Diane Birch Business Coaching Solutions

Seven healthy sleep tips for busy people

  Step One

Just before going to bed, take a few minutes to be by yourself (the bathroom is always a good option!) think through your day’s activities and what you need to do the following day.

  Step Two

Whilst you are in the bathroom, stand up straight, stretch, breathe in and relax, slowly exhale and again breathe slowly in, shrug your shoulders to your ears, roll them backwards, relax, slowly exhale, shake out your all your muscles and relax them.

  Step Three

Place a small notebook and pen by the side of the bed. If you can’t sleep because you’re trying to remember to do something the next day; write it down. This will rid your brain of ‘noise’ and help you to relax.

  Step Four

If you can’t sleep; think about each muscle group in your body starting with your toes. Wriggle your toes, stretch them out and then relax them, really relax them, concentrate on your ankles, rotate them, stretch them and then relax, let your feet fall away from each other. Then think of your calf muscles and do the same, tense, let go, tense really let go, then do the same for the back of your knees, your thighs, buttocks, tummy, lower back, hands, wrists, arms, shoulderzzzzzzzz.

  Step Five

Tell yourself to STOP IT! Think of each of the letters, they are very large and bold, like balloons, floating in the air just before your eyes, they start to float away, Sssssss, Ttttttt, Ooooooo, Pppppppp further and further away, Iiiiiiii Ttttttttt, there they go far, far away they float over the horizon……………….

  Step Six

Take time out during the day to relax your mind, even if it’s only 5 minutes; get some fresh air; go for a walk at lunch time; do some exercise; play with the kids in the garden; take a walk around the flower beds; as your walking from/to the station/office, look around you, what do you see that you’ve never noticed before?

  Step Seven

And of course is goes without saying, help yourself by avoiding stimulants (tea, coffee, alcohol etc) at least an hour before bed.

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