knows that it’s been captured and doesn’t have to remember it all.
• Get to bed before 11:00 pm. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 pm and 1 am.
• Check your bedroom for electro-mag- netic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well.
• Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particu- larly the upstairs bedrooms too hot.
• Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it.
• Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will keep you from falling into the deeper stages of sleep, where the body does most of its healing.
• Lose weight. Being overweight can in- crease the risk of sleep apnea, which will prevent a restful sleep.
• Abstain from drinking fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
• Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.
• Remove the clock from view. It will only add to your worry when constantly staring at it.
• Make certain you are exercising regu- larly. Exercise for at least 30 minutes every day can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
• Establish a bedtime routine. This could include meditation, deep breath- ing, using aromatherapy or essential oils. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
• Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Lisa Zaccheo, MA, BCH, BC, is the owner, lead hypnotist and hypnosis instructor at Mind Matters Hypnosis Centers in
Avon, Glastonbury, Guilford and North Branford, CT. She is Board Certified by the National Guild of Hypnotists and has numerous additional certifications in all as- pects of hypnosis and the subconscious. In addition, she’s a best selling author of “Free Your Genius, a sought-after lecturer and high-level Executive HypnoCoach. For more information or to schedule an appointment, lecture, workshop or receive training, call Mind Matters Hypnosis Center at (860) 693-6448 or visit MindMattersHypnosis. com. See ad on this page.
26 Natural Nutmeg - November/December 2017
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