Phil Parker's London Team

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Get a Great Night’s Sleep

Sleep is a challenge for many people and when you don’t get great sleep, it’s miserable!  Whether you struggle to get to sleep, wake up through the night, or sleep but don’t wake up feeling refreshed, it’s time to do something differently.

Here are a few ideas to help you get a great night’s sleep:

What stories do you tell yourself?

What are the things you catch yourself thinking (or saying to others) around the topic of sleep?  Be aware of the stories you’re telling throughout the day.  If you catch yourself going over having had a bad night or hoping for a better night because you’ve got a busy day tomorrow, this is part of the problem.  You are setting yourself up for a bad night, and by the time you get to bed, you’re already expecting trouble.

Anytime you catch yourself thinking about sleep in a negative way, change the story.  Start thinking about what it will be like to have a lovely, peaceful, comfy sleep so you’re planning for a great night.  Now get really engaged with whatever you’re doing so you focus your thoughts on that instead.

Good bedtime routine

Create a calming bedtime routine that helps you relax, ready for a restful night.  Switching off the TV, computer etc. 30 minutes before bed and do something you find relaxing like yoga or reading to help you slow down and switch off.  Avoiding caffeine and alcohol are useful too as these will affect the quality of your sleep.

Make your bedroom a sanctuary

Avoid having any phones or a TV in your bedroom and make sure it’s dark, quiet and restful place and feels like a little sanctuary.  If you must use your bedroom for work or other activities, separate or screen them as much as possible to keep your bed area about sleep.

Have a think about what you could do to help make your bedroom a relaxing haven.

Take the pressure off to sleep

Often the thoughts of having to sleep get louder and louder, and faster and faster, and wake you up.  Take the pressure off yourself from having to sleep and instead think about having a beautifully relaxing, comfy night.  This way, even if it takes you a little while to drop off, you’re relaxed and your parasympathetic system (healing and nurturing) will be working its magic.

Breathing exercise

A great way to slow yourself down and sleep is to do the 4-7-8 yoga breathing exercise:

  • Keep the tip of your tongue on the little ridge on the roof of your mouth just behind your front teeth
  • Breathe out through your mouth to empty your lungs
  • Breathe in for a count of 4 through your nose
  • Hold for a count of 7
  • Breathe out for a count of 8 through your mouth
  • Repeat

Get into bed, get comfy and then do this exercise slowly.

Take yourself on a relaxing journey

Use your imagination to create the most relaxing place you can think of.  It doesn’t matter whether it’s somewhere you know or a made-up place.  Slowly and softly talk yourself through where you are, what you’re doing, the sights and sounds around you, the smells, the atmosphere, the temperature on your skin – put in lots of detail and enjoy being in your special, relaxing place.

If you prefer to listen to something, you could record yourself speaking softly and slowly through this journey or listen to a guided meditation instead.

We hope this gives you some ideas to help you get a great night’s sleep.  If you’ve done the LP, use it to have lovely sleep and if you need some help in how to apply it, contact your practitioner for support.

If you need help with sleeping, contact us to find out how we can help.