ToC Tips for Sleep Wellness

Introduction

When we look up at the world, it’s not difficult to see how and why sleep wellness is reputed to be at its lowest point in terms of human priorities in all of modern history. We tend to try and find so many solutions to our physical, emotional, social, spiritual and psychological ailments during our waking day, when actually, the best solutions and remedies to these ailments occur naturally at night, when we sleep.

We need to wake up to the following facts:

  • Tiredness and fatigue are the primary cause of one in five (21%) GP consultations in the UK.[1]
  • The NHS in England is spending almost £50 million each year to ensure the nation gets a good night’s sleep and insomnia is a significant problem which now affects more than one in three adults.[2] 
  • Sleep deprivation in the UK workforce costed the economy £40.2 billion in loss of productivity in 2016 and it is estimated this will steadily rise to £47 billion by 2030.[3]
  • Workers who sleep less than six hours per day report on average about a 2.4 percentage point higher productivity loss due to absenteeism or presenteeism than workers sleeping between seven to nine hours per day.[4]

With all the things we would like to fit into our day, a really good starting point ought to be our sleep – since the quantity and the quality of it greatly influences our daily activity, energy levels and productivity, which in turn affects our daily achievements.

There is a multitude of techniques, methods, hints and tips on sleep wellness online. But here are my top tips for sleep wellness (learned from experience!).

 

Sleep Environment

Your Bed: Your mattress, your pillow, your bedding, it has to be right for you! It is really important to invest a good amount of your attention and time to getting the right bed and sleeping environment for yourself. Yes, it’s easier to buy beds and mattresses online, but how do you know it’s the right firmness for you and that you will be comfortable recuperating in it every day for the next 8-12 years? During this Covid-19 period, where we are seeing many shops closing down, one of the types of shops that I’m really praying doesn’t close down are bed stores – for the simple reason, that is very difficult for people to buy the right mattress and bed for them unless they’ve tried it out.

Bedding: We can be more flexible with bedding, but I’d say the main thing to consider the material that you choose. Cotton is a natural fabric. It is breathable, wicks moisture and stays comfortably cool against skin. Polyester, on the other hand, is a synthetic fabric and does not absorb water the way cotton does. It will trap moisture and heat in hot environments, which can make for sweaty and uncomfortable nights.

Room temperature: Another critical element to a good night’s sleep. In the summer we all know how difficult it can be to sleep well. If you don’t have an air conditioner in your bedroom, then we can learn about room-cooling techniques from the Mediterraneans. Provided you do not use the bedroom for any kind of daytime work, close the curtains and blinds during the day, as well as all the windows and any doors. In the evening, as it starts to get cooler, open curtains/blinds and windows wide to let air in to cool the room.

Light & Sound: Invest in real sturdy black-out curtains. If you’re choosing windows, opt for windows that not just look great, but block sound efficiently. Sometimes blocking out light and sound needs to become a priority, and extra measures need to be taken. My next door neighbour has the most enormous dog with arguably the most enormous bark, and if there’s a fox that sets him off at 02:30 in the morning, it instantly wakes me up. And I don’t mean snoozy kinda woken up. I mean really awake. So I know that if the dog hasn’t been taken to Richmond Park for a good workout that day, I know I have to stick earplugs in the ears. So… aids such as earplugs and blackout night masks can be most helpful sometimes. Note: Make it non-negotiable to pack these two things in your travel kit!!

It took me a month to find the perfect bed, mattress and pillow for me. That’s partly down to the fact that shops such as Dreams and Bensons for Beds exist! Thank you Dreams! And the other part is the fact that I did not want to regret my decision of beds further down the line. #JustSaying

 

Nutrition

Cut down on caffeinated drinks (note: green tea has caffeine in it). If possible eliminate caffeine from your diet except for treat days and special occasions.

Don’t eat 2 hours before going to bed, with the optional exception of an organic camomile-only or organic ginseng infusion around 60 mins before bedtime. Another thing that can be considered in your diet is an organic magnolia bark supplement, which affects your HPA nervous system and has been known to regulate cortisol spikes during sleep – please do not take supplements without speaking to your GP, Nutritionist or Eastern Medicine Specialist first, especially if you are on existing medication.

 

De-Stimulation Techniques

Don’t look at a screen of any kind (including tv) at least 30 mins before bed to reduce visual stimuli. A Lumie clock is great for gradual de-stimulation of your optic nerves through the technique of light reduction. Another light-reducing technique is to focus on the flame of a single candle 5 minutes before you sleep without any other lights on, inhaling and exhaling in deeply and slowly. These techniques will help you fall asleep easier.

 

Rest-Inducing Techniques

Build into your routine (aim for fall-asleep time to be between 21:30-22:30) a relaxation ritual. Something like a self-massage (on feet, hands, neck, shoulders, arms & legs) or a 30 min hot bath will do wonders. You could soak unscented bath salts in some of the suggested essential oils in point 6 to increase the relaxing effects of bathing, preparing you for a good night’s sleep.

 

Consistent Routines

To be frank, all the above and below suggestions can be built into a consistent routine. But there is one routine that requires extra special attention: that of your wake up time. Try to wake up every morning at the same time. I know the thought of weekend lie-ins seems absolutely glorious, but the effect of a lie-in on your circadian rhythm can be brutal as you head into the weekdays. Take a nap during the day if you need to try to make up for some sleep deficit, but try to stick to the same wake up time. Irregularity in this will affect your hormone balance, which in turn effects your immunity and your metabolism. Homeostasis is greatly disturbed when sleep regularity is disturbed, which is why quality of sleep is as important as quantity of sleep.

 

Physical Exertion

Aim to ‘spend’ built-up energy caused by stress on a physically demanding activity at some point during the day. Human stress response is most naturally impacted by the secretion of cortisol, adrenaline and norepinephrine (although other hormones also impact stress responses) into the blood stream – and these can be regulated by exercise. Even something as simple as a 10 min hard plié workout (and example of a load-bearing, strengthening exercise) or a HIIT workout (which promotes supramaximal expenditure of energy /or anaerobic exercise) will help you re-balance, and work toward physiological homeostasis.

 

Natural Therapies & Remedies

Aromatherapy solutions work wonders! I recommend an ultrasonic diffuser or nebuliser to release the oil fragrances for up to 4 hours into your sleep without burning the properties out. If you don’t use equipment, you could blend with carrier oils and massage the mixed oil onto your skin (use only therapeutic grade essential oils for this), or dab the oils onto a tissue that you have close to your nose when you are sleeping.

Calmative Oils (C): Calms and sedates the nervous system, mind, and reduces anxiety

Soporific Oils (S): Induces sleep

Hormonal balancing Oils (H): Motivates the endocrine system or balances hormone levels.

OILS: Valerian (S/C), Lavender (all), Sweet Orange (C), Petitgrain (C), Mandarin (C), Sandalwood (C), Clary Sage (C/H), Chamomile Roman (C/H), Neroli (C), Sweet Marjoram (So), Maracuja (C – not an essential oil, but a great sedating carrier oil for massage).

Important: Please seek professional advice from an aromatherapist if you are on medication, are pregnant, have sun sensitivity or have serious underlying issues as the effects of essential oils have an impact on the effectiveness of medication and pregnancy.

 

Pre-Sleep Release Techniques

Activities that help you to recollect yourself, your feelings and your mind may help you let go of the weight/burdens of that day. Meditation / Prayer, reading and spiritual moments or activities will help you to achieve this. The practice of examination of conscience helps me to find peace, and to also learn to accept my humanity in all its wonders and imperfections.

Brain dumping for the day – get all the last vestiges of the day’s worries, struggles and pains onto paper, and then throw the paper away, symbolising that you’ve let go of the day’s burdens and anxieties, and allow yourself to be at peace with who you are that very moment you fall asleep. Alternatively, journaling allows you to store those thoughts and feelings somewhere other than your head!

 

Understand your Sleep Wellness

Monitor your sleep activity every night using a Sleep app. I’ve been using the Sleep as Android sleep cycle app for at least 7-8 years now, and it gives me a lot of helpful information that helps me to monitor my sleep wellness.

 

Sleep Retreats

Particularly if you’re close to burnout, please, just STOP! Book yourself into a hotel and make a sleep retreat for yourself. Approximately every 2 years, I book myself into a sea-view hotel room for 7 days with the intention of recuperating physically and mentally, in order that I don’t burnout! About 50% of the focus of these 7 days is my sleep. If you have an interest in the programme I set for myself, please do get in touch with me and I would be delighted to share that with you. It would make this post too bulky to include it here, and there is a lot of wellbeing practice in it that needs thorough explanation. Note: I make other retreats that focus on other dimensions like my spiritual and emotional wellbeing. My point being that I don’t try to cram too much or set too many goals into one retreat.

 

Conclusion

So I have given you some techniques, methods and concepts that work for me. I’m of course also open to any thoughts you might have on this subject too! Feel free to leave comments below. I’m always learning new things, and love to learn about sleep. But I leave you with these words from The Sleep Council & The Sleep Charity:

“While diet and exercise have their parts to play in a healthier Britain, SLEEP is the catalyst that makes diet and exercise more effective – whilst also delivering significant additional health benefits. Clinicians are already ‘prescribing’ exercise, it is now time to ‘prescribe sleep’ to the nation.

A good night’s rest is essential to a healthy lifestyle – protecting you physically and mentally as well as boosting your quality of living.” ~ The Sleep Council & The Sleep Charity

 


[1] National Hydration Council. GPs reveal UK ‘tired all the time’. https:/www.naturalhydrationcouncil.org.uk/press/gps-reveal-uk-tired-all- the-time/#footnotes1 (accessed December 2019)

[2] Daily Telegraph (2012). https:/www.telegraph.co.uk/news/health/ news/9257191/Sleeping-pill-cost-to-NHS-almost-50m.html (accessed December 2019)

[3] Hafner M, Stepanek M, Taylor J, Troxel WM, Van Stolk C. (2016) Why sleep matters — the economic costs of insufficient sleep: A cross- country comparative.

[4] The Sleep Council & The Sleep Charity, 2020 Sleep Manifesto. Sleepcouncil.org.uk

Tips for CV L-Writers… according to your learning style

It can be assumed that I’m writing this blogpost for teens or recent graduates looking for their first job. You are mistaken.

I believe there will be a lot of people out there, who are writing their CVs for the first time, who are beyond this category of CV Learner Writers (I’ve nicknamed them CV L-Writers for ease, hence the title!). I have one client, for example, who has set up and ran businesses, who is super bright and super loving, who loves learning, but has never written a CV in her life. She’s never had to. Having come into the family business soon after O-levels and then being in the business world until she became a mother to two amazing children has meant that she has never had to apply for a job. Now, however, this is something that she is exploring, and I’m here to offer her career coaching help.

Of course, one of the first objectives was to get a CV together. An entirely new concept for my client! There were indeed blockages there when trying to put this CV together, and it became a task that for weeks hadn’t been completed. After coaching the issue out, and understanding the bigger picture, it appeared that my client needed to complete the task in a way that many might not understand. You see, she is a Reflector-Pragmatist blend of learner, and this would make her task of CV writing difficult – especially in lockdown!

So what are learning styles and why are they important for career coaches to understand? I guess I learned the hard way. Our careers are a journey that we are always learning from. Based on the work of Kolb (…), Peter Honey and Alan Mumford identified four preferential learning styles. You can research into their work yourself if you are more interested, but here’s my take on it here:

Learning Styles-2

Which one are you? Or in fact, which blend are you?

My client as a Reflector-Pragmatist first needs to watch someone explaining what they are doing as they create their CV. She’ll take a billion and one notes about it. And then she will apply past life experiences to having a go, but needs to be assisted whilst on the task by a respected practitioner. This had not dawned on me until most recently. It has inspired the content for this post, since others may also be needing some helpful tips on learning how to write their CV bearing in mind their learning styles.

For the purposes of not drowning this post, I simply post up the tips, but don’t point to any particular sources. Notice that NONE of these learners would ever revert to a CV writing service. They will learn their way, and not fob of the task onto someone else.

 

Tips for ACTIVISTS

My friend… you’ve probably already started on the task and are ready to share your first draft with your coach! But if you’re not quite there yet, here’s a few tips especially for you with love from Claz!

  • Get cracking way before your set deadlines so that you can produce multiple drafts if need-be.
  • Research your ideal model CV using the various means and methods you have at your disposal.
  • Consider taking up a career coach to keep you on track and to give you the feedback that you will be wanting after your drafts.
  • Don’t rush the process. Activist learners have a tendency to move on too quickly from one experience to the next. In doing so, they block their own abilities to learn effectively.

Tips for REFLECTORS

My cautious and careful friend, I understand the risks you are imagining in your mind as you begin your CV writing task. But don’t you worry! This practical experience is going to be of great worth to you once you have landed the job that you’re going to be happy excelling in. My tips for you:

  • Start. Just start. Once you’re started, don’t stop. Build up your courage to keep going. Creating something badly is better than not creating it at all, if that’s what you’re worried about.
  • Hear/Watch others’ stories and ask your network of friends, family, acquaintances to share with you how they went about putting their CV together.
  • Watch YouTube tutorials.
  • Ask your career coach if he/she has anybody who is currently writing their CV whether you might be able to Zoom call or meet with the CV L-writer to observe how they do it.
  • Try to engage sufficiently with others in the process, but not become dependent on them to do the task. E.g. you might want to pay a CV writer to sit with you as you produce your CV (note: you must not have the CV writer do the task for you though!).

Tips for THEORISTS

I love the simplicity of your approach, dear friend. There are many websites out there with clear instructions for you to follow. Many career services will also offer CV-writing support in a logical and theoretical way.

  • Get in touch with your local University or Higher-Education College Career Service and make yourself known to them.
  • Understand the ideas and the intended concept of what you are reading. Remember that after this process is over, every step lead to an outcome. That’s what you’re aiming for! The outcome being a ready-to-distribue CV!
  • It may be worth thinking outside the box about who you might want to work with here. Yes, career coaches can be of invaluable help, as can CV writers. But people who write job descriptions, interview candidates and sit on shortlisting panels could also teach you a thing or two about what would be valuable in a CV.
  • Try not to ignore your intuitions and creativity or you may miss out on learning something new.

Tips for PRAGMATISTS

Your openness to new techniques and ideas is a result of your realistic and practical approach to problem-solving, my friend. You also very much appreciate respected practitioner coaches to give you feedback on your tasks.

  • You are so capable of completing the task, so continue in perseverance until it’s completed. Don’t become complacent.
  • Keep reminding yourself of the ‘why’ you are doing this task, so as not to reject or ignore ideas supporting your task and completing it.
  • On the very rare occasion, you will have to learn to do things that might not make sense to you, or that you can’t see the bigger ‘why’. I know it’s not as natural for you, but don’t let this prevent you from your learning opportunities. Life is full of learning, and worth learning even these lessons, that may appear to be insignificant or not of value to you. Don’t lose out. Your opportunity to learn is a gift.

 

So there we are. I hope that you will find some of this information helpful for you. Feel free to share it on to others whom you feel could benefit! You could also get in touch with questions 🙂

 


Life Coach, Change Agent Management, Holistic Massage Therapy, Wellbeing, London, West,

I’m Claz, a Professional Career Coach based in West London, accredited in the UK. I am also a Life & Wellbeing Coach, working with individuals as well as organisations.  You can contact me through my website www.touchofclarity.com.

12 week LIVE online Healthy Eating & Wellbeing Programme – Winter 2020

 

12 week healthy eating wellbeing programme - Jan 20An action-focused Healthy Eating & Wellbeing Programme designed to progress you into looking, feeling and BEing healthier by Spring 2020!

Education. Accountability. Support. Action plan. Fun. Achieve.

 

Dates: On Tuesdays from 7th January – 31st March 2020 @ 20:00 GMT (London time). Half term (18th February) is taken into consideration.

Location: LIVE online webinar (Presentations delivered live online) + Live community forum available for accountability and community support.

Presented by: Claz Gomez – Healthy Eating & Wellbeing Therapist and Accredited Life Coach.

Cost: £54 for the entire programme. Includes online forum support. Individual coaching is available at additional cost. No refunds permitted within 7 days of the start of the programme.

Format of the session: 20-30 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A with coaching.

Format of the week: Each person will be challenged with a set of tasks or activities to strive toward throughout the week. One of these is to motivate and support each other on the Winter 2020 Healthy Eating & Wellbeing Programme online forum (only nicknamed the HEW crew).


Outline

Week 1: Your Current Lifestyle & History

  • Description: Change behaviour and its impact on our general wellbeing, Personal eating history, Assessment of daily routine, Your weekly diary, Identify ‘red zone’ issues, Your body type.
  • Knowledge: Know thyself and thy history!

Week 2: Goals

  • Description: Establish your SMART goals for long-term effective change.
  • Knowledge: Your Why, Set Better Goals, Behaviour Goals

Week 3: Integrative energy intakeTOC - 8 Wellbeing Keys - White Background

  • Description: Enhance your intake of energy into the ‘healthier’ zone in all 8 areas of wellbeing. Primary focus on nutritional energy.
  • Knowledge: Essential nutrients for the human body, choosing the most appropriate diet for your goals that doesn’t allow you to compromise on the other 7 areas of your wellbeing. Time vs money vs wellbeing.

Week 4: Menu Planning & Healthy Food Preparation Skills

  • Description: What’s in your kitchen? What shouldn’t be in your kitchen? Re-arrange your diary so that you make time to prepare your own meals. Plan for the week.
  • Knowledge: Kitchen clean up, Being prepared, Weekly meal planner, Healthy snacking available from your own cupboards.

Week 5: Self-awareness, Moderation, and Portion Sizes

  • Description: Eat for your body type. 3 strategies to prevent overeating. Self-awareness, body awareness. Tracking your fullness level. Change what isn’t working.
  • Knowledge: Macro breakdown for your body type, Recommended portion size guide, Moderation, Calorie education.

Week 6: Healthy Eating Check-in + Review

  • Description: Use this week to catch up on the lessons and guides, really plan your shopping list and meal prep, ask questions, share where you are stuck, get involved in the community forum, etc.! Repeat often until things become a habit!
  • Goal check in – how are you doing? Struggle? Schedule a meeting/call?

Week 7: Wellbeing Check-in + Review

  • Description: Use this week to review your progress, assess the impact of your changes on the other 7 areas of your wellbeing (e.g. emotional, occupational).
  • Overall wellbeing check & impact assessment. Behaviour change checklist.

Week 8: Metabolism & Physical activity

  • Description: Adding exercise to the picture.
  • Knowledge: Metabolism education (incl. hormones leptin & ghrelin), HIIT + Strength Training

Week 9: Sleep, Stress, + Self-care

  • Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a healthy sleep routine.
  • Knowledge: Hydration, Good + Bad Stress, Caffeine effects, Self-Care, Sleep, Recovery, Wellness Pyramid

Week 10: Detoxing, Fasting and Finding what might be right for you

  • Description: Detoxes, gut health, and intermittent fasting…
  • Knowledge: Detoxes, Gut Health, Pre-biotics and pro-biotics, Fasting

Week 11: Movement

  • Description: While strength and cardio work is useful, your most optimal results you will come from NEAT movement and healthy eating as becoming a daily priority.
  • Knowledge: NEAT Movement

Week 12: Living out your sustainable change

  • Description: Your change journey
  • Knowledge: The Change Formula & using it to your advantage moving forward.

 

Bookings now open

with a 25% discount until Christmas Day!

 

hewsum19 booking button

12 week online Healthy Eating & Wellbeing Coached Programme

12 week healthy eating wellbeing coaching programme 02

Coaching you into a sustainable healthy lifestyle for life.

Education. Accountability. Support. Action plan. Fun. Achieve.

UPDATE: This programme has been postponed until January 2020.

More information to follow.

 

Dates: On Wednesdays from 5th June – 18th September 2019 @ 21:00 BST (London time). There is a summer break on dates 7th-28th August, resuming back on 4th September.

Location: Online (Presentations delivered live online, and community forum available for accountability).

Presented by: Claz Gomez – Accredited Life Coach and Healthy Eating & Wellbeing Therapist.

Cost: £36 (+processing fees) for the entire programme + online forum support. Individual coaching is available at additional cost. No refunds permitted within 7 days of the start of the programme.

Format of the session: 20-25 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A with coaching.

Format of the week: Each person will have a set of tasks of activities to strive for throughout the week. One of these is to motivate and support each other on the Summer 2019 Healthy Eating & Wellbeing Coaching Programme online forum.


Outline

Week 1: Your Current Lifestyle & History

  • Description: Change behaviour and its impact on our general wellbeing, Personal eating history, Assessment of daily routine, Your weekly diary, Identify ‘red zone’ issues, Your body type.
  • Knowledge: Know thyself and thy history!

Week 2: Goals

  • Description: Establish your SMART goals for long-term effective change.
  • Knowledge: Your Why, Set Better Goals, Behaviour Goals

Week 3: Integrative energy intakeTOC - 8 Wellbeing Keys - White Background

  • Description: Enhance your intake of energy into the ‘healthier’ zone in all 8 areas of wellbeing. Primary focus on nutritional energy.
  • Knowledge: Essential nutrients for the human body, choosing the most appropriate diet for your goals that doesn’t allow you to compromise on the other 7 areas of your wellbeing. Time vs money vs wellbeing.

Week 4: Menu Planning & Healthy Food Preparation Skills

  • Description: What’s in your kitchen? What shouldn’t be in your kitchen? Re-arrange your diary so that you make time to prepare your own meals. Plan for the week.
  • Knowledge: Kitchen clean up, Being prepared, Weekly meal planner, Healthy snacking available from your own cupboards.

Week 5: Self-awareness, Moderation, and Portion Sizes

  • Description: Eat for your body type. 3 strategies to prevent overeating. Self-awareness, body awareness. Tracking your fullness level. Change what isn’t working.
  • Knowledge: Macro breakdown for your body type, Recommended portion size guide, Moderation, Calorie education.

Week 6: Healthy Eating Check-in + Review

  • Description: Use this week to catch up on the lessons and guides, really plan your shopping list and meal prep, ask questions, share where you are stuck, get involved in the community forum, etc.! Repeat often until things become a habit!
  • Goal check in – how are you doing? Struggle? Schedule a meeting/call?

Week 7: Wellbeing Check-in + Review

  • Description: Use this week to review your progress, assess the impact of your changes on the other 7 areas of your wellbeing (e.g. emotional, occupational).
  • Overall wellbeing check & impact assessment. Behaviour change checklist.

Week 8: Metabolism & Physical activity

  • Description: Adding exercise to the picture.
  • Knowledge: Metabolism education (incl. hormones leptin & ghrelin), HIIT + Strength Training

Week 9: Sleep, Stress, + Self-care

  • Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a healthy sleep routine.
  • Knowledge: Hydration, Good + Bad Stress, Caffeine effects, Self-Care, Sleep, Recovery, Wellness Pyramid

Week 10: Detoxing, Fasting and Finding what might be right for you

  • Description: Detoxes, gut health, and intermittent fasting…
  • Knowledge: Detoxes, Gut Health, Pre-biotics and pro-biotics, Fasting

Week 11: Movement

  • Description: While strength and cardio work is useful, your most optimal results you will come from NEAT movement and healthy eating as becoming a daily priority.
  • Knowledge: NEAT Movement

Week 12: Living out your sustainable change

  • Description: Your change journey
  • Knowledge: The Change Formula & using it to your advantage moving forward.

 

Bookings open up on Good Friday

with a 10% discount available over the weekend!

 

hewsum19 booking button