It's a constant theme in my counselling practice - clients wanting to get a better night's sleep! Here are my Top 5 creative tips to help you achieve consistent, uninterrupted and restful sleep.
Regardless of who you are, you need it.
A lack of good quality sleep is a ongoing concern for so many of my clients. It can become a factor during big events (i.e. pandemics) or major changes in life, and can take the form of racing thoughts, mild (to more severe) feelings of panic, overwhelm, annoyance or boredom. It can occur and resolve spontaneously, or be present for long periods throughout your life.
Here are some techniques to try. They cost nothing, are suitable for adults or children, and are easy tailored to each individual's style.
1. Put your concerns on the shelf for now.
Imagine placing the racing, recurring thoughts in your head inside a container and carefully storing it within reach, but not too close to where you are right now.
Take yourself through the process of gathering the thoughts together and lowering them into the container. They're important thoughts, but not needed in your head right now, so you're temporarily allowing them to sit there in the container safely.
Shut the lid and place it aside. It's right there if you need it, but for now, your body is FREE of those thoughts. Check in with how you feel now. Notice changes to your breathing and muscles.
Set regular time aside to examine and contemplate what's in the box. Spend other times (i.e. bedtime) placing that box aside for now, reminding yourself that NOW is time for other thoughts, such as those listed below.
2. Create and visualise a beautiful sanctuary in your head.
Design a calm, tranquil, perfectly wonderful place you can visit every night.
Take time to imagine EVERY tiny detail of it. It may be a house, an outdoor space like a beach or a forest. It could be a place you've been to before or something brand new, that exists in exquisite detail in your head, ready for anytime you want to visit.
Each time you visit this space you can choose to do what ever you want, but be sure to enjoy and SAVOUR every awesome inch of this thrilling and blissful space slowly and fully (you've got all the time in the world to do this so don't be tempted to rush through).
3. Lists... and lists and lists
Think up personalised lists that fit neatly around your interests. Some of my favourites include:
- How many dog breeds can I think of and how are they different from one another?
- How many meals can be made from eggs?
- My top 20 favourite beach trips ever...
- My top 10 holiday locations and why (summer/winter)...
Lists help focus your brain on something positive and happy. They can be endlessly entertaining and calming and will have you drifting off in no time. Remember to never repeat the same list two evenings in a row. Keep your thoughts new, different and mildly challenging to get the best results.
4. Gratitude
Ask yourself this: "What are the top 10 things I'm most grateful for right now?" Consider:
- What am I grateful for?
- Why am I grateful for this?
- How has it changed my life?
It is best to focus on very specific events, people or things, rather than broad themes. Drill down into why these things make you feel grateful, be detailed in your explanation so that you can connect more strongly to how genuinely thankful you are for them.
Again, these positive, humble thoughts will influence your calmness and will assist you to be mindful and self-reflective as you drift to sleep. Return to these thoughts through the night whenever needed.
5. Progressive muscle relaxation
An old favourite but surprisingly effective.
Starting from your toes, tense/scrunch each muscle group individually for 10 seconds, returning to a relaxed position, working your way up your body from your toes to the roots of your hair. Again, take the time to isolate each and every muscle group thoroughly.
Afterwards, what feels different? Are you breathing differently now too? Can you feel a warmth or buzz-like feeling in your body? Change positions and repeat if needed. Focus on the deeply relaxing feeling generated and the changes you feel in your body.
All of these techniques help to calm and focus your brain away from intrusive thoughts and rumination and, when practiced regularly, can become an important and welcome part of your self-soothing routine at night.
Need assistance or would like to learn more? Ask me, I'm an Australian Counselling Association registered Counsellor with a special interest in self-compassion and self-esteem and I'd LOVE to help.
Carolyn Ganzevoort x
Counselling by Carolyn
Whittlesea, Vic
or Skype/Zoom/Messenger
0417 393 770
Comments