B is for Be Aware
Filed under: Anxiety, B is for Be Aware, Depression, Omega 3, Phobia, Stress
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Loading ...B is for Be Aware of what you’re sleep pattern is, and what you’re thinking while you’re trying to sleep, waking in the middle of the night and waking too early… they all indicate a different thing.
And the patterns can help you to solve the problem.
“A problem well stated is a problem half solved” – have you heard that before?
Keep a journal beside the bed for a while and document what is going on in your head – get clear about exactly what is bothering you. And your body… what did you eat or drink today that might have set off a reaction, etc.
You’re having trouble falling asleep?
Overactive mind? Anxious about something? In overdrive? Revved up? Haven’t had any chill down time? Stressed?
You’re waking in the middle of the night?
Worrying about something? Anxiety? Stressed? Mulling over your problems (and they always get worse at night don’t they?).
You’re waking too early in the morning, and can’t get back to sleep?
Depressed? Anxious?
At least 80% of depressed people suffer from insomnia. They have difficulty falling asleep, but more often staying asleep. Waking too early in the morning is a virtual give away of depression.
For more information about depression visit the page http://www.sleeplessnomore.com/catalog/depression.html
Depressed? If it were me, I’d be following up with the great information about Omega 3 – specifically high EPA/DHA ratio supplements – such as the brand EyeQ (3:1 ratio). (Note: The usual 1.5:1 ratio doesn’t cut it, search for the best stuff). Read about the work by Dr Andrew Stoll at Harvard University on our page listed above. (He works with the ratio 7:1 EPA:DHA – not so easy to find, unfortunately.) (There is also some great work being done with EyeQ Omega 3 and ADHD – more on that later.)
Here’s a great workbook you can use to help with Anxiety and Phobias and Panic. Written by Edmund J. Bourne PH.D. It even has a special section for sleep. But it covers a whole lot of stuff… it’s a meaty book – with lots of great information and strategies and exercises. Over 400 pages covering just about every phobia, as well as nutrition, exercise, self-esteem, seratonin and melatonin, vitamin supplements, self-talk, etc etc etc. Over 600,000 copies sold – do I need say any more? Just click on the image to buy it from Amazon.
Statistics say that 20% of Australians will suffer a mental health problem at some stage in their life (I wouldn’t be surprised if it were actually more than that – it’s pretty common). 12% experience an anxiety disorder.
For more information on Anxiety visit our page http://www.sleeplessnomore.com/catalog/anxiety.html
Ever heard of Tapping and Emotional Freedom Techniques (EFT)? There are parts of your body (acupressure points) that you can tap to release fears and restore emotional balance. Sound too good to be true? Here’s a DVD that could start you in a whole new direction in dealing with unwanted emotions, irrational fears (i.e. phobias) etc. Our bodies store patterns in relation to thoughts, and EFT will prove that to you. Very interesting and well worth looking into (if you haven’t already). I haven’t seen this specific DVD – but I’m guessing a DVD is going to be more easily understood than a book. Tell me how it is.
More on all these topics later… but start with BEING AWARE and taking notice.
Good night
Elizabeth
Tags: Anxiety, Book, books, Depression, Dr Andrew Stoll, DVD, EFT, Emotional Freedom Technique, EPA:DHA, falling asleep, journal, Omega 3, patterns, Phobia, ratio, ratios, wake up, waking, waking too early, workbook
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Blast from the Past
Filed under: Elizabeth's Opinion
(No Ratings Yet) Loading ...Bit of ancient history here. Elizabeth being interviewed by John Kerr Radio 2UE in September 2005.
Yes, we’ve come a long way since then, and no, we don’t have a catalogue to send in the mail anymore.. it’s all on-line.
To find the on-line catalogue: http://www.sleeplessnomore.com/catalog. The grey-coloured column on the left hand side of this page is the catalogue. Over 70 products, sorted by Problem or by Product Type.
[audio:2UE Sept 05 John Kerr.mp3]
Tags: archives, history, insomnia, Interview, John Kerr, Media, natural, products, radio, Radio 2UE, Sleep, sleep aids, solutions
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Cheers and Tears
Filed under: Elizabeth's Opinion, Lifestyle Tips
(1 votes, average: 5.00 out of 5) Loading ...Happy Christmas Everyone…
I hope you have a wonderful time with friends and family and loved ones over the next month.
It’s a great time, when we actually take time out to enjoy each other, our families and take a break from work and the j-o-b, and party.
A few tips to help not wreck your sleep patterns:
- Don’t overdo the drink and drugs! Pace your party drinks … a couple is OK … but if you overdo it – you fall asleep like a rock and wake up after a few hours – wide awake! Alcohol will knock you out … for a while only… so have some water in between your drinks to stay hydrated and stretch the alcohol effect.
- Christmas can be the most stressful time of the year for some people – especially Christmas day. Whether it’s the in-laws, your most un-favourite relation you have to put up with all day, or having to cook for 50 people after getting up at 4.30 am with the earliest kid! So look after yourself as best you can. And if it is unbearable… maybe you need to be making a new year’s resolution that you KEEP this time, on how you’re going to spend next year’s Christmas so it’s more fun.
- Take your new year’s resolutions VERY seriously this year. If you’re not sleeping well – chances are there are unresolved issues in your life you keep avoiding. It’s time to fess up.
- On one of your days off, sit by yourself for at least 2 hours and mindmap (Google Tony Buzan and mindmapping if you want to know what it is… a pen and paper is fine too):
- What your greatest talents and strengths are (include why your friends like you too),
- What you love doing the best in everything you have ever enjoyed,
- How you are going to incorporate all of that into 2009 – in a stronger way,
- Strategise 2009 based on these mindmaps,
- Cancel and abolish everything else. THERE’S THE CHALLENGE!
- Document and make 3 hard decisions you have been avoiding for so long. Yes, it takes courage … but the “slow death life”/”living a life of quiet desperation” is for other people, not YOU.
- Count yourself in for a wonderful life – the only person you really have to be popular with is yourself. New friends will come along to match the new you!
Cheers and sweet IMPLEMENTED dreams for 2009
Elizzzabeth
Tags: Alcohol, alcohol effect, Christmas, decision, decisions, drinks, Drugs, hard decisions, hydrated, Hydration, implement, in-laws, insomnia, mindmap, party, Sleep, Stress, unresolved issues
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The ABCs of Sleep
Filed under: A is for Exercise, Exercise, The ABCs of Sleep
(No Ratings Yet) Loading ...Hi Everyone…
Today I start in earnest to cover the ABCs of sleep – yes, we’ll get to the latest technologies later… but there are some things that remain VITAL for you to remain VITAL. And vital during the day, means tired at night, and hopefully zzz.
So the A of sleep for me is EXERCISE …. I’m hoping you didn’t reply ‘boring’ to that, and I know some of you just did – otherwise you wouldn’t be reading this blog. This tip could single-handedly fix some sleep problems – so it’s time to listen up.
Why exercise?
- Duh! We need it every day… or at least most days of the week. It doesn’t have to be painful, punishing, lifting weights and pumping iron… but it does have to happen. If you’re not getting enough, or you’re overweight – I recommend walking … in fact I recommend walking to a lot of people. If it’s doable and easy – you’ll do it. If it means signing up to an expensive gym, and punishing yourself each time… you might not do it (in fact, most don’t)! So try 45 minutes to an hour of walking 4 days a week… think ‘every day’ – then you can still use the fact that it is pouring with rain on Tuesday as an excuse (and yes, you can do it in a raincoat… with a hood – Drizabone brand coats are great… use one myself … have you seen the movie Australia yet?). (Walking in the rain can be fun, actually – puts a new perspective on life – and no, it’s not fatal – we are waterproof! So many people don’t want to get wet! Hello!). So aim for a walk every day, then feel a bit flexible when something crops up.
- Exercise to stay trim and gorgeous. Yep, that’s a good enough reason by itself. Furthermore, if you lose weight you are less likely to snore and suffer from sleep apnea. Trim people have better health all round, it’s not just advantageous around sleep. And your self esteem can stay up – attracting more great people, fun and other stuff into your life! If you’re not one of the beautiful people, it’s time to count yourself in.
- Exercise to reduce stress and anxiety… Two of the big reasons people either can’t sleep or wake in the middle of the night. If you ignore stress and anxiety for a while – you can next face the idea of depression – which is often indicated by waking up too early, without being able to get back to sleep. There aren’t any short cuts here … you ignore a problem – it doesn’t get better. Wake up!
- Sex is included in exercise! That sounds like fun. (And yes, it can last for more than 3 minutes!!!) Have just read a fun article on sex to reduce stress, here’s the link: http://articles.mercola.com/sites/articles/archive/2006/02/09/stressful-events-made-easier-by-making-love.aspx – there’s a funny comment at the bottom of the page you might like too … so yea, go do!
- Exercise to strengthen your body and build muscle tone. A strong body equates to a strong and resolved mind – particularly relevant if you’re anxious.
- Exercise to get tired … too obvious?
- Exercise to quieten your overactive mind … and to create a transition from work, mental activity and frenetic thought processes, and detail of any description. All those mental patterns are not good for switching off and passing out.
- Exercise to spend time in nature. Does that sound a bit woo woo? If so, look again … Walking in nature will bring your mind down, allow you to breathe more slowly, put your problems into perspective, give yourself some you-time. Self-care.
- Exercise to improve your attitude. Yes, probably should have been number one! A good attitude rules everything you do. Remember when you’re grumpy after a bad night’s sleep everyone is suffering – give THEM a break! And it will improve your relationships too.
- “Exercise is the best way to gobble up excess cortisol” Dr Christiane Northrup. (Cortisol is known as the stress hormone and is involved in response to stress and anxiety. It is produced in the adrenal cortex, that is part of the adrenal gland. It increases blood pressure and blood sugar and reduces immune responses. So exercise to reduce the adverse effects of excess cortisol.)
So, I know how hard it can be to exercise when you’re overweight, or not fit, or too busy – so here are a few tips from me, from personal experience:
MENTALITY: If you think of exercise as a drag… begin with walking. To get out of the house DON’T THINK: “I’m going to be walking for an hour, it’s going to be exhausting and a long time… etc.” DO THINK: “I just have to get out the door – get my iPod, put my shoes on, once I’m on the verandah I’m there!” The rest will take care of itself, believe me… I’ve been there. It can change your life.
RITUALISE THE PROCESS (this expression, thanks to Siimon Reyolds): Make it same time every day, then you won’t have your mind arguing with you. Eliminate the decision making process. e.g. “It’s 7.00 am – it’s walk time” will soon become a habit.
YOUNG CHILDREN TO LOOK AFTER, AND OTHER CHALLENGES: Somehow this has to be strategised. Who can I get to help me with this? Can I join up with my neighbour and we both help each other? Will my partner look after the kids in the morning, so I get my walk? Can we have dinner a little later, or walk together, etc. And ritualise that.
EAT A FROG FOR BREAKFAST: (This expression originally from Brian Tracy I think) – do the walk FIRST thing of the day… it’ll give you a lift first thing, ‘cos it’s DONE!
AND FOR THE BUSY TYPES: Listen to your iPod on your walk… it doesn’t have to be music, it can be a training course, the latest from the greatest in your field… all fabulous stuff. My iPod is stacked full of that stuff… some music, but mainly trainings, downloaded coaching calls, the big think, all that. Now, we’re talking …
So good luck… the benefits of exercise will take a little time, but just do it anyway… soon you won’t be able to live without it.
So what’s A actually for? ACTION.
It’s the first thing I do in the morning, and it gets me in the right frame of mind every day.
Good luck, sleep tight
Elizabeth
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