the night, to early morning wakes ups, how do we stop fighting the shut eye and get back to sleeping.




There can be many underlying reasons as to why people are not sleeping and I would encourage you to talk with your GP first if you have major concerns relating to your sleep. I have put together a list of some handy tips to try get you back to sleeping like a baby… oh wait a minute hopefully not that long because 18-20 hours a day would be way too much for an adult. We are aiming between 6-8, however please be kind to yourself if you fall outside these norms, because some people function really well with more and others with less, its about finding the sweet spot for you. Similarly, because you are unique, some things will work for you and other things will not.


Tips

1. Regular bedtime routine: Having a regular wind down routine before bed it helps your mind and body to get into a pattern of knowing what is coming next.


2. Caffeine, no no no, or maybe a little but earlier in the day: Caffeine is a stimulant and works to activate your central nervous system and brain not calm it down, you want to aim for calm. So if you are like me and you like to eat chocolate after dinner you may want to trial having this for morning tea instead. Similar for coffee, energy drinks, and tea also have varying amounts of caffeine.


3. Alcohol: Alcohol may support you to get to sleep, however it reduces the quality of sleep and often results in waking or disrupted sleep in the second part of the night.


4. Guided meditation for sleep/hypnosis for sleep/solfeggio frequencies for sleep/relaxing music, reiki music or nature sounds: If you do a quick search on youtube you can find many of these options available for you to try for free. Pop your headphones on just before bed and drift away,,,literally.


5. Reduce light surrounding you: Arrhh don’t remove my screens!: Screens emit light and engaging with them also stimulates your brain, telling your body it is time to be awake. Remember to think about what your body needs to create an environment whereby you feel at peace and can switch off. So loud music, bright lights and intense thinking sessions may need to remain outside the bedroom. On waking it is also important to let the light in as this trains your body to know that it is time to be awake.


6. Thoughts going around and around and around: Sound familiar? I’m so tired but I just can’t switch off my mind. This is one of the most common issues I hear through my work. So have a note pad next to your bed write down anything that comes to mind and tell yourself you will deal with it in the morning because you are now choosing to sleep. If you are having worries about not sleeping this can also make it more difficult to fall asleep. Regularly affirming what you want rather than what you don't want might help: "I am able to quickly and easily fall asleep". If you are worried about going to sleep for a particular reason e.g. safety concerns or nightmares explore options to overcome these challenges either alone or with a psychologist.


7. Drop your body temperature: If you have been trying to fall asleep but can’t after about 20 min get up, try having a cool glass of water, or lie on top of your covers to cool your body temperature down, jump back into bed.


8. Bed for sleep or intimacy only. If you are stuck in a pattern of going to bed and lying awake for many hours before you get to sleep try going to bed about one hour before you would normally fall asleep. E.g. I go to bed at 10pm and lie awake until 1am. Try stay out of bed until 12 then go to bed. Or if you are unable to sleep after about 20 min of lying awake get up and do a low key activity and head back to bed again when you start to feel sleepy.


9. If you feel you have exhausted all options, including speaking with your GP or you are keen to try something different consider energy healing sessions, click here for more info:


https://www.intuitivespiritualpsychology.com.au/post/what-is-energy-healing-and-pellowah


One or a few 30min energy healing sessions could get you back to sleeping in no time, now doesn't that sound great:). To book your session now from the comfort of your own home click on the link below:


https://www.intuitivespiritualpsychology.com.au/book-online


Testimonials:

"After struggling for 30 + years with sleeping, I decided it was time to try something different. I was waking 4-5 times a night and finding it hard to get back to sleep, when I woke up I had lots of things running through my mind. When I first heard about energy healing I was very skeptical. I saw Sasha for 3 Pellowah sessions and started sleeping all the way through waking only once to go to the bathroom. My last session was about 4 months ago and I am still only waking once. Through having restful sleep I am not as stressed during the day and I feel more proactive and organised. I am less stressed about negative occurences. I highly recommend Pellowah as a solution to deeper sleep" Male 65


"I've met with Sasha on many occasions now, with the most recent being for insomnia. I had not slept properly for 8 consecutive days - averaging 2 hours per night. Having exhausted all other avenues (and being at my wits end) I contacted Sasha for a healing. After one session of Pellowah I slept like a baby that night and have ever since (now months on). I would highly recommend Sasha for any kind of healing work be it for physical or emotional results. She is incredibly gifted and high on my 'go to' list for self-care." Female 30's


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