3 tips for better sleep.

Good quality sleep is important to feel well and be able to function properly during the day. I hear so many people say they can't remember things, they loose their temper and even thought they don't like something, can't really be bothered to do anything to change it. These can be a sign of sleep deprivation. When you are well rested, you can think more clearly, plan you day, get things done more quickly and will feel less stressed.

Here are 3 tips to help you get better sleep:
1) Plan your food and drink intake so you are not having coffee, tea, chocolate, coke and other pick me up drinks after 2pm and eat 4h before going to bed.
2) Have a bed time routine, this will train your brain that you are going to be going to bed. Here are some ideas of what your evening could be like: Write down any unfinished business you need to attend to the next day so you can let your brain rest rather than churn over it in bed. Switch off phones, computers and tablets at least 1hr before bed time. Avoid exciting movies just before bed, watch them early and then read for example. Get changed, brush your teeth and keep lights to a minimum (ideal if you have dimmer switches or bed side light.  Do some stretching, relaxing or breathing. (not cardio exercises)

3) If your mind can't switch off you can practice 'square breathing' - breath in for a count of 4 pause for 4 out for 4 and pause for 4 so as you breath you can say in your head in 2,3,4, pause 2,3,4, out 2,3,4, pause 2,3,4, The slower you can count and keep the breathing in that rhythm the better.

This is one of the techniques I teach on my relaxation workshop (see below) and it is available on my relaxation CD designed specifically to help induce sleep.

Here is some more information that might help you:
Read more: March of the Sleep Deprived
Read more on making decisions and habits 

If you would like more help then sign up to my newsletter. You will know when the next relaxation workshop is and my next talk on Body~Mind Coaching  for stress relief using EMDR.  You can watch this video of how EMDR works.
 For one to one sessions contact me.

What are your sleeping tips?  I would love to know. You can share them anonymously in the comment box.  Look forward to hearing from you.

Relaxation for better sleep, pain releif and a happier life

Did you know that the process involved in getting stressed is the same as the ones we use to relax?  If you find one easy then the other is easy too, it is just a matter of understanding how to do it.

De-Stress - the Body~Mind Coaching way


This workshop is for you if:
*You get stressed easily, yet find relaxing difficult.
*You would you like to ease back tension without the need for a massage.
* You find it difficult getting to sleep.
* Your neck and shoulders are tight and /or get headaches
* You want to know easy ways to relax properly especially if your idea of relaxing is watching TV.


There will be no sitting cross legged, meditating or chanting as these are not suitable everywhere and anywhere. The simple tricks and tools you will learn will help you in your everyday life.


Be warned, this could change you life!
Knowing how to reduce pain levels,  how to get a better quality sleep, how to go about daily life chores with less effort means you will have more energy.
Who knows what you could do with it!

Workshop Sat 2nd Nov 2013, 1pm to 4pm,
Integral Yoga Centre, Stratton, Swindon, Wilts, SN3 4PU

£38 Booking is essential as numbers are limited.
Book & Bring a friend: get £3 off

AND Save min £100 on private consultations.

To book contact Julie on 01793 495551 or If you click on the Julie link you will be sent to my contact page where you can  let me know how many places you want to book. Please put 2nd Nov in the subject line and you will receive an email to pay online if you wish.

NICE report on painkillers causing headaches

Not so NICE report on headaches and painkillers!

Following the report on 19^th Sept 2012 regarding headaches caused by overuse of painkillers, if you are a headache sufferer then here are five drug free ways to help yourself you might want to look at.

How to help you deal with headaches, in 5 drug free steps

1) Hydration: make sure you drink plenty of water, especially if your headaches tend to start in the mornings.  You may be dehydrated from having had no fluids through the night.

2) Food intolerance: certain foods could be the cause of your headaches. The most common culprits are chocolate, oranges and some additives. This is a sensitivity or intolerance to the food not an allergy. If you have cut out certain foods like tea or coffee, you may find you are getting headaches as a withdrawal symptom. This does not mean you should go back to having more, on the contrary it means that you were having too much.  You might want to cut back and reduce the amounts more slowly than cutting out completely. Also make sure you drink plenty of water to flush the toxins out of your system. 

3) Posture: If you spend most of your time looking at a screen/ keyboard, or driving, your head is probably forward from your shoulders.  This is because the muscles at the front to f your neck and shoulders (pectorals) are constantly pulling tight which puts a strain on your muscles at the back of your neck and shoulder, which are being over stretched and often become tender or even painful. In time this gives rise to round shoulders and dowagers hump.

a) Using a sit-fit to sit on while at the desk will help keep your spine more aligned, practice sitting tall, yet importantly, without strain. You can do this by breathing in fully then keeping the feeling of lightness and openness when you breath out, rather than letting the shoulders drop forward.

b) To reduce the amount of leaning your head forward you need to do at the computer, learn to touch type or use dragon naturally speaking if you cannot touch type.

c) To compensate for the curvature of the spine, lie on your back, on a bed or mat on the floor, use a Mind body ball half inflated under you shoulders and just allow your hang to the side and your head back do this al little every day.  Build up from one minute to five minutes for each session.

4) Sleep: Get enough sleep and avoid going to bed late and waking up late. Your sleep before midnight is more restorative. Make sure you are comfortable and that you relax before falling asleep. You may want to consider testing orthopaedic pillows.

 

5) Balance:  this sounds cliché but it is vital.

a) Aim to have a healthy work life balance and also take time to look after yourself as well as everyone else in your life.  You need to be your top priority as without you being well, where does that leave everyone else that is relying on you. You might want to take time to go for a walk or do some exercise, have a massage or meditate. If you find looking after you difficult then you may want to enlist the help of a mentor or coach the help you with this.

b) Movement: throughout the day your neck and shoulders don’t usually get to move much so make sure you take your neck to it’s full range of movement each day. You can also use a Mind Body ball to improve your range of movement. Contact me if you would like to be emailed an exercise sheet relating to this.

c) Hormones: If you find your headaches are cyclical then it could be a hormonal issue. You may find acupuncture or homeopathy can help you with this. Make sure you deal with the issues that are stressing you as stress will increase the effect the changes in hormones levels are having on you, you will be more prone to PMT/PMS in times of stress than when you feel relaxed.

d) Activity:  balance levels of intense activity, physical as well as mental, with quiet restful moments (even watching TV is not necessarily relaxing). For example if you sit at a desk most of your day then if you can cycle to work or park further away so you get a bit of a walk before sitting,  go for a walk at lunch time, take the stairs. Avoid doing exercise 1hour before going to bed.

If you haven't done so since starting to read this, I suggest you get up and go and have a drink of water. You will have then followed 2 of these suggestions in 1 go!