Browsing: Sleep Snoring

Will Insomnia Hypnosis Work For the Long Term?

You can get one of the many types of sleep aids that are natural like sleep CDs, sleep music, and all kinds of meditation guides that can help you get to sleep. However, these are not always the best choices for your sleep and you may want to go with something more like insomnia hypnosis. This is a better choice because it will work for the long term unlike many of the other choices that are out there for your sleep needs. You have to know what you are getting into when you are dealing with sleep issues and once you know what you are facing you can make a better decision as to how to go about getting to sleep.

Insomnia is very common and many young people feel the stress of everyday life, which causes them to struggle with sleeping. You have to know that taking a pill can have many side effects that you may not want and there are better ways to teach your body to fall sleep naturally. Once you get your body used to falling asleep properly and naturally you will never struggle with sleep again.

The problem with sleeping pills is that you can not just take them when you need them. You can become very hooked to pills if they are prescription or even if they are not. This means that you could end up spending a large amount of money over the years on the pills you end up needing to get to sleep. Plus over the years your body will get used to the pills and you may either need more or you may struggle to sleep again when you get too used to the pills.

Many of the insomnia hypnosis programs will help you use breathing techniques and muscle relaxing techniques that you can make part of your nightly routine. Your body will get so used to feeling relaxed that getting to sleep will just get easier as time goes by. Your body will actually learn how to relax properly and you will have a better chance of teaching your body to sleep every single night over the long run. This is something you need to consider because if you are not getting good sleep you want a method that will help you learn how to sleep properly.

There are many insomnia hypnosis you can use and you just need to find the one that is going to work best for you. Many of these types of programs will walk you through self-hypnosis techniques that are easy to use and will help to make your body relax in ways you may have never experiences before. If you are struggling to sleep, then go with insomnia hypnosis as your cure.

{ Comments are closed }

Wellness Coaching – The Effects of Sleep Deprivation on Your Health

If you're not consistently getting adequate sleep then it's probably taking a toll on your over all health and sense of well-being. It may surprise you to learn that chronic sleep deprivation significantly affects your immune system, alertness at work, memory, safety, and pocketbook.

The following are some of the consequences of sleep deprivation:

Reduced Energy, Performance, and Alertness on the Job: Reducing your rejuvenating sleep by as little as one and a half hours for just one night could result in a decrease of daytime alertness by as much as 32%.

Memory and Cognitive Impairment: Decreased alertness and excessive daytime sleepiness negatively affects your memory and your ability to efficiently think and process information.

Stress in Relationships: Disruption of a bed partner's sleep due to a sleep disorder may cause problems in relationships (sleeping separate bedrooms, conflicts, moodiness, etc.).

Poor Quality of Life: You may be able to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, or watching a favorite TV show.

Occupational Hazard: Sleep deprivation also contributes to a greater than twofold higher risk of sustaining an occupational injury.

Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 car crashes, 71,000 injuries, and 1,550 fatalities.

The human body's sleep cycles are intricately connected to the earth in what is known as circadian rhythms. Yawning is due to lack of oxygen. This is why we get tired. Exhaustion and fatigue is due to lack of oxygen in the body. Lack of oxygen over time results in the body being more acidic. The body rejuvenates itself more speedily during nighttime sleep so the restful your sleep, the better chance you have of achieving perfect wellness.

REM (rapid eye movement) sleep in adult humans typically occupations 20-25% of total sleep, about 90-120 minutes of a night's sleep. During an average night of sleep, you should experience about four or five periods of REM sleep; they are quite brief at the beginning of the night and longer toward the end. The need for REM sleep decreases with age. A typical newborn will spend about 80% of sleep time in REM sleep.

Dream-deprived sleep after three nights means you'll soon be in a psychiatric ward. It has a seriously adverse effects on the brain's normal function. Drug addicts and alcoholics do not dream very much because the excessive “brain-altering” substance prevails the brain from experiencing these natural phases. The REM phases are necessary for your brain function. If you overload your short-term memory, you will “get crazy.” The short-term memory goes through a filtering process during the REM cycle and as a result, memories which are relevant are further strengthened, while weaker, transient, “noise” memories will get dumped. This is your Intelligent Body at work.

Eight hours of sleep is ideal but most people can get by on six or seven. Any less than five and you may be interfering with the REM phases. To be more in tune with the earth and its circadian rhythms, I suggest going to bed as soon as possible after sundown. The more sleep you get closer to dusk, the better chance you'll have completing your REM periods and getting a deep, replenishing, and restful sleep.

{ Comments are closed }

Dream Meanings And Power Relationships: What Our Subconscious Mind Is Trying To Tell Us

Many people find that frustrations in their waking lives are suppressed on a constant basis. We become habituated to things that irritate, oppress or annoy us, even to things that seriously grind us down, particularly if they are factors in our life that we feel powerless to change. It's often easier, in the short term at least, to bury those conscious thoughts and just get through the day, rather than dwelling on the unseen realities.

Often though if we do this, we'll find our subconscious is unable to let go of the matter, and even if the waking and supposedly rational mind can put the feelings of oppression to one side, the message from our dreams reflect our true feelings , about the power imbalance in relationships we find ourselves in.

Remember though that dreams deal in metaphor and symbol. You are unlikely to dream about the put-downs you suffer from your superior at work, that is all too real and conscious. But as the resentment builds, pay attention to dreams that might include the following elements –

• Being physically small / in some kind of world of giants, where you feel insignificant
• Being unable to be heard or seen, as though you are a ghost that is invisible
• Being back at school and humiliated by a teacher or other powerful adult
• Witnessing wild animals fighting or competitiveness
• Witnessing or engaging sexual aggression or assault
• Being physically restrained, such as feeling unable to move, even to move out of danger, or else being tied or locked up

These are obviously a range of very different dream experiences, but the common thread is that they all represent scenarios about dominance and power. Some dreams of this nature might sound almost lighthearted and amusing if you recount them (although they are likely to be quite disturbing at the time, such as not being heard or recognized by those close to you), others can be extremely violent and frightening ( dreams about rape or other physical violation).

If you can identify a common theme regarding your role in this kind of dream, it can help you get to the root of how you feel about what is going on in your relationships and roles – whether professional activities, personal relationships, or in response to abstractions and circumstances (such as feeling like victim of the economic downturn). The best think you can do for your peace of mind is to acknowledge these feelings, particularly if you have been shelving them for lack of real option to make changes – once you realize how much they have ground you down, it's easier to think about tackling them and exploring your options, rather than pushing away those feelings until your own subconscious mind is feeling trapped, asserted and suppressed.

Often once we realize the amount and source of our true unhappiness, it's easier to open up alternatives, even if they had been too challenging to think about before … could you walk away from that oppressive job / marriage / mortgage, would the personal cost in fact be worthy, for the peace of mind it brings? Only you can answer that, but listening to your dreams, the messengers from your unconscious mind, is your first step.

{ Comments are closed }

I Do Not Want To Take Pills for My Insomnia

Many people suffer from insomnia. Whether it is a child or an adult, a stressful time or an ongoing problem, or you can not fall sleep or stay sleep. Insomnia affects everyone at some time or another. The issue is that although there are medications that might help many people do not want to start with medication to solve this problem. So what care some solutions to help?

• Look at your sleep environment. Clutter can creep up on you or your child and can cause you to feel uneasy. Clean up the bedroom. Make it a relaxing place. If there is a work desk in there make sure it is clear and should not remind you of work that needs to be done. This is especially true of children during the school year. Make sure the curtains block out light and reduce noise. You want a comfortable dark quiet environment.

• Is your pet sleeping with you? Pets can be very disruptive during the night. They may be loving and affectionate but this does not help you to sleep. If you have a dog that is prior to dreaming and nightmares they can disturb your sleep as well.

• Add relaxation techniques to your bedtime routine. There are many ways of adding relaxation techniques to your evening routine. Progressive relaxation is one of the easiest to teach yourself of your child. You basically go through your body one part at a time and systematically tighten and relax your muscles. You can use a CD of guided imagery to help you to relax your mind. You can even do a simple yoga routine to help stretch your body and center your mind.

• If you have been in bed for 30 minutes and are wide awake get up. Take time to do a quiet activity like reading. Do not watch television or get on the computer as they will stimulate the region of your brain that tells you it is time to be awake.

• Get some exercise in the morning. If you go out and take a walk in the morning it will not only activate your body to be awake but the light will start your brain to be wake. This will help you to be more wake and less fatigued during the day so you are able to sleep better at night.

• Do not take a nap. This does not apply to young children who need more sleep because they are growing and learning. This applies to adults especially on the weekends. Sleep during the day will decrease your drive to sleep during the night when you want to sleep.

These are just some ideas on how to help improve your sleep and reduce your night time insomnia. If you continue to have issues with insomnia then visit your doctor and discuss your symptoms with him. Your insomnia may be caused from something that your doctor can help you with. The most important part is to not allow yourself to be too tired during the day because that will cause other problems you do not want.

{ Comments are closed }

Feng Shui and Better Sleep

Along with proper nutrition, air and water, restorative sleep is essential to health and well-being. Without a good night's sleep, we function below our capacity to handle the demands of life, with varying confiscences.

The effects of prolonged sleep deprivation can not be underestimated, and leads to premature aging, hormone imbalances, an increased risk of developing diabetes and high blood pressure. According to Mark Mahowald, a professor of neurology at the University of Minnesota Medical School, any amount of sleep deprivation decreases mental performance, and “one complete night of sleep deprivation is as impairing in simulated driving tests as a legally incoxicating blood-alcohol level. ”

Can you harness the power of Feng Shui to improve your sleep? The answer is a resounding “yes”. If you're tired of not getting your zzz's, Feng Shui expert Yvonne Phillips can tell you how simple adjustments to your bedroom will make a major difference. With over 20 years of experience in the ancient art of Feng Shui and the author of “Feng Shui ABC: Project for a Weekend”, Yvonne understands how the energy or “chi” that flows around us impacts the quality of our well-being. If energy is blocked in our environment, this imbalance and disharmony will inevitably lead to discomfort, irritability, and prevent restful sleep.

This ancient Chinese practice is increasingly in demand here in the west for all areas of life, and Yvonne offers practical Feng Shui tips that anyone can immediately apply to their bedrooms to promote deep sleep that is so needed.

Q. How can “good” or “bad” Feng Shui affect my sleep?

A. The relationship between your environment and sleep quality is closely linked. Feng Shui is about working with energy, and the intentional clearing and arrangement of objects to allow the healthy flow of positive energy, and the dissipation of the negative. For better sleep, it focuses on purposefully working with the proper energy flow in your bedroom, which although invisible to the naked eye, directly impacts your own energy field, the quality of your sleep and overall health.

Q. What are the items in a bedroom that disrupt sleep the most?

A. Any electrical appliance or tech gadget that emits electromagnetic fields (EMFs), such as a plugged-in or wireless device. I recommend moving your alarm clock as far away from your bed as possible, if not out of the room entirely, along with removing your cell phone, computer, electric blanket, and TV. Studies show that EMFs affect the cells in your body, and deplete normal melatonin levels, with low melatonin being a major factor in poor sleep and other health problems. Excessive exposure to EMFs can disrupt normal circadian rhythms, and simply clearing out these devices from your bedroom may be the most important factor to achieve proper sleep.

Q. Once I remove EMFs, then what?

A. The next step would be to clear out any clutter and excess furniture and items which not only gather dust, but block the flow of positive chi. A bedroom filled with clutter causes energy to stagnant and creates a busy and distracting environment. Be sure to clear items from under the bed, the corners and the closet. Healthy energy flow does not follow the motto, “out of sight, out of mind”, and useless clutter piled up anywhere will throw off the energy of the entire room. Achieving a clear “Zen” space is ideal for peaceful sleep.

After the clutter and dust is clear, consider the lighting in your bedroom. Are your window covers keeping it dark enough at night? Melatonin production, which is essential to sleep, naturally rises in the dark and is affected by your exposure to light. To ensure proper melatonin levels which make you sleepy, block out any outside light and keep the room as dark as possible.

Q. Does the color of my bedroom matter for getting better sleep?

A. Absolutely; the proper use of color is a major factor in Feng Shui, and will dramatically impact the energy of your room and your ability to sleep. Avoid painting your bedroom red or bright orange, as it is too energizing a color to allow adequate rest. Instead, opt for soothing pastel colors such as green or blue which promotes healing and calmness, or soft cream or beige.

Q. Do you have any advice about my bedroom furniture?

A. Keep the space around your bed clear, with no objects or furniture with sharp corners jutting in. To best support your personal energy, position your bed so you can see the door while in bed, but far enough away so you're not in alignment with it. Solid headboards made from wood are good Feng Shui, to support the chi around the head, and have a bed with a mattress raised off the floor to allow the flow of chi.

If possible, avoid sleeping under heavy ceiling beams or a slanted roof, which press down on the energy in the room. Remove any sad or depressing art or busy pictures with a lot of people, pulling on your attention. The aim is to keep the energy of the room as clear and relaxing as possible.

Q. Any final thoughts on how to sleep better?

A. Along with cool, fresh air, aromatherapy diffusers are a wonderful Feng Shui tool for improved air quality and clear breathing, such as eucalyptus, pine or tea tree oil. Soft lighting such as salt lamps is also recommended. Keep all the doors closed at night, including the bedroom door, closet, and the en-suite bathroom door.

Your bedroom should be treated as your sanctuary where you are at your most vulnerable while recharging your energies. Feng Shui for better sleep is about balance, and creating a calm and peaceful bedroom without distraction, while also promoting a good circulation of chi.

{ Comments are closed }

Not Sleeping Well? Find Out What It’s Doing To Your Mind And Body

I am noticing, more now than ever, people complaining that they are not sleeping. So many people are not able to get sleep or sleep through the night and many of them have been plagued with lack of sleep for months. I wonder if it is a sign of the times; the rough economy, people losing their jobs and the fear of losing their homes. We seem to be steeped with worry these days but it is costing us our sleep and in-turn our health.

You know that lack of sleep can make you feel grumpy and foggy but you may not realize what it can do to your sex life, memory, health, looks, and even ability to lose weight.

Lack of sleep disruptions every physiologic function in the body and affects our immune system and even makes us more prone to catching colds and the flu. Getting adequate sleep can help keep our immune systems primed for attack.

Increased risk for disease starts to kick in when people get less than six or seven hours of sleep per night. According to some estimates, 90% of people that have trouble falling and staying asleep also have a health condition. A 2007 study showed that those who had cut their sleep to five hours (or fewer) a night nearly doubled their risk of death from all causes, in particular cardiovascular disease. Another study stated that people who sleep less than four hours per night are three times more likely to die within the next six years.

Not getting enough sleep has been linked to a laundry list of mental and physical health problems, including those that stem from an impaired immune system. Sleep disorders and chronic sleep loss can put you at risk for:

  • Heart disease
  • Heart attack
  • Heart failure
  • Irregular heartbeat
  • High blood pressure
  • Stroke
  • Diabetes

Lack of sleep also impairs attention, ability to make sound judgments, alertness, concentration, learning, creative thinking, reasoning, and problem solving. A person who has not gotten adequate sleep may show signs of slurred speech, stuttering, speaking in a monotone voice, or speaking at a slower pace than usual, much like someone who is intoxicated.

REM sleep stimulates areas of the brain used for learning and memory. If you do not get enough sleep, you will not be able to remember what you learned and experienced during the day.

Also, people who do not get enough sleep can feel stressed, angry, sad, and mentally exhausted. Over time, lack of sleep can contribute to the symptoms of depression. Insomnia and depression feed on each other: Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall sleep.

More bad news: Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Now, that's a bummer!

Our appearance sufferers as well and some will experience sallow skin and puffy eyes after a few nights of missed sleep. Chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes. When you do not get enough sleep, your body releases more of the stress hormone Cortisol. In excess amounts, Cortisol can break down skin collagen, (the protein that keeps skin smooth and elastic) as well as giving you a big belly!

Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. One reason is that when you do not sleep enough, the body's ability to metabolize sugar declines, resulting in sugars being turned into fat. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.

The Safety Administration estimates that fatigue is the main cause of 100,000 auto crashes and 1,500 crash-related deaths a year, in the United States alone, because lack of sleep severely affects your reaction time. Studies show that sleep loss and poor-quality sleep also lead to accidents and injuries on the job. You may be surprised to hear that the massive Exxon Valdez oil spill, as well as the 1986 nuclear meltdown at Chernobyl (and many other newsworthy accidents) blame lack of sleep for the causes.

As the body gets older we need to get more and more rest. Sleep is extremely important to maintain both physical and mental health as well as our appearance. It's time to quiet your mind, calm your nerves and change your sleep habits!

{ Comments are closed }

Get Better Sleep With These Foods

Most people realize its bad health practice to eat a big meal right before bed (a full stomach will disturb your sleep), but did you know that some foods may actually help you to sleep better? If you've had a few nights of restless sleep, make a light whole-wheat-pasta dish with fresh vegetables, a little diced chicken breast, tomato sauce, and a sprinkle of Parmesan for dinner. This meal contains a sleep helpful combination of protein and tryptophan, which is an amino acid that converts to sleep-promoting serotonin in the body.

If your stomach's growing late at night and you feel hungry when you know you really should not be eating, try a few slices of turkey breast which is low in calories and also supplies tryptophan to help promote sleep. The foods that give you the best bang for your buck when it comes to tryptophan are:

  • Beans
  • Whole grains, including rice
  • Lentils
  • Chickpeas
  • Hazelnuts
  • Peanuts
  • Eggs
  • Sunflower seeds
  • Sesame seeds
  • Miso (fermented soy beans)
  • Raw dairy products (if you can tolerate dairy)

I find that taking a 400 mg. of Magnesium and your calcium supplement together near bedtime also helps with a defect, more restful sleep.

Drinking alcohol of any kind makes you fall asleep quickly but actually makes the second half of your sleep cycle get disrupted. This actually makes you actually feel more tired in the morning since you did not get enough of your “deep cycle” sleep. So, if you drink wine or alcohol, try to finish your drinks within 2-3 hours of your bedtime.

Also keep in mind that caffeine products like coffee, soda pop or chocolate should also be avoided in the evening or after 6:00 pm to avoid possible sleep disorder. Not everyone is so sensitive to caffeine in the evening, but if you are having trouble staying asleep through the night, being more mindful of the amount of caffeine or sugars you are consuming through the day will make a big difference. Eating lots of refined carbohydrates that are not whole grain also can be sleep disrupted due to the way your body will metabolize it like a sugar and cause stimulation.

Many people will say to try drinking a glass of warm milk, but I would suggest that only if you have no lactose intolerance and only if the milk is organic. This will help to avoid the hormones or antibiotics that were given to the cow providing any non-organic milk. Also, organic raised cows are grass fed and free range which also provides the healthiest beef product choice as well as milk.

{ Comments are closed }

Am I Sleep Deprived? 5 Surprising Signs Your Are Not Getting Enough Sleep

Sleep deprivation seems enough easily to explain – you're tired, that's it. But there are many other symptoms to sleep deprivation. Tired is a very vague term that means different things to different people. But tired is just the tip of the iceberg of sleep deprivation.

We are all tired at the end of the day, and you do not have to be sleep stripped to be tired. Tired is a normal state of being in which you may not be functioning at an optimal level, but you can do simpler tasks. You are well aware that you are tired.

But a serious sleep deficiency can build over time. You may be “getting used to” less sleep, or low quality sleep, or interrupted sleep. But the deficiency builds-up and can pose several problems in our mind and body.

Sleep deprivation can be the culprit for many symptoms. Do any of these ring a bell?

Difficulty learning – it is not only difficult to learn something new, but difficult to maintain the knowledge after a short time.

Impatience and mood swings – when you are sleep deprived you are less able to rationally and patiently handle the corridballs of life. Small problems seem large, and large problems seem insurmountable.

Anxiety and stress – much life impatience, due to compromised copying skills, stress and anxiety build up. In fact, anxiety and stress are the number one reason people do not get enough sleep to begin with, thus creating the endless sleeplessness spiral.

Aggravation of physical pain – if you are already suffering from any kind of physical pain or trying to recover from an injury, your body can not repair itself without sleep. Sleep is the body's time to recharge the battery. It is the more important to your recovery than any vitamin.

Weight gain. Yes, weight gain! There are several reasons for weight gain and sleep to be intertwined. First, without your body's ability to replenish itself you feel a lack of energy which draws you towards food. Furthermore, you are most likely to crave the foods most likely to be terrible for your weight – sugars and simple carbohydrates – which are known to give you a quick boost in energy, and bring you down crashing.

Secondly, with a lack of energy and moodiness associated with lack of sleep, you are less likely to be physical active. Your metabolism, your ability to burn calories, is compromised.

If you are struggling with any of the symptoms listed above, you may want to review your sleep habits. Count the number of hours you sleep, notice how long you sleep undisturbed and how you feel in the morning. You may be surprised to find deficiencies in your sleeping needs.

Your next step is to ask yourself why you are not getting enough sleep and addressing this issue. Find the tools and advice you need for a good night's sleep. It is essential for your health and happiness!

{ Comments are closed }

Benefits of Omega 3 Fatty Acid for Sleep Apnea

Sleep Apnea is condition that affects over 18 million Americans. Those suffering from it often go through their day tired and unable to focus properly. Not only that, but it can also make some prone to cardiovascular disease. There are several treatment options for the condition that range from lifestyle changes to surgery. This article will examine an alternate form of treatment in omega 3 fatty acid. Several recent studies have demonstrated that one of the benefits of omega 3 fatty acids is in lowering the risk for sleep apnea.

About Sleep Apnea

Sleep Apnea is a condition that affects a person's breathing during sleep. It is a chronic condition that can worsen over time. It is characterized by a stoppage of breathing that can last anywhere from 10 to 30 seconds per incident. When multiple instances occurs, this can add up to 400 seconds over the course of a single night. As mentioned, over 18 million Americans suffer from the disease with 50% of all cases diagnosed in people aged 40 and over.

There are three types of the disease. Obstructive (OSA) is the most common of the three, followed by central (CSA) and mixed (MSA). OSA is caused due to one's muscle tissue causing a blockage of the airway in your throat. CSA is caused by a problem in the brain's respiratory control center, while MSA is a combination of the other two types.

OSA is not only the most common form of the disease, it is also the most common sleep disorder in general. Being unable to get enough air through your mouth and nose can cause your oxygen levels in your body to drop. It can increase your risk for car crashes, work-related accidents, and is linked to cardiovascular disease.

Omega 3 for Sleep Apnea

Using omega 3 supplements for this sleep disorder is something that has not been researched very thoroughly, but is starting to gain recognition as people become more aware of the fatty acid. A study done by the University of Missouri showed an inverse relation between sleep apnea and DHA omega 3 fatty acid. The study showed that those with the highest incidence of sleep apnea had the lowest levels of omega 3. The author of the study noted that it could not be determined if low levels of omega 3 caused sleep apnea or if sleep apnea led to low levels of DHA.

Since those who suffer from this sleep disorder often have cardiovascular disease, another benefit of omega 3 supplements can be for that as well. Although the research for the benefits of omega 3 for sleep apnea is quite sparse at the moment, omega 3 should be included in part of your diet regardless. Having the proper amount in your diet is important for both heart health and brain health, as well as its role in a variety of other bodily functions. Hopefully more research can be done on the role of omega 3 in sleep apnea as I'm sure many would welcome a natural alternative to curbing the disease.

{ Comments are closed }

What Is the Meaning of Sex Dreams

Nearly everyone dreams several times a night. Whilst we do not always remember the dreams we have, some dreams are more likely to be recalled than others. Ones that involve danger are often in that category. So are dreams that include some form of excitement. And for most people, sex dreams count as excuse! But what do they mean?

Erotic dreams

The content of these R-rated or even X-rated dreams is too explicit to go into here but if you're old enough to have erotic dreams, you're old enough to be able to imagine what is included in them.

These are usually the worst dreams we have – in lots of different senses – and usually reflect a sexual desire that we have. Sometimes this is a desire that we secretly have but have not shared with anyone. Sometimes it can be a sexual act that – deep down – we'd love to have but have suppressed for any one of a number of reasons.

If you find yourself having erotic dreams too often then either you're a teenager and it's therefore a perfectly normal part of growing up or your sex drive is higher than your actual sex life. I'm sure you can work out some ideas on how to satisfy that side of things, ideally without costing yourself too much in lap dance fees.

Nudity dreams

Not all sex dreams involve the actual act itself. Nudity dreams fall into this category.

Sometimes you may find yourself exposed and without clothes in a very public place. Quite often this can be interpreted as the manifestation of something that you're concerned or worried about. The public nudity just takes it to a higher level than you'd encounter in real life. But the situation or location you find yourself nude in normally holds the clues as to the root cause of this problem.

Dreams about infidelity

Most often, dreams about being unfaithful to your partner are caused by a lack of satisfaction with your relationship at the time.

The problem could be sexual or it could be caused by stresses at work. It may also be because you and your partner have started to drift apart. Have a chat with them to see how you can remedy this or just pretended that you are courting them again to help bring the spark back into your relationship.

Celebrity sex dreams

If drooling over the latest celebrity moves from the occasional thought to seemingly every single dream is about getting off with Brad Pitt or Britney or whoever then you're definitely experiencing celebrity sex dreams.

These could be because your life is currently a bit dull and boring. The idea of ​​sex with a famous person brings with it the idea of ​​more spice in your life. If that's the case, work on that aspect of your life and see whether you can bring some of the benefits of these fantasies into your time with your partner. Role play may help with this – it's not just nurses uniforms that can help in the bedroom!

{ Comments are closed }

Sleeping Techniques – How to Get a Good Night’s Sleep

Getting a good night's sleep is important to everyone, that is not to say that everyone needs the same amount of sleep, it means that whatever sleep we need, should get and should be beneficial to us.

Without the right sleep we can become short tempered, our concentration levels can reduce and we are just not as good at getting on with our lives as we should be. Lack of concentration can be extremely dangerous as is falling asleep at the wrong time because we are exhausted. So how do we get a good nights sleep?

The first and most important thing is to make time for sleep. The problem with sleep for some people is that it gets in the way. We need to realize how much sleep we each need and to allow enough time for us to get it. If you know that you really do need 8 hours sleep to function properly then it's no use going to bed at two in the morning if you have to be up at seven for school or work. If you need to be up at seven, then you need to be sleep by eleven. This means that it just might not be sensible to stay up watching that late night movie or staying out late with your friends.

Then we need to look at the things that can disturb your sleep and stop you from getting a good nights sleep. Food and drink can be a problem. Coffee contains caffeine, caffeine is a stimulant which means that it can help you to stay awake. So do not drink coffee for at least three hours before trying to sleep. Alcohol can be another issue, we all know that a drink can appear to help you to sleep because it does have a sedative effect and make you feel drowsy but the problem is that the alcohol affects the WAY that you sleep. The part of sleep that we need, that restores and relaxes us is referred to as REM (Rapid Eye Movement) or dreaming sleep. Alcohol impairs this type of sleep meaning that although we are technically sleep it is the wrong kind of sleep.

Noise is another sleep disturber. Most of us will wake up if we hear a noise. It does vary from course from person to person. Some people can not sleep with a ticking clock in earshot, others can sleep right through an alarm going off. The point is that you want to minimize noise as much as you can. If your home is quieter at the back than the front then try to sleep in a room there. A noisy snoring partner will not help either. If you are a light sleeper then you may need to address this problem by either treating the snoring or sleeping apart.

Light can be a major sleep disrupter. Most people prefer to sleep in the dark. If it gets light outside very early before you are ready to wake then you need to consider fitting black out blinds to your bedroom windows.

Then we come to comfort. It is generally not a good idea to sleep where you are not comfortable as your sleep will be disturbed as your body responds to the discomfort. Your mattress needs to support you evenly and without any pressure points caused by springs sticking out. If your mattress is causing you discomfort then either replace it or improve it. A memory foam mattress topper can dramatically improve the comfort of an old mattress. Your pillow also needs to provide adequate support for your head to avoid placing any strain on your neck. A pillow needs to be able to hold your head in such a position that your neck and spine are in alignment.

Warmth is another critical factor to take into consideration. A cold bed or cold room will disturb your sleep as you wake up and move about to find a warmer position. We can not all afford to keep our bedroom heating on all night so if your bedroom tends to become cold then invest in a warmer tog duvet. An electric blanket is a great way to keep your nighttime temperature at a suitable level all night long. Today's models are incredibly economic to run and are very safe to use.

{ Comments are closed }

How To Wake Up Easily And Fresh!

You set the alarm at 6.am before going to bed. You tell yourself that you will wake up tomorrow morning at exactly 6.am Time slowly passes by, you fall sleep. 6.am, the sound of the alarm wakes you up, you reach for the alarm and …. another 5 minutes and I'll wake up (hit the snooze button). You fall sleep again, suddenly it is already 8.am You feel sad and has no one to blame except yourself. Your self-esteem meter fall dramatically.

Have you ever felt like this before (or similar)?

I've been reading some of article on how to wake up in the morning, how to wake up fresh and such. But most of these article emphasize on techniques that require changes in my diet, sleep cycle and so on. What I want is some simple yet practical method that can be used as a quick fix.

Still I found none, or perhaps my study is not enough. Here, I devised my own technique that allows me to wake up easily and fresh in the morning. It works for me, but I do not guarantee if it will work for you guys too. Let me remind you again (as I did in all my post regarding Life Hack) that the technique I about to show you require unbiased state of mind. Do not be skeptical about it either expecting too much about it. If it works for you, good. If not, try again. Still not working ?, then this technique might not suit for you. I am really sorry.

Anyways, lets begin the instruction!

What do you need

  1. Study shows that you need to sleep at least 6.5 to 7.5 hours to function at your best. Beside, study also shows that, those who live 6.5 to 7.5 hours a day live longer. So, avoid sleeping less than 6.5 hours or more than 7.5 hours. The success rate of this technique is highly dependent on the time you spend on sleeping.
  2. A bottle of drinking water.
  3. Alarm (Clock, mobile phone, etc)

What you need to do

  1. Set the alarm at full volume and place it 4 – 5 feet from your bed. This is to make sure you have to stand up and reach for the alarm when it goes on in the morning.
  2. Place a bottle of water next to the alarm. As soon as you turned off the alarm, drink the water. You should start to feel awake by now.
  3. Pour some water on your palm and massage your face to freshen your senses.
  4. Stand up straight and then proceed by doing some light exercises. This will encourage the heart to pump more blood especially to your brain.
  5. Still feel sleepy? Repeat Step 3 and Step 4 again.

Conclusion

The main idea behind this trick is to “overclock” your body so that its starts functioning as it was during your normal waking hour. I believe it will be hard for you to recall this technique during real practice, therefore, let me summarize it into one sentence to make it much easier to memorize.

Stand Up! – Drink! – Freshen your eyesight! – Exercise!

Hope you can now start to control your body instead of being control it after this! Good luck!

{ Comments are closed }

How To Beat The Sleep Robbers

Anything that starts your adrenaline pumping before you go to bed will contribute to your sleep problems like mid-afternoon caffeine drinks, television and computer screens, the wrong type of light, or stress. There are sleep obstacles that can be avoided by following these solutions:

– Television and Computers:

Avoid bluespectrum light from electronic screens on desktop PCs and iPads electronic screens which your body understands as a signal that it's not time to sleep yet. The most critical time to avoid this type of light is for the one hour before you go to bed but it is best to avoid them for at least 3 hours before you plan to go to sleep. If you can not avoid using the computer or watching TV late at night, you can get special glasses that can cut out the blue light spectrum. These special glasses are available through The Litebook Co. and they can be worn over your prescription glasses or you can wear them alone. The cost for these special glasses are from $ 40 to $ 50 a pair.

– Pitfalls of Late-Night Entertainment:

Movies that get your adrenaline pumping or news late at night that has violent content can make it difficult to stay sleep or fall sleep even if you do wear the special glasses that cut out the blue daylight rays. Playing challenging video games on your computer will have the same effect. Choose games, websites and television programs that will calm you down during the last hour before bedtime.

– Mid-Afternoon Energy Drinks:

Caffeinated drinks are elusive sleep robbers. They may help you through a mid-afternoon slump but most people do not realize that caffeine will stay in your system for up to ten hours so you could still feel the effects when you go to bed. Caffeine can cause you to wake back up off and on during the night and can also make it hard to fall sleep to begin with.

Even though a drink might say it is decaffeinated on the lavel, it can still contain some caffeine. You should buy “caffeine-free” drinks instead of decaffeinated drinks or choose ones that do not contain any caffeine naturally. Some teas are made from herbs that naturally do not contain any caffeine but stay away from green tea which does have caffeine in it naturally.

– Day-Llight Therapy:

Not the same thing as ordinary indoor lighting, exposure to the daylight spectrum of light does a better job than a caffeineated drink for relieving a drop in alertness, energy and mood during the midafternoon. You can use portable lights by Litebook which were tested in clinical trials to replace those energy drinks, sodas or coffee.

A Litebook light weighs about eleven ounces, is small (1 x 5 x 5 inches) and comes with rechargeable batteries. These lights cost about $ 200 which adds up to the same amount of money as a $ 3 cup of coffee each day over a period of three months and you do not get the calories! If you use the Litebook for about 20 minutes a day in the afternoon you will get the best results. You can also take a 20 minute walk in the daylight outdoors and it will do the same job.

– Reducing Stress and Winding Down:

It is easier to get a full night's rest if you wind yourself down gradually, even if you have had a stressful day.

Doing something relaxing like listening to classical music, sending a nice email, doing some beautiful yoga exercises, talking with good friends or reading a book can help you sleep better all night and get more rest.

Listening to classical music or doing something relaxing – such as talking with friends or sending a nice e-mail, or doing a few gentle yoga poses – can help you get more restful sleep. (If you read a book, the light from the book light might tell your body it is still daylight.)

You will not fall sleep immediately if you work late at night on a challenging project even if you are not particularly stressed. If that happens, it's a sign that you might be sleep-deprived.

{ Comments are closed }

Proven and Effective Cures for Insomnia

For a person to function properly in his day to day activities he must be able to get the right amount of sleep every night. However, there are some people who find it very difficult to fall sleep and find themselves tossing and turning through the night. If you are one of those persons then you probably have insomnia. Insomnia is a very common sleep disorder that affects a good percentage of the population. It is seen more in adults than in children and is often linked to excessive amounts of stress. This article presents some information about this sleep problem as well as some proven insomnia cures that could help you finally have a good night's rest.

Know The Reason Behind Your Insomnia

Some of the symptoms of insomnia include difficulty in falling sleep despite being exhausted, waking up frequently throughout the night, drowsiness, fatigue, irritability, and difficulty concentrating during the day. This sleep problem is caused by psychological problems such as stress, depression and anxiety as well as some physiological problems like asthma, Parkinson's disease, and hyperthyroidism. It is a good thing that insomnia can easily be cured just by changing some of your sleeping habits and by changing some aspects of your lifestyle.

Make Some Changes In Your Daily Habits

If you are an avid coffee drinker and you find yourself having trouble falling asleep then you should cut back on your intake. The caffeine in coffee makes you jittery and more exotic making it hard for you to have a calm and peaceful state of mind as you go to sleep. If you are a heavy smoker and you enjoy having a stiff drink just before going to bed then you are putting yourself at risk for having insomnia. As one of the recommended insomnia cures, experts say that it would also be a good idea to keep a sleep diary. Take note of your daily activities so you can pinpoint what you are doing wrong. By having a sleep diary you will probably find out that you take several naps throughout the day and you will realize that your late-night TV viewing and internet surfing are actually causing you to have difficulty sleeping.

Provide Yourself With A Good Sleeping Environment

Another one of those proven insomnia cures is to make sure that you have a good sleeping environment that encourages deep sleep. Make sure that the temperature in your bedroom is just comfortable enough for you and that you are able to dim the lights or turn them off completely when it is time to sleep. Noise is also one of the contributing factors for sleep disruption so make sure that your bedroom is in a quiet place in the house. If you are sleeping with a partner who snores very loudly it would be wise for you to invest in a good quality pair of ear plugs to drown out the noise. It is important for your body to associate the act of sleeping with your bed. So you should avoid doing other things in your bed like studying, using your laptop, or reading. Make sleeping the one and only activity you ever do in your bed.

Take Things A Day At A Time

Battling insomnia is a long and tedious process that will take a lot of hard work and commitment to get over. You will need a major change in your lifestyle if you want to be cured of this sleep problem.

{ Comments are closed }

Essential Tips To Stop Snoring

Everybody snores, and that is a fact of life. Research has found that men, and people who are overweight tend to snore more. The frequency and intensity of snoring will also increase as people begin to age. My advice is to deal with the snoring at an early stage while it is still easy to deal with so that you can stop from snoring. Do not wait till the problem has become so severe that your only solution is to go for surgery.

Snoring happens when you have a narrow airway inside your throat. The narrowing airway can be caused by fatty issue (for people who are overweight) and the relaxation of your throat when you sleep.

When you are sleeping, the airway inside your throat will become narrowser causing the air to move faster when they are passing through. When this happens, the tissues of the soft palate and the uvula will vibrate more causing snoring to happen.

There is different root cause for snoring. For some it is because they drink too much alcohol before they go to sleep, while people with excessive weight also tend to snore. Other reasons of snoring include eating and consumption of sleeping pills before going to bed.

The snoring can be cured with surgical procedures. However, I will advise this to be the last resort. You should try other methods available first and if you are successful then there is no need for the snoring surgery. You will also save the cost for this expensive surgery.

Another method to stop snoring is by using nasal spray. Snoring normally happens when there is a blockage of the airway inside your throat. When you use the nasal spray before you go to sleep, the spray will open up the airway inside the throat so that snoring will not happen. If you do not use a nasal spray, then you are likely to sleep with your mouth open as you need a broader airway to breathe.

Once you open your mouth to sleep, the air inhaled will dry up the membrane and tissues inside your throat. When these membranes and tissues dry up because of the consistent inhaling of air, vibration will happen causing snoring to happen.

Nobody likes a sleeping partner that snores. If you are consistently snoring and causing your sleeping partner sleepless nights, then you should find ways to stop from snoring . This is not only good for you, but also for the well-being of your sleeping partner.

{ Comments are closed }