Showing posts with label sleep quality. Show all posts
Showing posts with label sleep quality. Show all posts

Wednesday, August 25, 2021

[Event] Sleep Management Workshop for Great Eastern on 25 August 2021


              A virtual sleep management workshop was organized for Great Eastern Malaysia employee.

Interested to attend our workshop in order to improve the productivity at work?
Feel free to contact us for more info.


Sunday, June 13, 2021

[Client Review] Intervention for relational trauma related concerns in Malaysia (BL Case)


Client's Review (Mr.BL)

I had difficulties accepting my past traumas in regards to my family and other relationships including myself. It affected my daily performance as my prior perspectives were not effective enough to help me be functional to carry out daily tasks to pursue my personal goals. 

Hypnotherapy helped broaden my perspective in a way condition myself to compassionately accept my past and see it a positive way as having a wider comfort zone going forward. As I started accepting and grow comfortable, I was able to open up to myself and others more which help me understand my behavioural and thought pattern more. This allow me to discuss and try out methods such as meditations, journaling, exercising regularly and eating healthily more consistently. 

With brain training (clinical neurofeedback), I saw my stress tolerance. Focus, thought processing, learning and sleep quality in more significantly. As I grew further into my practice, I am able to be more objective and make more rational decisions and increase my tolerance when there are thoughts overflowing, letting them pass like clouds.

This entire experience make me believe that if I take care of my mind and thoughts, I can be happy and healthy and I can achieve anything I set my mind to it. The more consistent I am incorporating there practice and habits, the more benefits I see in terms of being more open- minded and thoughtful to myself and others, balancing every day events and continue going forward even through difficult moments. 

This helped me to tune into my equanimity especially during these Covid-19 period and MCO, remembering my purpose and continue working towards by being flexible and having a strong belief system. Hence, how you perceive yourself and your environment will determine what you become.




Remark: Our client's information will be kept strictly confidential all the time. All reviews and photos have been acknowledged and provided by past and current clients of New Mind Sdn Bhd

Wednesday, March 8, 2017

3 Reasons Perfectionists Are More Likely to Fail at Sleep

You might not consider yourself a perfectionist, but many of us apply unrealistic standards to sleep. We're brought up being asked seemingly innocuous questions such as, Did you sleep well? Are you a good sleeper? Those are yes or no questions, but they set us up to think about sleep in all-or-nothing terms. If sleep isn't good, it's bad. And so bad sleep starts to feel like a failure
We're also told that we need to sleep "well" in order to function. Big day tomorrow? Get some good sleep. If you don't, you certainly won't perform your best. These messages set us up to worry about sleep, making it into something that we have to accomplish in order to succeed at whatever tasks are in store. Suddenly, you have performance anxiety...about sleep. And the more you worry about sleep, the harder it is to relax. And, as we all know, worrying produces a physical stress response that keeps us awake. Here, three sleep myths that are needlessly keeping us up at night.

Myth #1: "I need (X number) hours of sleep."

We are bombarded with information about how much sleep we need. It seems as though new studies emerge daily, telling us that if we don't get a certain amount of sleep, we'll get fat, crash our cars, make cognitive errors, get the flu, develop diabetes…the list goes on.
These are important messages, especially for those who believe that sleep is a waste of time. But standards can backfire for people who hold to them too rigidly. If a study says people should get seven hours of sleep and you need just six-and-a-half, your effort to get that extra half hour can fragment your sleep and make it less restorative. Stressing out about that half hour can cause performance anxiety and insomnia, leading to less sleep instead of more.
If you fall asleep relatively easily, sleep relatively soundly, and feel reasonably rested during the day, you are probably getting enough sleep. Track your sleep for a couple of weeks to see what your true average is.

Myth #2: "I must sleep soundly all night."

Sleep differs from person to person. This is especially apparent when you share a bed with someone. Maybe your partner falls asleep immediately and it takes you 15-20 minutes. That's not wrong—it's just different.
It's also normal to wake up during the night. Most people wake up as they complete a sleep cycle and enter a lighter sleep phase. You might remember waking or you might not. You might go right back to sleep or you might be awake for a period of time. Sleep is not seamless. But we often get frustrated by normal nighttime arousals. And this frustration and anxiety will prolong the awakening and cause bigger sleep issues.

Myth #3: "If I'm tired, I can't function."

No one likes to feel tired, but feeling sluggish—or even exhausted—is not a catastrophe. With so much focus on productivity and performance, we fall into the perfectionist trap of striving to give 110% all of the time. And we know that sleep can improve performance, so we become distressed when it doesn't cooperate. That distress contributes to sleep-killing performance anxiety.
It's true that sleep deprivation will cause performance impairments. But there is a huge difference between occasional sleep loss and the type of chronic sleep deprivation that causes significant impairment. Conflating the two just causes more anxiety and makes temporary sleep problems into something bigger.
When we tell ourselves that we won't be able to make it through the day if we're tired, we are lying to ourselves. We get tired for all sorts of reasons: stress, blood sugar fluctuations, circadian rhythms, mood, even the weather. Sleep contributes to our energy level during the day, but it is not solely responsible for it.
Instead of telling yourself that a rough night is going to mean disaster, remind yourself of all the times you've managed to do just fine on less-than-perfect sleep. Take care of yourself and focus on the tasks of your day. Engaging in activity will improve your energy and mood. You might not feel fantastic, but you will manage.


Friday, February 10, 2017

Sleep disorder-Insomnia therapy in Malaysia (Neurofeedback method)

Sleep Difficulties Have a Variety of Contributors 
Many complex factors contribute to sleeplessness and insomnia including stress, anxiety, trauma, and habitual over-thinking resulting in abnormal brain wave function.

Why am I Tired All of the Time? 
Until recently, insomnia was studied from a behavioral perspective, but as this problem grows, new research and insights have been discovered. Recent studies suggest that in cases of insomnia, the brain is unable to process information properly due to cortical hyperarousal. This creates abnormal brainwave function.

Restore Sleep Naturally
By retraining the brain and improving brainwave function in those key areas affected by insomnia, the brain is rewarded through neurofeedback for creating healthier patterns. As the brain learns new responses, new patterns and pathways develop improving brainwave function as you begin to sleep better, longer.

Does Neurofeedback Work? 
Clinical studies have shown neurofeedback to be an effective, drugless, natural approach to insomnia, especially for people who have struggled for years. If you are ready to be able to fall asleep and stay asleep, for improved energy, health and wellbeing, then it’s time to relax and reward your brain.

Why Does Neurofeedback Work? 
Neurofeedback takes advantage of the brain’s ability to change itself through a process known as Neuroplasticity. It utilizes the same learning process that occurs whenever we acquire a new skill. The brain learns by forming connections between nerve cells and utilizing important pathways that connect different locations in the brain. The more frequently you utilize these pathways the better the brain becomes at performing the associated task. In psychology, this type of leaning is called “Operant Conditioning”. It is a type of learning in which responses come to be controlled by their consequences. Quite simply, Neurofeedback offers the perfect learning conditions, since it facilitates awareness of when the brain is producing healthier brainwave patterns, provides reinforcement for the positive change and multiple opportunities to provide practice during a training session.

How do I start with neurofeedback?
A comprehensive assessment is where neurofeedback therapy begins. The assessment allows me to determine whether a client’s brainwave patterns are different from normal. Based on your brainwaves analysis results, we then create a restorative plan of care. Each assessment provides me with neurofeedback training protocols. These protocols are designed to retrain the brainwave patterns towards better pattern. The result of rebalancing these brain waves improve health, healing and functionality for lasting results.

Contact us if you would like to do a brainwaves analysis assessment. 
Kindly note that this is not a medical diagnostic but merely provides additional information for your brain to run more efficiently and sleep better. 
The price of this assessment is RM190 (Report will be provided).


Wednesday, November 9, 2016

Insomnia Treatment in Malaysia

Insomnia Meaning:
Insomnia is a lack of sleep due to insufficient sleep quality or quantity. The insomniac’s major complaint is awakening during sleep, followed by difficulty falling asleep. An insomniac may sleep but experience poor sleep quality, also known as nonrestorative sleep. As a result of a lack of quality sleep, impairments are experienced in social and occupational functioning.

The three types of insomnia are sleep insomnia involving difficulty falling asleep, sleep maintenance involving awakening during sleep, and late insomnia involving early morning awakenings. Insomnia can be episodic lasting for a period of one month within 3 months, or persistent lasting longer than 3 months. Recurrent insomnia is two or more episodes within a year. Insomnia disorder is one of the major three groupings of sleep disorders under DSM-5, together with hypersomnia and arousal disorders.

Insomnia Symptoms:
The DSM-5’s major criteria for a diagnosis of insomnia, in brief, are (APA, 2013):

  1. Dissatisfaction with sleep quantity or quality, with one or more of the following symptoms: difficulty initiating sleep, difficulty maintaining sleep, early-morning awakening 
  2. The sleep disturbance causes significant distress or impairment in social, occupational, educational, academic, behavioral, or other important areas of functioning 
  3. The sleep difficulty occurs at least 3 nights per week, is present for at least 3 months, and despite adequate opportunity for sleep 
  4. The insomnia does not co-occur with another sleep disorder 
  5. The insomnia is not explained by coexisting mental disorders or medical condition
Insomnia is a precursor to, and comorbid with, a number of mental and medical disorders. To ensure proper treatment, DSM-5 recognizes that one or more disorders may be present at the same time. A medical condition such as chronic pain or mental disorder such as breathing-related sleep disorder may be the cause of the insomnia. However, DSM-5 does stipulate that the insomnia should be clinically significant on its own to warrant a diagnosis.

Insomnia Treatment:
Medication is the most commonly used treatment for insomnia. A class of sedatives called hypnotics is typically prescribed. Benzodiazepine has a high risk of side effects and long-term dependence, and therefore is recommended for short-term use. Nonbenzodiazepines are more commonly prescribed today but still have a risk of side effects and are habit forming. Doctors will first try non-drug approaches to treat insomnia. These may include mind relaxation exercises and avoiding stimulants before bedtime such as caffeine. Despite the complications, insomnia worsens when patients go off medication for insomnia.

Psychotherapy approaches (Such as CBT-I) include stimulus control to teach the association between the bed and sleeping, sleep restriction to restore sleep regulation, and cognitive restructuring to address anxiety-related thoughts that lead to a lack of sleep (Mitchell, 2012).
While almost half of us report being kept awake by stress or worry, increasing evidence suggests that a large proportion of chronic, long-term insomnia is caused not by environmental factors but by the very worry we feel about getting our prescribed eight hours. In short, this sleep performance anxiety – our worries about getting enough sleep – is stopping us from getting the sleep we need. Thus, sleep performance anxiety issue should be addressed first during the therapy session.
Study also finds that those highly suggestible to clinical hypnosis can have deeper sleep after hypnotic suggestion.

Message from Hiro Koo:
Our psychological hypnosis approach will combine psychotherapy and clinical hypnosis methods to deal with your insomnia problem. First, we will do an initial consultation (Include brainwaves analysis method) to find out the root cause of your insomnia problem. After that, we will recommend the most helpful method to deal with your insomnia. Please drop me an email if you need more info: [email protected]


Thursday, October 6, 2016

[Corporate Health Talk for SAP Malaysia] Mental Energy Booster Program

A full day workshop with SAP Malaysia during the SAP people weeks 2016.
 My topic is about how can sleep deprivation affect your mental energy level and what are the effective ways to manage it.

Yes, the best way to boost up your mental energy level is to learn healthy coping strategies.
Thus, my role of the day is to share some DIY coping techniques for all the staffs here.
We all know that learning to do-it-yourself can save thousands of dollars in nearly any arena of life.

Participants were undergoing the brainwaves assessment during the workshop.

For your information, brainwaves assessment is not a medical diagnosis procedure but a safe, non invasive and painless method designed to give the client’s subconscious mind a voice, and allow the Clinical Hypnotherapist to reveal the various underlying factors that shape the client’s cognitive abilities, emotional responses and automatic behavior.

About SAP:
SAP South-East Asia (SEA) has grown from its humble roots in the late 1980’s to become one of the most successful companies operating in the region today. SAP SEA covers a diverse territory consisting of Singapore, Malaysia, Indonesia, Thailand, Philippines, Vietnam and the rest of the Emerging Markets. Headquartered in Singapore, SAP is now serving 1,222 large enterprise customers and 4,585 small and medium enterprises (SMEs) across the region.

We hope all the staffs found the sessions advantageous in future decision-making on health-related services. Please do not hesitate to contact us for any further information.

Monday, September 12, 2016

第11届马来西亚华社辅导研讨会11th Malaysian Chinese Counseling Conference - Research Paper Presentation by Hiro Koo

I was sharing about my research related to clinical hypnotherapy and sleep quality in this national counseling conference in Malaysia. This is research for my master's thesis. I am grateful to my advisor and supervisor for their guidance. To the event organizer, I would like to take this opportunity to thank you for your invite and the excellent organized Conference.



Sunday, July 3, 2016

Jasmine Magazine茉莉杂志 - J Mental by Hiro Koo (July 2016 Issue) 失眠症

现在就去临近书摊找出7月份的<Jasmine Magazine茉莉杂志>,

Wednesday, March 23, 2016


How can someone measure his/her sleeping quality?
How important water is for our daily living, sleep is equally as important to rejuvenate our body. Imagine yourself not having a quality sleep can have an impact on your performance the next day at work, the reason is sleep deprivation which to large extent affects our prefrontal cortex. The prefrontal cortex is just like the cream on our cakes located front of the brain just behind the forehead, in charge of abstract thinking and thought analysis, it is also responsible for regulating behavior. This includes mediating conflicting thoughts, making choices between right and wrong, and predicting the probable outcomes of actions or events. It acts as a filter to prevent oneself from irrelevant information interfering the task on hand.
With years of experience in this field, I have analyzed quite a number of brain waves using EEG Bio feedback at SOL, in most cases clients with sleep issue often lack in focus and have higher tendency to become restless. E.g. even for young kids with excessive slow brain waves on the prefrontal cortex tend to suffer from attention deficit, hyperactive behavior which is not very surprising because at the end of the day I often check with the parents on their sleeping patterns and there it goes.
Sometimes craving for sweet or high carbohydrate diet such as rice, noodles can be result of insufficient sleep, this is due to sleep deprivation that disrupts your body function which is responsible for regulating your appetite and research have proven.
I would like to share my experience in helping a client, Juliet to manage her sleeping problems and issues caused by sleep deprivation.
Finding it difficult to stay focused and remain calm
“Juliet is a corporate executive, and recently she was bothered by some health concerns which worried her so much that she sought help from us. She was losing focus in her work and experiencing fatigue very frequently. She did not take these signs seriously until one day she passed out in her office. Initially, she thought she was having autonomic nervous system dysfunction as she experienced symptoms such as excessive fatigue, blood pressure fluctuations, rapid heart rate, dizziness and digestive problem.Autonomic nervous system dysfunction generally involves impairment of the sympathetic or parasympathetic components of our autonomic nervous system. The sympathetic nervous system functions like a gas pedal in a car. It triggers the fight-or-flight response, giving the body a burst of energy to respond to perceived dangers. The parasympathetic nervous system acts like a brake. It arouses the “rest and digest” response that can calm the body down after the danger has passed. Just imagine that, if your brake and gas pedal is not working accordingly? You might experience symptoms similar to Juliet’s or even worst.
Juliet had undergone a health assessment in our centre and the result showed that the main issue in Juliet is not the autonomic nervous system dysfunction but related to her sleeping quality and quantity. To find out more about her concern, a brainwave assessment was conducted on her. According to the result, it showed that there are excessive slow brainwaves on her prefrontal cortex which would lead to impairment on her executive functioning. This is the major reason why she was having focus problem, poor mental stamina, short attention span and related issue. Scientific studies have shown that sleep deprivation would bring negative impacts on brain regions like memory and emotions causing development of anxiety related issue. Therefore, Juliet was having anxiety symptoms like indigestion, rapid heart rate and dizziness issue as well.
Solutions to end her daily-struggles
Issues related to Juliet’s sleep deprivation have affected her work performance and daily activities. To help her effectively improve her sleeping quality, Brain Trainer, the non-drug, evidence - based EEG Biofeedback therapy and Neuro-hypnotherapy are suggested to her. Sleeping pills are not recommended as sleeping pills may only improve the duration and quantity of sleep but not the quality of sleep in long run. Juliet was feeling better and her sleeping quality has improved remarkably after completing the program. Besides, a good sleep at night has brought down her anxiety level.
Apart from the cutting-edge therapies, some sleep hygiene tips were given to help her sleep better. For example, stop using her phone at least 30 minutes before bed and reduce her coffee intake or any beverage containing caffeine after 2pm. Moreover, Juliet needs to monitor herself that she needs at least 8 hours of sleep every day instead of 6 hours which previously she thought it is enough for her. Sometimes she is having insomnia, then she would need to practice self-hypnosis techniques tailored for her and shortly, she will be able to fall asleep easily. Juliet’s ability to focus has improved and interestingly, she lost about 5kgs in just 3-month time without any strict diet plan! The reason of her weight loss is simply because she has better sleep quality now.
What is neuro-hypnotherapy and EEG biofeedback therapy?
Researchers at Harvard University found that hypnotherapy actually promotes faster healing. Many insomniacs have tried this intervention with great success. Under hypnosis, you might work out any personal issues that are robbing you of sleep. A clinical hypnotherapist can also "program" you to sleep. Our neuro-hypnotherapy technique is first of its kind in Malaysia which is able to help you to improve your sleep quality. Personalized self-hypnosis method to fall asleep will be developed based on your brainwave response.
EEG biofeedback or brain trainer is based on the international standardized 10-20 electrode location system. It is essentially a way of teaching you how to self-regulate your own electrical activity in the brain and strengthen your sleep spindle activity indirectly. A powerful tool for helping people fall asleep and stay asleep. People who produce more frequent or greater amounts of sleep spindles than the average person require a higher decibel noise level to be roused out of a sound sleep. As we age, we produce fewer spindles and are more sensitive to noises around us. This can be one of the explanations why older people don't seem to sleep as well.
So are you getting at least 7 hours of sleep? Do you wake up feeling refreshed? If not, contact your healthcare provider as soon as possible.

Hiro Koo

Thursday, March 3, 2016

Is There A Connection Between Sleep And Depression?

Is your sleep routine off? Are you sleeping less than normal? Are you depressed? Are you wondering if there is a connection between your irregular sleep pattern and your depressed mood? Well, keep reading this article because the answer is yes. There indeed is a relationship between sleep and depression. According to the National Sleep Foundation (2016), “The relationship between sleep and depressive illness is complex – depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders. For some people, symptoms of depression occur before the onset of sleep problems. For others, sleep problems appear first. Sleep problems and depression may also share risk factors and biological features and the two conditions may respond to some of the same treatment strategies. Sleep problems are also associated with more severe depressive illness.” For the purposes of this article, we will focus on how irregular sleeping patterns result in the development of a depressive mood.
There Is a Relationship Between Insomnia And Depression
According to, “Chronic insomnia may increase the risk of developing a mood disorder, such as depression.” Think about it. If you are tired and have not gotten a good night sleep, you are going to have a lack of energy in your daily routine. This, in return, is going to impact your mood. You are going to feel depressed. This is supported by evidence. According to, “In one major study of 10,000 adults, people with insomnia were five times more likely to develop depression.” In addition, indicates that “Difficulty sleeping is sometimes the first symptom of depression. Studies have found that 15 to 20 percent of people diagnosed with insomnia will develop major depression.”
What Can Be Done?
You may be wondering if you are depressed, how can you improve your sleep? Well the answer is quite simple. Set a regular sleep routine. Have a set time for going to sleep and a set time for waking up in the morning. On an even further note, do not even think about hitting the snooze button. Just don’t hit it. You will feel better when you don’t touch it. Trust me on this one.
Despite the relationship between sleep and and a depressed mood, you can still feel better about yourself and lead a healthy lifestyle. Just start by adjusting your sleep routine. You will see the difference in how you feel in no time.


Monday, January 25, 2016

What is insomnia?

What is insomnia? 
Often take more than 30 minutes to fall asleep for 3 or more nights a week?
Yes, individual who suffer for insomnia often have trouble staying asleep or falling asleep or both. Here’s what you might experience:
  • Hard to fall asleep
  • Wake up in the middle of the night
  • Wake up in the early morning
  • Feel drowsy and sleepy after a night's sleep
  • Trouble staying awake during daytime
  • Anger, depression or anxiety related issues
  • Difficulty paying attention or focusing, such as when reading or listening to others
  • Unable to think critically
  • Trouble making decisions
  • Migraine or headache
  • Making careless mistakes
  • Forgetful
  • Indigestion related issues
  • Worrying about sleep
What cause insomnia?
According to the research study done by Bonnet and Arand (2010), Individual suffer for insomnia related issues have increased high-frequency EEG brainwaves activation which known as hyper arousal. Hyper arousal is reflected in brainwaves and it can elevated sympathetic nervous system and heart rate during sleep time (Bonnet & Arand, 2010).  
In the field of EEG biofeedback (Brain Trainer), we can understand the hyper arousal state better by peek into the brainwave. "high beta" brainwave is associated with stress, tension, nervous or anxiety state. Work, school, health or family related stress can keep your brainwaves overactive at night and then lead to insomnia. Breathing difficulty, urination problem and chronic pain can cause insomnia as well.
Due to day time sleepiness, some people use stimulants such as caffeine, nicotine and alcohol to stay awake. It is not a long term solution because stimulants cannot overcome the effects of severe sleep deprivation.For example, alcohol helps induce to light sleep stages but it prevents deeper stages of sleep which can adversely affect the brain and cognitive function. If you always stay in the light sleep stages, it is more likely you will wake up in the middle of the night and wake up feeling tired.

Drug-free Insomnia Solution

Neuroscientists have identified specific brainwave patterns that relate to specific disorders. Individual who suffer for insomnia is more likely to experience hyper arousal state in the brain. Brain trainer can help correct this problem. Brain trainer (EEG biofeedback) which is a safe, non-invasive, drug free and no side effect technology has been shown to effectively address anxiety symptoms. Brain trainer training teaches you to balance your brain's arousal state. It helps teach you how to calm down your brain during stressful event and night.

Neuro-Hypnotherapy is based on EEG brainwave frequency monitoring. It is non-invasive, painless, and safe with no side effects. All of our mind activity can be measured scientifically by utilizing an EEG biofeedback tool. With the Neuro-Hypnotherapy technology, you can scientifically see yourself going into states of “Alpha", "Theta", and "Delta”, and these three levels can be considered states or depths of sleep. After your therapy session, you will learn how to self-regulate your own brainwave pattern and improving your sleep quality by practicing your personalized self-hypnosis technique.

Brain trainer and Neuro-hypnotherapy together help the individual who suffer for insomnia to calm hyper arousal brainwave activity, fine-tuning the central nervous system and reprogram your subconscious mind to achieve deep sleep and relaxation.

Hiro Koo
Licensed Clinical Hypnotherapist (AHPM & APA-Society of Psychological Hypnosis). BSocSc(Hons) in Psychology, Diploma in Clinical Hypnosis, Certified EEG biofeedback practitioner.
Bonnet, M. H., & Arand, D. L. (2010). Hyperarousal and insomnia: State of the science. Sleep Medicine Reviews. doi:10.1016/j.smrv.2009.05.002