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Hypnotherapist John’s top tips for a good<br />
night’s sleep:<br />
1. Aim for a consistent eight hours a night, but<br />
don’t worry overly if you fall short one night.<br />
Judge your quality of sleep by how refreshed<br />
you feel, rather than anything your fitness<br />
tracker says.<br />
2. Keep a consistent bedtime routine. Go to bed<br />
and get up at the same time every day, and<br />
don’t try to bank sleep with lie-ins. Not only does<br />
this not work, it disturbs your sleep pattern for<br />
the following night, making things worse.<br />
3. Don’t use alcohol to try to send yourself off,<br />
and don’t spend time before bed on phones or<br />
devices that give out blue light. Use the nighttime<br />
filters on them to avoid giving your brain<br />
the daylight signal that it’s time to be awake.<br />
Q<br />
I have no<br />
trouble falling<br />
asleep, but I<br />
keep waking in the<br />
night. What can I do<br />
about this?<br />
Our depth of sleep rises<br />
A and falls throughout<br />
the night. Some people<br />
naturally wake in the night<br />
for a short period, in what<br />
is called biphasic sleep.<br />
However, for other people,<br />
waking in the night is a sign<br />
that something is wrong with<br />
their sleep.<br />
One thing that waking in<br />
the night can do is turn our<br />
bed into a place where we lie<br />
wishing that we could get back<br />
to sleep. Because we learn<br />
through experience, this can<br />
quickly create an unhelpful<br />
association between the bed<br />
and wakefulness.<br />
The rule is that you shouldn’t<br />
lie in bed awake for more than<br />
20 minutes. After this point,<br />
you should get up and go to<br />
another room, and sit quietly, or<br />
read, until you feel like you need<br />
to sleep. Only then do you go<br />
back to bed.
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