Ciren Wellbeing Feb 15

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Spring 2015

Healthy

eating tips

Self-help

reflexology

Learn a hand

reflexology routine

to use at home

Also in this edition: Discover a homeopathic remedy

for sore muscles Help your child

adjust when the clocks change

Find out what complementary

therapies do Relieve shoulder

and back pain, headaches and

migraines Discover Craniosacral

therapy and the Rosen Method

Nutrition c e n t r e . . . . .

Cover picture courtesy of gigbinder.com

Get more energy

with easy-to-

follow dietary

advice

Welcome to the 2015 Spring edition of Ciren Wellbeing!

We’re delighted about the wonderful variety of articles from

our expert contributors in this edition, including a self-help

hand reflexology routine, a Q&A about what complementary

therapies do and who uses them, advice for helping your

children adjust when the clocks change, a homeopathic rem-

edy for muscle aches and strains, easy-to-follow dietary ad-

vice, new insights into Craniosacral therapy and the Rosen

Method, and the stories of two people who found relief from

shoulder and back pain, headaches and migraines.

We hope that you enjoy reading our little publication and

discovering natural ways to get well and stay well.

Sarah & Ri

Sarah Attwell-Griffiths, Acupuncturist

(Lic Ac, BSc (Hons) Acu, MBAcC)

Ri Ferrier, Craniosacral Therapist

(BA (Hons), RCST)

Please get in touch We want Ciren Wellbeing to be an enjoyable and useful

read, so we would love to know what you want to see in

our next quarterly edition due out in May 2015. We also

welcome your comments on this edition. Please get in

touch via email at [email protected] or

[email protected].

Are you a local CAM

practitioner? We’re already looking for contributors for our next edition.

If you are a qualified CAM practitioner serving people in the

Cirencester area and would like to submit an article for pub-

lication, email Sarah at [email protected].

Welcome!

What’s inside?

Self-help reflexology

routine

Use hand reflexology at home

The encouragement

of light

Discover the Rosen Method

What complementary ther-

pies do and who uses them

How to find the right therapist

for you

Homeopathy in the New

Year

Discover a natural remedy for

sore muscles

Migraines and needles

Read about David, his migraines

and acupuncture

Useful tips towards a

healthier energetic body

East-to-follow dietary advice to

get more energy

The healing offered by

deep listening

Discover the power of Craniosa-

cral therapy

KMI Structural Integration:

a case study

An effective solution for back

and shoulder pain

Changing baby’s body

clock

Help your child adjust when the

clocks change

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As we move forward towards

the returning light of Spring

we will start to feel more en-

ergised and positive. Now is

therefore a useful time to give

ourselves that extra boost that

will ensure we enter the

Spring months balanced and

fully recovered from an often

difficult Winter.

Reflexology is a useful way of

achieving this; an ancient thera-

py which balances the body

through work on the feet. Pres-

sure is applied to reflex points

on the feet which are linked by

energy pathways to all parts of

the body. It restores balance

and harmony to your entire

body while also helping your

symptoms and the cause.

Reflexology can also be done

on hands and whilst not as com-

monly used as feet, this is a

useful way to work on yourself.

Hand Reflexology can be used

as a self-help tool or to comple-

ment foot Reflexology treat-

ments.

Below is a simple hand Reflex-

ology home treatment to help

you get ready to enjoy Spring:

Begin by pinching the tips

and bottoms of each finger and

thumb of your right hand. Re-

peat this process on your left

hand. The pressure applied to

your fingers should be firm, but

not painful. A few seconds for

each finger tip will do.

Squeeze each finger tip at

each side. Again, apply pres-

sure, a little discomfort is fine,

but it is important not to inflict

pain on yourself.

Rub the tops, bottoms and

sides of each finger and thumb.

Vigorously rub back and forth

from the base to the tip.

Grasp each finger (and

thumb) at its base and pull firm-

ly. Allow your grip to loosen

slightly, graduating it from the

base to the finger tip until your

finger slips out of your grasp

completely.

Using your thumb and fore-

finger firmly grasp the webbed

area between your thumb and

forefinger of your other hand.

Keeping a firm hold, tug at the

skin gently until the fleshy web

snaps away from your grasp.

Repeat this process for the

webbed areas on all your fin-

gers.

Rest the palm of your hand

inside the palm of your free

hand. Use your thumb to mas-

sage the back of your hand.

Leisurely manipulate the

knuckles and in between knuck-

le area first. Continue thumb

massaging each area on the

back of the hand.

Gently cradle your wrist

inside your free hand. Use your

thumb to massage your inner

wrist.

Massage the palm of your

hand with your thumb. Alter-

nately you can use your knuckle

to massage the fleshier mound

areas more deeply.

At the end of your session

press your thumb deeply in the

centre of your palm. Take a few

cleansing breaths and centre

your being. This is an oppor-

tune moment to relax, clear

your mind and focus on your

healing intentions.

Self-help reflexology routine

Karen Benbow

Reflexology and Bowen

Therapist

Karen qualified in Reflexology in June 2007 with The School of Holistic Studies. Her certifi-cates are recognised by the Complementary Medicine Asso-ciation. Karen practices from the Cirencester Hypnotherapy & Health Centre at 84 Dyer Street. karenbenbow.co.uk

[email protected]

07786 971041

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So much is held and con-

tained within the depth of the

winter months, a time when

nature’s potential is as yet

unrealized, just waiting for

the light of spring to encour-

age that forward surge of new

life.

Just as the snow drop bulb lays

dormant and unseen, so too do

we, within our human bodies,

hold the key to huge resources

and untapped possibilities. We

may have a sense that we are

not showing the true fullness of

ourselves, that somehow there

is “more.”

Over the years, we may have

learnt that our spontaneous

feelings and expression were

not acceptable, so we learnt to

hold certain parts of ourselves

back, down or in, burying them

deep inside through muscular

tension.

The light touch of Rosen en-

courages us to come back to our

bodies reconnecting us to our-

selves once more.

Within a Rosen session

Practitioner’s hands are soft and

open and have an enquiring

quality, as if listening into the

rooms of a house to see who’s

there. They feel for where

someone is tense and restricted

in their body and go in to

“meet” them at that place where

they hold.

The quality of the touch is pa-

tient and respectful, there is no

trying to do or “fix” anything,

just simply reminding the mus-

cles that they are holding. As

they begin to relax and tension

starts to melt, there can be a

sense of “dropping in” and from

this place, feelings and emo-

tions can emerge.

Practitioners may use words to

reflect back how they are expe-

riencing someone’s body and

because the insight is gained

through the hands, the words

can come from a very deep

place often reaching to the core

of an issue so assisting uncon-

scious memories to come

through to someone’s conscious

awareness.

For many, it can feel immensely

supportive to have someone

there as a witness, someone

who can hold and meet them in

their dark, painful places. Prac-

titioners offer a calm, grounded

presence which provides a

sense of security and reassur-

ance so opening up the possibil-

ity for them to go deeper into

their experience.

Realizing the potential

Awareness and insight leads to

a gradual unfolding from within

as our muscles begin to soften,

and increased flow of breath

through the body brings new

life and vitality. We begin to

wake up!

Long term aches and pains may

slowly dissolve as tension eas-

es. We begin to move more

freely with liberated energy,

and as we become clearer about

what we want in our lives, we

start to rediscover our creativity

and passion for life.

Rosen reconnects us to the im-

petus that lies within us all, to

express ourselves fully and

without reservation. So, as we

lift our faces to the first gentle

rays of spring sunlight, let’s

breathe it in to the full extent of

our being and allow ourselves

to move forwards into the flow

of life with all its abundance.

The encouragement of light

Debbie Fildew

Rosen Method Body-

work Practitioner

Debbie is fully qualified and affiliated to The Rosen Institute. She offers sessions from Chal-ford Hill and Cheltenham. debbiefildew.co.uk [email protected] 01453 886847

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Nicola set up the Cirencester

Hypnotherapy & Health Centre

in March 2014 as she saw the

demand for complementary

therapies increase. Here she

answers some basic questions

about complementary therapy.

What do complementary

therapies do?

Complementary therapies usu-

ally boost relaxation and reduce

stress, mentally or physically or

both. This helps calm emotions,

relieve anxiety and increase

general health and wellbeing.

Research links stress to illness.

There is also evidence that feel-

ing good and reducing stress

boosts the immune system.

Some complementary therapies

also treat your muscles, bones

and nervous system directly.

Complementary therapy is

based on the idea that the whole

person should be treated, not

just the disease or symptoms.

There is rarely a quick fix and a

number of sessions will be re-

quired. As a course of antibiot-

ics takes time, so too does your

body need time to change.

Who uses complementary

therapies?

People turn to complementary

therapies to take control of their

health and wellbeing. Cancer

Research UK, when talking

about breast cancer quotes “the

number of people using com-

plementary therapies is up at

almost 50%”. You don’t have to

be ill to benefit from a therapy.

Some may seek help for focus

at work or confidence within a

social environment.

The client age range we see is

vast, from babies with sleep

issues through to the elderly

with confidence issues, and it’s

evenly balanced in my view

between males and females.

How do you choose a com-

plementary therapy?

Do some research through the

internet or talk to someone who

has got help in the past or may-

be someone who runs a clinic

and has general knowledge.

Research shows that the thera-

peutic alliance is more im-

portant than the therapy itself,

so when choosing a therapy

make sure you feel comfortable

with the therapist in your first

session but be aware that in the

main you’ll need a number of

sessions for the therapy to be

effective.

Also note that you don’t neces-

sarily need to ‘believe’ the ther-

apy will work but you will ben-

efit from an open mind. I’ve

worked with people who’ve

been highly cynical and it’s still

worked!

Make sure the therapist you are

using is properly qualified, so

check out their professional

association to ensure they are

registered or ask your doctor for

a referral. Modern medicine is

becoming increasingly aware of

complementary therapy tech-

niques.

Finally, never stop taking medi-

cation without consulting your

GP and you should seek advice

from your GP if you feel you

have a medical condition.

What do complementary thera-

pies do and who uses them?

Nicola Griffiths

Clinic Owner,

Cirencester Hypnotherapy

& Health Centre Located at 84 Dyer Street, we provide a wide range of com-plementary therapies in a calm relaxing environment. All thera-pists are trained to a high standard. Ask Nicola for advice on which therapy will be right for you. cirencesterhypnotherapy centre.co.uk

info@cirencesterhypnot herapycentre.co.uk

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Many people like to start the

New Year with good inten-

tions to improve their health

and lifestyle. The New Year

resolution, the healthy eating

plan or just staying in shape.

Another approach to add to

the list could be to find out

more about Homeopathy and

its benefits.

It is a medicine that promotes

wellbeing and healing of a vast

variety of complaints and can

be used in two ways: A visit to

a Homeopath can provide a

prescription tailored to the indi-

vidual, which promotes healing

of the whole person. Or, we can

learn to treat ourselves and our

families with over-the-counter

Homeopathic medicines to put

in our first aid kit. The medi-

cine works in a like-for-like

way, so your symptoms are

matched to the medicine. Let’s

start with a simple one, the

most well-known Homeopathic

medicine that has been used for

hundreds of years.

ARNICA MONTANA,

Leopard's Bane

The medicine is made from the

whole plant including the fra-

grant yellow flowers.

It will benefit those of you who

overdid it at the gym or have

joint pain, muscle aches, strain

or sprains2. The possibilities are

endless. This powerful medi-

cine promotes healing of the

blood, the muscles, tendons,

ligaments and all soft tissues.

Therefore, bruising heals more

quickly after surgery or a fall.

There is also an Arnica cream

available from most chemists to

apply directly onto the area.

This is a fantastic natural prod-

uct that is well worth a try be-

fore reaching for the other pain

relieving (and maybe not so

natural) topical applications, as

it is just as effective and pro-

motes the healing process.

Taking the medicine internally

in tablet form, promotes healing

from the inside outwards. Tak-

ing it in this way has the added

benefit of relieving the emo-

tional shock that comes with

injury or surgery, when the fear

remains from the fright (of the

fall or injury). Homeopathy has

the wonderful advantage of

treating not just the physical

complaint but the emotional

symptoms that accompany it,

which is why it is renowned for

treating the whole person, the

whole condition.

1 Global TGI Barometer; issue 33;

Jan-08

2 The MHRA (Medicines and

Healthcare products Regulatory

Agency) approved Nelson's Arnicare

range. www.mhra.gov.uk

Homeopathy in the

New Year

Natalie Williams

Registered Homeopath

(LBSH, RSHom)

Natalie is a registered homeo-path and available for appoint-ments and advice. nataliewilliamshomeopathy.co.uk

07952 735805

The Complementary Suite The Surgery Clarke's Hay South Cerney

Homeopathy has

been used for over two

hundred years and is

popular worldwide. In the

UK 12% of the population

use homeopathy1.

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Local Acupuncturist, Sarah

Attwell-Griffiths, talks about

David, his migraines and acu-

puncture.

David’s migraines

David (46) first came to see me

in July last year. He had been

suffering with tension head-

aches since his teens, which

developed into debilitating

migraines three years ago.

At his initial consultation, Da-

vid described his migraines:

“It’s like my head’s going to

explode. I just have to lie down

somewhere dark for a couple of

days. I’d say I get two or three a

month”. David’s migraines

were affecting his relationships

and work “My partner gets the

brunt of it … I’ve had to take

time off work, so it’s affecting

us financially too.”

What David’s GP said

David was sceptical when he

first came to see me, but his GP

encouraged him to try acupunc-

ture because the National Insti-

tute for Health and Care Excel-

lence (NICE) recommends it for

chronic tension-type headaches

and migraines. David’s mi-

graine medication gave him

painful heartburn, so he was

desperate to find an alternative.

Getting the full picture

At David’s initial consultation,

we spent 45 minutes talking

about his migraines as well as

his general health. We also

discussed how he could make

some lifestyle and dietary

changes that would help. I then

took David’s pulse and looked

at his tongue. This gave me a

full, detailed picture of what

was going on for him. David

had his first treatment during

the second half of the session.

What acupuncture felt like

David’s first acupuncture expe-

rience wasn’t what he expected:

“It’s really strange how the

needles don’t feel like needles.

It was actually really relaxing.”

David’s progress

David returned for his second

treatment a week later, report-

ing that he had one migraine

during the week, which passed

within a few hours. He had

taken fewer painkillers and his

heartburn had improved. David

had also started making some

changes, including cutting

down on alcohol and getting

back on his bicycle.

David had another three acu-

puncture treatments, making it

five sessions in total. He hadn’t

had a full-blown migraine since

the second treatment, and had

his first headache-free week in

almost 20 years after his fourth

treatment. He was able to stop

taking his migraine medication

and his heartburn disappeared.

David also found that other

aspects of his wellbeing im-

proved: “I’m actually sleeping

properly now. I’ve got more

energy. I’m not such a grouch

anymore. I’m a chilled out guy

now, but more focussed at the

same time.”

What now?

After his initial course of treat-

ment, David decided to contin-

ue having monthly acupuncture

treatments, saying “I don’t need

it for the migraines anymore.

Acupuncture just makes me feel

good and that’s a good thing.”

Migraines and needles

Sarah Attwell-Griffiths

Acupuncturist (Lic Ac, BSc (Hons) Acu, MBAcC)

Sarah holds a First Class BSc Hons degree in acupuncture and British Acupuncture Coun-cil membership. Sarah offers daytime, evening and weekend appointments, online bookings and card payment facilities. coriniumacupuncture.co.uk [email protected] 07825 360621

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http://www.coriniumacupuncture.co.uk

mailto:[email protected]

As you read this there are

signs Spring is finally on its

way. The nights are getting

longer and bulbs are starting

to appear. This puts a smile

on our faces but does it put a

spring (excuse the pun) in our

steps?

Of course at all times we want

to feel vibrant and energetic but

our lifestyles and food choices

may hinder these feelings of

wellbeing. Some people choose

to undertake a detox but rather

than consider restrictive practic-

es, here are a few tips to follow

in the coming months.

I see many people

who don’t consume

sufficient hydrating

fluids. This is not just

about water but herb-

al teas or very diluted

juices or cordials too.

I always start my day

with slices of lemon

in warm water – so refreshing!

Cut back on teas and coffees

that may add stress to the body

and replace these with more

natural alternatives.

Try to avoid packet foods as

much as possible. The more

packaged foods we buy, the

more likely it is to be processed

in some way and therefore con-

tain hidden chemicals, sugars,

salts or “bad” fats. Vegetables,

fruit and protein foods (such as

chicken, eggs, fish) are not

processed and therefore your

body has less to deal with in

terms of digestion and the toxic

load – especially if organic.

Add to this nuts and seeds. Yes,

they are in a packet, but only

for the shops’ convenience.

These are a great replacement

for biscuits, cakes or crisps. A

fantastic source of essential

fatty acids – those that the body

cannot make for itself. These

fats are important for our skin,

brain, cardiovascular system

and joints. In fact

every cell membrane

including nerve cells

are composed of these

fats so we must have

them in our diets!

These fats, together

with protein foods,

also help to keep us

fuller for longer so

we’ll be less likely to

reach for unhealthy foods.

Do eat as wide a variety of

vegetables as possible. Differ-

ent colours have different levels

of antioxidants, minerals and

vitamins so don’t stick to the

same ones, be adventurous.

Have at least a third of your

plate filled with a variety to

maximise your nutrient intake.

Eat a couple of pieces of fruit a

day but favour vegetables

which are less sugary and so

help maintain stable blood sug-

ar and energy.

Lighter days call for lighter

foods. Use this time of year to

lighten the load and see the

benefits.

Useful tips towards a

healthier energetic body

Caroline Peyton

Nutritional Therapist

and Naturopath

Caroline is an experi-enced Nutritional therapist and Naturopath registered with the NNA, GNC and CNHC. She sees clients it her home in Kempsford and also in Chelten-ham, South Marston and Swin-don. She is also Principal of the Natural Healthcare College. Please contact her to see how nutritional therapy may benefit you. peytonprinciples.com [email protected]

07730 513303

Eat a variety of

vegetables.

Different col-

ours have dif-

ferent antioxi-

dants, minerals

and vitamins.

What is Craniosacral therapy?

Craniosacral therapy is a

subtle and profound healing

form that assists the body’s

natural capacity for self re-

pair. It suppor ts your body's

innate ability to balance, restore

and heal itself, as well as help-

ing to reduce stress and build

your underlying energy.

A Craniosacral Therapist will

listen to your 'Breath of Life', a

rhythmic impulse that can be

felt throughout the body. Your

body responds to this sensitive

touch by beginning to listen to

itself. A feeling that you have

been heard in the truest sense of

the word is a common experi-

ence in Craniosacral sessions.

How does Craniosacral thera-

py work?

With the deep listening of the

cells rhythmic movement,

which is fundamental to life,

your body will sense the sup-

port available and use this to

begin to release and let go of

whatever it needs to. Craniosa-

cral therapy essentially helps

the body to release restrictions

that inhibit the body’s normal,

self-correcting tendencies.

What should I expect in a

session?

In your first session, a written

case history will be taken. This

is an important part of the

whole healing process – really

listening to your story, your

language and identifying the

reasons for your visit. Then

you will lie, fully clothed, on a

treatment table. Evaluation of

the Craniosacral system is done

through light touch on various

parts of the body. During the

hands-on part of your session,

you may become aware of heat,

tingling, pulsations or energy

releases and you are likely to

feel a deep sense of relaxation.

I can’t comfortably lie down,

can I still have treatment?

To receive Craniosacral therapy

all you need is to be able to

relax into a comfortable posi-

tion. For some lying on a treat-

ment couch is difficult so sitting

in a chair also works. It is fine

for young children to be on the

move – the therapist will keep

in as much contact with them as

possible, whilst engaging them

with toys and books.

How many sessions will I

need?

Sometimes people only need

one or two sessions to come

back into balance. For long-

standing problems, further ses-

sions may be needed. Many

people find that Craniosacral

therapy is also good to have as

a regular body, mind and spirit

'MOT'!

Try a Free 20 minute

Taster Session

Choosing a new therapy

can be a big step so take

advantage of a free 20 minute

Craniosacral taster session at

Cotswold Academy. Simply

email Ri, quoting ‘Ciren

Wellbeing Offer’, and you can

assess for yourself how

Craniosacral therapy could

bring balance and harmony

into your life.

The healing offered by deep

listening

Ri Ferrier

Craniosacral Therapist (BA (Hons), RCST)

Ri trained with Resonance Training and is accredited by the Craniosacral therapy Asso-ciation. She has also trained in the Beauty Way Native Ameri-can Medicine path with Arwyn DreamWalker for the last 12 years. Ri offers sessions from Cotswold Academy in Cirences-ter. riferrier.co.uk [email protected] 07970 555348

The aim of a KMI Structural

Integration 3 Series is to bal-

ance the upper body with the

lower body, and integrate it.

As the case study below illus-

trates, many positive changes

can be derived from a 3 Series.

A woman in her mid 50’s,

whose main complaints were

right-sided shoulder, upper back

and sacroiliac joint pain came

for a 3 Series.

A postural analysis is always

carried out at the start of a ses-

sion and this showed that her

pelvis was tilting forwards and

she had an ‘A’ Frame stance,

where the legs are wider than

the hips, with no stable base of

support.

The first session started with the

lower body, with the aim being

to gain better support of the

pelvis by bringing the feet and

legs closer together creating

stability. This was achieved by

working the muscles all round

the hip, to soften them and then

create both length and balance

with the inner thigh muscles or

adductors, which will be short.

The muscles of the lower leg

were also worked, along with

the plantar fascia underneath the

foot, to create further support

and stability. The first session

then concluded with work to the

back and neck as a way of help-

ing the body to integrate it.

At the beginning of the second

session, the client reported that

her hips felt freer and she was

able to perform forward bends

in yoga better than before. This

could be seen, with the legs and

feet being closer together,

providing greater support.

The postural analysis for the

second upper body session,

showed that the shoulder girdle

needed to be more balanced and

the ribcage needed to be more

balanced and open to aid breath-

ing.

This was achieved with work to

the back of the body using a

slow and deep touch known as

myofascial release. The client

was also asked to perform a

slow roll down at the same time

and it is this combination that

aids release of the tissues.

Work was also carried out on

the sides of the body, including

the ribs and the shoulder girdle

to help create balance here. The

session again concluded with

work on the neck to help the

body integrate.

Following the second session,

there was a noticeable openness

in the upper body, with more

length in the sides of the body

and the client reported that her

breathing had improved.

The aim of the third and final

session of a 3 Series is to inte-

grate and also deal with any

spinal bends and rotations that

may be present.

In the case of my client, she did

not appear to have any bends,

but did have one spinal rotation.

Integration work was done on

the neck, shoulders and lower

back, with the spinal rotation

being treated last. Further inte-

gration work was then done on

the neck and back and the 3

Series was then concluded.

My client was very pleased with

the changes following her ses-

sions.

KMI Structural Integration:

a case study

Ros Ivison

Certified Structural Inte-

gration Practitioner (BSc, MIASI, MISRM, EMBODY)

Ros is a Certified Structural Integration Practitioner, having trained in the KMI method with Tom Myers, through Kinesis, UK in Oxford. cotswoldbodywork.co.uk [email protected]

The Cotswolds is soon to be

reawakened by the advent of

spring. The whole area seems

to come back to life and

becomes, if possible, an even

more beautiful place to live.

The days are becoming

brighter and longer, bringing

with it the onset of British

Summer Time: But what

about sleep?

Everybody follows a circadian

rhythm or biological clock. This

rhythm follows a 24 hour sleep/

wake cycle and defines

everyone’s sleeping pattern.

Generally sleep fits into a

routine. This rhythm is not set

in stone and can be reset: most

commonly, this is seen in

travellers with jet lag. A milder

version of jet lag can be seen at

the changing of the clocks twice

a year. The rhythm is

maintained by both conscious

cues, such as checking the time

and unconscious cues such as

the release of hormones like

melatonin. Our circadian

rhythm of sleep is also greatly

influenced by exposure to light.

Thus the changing of the clocks

can have an effect on sleep/

wake patterns due to different

sunrise and sunset times.

Changes to sleep when the

clocks change:

The clocks spring forward on

Saturday 28th March. The long

dark winter nights will be gone

and we will look forward to

longer, brighter days.

On the nights following the

change some children will not

be ready for sleep at their usual

time as it will be lighter outside

than the previous nights. As a

result they may not experience

the usual darkness and resulting

melatonin surge that encourages

sleepiness. The following

morning they will be sleepy and

probably not ready to get up

until an hour later.

How can we prepare for this?

I recommend you begin

preparations on the 16th March.

I will assume that your child

goes to bed at 7pm and wakes

up at 7am. You should change

their sleep/wake times gradually

by 15 minutes every four days

to alter their circadian rhythm

gently. Nap and meal times

should also be altered in the

same manner as below. By the

time the clocks change their

circadian rhythm will be at the

correct sleep/wake times.

Below is my example:

16th Mar: Wake up at 6.45am.

Bed time at 6.45pm


Bed time at 6.30pm


Bed time at 6.15pm

28th Mar: Wake up at 6am

Bed time at 6pm

On Sunday 29th March wake

your child at 7am and they

should have had the correct

amount of sleep. It will be

helpful to take your child out in

daylight on Sunday, e.g. to the

park, to help suppress melatonin

and wake your little one up.

Continue with the all important

mealtime, naptime and bedtime

routines. Keep the bedroom

darkened to encourage

melatonin production and only

use a night light in preparation

for sleep. A blackout blind may

become very useful as the long

evenings become lighter.

Warm Summer days are almost

here!

Changing baby’s body clock

Claire Read

Baby and Child Sleep

Consultant Claire has over 30 years experi-ence as a Nurse, Midwife and Health Visitor. She offers home visits and consultations at Cirencester Hypnotherapy & Health Centre. sleepandnurture.com 07971 929353

9

Acupuncture

Sarah Attwell-Griffiths

coriniumacupuncture.co.uk

[email protected]

07825 360621

Baby & Child Sleep

Consultant

Claire Read

sleepandnurture.com

07971 929 353

Cirencester Hypnother-

apy & Health Centre

Nicola Griffiths

cirencesterhypnotherapycentre.co.uk

info@cirencesterhypnotherapycentre.

co.uk

01285 652449

Craniosacral therapy

Ri Ferrier

riferrier.co.uk

[email protected]

07970 555348

Homeopathy

Natalie Williams

nataliewilliamshomeopathy.co.uk

07952 735805

Nutritional Therapy,

Naturopathy

Caroline Peyton

peytonprinciples.com

[email protected]

07730 513303

Reflexology

Karen Benbow

karenbenbow.co.uk

[email protected]

07786 971041

Rosen Method

Debbie Fildew

debbiefildew.co.uk

[email protected]

01453 886847

Structural Integration

Ros Ivison

cotswoldbodywork.co.uk

[email protected]

Are you a local CAM practitioner?

If you are a qualified CAM practitioner

serving people in or near Cirencester and

would like to submit an article for

publication, email Sarah at

[email protected].

Our contributors

Ciren Wellbeing Feb 15

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