The Health Benefits of a Good Night’s Sleep

a good night's sleep helps you feel healthier and more energetic

Overcoming your insomnia is already a feat in itself. But being able to do so will not only give you more hours of restful sleep, it can also lead to great health benefits. Many people don’t realize that not knowing how to get enough sleep can contribute to some serious health problems. Conversely, getting your daily dose of good night’s sleep can bring about surprising results.

So if you’re always wondering how to sleep better, act fast. Discover the different types of remedies and medical treatments that can help you. Learn relaxation techniques that can boost your chances of sleeping well, and gain all the health benefits that come with restorative sleep.

  1. Better immune system – When you sleep, your body works overtime to repair cells, tissues, and muscles. Knowing how to sleepwell keeps your immunity system strong, protecting you from viruses like flu and colds.
  2. More energy – When you are not tired and drowsy, you will have more energy to take on the day’s activities. When you get enough sleep you will feel more refreshed and invigorated.
  3. Healthier heart – Sleeping well contributes to your overall health and reduces the possibility of developing health problems such as heart disease. Like any other body organ, the heart is made up of muscles that need to be constantly maintained and repaired.
  4. Improved memory – While you are sleeping, the brain strengthens your memory and stores away all the information you learned during the day. When you’re trying to learn a new skill, you have greater chances of remembering the new things you learned after a good night’s sleep.
  5. Healthy weight – When you don’t get enough sleep, certain hormones in your brain are created and these can trigger you to feel hungry more often. This can lead to unnecessary weight gain.

With so many benefits, it’s no wonder insomnia and a lack of sleep can make you feel rundown. So take advantage of all the useful advice on this website on how to get to sleep for more hours every night.

Originally posted 2012-05-21 16:06:05. Republished by Blog Post Promoter

Jawbone UP24 Review – The Smart Way to Track your Sleep

Jawbone Up24 sleep tracker

 

Do you know that less than half of Americans get the recommended seven of sleep a night? A very alarming number considering the impact it can have your concentration, health and even your weight. A lack of sleep has also been linked to a number of chronic diseases and conditions, such as diabetes, cardiovascular diseases, obesity and depression (according to the Centers for Disease Control and Prevention (CDC)).

If you’re worried that you might not be getting enough healthy sleep, one way to check whether you have an abnormal sleeping pattern is with a sleep tracker. Better yet, if sometimes you cant sleep you, by tracking your sleep patterns and the patterns of your sleep you can identify the root of your insomnia.

Jawbone Up24 brings state-of-the-art technology to sleep tracking

There are a lot of sleep tracking apps and devices on the market, but Up24 by Jawbone could be the best yet. Jawbone Up24 can give you an in-depth picture of your sleep patterns as well as the impact of your diet and daily exercise. This allows you to make smarter choices about your lifestyle habits and changes you can make to get the optimal amount of sleep.

Up24 is wireless, allowing you to stay connected to your Smartphone via Bluetooth. You can check out your notifications and see real-time updates of your goals anytime of the day. You can also team up with your friends and compare your sleep data and results. If you are annoyed by the sound of your alarm clock then Jawbone’s Up24 takes care of this too with a vibrating alarm that can pleasantly wake you up on the time you set.

Jawbone Up24 can tell whether it’s too much caffeine that means you can’t sleep at night

The one thing I also like about Jawbone Up24 is the coffee app. I’m an avid caffeine lover, I like my coffee black, with cream, with coco or marshmallows. I take them anytime of the day, basically I can’t control it. My addiction with coffee is way too much that sometimes I can feel my hands shaking involuntarily. My sister, who is a nurse, said that it’s the result of too much caffeine. Jawbone Up Coffee will able to understand your sleep patterns and help you identify the impact of caffeine intake.

In a matter of days you can identify how much you lost on sleep for every 100mg of caffeine . It helps you control and moderate your caffeine intake to be able to achieve your sleep goal for the day.

You can buy Jawbone UP Coffee app through App Store and Up24 Jawbone in Amazon. A good investment if you want to get more hours of sleep, to improve your health and eat better all at the same time.

Originally posted 2014-08-18 19:47:59. Republished by Blog Post Promoter

Can Hypnotherapy Help if You Can’t Sleep?

try hypnotherapy if you cant sleep

Many people with insomnia rely on sleeping aids and pills just to sleep better. But another experiment that has surfaced that can make you sleep soundly at night is a more natural form of treatment – hypnotherapy. This medicinal form of hypnotism is a process which leads you into a deep sleep state, just like a fish swimming deeper into the ocean.

Recent research on its benefits for insomnia gathered objective data by using high-density electroencephalograph to document the high and low of the slow-wave sleep activity. It found that, patients that cant sleep and are suffering from insomnia because of difficulty turning off their thoughts can use hypnosis as a method in helping them focus their attention and sway off those deliberate thoughts.

Medication free, yes. But is hypnosis a risk free treatment when you cant sleep?

I have known hypnosis as a technique used by psychotherapist to treat a wide number of ailments and provide therapeutic benefits. I’d never known before that insomnia can be one of them. But what guarantee does it provide that it is safe? Knowing the vast history of hypnosis,  how does it affect the patient’s brain? After all, as the patient only responds to the suggestions of the hypnotist, being in a defenseless state is what makes it a bit scary. I’ve got a friend who tried hypnotism before and woke up an hour afterwards terrified. She thought she detached from her own body and just wandered around the room.

How does hypnotherapy cure insomnia? Considering the high cost of having insomnia and the health risks it comes with, I think it would be worth taking the risks to try it out for once. As it claims to have permanent result. The procedure is very simple; a hypnotist will coaxed you to breathe deeply and told to relax your body. Until you reach a euphoric stage where every part of your body is free from tension and at ease. And the hypnotist would count down from three. They then provide suggestive thoughts to lead your brain into certain ways of thinking.

Hypnotherapy may work for some cases of insomnia, but it doesn’t guarantee to work for patients who have low hypnotic suggestibility compared to those who have higher suggestibility. But the relaxing effect of hypnotherapy may help every patient with insomnia to feel more relaxed and ready for sleep.

Originally posted 2014-07-08 10:28:13. Republished by Blog Post Promoter

Six Steps to Natural Sleep Review – Does it work?

If you’ve been struggling with insomnia for a while, you’ll know how seriously it can affect your life.

EVERY night. you spend hours tossing and turning, dreading another day at work feeling tired and irritable. Everyone tells you that you just need to relax.

But you and I both know that’s impossible when in insomnia’s chains.

Visit a ‘sleep hygienist’?

If you’ve tried the tips in my eBook but are still struggling to get any shuteye, maybe it’s time to see a ‘sleep hygienist’ for new ideas?

This is what insomniac Peter Lichfield did, after getting fed up with popping benzodiazepines and dealing with the consequences.

Thankfully for Peter, seeing a sleep hygienist was a real eye opener (in a good way).

She helped him completely CHANGE his approach to sleep at bedtime. The things she taught him included:

  • How sleep patterns have changed through the ages
  • Why insomnia is a new phenomenon
  • Impact of light exposure
  • Influence of brainwaves and hormones
  • How to create subconscious triggers that flick your brain into sleeping mode when you lie on your bed

Most importantly, she taught him how it to reprogram his brain and body to attain optimized sleep cycles. This enabled him to remove the psychological barriers keeping him awake. This meant he could almost CHOOSE when to sleep, until waiting hours for his mind and body to become exhausted.

Six Steps to Natural Sleep

Wishing to share his new insomnia busting methods with other insomniacs, Peter compiled everything he discovered into a sleep hygiene program.

Called ‘Six Steps to Natural Sleep’, it comprises of:

  • An eBook with guidance on developing healthier subconscious triggers at bedtime, how to optimize your sleep patterns and how to reprogram your brain for better sleep
  • ‘Sleep Like a Baby’ recording with subliminal messaging to lull your brain to sleep
  • Bineural beats recording that helps slow down your brainwaves and banish negative thoughts

Peter’s system is so effective that he claims it can start transforming your sleep patterns in just three days. When you also consider it costs a fraction of session with a sleep therapist and has helped over 10,000 people already, if you’re struggling with insomnia it’s worth giving it a try.

Just imagine being able to stop your mind racing, to feel less anxious and restless and to be able to DECIDE when you want to sleep?

Sounds too good to be true? Check out the info page and decide for yourself.

Disclaimer – If you buy the Six Steps to Natural Sleep then I earn commission. It’s offered with a 60 day money back guarantee, though, so if you don’t experience any improvement in the first two months you can get your money back. So you really have nothing to lose by trying it – other than your insomnia!

Originally posted 2015-09-18 12:50:21. Republished by Blog Post Promoter

The Real Reason Why You Cant Sleep and Why the Cure isn’t Sleeping Pills. Sleep Tracks System Review

[vc_row][vc_column][vc_column_text]Sleeping-Pills

The Sleep Tracks system has helped over 10,000 people to cure their insomnia. It does this through getting to the root cause of why insomnia occurs and then ‘rebooting’ the brain so that you feel relaxed at bedtime, and not stressed and worried about another night when you can’t sleep

If you’ve been suffering from chronic insomnia for a few weeks, let alone months or years, you probably care less what the cause is.

All you want to know is what you can do to break out of insomnia’s chains. You want to stop feeling tired and irritable all day then suddenly hyper alert at night, dreading yet another night spent lying frustrated in bed, unable to get those few hours of uninterrupted sleep that allude you.

Drugs are not the answer, but you knew that already

If you’re reading this, you may have already tried popping some Melatonin, Tylenol PM, Ambien or any of the other exotic sounding sleeping pills that get prescribed by doctors like candy to placate an upset child.

And that is indeed all they do.

Sleeping pills work by dulling the mind enough so it succumbs itself to sleep. And they’re effective at it. But popping pills night can also lead to:

  • an unhealthy reliance
  • short term memory loss
  • hallucinations
  • weight gain

Sleeping pills have been blamed for causing car accidents because they make you feeling like a zombie the next day, They’re also expensive, and the cost can rack up fast if you’re fighting with insomnia for any length of time.

Most importantly, sleeping pills do not cure the root cause of your night time anxiety.

Relaxing doesn’t come from trying

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Ever heard this advice – all you need to do is relax by taking a hot bath and a glass of warm milk and your nighttime frustrations will melt away.

Anyone telling you this doesn’t realize that feeling relaxed is the polar opposite of how you’re feeling at bedtime. All you can think about is the hours you’re about to spend getting frustrated and angry because you can’t sleep.

Every passing minutes is simply counting down to another day of exhaustion and hourly cups of coffee to stop you passing out at your desk.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”10″ align=”center” img_size=”full”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

The vicious insomnia cycle

If the fears and unhelpful thoughts I’ve mentioned sound familiar than this is because most insomnia sufferers share this same anxiety.

The problem with getting anxious at bedtime is that it just causes a vicious cycle of worrying about sleeping, staying awake for hours, feeling exhausted the next day and then dreading trying to get to sleep again.

Just going one night without enough sleep can cause your feelings of tension and anxiety to rise. They then rise further with each night when you’re unable to get enough sleep or to stay asleep for the whole night.

So the only conclusion is that, if you want your mind and body to reach the calm, relaxed state it needs for you to get to sleep, the only long-term cure is to fix the bedtime anxiety thats keeping you awake.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

Forget the pills and trying to relax. Fixing bedtime anxiety is the only TRUE cure for insomnia

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”322″ img_size=”full” align=”center”][/vc_column][vc_column width=”1/2″][vc_column_text]Treating insomnia through treating bedtime anxiety was the conclusion also reached by author and life coach Yan Muckle. From his own experiences of battling insomnia and those of his clients, Yan found that, while the causes would vary, what all insomniacs have in common is a sense of dread at bedtime. It was worrying about trying to get to sleep, combined with the buildup of anxiety throughout the day, that was preventing them from being able to relax and fall asleep naturally and then to stay asleep for enough time for their minds and bodies to rejuvenate.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][vc_column_text]After his reaching his eureka moment, Yan set about harnessing his expertise in psychology and life couching to put together a program for treating the bedtime anxiety that was keeping both him and his clients awake.

Sleep Tracks addresses the underlying causes, rather than treat the symptoms

Rather than merely a bunch of MP3s of whale song, meditation tracks or other relaxing sounds you could pick up for a mere few dollars elsewhere, Sleep Tracks comprises of a complete brain training program. It is a specially designed system which combines brainwave entrainment, binaural beats, meditation and individual study to address the root causes of insomnia. At its core, the aim of Sleep Tracks is to ‘reboot’ the brain. Much like how you’d reboot a malfunctioning computer, Sleep Tracks seeks to correct the unhelpful thought patterns that cause sleep disorders.

At the same time, Sleep Tracks also aims to address the troubling thoughts, confidence problems and other underlying issues that cause bedtime anxiety and result in insomnia. Due to the nature of going to such a deep level in correcting the mind’s unhelpful thought processes, you’re unlikely to get immediate results overnight (literally). Instead you need to commit a few weeks to the program, both in terms of studying the course material and listening to the sound tracks, before you can expect to start getting the nightlong sleep patterns that may currently evade you.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

A powerful combination of \’brainwave entrainment\’ and meditation

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”321″ img_size=”full” img_link=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/”][/vc_column][vc_column width=”1/2″][vc_column_text]The sound tracks themselves are rather unique in that they feature brainwave entrainment technology (which helps to calm your brain subconsciously through syncing with binaural beats) combined with a soothing, suggestive voice commentary.

I expect your cynicism levels are rising at hearing such a wacky sounding description for what is, essentially, a series of audio tracks. But brainwave entrainment, which slows brainwaves from an alert state to being more relaxed, has been practiced for decades to improve memory and reduce anxiety and has been proven to be effective for many thousands of people.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

It’s helped over 10,000 people to get rid of insomnia

Since its launch nearly a decade ago, Sleep Tracks has grown to become one of the most popular insomnia busting programs online. It’s helped tens of thousands of people to fall asleep naturally, without pills or any crazy witch doctory. And, more importantly, it’s helped people to stay asleep for longer and reach the rejuvenating stage of sleep they so desperately need. The Sleep Tracks website is overloaded with testimonials from people that now enjoy their waking hours feeling less tired and irritable, more energized, more productive, patient with the kids and colleagues at work and enjoying a boost to their health and wellbeing overall.

The only catch is that Sleep Tracks is rather on the pricey side. Paying $70 for a home study course can seem rather steep. But if you’ve been suffering from chronic insomnia for months, or even years, and you’ve had enough of popping pills every night, loading up on caffeine every day and nothing else is working then it’s worth a try.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”53″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text]Over 10,000 people have benefited from the Sleep Tracks system. This is because, from a behavioral and psychological perspective manner, it makes complete sense why it works. Correcting unhelpful thoughts to sleep better is clearly much better than relying on medication to dull the mind into submission.

What’s more, Sleep Tracks is supplied with a 60 day complete refund guarantee.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]So if it doesn’t help you within the first two months then you can just ask for your money back. You can typically expect to see results in a few weeks, so this is ample time to discover whether Sleep Tracks can help you to banish your bedtime dread.

If you’re not yet ready to make the investment, you can still register for a free newsletter in which Yan Muckle explains more about his system and why it’s helped so many people to get more hours of rejuvenating sleep and feel more refreshed each day.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Disclaimer – The links in this article are affiliate links, which means I earn commission should you decide to get the Sleep Tracks system. Please be assured that I wouldn’t be promoting this product unless it had been proven to be effective and has a track record of helping people to overcome insomnia. There really is no other sleep program like this or with such a high success rate. With a 60 day guarantee, you can also try it for yourself to decide whether it’s worth the investment at no risk.[/vc_column_text][/vc_column][/vc_row]

Originally posted 2014-04-15 07:33:41. Republished by Blog Post Promoter

Pregnant Can’t Sleep? 3 Tips on Getting More Sleep for You and Your Baby

Pregnant woman unable to sleep

If you’re pregnant and cant sleep, you’re not alone. Insomnia in most pregnant women is a common problem among 75 percent of expectant moms, especially when on the third trimester of pregnancy.

Just like any sleep disorder, if you’re pregnant cant sleep then you need to first identify its causes. This could be a combination of hormonal changes, anxieties, leg cramps and excessive urination. Do not worry too much about your baby or the labor days, I know how I cringe just thinking about it before. But stressing yourself out won’t going to help you one bit. It’s those worrying thoughts that may be why you cant sleep when pregnant, and it’s not healthy for you or your baby.
The following are easy to follow tips suggested by Baby Centre parents when you cant sleep when pregnant. After trying some of these tips you may be surprised how quickly you can fall asleep:

Pregnant Cant Sleep Tip #1 Eat Good Food

“My grandmother told me that drinking a warm cup of milk and having a banana helps you sleep. Well, after many a night of only having one or two hours’ of sleep due to baby moving, cramps and insomnia, I was ready to try anything. Now, whenever I can’t get back to sleep, warm milk and banana does it every time.” Says Prue.

Warm milk paired with fresh fruits like cherries and bananas is a good combination to aid you to sleep. Cherries are good source of melatonin that controls the body’s internal clock to regulate sleep and researchers recommends eating them an hour before bedtime. Bananas are also rich in potassium and magnesium which are natural muscle relaxants.

Pregnant Cant Sleep Tip #2 -“Get Comfortable, means more pillows!”

“Propped up with six pillows (so basically sitting up!) helps a lot. That way I can get at least five hours’ good sleep until I awake at my usual time of 5am. I seem to be able to manage my toddler on this amount of sleep, so it must be good practice for when the baby is born.” – Ali
It gets really uncomfortable sleeping on your bed when you are already in your late pregnancy, that’s why most doctors and midwives often recommend their patients to sleep on a comfy armchair or just like what Ali did, pile those pillows on your back and sleep on comfortably.

Pregnant Cant Sleep Tip #3 -“Relax your mind and soul”

“My hubby helped me get good sleep by talking softly and massaging my aching back. And whenever I woke up due to heartburn or uneasiness, he was the one to make me calm and go back to sleep.” – Shameela
“I listen to a boring discussion on the radio and do the breathing exercises taught in the antenatal yoga classes I go to. These have a really soporific effect.” – Lisa

Relaxation techniques are very helpful if you’re pregnant and cant sleep. Deep breathing exercises and yoga are great ways to relax, it helps you put your body, soul and mind into a state of balance. You could also ask your husband to help you relax just like what Shameela’s husband did. Massage is often used to help babies sleep and it is also a good way in treating insomnia in adults.

So if you’re pregnant and cant sleep, try out these tips to get more rest and relaxation for both you and your unborn child.

Originally posted 2014-12-01 09:07:31. Republished by Blog Post Promoter

Help Me Sleep! – Which Medical Remedies Can Help Me Get to Sleep?

medical treatments for insomnia

If you’ve tried just about every trick in the book on how to get to sleep and nothing has worked, then a trip to your doctor’s office might be in order. You might not be too fond of the idea, but you need to remember that when left untreated, insomnia lead to serious health risks.

It’s important to see your doctor because insomnia can be a symptom of some other medical problem such as a psychiatric condition like depression or a sleep disorder like restless legs syndrome. Home remedies and lifestyle changes are great, but when the problem persists, it’s time to consult the experts.

So go see your doctor and tell him, “Please help me sleep.”  Your doctor can offer a variety of treatments to cure your sleeplessness and these are just some of them:

Cognitive Behavioral Therapy (CBT) – Considered as an effective and lasting treatment to insomnia, CBT involves sessions with a trained professional who can help you deal with your stress or anxiety. The therapy aims to help you control the negative thoughts that keep you awake so you can sleep better.

Dietary supplements – There are countless products that claim to help you sleep. But two of the most popular options are Melatonin and Valerian. Melatonin is a natural hormone produced by the body at night, so taking supplements of this hormone may work for some people. Meanwhile, Valerian is an herb known for its mild sedative effects, which help some patients sleep better.

Prescription sleeping pills – On certain instances, your doctor might recommend prescription sleeping pills to help you solve your problem of how to sleep. While these are effective to some extent, it is important to know that they can be addicting and could lead to negative side effects such as high blood pressure or short-term memory loss.

Originally posted 2012-05-14 12:08:58. Republished by Blog Post Promoter

Can’t Sleep? How to get to sleep naturally without medication

Can’t get to sleep?

Are you spending hours tossing and turning dreading another day at work feeling tired and irritable?

If so, you’re not alone. As many as one in ten people suffers from chronic insomnia or a sleep disorder that keeps them awake into the early hours.

Stress, physical pain and anxiety are common causes. If you’re spending hours counting sheep it could also be due to a reaction to medication or injesting stimulants late at night, such as coffee, nicotine or alcohol.

Thankfully, insomnia is a medical condition that can be treated like any other. And I don’t mean reaching for the sleeping pills. Whilst medication can help in the short term, popping a pill every time you want to get to sleep can lead to an unhealthy reliance. A few late night beers also isn’t the answer. While alcohol can make you feel drowsy, it stops you from reaching the deep level of sleep you need to feel refreshed and rejuvenated the next day.

Instead, the best way to cure insomnia is to identify the root cause.

One way is to keep a sleep diary in which you record your night time habits. This could include what you had to eat or drink, what you were doing before going to bed or what you were thinking about when trying to sleep. That way you can spot patterns in your insomnia and identify what you need to change for more hours of snoozing and less hours of stressing.

It’s also a good idea to adopt good sleep hygiene habits.

Avoid watching TV in bed but instead listen to some relaxing music.

Have a long hot bath and try natural sleep remedies, like a banana or camomile tea, just before bedtime. These habits will help your mind and body to relax so you can drift off to the land of nod.

For more advice on how to get more hours of rejuvenating sleep each night and feel more energized and alert each day, visit helpmelseep.us – the home of natural sleep solutions

Originally posted 2014-02-09 15:01:13. Republished by Blog Post Promoter

How to Sleep on Planes – Top 5 Tips

Business woman sleep during flight airplane cabin

If you are due to go on a long haul flight, it’s important to know how to sleep on planes.  After all, if you forgot to pack a book and you’ve already seen all the in-flight movies, there’s not much else to do. So if you’d like to know how to sleep on a plane, try following these suggestions provided by the editor in chief of johnnyjet.com:

Tip #1 – Find the best seat in coach where you can comfortably sleep on a plane

Check your seat the day before your flight and see if you can find a seat next to the window or an exit row, unless you’re the superstitious type and don’t want to tempt fate.

The exit row will give you more legroom space and you can use your carry on back as a footrest. Avoid seats that are near the comfort rooms or the flight steward’s stations, as most people love hanging out in these areas of the plane and their noise will interrupt your sleep.

Tip #2 – Look for Airport shops that sell sleep props before you board

Bring your own travel pillow or you can shop for one at the airport. There are a lot of shops that sell sleep props like travel pillows and travel halos that can keep your head from rocking. Also consider shelling out on a quality pair of noise-cancelling headphones for listening to some soothing music to help you sleep right away and keep out unwanted noise. Bose QuietComfort 3s are a particularly popular choice with frequent flyers.

If you;re serious about wanting to know how to sleep on a plane, then you’d better bring some essential props beforehand.

Tip #3 – Buckle your seat belt over your blanket or jumper and not under

Making sure the attendant can see that you are already buckled up will avoid the risk of them waking you up if there is any turbulence. Remember to take care of your basic needs first before you sleep. Make sure to visit the restroom, bring some snacks and water and tell the flight steward before you sleep not to wake you up when they will serve the meals. That way you can sleep on the plane without being interrupted.

Tip #4 – Wear comfortable clothes when flying

Long flights can be stressful especially when you’re seated in an uncomfortable area of the plane. Temperature changes when you are on board, so your outfit should also be flexible. You can avoid flight discomfort by wearing plenty of layers like wraps, cardigans, sweatshirts, vests and light jackets.

It’s also be wise to choose clothes that are made with breathable fabric materials like cotton, silk or linen so that the air and moisture can easily pass through. Bringing your own PJ’s is also recommended than wearing the PJ’s provided on board. That way you would have a more comfortable sleep on the plane, especially on red-eye flights.

Tip #5 – Make yourself drowsy before flying

Avoid taking sleeping medication to make yourself drowsy for a red-eye flight. It’s hard to fall asleep on a plane easily when your mind is racing with different thoughts and your eyes are still wide awake. The best option is to tire yourself out before your flight, so that sleep becomes effortlessly for the entire flight.

Following these tips will come in useful if you want to know how to sleep on planes, and arrive at your destination feeling fresh, relaxed and ready to make the most of your time at your destination.

Originally posted 2014-11-11 23:16:17. Republished by Blog Post Promoter

Study Finds that Not Coping with Stress One of Main Causes of Insomnia

stress and insomnia

Stress has been considered as one of the most common emotional issues that causes Insomnia. A recent study by the American Academy of Sleep Medicine investigated the factors that can affect our sleeping patterns. According to the study, it is not the stress that you experienced throughout the day that keeps you awake It is the way you cope with the stress and how you respond to your stressor.

The study sampled a community of 2,892 people with no history of insomnia. The participants were asked to report a number of stressful events that they encounter and their coping mechanisms with the corresponding stressful events.
The three coping mechanisms that were identified that are most likely to develop insomnia after a stressful event are:

  • Alcohol
  • Watching TV
  • Denial

According to the American Psychological Association’s Stress in America, they surveyed that almost 13 percent of Americans have turned to alcohol to ease down their stress level. But alcohol can cause sleep disturbance later at night, leaving you more exhausted and weak the next morning.

Those who opted to just watch TV or movies have a 4 percent risk of insomnia. They may forget their stressor momentarily while enjoying some entertainment, but the fact remains that their stressor is still unresolved and at the end of the day they have to come face to face with their problems.

The people who are in Denial and chose not to cope with their stress have the highest percentage of risk to develop insomnia, with a 9 percent increased of risk to develop insomnia for every sign of resignation.

Relieve stress to reduce insomnia

Thankfully, there are certain stress reliever strategies that can help you drift off at night. Dr. Vivek Pillai of the Research Center at Henry Ford Hospital suggested that mindfulness based meditation and cognitive behavioral therapy for insomnia are two of the most effective methods that can treat insomnia.

I personally treat my chronic insomnia with breathing exercise and some cardio during the morning. A long steam shower an hour before my bedtime can also make a difference.

Originally posted 2014-07-22 12:14:35. Republished by Blog Post Promoter