Delayed Sleep Phase Syndrome and Jet Lag delay your sleep by affecting your circadian rhythms. It can feel like insomnia as you lie there unable to sleep, but the difference is that you fall asleep at roughly the same time each night and if left to sleep, wake and at a similar time each day. With Insomnia, the amounts of time you lie awake and sleep will vary and your body clock will not have a preferred rhythm.
With Jet Lag, your sleeping patterns will adjust after a few days or a week, whereas that does not happen with DSPS. Like both Jet Lag and Insomnia, you experience feelings of tiredness, lack of energy, feeling irritable and cross and experience difficulty concentrating.
How I can Help With DSPS and Jet Lag
- Sleep Diary
Diaries are very powerful tools for change and will give you insights into life style changes that could help improve the quality of your sleep. It is useful to record:
- Your sleep patterns, how much sleep you get, the quality of the sleep
- How you feel when you wake and throughout the day,
- Your day to day routines and activities,
- Stressful or relaxing events
- Food & Drink– what you eat and drink and when
- Stimulants – tea, coffee, alcohol, nicotine and recreational drugs – how often and what time you use them etc.
- What you have in your bedroom – TV, phone, computer etc
- How dark or light your room is, level of noise etc.
It is advisable to check with your GP if you are on medication to rule out any side effect or ill health.
- Life Style Changes
Making changes to your life style and your bedroom could improve your sleep, health, wellbeing, relationships and career. Your Sleep Diary may help you identify areas you might like to change. I can help you prioritise changes, set realistic goals, and support you as you work towards achieving them. The information will also support our one to one therapeutic sessions, enabling me to really personalise them to your needs.
- Transform the Root Cause
We will look at when your sleep issues started, when your circadian rhythms got out of kilter, events that happened around that time, your beliefs around work, and about yourself. Stress is the root cause of many sleep issues so by removing the stressful feelings, resolving and letting go of things that have bothered you consciously or unconsciously for years, will often have a profound effect on your sleep – and on other areas of your life.
- Sleep Training
Using hypnotherapy we retrain your mind to sleep at the ‘right’ time and include specific hypnotic suggestions to re-set your body clock.
- Self Hypnosis
I will teach you self-hypnosis and other techniques you can use to as you go to bed, to switch off, calm your system, slow down your thoughts and fall into a Great Night’s Sleep. Self-Hypnosis is also a maintenance skill throughout your life with many issues.
- Breathing Techniques
I will teach you techniques that you can practice daily to relax or energise you. Breathing techniques can also be very useful for snoring.
as little as 10 minutes twice a day can be very beneficial as it will give you a method of progressively becoming more still, more focused, more present and more in charge of both your mind and body. I teach simple, modern forms of meditation – no need to shut out thoughts or sit in uncomfortable positions. Meditation can also provide your body and mind with deep rest.
How Many Sessions Will I Need?
Everyone is different and makes changes at different speeds. Sometimes there are other issues linked in that have to be resolved before you can make the change you want. Other times change is quick and easy!
Jet Lag is likely to respond to one or two sessions but DSPS may be more complex so you are likely to need more than one session. I recommend a short Sleep Programme of 4 sessions – or a longer programme if you have other sleep issues. We can discuss what is best for you when we speak.
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