Natural Ways to Promote Better Sleep

Insomnia is a common problem that affects many people.  Fortunately it can be helped with many natural remedies that are readily available.  First and foremost, however, there are many practices you can incorporate yourself to promote better sleep.
 

Easy Lifestyle Changes

A ‘winding down’ period for about an hour before you go to bed is essential and that includes avoiding the use of electronic devices such as computers and mobile phones.  Make sure you have good curtains that block out the light and try to keep the temperature in the room so that it is neither too warm nor too cold.  Avoid heavy meals at least three hours before bedtime to give your body time to digest food properly.  Reducing caffeine and other stimulants is also advisable after tea time and these can be replaced with a herbal tea such as valerian, rooibos or chamomile.  Practising yoga or meditation just before bedtime may also help you to relax and unwind.  Another idea is to have a warm bath just before bedtime with aromatherapy bath oils containing lavender, valerian or hops.  A bath with Epsom salts or magnesium sulphate can also help to relax the muscles and promote sleep.

 

Vitamin and Mineral Supplements

Insomnia and sleep problems can be linked to not having enough magnesium in the diet.  Magnesium is a relaxant and can be obtained through eating green vegetables such as spinach, kale and broccoli, as well as being available in supplement form.  Vitamin B6 is also useful for helping to promote sleep.  5-HTP is another useful supplement which converts directly into serotonin in the brain.  Serotonin is a neurotransmitter which helps with the regulation of sleep.  It is a precursor to melatonin which is involved in setting your circadian rhythm (the sleep-wake cycle).  Valerian root is a useful herb for helping with insomnia and mild anxiety which can be taken in supplement form or as a herbal tea.

Complementary Therapies

Lavender essential oil can aid relaxation and help people to get a better night’s sleep.  Try adding a few drops to your pillow or burning some in an oil burner in the evening (remember to extinguish the candle before you go to bed!).  You can also get roller balls containing essential oils which you apply to your pulse points.

Massage treatments are particularly beneficial for reducing tension and anxiety and promoting relaxation.  Try a Back Massage with a relaxing oil blend, a Foot Massage or an Indian Head Massage to ease tension in the neck, shoulders and scalp.  Reiki healing (a form of hands-on healing) is also a wonderful way to relieve stress and anxiety and restore equilibrium.  In my ten years’ experience as a therapist I have found that clients usually report a better night’s sleep after receiving a complementary therapy treatment!

 

Notes:

 

1.     All supplements mentioned in this article are available from Little London Herbal Stores, 9 Kings Walk, Nottingham, NG1 2AE or visit website www.all-ages-vitamins.co.uk

2.    All complementary therapy treatments mentioned in this article are available with Helen

Shortland.

  

Helen Shortland is a Reiki Master Teacher, Meditation Teacher and Holistic Therapist based at Little London Herbal Stores on Kings Walk in Nottingham city centre. Please ring her on 07748 591690 to book a treatment or visit her website http://helenshortland.com for further information.

The Power of the Subconscious Mind

Can you remember a time when you’ve completely over-reacted to something somebody said?  It could have been an innocent remark but something about it pushed your buttons and led you to react in a way you know was unacceptable, even embarrassing?  Yes, we’ve all been there, but why does it happen?

The conscious mind thinks it is in control of our everyday lives but this is far from the case.  Events and activity in the external world dominate our conscious mind.  However most of our motivations, beliefs and emotions are unconscious, meaning that we are constantly being driven by unknown forces within us.  So where do these emotions, beliefs and motivations come from?

When we get upset as an adult, the real reason you are upset is nothing to do with the current situation.  Present circumstances have triggered a painful memory; they are not the cause of the pain.  As a child a lot of painful things happen to us that we do not have the words or emotional maturity to deal with.  When emotions cannot be expressed, they are bottled up and suppressed.  The unconscious mind is the receiving ground for this painful emotion.  The adult may display anger, frustration, sadness or anxiety, but the initial encounter has been suppressed and buried so deeply that, in most cases, our conscious mind no longer even remembers it.

The Effect on your Behaviour Today

Those painful emotions of not being good enough, being blamed for something you didn’t do, feeling responsible for something that wasn’t your fault etc are so important to identify because they condition your behaviour today.  These emotions are what drive you to act the way you do.  So if, for example, you have an unconscious belief that you are a failure, then even if you do well at something and succeed in reaching a goal, instead of feeling happy about it, you will probably have a sense of disappointment that nothing seems to be really rewarding, but not know why that is.  If people tell you that you are successful and you try to believe it, there are no positive beliefs to anchor it, only self-doubt and distrust.  Instead of feeling pleased, you become self-critical and focus on the parts that could have been done better.  The unconscious mind can always find evidence to support the negative beliefs it has acquired over the years!

The Process of Change

The way to move forward is to try and break the habit as soon as it starts to kick in.  as soon as you go into self-criticizing mode, stop that thought.  Ask yourself where that emotion, belief or thought came from.  Usually it can be traced back to a series of humiliating and painful experiences that have undermined your faith in yourself.  Ok, so you were told that you were stupid – but that is only one person’s opinion and why is their opinion more valid than yours?  After all, everyone has something to offer, regardless of ability.  I think a large part of the problem is that a lot of these experiences come from parents, teachers, even older children at school, in other words the people we are taught to think of as our ‘elders and betters’ … but that doesn’t mean they are always right, often far from it.

This self-analysis is best done sitting quietly and meditating on the belief/emotion/thought and see what comes up from your subconscious mind when you allow it to do so.

Eventually, over time, on an occasion when you find yourself thinking “Don’t get your hopes up, that was just a fluke, it won’t happen again”, you will be able to realise that you are dealing with some past negative conditioning.  First, acknowledge and feel that pain.  Then say to yourself, “No, that critical statement was not true then and it is not true now.  I did well and I deserve credit for it. I no longer want that old belief that I cannot succeed and I am letting it go now.”

I wish you well on your journey of change, self-discovery and transformation.

 

Helen Shortland is a Reiki Master Teacher, Meditation Teacher and Holistic Therapist based at Little London Herbal Stores on Kings Walk in Nottingham city centre. For further information about her courses, workshops and therapies, please visit her website at http://helenshortland.com.

 

Keeping Your Skin Hydrated

Summer is here and I am sure we are all enjoying the warm weather and spending more time outdoors.  But what about the effect on your skin?  Summer sun and air conditioning can take their toll on the skin, drying it out and causing damage through UVA and UVB rays.

Sun damage, together with poor diet and an unsatisfactory skin care routine, can lead to dry, flaky skin. Years of sun-damage combined with the natural aging process result in a depletion of hyaluronic acid (HA), a break down of collagen and loss of elasticity. This results in thinning of the skin and the formation of lines and wrinkles. The skin gradually develops a dry scaly appearance with crepey fine lines and a dull greyish hue. These signs of premature ageing are most commonly found on the face, neck, décolletage and hands.

 

Dehydrated skin can also be caused by illness, medication, diuretics and dieting, as well as excessive exposure to the UV rays of the sun.

In short, good skin hydration is essential in order to maintain a healthy and youthful complexion

 

A Good Moisturiser

Moisturisers contain glycerine, sorbital or lanolin. These ingredients attract water and keep it in the skin, thus keeping the skin hydrated.  Dry skin should be treated morning and night with a moisturising cream.  Night creams are heavier and contain lanolin.

A wide variety of moisturising creams are available nowadays.  Some contain collagen which is the name given to the connective fibres.  Manufacturers claim to have isolated the essential protein compound and added it to their products in order to replace it in the skin.  Vitamin creams, such as vitamin E cream, are known for their rejuvenating effect on the skin.  Placenta creams claim to speed up cellular renewal, thereby having a rejuvenating effect on the skin. 

 Self-Help Ideas

·         Drink plenty of water (at least 6-8 glasses a day).

·         Eat oily fish approximately 3 times a week for essential fatty acids or take an Omega 369 supplement.  A diet rich in good fats such as avocadoes and flaxseeds will also provide vitamins A and E which can help support dehydrated skin.

·         Moisturise well morning and night with a good quality moisturiser.

·         A cream cleanser is recommended for dry, mature skin but don’t over-cleanse the skin as this can strip essential oils from the skin. Some oil is necessary to protect the skin and help it retain moisture.

·         A supplement such as Hyaluron rehydrates the dermis, and is also excellent for relieving dry eyes and lubricating joints.

·         Fruit and vegetables have a high water content and support the find sodium/potassium ratio the body requires.  Spinach, chard, lettuce, melon, berries and oranges are particularly beneficial.

·         Yoghurt is approximately 85% water – eating this is both cooling and rehydrating.

·         Reduce or eliminate bad habits such as smoking, alcohol and caffeine.

 

This Month’s Special Offer Facial Treatment

During August I am offering a Hydrating Facial for just £23!  This includes a double cleanse, exfoliation, 15 min face/neck/décolletage massage with anti-ageing massage oil blend, nourishing jojoba face mask, tone and moisturise.

A Collagen Facial is also available for £40 which includes application of a pure collagen ampoule and a collagen face mask in addition to the cleanse, exfoliation, tone and moisturise.

 

Helen Shortland is a Holistic Therapist, Reiki Master Teacher and Meditation Teacher based at Little London Herbal Stores on Kings Walk in Nottingham city centre. For further information about her courses, workshops and therapies, please visit her website at http://helenshortland.com. To book a treatment please ring 07748 591690.

  

Note:

All supplements mentioned in this article (ie. Omega 369 and Hyaluron) and natural skin care products are available from Little London Herbal Stores, 9 Kings Walk, Nottingham, NG1 2AE (http://www.all-ages-vitamins.co.uk ).

 

What is "Healing"?

We are all accustomed to hearing about the healing journey, spiritual healing, energy healing, Reiki healing etc but what exactly does ‘healing’ mean?  The term ‘healing’ means becoming whole, ie. being aware of yourself on all levels (physically, emotionally, mentally and spiritually) and accepting, expressing and integrating all that you are. It is not denying aspects of yourself and living your life according to the expectations and needs of others but loving yourself enough to be who you really are.
 

The word energy is derived from the Greek words ‘en’ meaning in or inside and ‘ergon’ meaning work, force, power or effort.  Healing energy can therefore be interpreted as doing our inner work so that we can become whole.

 

Physical Healing

We have all had aches and pains, cuts and bruises, infection and illnesses. We may have needed antibiotics, stitches or painkillers to help and taken time out to rest and recuperate but essentially our bodies heal themselves.

 

Emotional Healing

We have all suffered emotional pain and injuries too.  We have all experienced unpleasant painful feelings such as anger, fear, sadness, loneliness and rejection.  Our natural response is to deny these feelings as we are too ashamed to admit to them. After all, emotional pain is harder to see and therefore easier to ignore.  However when these feelings are suppressed in the subconscious mind, the body always responds in some way – muscular tension, pain and stiffness, and the autonomic nervous system floods the body with anxiety-stimulating stress hormones such as adrenalin and cortisol.

We learn through experience that society does not deem it appropriate to express painful emotions and we even call them ‘negative’ to reinforce the idea that they are unwanted.  However, when these emotions are not expressed, they become stored in our body, energy system and unconscious mind.  When painful emotions are suppressed or denied, the act of suppression leads to anxiety, worry or depression, physical illness or addition. People usually turn to painkillers, medication or self-medicate with alcohol or drugs.

Pain from the past continues to affect the present.  It can take years to even acknowledge that painful emotions exist.  But until we can finally admit to ourselves that something is wrong, we will find it very difficult to heal.  We remain in this pattern of suppression and denial until we are ready to release and transform.

 

Becoming Whole

Becoming whole means being in good health and balance of all levels – physical, emotional, mental and spiritual.  Wholeness involves acknowledging and accepting all that we are.  First it is necessary to discover and accept the more ‘negative’ aspects of our character and all the painful emotions we carry.

Few people genuinely love or understand themselves enough.  It is so much easier to judge ourselves and find ourselves lacking in some way, not being worthy enough or lovable enough.  Understanding is key: understanding where those painful emotions came from and the beliefs we have around them.  We must forgive ourselves for the mistakes we have made and we must also forgive others for the mistakes they have made towards us.  If you cannot forgive, you must at least learn to detach from the pain and let it go.  It is the only way to heal, the only way to set yourself free from the pain of the past.

 

Moving Forward

The best way to develop love, understanding and forgiveness is through a spiritual practice such as meditation; a form of healing such as spiritual, energy or Reiki healing; healing meditation connecting with the energy of love; or even counselling.  Meditation helps you enter the witness state of detachment from thoughts and feelings and experience stillness and clarity of mind.  Healing treatments can help you connect with the divine energy of source, make you aware of what’s in your heart and fully experience your feelings.  Counselling can help you identify painful emotions and explore their origin.  By making the connection with your heart, the soul is more able to connect with the body and infuse the body with more light, or soul energy, that helps you release and move forward.  I do believe that the body wants to heal itself; we just need to get out of the way and let it happen.

 

A Lifelong Process

Healing is a life-long process.  It involves learning about ourselves and being willing to change.  I believe that meditation is one of the most profound methods of self-healing we can do and is something that can be practiced regularly by everyone.  You can meditate upon your thoughts and emotions and discover where they came from. Vipassana Meditation teaches you how to choose and master your thoughts, thereby influencing your moods and feelings, which has a direct bearing on the physical body.  If you practice healing meditation, you can direct a beam of bright white light into areas of tension, pain or illness and visualise the body healing itself.  By being willing to change, accept and integrate all parts of ourselves, we can all lead healthier and happier lives.

 

Helen Shortland is a Reiki Master Teacher, Meditation Teacher and Holistic Therapist based at Little London Herbal Stores on Kings Walk in Nottingham city centre. For further information about her courses, workshops and therapies, please visit her website at http://helenshortland.com.

 

Chakra Quiz

Try this fun quiz to determine which of your chakras are low in energy and in need of an extra boost. Please see my previous blog to find ways to energise weak chakras.

 

In the questionnaire you will see that there are 7 options for each question.  Jot down the number of each reply on a piece of paper. You can choose more than one option if appropriate.

 

At the end of the quiz, see how many times you recorded each number.  Each number refers to a chakra, ie. 1 = root/base chakra, 2 = sacral chakra, 3 = solar plexus, 4 = heart chakra, 5 = throat chakra, 6 = third eye and 7 = crown chakra.  You will be able to see where most of your energy is focused. In other words, if you have a dominant number 3 recorded, your solar plexus chakra needs the most attention and healing.  Similarly if you record a particularly low score with a particular chakra, that chakra may also need healing and energising.

 

Question 1:  Which area(s) of your body do you dislike?

1.    Feet and legs

 

2.    Between waist and hips

 

3.    Waist

 

4.    Chest

5.    Neck and shoulders

6.    Face

7.    Head

 

Question 2:  Which area(s) of your body are you proud of?

1.    Feet and legs

2.    Between waist and hips

3.    Waist

4.    Chest

5.    Neck and shoulders

6.    Face

7.    Head

 

Question 3:   Which area(s) of your body are most affected by health issues?

1.    Feet and legs

2.    Between waist and hips

3.    Waist

4.    Chest

5.    Neck and shoulders

6.    Face

7.    Head

 

Question 4:  Which colours do you like the most?

1.    Red

2.    Orange

3.    Yellow

4.    Green

5.    Blue

6.    Dark blue/indigo

7.    Violet

 

Question 5:  Which colours do you like the least?

1.    Red

2.    Orange

3.    Yellow

4.    Green

5.    Blue

6.    Dark blue/indigo

7.    Violet

 

Question 6:  Which are your favourite foods?

1.    Meat/fish/pulses

2.    Rice/orange fruits

3.    Wheat (bread)/yellow fruits

4.    Green fruit and veg

 

Question 7:  Which sorts of exercise/interests attract you?

1.    Fast action

2.    Dancing/painting

3.    Crosswords/puzzles

4.    Outdoor activities

5.    Drama/singing

6.    Mystery/crime novels

7.    Doing nothing

 

Question 8:  What sort of people do you look up to or admire?

1.    Sports people

2.    Artists/musicians

3.    Intellectuals

4.    Conservationists

5.    Speakers/politicians

6.    Inventors

7.    Mystics/religious figures

 

Question 9:  What sort of person do you think of yourself as?

1.    Get on with things

2.    Creative

3.    Thinker/worrier

4.    Emotional

5.    Chatterbox

6.    Quiet

7.    Daydreamer

 

Question 10:  What emotions do you consider are uppermost in your life?

1.    Passionate

2.    Easy-going

3.    Contented

4.    Sharing/caring

5.    Loyal

6.    Helpfully distant

7.    Sympathetic

 

Question 11:  What emotions do you have that you would like to change?

1.    Temper

2.    Possessiveness

3.    Confusion

4.    Insecurity

5.    Needing things to be black or white

6.    Feeling separate from others

7.    Not saying ‘no’

 

Question 12:  If you get angry, what is your most common reaction?

1.    Rage/tantrums

2.    Sullen resentment

3.    Get frightened

4.    Blame yourself

5.    Keep quiet

6.    Withdraw

7.    Imagine nothing happened

 

Question 13:  What are you most afraid of?

1.    Dying

2.    Lack of sensation

3.    Things you don’t understand

4.    Being alone

5.    Having no-one to talk to

6.    Losing your way

7.    Difficult situations

 

Question 14:  Which of these describes the way you prefer to learn?

1.    Fast

2.    Slowly

3.    Quickly but forget

4.    Through feelings

5.    By rote

6.    Instinctively

7.    Can’t be bothered

 

Question 15:  What best describes your reaction to situations?

1.    Enthusiastic

2.    Go with the flow

3.    Think things through

4.    See how things feel

5.    Ask a lot of questions

6.    See the patterns then act

7.    Drift along

 

Question 16:  If you are criticized or reprimanded, what is your usual response?

1.    Anger

2.    Resentment

3.    Fear

4.    Self-blame

5.    Verbal riposte

6.    Think about it

7.    Denial

 

Question 17:  How would you describe your favourite books, films, video games?

1.    Combat action

2.    Art

3.    Skill/intellectual

4.    Romances

5.    Courtroom dramas

6.    Detective stories

7.    Spiritual or self-development

 

Question 18:  Which category best describes your friends?

1.    Competitive

2.    Creative

3.    Intellectual

4.    Loving

5.    Idealistic

6.    Rebellious

7.    Spiritual