Deep Sleep Is Essential For Peak Mental Performance

Transcription

1 PEAK POWER HYPNOSIS SLEEP & REST Deep Sleep Is Essential For Peak Mental Performance REM (Rapid Eye Movement) sleep is a very important part of our sleeping pattern. This stage of sleep is the most important phase of sleep that we experience. Rapid eye movement sleep is the 5th stage of our sleep pattern which generally happens around minutes after go to sleep. For the period of REM sleep our eyes tremble rapidly under our closed eyelids; our respirations become shorter and irregular, our heart beat gets faster and blood pressure increases.during REM sleep, our brain is nearly as active as when we are awake. During this phase of sleep, our muscles become paralyzed (atonia) which prevents us from acting out our dreams. REM SLEEP CAN INFLUENCE MEMORY REM sleep is very important because it s a time when our brain areas associated with memory become active. It s theorized that while we are in REM sleep, dreams are the result of the data being absorbed during the day being analyzed and filed away. REM sleep seems to improve upon our procedural (how to do things) memory. Non-REM sleep, as in a daytime nap, seems to improve declarative (easily recalled) memory. During REM sleep we can enter a type of virtual reality, where some things we dream may have symbolic significance, which is different from our waking state. It is somewhat surprising that the brain s filing system can always make space for new data.

2 SIGNIFICANCE OF REM SLEEP FOR RESTORING ENERGY REM sleep is restorative. When we don t get enough REM sleep, we sometimes feel like we haven t slept at all. Restorative sleep is controlled by circadian clock which is a natural mechanism within us. Our circadian clock tells us when it is time to go to sleep and when it is time to wake up. To experience full restorative sleep, we should try to sleep according to the inner clock within us, rather than the clock on our bedside table. Oftentimes, those of us who work during our normal hours of sleep, have to change our circadian rhythm to accommodate our working and sleeping hours. To enjoy full restorative sleep, we should be able to sleep according to our circadian inner clock. A hormone, called Melatonin, is responsible for helping us set our inner clock. Without our circadian rhythm, our sleeping periods we would not feel as rested as we should. Sleep (all the phases) restores the body as if we have batteries that require recharging. The amount of sleep a person needs is somewhere between 6 and 9 hours of sleep per day or night. The 6 to 9 hours of sleep per day or night gives our body the time it needs to get through all of the required phases of sleep. REM sleep is extremely important because it is the restorative part of sleep. CONCLUSION No one exactly understands the phases of sleep, or how sleep works to restore us. We just know that we need it to survive. Individuals who consistently lack the REM cycle in their sleep pattern can run the risk of falls, injuries, car accidents, as well as physical and mental health problems. Lack of REM sleep can have a detrimental effect on concentration, motor skills and memory. Sleep deprivation can affect the immune system and the nervous system.

3 HOW TRYPNOSIS HELPS YOU GET MORE R.E.M SLEEP Trypnosis technology uses advanced isochronic tones that is a form of brainwave entrainment 3x more powerful than binaural beats. These special tones that are embedded into the hypnotic music are designed to take you from highly active beta state through to alpha, then deep delta for the deepest sleep you can possible get. Hypnosis is actually a Greek word for sleep. The special hypnosis script has been created to help you drift off into deep R.E.M sleep, but also it is designed to tune your mind for peak performance when you wake up, by reprogramming your subconscious mind for empowering life habits that last. THE YOUTHFUL BENEFITS OF SLEEP, IT S NOT CALLED BEAUTY SLEEP FOR NOTHING! Skincare specialists the world over will tell you that getting the right amount of sleep is one of the best things you can do for your complexion. Your skin renews itself and grows more while you sleep. Without the right amount of sleep your skin can look tired and dry. Getting the right amount of sleep is very important for staying young and healthy looking. People who suffer from a lack of sleep are putting their bodies under strain. Lack of sleep causes irregular production of hormones (Including Leptin and Ghrelin), without the right amount of these hormones appetite can increase and in particular a desire for carbohydrates. Sleep is very important without it we would not survive! Sleeping is similar to standing up in that we learned to do it so long ago we don t remember learning to do it. In fact we learn to sleep before we are even born, so because we have already learned to sleep it seems a little redundant being taught how to sleep, unless we are suffering with a problem like insomnia. However, do not most things that you learnt at such a young age benefit from additional learning as you grow?

4 Relaxation and sleep are not the same thing and if you go to sleep with your muscles tensed, the quality of sleep you will experience will not be as good as it could be. Taking just a few moments to relax your body before going to sleep will benefit you enormously. Likewise if you are worrying about something before you go to sleep your sleep patterns will be affected, in this case a different and equally simple technique can be used. In my experience of working with people suffering from insomnia I used to use a combination of hypnotherapy and Neuro-Linguistic Programming (N.L.P) and in every case I found that a few simple techniques cured it every time. When people have problems sleeping they either have difficulty going to sleep, or wake up and can t get back to sleep. QUIETENING THE MIND There are many ways of clearing the mind, however, the most effective methods I have found for myself and for use with others come from Neuro- Linguistic Programming (N.L.P). For a lot of people, when they close their eyes and try to clear their mind their internal dialogue is chatting away so much that they become frustrated with their inability to clear their mind, this then causes their internal dialogue to become more frustrated, harder to silence and they give up. However, when you use the following N.L.P Technique you will find that it is easy to quieten your internal dialogue and have peace. Do this simple technique now and next time you need to relax mentally it will be much easer for you. QUIETENING YOUR INTERNAL DIALOGUE The first thing to do is become aware that it is Your internal dialogue and that you are making it! So take an inventory, is it louder on the left side or the right side? Is it softly spoken or a harsh tonality or somewhere in-between? Is it comforting or nagging? High pitched or low pitched?

5 Then take control. Speed it up faster and faster and raise the pitch higher and higher. Then stop, notice your internal dialogue, and slow it down, slower and slower and lower the pitch, lower and lower. As you slow down and lower the pitch of your internal dialogue also turn the volume down. When a new part of your internal dialogue starts talking do the same to that and so on until your internal world becomes quiet. If you like you can remember your favourite soothing piece of music and if your internal dialogue comes back simply turn the volume down again. QUIETENING INTERNAL DIALOGUE EXCERSISE Close your eyes and notice your internal dialogue or voice Realise you have control by making the voice louder Then make the voice quieter When another voice comes in and says well this is silly or this doesn t work make that voice quieter too, and so on You can visualise a dial or volume switch if you like and turn that down and imagine your internal dialogue (that after all you are just imagining anyway) becoming quieter Shhhhh!

6 COUNTING SHEEP, DOES IT REALLY WORK? "Counting sheep is just too mundane to effectively keep worries away," Allison Harvey, Oxford University The idea of counting sheep to go to sleep has been around for years and recently scientists from Oxford University have put the theory to the test. The researches found that thinking about a beach or waterfall was much more likely to work. "Picturing an engaging scene takes up more brain space than the same dirty old sheep," A. Harvey of Oxford University. Engage all of your senses in the activity. Imagine you are on a beach and feel the warmth of the sun on your face, imagine the feeling of your toes in the sand or a breeze on your skin, hear the sounds of the waves gently lapping on the shore and you are much more likely to fall asleep with this age-old visulisation technique.

7 WRITE IT DOWN AND FORGET ABOUT IT One simple technique to use if you are worrying about something is to write it down before you go to sleep and let yourself become comfortable in the knowledge that you can let go of it, have a good nights rest and wake up, maybe even with a solution to the project (problem). Calling things problems puts you in a mindset that is different and less resourceful than if you call your problem a project. Framing a problem as a project lights up a different area in your brain, an area that is much more able to work on and complete the project leading to a better night s sleep. Clearing your mind before sleep and even suggesting to your mind a topic for your dreams can be both useful and fun! "The evidence also shows that people with the greatest life expectancy get seven to eight hours of sleep a night." Dr. Linda Toth, Southern Illinois University School of Medicine According to Dr Toth "Even a relatively brief loss of sleep changes the body's ability to cope with an infection. She says that the right amount of sleep heightens the body's immune system. Even modest sleep loss may play a role in common disorders according to Dr. Irwin director of the Cousins Centre for Psychoneuroimmunology at the Semel Institute.

8 SLEEP IN THE DARK The presence of light in your bedroom can have an adverse affect on your Circadian Rhythm (circadian rhythm is a natural daily cycle based on 24 hour periods). Your pineal gland produces melatonin and if light is present the production of this important hormone is affected. Melatonin is important for several biological functions including the regulation of you circadian rhythm. Even getting up in the night to go to the bathroom can affect your production of melatonin, you switch a light on, and the melatonin production may even completely stop for the rest of the night due to the addition of light during this part of your circadian rhythm. The pineal gland is also secreting serotonin a Nero-transmitter and the production of this is affected if light is present is also. BENEFITS OF A GOOD NIGHTS REST Without the right amount of sleep appetite can increase, in particular a desire for carbohydrates The right amount of sleep is important to stay young and healthy

9 RELAXATION Chill out & live longer! There are two types of relaxation: physical relaxation and mental relaxation. Physical relaxation is simple and straight forward, so to for that matter is mental relaxation. Both are simple when you know how to do them! A study at the University of California has shown that tension causes damage to DNA. Relaxation is important; a study at the University of California has shown that tension causes damage to DNA. Both physical and mental relaxation, according to an American study by the Journal of Cardiology, has been shown to reduce the risk of heart disease by 30% and reduce deaths by 23%. The study also showed that relaxation increases life expectancy. The British Medical Journal also found that relaxation techniques significantly reduce the risk of high blood pressure. According to a study published in the American Heart Association Journal physical and mental relaxation can actually reverse hardening of the arteries.

10 PHYSICAL RELAXATION By far the easiest way to relax physically is by using a systematic relaxation technique like the following: SIMPLE RELAXATION TECHNIQUE Sit or preferably lie down Tense the muscles in your forehead and then relax them Tense the muscles around your eyes and relax them Continue to tense then relax the cheeks, jaw, neck, shoulders muscles and so on all the way down to your toes Placing your attention on each muscle group noticing the tension and then tensing the muscles before relaxing them as in the above systematic relaxation technique is a very useful thing to do before going to sleep because it relaxes the whole body and gives you a better quality of sleep. Relaxation is also important when you are awake. The tension that people hold in their face muscles looks unattractive and can cause wrinkles and lines to form. The tension people hold in their shoulders and neck can be the cause of strains and other discomfort. Stop right now and notice how much tension there is around your eyes or jaw. Most people are holding some, some people are holding lots there. Now you have noticed it, do this Relaxing can actually reverse hardening of the arteries. American Heart Association Journal

11 THE RELAXER Notice any areas of tension, e.g. round your eyes or jaw Relax that area, and soften the muscles Tense them up again, just as they were when you first noticed them And relax them again Repeat five times, and notice how much more relaxed you eyes, jaw, etc are Do this every time you notice the tension around your eyes, jaw, neck or shoulders, it takes but a moment or two and will go a long way to increasing the feelings and appearance of youthful vitality. Have you noticed that young children and teenagers are carefree, the worry of exams and whether he/she will go out with me, are much smaller than the burden that some people carry on their shoulders. The responsibilities of rent/mortgage, bills, children, time etc. that people concern themselves with as they get older does have a physical effect on the body; notice it and relive it regularly with these techniques.