Make Quality Sleep Your #1 Resolution!
The Insomnia Clinic
by Kathryn Pinkham
3M ago
When it comes to New Year’s Resolutions, the likes of weight loss, healthier eating and increased exercise are all hugely popular. However, improving sleep is often overlooked. Sleep is a fundamental pillar of health, and recent insights reveal its pivotal role in weight loss, sustained motivation, mood enhancement, and other common New Year's resolutions. Overlooking the importance of sleep can diminish the effectiveness of efforts in areas like diet and exercise, as fatigue can lead to reduced energy and motivation, hindering overall well-being. In fact, research shows that how poorly you sl ..read more
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How Does Alcohol Impact Sleep?
The Insomnia Clinic
by Kathryn Pinkham
4M ago
Party season is well and truly here and as the festivities kick off for Christmas, more of us will be drinking more alcohol than usual. However, have you ever considered how this might impact on your sleep? Some people associate alcohol with falling asleep more easily. In fact, if you have a problem with falling asleep, you might find alcohol has a sort of sedative effect. However, it’s important to note that while you may fall asleep more easily, sleep after consuming alcohol is generally less restorative, so you will feel more tired the next day.  In addition, when sleeping after drinki ..read more
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How to Sleep Well Over Christmas
The Insomnia Clinic
by Kathryn Pinkham
4M ago
From Christmas parties to family gatherings and the big day itself, the festive season can play havoc with our routine and in turn, our sleep. So, if you’re worried about feeling tired over the Christmas period, here are some tips to help you maintain your energy levels, even when sleep is a little harder to come by! Accept your sleep may be disturbed if you have people staying over, or you are staying elsewhere, and remember this is temporary. Things will go back to normal after Christmas, so try to enjoy the ‘chaos’! Watch your alcohol intake. Alcohol disrupts our sleep, causing us to ha ..read more
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Managing Sleep and Hot Flushes
The Insomnia Clinic
by Kathryn Pinkham
4M ago
When it comes to people struggling with their sleep during menopause, hot flushes and panic are often the key triggers for them seeking help. When we have hot flushes during or before menopause, it can often disrupt our sleep and we can wake up feeling really panicked. So, perhaps your heart will be racing, or you will be feeling hot, sweaty and panicky. This is really common, because when we get that hot suddenly, the body isn’t sure how to react, and this can trigger adrenaline. If you then spend time in bed when you’re stressed and anxious, this can then lead to an unhealthy connection with ..read more
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3 Ways to Improve Sleep Even if You Suffer with Anxiety
The Insomnia Clinic
by Kathryn Pinkham
5M ago
If you suffer from anxiety, you’ve likely found your sleep suffering too. It’s a vicious cycle. The more anxious you are the worse your sleep gets, and the worse your sleep gets the more anxious you will feel. However, the good news is we can fix this. By tackling either your sleep or your anxiety you can start making steps towards improving both. Whilst anxiety is a really common trigger for insomnia, and also one of the main factors in keeping insomnia going, this doesn’t mean that you can’t improve your sleep while you have anxiety. Try the following tips to start your journey to better sle ..read more
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Do You Need a Good Sleep Routine?
The Insomnia Clinic
by Kathryn Pinkham
5M ago
When it comes to improving sleep, one of the first things that people turn to is creating a sleep routine. In theory, this is a really good idea and it’s good to have things you relate to falling asleep. However, it can also end up working in the opposite way and end up being a routine which leads to not sleeping. Here’s why. If you have a long winddown routine, for example doing yoga, some breathwork, having a bath and a cup of chamomile tea, but then you lie in bed for ages not being able to sleep, then actually your bedtime routine is leading up to the thing you don’t want. This will then d ..read more
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Five Things You Need to Hear About Sleep
The Insomnia Clinic
by Kathryn Pinkham
6M ago
There is so much information (and misinformation!) out there about sleep. So, to make things simple, I thought I would share the top five things that I, as an insomnia expert, think you need to hear about sleep. Focus on quality, not quantity. Good quality sleep is what will make you feel more rested and refreshed the next day, not lots of poor-quality sleep. The less time you spend in bed, the better the quality of sleep you will get. Keep your bed for sleep and sex only, and your brain will associate bed with these things, rather than wakefulness. Poor nights are normal. Don’t strive t ..read more
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What Is Sleep Hygiene?
The Insomnia Clinic
by Kathryn Pinkham
6M ago
If you’re struggling with your sleep, you’ve probably come across something called ‘sleep hygiene’. A doctor may have told you about it, or you may have Googled your sleep problem and found the term ‘sleep hygiene’ here. In short, sleep hygiene is advice like giving up caffeine or alcohol, making sure your bedroom environment is comfortable, or relaxing before bed. None of this is bad advice, however the problem is that it is not a cure for insomnia. So, if you’re already sleeping poorly, these things will actually serve to add a lot more pressure to your falling asleep, giving you a long list ..read more
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Three Ways to Reset After a Bad Night’s Sleep
The Insomnia Clinic
by Kathryn Pinkham
6M ago
As an insomnia therapist, I’ve noticed time and time again that people’s response to a terrible night’s sleep can determine whether their sleep is going to improve or continue on a downward spiral. The reality is, if you’ve had a really bad night’s sleep, it can be very easy to fall into habits that are actually going to keep the insomnia going even longer. So, here are three tips to help you reset after a bad night and to stop one bad night from turning into a bought of insomnia.  Make friends with caffeine. Despite some people thinking caffeine is the cause of insomnia, there’s actual ..read more
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Get Your Kids Back into a School Sleep Routine with This Tip!
The Insomnia Clinic
by Kathryn Pinkham
7M ago
During the school holidays, it's perfectly normal for your kids to stay up later and enjoy those extra moments of sleep in the morning. After all, who doesn't love a good lie-in? However, this shift in their routine can lead to disrupted sleep patterns when it's time to head back to school. As the new term approaches, many parents understandably feel a bit anxious about how to ensure their children get enough restful sleep and wake up refreshed for school. But are you making this common mistake… putting them to bed too early? While it might seem like a good idea to establish an early bedtime t ..read more
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