Sleep - why is it so important?

This weekend in the United Kingdom, we moved to British Summer Time and lost an hour’s sleep.  I’ve blogged about sleep a lot but I’m not apologising – it’s important.   I run courses designed to help people overcome sleep problems and when I mention this to other people I can guarantee that they say “I wish I could come on that” which just shows how common sleep issues are.

Common problems are short or interrupted sleep and these can be caused by a variety of issues such as stress, life events, environmental factors and medication.  Adults sleep on average about 7 hours a night and this can become less as we grow older.  This is much less than people slept in pre-industrial, pre-electric lighting times.  

Prolonged periods of short or interrupted sleep can lead to physical and mental health problems.  One problem relates to weight control.  Lack of sleep elevates the creation of the hormone ghrelin*.  This forces up the consumption of carbohydrate by up to 35-40% which can lead to weight gain.  Individuals with restricted sleep tend to be heavier.

Poor sleep can also affect the immune system.  Natural killer cell activity is down by 28% after one night’s disrupted sleep.  Levels of cancer are higher in people with disrupted sleep and shift workers.  A study of medical students in America, who work long and irregular hours, have shown that it impairs performance and can lead to accidents at work and at home.

There are some simple things you can do to get a better night’s sleep.  Start with your bedroom environment and make your bedroom a sleep haven.  Make sure your bedroom is cool, dark and well ventilated.  Remove the TV and computer from the bedroom.

If it is worry or stress that is keeping you awake, there are lots of techniques that you can learn to use such as breathing techniques, visualisation and meditation. Consider seeing a hypnotherapist for some help.

Sleep well!

 *Sleep: A Very Short Introduction, 2012 by Stephen W Lockley and Russell G Foster

Hypnotherapy - the last resort?

How many people consider hypnotherapy as the last resort treatment for dealing with their issues?  They may start with trying to sort out their issue for themselves and then, if that doesn’t work, they might go and see the doctor.  If that isn’t the answer, they may get sent for cognitive behaviour therapy or counselling.  If all of that doesn’t work, they may finally think about hypnotherapy.

However, a study by American Health Magazine in 2007 reported the following findings:

•  Psychoanalysis: 38% recovery after 600 sessions
•  Behaviour Therapy:  72% recovery after 22 sessions
• Hypnotherapy: 93% recovery after 6 sessions

No therapist can guarantee success but these are compelling results.  As the magazine article ( http://bit.ly/ze9Nbi )points out “Hypnosis is a special form of communication to the subconscious mind where habits are established and memory is stored…The hypnotherapist helps you connect with your subconscious mind, which puts YOU in control of your subconscious mind – the most powerful and empowering aspect of your brain.”

A recent BBC Horizon programme, ‘Out of Control?’, confirmed that our subconscious minds are influencing our decisions on issues from what you eat to who you fall in love with http://www.bbc.co.uk/programmes/b01dlglq  Over 90% of our actions everyday are controlled by our subconscious minds so it makes sense that a therapy that harnesses the subconscious would be very useful.

So, if you are having problems with weight, smoking, an unwanted habit or something else, think about hypnotherapy.

No Smoking Day - 14 March 2012

Did you decide to give up smoking at New Year?  Or have you been waiting for National No Smoking Day? 

 

Whenever you decide to stop it is important to be well motivated.  The first question that I ask new clients who ask me about quitting smoking is ‘Why is it important to you to stop now?’  If they don’t know or if it’s to please somebody else I tell them to go away and think about it some more.

So, what’s your motivation to stop – is it your health, your family or your wallet?  If it’s about your health or your family, there’s lots of good news - you could live up to 15% longer!

·         After 20 minutes without a cigarette, your blood pressure and pulse both return to normal.

·         After 24 hours carbon monoxide leaves your body and the lungs start to clear.

·         After 3 months your circulation improves, so walking and exercise get much easier.

·         After 1 year your risk of heart attack falls to about half that of a smoker.

·         After 5 years your body will have repaired 95% of the effects of smoking.

·         After 10 years your risk of lung cancer falls to about half that of a smoker.

·         After 15 years your risk of heart attack falls to that of someone who has never smoked.

If it’s about your finances there’s more good news.  If you smoke 20 cigarettes a day at an average cost of £6 per pack, that’s a monthly saving of about £180 or an annual saving of £2190!  

There are lots of products available to help you to quit smoking.  Hypnotherapy can be used by itself or alongside other treatments and has been shown to be very effective.

For more information about No Smoking Day see http://www.nosmokingday.org.uk/