Happiful December 2019

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Getting enough sleep helps us build mental and emotional resilience, so that we’re able to deal with the demands, challenges, and sometimes adversity, of modern life RECOGNISE THE SIGNS OF INSOMNIA THE EMOTIONAL: Are you feeling tense, anxious, irritable, or lack enthusiasm for things you usually enjoy? THE PHYSICAL: Have you been experiencing headaches, increased heart rate, muscle aches and pains, or changes in appetite? THE COGNITIVE: Do negative thoughts take over your mind, and have you noticed excess worrying, a lack of concentration, forgetfulness, or difficulty making decisions?
For example, consider: • How much caffeine do you drink during the day? • When do you switch off your mobile devices and laptops? • Do you have time to relax properly before going to bed? • Do you have a regular and consistent sleeping and waking routine? • Is your bedroom comfortable, and free from noise and light? Addressing these areas first can often help us narrow down what may be the root cause of our sleep problems. The next point of call is assessing the amount of physical activity we do each day. Regular aerobic activity calms our bodies and minds, releasing feel-good hormones that help us regulate our moods. Although this doesn’t mean that you need to hit the gym for an intensive workout – gentle activity, such as walking, yoga, or gardening has the same effect. As a solution-focused hypnotherapist, Andrew’s approach to treating insomnia in sessions includes a type of talking therapy that combines psychotherapy and hypnosis. During hypnosis, the subject goes into a ‘trance’, or a natural relaxed state, using guided relaxation. Once in this relaxed state, it’s then possible to focus on mantras, thoughts, and suggestions that can help them to cope with the stress and anxiety that may be causing insomnia. Beyond that, Andrew suggests four key ways to take back the night: PRACTISE POSITIVITY Talk about the positive aspects of the day, and celebrate successes. EAT YOUR WAY TO A RESTFUL NIGHT According to the National Sleep Foundation, certain foods can work wonders for our sleep quality. Two hours before bed, try: Almonds and walnuts. These nuts contain melatonin, the hormone that regulates our sleep cycle. Kiwis. Packed with antioxidants, a study from Taipei Medical University found that eating two kiwis before bed helped people to fall asleep more quickly, and improved overall sleep quality too. Cottage cheese. Rich in amino acid tryptophan – believed to increase the feel-good hormone serotonin – cottage cheese can be mixed with fruit for a slumbersome snack. Your brain triggers thousands of neurons with every thought. Repeating the thought process triggers the same neurons so, when we make a conscious effort to recognise the positive things in life, we build new, helpful thought patterns. VISUALISE CHANGE AND FIND SOLUTIONS What would life be like tomorrow if you slept well? What would you be doing differently? What would friends and colleagues notice about you? Creating a positive expectation, and visualising it happening, will strengthen the likelihood of a positive outcome. CREATE GOOD SLEEP HYGIENE Create a plan, identify the things that are easy to change – such as a regular bedtime and waking time, avoiding stimulants before going to bed (e.g. cigarettes and caffeine), get enough exercise during the day, create a quiet, dark, and comfortable bedroom, and remove all electronic screens. + + SEEK PROFESSIONAL SUPPORT Seeking out professional support can be a big step, but has many lasting benefits – it’s often the start of real focus and change. Solutionfocused hypnotherapy can help you to relieve the symptoms of insomnia in a positive and uplifting way. With so much of our mental wellness dependent on ensuring that we get good quality sleep, it’s time to start taking shuteye seriously. And the truth is, it is possible for all of us to get the sleep we need and deserve. Whether it’s making a few small tweaks to your routine, or embarking on a long-term lifestyle change, it’s time to stop counting sheep, and start drifting away to dreamland. Andrew Major is a solution-focused clinical hypnotherapist who combines psychotherapy and clinical hypnotherapy techniques, based on the latest research. Find out more at andrewmajorhypnotherapy.co.uk
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Happiful December 2019

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