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Sleep is an essential part of our daily lives, allowing our bodies and minds to rest and recharge.  The quality of our sleep can vary, depending on several factors, including our sleep habits, routine, circadian rhythm, and stress levels.  In this blog we will explore some essential sleep habits that can help improve the quality of our sleep.

Poor sleep is a prevalent problem in the UK with many people struggling to get enough restful sleep.  According to a survey conducted by the Sleep Council in 2021, over 40% of UK adults reported that they suffer from poor sleep.  They also found that women were more likely than men to experience poor sleep, with 47% of women reporting sleep problems compared to 35% of men.

Another study conducted by the Royal Society for Public Heath found that poor sleep is prevalent among young adults with 70% of 18-24 years old reporting that they felt tired most of the time. It also found that poor sleep was linked to several health problems including poor mental health, obesity, and diabetes.

Poor sleep can have a significant impact on our health and well-being leading to problems such as irritability, poor concentration, and low mood.  Long-term sleep problems can also increase the risk of developing health problems such as obesity diabetes and heart disease.

So, let’s explore some ways to improve the quality of our sleep.

SLEEP HABITS

One of the useful sleep habits is having a consistent sleep routine.  Going to bed and waking up at the same time every day can help regulate our circadian rhythm (our natural 24-hour internal clock that regulates sleep-wake cycle and other physiological and behavioural processes in the body), making it easier to fall asleep and wake up naturally.  We should aim to get to bed by 10.00 p.m. and wake up between 6.00 – 7.00 a.m. This routine can help us establish a healthy sleep-wake cycle and improve our overall sleep quality.

MANAGING STRESS LEVELS

Stress can significantly impact our sleep quality, making it difficult to fall asleep or stay asleep.  Relaxation techniques such as meditation and reading can also be helpful in promoting good sleep quality.  Taking some time to relax before bed can help our bodies and mind unwind, making it easier to fall asleep.  Meditation can help reduce stress and anxiety, promoting a sense of calm and relaxation – you can find some short meditations here https://shorturl.at/rSY15.  Reading a book or a magazine can also help shift our mind away from daily stressors allowing us to relax and fall asleep more easily.  I love reading but do have to be strict with myself otherwise I could read all night!

If you are struggling to clear your mind of racing thoughts, Emotional Freedom Technique (EFT) can be a helpful tool.  EFT involves tapping on specific points on the body while focussing on a specific thought or feeling.  This can help to release emotional blockages and promote a sense of calm and relaxation.

If you are interested in trying EFT, you can find a tapping script on my YouTube channel that will guide you through the process https://youtu.be/aF8jJ2x-Z1Q.  By incorporating EFT into your bedtime routine, you may find it easier to let go of the day and quieten your mind before sleep.  With consistent practice, EFT can become a valuable tool in promoting restful and rejuvenating sleep.  If I do wake in the night I will tap on my fingers to help me go back to sleep.

REMOVING DIGITAL DEVICES

We all know that it can be challenging to keep phones out of the bedroom, especially when we use them as alarm clocks or to listen to meditations. However, it is important to recognise that having digital devices in our sleeping space can be detrimental to our sleep quality.  These devices emit blue light which can interfere with our circadian rhythm, making it harder to fall asleep and stay asleep.

Creating a safe sleep space is crucial for promoting good sleep quality.  To do this, we should strive to keep our bedrooms free from digital devices like laptops, tablets, and smartphones.  Instead, why not get a traditional alarm clock or go back to using your iPod to help relax and drift off to sleep.  I use a Lumie Bodyclock which has a sunrise and sunset setting.

Additionally, try to avoid using your bedroom for work or other activities that can interfere with your sleep.  By creating a space that is dedicated solely to sleep and relaxation we can help our minds associate our bedroom with restful sleep and not stressful work or other activities.

Incorporating healthy sleep habits like a consistent sleep routine, relaxation techniques like EFT, meditation and reading, regulating our circadian rhythm, managing stress levels and keeping sleep a safe space can help promote better quality sleep and wake up feeling refreshed and energised.

Would love to know if you have a bedtime routine, let me know in the comments and if you want to know more about EFT or Meditation and how it may help you then let’s have a chat, book a 30 minute call here https://shorturl.at/asy37.

 

 

Feeling stressed out and overwhelmed?  Use these 8 techniques to take back control your mind and body and prevent stress from derailing your day.

Ground Yourself

If you are feeling stressed or overwhelmed take a moment to ground yourself by feeling the support of the ground beneath you.  Place your feet on the floor, take a deep breath and visualise yourself rooting down into the earth like a tree and imagine any stress or negativity flowing out of your body and in the earth.  The beauty of this simple exercise is you can do it wherever you are, inside or outside.  If you are outside and it’s not too cold, then go barefoot and really connect with the earth.

Some studies suggest that this simple act can help reduce or relieve symptoms of stress such as pain and fatigue, reduce blood pressure, and improve sleep.

Take a Breath

Remember to breath.  We often forget to breath when we are stressed, which can exaggerate and exacerbate our reactions.  With your feet on the ground, take a deep breath as if you are drawing it up from the ground, through your feet, into your legs.  Keep breathing it up into your upper body.  Hold for five seconds, then breathe out slowly.  As you exhale, imagine your breath leaving your body by flowing through your arms and fingertips.  Repeat as many times as you need to.

By focusing on your breath, it can help get your stress response under control and help you figure out a calmer, more measured reaction to your situation.

Love Yourself

Incorporating self-care routines into your daily or weekly schedule can provide a sense of stability and consistency amidst the stressors of life.  Taking a few moments each day to look in the mirror can serve as a powerful remind of your own existence.  Whether you are applying moisturiser, shaving, or brushing your hair gazing at your reflection can help you stay present in the moment..  Studies have shown that this simple act can have a positive impact on our mental state, taking us out of our heads and into the here and now.  For added effect, pay attention to the way your products interact with your hair and skin as you apply them.  Even simple acts like dabbing your neck with perfume, plucking and exfoliating can get you in touch with different parts of your body and different sensations, so long as you enjoy them.

Exploring different smells, colours and textures can also engage your senses and promote relaxation.  Using scented shampoos, indulging in luxurious scrubs, or applying body lotion after a warm bath are all easy ways to do this.  By incorporating these self-care practices into you routine, you can cultivate a greater sense of presence and well-being in your daily life.

Clear your Mind

To clear your mind and find a sense of calm, start by letting go of all your thoughts and solely focussing on your surroundings.  Take note of what can you see, hear, smell, taste and touch.  Identify three things you can hear, one thing you can taste, four things you can see and two things you can feel.  Observe the colours, textures, and lighting in the room you are in.  If you are with someone else, share what you are experiencing.

By engaging your senses, you can bring yourself back to the present moment and quieten your mind.  Remember your senses are your allies in finding peace and clarity amidst the chaos of everyday life. This is also incredibly helpful if you are having a panic attack or way to support someone else.

Trace your Fingers

An easy breathing exercise that can be done at your desk or in the privacy of your bedroom is to use your opposite hand to trace the share of your hand whilst you breath in and out.

Begin by taking a deep breath in as you trace upwards from your wrist to the top of your thumb, then breathe out as you trace down the other side toward your palm.  Continue tracing each finger as you inhale and exhale.

This exercise helps to regulate your breathing and brings your focus to your body in the here and now.  It is particularly useful if you experience a lot of anxiety as it gradually helps to ground you in your body and increase your sense of control.

Relax your Muscles

Relaxing your muscles sends a signal to your amygdala that there is not threat so it can turn off the stress response.  Begin by checking if you are gritting your teeth or clenching your jaw and consciously release any tension by yawning to help relax it.  Next, close your eyes and let your shoulders drop.  Allow your arms go limp, so that if somebody were to lift and release one, it would fall heavily.  Take a moment to scan the rest of your body, consciously softening each part as you go.

This techniques can help to slow down your breathing and heart-rate, as well as lower your blood pressure, triggering your body’s relaxation response.  If you want to follow a guided body scan then head over to my You Tube channel https://youtu.be/H-wotVl2XHE

Use your Imagination

Imagine yourself lying on a white sandy beach with the gentle lull of crystal clear waves lapping around you, or picture a warm summers evening sunset.  Whatever your idea of serenity is, take a few moments away from what you are doing to close your eyes and visualise this peaceful scene.  Imagine the colours, sounds and smells around you.

Visualisations such as these are powerful tools to promote relaxation by regulating your breathing and heart rate as you focus on the tranquil setting.

Tapping Away the Stress

Emotional Freedom Technique (EFT) is a simple yet effective method to alleviate stress and anxiety.  EFT involves tapping on specific acupressure points on your body while focusing on the negative emotions or thoughts that are causing your stress.  Start by checking in with the intensity of how you feel on a scale of 1-10 with 10 being the highest.  Then begin by tapping on the side of your hand, saying a set-up statement like “Even though I feel so stressed, I deeply and completely accept myself”.  Continue tapping on points on your face, torso and hands while repeating a reminder phrase, such as “All this stress”, “All this overwhelm”, “I am feeling really stressed”.  Do a couple of rounds and notice if you feel a bit calmer.  Here is a guide to the points to help you.

EFT can be practiced anytime and anywhere, making it a convenient tool for managing stress in the moment.  If you want to experience the benefits of EFT for you personally, then I would love to chat with you to share how this technique can transform your emotional wellbeing.  You can book a free discovery call here https://tinyurl.com/yckzs6fz.

 

Today is the day to celebrate the concept of hygge which is a feeling of warmth and wellbeing; of peace and happiness. So create a day full of cosiness and contentment whilst practicing hygge and enjoy life’s simple pleasures.

Here are some ideas to help you practice hygge:

• Spend some time with loved ones – be that family or friends, spend time with the ones you love and those that bring you joy. Enjoy a coffee with a friend(s), spend time with family and play games or snuggle up with your partner. Appreciate the ones you love and enjoy their company.  It you aren’t able to spend time with them due to work or distance then why not give them a call and let them know you are thinking of them.
• Today is the perfect time to enjoy a slow cooked meal. Prepare it in the morning so you can relax and enjoy the smell as it cooks throughout the day, then dig in and enjoy.
• Make time for you – are there things you would really like to do for yourself but never seem to find the time? Why not gift yourself some time today, prioritise YOU to unwind and relax and do what you enjoy.
• Create a hygge environment – light the fire and some candles, make your favourite hot drink and curl up with a book – hmm bliss
• Spend time out in nature. Leave your phone at home and go for a walk and enjoy nature – listen to the birds singing, see the flowers starting to come through. It will help clear your mind and boost your mental wellness whilst also topping up those Vitamin D levels.  Vitamin D is essential for our bodies to retain calcium and absorb calcium which promotes bone growth.  Some research also indicates that low levels of Vit D may be linked with low moods/depression so go on get outside and enjoy the spring rays.
• Get creative – draw, write, sew, knit, mindful colouring, dance – whatever gets you in a creative flow.

Celebrate today by doing the things that you enjoy and practice gratitude for all that you have, all that you are and where you are right now in your life. Treat yourself with kindness today and everyday.

I will be heading out to enjoy a walk with my gorgeous schnauzers, then home to light the fire and candles, make a cuppa and curl up with a book whilst supper is cooking to enjoy with the family.  Enjoy however you celebrate Hygge today and maybe try to incorporate hygge into your life more regularly to help your mental health and wellbeing.

What better excuse is there to burst out of hibernation, to shake off the last dregs of winter sluggishness and to spring forward with confidence, positivity, and gratitude?

There really is something so special about the beginning of spring. It brings a sense of renewal and rebirth, a wonderful reminder that the cycle of life is starting over.  It is the perfect season to take a fresh look at our routines, to make small adjustments that may be needed to get our health and our well-being back on track.

With the warmer weather, the trees starting to bud and daffodils shining how can we not feel more joyful and optimistic about life? Afterall, if the flowers can push their way through the frosty ground, then surely, we can flourish too?

Spring is good for our energy and hormones

During winter our bodies produce more of the sleep hormone, melatonin, causing us to be more lethargic.  As the days brighten, the light suppresses the production of melatonin helping us feel more alert and energised.  The more hours of sunlight we enjoy causes our brain to produce more of the mood-enhancing chemical serotonin, which makes us feel happier!  It also helps boost our Vitamin D levels and most of us are not getting enough but it is essential for optimal health and a deficiency may cause health problems.  So go on get out into nature enjoy a walk, do some gardening, exercise, do some stargazing or simply sit and enjoy the sights and sounds of Spring.

Spring is great time to get out into our gardens and nature

There is a growing body of evidence showing the positive effects that being out in nature and gardening can have on our health.  It not only helps keep us physically healthy, but it can also improve our mental health and well-being.  Research has found that smelling flowers or even pulling up weeds can decrease blood pressure, increase brain activity, and produce an overall sense of well-being.

Spring encourages us to clean out our homes

Spring encourages us to spring-clean our homes, clearing the clutter which can make us fitter and improve our mental health.  Research shows that clutter and mess can leave us feeling anxious, overwhelmed and helpless which raises our stress hormones and makes it harder to relax.  So, throw open the windows, let the fresh air in, put some music on, start tidying and burn some calories.  But don’t feel you have to do it all in one go, choose one room or part of room and start there.

Spring is also great time to clean and declutter our minds and body

it is also a good time to spring clean and declutter our mind and body, focus on our mental well-being, clear the emotional clutter, shift old unhelpful patterns, negative thinking, and stress.  What has your inner critic been saying to you? See if you can turn it into your inner coach by asking “What would I say if I was talking to a friend right now?”

If you need support in clearing the mental clutter I invite you to book a free 30-minute nurturing call https://calendly.com/samanthahardwickcoach/30mindiscovery or email hello@samanthahardwick.com.

Step into Spring feeling energised and happier.

Do you imagine the run-up to Christmas as being a time to enjoy winter walks, craft fairs in search of artisan gifts and meeting up with friends?  So often the reality is quite different, and we start to feel overwhelmed whilst we try to make everything ‘perfect’ and keep everyone happy, which has a knock-on effect on our self-care and we arrive at Christmas tired and exhausted unable to enjoy the festive cheer.

Prioritising self-care might not come naturally but know that you have the power to change this.  Building in small but significant self-care activities and mindset shifts can help create moments of calm leaving us feeling more positive.

Here are some ideas to create a self-care plan that you can fit into your schedule, even at the busiest time of the year.

1. Mindset – Become your own Inner Coach, so often our inner dialogue is not the kindest and it can get quite noisy in there. Remember that not every thought you have is true.  Start asking yourself “Do I need to be focusing on this right now?” or “Is this really helpful?” This helps you get a perspective on your current reality.  Ask yourself what would my best friend say to me now and always respond with kindness.
2. Helping the overwhelm – Brain dump – grab a piece of paper and write down everything that is in your head so that you can then prioritise what really needs to be done that day and what can wait or planned into other days.
3. The Power of 3 – On a daily basis create a list of 3 things that absolutely must get done and as you cross them off allow yourself to feel that satisfaction; you could move them across to a Ta-Dah list and give yourself a cheer or do a little dance to celebrate. If you manage to do any more of your list that is a bonus.  This helps to boost your sense of well-being and leaves you feeling accomplished at the end of the day.
4. Journal – journalling allows you to vent those unvoiced feelings and clear the head. If you are journalling in the morning you could write about how you feel about the day ahead, what tasks you have to complete, how you are going to do that. If you are journalling in the evening you could write about what went well, listing things you are grateful for or even what self-care you are going to build into your schedule the next day.
5. Remember to take ‘time out’ – ensure you have scheduled some ‘time out’ just for you during the day. Often we feel guilty taking time out when there is so much to do but we all deserve a break.  This can be anything from 10 minutes to a whole afternoon!  Maybe journal some ideas of what self-care looks like for you as it is different for everyone – it may be sitting down and enjoying a cup of tea, curling up with a book, taking a bath, walking in nature, having a nap – the list is endless.
6. Mindfulness tip – whilst you wait for the kettle to boil why not do some breathing or some stretching to calm and ease out your body. Try breathing in for a count of 2 and out for a count of 2, then in for 3 and out for 3 increasing to a count of 6.
7. Keep your immune system boosted – when we are busy and stressed our immune system is lowered so ensure you eat plenty of vegetables especially ones which are high in Vitamin C like red bell pepper, garlic, ginger and spinach, increase your intake of fruit. Drink plenty of water to help flush out the toxins and to keep you hydrated. Take supplements of Vitamin C and D.
8. Meditation & Tapping – I know you are probably already shouting at me “I don’t have time for this – are your crazy?” You only need to do 10 mins and believe me by taking that time to meditate and/or tap it will help change your state of being and you can get going again from a much calmer, positive and more grounded place because you are not supposed to spend your days feeling stressed and overwhelmed, living from fight or flight and pumping stress hormones through your body (don’t even get me started on the long term health ramifications of that, a whole other blog is needed for that!).

Remember you are the only one who can take back your power, friends and family can help but only you can implement daily routines and set boundaries to help your mental health and well-being.

Invest in your own well-being so you end the year and move into 2023 feeling rested and renewed rather than frazzled and exhausted.  You can purchase my Finding Calm in the Christmas Chaos meditations and tapping script which will only take 20 minutes in total, or you can do them individually, 5 – 10 minutes for £10, head on over and get instant access https://samanthahardwick.com/calm-christmas-chaos/

If you need further help transforming your inner critic into your inner coach I invite you to book a free 30-minute discovery call to see how I am able to support you https://calendly.com/samanthahardwickcoach/30mindiscovery

A holiday is simply time off from our daily route. We take time out from our busy lifestyles in an attempt to relax and recharge. Retreats offers us the time to withdraw, pull back from what is going on in our lives and provide a safe space to allow for a deeper physical, and emotional withdrawal from the stresses and strains of everyday life.

Retreats are a great way to truly stop, unplug, rest, restore and refocus allowing our body and mental wellbeing to reset and find balance and harmony.

There is an endless list of why to go on a retreat but I want to share 6 reasons why it is good to go on a retreat for your health and well-being.

1.A time to reflect, renew and restore
A retreat allows us time for ourselves to reconnect, to bring back the joy of life, and to gain clarity to make more meaningful decisions in life. Research found that regular holidays only bring about short-term improvements in our well-being, whereas going on a retreat can improve our metabolism and well-being longer term.

I love this quote from Jiddu Krishnamurti, a famous spiritual leader and philosopher: “I think it is essential sometimes to go into retreat, to stop everything that you have been doing, to stop your beliefs and experiences completely and look at them anew, not keep on repeating like machines whether you believe or don’t believe.”

2. Time away from your home and daily routine
Wellbeing retreats are usually situated in beautiful locations close to nature, offering you the perfect setting and space to forget about the hustles of life and to relax and unwind.

3. Shift to a healthier and more conscious way of life
A holistic approach to retreats, combining complimentary therapy sessions, meditation, healthy meals and a nurturing environment help to shift you towards a more conscious and healthier approach to life. After a Retreat, participants tend to return to their busy, demanding lives with a sense of renewal, empowerment and clarity. The experience gained helps them make a more conscious choices in life. They start to build in healthy practices without feeling guilty about taking time out for themselves.

4. Nature allows you to unwind
Nature provides opportunities for stepping away from stress and provides physical activity. One of the great advantages of going on a retreat is that it offers you a proximity to nature allowing you to reconnect with the healing elements of nature.

5. Access to expert advice
Retreats may include yoga, meditation, complementary therapies or coaching sessions by professionals who support you to find the balance and the sense of well-being. These sessions are personalised to your needs but also provide you with simple tools and practices to take home with you to integrate into your daily routine.

6. Unplug from demands on our time to gain clarity
In a world where we are all spending more and more time multi-tasking between jobs, family, friends, emails, texts, social media all of which can have a negative impact on our well-being. Multi-tasking has been found to increase the production of the stress hormone cortisol as well as the fight-or-flight hormone adrenaline, which overstimulate your brain and cause mental fog or scrambled thinking. Mindfulness, meditation do the exact opposite – dedicating a conscious time to your actions allowing you to make good decisions.

Even spending time on screens like TV or Kindle when we think we are relaxing there is this constant bombardment on our senses which makes it hard for our minds to switch off and our eyes to rest. Retreats offer a space to take a break from our screens and rest our eyes and mind.

In summary retreats allow us to:

• Reset & Replenish – physical and emotional well-being
• Recharge – your energy
• Restore – happiness and joy
• Reconnect – to your body and mind to hear what it is saying to you

You also get to enjoy delicious healthy meals. Retreats are a healthy alternative to a regular holiday break. Gift yourself some time out you deserve it. To find out about our ‘Be You’ Retreats running in January and February head on over to https://samanthahardwick.com/retreats/ or call Samantha on 07974 682525.

We currently live in a stress -filled age.  Stress is everywhere.  Lives are moving faster, and stress seems to be on the increase.  Human beings can only take so much stress before it boils over into anxiety.

Are you constantly turning over issues, thinking about the future, picking over the past, constantly analysing, worrying, or ‘nit-picking’ about what did happen or might happen?  This can be exhausting and unproductive.

If you are suffering with anxiety, you may often ask ‘What if?’ ‘What if it rains and I get wet?’  ‘What if I say something stupid?’.  This is largely based on fear of the unknown, of taking risks, and feeling unprepared or unable to deal with the unseen.

Or do you say ‘If only…’  ‘If only we had got up earlier, we wouldn’t have been delayed’ or ‘If only I hadn’t said that’, ‘If only I hadn’t eaten that cake, I wouldn’t have put on weight’.  This anxiety is around regret often disguising anger and resentment.

Or do you have the mindset of ‘should have, could have, would have’.  This is about what you should have done, what could have been and what would have happened.  This is the worst kind of negative mindset, as it is a way of beating yourself up for the past, the present and the future.

This mindset takes up a huge amount of energy and can become obsessive, we worry away, trying to rewrite history.  ‘I should have got up early, and then we could have caught the train ….it has ruined the whole day.  Should have, could have, would have can also be a way of blaming other people.  Either way it usually wipes out positive thinking as you constantly try and change the past and the future without living in the present.

An anxiety mindset can be common if you grew up with anxious parents/carers, have experienced a lot of trauma in your life or have had some bad experience with receiving any support.  Or you just maybe made that way.  You can end up using a lot of valuable energy worrying about things before they actually happen – which can be exhausting.

The good news is that it is just a bad habit which can be given up, you can learn to conquer it if you want to.  The key is to learn to catch yourself when you start off on a path of anxiety.

Consider whether you are a ‘What if’, ‘If only’ or ‘Should have, could have, would have’ type?  Or maybe you are all three.  Next time you start thinking like this, take notice, don’t beat yourself up, just be aware of when you do it.  Catch yourself and gently correct yourself.  Gradually you can learn to nip it in the bud and stay calm before it escalates out of control.

It is all about unlearning a bad habit and replacing it with something new.

If you feel you need help with transforming your anxiety mindset and want to find out more about the work I do, I would love to support you, you can call me on 07974 682525 or email me on hello@samanthahardwick.com to set up a time to chat.

It is time to spring clean and declutter your mind and body to make room for more joy in your life?

We have all experienced a loss of some kind during this pandemic, whether it be loss of control, freedom, normality, human contact/connection, or job/finances.  You could be experiencing issues around family dynamics, around not seeing friends, health, enjoyment of life and fear for the future.  Any of these can have an impact on our mental health (such as feelings of guilt, anger, regret), and our physical health (such as headaches, tension/aches and pains, disturbed sleep).  Children and teenagers have had a double impact of loss with curtailed education, diminished job prospects and reduced social contact with peers. 

As our thoughts turn to spring cleaning our homes, we need to turn our focus onto our own mental well-being and shift old unhelpful patterns.  One of the ways of doing this is to up our self-care routine – do you have one?  Do you need to start one?  Do you give yourself any time to relax, unwind?  Are you always giving?  Are you pleasing others and putting their needs before yours?

I encourage you to take time to re-connect, recharge and replenish you.  Reset through connecting with nature, walking, gardening or dancing.  Become creative – drawing, painting, cooking.   All of these are great for clearing the mind, releasing tension and will help your self-esteem and self-worth. Whatever your self-care practice I do hope you will find time for you.

If you need help identifying/releasing old patterns of behaviour and would like freedom from feelings of hopelessness, sadness, overwhelm, loneliness, anxiety, limiting beliefs, unhealthy patterns, procrastination and want to reach a place of happiness, confidence, and joy then I invite you to book a free 20-minute nurturing call with me on 07974 682525 or hello@samanthahardwick.com.