Hypnotherapy sleep tips

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Oxfordshire-based clinical hypnotherapist Linda Flanigan has some help for anyone struggling to sleep in the current circumstances

One of the main impacts of the current situation is that it can disrupt our sleep. When we are stressed and facing dramatic changes, it can make sleep more difficult. Hypnotherapist Linda Flanigan is working to combat those sleep problems with the power of hypnosis, offering a complimentary hypnosis recording, as part of her community ‘give-back’ initiative to help people get through this difficult time. The latest recording is to help people achieve the deep, soothing, healthy sleep that we all want.

She said: “Our everyday way of life has changed dramatically and we are having to deal with emotions and fears that are causing a strain on our mental and physical well-being. As the lockdown continues and anxiety increases, many are finding they are suffering with sleep issues for the first time in their lives, while others who already have sleeping problems are finding they are exacerbated at this challenging time.

If sleep problems are not dealt with it can result in us being unable to sleep at all or to wake up several times during the night

“We cannot function properly without good, quality sleep and by stressing over the current coronavirus situation we are keeping our minds in a constant state of vigilance at night, rather than allowing restorative sleep. It’s natural to be worried but we need to look for ways to manage the stress to reduce the effects of being sleep deprived.”

Linda added: “I teach my clients hypnotherapy strategies that well help them deal with the blocks that are causing them problems. By giving them sleep techniques aimed specifically at calming restless minds and bodies, such as relaxation, focused attention, guided imagery and symptom control, I can ease the worries that are stopping sleep.

“If sleep problems are not dealt with it can result in us being unable to sleep at all or to wake up several times during the night or have more vivid or emotional dreams all leaving us feeling exhausted and irritable and unable to perform or focus the next day. Hypnosis can help with many forms of sleep issues.”

Linda advises sleep hypnotherapy as an alternative to traditional methods that perhaps are not effective with everybody or for those who prefer not to take sleeping pills.

She said: “It is a perfectly natural treatment without any side effects. That endless tossing and turning in bed creates more frustration so I can’t recommend this hypnosis recording enough if lack of sleep is troubling you during lockdown.”

As well as her recording, Linda has some hints and tips to achieve a better sleep:

1. Introduce helpful habits

We are not designed to sit all day in front of a screen, being bombarded with artificial light. Building good habits into the day will train your body to recognise when it’s time to sleep: make sure you get some natural light and exercise, eat healthily and sleep around the same time each night.

2. Let your body know you’re ready for bed

Wind down gently each night by watching, listening to or reading something fun or uplifting before you think about going to bed. Avoid caffeine, mobile phones, computers and late-night exercise – your brain wants to calm down not be stimulated.

3. Learn to switch off

It is important to calm our bodies physically and mentally before getting ready for bed. Do that in a way you enjoy. Have a long, hot bath (that also works to aid sleep as it reduces core body temperature when you get out – beneficial for sleep); do some meditation; focus on your breathing and breathe deeply; listen to some calming music; write down anything that you need to do the next day so that you can then let go of it before you sleep.

4. Make your bedroom conducive to sleep

Keep your bedroom as clear of clutter and work as you can. Keep it as a haven of comfort. Have a look around and see what you can clear out or tidy away. Sometimes just changing things around can make a big difference. Pay attention to the temperature in your room as research shows that we fall asleep a lot quicker if we are in a cool room.

5. Learn not to battle to get to sleep

Don’t watch the clock all night – turn it away from you. Instead of putting your focus on not being able to sleep, focus on how good it is to be simply resting: enjoy the feel of the comfy covers, your head resting on the pillow. Take yourself off in your mind to a nice, relaxing time, a time when it felt good to be relaxing. Put your focus on the positive: tell yourself “I choose to sleep” or “I’m enjoying resting peacefully”.

If you cannot sleep after a while get up and do something that is not too mentally taxing or stimulating.

Access Linda’s download here

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Spring clean your bedroom

Round & About

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The Great British Spring Clean has been postponed until September but while you can’t do your bit for the outside it doesn’t mean you can’t focus on the inside so how about giving your home a spring clean instead?

Be realistic about it, don’t try tackling it all at once – especially if you’ve got other things that need your attention – do it room by room, perhaps even enlist the help of other family members at home with you and make it fun for the children to help out, after all many hands make light work!

Over the next week, we’ll share advice on all those essential tasks that can help give your house a new lease of life.

Today how about giving the bedroom a spruce up!

 

Bedroom

Duvet & Mattress

Wash and whiten your pillows and duvet in the washing machine, and air your mattress – you’ll be guaranteed a better night’s sleep when you do it in a truly clean bed.

 

Try the hanger trick in your wardrobe

We’ve all got clothes in our wardrobes we haven’t worn for years, but are you just hoarding them? The hanger trick was made for you. Hang all your clothes so the hangers are backwards in the wardrobe, then, when you use them, put the hangers on the rack the right way. Do this for about a month and you’ll soon appreciate what you wear and what you don’t. So if you have a dress you love and can’t bear to part with it, then wear it!

 

Fold and stack clothes vertically

Organise your clothes drawers by folding and stacking clothes vertically and not horizontally. This makes it really easy to see all your t-shirts/jumpers in one go and will even minimise creasing.

 

Vacuum seal non-seasonal clothes

Don’t cram heavy coats into the wardrobe during the middle of summer or have to dig through flimsy dresses in January. Use vacuum seal bags to store clothes you want to keep but know won’t get any wear for a few months.

 

Store sheet sets in pillowcases

Don’t lose a pillow case, keep sets & their matching sheets in one of the pillow cases – it will keep it all together and be much neater in your cupboard.

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Bedded bliss

Round & About

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Liz Nicholls goes undercover to help you create your dream bedroom and get a good night’s sleep in National Bed Month.

Creating the perfect boudoir is a labour of love. And this month is the perfect time to lavish love on your bedroom, and yourself, to get a better kip…

Delightfully for fans of 1970s decor such as myself, one of the hot trends of the year is a celebration of retro shapes, especially the lozenge, with glitz points ramped up even higher if it’s in velvet. For a sumptuous example, check out Danetti ‘s Rene king size bed in navy blue (pictured above right) or Living It Up’s Harmonia platform bed in emerald green (above). If you want to go “full princess” (I mean, who doesn’t?!), also check out the chic hotel-worthy beds and accessories from French Bedroom Company, including the plushious throw (jewel-hued velvet again). See our competitions page, too!

March is National Bed Month when bed brands, including many based in Chelsea’s buzzing design quarter, are offering advice and deals on new beds and bedding, to encourage us all to sleep more soundly and deeply. Check out And So To Bed, Sweetpea & Willow, Original Bed Company, Button & Spring, Button & Sprung, Feather & Black, Darlings of Chelsea and Made.

For all you fellow insomniacs out there, Matthew Walker’s Why We Sleep: The New Science of Sleep and Dreams is well worth a read. The bestselling author’s latest tome is helping debunk unhelpful sleep habits. Notably; keeping a regular bedtime routine (including evening meditation if possible, Calm and Headspace apps are well worth checking out) and avoiding caffeinated drinks after 12noon and naps after 1pm.

Don’t underestimate the power of a dark, cosy bedroom interior to lull your body into healthy circadian rhythms – this encourages REM-rich sleep to replenish energy levels. As you can see from the range of bedroom inspo pictures here, dark and moody colours are hugely on-trend at the moment. I’ve gone for Farrow & Ball’s Inchyra Blue on my boudoir walls, set off with a soft Middleton Pink on the ceiling and copper accents. It’s not as mad as it sounds – the effect is gentleman’s-club-meets hotel getaway. I can’t recommend a bold, dark hue highly enough – check out Annie Sloan’s new range.

Switching off electronic devices, especially blue-light emitters, is a must for a good sleep, as is avoiding clocks or looking at the time during a wakeful night. If our brains are over-saturated with artificial light, this disrupts the release of melatonin, so echew overhead lights in favour of lamps; we love the infinity star (£9.99) and more by Lights4Fun and dimmable options.

Research shows, too, that most of us set our bedroom temperature too high to help you drop off soundly – 18C is ideal for most people.

Finally, don’t underestimate the power of great bedding to help you get a good kip! Senso-Rex, the company behind www.gravityblankets.co.uk, was founded in 2013 and its products have recently been winning rave reviews for easing stress and anxiety. State-of-the-art gravity blankets are tailored to your height and body weight to provide the sensation of being hugged or embraced and ensure a dreamy sleep. The Snoooze travel pillow has also been designed to give you perfect comfort and convenience when travelling. This revolutionary travel pillow, with zip compartments which enable it to expand and create a soft, bouncy luxurious feel, comes with a 100% cotton pillowcase and its own bag for easy transport .

Sweet dreams! @LizxNic @randamag

Visit www.snooozeworld.com

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