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Can’t sleep?

Can't sleepIt is estimated that 86% of us suffer with disturbed sleep or insomnia to some degree.

Some people are able to get to sleep but then wake in the early hours and can’t get back to sleep (often writing lists or worrying about the day ahead). Other people can’t get to sleep in the first place. Either way a few simple tricks, which are a bit more powerful that the usual have a bath and a warm milky drink might be helpful. So before you resort to sleeping pills why not try some of these natural options.

So what are my top tips for getting to sleep, or back to sleep?

Show your muscles how to relax

When you are stressed or anxious, or if you have been snacking through the evening and your body hasn’t used all the energy the best method for relaxing and helping you sleep is to get physical.

The simple act of tensing and relaxing all the muscles in your body in sequence will help you to relax and sleep. This works by using up the cortisol and excess energy that your body has produced, either in fight or flight reaction to your stress, or due to the excess calories you have consumed. By using your muscles you expel some of that energy and allow your body to calm down and sleep.

Begin by tensing your feet, then your lower legs, upper legs, stomach and bottom, one arm, the other arm and finally your face and neck. You can then finish the process by tensing your whole body and releasing. You will instantly feel more relaxed and will find it easier to sleep.

Left nostril breathing

This is a yoga technique which involves lying on your left hand side and gently placing your finger on your right nostril so you are only breathing through your left nostril. Breathe deeply and slowly using only your left nostril and it will reduce your blood pressure and calm your body.

Belly Breathing

This mindful breathing technique involves simply lying on your back with your hands gently resting on your stomach. As you breathe deeply, feel your breath entering your body, feel your tummy and hands rising. As the breath leaves your body feel your hands and tummy fall and the breath leaving through your nostrils.  This is a very calming breathing technique. Often people will fall asleep during the process.

Meditate

Guided meditations are brilliant for helping you to sleep. They calm your body and your mind and give your busy head something to listen to. It is the adult version of a bedtime story. There are many guided meditations on YouTube simply find one that appeals and where the person’s speaking voice is pleasant and listen as you relax into a sleepy state.

White Chestnut Bach Flower Essence

This natural flower essence can be bought in health food stores and is for calming the mind. It removes unwanted thoughts and repetitive thought patterns which can cause sleep issues.

If you want more advice about this there are many practitioners and the health food store staff will be able to help.

Smiling Mind

This is a wonderful free app which you can download from the app store. It takes you through a programme of mindfulness which is suitable for you. You can use it whenever you need to feel calmer or to build your personal mindfulness practise. (I am recommending this as I have used it personally and with clients, I am in now way benefiting from this recommendation).

 

There are many, many more techniques. If you are struggling to sleep try these and see if they help. If not, let me know and I’ll share some more in a few weeks.

 

Ten Commandments of Stress and Depression

Ten Commandments of stressWhen we think about stress and depression we tend to think of external factors which can contribute to our mental health. By making a few changes to our own thought processes and adjusting our approach to life we can have a huge impact though. I came across these Ten Commandments of Stress many years ago on a course. At the time I was a fairly typical twenty-something:

  • wanting everyone to like me
  • worried about having my hair and make up done perfectly all the time
  • agreeing to do things for people because I thought it would make them like me more and that they would help me in return (NB not everyone does!!)
  • doing lots of things because I thought that was what I was supposed to be doing not because it made my life better or made me happier….

The list goes on and I’m sure I’m not alone.

I also know that, unfortunately, I was not alone in being diagnosed with depression. After only a term in a very challenging inner city school it took hold. I was lucky because I had amazing support and I managed to pull myself out of it within months. Not everyone is so lucky.

What can you do to help yourself and others who may be struggling with stress or depression?

It is so important to spot the early signs of stress and depression before it takes hold of you. If you don’t know how to spot them please read my earlier post: Stress: Do you know the signs?

In my experience teachers are the most compassionate, dedicated, hard working and community minded of people. This can unfortunately lead to them being take advantage of, by the Government, by SLT’s, by parents and even by colleagues. Set clear boundaries and know that it is ok not to be perfect all the time (despite what OFSTED might make you believe!).

Make your mental health a priority.

Set good examples for your peers, children and your class.

Be a better teacher and a happier person.

You owe it to yourself and everyone who loves you.

 

If you are looking for resources to help yourself and your school with relaxation and mindfulness check out my relaxation resources.

Maybe you just want to dip your toes in the water and see how it can impact on your class. Why not try one of my free lesson plans which are available on my blog?