A hypnotherapist’s guide to better sleep and battling insomnia

A hypnotherapist’s guide to better sleep and battling insomnia

Written By Alison Ralph                               May 2022

Are you one of the many people in the UK who struggle with sleep? According to the NHS website, a third of all Brits will experience insomnia at some point in their lives. Whether your poor sleep as just started or you have been experiencing it for years, this blog post and free resource will be helpful for you. If you would like to take back control of one of the most natural processes for a human being, then read on.

In this blog post I will:

  • Talk about the reasons you may be struggling to sleep
  • Provide you with a free workbook to help you get sleep back on track

Man in a deep sleep with comfortable pillow and duvet

Would you like to have better sleep and battle insomnia?

If you have been struggling with sleep and are not sure which way to turn it can be frustrating and a struggle to function in everyday life. There are somethings that can help you to get a better night’s sleep again. I firstly want you to think about not doing more but thinking what you can take away from your body and your mind. 

One area to look at is our feelings and emotions from the day. If we haven’t worked through these in the best way that we can then our subconscious mind will do this whilst sleeping, possibly keeping us in the dream stage of the sleep cycle meaning that we won’t feel we have gone into a deep sleep. 

If you are unsure about how to help yourself to work with the feelings and emotions from the day here are some ideas:

  • Talk them through with a friend or a loved one. 
  • Start writing a journal about things that have happened in your day and how you reacted, as well as how you might react differently next time. 
  • Complete some self-hypnosis. To find out how read by blog here 
  • Complete some exercise or another activity that you enjoy

Another important area to think about is whether your nervous system is wired or not. By this I mean, if it is pumping with adrenaline or sugar. If the body is experiencing any of these before bed it will be difficult to relax. You can help yourself with this by:

  • Ensuring that you stop drinking and eating a couple of hours before bed and that you eat and drink the correct things throughout the day. 
  • You don’t exercise too close to bedtime
  • You have helped yourself to relax before bed – try the deep belly breathing technique explained below

Instructions for a relaxing breathing technique

The importance of sleep routines

Do you have children and include a sleep routine for them before expecting them to go to sleep or do you remember having one when you were a child?

What people often don’t realise, because they get into a routine of watching TV or scrolling on their phone and then trying to go to sleep, that sleep routines can be very important to our quality of sleep. Our bodies can only sleep when they are relaxed. Having a sleep routine helps the body to relax and fits in with the bodies biological rhythms. This is, when the body notices that it is getting darker the chemicals for relaxation and sleep are released. If we can help the body to recognise this darkness even more then it will help the body to release these correct chemicals for sleep, thus making falling asleep much easier. 

If you are somebody who struggles especially with getting to sleep then a sleep routine may be good for you. Here’s an example of a sleep routine:

  • Stop watching TV at 9pm
  • Have a bath
  • Change into pyjamas, clean teeth and complete any other hygiene activities
  • Complete a breathing technique or some self-hypnosis

Access my free workbook to help you improve sleep and battle insomnia

I have developed this free workbook for you to print out and complete to help you focus on improving sleep and battling insomnia. The workbook will help you to identify current behaviours and areas where you can make adjustments and improvements, thus giving you a better night’s sleep. 

Improving sleep workbook 

I hope that the workbook helps you to identify patterns in your behaviour during the day and at night and this gives you a starting point for improvement. If you find that one thing doesn’t work allow yourself time to make other adjustments. These ideas may not work for each individual but the more you can get to know yourself the more likely you are to make improvements. Remember, relaxation is key!


To find out how we can work together through hypnotherapy click here

Get in touch…

If you would like to improve your sleep and would like to find out how hypnotherapy or counselling could help you I am here to answer all of your questions. 

07719032346

info@alisonralphhypnotherapy.co.uk​

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Mental Health Awareness Week: How can I combat feelings of loneliness?

Mental Health Awareness Week: How can I combat feelings of loneliness?

Written By Alison Ralph                               May 2022

Everyone can feel lonely from time to time. Loneliness can be felt when there are people around or when others are not there. It can have serious effect on our mental heatlh, especially when we are not alone by choice. This year’s Mental Health Awareness week is focussed on loneliness. Mentalhealth.org claim that millions of people in the UK are affected by loneliness each year and this has been exacerbated by the COVID19 pandemic. When lockdown hit the UK, we were thrown into isolation and reduced ability to connect with others which has resulted in a higher level of distress. 

This blog post will provide you with:

  • A tool to identify if loneliness is affecting your mental health
  • Suggestions for coping with your loneliness
  • Charities you can connect with to combat your loneliness or to help others
  • How to support others who are feeling lonely
  • Why counselling could be beneficial for you or a loved one who is feeling lonely

Is loneliness effecting your mental health?

Use this tick list to find out if loneliness is having an effect on your mental health. Once you have ticked the ones that apply to you it may help you to gain an understanding of how you are feeling and the reasons why. You may also like to think about how to tackle these feelings and the rest of this blog can help you with that. 

A tool to help people identify if their loneliness is effecting their mental health

I'm lonely, what can I do to help myself?

ENJOYMENT

Complete tasks that you know you will enjoy as a way of keeping you busy. For example, a sport, knitting, reading or playing a musical instrument. Make sure these things are fun and fulfilling. 

PHYSICAL ACTIVITY

Trying to do some physical activity can help with loneliness. Whether that is a walk or a dance around the house as this can help you to feel less overwhelmed. 

SPEND TIME WITH YOUR PETS

If you have a pet then it can help to spend time with them. They provide unconditional love and support as well as giving you structure to your life. They can also get you out and about where there is a chance you could meet other people.

STIMULATE THE MIND

Completing activities that stimulate the mind can help with loneliness. Taking a course in a topic you are interested in or listening to a podcast of a person whose voice you enjoy or simply listening to some comedy that will make you laugh at the same time too. 

ENGAGE

Engaging with people you meet in day to day life can really help you to feel less lonely. Whether that is smiling at somebody on your daily walk or saying ‘Hi’ to someone you pass in the street. This may not only give you a lift but the person you are engaging with as well.

GROUPS

Find a group of people or a club that do something you find fun or interesting. When you share an interest with someone else about something it can be easier to talk to them. You may also find that you meet a friend for life!

a pathway running through an autumnal forest

Charities that can help you to combat loneliness

There are many charities out there that have been designed to help people combat loneliness. So, whether you are reading this blog because you are lonely or because you would like to help others who are lonely these websites might help you in combating that loneliness. 

Home | Campaign to End Loneliness

– WaveLength

Get help with loneliness | British Red Cross

Home | Co-op Foundation (coopfoundation.org.uk)

How can you support others who are feeling lonely?

A person reaching out to help another

LISTEN AND SHOW UNDERSTANDING

Allow a person to talk about how they are feeling but don’t judge or give opinions. You  may find that if you open up that space for them to talk, they will feel more comfortable joining a group with you or venturing out into the open without the feelings still on their shoulders. 

GROUPS

If you are a member of a group or a club, try to make them welcoming for others. It can often to daunting joining a new environment and isolating the ‘new’ person will only cause them to feel more lonely. 

DON’T JUDGE

Telling a person why they might be feeling lonely is not helpful. Allowing them to speak freely and helping them to recognise that they are not alone and that it is common is more likely to be helpful.

How can counselling help with loneliness?

Talking through the way you are feeling in a non-judgemental and understanding environment can be helpful in combating the feelings of loneliness. The counsellor is there to help you come to an understanding of why you feel a certain way and to support you in the process of coming to conclusions about changes you could make. 

To show how welcoming my therapy room is

If you would like to find out more about counselling support I can offer then please get in touch. 

When you feel lonely it can have a detrimental effect on your mental well-being and can feel like it will never get better. I hope that following some of these ideas will help you in combating loneliness and finding the interaction with others that you want and need. 

If you have knowledge of any other charities or groups/clubs that may be helpful for others, please feel free to comment with your ideas!

Get in touch...

If you are struggling with your mental health and would like to find out how hypnotherapy or counselling could help you I am here to answer all of your questions. 

07719032346