Hypnotherapist Nancy Rothner has some important information to share about what’s getting between you and your Zs
It’s 3 A.M. Why are you watching that same infomercial even though you know the gadget both slices and dices? Because you’re wide-awake and can’t sleep, again. Sleepless nights are making you feel crazy.
You’re definitely not alone. Recent studies indicate that some 60 million Americans suffer from insomnia frequently or for extended periods of time. That’s about one-fourth of the adult population and more than any other country in the world.
Fortunately, there are effective strategies you can employ to help make sure your late nights are spent blissfully. That’s why we brought in Coastal Hypnotherapy’s Nancy Rothner, who has seen and treated this affliction in scores of her clients throughout her career. She has some solid advice for readers of Coastal Style:
EATING INTO YOUR SLEEP TIME
Rothner says that what you consume before you go to bed can have everything to do with how you sleep. She recommends avoiding things like sugar, soda, coffee and some teas one to two hours before bedtime.
“I even got insomnia once from eating trail mix before I went to bed,” she said, “because of the sugar in the dried fruit.”
In addition to what you eat before bedtime, Rothner pointed out that smoking is harmful to the quality of sleep for numerous reasons.
“First, nicotine is a powerful chemical stimulant, which we pretty much all know by now is the last thing you need before you go to bed. But what makes matters worse is that processed tobacco also contains sugar. Moreover, the carbon monoxide that smoking introduces into your bloodstream impedes your body’s ability to deliver oxygen. This can, in turn, impair the quality of sleep. In fact, there is a new study that finds smokers experience sleep impairment at a rate four times that of nonsmokers due to a nicotine withdrawal that occurs each night when they go to sleep. So, if you want to sleep well, don’t smoke — especially not before bedtime.”
FITNESS CAN BE FITFUL
“Exercising before you retire raises both your metabolism and your heart rate, often releasing certain chemicals into your bloodstream that may postpone the relaxation process necessary for good sleep,” Rothner said. “Therefore, it’s better to exercise in the morning or during the period after digestion but prior to getting ready for bed.”
BREAK THE ENGAGEMENT
“Any activity that engages you or is stimulating on some level is likely to interfere with how well you sleep,” Rothner stated. “This can include everything from TV shows and movies to music, gaming and even certain kinds of books for some. The last hour before bedtime should consist of nothing other than, that which is conducive to sleep.”
DON'T STRESS OUT
We all know people who do things like pay bills, manage their finances or plan the following day right before they head off to bed. Rothner says that, for many, this may not be such a good idea.
“The stress that so often accompanies such practices also tends to produce anxiety, and anxiety is the adversary of quality sleep.”
“Breathing is something many of us take for granted, yet it is such an integral part of overall good health.” Rothner emphasized, “Effective breathing reduces both your heart rate and blood pressure, which is very conducive to a restful sleep.
TOO MUCH NAPPING CAN BE ZAPPING
For many, there are few things better than a really good nap. But for some, that daytime diversion will come back to haunt them later in the night.
“Look for correlations between sleepless nights and days on which you have taken a nap earlier,” Rothner advised. “They might just be throwing off your body’s natural sleep cycle.”
CONSISTENCY IS KEY
“Some of us have very delicate sleep cycles and circadian rhythms. So for those people especially, it’s a good idea to be as consistent as possible in terms of when they retire for
RELIEF OVER THE COUNTER
If all the suggestions above have proved ineffective, there are over-the-counter supplements that have shown some promising results.
“Things like valerian and melatonin appear to have helped millions of people — including some of my clients — get a better night’s sleep,” Rothner explained. “Plus, they are natural and non-habit-forming. But since almost everything has some potential side-effects or contradictions, the safest, smartest approach is to consult your physician before taking any of them as a sleep aid.” “You’re getting sleeeepy…”
Of course, if all else fails, you have Nancy Rothner herself, who’s been in private practice for 12 years. Certified by both the American Board of Hypnotherapy and the state of Delaware, Rothner has had extensive experience treating insomnia with what she asserts are extremely effective results. Based on the majority of cases, three very affordable sessions are all that stand between you and the rest of your life.
COASTAL HYPNOTHERAPY, 302-644-2400
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