Browsing: Sleep Snoring

Get a Cool Breeze With Cooling Pillows

Are you tired of sleeping on a hot pillow all the night? Are you looking for an alternative to a hot pillow? The option that would strike your mind immediately is flipping the pillow to the other side. Do you think you will be able to flip the pillow through the night? Guess it's a No! You may do it once or twice on a hot summer night later you end up using a hot pillow only. To solve this problem of flipping, here we are giving a list of cooling pillows which would pitch a perfect solution to all your hot pillow problems. Let's check out a few cooling pillow designs that would allow you to have cool dreams even in hot seasons.

• Breathable pillows – These pillows does not allow building up of hot air inside the pillow. They allow free flow of air through pillow fills which does not make pillow hot during hot and sunny days.

• Water or gel pillows – This kind of pillows uses the physics concept of conduct which transfers heat from your skin to the water in the pillow and makes your skin cooler. This kind of pillows resists production of heat from within the pillow and transforms your skin's heat and makes your pillow cooler every now and then. This transformation extends your sleep time and makes it cooler than before.

• Phase-change material pillows- This kind of pillows are generally made up of such material that does not get affected by external heat and remains cooler even during harsh weather conditions. Most of these are made up of PCS material which does not absorb heat and remains unaffected at any point in time.

The above mentioned are the basic cooling pillow models which are generally converted to different forms depending on the company and its customer's requirements. Companies manufacture these, generally by using above mentioned techniques but rather customize them to add some attraction and comfort to the basic models. Beside, using a pillow during sleep timings few of us use them during various other occasions such as traveling, working etc. To make these to be useful on such occasions, the companies are coming with those that can be bent and adjusted as per the customer's needs.

Thus, the wide spread models introduced recently to the market are adding many features to basic models that increasing their sales volumes. Few companies are ahead of these basic ideologies and are at a mark of manufacturing the ones that fit all your requirements.

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Know Your Type: What Mattress Works for You?

Sleep. It is so important to our basic daily activities that numerous studies have been done demonstrating how important it is to our health and well-being. From how many hours we need each night to how much light, sound, etc. will benefit one as they sleep, the type of fabrics used for bedding to the types of foods to eat to encourage good sleep, the world of sleep has many things to consider. But, perhaps one of the most important aspects to consider is the type of mattress you are sleeping on each night.

If you have always figured that whatever mattress is on the bed frame is the mattress you need, then sometimes it is time to spend an hour or two as a mattress store. In doing so, you will find a myriad of mattress types ranging from super soft and cloud-like to firm and brick-like, and basically anything in between. Then, when you add in features like down pads on top, the ability to raise or lower the bed, and other aspects, it is easy to spend an entire day at a mattress store just to find the one that works for your space, body type, and of course, budget.

As you begin looking for a new mattress, be sure you understand a bit about each type available. Here are some simple descriptions of the most common mattresses on today's mattress stores.

· Latex – these are crafted specifically from latex foam and are best known for their cooling properties and responsiveness to body position.

· Memory foam – As one would think, these mattresses are great for body contouring, pressure relief and providing great support.

· Coils – This one of the most common types of tragedies. It is designed using 1 or more layers of springs designed to distribute weight and pressure evenly, great bounce and helps in keeping you coal as air flow within the mattress is better.

· Pillow top – These have a pillow (down, or another soft material) sewn onto the top of the mattress. This type of mattress often does not require a box spring.

· Adjustable – Perhaps consider the top of the line mattress, these mattresses offer you the ability to adjust the position of the mattress with just the touch of a button. You can elevate your feet, sit up and still have back support, or sometimes, enjoy a massage, or even have a heated element perfect for those times when joints are sore or temps are cooler.

· Hybrids – These are made from a combination of latex, memory foam, coils and other materials and designed to maximize a number of aspects such as bounce, cooling, responsiveness and others, while downplaying any negative hits of a particular material.

Choosing the perfect mattress for your needs can be a long task and sometimes even visits to several mattress stores. But do not give up and settle for “any old mattress.” Take the time to select one that work for all your criteria. Talk to friends, seek out salespersons who will be truthful or share personal experiences, ad make it a point to lay down on as many different types and to lay down on as many mattresses as you can to determine what works for you. After all, you will be sleeping on this for a number of years and you want to be comfortable.

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These 5 Superfoods Will Take Care Of Your Insomnia Condition

Have you ever wondered what the world would be like without sleep ?! Am sure your guess is as good as mine.

You are sure to have large bags under your eyes, a grumpy mood and both physical and mental lethargy would be the order of the day.

Sleep is one of nature's gifts to mankind, it provides an avenue for the body to get a much needed rest and rejuvenate itself.

It helps to alleviate the body and mind from stress and in the process regulate the body's blood pressure, maintain its pH and blood sugar levels.

If you do not get enough sleep you are more than likely to have increased fatigue, high blood pressure, raised blood sugar levels and high body acidity.

You are also going to find it difficult to execute simple activities and to concentrate completely when carrying out your daily tasks.

When you have difficulty sleeping at night this condition is known as insomnia and it is believed that in the United States, one out of every ten adults is suffering from this condition, this was stated by the Stanford Center for Sleep Sciences and Medicine as it's conclusion from a series of studies carried out.

So What Causes Insomnia?
Some major causes of insomnia include;
• Physical and mental stress.
• Dietary habits, if you consume a lot of processed and refined foods, caffeine, polyunsaturated fat and gluten. You are likely to find it difficult sleeping at night.
• Lifestyle choices, smoking cigarettes, drinking alcohol excessively and eating a heavy meal late into the night can affect your sleep.

How To Fight Insomnia
You can combat insomnia by eating a balanced diet and not eating processed and refined foods often.

Stop excessive drinking and smoking, also quit taken caffeine.

There are 5 superfoods that you can start eating today to cur your insomnia concerns and also improve your quality of sleep.

Here are the 5 superfoods:

1. Almonds
Once your stress can be curtailed your body will be relaxed and once you will be able to get some sleep. Almonds are rich in magnesium which will relieve you from stress and promote good sleep.

2. Oatmeal
Oatmeal is known to treat insomnia and this is because it is rich in two major minerals that are known to promote sleep by relaxing the body's muscles and these minerals include potassium and magnesium.

3. Banana
Bananas are not just a tasty fruit but they are rich in the two magically stress relieving minerals, magnesium and potassium. Banana also has tryptophan which is a neurotransmitter that helps to control and regulate your ability to sleep similar to melatonin and serotonin which are neurotransmitters released by the brain.

4. Valerian Root
This plant has very potent sedative and anxiolytic properties. It was very popular in ancient Greece and Rome and tea made from the plant was used to help people fall sleep. It is especially useful for women who have difficulty sleeping after experiencing menopause.

5. Cherries
There have been several studies that have shown that cherries are effective in promoting sleep. In December 2012 the European Journal of Nutrition reported the findings of a study involving some subjects that were given cherry juice for a full week. According to the journal the people given the juice had their urine have high levels of melatonin and as a consequence their quality of sleep improved significantly.

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How To Use Healthy Sleeping Habits To Overturn The Causes Of Insomnia

Insomnia is a sleeping disorder which is identified by waking up during the night, difficulty in falling sleep, difficulty in staying sleep and not getting enough rest despite sleeping. It is a condition that can cause multiple problems to your daily routine due to your lack of energy to carry out a full day's work.

Identifying The Cause Of Insomnia

Insomnia can be brought on in a variety of ways that can be both medical and non-medical.

Medical causes include:

• Pain due to injuries such as a fracture or sprain
• Chronic muscle pain
• Irritation due to allergies (itching, sneezing, watery eyes, etc.)
• Acid reflux and other gastrointestinal problems
• Asthma and other breathing conditions
• Certain medication prescribed to treat other ailments such as a cold or throat infection
• Illness in general
• Depression as well as anxiety

Non-Medical causes include:

• Stress (loss, bad working conditions, marriage trouble)
• Change in schedule through change in working hours or even extreme jetlag
• Environmental factors such as light, noise, smell or temperature

Once you have identified the cause or causes of the insomnia, you can find ways to tackle them individually to help you sleep.

Healthy Sleeping Habits Can Help

There are some things that you can do to get that much needed sleep that you have been missing.

First and foremost you should try to get yourself into a regular routine, setting a time to sleep every day and sticking to it as well as getting a regular and reasonable amount of exercise daily to not only stay healthy but to tire you out and make it easier to sleep. However, be sure not to exercise too close to bedtime because that can be counter productive and keep you awake.

You should avoid alcohol which can cause you to wake up in the middle of the night and caffeine who keeps you up at night.

Use thick curtains to block out any light from outside and try to get the room to a comfortable temperature either by using more blankets or by installing an air conditioner or cooler.

If you still can not sleep, get up and do something that is not over stimulating such as reading a book or planning out your next day.

Identifying the causes of your insomnia and practicing healthy sleeping habits can make all the difference to your problem with insomnia. Hopefully through the practice of healthy habits and treatments for the causes of your insomnia, you will find yourself with bundles of energy ready to tackle every day well rested and full of energy.

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The Wrong Pillow Can Hinder Your Sleep And More

Do you often wake up and wish you could still sleep for several more hours? Maybe you do not have sufficient hours to commit to sleep each night. You may be puzzled because you do sleep plenty but you are not feeling refreshed when you get up. Poor sleep patterns can be preventing you from getting rest that is deep and good for you.

The wrong pillow can play a huge role in how you sleep. It may feel comfortable to you but not offer you a good place to do well. The bamboo pillow can be a wonderful way to see significant improvements in how you feel and how well you sleep. Such a simple change can influence many factors for your day.

Weight

Numerous studies show a lack of popular sleep can cause a person to gain weight. Being able to make changes to diet and exercise is not always easy. You certainly do not need any more barriers and challenges getting in the way. With a bamboo pillow, you can help combat the weight gain issue from a new angle. Of course, this will not replace eating right and working out!

Pain

Chronic pain is not just something you have to put up with as you get older. It does not always have to do with genetics either. The pain can be due to the way your body is positioned as you sleep. The wrong pillow can cause unnecessary stress on your neck, shoulders, and even your lower back. Changing to a bamboo pillow can help you to feel better.

The pain can start to go away and no longer be a chronic issue. While there are health concerns that cause pain, you do not want to overlook simple changes like this that could help you to feel better physically. Imagine being able to wake up and feel great. It can cause you to have a great day and it can motivate you to workout more too because nothing hurts.

If you suffer from chronic headaches, you may have worked with your doctor several times to try medications. You may be doing all you can to cut stressors so they do not occur. If you often have them when you wake up though, it can be due to your pillow and sleep place. Trying a bamboo pillow may be a way for you to have fewer headaches in the future.

Mental Well Being

The way you sleep also influences your mood and other behaviors. When you do not get enough sleep it is easy to wake up in a bad mood. You may be short with your significant other and your kids. You may go to work with a sluggish feeling. When you sleep well, you can be positive and happy in the mornings. With the bamboo pillow, it may all turn around for you.

If you often struggle to focus and concentrate during the day, it may be due to not sleeping very well. Get out of the habit of reaching for caffeinated drinks too to feel perked up as the day continues. You will notice when you sleep well, you will feel better inside and out.

The Real Deal

Make sure you get the real deal with the bamboo pillow, not a cheap imitation. There are knockoffs that look similar but they are very different in the way they are made. For one, they do not have the same materials to fight germs. Secondly, they do not offer you the same support you really need to sleep soundly.

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Ten Steps to Fall Asleep and Stay Asleep

Unfortunately, some people have trouble falling asleep and staying asleep. It is estimated that one in three Canadians and 70 million Americans have trouble falling asleep, sleep poorly when sleep finally arrives, and carry on a sleep-deprived state day after day.

Sleep is not a luxury, and quality sleep is an absolute necessity for health and well-being. So, make a pact with yourself that you will give top priority to optimizing your sleep in both quality and quantity.

Here are ten tips to fall sleep and stay sleep.

1. Avoid late-night television, especially the local news. It can take discipline not to watch the news. But it is important for your sleep quality and especially for your ability to fall sleep.

2. Keep your bedroom completely dark. This will aid in getting into a position for slumber.

3. Make sure that you remove all noise items, including people who snore. If your spouse snores, make sure that you can have separate bedrooms and that he or she goes to a sleep expert to rule out any kind of sleep apnea.

4. Do not let your pets in to sleep with you. They only create more restlessness and poor quality of slumber. Pet them before you go to sleep and then close the door and keep them out or train them to stay on the mat near your bed.

5. Take no naps during the day. Nodding off at your desk will deprive you of a good night's sleep.

6. Keep your bedroom cool. This will help you to not be too warm and sweaty.

7. Do not consume any beverages in the form of caffeine after 4 pm. Otherwise, your quality of slumber will be affected.

8. Do not take sleeping pills to help you with insomnia. They are not only habit forming but have also been known to result in impaired memory function and are associated with a reduction in cognitive functions.

9. If you are having a late dinner, avoid eating a large meal. Instead, just have a smaller, lighter meal.

10. Do not consume too much alcohol right before bed. In fact, even a drink two or three hours before bed can affect how well you fall sleep and stay in slumber.

By taking these steps, you will be improving how fast you fall sleep and how long you stay sleep without waking up and having to toss and turn for a few hours. That is a sure way to get less sleep than you deserve and need for optimal health and well-being.

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Sleep, Your Ultimate Power Source

It's national bed month, indeed the perfect time to remind us why a sound sleep is good for our health! Sleep plays an important role for a healthy lifestyle! Most of us, definitely feel sleep “starved”; how many times in a week do you literally wish you could stay in bed for a whole day? Perhaps on every morning that you have to wake up early. With today's fast paced life, more and more people are finding it difficult to sleep up to the recommended 8 hours. In some cases, your sleep may be affected by changes in the environment. In the UK, daylight saving time begins at 1 am on Sunday 26 March which means that days will get longer and nights shorter. As we spring forward, it is necessary to know how this change might affect your sleep.

Why sleep is important?

In general, during spring we tend to lose one hour of sleep. Studies have shown that a good night's sleep decreases the breakdown of collagen, prevails skin inflammation which in turn reduces acne breakouts. During deep sleep, there is a growth of hormones which allows damaged cells to become repaired. This helps to slows down the process of aging. The best part about sleep is that it gives a glow to the skin through the production of hyaluronic acid. However, not enough of sleep can have drastic consequences on your health. A disrupted sleep cycle can lead to serious health problems such high blood pressure, heart attack, heart failure, stroke, obesity, psychological problems, including depression and other mood disorders. There are many gadgets on the market that can help to solve the problem of disturbed sleep cycle for example the aXbo sleep phase alarm clock which analyzes your sleep pattern and wakes you up at your optimum sleep level. Therefore you are more productive during the day as you get effective sleep.

How to have a good sleep?

Indeed some days you may feel like your batteries are running low and you are in need of a long-lasting power boost to look, feel and perform your best. All you need is sleep! We have a few tips that will definitely help you. Follow these tips for a more healthy sleep habit!

1. Make sure your bedroom is quiet, dark and a relaxing environment.
Design your bedroom environment in such a way that it optimizes conditions for sleep. Pay particular attention to the temperature of your bedroom. It will be very difficult for you to sleep in a sweltering heat-since, consider investing in a fan or air conditioner. As the brain takes light to be a signal to stay awake, minimize light sources. Turn off all technological devices that emit off light! Use black-out curtains which will also be perfect for an afternoon nap! The choice of colors is also important when considering bedroom design. Blue has been proved to be associated to feelings of calmness-blue sky or water- making it the best color for your bedroom walls!

2. Maintain a regular sleep schedule
Go to bed at the same time each night and wake up at the same time each morning. While it is very tempting to sleep in during weekends, try to wake up at the same time. This has the added advantage of making Mondays easier. Sleeping till late is one of the causes of a Monday morning sleep hangover. Avoid long afternoon naps. These can mess up with your sleep drive at night!

3. Adopt a healthy lifestyle
Take light meals before going to sleep. Eating heavy foods such as pizza or fried chicken right before going to bed is a recipe for insomnia. Indeed you will find more difficulties to sleep however regular exercise will help you to sleep faster and more soundly. Avoid drinking alcohol before going to bed, instead drink a cup of warm milk which will help to get a better sleep. Light exercise such as yoga will also improve the quality of your sleep!

4. Do not take sleeping pills
Advise your relatives and friends to avoid taking sleeping pills. Researchers have shown that sleeping pills do not actually provide a sound sleep but instead can have annoying side effects in the long-run. If you wake up during the night, no need to worry as it is perfectly normal for some people to sleep in two shifts.

5. Switch off your mobile phone
Before going to bed make it a priority to switch off your phone to avoid hearing the notification sound of Facebook, WhatsApp etc from popping up.

With just a few configurations to your daily routine, now it's time to stop struggling to make it through the day and perform your best! This season make sleep one of your top priorities and be smarter at school and happier at home!

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Natural Ayurvedic Home Remedies for Good Sleep

To some people, a sound night's sleep turns out to be a distant dream, staring at the ceiling with their eyes wide-open and this goes on and on every day.

Know this today!

You are not alone in the system.

To maintain good health, the National Sleep Foundation recommends an average of 7 to 8 hours of sleep a night. However, current research shows that an average person sleeps for just 4 to 5 hours a night while about 10 to 15% of individuals are suffering from insomnia. This has been associated with some adverse effects such as heart disease, weight gain, immunity reduction, and diabetes on the overall health of the victims.

Texts of Ayurveda explain the importance of sleep as follows

A bad sleeping pattern causes unhappiness, loss of body weight and strength, erectile dysfunction, low libido, loss of memory and lowered immunity.

A good sleeping pattern enhances happiness, increases body strength and immunity, boosts sexual function and libido, improves memory and intelligence.

Many victims have invested so much on sleep enhancement drugs, but yet they are not getting it right in terms of achieving the desired results. However, this content has been put together to suggest some natural and ayurvedic home remedies which are at your disposal to induce a good night's sleep. Let's look into them one after the other.

Ayurvedic Physicians recommend following remedies to get good sleep.

Drinking hot soups of meat or vegetables with less spices helps to get good sleep. Eating curd which is not too sour, also improves sleeping hours

Massaging your whole body and head with warm pure sesame oil and a good hot water bath make you to have good night sleep.

Instilling pure warm castor oil drops to ears and eyes are the other methods which help to induce sound sleep.

Hugging the loved ones and remembering the happy moments is a best remedy for insomnia.

A good sexual intercourse is the best therapy for Insomnia or sleeplessness.

Apart from these the following 7 simple remedies help to fight sleeplessness.

7 Natural Home Remedies for a Good Night's Sleep

People do not believe that they can get the best result of having a nice rest without investing in sleeping aid supplements or alcohol every day. Before a sleepless night turns to a real nightmare for you and you start patronizing drugstores, here are some remedies you can try at your home for best results:

Make your bedroom your bedroom: The bedroom is described as a place where one takes rest. If you want to have a good sleep, your bedroom is expected to be well conducive for its purpose. Ensure your bedroom is put in place to condition your mind and body to sleep. Your bedroom should not be a place to erect your TV or setting up your reading table, computer or video game. All these items not only take your time and keep you awake, but they are robbing you of your entitlement relaxation. Your bedroom should not be your second office where you complete your daily office work. All these electronics and activities in the bedroom make your bedroom a stress zone, and it can not aid you to sleep as it is needed. Now, that you want a good sleep every night, TV, computer, reading table, and other related components must go, to make your bedroom a bedroom.

Exercise: Another home remedy to quickly lure you to good sleep is exercise. Indulge in regular exercise, and you will experience a better rest. Regular exercise benefits you not only to help you sleep better but also help you gain more energy for next day activities. This is true because regular exercise has been discovered to enhance better sleep, resulting in more energy when you wake up. However, exercise during the day has been shown to be the best in achieving a better result of good sleep.

Backward logical counting: If you lay your head but find it difficult to fall sleep, try logical-count system. It has been found to work. The principle of backward counting is very easy. Try to count down from 600 in multiple of nine. You will discover that this is a mathematical task and a little bit complex off-hand. This task compels your brain to divert your attention from your worries and helps you focus on something else. This may sound odd but try it.

Use Acupuncture: The use of acupuncture as a home remedy to get a good sleep can not be over-diagnosed among the Chinese and it has found its way in the world of today. Acupuncture is one of the oldest key components for healing practices utilized in Traditional Chinese Medicine (TMC). Its working principle is claimed to stimulate specific points to control the life force or energy balance by widening channels referred to as meridians in your body that blocked whenever stress intensifies and contracts vessels. However, the thin needles on acupuncture, when in use, open up these close-off channels to trigger your brain to acknowledge that it is time to go to bed and have a rest. This also stimulates the release of neuro-endocrine chemical such as melatonin or tryptophan to help you fall and have a good sound sleep. Try acupuncture today.

Warm bath: Taking a warm bath before going to bed is another wonderful natural home remedy for good sleep. Sinking yourself in a warm bath tub to wash the day stresses from your body makes you feel relieved and cleaned as well as reducing the temperature of your body to have to good sleep. With an addition of your favorite lavender, you are guaranteed an having an aromatherapy rest throughout the night.

Sip some drink: Having a cup of drink can go a long way in helping you to fall and stay sleep. However, taking alcohol is not the best solution to fall sleep as some people thought. Alcohol has been discovered to keep you awake when your system consumes the toxicsating substance in the appropriate content. However, sipping a glass of warm milk will give you what you want. The sleeping inducing amino acid tryptophan in the milk has been claimed to aid your falling sleep. Try to keep it warm as people see the warmth calming and relaxing to help them relaxed both mentally and physically. Add this routine to your diary of home remedies to have a good sleep.

Practice Yoga and meditation: Select an easy yoga routine which does not require much power to stretch your body right in your bed. This is just to energize you in place of acupuncture. Then take some time to meditate and free your mind of any form of thoughts of what has happened during the day. After this, close your eyes for 6 to 9 nine minutes without paying attention to anything except your breathing.

The above home remedies for a healthy sleep are found to be natural and will not cost you anything to achieve in the comfort of your home. It has not reached the level of endorsing every drugstore around you to have a good sleep. Everything you need to do to achieve the best result is right there at your disposal. Try them and come back here to tell me the outcomes. In my next articles, I will be discussing many other health issues to ensure you live healthy lifestyles. Stay tuned!

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How Is Technology Affecting Your Sleep?

Research indicates that adults require 7 to 9 hours of sleep every night to function properly. However, not many can say that they've had a restful night, and studies prove that technology is one of the many factors to blame. While our smartphones and tablets make life easier in many ways, they may also be responsible for all those times we wake up feeling grumpy and sleep deprived. It may not be difficult to recover from this initial grogginess, but prolonged sleep deprivation is known to cause reduced cognitive functioning, mood swings and chronic health problems like high blood pressure and heart disease.

If you find yourself longing for a good night's sleep, understanding how technology affects your sleep patterns can help you to take small steps to start sleeping better.

It Affects your Body Clock

Everyone has a body clock that regulates their sleeping schedule – it tells us when to sleep and wake up. This clock is controlled by the hormone 'melatonin'. Research has found that blue light emitted from digital screens (our laptops or smartphones) suppresses melatonin, interfering with our body clocks. This disruption causes irregularities in our sleep cycles that have an effect on our mood – making us feel tired, irritable and prone to experiencing anger and hostility. Additionally, there's also research to show that constant fatigue is responsible for poor decision making in logical, rule-based tasks.

Sleep Better: Start by creating a sleep-friendly zone in your bedroom. Do this by establishing one simple ground rule-no electronics in the bedroom. Yes, this includes your laptop and television! If keeping your electronics outside the bedroom looks too difficult a task, follow the rule of 'no electronics use in the bedroom' post a certain time in the night (preferably 30 to 60 minutes prior to bedtime). This in turn will allow you to fall sleep quickly.

It's Keeping You Awake

There's nothing more frustrating than finally falling asleep but hearing the buzz of incoming notifications from your phone. To avoid the negative effects associated with sleep deprivation, it's important to get a full night's rest rather than fragmented periods of sleep. This fragmentation interrupts memory processes and research indicates that it affects our performance on tasks related to attention and memory.

Sleep Better: Switching off your phone and any device that might wake you up in the middle of the night would be ideal, however if that sounds too extreme, put your phone on the silent, and / or no vibrate mode.

It Enables Sleep Procrastination

Ever told yourself that you are so exhausted that you must sleep by 11:00 pm, but then you find yourself watching a YouTube video or texting a friend at 12:30 am? It happens with all of us. The use of technology often leads to sleep procrastination, which involves going to bed later than intended, even though there are no legitimate external circumstances accountable for doing so.

Sleep Better: Start by identifying the cause of your procrastination. If the cause is binge watching a television show, try turning off the television and your laptop half an hour before your bedtime and use that half hour to get your body to power down. You can do this by having a glass of milk, changing into pyjamas or reading.

Use it Wisely to Sleep Better

With the right kind of technology, you can actually regulate your sleep cycle. A number of fitness trackers are readily available today and can be worn around the wrist to track your sleep. Such trackers provide data about the number of hours of sleep as well as the quality of sleep. As a result, they allow you to set sleep goals and calculate your progress towards achieving these goals.

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10 Ways to Get a Better Night’s Sleep

Whether you have a physically demanding job, lead a hectic lifestyle or spend all day anchored to a chair at an office desk, we all understand the importance of getting a good night's sleep. Rest replenishes our minds and our bodies and is necessary for healthy functioning. It helps to regulate our mood, improves our memory and strengthens our learning capabilities.

However, for a lot of us, getting a good night's sleep is often easier said than done, as our daily lifestyles do not always allow us the time needed to have an optimal rest. For this reason, we've developed a quick and easy guide to help everyone enjoy a more adequate bedtime slumber.

Delving into the science behind sleep reveals that it is largely controlled by biological rhythms, known as circadian rhythms, which play an important role in determining our sleep patterns. These rhythms are in turn controlled by our body's master clock which is responsible for producing melatonin, a hormone that makes us feel drowsy and helps to lower our body temperature.

Understanding the mechanisms behind sleep has enabled us to create a list of things we can all do on a daily basis to help encourage a more effective sleep:

  1. Do some exercise at the beginning of your day – this helps to fortify your body's cortisol rhythm, which is greater during early mornings. Cortisol is an important hormone that activates the body's anti-stress and anti-inflammatory functions
  2. Expose yourself to some sunlight – our skin contains photoreceptors that help balance the levels of serotonin and melatonin in our bodies
  3. Adjust smartphone brightness levels – engage the night time settings on your smartphone which decrease screen brightness levels at night
  4. Install the f.lux application f.lux application ( https://justgetflux.com/ ) – the screens that are found in all modern day electronic devices such as televisions, computers, tablets and smartphones emit blue light, which creates melatonin deficiencies that inhibit your body's capacity for REM sleep (the stage in which we dream)
  5. Food and alcohol consumption – before going to bed, stay away from all snacks and beverages that raise your blood glucose levels. This means no sugar and no alcohol
  6. Have a regular nightly routine – if you have young children, you'll understand how critical it is for them to have a set routine to help them get to sleep at night. Grown-ups are the same. If possible, be in bed by 10 o'clock. Put on some soothing music, read a novel, or indulge in some other relaxing activity that helps prepare you for nap time
  7. Ensure your room is not too hot or too cold – a room's temperature affects your ability to sleep. For most, an optimum bedroom temperature is between 16 and 20 degrees Celsius. Those who choose to set the temperature outside of these recommended limits using a thermostat, risk hindering their sleep, especially REM sleep
  8. Use a foam roller or the therapeutic pillow – foam rollers are a great way to massage your body before going to bed, while therapeutic pillows provide a host of benefits including improved comfort, improved breathing, circulation, improved spinal alignment and more
  9. Use window blinds – away from having a pleasant ambient temperature when you're about to nod off, your bedroom should also be suitably dark. Window blinds or even sleeping tasks are a good idea, especially for those who work night shifts and need to sleep during the daytime
  10. Sleep in the nude – going to sleep unclothed or with loose fitting sleepwear helps with lymphatic drainage, a process that can help reduce headaches, swelling and soreness and can also promote healing in post-operative or post-injury body tissue. Additionally, lymphatic drainage also helps the body to relax

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Orthopedic Mattresses To Take Care Of Your Back

Choosing a mattress is a tough job especially when you are suffering from a posture problem or back pain issues. For such problems, you should always go with the special sleep system that is none other than an orthopedic mattress. It is specifically fabricated with the best quality foams and special designs to give your back better support and a sleep system that offers luxuries. Dump your soft mattress today and discover the comfort for your arched back with orthopedic solutions. Here are some points that you should consider for buying a comfortable mattress for a restless you.

Top Reasons To Choose An Orthopedic Mattress For A Comfortable Sleep: –

  • Fabricated As Per Your Requirements – Sleeping on your back is not easy when you have a rock hard mattress. The doctors highly recommend to make your sleep system comfortable as per the demands of your body because it actually affects your back and make your life in distress if the mattress is not comfortable. It supports the back and the spine perfectly to give you complete rest.
  • A Comfortable Sleep System For Luxuries – Sleeping on a hard bed is a good reason for your back and orthopedic mattresses are designed for providing maximum support to your back so you can enjoy the better sleep in luxuries. It is fabricated with the anti-rolling effect so you can share the bed with your partner without disturbing your own sleep.
  • Improves Posture – The orthopedic mattress keeps the spine erect to maintain a good posture and keep you away from the strains. It is designed to bash all the alarming concerns of back problems so you can get a good posture and sleep comfortably out of the distress. For the proper alignment of your back and incredible support it is a must try that is recommended by all the doctors.
  • Say Goodbye To Back Pain – Improving your post indicators bashing down many back problems at once. Another good reason to choose the mattress is its pain relieving technology that lets you sleep comfortably without slipping or bearing the pain anymore.
  • It's Economical – Besides all the benefits, the mattress is also affordable in price so you will not end up breaking your bank. The top brands offer a wide selection for the different problems so you can get the product for the economic price. It is durable and comfortable that is available in different sizes and foam densities.

These are the top reasons that indicate decreasing the orthopedic mattress is a great decision. If you are tight on budget and still looking for a mattress that provides great comfort to your back, it is actually a suitable choice for all the folks.

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Key Benefits Of Having A Mattress Protector

A good quality mattress is very important for a good sleep. A mattresses protector is known as the most important accessory for your mattress. It is recommended to clean your mattress every week, but cleaning a mattress regularly is not possible, as it is the heavy weighed item. To protect it you can buy a mattress protector, which not only provides safety, but also helps to increase its life.

They are very easy to use and are quite convenient. For protection against the bed bugs, the mattress and the box spring must be fully closed with no possible opening; this will not allow bugs to enter inside the box. There are many health benefits of having a mattress protector, especially for those who have allergies and skin problems. A clean mattress will allow you to get rid of skin rashes too. Here are some of the benefits of having it in your home.

  • Reduce The Chances Of Allergies – A mattress is a place where people mostly love to spend their time. Some families have an allergic reaction, which is usually known as communicable disease. These diseases can spread from one person to another. A mattress protector helps you to reduce the risk of allergic reactions while sleeping. You can wash it easily and it can reduce the chances of getting these communicable diseases.
  • Avoid Skin Problems – Many people have sensitive skin that can be irritated by some unwanted materials like Dust, Bugs, and Mites etc. which can cause skin problems and rashes. A mattress protector will help you to avoid skin problems. You can clean it regularly to remove the dust and bugs and can see the effective results.
  • It Increases The Life Of A Mattress – It is a very comfortable accessory that helps you protect your mattress from direct dust and harm. It acts as a protective shield to a mattress, which helps to increase their overall lifespan.

Cleaning a mattress has a lot benefits for you and your family. However, it is not easy to clean your mattress regularly, you can buy a mattress protector to protect your mattress from dust, and allergies and it can help you to save the life of your mattress. It is available at a very affordable cost and different sizes. There are number of benefits of having a clean mattress and these above-mentioned points will help you to understand them all and clarifies all your doubts.

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Get Yourself a Great Bedtime Routine

Sleep and our sleep related habits are once again being subjected to great scrutiny in the media, with many statistics being presented highlighting how important quality sleep is, and how few of us seem to be getting it.

We've been told that 90% adults say they do not get enough sleep, 25% struggle with Sunday night insomnia and that sleep-related issues cost UK businesses £ 40 billion pounds each year, the equivalent of 200,000 lost work days, due to absenteeism, accidents and poor performance.

With this in mind we need to focus on ensuring that we support our own great bedtime routine. Here are some tips;

– Consistency is often an important contributor to a good sleep routine, where you have a designated time to switch off from work, eat healthily and aim to go to bed and get up at the same time. Training your mind and body as to when wind down is the key to supporting an effective sleep pattern.

– Be proactive in dealing with each day's stresses. Ask yourself if you've done all you reasonably can to address a particular area of ​​concern, then aim to let it go until further input from you is required. Being disciplined is important in order to calm your 'fight or flight' approach to stress. Commit to good daytime habits and take regular breaks through the day, stopping for lunch and aiming to get some fresh air and exercise; all ways to support a positive approach to work / life balance and good sleep.

– Spend quality time with family and friends as well as scheduling some 'me time' for the things that are important to you. This may require you becoming more assertive and saying 'no' to some of the demands made upon you, but taking good care of yourself means being clear about how much of your time you're prepared to compromise.

– Many people need to maximize their use of space, especially when they work from home. If you've set up an office in your bedroom be sure to screen it off at the end of each working day. Ensure that your bedroom is a calm haven, the place where you close the door at bedtime and relax. Try to keep it free from clutter and an excess of technology, as its presence can be a distraction.

– Be firm about technology. Aim to turn off your phone and gadgets two hours before you go to bed, so avoiding the temptation to check in 'just one more time'. Have set times for checking emails and social media so that you become more focused and time efficient. Then allow yourself time before bed to calm and still your mind. Keep your phone away from the bed as its blue light has been found to affect sleep quality.

– Also, if you work from home or spend a lot of your time there have a cut off time when you turn everything off and introduce a routine that signifies the end of the busy part of your day. Turn your phone to answerphone, close your office door, go for a walk and change out of your daytime clothes – all ways to draw a line under your working day.

– Save any meaningful / important / stressful conversations for a more appropriate time. Last thing at night or when one person is busy, distracted or over-tired will serve neither of you well and can play on your mind when you should be preparing to sleep. Both agree when to have the discussion and ensure that it then happens. That way you can confidently 'park up' your issues, safe in the knowledge that you will not forget to raise the matter at a better time.

– Do you come home after work feeling mentally tired and jaded but physically under-performed? Many people have work that requires either mental or physical effort, so that they end up tired in one area but not the other. Try to find some balance by exercising mentally, with quizzes and crosswords, or by walking, swimming and physical activity, so that you're better able to fall sleep. Otherwise you may be restless and unable to relax.

– Prepare for the day ahead so that there's no need to clutter your mind with concerns or worries about the coming day. Put your clothes out the night before or adopt a uniform outfit or color. Use lists to avoid the stress or fear of forgetting something. Being organized can help you feel more in control and better able to sleep.

– A relaxing bath or shower pre-bed is a good way to symbolically wash away the days stresses and strains and prepare for bed. Some people like to read, enjoy a hot, milky drink, meditate, listen to relaxing music or practice some yoga.

Being committed to a positive bedtime routine can be a great investment and an important way to support a good night's sleep.

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Trouble Sleeping? Two Natural Formulas to Consider

There are many things in our life which can and do affect our sleep. A busy lifestyle, chronic stress either physical (pain) emotional or mental stress can all interrupt our sleeping.

Hormonal imbalances can also affect our sleeping and as we will discuss Melatonin may be an important hormone to consider for chronic sleeping disorders.

Melatonin, in addition to being the primary hormone for normalizing the circadian rhythm (your normal wake and sleep cycle) is also a powerful antioxidant. It quenches free radical production which is responsible for destroying your cells

As we age our melatonin production decrees and if there are chronic disease or inflammatory conditions that will further decrease the melatonin, thus sleeping difficulties.

Two frequently used formulas for sleeping difficulties are Kavinace by Neuroscience and Kavinace Ultra PM also by Neuroscience.

Both formulas contain an ingredient, Phenibut which increase GABA. GABA is an inhibitory neurotransmitter (calming) and plays a key role in the sleep cycle. It's role is to calm the central nervous system. Low levels of GABA are detected in patients with bipolar and anxiety disorders.

For people who are not falling or staying asleep due to “busy brain,” anxiety, etc. Kavinace is a natural, non-addictive consideration ..

The other formula Kavinace Ultra PM is designed to promote sleep by promoting healthy levels of the primary neurotransmitters and hormones involved in sleep.

Kavinace Ultra PM combines support for the top 3 calming neurotransmitters and hormones (GABA, serotonin, and melatonin) in one product. The Phenibut acts as a GABA agonist to inhibit the activity of wake centers in the brain. Kavinace Ultra PM also contains Griffonia simplicifolia seed extract which provides 5-HTP. 5-HTP increases serotonin which is a calming neurotransmitter in the brain. The formula also contains Melatonin which promotes sleep through multiple mechanisms!

So the question then is which one to consider? If there are other chronic conditions going on this would indicate a melatonin depletion then you would consider the Kavinace Ultra PM. If you have worked related stress and or anxiety during the day then you would consider the Kavinace.

No signs of toxicity and few side effects, including drowsiness, have been reported from, clinical studies from either formula

Lack of sleep can affect your entire day and can make you a frumpy person to be around. Chronic sleep dysregulation not only makes you a frumpy person but can also significantly affect your health. These two formulas may offer you a simple approach to begin to have sweet dreams again.

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How to Get Better Sleep Into Your Nights

How well do you sleep at night? Do you worry or feel angry about something so that it keeps you awake? How long have you wrestled with falling sleep at night? Is a sleeping pill recommended by your physician also not working perfectly? Read on for an effective three-step magic technique for sleeping into your nights much better.

Here goes:

1) Just an hour before you go to your bed, have a warm shower with as much heat as you can bear. This will automatically relax and alleviate pain in your muscles and bones.

2) If your physician has prescribed a sleeping pill, take it. It will be a plus point. While lying in your bed, do a breathing exercise for 10 minutes. Exhale and inhale air so that enough oxygen gets inside your body to help your body function well while you sleep.

3) The third step is to focus on a happy image. It could be about your spouse, children or grandchildren or something else that makes you happy.

As you concentrate on this beautiful happy image, before you know it, you will be dead sleep.

This three-step technique works very well for me. I used to have sleep problems for a long time. Fortunately my three-step technique saved me and I started sleeping the nights better. That is why I am better able to tackle issues of the day.

You have nothing to lose from my three-step technique. Rather you benefit. I say that because if it works for me, chances are it will work for anyone. I encourage you to try the technique all the more.

If people can start sleeping better because of my technique, nothing else could make me happier. Because I know the stresses of the day overwhelm you so much that they begin to affect your sleep at night. So try my technique and get benefitted. It's a simple method, yet so powerful leading you to nights of sound and blessed sleep.

In case my magic technique does not work on you at all, which in fact, would be a rare case, consult your physician. S / he might be able to help you out. Whenever you have sleep problems, always reach out for help because sleep is an important part of our daily lives, which rejuvenates us and gives us energy and vigor to work through the day.

Here's a bonus tip: Sleep an extra hour in the weekend in the early morning hours.

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