how to sleep tight, every night.10 top tips to knock us down

SensitiveSleepers©Copyright

How to sleep tight, every night.10 top tips to knock us

down.


SensitiveSleepers

1-MINUTE SLEEP TEST

Do you often feel tense, irritated, anxious and/or stressed?Do you suffer of poor energy, poor concentration, poor sleep and/or exhaustion?

Do you worry about sleep nights and days?

Are you repeatedly cancelling/rescheduling your activities due to poor sleep?

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SensitiveSleepers

ALERT!

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Bad news: even one cross is one too many. Good news: We all – even the most sensitive and desperate sleepers – can sleep better.

SensitiveSleepers

STOP FIGHTING

Bed is not your enemy. Accept your sleep sensitivity and stop trying to fix it. Instead of thinking that you are non-curable, start changing your mind. Remember:acceptance surrender.

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Try to think poor sleep as a gift. What does it tell you? What does it teach you?

CHANGING

PERSPECTIVE

SensitiveSleepers

Tame your racing mind. Stop constant moaning and instead set up a worry moment every day, lets say 4 pm. Then worry your heart out with good conscience.

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Worry-moment2

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CHANGING

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Sleep problems are not created at night.

- Dr. Nerina Ramlakhan


SensitiveSleepers

REST FOR ZEST

Our minds resolve problems when they rest. If you only rest at night, that’s when your mind starts working. Start your days with 5 minutes to-do planning for that day and find a moment to rest every day.

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SensitiveSleepers

Be yourself; everyone else is already taken.

- Oscar Wilde©Copyright

CHANGING

PERSPECTIVE

SensitiveSleepers

We naps

Short naps (5-40 minutes) are life-savers. Naps will help returning our natural love for sleep.

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CHANGING

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Clear your mind of can’t.- Dr Samuel Jackson

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LEGS UP Give your heart, body and mind a break. Put your heart and legs up once day. Even 5 minutes will do a difference both for your body and mind.

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How would your life change if you put your heart before your head?

- Judith Hanson Lasater

SensitiveSleepers

inhale, exhale

Breathing is disturbed by stress. Constantly yawning, sighing, hiccupping? Sore shoulders /neck? Poor sleepers have forgotten how to breathe. Exercise and yoga will bring it back.

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CHANGING

PERSPECTIVE

“Why not” is a slogan for a better sleep.


SensitiveSleepers

Give up obsessions

If you can’t sleep without sleeping pill or other drug aid, you are not trusting your own ability to sleep. Aim to give up unhelpful props and routines. Be patient, setbacks are likely.

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The first two rules of personal growth:

1. It will be difficult. 2. It will be worth it.

- Barry Phillips SensitiveSleepers©Copyright

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FACE YOUR FEARS8

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Face your fears and start shifting your thinking into more optimistic direction. Fearing in the evening will lead to fearing in the night. Gratitude diary will help.

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CHANGING

PERSPECTIVE

Do one thing every day that scares you.

- Eleanor Roosevelt


SensitiveSleepers

my sleep nest

Make your bedroom comfy. If you are sensitive to noise, light, cold feet, etc make sure that you don’t have to worry about basic stuff. Leave blue-screen gadgets in the kitchen.

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SensitiveSleepers

“The best time to plant a tree was twenty years ago. The second best time is now.”

– Chinese proverb

CHANGING

PERSPECTIVE

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SensitiveSleepers

TAKE CHARGETake responsibility of

your own sleep. This is the first step to become

a better sleeper.

Set realistic goals and be gentle to yourself.

Don’t give insomnia a centre role in your

life.

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You see, in life, lots of people know what to do, but few people actually

do what they know. Knowing is not enough! You must take action.

- Anthony RobbinsSensitiveSleepers

CHANGING

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SUMMARY: FROM THINKING TO ACTIONS

• First step is understanding our causes for poor sleep, and know a bit more about sleep. We shouldn’t be treating symptoms but causes.

• Second step is to ‘test and try’: only you know

what helps you. Reading, unfortunately, isn’t enough.

• Third step is to create your own sleep toolbox and set realistic goals and stick to your plan.

Celebrate every progress you make. Reward will follow.

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WORKSHOPS / TEAM DAYS

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Did you know that 30-40% of your colleagues suffer with poor sleep and 10% with chronic insomnia?

Over 13 million working days are lost due to stress, depression and the cost of sleep deprivation is over £1.6B in the UK alone!

Our minds are overloaded: focus and attention are everywhere, and nowhere.

When we wish to rest we no longer know how to switch off.

SensitiveSleepers organises 1 day corporate Rest & Zest workshops/team days with leading experts. These workshops give participants a hands-on journey into a world of mindfulness, restorative yoga and sleep science. It’s learning by doing, plus a DIY toolkit to take away. Give your team a gift that is life-changing. Contact today: [email protected].

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LET US HEAR HOW YOU ARE DOING!

Share your sleep story: www.sensitivesleepers.com

Interested in guest blogging, workshops/team days, collaboration?

Contact: [email protected]

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Sharing is caring

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CREDIT AND INSPIRATION• Photos: iStockphoto and SensitiveSleepers.• Ph.D. Casey Adams: Natural Sleep – Solutions for Insomnia. The Science of Sleep, Dreaming,

and Nature’s Sleep Remedies. 2010 by Sacred Earth Publishing. ISBN: 978-1-936251-08-7.• Dr Nerina Ramlakhan: Tired but Wired. The Essential Sleep Toolkit How to Overcome Your

Sleep Problems. 2011 by Souvenir Press. ISBN: 9780285638778.• Sondra Kornblatt: Restful Insomnia. How to get the Benefits of Sleep even when you can’t.

2010 by Red Wheel/Weiser.ISBN: 978-1-57324-467-1.• Colin A. Espie: Overcoming Insomnia and Sleep Problems. A self-help guide using Cognitive

Behavioral Techiques. 2010 by Robinson. ISBN: 978-1-84529-070-2.• Markku Partinen, Maarit Huovinen: Unikoulu aikuisille. Opi selättämään unettomuus. 2011 by

WSOY. ISBN: 978-951-0-36055-2.• Soili Kajaste, Juha Markkula: Hyvää yötä. Apua univaikeuksiin. 2011 by Kirjapaja. ISBN:978-

952-247-144-4.• Susan Pihl, Amma-Mari Aronen: Unen taidot. Voita unettomuus ja uniongelmat ilman

lääkkeitä. 2012 by Duodecim. ISBN: 978-951-656-452-7.• OSHO: Fear. Understanding and Accepting the Insecurities of Life. 2012 by St Martins Press.

ISBN: 978-1-250-00623-3.• A year of living your yoga – daily practises to shape your life. 2006 by Rodmell Press.

ISBN:13:978-1-930485-15-0.• Donna Farhi: Yoga Mind, Body & Spirit. A Return to Wholeness. 2000 by Holt Paperbacks

Henry Holt and Company. Donna Farhi: Kehon ja Mielen Joogaa. 2009 by Otava. ISBN: 978-951-1-23372-5.

• Life changing quotes by Barry Phillips. Filament Publishing.

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SensitiveSleepers

DISCLAIMER

Copyright © 2013 SensitiveSleepers.com.

All rights reserved. Sensitivesleepers.com is for

informational and entertainment purposes only and is not a substitute

for medical advice, diagnosis or treatment.

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how to sleep tight, every night.10 top tips to knock us down

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