Sleep Well - Part 2

Posted by: Jo Banks

Date: 15-10-2015

How to manage long term sleep issues and reset your sleep cycle.

As I discussed previously, long term sleeplessness begins with waking the odd night and not dealing with it appropriately. Left unchecked, it’s amazing how quickly your body will adjust and create a new sleep pattern/cycle, one that can actually be extremely detrimental to your health and well being.

The way to tackle long term sleep problems is to create a brand new sleep pattern (well, it was easy to create the old unhelpful one, so by the same token it’s easy to create a new helpful one).


How to create a new sleep pattern

1.  Change your bed time:

  • For 2 weeks, put your bed time back by an hour (no matter how tired you are) go to bed at the same time every night and get up at the same time every morning - even on weekends
  • At the end of the 2 weeks, if you sleep pattern is better, go to bed half an hour earlier (do not add the time on to the end of your sleep)
  • At the end of a further 2 weeks, move your bed time forward by a further half an hour

2.  Keep a sleep diary:

  • Each morning for a week, keep a note of how many hours you actually spend sleeping.  Not how much time you spend in bed, but how much time you actually sleep

  • For the following 2 weeks, only go to bed for the amount of hours you actually slept each night the previous week ie take the time you need to get up and work back the number of hours you have been sleeping.  For example, if you have been sleeping for on average 5 hours a night and you usually wake up at 6.00 am, then make your bedtime 1.00 am

  • For the whole of the 2 weeks, go to bed and get up at the same time, even at weekends

  • At the end of the 2 weeks, if your sleep pattern is better, start going to bed half an hour earlier (again, do not add the half an hour on to the end of the sleep, you must add it at the beginning)

  • Every 2 weeks, go to bed half an hour earlier until you find the right amount of sleep for you

In the next post, I'll give a list of the top Do's and Don'ts for getting a good night's sleep.


Do you struggle to sleep? Is there something on your mind that's keeping you awake at night?  If so, why not contact us for a free no obligation consultation on how we can help you.

JO's FIRST BOOK: Thoughts Become Things

Visit the website for Jo Banks' first book, Thoughts Become Things now available in paperback and Kindle formats.

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