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Archive for the ‘Quality Of Sleep’ Category

My 3yr old son still co-sleeps with my husband who sleeps with the tv on. Will the tv have a negative effect on the quality of my son’s sleep?

Yes,Noise pollution can give him,[1] Early deafness,[2]rapid pulse,[3] lack of sleep,irritation,Psychiatric changes and so on.Admiral V K Singh

This guidance with sleep music is very effective in helping you fall asleep fast. The German Version: http://www.youtube.com/watch?v=t2xtt7PToJM . Best sound quality at 720p. Autogenic training was developed by J.H. Schultz in the 20s and is a traditional and widespread form of self-hypnosis. In advanced training, it is not necessary to repeat every formula 6 times. So here every formula is repeated 3 times. The peace formula is repeated at the beginning and between the other formulas once.
This manual helps with sleep disorders and insomnia and is suitable for an advanced basic level. But also many beginners confirm that this guide will help them to fall asleep and that they wake up refreshed in the morning.

It consists of the following exercises:

As you practice, try to combine phrases with images. This will help a lot to create the feeling of heaviness, warmth and relaxation. Every image that you find relaxing is helpful.

1. Heaviness Formula
“My arms and legs are heavy”
e.g. Imagine that you are ten times heavier then normal.
2. Warmth Formula
“My arms and legs are pleasently warm”
e.g. Imagine that you take a sun bath. Feel the warmth
spreading through your arms into your hands and your
legs into the feet
3. Heart Formula (just feel your heartbeat)
4. Breathing Formula
“My breathing is slow and regular”
e.g. Imagine that your breathing is like a gentle breeze,
which smooths the troubled Sea
5. Solar Plexus Formula
“My Solar Plexus is warm”
e.g. Imagine that there´s a glowing sun in the center of
your body. Feel the energy and the warmth of the sun.

The Cool Forehead Formula and the cancelling is not necessary because it is desired to fall into a deep and restful sleep.

I hope that this training will help you.

Best wishes & Love, Anke

Video, Musik und Text:
Anke Moehlmann
Power-Yoga Teacher, Mentalcoach, Reiki-Master
BMP-Music, Music for Yoga, Chillout, Inspiration & Relaxation

Duration : 0:11:42

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Technorati Tags: Autogenic Exercise, Deep Relaxation, fall asleep, Guided Relaxation, insomnia, Music for Relaxation, Music for sleep, sleep disorders, Sleep Music

Sleep is the natural state of bodily rest. When you sleep, your body rests and restores its energy levels. Consistently good sleep helps you cope with stress, solve problems and recover from illness, and helps ensure long-term physical and mental well-being.

* Infants require about 16 hours a day
*Teenagers need about 9 hours on average
* Most adults need 7 to 8 hours a night for the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day
*Women in the first 3 months of pregnancy often need several more hours of sleep than usual

Recommendations
You can optimize your health and quality of sleep by:

1) Reversing Damage – Years of stressful living caused damage to your body and mind. To help reverse this, Mystic Sleep releases hundreds of phytonutrients that act at the molecular level to normalize hormone levels, support brain function, alleviate mental duress, remove toxins, restore your immune system, and reinstate healthy sleep cycle.

2) Set a Schedule – Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. Avoid napping during the day. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.

3) Exercise – Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.

4) Avoid Caffeine, Nicotine, and Alcohol – Avoid drinks that contain caffeine, which acts as a stimulant and keeps you awake. Sources of caffeine include coffee (100-200 mg), soft drinks (50-75 mg), non-herbal teas (50-75 mg), chocolate, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.

5) Avoid Using Sedatives – While you might fall asleep, the complete restorative sleep cycle will be not realized. You might awaken feeling unrefreshed, groggy, or hungover. Once you stop taking the sedatives, you might suffer withdrawal symptoms which will further interfere with attainment of natural sleep.

6) Drink Milk – Milk contains a substance called tryptophan. The body uses tryptophan to make serotonin, a chemical in the brain. Serotonin helps control sleep patterns, appetite, pain, and other functions. Milk does not contain enough tryptophan to change sleep patterns, but drinking a glass of milk before bed may help you relax.

7) Avoid Large Meals / Excessive Fluids – This might cause you to awaken due digestion problems or urination.

Relax before Bed – A warm bath, reading, or another relaxing routine (deep breathing, yoga, meditation) can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

9) Don’t Lie in Bed Awake – If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia. Don’t expose yourself to content that is prone to increase anxiety – like the news.

10) Create a Sanctuary – Make sure your bedroom is dark and quiet. Use eye shades or earplugs if needed. Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.

11) Minimize Snoring – Sleep on your side to minimize snoring and breathing problems.

12) Sleep until Sunlight – If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.

Mystic Sleep stops the cycle of sleep problems. It increases production of melatonin which keeps your circadian rhythm in tune, thwarts the production of cortisol (the “stress hormone” which at elevated levels prevents sleep), regulates cyclical nocturnal surges of growth hormones which interfere with your sleep cycle, stimulates production of neurotransmitters to alleviate irritation and depression caused by insufficient rest, releases antioxidants to combat free radical damage and inhibit deterioration of brain function, supports liver and metabolic processes to remove toxins from your body, aids in production of Leptin which reduces your craving for excessive calories (Leptin is depleted by lack of sleep thus increasing chances of obesity), introduces bio-enhancers to increase availability of nutritional substances to help restore your body’s immune system, and counteracts tension and high blood pressure.

Duration : 0:5:56

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Select Comfort visited a major college campus & spoke with students and their parents to learn the the good the bad & the gross about college & sleep.

Dorm life isn’t always conducive to the high-quality sleep that keeps kids healthy, happy and able to perform well in college. There’s noise, late-night activities, lack of space and a poor-quality mattress that could be infested with dead skin cells, dust mites, lice, bacteria and viruses! Your college kid could be missing sleep that helps them get better grades, a healthy weight, a stable mood, good cognitive function, a healthier immune system (lack of sleep can make kids three times more likely to catch a cold!) and more… all of which are key to getting the most out of college.

Duration : 0:4:40

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Technorati Tags: back to school, college and sleep, college students, Select Comfort, sleep, Sleep Number

www.SoundSleepHealth.com
Obstructive Sleep Apnea, or OSA, degrades the quality of sleep and can adversely affect the cardiovascular system. CPAP, or continuous positive airway pressure, is the best treatment. Identifying and treating sleep apnea may improve your quality of life. Brought to you by Sound Sleep Health.

Duration : 0:1:57

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Technorati Tags: apnea, clinic, daytime, disorder, health, insomnia, intervention, juanita, kirkland, national, northgate, obstructive, organization, OSA, prevention, Problem, road, safety, seattle, sleep, sleepiness, sleepy, snoring, sound, study, symptoms, washington