Struggling with insomnia?

Struggling with insomnia?

Your brain is running your life whether you are Awake or Asleep.

Sleep isn’t a luxury and the brain has a big ‘To Do’ list to achieve during your sleeping hours.

“The brain is actually very active during sleep doing important things. It’s not just resting, and if you don’t get sleep you don’t function on a number of levels the way you should.”…says Dr. Caitlin Tynan Doyle, Professor of Neurology at Columbia University Medical Center.

Skimping on zzz’s compromises a wide range of functions including…

  • mood regulation
  • immunity/the risk of getting sick
  • cellular regeneration
  • premature aging
  • weight gain & obesity
  • productivity
  • thinking and memory
  • hormonal balance
  • sex drive
  • anxiety and depression
  • and obviously fatigue and insomnia

 

Our whole body and brain can get thrown off kilter when our sleep is not optimal.

For 30% of the population, insomnia is a debilitating condition affecting every aspect of life.

About 50% of people lose sleep due to worrying and anxiety. We all know that feeling of something “weighing” on our mind. It can be hard to switch off and slow our train of thought to relax the brain and get to sleep.

Many employees say they actually call in sick or even doze off at work after their anxiety kept them up all night.

 

So what can be done?

To explain what can be done, it is important to understand that everything is a pattern in the brain.

These patterns, called “Neural Maps” determine the way we feel and think such as with Anxiety as well as our behaviours and physical functions such as in Sleep.

When anxiety is the cause of insomnia, it’s best to treat a patient for the anxiety, changing both the pattern or “Neural Map” as well as addressing the initial underlying cause of the worrying.

Even though sleep is a natural function,  it can sometimes get out of balance.

Our brains produce Melatonin and Serotonin and regulate their balance.

When the sun goes down, Melatonin levels go up which makes us sleepy.  When the sun comes up our brain naturally produces Serotonin which makes us feel alert and switched on.

Serotonin incidentally is our a happy hormone and is the primary element in depression medications.

Whether it’s due to irregular hours, worries, hormonal changes or other stressors in our lives, once the sleep pattern in the brain gets out of balance it needs to be reset and a new pattern of sleep established.

This can be done through clinical hypnotherapy which resets the sleep pattern and neural map in the brain.

I treat many people, both women and men, every week for sleep oriented issues.

However women are twice as likely as men to be hit by insomnia… finding it hard to get to sleep and stay asleep, every week.

The good news is, if your brain created the problem it can also be influenced to create the solution.

In hypnotherapy we reintroduce healthy sleep patterns by creating a ‘Sleep Protocol’. This is list of individualized triggers that the brain associates with going into a deep sleep.

It’s like a series of reminders that move the mind towards the brain wave pattern that occurs when we are deeply asleep. This brain wave pattern is called Delta.

 

There are 5 types of brain waves.

Gamma and Beta are both high brain waves associated with alertness, learning and communication.

Alpha and Theta are lower brain waves associated with relaxation and creative thinking.

Finally, Delta brain waves occur while we are in deep sleep.

 

Once the brain is retrained to move into Delta, normal sleep patterns are re-established.

I always make patients a digital voice recording of the hypnotherapy on their own phone.  They can use this at bedtime to strengthen the sleep pattern.

I’ve had a number of patients who after successfully changing their sleep patterns, still use their recordings years later if they have had a late night and need to get to sleep quickly! It’s a great tool and is free as part of the consultation.

 

Remember…

Your Brain Is Running Your Life Whether You’re Awake Or Asleep

Your brain made the pattern so, it can make something different.

Every pattern is susceptible to change.

So if you’re ready for a change and a better sleep, book in to see…

Perri at Mt Eliza Wellbeing Sanctuary by calling 9787 2111 or email any queries to  perri@wellbeingsanctuary.com.au

4 Things that can block weight loss

4 Things that can block weight loss

I see, hear, feel and totally get the frustration and challenges that go along with trying to arrive at your ideal weight. On the surface, eating a balanced diet and exercising sounds so simple, yet it’s not always that easy to arrive at your destination.

This is because being overweight is not about gluttony or laziness, but rather a complex interplay between your biology, environment and behavioural patterns.[1]

Lisa was one of those stories.

She’d struggled for over 15 years to shift the extra kilos that kept stacking on around her waist, hips, arms and bum.

Lisa had starved herself until she couldn’t do it anymore then flipped to bingeing. She’s tried turning up the exercise dial but it was hard to budge and get momentum.

Dejected she spiraled into the I give up and who cares until she was now a borderline diabetic with close to 25kg to lose.

That’s when she saw me.

We negotiated a plan that suited Lisa, found what was sabotaging her success, then worked consistently testing, measuring and refining until we found what really worked for Lisa.

Four months later and Lisa’s a different person, both in body and mind.

She is now 70kg, exercises daily and loves it. Has 100% more self-confidence, is more active, feels freer and more engaged with her family and life. It has been 7 years now and still maintaining her 70kg target weight.

Do you want to find your path to weight loss success, just like Lisa?

 

Let’s explore 4 factors that can prevent you from making your weight loss goals real.

 

#1 Your metabolic set-point

Unknown to many, is your weight is under unconscious control; just like blood pressure, blood sugar regulation, pH and body temperature. Your body weight remains quite stable (unhealthy weight or a healthy weight) due to your metabolic ‘set-point’.

That is, your body will adjust your energy expenditure and appetite to restore fat mass back to its set-point;[2,3] despite your best efforts.

But don’t lose hope there’s ways to reset this set point so you can lose and maintain your weight long term. Pivotal to this are small changes done consistently but it’s slightly different for everyone. Hence no one size fits all generalised how to. Click here to book in to create a plan to change your metabolic set point.

 

#2 Stress

Stress is a big barrier to weight loss, especially chronic stress. Under stress, your body releases cortisol that redirects glucose to your muscles, but causes your blood glucose levels to fall. This can trigger cravings for calorie rich foods that lead to weight gain and hinder weight loss. Emotional eating is also closely associated with stress. During periods of stress and emotional turmoil, you’ll tend to feel hungrier, with a preference for ‘hyper-palatable’ foods (high in fat, sugar, flavours and food additives), and you guessed it, weight gain.[4] This is where help and guidance from a naturopath can help you build mental and emotional resilience, which may just one of your answers to losing those extra kilos.

 

#3 Sleep

Poor sleep quality and/or quantity can stifle your weight loss by reducing your metabolic rate, increasing cravings and turn down appetite regulation. Research has found poor sleep to be associated with an increase in weight, waist and waist-to-hip ratio; and can also drive up your metabolic set-point. [5] Poor sleep also affects your energy balance, affecting what you eat, how much you eat, as well as your willpower and motivation to exercise. If a good night’s sleep is something you dream of, talk to me and I’ll help you restore healthy sleep patterns.

 

#4 Inflammation

Often missed, inflammation can be a silent barrier to weight loss.  Inflammation can increase blood glucose levels that triggers weight gain, whilst excess stored fat produces inflammation in your body. Reducing your body fat can lower levels of inflammation significantly. However, the toxins stored in your fat cells are liberated during weight loss and dial up inflammation, once again impeding your weight loss. That’s where as a naturopath I can help you dial down your inflammation through clearing these excess toxins with a tailored clinical detoxification program to get you back on track again. Click here to book in for your tailored Detox program.

 

Don’t do it alone

Losing weight is not always easy and everyone will face their own challenges at some point. Seeking the help of a naturopath who specialises in weight loss can make sure you’re channeling your energy in the right direction and provides solutions when you hit a plateau or fall off the wagon. Click here to book in to get a helping hand on your weight loss journey today.

Big hugs Julie X

 

Adapted with permission from Metagenics Australia

[1] Bray GA, Heisel WE, Afshin A, Jensen MD, Dietz WH, Long M, et al. The science of obesity management: an Endocrine Society Scientific Statement. Endocr Rev. 2018 Apr 1;39(2):79-132. doi: 10.1210/er.2017-00253.

[2] Schwartz MW, Seeley RJ, Zeltser LM, Drewnowski A, Ravussin E, Redman LM, et al. Obesity pathogenesis: an endocrine society scientific statement. Endocr Rev. 2017 Aug 1;38(4):267-296. doi: 10.1210/er.2017-00111.

[3] Speakman JR, Levitsky DA, Allison DB, Bray MS, de Castro JM, Clegg DJ, et al. Set-points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity. Dis Model Mech. 2011 Nov;4(6):733-45. doi: 10.1242/dmm.008698.

[4] Raman J, Smith E, Hay P. The clinical obesity maintenance model: an integration of psychological constructs including mood, emotional regulation, disordered overeating, habitual cluster behaviours, health literacy and cognitive function. J Obes. 2013;2013:240128. doi:10.1155/2013/240128.

[5] Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62. doi:10.1371/journal.pmed.0010062.

 

8 Questions To Ask Yourself When Anxiety Strikes

8 Questions To Ask Yourself When Anxiety Strikes

Heart pounding, dry mouth, rising heat, doom gripping you in a vice…..we’ve all experienced these feelings….it’s anxiety.

Sure, there’s all shapes and sizes, it can come and go quickly or hang around like a bad smell. Maybe the intensity is ramping up or it’s happening way to often for your liking and at times for no apparent reason.

Yes, anxiety can be the result of unhealthy thought patterns, disempowering meanings and poor focus. But, it can also come from our biochemistry. And we can have multiple things going on at once.

So, if anxiety’s striking way too often and it’s out of proportion with the trigger or for no apparent reason. Here’s eight questions to ask yourself:

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Getting More Energy Naturally

Getting More Energy Naturally

Getting More Energy Naturally – 10 Tips To Move From Flat To Fantastic

Can’t be bothered?    Feeling overwhelmed?

Life feels too hard?   Running on empty?

Whenever, I start feeling flat for no good reason I step back and take stock. Check in if you like.

Here’s what I usually find –

  • I’m being unkind to myself,
  • I’m unorganised with my food and time,
  • I’ve let my nourishing rituals drop off,
  • I haven’t planned anything to look forward to,
  • I’m focusing on what’s not there instead of what is.

Here’s 10 tips to shift from flat to fantastic real quick – Getting More Energy Naturally –

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How to Stop Feeling Hungry all The Time

How to Stop Feeling Hungry all The Time

How to Stop Feeling Hungry all The Time – 8 Steps To Resetting Your Appetite

Are all the chocolates, mince pies and left over delights from xmas in your house calling your name? Are you wondering How to Stop Feeling Hungry all The Time?

Like when you put your feet up after dinner? When you sit at computer mid- afternoon? Or is it all day every day?

Feeling starving, stomach grumbling? Yet you’re eating loads more than usual. The waistband is tightening and you’re starting to feel a bit spongy everywhere, especially that butt and thighs.

It’s like you’ve turned the food indulgence knob to high and you’re finding it hard to switch it down again. You know it’s got to happen, but you’re still gathering the willpower.

You may even be attempting a reset as we speak.

How do I know? Well, don’t worry I’ve been there many times.

And no matter how I try to justify it….you can overdose on organic Dark chocolate. Damn it!

How do you reset back to simplicity after being tantalised by the heavenly tastes and delights of the festive season?

Here are 7 tips to resetting your appetite and making those numbers on your scales go down:

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