Get The Rest You Crave With These Helpful Insomnia Tips

Exhausted Amelia courtesy Donnie Ray Jones – Creative Commons

Are you suffering from insomnia, or know someone who is enduring the frustration caused by lack of sleep? Without some extra research, the average person feels powerless to beat it. Learning how to treat insomnia with hypnosis will make it much easier to deal with. The following article has some advice you need to read.

How To Get The Sleep You Crave

Visit Your Doctor

If insomnia is troubling you, then you should visit your physician to make sure it’s not a symptom of something more serious. Migraines, clogged breathing passages and restless leg syndrome are conditions which might hamper the ability to sleep. Your doctor can help you treat them, and thus your insomnia will be gone too.

Try Some Tea

Try drinking some herbal tea right before bed. Herbal tea has ingredients in it that help you relax. It can help relieve insomnia caused by stress and anxiety. Chamomile tea is a good choice, as well as anise, fennel or even catnip! It’s a smart habit to get into to help get the best sleep you can.

Count Sheep

If you suffer from insomnia, sometimes you may find that counting sheep will work for you. Counting sheep will distract your mind and help you mind relax so you can fall asleep. Most people will not remember counting to 100 the next day.

Counting sheep is a form of hypnosis.  By one definition, hypnosis is nothing more than focused attention, counting sheep is just one way to focus attention.  We’ll talk more about this later in the article.

Imagine A Place Where You Can Fall Asleep

Use visualization as a weapon against your insomnia. Imagine yourself someplace quiet or even boring, and just stay there in your mind. This will take the focus off of the need to sleep, which in and of itself can keep you awake for hours. Just visualize calmness and let your mind completely relax.

This is another tool of hypnosis.  Our subconscious minds cannot tell the difference between reality and imagination.  By imagining a place where you can fall asleep, you make it acceptable for your subsconscious mind to allow you to sleep.  Combine this with the focused attention tip mentioned above and you have a powerful approach to controlling insomnia with hypnosis.

Give Yourself Time To Fall Asleep

Give yourself a good 30 minutes of trying to fall asleep, before automatically concluding that you’re in for a night of insomnia. It may take a full half an hour before your body is ready for snoozing, and if you so much as think the word “insomnia” you could set yourself up for it!

I often (almost every night) listen to a one hour hypnosis session from Dr. Steve G. Jones as I go to sleep.  I’m usually asleep within half an hour.  Sometimes its an hour if I have something troubling my mind but I’m not staying up all night like I used to.  The hypnosis session doesn’t matter.  I listen to different ones depending on what goal I would like the most help with.

Stay Active During The Day

It’s harder to sleep when you aren’t sleepy! Move around during the day if you work at a job that is very sedentary. Getting some extra physical activity through exercise will help you feel more sleepy at bedtime too.

Track Your Progress

Journal your cares and woes. Thinking all the time about the obligations you have can stress you out and make it hard to sleep. Write down any problems you’re having and your plans for solving them. By having a plan you can lessen the stress, helping you sleep better at night.

Try keeping a sleep journal to track your insomnia. Write down each thing you have tried, and whether it worked or not. Keep a list of nights when you were particularly stressed out, and if you had insomnia at night. Keep track of activities, such as exercise that may affect your sleep. Soon, you may see patterns, or habits you can change to get your sleep routine back on track.

Create A Great Sleep Environment

If you have a willing spouse, or sleep partner, try talking him or her into giving you a relaxing massage to help combat insomnia. If you cannot coerce them into a full-body massage, even a quick back massage with some soothing oil might be enough to relax your body, making sleep come easier.

The ideal temperature for your room when sleeping is slightly colder at 60-65 degrees. Why? This helps you relax, while warmer temperatures will cause you to toss and turn. So, instead of adjusting the temperature away from this number, add or remove blankets accordingly. This helps you be able to get comfortable and get to sleep.

Watch What You Eat And Drink

Do not reach for the wine or beer before bed. You might notice that it does help you feel sleepy, but the sleep that follows a few drinks is usually fragmented and not refreshing. Stop drinking at least 4 hours before bed to prevent issues sleeping caused by the alcohol.

Minimize your caffeine intake. If possible, you should eliminate caffeine completely if you have difficulty sleeping, but that is easier said than done. If you must have your coffee in the morning, make sure your last cup is no later than 6 hours before you go to bed. Stick to caffeine free beverages in the evening.

Have some whole grain crackers a few hours before bed to help you fall asleep. They contain tryptophan, just like turkey does, and this leaves you drowsy once it is digested. They also leave your tummy feeling full and your blood sugar high enough that you won’t wake up feeling hungry.

Self-Hypnosis Can Help You Sleep

If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose. The repetitive words in a calm voice should help you work around the insomnia.

Cognitive behavioral therapy and hypnosis are two techniques that may help you get the rest you need. A cognitive behavioral therapist can help you understand the reasons why you don’t sleep well. You will learn how to create a peaceful sleep environment and strategies for dealing with stress so you’re not so anxious at night.

Seek hypnosis treatment to help reduce the affects of insomnia and go to sleep faster. Hypnosis will get down to the bottom of your psychological side effects that could be causing your condition. Find a good doctor in your area that can perform this procedure to help combat the effects of insomnia.

You can learn more about self-hypnosis by searching for self-hypnosis on this site and subscribing to my newsletter.  I’m not a hypnotherapist.  I’m just a regular guy who believed he could be more than he was and tried lots of things to help him get there.  I was skeptical of hypnosis however.

Eventually I got past the Hollywood stereotype of hypnosis and learned how to properly use it.  You can learn how also by clicking on the image and signing up for my newsletter.  Each week I share tips to make the most of your self-hypnosis efforts and the latest research showing the safety and effectiveness of hypnosis.

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On Your Way To Weight Loss Success

Hiking in Gros Morne National Park courtesy Natalie Lucier – Creative Commons

Meeting your weight loss goal may seem like a distant dream. It seems to start off with great plans, but waivers as time goes on to the point of losing motivation and wanting to give up. Why isn’t that something that happens to everybody? Some people can maintain a lean physique and lose weight at the same time. What’s their secret?

Finding Your Way To Weight Loss Success

Know Your Destination

What you want to do in the beginning is decide your specific weight loss target. Is there a particular clothing size you need to fit into? Is there a specific weight you are trying to obtain? Is your goal to simply get in shape and live a healthier life?

Track Your Progress

Keep and ongoing record of your weight loss progress. Don’t get on the scale more than one time a week. It can make you anxious if you weight yourself too much. Keep a food journal in which you write down all the things you eat, along with the calorie content of each meal. Make sure you write down little stuff, like drinks and snacks, too. Many times, the very act of putting it down on paper can keep you from making poor dietary choices.

Plan Your Refueling

If you reach a level of hunger that feels like starvation, there’s a pretty good chance that you will choose the wrong food to eat. When you’re out, you need to pack some healthy foods to take with you to avoid this trouble. Packing your own lunch is better for you than eating out. Making your own lunch keeps you in charge of your caloric intake and will stop the temptation to eat out in its tracks. Save your waistline and your wallet when you bring your own lunch.

Take Time For Maintenance

Eating right and keeping up to your regular exercise regimen is the best way to lose weight. It is not necessary to exercise 7 days a week, but you should do so at least 3 or 4. If working out is boring to you, start taking fun things you already enjoy and see how you can mix a bit of exercise with it. Join a dance club or class, for example, if you already enjoy dancing.

Stay On The Path

Don’t get sidetracked.  If your house does not have junk food, there is no way you can eat it. By filling your house with healthy food options, which include vegetables, fruits, and granola bars, you will prevent any bad choices. Avoid temptation by making sure only healthy, nutritious foods enter your house.

Travel With A Friend

See if you can find someone to workout with. In many cases, if there is nobody to keep us accountable, we tend to slack off and neglect what is best for us. Having a friend working out with you provides an incentive for you to persevere when you begin to tire or become frustrated. By encouraging one another, you’ll increase both of your chances for success.

Calibrate Your Compass With Hypnosis

All the desire and willpower in the world won’t lead you to success if your subconscious mind is programmed for a different outcome.  The reason we’ve gotten to the point we have is because all along we have been making decisions that we believed would lead to the best outcome for us.  They may not have been ideal but they were the best options we had based on our circumstances.

Our subconscious mind slowly took in those decisions from our conscious mind and set us on the daily path to achieving them.  Now that we have decided to change out outcome, it’s not so simple.  First we have to rewrite what we already programmed into our minds.  The subconscious mind does not change quickly and that’s a good thing.

Hypnosis allows us to speak to our subconscious mind in a language it understands so it directs us to what we now want.  If you’re ready to use hypnosis in conjunction with your current weight loss strategy, there are many reviews of good programs available on this website.

You can learn more about the subtle power of our subconscious minds by getting my newsletter.  Each week I share a brief message of hypnosis in the news and tips to get the most out of your self-hypnosis.  You can get it by clicking on the image below.

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Kick The Butts To The Curb With These Tips Quit Smoking Tips

Kick Butt courtesy T. J. Lentz – Creative Commons

A lot of people still have a hard time when they want to quit smoking, even though they know all about the negative effects that nicotine dependence has on them. If you are struggling with a tobacco addiction, know there is help. Choose and implement some of the tips that you think will help you the most.

Remember that quitting smoking is a day-by-day effort. Just work on avoiding tobacco today, forever will take care of itself. A shorter timeline can make your journey more manageable, both physically and mentally. After you have adjusted to the idea of not smoking and feel more confident, you can then look at a longer commitment.

Tips To Kick Smoking To The Curb

Write Down The Positive Outcome

In order to succeed with your goal of quitting smoking, it’s important that you write down the benefits that are derived from quitting smoking. Some examples include living a longer life, feeling great, smelling better, saving money, etc. Lots of benefits are gained from eliminating smoking from your life. Writing them down can help to keep you motivated to succeed.

Make yourself a detailed list of the reasons you want to quit. Having a list of the reasons you are deciding to drop the butts will be a great help in getting you past your cravings. Include every reason you can think of that is a negative about smoking and refer to the list whenever you feel the need for a smoke.

Look online for a quit smoking calculator. These calculators are a great motivating tool in quitting. They can tell you just how long it has been since your last cigarette and exactly how many smokes you haven’t had since your quit date. You can also see how much money you have saved since your quit date.

Get Help From Family And Friends

Make sure you have a strong support group of friends and family members, when you decide to quit smoking. Ask them to provide you with encouragement and not criticism. Let them know that you will probably be crabby at the beginning. Quitting smoking is not easy, so you should enlist the support of your loved ones to help you through the process.

Sharing your plan to quit with supportive loved ones and friends increases your chances of success. The encouragement you receive can provide extra motivation during rough patches, and telling people about quitting will help you stay more accountable. Have a few people on stand-by whom you can call for distraction whenever you get a craving.

Go somewhere special and private for the first three days. The initial 72 hours are the worst, because that’s where the physical withdrawal is. The following week is hard, because you’re walking through your smoking life without smoking, but by the second week you’re finally getting used to your new rhythm. It’s the first three days that are the nightmare, so be somewhere safe.

Replace The Physical Habit With Another

One of the hardest things to deal with when quitting smoking is the oral fixation. Instead of only eliminating a bad habit, you’ll increase your success if you replace a bad habit with a good one.  Once you give up cigarettes, consider carrying sugar-free candies, cough drops or coffee stirrers around to keep your mouth busy and keep you mind off of cigarettes. There are also devices made to help you quit smoking that will also help keep you mouth busy.

Find ways to keep your body and mind busy when you quit smoking. Take up walking as this will also help you get in better shape. Another great idea to keep your hands busy is to find a hobby. Learn to sew, knit or learn woodworking. You won’t have time to think about cigarettes when you stay busy.

Many people find the electronic cigarettes a great way to quit smoking. They do not have as many of the negative effects of normal cigarettes and can be a good way to taper off your smoking from your normal levels to a lesser point, until you are no longer smoking at all.

Make smoking hard to do. Wait until you have finished a pack before buying another one. You should also avoid buying cartons of them at a time. This will make it harder for you to get them. It also will remind you of what an inconvenience smoking is.

If you want to quit smoking, stop buying cigarettes. It kind of goes without saying that if you don’t have cigarettes on you, it will be much more difficult to smoke. Throw away any cigarettes that are currently in your possession and make a pact with yourself not to buy any more.

Maintain The Proper Mind Set

Try to remember that the mind set is everything. You need to always stay positive as you regard your smoking cessation. Think of all the help and aid you are bringing to your body and how much healthier you are going to be because you have taken this vital step in your life.

Identify challenges you’ll face when you’ll quit. Many people relapse after quitting, within a few months. You may be tempted to have a smoke if you are tired or feeling undue stress. Make sure to understand the different things that provoke your urges and temptations.

Utilizing these ideas should offer you an excellent place to start when trying to finally get rid of these cigarettes once and for all. You will feel more worthy if your life is free of tobacco addiction. Give yourself the chance to quit smoking, and get this filthy and deadly threat out of your life. You will see many benefits in your health and quality of life after you give up smoking.

Hypnosis is an excellent tool to help develop the proper mind set.  So often we try to change our behavior through sheer willpower.  Well, willpower only uses a small portion of our mind, the conscious part.  Some say that the subconscious mind is responsible for 90% of our daily actions.

Hypnosis makes it much easier for us to access the subconscious mind and give it new instructions.  If you combine hypnosis with the other tips in this article, you’ll have a much greater chance of success.  There are many reviews on this website of affordable and effective hypnosis programs you can use to stack the odds in your favor.

If you’d like to learn more about self-hypnosis, subscribe to my email letter.  About once a week, I send out the latest research showing the effectiveness of hypnosis and tactics that you can use to make hypnosis more effective.  You can subscribe through the pic below.

Still not convinced? Sign up for my newsletter to receive the latest success stories using hypnosis.

How To Choose A Weight Loss Plan

Obesity is an ever-increasing problem. Judging by the number of weight loss plans and options people use to constantly try to lose weight, it is also a growing market. But choosing a weight loss plan can feel overwhelming.

Losing weight is not as complicated as you might think. It’s not that it isn’t difficult, because for many people it is difficult. But it is simple.

Not As Difficult As You Might Think

First you must choose a weight loss plan. It must fit your lifestyle and body type.  You must also be motivated to make the necessary changes in your life.

While many people are searching for weight loss plans to achieve fast, easy and painless weight loss, it is important to note that any plan should be initiated with the long-term effects in mind. Making strong, healthy lifestyle choices will eventually lead to permanent weight loss and a healthy life.

Not every weight loss plan works for everyone. The differences are in the genetic make up of the person, their metabolism and exercise habits. Although the basic tenet of weight loss works for all people, the amount of weight loss over a specific amount of time will not be equal.

Click for larger image.

8 Questions To Ask About Weight Loss

Infographic courtesy EatToHealth.com

The basic way that weight loss plans work is to eat fewer calories than your body burns each day. It’s a simple concept. The execution is complicated and thus the reason for so many weight loss options you have to choose from.

3 Steps To Evaluating A Weight Loss Plan

When you are looking for a plan that fits your needs there are three important factors to evaluate.

1. Is It Sustainable?

The first thing to consider is if the plan is something you can maintain for the rest of your life. This isn’t a ‘diet’ that is associated with deprivation and fatigue, but a lifestyle change that leads to a healthier, thinner more energized you.

2. What Are The Eating Requirements?

Look at the plan and evaluate the eating requirements. Does it include foods that you can manage to purchase, prepare, eat and store? If the weight loss plan includes sea food three times a week and you live in the middle of the mountains, the cost of food will probably soon get prohibitive.

3. Is The Program Proven To Be Effective?

Does the weight loss plan have a proven history? Don’t follow the latest craze or because it worked for someone else you know. You would never divorce your husband because after her divorce your neighbor lost 30 pounds – why would you follow the diet plans of friends or neighbors if your goals, body type and lifestyles are different?

No matter what plan you choose there are several weight loss tips that will help you to lose weight and maintain a healthy lifestyle. The goal is permanent weight loss and a trimmer, fitter you.

For Long Term Success, Incorporate Changes Slowly

The most important factor to consider is incorporating these changes into your own life. Make them slowly and easily. Make sure that the change is permanent before you move on to add another change to your lifestyle. By changing one or two things every couple of weeks or over the course of a month you’ll effect a change in your life that will have benefits for years to come.

Remove Temptations

The first tip is to get rid of the junk food in your home and your diet. You know what they are; snacks loaded with fats, sugars and carbohydrates. Potato chips, ice cream, cookies, processed foods, and crackers. You may not be happy with this but it will work! Replace these items with snacks that are healthier choices.

You may start by eliminating only the potato chips or ice cream and once that has been accomplished over 2 or 3 weeks begin to discard the rest of the junk food in your diet.

Replace those snack foods with healthier choices that include fruits and vegetables. Processed foods may seem more convenient, but pulling a banana off of the shelf or apple out of the fridge is just as convenient. And, fruits and vegetables have more of the essential vitamins and nutrients than the cooked versions. Your body needs those things, plus the fiber, to function properly.

Weight loss tip number 2 is to eliminate carbonated beverages and alcohol from your diet. The amount of soda consumed in the US increases each year – along with the waistline of consumers. What was once an 8-oz drink is now a 48-oz Big Gulp. The sugars and carbohydrates in these drinks will add many pounds, and when they are removed from your diet you will see an easy weight loss!

Replace The Bad With The Good

Another important weight loss tip is to add water to your diet to improve the condition of your skin, help eliminate wastes and toxins from your body and help you to feel full longer. Drink at least one half your weight in ounces each day. For instance, if you weigh 180 pounds, you should drink 90 ounces of water each day. That may feel like a lot at first, but it will help to improve the function and health of your body.

Eat breakfast! People skip breakfast for many reasons – they say they are too busy, or they aren’t hungry or they think it will help with weight loss. However, skipping breakfast will actually increase your hunger and your cravings throughout the entire day. Then, when your resistance is low, you will snack on that donut at the office. Weight loss tip – don’t skip breakfast!

Burn More Calories

We are all houses of four rooms - physical, mental, emotional, and spiritual. Spend some time in each every day.Include exercise in your daily routine to help burn calories and give you more energy every day. Exercise can be a 30-minute walk around the neighborhood. You don’t have to be a sweat busting exercise fanatic to meet the needs that your body requires to lose weight.

 

These weight loss tips can be used with most, if not all, weight loss plans and programs. Weight loss comes from eating less calories than you burn each day. No matter how you choose to accomplish that goal, the equation is the same. Use these weight loss tips to get you started down the right road!