Health_Fitness_UK_July_2017
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Tune in,<br />
drop off<br />
If you want to sleep better<br />
tonight, how about an<br />
adult bedtime story?<br />
WORDS: Gabrielle Nathan PHOTOGRAPHY: Getty Images<br />
Every night of my childhood,<br />
one of my parents would<br />
read my sister and I a<br />
bedtime story. Noddy was<br />
a favourite – and told so<br />
often we knew the words off by heart. The<br />
familiarity of the narrative and the soothing<br />
voice reading it aloud while we were tucked<br />
up conspired to send us off to sleep soon<br />
after the book had closed.<br />
Fast forward thirty years and I often<br />
struggle to fall asleep, with additions to<br />
my to-do list pinging into my mind. So<br />
when I heard that a series of bedtime<br />
stories for adults has just been launched,<br />
I was keen to know more. Written and<br />
recorded by hypnotherapist Dan Jones,<br />
co-founder of The Mind Changers<br />
(themindchangers.co.uk), an online<br />
resource for managing stress, anxiety and<br />
mental health, the stories have been<br />
developed in response to demand<br />
from clients who have used his<br />
self-hypnosis MP3s for<br />
overcoming phobias, exam<br />
worries and more.<br />
‘As children, we were given a<br />
regular bedtime routine, which<br />
was a clear signal to our mind<br />
and body to start winding down<br />
and preparing for sleep,’ says Jones.<br />
‘However, as adults, the bedtime routine is<br />
often lost, so we don’t prime for sleep. We<br />
lie down and hope our minds and bodies<br />
will instantly switch off, but it’s when there<br />
are no external distractions that we have<br />
a chance to tune into our thoughts.’ It’s<br />
these reflections that keep us awake,<br />
preventing us from restful slumber.<br />
‘I’ve seen so many people suffering<br />
from stress and health-related problems<br />
exacerbated by lack of sleep and wanted<br />
to create a natural way to help them,’ says<br />
Jones. ‘Looking at how we were taught to<br />
sleep as children was a great place to start<br />
and, since being read a bedtime story is a<br />
crucial part of that process, I created adult<br />
audio books that help people drift into a<br />
restorative sleep.’<br />
HOW IT WORKS<br />
Just like childhood bedtime books,<br />
Jones’ adult versions are engaging but<br />
uncomplicated and undemanding so your<br />
brain isn’t too stimulated. ‘It’s important<br />
that the stories gently hold listeners’<br />
attention with sensory visions rather than<br />
complex plots, otherwise they become<br />
too difficult to follow,’ he says.<br />
Jones’s voice stays calm and soothing,<br />
too. ‘Storytelling tone is crucial and needs<br />
to be relaxing and consistent<br />
as different accents and<br />
‘Just like childhood<br />
bedtime books, Jones’<br />
adult versions are<br />
engaging but<br />
uncomplicated.’<br />
intonation can excite<br />
listeners and introduce<br />
unwanted tension into a<br />
narrative,’ he says. It’s a<br />
delicate balance – the<br />
stories are interesting<br />
enough follow, but aren’t<br />
so gripping that you want<br />
to stay awake until the end.<br />
GET A GOOD NIGHT’S SLEEP<br />
Adult Bedtime<br />
Stories Sets<br />
£7.99 per CD<br />
(each contains<br />
two to three stories);<br />
mindchangers.co.uk<br />
Download a free<br />
sample track from<br />
themindchangers.co.uk/<br />
sleep and give it a go.<br />
Well-earned<br />
Bath Soak<br />
Bath Salts<br />
£20 for 250g;<br />
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Wind down with a<br />
post-exercise soak<br />
using these soothing<br />
lavender-scented<br />
Epsom bath salts.<br />
When I ask if these stories are better<br />
than other common methods of ‘switching<br />
off’ before bed, Jones is unequivocal.<br />
‘Anything involving screens means<br />
stimulating blue light will trigger your brain’s<br />
wake response. You may fall asleep but it<br />
won’t be the restful sleep your body needs.’<br />
And music lovers be aware the tempo<br />
has to be just right. ‘Too lively and it will<br />
keep you awake; too slow and it can end<br />
up as background music to your internal<br />
conversation,’ says Jones. Even reading a<br />
book has drawbacks. ‘You have to make<br />
a decision to stop reading and go to sleep<br />
but with an audio story, you don’t make a<br />
conscious choice,’ he says.<br />
The stories Jones has written are similar<br />
to guided meditations and have elements<br />
of self-hypnosis but you won’t be<br />
instructed to ‘focus on your breathing’ for<br />
instance. Instead, you’re encouraged to<br />
explore scenes in your mind and imagine<br />
meeting characters. I don’t manage to hear<br />
the ending of any of the stories I start. No<br />
matter: a good night’s sleep is the happiest<br />
ending of all.<br />
Tisserand<br />
Sweet<br />
Dreams kit<br />
£9.95;<br />
tisserand.com<br />
Jasmine, lavender and<br />
sandalwood oils in a<br />
roller ball, bath oil and<br />
body oil will lull you<br />
into a peaceful slumber.<br />
40 <strong>Health</strong> & <strong>Fitness</strong> // healthandfitnessonline.co.uk