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WHAT IS INSOMNIA?
Let’s take a look at some of the causes and effects of insomnia. It’s defined as the inability to sleep. But that’s just a small part of the story. There is a range of problems that are indications of an insomnia problem. Here are examples:
You find it hard to get to sleep at night
You wake up during the night
You wake up early and can’t get back to sleep
You feel tired after waking up
You feel worn-out, irritable and have trouble concentrating during the day
You find it difficult to nap in the daytime even though you are tired
WHAT HAPPENS WHEN YOU DON’T GET ENOUGH SLEEP
According to the UK’s NHS website
Without enough sleep here are some of the problems people experience:
Moodiness and mood swings
Easily frustrated or angry
Trouble solving problems – loss of mental sharpness
Clumsiness and accidents
Trouble controlling emotions
After missing 1 night you become irritable & clumsy
After 2 nights you have trouble carrying out normal tasks
After 5 nights without sleep, a person is likely to start hallucinating
Taken to the extreme, without enough sleep you’d probably die.
Sleep doesn’t just give you a rest, although that’s part of its role. When you’re sleeping, your body and mind are doing some amazing things.
WHAT IS MADE BETTER BY A GOOD NIGHT’S SLEEP?
improves your ability to learn.
Better focus & attention
make better decisions
be creative.
WHAT ARE THE CAUSES OF INSOMNIA? - Temporary causes include
excess noise,
an uncomfortable bed,
drinking too much caffeine or alcohol before bedtime,
sleeping in a room that’s either too hot or too cold.
Jet lag which disrupts normal time zone body pattern
. Severe and longer-lasting is caused by
1. Stress
2. Anxiety &
3. Depression
WHAT CAN YOU DO TO IMPROVE YOUR SLEEP AND END INSOMNIA?
9 Non-Hypnotic Techniques to Treat Insomnia Successfully
First, there are plenty of non-hypnotic strategies your subjects and clients can use to tackle insomnia. So, before we find out how to deal with them hypnotically, here is a brief list of the non-hypnotic methods at their disposal along with some advice you can pass on to them.
1. Develop A Sleep Routine – Encourage your subjects to go to bed at the same time every night to establish a pattern, and stick to it.
2. Go to Bed to Sleep… Or Even Have Sex – Encourage them to avoid doing anything else while they’re in the bed. Reading or browsing online keeps their brain engaged and makes it more difficult for them to switch off.
3. Make a No Technology Rule – Blue light from screens inhibits melatonin production (the sleep hormone). So, either encourage them not to use them at least two hours before bedtime, or to download a blue light filter app to turn the blue light off.
4. Monitor Food & Drink Intake – Encourage your clients to avoid caffeine for 4-8 hours before going to bed. They should also try not to eat any food for 2-4 hours before bedtime. They should go to bed feeling neither hungry nor stuffed, as either feeling could be enough to make them feel uncomfortable and make it harder to get to sleep.
5. Don’t Overdo It – They should also try not to exercise within 2-4 hours before going to sleep. Exercise can actually help people sleep by de-stressing the body. But if they exercise too close to bedtime they risk being overstimulated, which again makes it difficult to get any shuteye.
6. Avoid Alcohol Near Bedtime – If they need a drink, encourage them to drink some water. Alcohol dehydrates the body and reduces REM (rapid eye movement) sleep. That means they’re more likely to feel drowsy and unable to concentrate properly during the daytime.
7. Practice 4-7-8 Yogic Breathing – The idea is to count to 4 as you inhale, hold one’s breath for 7 counts, then exhale for 8 counts. The numbers may not be significant, but the concept of focusing on their breathing could help your clients relax, unwind, and eventually drop off to sleep.
8. Sleep in a Dark Room – Be sure their sleeping room is dark. Even the red light on a clock or radio is enough to keep people awake.
9. Practice Good Nutrition – Eating junk food that causes indigestion can prevent good sleep. Be sure their food provides all the vitamins and amino-acids required for health.
You’re listening to The New Reality Show on BBS Talk Radio with Drs. Art Emrich and Dr. Christina Winsey. We are talking about INSOMNIA, What is it?, What causes it? How does it affect you? And What can you do about it?
Let’s take a look at some of the causes and effects of insomnia. It’s defined as the inability to sleep. But that’s just a small part of the story. There is a range of problems that are indications of an insomnia problem. Here are examples:
You find it hard to get to sleep at night
You wake up during the night
You wake up early and can’t get back to sleep
You feel tired after waking up
You feel worn-out, irritable and have trouble concentrating during the day
You find it difficult to nap in the daytime even though you are tired
WHAT HAPPENS WHEN YOU DON’T GET ENOUGH SLEEP
According to the UK’s NHS website
Without enough sleep here are some of the problems people experience:
Moodiness and mood swings
Easily frustrated or angry
Trouble solving problems – loss of mental sharpness
Clumsiness and accidents
Trouble controlling emotions
After missing 1 night you become irritable & clumsy
After 2 nights you have trouble carrying out normal tasks
After 5 nights without sleep, a person is likely to start hallucinating
Taken to the extreme, without enough sleep you’d probably die.
Sleep doesn’t just give you a rest, although that’s part of its role. When you’re sleeping, your body and mind are doing some amazing things.
WHAT IS MADE BETTER BY A GOOD NIGHT’S SLEEP?
improves your ability to learn.
Better focus & attention
make better decisions
be creative.
WHAT ARE THE CAUSES OF INSOMNIA? - Temporary causes include
excess noise,
an uncomfortable bed,
drinking too much caffeine or alcohol before bedtime,
sleeping in a room that’s either too hot or too cold.
Jet lag which disrupts normal time zone body pattern
. Severe and longer-lasting is caused by
1. Stress
2. Anxiety &
3. Depression
WHAT CAN YOU DO TO IMPROVE YOUR SLEEP AND END INSOMNIA?
9 Non-Hypnotic Techniques to Treat Insomnia Successfully
First, there are plenty of non-hypnotic strategies your subjects and clients can use to tackle insomnia. So, before we find out how to deal with them hypnotically, here is a brief list of the non-hypnotic methods at their disposal along with some advice you can pass on to them.
1. Develop A Sleep Routine – Encourage your subjects to go to bed at the same time every night to establish a pattern, and stick to it.
2. Go to Bed to Sleep… Or Even Have Sex – Encourage them to avoid doing anything else while they’re in the bed. Reading or browsing online keeps their brain engaged and makes it more difficult for them to switch off.
3. Make a No Technology Rule – Blue light from screens inhibits melatonin production (the sleep hormone). So, either encourage them not to use them at least two hours before bedtime, or to download a blue light filter app to turn the blue light off.
4. Monitor Food & Drink Intake – Encourage your clients to avoid caffeine for 4-8 hours before going to bed. They should also try not to eat any food for 2-4 hours before bedtime. They should go to bed feeling neither hungry nor stuffed, as either feeling could be enough to make them feel uncomfortable and make it harder to get to sleep.
5. Don’t Overdo It – They should also try not to exercise within 2-4 hours before going to sleep. Exercise can actually help people sleep by de-stressing the body. But if they exercise too close to bedtime they risk being overstimulated, which again makes it difficult to get any shuteye.
6. Avoid Alcohol Near Bedtime – If they need a drink, encourage them to drink some water. Alcohol dehydrates the body and reduces REM (rapid eye movement) sleep. That means they’re more likely to feel drowsy and unable to concentrate properly during the daytime.
7. Practice 4-7-8 Yogic Breathing – The idea is to count to 4 as you inhale, hold one’s breath for 7 counts, then exhale for 8 counts. The numbers may not be significant, but the concept of focusing on their breathing could help your clients relax, unwind, and eventually drop off to sleep.
8. Sleep in a Dark Room – Be sure their sleeping room is dark. Even the red light on a clock or radio is enough to keep people awake.
9. Practice Good Nutrition – Eating junk food that causes indigestion can prevent good sleep. Be sure their food provides all the vitamins and amino-acids required for health.
You’re listening to The New Reality Show on BBS Talk Radio with Drs. Art Emrich and Dr. Christina Winsey. We are talking about INSOMNIA, What is it?, What causes it? How does it affect you? And What can you do about it?
Physical pain is rampant across the Globe. People need solutions that don’t cost them hundreds or thousands of dollars, and that don’t addict them to pharmaceutical pain killers. The great news is that there are very practical, natural ways to help yourself at home, with all kinds of mind-body techniques, as well as some hands-on techniques you may not know.
1. What is pain?
2. What are the mind/body parts involved in processing pain?
3. What is the difference between acute pain and chronic pain?
4. An important distinction: Pain is inevitable; suffering is not.
5. So, what can be done about chronic pain?
6. We have already covered stress reduction in a previous program, so what are some other interventions that have proven effective?
1. What is pain?
2. What are the mind/body parts involved in processing pain?
3. What is the difference between acute pain and chronic pain?
4. An important distinction: Pain is inevitable; suffering is not.
5. So, what can be done about chronic pain?
6. We have already covered stress reduction in a previous program, so what are some other interventions that have proven effective?
