Researchers around the world documented a surge in sleep disorders since 2020 and according to Harvard Medical School, growing evidence suggests that poor sleep is linked to a higher risk of high blood pressure, diabetes, obesity, and heart disease. London’s leading hypnotherapist and sleep advocate, Malminder Gill, comes to the rescue by sharing her top tips to hack your sleep cycle, ahead of World Sleep Day (18th of March).
Although there are many reasons why people rarely manage to get a restful, refreshing sleep, the most popular sleep disorder is insomnia, as in the difficulty to fall or stay asleep. Insomnia is often related to stress and anxiety, racing thoughts, worries that keep you up at night or wake you up in the middle of it” says Gill. “The risk with anxiety-induced insomnia is that is can turn into a cycle of poor sleep: after one or two sleepless nights you might start obsessing with the thought patterns or behaviours that are ruining your sleep. If you’re looking to improve your sleep, here are my top tips”:
Differently from counselling, which operates on a conscious level, hypnosis tackles the issue on a subconscious level while also promoting relaxation, which can induce the hypnagogic stage of sleep. Hypnotherapy enables deeper sleep by inhibiting fear pathways, sleep anxiety and eliminating negative spiralling thoughts. It re-programmes the subconscious minds with different beliefs, rewiring the brain for a deeper, restful and peaceful sleep.
Build on Good Habits
Maintaining healthy habits around sleep hygiene can be incredibly effective. I recommend creating a non-negotiable eight-hour sleep window every night. This means going to bed and waking up at the same time every night.
The photoreceptors on our skin can detect even the smallest amount of light, which can disturb sleep patterns. Ensure your room is dark with blackout blinds. Also prefer dim lights in the evening and avoid screens during the last hour before you go to bed.
Keep it Cool
Studies show that cooler temperatures, between 15-20 degrees Celsius, encourage a deeper sleep.
Take a Break from Your Bed
If you’ve been awake for longer than 20 minutes, move to another room, try reading or meditating until you feel sleepy and wish to return to bed.
During the three to four hours before you go to bed, it is best to avoid food and drink — especially alcohol and caffeine. Having an early meal and switching a glass of wine for a calming herbal tea will help induce relaxation and ease into slumber. Easily digestible cooked foods, such as vegetables, should be eaten at dinner.
Listen to Your Liver
According to the Chinese body clock, the hours between 1.00am and 3.00am are when your liver is most active, which can cause wakefulness. This is only exacerbated by stress. If you find yourself awake around this time, consider taking advice on a liver detox, as well as finding ways to reduce stress through meditation to calm an overactive mind.
Recently, Malminder has joined forces with The Cadogan, A Belmond Hotel to launch the innovative Sleep Concierge service. Guests at The Cadogan will be delighted to find a sleep-inducing meditative recording available in their rooms via the hotel app or TV, recorded by Malminder. The Sleep Concierge also includes a pillow menu with a choice of luxurious pillows to suit guests who might prefer to sleep on their back or side, the option of a weighted blanket, a bedtime tea developed by The Cadogan specifically for The Sleep Concierge, and a scented pillow mist to support the best possible night’s sleep. The Sleep Concierge is a complimentary experience for guests of The Cadogan, whilst an optional 1-2-1 with Malminder Gill starts from £300 and includes an initial phone call & follow-up call.
An award-winning hypnotherapist, NLP master coach, life-coach, accomplished author and speaker, Malminder Gill helps clients with a range of issue that span from breakups, addiction, insomnia, work-related stress and low self-esteem. Gill has a 100% success rate in more than solving problems – she offers radical change from within.