Sleep problems can have a huge impact on our whole lives. Difficulties in getting of to sleep or early waking can reduce the necessary 8 hours a night down to as few as two or three. Further more the fears that flood our mind during the early hours can leave us with a depression that lasts all day.
Often, sleep problems are due to excessive worrying, or stress, not switching off early enough from our modern lifestyles, or the use of stimulants like coffee, nicotine or alcohol.
While the latter may help some people to fall asleep more rapidly it suppresses dreaming sleep and disrupts deep sleep, so often you wake early or wake up still feeling tired.
f you are using a computer, watching TV, a mobile phone or any other device with a bright screen within a few hours of wanting to be in bed asleep then this is likely to have a disruptive effect on how quickly you will fall asleep and how deeply you will sleep. Many screens emit a great deal of blue light that stimulates you brain to remain awake.
Red light, by contrast, stimulates the sleep response. In prehistory this natural trigger worked well, the sun would rise in the morning and the sky would get brighter blue, this would stimulate waking up, then towards the end of the day the sun would begin to set which would make the sky redder and this would trigger the response to settle down ready to sleep. So one step to sleeping better is to turn down lights and don’t use digital products at least 3 hours before you want to sleep.
Almost everyone has had the experience of trying to stay awake to watch a film or TV programme, only to fall asleep just before it starts, or trying to fall asleep because you have to be up early in the morning, and then tossing and turning all night long, struggling to get to sleep.
The paradoxical nature of our brains can actually be used to help you sleep! If, for example, you go to bed and aren’t asleep within 15 minutes, get up and find somewhere to stand and read a boring book for a while before going back to bed. Don’t sit down to read in case you fall asleep in your chair. It doesn’t have to be a dull book, of course. Some people I have known to do housework instead of reading a book, or work on their tax returns. If you can find a task you put off doing, or feel you never have the time to do, this can be a good task to help send you the sleep.
When you feel you can go to bed to sleep, then do so. If you aren’t asleep within fifteen minutes repeat the process and continue doing so until you finally get into bed and fall deeply asleep before the 15 minutes is up.
What often happens is that within a night or two of doing this, where you are trying to force yourself to stay awake, you fall asleep and then sleep deeply throughout the night.
If your sleep problem is caused by not being able to shut off your thoughts and worries then it can be useful to keep a log or diary in which you write down everything that is going through your mind before getting into bed.
If you can think of a resolution to the problems, worries and concerns you write down then include these too. This will help to stop your internal mental chatter and help you sleep and because you have closed the patterns by giving a solution to each worry it will help you to have a better quality of sleep through the night.
You can also use self-hypnosis or guided meditations. Listening to a self-hypnosis track or to a guided meditation at bedtime gives your mind something else to focus on other than the thoughts whirling around in your mind.
The following videos and audio tracks I have created can prove helpful.
Fall Asleep Comfortably
This guided self-hypnosis audio recording will help you fall asleep quickly, comfortably & easily. It should be used frequently over a number of nights to allow the mind and body to continue to improve its ability to fall asleep and to begin to learn the process of falling asleep using this track.
Relax & Sleep
This track, best listened to through headphones, uses natural sounds, music and my voice to help you relax deeply and enjoy restful sleep.
Adult Bedtime Stories Sets
Adult bedtime stories are stories designed for adults to listen to at bedtime to help them fall asleep.
Walking Through a Moonlit Meadow
On this track I take you on a walk through a moonlit meadow and along the edge of a stream sparkling in the moonlight as you relax deeper and drift off comfortably asleep.
This Track is FREE, for you to try the Adult Bedtime Stories
Set 01: Discovery Set
Lake of Inner Discovery:
This adult bedtime story is about a lake of inner discovery. The story is done to be relaxing like a guided meditation to be followed to help you sleep. This story is designed to be therapeutic as well as to help you sleep.
The Astronaut’s Wonder:
This adult bedtime story guides you through the process of enjoying the wonder of being an astronaut going up into space, space-walking, and gazing down upon the Earth below.
Peaceful Underwater Cave Dive:
Imagine diving down and exploring an underwater cave. In this adult bedtime story you will take a trip out on a boat, then dive down to explore a calm and peaceful underwater cave where you can drift off and dream as you sleep.
Set 02: Wonder Set
Past-life Regression Adventures:
This relaxing story is an adult bedtime story about past-life regression, it is about someone visiting a hypnotist for past-life regression, and then exploring a few past-lives.
Sail Into Relaxation:
In this adult bedtime story enjoy the wonders of a relaxing sailing experience.
The Lost City:
Go on an adventure down a river deep into a jungle, then find a lost city, before making a discovery in that lost city.
Set 03: Christmas Set
This relaxing story is a Christmas themed adult bedtime story about Santa Claus. The story is about how Santa manages to deliver all of the Worlds presents in a single night.
The Helpful Elf:
This relaxing story is an adult bedtime story about a helpful elf. The elf has to help Santa to deliver all of the Worlds Christmas presents on time.
This adult bedtime story is about a child making a snowman which comes to life and what happens next.
Set 04: Cat Set
The Cat’s Adventure:
In this adult bedtime story you will follow a cat on a short adventure from relaxing on a human’s lap, to exploring something the cat hears, before returning to the human’s lap to drift off to sleep.
The Cat’s Journey Through The Seasons:
In this adult bedtime story follow a cat as it rests on a rug in front of a fireplace, before going on a journey through the four seasons. The cat leaves its home walking outside on a cold, snowy day, wanders off into the nearby woods, and alongside a stream. As the cat wanders along, so the seasons begin to change, first from winter to spring, then to summer, then autumn, before returning to winter as the cat arrives back home, goes back into the house, settles back down on the rug in front of the nice warm fire, and drifts comfortably off to sleep.
Dragon’s Fire (6-part Series) Fantasy Adventure ‘Adult Bedtime Story’
Dragon’s Fire. Set One:
Part 1: The Journey Begins
In this story you are introduced to Hyland the wizards apprentice. The nearby village has been attacked by a red dragon and Hyland has to gather a small team together to go on a journey through the realms to rid the land of the dragons which are bringing death and destruction. The only way to succeed is for Hyland to develop his mind, body, spirit, and magic, and to find and understand the Book of Enlightenment. It is only when he has developed all this he will be skilled enough to defeat the Black Dragon in the realm of death.
Part 2: The Red Dragon
In this story Hyland and the others have to trek through the valley and forest to find and defeat the red dragon. To make this possible, during the journey Hyland needs to develop his mind.
Dragon’s Fire. Set Two:
Part 3: The Green Dragon
In this story Hyland and the others have to trek through the mountain realm where Hyland needs to develop his body to be able to find and defeat the green dragon.
Part 4: The Blue Dragon
In this story Hyland and the others have to trek through the desert realm where Hyland needs to develop his spirit to be able to find and defeat the blue dragon.
Dragon’s Fire. Set Three:
Part 5: The Purple Dragon
In this story Hyland and the others have to trek through the realm of night where Hyland needs to develop his magic skills to be able to find and defeat the purple dragon.
Part 6: The Black Dragon – Journey’s End
In this story Hyland and the others are in the realm of death, they have to find the Book of Enlightenment, and defeat the black dragon to finally remove the darkness from the land. This is only possible having developed mind, body, spirit, and magic.