Getting good sleep is crucial for your overall health and mental well-being. So, why do we often
sacrifice it for work, family, or other responsibilities? Sleep is an important responsibility you
have to yourself. A good night’s sleep is the very thing that helps us peacefully move through
tight deadlines and high-stress situations. And it’s a cyclical relationship — being able to let go
of stress also helps us settle into sleep.
Are you struggling with restlessness in your mind and body? Try out these tips to see if not only
your sleep improves, but your overall mental health, as well.
Address Physical Concerns
The very first thing you should address is your own body, since sometimes a physical problem
is getting in the way of quality sleep. As an example, many people develop GERD as they get
older. Also called acid reflux, this condition occurs when gastric acid backflows into the
esophagus. This condition can go hand-in-hand with sleep apnea. Sometimes home treatments
help, like propping up the head of your bed a couple of inches or sleeping with a therapeutic
Identify Dental Issues
Another potential cause for sleep apnea is a mouth misalignment. Teeth that are crooked or
overlapping can leave you struggling to breathe properly at night. Compare clear teeth aligner
options, such as NewSmile or AlignerCo, both of which top the list of affordable treatment
options for straightening teeth or correcting spacing and minor bite issues. These therapies are inexpensive and can even whiten your smile, and while your treatment plan would be
established by a dental professional, your regimen can be completed entirely from home.
Experiment with Essential Oils
There are many all-natural ways to induce sleep, and essential oils are one of the most
prominent and most successful. You also have a lot of variety, both in the oils and how you use
them. For example, using aromatherapy in a warm bath — in particular, lavender or marjoram
— will ease both your muscles and your mind. Applying certain oils, such as sage, to the soles
of your feet before bed can help induce deep, quality sleep.
Another technique is to put several drops of a soothing oil like lavender on your pillow. Aurora
Healthcare explains lavender is one of the most relaxing oils; in fact, studies show it’s also an
effective treatment for depression and anxiety.
Eat the Right Foods (at the Right Times)
Everyone knows that eating a healthy and balanced diet is important for physical health, but it
can also impact your mental health. There are certain vitamins and minerals you need to
balance mood, stabilize highs and lows, and think more clearly. Eating the right foods — while
avoiding others — also helps you find truly restorative rest.
Try snacking on kiwis before bed to fight off insomnia. Whole grains won’t keep your adrenaline pumping like processed grains and sugars. And look for fruits that contain natural, safe amounts of melatonin, like cherries.
Hit the Running Trails or the Gym Regularly
As Octane Fitness explains, exercise has been shown to alleviate anxiety by boosting serotonin, which also aids in sleep. If you push your body with exercise, sleep comes naturally — it’s your body’s default way to repair and rebuild muscle. If you already exercise regularly, shake it up.
You can get better sleep by changing up your exercise regimen to keep your mind and body on
track. Cross-training also improves your mental health, by building confidence, sharpening
cognition, developing new skills, and giving you additional, healthy outlets for stress.
Schedule Holistic Therapy
Holistic therapy sessions can often get to the root cause of your inability to sleep. The Ki Retreat offers in-person and remote healing sessions to help you recover from whatever is challenging you. Reiki, crystal therapy, and pyramid healing are just a few of the solutions provided. If you
feel stuck, are experiencing negative energy, or are out of balance, holistic therapy can help.
Sleep isn’t a luxury — it’s a necessity. You can find good, restful sleep on a new mattress, with
calming essential oils, after a diet change, or with a vigorous exercise routine, then it may be
time to talk to your doctor to discuss other possibilities. There is a way to better sleep, and once you find it, both your physical and mental health will feel better, too.
Look to The Ki Retreat for more information on how you can look and feel your very best.
The Metro chatted to me to find out about the ways I adapted to working from home during the pandemic.
I talk through work areas within the house, typical working days, the stresses of working from home, home schooling and advise for working from home.
Come and have a sneaky peak below!
How to look after your Mental Health Whilst Self Isolating
With the prospect of extended periods of self isolation, many people are starting to worry about its impact on their mental health. Anxiety is also on the rise over the unknown.
In addition to the article published in The Metro yesterday, I wanted to share some more tips and go in to a little more depth over tips on how to look after your mental health whilst self isolating.
When people think of Meditation they often get overwhelmed on where to start. There are many different types of Meditation and it can be difficult to know where to begin.
Meditation has been shown to have a huge positive impact on mental health, along with studies being shown it improves your overall health and immune system.
The main purpose of Meditation is to stop the endless mind chatter, and to find the quiet and space within. By withdrawing from your surroundings and going within, you're able to stop the worry and anxiousness that comes with self isolation and the unknown of what is going on right now.
Use the prospect of self isolation as a time to start a new positive routine.
The Ki Retreat will be moving it's Meditation classes online, so for those of you that would like guidance and to learn how to meditate, I'll be offering our weekly meditation class via Facebook & Skype.
Here's a simple Meditation to try at home
'Meditation" is a very broad term and there are many different types.
The simplest way to start is to focus on your breathing.
Set a timer. If it's new to you, start with just 5 or 10 minutes a day.
Take a few deep breaths to help calm your mind & close your eyes.
Then take your attention to your breath. Follow it's pattern in and out- just focus on your breathing.
When thoughts intrude- and they will, just return your attention back to your breath.
Carry on doing this until the timer sounds.
And remember, it's called "Meditation Practice" for a reason!
The more you practice, the easier it becomes and the longer the gaps become in-between intruding thoughts.
Gradually increase the time that you sit in Meditation.
Look for online treatments.
As you know, I'm a Reiki Master.
Reiki has such amazing benefits for helping aid mental health. What many people don't realise is that Reiki and energy healing are just as effective carried out via distance Healing- so you can still receive the benefits of reiki without leaving the house, with many if my clients now moving to online/ distance treatments.
When energy blocks occur within our body, or in our Auric field, physical or emotional problems start to manifest themselves within our lives. Energy therapies help to bring the body back in to balance.
Energy flows through the body via a network of meridians and chakras. When these become blocked, it disrupts the energy flow and reduces the body's ability to heal and function efficiently. Energy therapies heal, by dissolving these energy blocks, helping to remove trauma, or "stuck emotion" and re-balancing the subtle energy system. They detox the body and help to kick start its natural healing process.
I'll be doing a full blog post explaining about distance healing soon, otherwise you'll be reading forever!
However you can read more about some of the therapies that I offer here.
Practice Gratitude & Journalling
Gratitude seems to have become a buzzword recently. However it's a very simple and effective way to retrain the brain into a positive mindset.
Grab a diary and make a list of things you're grateful for.
This could be as simple as having a hot cup of morning coffee.
Look for the positives within a situation. For example whilst self isolating, it could be the fact that you get to spend more time with your children, or time for yourself to start a new hobby.
Journalling is another important tool. It helps us to take all of the anxiety and worry out of our head and put it on to paper. Self isolation is such a worrying thought, as it's fear of the unknown. We've never lived through anything like this before, it's unprecedented.
So grab a diary and start writing everything down- including your thoughts and feelings.
Digital detox (Certain types)
Social Media is a great way to be able to keep in touch with friends and family whilst self isolating. However the stats show that screen time is up hugely during these last few weeks.
The endless scrolling through social media is shown to have a detrimental effect on mental well-being.
As is the endless bombardment of news coverage.
Self isolating is the perfect time to start a digital detox (this goes for being glued to the news channels as well) our brains can become overwhelmed by anxiety.
Make sure that you don't cut off completely from friends and family. Use technology to your advantage. Perhaps switch to Skype, Messenger or calls- this will help you to keep in touch in a positive way.
Set up a WhatsApp group with friends where talk of the outbreak is banned, but you're still able to post photos of your day etc and share positive stories and chat.
Another way to use social media to your advantage is to find online groups to join.
The Ki Retreat group on Facebook is an online community, where we share tips on meditation, healing, advise and where people come to chat and support each other. Groups like this can be very uplifting and empowering.
Remember that you are not alone, and people are there for you.
Start a new hobby or online learning
Technology is also our friend during social isolation. It's the perfect time to start a new hobby or learn something new. It's important that we keep our brain active
The Ki Retreat will be bringing all of it's offline workshops online on our Facebook page- for example
There are also lots of companies such as Udemny that offer lots of courses in an online format... when you feel as though you are using your time productively, you are less likely to feel the sense of frustration. Why don't you set yourself a challenge of mastering a new skill?
Movement & exercise
Human beings need to move, we're designed to be free, and that is why many of us are in a state of fear over the prospect of self isolation.
There are many ways that we can incorporate exercise into our daily routines.
Be that dancing to your favourite song or putting some YouTube yoga on.
At present, the current advise is that even when self isolating, you're able to go outdoors for exercise, as long as you keep the 2m distance from people. So grab some walking boots and head out in to nature- it really is your best friend!
Grab a book and go and sit in the fresh air, walk the dog, explore hidden waterfalls.
Look at the positives
Whilst we are in isolation, look at all of the wonderful things going on in nature. Waters are starting to return clear. There are more birds singing, air pollution is down and sky's that were once grey with smog have seen blue skies once again.
Life goes on, we learn to adapt and now is the perfect time to learn and develop skills to help your mental and emotional wellbeing.
Above all remember that you are not on your own. Your feelings are valid, and you have a wide toolkit available to help you manage and treat your own mental health. I'm very passionate about helping people achieve this, which is why The Ki Retreat was established.
If anyone feels like they need any help, or would like to discuss any of the courses, treatments or classes that offer online then please get in touch.
Lots of love, Kristy