The Seven Bedtime Bad Habits You Should Avoid

Every human being needs a minimum of 8 hours of sleep. But sometimes due to several reasons we do not get that amount of sleep. Let us have a quick glance at the 7 things that should be avoided before you go to bed to sleep. Try to keep all of these in mind so as to make sure that you have a good and sound sleep at night.

  1. Stop drinking water: Water is extremely necessary for all of us because it helps to keep all the important functions of the body running perfectly. It even keeps all the joints of the body lubricated. What is more, it helps in the movement of waste materials or feces out of the body. But if you drink water just before going to bed, you will surely have to get up in the middle of the night to go to the washroom and not just once, it will definitely happen a number of times, so interrupting your sleep.
  2. Do not sleep during the day: Taking a nap during the day is strictly prohibited. This is because it will only lead to sleeplessness during the night time.
  3. Try to avoid mobiles and laptops: Just before going to bed to sleep try not to use mobile or laptop. You should also avoid bringing these things into the bedroom as it leads to lack of sleep or going to sleep late.
  4. Have a perfect schedule for dinner: Always try to make a good schedule for dinner. This is because having dinner late at night is extremely unhealthy and also interferees with proper sleep patterns. So, try to have dinner early and at least 1-2 hours before retiring to bed.
  5. Set your own bedtime routine: Try to set a proper bedtime routine. When your body gets used to these routines you will definitely have a proper amount of sleep at night.
  6. Avoid coffee before going to bed: Coffee contains huge lots of caffeine that drives away sleep and also makes the person alert. It actually is needed to drive off sleep and since should not be taken before going to bed. Caffeine energizes you and makes you active to such an amount that you lose your sleep.
  7. Choose your favorite position for sleeping: It is often seen that due to wrong postures for sleeping the sleep gets interrupted in the middle of the night. This is to be kept in mind and for that try to have and set a proper position that is best suited to you for sleeping.

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These Foods Might Help You Get A Good Night’s Sleep

Sleep deprivation is a real and serious concern that can negatively affect your bodily functions, so it is only fitting to explore natural sleep aids if you are having a difficult time dozing off.

Now, what foods can help you in your mission to sleep more, sleep better? According to Woman's Day, eating the right foods in the hours before you hit the sack may help you better and more quickly fall. The quality of your sleep may even improve.

Here's a quick list of these foods for promoting sleep – be sure to consume them in moderation and to consider any health concerns you may with these items.

  • Hard-cooked eggs – If you are chronically sleep-deprived one solution could be a pre-bedtime treat that is rich in protein. Your snack, too, may simply be too much in simple, sugary carbohydrates such as candy and junk food. These simple carbs can make you “high” on sugar and drop your blood sugar levels while you're asleep, causing you to wake up at an ungodly hour. Try consuming an egg, cheese, or nuts – a protein-filled snack is a better option that these carbs.
  • Edamame – Lightly salted edamame is a good idea for some bedtime snack – particularly among those dealing with menopause-related symptoms. It contains estrogen-like compounds, also found in soy that can benefit nighttime hot flashes potentially disrupting your sleep.
  • Miso – A serving of this broth-based soup that the Japanese love can pack quite a nutritional punch and help you sleep better. Miso boasts of amino acids boosting the production of the hormone melatonin, which is critical in getting sleep. In addition, studies show that warm liquids like this soup may relate cold symptoms, which could be getting in the way of your rest at night.
  • Dairy – Both milk and yogurt has a surprising sleep-promoting nutrient: calcium, which can effectively reduce stress and stabilize nerve fibers such as those found in the brain. Go for a cup of Greek yogurt to not only better sleep, but also ease your stress and worries on the day ahead.
  • Broccoli – More fiber means more time for restorative sleep, according to recent research. So why not get enough of it in your diet? Choose fiber-rich foods such as broccoli, beans, and raspberries, and try to cut back on your scheduled fat intake, including steak, butter, bacon, and cheese.

Good lifestyle choices like an appropriate diet may be paired with natural sleep remedies if you are indeed having a hard time at night. Deep sleep is particularly critical and helps you wake up feeling more alert, energized, and ready to face the tasks and challenges ahead. Nootropics, for instance, are not just cognitive-enhancing substances that can address memory, focus, and learning deficits, but can also serve as sleep aid pills that could spell a great difference in your sleep and overall health.

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The Scary Effects of Sleeplessness on the Body

With sleep having such a significant role in your health and well-being, being relocated of a good night's rest should not be taken lightly. There is a steep price to pay for sleeplessness, and it can range from minor and severe physical to mental effects. And it can not be emphasized enough: a good night's sleep is necessary.

For starters, sleep allows the body to tend to your health and get you ready for another day of wakefulness. In children and teens, growth-promoting hormones are released during sleep, helping build muscle mass and repair cells and tissues. Sleep is a cornerstone of development during puberty.

When a person is skimping on sleep, his or her brain probably would not function properly, affecting cognitive abilities and the emotional state. It can reduce one's immune defenses as well as lead to obvious effects such as yawning, sleepiness, and irritability. Chronically occurring, sleep deprivation can negatively affect balance, coordination, and daily decision-making.

Here are some more ways that a lack of good night's sleep can be quite a nightmare, as outlined by Healthline. It's high time you learn how to get good sleep on a regular basis.

  • Immune system – Your immune systems creates cytokines and infection-busting cells and antibodies while you sleep. These tools will work together to fend off foreign invaders such as bacteria and viruses; they also help you better sleep and energize the immune system for its ongoing mission. When you're sleep-deprived, your immunity is unable to build up and boost these forces, such that you recover longer from disease and become more prone to chronic conditions like diabetes.
  • Respiratory system – Since your immunity goes down when you're sleep-deprived, you become more vulnerable to respiratory illnesses such as the common cold and the flu. Those with chronic lung disease can expect to get worse when they are often missing out on sleep.
  • Central nervous system – The body's information highway also suffers from sleeplessness. As you sleep, your brain rests its busy neurons and creates new pathways to gear you up in the morning. During sleep deprivation, the brain is exhausted and can not work on its assigned duties. You can feel it: you are yawning a lot, sluggish, find it hard to concentrate, and not in the best shape for learning. You also get setbacks in your emotional state, becoming short-tempered and having mood swings.
  • Digestive system – There are studies that have established a link between sleeplessness and weight gain, joining eating too much and lack of exercise as risk factors for obesity. Sleeplessness also raises the production of stress hormone cortisol and reduces hormone leptin, which dictates satiety to the brain. Further, it increases levels of ghrelin, which stimulates your appetite.
  • Cardiovascular system – Since you are more at risk of being overweight or obese when you are chronically missing sleep, you can also expect to have a greater chance of having cardiovascular issues. Sleep is important in healing and repairing your blood vessels as well as heart, and having insufficient amounts of it can lead to a higher risk of hypertension, stroke, and heart disease.

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Why You Should Know About Sleep Tracking and How to Do It Best

Sleep tracking is both beneficial to monitor sleep cycles and keep track of your exercise routine. Check out this article written to help you understand how sleep tracking is essential for you and how it helps you understand your body better.

It's common knowledge that good sleep is vital for a healthy mind and body. Sleep is the equivalent of hitting the refresh button for your brain. However, there are different cycles of sleep that must take place each night in order for it to make a significant difference to your overall health.

The new collections of fitness trackers out there in the market are usually promoted as exercise equipment, but they can be useful in other areas of your life as well. Weaving a fitness tracker at night allows you to monitor and track your sleep cycles along with the amount of time you spend in the different levels of sleep so can get an accurate idea of ​​your sleep patterns.

The data collected by this equipment can help to figure out whether you're getting enough sleep, too much of it or not enough good sleep (the latter is quite common in people). People who suffer from restless or broken sleep can track at what time they get the best sleep; and those who do not sleep according to a regular pattern can acquire valuable knowledge that might help to set a pattern or better understand what activities during the day may be causing the disturbance in their sleep pattern.

The best way to make sense of the data is to combine the information with other data such as heath and activity information. You can then see what the effect of your day's activity has on your sleep pattern and vice-versa. For example, if you made a significant change in your exercise routine or decided to work out less, you can see how these changes in your body's activity affect your energy levels, so, your sleep cycle in general. In addition, you can even improve your sleep based on the information collected with this information you collect.

Since there are so many scenarios that can affect your sleep cycle, tracking your sleep is the best way to help pinpoint what's wrong and what can be changed. We all need to have good sleep, and the best way to find out when or not you are getting it, is to start tracking it.

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Sleep & Its Importance

Sleep is an integral part of daily life. It's a natural and physiological process to recharge the mind, heart, and body. It's a state of temporary death as we do not sense anything while in sleep mode. Busy people tend to sleep for a brief period of 4 to 5 hours during the night. Working continuously without any break will affect the health of a person in the long run. Too much of it makes anyone lazy and unproductive.

Sleep varies depending on the stages of life. Children eat and sleep more to remain hale and active. When the burdens and pleasures compete in the adulthood, they work more but sleep less. The old age sees the slows down in the intake of food, productivity, and the sleep duration. Nonetheless, with systematic and balanced approach towards work and health, one can lead a happy life.

Types of sleep. Normally, sleep means 'lying on something by closing one's eyes in the night-time.' For those doing the night duties, daytime sleep is essential. Some people have spells of sleep whenever they find time during the bus or train journey or after the lunch. Such short sleep is known as 'Nap' or 'Siesta.' Few people have the habit of sleeping through the whole day during their long train journey. Blessed is the people who can sleep anytime, anyway (sitting or standing or lying), and anywhere: An adaptation to sleep.

Sound sleep is a condition when one gets good sleep without disturbances like noise, dreams, light, etc. Definitely, it does not mean the snoring, talking or walking that spoils the peace of the fellow sleepers. Usually, a person will not be aware of such a problem unless someone tells him. A wife asked the family doctor to help her in controlling the husband's sleep-talking. The doctor said, “There is no cure available as it's a natural process.” But the lady replied, “In that case, at least treat him to talk louder so that I could hear properly.”

Some sections of the society do sacrifice their night's sleep to safeguard the welfare of others. Thanks to the personnel working in the defense, hospital, transport, and police for their dedication. Dalai Lama said, “Sleep is the best meditation.”

One thing that works unselfishly and incessantly without rest or sleep is our heart. However, good sleep keeps the heart healthy. Read some books to get sleep quicker, but never resort to any shortcuts like sleeping pill and liquor.

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Top Five Sleep Apnea Aids

According to the National Sleep Foundation, there are approximately 18 million people in the United States suffering from sleep apnea. Symptoms range from chronic snoring to trouble concentrating. If this condition is left untreated, it can become quite dangerous. Patients may develop high blood pressure, suffer congestive heart failure, and even enter a state of depression. Seeking medical attention is a must. While waiting for your doctor's appointment, there are a few aids you can try at home.

Sleep Apnea Pillow

Since snoring is a big part of this condition, it makes sense to try a special pillow that is designed to keep you from rolling on your back. This position often leads to heavy breathing and allows the tongue to fall back and obstructive the throat. The pillow pulls the jaw forward and encourages resting on one's side.

Oral Appliance

Just like a specialized pillow, an oral appliance works to keep the jaw forward and prevent soft tissues from blocking the back of the throat. One wears this mouthpiece at night when going to bed. For this treatment, a dental impression kit customizes the mouth guard. Just make sure the oral appliance is approved for use by the Food and Drug Administration.

CPAP Machine

CPAP is short for Continuous Positive Airway Pressure. This machine is also used at night. The user wears a mask that pushes air into the body, keeping the airways open and clear. Some systems have a mask that only covers a person's nose while others feature one that goes over both the nose and the mouth. Finding one that is comfortable and a good fit is key. In some cases, the insurance company covers the cost of this device if the patient has a prescription from the doctor.

Humidifiers

Humidifiers are excellent to use in combination with other aids. These handy gadgets return moisture to the air. In turn, the air prevents mouth dryness and nasal congestion which contribute to snoring. Rush University Medical Center recommends using distilled water with a humidifier and changing the filter regularly to prevent bacteria and mold growth. Also, make sure you completely dry the machine out before putting it away.

Nasal Strips

Free of any medication, nasal strips are an affordable option when it comes to combating sleep apnea. Users simply peel the backing off of the strips and place them on the nose to keep airways open. It is important to wash and dry the skin on the nose beforehand, as the adhesive will not stick well if the skin is oily. Simply leave the strips on until morning.

Always keep a doctor informed of any treatments in use, and never implement them as a replacement for professional medical advice. Sleep apnea should be closely monitored by a physician who can make adjustments as needed to ensure a good night's rest.

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The Miracle of Sleep

I want to identify a topic that is vastly overlooked during an intestinal physical training program for youth athletes. This topic is something that many of us would equate with a miracle drug. It's something that we all (or most of us) enjoy and something we often ignore. It's often talked about with us in awe of those that use it and many of us with we got more of it. It seems like the ultimate passive activity and the least productive part of our lives (University of Michigan Depression Center, 2014). However, it's one of the most effective methods to overcome anxiety, reduce stress, develop muscles, increase testosterone production, allow the brain to flush itself of damaging molecules associated with neurodegeneration, make you generally happier, improve your sex life, increase learning, make you a better driver, reduce the likelihood of diabetes, give you unhealthy skin, prevent headaches and migraines, make you less likely to catch a cold and reduce your risk of heart problems.

Let's talk about sleep.

With millions of us deficient regarding our sleep patterns, it's clear that we need more, better sleep. Most of us actually need more sleep than we're getting. Surveys conducted by the American Psychological Association between 1999 and 2004 showed that over 70 different sleep disorders were represented in more than 40 million Americans and up to 60% of us report at least a few nights per week of sleep issues. Possibly even more concerned, according to the American Psychological Association, 69 percent of children have experienced one or more sleep problems a few nights a week. Wonder why a kid is lost in space during practice?

Although we all have varying needs for amounts of sleep, the general rule is us humans are built for about 16 hours of conscious thought and approximately eight hours of sleep at night. Some of us report that six hours of sleep is all we need, and that could be correct, but others state a need for up to ten hours according to the American Psychological Association. Children, up to about age 17-18, should receive closer to 9 hours for proper physical development and cognitive function.

During sleep muscle cells repair, muscles grow, growth hormone is produced, and protein synthesis occurs. Without these occurrences, our bodies will not be able to grow or repair itself as needed. Additionally, skipping sleep can drastically lower testosterone levels in as little as ONE WEEK. This lower testosterone is directly linked to lower energy, concentration problems, higher levels of fatigue and a decrease in strength. In a study by the University of Chicago Medical Center, 10 healthy men age 18-23 were deprived of sleep for one week and their tests showed a drop of 10-15% in testosterone. And we all know what testosterone does for us.

The real question may be, how can us coaches apply these lessons to our lives, as well.

BETTER EVERY DAY!

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Healthy Sleep – Three Natural Options For Improving Your Sleep

If you want to see the best results from your fitness and nutrition program, you need to be sure you are devoting sufficient time at night to getting the quality rest your body needs. Sadly, many people fall short as far as their sleep is concerned. Either they are not going to bed at an early enough hour to maximize their sleep duration, or when they finally do get to bed, they toss and turn for many hours, resulting in lower quality sleep.

For some people, the key to better weight control might just be in a good night's sleep. Individuals who feel fatigued during the day often snack to gain energy and increase alertness.

The food news is there are things you can do to help overcome this issue. Let's look at three natural options to help improve your sleep …

1. Melatonin. The first natural sleep aid you may consider is melatonin. Your body can naturally produce this hormone, which contributes to regulate the sleep / wake cycles.

The drawback? As you age, your body's natural melatonin production will slow or possibly even stop, making it harder to fall sleep. Supplementation can there help. As it is produced naturally in the body, there are not any major risk factors for using this sleep aid, however, do note it can make some people feel very drowsy after using it. Adjust your dose accordingly.

Valerian. Another of the sleep aids you might want to consider is valerian. This herb has been used for many years to help those who are struggling with sleep, and while it will not cure insomnia, it can increase the total quality of your sleep, so helping you wake up feeling more rested.

You will often find valerian in over the counter sleeping pills.

3. Chamomile. Finally, the last sleep aid you might want to consider is chamomile. Typically taken in tea format, chamomile is an excellent way to help induce sleepiness and relax your body and mind. Being totally rested can then go a long way towards helping prepare you for a good night's rest.

Just do be careful with how much you drink, or you may frequently woke to use the bathroom, which is a sure-fire way to disrupt your sleep quality.

Keep these three options in the back of your mind. The best case scenario is to learn to sleep without the use of any sleep aids, however when that's not possible, these strategies may help out.

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A Fool-Proof Formula For Partners With Varying Sleep Behaviors

Researchers believe that we each have a special sleeping chronotype that puts us somewhere on the spectrum in between early morning lark and night owl. With more than 60% of grownups sleeping with somebody else, it's not surprising that specific sleep patterns often clash.

A survey by a leading bedroom furnishings company discovered that 75% of couples report that they go to bed at different times, as much as four nights a week. The significant reasons include long work hours, socializing, or online shopping and video games.

Meanwhile, more than a third of couples state they appeal because their partner disturbs them or wakes them due to conflicting schedules.

Luckily, you do not need to resign yourself to insomnia due to the fact that you and your partner have incompatible bed times. Try these ideas for enhancing your sleep time, which in turn could help your marriage or partnership.

Steps to Take With Your Partner

1. Accept your differences. Individual sleep patterns are rooted in biology and habit, and they're challenging to alter. Tampering with them might leave you sleepy and unproductive, so it's better for both of you to deal with and accept each other's natural tendencies.

2. Interact openly. Interaction is crucial to dealing with any concern. Talk with your partner about your requirements and work together on finding options.

3. Address root problems. It may be much easier to argument about daily schedules when it's really something more delicate that's troubling you. Ask yourself if you're avoiding defect issues.

4. Preserve varying bed times. Make staggered bed times work for you. It can be a convenient method to divide up parenting responsibilities if one of you cooks breakfast and the other one takes care of getting the kids ready for bed.

5. Consider separate bedrooms. Numerous happy couples sleep apart. It's one choice if you have adequate space in your home.

6. Set aside time to be together. Whatever plans you choose, make it a necessity to spend time with your partner. Go to the gym together or take a foreign language course.

Actions to Take With Your Home

1. Buy a bigger bed. Research study shows that you're less likely to be awakened by your partner if you're sleeping in a king-size bed. If that's beyond your current budget, you could still get your very own blanket.

2. Change the lights. Try a clip-on book light if you wish to read in bed. For getting dressed in the morning, keep a lamp behind a screen rather than turning on the overhead lights.

3. Reduce noise. You're bound to be making some sounds when you enter the bed room after your partner has gone to sleep. To reduce the disruption, wait at least an hour so they're most likely to be in a deep sleep.

4. Limit electronics. It's easier to obtain your forty winks if you turn off TVs and computer systems a minimum of an hour before retiring for the night. If you're bringing your phone to bed, put it on vibrate under your pillow.

More Tips

1. Remove your kids. More than 81% of married adults who generally let their kids sleep with them report having difficulty getting proper rest, according to the National Sleep Foundation. Keep your kids in their own rooms.

2. Deal with stress. You'll both sleep more in harmony if you're unwound and not stressed. Meditate prior to going to bed and try to find methods to simplify your lifestyle.

3. Go camping. Studies reveal that sleeping outdoors can assist in restoring your biological rhythm. Pitching a tent in the yard or checking out a national park could be an enjoyable way to begin developing healthy sleep habits.

Even if you're a morning lark wed to a night owl, you can have a good night's sleep and a happy marrial relationship. Take pleasure in each other's distinctions while you handle your body clocks so you'll be well-loved and well-rested.

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Sleep Apnea and It’s Homeopathic Solution

  • Do you snore?
  • Do you often wake up from deep sleep abruptly?
  • Do you get morning headaches and a fatigued feeling all through the day?
  • Do you have excessive daytime sleepiness and find it difficult to maintain your attention?

Possibly you are suffering with Sleep Apnea.

Sleep apnea is one of the most common yet serious ailments in which breathing stops and starts intermittently. It affects one out of every 15 Americans and males are more prone to get it than females.

In this, the breathing stops all of a sudden and that can last from a few seconds to few minutes. For the diagnostic purpose, one should get at least five episodes of sleep apnea within one hour of sleep. In some severe cases, it can occur up to 30 times an hour.

Most common signs & symptoms:

  • Loud snoring most of the times
  • Intermittent breathing pauses which are observed more by other people
  • Chronic fatigue during day time
  • Difficulty to concentrate
  • Excessive sleepiness during the day
  • Dry mouth

There are plenty of people who snore and since snoring is seldom seen as a sign of something significantly serious. Of course, even in case of sleep apnea, it is not mandatory for both and every patient to snore. But one should always consult a doctor when the snoring occurs on a daily basis and if it is associated with fatigue.

There are two major types of sleep apnea:

  1. Obstructive: where throat muscles get relaxed. This one is the most common type of sleep apnea.
  2. Central: where brain does not send breathing signals to the respiratory muscles.

Who is more at risk?

  • Obese people – these people have almost three times greater risk of developing it.
  • People with thicker neck circumference
  • Males more affected than females
  • Older age
  • Family history of sleep apnea
  • Alcohol or tranquilizer abuse
  • Smoking
  • Diabetes or hypertension

What can be done apart from medication?

  • try to sleep on side than on back
  • avoid alcohol or sedatives
  • take regular medication

Homeopathic perspective:

Homeopathy treats the central or root-cause and has shown very effective in relieving the symptoms of sleep apnea in my last 15 years of experience. The most commonly used remedies include – Calc Carb, Hepar Sulf, Ipecan and Sambucus. A well-selected remedy from this group or some other, based on the constitutional assessment of the patient can refer to sleep apnea and snoring significantly.

But obviously, it is not safe to do self-treatment. One should always reach a professional.

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Natural Sleep Remedies to Combat Sleep Deprivation

1. Air Purifiers – Do you suffer from allergies, have pets or smokers in the house, or live in a metropolitan area where pollution is high? Then using an air purifier may be a good solution for your sleep quality. In a 2010 Harvard study, it was discovered that higher levels in air pollution increased the risk of sleep-disordered breathing, low blood oxygen levels, and reduced quality of sleep. An Air Purifier with a HEPA (High-Efficiency Particulate Air) filter removes 99.9% of dust particles larger than 0.3 microns. Your health is affected by what you do with the most consistency.

2. Sleep in a Cooler Climate – Sleeping in an environment with a temperature between 60-68 degrees Fahrenheit creates a “Thermo neutrality Zone” optimal for sleep. It's even been found that those suffering from insomnia have a higher body core temperature. If you need to cool your bedroom or even the surface you sleep on, there are some very easy options. There have been wonderful improvements to your basic bedroom fan, as well as air coolers. New sleep technology has also produced temperature controlled mattress pads.

3. Aromatherapy – For thousands of years cultures from around the world have used aromatherapy for a wide range of functions including: reduction anxiety, ease depression, boost energy, eliminate headaches, and induce sleep. Essential Oils are highly concentrated liquids distilled from leaves, roots, pedals, and seeds of plants. Some extracts, including Lavender, have shown to be beneficial for sleep . You can use Aroma Diffusers to break down essential oils into micro molecules, and then project them into the air to fill your bedroom.

4. Light Therapy – Everyone has a natural sleep / wake cycle that tells their body when it is time to go to bed, or time to wake up. This internal clock is generally set to the exposure of bright light. However, in months where sunlight is limited, or if you are indoors all day, it is fairly easy to throw off this cycle. Light Therapy can mimic outdoor light and help adjust your circadian rhythm.

5. Go Organic – Do you have sensitive skin that causes itchiness or irritability in bed? Do you have concerns with flame retardant chemical used in many mattresses? Do you suffer from allergies? Then you may consider sleeping on an organic mattress, and also utilizing organic pillows and sheets. An organic mattress uses all-natural materials, and its construction avoids the use of all glues and adhesives, while its natural design completely eliminates the need for fire-retardant chemicals or flame retardant barriers.

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Choosing a Good Mattress for Your Child

When the time comes for your children to transfer from a cot to a bed, it is very important that they sleep on supportable mattress for their spines. Providing a comfortable base that will support your child's growing body is more important than the style of bed you choose. It would be a good idea to consult with an expert and to select wisely a quality mattress with adequate support.

So how do you choose the best mattress for your child? You will see plenty of models and many styles that make you realize how kids' beds are not created equal. The period of transition from a baby bed to a normal bed and proper mattress should happen when your child is 20 and 36 months old.

Experts agree that latex mattresses will provide better support for the spine system. Children with allergies or asthma need synthetic-filled mattresses that resist dust mites and allergens. The best mattresses for kids also have microbial or hypoallergenic fill and covers, which help control these problems. Give your child a better night's sleep with a child's mattress that will not harbor or invite things that will keep him awake. Different mattress manufacturer implements different technology and level of firmness. The most common mattress used for kids is the basic innerspring mattress which is also a budget friendly and can last for a few years.

Some of the best mattresses are foam made. Memory foam responds to body heat, shape and pressure. These are available in a variety of thickness and price ranges as well. To give a mattress a density test, pick it up, place a hand on each side in the center and then press your palms together. A strict mattress will not allow you to press very far. The mattress size you choose will mainly be about your personal preference. Manufacturers can create different levels of comfort, durability and firmness considering your budget opportunities. There are differences though. A mattress can be considered as good and this is depending on varied preferences of the people. The spectrum of comfort levels is very wide from most firms to the softest. Mattress firmness is rated differently from back, side and stomach sleepers. There are also custom made mattresses with a precise shape or extra firm specifications with an attention to detail.

A good mattress can easily last 10 years. So, you should consider investing in hypoallergenic mattress and antibacterial mattress cover to relieve breathing difficulties and allergic reactions.

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7 Proven Tips to Enjoy a Peaceful Slumber

As we get older, getting a good night's sleep becomes more and more difficult. In fact, counting sheep to enter dream land does not seem to work anymore. Although there are several tips available to combat insomnia, such as getting plenty of exercise, keeping the bedroom cool, drinking a warm glass of milk, and so on; these tips do not really work for some people at all.

That's why we have gathered a 'new generation' of sleep hacks. These are unconventional ways that will help you feel sleepy in no time. Before you know it, you're already sleeping like a log.

1. Munch on Something

A lot would raise their eyebrows upon reading this– well, you better not. Research shows that eating a small portion of food that contains carbohydrates combined with protein or calcium, can help you enjoy a good night's sleep. These food combos improve the production of serotonin– a brain chemical that's responsible for calming us down. The perfect time to eat these foods would be an hour before retiring to bed.

2. Stay Put and Do not Move

If we're going to rely on conventional wisdom, it has been mentioned that if you find it difficult to sleep, then you should just get out of bed and do something else. However, if you're going to ask us, we believe that it's better if you'll just keep lying in bed between the sheets and practice deep breathing. You can also try visualization exercises until you feel sleepy.

3. Drink Coffee

Most would say that caffeine is the number one enemy of those who are trying to sleep. We beg to disagree, and there's a UK study to support that. Studies show that those who drink 1-2 cups of coffee usually feel sleepy after finishing the last drop, and once they wake up, they can feel more energized and awake.

4. Trust Your Smell

There are some scents that could help you fall sleep. This includes ylang ylang and chamomile. Try to mix a few drops of essential oil and water in a spray bottle, and spray it on your pillow.

5. Colors

If you're not aware, the color of your bedroom walls could actually help in turning your sanctuary into a sleep haven. There are some colors that could inspire you to stay active, while there are some that promotes drowsiness. For example, white is one of the colors to avoid because it curbs melatonin. A hormone that balances the sleep-wake cycle. The colors, such as brown and navy blue are some of the colors that promote better sleep.

6. Say No to Milk, Yes to Cherry Juice

Considering the fact that cherry juice is rich in melatonin, it could actually help you feel a little more sleepy. That said, the next time you visit the grocery store, instead of grabbing a carton of milk, opt for a bottle of cherry juice instead.

7. Mind Games

Never underestimate the power of your mind and imagination – these two can help you fall sleep. Try to imagine that the day is over, you're tired, and nothing is better than lying in bed. A comfy bed might be just what you need to feel sleepy.

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How to Overcome Nightmares and Sleep Disorders in Adults

It is my experience that nightmares and sleeping disorders are linked to stress and the input of ideas into one's brains that are against logic. The big one is violence and watching a violent or scary movie during that day or night preferring the event is a big no-no if one wants to avoid these problems. What you take into the brain by way of sight, smell, hearing, or other, causes a reaction and the nerves have to work to restore normality.

We do not understand how the brain does this but as a spiritual person it is my opinion that we have this form of life that rejects anything that opposes the Spirit. It is the master of truth and anything false, such as a lie or make-believe, causes a great disturbance in our nervous equilibrium. Likewise, things that harm life are also likely to bring about the trauma that sets the brain in motion.

To avoid all contact with the world is hard, especially when one is dependent on working for a living and returning a family. Everyone will have a different need and as a parent one runs the risk of alienating the children by not allowing them to do and watch things that might be dangerous for your peace-of-mind.

If the problem of nightmares and sleep disorders are a problem, then try switching off the television and radio and meditating. The idea is to clean the mind before one retires. Try also to stop the waves of thoughts rushing through that will keep you awake for hours. This is self-control and a skill to be acquired that will help bring peace and more love into your life.

Stress from nightmares and sleep disorders is severe in many who struggle with it night after night. It is, however, fixable in most cases by these simple strategies.

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How to Fall Asleep Easily

It's all about training your brain. Give it the chance to race around like crazy and keep you awake all night and it will be in its element – and you will get little to no sleep. Stop it dead and you will fall straight to sleep. That is a simple formula and it just takes a bit of practice to master it. The technique involves catching thoughts and stopping them before they have time to take off. Think of them like little streams of water flowing that can be easily damaged.

There are other techniques to learn as well. As a writer I get up really early, sometimes between 3 and 4 am Mostly, however, it will be between 4 and 5 am That means that by 10 pm I am struggling to stay awake but I push myself to write another article before retiring.

Climbing into bed with my eyes watering from tiredness before I know it its morning and I am doing it all over again. Getting up during the night when nature calls may be a strain on the body if one can not then go back to sleep. The same technique applies. Do not let the brain take off in different directions with thoughts and plans, and so on.

We mostly all lead busy lives and writing is a constant stimulus on the brain and that has a long-term health effect on the whole body. Making sure one walks and exercises appropriately is important for the brain and sleep. A hard day's work or even a few hours spent in the garden will work wonders to make you tired.

The subjects I write about are no strain as I have memory of my reincarnation and with a link to the Spirit of the Universe, the real God, it feeds me information for a good article. That means there is no real thinking required to do it. When one has to dream up things to do or write about the brain is likely to become too active for sleep.

Know your topic and whatever job you do you will receive rewards that will satisfy your intelligence and help increase the restlessness derived from worry and stress. These are also triggers to poor sleeping habits.

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