Category Archives: Sleep

Getting Regular Sleep

If you have been following this blog for any period of time at all you will realize that I am passionate about self help.

I hate the unnecessary damage and suffering that happens when people don’t know how best to take care of themselves, and I love helping people get the skills they need.

It’s always exciting for me to meet someone new coming into my office for help, and there is one time in particular when I just rub my hands in delight.

When people tell me they have problems sleeping.

Sleeping seems such an easy thing. Most people seem to do it easily. We’ve all done it our entire lives. Indeed, we can’t not do it.

So can it possibly cause so many problems?

In my years of counseling people it seems that most poor sleep is either a side effect of some other problem that needs addressing, or it is a left-over of an episode of bad sleep that just never settled back to normal.

In fact often when I point out to people that there is another problem that needs addressing, and then simply get them a good night’s sleep, they follow on and solve the issues they need to for themselves.

It’s quick one session therapy and effective too.

So how do I get people to get their sleep back so quickly?

More often than not people have already been recommended something for their sleep, such as a prescription medicine, or as a pharmacy product, or as a herbal tea, or natural remedy, or the like. You can even use a relaxation CD if that’s what makes you sleepy, it makes no difference.

This is the one time in my counseling that I actively suggest medication. Sleeping medication has a bad reputation, mostly for getting people addicted, and when I show people how to avoid this problem then the medication is a very useful way of applying a bandaid that can help them get on with the rest of their life.

Whichever way you get to sleep you need to make sure you get the sleep you need, but that you also get back to an unassisted sleep routine as soon as possible.

It doesn’t even matter if you are already on sleeping pills and feeling like you can’t get off them. The process is the same, and I have an online ‘consultation’ that takes you through all the steps you need to finally and regularly have a good night’s sleep here:

What’s more if you purchase “Self Help For Sleeping Meds” or any of my other products listed up on the side before Monday, you will be in on the special 24-hour offer I will be sending out then by individual email.

This offer will not available from this blog. It is a buyers-only reward.

-Dr Martin W. Russell

Routinely Sleeping Well

Usually when people hesitate to take sleeping medication, it’s because they are concerned about the risk of becoming addicted.

But a few years ago a gentleman came to see me in my counseling practice because he was addicted instead to relaxation tapes.

He would go to bed at night and if he didn’t play one of these tapes he would find himself tossing and turning, mind racing, unable to get to sleep until 5 or 6 o’clock in the morning.

This had been happening for years.

There was one recording in particular he listened to the most, but sometimes even that didn’t work, so he would switch to one of the others he had until he found one that got him to sleep again.

He had tried to “get off” the tapes many times, but he had had to accept that this was the way things were for him, and as he said to me, “At least I’m not on any pills.”

It turned out that this had all begun when his wife died. He had had problems sleeping, and had begun to listen to tapes to help him relax and had found them very helpful.

This success was his downfall.

His mind and body began to associate falling asleep with listening to his recordings, to the point where he required them. Each time he tried to stop he was unable to sleep. If he was on medication the technical term would be “rebound insomnia”.

Now all of us have this psychological ability to connect one experience with another.

In fact this is the principle at work when you have a sleep routine. The idea of a sleep routine is to have a unique way of letting your mind and body know that this is the time to go to sleep. The routine could be changing into bed clothes, brushing your teeth, having some warm milk, simply switching out the light and climbing into bed, or a combination of things.

This gentleman had accidentally chosen listening to a relaxing tape.

Whatever your routine is, when you build up a strong association with sleeping, you can rely on it to help you get to sleep each and every night.

Your natural addiction ability is just waiting for you to make it a routine.

-Dr Martin W. Russell

Self Help Resources

Over on the side there, there are a few links to the products I currently offer.

Each of them comes directly from the work I’ve done with people, who have often come to me because nothing else has worked for them.

Here’s a summary of each…

Self Help ‘Meeting’ – At the end of an initial assessment I found myself saying, “I think I’ve done myself out of a job here. You have put alot of time and energy into solving the issue you came to me with, and I hope now that you understand what prevented you from getting the results you wanted. With the changes we have made you may well find that you have all you need from here.”

This wasn’t good for building a counseling practice based on repeat visits!

However I also realized that quite alot of the time the methods I was using in that initial session were similar for a variety of problems.

So I’ve taken this initial 45-minute ‘meeting’ and put it into a format that you can order without ever making the trip to my office.

Self Help-Me-Over – My particular interests in counselling meant that I was not going to be the first point of call for people and their problems.

But one thing that did surprise me was how many people ended up telling me that they thought they had gotten over something, only to find that they hadn’t. It seemed to me that this was an unnecessary step, and that they needed to have some way to check that they were indeed over the issue, experience, relationship, trauma, etc.

This is a set of tools that I wish more people had, and I certainly made sure these people had before they left my office.

Self Help Sleeping Meds – There were a few situations where people would come to me and within a few sentences I would know almost exactly what I would do for the rest of the session. People with sleeping problems were one of them.

If they were already taking something to help them sleep – be it prescription medication, herbal products, or something more exotic – then they were almost always using it in a way that didn’t help their sleep.

Sometimes they were simply scared of risking becoming addicted, and had rejected using the medication in the past.

These valid concerns would disappear when I explained how they could use sleeping aids safely, effectively, and with no risk of addiction. A big raodblock to the rest of their success was then removed.

Self Help Rx – If someone came to me and was on medication, then it turned out that it was worth me asking a few questions.

Even though I was trying hard to focus on ways of helping people so that they didn’t need medication or pills or other treatments, often they were on them already and so I wanted to make sure that they were taking full advantage of this.

Whether I was able to make it finally work for them, or help them avoid unwanted side effects, or get them off the medication altogether, I found that a few simple steps were enough to make a big difference, even before the counselling began.

Self Help Compensation – The research says that people who are in compensation schemes have worse health outcomes than people who aren’t – and from my personal experience it doesn’t surprise me one bit.

The researchers can um and ah about why that is but what I saw in the people who came to me was that being ‘caught in the system’, be it worker’s compensation, victim’s of crime, legal claims… all these had the same basic flaw.

They had people who were in trouble, and the system made it as difficult as it could be to apply self help methods.

That made self help very difficult. But not impossible… and so that’s what I went about teaching to everyone who saw me who was considering being involved in a compensation claim. The sturdiest self help methods I could find. They needed all of them!

Dilemma Self Help – It’s funny being a counselor and being asked for advice in areas where you have no expertise to make the decision.

“What job should I take?” “Is it okay for me to go out with this person?” “What should I do doc?”

And I could sit down and find out all the details, and go through the ‘problem-solving’ methods I had available me from my bag of tricks, and yet this wasn’t what I wanted for people.

How could I give them tools to make their own decisions without teaching them all I had been trained in? Well these are the shortcuts I have taught people over and over again.

These 6 products would cover about 80% of the people I have seen in my counselling practice. What about you?

What is the situation in your life?

Each of these products above solves a particular problem, sometimes addressing an issue you may not have even considered important before.

You can go back above and visit the order page by clicking on the titles. Over to you.

-Dr Martin W. Russell