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.
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.
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.
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.
Our insomnia audio works somewhat similar to CBT therapy. The difference is, however, that our audio sets into action instantly and is ready to access through one simple click. Check it out and test-drive it online here…
Watch this Video – 7 Types of Sleep Disorders – CURE AND CARE – BENEFITS OF WELLNESS
Cure Sleep Disorders – How Sleeplessness Causes Severe Depression
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.
To find out more about this program, click on How to Cure Sleep Disorders Fast?
You may also like: