Monday, 18 February 2013

Insomnia: How I conquered my sleepless nights.

 I used to suffer from waking in the middle of the night, typically at 3.00 in the morning. I would lie there in the dark with my head going round like a washing machine on it's final spin, or I would try and get comfortable but would be plagued by minute and uncomfortable wrinkles in the bedding that made it impossible to sleep.

But I have now developed a little routine that seems to work for me, and I’d like to share with you. I’d be really interested to hear if it works for you (or not).

So here’s what I do.

1)    When I awake I check to see if there something in my body, or environment that needs to be sorted out. So I might go to the bathroom, or turn off the radio, or close the window; whatever is required. I do NOT lie there wishing I was warmer or that the curtain was more closed. I sort it out. This is important because you are taking control of the situation rather than wallowing in disgruntled lethargy.

2)    Next, I make myself comfortable in a good sleeping position. After all I am planning to fall asleep. I am NOT planning to lie there awake. Therefore I must be sure to be in the most comfortable and suitable position. I do NOT lie on my back staring at ceiling like a gaping cod on the deck of a trawler. I do NOT check my phone, or start reading. These are things that will keep me awake.

3)    I start to breathe a bit more deeply and slowly than normal. That’s all I do first of all; about 10 or 20 times. Eyes shut. Breathe. Then I start a ritual in my head:

4)    On every exhalation I say to my self in my mind “Sleep” Just like a hypnotist would. It’s an order. Not an invitation. It is in the imperative case. With each exhalation I relax a little bit more. I don't think you can relax instantly, so I aim only for small incremental steps of relaxation. I do NOT move about I stay still. With each exhalation I relax a little bit more, and I command myself using the mind’s voice to “Sleep”.

5)    On every inhalation I count down one number starting from 300. I rarely get below 275. I loose count sometimes but I just take it up at the last number I remember. It doesn’t matter too much. With each number I KNOW that I am closer to sleep. Sometimes I half drop off to sleep and awake again. If that happens I  start the process again.
I normally find that I am not aware of falling asleep; but I awake a lot later. I am often surprised that it is 7:30 or something and that therefore I must have been asleep.

The combination of sorting things out, getting comfortable, progressive relaxation, and the counting seems to be very powerful for me.

The counting does two things. First: It stops me thinking about other things because it is just complex enough to shut out worries about tomorrow or indeed morbid fears, anxieties about death, the whereabouts of my keys etc. Second: It is a repetitive and easy enough and predictable.
Slow OUT “Sleep”

Slow IN 299

Slow OUT “Sleep”

Slow IN 298

Slow OUT “Sleep”

Slow IN 297. . . . .etc

It’s simple, and I’m amazed at how well it is working for me. Have a go. Tell me how it goes. Leave a message if you have any experiences doing this.

(Quick disclaimer: I accept no responsibility for your lack of sleep, I’m just saying this works for me)

Sleep Well.

Wednesday, 13 February 2013

Hypnotherapy, Floatation Tanks, & deep Relaxation.

You can now combine two therapies into one relaxing and powerful experience; the combination of Hypnotherapy and Floatation.

Hypnotherapy can help you access the powerful sub conscious aspects of your mind, and reduce anxiety and stress through creative imagery and symbolism. Roger Knott-Fayle specializes in using guided imagery to help you reframe the anxieties of your world, whilst relaxing and slowing your brainwaves to a state between waking and sleep.

This can be further enhanced by spending a one hour session in the floatation tank.  Floatation therapy provides an environment where all external stimuli is removed (sight, sound and touch) then, supported weightless in the skin temperature solution of Epsom salt and water, your mind has very little 'left to do'.  The load on the brain drops by around 75% and brainwaves slow to a speed normally only achieved when sleeping.  This triggers your bodies natural re-balancing processes and allows your body and mind to relax like never before and the resultant state whist floating is very similar to that achieved by Hypnotherapy.

At Calm Water Floatation in West Bridgford, you can experience both under one roof. Relaxing and stress-busting  Hypnotherapy combined with a 1 hour floatation session.  Floating before your session with Roger will place you in a state of prepared deep relaxation, which will mean your Hypnotherapy session can be deeper and more powerful.  Floating after your Hypnotherapy session will allow you to reflect on your session with Roger, and will seat what you have achieved very deeply in your psyche.  Both Roger and Nick will be able to advise on this before your sessions.

Roger Knott-Fayle is a qualified and registered Hypnotherapist, working with issues such as anxieties, phobias, habit control and lack of self esteem.

Calm Water Floatation is monitored by the Floatation Tank Association and is owned and run by Nick Parsons who has extensive knowledge of floatation and has been using floating himself for around 12 years.  Calm Water is the first of its kind to be located in the Midlands region, and is situated in a beautiful centre in West Bridgeford.