The Ultimate Guide to Lifestyle Changes for Better Sleep
Jan Sargent
??Transforming Lives | Executive & Personal Coach | Certified Cognitive Behavioural Hypnotherapist | Mindset Mastery for a Fit Mind, Happy Heart?
Introduction
Without regular, restful, refreshing and renewing sleep, it is hard for us to function in a fully optimal way. Whether in our work lives or in our personal lives, sleep is crucial to us functioning fully. Good sleep helps usto cope with the stresses and strains of everyday life.
Getting a good night's sleep is essential for our overall health and well-being. It helps us feel rested and rejuvenated and also plays a crucial role in maintaining a healthy body and mind. Sleep deficiency has been linked to a wide range of health problems, including heart disease, diabetes, obesity, and depression.
Poor sleep can have a significant impact on physical and mental health. It can lead to daytime fatigue, irritability, difficulty concentrating, and a weakened immune system. Chronic sleep deprivation has also been linked to an increased risk of developing certain diseases and conditions. Such as high blood pressure, stroke, and mood disorders.
Lifestyle factors play a significant role in sleep quality. Things like diet, exercise,?stress, and screen time can all impact our ability to get a good night's rest. By making simple lifestyle changes, we can improve our sleep quality and reap the benefits of being well-rested. In this guide, we will explore the best strategies for better sleep, including the role of?Cognitive Behavioural Hypnotherapy for Insomnia (CBH)?in helping us to do this.
The Basics of Sleep
Understanding the sleep cycle and stages of sleep
Sleep is a natural, recurring state of rest for the body and mind. It is an essential part of our daily lives and plays a crucial role in overall health and well-being. To understand how to improve sleep, it is important for us to first understand the basics of sleep.
The sleep cycle consists of four stages, each with its own unique characteristics.
The importance of sleep quality and quantity
Sleep quality and quantity are both important factors for overall health and well-being. Quality refers to how well we sleep, while quantity refers to the amount of sleep we get. The ideal amount of sleep varies from person to person. Most adults need between 7-9 hours of sleep each night. Sleep deprivation can have negative impacts on physical and mental health. Including decreased cognitive function, increased risk of chronic diseases, and even reduced life expectancy.
Many of us have probably not recognised the importance of getting the right amount of sleep has on our lives. It’s important that we become ‘awake’ to this fact (groan…..yeah, sorry. A poor excuse of a pun..).
Factors that affect sleep, such as age and genetics
Factors that affect sleep include age, genetics, lifestyle, and environmental factors. As we age, our sleep patterns and needs change. Young children and teenagers require more sleep than adults. While older adults may experience more difficulty sleeping due to changes in their circadian rhythms. Genetics can also play a role in determining sleep patterns and disorders. Lifestyle factors, such as diet, exercise, and?stress?levels, can impact sleep quality and quantity. Environmental factors, such as noise, light, and temperature, can also affect sleep.
Understanding the basics of sleep is the first step in making lifestyle changes to improve sleep quality and quantity. By addressing factors that affect sleep and implementing strategies for better sleep habits, we can improve our overall health and well-being. In doing so, we give ourselves the best chance of being able to cope fully and more optimally with our day to day lives.
The Effects of Poor Sleep
It’s also pretty important that we understand the effects upon us of getting a poor quality (and quantity) of sleep. Many of us probably turn a blind eye to how poor sleep actually makes us feel on a day to day basis. And, even worse, what potential effects that has upon our mental, emotional and physical health.
Short-term effects of poor sleep, such as fatigue and irritability
Poor sleep can have a range of negative effects on our physical and mental health. In the short term, poor sleep can result in feelings of fatigue, irritability, and lack of focus, which can affect our daily lives. Maybe when we are a bit grumpy (errr…. who me…?), we might be able to trace it back to poor sleep? Do you think you may be affected this way sometimes?
Long-term effects of poor sleep, such as increased risk of chronic diseases
Furthermore, poor sleep can contribute to a range of long-term health problems. Including an increased risk of chronic diseases such as diabetes, heart disease, and stroke.
The impact of poor sleep on our physical health is significant (Medic et al., 2017a). Studies have shown that poor sleep can lead to an increased risk of obesity, as it affects hormones that regulate appetite and metabolism. Additionally, poor sleep has been linked to an increased risk of type 2 diabetes, as it can affect insulin sensitivity and glucose tolerance. Poor sleep has also been linked to an increased risk of heart disease and stroke, as it can affect blood pressure and inflammation levels in the body.
Serious stuff, eh?! Who knew this? Well, I guess we do now!
The impact of poor sleep on mental health, such as anxiety and depression
It's not just physical health that's affected by poor sleep. Our mental health can also suffer as a result of poor sleep.
Research has shown that poor sleep can lead to mood swings, increased stress levels, and even cognitive impairments such as difficulty with memory and concentration. It's not uncommon for people with insomnia or other sleep disorders to experience symptoms of?anxiety?or depression, which can make it difficult to cope with day-to-day life.
Poor sleep has also been linked to mental health issues such as?anxiety?and depression. Studies have shown that people with insomnia or other sleep disorders are more likely to experience symptoms of?anxiety?and depression. In fact, poor sleep is often considered a contributing factor to the development of mental health problems. Chronic sleep problems can also make it more difficult to manage existing mental health conditions, further exacerbating the issue.
What we now know is that the effects of poor sleep can be far-reaching and significant. Impacting both our physical and mental health. It's important to recognise the importance of sleep in maintaining overall health and take steps to improve sleep quality when needed.
Thank you, scientists. At least we do know this now. And awareness is the starting point of any change for any of us. Once we know what the issues are, we can work on finding options for change.
Establishing Healthy Sleep Habits
Establishing Healthy Sleep Habits
Getting a good night's sleep requires not only the right environment but also the right habits. In this section, I’ll explore some of the best ways to establish healthy sleep habits.
The Importance of a Consistent Sleep Schedule
One of the best things you can do to promote good sleep is to establish a consistent sleep schedule (Sleep Tips: 6 Steps to Better Sleep - Mayo Clinic, n.d.). This means going to bed and waking up at the same time each day, even on weekends.
I know, I know. Who doesn’t like a lie in at weekends. Right?!
But. Our bodies thrive on routine, and a consistent sleep schedule can help regulate our internal clock, also known as the circadian rhythm. This, in turn, can help us fall asleep faster and wake up feeling refreshed.
Have you tried this? Do you have a regular time to go to bed and sleep and time to wake in the morning? Of course, this isn’t always easy for those with small or young children or people who have some types of caring responsibilities, for example. And pity those poor souls who do shift work and night work for whom this is really difficult to achieve.
Tips for Winding Down Before Bed
Another essential component of healthy sleep habits is winding down before bed. It's important to create a relaxing routine that signals to your body that it's time to sleep. One of the most important steps is to avoid screens for at least an hour before bed. The blue light emitted by electronic devices can disrupt the production of melatonin, a hormone that helps regulate sleep. Some devices do have settings that you can turn on to prevent blue light being emitted.
However, it could be a really good move to get out of the habit of using your electronic devices until you go to bed. Creating a more relaxing and ‘natural’ sleep routine such as reading a book. You could also take a bath, or practice relaxation. These techniques could, ultimately, be better or your overall health.
Techniques for Relaxation
Speaking of relaxation techniques. There are several strategies you can try to help calm your mind and body before bed.?Progressive muscle relaxation?(Cuncic, 2023) is one technique that involves tensing and then relaxing different muscle groups in your body. This can help release tension and promote relaxation. Another popular technique is aromatherapy, which involves using essential oils to create a calming environment. Lavender, chamomile, and valerian root are all popular choices for promoting relaxation and sleep.
Self-hypnosis can also assist to get you into a more relaxed state and ready for sleep. A?hypnotherapist?can help you to learn how to use hypnotherapy for insomnia.
Establishing healthy sleep habits can take time and effort, but the benefits are well worth it. Creating a consistent sleep schedule and practicing relaxation techniques, helps ensure that you get the quality sleep your body needs to function at its best.
Creating a Sleep-Conducive Environment
The environment in which you sleep can have a significant impact on the quality of your sleep. Designing a bedroom that is conducive to sleep can help you fall asleep faster and stay asleep longer. Here are some factors to consider when creating a sleep-conducive environment.
Temperature
The ideal temperature for sleep is between 15.6-19.4 Celsius.
Hhhhhmmm…. Those temperatures do seem rather precise don’t they ….?! That’s because they were converted from the original reported ideal temperatures of 60-67 degrees Fahrenheit. Ah ha! That makes sense now, doesn’t it!
Keep your bedroom cool, and if necessary, use a fan or air conditioning to achieve this temperature. However, be mindful not to make the room too cold or too hot, as this can disrupt your sleep.
Lighting
Keep the lighting in your bedroom low, especially at night. This will help signal to your brain that it is time to sleep. So check out your lighting. Is it a bit too bright? Might you benefit from a low wattage blub instead? Or maybe a different lampshade?
Use blackout curtains or blinds to block out any outside light that may be keeping you awake. I’m one of those people who dislikes being in an entirely dark room as I find it disorientating. But I also know people who can only sleep when the last chink of light has been extinguished from their bedroom. The infinite variety of humans!
Noise
Noise can be a significant disruptor to sleep. Consider using earplugs, a white noise machine (an Alexa?) or an app, or a fan to reduce noise pollution in your bedroom. You could also use noise-cancelling headphones or earbuds if you find that works better for you. (Please can someone ask the birds to start their dawn chorus at, ummm, a later time than dawn…).
Bedding
Choose bedding that is comfortable and appropriate for the season. For example, in the summer, you may prefer light and breathable fabrics such as cotton or bamboo, while in the winter, you may prefer flannel or heavier fabrics. It's also important to make sure your bedding is clean and fresh.
I have autumn/winter and spring/summer weight duvets and change them accordingly. In fact, right now is the time to go to the summer weight duvets in my household. For me, it’s proved hugely beneficial and I sleep much better than I did simply because of this one trick.
Mattress and pillows
Your mattress and pillows play a critical role in your sleep quality. Choose a mattress that is supportive and comfortable for your body. It's recommended to replace your mattress every 7-10 years. Similarly, choose pillows that are appropriate for your sleeping position and provide adequate neck support.
Now I’m not a bedding expert, but I am somewhat aware that side sleepers and front sleepers, for example, will probably require pillows of different thicknesses to support their preferred mode of sleeping. You can?check out this guide for a little more information?(Schubbe, 2023) and I’m sure if you do a bit of research, you’ll find loads more info about pillows if this is a trick you think could help you. I know of people (including me) who take their own pillows when going to stay over in other locations and they swear that this helps them sleep better.
Electronics
Keep electronic devices out of the bedroom or use them sparingly. The blue light emitted by devices such as phones, tablets, and laptops can disrupt your sleep. If you must use electronic devices in your bedroom, consider using blue light-blocking glasses. Or. Change the settings on your device to turn off the blue light emitted and make sure to switch them off well before bedtime.
Clutter
A cluttered bedroom can create a sense of chaos and disrupt your sleep. Keep your bedroom tidy and organised to create a peaceful environment that promotes relaxation.
Creating a sleep-conducive environment involves making your bedroom a relaxing and comfortable place to sleep. By considering factors such as temperature, lighting, noise, bedding, mattress and pillows, electronics, and clutter, you can design a bedroom that promotes healthy sleep habits.
The Role of Diet and Exercise in Improving Sleep
Getting regular exercise (Passos et al., 2011) and maintaining a healthy diet (Baron et al., 2011) can have a significant impact on sleep quality. Here are a few things to consider when it comes to diet and exercise for better sleep:
The impact of Diet on Improving sleep.
Until comparatively recently, the role of diet impacting upon sleep has not been a strong focus of research. This is a complicated area and there is still plenty more research work to be done. There are still some differences of opinion between scientists about whether or not eating before bedtime (i.e. within 3 hours) is OK or not (Suni & DeBanto, 2022). In time, no doubt, more clarity will be obtained as more research is carried out.
However, in the meantime, there are some simple tips that may be offered to help improve sleep quality.
The best types of exercise for promoting better sleep
Regular exercise can help promote better sleep by reducing stress and?anxiety, and by increasing the amount of time spent in deep sleep (Kredlow et al., 2015). Here are some types of exercise to consider:
It's important to note that while exercise can help promote better sleep, it's best to avoid exercising too close to bedtime, as it has the potential to interfere with the body's ability to wind down and fall asleep.
Maintain a healthy lifestyle
By maintaining a healthy diet and getting regular exercise as appropriate to each individual’s needs, it's also important to maintain a healthy lifestyle overall. Reducing or avoiding caffeine and alcohol intake, managing stress, and quitting smoking are all important steps to take for better sleep.
By making lifestyle changes like these, you can significantly improve the quality of your sleep and wake up feeling rested and refreshed.
Managing?Stress?and Anxiety for Better Sleep
Understanding the link between stress/anxiety and poor sleep
Poor sleep and stress/anxiety are closely linked, as one can exacerbate the other (Medic et al., 2017b). When you're under stress, your body produces cortisol, a hormone that can make it harder to fall asleep and stay asleep. Similarly, when you don't get enough sleep, it can increase your stress levels and lead to anxiety. Therefore, managing?stress?and?anxiety?is an essential part of improving sleep.
Tips for reducing stress and anxiety to promote better sleep
Identify the sources of stress: Identify the situations, people, or circumstances that are causing you to feel stressed or?anxious. Once you identify these sources, you can develop strategies to manage or eliminate them.
Techniques for relaxation, such as deep breathing and meditation
There are many ways to reduce stress and anxiety, and finding what works best for you is key. As a starting point, here are few tips:
In short, managing?stress?and?anxiety?is crucial for better sleep. Finding relaxation techniques that work for you, exercising regularly, establishing a relaxing bedtime routine, avoiding stimulating activities before bed, and seeking professional help when necessary can all contribute to reducing stress and anxiety and improving sleep quality.
Sleep Aids and Supplements
Sleep aids and supplements can be a tempting solution for individuals struggling with sleep. However, it is important to understand their potential benefits and risks before using them. You should always talk to your medical professional before using any sleep aids or supplements. Particularly as they may interact with other medications, have potential side effects or other unintended consequences.
How Cognitive Behavioural Hypnotherapy (CBH) Can Help with Sleep.
CBH and how it works
Cognitive Behavioural Hypnotherapy?(CBH) is a form of psychotherapy that combines Cognitive-Behavioural techniques with hypnosis to help individuals overcome a range of issues, including insomnia and other sleep disorders. The goal of CBH is to identify and change?negative thought patterns?and behaviours that may be contributing to sleep difficulties, while also using hypnosis to promote relaxation and?reduce anxiety.
The evidence for CBH as an effective treatment for insomnia
Research has shown that?CBH?can be an effective treatment for insomnia and other sleep disorders. A systematic review of randomised controlled trials found that CBH was significantly more effective than control conditions in improving sleep quality, reducing sleep onset latency (the time it takes to fall asleep), and increasing total sleep time (Squires et al., 2022).
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Additionally, the European Sleep Research Society developed the European Guideline for the diagnosis and treatment of insomnia. This Guideline was ‘developed with the aim of providing clinical recommendations for the management of adult patients with insomnia and is based on a systematic review of relevant meta-analyses published till June 2016’. The Guideline recommends that ‘Cognitive Behavioural Therapy for insomnia is recommended as the first-line treatment for chronic insomnia in adults of any age (strong recommendation, high-quality evidence).’ (Riemann et al., 2017)
CBH uses CBT alongside hypnosis?to support a client in overcoming difficulties with insomnia. In addition,?CBH has been shown to be effective in reducing symptoms of depression and anxiety, which can often be associated with sleep problems.
How to find a qualified CBH practitioner
CBH typically involves a series of sessions with a qualified practitioner, who will work with the individual to develop a personalised treatment plan. During these sessions, the practitioner may use a range of techniques, such as guided imagery, visualisation, and suggestion therapy, to help the individual relax and?overcome negative thoughts?and beliefs about sleep.
If you are interested in trying CBH to improve your sleep, it is important to find a qualified practitioner who has training and experience in this area. Look for someone who is?licensed or certified in hypnotherapy and has additional training in Cognitive-Behavioural techniques.
What to expect in a CBH session
During your first session, the practitioner will likely ask you questions about your sleep habits and history, as well as any other factors that may be affecting your sleep, such as stress, anxiety, or medical conditions. They may also conduct an assessment to identify any?negative thought patterns or beliefs?that may be contributing to your sleep difficulties.
The practitioner will then work with you to develop a personalised treatment plan, which may involve a combination of?Cognitive-Behavioural techniques and hypnosis. During hypnosis, the practitioner will guide you into a state of concentrated attention and focus and make positive suggestions to you based on your previously discussed treatment plan. They may also use imagery and visualisation techniques to help you imagine yourself sleeping peacefully and deeply.
Cognitive Behavioural Hypnotherapy (CBH) is a promising treatment option for individuals struggling with sleep difficulties. By?helping individuals identify and change negative thought patterns and behaviours?related to sleep, while also promoting relaxation and?reducing anxiety through hypnosis, CBH can lead to significant improvements in sleep quality and duration.
Conclusion
In conclusion, getting a good night's sleep is crucial for physical and mental health, and making lifestyle changes can significantly improve sleep quality.
By establishing healthy sleep habits, creating a sleep-conducive environment, adopting a balanced diet and exercise routine,?managing stress and anxiety, and considering the appropriate use of sleep aids and supplements, individuals can take proactive steps to promote better sleep. Additionally,?Cognitive Behavioural Hypnotherapy (CBH)?can be a useful tool for addressing sleep issues and improving overall sleep quality.
It's essential to remember that everyone's sleep needs are different, and what works for one person may not work for another. However, by implementing these strategies consistently and seeking professional help if needed, individuals can significantly improve their sleep quality and, in turn, their overall health and well-being.
Getting a good night's sleep should be a top priority for everyone. With the right lifestyle changes and support, anyone can take control of their sleep and enjoy the many benefits that come with it. By improving our sleep, we give ourselves a better chance of coping with our work and home life activities and pressures in a more balanced and productive way.
So, take action today and start making the necessary changes for better sleep!
Wishing you much health and happiness
Jan Sargent
Insomnia Hypnotherapy and Coaching in Yeovil, Taunton, Bath, Exeter and all areas of Somerset, Dorset and Devon. In fact, anywhere in the UK!
Insomnia. So Let’s Make A Start!
Are you struggling with Poor Sleep? Need some help to Overcome Insomnia? Book your complimentary (FREE!) Hypnotherapy-Coaching Discovery Call to chat with me now about Hypnotherapy for Insomnia and Hypnotherapy for Better Sleep.
How to contact me:
I’m Jan Sargent, Qualified Personal Coach and Certified and Registered Clinical Hypnotherapist and you can get in touch by emailing me on?[email protected]?or calling me on +44 (0)7770 904179.
If you’d like to find out more about me click on the link?www.fitmindhappyheartcoaching.com?to be whisked away to my website.
Just give me a call or send me an email and let’s get started.
What do I do and how can I help YOU?
Are you ready to reach your full potential and create a Positive and Purposeful Life? With the help of Jan Sargent at Fit Mind Happy Heart Coaching, you can do just that!
I offer?coaching, mentoring, therapeutic tools including?hypnotherapy, and my expertise as a confidante. All of these work together to help you understand yourself and the world around you and figure out what works best for you.
Using my core model; ‘The Three Pillars of a Positive and Purposeful Life’ (‘Mastering Your Thinking’, ‘Being your Authentic Self’ and ‘Doing it The Best Way’), I can help you unlock your limiting beliefs and discover your true core values.
And just remember. Although I'm a personal?coach?and?cognitive behavioural hypnotherapist?based in the UK, Somerset (near Yeovil), the world is our lobster! With the wonders of modern technology I mostly work with clients online so distance is NOT a problem!
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References:
Al-Jiffri, O. H., & Abd El-Kader, S. M. (2021). Aerobic versus resistance exercises on systemic inflammation and sleep parameters in obese subjects with chronic insomnia syndrome.?African Health Sciences,?21(3), 1214–1222. https://doi.org/10.4314/AHS.V21I3.30
Baron, K. G., Reid, K. J., Kern, A. S., & Zee, P. C. (2011). Role of sleep timing in caloric intake and BMI.?Obesity (Silver Spring, Md.),?19(7), 1374–1381. https://doi.org/10.1038/OBY.2011.100
Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students.?International Journal of Environmental Research and Public Health,?17(8). https://doi.org/10.3390/IJERPH17082677
Cuncic, A. (2023, January 23).?How to Practice Progressive Muscle Relaxation.?https://www.verywellmind.com/how-do-i-practice-progressive-muscle-relaxation-3024400
El-Kader, S. M. A., & Al-Jiffri, O. H. (2020). Aerobic exercise affects sleep, psychological wellbeing and immune system parameters among subjects with chronic primary insomnia.?African Health Sciences,?20(4), 1761–1769. https://doi.org/10.4314/AHS.V20I4.29
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review.?Journal of Behavioral Medicine,?38(3), 427–449. https://doi.org/10.1007/S10865-015-9617-6
Medic, G., Wille, M., & Hemels, M. E. H. (2017a). Short- and long-term health consequences of sleep disruption.?Nature and Science of Sleep,?9, 151–161. https://doi.org/10.2147/NSS.S134864
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Medic, G., Wille, M., & Hemels, M. E. H. (2017b). Short- and long-term health consequences of sleep disruption.?Nature and Science of Sleep,?9, 151. https://doi.org/10.2147/NSS.S134864
Passos, G. S., Poyares, D., Santana, M. G., D’Aurea, C. V. R., Youngstedt, S. D., Tufik, S., & de Mello, M. T. (2011). Effects of moderate aerobic exercise training on chronic primary insomnia.?Sleep Medicine,?12(10), 1018–1027. https://doi.org/10.1016/J.SLEEP.2011.02.007
Riemann, D., Baglioni, C., Bassetti, C., Bjorvatn, B., Dolenc Groselj, L., Ellis, J. G., Espie, C. A., Garcia-Borreguero, D., Gjerstad, M., Gon?alves, M., Hertenstein, E., Jansson-Fr?jmark, M., Jennum, P. J., Leger, D., Nissen, C., Parrino, L., Paunio, T., Pevernagie, D., Verbraecken, J., … Spiegelhalder, K. (2017). European guideline for the diagnosis and treatment of insomnia.?Journal of Sleep Research,?26(6), 675–700. https://doi.org/10.1111/JSR.12594
Schubbe, J. (2023, February 10).?Best Pillows for Different Sleeping Positions. https://www.spine-health.com/wellness/sleep/pillows-different-sleeping-positions
Sleep tips: 6 steps to better sleep - Mayo Clinic. (n.d.). Retrieved April 10, 2023, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Squires, L. R., Rash, J. A., Fawcett, J., & Garland, S. N. (2022). Systematic review and meta-analysis of cognitive-behavioural therapy for insomnia on subjective and actigraphy-measured sleep and comorbid symptoms in cancer survivors.?Sleep Medicine Reviews,?63. https://doi.org/10.1016/J.SMRV.2022.101615
Suni, B., & DeBanto, J. (2022, April 19).?Can Overeating Cause Sleep Disturbances??https://www.sleepfoundation.org/physical-health/sleep-and-overeating
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??Transforming Lives | Executive & Personal Coach | Certified Cognitive Behavioural Hypnotherapist | Mindset Mastery for a Fit Mind, Happy Heart?
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Just published, the latest blog ‘The Ultimate Guide to Lifestyle Changes for Better Sleep’ from Fit Mind, Happy Heart Coaching & Hypnotherapy.
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Without regular good, restful, refreshing and renewing sleep, it is hard for any of us to function in a fully optimal way. Whether in our work lives or in our personal lives, sleep is crucial to us functioning fully and being able to cope with the stresses and strains of everyday life.
This guide explores the key strategies for promoting better sleep through lifestyle changes, such as establishing healthy sleep habits, creating a sleep-conducive environment, managing stress and anxiety, and trying Cognitive Behavioural Hypnotherapy for Insomnia (CBH).
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