Course Content
Sleep Well Coach Training
About Lesson

As mentioned previously, it’s not a good idea to do stimulating activities before bed. This is due to the potential of increasing adrenalin and cortisol (the stress hormones) which will make it hard to sleep, as these hormones are associated with the arousal of the sympathetic nervous system rather than the restful parasympathetic nervous system we need to promote to sleep well. 

If we think of children, it is so much harder to get an overstimulated child to sleep yet we never seem to think of ourselves in the same light! 

We need, to therefore, encourage gentle activities before sleep. These can include:

  • Reading a book. It is best to read a book which is not work related. 
  • Listen to an audio book. The voice does matter. If it’s an overly dramatic reading of a book we can end up being stimulated. A soft voice is soothing and can help to destress and lull you to sleep. There are bedtime story books for adults available as audios which can be an option to explore. 
  • Listen to music. Do think about the genre of music. Your client may love heavy rock but it may not be conducive to sleep. There are many relaxation playlists available if you search in say Spotify but I do believe music is personal, therefore creating your own relaxation playlist can be more beneficial. 
  • Listen to delta frequency binaural music. This is music set to the frequency of the brainwaves which occur during sleep.
  • Cuddling your pet (or a partner) helps to release the hormone oxytocin which can feel very calming.
  • Self-massage. Give yourself a gentle self-massage, in particular paying attention to the hands and feet can be very relaxing.
  • Diffusing essential oils. Oils which have been associated with relaxation and sleep include lavender, bergamot, chamomile, cedar-wood and clary sage. There are also aromatherapy sleep oil mixes available. 
  • Journaling. Taking a moment to write out your thoughts.
  • Playing board games. Can be calming as you focus your mind without being overstimulated (although that does depend on the game chosen. I personally love Bananagrams!).
  • Colouring. This can be a free form activity or paint by numbers or one of the many mindful colouring books available. 
  • Knitting, crochet, cross-stitch or sewing. These can be a useful way to unwind, as the repetitive action can calm down stressful thoughts as your focus is on the activity. 
  • Taking a soak in a bath. Magnesium salts or Epsom salts can be very beneficial as an aid for relaxation.
  • Using an acupressure mat. Whilst there isn’t any evidence based research into the benefits for sleep many people have reported feeling relaxed by laying on one for 10-20 minutes, with a focus on applying pressure to the shoulder blades as that’s where most people store tension and stress.
  • Meditation. This can allow the mind to quieten down. Please find a selection in Sleep Well: Relaxation Tools
  • Spiritual practise. Which can include meditation but also prayer, connection to the universe, affirmations, reading of spiritual literature. 
  • Breath. Incorporating a mindful breath practice can be very useful to relax and prime the mind and body ready for sleep. See Sleep Well: Relaxation Tools for examples.
  • Yin Yoga or Stretching can release tension in the body. 
  • Yoga Nidra. Known as yogic sleep, this can be a wonderful way to unwind. 

You will find more options in Sleeping Well: Relaxation Tools.

Gentle Activities Helps with the Following Sleep Disturbances: 

  • Stress + Anxieties 
  • FOMO
  • Revenge Procrastination
  • Alcohol
  • Caffeine