WE SPEND SIX YEARS OF OUR LIVES DREAMING - BUT WHAT DO THOSE DREAMS MEAN?

To mark National Bed Month this March, the Feel Good Hour explores the science, psychology and symbolism of dreams - and what our sleeping minds may be trying to process.

March marks National Bed Month, an annual campaign highlighting the importance of good sleep for physical and mental wellbeing. This month, the Feel Good Hour is turning its attention to one of the most fascinating parts of sleep - dreams.

Experts estimate that the average person spends around two hours every night dreaming, adding up to almost six years of a lifetime spent inside the dream world.

Yet most people know very little about why dreams happen or what they might mean.

On Friday 13 March, 12:30–1:30pm, presenter Sam Griffin explore the topic live on The Feel Good Hour on Radio Ashford, joined by Kent‑based life coach, hypnotherapist and sleep specialist Nigel Jones, author of Walking Back to Happiness and founder of the 9KM BY 9AM well- being movement.

During the programme Nigel explores the psychology and science behind dreaming, explaining how dreams can help the brain process emotion, organise memories and sometimes reveal the pressures we are experiencing in waking life.

“Dreams are often dismissed as random nonsense,” says Nigel. “But research suggests they play an important role in helping the brain process experiences and emotions. When the conscious mind rests, the unconscious mind continues working.”

 The show includes questions such as:

-       Why do we dream?

-       Are dreams symbolic - and how should we interpret them safely?

-       What’s the difference between nightmares, night terrors, sleepwalking and stress‑related dreams?

Sam shares a few of her own dreams live on air for Nigel to explore, giving listeners a fascinating insight into how dream symbolism can reflect everyday life experiences.

The episode highlights the importance of sleep habits, sleep beliefs and sleep hygiene, with practical tips listeners can try immediately to improve their sleep quality.

 “Good sleep is one of the most powerful foundations for mental health,” Nigel adds. “When we improve sleep, we often improve mood, clarity and resilience at the same time.”

Recorded LIVE onThe Feel Good Hour on Friday 13 March from 12:30–1:30pm.

To learn more about Nigel Jones’ work in hypnotherapy, coaching and sleep improvement, visit www.9kmby9am.com or email [email protected].

Welcome to The Feel Good Hour - the show that helps you feel lighter, brighter, and back in the driver’s seat.

With National Old Stuff Day falling on 2 March, we’re talking about hoarding - one of the most misunderstoodmental health conditions.

It’s often dismissed as mess or disorganisation, but for millions of people it’s something far deeper, affecting health, homes and relationships.

Joining Sam, as always, is Nigel Jones - life coach, hypnotherapist, NLP practitioner, author of Walking Back to Happiness, and founder of 9KM BY 9AM. Nigel works with behaviour change at a deep emotional level and helps people make changes that are realistic, compassionate and lasting.

National Old Stuff Day is a timely moment to reflect on our relationship with possessions - why we keep things, what they represent emotionally, and when holding on stops being comforting and starts becoming harmful. This isn’t about blame or forced clear-outs. It’s about understanding and taking small, safe steps forward.

1.     When does “being a bit messy” or “liking to keep things” cross the line into hoarding?

2.    Is hoarding officially recognised as a mental health condition — and how is it classified medically?

3.     What’s really going on underneath hoarding behaviour — what emotional need is being met?

4.    What impact can hoarding have on physicalhealth?

5.    What impact does hoarding have on mental healthover time?

6.    How does hoarding affect partners, children, carers and others around the hoarder?

7.     Is it realistic to tackle hoarding alone — or does it usually need support and structure?

8.    What are some gentle first steps if decluttering feels panic‑inducing?

9.    What can we learn from Japanese and other cultural approaches to possessions and tidying?

10.  Is there a simple, judgement‑free self‑check listeners can do — and one small action for National Old Stuff Day?

If something resonated today, remember this: hoarding isn’t about laziness or mess - it’s about emotion, safety and identity. Change doesn’t start with bin bags. It starts with compassion and one small step.

If you’d like to find out more about Nigel’s work in coaching, NLP and hypnotherapy, head to 9kmby9am.com oremail [email protected]

FEEL GOOD HOUR PODCAST - SHOW 2 2026

Resolution Check-In: You’ve Got This Far

Mid-January reset • New Year’s resolutions • Dry January

The Feel Good Hour Podcast…Recorded LIVE on Radio Ashford on 20th January 2026.

As January reaches and passes its midpoint, millions of people across the UK are reassessing their New Year’s resolutions — particularly around health, wellbeing and alcohol.

Recent figures suggest that around 72% of UK adults — approximately 39.5 million people - planned to make a New Year’s resolution, with lifestyle change topping the list. Alcohol remains a major focus: more than 17.5 million adults — nearly one in three — planned to take a full month-long break from drinking this January, while around 21% of the UK population say they intend to drink less in 2026.

Despite the strong start, this stage of January is where many people begin to doubt themselves. Motivation naturally dips, routines are disrupted, and even small slips can feel like failure — often leading people to abandon their goals altogether.

Life coach and hypnotherapist Nigel Jones reframes this moment very differently. “You can only ever run halfway into a field,” says Jones. “After that, you’re running out. If you’ve made it halfway through January, you’ve already done the hardest part. From here on, you’re running toward the finish line — and you can see it.”

Research into behaviour change consistently shows that the early weeks of change demand the most mental energy. Habits are unfamiliar, routines haven’t bedded in, and people rely heavily on motivation rather than automatic behaviour. Once this phase passes, consistency becomes easier and momentum begins to build — particularly when change is broken down into small, daily actions rather than all-or-nothing goals.

“People think they’ve failed because it doesn’t feel easy yet,” says Nigel. “But it’s not supposed to feel easy at this stage. That doesn’t mean it’s not working.”

We talk blips, cravings, Dry January, daily goals, and what really helps people stay on track — without guilt, pressure, or perfectionism. If you’ve slipped, stalled, or just need reassurance, this hour is for you.

QUESTIONS INCLUDE

We’re halfway through January — why is this the point people wobble most with resolutions?

Let’s talk about blips — are they failure, or part of the process?

If someone’s had a blip, what’s the healthiest way to respond — mentally and practically?

Cravings can hit hard — what’s going on in the brain?

In the moment of a craving, what simple tools can help people ride it out?

What if someone does fall off the wagon — especially with alcohol — how do they avoid the spiral?

With Dry January in mind, what helps people get through the month and maybe keep going?

If resolutions are meant to last longer than January, how should people be thinking about change?

For anyone thinking “I haven’t done this perfectly” — what’s the one message they need to hear?

Hosted on Radio Ashford 107.1 FM, The Feel Good Hour is designed to be accessible, practical and supportive - offering real-life tools listeners can try immediately, without pressure or perfection.

#FeelGoodHour #RadioAshford #BeyondResolutions #Goals2026 #DryJanuary #Wellbeing #PersonalGrowth #NigelJones #SamGriffin #9kmby9am

Highlights from ... The Radio Ashford Feel Good Hour. 2026 Episode 1... Recorded Live on 2nd January 2026A very Happy New Year to you all. It’s great to be back with you as we step into a brand-new year together.

January has become a national reset moment. Millions of people across the UK use the new year to rethink habits around health, wellbeing, work–life balance and finances, with initiatives like Dry January highlighting a growing appetite for more mindful, sustainable change rather than quick fixes.

While motivation is often high at the start of January, many New Year’s resolutions struggle to last. Not because people lack willpower — but because goals are frequently built on pressure, guilt or all-or-nothing thinking, rather than a realistic plan that fits everyday life.The show is about doing things differently.

Joining me, as always, is Nigel Jones — life coach, hypnotherapist, NLP practitioner, bestselling author of Walking Back to Happiness, and founder of the 9KM BY 9AM movement.

Today we’re going beyond resolutions and talking about how to design a 2026 blueprint for goals and growth - one that supports your wellbeing, fits your life, and helps change last longer than January.

INTERVIEW QUESTIONS

1. What are New Year’s Resolutions & Why do people often find them a struggle to last?

2. Why is it far better to focus on goals rather than a resolution list?

3. How important is reflecting before setting goals for 2026?

4. You talk about ‘Getting Wise About Your Whys’ Can you tell us what it means?

5. What is goal setting to the now?

6. How do small daily actions create momentum that lasts all year?

7. Dry January is huge - how can people give themselves the best chance of success?

8. If someone has a million goals flying around, how do they decide which one to go for first?

9. What role does intention play in shaping the life we want?

10. Why is writing things down such a simple but powerful part of goal setting & self-growth?

11. Why is it important to create a compelling future when setting goals?

12. And to wrap things up with a bang — what are your top feel-good hour goal setting tips?

To connect with Nigel, visit 9kmby9am.com or email [email protected]

You’ve been listening to The Feel Good Hour - here to help you start 2026 feeling clearer, calmer, and more in control.

We’re looking back at the best of 2025 — fifteen Feel Good Hour shows packed with ideas, tools, and conversations designed to support everyday wellbeing. From mindfulness and sleep, to habits, beliefs, creativity, and coping at Christmas, it’s been a powerful journey.

Joining Sam is Nigel Jones — bestselling author of Walking Back to Happiness, certified hypnotherapist, NLP practitioner, and founder of 9KM BY 9AM.

Think of today as a Feel Good Hour reset — a chance to revisit the strongest takeaways from the year and carry them forward into what comes next. We cover:

1.    What are mindfulness and meditation, and how can listeners realistically build them into everyday life?

2.    Many people wake in the night and struggle to get back to sleep — what practical tips really help?

3.     What are the most common phobias you see in your hypnotherapy practice, and can hypnotherapy genuinely help?

4.    You’ve said happiness is just a thought away — what do you mean by that?

5.    What’s the difference between going for a walk and what’s known as forestbathing?

6.    What are your top feel-good tips for setting goals that stick?

7.    What are limiting beliefs, and how do they quietly hold us back?

8.    Ho’oponopono — what is it and why does it work?

9.    How can listeners begin to find their purpose?

10.  What is the RAS, and why do the questions we ask ourselves matter so much?

11.  What’s one quick tool to calm anxiety in the moment — especially at Christmas?

12.  What are the best smart swaps and alcohol-free alternatives for Christmas and beyond?

Small changes, repeated often, really do add up. To connect with Nigel, visit 9kmby9am.com or email [email protected].

In this episode we’re diving into Christmas Drinks — why alcohol creeps up at this time of year, how it affects our bodies and minds, and what we can do to feel more in control.

December is a month where the pressure rises and the pint glasses seem to refill themselves. If you’ve ever woken up thinking, “How did that get away from me?”, you’re in the right place. 

Nigel Jones — life coach, hypnotherapist, NLP practitioner, author of Walking Back to Happiness, and founder of 9KM BY 9AM talks with DJ Sam Griffin.

We look at moderation, boundaries, alcohol-free options, staying steady at social events, and even what it takes to stop drinking altogether if that’s something you’re curious about. Whether you want to cut back, take a break, or simply feel more grounded, you’ll take away clear, practical tools today.

We unpack...

 1. Why does alcohol consumption rise so sharply at Christmas?

2. What makes Christmas drinking feel harder to control than the rest of the year?

3. How does alcohol actually affect anxiety, mood and sleep?

4. What are the early signs we’re slipping into “festive autopilot” with alcohol?

5. How can we set boundaries around drinking?

6. How can we actually moderate our drinking around Christmas — in real, practical terms?

7.  If someone wants to stop drinking altogether this Christmas, how can they do it — and what tools, habits and mindset shifts make it possible?

8. If someone has chosen not to drink at all, how do they handle peer pressure at work parties or family gatherings without feeling awkward?

9. What are the best smart swaps and alcohol-free alternatives that still feel festive?

10.  If someone does drink more than intended, what’s the healthiest way to handle the next day — without shame or spiralling?

11.  What’s the link between grief, loneliness and increased drinking over Christmas — and what can help?

12.  From a personal perspective, what would you say to anyone thinking about cutting back or going alcohol-free this Christmas?

 If something resonated try one small action. To connect with Nigel and find out more about his sober curious coaching programmes and his book Walking Back to Happiness, www.9kmby9am.com or email [email protected].

Today we’re diving into Christmas Anxiety. While it’s known as the most wonderful time of the year, for many it’s also the most overwhelming - emotionally, socially, and financially. From family pressure to loneliness or just trying to get through the madness in one piece - we’ve got you.

Recorded LIVE Friday 21st November, 12:30–1:30pm on @radioashford 107.1 FM. The Feel Good Hour with Samantha Griffin and Nigel Jones.

DJ Sam Griffin talks with Nigel Jones - bestselling author of Walking Back to Happiness, certified hypnotherapist, and founder of 9KM BY 9AM. He helps people break habits, reset their mindset, and feel more in control - even when life gets chaotic.

We unpack what causes Christmas Anxiety, how it shows up in everyday life, and — most importantly — what we can do about it. Stick around, because you’ll leave this hour with fresh perspective and some practical tools to breathe easier this festive season.

QUESTIONS WE ANSWER...

1. Does anxiety actually rise around Christmas — or do we just notice it more?

2. Why does Christmas affect people differently?

3. What are the early warning signs that your Christmas stress is tipping into anxiety?

4. How can planning reduce anxiety — without turning us into control freaks?

5. How can parents help children cope with Christmas anxiety or overwhelm?

6. How can we manage alcohol over Christmas without making it awkward?

7. What’s one quick tool to calm anxiety in the moment at Christmas? And how can we be kinder to ourselves — and ditch the guilt this Christmas?

8. How can we navigate tricky family situations or loneliness at Christmas?

9. What does “Christmas comparison syndrome” look like and how can we stop it?

10. How can we make the most of Christmas — practical ways to boost joy and connection? And What’s one small, practical action listeners can try this week?

11. What’s the link between grief and Christmas anxiety and how can we navigate loss?

12. Can you share micro rituals that turn stress into meaning (two minute happiness boosters)?

For further information on life coaching and Nigel's book check out www.9kmby9am.com

From creating brands, advertising slogans and problem-solving to family life and well-being, this week we’re diving into Creativity—the everyday kind that helps you solve real problems fast.

Recorded LIVE Friday 31st October, 12:30–1:30pm on @radioashford 107.1 FM for The Feel Good Hour with Samantha Griffin and Nigel Jones @9kmby9am.

We unpack how creativity actually works (it’s not just “art”), why it matters more than ever in an AI world, and simple tools you can use in minutes—at home or at work.

If you’re feeling stuck or “fresh out of ideas,” this hour is your reset. Nigel & Sam will share tiny actions that spark big momentum—clear thinking, better decisions, braver ideas.

We answer:What is creativity (vs imagination), and why does it matter right now?

UK snapshot: how creative is Britain today?

AI—crutch or catalyst?

How to brief it so it amplifies your originality. What actually holds people back from being more creative?

Tools you can use now:

Worst→Best Flip, Brainwriting, FUN STRUC, Idea Hooks.

Great minds, quick wins: Disney’s Dreamer–Realist–Critic, Einstein’s thought experiments.

NLP & mindset: RAS (ask better questions), Scout vs Soldier, and perspective shifts (De Bono’s Hats).

Branding basics: how to craft names, slogans & a one-phrase brand promise that runs through everything (the “stick of rock” test).

Listen live in Ashford on 107.1 FM, online, or ask your smart speaker: “Play Radio Ashford”.

About Nigel: Marketing agency owner and creative, bestselling author of Walking Back to Happiness, life coach& certified hypnotherapist, founder of 9KM BY 9AM—specialist in behaviour change, mindset and practical creativity.

Want help unlocking your creativity? Message Nigel for coaching, NLP & hypnotherapy, or ask about his CREATE workshop.

ADDICTIVE BEHAVIOUR & BAD HABITS

Are your habits running the show—or are you? From phones and sugar to work, gambling, and alcohol—let’s talk Addictive Behaviour & Bad Habits and how to reset with Sober October.

Recorded LIVE Friday 17th October, 12:30–1:30pm on @radioashford 107.1 FM. The Feel Good Hour with Samantha Griffin and Nigel Jones.

We unpack habit loops, how to spot when a behaviour slips from “harmless” to harmful, and simple ways to break cycles without white-knuckling it.

If you’re feeling stuck, overwhelmed or “on autopilot”? This hour is your reset. Nigel & Sam share tiny actions that create big momentum—sleep better, save money, feel proud.

We answer:

What’s the difference between a “bad habit” and an addiction?

How does the habit loop hook the brain—and how do we break it?

Alcohol spotlight: what’s “low risk,” how common is over-drinking, and why Sober October works?

How to start (and stick to) a 30-day break?

Phones, social media & workaholism—simple resets that stick.

Gambling & gaming—red flags and where to get help?