Global Hypnotherapy with Aidan Noone

What has Your Circadium Rhythms got to do with You Getting a Good Nights Sleep.

Welcome back to another episode of the Thoughts of An Irish Therapist Podcast! Today, we have a fascinating topic to discuss - the role circadian rhythms play in getting a good night's sleep. This is a subject that affects us all, as quality sleep is essential for our overall well-being. So let's dive right in!

Circadian rhythms, often referred to as our internal body clock, are the natural, twenty-four-hour cycles that regulate various physiological functions, including sleep-wake patterns. These rhythms are influenced by external cues, such as light and darkness, and are synchronized with our surrounding environment.

Research has shown that when our circadian rhythms are in sync, we are more likely to experience restful sleep. The release of hormones, like melatonin, is regulated by these rhythms, playing a crucial role in promoting sleepiness and maintaining a healthy sleep-wake cycle.But what happens when our circadian rhythms are disrupted? Well, it can lead to difficulties falling asleep, staying asleep, or feeling fully rested upon waking.

This disruption can have a significant impact on our overall health and cognitive functioning.

Studies have demonstrated that individuals with irregular sleep patterns, such as shift workers or those who frequently travel across time zones, are at a higher risk of developing sleep disorders and experiencing disruptions to their circadian rhythms. These disruptions not only affect the quantity but also the quality of sleep.

So, what can we do to promote healthy circadian rhythms and ensure a good night's sleep? Firstly, it's important to establish a consistent sleep schedule. Going to bed and waking up at the same time every day helps to regulate our body clock.

Additionally, exposure to natural light during the day, especially in the morning, can help reinforce our circadian rhythms. On the other hand, avoiding bright lights, such as mobile screens and electronic devices, leading up to bedtime can minimize disruptions and promote a more restful sleep.In conclusion, our circadian rhythms are a vital component in maintaining healthy sleep patterns. By understanding and aligning with these natural rhythms, we can optimize the quantity and quality of our sleep, leading to improved overall well-being.

That's all we have time for today, folks.

Thank you for joining us on this episode of the Thoughts of An Irish Therapist podcast. Remember, getting a good night's sleep is a crucial step towards achieving your full potential, both mentally and physically.

Until next time, sleep well and stay healthy!

Because You're not probably aware of the importance that Ultradian rhythms play in your health and well being, YOU are likely not getting good restful rejuvenating sleep.

Keep listening as today we discuss this fascinating topic. Ultradian rhythms.

Ultradian rhythms, refer to the short cycles that occur within our body throughout the day. These rhythms regulate various processes, such as hormone secretion, brain activity, and even our sleep-wake patterns.

Research has shown that these ultradian rhythms not only influence our physical health but also play a vital role in our overall well-being. One area where ultradian rhythms have a significant impact is in the realm of sleep and its crucial role in our cognitive abilities.

We already know the importance of sufficient sleep for cognitive function, but it turns out that these ultradian rhythms and the quality of our sleep go hand in hand.

Our sleep consists of several ultradian cycles, with each cycle lasting around 90 minutes. These cycles include both REM (Rapid Eye Movement) and non-REM sleep.During REM sleep, our brain is highly active, and this is when we experience vivid dreams. This phase is crucial for memory consolidation and learning. On the other hand, non-REM sleep is known for its restorative effects on the body, allowing it to repair and rejuvenate.

Properly functioning ultradian rhythms ensure that we experience enough deep sleep, which is essential for memory formation and cognitive performance. Without enough deep sleep, our ability to learn, remember information, and make connections may be impaired.

Furthermore, the interplay between Ultradium rhythms, exercise, and cognitive health cannot be overlooked. As we discussed in a previous episode, exercise is crucial for maintaining cognitive abilities as we age. However, recent research has found that lack of sleep may offset the cognitive benefits of exercise, particularly for middle-aged individuals.

A study conducted by researchers from University College London revealed that middle-aged individuals who were physically active but slept less than 6 hours per night experienced faster declines in their cognitive skills. After a decade, their cognitive functions were comparable to those who were less physically active.This study highlights the importance of adequate sleep in obtaining the full cognitive advantages of physical activity. It also emphasizes the need to consider both sleep and exercise together when assessing cognitive well-being.

So, what can we take away from this? Ultradian rhythms, especially when it comes to sleep, are critical for our overall health and well-being. Ensuring that we get enough quality sleep and pay attention to these cycles can have a positive impact on our cognitive abilities. It's a reminder that sleep is not a luxury; it's a necessity for our bodies and minds to function optimally.

That's all for today's episode on Ultradium rhythms and their role in health and well-being. I hope this information has been enlightening for you. As always, I'm Aidan Noone, and thank you for tuning in to the Aidan Noone Podcast.

The gut-brain connection reminds us that our bodies and minds are intimately intertwined.

There probably was never a more truer statement than what I've just stated.  There is indeed a very strong mind-body connection, the mind and the body are intertwined. Whatever the mind can conceive of,  the mind can achieve. 

Just think about it, the person who conceived of what a chair is had to first conceive of an idea of a chair before the actual chair can be made in reality. Similarly whatever thoughts you entertain, obviously in your mind, can have a profound effect on your mood and can ultimately affect your long-term health.

Today, we have a fascinating topic to discuss - the mind-body connection and its impact on our overall well-being. Specifically, I'll be diving into the gut-brain axis, a concept that has been gaining significant attention in recent years.

But before we begin, let's start with a basic question: what is the gut-brain axis? The gut-brain axis refers to the intricate relationship between our brain and our gut - the long tube that runs from our mouth to our behind, responsible for digestion. Now, you might be wondering, why is this relationship so important.

Well, it turns out that our gut is not just a simple digestive system, but also a hub for communication with our brain. In fact, there is a constant flow of information between these two vital organs. But how does this connection actually work? Imagine for a moment that you're feeling stressed. Maybe you have a big presentation coming up or a deadline to meet. Well, your brain, in response to this stress, sends signals down to your gut. And what happens next? Your gut reacts.

Have you ever experienced the feeling of butterflies in your stomach during a nerve-wracking moment? That's your gut responding to the signals from your brain. Now, this communication is not just one-way. In fact, your gut can also send signals back up to your brain.

This means that the health and balance of your gut can actually influence your mental well-being. For example, research has shown that the composition of bacteria in your gut, known as the gut microbiome, can impact your mood, stress levels, and even your cognitive abilities.

Here's an interesting study that highlights the importance of the gut-brain axis. Researchers examined the gut microbiome of mice and found that altering the bacteria in their guts also affected their behavior.

The mice displayed changes in anxiety levels and memory function - all because of the gut-brain connection.

So, what does all of this mean for us? Well, it suggests that maintaining a healthy gut is essential for our overall well-being. And how can we achieve that? Through a combination of a balanced diet, regular exercise, stress management, and, you guessed it, good quality sleep.

Yes, sleep is not only crucial for cognitive health but also for the proper functioning of the gut-brain axis. So, there you have it - the gut-brain axis and its impact on our mind-body connection.

It's a fascinating area of research that reminds us of the intricate ways in which our body functions. Remember, taking care of YOUR gut can have profound effects on YOUR mental health and cognitive abilities.

Well, that's it for today's episode. I hope you learned something new. Stay tuned for more exciting discussions here, Until then, sleep well and take care!

Thank you for watching and listening       

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How Good Sleep Can Affect How You Benefit From Exercise

Scientists have discovered that middle-aged individuals who don't get enough sleep may not fully benefit from exercise in terms of protecting their memory and thinking abilities.

A study conducted by researchers from University College London (UCL) revealed that people in their 50s and 60s who engaged in regular physical activities but slept less than six hours per night experienced a faster decline in cognitive skills such as attention, memory, and learning.

After a decade, their cognitive functions were similar to those who were less physically active.

The study, published in The Lancet Healthy Longevity journal, emphasizes the importance of sleep for safeguarding cognitive health as people age.

The researchers suggest that adequate sleep is necessary to obtain the full cognitive advantages of physical activity and highlight the need to consider sleep and exercise together when assessing cognitive well-being.

When is a Problem a Symptom? What YOU need to know. When YOU present to me with Your problem or issue, YOU might begin to tell me about the symptoms YOU are experiencing, the discomfort you experience, and sometimes the pain you are experiencing.

Perhaps YOU might present as a smoker wanting to become a non-smoker. Or do YOU want to lose weight? Or do YOU have an addiction? YOU name it.  Whatever the symptom is, YOU describe to me in detail YOUR experience. Whatever YOUR presenting symptom is, that's exactly what it is, it's a symptom. And like all symptoms, a symptom is a sign that something is not quite right within YOU. You might be shocked about what I'm about to say. 90 plus percent of the time, the stated problem is not the problem. 

It's just a symptom of something deeper. I'll say that again, 90 plus percent of the time, the stated problem is not the problem.  It's a symptom of something deeper. The problem is usually something else, the smoking, the nail-biting, anxiety, and weight problem, are symptoms of something deeper.  That something is usually outside of your conscious awareness. And when it's outside of YOUR conscious awareness, it usually resides in the unconscious mind - the deeper mind. No matter how logical YOU seem to YOURSELF when you tell YOURSELF what YOU think the problem is or how convinced YOU are of what the cause is - be reassured, what YOU believe is the cause of YOUR presenting symptom usually has very little to do with it.  

YOU just speak your best guess. Now that's not YOUR fault. It's just YOU attempting to do the best YOU can for YOURSELF. That's normal and natural to want to do that! Most of YOUR problems exist at an unconscious (subconscious) mind) level.  If YOU knew what the real problem is, YOU would fix it. Wouldn't YOU? You'd be crazy not to want to do it, YOURSELF? Wouldn't YOU?

When YOU seek out the appropriate professional help available, YOU are put in a place where YOU can fix the problem YOURSELF in YOUR own mind with the assistance of the therapist present or virtually present. So what I want YOU to do now, please, is, to think of YOUR problem and or symptom in a new way, knowing that the symptom is just a symptom. The real issue lies at an unconscious mind level. Appropriate and suitable professional practitioners are available, it's just a manner of being discerning and checking out who is the best option for YOU.

Making a personal breakthrough is probably a lot easier than YOU ever thought possible.

If you like this video, let me know. I've lots more material to share with YOU.

Thanks for being here and watching and listening.

Bye, bye for NOW!

Here are 6 further ways for YOU to get Better Sleep.1. Create a Sleep-Friendly Lifestyle: Regular exercise during the day can promote better sleep, but avoid intense exercise close to bedtime. Maintain a healthy diet, as certain foods and drinks like heavy meals, spicy foods, or too much liquid before bed can interfere with sleep.

2. Manage Stress: Stress and anxiety can interfere with sleep. Developing effective stress management techniques, such as practicing mindfulness, journaling, and now journalling is really powerful to get out of your head all that stuff that's been building up, either writing into a journal or into a Word document on your digital device. Learn relaxation exercises, to calm your mind before bed. And it's no harm to consider seeking professional help.

3. Audit and Adjust YOUR Sleep Environment: Yes check out your sleep environment for factors that may be contributing to poor sleep quality. Check for noise, uncomfortable bedding, excessive light, is it too hot or too cold. Make Your own adjustments to create a much better sleeping environment.

4. Cognitive Behavioral Therapy for Insomnia (CBT-I): If you consistently struggle with sleep, consider talking with a CBT-I therapist.

5. Avoid Napping: If you have trouble staying asleep at night, try to avoid daytime sleeping or limit it to a short power nap early in the day. Sleeping too close to bedtime can interfere with your ability to fall asleep and stay asleep at night.

6. Talk to Your Primary Medical Carer, Your GP. If you have done all that YOU personally can do to help improve your sleep it may be beneficial to consult a healthcare professional. Above all, remember you are not alone, help is always available. Do not suffer alone, please share.

Remember, everyone's sleep needs are unique, so it may take some to experiment to find what works best for you. Implementing a combination of Sleep Improvement and sticking with them can significantly improve your ability to get to sleep and remain asleep, leading to better overall sleep quality and potential long-term health benefits.

The goal is to have a healthy lifestyle that promotes good rejuvenating SLEEP.

Poor sleep quality can indeed have a negative impact on overall health. Here are the first 4  of 10 tips to  help YOU improve Your ability to get to sleep and remain asleep:

Did YOU Know That Poor Sleep Can Contribute To Prolonged Chronic Health Conditions?
Perhaps You are one of the 80% of people recently surveyed in Ireland who are sleep deprived. The study involved over 13,000 people.
Did you know that Sleep Quality can affect the length of chronic illnesses such as stroke, heart disease, mental health issues, and alcoholism. This list is not exhaustive. And that 90% of depressed people have poor sleep quality.
Many people have reported restlessness contributes to their falling asleep. Others report waking up and not being able to return to sleep.
Poor sleep contributes to Hypertension (High Blood Pressure), Depression, Seizures, Migraine Headaches. Weight Gain, yes weight gain is reported as an effect of poor sleep.
The ultimate Goal is for YOU to rediscover the ability to get restful rejuvenating sleep. To learn strategies to fall asleep and remain asleep, ultimately developing a healthy lifestyle.

Did you know your Gut has a Brain? Yes, a Brain.  Ok, let me try to explain, as best as I can, the technical stuff first and then we can get to the much more understandable stuff.

You see way back in evolutionary times, scientists tell us that our  "Gut Brain" , which is considered the "little brain of our Gut," was developed and it's referred to as our Enteric Nervous System, our ENS, in our gut.  Our ENS communicates  back and forth with the Brain in our head and it does this by what's known as the  "Gut-Brain Axis."  So there's a two-way communication process.  Now keep this idea in mind,  - that there's a two communication process.  Where there is miscommunication, that's where the problems start. This is important to remember and be aware of.

The ENS was first developed before, and independently of the Central Nervous System (CNS) The ENS is the largest part of your nervous system that coordinates and regulates your bowel functions. Where the gut and the brain don't communicate properly, this can cause obesity, Type 2 diabetes, Glucose intolerance, insulin resistance, acne atopic dermatitis, psoriasis, colorectal cancer,  IBS and Crohn's disease, and many other diseases and disorders, plus disorders of the nervous system.

The research refers to the Enteric Nervous system as the "little brain" of the gut and this little brain has the capacity to learn and memorise.  Yes, the little brain of the Gut the ENS remembers, possible past hurts, etc. Stress-induced memories may remain in the Enteric Nervous system and can play a role in the development of IBS. Stress-induced Long-term memory may remain at a cellular level  In other words your body cells remember trauma, stress and any other upsetting and or stressful, traumatic event in your life.

The trauma and stress-induced memories interfere with the two communication processes of the Grain Gut Axis. This miscommunication leads to many of the issues I mention above, IBS, etc.

In other research dating back to 1984, Whorwell, published his research in the Lancet and that Hypnotherapy could relieve several of the symptoms of IBS.

Gut-focused hypnotherapy (GFH) can not only improve the primary symptoms of IBS but also reduce noncolon symptoms, anxiety, and depression and improve quality of life and cognitive function.

And Hypnotherapy is particularly effective in children who present with IBS.

When evaluated according to the efficacy guidelines of the Clinical Psychology Division of the American Psychological Association, the use of hypnosis with IBS qualifies for the highest level of acceptance as being both efficacious and specific."

Above all this research provides us with hope and further bolsters our learning that Hypnotherapy can be a powerful adjunct to orthodox medicine, enabling you to alleviate IBS symptoms and in turn, you are free to live a reasonably comfortable life.

The following statement is from: Tan, G., Hammond, D. C., & Gurrala, J. (2005). Hypnosis and Irritable Bowel Syndrome: A Review of Efficacy and Mechanism of Action. American Journal of Clinical Hypnosis, 47(3), 161–178, sums it up succinctly.

"When evaluated according to the efficacy guidelines of the Clinical Psychology Division of American Psychological Association, the use of hypnosis with IBS qualifies for the highest level of acceptance as being both efficacious and specific."

I  acknowledge am grateful to Anthony Jacquin Hypnosis for the following information contained in the link below. 

https://www.sciencedirect.com/science/article/pii/S2405844022040397

Various Research Papers: https://pubmed.ncbi.nlm.nih.gov /6150275/

Warning - DO NOT LISTEN TO THIS RECORDING WHILST DRIVING AND OR OPERATING ANY TYPE OF MACHINERY. ONLY LISTEN WHILST RELAXING AND SAFE TO DO SO!