You can spend a small fortune on serums and night creams. None of them can do the job of a proper night’s sleep.
Most of us know that a run of bad nights shows up in the mirror. We look tired, we feel flat, and our patience with the world gets very thin.
The trouble is that a lot of people aren’t short on time in bed. They are short on the ability to switch off once they get there. For people whose sleep is affected by a racing mind, Perth practice Awaken Hypnotherapy offers a hypnosis for sleep program, in person or online.
Before looking at outside help, it is worth looking at the evening itself. Small changes to how you wind down can make a real difference.
Why the mind gets loud at bedtime
During the day you are busy. Work, family, errands and messages keep your attention pointed outward.
Then the lights go off. With nothing else to focus on, the mind turns to everything left unfinished. The awkward email. Tomorrow’s to-do list. Something you said three years ago.
Stress plays a big part in this. When your body is on alert, it is harder for it to slide into sleep. Lying there worrying about not sleeping only adds to the alert feeling, and the cycle keeps itself going.
When poor sleep becomes insomnia
Everyone has the odd rough night. That is normal.
Insomnia is different. Healthdirect explains that it involves trouble falling asleep, staying asleep or waking too early, and that chronic insomnia means these problems happen at least three nights a week for three months and affect how you function during the day.
If that sounds like you, it is worth talking to your GP. Sleep problems can be linked to health conditions, medicines and mood, and a doctor can help rule those out. The Sleep Health Foundation also has clear, practical information on insomnia that is worth a read.
Build an evening routine you look forward to
A wind-down routine works best when it feels like a treat you look forward to. Think of it as part of your self-care, the same way you think about cleansing your skin at night.
Pick a regular bedtime and a regular wake time, and stick close to them, even on weekends. Your body likes rhythm.
Dim the lights for the last hour of the evening. Bright overhead lights tell your brain it is still daytime. Lamps and softer light send a gentler message.
Put the phone away. Scrolling keeps the mind busy and the eyes awake. If you use your phone as an alarm, leave it across the room.
Make your skincare routine the signal. Doing the same steps, in the same order, each night can become a cue that sleep is coming. Take your time with it. Slow movements and a familiar scent can help the body settle.
Look after the bedroom
Your bedroom should feel calm and comfortable. It is hard to relax in a room full of clutter, laundry and work papers.
Keep it cool, dark and quiet. Block-out curtains or an eye mask can help in summer, when Australian mornings get light very early.
Save the bed for sleep. If you work, eat or watch shows in bed, your brain starts to link it with being awake.
Think about your bedding, too. Breathable cotton or linen sheets can help on warm nights, and a pillow that suits the way you sleep makes it easier to get comfortable. Swapping heavy doonas for lighter layers in spring lets you adjust as the night warms up or cools down.
Watch what goes in during the day
Caffeine lingers in the body for hours. Healthdirect suggests keeping caffeine to the morning. That afternoon latte may be part of the problem.
Alcohol can make you drowsy at first. It tends to disturb sleep later in the night, though, so you wake up less rested than you expected.
Regular exercise helps sleep, but a hard workout late in the evening can leave you too wired to settle. Earlier in the day is usually better.
What to do with a busy mind
Even with a good routine, some nights your thoughts will still race. Having a plan for those moments helps.
- Keep a notebook by the bed and write down whatever is looping in your head, so it is out of your mind and on paper
- Try slow breathing, with a longer breath out than in
- Relax each part of your body in turn, starting at your toes and working up
- If you have been awake for a long time, get up, sit somewhere dim and quiet, and go back to bed when you feel sleepy
None of these is a magic switch. With practice, though, many people find they settle more quickly.
When self-help isn’t enough
Some people do everything right and still lie awake. If that is you, there is no need to keep struggling alone.
Your GP is a good first stop. Healthdirect notes that cognitive behaviour therapy is usually the first psychological treatment to try for insomnia, and your doctor can talk you through the options.
Some people also explore hypnotherapy alongside that advice. Awaken Hypnotherapy’s sleep program combines three sessions of hypnotherapy and NLP with a sleep relaxation recording to listen to at home. The page describes looking for the underlying cause of the sleeplessness and working on the stress and worry that often keep people awake.
Sessions are held at the practice’s Alfred Cove rooms or online by Zoom, and a free 30-minute consultation is offered to talk it through first. Hypnotherapy doesn’t suit everyone, and results vary from person to person. Think of it as one option to discuss alongside your doctor’s advice.
Small steps, better nights
Better sleep rarely comes from one big change. It usually comes from a handful of small habits, done most nights, until they become automatic.
Choose two things from this post and try them for the next fortnight. Maybe it is a set bedtime and a phone-free last hour. Maybe it is a cooler bedroom and an earlier coffee cut-off.
Pay attention to how you feel in the mornings. Notice your energy, your mood and how you look when you catch your reflection.
If the nights are still long and restless after a few weeks, take that as your cue to get some help. Good sleep is worth the effort, for your skin and for everything else.