What is the Best Way to Increase Sleep Time?

Click Here to Find Out How You Can Sleep Well Tonight

Increase Sleep Time - Are You Risking Your Life by NOT Indulging in This Pleasant Activity?

Why you need this activity in your life: it’ll help you fight off just about anything. High blood pressure, stroke, type 2 diabetes. You name it.

And hey, it’s also a pretty pleasant thing to do.

It’s something you’ll probably look forward to. Seriously.

Why you need this link: it’ll help you find out what this rather enjoyable activity is, and what it can do to boost your health. So click here, and drop a comment or two, as well, since we’d all love to hear your thoughts.

Statistical analysis reveals some disturbing news about the sleep habits of the current generation. While human adults need 8 hours of sleep, Americans, on an average, get only 6.5 hours of sleep. In UK, 6 out of 10 people have reported that they sleep for less than 7 hours of sleep.

Blame the technological revolution and electronic gadgets! More and more research is showing that electronic gadgets offer distractions that prevent people from sleeping on time. Also the blue light emitted by televisions, computers and a few other equipment actually affect the production of melatonin, a hormone essential for sleep.

Researchers say that people in the current generation sleep 2 hours less on average than those, 60 years ago.

Did you know that sleeping less than six hours every day can triple the risk of developing high blood pressure? Women who sleep for less than 4 hours a day double their risk of dying from heart attacks.

There are a few simple things you can do to help you sleep naturally:

Avoid watching TV or using electronic gadgets in the night, especially before bedtime. The blue light they emit can trick the brain into thinking that it is daylight.

If possible, sleep in a completely dark room without any night light. Even a dim light source can affect the quality of sleep.

Keep the temperature in your bedroom at 70 degrees Fahrenheit (21 Celsius) or less. A room that is too warm or too cold is not ideal for restful sleep.

Take a hot or cold shower before bedtime, based on your preference. When your body heat is reduced through a bath, you’ll feel drowsy and ready for sleep.

Keep electronic equipment like phones and alarm clocks away from your bed. Remember that sleep deprivation is dangerous and needs to be taken care of at once.

Have that pep in your step throughout the day simply by getting higher quality sleep. “How do I do that?” you ask. Simply train your brain to fall asleep easily – here’s how.

Increase Sleep Time - This ONE Healthy Drink Helps You Sleep through the Night

Sleep is important to you. It’s refreshing when you get enough of it.

It keeps you going throughout the day. The problem: you’ve been having sleepless nights. Nights when counting sheep just didn’t cut it. Bad for health. Bad for keeping you from yelling at your boss out of frustration from lack of sleep. But there’s a tasty drink that can change all that.

Researchers from Louisiana State University have discovered that a glass of tart cherry juice is what you need to sleep better and also increase your sleep time by up to 90 minutes.

For the study, seven volunteers who were elderly people suffering from insomnia were advised to drink 8 ounces of tart cherry juice twice a day for two weeks. This was followed by 2 weeks of abstinence from cherry juice. For the next two weeks after that, the volunteers were instead given a placebo beverage in the place of cherry juice.

The researchers monitored the sleep pattern of the volunteers for the entire period of the study. They also surveyed the volunteers about fatigue, sleep, anxiety and depression.

The research revealed that those who consumed cherry juice in the morning and night, on an average slept about 84 minutes longer than usual and also enjoyed better quality of sleep.

It has been concluded that the compound in cherry juice helped to stop the breakdown of the amino acid tryptophan, which is necessary for synthesis of the hormone serotonin that induces good sleep.

An increase in the levels of serotonin has other beneficial effects too – it can decrease inflammation and improve the mood! The juice itself contains a small amount of tryptophan which makes it a great natural choice for fighting insomnia. Say goodnight to your sleeping medication and instead enjoy a glass of cherry juice!

Turn the lights off on your insomnia problems by simply training your brain to sleep in an instant. Check it out here – 100% guaranteed…

Increase Sleep Time - 8 Foods That Help You Sleep

If you frequently have trouble falling asleep or often wake up in the middle of the night and can’t doze off again, you have probably tried many different sleep aids – without success.

Watch this video to get more ideas to increase sleep time - How to Get Better Sleep (and Fall Asleep Faster): 5 Essential Tips

But did you know that several types of everyday food – something you already have in your kitchen – include natural “sleep inducting” ingredients that shoot you into eight hours of restful sleep?

Walnuts: These tasty nuts are rich in the amino acid tryptophan which helps produce melatonin and serotonin, two hormones that help you fall asleep faster.

Almonds: Another nut that can lull you to sleep, almonds are rich in the mineral magnesium that is essential for good sleep.

Cheese: You might have heard that a glass of warm milk is just the thing to help you sleep, but recent research suggests that cheese is better! Cheese has very high calcium content that helps produce tryptophan necessary for producing hormones that trigger sleep.

Lettuce: Lettuce is thought to be just perfect for a restful sleep. It contains ‘lactucarium’, a compound which has sedative properties. One way to get strong “sleeping effects” from lettuce is to simmer 3 – 4 lettuce leaves in water for about 15 minutes, and sip the water.

Tuna: Tuna is rich in Vitamin B6 that helps produce serotonin and melatonin and helps in providing restful sleep.

Cherries: Cherries are a natural source of the hormone melatonin that is responsible for sleep. Drinking cherry juice at night might help you sleep earlier.

Chamomile tea: Chamomile tea increases the amino acid glycine in the body. Glycine acts as a natural sedative and relaxes nerves and muscles to induce restful sleep. Mixing a little honey helps even more.

Chickpeas: Chickpeas are a good source of the amino acid tryptophan which helps produce hormones necessary for inducing sleep. Try having a dish of hummus or any other meal made of chickpeas to get some good shut eye in the night.

You don’t need to depend on medications or food to sleep. This audio has helped thousands of Blue Heron Health News readers to sleep soundly.Click here…

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.

To find out more about this program, click on How to Increase Sleep Time Fast?

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What is the Best Way to Easily Sleep Better?

Click Here to Find Out How You Can Sleep Better Tonight

Easily Sleep Better - How Arthritis and Fibromyalgia Causes Sleeplessness

I guess it comes as no surprise to those who have been suffering arthritis, fibromyalgia or any other chronic  pain, that sleeplessness is highly associated with these conditions.

But new research from the UK sheds some light on the connections between these conditions and what you could do to eliminate both.

A study conducted by researchers from University of Warwick in the UK focused on the relationship between painful  conditions and sleeplessness.

The team mailed questionnaires to people above the age of 50 who were registered with medical practices/clinics in North Staffordshire. Repeat questionnaires were mailed after a period of 3 years.

People were asked to shade the areas in a body where they experienced pain as well as report on their sleeping habits and sleep  problem if any.

They received replies from a total of 6,676 people. Of those, about 3,000 people had moderate pain at the beginning of the study. Roughly 1,800 people had no pain at all at the start of the study while another 1,800 people reported severe/widespread pain.

Based on reports obtained three years later, the researchers found that those who had experienced moderate pain in the beginning were more likely to experience worsening sleep  problems.

Those who were already experiencing widespread pain were twice as likely to develop insomnia compared to those who didn’t experience any pain.

The researchers conclude that the link between painful conditions and insomnia can be linked to the physical limitations and limited social functioning associated with it.

We have a strong culture of social functioning and physical activity as an important part of our daily life. When pain and discomfort limit us from indulging in these activities, it can affect sleep on a long term.

This study is also useful in pointing out that it is not just enough to treat insomnia but to identify its roots to see if there is an underlying, untreated cause.

Chronic pain is not just about an isolated disease. It spreads into almost all areas of your life.

If you’re suffering from arthritis, follow these simple steps that thousands of readers have used to reverse their arthritis permanently…

Do you have Fibromyalgia? Then discover one ingredient that has been proven to completely heal fibromyalgia. Best of all, it’s absolutely free…

Can’t  sleep? Insomnia? There is an easy, simple way to train your brain to fall asleep.Nothing to learn, just follow along with this audio…

Can’t  Sleep? Want to Easily Sleep  Better? Then Here Are 6 Things You Absolutely Must Know

When you’ve counted more than 2000 sheep and you still can’t sleep a wink, you know you have a problem.

It doesn’t matter which side of the bed you wake up on – if you’ve spent half the night tossing and turning without any restful shuteye, it’s going to be a tough challenge tackling the chores of the day.

Insomnia is not just about missing a good  sleep and feeling tired and exhausted. It’s a serious condition, which interferes with your health and can cause problems in the long term if left untreated.

Here are a few things you should know:

1. You might have a predisposition for insomnia: Let’s face it, some people just find it easier to fall asleep than others. This can be due to a lot of biological factors as well as deep-rooted sleep habits cultivated from a young age. But no matter what, you can actually train your brain to fall asleep.

2. Mind your P’S: Experts say that there are two P’s you might look out for: Precipitation Cause and Perpetuation Cause. Sounds complicated, but it’s really simple.

Precipitation is what sets off sleeplessness but it is perpetuation that causes it to be a regular occurrence. Precipitation is like the peak of anxiety you experience just before an exam or an important announcement or a job deadline. It can cause you to spend long hours in the night worrying or working.

Perpetuation is when you continue doing it even in the absence of any stress, causing insomnia to become chronic.

3. It might be linked to depression: Studies show that depression can result in bad  sleep and vice versa. Panic disorder, depression and anxiety disorder have all been linked to insomnia. Also, having insomnia along with these psychological  problems can intensify them.

4. Sleeping pills aren’t a solution: We often tend to think of pills and medications as a magic cure for our problems. Sadly, it isn’t the case. Not only does the effect wear off if you use them too often, they can also cause unwanted side-effects in the long run.

5. Don’t brood too much on it: While there are doctors who advise you to maintain diaries and detailed logs to find out the factors triggering insomnia, others are against it. Just thinking too much about your insomnia itself might become an obsession and it might actually worsen it. You don’t want to stay awake late in the night writing in a diary instead of sleeping, right?

6. Home remedies may or may not work for you: People often recommend a glass of hot milk or a cup of chamomile tea to help you get to sleep. You might be lucky and it could work like a charm. Again, it might not work and you might just have to test some other option. Try things out but be aware that we’re all different and what works for one person may actually keep you awake.

There is one method, however, that has worked for almost everyone to help them fall asleep, stay asleep and wake up refreshed in the morning.

It’s a very easy and simple method to train your brain to fall asleep. Sounds complicated, but all you have to do is follow along as you listen to an audio. To learn more and try out this simple method to fall asleep, click here…

Watch this Video - How to Fall Asleep FAST! 20 Life Hacks for Sleep Everyone Should Know!!

9 Foods to Fall Asleep and Easily Sleep Better Through the Night

So there you are, getting into bed, but it’ll be hours before you’ll actually fall asleep.

Wait. Scratch that. You’re no longer worried about that. Because these delectable foods are sure to lull you to sleep. Dream away.

Fish – Fish is an excellent source of vitamin B6, especially halibut, salmon and tuna. Vitamin B6 in turn is needed for making melatonin, the sleep-inducing hormone.

Jasmine rice – A study published in American Journal of Clinical Nutrition shows that eating rice with high glycemic index like jasmine rice, helped people fall asleep faster during bedtime. It is believed that this triggered insulin levels that increased the ratio of the amino acid tryptophan that induces sleep.

Tart cherry juice – Insomniacs who consumed two glasses of tart cherry juice every day showed an improvement in their condition. It is believed that cherry juice is rich in melatonin hormone.

Yogurt – A few studies have shown that calcium deficiency can create problems with sleeping. So, dairy products like milk and yogurt are thought to be good for inducing restful sleep.

Whole grains – Like calcium, a deficiency in magnesium can also cause sleeplessness. The solution is to consume whole grains like barley that are rich in magnesium.

Kale – Calcium deficiency can be combated not just through dairy products. Even green leafy vegetables like kale and collard green are a good source of calcium and offer other benefits apart from inducing good sleep.

Bananas – These fruits are a good source of potassium and Vitamin B6, both of which are useful in making melatonin hormone.

Chickpeas – Chickpeas are a good source of Vitamin B6, necessary for making hormone melatonin. Toss in a handful of boiled chickpeas in your salad for a healthy dinner option.

Fortified cereals – Maybe it’d be a good idea to have a bowl of cereal just before sleeping instead of in the morning. Most cereals are fortified with many vitamins and minerals. Vitamin B6 can help produce melatonin and induce sleep.

Sleep is a healthy thing. But sometimes, you just can’t fall asleep. Solution: train your brain to make you fall asleep fast. Learn more here…

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.

To find out more about this program, click on How to Easily Sleep Better Fast?

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What is the Best Way to Eliminate Insomnia for Good?

Click Here to Find Out How You Can Sleep Well Tonight

Can’t  Sleep? Want to Eliminate Insomnia? What You Don’t Know Can Kill You (be warned)

According to a study published in the American Journal of Medicine, a particular type of sleeplessness increases  your risk of dying by a scary 58%.

Not only that, it causes inflammation, which underlies most modern diseases such as arthritis, type  2 diabetes, and cardiovascular  disease. It also caused obesity, cancer, dementia, and depression.

The good news: not all insomnia is created equal. If you’re lucky, your sleeplessness may only be a minor inconvenience. And either way, it’s easy to transform insomnia into a good  night’s sleep.

The scientists at the University of Arizona examined data from a 40-year long sleep study, following sleep patterns of study subjects since 1972.

The most adverse effects on health came from chronic insomnia lasting more than six years. It spiked long-lasting inflammation leading to several other major diseases, and finally, death.

Chronic insomnia is defined as disrupted  sleep at least three times a week and lasting at least three months.

The good news: occasional sleeplessness doesn’t seem to have negative effects on your health. So if you have a period, or a few nights here and there, when you have trouble  sleeping, don’t worry about that.

More good news: it’s very easy to overcome insomnia if you know how. It’s a simple way that puts you into sleep mode in 24 minutes or less. Try this simple “sleep method” out for yourself here…

Watch this Video - 14 SIMPLE WAYS TO BEAT INSOMNIA

Eliminate Insomnia - Cause of Insomnia in Elderly Discovered

About half of people over 50 suffer some kind of sleep problems. You may have trouble  falling asleep, wake up throughout the night, or rise too early.

But researchers from the University of Chicago recently tested 727 elderly people and recorded their sleeping pattern.

This revealed a very surprising finding regarding sleeplessness, which holds the key to reap long, restful sleep, every night, without using sleeping pills.

The study was split into two parts. In the first part, the patients were asked to record their sleep experiences in a diary and answer questions related to quality and duration of their sleep.

In the second part, they wore a wrist actigraph for 72 hours, which automatically tracked when they were asleep and awake; therefore calculating total sleep hours as well as patterns of waking up in the middle of the night, time it took to fall asleep, and when they woke up.

The real surprise was how big of a difference there was between the individuals reporting and scientific measurements.

Those who said they rarely or never got enough sleep actually only got 4 minutes less sleep on the average than those who said they most often or always felt fully rested in the morning.

Even stranger, those who said they most often had trouble falling asleep, only had to wait 4 minutes longer (30.53 minutes) than those who said they had no problems falling asleep (26.37 minutes).

How about waking up in the middle of the night? That’s a big problem for many elderly, right?

It was measured true that those complaining about waking up in the night actually did wake up more than those who didn’t report that problem. But they slept longer and ended up getting on the average 19 minutes more sleep total than those who slept through the night.

In the same way, those who report problems with waking up too early, did in fact wake up earlier than those not reporting this problem. But they also tended to go to sleep earlier so they ended up getting just as much sleep.

In fact, no matter what problems people tended to report about their sleeping, on the average they got between 7-8 hours of sleep total, which is considered a full night sleep for people over the age of 25.

So should we just write off what people say about their sleep? Are sleeping problems just all in their heads?

Absolutely not. First of all, the numbers we talk about are average. So there were individuals in the study who actually did suffer mild to severe insomnia.

The measurements used in this study also only tracked when people were awake and asleep. Not the quality of their sleep.

One person may wake up refreshed and energized after 6 hours of deep, quality sleep, while another will sleep lightly for 10 hours and wake up unrested and tired.

The key point is not how much you sleep but rather how well you sleep.

I’ve noticed this throughout the years while working with many people suffering insomnia. I found, however, that almost everyone could easily train themselves to fall into the deepest sleep and then sleep throughout the night without problems.

This is a simple technique that anyone can do and really doesn’t take any time to learn. If you’re need to sleep better, learn this simple deep sleep technique here…

Eliminate Insomnia - When Lack of Sleep is Not a Problem

Attention: you are receiving this because, weirdly enough, it’s actually sometimes healthier to get less sleep.

Yes, really. You’ve been told you need sleep. Lots of it.

And maybe you’ve struggled to fall asleep – and you might be worried about what that means for your health.

Say goodbye to 8! Several studies have shown that it is 7 hours not 8, that is ideal sleep duration. A professor based in University of California tracked data from about 1.1 million adults who participated in a cancer study.

Based on his findings, those who slept less than 6.5 hours and those more than 7.4 hours appeared to have a higher mortality rate than those who slept between 6.5 to 7.4 hours.

Another study published in the Sleep Medicine journal again showed that less than 8 hours of sleep seems to be good for ideal brain function. The sleep activity of about 450 elderly women was analyzed with the help of a measuring device attached to the wrist. After 10 years of analysis, it was found that sleeping between 5 and 6.5 hours a day was the best in terms of lower mortality.

Still not convinced?

A neurological study studied the self-reported sleeping habits of 160,000 participants who took a spatial memory-based matching test and another 127,000 participants who took an arithmetic test. The performance in these tests seemed to increase with higher sleep duration, but anything above 7 hours did not result in any improvements. In fact, the longer the sleep duration was, the greater was the decline in performance.

These studies show us that we could probably reconsider our sleep duration. But ideally, the way to go about with it is to test whether 7 hours of sleep works well and then make it a habit.

After all, the sleep needs of individuals vary! It is also difficult to overdose on sleep because your body knows when it is enough.

But perhaps you’re really struggling with insomnia, which is not fun at all.

Maybe it’s been a while since you’ve slept soundly. But it can happen again. All you need is this proven method that’ll help eliminate your insomnia for good. Learn more here.

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.

To find out more about this program, click on How to Eliminate Insomnia Fast?

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