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Thank you for joining us!

My name is Erica Ward and I am the founder of Heathrow International Transformational Coaching and Hypnotherapy.

I have owned businesses and worked in the Health and Wellness Industry for almost 40 years. I am a Master Practitioner in Clinical Hypnotherapy, NLP and Transformational Coaching, with NNRT/EDMR qualifications and I hold a BA Hons in Education.

I always take a professional, holistic approach to empower and inspire others to reach their maximum potential.

My vision is to change the world one person at a time, thus increasing joy and positivity across the globe.

Covid - 19 has changed the way that the world works, with many people working remotely, saving time and money. Virtual has become the new norm!

Here at HITCH we use virtual platforms to offer our clients unique packages where we work together to harness your inner power and use it to transform lives in positive and inspirational ways.

Get your life into perfect balance with

HITCH

Contact us to book your FREE consultation to see how we can help you

erica@heathrowinternationaltransformationalcoachingandhypnotherapy.com

Experience and Research Show:

The Importance of Sleep

Sleep can be described as the cornerstone to optimal health! It highly influences your cognitive performance and effects every organ system, it is a time where a lot of essential healing and rejuvenation takes place. Sleep has a direct relationship to how we function, work, how we relate to other people, and it can even be related to obesity, aging more slowly, and many physical ailments and mental health problems, where lack of sleep makes your symptoms feel worse.

About 75% of people have a sleep problem, so what can we do about this?

· Sleep tracking can be useful in finding out your sleep patterns and habits.

· If you are a daytime napper, keep your naps short.

· Take exercise during the day, it will prepare you for a better night’s sleep.

· Caffeine stimulates the bodies nervous system, and it has a half-time of 6 – 8 hours, therefore it should not be consumed after about 2pm.

· Your body also needs to process alcohol so one should wait an hour or more after each unit before you go to bed after drinking alcohol.

· Avoid eating a heavy meal too close to bedtime.

· Avoid cigarettes close to bedtime too.

· Supplements can help, such as, melatonin (but this is not recommended for long term use, as this may lessen your body’s ability to make its own melatonin over time), kava, and valerian. As one gets older, magnesium levels can lower, so taking magnesium, or magnesium and zinc may also help you. Glycine is suggested for helping sleep, as is, Gaba which can decrease stress levels. 5-HTP and L-tryptophan can also be good for some individuals. We know that we are all different and what works for some, may not work for others, or may even hinder your sleep patterns. Find what is right for you and double check with a health professional before taking supplements.

· Keeping your times of sleeping and waking regular can help you to get better quality sleep.

· Keeping your bedroom cool can help you to sleep.

· Have dark curtains, or black out blinds, but seek out some sunshine during the day to help you maintain your circadian rhythm (twenty-four-hour cycle body clock).

· EFT can also help, see blog: What is EFT? | Heathrow International Coaching and Hypnotherapy (heathrowinternationaltransformationalcoachingandhypnotherapy.com)

· Some people also find that having white noise in the background whilst sleeping can help and others sounds such as, rainfall, waves, the wind rustling through the leaves etc.

· Make sure that your mattress, pillows, and bedding are the right ones for you.

· Think about sleep in a positive way and believe that you can sleep well.

· Use some essential oils such as lavender or chamomile. Never ingest or use directly onto the skin and always read instructions and delivery methods carefully.

· Unwind before going to bed – we all know that using computers, mobile phones and even watching TV too close to bedtime can have detrimental effects on your sleep patterns. This is mainly to do with the blue light in these, so wearing blue light blocking glasses for the last hour before going to bed, can help. Get all your chores done, so that you do not worry about things that you did not get around to where possible. For those that you do not manage to do, write a list, and prioritise those so that you know what is going to be first. That way, you do not worry so much. Have a nice warm bath and relax. As one gets older magnesium levels can decrease, so adding Epsom salts to your bath may also help you. In addition, Epsom salts are believed to help reduce pain. Develop a breathing technique, do some light yoga before bed, have a pre-sleep meditation routine or listen to hypnosis, relaxing sleep music or binaural beats may also help you sleep.

· Give yourself a massage, or get your partner to; prior to sleeping, it can ease aches and pains and relax you ready for sleep.

· Use acupressure:

Point HT7 (trace down from your fourth/ring finger in the crease of your wrist).

Point PC6 (in between your tendons of your forearm, about four fingers down from the wrist crease).

Point LV3 (trace down from the gap between your big toe and your second toe, about two fingers down).

Point B61 (below your outer ankle bone in the hollow).

Point K6 (on the inside of your ankle, where your tibia/shin bone finishes).

Point SP6 (in line with the inside ankle bone point, four fingers up on the inside of your leg).

Point GB20 (on the back of the neck just under your skull, to fingers to the side of your skulls midline).

Point GV16 (further out in the hollows at the back of your neck).

Point CV17 (three fingers up from the base of your breastbone) and AT THE SAME TIME STIMULATE - Point GV24.5 (your third eye, between the eyebrows).

Massage Point KD1 (under the ball of your foot, between the second and third metatarsal bones) for a couple of minutes.

The benefits of optimum quality sleep:

· It allows time for repair, so you will look more glowing and skin health will be improved.

· Improved immune and cardiovascular systems.

· Your mind also goes through a repair process so you should be able to concentrate better and be more productive. Your mood lifts and as a result your social interactions are more affective.

· This is the optimum time for growth and development in children and adolescents.

· Stronger bones and increased athletic performance.

· You are more focused and less likely to make mistakes or have accidents.

· Too little sleep can be related to weight gain, therefore getting good quality sleep could help you to maintain a healthier weight and may.

· Helps to regulate hormones and blood sugar.

· Helps decrease stress levels.

· Is considered to help longevity.

See more sleep related articles and download some handy tips from:

Eight Health Benefits of Sleep | Sleep Foundation.

Not getting enough quality sleep can affect our physical and psychological wellbeing. Conversely, our physical and psychological wellbeing, or lack of it can adversely affect our sleep. So read are article below to get some sleeping tips!