8 Simple Tips to Fall Asleep Easier

How Can I Fall Asleep Faster?

Every once in a while, we will unduly have some trouble sleeping at night. While it may not be a case of insomnia, unable to fall sleep as fast as you would have like can potentially ruin your waking time the next day, not to mention the lack of focus and attention that the companies are the lack of good night rest.

If you're having trouble falling asleep at night, then these tips might just help you get a better night rest tonight.

1. Cut the caffeine – Caffeine alters your physiological states and increases your alert level, which is why it's commonly the first drink consumed by the sleep deprived all over the world. By limiting or stopping your consumption of any caffeine conditioned such as Tea, Coffee and even Chocolate at least 6 hours before bed time, you're removing one factor that shares to sleepless nights.

2. Have a bedtime routine – As a creature of habits, we love routines! Routine gets us into the “zone” faster, whether it's at work or at home. If you do not already have, try establishing a routine before bedtime, as it helps send a signal to your body that it is time to shut down. Personally I found that listening to soft music before bedtime is a good way to relax the body and mind and help induce sleepiness.

3. Try a hot bath – One of the most relaxing state we sometimes find ourselves in is immediately after a hot bath. Your body temperature drops after a hot bath and that is ideal for sleeping as your body temperature plays a key role in determining your sleepiness.

4. Set a Do Not Disturb time – The downside to this extremely exciting social media age is that we're constantly busy checking our mobile devices for updates, gossip and news. Having your mobile devices to constantly send you updates will keep you awake and occupied, even if its time for bed. Most devices now comes with an option to schedule a Do Not Disturb mode, set it to an hour before bedtime and through the night to give your mind and body a good night rest.

5. Setting the bedroom right – Your bedroom plays an important role in promoting sleepiness at night, dimming your light, turning down the volume on your tv, setting your room temperature right and having curtains that block out the street light will give you a better chance of falling asleep faster at night.

6. Drink the right drinks – As opposed to caffeine, having the right drinks before bedtime can help calm your nerves and relaxes your body. Warm milk, non caffeineated herbal tea, decaffeinated green tea are all good options to that cappuccino.

7. Avoid exercise right before bedtime – Exercising before bedtime will surely keep you awake until the wee hours in the morning, as it releases adrenaline which will keep you awake. Schedule your daily exercises in the morning or early evening.

8. Relaxing your Body and Mind! – Above all, the most effective method when it comes to falling sleep fast is the ability to relax your body and mind when on the bed. Mind filled with thoughts at night is guarantee to give you a sleepless night. Try listing down all your to-dos before bedtime to address all your next day worry so you do not have to do that while trying to sleep, learn simple breathing techniques to relax your body, and visualize a calm scenery in order to soothe your mind .

All it takes for you to fall sleep faster is just a little bit of preparation and avoidance as listed above, so why not try it tonight?

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Sleep Foods: Studies Show Top Foods for Insomnia

The National Institutes of Health reports that about thirty percent of the population experiences disrupted sleep and insomnia. Because sleeping drugs are addictive and come with side effects, many people are reaching out for natural sleep remedies.

Research studies are confirming that certain foods are great as foods for sleep. There are those that are high in the natural sleep hormone known as melatonin, and other foods are providing them good sources of potassium, calcium and magnesium.

In a study from the University of California San Diego, researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of potassium chloride supplements to one week of identical placebo capsules. Their results were published in the journal “Sleep”, and shown that potassium significantly increased sleep efficiency due to less awakenings after falling asleep.

The tart “Montmorency” cherry contains a significant level of melatonin per a study done at the University of Texas Health Science Center. Cherries are available in a concentrated supplement form that can be taken in the evening to improve the quality of sleep. Other ways cherries can be eaten include fresh cherries, frozen cherries and cherry juice. Cherry juice should be diluted with water or sparkling water as it is high in natural sugars.

Researchers have measured the effect that different types of rice have as sleep remedies. Mahatma rice (low carbohydrate rice) was compared to Jasmine rice (high in carbohydrates) for their effects on sleep quality. The rice was eaten either four hours before bedtime or one hour before bedtime. The study from the American Journal of Clinical Nutrition found that a high carbohydrate-based meal resulted in a significant shortening of the time needed to fall sleep when eating it four hours before bed.

Almonds are a very good source magnesium and can help with better sleep. James F. Balch, MD, author of Prescription for Nutritional Healing, writes: “A lack of the nutrients faculty and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” Eating a grateful or two of almonds before bed can be helpful.

A recently released study on magnesium sleep supplements came from the University of Medical Sciences in Iran. It included 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it's interesting to note that the researchers recommend their results be extended as a helpful aid to all ages of the general population.

The people were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks. In the group that was given magnesium, the subjects experienced significant increases in sleep time, with less night time interruptions and fewer early morning awakenings.

For help with sleeplessness or insomnia, use these foods and minerals well to get a better night's sleep.

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Can’t Sleep? Causes and Remedies

Shakespeare called sleep “the chief nourisher in life's fever.”

Chronic insomnia can contribute to serious health problems. It's important to find the reasons for your sleeplessness. Once you identify the cause, you can treat it and get the sleep you unfortunately need.

Some Reasons That Cause Sleeplessness:

  • Stress, anxiety, and depression cause half of all insomnia cases.
  • Consuming products with caffeine during the day and evening, especially soft drinks and coffee, will cause sleeplessness.
  • Not having a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you're tired. This will help you to get back in a regular sleep rhythm.
  • Check the labels of your medicines; caffeine is a common ingredient in many prescription and over-the-counter headache medications.
  • Do not smoke. Nicotine can stay in your system up to 4 hours and stimulates the central nervous system, making it hard to fall sleep.

Before you reach for the sleeping pills, which the common side effects include headaches, muscle aches, constipation, dry mouth, daytime sleepiness, trouble concentrating, dizziness, unsteadiness, rebound insomnia and dependence, try some natural therapies or lifestyle changes first.

Supplements to Help Promote Sleep:

  • Melatonin is a natural hormone made by your body's pineal gland. During the day the pineal is inactive. After the sun goes down and it becomes dark, the pineal gland is activated and begins to produce melatonin. As a result, melatonin levels in the blood rise sharply and sleep becomes more inviting. Daytime levels of melatonin are barely detectable.
  • Valerian can be thought of as an herbal sedative, helping to promote mental tranquility and relaxing the body. It is much milder than prescription sedatives like Valium, but works on similar pathways in the brain. Using valerian root tea or taking capsules of the extract is a safe way to soothe the mind, encourage relaxation and make it easier to fall sleep.

Foods to Help Promote Sleep:

  • Try eating a banana or a slice of turkey before going to bed. They contain tryptophan, an amino acid that's used to make serotonin, which is a chemical produced in the brain that helps you to sleep.
  • Try warm milk before bed. Milk contains calcium which helps the brain produce melatonin.

Aromatherapy to Help Promote Sleep:

  • Lavender Essential Oil has a reputation as a mild tranquilizer. Simply dab a bit of the essential oil onto your temples and forehead before you go to bed. The aroma should help send you off to sleep.
  • Jasmine Essential Oil , by putting a drop on each wrist just before you go to bed helps to sleep more peacefully.
  • Soothing aromatic bath before bedtime. Add 5 drops of lavender essential oil and 3 drops of ylang-ylang essential oil to warm bath water. Both are calming, relaxing and soothing fragrances.

Physical Therapy:

  • Practice daily breathing exercises throughout the day and at bedtime. Deep breathing helps promote relaxation. This technique keeps other thoughts from racing through your mind. While inhaling think “Just” and while exhaling think “This” (inhale, Just – exhale, This) “Just this”.
  • Get at least 30 minutes of aerobic activity every day. Aside from the other health benefits, this helps release stress.

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Tips to Get a Good Night’s Sleep

Getting a good night's sleep seems to be the hardest thing for an arthritis sufferer to achieve. The constant pain and fatigue that an arthritis sufferer endures makes them unable to find that sweet spot in bed so that they could just roll over and sleep like most people who do not have arthritis pain and discomfort to deal with.

However, the good news is that there are ways for arthritis sufferers to get a good night's sleep. By developing a few tricks arthritis sufferers can sleep a lot better than they have for a long time. Here are a few things to try.

1. Change a few things to get a better night's sleep. Some of the changes you may have to change are as follows:

• You may have to change when you go to bed. Most arthritis sufferers feel a lot of pain and fatigue. Therefore, getting to bed earlier is an important part of restoring your energy levels.

• You will have to actually prepare for bed both physically and psychologically before you can get to sleep. Be patient with yourself.

• Ease into sleep and do not expect quick results. Most arthritis sufferers can not simply fall sleep right away. You may want to read or do a bit of slow deep breathing.

By being open to change and taking a few simple steps, you can learn how to get a good quality of sleep by making changes to your bedtime routine. It is possible to get a good night's sleep. However, you must put a few consistent healthy procedures in place.

2. Learn how to most effectively manage your pain through the day. This is especially the case if they did not get a good night's sleep. To establish a good sleep routine, you must monitor and manage your life so that you can get a good quality of sleep. Sometimes, you will have to become a detective all day long to establish what works and what is not working with pain management, and what you have to change during the day in order for you to get more restful sleep.

An effective self-manager monitors her pain levels and determines what may be causing a bad night's sleep. By trying to monitor what causes your inability to get comfortable in bed and changing these bad habits, you can take steps to getting better quality of sleep. This will help you to experience less pain and fatigue during the day and you'll be able to break the pain cycle as well.

3. Change any habits that do not work. Some of you are aware that some of your nightly habits do not work. Yet, we keep doing the same things over and over again expecting different results. But it can never work that way. If something does not work for a few times, it probably will not work later either.

So, the trick is to change things that do not work right away so that we can spend our time and effort on trying new things that may actually work in the future to give you a better night's sleep.

Here are a few things that you can do to change a few of your bad habits:

• Brainstorm ways that you could improve some of your bad bedtime habits.

• Decide on a new sleep habit.

• Try the new habit for two weeks to see if things improve.

• Document your progress and determine if it is working to make things better for you before bed.

• If the habit makes sleeping more enjoyable and less pain-filled, keep the habit. If not, look to another habit and try it for two weeks.

For instance, say doing your flexibility exercises prior to sleep is not helping you to control your pain and discomfort. Try a new habit. Do them after dinner. Try this for two weeks to see if you feel better. If you do, keep doing the habit. If not, do your flexibility exercises at another time of day.

By taking these steps, you will be getting a good night's sleep, and you will feel more able to cope with your day. Getting a good night's sleep will also help you feel less pain and fatigue as well so that you get a good night's sleep in the future.

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Lucidity, Secret Doorway in the Night, Part II

What can Lucid dreaming do for you? There are a countless number of things that can be experienced and accomplished during lucid dreaming. When in control of our dreams we can face our fears, improve our confidence or maybe use the experience for creative problem solving. It's and endless opportunity for us to explore our unconscious minds or simply an infinite source of pure entertainment. It is what we make of it and as unique as the limits of our imagination.

For Nikola Tesla and Albert Einstein, harnessing the power of their dreams helped them visualize their ideas progressing them from concept to reality. Einstein was able to visualize all the moving parts of whatever project or invention he was working on at the time. He could do so with such clarity to determine how the different parts and pieces would mechanically interact with each other. He was able to troubleshoot and work past potential problems in his mind well before his ideas had materialized. Paul McCartney claims that the melody to the hit song “Yesterday” came to him in a dream. Although superior intelligence and natural artistic talent played a part in these examples, it does give relevance to the power of one's mind while dreaming.

There's a significant difference between our dreams and lucid dreaming. It's not my opinion that Einstein, Nicola Tesla and Paul McCartney were experiencing lucidity when using their dreams to achieve these impressive feats. It is my opinion however, that the same level of clarity can be reached by those of us possessing just normal levels of intelligence and artistic ability once we've gone lucid during a dream.

Have you ever bought a new car and then began to notice how many more of them were out there? Even the same color as yours? Logic tells us that there are about the same number of cars now as there were before you bought yours, you've just never noticed them before. That's just the way our minds work. The vast majority of the activity happening around us is not noticed, processed or stored on a conscious level. Without it has a significant meaning to us, it gets purged with all the other useless information we encounter. It's not necessarily gone, it's just not readily available in our brain's memory bank.

We've all had that moment where we struggled to remember the name of someone from our past, the name of a song, or phone number that we've dialed many times. When someone tells you that name or number that you could not remember there's instant recognition, suddenly you remember it. This is not a learning experience by any means. That name or number was on the tip of your tongue and you just could not remember it. You did not learn anything, you only bridged the connection in your brain to what was already there.

We all carry with us a lifetime of experience and information. Tucked away in our mind is all the smells, sounds, tastes, visions and physical sensations of all that we've ever encountered. Lucidity is the key to tapping into all your firmed memories. Creativity may be nothing more than bridging old connections in your mind.

The importance of remembering your dreams is imperative and is the key to building a strong foundation toward your journey into the world of lucid dreaming. Remembering your dreams will not turn you into a lucid dreamer, but it will lead you down a path to recognizing features and patterns in your dreams. This awareness will absolutely be instrumental in training your mind to realize that you are dreaming while it is actually happening.

Memories of our dreams begin to fade almost immediately when we wake up. Many experts suggest keeping a dream journal which is a great idea, but let's be practical, most of us will not even make it to the first step of obtaining a dream journal. I suggest you figure out a way to use your smart phone. Your phone will typically be within arms reach at any given moment, day or night. They all have notes applications and speech to text technology built in. Simply start a note and talk to your phone. It will document everything you say with enough accuracy that it can be deciphered at a later time. Make this the first thing you do in the morning even before you even get out of bed.

Get as much information into that phone as you can. Even if the memories are fragmented or do not flow well it's okay, just document everything. You will find that browsing through you notes later will help bring out other details of the dream that you did not remember before. It's also likely that new memories will be triggered hours later in the day.

No matter what they say about teaching old dogs new tricks, we're highly trainable creatures. One of your new habits will be to perform reality checks. You're awake right now reading this and there should be no doubt in your own mind that you're awake. Well, we need to throw the obvious out the window and begin to question things. You need to ask yourself “am I dreaming?”. You need to ask this question of yourself constantly, make it a habit. Am I dreaming? This habit will carry over into your dreams eventually.

Now, here's where you need to be careful. Before you arbitrarily answer no, make sure that you really are awake. Proving this to yourself should only take a few seconds at most. Find something similar that you can use, such as a clock. Look at what time it is and then look back at the clock again. Did the time change? Studies have found that repeated attempts to read something while dreaming will almost always always result in a change of what is being read. Something as simple as a clock will not hold true time in a dream. The point is to convince yourself that you really are awake before you answer no. You must always use logic before answering that question.

Reality checks performed while dreaming will have much different results than what you're used to seeing during the day. This is where you will begin to recognize and become aware during your dreams. This is why it's important to not just automatically tell yourself “no” when asking “am I dreaming”. The first time that you answer that question with a “yes”, it will be a true moment of deep significance to you.

In time, you will develop the ability to recognize patterns or things that only happen in your dreams. For instance I have never been able to successfully dial a phone in my dreams. The buttons will not press correctly, I can not seem to remember peoples names, or I will have forgotten how to navigate through the contact list in my phone. After several unsuccessful attempts to make a call, I will usually realize that I am dreaming. At that point, the urgent need to make that phone call will lose all significance and I may ask myself if I am dreaming, but usually by this point I already realize that I am. I'll usually take a moment to look around, for me, it's typically a 360 degree look around at an empty room. Gathering my thoughts for a moment I'll decide what I want to do and see. Then I'm off into whatever world of lucidity that I choose. There really is nothing else in reality that can match that feeling you experience when you realize you've become lucid in your dreams.

Lucid Dreaming: In part three we will dig deeper into our dreams and I'll share some of my personal experiences with you. Are you dreaming?

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Using Overnight Pulse Oximetry During Treatment for Obstructive Sleep Apnea

Sleep disordered breathing (SDB) includes OSA and is part of the scope of temporomandibular disorders (TMD). Not to consider SDB would be ignoring an important factor in the pathology of TMD. Successful treatment of SDB can not only add years to a patient's life, it can also greatly improve quality of life.

The most common treatment for OSA is continuous positive airway pressure (CPAP) therapy prescribed by a physician. A CPAP mask is worn over the nose (and sometimes also the mouth) and the mask is connected to a hose that gently provides air pressure into the throat to keep the airway open during sleep. However, studies have shown that more than half of all patients who use a CPAP machine stop using it within a year due to discomfort.

As an alternative to CPAP treatment for OSA treatment, oral appliance therapy (OAT) is often deployed by dental sleep medicine practitioners, working in partnership with referring sleep physicians. With OAT, the patient wears a mandibular advancement splint, which is a mouth-guard-like appliance that positions the lower jaw forward to open the airway continuously through the night. Studies have shown that patients complain better with OAT than with CPAP. The American Academy of Sleep Medicine recommends oral sleep appliances as first line treatment options for those with mild and moderate levels of sleep apnea as well as for individuals who are CPAP intolerant.

Overnight pulse oximetry monitoring is essential in pre-confirming the effectiveness of OAT for OSA treatment. A pulse oximeter monitors a patient's heart rate and blood oxygen saturation in arterial blood. According to the AADSM and the AASM, overnight pulse oximetry has been shown to be an effective sleep screening tool used to evaluate the response to OAT prior to sending patients back for follow-up polysomnography (PSG) testing at a sleep lab.

As a specialist in Orofacial Pain and Dental Sleep Medicine, my patients are referred to me for temporomandibular joint syndrome (TMJ), headaches or sleep apnea. After my patients have been diagnosed by a board-certified sleep physician, I use overnight pulse oximetry screening to manage the MAS that I typically prescribe. Specifically for this case study, I used the Nonin Medical WristOx2® wrist-worn pulse oximeter and Nonin's nVISION® data management software to verify the appliance's effectiveness before my patients return to their doctors for a final PSG. I have found that the WristOx2 is the best device for this purpose.

The need for diagnosing and treating SDB, including OSA, is critical due to the volume of potential patients affected, the associated health risks (diabetes, high blood pressure, heart disease, stroke, depression) and the potential for reduced quality of life (poor) concentration, fatigue, increased risk of accidents).

Diagnosis and treatment of OSA should not have to wait until patients' symptoms are bad enough to drive them into their doctor's office. Dentistry has, as part of its treatment structure, a yearly recall of patients. These presences an opportunity for sleep disorder dentists to partner with sleep physicians to improve patient quality of life and lower healthcare costs by working together to diagnose and treat OSA appropriately.

Pulse oximetry sleep tests are useful to dentists for managing MAS appliances but not for diagnosing or confirming resolution of OSA. Only a sleep physician who is board certified in sleep medicine can diagnose or confirm resolution of OSA. MAS is reimbursable, and overnight pulse oximetry sleep tests can be included as part of the cost-of-care delivery.

Oximetry sleep tests are easy and inexpensive for dental sleep practitioners to employ using a pulse oximeter. Training is minimal, and patients appreciate the fact that their oxygen saturation levels are being monitored for verification of MAS effectiveness before they return to their physician for a final PSG. Performing these tests lets the physician know that the dental practitioner is serious about OSA treatment and knowledgeable about how to make treatment

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If You Are Sick and Tired of Snoring You Have to Read This

I have a dear aunt, let's call her Flynn. Aunt Flynn, God bless her is the sweetest soul you would ever meet. She has a face sculpted by angels, and curves in the right places. Her voice though an octave lower than mine is music to any of her fortunately listeners, and its no surprise that she is a highly successful executive in one of the new generation banks headquartered in Lagos Nigeria.

Aunt Flynn about the time of this story was about thirty three, and very single.

At times I would wonder why someone who had it all was yet to get hitched, not even an occasional man to hang around during family functions. Well, the riddle was solved when she came to spend the weekend at our house. Of course we were pretty excited to see her and after catching up on old times, everyone got set to sleep.

I was awakened from my bed precisely by one am by a strange growling sound. At first I thought the Rottweiler had somehow managed to find its way inside the house and was eating someone's liver out. On second thoughts however, it dawned on me that we did not own a Rot, so where exactly this was sound coming from. I got up from bed and followed the strange noise which kept increasing as I drew closer to the source. At the door of Aunt Flynn's room, it took on a wild crescendo, I could actually hear an orchestra of mad drummers, being run over by a faulty train inside an overworked smithy. Aunt Flynn must be in trouble I thought as I barged in the door without bothering to knock.

Ladies and gentlemen, it was not a gang of thieves robbing our house and shooting sporadically, nope, although it was a visit from boko haram bomb makers, using her room as a testing field, nope. It was my dear Aunty, generating enough noise from her throat to keep a small army at bay. Surprisingly, she could actually sleep through it all.

I gently poked and prodded Aunty till she woke up and when she was finally clear headed, I asked her what was up. She did not understand but when I explained the ruckus she had been creating, she calmly acknowledged that she had always had a problem with snoring and hers was so bad, it had ruined every relationship she had entered, usually on the first night.

It was really heart breaking to hear her story, and we stayed up till dawn discussing her little issue.

Flynn is not alone however as it has been estimated that two third of the world population snore regularly. While for some it may not really be an issue, for others, it is a terrible affliction that they would love remedied. Snoring has been known to have caused a number of divorces too by the way, so if you find yourself in this situation, you absolutely should read on.

Snoring is caused basically by the obstruction of the wind pipe while sleeping.

It is not just a cosmetic issue, as it has been linked to poor sleeping habits, sleep apnea, and it can cause insomnia to your faithful listeners.

It may be caused by a number of factors, which determines how it can be arrested.

For some individuals, lying at a particular position increases the depth and intensity of snoring. Lying on your back is a very notorious snore enhancer, so for such people, trying out a different position is key to ending their woes.

For others, it goes a bit beyond that and their snoring is caused by the fact that they breath through their mouths while sleeping. Usually, it is quite impossible to control how you have while sleeping so it may not be helpful to plan to close your mouth while sleep.

However, there are various devices which can help to keep your mouth clamped shut while sleep. A nasal dilator can be inserted into the nose before sleeping to keep the nostrils open, or a snore mask which keeps the mouth closed can enhance a noise free sleep.

Snore mask

An underlining medical condition can be the cause of snoring also and treating it will relieve symptoms. People who have rhinitis are more likely to snore and when it is treated, they will be snore free.

People who smoke and take alcohol also have a higher risk of snoring than those who do not so it could be helpful to stay away from these substitutes if you indulge.

There are minor surgical operations that can be done also in the case of a chronic blockade of the wind pipe. It is not as rare as you would think though and a lot of people who the previous methods have not worked for are opting for this.

In conclusion, it is helpful to find out exactly what triggers snoring before you decide to tackle it head on. You really do not have to suffer in silence as help is available.

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Why Taking A Nap Might Be Good For You

While you may have put off doing it when you were younger, citing lack of time (you could not 'find' 20-30 minute) and all that sort of stuff, now that you've ascended from the salt mine you might reconsider adding the daily nap to your list of must-dos.

You'll find that you're in good company if you decided to start taking a daily nap. (Actually, age has got nothing much to do with the practice of napping, but it's never too late to start.) Other successful nappers included:

  1. Leonardo da Vinci reckoned that, by taking multiple naps during the day he needed less sleep at night.
  2. Napoleon had many indulgences, and the daily nap was just one of them.
  3. Thomas Edison was embarrassed about his napping habit, but he practiced doing it daily.
  4. Eleanor Roosevelt used to boost her energy by napping before speaking engagements.
  5. John F. Kennedy used to eat his lunch in bed before settling in for a nap. He did it every day, if he could.
  6. Winston Churchill's afternoon nap was a non-negotiable, believing that it helped him get twice as much done each day.

Other well-known nappers included; John D. Rockefeller, Lyndon Johnson, Ronald Reagan, Gene Autry, Bruce Small, and my dad Tom Flanagan: you certainly will not be the first to experience the multiple benefits to be derived from napping. Some extra benefits might include some (or all) of these:

  • You'll increase your level of alertness;
  • You'll reduce feeling stressed;
  • You'll feel like you're making a fresh start;
  • You'll gain sensitivity – of sight, hearing, and taste;
  • You'll improve your level of creativity;
  • You'll reduce any risk of heart disease; and
  • You'll feel as if you've increased your productivity.

If you'd like to give napping a go, these tips might help.

  1. Go for consistency by trying to nap at the same time every day.
  2. Keep it short. Avoid that feeling of grogginess and disorientation that can come from awakening from a deep sleep. Set your phone alarm to avoid oversleeping.
  3. Turn off the lights. Darkness communicates a powerful message. If you can not turn off the lights, use a simple eye mask.
  4. Use a blanket (if you can).
  5. Select your favorite place enabling others to appreciate what you're doing.
  6. Change your thinking about naps. People who take them are not lazy. It could be that they're onto something that is well worth trying.

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Health Guide 101: About The Anti-Snore Mouth Guard

Snoring is a common health condition that can affect anyone. Although occasional snoring is not an indication of a serious health problem, it can disrupt your sleeping pattern as well as your bed partner. If you find that snoring seriously disables your sleeping, there are some devices that you can use to help you get a good night's sleep.

What Causes Snoring?

Before purchasing a medical device, it is important to know what causes the health problem. Snoring usually occurs when there is an obstacle in the air pathway. Some obstructions can be caused by poor throat and tongue muscles (wherein the muscle collapses and the pathway is obstructed), long soft palate (the long tissue bulb that hangs at the backend of the throat), nasal polyps and even being overweight.

There are several ways that one can do to alleviate snoring and this includes the use of chin straps, CPAP machines, mouthpieces, palatial implants, mouth guards, traditional surgery and even the use of radio frequency heat for uvula removal.

What are Anti-Snore Mouth Guards?

For patients that are not habitual snorers, using a mouth guard is one of the best and cheaper alternatives to prevent sleep disruption. Mouth guards are like mouth pieces that boxers uses; the only difference with this device is that the device is designed to reduce and even stop snoring by moving the lower jaw forward and opening up the back throat for an unobstructed pathway.

How to Purchase One?

Before purchasing a mouth guard, it is important to consider not only the cost but also the features of the device. Some devices are shaped to the patient's teeth and jaw making them comfortable to wear all night. Some are manufactured using hypoallergenic materials while other devices are customizable.

Is it Dangerous to Wear One?

Weaving a mouthpiece while one is sleeping may not sound like a good idea for some and can even be uncomfortable. However, wearing a mouthpiece is reliably safe. Patients who find themselves habitually snoring should consult a physician or their medical health provider to determine the cause of their health problem.

Snoring can be a physical symptom of an underlying condition such as sleep apnea, a sleeping disorder that affects millions of patients worldwide. Sleep apnea is often misdiagnosed because some of its symptoms are reliably the same with other sleeping disorders. Patients who find themselves feeling sleepy excessively during the daytime or observe themselves having multiple pauses in breathing during sleep should see their health provider.

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Lucidity, Secret Doorway in the Night

I often find myself thinking, traveling back to a simpler place in time watching old memories unfold in front of my mind's eye as a young child somewhere around the age of four. Back then no gaps or boundaries had been placed on what I thought was possible in my mind. None of my aspirations or passions were limited by the reality that had been imposed on the adults around me. My parents were all grown up, I could not comprehend the thought that they too had once been young in their past just like I was. My dad was my hero, right up there with the likes of Super Man. My mother was, in my eyes, the best mom in the world and the love that I shared with the two of them along with my big sister was unlike what other little boy ever had. What I had was special, it was my own unique wonderful world that belonged only to me. The restrains of life through use of simple mathematics, logic, reasoning and reality were among the many things that had not been imposed on my innocence.

Even after all this time, I can still remember the smell of the dirt and the taste of my own tears. I can vividly hear the sound of my moms voice as she yelled out from the front porch to me that it was time to come in for dinner. I've packed on thirty plus years and a few wrinkles since since I was little boy playing in the back yard throwing that ball around. I've also had countless friends and family members that have passed on through the years. I've since learned to function successfully, at least by my standards, with all the restrictions that reality has placed on my adult life. I now have a family of my own and both of my children are much older than that little boy in the back yard that I remember so fondly.

We've all heard the saying that “you never know what you've got till it's gone.” With little effort, we can all can tie those nine words back to a vivid memory, strong emotion or even a loved one from our past and would all fully agree that it's an absolute understatement. The closer we become to someone has a direct impact on the risk we're willing to take in our interactions with them knowing full well that chances of forgiveness for our actions will be almost endless. The reality of life is that all second chances come to an end sooner or later and are replaced with the truths of how things were last left. With even the slightest passage of time as we begin to age, we often begin to see and recognize the patterns of life as they come full circle around us. My thoughts on life and the importance of those who I love has evolved much over the last ten years, just as it had changed in the ten years prior.

Although I'll never be able to go back and enjoy my simple years as an adolescent, I have found a doorway in the night that has opened up further and further for me in the last several years. On the other side of this door is a whole other world that waits for me, a secret world of lucidity, where I step into my dreams at night and take charge. This is a place where I can go back in time and throw that ball around in my back yard again. I can take back those truths that were last left and have a second chance to right my wrongs and the opportunity to leave someone better than when I found them. Welcome to the world of lucid dreaming.

Although dreams can seem real, they normally lack any level of self consciousness that would normally tie us down to reality like that of when we are awake. With lucid dreaming however, there exists a level of consciousness that allows us to realize with absolute clarity that we're dreaming. Once you've experienced a dream where you are fully aware you are doing so, you've started down a path that some people will never get to experience in an eternity, pure dream control. This path, if you choose to follow and develop it, can be just as rewarding if not more so than anything you can achieve during your waking hours.

You can do or see anything that you wish, you're not even limited by your own personal experiences or memories. If you want to fly over a city that you've never visited before you can do so with such detail and clarity that you will be utterly amazed. You can admire with detailed precision every building's unique architecture and count the number of bricks on any wall. You can see and follow the cracks in the sidewalk and can fly down low and look into a window. You can walk into any home and navigate effortlessly through while recognizing the familiar smells of breakfast being cooked in the kitchen. You can read the writing on the shirt of a person relaxing in the park or read a page out of the book that the person is holding in their hands. The detail is amazing and as you're aware that you're in a dream you'll be able to think and reflect on how vivid and detailed everything is at the moment. It's not the same as watching a movie and following the focal point of the camera, you are the one in control of which direction the camera is pointing and the speed of which it moves.

You can spend time with or have a conversation with anyone you wish. You can ask someone questions about anything and get complete and comprehensive insight on that person's point of view. You can talk candidly with a loved one who has been dead for a number of years. It will be so real that you will most certainly shy away from certain topics or questions just as you would in real life.

Imagine the power of harnessing an experience like this. What would your life be like if you could look forward to this almost every night? You already have the brain for it which is the only tool that is required. It is all truly within your reach. There are certain things that you can do to slowly program your mind to open itself up and let you take charge.

Lucid Dreaming; In part two we will begin to unlock some of the secrets that will lay the foundation for us to open that door up little by little. This is only the beginning of the journey. Where will you go?

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General Consumer Medicine Information

Imovane is a drug specifically prescribed for persons who are suffering from insomnia. However, some take this drug as an antidepressant. Zopiclone is sedating and as such it is used as a sleeping pill. It works by causing a tranquilization of the central nervous system of the human body.

This article will answer some general questions about Imovane. It does not include all the available information and therefore it is not practical to replace your doctor or pharmacist. Since all medicines have risks and benefits, your doctor will weigh the risks of prescribing Imovane against the benefits it will have to you.

What is Imovane used for?

Imovane can be used by people who have trouble sleeping. This disorder is known as insomnia. Imovane can help you fall sleep and reduces the number of times you will wake up during the night. It is used for short term treatment of insomnia, such as 2 – 4 weeks. However, your doctor may prescribe imovane for other purposes. Ensure to ask your doctor about the uses of Imovane if it is prescribed to you.

When not to take Imovane

Do not take Imovane if you have:
• been drinking alcohol or there is alcohol in your bloodstream
• sleep apnea
• myasthenia gravis
• severe liver problems
• acute and / or severe lung problems
• had a stroke

Moreover, it is recommended that you do not take Imovane if you are allergic to it or any of the ingredients in contains, such as; calcium hydrogen phosphate, starch-wheat, sodium starch glycollate, lactose, magnesium stearate, hypromellose, titanium dioxide, and macrogol 6000.

Symptoms of an allergic reaction include skin rash, itching, shortness of breath, swelling of the face, lips or tongue, which may cause difficulty swallowing or breathing. Also, do not take Imovane if you are pregnant, breastfeeding, after the expiration date printed on the pack or if the packaging is damaged or has been tampered with.

How to Take Imovane

Imovane should only be taken when you are able to get a full night's sleep of 7 to 8 hours, before you need to be active again. The standard adult dose of Imovane is one tablet just before bed. If you are over 65 years of age, the dosage would be a half of a tablet taken before bed.

Ask your doctor about the uses Imovane if you are unsure of the correct dose you should take. He will tell you exactly how much to take, as taking the wrong dose may not work. Also, Imovane should not be given to children or adolescents less than 18 years of age.

Lastly, Imovane tablets must be swallowed with a full glass of water.

When to Take Imovane

Take Imovane immediately before bed. It helps to put you to sleep quite quickly. Note though, if you take Imovane on an empty stomach, it might work quicker.

Side Effects of Imovane

All medicines have some unwanted side effects. Sometimes they are serious, but sometimes they are not. You need not be alarmed, as you may not experience any of them. The list of possible side effects includes headaches, dry mouth, a bitter taste in your mouth, drowsiness, heartburn, nausea, vomiting and / or diabetes, change in appetite, stomach pain, rash etc. Consult with your doctor about the effects before using Imovane.

Storing Imovane

Keep your tablets in the blister pack until it is time to take them. If you remove the tablets from the box or blister pack, they may not keep well. Other information about Imovane storage is also printed in the package itself.

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Sleeping Round, Secret Cycles of the Night

What is sleep? What happens while we're sleeping? Despite the fact that we're just laying there in bed like robots, things are always cooking behind the scenes. Let's take a quick look what exactly is going on during the night. After all, we dedicate a huge portion of our lives to it …

Sleep can be categorized into about four stages according to American Academy of Sleep Medicine which lumped together a couple of what used to be five stages back in 2007. Okay, it's a science … It's evolving. During the night we rotate through a complete sleep cycle several times until we finally awake the next day. Starting with stage one, progressing through stage 4 REM (Rapid Eye Movement) and then back again to stage two to start the cycle over. Stage one is usually skipped for the rest of the night.


The magic starts when your tired head hits the pillow with your eyes closed and your wondering thoughts begin tapering off into the distance. This is the first stage where you will find yourself drifting in and out of sleep. This stage is the lightest of them all and can be easily interrupted. It's a transitional period of slight unconsciousness which can be compared to a day dreaming experience. Those who practice meditation find themselves in a place similar to this first stage of sleep. Many of us do not actually realize that we're already there and if awakened would most likely not feel that we had been sleeping. The length of this stage is reliably quick, depending on the person and their surroundings and whatever interruptions you may face, typically around twenty minutes or so.


With the second stage, also lasting about twenty minutes or so, your eye movement slows to a stop. Your brain waves slow down while experiencing the occasional burst of rapid activity. Your breathing stabilizes and becomes more rhythmic as you become even more disengaged from your surroundings. Your heartbeat begins to slow slowly and your temperature also drops as your body prepares its own for the sunset of deeper sleep.


With the sunset of this third stage, the last of the non-REM's often lasting around forty minutes or longer, our brains experience deep slow waves know as Delta Waves and ever will experience these almost exclusively as the minutes progress. Your blood pressure will drop and breathing becomes slower. Your muscles become a bit relaxed while the blood supply to them increases. This deep sleep is the mostorative where growth hormones are released and tissue repair occurs.

Due to the deep level of sleep experienced in this stage, it is often particularly difficult to wake someone up during this time. Sleepwalking and bed-wetting will typically occur during this stage of sleep. Night Terrors can also occur at this time, not to be confused with nightmares which are distinctly different. A night terror is a sharp partial awakening that can result in behaviors such as thrashing or kicking, screaming or mumbling and rarely come with the recollection of these events the next day. To be fully satisfied, you will need to get several doses of the third stage, as this is often considered to be the most important.


This is the stage with the name that everyone's familiar with. REM which stands for Rapid Eye Movement, is just what sounds like, your eyes jerk and dart around quickly during this stage. Your breathing becomes irregular, shallow and more rapid. Your heart rate and blood pressure also increase. Unlike during the previous stages, your muscles typically do not move and your limbs become temporarily parsed. Your brain waves, however, increase to the levels of someone who is wide awake. REM sleep provides energy to your body and brain and has a direct impact on your daytime performance.

This dramatic increase in brain activity often leads to dreams or even nightmares, which we do not experience in any of the other stages. Although we may have a passing memory or image of something from one of the earlier stages, dreams only during REM sleep. Interestingly enough, the duration of your dream is usually relative to how long you seemed to have been dreaming. If you've had a long vivid dream, you probably were dreaming for a long time. As you rotate through your cycles as the night progresses, stage four will usually last a bit longer than the time before. From here we transition back to stage two to continue the cycle again.

Imagine what it would be like if you could never make it past the second stage … Millions of people suffering from Insomnia just can not fall into the cycle. What nightmare this must be.

Sweet dreams everyone!

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Insomniacs – Hot in Bed or Just Too Cool for Sleep?

Anyone with insomnia knows that preparing for the long night ahead can feel a bit like walking a tight rope, a balancing act so to speak. Working your way down the hallway toward the bedroom has become a real act of courage, the dreaded journey into the unknown. We go through our mental checklist of preparedness and at the same time we remind ourselves not to think about it too much or the cycle of the wondering mind will already have an early start on the game. The aimlessly wondrous mind, once unleashed, can become an untamable beast that stands between you and your dwindling hopes of some much needed rest. Will you get yours tonight?

Of all the things that can lead to another long sleepless night, which there are many, sometimes we overlook one of the easiest things that we are in full control of. I'm talking about our comfort, the temperature to be more specific. All of the preparedness in the world can go out the window in an instant with the distraction of a sweaty pillow or a cold draft causing chills to run up your spell. A bead of sweat running through your hair will keep your mind washing and your body moving just trying to get comfortable. This is all common sense, nothing groundbreaking here, but actually the temperature in the room has a much more effect effect on your ability to fall sleep and stay sleep than just the pestering distractions that come with it.

All humans have our own internal biological clocks that map out our daily cycles for us. It's what doctors call our Circadian Rhythm. It's our behind the scenes schedule that initiates and controls our day and night cycles along with some help from the sun. This 24 hour cycle has a direct impact on our appetite, body temperature and sleep timing just to name a few. Our bodies do not react like an old battery that keeps draining its' energy minute by minute resulting is us feeling more tired as the energy is expended, but we tend to be wake and alert in the day and begin to feel more tired with the sunset of the night. A well rested body during the day will still require sleep that night.

When your Circadian clock senses that it's time to make the transition from the wake cycle to the sleep cycle, it signals your body to lower its core temperature. If your room is too warm, your body will struggle to lower its temperature to the zone necessary for the sunset of sleep to occur. Likewise, if your room is too cold, your body will begin to work overtime to bring your temperature up to the desired level. Although the optimum room temperature for someone to get the best sleep possible can vary from person to person, it is typically going to be around the 65 Degree Fahrenheit marker. Generally speaking, you're better off leaning toward the cooler side of the thermostat. You can always warm up slightly by cuddling with a sheet or blanket, whereas decreasing the temperature in your room to get comfortable is not as easily done. During the summer, it's much better to have your air conditioner running a little harder to maintain the comfort you need. I would much rather spend a little more on my utilities if it meant I was setting myself up for a better night's sleep.

Comfort, despite a formidable weapon in any Insomniac's arsenal is not a cure all, especially for those who's insomnia stems from an underlying medical condition. Regardless of what's causing your insomnia, let's chip away at the easy stuff and not overlook that one extra thing that is causing many of us to toss and turn at night. Keep an eye on that thermostat at night.

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Let Us Avoid Sleep Deprivation and Go to Sleep

We all need to sleep as much as we need food, water, air and other things of value to survive. People in society, today are working so hard that they become distracted by a variety of things. Many are juggling more than one job at a time, loss of sleep due to worry, uncomfortable beds, noise pollution and the list goes on. Today, there are several millions of people who regard sleep as a waste of time because they have so much to do. It could be things such as a deadline that they regard as more important and as a result they tend to do without sleep. However, in the long run, terrible consequences follow.

They end up failing to give their best at their jobs and production suffer, mistakes are made, drowsiness take over their bodies, they become irritable and blame others at work and as a result they may even get fired from their jobs. There is also the possibility that their wages or salaries shrinks, plus they are denied the promotion that they think they should receive. Sleep deprivation affects our decisions, mood, emotion, our social interaction and more.

Sleep deprivation allows people to constantly get into problems at home with families, on the street with friends or strangers and there is the possibility of an accident, such as a car crash, when they fall asleep suddenly at the wheels of a moving vehicle. During January 2013, The Center of Disease Control and Prevention stated that 4.2% of drivers reported falling asleep within a month. Imagine how many cars are on the road in a daily base and you will understand that this is a big number. The Division of Sleep Medicine at Harvard Medical School and in a National poll by the National Sleep Foundation confirms that 250,000 drivers fall asleep at the wheels every day. There are over 100,000 accidents in the United States each year include nearly 2000 deaths plus 40,000 injuries annually. Such are a part of the consequences of not getting enough sleep.

It does not matter what is our age group or our professional because sleeping is just as important as being wake, and it is needed for the restorative processes like muscle repair. For example, there are batteries that are considered rechargeable and after they have lost their power they are unable to operate and so they are recharged again so that they can be useful. In the same order, our bodies need sleep to recharge or renew our systems.

Some of our illnesses are caused from sleep deprivation, which make our bodies weak and unable to fight disease properly when they surface. In reality, our immune system is capable to fight disease and the heart becomes bad, the risk of diabetes and cancer and possible weight gain. The brain will consistently forget minor and important things and thinking began to seem like a very hard job to do. You may not even remember the name of your closest friend, nor remember what you were told five minutes ago.

There are many beautiful ladies and handsome gentlemen around today, but by tomorrow their looks, suffer and may seem as if they have aged while others in their age groups look far younger. So if you are extremely pretty or handsome watch out. There is also the possibility that over time your closest friends and neighbor may not be able to recognize you.

If you are a university student your grades will suffer, if you are a Banker you will end up making a lot of financial mistakes at the bank, if you are a farmer there is a chance you will fall and hurt yourself, if you are the Prime Minister or President of a country you will make bad decisions and your country's economy will suffer. Whoever you are or whatever your field of employment, if sufficient sleep is not received you will pay for it.

The price for not receiving sufficient sleep is costly, therefore, let us do the right thing for our bodies. All those who wish to improve learning or doing anything productive, go and get seven to nine hours of sleep. Save your health and your future by doing the honorable thing for your well-being.

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Adverse Effects Of Sleeping Without A Pillow

Historically, humans have bought to elevate or support their heads for sleeping. And it was all for a purpose. In ancient times, different things were used to support and alleviate the head which took a name “Pillow” in the modern age. You must seriously think of putting some money in buying a pillow if you are in the list of people sleeping without a pillow. What harm can it cause? Let's discuss:

Muscle Cramps: If you are not using a pillow, you may suffer from neck and spinal problems as the pillow helps to support the head, the neck, and the shoulders. The core purpose is to keep these aligned or you may suffer from muscle cramps, body aches. Suffering from cervical is at the highest risk. The Absence of a pillow means the absence of required support. Absolutely, the right pillow will serve this purpose.

Loss of Productivity: The pillow-less sleep may in discomfort and can affect the quality of sleep. A low-quality sleep is vital to avoid fatigue which may lead to loss of productivity at work. After a day long work, sleep is the panacea for the body to recuperate.

Neck Pain: Sleeping on the stomach is considered to be the worst sleeping post and if it is mixed with a pillow-less sleep it may multiply the harm many times. It quickly affects the nerves of the neck. You may often wake up with aching or stiff neck. You must immediately look for the best pillow for neck pain.

The simple summary is that it is worth investing in a pillow. Luckily, a pillow is not a high-priced material and can be afforded easily. Buying pillow is a wise decision but do buy it wisely. Here's a quick guide.

Thinner Pillows should be preferred if you are habitual of sleeping on your back; the aim here is to prevent your head from being thrown too far forward by a thick one or choose a pillow which easily conforms to your shape.

Rigid Pillows should be used if you prefer sleeping on your side. The pillow, in this case, should be used to fill the gap between your ear and shoulder.

Flat Pillow is recommended if you sleep on your stomach. In this case, head does not need to be supported. Actually, it is the stomach which should be lifted a little higher to inline the body. Better calling it a Flat Padding rather than Flat Pillow. Just place it underneath your stomach to prevent back pain.

So, Are You Still Planning to Sleep Without a Pillow? Seriously! Do not Do.

Now as you known enough consequences of not using a pillow, you would certainly have realized how much harm you were rewarding your body with every night. Without any delay, for painless and comforting nights you should supplement your body with a suitable pillow , because abiding with a bad posture accompanied with no pillow support, can definitely cause problems at a distinct age.

Sweet Dreams But With A Pillow.

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