Will Listening to Music Help Me Sleep?

Will music help me sleep? It’s a good question.

When you’re battling insomnia, you lie there for hours on end, getting agitated and worrying about being tired and crabby the next day. You may dread, yet again, missing the eight hours of sleep you need to be getting every night.

There’s a wide range of reasons why you might be suffering from the nighttime blues. It could be a reaction to medication, too many cups of coffee, troubling thoughts or a wide range of other reasons.

So the first step in battling insomnia is to try and identify what is stopping you from going to sleep at night. Introducing good sleep hygiene habits, such as going to sleep at the same time every night and avoiding stimulants late at night, is a also a wise step.

But if you’ve cut out the caffeine, haven’t been sat in bed working on your laptop and cant identify any psychological reason why you are still awake, it might be worth listening to some music a try.

How can music help me sleep?

To get to sleep, your mind and body has to be able to relax. If your mind is too active, worrying about things or being distracted, then it wont be able to go through the stages of relaxation needed to drift off to sleep.

There are a number of reasons why music can help you get to sleep at night:

1. Helps your body to relax

Along with your mind, your body has to be able to relax in order to get to sleep. This means your heart has to be able to beat at a slow, steady pace so that your muscles and body can relax.

Music can help if it is slow and matches the rhythm of a calm heart because it can subconsciously slow your breathing so that you reach a semi-meditative state and your muscles stop being tense and relax.

 2. Calms down an overactive mind

Have you ever noticed how your thoughts seem to become abstract and random just as your drifting off to sleep? This is your mind becoming relaxed. It stops focusing on the here and now, but instead delves into the chaos of the subconscious mind. To help your mind get there, it needs to be able to relax.

Adopting the practices used by meditators to relax their mind and body can be an effective way of overcoming insomnia.  Soft, relaxing music can enable you to calm the mind and to think in a less ‘present’ active state.

3. Blanket out background noise

If you live in a busy street, with noisy flatmates or family members watching the TV until late at night, background noise can be a real problem. Music can be helpful in providing a blanket of soft noise to replace the background sounds that might be keeping you awake.

Another option is to listen to ‘white noise’ that provides a continuous stream of sound. This can mask distracting background noise that’s disturbing you.

What sort of music can help me sleep?

Some of the music that helps people get to sleep includes Coldplay, Loreena McKennitt or even some downbeat ‘Dream’ trance music.

The best advice is to try calm instrumental music without any vocals. If there’s a singer in the song then it can distract your mind and stop it from relaxing. This could be because your brain has to subconsciously make sense of  the words.

Soft, soothing music without vocals is probably the best for helping your mind and body to relax. You could try listening to panpipes, something ambient (like the sound of crashing waves or rainfall) or maybe even classical music.

A study by the University of Toronto  found that music with slow rhythmic patterns created a meditative mood and slower brainwaves. It also found that classical music with this pattern helped people to get to sleep faster and for longer.

So if you’re wondering ‘what music can help me sleep? try some Bach or Beethoven to see if the scientists are right and that calming classical is great for sleep.

Originally posted 2012-12-05 21:33:00. Republished by Blog Post Promoter

5 Top Tips to Stop Snoring

Snore while sleeping

Almost everyone snores, even my 23 months old toddler snores occasionally. In fact, almost 90 million people in the United States alone snore.

While common, frequent snoring can disturb other people, particularly if they are in the same bed as you. So if you get complaints from other people that they cant sleep because of your snoring, it’s sensible to find a way to stop. While there’s no miracle cure, it is possible to find ways to stop snoring by identifying the cause of why you snore. Common causes of snoring include nasal and sinus problems, being overweight, alcohol, smoking and medications, oor sleep posture and the way you are genetically born.

Here are 5 ways to stop snoring depending on the root cause:

1. Keep your nasal passages clear

This will help you to easily breathe in through your nose rather than your mouth, and help you stop snoring.

I thought at first that my snoring sound comes from my throat, but I wake up from my loud snoring one night and the sound definitely came from my nostrils. I have a sinus problem and it happens to block my airways which makes my inhalation difficult, it then creates a vacuum in my throat which leads to my snoring. An effective home remedy I tried was steam inhalation. The hot steam moistens the nasal passages and effectively clears out my blocked nose which allows me to breathe more easily and sleep peacefully.

But if you are suffering from severe sinusitis or allergy, it is better to ask your GP or pharmacist for nasal spray or antihistamine prescriptions.

2. Quit or cut down on smoking

Smoke causes swelling and catarrh that if your nasal passages become congested it will be difficult to breathe through your nose because the airflow is decreased. This blockage then causes the vibrations in your throat and nose that cause snoring.

I occasionally tried smoking in college to keep me awake when I cram on examination week. It did help me stay awake but I guess I can’t tolerate the smoke, it irritates my throat so much that I end up having a cold the next day.

3. Avoid stimulants late at night

Avoid alcohol, sleeping pills and sedatives before going to bed. They contain the same substance that relax the muscles in your throat and interfere with breathing. If you are taking a prescription medicine at the moment, it is better to talk to your doctor and see if he can give you an alternative medication that doesn’t obstruct you getting to sleep.

4. Change your sleep position

It is advisable to sleep on your side, because lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat which causes a vibrating sound when you are asleep. You can also position a pillow beneath your head to open up nasal airways passages and might help you to prevent snoring.

5. Maintain a healthy lifestyle and balanced diet

Aside from my sinusitis, your snoring problems might be due to being overweight. The fatty tissue around your neck squeezes the airway and prevents the air from flowing freely in and out of our nose and mouth, causing you to start snoring at night.

As you can see, there are many reasons why you might snore at night. To find a solution, it’s a good idea to tick off all the possible causes on the list. You might be able to stop snoring by improving your diet, giving up smoking or changing your sleeping position. But if these don’t help, and you think your snoring problem might require surgery, then it’s recommended that you speak to a doctor for their expert advice on how to stop snoring for good.

Originally posted 2014-09-22 18:44:15. Republished by Blog Post Promoter

How to Get to Sleep Naturally in 7 Simple Steps

From watching this video you will discover:

  • How to get to sleep naturally in 7 simple steps
  • 7 HORRIBLE things that can happen to your body if you don’t get enough sleep
  • Why modern lifestyles are making insomnia worse
  • Why not getting enough sleep could be aging your brain by 5 years
  • What is ‘sleep shampoo’ and how to release it in your brain
  • The recently discovered system that cleans our brain of waste products and toxins when we sleep
  • Why smartphones could be to blame for rocketing rates of insomnia
  • What are ‘anticholinergics’ and why you should avoid them as much as possible
  • The worrying link between ‘brain plaque’ and dementia
  • Why taking sleeping pills may be causing damage to your brain
  • The REAL reason more people are suffering from insomnia, and it is NOT due to stress or anxiety
  • 3 natural sleep aids taken for 1,000s of years to get more healthy, rejuvenating sleep
  • BONUS Tip – how to increase your body’s natural sleep hormone, which is vital for getting to sleep and staying asleep for longer

>>Find out more information on a Dr endorsed natural supplement that reduces anxiety, lifts mood and helps you to sleep better at night without prescription drugs and has a 92.7% positive rating after 2 years of study

Links to studies:

http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6008a2.ht
http://uk.businessinsider.com/what-happens-if-you-dont-get-enough-sleep-2017-3
https://sleepfoundation.org/media-center/press-release/quotes-the-2009-sleep-america-poll%E2%84%A2
http://www.telegraph.co.uk/women/health/bad-nights-sleep-really-does-body/
http://www.npr.org/templates/story/story.php?storyId=98674086
http://www.health.com/health/gallery/0,,20459221_10,00.html
http://www.health.com/sleep/sleep-pill-guidelines
http://www.webmd.com/sleep-disorders/guide/understanding-the-side-effects-of-sleeping-pills#2
http://www.huffingtonpost.com/katie-letourneau/melatonin-when-did-natura_b_14664742.html

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

Can Brainwaves Entrainment Help Me Get to Sleep?

brainwaves entrainment

Every night, millions of people all over the world find themselves lying awake desperate for that miracle cure that can help to relax their mind so they can drift off to sleep naturally and healthily.

There are all sorts of bold claims made about light boxes, sleep clocks and hypnosis tapes that can help you get to sleep. It’s always wise to be cynical. But when the claims can be backed up by scientific research it’s worth checking out whether they might be the insomnia cure you’ve been looking for.

One of the latest treatments getting a lot of insomniacs excited (or ideally, more relaxed) is the phenomena of brainwaves entrainment and how it can help you to get to sleep.

What is brainwaves entrainment?

Our brainwaves fluctuate at different frequencies depending on the activity they are engaged in. During the daytime, when we are awake, they are typically between 12 and 30 Hertz, known as the Beta frequency. But when we are asleep the frequency slows dramatically to between 0.1 and 4 hertz, known as the Delta frequency.

In order to get to sleep, our brainwaves have to reduce from Beta to Delta. Normally this happens naturally, as our bodies and mind relax, our breathing slows and our minds drift off to the land of nod. But when you are feeling stress, depressed or anxious, you can find it difficult to relax enough mentally for your brainwaves to slow so you can get to sleep.

This is where brainwaves entrainment comes in. Brainwaves entrainment is the process of using special sounds and pulses to induce slower brain frequencies. When sounds are played at between 0.1 and 4 Hertz our brains naturally adjust themselves to replicate the slower frequency. Much like how fast dance music can make us feel more alert and active, slow sounds can help our minds to relax and feel calm and lulled into the Delta state needed for us to get to sleep.

A method of relaxation used for 100s of years

Brainwave entrainment isn’t a new concept. It’s been used for hundreds of years in spiritual and religious ceremonies to induce people into certain states of mind. Over the last hundred years brainwave entrainment has been developed and refined, and is now used widely for meditation, hypnosis and for curing insomnia.

Brainwave entrainment has been scientifically proven to be effective in reducing brainwave patterns and helping people to relax. This was done using a brainwave scanner to record feedback and images on the slowing brainwaves as a result of listening to brainwave entrainment music. What’s more, brainwave entrainment has been used successfully by the Monroe Institute since the 1980s, and many hypnosis experts swear by its power to help you feel relaxed and calm.

Where can I find brainwaves entrainment music?

There are many different types of MP3s you can buy that use brainwaves entrainment for inducing more relaxed states of mind. Many people use them as a form of therapy relaxation to reduce anxiety, stress or depression.

If you’re looking for an MP3 series focused on battling insomnia then you might want to check out the MP3 series produced by the Sleep Salon. Comprising of 12 different sessions, the set includes different types of brainwave entrainment for treating different levels of insomnia.

So if you’re suffering from bouts of insomnia then brainwave entrainment MP3s are worth trying to see if they can help you relax your mind and gain more hours of healthy, rejuvenating sleep each night. The entire Sleep Salon MP3 set is available on a 60 day money back guarantee, so if it doesn’t help to reduce your insomnia then you can get your purchase fully refunded.

Originally posted 2013-05-07 08:03:14. Republished by Blog Post Promoter

New Study Finds that Insomnia Might Cause Back Pain

back pain causes insomnia

A new study has found that insomnia could contribute to back pain. The survey was conducted in Tel Aviv Medical Center Inflammation Survey (TAMCIS) and was written by Maayan Agmon, PhD and Galit Armon, PhD of the School of Nursing at the University of Haifa in Israel. The assessment of the study was based on the medical records of the patients and their interviews during the TAMCIS. The study also revealed that more women who can’t sleep had reported to experience back pain problems than men. But the research’s authors failed to provide additional evidence on whether back pain can increase insomnia symptoms.

Does insomnia causes back pain? Or is it the other way around? I know most people who suffer with back pains have difficulty sleeping. Among those are mostly senior citizens, our grandparents and old folks who are experiencing the price of old age. But for those of us who are still on our prime and already experiencing back pains every now and then.

Well, I most certainly think that back pain precedes insomnia. I did not feel the effects of so many sleepless nights 10 or 15 years ago. But now, I know for sure that all those of years wondering ‘why can’t I sleep?’ has had an effect. I can feel my body is aching and my muscles are twitching whenever I wake up following a sleepless night. There were even times that I caught myself a few winks of sleep whenever I’m seating in front of my computer or even when I’m driving, which scares me sometimes.

Sleep is a requirement for life, an indispensable necessity that has no medical substitute. Sleep rejuvenates and repairs every cells and tissues in our body. Although some people considered sleep as their number one enemy. Like Yennis Cheung an actress from the James Bond movie Skyfall. She suffered from insomnia at a very young age. She had such a bad relationship with sleep that makes her anxious and nervous before going to bed.

But eventually she found a supplement that aid her sleepless nights – a chemical-free powdered food supplement made from fruits, vegetables, grains, nuts and seeds. She mixes them with soya milk and sprinkles them on her meals. Yennis is now back on our screens with BBC drama Panic, she said she felt much better that she conquered her sleep demons.

Originally posted 2014-08-14 19:54:06. Republished by Blog Post Promoter

Juice Your Way to a Good Night’s Sleep

juice if cant sleep

Tart Cherry Juice has shown some potential to be the most delightful way in aiding your sleepless nights if you can’t sleep. This recent discovery was presented at the Experimental Biology 2014 Annual Meeting by a group of researchers from Louisiana State University.

The Montmorency cherry juice contains a set amount of proanthocyanidins and procyanidins, two naturally occurring compounds in cherries. They are also a good source of the naturally-occurring compound melatonin, a hormone that helps regulate sleep-wake cycles which has been attributed with sleep enhancing effects. The presence of tryptophan in cherries is also known to improve sleep.
The research participants were insomniacs who agreed to drink the tart cherry juice twice a day for two weeks. Their assessments were divided in two parts the first one is in a sleep laboratory in which the researchers use polysomnography to evaluate sleep efficiency, duration and onset. The second part is through questionnaires that relate to anxiety, depression, fatigue and sleep. After 2 weeks the scientists found out that through taking tart cherry juice you can increase sleep time by almost an hour and a half each night in adults with insomnia.

The positive result is greatly appreciated specially by most senior citizens who comprise the 23 percent of population suffering from insomnia. Recently a senior patient was admitted to ER due an adverse reaction to an insomnia drug. According to recent statistics, the risks of taking drugs like Ambien for treating insomnia in older patients are much higher than for patients aged 19 to 44.

With this in mind, the discovery of the sleep boosting properties of Montmorency Cherry Juice could offer a better and safer way to treat insomnia, plus the fact that it is a tasty way to get some shut eye.

 

Originally posted 2014-08-25 18:03:47. Republished by Blog Post Promoter

Sleep Apnea Considered to be One of the Main Cause of Car Accidents

Stressed man playing video gameStressed man playing video game

Sleep apnea is believed to be the primary cause of major transportation accidents. This is according to Mark Rosekind of the National Transportation Safety Board member. A new mandate is now being considered for Transportation Operators requiring truck drivers, bus drivers, pilots, train conductors and basically every mode of public transportation to undergo a sleep apnea test to screen each driver to avoid major catastrophic accidents in the future. It has been said that people who were diagnosed with sleep apnea have a tendency to rapidly fall asleep during the quiet moments of the day when they are not active. A recent accident on New York City’s Metro North line has been attributed to the train engineer who is suffering from sleep apnea, which was undiagnosed and therefore untreated.

There are no nationwide rules to require drivers and truck operators to be tested even if they are high risks. Spencer of that Independent trucking Association were dubious as to whether sleep apnea was really proven as the major cause of human errors on road accidents. Although, some big companies were taking measures to alleviate the problem. But most of them were saying that the procedure, from the diagnosis to the treatment for sleep apnea, costs way too much and they just can’t afford it. Innovative technologies are now available, which can alert the drivers to their fatigue state and preventing them to nod off while driving. By installing these high tech devices, future collision accidents could be avoided.

People with sleep apnea often dont know they have it

A lot of people suffering from sleep apnea are oblivious to its signs and symptoms. A more common sign of sleep apnea is fighting sleepiness during waking hours of the day, at work or while driving, morning headaches, concentration problems, feeling irritated, depressed, mood swings, waking up due to frequent urination, dry mouth and sore throat.

I went to a bank one morning and a lot of people were waiting to be served. I sat next to a man, I think he is on his forties, weighed more than 300 pounds and he looked haggard even though it is still early in the morning. A few minutes later, I heard someone snoring, when I turned my head to my side I saw him still sitting there dozing off and snoring loudly. I think this is one of the main reason that sleep apnea should be taken seriously. I hope that man wasn’t driving a public transport.

Originally posted 2014-07-17 09:40:03. Republished by Blog Post Promoter

If You Cant Sleep, Try these 4 Steps to Get Up Earlier So You Can Sleep Better at Night

earlier up morning

If you cant sleep at night it could be because you’re one of those people who prefers to stay up late, watching TV or playing video games. So if you want to get to sleep earlier, you need to consider altering your sleeping pattern.

Instead of staying up late at night, why not wake up earlier instead? It’s healthier, more peaceful, and those extra hours in the morning will help you to get stuff done in peace and quiet, without the distraction of the other people in your household. We all know that our day routine plays a huge factor on how well we sleep at night. But very few of us knows how waking up earlier can improve our productivity for the entire day.

“Early mornings offer a fresh supply of willpower and people tend to be more optimistic and ready to tackle challenging tasks.” says Laura Vanderkam, a time management expert and the author of “What the most Successful People Do Before Breakfast.”

Waking up early will give you more determination and drive to get your project done. It also gives you opportunity to set a positive tone to start your day and plan ahead. Waking up earlier to work is the smart alternative to staying up late, it avoids overloading on caffeine and energy drinks which just make your insomnia (and any anxiety contributing to it) worse.

Vanderkam recommends these four simple steps to help you get up earlier in the morning:.

1. Keep a time journal

People who already adapted the habit of staying up late at night are not really convinced of the benefits of waking up earlier in the morning. If you’re a “night owl” you may find it hard to wake up early in the morning. This is because it’s natural to feel tired waking up early if you’re not used to it, especially if you spent the previous night working.

Vanderkam recommends keeping a daily journal for the entire week to assess if you are really spending your nights productively or just browsing random sites and looking for any distraction other than going to bed.

2. Imagine your perfect morning

“Industrious and hardworking people wakes up earlier than the rooster.” This is what my grandma used to say whenever she wakes me up in the morning. I used to imagine my perfect morning the night before and I find it very motivating. I wake up the day after earlier than my alarm, do my exercise routine and cook breakfast. I felt lighter, healthier and get a lot of things done.

According to Vanderkam, “Getting up earlier is not about punishing yourself. You will not get out of bed if you don’t have a good reason to do it.” I love how our house smelled early in the morning and how placid and wonderful my surroundings feel. These are just a few of the many things that give me reason to wake up early.

3. Plan your morning

Arrange everything you need in the morning the night before. This includes your work clothes, a packed lunch and anything important you need to have with you that day. It is much easier to get going and keep going when you plan each day in advance. It makes you more competent and efficient and sets you up to achieve your goals throughout the day.

4. Build the habit slowly

Do not try to force yourself to adopt all these habits immediately. Changing your routine takes time before it truly takes hold and feels natural. If you used to set your alarm at 7:00 am and you want to change it to 4:00 am, you can set it up 10 minutes earlier every day until your body is able to cope with these new changes.

Once you switch to getting up early in the morning you may start to wonder how you got anything done beforehand. It will help you to feel more energized and proactive during the day. So if you cant sleep at night, start working on changing the habits or routines that are keeping you awake, so you can feel happier and healthier each day.

Originally posted 2014-10-28 10:19:09. Republished by Blog Post Promoter

Top 5 Best Insomnia Busting Sleep Apps that Help You Get to Sleep at Night

sleeping young man near to smartphone

There are few things as frustrating as when you can’t sleep at night. Getting 8 hours of shut eye is vital for your brain and body to tune out and shut down, restoring your physical health and cementing your memories in place. If you are still having trouble falling asleep with natural remedies, like drinking some milk or munching down a banana, then maybe you should try using a sleep app to help you nod off.

The following list of sleep apps will help guide you to the serenity of a good night’s sleep. From step by step meditation to nature sound playlists, you simply download one of these sleep apps to your smartphone just before you want to go to sleep and allow them to sprinkle some digital sleep dust.

Top 5 Best Sleep Apps

1. Sleep Cycle Alarm Clock 

The most effective way get a regular sleeping habit is by following a cycle or a pattern. The Sleep Cycle Alarm Close is an intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase- which is the most natural way to wake up and feel well rested. This is rated as one of the best sleep apps on Android and has the most positive feedback on Google’s Play store.

2. Nature Sounds Relax and Sleep 

If you want to relax for a few minutes during the day, whether you are in your office or at home, to refresh your mind and increase your concentration, this app might be the solution you’ve been looking from. You can choose from 6 different relaxing sounds of nature, which includes thunder, ocean sounds, sea, birds chirping, the sound of the falling rain, night in jungle, water dripping sounds and waterfalls. If ‘white noise’ helps you nod off, this is an amazing app to increase your quality of sleep and cure your insomnia.

3. Sleep Soundly Hypnosis

This is a relaxation guide session by Kym Tolson, a licensed hypnotherapist. The session combines imagery with deep relaxation techniques, which helps you to get your mind and body in a relaxed state and then gently lulls you to sleep.

4. SleepBot 

One way of curing insomnia is by tracking your sleep. However, tracking your sleep is a very tedious task and costs a lot to get done at a special sleep clinic. Using SleepBot you can track your sleep patterns to see your nighttime habits in graphical form. This then gives you an idea of at what times you’re getting the most and least amount of sleep. The app lets you customize your sleep tracking, record your movements and sounds during the night and can wake you up at the optimum time during a light sleep phase.

5. Relaxing Nature Scenes

If you want to relax after a very stressful day at home, Relaxing Nature Scenes is a sleep app loaded with 20 themes, each with four soundtracks which offers you to be able to customize your own relaxation experience. There are over 100 individual sounds to choose from and which you can combine to create the perfect mind retreat.

There are many more sleep apps out there, so feel free to share in the comments any you’ve found useful. Harnessing technology to get more hours of rejuvenating sleep is much healthier and safer than taking sleeping pills or having a few beers late at night. So if you find you can’t sleep at night, download one of these top 5 best sleep apps to your smartphone or tablet to see if they help.

Originally posted 2014-09-16 20:02:39. Republished by Blog Post Promoter




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