Help Me Sleep! – Four Sleep Hygiene Tips on How to Sleep Healthily

Sleep hygiene tips for how to sleep better

If you spend more time thinking of ways on how to sleep soundly than you actually do sleeping, then it’s high time for you to pay more attention to your sleeping habits. Also known as sleep hygiene, these activities can contribute to improving the quality of your sleep. By making simple changes to your daily routine, you can drastically reduce the amount of time you spend awake and wondering how do you get to sleep.

Here are four tips on how to improve your sleep patterns and catch more Zs at night:

  1. Develop a healthy sleep pattern. Your body clock is largely dependent on your daily routines. Developing the habit of going to bed and getting up at the same time every day is one of the secrets on how to sleep better.
  2. Avoid daytime naps. Sleeping during the day will lessen your need for rest later in the evening. Fight sleepiness by getting up and moving around. If you absolutely need a quick shut-eye, limit it to just 30 minutes before 3 p.m.
  3. Use the bed only for sleep and sex. Associating the bed with anything other than rest can make it difficult for you to fall asleep when you finally crawl under the covers. Do not bring work to bed and go to sleep only when you are sleepy-tired.
  4. Avoid heavy meals and strenuous exercise before bedtime. Both activities trigger your body to work and therefore keep you awake. If you are hungry stick to light snacks and when it comes to exercise, opt for relaxing stretches instead of rigorous workouts.

A good night’s sleep isn’t that hard to achieve when you’ve mastered the art of good sleep hygiene. Improving your sleep hygiene is a surefire way on discovering what you can do to ‘help me sleep well at night’.

Originally posted 2012-05-07 15:00:37. Republished by Blog Post Promoter

How to Sleep with Sleep Apnea

how to sleep with sleep apnea

Sleep hygiene tactics are very important if you want to get at least eight hours of healthy, replenishing sleep every night and ward off the risk of insomnia.

By being aware and learning to deal with common distortions, like how to sleep with sleep apnea, you can find way to get a good night’s sleep.

It’s a good idea to experiment. What works for some people to help them sleep might not work effectively for others. Knowing the best sleep technique that works for you is very critical to your well-being.

The first method to enhancing the quality of your sleep, especially if you are suffering from sleep apnea, is figuring out how much rest you need.

While requirements for sleep differ from one individual to another, a good number of healthy people require at least 7 to 9 hours of sleep every night to stay active and sharp.

One of the most crucial techniques for attaining a sound rest is to get back in sync with your body’s natural sleep-wake rhythm.

If you maintain a regular rest schedule, hitting the bed and rising up at the same time each morning, you will feel more reinvigorated and recharged than if you sleep at different times on the same number of hours.

What is apnea sleep disorder?

Sleep apnea, which is one of the causes of insomniais a common sleep disorder that happens when a person’s breathing is distorted during sleep.

A person with untreated sleep apnea repeatedly experiences brief disruptions in breathing during sleep. The body and the brain may not get enough oxygen as a result of repeated distortions in normal breathing, which can be of concern, particularly if  it happens frequently during the night.

Sleep apnea affects millions of people all over the world, and is quite common and people will often go back to sleep without waking.

However, if it is disrupting your rest, here are three quick tips on how to sleep with sleep apnea:

1. Before sleeping, try doing an abdominal breathing exercise. Breathing from the abdomen helps to calm nerves and other organs in the body and makes you feel good.

2. Meditation has also been proven by those suffering from insomnia as an effective way to help people get a good night’s sleep.

3. Medical experts suggest a few minutes of quiet time to meditate before hitting the bed. Meditation not only helps calm the body, it also helps free the mind from unwanted clutter.

Originally posted 2012-06-01 13:52:25. Republished by Blog Post Promoter

How to Have More Lucid Dreams and Stop Having Nightmares

Do you ever have dreams where you feel in total control? Dreams in which you know you are dreaming but the dream seems very clear and almost like real life?

Lucid dreams are just one of the mysteries of what goes on in our brains when we are asleep. They usually occur in the middle of normal dreams when the randomness seems to settle down and you can feel as though you are awake even though you are having a lucid dream. You also tend to remember lucid dreams much more clearly than regular ones and they’re linked with REM sleep, just before you wake up.

The enhanced sense of control and clarity can make lucid dreaming a pleasurable experience, and one which you want to get straight back into if you’ve been rudely awakened. Learning how to have lucid dreams can also be a great way of avoiding having nightmares or uncomfortable sleep disorders.

However, learning how to have lucid dreams isn’t as simple as learning to improve your golf swing or how to speak another language. Lucid dreaming is just too random. But what you can do is use some techniques to improve your chances of slipping into a serene lucid dreamscape you can control.

Keep a dream journal – Whenever you have a lucid dream, write down what it was about and, in particular, whether the same people or places keep appearing in your lucid dreams. You’ll need these journal entries for some of the other techniques you can try.

Drink orange juice – A glass of OJ 30 mins before you sleep is believed to relax the body while maintaining the mental agility needed to have a lucid dream. The best time to drink it is 30 minutes before bedtime.

Get WILD in bed

Getting WILD or, to give it its full name, Wake Induced Lucid Dreaming is one technique you can to have a lucid dream. It’s aim is to trick your body into thinking you are falling asleep while maintaining a level of mental consciousness. Essentially it’s based around the fact that dreams run in 60 minute cycles. So if you can interrupt yourself in the middle of a dream and then get back to sleep you’re maximising your chances of jumping straight into a wonderous lucid dream.

If you’d like to use the WILD method, here are the steps to take:

1) When you go to bed, relax your body in a comfortable position. You will need to stay in this position, without moving, for 10-20 minutes while you try and relax one body part at a time.

2) While keeping still, you need to try and balance yourself mentally between being relaxed and feeling mentally active.

3) Allow your breathing to become relaxed and slow as you gradually drift into sleep paralysis. Just allow the sensations and random thoughts wash over you as a sign that you are entering a lucid dream.

How to have lucid dreams with the Wake Back to Bed Technique

If getting WILD doesnt do the trick then another popular method is Wake Back To Bed (WBTB). This entails waking yourself up in the middle of a dream state and then creating the optimal conditions for slipping back into a lucid dream, so not ideal if you suffer from insomnia and value your beauty sleep.

If you’d like to try WBTB to have a lucid dream, the steps are:

1) Set an alarm clock to go off 6 hours after you go to sleep.

2) When your alarm clock disrupts your slumber, stay awake for 1.5 hours. The aim is to gain yourself a measure of alertness while still being able to quickly fall into a dream state quickly.

3) 30 minutes before going back to bed drink a glass of orange juice and then read an article about lucid dreaming or some of the entries in your dream journal. This will help you to start mentally thinking about having a lucid dream.

4) Use the WILD method to go back to sleep and slip into a blissful and wonderous lucid dreaming experience.

Hopefully, a combination of WILD and WBTB should do the trick. But if you’re still wondering how to have a lucid dream successfully, you might want to check out the free ‘OBE Lucid Quickstart Kit‘ which includes an Lucid Dream Timer MP3 which its creator used to stop having nightmares and more lucid dreams.

It’s free, so why not give the Lucid Quickstart Kit a go to start having more lucid dreams and fewer nightmares.

Originally posted 2012-09-16 22:26:21. Republished by Blog Post Promoter

Help Me Sleep! What Causes Insomnia?

Insomnia and wondering how to get to sleep at night blights the lives of millions. If you aren’t getting  the recommended eight hours of sleep a night then you can feel lethargic, irritable and unable to perform at your best. Prolonged sleep deprivation can also be very damaging to your health, as your body hasn’t had time to rejuvenate.

Thankfully, wondering how to get to sleep need not be a long-term problem. Through taking the right steps to improve your ‘sleep hygiene’ and making healthy lifestyle changes, you can find ways to help you to get to sleep at night and enjoy more lucid dreams.

Why does insomnia occur?

There are a wide range of reasons why you might be thinking of visiting your doctor and asking them to ‘help me sleep.’ In fact, a reaction to medication could be the root cause, so it’s a good idea to check whether your insomnia started at a particular time.

More common reasons for insomnia are psychological, notably stress, anxiety and/or depression. There can prevent your mind from reaching the relaxed state you need to be able to drift off to sleep. So if you think your sleep deprivation might be due to a mental cause then the best advice is to try and resolve the issue that is making you anxious. Although this may be easier said than done, it’s far healthier than reaching for the sleeping pills.

Other causes of that can stop you from sleeping can include taking stimulants, such as tobacco, alcohol or caffeine, a couple of hours before you want to get some shut eye and descend into lucid dreaming. These put your mind into a heightened state of alertness which makes it difficult to firstly get to sleep and secondly to reach the level of deep sleep needed so your mind and body can rejuvenate itself during the night.

Sleep Hygiene Tips

Sleep hygiene is the process of creating the right conditions and patterns of behaviour for making how to get to sleep easier. Along with cutting out stimulants from your diet, good sleep hygiene tactics on how to go to sleep include going to bed at the same time every night, not watching TV in bed and not eating a large meal too late at night.

While sleeping pills can help for brief periods of insomnia, they can be addictive as you can start to think that the only way to sleep is to pop a few pills every night. Sleeping pills can also make you drowsy the next day, which can be dangerous if you work in a hazardous environment, such as a building site.

An alternative is to try natural remedies. This includes a warm glass of milk, bananas and camomile tea, which releases relaxing chemicals in the brain that can help you drift off to the land of nod.

So if you find yourself lying awake at night thinking ‘what can help me sleep’, try some of the tips in this article so you can stop counting sheep and spend more time enjoying lucid dreams catching zzzs.

Originally posted 2012-10-18 14:34:21. Republished by Blog Post Promoter

Help Me Sleep! – How to Sleep Better Using Relaxation Techniques

meditating to help me to sleep

meditation cc by iandeth

Picture this: the clock reads 3 a.m. and you are still thinking, “How can I sleep?” You have a major presentation and you desperately need to sleep. But your mind is running at 100 miles per minute and you are still wide awake. Sounds familiar?

One of the most ironic things about insomnia is that it is a stressful experience that is often caused by stress. Something stresses you out and keeps you up. You end up even more stressed out because you can’t sleep. So what can you do to get the sleep you need? Relax.

There are different relaxation techniques you can try to calm your nerves and still your mind. Relaxing is one of the secrets of how to sleep better, so give these relaxation techniques a try:

Deep breathing – The goal of deep breathing is to get as much fresh air into your lungs as possible. You can do this by taking deep breaths from the abdomen. Breathe in from your mouth, inhaling deeply and feeling your abdomen expand. Exhale through your mouth and feel your abdominal muscles contract. Repeat until you feel relaxed. Do this regularly and you will surely be a step closer to mastering the art of how to sleep well.

Visualization meditation – Use your imagination to transport you to a place where you feel truly relaxed. Use your senses to imagine the things you will see, hear, smell, taste, and feel when you are in that place. Concentrate on the details and be fully present in that imagined place. Visualization techniques can help you relax and help you can learn how to sleep better.

Yoga and Tai Chi – Yoga combines moving and stationary poses with deep breathing while tai chi uses slow, flowing movements. Both physical activities promote stress relief and increase your body’s relaxation response.

Originally posted 2012-05-18 08:48:34. 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:

How to Sleep on Planes 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.

How to Sleep on Planes 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.

How to Sleep on Planes 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.

How to Sleep on Planes 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.

How to Sleep on Planes 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

What 13 Famous and Successful People Do to Sleep Better at Night

Young woman lying in bed reading a tablet computer

A good night’s sleep is vital if you want to be energized and mentally alert the next day. For this reason, I often wonder what bedtime routines successful people have that helps them get the sleep they need. I have always presumed they have a perfect bedtime ritual that we’d all love to emulate when you cant sleep at night.

It might actually surprise you how normal their bedtime routines are. It turns out that one thing many of them have in common is that many of them will read at night, instead of being a couch potato in front of the TV. Business Insider recently featured an article profiling the nighttime habits of the rich and famous, which might offer some valuable tips if you want to know what can help me sleep tonight?

1. President Obama often describes himself as a “Night Owl” and spends most of his night either writing or reading before going to bed.

2. Arianna Huffington also reads at night to help her get to sleep, and prefers to read the “Real” books rather than on iPads, Kindles and laptops.

3. Bill Gates makes it to a point to spend at least 1 hour of reading before going to bed.

4. Vera Wang often reads at night and considers her bedroom as her sanctuary where she can have a complete undisturbed rest all by herself.

5. Tranquility on working at night keeps him ahead of his work, said Michael Lewis.

6. Kate White chooses to work standing up by her kitchen counters while writing, which she finds more effective rather than sitting comfortably on a chair to help her fall asleep.

7. Taking a walk every night before going to bed Helps Joel Gascoigne to stop thinking about work and evaluates the day’s work.

8. Writing down 3 things to accomplish the next day is What Kenneth Chenault does to stay focused late at night.

9. Benjamin Franklin used to write his diary at night to track his daily improvements.

10. Taking a short nap in the afternoon gave Winston Churchill an extra boost to work longer hours than most.

11. Stephen King can’t go to bed without brushing his teeth and washing his hands first, he then arranges his pillow pointing in a certain way he likes.

12. Sheryl Sandberg wants her sleep undisturbed so she makes it a point to turn off her phone before going to sleep.

13. Famous author Michael Lewis and Cosmo Editor-in-Chief Kate White both claim to overflow with creative juices at night.

Hopefully some of these insights will help next time you’re lying awake at night and wondering why cant I sleep? Try adopting some of the bedtime habits of rich and successful people so you can help your mind and body to power down so you can feel more revitalized for the day of solid work ahead.

Originally posted 2014-09-08 11:51:45. Republished by Blog Post Promoter

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

Originally posted 2012-04-30 12:33:40. Republished by Blog Post Promoter

Help Me Sleep! – What Are The Health Risks of Not Getting Enough Sleep?

sleeping healthily is important for your mind and bodyIt’s often said that you need 8 hours of sleep every night. The truth is, different people need different amounts of sleep. You could be getting 8 hours of sleep every night but still feel sluggish in the morning, leaving you to wonder how to sleep better. So even if you clock in enough hours of sleep every night, it’s still possible that you are suffering from insomnia.

If you often wake up tired and wishing you knew how to sleep well, then it’s time to take action. Go through the insomnia checklist, do some research on possible causes of insomnia and consider whether you should see your doctor, because when left untreated insomnia can pose some serious health risks.

Healthy sleep is vital for your health

Sleeping is not just an optional activity at the end of the day. It is a crucial process that we all need to survive. During sleep, the body heals damaged muscles and tissues. It is also when we’re asleep that the nerves in our brains go on overdrive, storing our memories and helping us process our emotions. In other words, many important processes occur inside our bodies while we’re asleep. But if you spend hours lying awake thinking “help me to sleep,” your body will not be able to do its job. Restorative sleep is important.

This is why chronic insomnia could contribute to many health problems, including heart disease, high blood pressure, diabetes, obesity, musculoskeletal problems, and even psychiatric disorders. That’s a scary list that you wouldn’t want to have to deal with. So before it even gets to that point, take deliberate steps to find ways on how to sleep more healthily. Not only will you experience the immediate benefits of improved sleep, you will also help your body do its mental and physical repair work at night.

Originally posted 2012-05-05 13:11:37. Republished by Blog Post Promoter

Help Me Sleep! – Which Natural Remedies Help Me to Sleep?

help me to sleep with a glass of milk

If you’ve had another sleepless night spent thinking, “How can I sleep?” then before you tear your hair out of frustration, take a deep breath and look around your home. Some natural remedies that can help you find out how to sleep better might already be in your kitchen or bathroom.

To help you battle the nightly insomnia monster, here’s a list of popular natural remedies that can help you discover how to sleep better:

Sweet foods for sweet dreams

While it is not advisable to indulge in heavy meals and high-sugar foods late at night, some experts say a small sugary snack can help. A cookie or granola bar 30 minutes before bedtime might do the trick. When taken in the right amount and time, sugar acts as a sedative. Another trick on how to sleep faster is to add a tablespoon of honey to decaffeinated tea.

The magic of milk

There’s a good reason our moms gave us a warm glass of milk before bedtime as kids. Scientists believe that the chemical tryptophan that’s present in milk helps prepare the brain into sleep mode. Warm milk is also believed to help relax the body, so drink a glass before you hit the bed.

Leave it to lavender

The wonderful smelling plant has long been used to help people relax. More recently, research has shown that it has sedative properties, making it an ideal natural remedy to help people that ask their doctor ‘help me sleep better’. Another great thing about lavender is that it works quickly. Put on some lavender oil on a burner, slip a sachet under your pillow, or put a few drops into your night-time bath for a good night’s sleep.

Here’s hoping these natural remedies will do the trick for you. Keep this list in mind and make sure you have the items in stock for those emergency insomnia nights when you’re left wondering ‘how can I sleep!’.

Originally posted 2012-05-11 17:15:17. Republished by Blog Post Promoter




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