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Do
you frequently wake up in the night
just to realize that going back to sleep is easier said than
done?
Don’t
worry, because today we’re going to share with you a few simple things you can
do to get back to sleeping like a baby in ten
minutes or less!
Don’t
switch on any lights. The brain is trained to interpret any source of light as
sunlight and get alert. If ever you need to get some water or take a trip to
the bathroom, switch on a dim light. The brighter the light and longer the
exposure, the lesser are the chances of getting back to sleep.
You
might remember well how in the school days you had a tough time fighting off sleep when you had to read
for an exam! Use the same technique – read a book or magazine, if possible
something that’s not very interesting, to help tire the eyes. Make sure that
you use only a small reading light. Don’t use this time to read thrillers that
might actually wake you up properly.
Give
your brain some mental exercise. Try to think of your favorite sport or game
and visualize playing it. The chances are that it’ll lull you to sleep. Don’t use your
mobile phones, television or other electronic devices, because they might end
up waking you instead.
Remain
lying on the bed in whichever position is comfortable for you. If you stand,
walk or sit for an extended period of time, you’ll have a difficult time
getting back to sleep. Tossing and turning
also doesn’t help – so just lie down still!
As
the saying goes, ‘Relaxing your body, relaxes your mind’. Learn to relax your
muscles slowly and progressively to encourage sleep. Take long, deep breaths
and consciously relax muscles across the body until you feel calm and relaxed.
Don’t
indulge in a midnight snack in the hope that it might help you get some sleep. In fact, this can
be a problem in the long run. The brain can get conditioned to expect a snack
at that time of the night and in turn reinforce your biological system to wake
up at that time.
Last
but not the least; don’t make up for the lost minutes of sleep by oversleeping in
the morning. This can also condition the brain to remain awake at the same
time, every night.
Here is the most powerful method I know to fall asleep in 24 minutes or doze off again if you wake up in the night…
We
live in a world of technology, surrounded by all kind of devices like
computers, televisions, laptops, iPads, smartphones, tablets…the list is
endless!
Studies
have revealed that these electronic gadgets often disrupt our natural sleep rhythms and the
ability to fall asleep naturally, resulting in sleepless nights and
restlessness throughout the day.
However,
a small study conducted by a group of Canadian researchers shows that
electronic gadgets can actually help you sleep better! Confused?
Read on!
Cognitive
behaviour therapy (CBT) is a well-known, effective treatment option for sleeplessness. In this treatment
method, trained therapists counsel people on the different methods of achieving
better and more restful sleep.
These
sessions also educate people about insomnia, various relaxation
techniques to help achieve sleep, the ways to ignore
disturbances in the surroundings and good sleeping habits.
However,
not everyone has easy access to the clinics where this kind of therapy is
usually available and that is rather unfortunate.
For
instance, people who live in remote areas of a country and those who don’t have
enough time to attend these sessions, miss the opportunity to learn about
healthy sleep habits.
These
issues motivated the Canadian researchers in University of Manitoba to come up
with a simple yet brilliant idea of delivering CBT through video conference or
as an internet-based program called ‘Tele-health’.
The
Canadian researchers have developed two convenient modes to deliver CBT therapy
– an Internet based program or a videoconference (also known as Tele-health) at
their nearest clinics. Participants were randomly assigned to receive the
therapy based on one of these two modes.
Six
CBT sessions were held during a period of six weeks and the results were
compiled. It was identified that 62 percent of participants who received CBT
via web-based program and 55 percent who received it through the group video
conference no longer suffered from insomnia.
The
researchers conclude that CBT can be effectively implemented through
alternative technology-based methods like video conferencing and internet
programs. The study proves that face to face therapy is not the only way to
treat insomnia and restlessness.
Popping
a pill to deal with insomnia is not the best
option. Needless to mention, it is also definitely not the healthiest way to
deal with sleeplessness.
The
good news is that there is an even easier way to fall asleep. It is even better
than searching for online CBT programs or taking part in a video conference.
More
and more research is emerging directly tying insomnia and sleep disturbances to
depression and other mental
illnesses
Today,
we will look at the real reason sleeplessness causes depression and what you can do
to beat back the effects, which is especially important this time of year.
In
many countries, the actual number of hours of sunlight can diminish so much in
the winter months that residents have to gather around alternate light sources
and increase their intake of vitamin D in supplement form.
This
isn’t just so the body can stave off the ravages of osteoporosis- it’s a
critical step in keeping the body happy in all of its systems. Trouble in
one will always lead to trouble in another.
Specifically,
lack of sleep- chronically- will almost surely lead to depression, as evidenced by an
already large but still growing body of scientific evidence.
People
need sleep. It’s critical in so many functions throughout the body
because a LOT happens when we are in this stage of unconsciousness.
Chemicals are produced that heal muscle tissues, others are released that bathe
the brain in healing neurotransmitters only released in sleep. The list
goes on and on.
One
of the chemical dances that occurs in the wake and sleep cycle is the
production of serotonin and melatonin. Serotonin is the “happy” chemical
that binds to the receptors in our brain to tell us all is well. This is
built up in the body in two ways- through sleep, and through exposure to
sunlight.
When
we wake up at the start of our day, (whether you are a daytime waker or night time
worker due to work schedules) we start using up the serotonin we accrued during
the sleep cycle before waking. It keeps us going; helps us think clearly.
As
the day progresses and we metabolize serotonin, it breaks down into its sister
chemical, melatonin. This is the chemical that tells us we are sleepy and
to close our eyes. It gets us to sleep and keeps us there through the
first couple of stages of sleep. After that, the deeper stages take over and
the real restoration of the body takes place.
If
there is a deficit in either of these chemicals, we’re going to pay the
price. Not enough melatonin will cause sleep to be difficult to find and
keep- leading to a reduced amount of serotonin produced. Serotonin is
critical in keeping the clouds of depression away.
Diminished
levels of serotonin make the availability of melatonin drop off, thus
perpetuating the cycle.
If
you are already in the throes of chronic sleep deprivation, there is hope, and
it doesn’t have to involve anti-depressants or sleep aids. Get your sleep
cycle back on track and you won’t need either of those in the first place.
This post is from The
Insomnia and Stop Snoring Program offers a revolutionary new approach to help
people stop snoring. Snoring is not only disruptive to our partners, but it
poses health risks as well, especially for those folks who suffer from sleep
apnea.
Christian Goodman,
the creator of the program, has discovered that a selection of specific
exercises can actually correct the issues that lead to excessive snoring, and
help snorers and their bed mates get a better night’s sleep.
The program will
allow you to shake your pesky and unhealthy snoring habit using only easy to
perform natural exercises. No drugs, surgery, funky contraptions to sleep with,
hypnosis or any other invasive techniques. If you can spend 7 minutes per day
performing these exercises you can say goodbye to snoring for good.
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