Restoring Restful Sleep
Insomnia Workshop

Dates

Coming Soon - sign up for advance notice
The Sawpits Centre, Richmond Road, Towcester, NN12 6EX

Coming Soon - sign up for advance notice
Egerton Hall, Juno Crescent, Brackley, NN13 6GN

restful-sleep.png

To Get You Started

To give yourself the best chance of a good nights sleep try to have your bedroom meet these best practice guidelines

Keep It Dark

Melatonin, the all important sleep inducing hormone is very light sensitive and may not be produced in the sufficient quantities unless you room is completely dark

The Right Temperature

We can be woken in the night because our core temperature is too high or our extremities get too cold. Ideally your bedroom should be around 18-21 degrees celsius, go for a warmed duvet rather than leaving the heating on all night. If you get cold get try wearing a pair of bed socks.

Clutter

This can be really unsettling so try to keep your bedroom clean and tidy. This also helps bring peace of mind. Keeping a bedroom dust free will also reduce the likelihood of allergies affecting your sleep.

Get rid of Gadgets

It is important that your bedroom is associated only with sleep and sex so move the computer, iPad,  TV, work, piles of books and anything else distracting out of the room. 2 hours of exposure to screen light before bedtime suppressed melatonin production by 22%. Falling asleep to the radio may seem fine but can be disturbing particularly when entering one of the light sleep cycles.

Drown out Noise

If you live in a noisy area try ear plugs. You could get a machine which plays ‘white noise’ which blocks out exterior noise. Carpet will reduce noise of neighbours below if you live in a flat.

 
Sleep is the golden chain that ties health and our bodies together
— Thomas Dekker
 

Resolve insomnia and improve your sleep. If you have difficulty getting to sleep, wake in the night and find it hard to drift back  or sleep all night yet wake feeling tired and muzzy headed this Restoring Restful Sleep workshop has some solutions for you. You’ll learn about why we sleep, the importance of understanding our circadian rhythm and sleep cycles, you’ll experience ways to calm your body and mind ready for rest and what to do should wake in the night

24 hour media, permanent internet access, increased workloads and a fear of missing out mean that, more than ever, we live in a world that never sleeps. 

  • Do you find it hard to switch off? 

  • Do you worry about getting enough sleep? 

  • Can you remember the last time you woke feeling refreshed? 

If you’ve answered ‘yes’ to any of these questions you are not alone:

  • Two thirds of adults throughout all developed nations fail to obtain the recommended eight hours of sleep each night

  • One in ten British adults now taking some form of sleep related medication on a regular basis.

Poor sleep has been associated with an increased risk of depression, obesity, heart disease, high blood pressure and diabetes            
It affects our relationships, our concentration and self control, at work it can affect our productivity and creativity and lack of sleep can make learning more difficult.

While some people find getting to sleep really difficult, others nod off quickly but wake and find it impossible to get back to sleep, some sleep only fitfully throughout the night, whatever the problem there is no quick fix only a path to gradual improvement.
Most of us have had the occasional night of poor and interrupted sleep. But what do you do when these nights become a regular occurrence?

What to expect

Expect lots of information delivered in a relaxed and experiential way - a combination of presentation, mindfulness, gentle movement, breathing techniques and iRest Yoga Nidra.

To support your learning you’ll receive a workbook with a Sleep Questionnaire to identify what keeps you awake and tools and techniques to manage it.

What you’ll learn

  • Using a range of tried and tested techniques our Restoring Restful Sleep workshop will teach you how to create an environment conducive for rest and how to prepare for sleep throughout the day,

  • You’ll learn pre-sleep routines including mindfulness and gentle movement to calm the mind and ease tension from the body.

  • We’ll teach you techniques to train the mind for relaxation, how accepting wakeful times is the fastest way back to sleep and how to take a nap during the day without impacting your sleep at night.

What you’ll need to bring

  • it’s best to wear loose clothing in which you can move and relax comfortably

  • a bottle of water to keep hydrated

  • if you’d like to take notes please bring paper and pen

  • there will be a break of 45 minutes for lunch for which there is a good selection of coffee shops and restaurants in Towcester or bring your own.

Payment

  • £30 via BACS Account Number 61487272 Sort Code 40-19-07 and email deborah@equilibe.com once you have made your payment

  • or pay here now by clicking the button below