5 Easy Tips to Improve Sleep

PF Louis gives five easy tips to improve your sleep.

Sleep consumes around one-third of our lives. At least it should if you wish to be healthy with a strong immune system. But sleep is not just time in bed. The quality of sleep is very important.

Studies at Mt. Sinai Hospital in Miami Beach, Florida, and Florida State University in Tallahassee, Florida, used brain wave analysis to determine the five stages of sleep and their relative importance.

The five stages cycle through every one to two hours, not over the eight or so hours one sleeps as commonly understood. Two of them are vital for recharging the immune system, and one is vital for unwinding unwanted emotions. Read more

7 Hours of Sleep Is Best, New Research Suggests

Seven hours of sleep is the best, new research suggests, and more than eight is "hazardous" to health.

In an age where we're busier than ever and bombarded with information 24/7, many of us complain we don't get enough sleep.

But getting too much shut-eye could actually be bad for your health, an expert has warned.

'The lowest mortality and morbidity is with seven hours,' says Shawn Youngstedt, a professor at Arizona State University Phoenix who studies sleep duration. Read more

5 Foods That Can Improve Sleep

If you have trouble sleeping, Michael Ravensthorpe lists five foods that can treat insomnia and improve sleep.

According to the Stanford Center for Sleep Sciences and Medicine, nearly 1 in 10 adults in the United States suffers from insomnia. Though most of these people suffer from short-term insomnia, many of them also suffer from chronic insomnia (i.e. difficulty falling or staying asleep for more than six months). Such sleep deprivation can significantly decrease the quality of one’s life.

While stress related to work and family remains the number one cause of insomnia, eating the wrong foods – such as those rich in sugar, caffeine, gluten or polyunsaturated fat – can also contribute to it. Therefore, improving one’s diet is an important first step toward ending insomnia, especially if one favors foods that are known to improve sleep. Read more

6 Ways to Sleep More and Better

Sleep loss may cause brain damage and accelerate the onset of Alzheimer's, two new studies show.

Could poor sleeping habits cause brain damage and even accelerate onset of Alzheimer’s disease? According to recent research, the answer is yes on both accounts.

According to neuroscientist Dr. Sigrid Veasey, associate professor of Medicine and a member of the Center for Sleep and Circadian Neurobiology at the Perelman School of Medicine, this is the first time they’ve been able to show that sleep loss actually results in the loss of neurons.

A second study also suggests that if you sleep poorly, you’re at increased risk for earlier onset of severe dementia. Read more

Never Wake Up Tired Again

Richard Wiseman reveals how to wake up refreshed even after too little sleep, and why you must have an afternoon nap.

Insomnia is the modern malaise. But in a new book, Professor Richard Wiseman explains the simple techniques you can use to get the sleep you need. On Saturday, he revealed why some lucky individuals are ‘super-sleepers’. Today, he explains how you can become one, too . . Read more.

Improve Your Memory and Be More Alert, Aware, Productive

Elizabeth Renter says that to improve your memory and be more alert, aware, and productive, take a nap.

In some places, towns essentially shut down in the afternoon while everyone goes home for a siesta. Unfortunately, in the U.S.—more bound to our corporate lifestyles than our health—a mid-day nap is seen as a luxury and, in some cases, a sign of pure laziness. But before you feel guilty about that weekend snooze or falling asleep during a movie, rest assured that napping is actually good for you and a completely natural phenomena in the circadian (sleep-wake cycle) rhythm. Read more

5 Tips for Insomnia

Can't sleep? Elizabeth Renter has five tips for insomnia.

If you have problems getting to sleep, you could be one of millions who struggles with insomnia. An estimated 9 million Americans take prescription sleep aids—sleep aids that could be linked to premature death and cancer. But if you are having difficulty sleeping, there are solutions that don’t require a doctor’s visit and a whole lot of money. Naturally balancing your lifestyle and your diet could provide the change you need to get some quality shut-eye on a consistent basis.

So what can you do to sleep better or simply sleep at all? In addition to these herbal sleep remedies, try utilizing some of the 5 tips below. Read more

Lights Out for Better Sleep

Besides allowing us to see, our eyes help keep our body clock in tune by sensing the time of day and allowing our bodies to adjust themselves accordingly. Our circadian clocks govern our sleepiness, and circadian clocks are extremely responsive to – and even dependent on – environmental light. Electric lighting prevents us getting a good night's sleep because it gives us a "second wind" before bedtime when our body clocks should be winding down.

Managing your exposure to light, especially the blue light from television, computer, and tablet screens, throughout the day and night can help you get to sleep at a normal time. Here are several things you can do to get your body ready for a good night's sleep:

Eat by Candle Light

Dining by candle light in’t just romantic. It actually promotes better sleep. Ditching all artificial lighting after dark (including computers and TV) in favor of candles can make an enormous difference in your sleep. This is probably because fire, especially the tiny flames lighting up a candle, emits little to no blue light.

Read Before Bed

Instead of reaching for the laptop or the TV remote, why not grab a book? For one, the blue light streaming from the laptop or LCD screen suppresses your natural melatonin production, and secondly, reading is a relaxing activity that still requires the active engagement of your mind. Working your brain can be tiring, while watching something is usually just passive.

Lights Out

Sleeping in total darkness is best. That means turning off the blinking DVR, using a towel to block the light streaming in under the door, covering any visible LED lights, and drawing the blinds. If these aren’t doable, think about wearing an sleep mask. You may find that such drastic measures aren’t totally necessary, but they're definitely worth pursuing if you feel your sleep is suffering.

You can either work with your body or against it. Trying to go straight from bright lights, especially blue light, to sleep is working against your body's natural rhythms. On the other hand, gradually cutting back on artificial lighting after dark works with the way your body is evolved to function and leads to better sleep.

Finally, there is a way to get rid of tiredness and start living a full and energetic life that doesn't depend on drugs, stimulants, or expensive treatments. Instead, you'll learn some simple and easy-to-understand information, apply it, and then start fighting tiredness the natural way. To find out how to end tiredness once and for all, click here.

5 Insomnia Home Remedies

Insomnia is the inability to fall asleep or waking in the middle of the night and staying awake. Insomnia can become a real nightmare as the clock ticks on into the night and you’re awake to notice. Insomnia can be caused by a wide range of ailments, such as joint and muscle pain, restless legs, anxiety, fear, acid reflux, and pain from chronic disease. Sleep better and conquer insomnia with these five home remedies from your favorite foods.

1) Baking soda

Mix half a teaspoon of baking soda with eight ounces of water and drink before bedtime as a sleep aid and to soothe gout pain.

2) Apple cider vinegar

Two tablespoons of organic apple cider vinegar mixed with 10 to 12 ounces of water relieves heartburn that may prevent sleep. Additionally, arthritis and fibromyalgia pain may lessen or disappear after alkalizing with this drink.

3) Raw honey

Raw honey, high in potassium and other nutrients, helps to alkalize the body and nourish the brain, promoting relaxation and sleep. It relieves acid reflux and will help you get back to sleep if you awaken early. Drizzle some on whole grain toast with a glass of warm milk for the perfect bedtime snack to sleep better.

4) Toast and warm milk

Toast and warm milk help relieve stress and promote better sleep. Studies have shown that drinking warm milk releases melatonin, the sleep hormone, as well as endorphins to relax you and encourage sleep. A small amount of complex carbohydrates such as whole grain toast or cereal will fill your stomach, relieving hunger pains at bedtime, and cure insomnia. Whole grains release tryptophan, a precursor to seratonin production, the calming brain chemical. This is also a great snack to eat during the night if you awaken and can't get back to sleep.

5) Calcium and magnesium-rich foods

Calcium and magnesium promote sleep. Eat a snack before bed that's high in calcium and magnesium, such as whole grain crackers with cheese, warm milk, yogurt, kefir, almonds, sesame seeds, Brazil nuts, or cashews, and black strap molasses. Sleep better after a green smoothie including kale, collards or dandelion greens with yogurt and honey for a cooling bedtime snack during summer.

Easy-to-make home remedies may be just the solution you're looking for to help you fall asleep and get back to sleep if you awaken during the night. Even if you have successfully beaten insomnia and you are once again enjoying quality sleep every night, there's no reason for you not to continue using the aforementioned home remedies. These are beneficial not just for your sleep but also for your health and well-being.

Finally, there is a way to get rid of tiredness and start living a full and energetic life that doesn't depend on drugs, stimulants, or expensive treatments. Instead, you'll learn some simple and easy-to-understand information, apply it, and then start fighting tiredness the natural way. To find out how to end tiredness once and for all, click here.

Could Sleep Workouts Make You Run Faster?

Just DREAMING about training can make you perform better, experts say.

It seems like the ultimate lazy girl's fantasy - or the plot of a science fiction movie.

But new research has revealed sporting performance can be improved while we sleep. Read more

5 Natural Sleep Aids

Not everyone has the knack of easily falling asleep at night and waking up in the morning feeling fully rested. However, natural sleep aids can be found right in your own home because they are mostly habits that you just need to develop. Be prepared to do a lifestyle check and make new adjustments to your daily routine. Here are five natural sleep aids to help you get that elusive good night's sleep.

1) Light

If you have trouble falling asleep at night, you may need more light in the morning. Light exposure plays a key role in telling the body when to go to sleep and when to wake up. Try taking a walk first thing in the morning. On the other hand, if you find you're waking up too early in the morning, you may need more light in the afternoon. Try taking a walk in the late afternoon

2) Exercise

Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.

3) Nightly rituals

About an hour or two before bedtime, cut down on stimulation. Turn off the TV and stop playing video games. Develop a nightly ritual that relaxes you and prepares you for sleep. Activities such as iistening to soft music, practicing meditation, or doing yoga can send signals to your body that sleep is at hand.

4) Bedroom equals sleep

Learn to draw the line between your bedroom and workplace. Never make your bedroom as an extension of your office. The habit of working in your bedroom keeps you from distinguishing where your work stops and rest begins.

5) Music

Gentle, slow music is another remedy that can help to improve sleep without medication. Music therapy has been found to improve sleep quality, decrease nightly wakenings, lengthen sleep time, and increase satisfaction with sleep.

Sleep is definitely one of life's greatest gifts. Everyone deserves a good night's sleep after a long day. Treat yourself right and get a healthy dose of slumber.

Finally, there is a way to get rid of tiredness and start living a full and energetic life that doesn't depend on drugs, stimulants, or expensive treatments. Instead, you'll learn some simple and easy-to-understand information, apply it, and then start fighting tiredness the natural way. To find out how to end tiredness once and for all, click here.

4 Nutrients for Better Sleep

Having trouble falling - or staying - asleep? These nutrients can help you get your rest tonight.

Eat crappy, sleep crappy. That’s the message of a new study from the University of Pennsylvania. It found that people who reported the healthiest sleep patterns also had the most varied diets. These key nutrients have been shown to play a role in regulating sleep, so aim to eat them often for sounder slumber. Read more

How to Eat for Better Sleep

Can choosing the right foods to eat help you sleep better? We know that sleep has a great effect on how we eat, but does what we eat have an effect on our sleep? What you eat does have a big influence on the quality of your sleep. You can easily sleep better by making a few changes and being sure to include foods that promote rest - and avoiding those that don't. Here are five dietary dos and don'ts for better sleep.
 
Avoid caffeine.

Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. Not having caffeine for a single day can improve sleep quality that night, a study in the Journal of Clinical Nursing found. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine, such as chocolate, cough and cold medicine, and other over-the-counter medicine.

Avoid sweets.

Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.

Avoid foods that cause indigestion. 

What causes indigestion in one person may well not bring it on in another, so the possible list of foods here could be endless. The point is to know your own causes of indigestion and to manage these. Some of the more common causes of indigestion include:

• Any food you have an intolerance for shouldn't be consumed at all. Some common intolerances include gluten, dairy, and chocolate or sugar;
• Stop eating rich food at least five hours prior to bedtime. When you don't give your body adequate time to break down the food, and you lie down, indigestion can easily follow. A light and healthy diet not only keeps down your weight but also reduces the risk of sleep apnea.
• Onions, beans, and peppers can bring on indigestion in susceptible people.

Eat tryptophan-rich foods.
Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy. For dinner and bedtime snacks, eat a meal or snack that is high in complex carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain.

Eat magnesium-rich foods.

Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.

Next time you find yourself struggling to get to sleep, take a good look at your diet and see what can be done. There is no single dietary trick that can eliminate sleep problems. Creating and maintaining a strong sleep routine is about more than just what you eat, but eating well can certainly help.


Finally, there is a way to get rid of tiredness and start living a full and energetic life that doesn't depend on drugs, stimulants, or expensive treatments. Instead, you'll learn some simple and easy-to-understand information, apply it, and then start fighting tiredness the natural way. To find out how to end tiredness once and for all, click here.

The Anti-Snoring Ring

Can 5,000-year-old technology bring silent nights? Simon Cable examines the claims behind the Good Night snoring ring.

Living with a snoring partner can be nothing short of torture.

But former BBC journalist Rosie Millard claims to have found a cure to a problem which plagues millions of couples.

Miss Millard says she was forced to search for a remedy after her husband recently began to snore, preventing her from sleeping.

Rather than use remedies such as nasal strips and mouth sprays, the mother of four says she persuaded her husband, 53-year-old TV producer Pip Clothier, to try the Good Night Snoring Ring, which works by applying acupressure to the wearer’s finger. Read more

End the Nightmare of Sleep Loss

There's a biological reason why we can still feel tired during the week even after a good weekend lie-in, says Sarah Rainey.

It’s 3.21am on Saturday. The digits on the alarm clock cast an acid-green glow over the room, and the music from the bar I left four hours earlier is still resonating in my ears. The red dot on my BlackBerry is blinking, while an unread message lights up my iPhone screen. As I twist and turn, only one thought sustains me as I yearn for sleep: at least I can have a lie-in in the morning.

Sleeping in is a guilty pleasure of the weekend. A couple of luxurious extra hours in bed to help us catch up on sleep lost during the working week is what we think we all need. But according to a new study, sleeping in doesn’t help us feel more awake. It doesn’t boost our energy levels. In fact, it has the opposite effect. It disrupts the body’s internal clock so much that just a few extra hours makes us feel even more tired than normal on Monday morning. Read more

Can Wearing the Right Socks Cure Snoring?

Wearing the right socks during the day may cure scoring at night, says Roger Dobson.

Wearing tight stockings during the day may be a new way to tackle snoring at night.

Compression stockings are widely used to treat varicose veins and prevent blood clots in the legs after surgery and during long-haul flights.

They are now being given to people with sleep apnoea, a major cause of snoring. Read more

Two Breathing Exercises for Better Sleep

Deep breathing is one of the best ways to lower stress in the body. This is because breathing deeply sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax. Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed. Counting breaths and 2-to-1 Breathing are two breathing exercises to help you relax and fall asleep.

Counting Breaths

1) Lie in bed on your back with your hands by your sides or resting on your abdomen. Your body should be flat, so if you have a high pillow, remove it. Breathe slowly, smoothly, and deeply through your nose throughout the exercise. As you breathe in gently, expand your abdomen; as you breathe out, let your abdomen fall back into place. This ensures true, deep breathing.

2) All you have to do is mentally count your breaths up to ten. You can either count your inhalations or your exhalations. Here's the catch though: every time your mind wanders and you lose count, you must start from one again. Each time you reach ten, start at one again. Continue like this and you will fall asleep.

2-to-1 breathing

This breathing pattern relaxes the body by subtly stimulating the parasympathetic nervous system, thereby inducing a state of relaxation.

As you lie in bed, gently slow down the rate of exhalation until you exhale for twice as long as you inhale. You can coax a longer exhalation by contracting the abdomen slightly. Don’t try to fill or empty or empty the lungs completely. You are simply changing the rhythm of your breath. In the beginning, it may help to count to eight on the exhalation and four on the inhalation, or sex on the exhalation and three on the inhalation (or any other 2-to-1 ratio you find comfortable. Focus on the smoothness and evenness of your breath, gradually eliminating any jerks and pauses.

Do one of these breathing exercises every night whether you have sleep problems or not. It will improve the quality of your sleep and most likely reduce the amount of sleep you need.

Finally, there is a way to get rid of tiredness and start living a full and energetic life that doesn't depend on drugs, stimulants, or expensive treatments. Instead, you'll learn some simple and easy-to-understand information, apply it, and then start fighting tiredness the natural way. To find out how to end tiredness once and for all, click here.

Natural Ways to Treat Insomnia

Learn prevention tips and treatments for insomnia from pharmacologist Joe Graedon of the popular public radio show The People's Pharmacy.

Sleep Better by Avoiding Blue Light

Lenette Nakauchi says you can naturally improve your sleep by avoiding blue light.

In order to fall asleep, the human body produces melatonin, a hormone created in the pineal gland. Melatonin allows the body to relax enough to sleep, allowing it to follow the natural circadian rhythm. However, some environmental factors can interfere with the production of melatonin and make falling asleep naturally a highly difficult task. One such factor is blue light.

Why is light such a crucial factor? Before technology and electricity, the human body relied upon environmental light to determine when it was time to sleep and when it was time to wake up. In today's world there are alarm clocks, cell phones, and other devices that dictate when it is time to get out of bed, but the body has yet to adapt to these technological changes. Despite the fact that you may have depended upon an alarm clock for your entire life, your body is still capable of matching its sleep cycle to the natural cycle of the environment.

Blue light is a part of the light spectrum that is especially visible during the day, making its appearance a cue to the body to wake up. No matter how tired you are, your body may be limited in its production of melatonin if you are exposed to blue light. It follows, then, that avoiding blue light before going to bed is a great way to allow your body to produce the natural levels of melatonin that it needs to fall asleep. Read more