Most people can expect to experience some neck pain in their lifetimes. Using a neck pillow is a great way to help relieve pain, stiffness and headaches. Difficulty in achieving neck pain relief is also associated with poor psychological health, worrying, and becoming angry or frustrated in response to neck pain. Greater optimism, a coping style that involves self-assurance, and having less need to socialize, are associated with better prognosis.

Effect of neck pain:

The disability caused by neck pain may extend beyond obvious symptoms to impose a substantial financial burden and a major impact on the lives of those affected and seeking relief. The right pillow can also help with a more restful and healing night’s sleep. One of the most profound benefits is the effect using a good neck pillow can have on the curve and alignment of the neck when used properly over a period of time.

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Happy pillows

If you are one of the millions of people across the globe who cannot consistently get a good night’s rest, then you are probably in search of effective solutions to your dilemma.  In our quest for restful, peaceful slumber, we’ll go to just about any lengths- from changing dietary habits to going to sleep specialists to taking medication and herbal treatments.  But, one of the possible solutions we overlook is one of the simplest – your pillow.

Did you know that your pillow has a great deal to do with how well you sleep at night? It’s true – your pillow can make or break a good night’s sleep, just as a mattress can.  This is why finding the best pillow for your bed is essential. Here are three things to know about finding the right pillow.

Your Pillow Supports Your Neck And Head

One of the reasons why a pillow is vitally important is because it cradles and supports your neck and head. Why is this important? Well, there are two reasons.  The first is that many sleep problems are caused by improper breathing.  If you can’t seem to fall asleep, it may be because of airflow problems caused by a pillow that doesn’t adequately support your head.

The second reason is simply because being uncomfortable prevents people from sleeping – especially if your head and neck are being affected. Plus, having an inadequate pillow just causes you soreness and tightness throughout the night and the next day.  You want to have a pillow that supports your neck and head properly and sufficiently.

The Fill Matters

The fill – the stuff that is inside the pillow – really does matter when it comes to comfort and support.  These days, pillows come in a variety of sizes, shapes, and fills. You can get a traditional down pillow, which tend to be very soft, or you can get a synthetic pillow filled with polyester or latex material that offers more support. Plus, synthetic pillows are often allergen-free, which means they will not cause sniffling and sneezing that sometimes comes with pillows made with down.

Choosing the fill goes hand in hand with another important factor: positioning.

photo credit: Tambako the Jaguar

Feathers?

Your Pillow Should Match How You Sleep

People generally sleep in three different postures: on their back, on their stomach, and on their side.  Some even sleep with all three postures at one point or the other during the night.  To maximize your comfort level (and thereby increase the chance that you will get a good night’s sleep), you should match your sleep profile with your pillow.

If you are a back sleeper, you will need a pillow that has medium firmness and isn’t too high (or too low, either).  This is so that your head is adequately supported.

If you are a stomach sleeper, you will need a soft pillow that is low to the mattress.  A thin down pillow is perfect.

If you are a side sleeper, then a firm pillow made from synthetic material that also fills out the space between your head and shoulders is perfect.

If you have had a great pillow for a while, but always have to fluff it up or otherwise rearrange it, it’s probably time for a new one.

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best sleep

To humans, sleep is one of the most important biological functions we have.  Life itself depends on our ability to hit the hay at the end of a long day and catch some shut-eye. Unfortunately, so many of us go without proper amounts of sleep, resulting in groggy, drowsy, and irritable zombies who shuffle their way through the next day.

So, in short, sleep is good.  But why, specifically, should we get at least 7 hours of sleep a night? What are the benefits and purposes of sleep? To answer that, here are the 7 best reasons to sleep at least 7 hours each and every night.

1.  Sleep restores your body.

During an average day, your body goes through a lot of stress. Walking, talking, digesting food, breathing, thinking, worrying, running, lifting, moving – all of these activities take a toll on your body’s organs, muscles, and nerves. Sleep is your body’s chance to give your body a much-needed break.  It’s like stretching after working out – if you don’t, your muscles will ache.

2. Sleep improves your mood.

It is a proven fact that sleep has positive benefits for your mood. When we wake up refreshed and energetic, we are more optimistic and happier; when we are sleep deprived, we are irritable and cross.

3. Sleep allows memories to form.

The experiences we have during an average day are short-term memories. Sleep is the process by which our brain takes these short-term memories and stores them into the brain, allowing them to become long-term memories.  Have you ever been sleep deprived and very absentminded and forgetful? The lack of sleep is why.

4. Sleep allows knowledge to crystallize.

Similar to memories, the knowledge we gain during a day does not crystallize, or become ‘learned’, unless the brain has the chance to store it away.  This occurs during sleep. That is why cramming before an exam is inefficient; the brain has not had time to properly store the information gained.

photo credit: skittzitilby

calm

5. Sleep replenishes energy.

Your body burns calories each waking second to keep your body’s inner furnace boiling. Carbohydrates form the prime source of fuel for your body, and as the day progresses, your body burns up more and more. Sleep provides a resting period for your body, allowing it to replenish enough energy to where you can wake up feeling refreshed.

6. Sleep keeps your brain functioning.

If you have gone a long period without sleep, you have probably noticed that your brain just didn’t function as well when you were deprived. You won’t be able to focus as well, nor will you be able to process information properly.  Sleep gives your brain the chance to basically take a break from 24-7 cognitive function so that it can be sharp the next day.

7. Sleep is vital to life.

Believe it or not, going a long period of time without sleep can be fatal. It is estimated that going more than 10 days without any sleep at all will kill you – which is the most important reason to catch some Z’s.

You need to sleep at least 7 hours a night, and generally no more than 8 for your average adult. The 7 best reasons to get at least 7 hours of sleep a night listed above hopefully have given you food for thought…and something to sleep on.

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Myths abound in our culture today, and misinformation unfortunately is a fact of life.  Not all of it is intentional; sometimes, people unintentionally spread misinformation because they haven’t been told otherwise.  Well, in an effort to reduce the misinformation going around about sleep, this article will discuss the top 10 myths about sleep and sleep aids, so that you may receive the truth regarding these important topics.

Myth #1: Sleep Isn’t Important

There are many ‘go-getters’ and ‘self-starters’ out there with blogs, articles, and books claiming that they function as well as – if not better than – most people on as little as 3-4 hours of sleep per night.  I don’t doubt that some people may be able to do this, but 99% of the population needs at least 7 hours of quality sleep per night.

Myth #2: Naps Are Sufficient

Along with the myth above, there is a myth that taking regular naps during the day is just as good as getting a continuous good night’s rest.  This is not true, and if you try to go down this route, you will not only waste time, but will feel groggy throughout the entire day.  A nap of around 20 minutes can actually boost attention and energy levels, but only temporarily –  and isn’t something you should do more than once a day.

Myth #3: Sleep Aids Don’t Work

They actually do (otherwise doctors wouldn’t prescribe them!). Not all are created equal, but the vast majority of sleep aids that are prescribed really are effective.

Myth #4: Dreamless Sleep Is Bad

Some say that if you do not dream while you sleep, then you are not getting a good night’s rest.  This is also untrue.  Whether or not you dream usually doesn’t have an effect on the quality of your sleep – unless, of course, your dreams or nightmares awaken you during the night.

Myth #5: The Best Sleep Aids Are Medical

While there are plenty of quality sleep aids that are prescription-strength, the best sleep aids are not necessarily from a pharmacy.  Many natural sleep aids, such as melatonin, chamomile tea, valerian, and herbs and foods rich in magnesium, can help tremendously.

Myth #6: Regular Sleep Times Aren’t Important

Oh, definitely not true.  You need to go to bed and awaken at roughly the same time each day in order to get a quality night’s sleep.  Otherwise, your body’s rhythm will be thrown out of whack.

Myth #7: Energy Drinks Make Up For Poor Sleep

Nothing makes up for poor sleep.  Downing a Red Bull or Five Hour Energy Shot is a poor substitute.  It may give you a temporary boost of ‘energy’, but that is a very short-term fix.  After the effects wear off, you will likely be even more tired because your body still hasn’t had that recuperation time.

Myth #8: Silence Is The Key

Actually, listening to soft, relaxing music while trying to get to sleep can actually aid you in sleeping better. Many music machines have been created specifically to help people slumber.

Myth #9: Eating Has No Effect On Sleep

To the contrary, what you eat and when you eat it will affect sleep. You shouldn’t eat anything more than a snack less than three hours before you head to bed.  Digesting food will keep you awake.  Also, foods high in sugar or caffeine will also keep you up.

Myth #10: Sleep Aids Are Unhealthy

Some sleep aids, like kava, are not healthy for you.  But, most of them are.  Look for ones that have been evaluated by the Federal Drug Administration to make sure.  If it has been approved by the FDA, it more than likely is good to go.

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This probably will not come across as something you will have to sleep on in order to understand, but studies show that our well-being – how we go through each day and perform physically, mentally, and emotionally – is affected to a great extent by how much sleep we get and how good it is.

Anyone who has had a hellish day after tossing and turning all night – walking around like a zombie, forgetting things, and feeling completely drained – knows that not getting good sleep is a good way to wreck a day and make someone in dire need of sleep remedies.  Now, neurological studies conducted in America’s top schools, such as University of California-Berkeley and Harvard Medical School, give a scientific basis as to why. They also point out why a sleep aid and other cures for insomnia work.

Why Sleep Matters: How The Brain Works

Sleep is basically the period of time in which the brain rests and consolidates all the information that it gathers throughout the day.  Without this process, your brain cannot make sense of what it needs to understand, nor can your body recuperate from the stresses of the day.  These combined problems create weak and tired bodies – and make many turn to a good sleep aid to help them slumber.

So, energy and mental alertness are two benefits of good sleep and good sleep remedies. But, that is not all.

Your Thoughts And Your Emotions

While the physical aspect – sluggishness, reduced reaction times, and tiredness – of poor sleep is understood, the mental and emotional effects of poor sleep are now better understood.  The brain is a complicated machine, and it needs time to run itself.  Your moods are directly affected by a brain that cannot function like it should.  This is why people who sleep poorly and can’t find a good sleep remedy feel irritable and crabby.

Researchers have more evidence that poor sleep can be a contributing factor in depression, and not just a symptom of the disorder.  If your brain cannot work properly, it will have a problem controlling hormones and neurotransmitters – the chemicals that regulate, among other things, your mood.  So, if you are not getting adequate sleep on a long-term basis, your brain will not be able to make you as happy as you would otherwise be – thus creating the chemical imbalance that leads to depression.

The Importance Of A Good Sleep Aid

With this latest research, it is even more critical that you find the best sleep aid you can get. Some people turn to music therapy – with calm, soothing tones and sounds – to help them get to sleep.  Some people turn to herbal sleep therapy, which uses all-natural herbs to regulate and calm the body so it can rest.  Others like to use other cures for insomnia, such as a sleep aid like melatonin – a naturally-occurring hormone – to help control the body’s natural day and night cycle.

Whatever the sleep aid that is used, it is important to know that sleep is absolutely vital.  Therefore, anything you have to use as a sleep remedy in order to get your ZZZ’s is a must. Science has spoken: If you want a better day, hit the hay.

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just an eye

Collected Advice

In this hectic, 24/7 environment we live in, it is hard for us to sometimes realize just how important sleep is to a healthy lifestyle.  We come, we go, and we crash on the sofa when it’s all said and done – only to wake back up bright and early to do it all over again.  And when we feel exhausted, we look anywhere we can for some quality sleep and sleep aid advice.

Here comes some good news, some bad news, and then some more good news.  The good news is that there is plenty of information out there about getting a good night’s sleep.  The bad news is that a lot of it is bogus.  The good news is that to find sound advice, all you have to do is find the right authorities.

Thus, a list of sleep and sleep aid gurus and experts should be helpful for you to hunt down the best information possible for obtaining a night of sweet, uninterrupted slumber.

Robert deStefano

Perhaps one of the most recognizable experts on sleep and sleep aids, both online and on television, is Robert deStefano.  Robert battled insomnia for twenty years, figuring out along the way the secrets to getting the best sleep possible.  He has since related his observations and lessons to thousands via his website, http://www.destefanorobert.com.  He has also appeared on ABC and has been featured in online and print magazines.

Different experts have different approaches to the topic.  Robert’s approach focuses on personal development and cognitive change supplemented by natural sleep aids, such as his Deep Sleep Complete Sleep Shots.  He guarantees success for someone following his advice within 30 days.

Dr. Mark Haltrecht

These days, more and more family practitioners are becoming well-versed in sleep-related issues.  Dr. Mark Haltrecht, a family practitioner from New York, has made a name for himself as an expert in many health-related issues, especially sleep.  He contributes regularly to HealthGuru (http://www.healthguru.com) on various sleep-related topics, and emphasizes a healthy lifestyle (including a healthy diet) in treating insomnia and other sleep disorders.

photo credit: awezmaz

Collected Advice

Dr. Michael Breus

Dr. Michael Breus is a sleep expert and a sleep coach from Arizona who treats patients with sleep disorders through a mix of cognitive-behavioral therapy (CBT), natural sleep remedies, nutrition, hygiene, and other popular treatment methods.  He has appeared on television numerous times, on shows such as Oprah, The Today Show, and The View.  Dr. Breus is also the author of a popular book on insomnia entitled Good Night: The Sleep Doctor’s 4-Week Program To Better Sleep And Better Health. He also has a website, http://www.theinsomniablog.com.

Those looking for a scientific approach grounded in research and study could be interested in Dr. Breus and his approach.  Virtually every serious sleep disorder out there is of a psychological or medical nature.  Finding the right way to treat these particular disorders means that a trained specialist is needed eventually.

The best sleep guru and expert for sleep and sleep aids for you depends on your specific needs and desires.  That is why doing research and shopping around is well worth it for anyone interested in finding out more about how to treat his or her condition.

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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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zZzZz...-Nancy

More often than not, how to get better sleep is among the common questions that working people think about. This is because they rarely experience it because of too much stress or being too busy in their work. If you are one of those who are having problems when it comes to sleeping, here are some of the ways that can help you get better easier:

1. Develop better sleeping habits. Like everything else, developing good habits helps a person accomplish a certain task at hand. For those who are prone to not sleeping well at night, it would be best to start developing good habits that would help him or her get better sleep. Good sleeping habits might include daytime routines such as eating the right foods, exercise, and enough napping in the afternoon. Experts say that eating the right foods would help a person be lulled into sleep without so much hustle. If one wants to get better sleep, he or she must avoid eating foods that contain ingredients that stimulate the nerves and the senses such as those with caffeine content. To help the body relax, enough physical activities such as exercise should also be done at day time so it will somehow exhaust the body and let it crave for rest at night time. Although napping is good to some people, it can be bad to those who are having sleeping problems because they have a tendency to “over nap” that which will eventually affect their sleeping at night.
2. Enough amount of daily exercise can help a person to get better sleep. Aside from health benefits, regular exercise also helps a person get better sleep especially at night. This is because it lets the body work just enough so it would want to rest at night. Strenuous activities such as workouts are not really necessary if one is not used to it. Simple exercises such as brisk walking or light yoga activities are enough to help to get better sleep at night.
3. Come up with you own personal sleeping plan. Above anybody else, you should be the one who knows your body. If you are having problems sleeping at night, you are the first person to identify what is the problem and try to address the issues properly. If you are having trouble sleeping, analyze what may be the problem. If it is something that you can handle, try to do the things that will help you overcome it. You can do this by coming up with a personal sleeping plan that will really work for you. You can plot the activities that you can do and try to implement them during nighttime. If the specific plan doesn’t work today, try another set of sleeping plans the next night and then another one for next, next night. By doing this, you can discover the techniques that would work for you.
4. Create a good sleeping environment for yourself. If one wants to get better sleep, the easiest way is to create a comfortable, nice, and cozy sleeping environment. If you are having trouble sleeping and you have tried all the techniques available but those did not work, why not try re-arranging your bedroom. Figure out is something inside your bedroom that hinders you from getting better sleep. Check if your bed still suits the needs of your body and if not, try replacing it. Check if there are some things that catch your attention and makes it hard for you to sleep, if there are, try removing them for a while until you are able to sleep better.

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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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