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Are you struggling to sleep? Find out why, and how you can find solutions to sleep being your friend again.
10 Top tips for glorious sleep.
Bed, what a heavenly place! But really should only be entered when tired. It should be a no screens area, a sanctuary for us when we are ready to sleep or read. We shouldn’t hang out in bed watching programs or checking social media as “blue screens” really affect how our brains work, and do not make us feel restful and relaxed, but alert and active.
Be reassured by having an alarm set if you need one, so you don’t need to check the time during the night.
Having an air vent or window open, fresh air and a cooler temperature will improve your sleep quality.
If your head starts to swirl with thoughts, jot them on a piece of paper, knowing you can deal with them tomorrow. I like to go to sleep after writing down tomorrows to-do list, what I have achieved today, and writing down anything I feel grateful for. This routine gets my head in a happy but empty place ready for oblivion.
Give yourself between 6 and 9 hours to sleep, adults all need around this amount to function. Any more or less can really start to alter how we feel in our daily lives.
It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine. It is better to take small cat naps of 20 mins during the day, if your sleep is disturbed and you feel exhausted.
If you wake in the night and can’t go back to sleep, get up, make a drink, read a book. Don’t lie there worrying about not sleeping. Insomnia can become quite obsessive. As we lie there panicking about missing sleep, we are adding to the problem and creating more stress. It is always better to distract your head with a different activity (that doesn’t have a screen) and allow ourselves to become sleepy again.
We sleep in cycles during the night, experiencing rest sleep and dream (REM) sleep. Some of the sleep we have is deep, and some is more shallow. It isn’t a disaster if we wake up and go back to sleep as the quality of sleep is varied anyway.
Dream sleep is important for our brains, as we use REM sleep to process the actions of our day. It is when we decide what has been important to store in our libraries, and what we can throw away. If we have too much going on in our lives we have too much to process in one night. Our brains feel overloaded and can wake us (usually around 4am for me!). This is a sign that we have too much stress in our lives, and need to find ways to reduce our anxieties. Our bodies can feel encouraged to sleep too much to empty our stress using dreams, but this will leave us feeling exhausted, and wanting to sleep even more. This is why it is important to stick to 7-9 hours of sleep a night.
If your head is full of noise at bedtime, try listening to a calming meditation, or some tranquil sounds like rain or the ocean. Choosing what we think about is an important factor of how stressful our lives can become. Making a choice not to dwell on the thoughts that are still churning round is a great way to train our brains to be quieter. Choosing our thoughts is empowering and a deeply effective way of improving our mental well being.
Happy Customers...
IT WORKED!!!! After many years of trying and failing to give up I actually can't believe how easy this feels. I've tried most things, including hypnotherapy, before so was quite skeptical about it working on me. Once a smoker, always a smoker was my mantra every time I failed. Fleur not only delved into the nitty gritty of why I smoke and the excuses we tell ourselves, but tapped into my subconscious with a super relaxing hypnosis session. Her colourful and warm personality combined with her beautiful home and professional approach made the experience truly enjoyable. It's early days still, but I feel confident, proud and excited that I can live a healthier, longer life free from smoking. Helen Bath UK
"Fleurs hypnotherapy has given more confidence and it's helping me to understand how I react emotionally in situations. I absolutely would recommend Fleur! She is really lovely and supportive - like a ray of sunshine, easy to talk to and very relaxing. Our sessions are very valuable. I love it when she changes the hypnosis bit to be really specific to me.”
“I was looking for better coping mechanisms, and Fleur has helped me cope better with day to day stresses and strains. She was fabulous, very calming yet direct, the sessions felt nearly like a life training session, I’d good to take stock of life on a weekly basis (and the ongoing to do list that never seems to reduce) but would positively address what I have achieved and my next goals to my preferred future.”.
“Fleur is calm and caring so I could open my mind. She made me feel at ease and helped me understand my behaviour. I've been battling with my mental health for years but after seeing Fleur, I am starting to see the light. Hypnotherapy has helped me sleep better at night and appreciate the beauty in the world around me. I am able to catch myself in the act of thinking negatively and change that thought, and I am slowly working up the courage to leave the house alone after over a year!”
Fleur helped me get over my fear of thunder and lightening, three sessions and just like that, I no long have anxiety when I hear a rumble. Especially when I live in Australia. I have since been working with Fleur on other personal issues and she is amazing to work with, professioal, kind and knowledgeable. I would thoroughly recommend her to anyone.
It’s a sensory journey just being with her in her home, but also with the hypnotherapy work we’ve done together. I say ‘together’ because she has been with me for every moment, held me through some really difficult stuff and given me, not only hope, but real tangible solutions..
Having been forced to change my life due to chronic illness and anxiety, I was feeling very stuck and despondent from trying so many methods to healing, all with varying success. Fleur also sought out additional practices to help me with my chronic illnesses, Fibromyalgia and ME/CFS. Tailoring the treatment to her client every session.
I am so glad I took the leap and got started with Fleur.
I still need to actively use the tools I’ve been given, but I honestly just feel so differently about stuff. In 8 sessions you’ve changed my life.
I’m forever grateful Fleur, THANKYOU X
I was experiencing anxiety, panic attacks and OCD symptoms.
I really enjoyed our sessions and Fleur made me feel comfortable and relaxed throughout. Thanks to her expertise, compassion and positive outlook I have learned coping strategies that I can use for life 🙂
Lots of anxiety, low mood, unable to think, focus, function… significantly easier after just two sessions but I feel that the course of 4 sessions has given me a toolkit to dip into and I am looking forward to joining in to calm club to help with my ongoing mental health and well-being.
Fleur’s approach is professional, caring and just lovely and really does bring the joy back.
She will literally bring colour into your life. I worked with Fleur for a year and she really made a big difference to my outlook on life. We slowly untangled through a web of my own problems/ insecurities. My fundamental perspectives have shifted and that is helping me live a more peaceful everyday life. I only stopped therapy due to a change in financial status, but I am looking forward to working with Fleur in the future. Thank you Fleur ✨
Fleur is without doubt the best person my daughter has seen for support. She is so great at what she does. I would really recommend her and what she does.
Before I met Fleur I had crippling anxiety and did not believe in myself and my capabilities.
I quit a uni module because my anxiety took over. I then met Fleur and she got me through it. I walked into my role play exam and did it with minimal anxiety and passed! I believe to this day without Fleur I would of never done this.
I'm onto my next module now and I had no anxiety when preparing for a presentation and I have an exam coming up...and I feel confident about this.
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