A gift call Sleep

Lets welcome that sleep with hygiene & care.

We know this gift called 'sleep' can bring many other good things, like good moods, focus, and concentration on everyday demands.

And that people who are trying to beat stress, anxiety, and depression problems often find they have difficulty sleeping. They either find it difficult to fall asleep, stay asleep, or feel tired all the time, even after sleep.

is essential for mental health, such as low moods and brain fog, and harms general decision-making and depression. … The brain chemicals are being rebalanced while you are sleeping. And research shows depression will be largely removed by having several weeks of good sleep.

Why sleep

Getting enough sleep and quality sleep can make your brain function much better, and you will be better at solving problems and have more self-control.

Some people find having a good night's sleep also helps their physical control as well.

You can have your sleep back.... if you want.

Here in this blog, I will go through some sleep hygiene that you might want to know.

Of course, sleep cannot be forced, but being mindful of your actions ( an invitation to 'SLEEP' cannot refuse) can ensure your brain gets the message possible so that you can have your gift of sleep back.

So how can you improve your ability to get sleep or welcome sleep back by invitation?

I have categorized these into 5 do s into daytime and 5 do s in nighttime so that you are more aware of what they are………..

Let's start with 5 things you can do for yourself in the daytime......

1. Routine in getting up at the same time every morning: This is easier for many who try to get to sleep at a particular night time only to find themselves wide awake.

Setting a time to wake up every morning ( yes, weekends, too!) will set you up for the day's physical energy usage. Then when you are tired and feeling those eyelids lower, go to bed and take sleep with you.

2. Power nap: This might be helpful for those who are over-tired and need to reset their mind and body so there will be less hyped tension for when going to sleep at bedtime.

And for those who are on demanding physical work ( and the heavy brain users, too), feeling tired in the after-lunch/middle of the day is normal, and a power nap can help recharge your battery to continue for the rest of the day.

Be sure this is before 3 pm, and no more than 15 mins will ensure you still can have a decent night of sleep.

3. Caffeine: For coffee lovers, this might be No. No... Taking your coffee up to 3 pm can help boost your energy.

Bear in mind that It takes the body hours to process stimulants and process it from the body. So take coffee with this in mind and adjust as you will.

4. Big meals often mean getting together with people you like. And a heavy meal in the stomach takes a significant effort to work through. A heavy, blotted stomach is uncomfortable to sleep with. Take meals at least 3 hours before bedtime. You will find it more comfortable.

5. Alcohol: Alcohol is also a stimulant that takes you away from sleep. Those initial glasses that relax time help you to mark your end of day's work and might give you that feel-good factor, but alcohol's job is to hook you onto them while taking away every energy connection you have with the world.

Seek help when you notice you are having difficulties letting go of alcohol.

As we are into the winding down of nighttime, here are 5 things you can do for yourself......

1. Lighting: excellent lights in warm temperatures will reduce your stimulation. Use warm ( yellowish ) light bulbs in non-high flow areas like the bedroom to enhance melatonin production. In addition, clock light and sleep in darkness can help a fall deep sleep ( though you don't need to clock light glare at you).

2. Temperature: Taking a bath, shower, and hot water bottles can help with the warm snuggle feeling special in colder seasons.

3. Other personal hygiene: ' facial' brushing of teeth. ... marking of the end of the day and ritual of resting time to come.

4. Digital free zone…..

Create a wind-down routine before bedtime that your brain associates with….. you might want to plop up the cushions, close up that project, and put the computer to ' shutdown or sleep' as long it does not sleep with you. Switch all electric lights off, or read a little. And even say aloud to affirm to yourself, 'sleep time.''

No visual or auditory stimulation like the news feeds or work-related stuff.

5. Create calm: read a little, and listen to soft music or muscle relaxation recording……..Breathe in and out deep 3 times as you fall asleep.

Tip: If you have to wake up in the middle of the night and find it difficult to fall asleep, try to count back from 300, again after 20 mins, then get up and do something boring….!

Mei Yee is clinical hypnotherapist helping people through their unlying issue and coaching people for better results rather than anxiety and stress.

If you need help to shake off negative habits such as Alcohol addiction or weight/food addiction, and other mental pressure for a better night's sleep, then let's connect.