It is proven that getting enough sleep (7-8 hours nightly) supports our immune system, and with the Covid-19 pandemic, it’s wise to start improving on the amount of hours you get.

But for those of you who find it hard to even get to sleep in the first place, what can you do to help improve this?

Now, I’m not talking solely about the well-documented tips such as no caffeine after a certain time, reducing the amount of time we spend on devices, or a warm bath or shower etc. Whilst these are hugely beneficial, I’m focusing on helping to condition your mind with my “Sleep Train”.

I consider sleep as though it were a destination. Most of us call the process “going to sleep”, and when I came up with the notion, I found it really helpful. But, before I talk more about my Sleep Train, you ought to know that I am a worrier by nature – I also endure anxiety, depression and PTSD. In short, I don’t find it easy to switch off, and this is why I devised my Sleep Train in the first place. I also believe that recommending someone with an over-active mind to “switch off” is akin to telling a child not to bounce: it’s not realistic! We need something to focus on, or a new focal point as we’re trying to get to sleep.

So, what I do is lay in bed and start by thinking about how we catch a train in the first place: I imagine myself buying a ticket, planning the route and waiting for the train. I picture the railway station – for me, I think of one I know well, and it’ll help you if you do the same. I simply picture making my way up to the platform and pretend that it’s a sunny Spring day, with banks full of cowslips, bluebells and primroses. I imagine the sun warming my body, and I borrow from my memory a time when I had no tight schedule and a pleasant reason to travel: visiting a loved one.

The trick is in the detail, the flowers, your surroundings – grab from your memories or imagination as much detail as you can. If your mind wanders, then get back onto the platform, feel the warm pleasant breeze, and imagine that the Sleep Train is on its way.

When you see it pull into the station, hear the sound of the engine, evoke the familiar smells, and only think about the train. I like to picture a train with “Sleep” displayed above the driver. Imagine boarding the train, the sun streaming through the window, the trees and countryside outside as you contemplate the view…

Of course, it’ll take practice, but you’ll be subconsciously conditioning your thoughts to only those which are train orientated. You will benefit from having a tool to help you get to sleep – a central focal point to help you from becoming distracted and to take your thoughts away from your worries.

Finally, you will have worries, I do, but remember that worrying is counter-productive – and when you start enjoying more quality sleep, your brain will help you see your worries with revised clarity.