Category: health and wellbeing

Categories
health and wellbeing health, inspiration life coaching personal development stress management Transformational coaching

Sleep. It’s importance and 8 ways to improve your sleeping patterns, for a healthier lifestyle!

Hello there you!

How are you feeling today and did you get a good night’s sleep?

Are you getting enough sleep per night in general – i.e between 7-9 hrs? Are you struggling to fall asleep at the moment?

It’s tough sometimes to get the right amount, especially if you’re a new parent isn’t it? Or you could be going through other major changes in your life – should it be at work, your relationships, college or moving home.

However, getting the right amount of sleep is so important in order to decrease those stress levels; and to keep your anxiety levels controlled.  I know myself by not getting those early nights (my youngest is an early riser!) I don’t feel myself. Your concentration is poor the next day, then you reach for the junk food and you lack the motivation to exercise or to move forward with your goals. Getting those early night’s in helps your overall wellbeing and to control stress/ low mood.

Health problems

Research has shown how sleep problems could cause health issues such as high blood pressure, obesity, diabetes, depression,  heart disease and reduced immune system function.This is not surprising as you do reach for unhealthy options when it comes to food ( I do and I’m also too tired to exercise if I haven’t had a good night’s sleep). I make sure I get those 8 hrs sleep each night, so I’m more motivated/focused to eat a well balanced diet, to exercise properly and to be more productive the following day.

Statistics

Research has shown:

  • That 40% of aged 18-24 struggle to fall asleep at night (sleep foundation)
  • 33% of people above 55 in the UK also struggle to fall asleep (sleep foundation)
  • 22% of people in general in the UK struggle to fall asleep (NHS)
  • 7-19% of the overall population struggle to get enough sleep (national institute of sleep)
  • 50-70 million Americans have chronic sleep disorders.

Sleep problems during times of stress

What common sleep problems do you experience during times of stress?

Common sleep disorders are Insomnia, Restless Leg Syndrome, Sleep Apnea, Narcolepsy and Sleep Paralysis. During times of high stress I tend to get palpitations prior to falling asleep and I’ve also experienced sleep paralysis a handful of times during my life (now, if you’re aware of sleep paralysis then you know how terrifying and unpleasant that can be)

8 ways to improve sleep (Sleep Foundation, NHS)

  • Avoid Caffeine (a stimulant) and alcohol just before bed (at least 2hrs) as they can prevent you from falling asleep or going into a more deeper sleep
  • Exercise throughout the day but avoid it just before bed
  • Make sure your sleeping environment is dark, relaxed and with dim lights if you prefer a light on
  • Put away those gadgets – I know how distracting they are.  When I take mine to bed I’m scrolling and wasting valuable sleeping time (we’re all guilty of this aren’t we?) I always leave mine downstairs now.
  • If you’re feeling anxious, do a bit of writing before bed and let those worries out. It really helps.
  • Listen to a bit of relaxation music to help you drift off
  • Stick to going to bed at the same time each night so it becomes a habit/routine over time.

Do you like your tea/coffee before bed and can’t do without? Maybe try some calming lavender herbal tea instead – to help you drift into a more relaxed/calmer state just before bed.

Concluding thoughts

Take a step back, look at how your sleeping patterns are and adapt (using these tips I’ve shown throughout)

What tips do you have that helps you with sleep?

Thank you for stopping by to check out my post. And, here’s to you having a decent night’s sleep going forward for a healthier, happier and more productive you!

Categories
change clinical Hypnotherapy health and wellbeing holistic therapy life coaching managing stress

Clinical Hypnotherapy. A holistic therapy to help with your subconscious mind and changing those behaviours.

Hello there you!

What’s this about Hypnotherapy I hear you say? Controlling your mind, putting you into a deep trance while making you do all sorts of daft/silly things! Clinical Hypnotherapy is non of these stereotypical views.

Here’s the thing. Being a certified clinical hypnotherapist I can tell you that you always have control throughout a hypnotic state. You will always be aware, but are more focused and in a relaxed and calm state throughout.

During hypnosis, you are listening to direct suggestions (simple instructions from your hypnotist) in a guided, safe and relaxed environment with a trained professional, who wants nothing more than for you to have a good experience. However, you need to give it your full attention, and forget about those stresses in life for a short period of time.

So what exactly is hypnotherapy?

Hypnotherapy dates back to the late 18th century by Franz Mesmer and is a holistic therapy where you are working with the subconscious mind. So what is the subconscious mind? It’s basically everything that you have experienced throughout your life i.e what you have felt, seen, heard, learned and your beliefs. And, during hypnosis you are digging that little bit deeper when your mind is relaxed and the hypnotist has your full attention.

Think of it this way (you might already be familiar with Freud’s iceberg theory) and imagine the subconscious mind being the bottom of an iceberg where everything is stored and the tip is our conscious mind (current thought process, analytical thinking, aware of now, feelings of pain).

Clinical Hypnotherapy can help with certain behaviours and addictions. So how do people respond to Hypnotherapy? Around 80% can go into hypnosis, 10% are highly susceptible while 10% are non-susceptible.

By quieting your mind and learning

To induce a state of hypnosis, you can visualize

The you that you’ve always dreamed of

And make this a reality

William W. Hewitt

Hypnotherapy can be extremely beneficial to your health and wellbeing. Over a few sessions you should be able to feel the benefits completely. However, as I stated before; you have to go into Hypnotherapy wanting to change and with an open mind.

What can Hypnotherapy help with?

  • Insomnia
  • Stress
  • Self-esteem
  • Confidence
  • Anxiety
  • Phobias/fears
  • Weight management
  • Quitting smoking
  • Pain
  • IBS

Remember, it’s nothing to do with the hypnotist controlling you, but gently guiding you into a trance where you are fully aware and in control at all times. It is up to you in how the experience goes.

Have you tried Hypnotherapy and what has your own experience been like? Would love to hear!

During a session, you will always be in a safe environment, and make sure the hypnotist is certified to perform Hypnotherapy!

Have a great day and thank you for checking out my post!

And relax!

Categories
acceptance growth happiness health and wellbeing inspiration journaling, gratitude personal development poetry community

New Year, Staying Present and Focusing on the Small stuff…

Hello there you and Happy New Year!

How are you feeling after the festive season? Are you glad to be getting back into a more structured routine?  I’m looking forward to getting back into a more healthier routine (too many sweets/tipples, but I enjoyed it all, and the banter that went along with it)
I had such a lovely time back home in Ireland catching up with family, and my brother who I hadn’t seen in over 2 years due to Covid! I was grateful every day!

Present moment:

“It’s the feeling you get when you are able to be touched

By the simple things in life: watching a child playing,

The leaves falling from a tree”

Richard Carlson

When life stood tragically still in lockdown, I soaked up the outdoors, connecting so much with nature and my family.  I then started to crave nature and became more self aware. I soaked up those giggles from our girls; realising there is so much beauty out there and the free stuff like fresh air, fabulous beaches, sunsets and mountains: are all breathtaking views that are food for the soul! Absorbing the “present” moment!

When you stop striving for “perfection”, you  automatically start to slow down and realise all that beauty was right under your nose (while your mind was full of worry and busy from those to do lists, lots of unnecessary clutter taking up space in your mind)

Poetry outlet:

I wrote the following ‘etheree’ poem as a reminder to absorb those precious little moments…  Being present certainly is the way to do it. Sounds so easy doesn’t it? It is when you practice being present every day but you have to work on it, enjoying the simple little things in life, changing your thought process to a more “positive” way of thinking and being extremely grateful.

Grab it

It

Starts with

Fresh air. Free

Flawless. Simple.

But so powerful.

When you stop. Soak it up;

like sand soaking salty sprays,

gentle yet ferocious waves. The

present is all you have. Grab it, then

bottle it. Capturing every small bit!

Bernie Egerton

Enjoying that fresh air and watching the girls happy out at the beach!!
My eldest loves rolling down those sand dunes… Absorbing it all !

Growing from within, self-awareness being mindful and always learning; are the components to reaching that place of peace and happiness. Getting the most out of life for “you” and yours.

Work on ‘you’ and believe in yourself.  Trust me, the rest will follow!! 

Categories
health and wellbeing

Cutting down on the rich foods and a bit of exercise for a healthier you!

Hello you!

So for the past month I’ve been cutting down on all the sugary, fatty foods to lose a bit of my mama weight! I have to say I feel so much better and not as bloated (I love my bread and chocolate treats).

At first it’s tough, as I’m following a certain plan (not a diet) and your body is like “hey where’s my sugar and what’s going on here?” But when sticking to plan and recognising the overall benefits it has to your health in the long run, it makes it easier to focus and plough on through with your weight loss journey.

Balance:

Being a Libra myself, it’s all about the balance! Making sure you get the ‘balance’ right with enough proteins, fats, carbohydrates, calcium and iron (the list is endless)

Also drinking plenty of water to flush out those toxins helps. Aim for 8 glasses a day they say (I like drinking a pint of cooled boiled water as it’s easier to drink)

White to wholemeal:

Changing the white breads to wholemeal, white pasta to wholewheat and adding unsalted/lighter butter to your diet for the extra fibre that your body needs.

Grilling instead of frying.

All these little tweaks to your diet aids your weight loss journey, making you feel better.

Let’s not forget plenty of fruit and veggies…

Exercise:

Along with cutting down on the aul lockdown munching (done plenty of that over the past year) I’m making a habit of going out for a 20-30 min walk everyday. Soaking up the beautiful outdoors, being mindful along with getting fresh air into my lungs. The best bit about it? It’s free…

I know it sounds hard to cut down, but ‘you’ start to feel so much better and it’s just about tweaking your diet and adding plenty of water.

Now I’d like to add I’m no nutritionist but I’m sharing with ‘you’ whats helping me on my weight loss/healthier lifestyle journey. I feel so much better and plan to stick to it.

Hope these little tips help you! And please do comment on what helps you on your healthier lifestyle journey. Would love to hear.

Have a beautiful day, stay safe, be kind to yourself and ‘your’ body.

Thank you for reading 💖

Categories
health and wellbeing mindfulness

Reflecting on recent lockdown lifting, new-found hobbies and mindful moments!

So things are starting to slowly open up again in England. Evenings are brighter, weather is just so lovely and there really is a buzz around the place. How are you feeling? Are the many months in lockdown making you feel nervous about normality returning and visiting places again? Its only normal to feel this way if you do. Its been a tough year.

I’m not going to rush back to non-essential shops just yet, but I’m enjoying meeting up with friends again for leisurely walks outside in parks, with take away coffees and a bit of banter!

I’ve really enjoyed the reflective work and my new hobbies (poetry writing and cardmaking), connecting more with nature and appreciating things you really took for granted when life was full of hustle and bustle before the pandemic.

Once cases get to a very low level, I’m really looking forward to getting back home to Ireland and seeing my family again. I’m sure you also look forward to that day and where you and I are mask free – with social distancing no longer being part of our norm.

This pandemic has changed us all in so many ways, having to deal with a huge wave of events, losing loved ones and having the virus. Its a time of constant reflection, looking at the small but important stuff that makes a huge difference to all our lives.

Mindful moments:

Throughout the pandemic I’ve been practicing mindful techniques and just being more ‘aware’ of the moment and appreciating the simple, yet powerful things in life.

So much beauty is out there when you stop, look around and look up.

On a recent walk with my daughter we discovered this little bee burrowing in the ground, flapping its little wings and it really was amazing to watch. We both enjoyed that moment in a little area with lots of pretty flowers. Nature is ‘always’ there.

My little lady admiring the tall tree 🌳©️Bernie Egerton 2021
Daffodils are such lovely spring flowers 💐 ©️Bernie Egerton 2021
Busy burrowing bee 🐝 ©️Bernie Egerton 2021

Things are slowly going back to normal, new-found hobbies have surfaced throughout this pandemic and small mindful moments can be so precious.

Have a lovely day/evening, stay safe, keep smiling – look up and around you, enjoying those mindful moments ❤

What have you enjoyed during these strange times?

Categories
health and wellbeing

Clearing that morning fog, a healthy brekkie & spring!

During a time when lockdown feels like its never ending, you tend to forget the importance of nourishing the body and mind… Do you forget to drink some water? do you forget to eat a healthy breakfast and pack up on those fruit and veggies? I certainly do.

I’ve been a bit too fond of those chocolate treats during lockdown (I really have a sweet tooth) skipping breakfast and running on empty. Its challenging when you have nothing to look forward to during a global pandemic and all you want to do is turn to those snacks and chomp away!

Being a parent and running after two busy toddlers, I’ve recently started focussing on eating a good healthy breakfast to start the day with, and drinking plenty of water (I mix a pint glass with cold and a bit of boiling water as I find it easier to drink).

I feel so much better adding the healthy foods along with water – then you’re ready for whatever work you do throughout the day as well as having energy to run after your little cherubs!

Open those windows, let the fresh air in and circulate! Working from home and more time spent indoors means a fresh working environment is needed to help ‘you’ when you’re constantly confined to a new office space you’ve had to adapt to.

Spring is here, the evenings are brighter, those beautiful blossom trees and daffodils are flourishing, and as my little girls say “mummy, the birdies are singing!”

©️ 2021 Bernie Egerton connectwithpoetry.com
©️ 2021 Bernie Egerton, connectwithpoetry.com

Stay safe, keep smiling and rehydrate along with a good brekkie!

Haiku:

A withered flower

The seeds they grow and flourish

Blossom brighten shine

Bernie Egerton @ connectwithpoetry.com