I know you have a sleep problem

Welcome to Tip 1

Well done on taking the first step.

We all want a quality night's sleep so we can wake up and feel refreshed and ready for the next day

Either :

You don’t fall asleep within 20 mins

You wake up more than once or twice a night

You aren’t getting back to sleep within 5-10mins if you wake.

You are waking too early

You aren’t getting about 7 hours' sleep

You don’t have sleep efficiency of 85-90%**

Are you ready to do something about it?

Or are you still making excuses and justifications?

The good news - it’s curable! * Issues can vary -

You may have difficulty falling asleep or difficulty staying asleep.

Maybe you are waking up frequently and not being able to get back to sleep (either due to your brain being too alert or simply thinking ),

Or you could be waking too early in the morning and not be able to fall back.

It may also be that you are not feeling refreshed after a night's sleep - your sleep quality is poor.

These sleep disturbances cause distress and can occur despite adequate opportunity.

If they aren't attributable to other issues eg substances etc then you may have insomnia.

If your problem occurs more than 3 times per week it can be labelled as such (please note however that insomnia has a slightly subjective definition).

If it has been going on for more than 3 months it has become chronic.

You will know by now that this lack of quality sleep is affecting you.

There are short term and long term effects.

But first - can you do something about it?

Yes, you can.

There are many things you can do.

You need to do them ALL.

This is important. You need to do them ALL.

Tip 1

We need outside light

It’s not the fresh air, regardless of how healthy that may be, it’s the outside light,

The outside light is a blue green light.

We need exposure to this type of light.

This helps our body create serotonin (the awake hormone)

The amount of serotonin determines our melatonin level (sleep hormone)

We also need to be active - exercise is vital.

Tip 2 comes next week.

Take this time to master Tip 1.

*sleep efficiency relates to the amount of time you spend in bed vs the amount of time you are actually asleep

** Sort medical issues first - some issues are prone to causing sleep problems - eg shift work, medication, ADHD and autism, specific health/sleep issues : eg sleep apnoea etc