Dear clients, friends and family of Inside Your Mind!

Our first newsletter for 2010 covers: 

• New Year's Resolutions and how to keep motivated to achieve your goals with the Inside Your Mind New Years Resolution Promotion - Get 25% off your next Hypnotherapy session!
  
• Inside Your Mind's Referral Scheme - get £25 for each client you refer
  
• 10 tips on how to get a Good Night's Sleep

For most people, New Year commences with the customary resolutions to quit smoking, lose weight, exercise more, eat healthier and drink less alcohol. However come mid February, all these good intentions often have evaporated as the slog of toxic and stressful city living takes over.  

 It is for this very reason that Inside Your Mind is running its New Years Resolution Promotion until the end of March.  What ever your New Years Resolution is - be it to quit smoking, to stick to a new diet or gym regime, or simply to give up an old habit or behaviour pattern, get motivated and charged up with the Inside Your Mind New Years Resolution Promotion - giving you £25 off if you book and attend a session before the 26^th of March 2010! 

Also, do not forget about our friend referral scheme.  Inside Your Mind likes to reward those who refer their friends and family to us.  If you refer somebody to us and they come for a session, you will receive £25 in cash (conditions apply).  

In addition to this, there will be a prize draw at the end of the year.  The more referrals you make the more times your name will be entered into the draw and the prize will be either cash or a free session (conditions apply and judges decision is final). 

If you have not already joined the Inside Your Mind Facebook Page, please go to http://www.facebook.com/pages/Inside-Your-Mind-Nicole-Airey-Coach-Trainer-Therapist/145184149190 to keep informed of any further special offers and hypnotherapy and EFT news. 

Here's to a dynamic and exciting 2010 and to you achieving all that you desire!!  

10 Tip For Getting a Good Night's Sleep 

Sleep is a fundamental biological need that is vital for good physical, mental and emotional health. For healthy living, sleep is as important as diet and exercise.  

With a packed schedule, trying to squeeze as many hours as possible into the day is sorely tempting, however research has shown that a lack of sleep can have serious consequences: 

• Impaired mood, memory, and concentration.   Social and decision-making skills suffer through lack of sleep.   It also affects your ability to concentrate and remember things, causing a drop in productivity.
• Dampened immune system. Without adequate sleep, the immune system becomes weak, making you more vulnerable to colds, flu, and other infections and diseases. 
• Increased risk of accidents.  Driving while seriously sleep deprived is similar to driving while drunk.  The lack of motor coordination associated with sleep deprivation also makes you more susceptible to falls and injury.
• An increase in weight. Not getting enough sleep could cause your body to seek out calorie dense foods which offer instant energy.  This is your body's way of making up for lost hours of sleep so it can keep running effectively.  However, instead of burning up these extra calories, the body shifts into 'economical mode' ensuring that those extra calories are stored up for slow release to prevent exhaustion.

Here are 10 tips for ensuring that you get a restful sleep to maintain optimum health and well being: 

• Do not eat heavy meals in the evening, eat only a light snack up to 2 hours before bed;

Unless you are body building or working out seriously everyday, eating heavy meals late at night means that your body will likely will be storing up excess calories over night.  Eating late at night could also cause you to wake up feeling groggy in the morning.   

• Do not watch TV before going to bed or at least turn the TV off 30 minutes before lights out;

Watching TV engages the brain and feeds it with subliminal messages that you might not even be aware of.  Try not to watch TV for 90 minutes before going to bed, but if you have to, make sure that it is nothing overly exciting like an action or thriller movie which will only stimulate your body to release cortisol into the blood stream.  Remember that even though your conscious thinking mind can understand that you are merely watching a movie, your subconscious mind becomes engaged in a far more profound way and it won't realize that this is all meant to be 'make believe'.  Falling asleep in front of the TV is the ultimate no-no if you would like to get a restful sleep and keep subliminal garbage from sinking into your subconscious mind.

• Avoid ingesting caffeine, nicotine or any other stimulants after 5pm;

Easier said than done, but caffeine is renown for causing sleep disturbances as the alkaloid needs 12 hours to be completely eliminated from your body.  Stick to herbal tea (but not green tea) from 5pm onwards. 

• Try to go to bed at around the same time;

The brain will come to expect sleep at a certain time if you make sure you go to bed at around the same time every night (even on weekends).  It may be challenging to begin with but with a little perseverance you will find that within a few days your subconscious mind will adapt. 

• Have a calming warm shower or bath about an hour before bedtime; 

Taking a bath or shower before bed will gently raise your body temperature.  Once it drops again you will naturally begin to feel sleepy.  Make sure that your bath or shower is not too hot or cold, or else it could have an energising, rather than relaxing, effect. You can also add sleep-inducing essential oils or bubbles to your bath if you wish.  

• Learn a body relaxation technique such as Self Hypnosis;

Learning to put yourself into a highly relaxed state will easily help you to drift off into a natural sleep.  Self hypnosis is also a great way for helping you to get back to sleep if you have woken up in the early hours of the morning.   

• Try to spend at least 30 minutes at the end of the evening winding down by playing some soft, relaxing music or meditating;

Dimming the lights will remind your body clock what time it is and meditation will help to calm and centre the mind - turning the last half hour before bedtime into a ritual will create the right mood and environment for you to fall into a restful sleep.  

• Ensure that your sleeping environment is conducive to sleep;

If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room with adequate ventilation. Check your windows and doors to make sure that drafts are not interfering with sleep.  When it is time to sleep, make sure that your environment is dark. Even dim lights - like those from TV or computer screens - can confuse the body clock. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes. 

• Switch off your mobile and don't check your emails before bed; 

Reading emails, sending texts or chat will only keep the thought processing centre of the brain active. You might feel tired, but the brain will continue to process while you try to fall asleep. Rather stick to some light reading.

• Write down your worries;

If your mind is racing with all the things you have to do tomorrow, make a list of things to be tackled the next day.  Perhaps keep a pad next to the bed in case something pops into your head whilst falling asleep.