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Posts Tagged ‘Sleep’

Sleep is a Necessity, Not a Luxury

Millions of people suffer from chronic and pervasive sleep disorders. But what you are about to read is not about traditional sleep disorders like insomnia, sleep apnea, night terrors, restless leg syndrome, or narcolepsy. For information on those conditions, I ask you to check with a professional source in that area. What I am providing for you here is the most preventable type of sleep disorder and problem; self-imposed sleep deprivation.

What happened to us? When did things begin to change regarding one of our most basic and necessary functions for health and wellness? When did sleep become frowned upon and why? Was it the Industrial revolution? Was it the Technology age? Who did the brainwashing?

When did sleep become a bad habit, a sign of laziness and, pardon me, a luxury?

Well, finally the research is out. But sadly, it seems that no matter how much information is put out there with statistics and fancy research results, many people are NOT heeding the call to sleep. The worst of it is that we are not listening to our own intuition and biological clocks. Well this is your “wake-up” call asking you to sleep more and sleep better.

How Sleep Deprivation Harms You

Did you ever hear or say the phrase “I’ll sleep when die”? Well, guess what? Lack of sleep will catch up to you and cause you overall and long-term harm which could actually lead to premature death, or at least have you looking like a zombie!

Here below are the most common effects of the lack of proper sleep:

Fatigue and exhaustion.
Irritability and foul mood.
Your physical appearance is affected adversely, meaning people who don’t sleep enough look unhealthy, sunken in, older than their physical age-have you heard of beauty sleep?
Increased risk of diabetes.
Increased risk of cardio-vascular disease.
Pre-mature aging.
Weight gain.
And possible increased cancer risk.

Purpose of Sleep and Its Benefits-From Sleeping Beauty to Beauty Sleep

Sleep is most assuredly a biological, mental, emotional and spiritual necessity. Just like we need air to breathe and food for sustenance to survive, sleep is a required activity, and not an optional habit. Here are some of the documented benefits of sleep:

Biological: While you sleep, there is restoration and recovery of your cells, muscles and organs, including your biggest organ-your skin. Human Growth Hormone and Melatonin are released while you sleep and that is essential to healthy skin, hair, nail growth and anti-aging benefits. There is also the release of antioxidants and increased immune system strength. With enough sleep there is increased energy, and we can all use more of that during our waking life.
Mental: With more sleep, you can expect a sharper mind, better concentration, and increased memory. A more intelligent world is a better world.
Emotional: Forget being crabby. With restorative sleep you will have better and balanced mood, less irritability, higher optimism.
Spiritual: Two of my favorite reasons to sleep are to “work things out” and increase in natural intuition. We are only beginning to understand and explore both the physical and the metaphysical benefits of sleep. From personal experience and the research I have conducted, I can tell you that when you sleep at your body’s optimal level, your intuition and psychic ability are increased. You may also tend to remember your dreams more clearly and with more detail and that provides invaluable insight into your life issues, challenges and desires.
Physical: Sleeping works above and below. The result is literally increased beauty by increasing your overall health and giving you a refreshed appearance everyone will notice.

Your Sleep Process

How many hours do you sleep? Do you feel it is more productive to sleep less and work more? Are you feeling vital and energetic?

I say “your sleep process” because each person’s sleep cycle is. There is no cookie-cutter sleep recipe. The amount of sleep you need varies from anyone else’s in your life. Even if you sleep the same amount of sleep as someone you know, the way you drift off, your style of sleeping, the sleep position in your bed, your dream life, kind mattress or pillow you need, etc. is all your own. But more often than not, the amount you need to feel refreshed, alert and healthy will be somewhere between 7 and 9 hours. There are also factors like your age, phase of life and general health condition that affect how much sleep you need. However some people need less and some, like me, need as much as 11 or 12 hours sometimes to feel rested.

Most people do not get nearly as much sleep as they need out of guilt or the conditioned belief that sleep is a bad habit. But in the process of sleep certain biological, mental and spiritual necessary processes occur. It may take time to find the amount of sleep that works for your highest health benefit. So make that time for yourself-you are worth it.

What the Heck is Sleep Hygiene-Creating a Sleep Conducive Environment and Banishing Sleep guilt

I don’t know who came up with the term “Sleep Hygiene” but it sounds like, cleaning your sheets, or a showering before bed kind of thing. That is obviously not what it means. I believe the term does not accurately represent what it is trying to portray which is what I call, creating a Sleep Conducive Space (SCS).

Some sleep experts claim to restrict your bedroom, (assuming you sleep in a traditional bedroom) to sleep and sex only. But this is simply not realistic. But what is doable is to create the most conducive environment for yourself as possible. This process begins outside and into your bed. General useful considerations are:

Watch your caffeine intake, alcohol intake or medications.
Do something that lowers the temperature of your room to the cooler side.
Gentle stretching and certain gentle yoga poses.
Darken your environment (whether or not you are a day or night person).
Quiet a restless mind by having note pad and pen and list quickly all that’s on your mind to deal with another time then RELEASE it.
Try to use soft and pleasant scents like lavender sleep sprays.
Try soft nature sounds, or you respond to silence and there is a lot of noise around you use a white sound machine to block out unpleasant noise.
Ask a doctor or other professional about supplements like Melatonin, or Valerian root etc.

In the end, the way you choose to create a sleep conducive space, will again, be unique and customized to you. If you do the research, reacquaint yourself with your natural biological clock, and trust your intuition, you will no longer succumb to the myth the less sleep is better. You can count on being on your way to better overall health. For a healthier, youthful and more beautiful you, go ahead, slumber Away.

 

Sleeping is one of the very principal ingredients of a healthy lifestyle. Daily dosage of physical exercise routine refuels us to continue or begin new activities required to sustain a person’s normal life. Naturally we do it at nighttime, while some of us do it in the morning because of labor related situation. The total number of sleeping hours of a individual varies, but some tests say that 8-hour a day sleep is a perfect period. The outcome of tomorrow’s mood depends upon the quality of sleep you had last night.

There are different sleeping postures you can consider if there is something ailing in you. Trying to change sleeping behavior is one of the toughest things to do in your life. If you are trying to look instant effects you will not be able to do it by yourself. When we choose a sleeping position there are four basic different positions: On your back, laying on your abdomen, and side sleeping on the right or left side. Each of these positions has different effect on one’s body if used constantly.

Believe it or not side sleeping is the most common sleeping position. This nature of sleeping is adapted by thousands worldwide, and it can be highly effective in getting a good nights sleep. That’s why doctors from around the country are now suggesting the side sleeping pillow aka the SleepPosture pillow. SleepPosture is a pillow that allows a someone to side sleep without damaging his or her position or deforming his or her body. Read the rest of this entry »

Sleep deprivation is a condition marked by getting too little sleep. The deprivation could be chronic or acute, often leading to fatigue, sleepiness during the day, clumsiness and weight gain or loss.

What Causes Sleep Deprivation?

People who fail to get six or more hours of sleep every night regularly may suffer from sleep deprivation or other sleep conditions. The causes of sleep deprivation can be physical and/or psychological. These causes can be grouped into four broad categories.

Lifestyle: Poor diet & incomplete nutrition, excessive use of alcohol, caffeine and smoking may all lead to lack of sleep and health. Exercising too close to sleeping time also delays sleep
Medical Conditions: Certain medical conditions are also a cause for sleep deprivation such as stress and depression. Chronic pain, Read the rest of this entry »

Importance of sleep is much emphasized. So many health issues are the result of inadequate sleep. Likewise, so much more is spoken about sleep in day to day life. But, before going deep into importance of sleep and how many hours sleep is required by a body, first lets’ know what sleep is. Sleep is a state of a body in which it takes rest and makes body prepare for next day’s bodily activities and rejuvenates it. Sleep is vital for energy and strength. Also, sleep is termed as unconscious state when it is completely unaware of what is happening in the world.

After all day’s long excessive mental and physical stress body requires rest. This rest is done in the form of taking sound sleep. Without sleeping rest is 80% incomplete. During sleep, mind and body are fully rejuvenated, fill with energy and become brisk. Thus, it is Read the rest of this entry »

Sleep Apnea is one of those conditions that affect a lot of people but many people do not even know that they have the condition.  A sufferer will likely sleep through the whole night but will often wake tired as if they did not have a good night’s sleep.  Some 180,000 people in the United Kingdom are affected by Sleep Apnea to some level or another and often it is a member of their family, spouse or partner who will be the one who identifies a problem.  The best way to see if you are actually suffering from sleep apnoea is to visit a doctor who will likely conduct a sleep test or polysomnogram which is a diagnostic tool for researchers of sleep medicine.

So what is sleep apnea?

Sleep Apnea is a sleeping disorder where the sufferer will either stop breathing (breathing pauses) many times a night (possibly up to 30 times in a single hour) which could last for a few seconds up to a minute which is the main symptom.  Alternatively, low breathing could be the cause of sleep apnea which is often referred to as hypopnoea.

There are three kinds of Sleep Apnea which are outlined below:

Central Sleep Apnea – Is when you stop breathing during sleep because the brain stops signaling the muscles that control breathing.  There are a number of diseases and conditions that can bring on Central Sleep Apnoes such as Bulbar poliomyelitis and severe obesity.

Obstructive Sleep Apnea – This is actually the most common form of Sleep Apnea and is caused by an obstruction in the upper airway.  It is common for someone who suffers from Obstructive Sleep Apnea to also be a snorer and it is this that can sometimes alert a partner or someone who may observes them sleep to the problem.

Mixed Sleep Apnea – As the name suggests, mixed sleep apnea is a combination of both Central Sleep Apnea and Obstructive Sleep Apnea.

If these conditions are left undiagnosed and sufferers do not seek treatment for them then they can go on to lead to other more serious medical conditions such as problems with the cardiovascular system.  If you suspect that yourself or someone you know may be suffering from Sleep Apnea then it is important to see your doctor who may then arrange a sleep test or polysomnogram to see if it is in fact the problem.

There is more information about Sleep Disorders and Insomnia available on the Sleep and Insomnia Guide

Doyou want to be mentally sharp, emotionally balanced and full of energy? The way you feel during your waking hours is based on how good you sleep in the evening. The cure to daytime exhaustion and sleep issues are found in your daily routine. These sleep tips can help you improve your nightly rest and eliminate insomnia.

The secret to getting good sleep every night is trying out an assortment of healthy sleep promoting techniques or using natural sleep aids like melatonin sleep aid. It is important to identify the sleep strategy that works best on you. The first step in improving the quality of your rest is to find out the number of hours you need to sleep. A normal adult needs at least 8 hours of sleep each day. Ask your physician about the best sleep to use.

Try to maintain a consistent sleep schedule. If you keep a consistent sleep schedule you will feel more energized and refreshed than if you sleep the same number of hours in different times. Get up the same exact time every single day. If you’re getting enough sleep you are going to wake up without any alarms. Try to wake up at the exact same time even on weekends. If you need to make up for a few hours go for a daytime nap. This kind of technique allows you to repay your sleep debt.

Try to keep the noise out when you are sleeping. Research about sleeping habits prove that noise can interrupt sleep. If you can’t eliminate the noise try to use earplugs. Make your room dark and cool. The temperature of your room may also affect your sleep. Always make your bed comfortable because if you don’t you can get an aching back or a stiff neck.

Try to eliminate stress because it may change your sleeping patterns. You need to learn how tomanage your thoughts. Relaxation can be quite helpful with people struggling with sleep, since it can eliminate stress as well as other factors that could ruin our sleep. Try deep breathing, progressive muscle relaxations it may also help you to fight stress and promoting a good sleep.

Your diet could also affect your sleep. It’s important to watch what you eat in the hours that lead to your bedtime. Avoid big meals in the evening as well as avoid alcoholic drinks at night. Avoid cigarette smoking before you sleep, nicotine is a stimulant which disrupts our sleep. If you really have worse sleep problems try to visit a sleep doctor.

There are two states of normal human sleep: nonrapid  eye movement sleep, or NREM sleep, and rapid eye movement sleep, or REM sleep. NREM and REM sleep usually alternate in cyclically with each other. under normal circumstances, you enter sleep through NREM sleep and this Read the rest of this entry »

Parents who practice or who want to practice attachment parenting often struggle with the concepts of how to sleep train their baby and how to help their baby sleep through the night. One of the primary principles of attachment parenting promotes the belief that sleep training techniques, primarily, crying it out, can have adverse psychological and physiological effects on the child. With attachment parenting, co-sleeping is strongly encouraged to ensure that baby’s needs are being meet at night including helping to soothe them at night when they wake.

The common misconception is that sleep training only includes letting your baby cry it out as a way to learn to self soothe and put themselves to sleep. This is not true. There are other methods for getting your baby or toddler to sleep through the night and learning how to fall asleep on their own.

The elements of attachment parenting are designed to help baby and parent form strong and healthy attachments in part by tuning in to what babies need and responding appropriately.  Helping your baby to learn how to sleep and have healthy sleep habits are part of tuning into what a baby needs. Helping your baby sleep through the night or helping your baby nap longer is being responsive to your baby’s need for sleep.  It is also important to keep in mind that not all babies are the same. The different temperaments of babies will play a role in how effective a sleep training method will work. For babies that have a more persistent or strong-willed temperament, a no-cry sleep solution can often be more effective.

Parents who practice attachment parenting are very passionate about this style of parenting. However, most people will agree that any type of parenting that promotes healthy and positive relationships is good for babies and families. Each family needs to Read the rest of this entry »

At one time or another almost every person in the world is going to suffer from sleep deprivation. There are a number of reasons for this. Hectic schedules, job and financial worries and a host of other things that occur on a daily basis make it hard for us to get a good night’s sleep. While the occasional poor night’s sleep is to be expected, if you are having difficulty sleeping on a nightly basis then chances are this lack of sleep is making it difficult for you to function.

Lack of sleep can result in moodiness and irritability, problems with weight, high blood pressure, forgetfulness and can result in poor concentration and work habits. Sleep is essential to maintaining good physical, emotional and mental health. If you are having difficulty sleeping here are some tips that will help you get to sleep faster and sleep better throughout the night allowing you to get the rest you need to get through the day and feel in top form.

Make Your Room A Restful Place To Be

Many people don’t realize just how big a role their bedroom furniture, décor and atmosphere can play in their getting a good night’s sleep. Bedrooms that are kept at comfortable temperatures, have restful instead of busy colors and lack such things as televisions, radios and other noise makers actually make for easier relaxation and are more conducive to sleep. Keep the distractions in your bedroom to a minimum and it will be far easier for you to fall asleep and stay asleep.

Get Some Afternoon Sunshine And Exercise

Studies show that people who get at least moderate exercise out of doors in the sunshine during the afternoon hours sleep better at night. If your job prohibits you from getting out in the afternoon at least take some sunshine during your lunch hour and try to get a few minutes of exercise in the early evening.

Don’t Eat Heavy Meals Before Going to Bed And Don’t Go To Bed Hungry

With so many people having busy schedules it can become a habit to eat dinner at a late hour. However, eating heavy before going to bed can make sleep difficult and less restful. Try and eat your last main meal of the day at least 4 to 6 hours before retiring for the night. If you get hungry before going to bed eat something light that takes the edge off, rather than a heavy meal.

Keep Regular Sleep Hours

Studies suggest that people who go to bed at the same time every night and wake up at the same time every morning actually get more sleep and sleep better while they are asleep. Maintaining regular sleep hours will help you fall asleep faster, sleep deeper and wake more refreshed.

Take The Time To Relax Before Going To Bed

Too often people will find themselves doing a whole host of last minutes things prior to going to bed. This makes it difficult to relax once you are in bed and makes it more difficult for your mind to shut off and rest while you are sleeping. Taking an hour or so to relax before going to bed will help you fall asleep faster and sleep better.

If All Else Fails… Try An All Natural Sleeping Aid…

There are some truly amazing herbs which can assist in relaxing the body before bedtime, allowing you sleep easily and Read the rest of this entry »

When it comes to being unable to sleep, prevention is often the best defense for insomnia. Almost any action you take can affect your ability how to get to sleep. By taking these 14 steps in the hours and minutes before bedtime, you can greatly improve your chances for obtaining a good night’s sleep:

1) Be mindful of what foods and drinks you put into your body. To help avoid trouble falling asleep, caffeinated and sugared drinks (or candy) should be completely avoided during the evening hours. Both will leave you feeling jittery and/or wired. As for food, keep your digestive system functioning properly by avoiding eating a big dinner. Also, be sure to eat dinner at least two hours before bedtime.

2) Also avoid the use of alcohol and/or nicotine before bedtime. Though alcohol can sedate the body making it easier to initially fall asleep, your actually quality of sleep is sure to suffer, perhaps waking up prematurely and being unable to sleep again. In addition, the use of nicotine before bedtime is known to make a person sleep more lightly.

3) Stress is a surefire way to promote sleeplessness. Therefore, be sure to take care of any errands or business (such as doing bills) preferably before dinner and at least three hours before bed.

4) To help put you in the right mood for sleep, use heat to your advantage. A long hot shower, or the use of a hot tub or sauna can do wonders to relax a body. Having your partner give you a massage can also help induce a sleep state of mind.

5) To help promote night-time relaxation, create a nice ambient atmosphere. Simple sleep help — such as aromatherapy, lighting fragrant candles or incense, can do wonders. Soothing gentle music can also accentuate a relaxed state of mind.

6) Another way how to get to sleep more quickly is to avoid watching late night TV. By doing so, there’s a good chance you’ll get hooked by a really good show, resulting in possibly being unable to sleep afterwards. Instead opt for something more likely to provide sleep help, such as reading a book or meditating.

7) Is it time to upgrade your sleeping environment? Surprisingly many people suffering from insomnia fail to recognize the quality (or lack thereof) of their pillows, blankets or mattress. Sometimes, just upgrading these simple accessories can by themselves cure insomnia problems. Try improving to a more or less firm mattress, mattress-topper, a goose-down pillow or ultra-soft comforter.

Don’t forget to keep your room comfortable. Is your room too hot or too cold? For sleep help, adjust the room temperature as needed or consider buying a space heater or small fan.

9) Many people finding themselves unable to sleep seek a quick fix — drugs. The use of ‘sleeping pill’ drugs is strongly discouraged unless told otherwise by your doctor. Instead you may wish to opt for an alternative herbal or vitamin remedy. The valerian herb is a mild sedative with very few side effects — it can be taken at fairly high dosages 30 minutes before sleep, or drank as a tea. Drinking other herbal teas, such as chamomile before bedtime can also gently calm the soul, making how to get to sleep easier.

10) As for supplements, there are two excellent natural choices for sleep help — melatonin and 5-htp. Next time you have trouble falling asleep, consider using Melatonin as a viable alternative to standard sleeping medication, gently inducing sleep without the ‘morning grogginess’ associated with drugs. 5-htp increases the brain chemical serotonin, known for improving mood and relaxation. Each can be taken 15-45 minutes before sleep time.

11) Always listen to what your body signals are telling you. At the first sign of droopiness, use this as an indication that it’s time to go to sleep now. A human body follows natural rhythms and by not going to sleep ‘when it’s time’ could make you catch a ‘second wind’ and result in making you miss your ‘window of opportunity’ how to get to sleep more gently. In addition, try going to sleep at the same time each and every night. Your body will thank you over time.

12) Right before retiring don’t forget to use the bathroom to relieve yourself. One of the worst feelings is getting up in the middle of the night, only to be unable to fall back asleep. This is especially helpful for those with an overactive bladder or other health issues.

13) If you have to take a daytime nap, keep it short. Taking too long of a nap can actually contribute to having trouble falling asleep in the nighttime. In addition, take your nap no later than mid-afternoon.

14) Don’t underestimate the benefits of daytime exercise. There is perhaps no better way to reduce stress (and reduce trouble falling asleep later) than exercising at least 20-30 minutes every day. Try to exercise earlier rather than later to Read the rest of this entry »