Sleep Time with Life Coach & Trainer John Graham21/04/2017
In this week’s blog we catch up with life coach & trainer John Graham who shares with us simple sleep tips on how to get the best night’s rest. John runs regular Love Sleep Mind Calm courses with great success in the UK & Ireland.
Sleep seems to be one of those marmite pastimes you either love it or hate it. People that fall asleep easily love it and others who find it difficult dread the night time, spending hours upon hours twisting and turning.
Assess your current sleeping patterns:
In order to guarantee you’re getting the best night’s sleep for your body you need to ask yourself what result you are currently getting with your sleep pattern. Is it good, bad or indifferent? Are you doing all the right things? Are you in the right environment? Are you thinking the right thoughts to get maximum results? Only you can be responsible for managing these conditions and correct management will result in the best night’s sleep.
If you are not lucky enough to be experiencing the best sleep at the minute…you need to ask yourself what needs to change. The first thing you need to consider is your sleeping environment which is the technical term used for the bedroom.
Five simple sleep tips that can help create the right Sleep Environment:
- No TV in the bedroom
- No reading books, phone or tablet before bed
- Don’t have an alarm clock facing your bed
- No caffeine at least 6 hours before your planned sleep
- Comfy bed, pillows & make sure there’s adequate air in the bedroom
If you have all these in place and are still finding it difficult to sleep you may need to dig a little deeper and assess the following:
The relationship you have regarding your thought on sleep.
The relationship you have with your thoughts is so important our thinking creates our sleep experience 100% of the time. We can do all the right things but if our thinking isn’t helping the consistency, good quality sleep will be a lot more difficult to obtain. If we have a better handle on our thinking and a better relationship with those thoughts we can theoretically drop off anywhere anytime.
Shrug off the labels
What do I mean by labeling? Well, it’s describing yourself in relation to sleep, for example:
- “I’m a hopeless sleeper”
- “I’m someone who can’t get more than five hours sleep”
- I’m an insomniac”
These labels are simple thoughts that we hold true about ourselves at the moment of thinking them. If you see yourself in a certain way then that will affect the beliefs you will have about your sleep.
So whenever you realise you’re about to give yourself a label, don’t beat yourself up just be pleased you have caught it & know that it’s not necessarily true. The less importance you give them in your life the quicker they will just disappear.
Stop trying so hard
“No matter how hard I try, I can’t fall asleep”. Whenever expert John Graham hears this comment from a client his first response is to politely say “Let me help you stop trying, then [give a record of your] own sleep experience last night. Whenever you dropped off, how hard were you trying? Even if you had struggled to sleep for most of the night I guarantee you weren’t thinking, ‘I must get to sleep now’ when you eventually dozed off. The body gets what the body needs when left to its own devices. If you just allow it to happen, sleep will come.”
Forget about how many hours you should be getting
Although there are recommendations for how much sleep we need to get for optimum health, there are no hard and fast rules. It can depend on your age, your weight, what you get up to when you awake along with a number of other variables.
The problem with thinking we need a certain amount of sleep is that if we don’t get it the mind can kick into action worrying about it. Thinking about how hard the next day will be without the stated amount of rest. How tired you will be, how hard your day will be as a result. It may even make you try harder to get to sleep,and as previously mentioned the harder you try the busier the mind and the less likely you are to drop off. Aim go to bed & get up at a similar time. Build the habit, but try not to judge your sleep as good or bad. You will know you’re getting enough when you start to notice you have more energy during the day.
Turn your alarm clock away from you
Why do we have an alarm clock? The clue is in the title, it sounds an alarm when it’s time to get up. Apart from that it offers us no real value when helping us with sleep. So many people check the time whenever they wake. Generally it’s to see how much more time they have to get back to sleep. So again even by that simple action they are putting measure on sleep, having to get back to sleep in a specific time.
Listen to the tone of the voice in your head
If you do wake up too early or you are struggling to get to sleep how would you describe the tone of voice you hear? The tone is usually one of frustration or even anger. The inner voice is certainly not conducive to easing back off to sleep. As with any thought, once we are aware of it we can do something about it. So why not make the voice in your head as sleepy and relaxed and loving as you can. Really go to town, even add in some yawns.
John Graham states: ‘I firmly believe sleep is available to anyone who is willing to let go and let nature take its course. It’s nice to know that with less effort, not more, we can get the quality sleep so many of us love.
John Graham is a life coach & trainer helping people foster a better relationship with thoughts and emotions. Allowing clients to make life that little bit easier, no matter what’s going on for them. He runs regular Love Sleep & Mind Calm courses with great success in UK & Ireland. You can sign up for more information on Johns courses at www.johngcoaching.com or email direct email@example.com