Tips for Better Sleep

If you are having difficulty sleeping here are some tips:

• Remove TV from bedroom, use bedroom only for sleeping.
• Avoid alcohol at bedtime
• Avoid sugar before bedtime, reduce in diet
• Avoid nicotine before bedtime
• Avoid caffeine before bedtime
• Avoid exercising before bedtime
• Make sure you are getting all the daily vitamins and minerals you need
• Get regular exercise weekly
• Do a simple stress relaxation exercise at bedtime
• Make sure you drink enough plain water during the day
• Avoid watching violent or negative things on TV right at bedtime.
• Do a self hypnosis exercise or listen to self hypnosis CD/tape.
• Regular Health practitioner/MD visit to rule out anything else that may be keeping you awake.
• Try to finish what you can of unfinished tasks during the day before you retire and then do a simple letting go exercise.
• Make sure the temperature in your room is adequate for you so you won't be awakened or kept awake by heat or cold.
• If noise is a problem or you suspect a problem try using ear plugs.

Nutrition Tips:

Did you know sleep problems can be produced by an imbalance within your diet?
Foods that may affect sleep:

Alcohol, coffee, tea, sugar and colas.

Drink plenty of water during the day to flush toxins from your body. Do not drink liquids 2 hours prior to going to bed to avoid having to go to the bathroom at night.

Protein eaten by itself can keep you awake due to amino acids that stimulate your brain functions.

Spicy foods can stimulate your body systems and keep you awake all night. Avoid spicy foods after 6pm.

Greasy and Fatty foods: Most people feel tired after eating a heavy meal....but for a good sleep eating those kinds of foods is not recommended. They can slow you down temporarily, but also can cause gas and indigestion, which in itself can inhibit your sleep.

It's best not to eat right before bedtime but if you must snack here are some tips:

Fruit or Yogurt
Cheese and crackers
Banana
Cottage cheese

Have a good sleep!

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Sleep Like A Baby Naturally

"Oh sleep it is a gentle thing beloved from pole to pole."

Shakespeare

Sleep deprivation has measurable negative effects on performance and physical and mental health. If you haven't had a good night's sleep, you're likely to pay for it. The price may be high: Reduced energy, greater difficulty concentrating, diminished mood, and greater risk for accidents, including fall-asleep crashes. Work performance and relationships can suffer too. And pain may be intensified by the physical and mental consequences of lack of sleep.

There is no question that your health is affected by a lack of sleep. It is a chicken and egg syndrome. A number of conditions may influence or coexist with insomnia; which include psychiatric or medical disorders, as well as life events such as menopause and trauma.

Although the jury is still out as to the primary reason we need sleep the following things are scientifically proven:

• Lack of sleep affects the immune system, brain and body systems.

• Sleep gives the body a chance to repair muscles and other tissues, replace aging or dead cells, and secret chemicals important to the immune system.

• Sleep gives the brain a chance to organize and archive memories.

• Dreams are thought by some to be part of this process. When the brain is tired, it secretes a hormone, which alerts the organism that it has been burning up its energy reserves and needs to shut down for a while.

• Sleep lowers our energy consumption, so we need three meals a day rather that four or five. Since we can't do anything in the dark anyway, we might as well turn off and save the energy

With a good night's sleep, everything looks and feels better in the morning. Both the brain and the body are refreshed and ready for a new day. You’ll be more patient with your family, friends and co-workers!

See the next blog for sleep tips!

Your Holistic Health Care

What is Hypnosis/Hypnotherapy/Self-hypnosis?

Here is a brief overview for you..

HYPNOSIS, HYPNOTHERAPY:
A state of intense concentration combined with total relaxation.
Age old natural and nurturing process of relaxation, focus, suggestion, visualization and other techniques. All we have learnt is stored in the subconscious mind which is accessed through hypnosis. It is about your own control of yourself, your mind and body and not at all about coming under the control of another person. A hypnotherapist is there as a guide for using this tool and, as with any profession, having a good rapport with your practitioner is important.
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SELF-HYPNOSIS:
Almost all children use self-hypnosis in imaginative play. Your practitioner will teach you self-hypnosis skills to take home so you can take charge of your health program. Self-hypnosis is an easy technique to help enhance the quality of your life and can be done in as little as 5 minutes or up to 30 minutes repeated in your daily routine. Repetition works well with the subconscious mind to reform habits, fears and emotions.


Your Holistic Health Care

What is Reflexology?

WHAT IS REFLEXOLOGY?

Effective pressure is applied to the hands, feet and outer ears
by the nurturing hands of the Reflexologist. It is a safe, simple,
and effective method, and the client is fully clothed.

Reflexology deals with the principle that there are reflex areas in
the feet, hands and ears, which correspond to all the glands, organs
and parts of the body. Stimulating these reflexes properly may help
many health problems in a natural way, a type of preventative maintenance.

FREQUENTLY REPORTED BENEFITS OF
REFLEXOLOGY

Breaking down of congestion and blockages
Relaxation of nerves
Relaxation of blood vessels
More nutrients and oxygen to cells
Better cell function
Healthier Skin
Encouragement of body's self healing
Helps flush the body of toxins
General feeling of relaxation and wellbeing
Soothing caring touch
Stress management
May relieve discomfort, aches, and pains
Better mobility
Increased clarity and focus

FEELS SOOOOOOOOOOOOOOOOO GOOD!

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