photo credit: bedzine

sleep well

Want to sleep better? Suffer from insomnia or other sleep-related issues and just cannot seem to get a good night’s sleep, then this article is for you.  Sleep is crucial not only to one’s health, but to one’s emotional well-being and state of mind.  After all, trying to slog through a long day on little sleep is miserable – yet preventable.

One of the biggest reasons why people cannot seem to doze off and stay that way through the night is poor equipment.  Your bed is a piece of furniture, but it is also a piece of equipment – something you use to get a good night’s sleep.  And nothing is more important to a bed than the key piece: the mattress.  Knowing a few things about selecting a good mattress can go a long way in helping you find a night of restful slumber.

Here are 3 secrets to finding the best mattress for you.

Identify Your Posture

Everyone sleeps differently.  You more than likely sleep in a different way than your spouse; if you have kids, they may sleep differently from you.  Generally speaking, though, there are three main sleeping postures:

1. On the back
2. On the stomach
3. On the side

Each of these postures requires different support from a mattress.  Therefore, determining which posture you have can affect the best mattress for you.  For example, many people who sleep on their backs prefer firm mattresses.  On the other hand, people who sleep on the side tend to prefer softer mattresses.  Then there are those who rotate through these positions during a night.  The best mattress for them may be in the middle.

Look Into Memory Foam

Some sleepers enjoy a firm mattress; others like a soft one.  But, even if you prefer one or the other, you still may not be getting enough sleep because the mattress you “like” doesn’t support your frame very well.  One way to help avoid this is to look into memory foam mattresses and mattress covers.

Memory foam works by adhering to your frame, supporting it and molding itself to your body.  Over time, the foam adapts to you and provides snug comfort.  It also reduces back pain by giving you more stability.  Instead of a traditional, flat-top  mattress, try a memory foam one if you are having pain related to sleeping, insomnia, or other problems.

Know The Types

Finally, you should look into the various types of mattresses out there and learn what works and what doesn’t. Most mattresses are your typical coil/spring varieties.  There are other types, though, such as feather or down mattresses, water beds, air mattresses, and foam mattresses.  Not all of these are recommended.  For example, water beds contribute to back pain and insomnia because they do not offer adequate support to your body.  The same could be said for feather mattresses (although feather mattress covers that go on top of the mattress generally are fine).

I recommend testing each before buying, because the type of mattress goes a long way to determining if it will be a good match for you. Finding the right mattress sure can help you sleep better.

Health & Fitness

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Technorati Tags: bed, best sleep, insomnia, mattress, otc sleep, otc sleep aid, sleep aid, sleep better

Here is the post I promised in my Zeo review about the different kinds of sleep.

When we go to bed at night, bushed from the day, and lay down to catch some Zs, we usually do not think about the levels of sleep and brain activity we are about to experience. We do not think of the neurons that are firing away in our brain while we slumber, nor are we thinking about the chemicals and neurotransmitters that play a role in what goes on while we are unconscious in bed.

All we’re thinking about is just getting some rest.

While that may be true, the science of sleep is still a very fascinating concept, and one that has a lot of practical ramifications for our daily life. Your brain, for example, goes through several phases of sleep during a night, which can have an impact on how much rest you actually get and how you will feel the next day.

This article will briefly cover the three main types of sleep and how they affect your mind and body.

Phase One: Falling Into Light Sleep

Contrary to popular belief, your brain is always working – even when you are asleep.  While you may be unconscious, the brain never sleeps.  Brain cells are constantly active, neurons are constantly firing away, and brain waves are constantly up and running.  The difference is that you yourself are not aware of this because your brain is also working to put you out for a few hours so your body can recuperate.

The first phase of sleep is called light sleep.  This is when your brain is settling down and becoming less active so that you can drift off into sleep.  Of course, you are not aware of the exact moment you fall asleep, but if you have ever had a nap where you were barely conscious, you have experienced what light sleep ‘feels’ like.

During this phase, people are easily awoken.  You also may receive a temporary boost in energy, but truly regenerative sleep is beyond this level. This phase is also known as ‘near-REM sleep’.

Phase 2: REM Sleep

REM is a pretty well-known phrase that stands for ‘rapid-eye movement’. This stage of sleep is when your brain is most active during your unconscious stage, as marked by rapid eye movements that go on while you are asleep (which makes you unaware of them). There are several theories as to why this happens, but during this phase of sleep, you are more likely to dream – including having vivid dreams accompanied in some people by sleep terrors or nightmares.

You are more likely to be woken up during REM sleep than deep sleep, described below.

Phase Three: Deep Sleep

Although not exactly an official clinical term, deep sleep refers to the periods in your sleep cycle in which you are considered the most asleep. In other words, your brain experiences more delta waves – indicators of deep unconsciousness and lowered brain activity – in this phase than in any other. Some scientists say that your restorative sleep takes place during this phase. This can lead to problems with those who take sleep aids. Most sleep aids just help you get to sleep – but they prohibit strong delta-wave formation. In other words, while you may be able to become unconscious, your body will not get the delta waves it craves.

If you are awoken during deep sleep, you are more likely to be very groggy and irritable. So, it is necessary to get deep sleep not only because of health reasons, but also to keep your family members from giving your irritation right back to you!

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Technorati Tags: best sleep, herbal sleeping, sleep aid, sleep remedies

photo credit: snopek

Jasmine flower

With the trend of going back to the natural and to the basics, aromatherapy is becoming a popular alternative in the world of total wellness and health. In fact, more and more people are using it to get better sleep which they think is the best way to regain one’s strength so he or she can do all the things that needs to be done.

Aromatherapy is believed to have therapeutic properties that can heal a person’s illness or relax him or her. Today, aromatherapy is not only used for healing processes but is also used to help a person get better sleep since it is practiced in a very soothing way.

To achieve the health benefits of aromatherapy not only on how to get better sleep—specifically essential oils—one should get all the knowledge and experience that you can get. It is best to read references of aromatherapy from various books, magazines, and even online sites that offer free aromatherapy information.

To gain experience, one can also enroll in an aromatherapy crash course class that is near your place. Here, they can teach you the basics of conducting an aromatherapy procedure as well as almost all the information that one needs to know about aromatherapy. For people with hectic schedules and don’t have time to attend a class physically, they can enroll in various online sites that offer aromatherapy classes.

Using aromatherapy

Before anything else, make sure that you have supplies for aromatherapy such as items that will be used for measuring items such as cups and spoons, means of transferring liquids such as funnels with different sizes, containers for mixing elements and for proper storage such as bottles or vials, labeling items like stickers, lots of paper towels and alcohol to clean the area afterwards. After preparing the necessary supplies, you may start with your homemade aromatherapy. The following are just some of the aromatherapy products that you can do inside the confines of your abode.

1. Aromatherapy massage or body oil. All you need is to combine 50 drops or 1/2 teaspoon of the essential oil of your choice together with 4 ounces of vegetable oil.
2. Aromatherapy compress. This is considered as one of the easiest aromatherapy products out there. All you need is to add at least 5 drops of essential oil to a cold or hot cup of water and dip a soft cloth on the mixture.



3. Aromatherapy foot or hand bath. What you need is to add 10 drops of chosen essential oil to a part of cold or hot water in a medium-sized basin. Using your hand or a stirring rod, stir the essential oil evenly to blend well with the water.

photo credit: gaab22

eucalyptus oil

Getting better sleep using aromatherapy

To get better sleep, one must also know which are the essential oils that can bring about positive changes in a person’s body. Some plant derivations of essential oils and their potential benefits such as geranium for relieving stress-related conditions like tensions, nervous breakdown, and skin illnesses like eczema or hard-to-heal wounds; jasmine for arousing sensuality, relaxation, and in treating several skin conditions; eucalyptus for relieving muscle pains and aches as well as in to alleviate respiratory system conditions especially poor breathing; frankincense to aid lung conditions, urinary problems, irregular menstruation, and relieving pains in skin disorders like acne and excessive burns; lavender for helping improve the function of the respiratory system and alleviate stress-related conditions such as insomnia, depression, and mental fatigue; and peppermint to aid respiratory problems specifically asthma as well as mental fatigues that lead to fainting and extreme headaches.

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Technorati Tags: best sleep, herbal sleeping, sleep aid, sleep remedies

photo credit: meonomous

hoverfly on physocarpus

Finding Out About Sleep Aids And Herbal Treatments – Are Herbal Sleeping Aids Good For You?With sleeping problems, there are a few right solutions and a ton of wrong ones.  After all, getting to sleep for many is a hard proposition; therefore, it is equally difficult, often, to find a sleep aid that will work.  Naturally, this means that more people are losing out on precious sleep than there should be.

One option many people who suffer from insomnia turn to is herbal sleep remedies.  There are generally three types of sleep aids: pharmaceutical aids (either prescription or over-the-counter); non-medical sleep aids (such as audio devices); and herbal supplements.  It is this last category that holds great promise for sufferers of sleep-related disorders.

How To Choose The Right Herbal Sleeping Aid

As with anything worthwhile, there are tons of choices of herbal sleeping aids on the market.  You can walk into a place that sells herbal treatments and see literally dozens of herbal supplements, many of which claim to help you slip off into deep sleep and keep you there. Of course, while herbal sleep remedies can be terrific, not every aid will be right for you to take.

How can you choose the right one? Consider the following characteristics:

• Allergies: Are you allergic to anything in the supplement? If so, then it doesn’t matter how well the herbal treatment works – you won’t be able to use it.
• Potency: Those who have serious cases of chronic insomnia will need a much stronger sleep aid than those who just feel restless during the night every now and then after a stressful day. Check how powerful the herbal claims to be before making your decision based off of your personal life.
• Dosage: Dosage refers to the size of an individual dosage as well as how often you are expected to take it.  This will have a direct effect on how long it takes for the medicine to start kicking in. Most people need quick-acting relief, but also need something that can be taken regularly to sustain a good sleeping cycle.

How To Test The Right Herbal Sleeping Aid

Here is a good way to test whether or not your sleep aid works.  Pick a weekend that is free.  Take your supplement before bed. Then, try to sleep and record your success.  If you are awake during the night, try and mark down when you woke up and how you feel. If morning comes and you feel exhausted, or don’t like what you see in your journal, you can either give it a shot one more time (if it is a relatively-quick herbal) or try something else.

Trial and error sometimes is the only way to determine if a sleeping aid is good for you. That’s okay, though; it is far more preferable than trying once and giving up – and remaining stuck with insomnia. Finding cures for insomnia with herbal sleeping treatments can be done, but you will have to see if each herbal supplement kicks in like it should.

related posts:

Finding Out About Sleep Aids And Herbal Treatments – Are Herbal Sleeping Aids Good For You?

10 Things you need to know about sleep – No 10 – Herbal Potions

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Sleep is an essential part of our everyday lives that matter more than most people realize. Although you may be able to sleep for 5 hours a night and feel prepared to start your day, chances are you have chronic sleep deprivation. A prolonged lack of quality seven to eight hours of sleep each night can contribute to a weakened immune system, lack of energy, decreased memory and concentration, and increased risk of automobile accident. Therefore, it is essential that you obtain the proper amount of sleep by finding a good sleep aid. These three sleeping tips and cures for insomnia are sure to help you increase the quality of sleep you obtain each night.

Read part 1 of this article here.

Three Tips for Better Sleeping:

photo
credit: chelseagirl

Peaceful

Reduce Stress:

If you are carrying around stress, anxiety, or anger you are sure to decrease your quality of sleep. Those that experience extreme stress tend to have issues falling asleep, staying asleep, and getting back to sleep once they wake up. Therefore, it is essential that you reduce the amount of stress in your life to get better sleep.

One thing that tends to cause a lot of stress is a lack of time management skills. Therefore it is essential that you prioritize, make a schedule, and be proactive about gaining control of your life. This can serve as a good sleep remedy. Reducing stress also requires you to change your frame of thought. Anytime you start to worry or stress out, immediately turn your attention to something calm, peaceful, and happy. If you are unable to develop stress management strategies yourself, it may be necessary for you to see a counselor to reduce the stress within your life.

You can also take steps to relax yourself before going to sleep. Practice deep breathing, muscle relaxation, and visualizations of peaceful places. When you lie down in bed make it a routine to put your thoughts onto something calming, like the beach. Anytime your thoughts start to stray, bring them back in and you should be asleep in no time.

Getting Back To Sleep:

One of the hardest things for those with sleeping problems is getting back to sleep. The most important thing it so remain calm and relaxed. First you should try to focus on peaceful, relaxing thoughts and visualizations as good sleep aids. If this does not work after fifteen to twenty minutes, get up and do a mindless activity such as drinking hot decaffeinated tea in dim lights. Make sure to avoid becoming stressed or anxious about your inability to get back to sleep, which in the end would only decrease your ability to get back to sleep quickly. If at all possible, avoid sleep medications, especially ones that can become addictive.

Change Your Diet

Proper sleeping habits are often directly related to diet and exercising. By monitoring your food intake, especially right before bedtime, you can drastically increase the quality of sleep you get each night. First and foremost, always avoid eating heavy within the two hours before you plan to head to bed. The earlier your dinner is in the evening, the better for your health and sleep quality. However, a very light snack before bedtime can actually promote better sleeping and serve as an effective sleep aid.  Foods that contain tryptophan, calcium, and carbohydrates may assist in calming down your brain before bedtime. For example, yogurt, bananas, and hot tea are great pre-bedtime snacks.
Along with eating too much before bedtime, substance abuse and poor eating habits in general can also affect your sleep. Make sure to avoid foods that are high in fat or cause heartburn. Drinking too much of any liquid before bedtime can disrupt your sleep by requiring you to get up multiple times throughout the night to go to the bathroom. Alcohol actually reduces your sleep quality, although it may temporarily help you get to sleep faster. Caffeine can actually affect your sleep for up to ten hours after consumption; therefore it is recommended that you only drink caffeinated drinks during the morning hours. Finally, smoking can drastically decrease your sleep habits as nicotine is a stimulant and many smokers also experience withdrawals throughout the night.

Obtaining proper sleep quality requires a combination of numerous things, including a healthy diet, exercise, sleep habits, and stress reduction techniques. By changing these aspects of your life, setting a peaceful bedtime routine, and finding good sleep remedies, your quality of sleep is sure to increase.

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It’s midnight. You’ve been up since 10pm, tossing and turning with insomnia, with no end in sight. You look over at your alarm clock – set for six in the morning – and groan, knowing that your day is about to get a whole lot worse. Desperate for anything to help you get to sleep, you count sheep, drink a glass of milk, and do other sleep remedies that are supposed to help – but to no avail. If only there was an effective sleep aid to help you with your slumber.

Fortunately for you and millions of other people, there is. This sleep aid isn’t a secret, either; in fact, you deal with it every day. It’s music.

Music has been a soothing presence in life for thousands of years. How many of us had our mothers sing us to sleep when we were children? There’s no doubt that music can relax and calm just about anyone – so why not use it for sleep?

Humans require at least six full, uninterrupted hours of sleep per night, at a minimum. Ideally most people should get seven to eight hours, but that isn’t always possible. While missing a full night’s sleep every now and then won’t harm you, those with insomnia have regular, ongoing problems with sleep that really mess with one’s health and circadian rhythm. Music, fortunately, can help.

One of the main causes of sleep is due to stress. When your body is stressed, it exhibits a physiological reaction that causes the brain to essentially become ‘overworked’. This results in a higher heart rate, tension, and even depression. Music has been found to counteract these causes of sleep because of its effect on the human brain.

As discussed above, music has long been known to be capable of relaxing a troubled mind. In fact, instruments like guitars, pianos, harps, and other orchestral instruments have been used for a very long time to calm people. Therefore, musical sleep therapy is an effective sleep aid that depends on these healing qualities to calm your brain, which will then lower your heart rate, regulate your breathing, and help your mind slip into those restful sleep waves.

What’s the best way to apply musical sleep therapy as a sleep remedy? Many people have found that a simple radio turned down low and tuned in on one’s favorite station is more than adequate (just as long as it’s not too loud). There are also special headsets you can buy that you wear in your sleep that keep a steady supply of light, gentle, and soothing music flowing into your mind. Studies again have shown that slow-wave sleep – otherwise known as deep sleep – is enhanced by having a calm and steady environment. Therefore, if your delta waves – the waves that cause slow-wave sleep – stay regulated, you are more likely to get restful sleep.

If you have sleep problems, and have been longing for a way to finally get to sleep, consider using music therapy as a sleep aid. You might find that the best sleep aid is actually found right in your own room – coming right from your radio.

I am currently working on a post about sleep inducing soundtracks. There are many interesting software generated audio tracks and special devices that play the right tune. I hope to have a descriptive list with some cool offers for you soon. Come visit again soon, I am sure you will like it.

Though not directly related and technically complex, here is an interesting article I ran across:

• GHB for fibromyalgia – told you so! | WeeksMD – Dr. Weeks’ Comment: Again, an “I told you so” example of how simple biochemistry, a fact which soars about stigma, can be used for good: GHB Xyrem is the best sleep aid since it alone enhances stage 3, 4 sleep – restorative sleep – in …
• Free Sample Natural Sleep Aid « A Thrifty Mom – You can click HERE, fill out a short form for a Free Sample of Don’t Disturb Me – Sleep Aid which is an all natural sleeping aid. As always I suggest you sign up with an extra email address so your personal account does not get extra …

photo credit: emdot

Comfortable bed is a key

Many people across the world have problems sleeping. These issues can result from everything from medical illnesses to eating habits. Stress, sleep schedules, lack of exercise, and sleep environment all play a key role in quality of sleep. Although there are some sleeping remedies and cures for insomnia, there are also some key tips that are sure to act as natural sleep aids.

How Much Sleep Is Needed?

Many people fail to get the proper amount of sleep, which can drastically decrease your ability to concentrate. It is recommended that adults get anywhere from seven to eight hours of sleep per night. Failing to get an adequate amount of sleep can affect your health and energy levels throughout the day. However, it is also essential to note that merely getting a few extra hours of sleep over the weekend is not enough to correct chronic sleep deprivation. Therefore, utilize these key tips for sleep remedies to get better quality sleep.

Three Tips for Better Sleeping:

Sleep Environment As A Sleep Aid

Believe it or not, your bed and room play a key role in your sleep quality. Make sure your bed is large enough for you and your partner to comfortably move around and stretch. Furthermore, ensure that your mattress meets your individual desires. Some people sleep better on a firm mattress, while others sleep better if foam mattress toppers are present, giving the bed a softer feel. Sleeping on a bed that is not comfortable for you is sure to disrupt your sleeping habits and leave you feeling stiff or sore in the morning.

In terms of your bedroom, make sure that there is very little noise nearby. If you are sleeping with loud music or the television on, you are sure to wake up a few times during the night and disrupt your sleep. Moreover, ensuring that your room is dark is a sleep aid and can also increase your sleep quality.

New Bedtime Routine

photo credit: jinkazamahNaps

Spacy and relaxed

Your bedtime routine should be very relaxing and allow your mind to wind down from the chaos of everyday life. If reading helps you to relax, try a book that is an easy read. However, if music is more your style, pick an artist that has a soft voice to calm your mind. You could also do a quick hobby that relaxes you like playing the guitar or knitting; these are good cures for insomnia. Whatever bedtime routine you choose should be geared at calming you down so that you can get to sleep easier once you lie down.

Napping too much during the day can drastically reduce your ability to follow a consistent bedtime routine. Instead, keep napping to a minimum and sleep primarily at night. If you do nap during the day as a sleep aid, make sure you limit the nap to a half hour and do not nap past 5pm.

Now you are equipped with a few sleep remedies to better sleeping that will help increase your ability to fall asleep and the quality of sleep you obtain each night. Combine these sleep remedies with a balanced diet and exercise to maximize your quality of sleep.

Technorati Tags: aid, insomnia, sleep

Today I found a real gem. It is this articles on medicine net. At first glance the article seems long but it is interesting and has a lot of information. I recommend you find a time and read it. I specially like the 13 tips given on page 2 of the article, maybe one of them is your best sleep aid! Maybe a combination of some of them is your best sleep aid. I attached a few quotes from the article, as a teaser, so you do find the time to read it.

“… Sleep was long considered just a uniform block of time when you are not awake. Thanks to sleep studies done over the past several decades, it is now known that sleep has distinctive stages that cycle throughout the night. Your brain stays active throughout sleep, but different things happen during each stage. For instance, certain stages of sleep are indeed for us to feel well rested and energetic the next day, and other stages help us learn or make memories…”

“… In brief, a number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. On the other hand, not getting enough sleep can be dangerous-for example, you are more likely to be in a car crash if you drive when you are drowsy…”

“… Health: Sleep is also important for good health. Studies show that not getting enough sleep or getting poor quality sleep on a regular basis increases the risk of having high blood pressure, heart disease, and other medical conditions… ”

“…Hormones released during sleep also affect how the body uses energy. Studies find that the less people sleep, the more likely they are to be overweight or obese, to develop diabetes, and to prefer eating foods that are high in calories and carbohydrates…”

Here is the link again, just click here to read the article. Do not forget to return here and leave a comment telling us if you liked it and what part of it was informative for you.

Technorati Tags: best sleep aid, cures for insomnia, insomnia herbal, relax, relaxation, sleeping remedies

As you all probably know by now, a good night sleep is better started with a nice and slow relaxation. How many of you find it hard to tune out properly?

For some of us, a proper tuning out is the best sleep aid. This is why I find the attached video so great. It is 10 minutes long and if you play it on your computer  (maximized to full screen) and watch, without doing anything else, you will start feeling sleepy and ready for bed – I did.

I also attached the original text by the author with a brief explanation on his music and how it helps to relax. Note you can subscribe to get updates when he publishes new clips.

Please post your comments below to let us know how watching the clip worked for you.

Piano by the fire (10 minute relax 3)
By Paul Collier
©, 2008, 2009 All rights reserved.
DOWNLOAD COMING SOON direct from me here…

http://www.paulfromstokeuk.com

I hope you enjoy listening to my music, I value your ratings/feedback and comments. subscribing (click the yellow button above to my channel helps to keep my music in the YouTube search results for others to enjoy and notifies you when I upload brand new music also. I am unsigned/I do not have a record label so your support is vital to me and greatly appreciated! I am thankful to each and every SUBSCRIBER

my third 10 minute relax project, gentle piano, along with alpha brainwave frequencies, gradually slowing down at an un-noticable level to your conscious mind, I hope this helps to relax you and offers you a chance to take time out from the busy life you lead, Just 10 minutes of “me” time.

Please visit my website http://www.paulfromstokeuk.com to DOWNLOAD my music directly from me.

If you visit my YouTube channel page here…

http://www.youtube.com/user/PaulFromStokeuk

you will be able to hear my latest compositions and listen to PLAYLISTS of my music (no need to select new videos, each one will automatically play after the previous piece)

Thank you for listening.

Paul

Duration : 0:10:0

Read the rest of this entry »

Technorati Tags: relax, relaxation

If you do not know it by now, sleeping is a widely researched topic. Its importance keeps both the academic and heath system interest high and the research funding keeps flowing in. One key result of this research is a well developed classification system for sleeping disorders. I think it is both interesting to know the basics of it and could be beneficiary when looking for the best sleep aid. Below is a brief intro to this classification system, with some references. Since I am not a researcher or and MD, this by no means intends to be a scientific review, merely a summary that can give you a general idea.

Sleeping disorders are classified by the “International Classification of Sleep Disorders” (ICSD). The ICSD is a resource created by a group of sleep research organization from around the world. One interesting way of classifying sleep disorder is:

• Dyssomnias
• Parasomnias
• Sleep Disorders Associated with Other Disorders

photo credit: BoVa…

Further reading:

Technorati Tags: best sleep aid, cures for insomnia, insomnia herbal, sleeping remedies