1. SLEEP:The Elusive AchievementNOT SLEEPING?WHAT'S KEEPING YOU AWAKE?

2. TAe CONTENTS: 1. What is Sleep2. Can lack of sleep harm me? 3. Do I have insomnia? 4. What causes sleep problems? 5. What are the physical conditions of sleep problems?6. What can I do to help myself? 7. How can I cope? 4. t- Sleep is an essential part of life:you can relax while still awake,but the brain cannot shut down and rest unless you sleep.Sleep is therefore essential for good health,and any difficulties with sleep may be both a cause and a symptom of mental health problems.: - The amount of sleep we need,and its pattern,changes with age.Small babies spend most of their time asleep;children need more sleep than adults,and small children need a nap during the day.Sleep patterns change again during adolescence.Most adults need about 7 or 8 hours sleep per night,although some people seem to need less,and some a bit more.Older people often go back to sleeping for shorter periods and have a nap during the day. 5. The 4 Main Stages of Sleep b Although there are 4 main stages of sleep,there are 2 that we discuss and identify more regularly.The 4 Main Stages of Sleep are: I.Theta Waves2. Sleep spindles (a burst of neural activity in the central nervous system) and kcomplexes (suppressing cortical arousal in response to stimuli that the sleeping brain) It is characterized by the disappearance of alpha waves and a simultaneous cutoff of attention to the environment. 3. Deep sleep or Delta Waves4. REM (Rapid Eye Movement) or Dream State sleep 6. There are two main tes of sleep:Deep Sleep andRapid Eye Movement (REM) sleep. Deep Sleep (Stage 3)DDeep sleep is also known as Delta sleep or slow wave sleep. It is thought to be especially restorative for the brain. This sleep is usually experienced more towards the start of the sleep period. This is the stage that can determine whether you continue to sleep for a sustained period of time.REM (Rapid Eye ivlovement) (Stage 4)> During REM sleep we dream,and thisenables us to process things we have experienced during the day. . We normally sleep more deeply at thestart of the night,and have more periods of REM sleep as we get closer to natural waking. This stage can affect your quality of sleep (dreams,emotions) 7. We all need to experience periods of each type of sleep in cycles every night.Each sleep phase lasts about 90 minutes,but we normally sleep more deeply at the start of the night,and have more periods of REM sleep as we get closer to natural waking. 8. Sleep is also related to certain chemicalsand processes occurring in your body.Growth hormone is produced,throughout our lives,to grow and repair our bodies,and you will produce more growth hormone during deep sleep than at any other time of the day.Therefore,if you need extra growth hormone e. g. when youre short of sleep,pregnant or when you've been exercising,you will take more deep sleep and stay asleep for longer.(Older people spend more time in light sleep. )Sleep is inuenced by melatonin,a hormone which regulates your responses to the day/ night cycle,and by a brain chemical called orexin which promotes wakefulness.Sleep is also thought to be associated with the brain chemical serotonin,which is involved in regulating mood.Other brain chemicals,such as noradrenaline and dopamine are almost certainly involved too,but we do not know enough about the way they all interact. Your sleep will be affected by your general metabolic rate,which is controlled by yourthyroid gland.If you are feeling either very sluggish or,conversely,nding it very difficult to relax,you could ask your doctor to check your thyroid function;this is done with a simple blood test,and can be corrected if necessary with thyroid hormones or other medication. 9. Changing timesLosing a night's sleep once in a while won't cause you lasting damage.If you are going through a stressful time,such as starting a new job or taking exams,you can probably go for several nights with as little as two or three hours sleep a night.Once the pressure is off,you should be able to retum to your normal sleeping pattem. Lasting problemsBut some people develop more lasting problems,which can lead to fatigue during the day.and cause irritability and difculty concentrating.if you are very short of sleep,your body may also take microsleeps when you fall asleep very briey during the day.This can be dangerous,especially if you are driving,operating machinery or doing other skilled or potentially dangerous tasks. _i"_i. l.? .-V? . t~. i: z.i; rm Poor sleeperIf you are a poor sleeper you may also develop more problems with your general health than a good sleeper.such as a less effective immune system;however,psychological changes are more common than physical problems.Both types of impainnents can be reversed when you make up the sleep loss. 10. l 1/xgu llr_". _) lily"I(: l/5: VI llfll I/v". l: l(L_qlI m; ;ir. i, wlll: >i, lll(l up (I lea: -:3 lielwl ,Wt I i '.v itllWill : :vr, ~' ili, l: lllY lli; IVr; : lat (Jilly [til 7 TI tlx'-. 'l')l I Attached at the end of the slide will be a checklist that you can print off to keep and work through. ;Some of the following suggestions may surprise you as they are so simple yet very effective. 22. A ____: _" ifx. "-1 E , _ / .._, - K S. '7 Q/ E. O iEstablish a routineTry to get to bed at the exact same time every night.The mind and body like routine,contrary to popular belief.If it takes awhile to feel sleepy,stick with it to break old habits.Also list the things you want to do before you get to bed so that you carry these out every night. vArI,fr,y,:, (._: :_: :; E 1 :4 :2:is V yr.,. L Start to use youralarmThis is a part of the new routine.Set it at the same time each moming,including weekends.Remember you are breaking a habit of disturbed sleep pattems and this requires a new way of behaving.Your mind and body will get used to it,just like it did to the old pattem.No more napping during the dayUntil you establish a new sleep pattem it is best to ght the urge to nap during the day for now.Later on napping will enhance your sleep.No matter how tired you feel,ght the urge to nap.it will soon pay off when you go to sleep at your newly established time. 23. Sleep hygieneWhen it comes to sleep,cleanliness is next to,well,good sleep!Make sure you have clean linens and pillows.Check your room temperature (you may need fresh air.What is the lighting like?is the room quiet enough? Do not vvcilch TV or use the computer in bedWaking activities stimulate the brain,especially where the unconscious mind is most aware when watching TV or engaging online.The brain automatically recognises activities such as creative pursuits as waking pursuits and will keep you awake When its time for bed,say not to the TV and the PC If you cireh/ ing awoke,GET UP. Gage yourself and it you don't fall asleep within 20 minutes,get up walk around or go to another room Do something that is helpful to sooth and relax you such as listening to music,reading or stretching Once youre tired enough to go back to bed Repeat this process,it you are awake for long periods. 24. V . %. vAv vAv'i Ty:Any form of exercise like walking a light log stretching or Jumping rope will help your body to breathe in fresh air and stimulate your central nervous system for balance Studies have always shown that even 20 minutes of walking can improve sleep.relaxation and brain activity Try to incorporate some exercise in your daily routine There are many essential oils such as lavender,ylang ylang and chamomile that have proven to aid sleep These oils and herbs have been used for centuries Research or see a natural herbalist for details on which ones will work best for you,Our sense of smell can highly affect how relaxed we become by affecting our nervous system Candles can also help with lighting Relaxing music.hypnotherapy CD'S and visualisation can all help you to calm your mind and relax your body which directly aid restful sleep.Establishing enough oxygen circulation in your body can help to prolong your sleeping time.Practicing relaxation exercises can help you to fall asleep. 25. New ways to SLEEP (4)Having a warm bath can help you to relax as water hydrates the skin and brings a soothing and calming effect.Using some essential oils like lavender will help to induce relaxation.Not only will you be calmer,but the feeling of cleanliness adds to your sleep hygiene and the mind and body will associate this with bedtime. Reecting on your day,looking back on what went well will help you to start to mentally accumulate more positive experiences to your day and take the focus off of lack of sleep.People nd it refreshing and reassuring to take stock on how they spent their 24 hours.You may be surprised at what you nd!Do relaxing and enjoyable activities before bedtime,spend time with the family or pets,rearrange a drawer.tidy a plant,talk to a friend,meditate,whatever you nd enioyable Some tasks can be enjoyable too Most people find it good to Just laugh and this may involve watching yourfavourite comedy As long as its not within the hour before bedtime you arefine and it shouldn't affect your new sleep routine 26. Chamomile TeaApidenin,a avonoid compound found in chamomile produces relaxing effects.This is known to be the key ingredient to help induce sleep.The aromatic smell as well as the wamtth of the liquid itself induces a calming and soothing effect which prepares you for a restful nights sleep.Lavender OilA versatile herb (and oil form) lavender is a favourite for sleep aid .Besides itsrefreshing,relaxing smell,it Lavender has been shown to lower heart rate and blood pressure. Try putting a few drops of lavender oil on your pillow or in a sachet inside your pillow.You can also use the lavender owers in a sachet.Also lavender candles infused with the essential oil can help. ValerianValerian can offer temporary relief of lack of sleep caused by anxiety and stress.It is a traditional herbal medicine and can be bought over the counter,usually in 300 mg tablets. 27. Limit alcoholAlcohol is stimulating in many ways and affects people differently.Limiting your alcohol intake in the evenings to none at all will help you to re-balance your normal blood sugar levels so that your body can re-leam what is natural to it. No spicy or heavy foods before sleepingTry eating a light meal in the evening,and try to avoid sugary snacks.If you feel peckish at night,try having fruits or yogurt which are better than sugary foods that disturb your digestion and can keep you up with heartburn or indigestion. if taking medication take them on timeContinue to take whatever medication you have been prescribed.But take them on time.Ask for a medication review with your GP if you suspect that your medication could be causing sleep problems,as this can be a side affect of some. 28. u ; l.i. , - _ ll. ;. .-"Ni .1"; Use Key WordsDevelop a mantra such as a word or phrase to use when you nd yourself becoming anxious or worried about sleep.Find a word that represents calmness and peacefulness. Use calming imagesPeaceful images in your mind will help your brain to associate lying in bed with sleeping.You can even begin to imagine yourself there,on a beach,swinging in a hammock or walking in the sand. /: :~g lZ _iiiinterrupt coiostrophizing thoughtsStay alert to your thought pattems.When you nd yourself thinking about something awful.visualise a stop sign (or use your own signal).Your mind will then be cautious when the thoughts begin. 29. What else could be wrong? Sleep problems or insomnia can be a symptom of more general difficulties,and you may need to look at other aspects of your life like your workload.relationships.living conditions.and goals.You may need to seek to improve your work load.time~management and work life balanceThe chart to the right is an example of a workshop members Work-Life Balance sheet which reflected a working person 5 balance towards sleepExample of full-time employees work-life balance/ W I" Family 3 ' _eisure_ WorkExe rc ise1 ~ " Entertainment4 Sleeping ~ household acliwities ' Community' SpiritualI I " Study. /Learningr, > U 30. Don't try to force sleep,it will only make you feel more anxious.Try keeping your eyes open,instead,and as they start to close,tell yourself to resist.The more you try to stay awake,the sleepier you'll become. 31. Talking therapies are known to help sleep disorders. Alternative therapies can be very helpful as well. Always research your options and speak with the experts in their fields foradwce. Do your research. 32. Can Hypnotherapy Help?As a Hypnotherapist (Counsellor and Psychotherapist) I have used Hypnotherapy to treat a wide range of conditions,especially those that affect the quality of sleep. Relaxation and visualisation are very useful in keeping the mind busy in a positive way,but also in helping to change the brain wave patterns of anxiety to calmness. Learning self-hypnosis as well as body relaxation can help the mind to focus away from your problems.Inducing a light trance is the start of the sleep phase.If this can be achieved,the rest can follow easily. I use a number of techniques to help people learn to change their old sleeping patterns to ones that are helpful and conducive to living a healthier life. 33. Hypnosis is the Greek word for Sleep.it may be ironic.But usually when people come fora session of Hypnotherapy,I start out by explaining that they will not be asleep but may appear to be.This is because the effects are similar to the onset of sleep.Hypnosis became known as a sleeping therapy and people still think that i will knock them out somehow,and make them go to sleep.This is not the case.But something very similar occurs.And it is rather nice. Just as sleeping can be nice.And although it evades some people at different times in their lives,the fact is,if you are worried,stressed,anxious or fearful of anything in your life,it will keep you awake.This is the human body and mind's natural fight or flight response to survival.it is human. Hypnosis allows a way to experience this with a trained professional who has only your good intention in mind and has the qualifications and training to help you learn to achieve this relaxed state,enough for you to practice it at home and sleep. 34. ~ih. .|. ii13I1gi ~= . 'Ii; ~.", i'=l? l!mIl? -! lKTr! ||| t'Il9l'Oiii. . i will (talk;aim oiniorv. vroi (oi-voiliotliglc i.an Iili; "IoiI~6JI[3iIi3l=um,Iliilio intro ii.i? inr3.. uIo; oiui ii):oiiioinigie.i '. 'ii"a: :;g1n IO Olltltilliolnklilt -lain '1-II M (= tIIiiIloiiti '10]!(oi i= - -oilieiln iifl9| niai'i"ini(: ;t: a1ilI~, , I sxcil Ii;i-. loin Ilzoy 6.::iIi4ss. ~.r. ;:- [aorta Ii: A'. ' '. '1o| 'b:xi e': .iu. ,._,. '-. |iiiiy vuil,u"I: o ll . . lmy'. 'ii tn'. c7 _ - unit!In Ielp yuulo xlieielie : :': ,': '_: "_ ' , ,,_, ',: "_, :"", , , "; int lull ww-91l! lll| IK3Qi$II| E9O Ielplngollen go ~iliiI' lIldlll[l| Ill!1!um I 0| purchan f| 0|| l cdhnd Na!Dglul' l * I A ndal in; 3 "'""'' "mm" """"i? .'. {'. 'l. "l. "'" WWW. I'lllIPlhulhI'a| )|u. com dovlwm All CD's and MP3 downloads available onAmazon and lTune and other online retailers. 41. ll7llJ"s":.1.Q .l. ,;; ;lmw_ . iiNine Peaches TherapiesTHERAPEUTIC MUSIC AND VISUALISATION 9 CD'sli. ;'. .lllI ll lr - 1-~11-tn aft " :3 ' -- ~ rtizfi "'1". -l; , ll.l rl ~7. _: {3Y3is . K .'. .'.' I I' l.n. -Q i.J . 'x. ..: "l Q at l VQQ,5 H uni: -_(,cD&Mp3 . .:#01,.,, um( miltal Albums . . 113:;_, ,d: j " Earl _A ff7)CIj. )f ryrrbrafy 42. Connect with me:www. ninepeachestherapies. com