Tired of too little Sleep
The evenings are getting lighter and the clocks will be going forward, adding more daylight hours. This has a positive impact on our mood, especially if we are spending lots of time outside.
But what if you are struggling with insomnia and are unable to fully enjoy each day. Maybe you are drained of energy, irritable and find it difficult to concentrate and do the things you need to do and want to do.
It is estimated that as many as a third of adults and two thirds of teenagers are not getting enough sleep.
These are the recommended number of hours:
- School children 6-13 years: 9-11 hours
- Teenagers 14-17 years: 8-10 hours
- Adults: 7-8 hours
Establishing good routines and behaviours to promote sleep; known as sleep hygiene, can help. This could include:
- Establishing a regular sleep schedule
- Limiting daytime napping
- Avoiding vigorous physical exercise and intense mental stimulation too close to bedtime
- Avoiding stimulants such as caffeine, nicotine and alcohol in the late evening
- Limiting your exposure to bright light in the hours leading up to bedtime
- Creating a peaceful, comfortable, dark sleeping environment
- Limiting the use of electronic devices in the bedroom
- Exercising regularly
- Scheduling time to unwind and relax
Maybe you have tried all these things and are still struggling, becoming more anxious about not sleeping. This can create a vicious circle where your anxiety increases and sleep becomes even more elusive.
Hypnotherapy can help
Research shows that stress, anxiety and depression are some of the most common causes of insomnia. Thankfully, hypnotherapy can be a very effective tool in overcoming sleep difficulties. By tackling the underlying stress and promoting a greater sense of well-being, hypnotherapy can help you overcome anxiety and depression.
One of the first things my clients notice after just a few sessions is that they are sleeping better. The impact this has on their ability to cope, regulate their emotional responses and deal with challenges is incredibly positive.
To find out more about different types of insomnia and how hypnotherapy can help click on the link below:
Tinnitus keeping you awake?
Tinnitus is usually linked to hearing loss and part of the ageing process. It can also be caused as a result of exposure to loud noise or ear conditions. It is estimated that about 1 in 10 adults in the UK have tinnitus.
People with tinnitus experience sounds in the ear that aren’t produced by external stimuli. These sounds can be constant, intermittent or pulsating and occur in one or both ears. Sounds commonly range from hissing, sizzling, buzzing, whooshing, white noise or even hearing fragments of tunes or songs.
Tinnitus can be very distressing and can result in hearing difficulties, anxiety and difficulty sleeping.
Hypnotherapy can help reduce the stress produced by tinnitus. Self-hypnosis can be used as a tool to promote relaxation and break down unhelpful thought patterns in the subconscious mind that are creating a stress response. Sleep can be achieved by allowing both the mind and body to relax.
Chronic pain may also be preventing you from sleeping well. Hypnotherapy can be a useful tool. Research shows hypnosis can significantly reduce pain associated with a range of chronic pain conditions. Read more about this in my April blog.
Recognising that you might need some support and seeking it out is a step in the right direction. Discover your inner strengths and resources and become the confident, happier, healthier you!
Contact Emma on 07550 098029 or through her website:
…and book your free initial consultation. Find out if hypnotherapy is right for you. You can also keep up-to-date with information about Emma’s practice, including the issues she treats, on her social media sites. They are full of inspiring ideas and insights:
Prioritise your personal well-being! You deserve it!
Emma Victoria Tranmer MA PGCE DSFH Clinical Hypnotherapist