Approaches used: NLP (Neuro-Linguistic Programming), Coaching and Counselling Skills, Hypnotherapy, TFT (Thought Field Therapy), Psychotherapy, Training Courses, Executive Coaching and Development, and Business Strategies.

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C H A N G E W O R K S
NLP Changeworks is the UK Trading Style of Steve Wichett and Associates, a UK private practice with offices in Harley Street, Central London, Winchester, and Southampton, Hampshire. We deliver personal and professional change and development around the United Kingdom, using NLP (Neuro-Linguistic Programming), Coaching and Counselling Skills, Hypnotherapy, TFT (Thought Field Therapy), Psychotherapy, Training Courses, Executive Coaching and Development, and Business Strategies. This page and its contents are the exclusive copyright © of NLP Changeworks 2014. Reproduction in any form (without written consent) is forbidden.
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Steve's Top Ten sleep tips
 

The top 10 secrets of a good night’s sleep!
(Jan 2008)

Non-clinical sleep disorders are usually the result of anxiety and worry, often more imagined than real. So sleeping well usually just needs a way of ‘stopping the things… that are stopping you sleeping’! The following are some tried and tested ways to break the old habits of ‘just lying there not sleeping’. Enjoy! And sleep well….

1 Practice positive self-suggestion during the daytime!
Saying to yourself “I really want to sleep well tonight” in a doubtful, downbeat voice, with a heavy and resigned feeling won’t feel good - or help you sleep! Check that you are saying good things to yourself and feeling good whilst you do. Avoid giving yourself negative suggestions - “If I don’t get a good night’s sleep tonight I’ll feel really bad tomorrow….”

2 Tell yourself good bedtime stories…. You wouldn’t expect a child to sleep well if you constantly fed them horror stories at bedtime! Stay out of unpleasant past memories or imagined future disasters - you’ll just scare yourself. Be your own best friend, and tell yourself the kind of dreams and stories you’d enjoy experiencing, in exquisitely fine detail - whether they’re true or not!

3 Talk nicely to yourself. Listen to your internal voice. If you have a rapid, anxious tone to the thoughts in your head, then that won’t help at all! Slow it down, and talk to yourself in a sleepy, deep, comforting, relaxed voice, perhaps with the odd yawn, or a deep “Aaaaahhhhh…” as you settle down in bed. - the results of this are immediate and convincing.

4 Use a progressive relaxation technique - lay comfortably, focus on your feet, and imagine or bring on a warm, soft, light, relaxed feeling all the way up to your ankles. Then spread this to your knees, thighs, stomach and chest, and so on, all the way up your body and head until everything feels good. Experiment with different feelings, waves of lightness, pleasant tingling, a cool feeling, imagined sounds and colours, etc.

5 Find out your best normal ‘going-to-sleep’ process. Get a practitioner or a friend to coach you into describing how you sometimes easily drift off to sleep, with questions like “What’s the last thing you remember before you fall asleep” and “How do you know when you’re going to go to sleep quickly and easily”. Then run this process on purpose. Simple!

6 Give yourself some good leverage. Before going to bed at night, decide what your least favourite task is - perhaps cleaning the sink, waxing the floors, balancing your bank account etc. Then….. if you wake up at night, lying there with thoughts going round and round, and not sleeping, give your self half-an-hour to fall asleep again, and then: get up and do the task you chose! Even if it’s 3.00 am. I guarantee you will make a different decision the next time you wake up in the middle of the night….

7 Dump the ‘rubbish’ in your head at bedtime. If you have lots and lots of anxious “what if..” and “yes but…” thoughts on your mind, then keep a pen and pad by your bedside, write down each concern as it occurs to you… and next to it write what action you will take about that concern in the morning - even if it’s only to seek help from someone else. Then you can sleep with a clear mind.

8 Settle down to sleep peacefully. Get into bed, snuggle down and mentally ‘tuck yourself in’. Say to yourself.. ”All is well”, just as you would reassure a child. Sleep contentedly and safely. ;o)

9 Program your mind positively. Imagine wholeheartedly (no ‘negative thought’ cheating!)just how good you will feel when you wake up from your first whole night’s good sleep. Wonderful! Then: how you will feel after a whole week of good sleep. Then a month, and so on. One day, troubled sleep will be just a vague memory….

10 J D I  = Just ….. do it! Each of the above will work successfully, but like any habitual behaviour (good or bad!) you have to practice actually DOING what works. Many anxious people try things once, find that they work,  and then undermine them, or do them so half-heartedly that it could not possibly be helpful. Overcome this tendency, and resolve to JUST DO IT!
J.D.I. !!                            


Copyright © NLP Changeworks 2007   Note: Extracts from the above tips were first published in 'Zest' magazine article January 2008