1) There is a deadly trap most people who can’t fall asleep succumb to. And that is to tell themselves:

“I feel so tired, I’ll take it easy today. Where is my chair?”

Everybody has this kind of thought, it’s normal. You feel tired so you don’t want to spend more energy than you need to. But the problem is that to have energy, you first have to spend some!

Why is that? Partly because of the body temperature cycle wave. When you move your body vigorously, your body temperature goes up. Your whole body-mind gets aroused, and consequently you feel more alert, more alive, more energetic.

AND you’ll also sleep better after that. Not just because you spent energy and your body needs to recuperate, but also because you increased the amplitude of your body temperature cycle wave.

Since exercising made it go higher, it will go lower when night comes. It’s like a pendulum: the more it sways on one side, the further it’ll go on the other side.

2) Here’s a simple formula: Level of activity + time awake + level of relaxation = sleep quality.

Your level of activity plus the time you’ve been awake plus the degree to which you’re relaxed will equal to the quality of sleep you’ll experience. Increase any of those 3 factors and you’ll increase the soundness of your sleep – and lower the time it takes you to fall asleep.

One of the reasons why exercising with some intensity improves your sleep is because of the wear and tear associated with it.

Exercising stress your muscles and your overall system – and the body compensates by making you sleep deeper, longer. During deep sleep, growth hormone is released and the body is deeply engaged in repairing and rejuvenating itself.

What is even better is to perform those physical activities outside, where you can expose yourself to sunlight.

3) Athletes’s brains have one thing that most insomniacs don’t have. The brain of athletes exhibit a lot of a specific brainwave range in the beta group.

This range is called SMR, for sensory motor rhythm. Scientists think they’re involved in the control of arousal states, energy levels, and also of inhibiting movement during sleep.

Strangely, most insomniacs (and also people who suffer from ADHD) have a huge deficiency of this brainwave band.

It has been found that increasing SMR generally results in deeper sleep and more energy throughout the day.

The Insomnia Buster track in the SleepTracks Sleep Optimization Program has been designed to remove this deficiency by stimulating the brain in the SMR range.

But I bet you’re already thinking of another way you could enhance SMR production, aren’t you? Of course. Exercising, moving your body would help tremendously.

You don’t have to spend 2 hours in the gym. Taking a brisk 30-minute walk in the morning would do the trick – with the added bonus of exposing yourself to full daylight.

Hope you enjoyed this article, for further details, check out SleepTracks.

[tags]sleep+improvement, sleep+less+more+energy[/tags]

Our bodies are really capable of healing itself if provided the opportunity to do so. Artificial methods to fast track cures are just quick fixes that temporarily mask the symptom of an even deeper cause.

Not getting enough sleep affects your whole life. Your mental, physical and emotional self could suffer.

Insomnia could actually be a symptom of a more specific medical condition that could require medical attention.

But if the reason of your inability to sleep is due to your irregular sleeping patterns or because your mind and body could not make itself settle to a state of deep relaxation, the
following are tips and advice that offer alternative if not better long term solutions to your sleeping problems.

Set Your Sleeping Routine

It is important that a regular sleeping time or routine is established so that your body will easily get used to such a pattern.

Consistency is the key. In due time, your body would – in itself – learn to naturally fall asleep on its own, and in an effortless way possible.

To be able to achieve such, it would be best if you write your action plan down. This includes the time you go to sleep and the time you wake up.

Try to stick to your sleeping routine after one to two weeks. Your body may still be adjusting, so let it. Do not feel stressed, tense or strained. Do not be discouraged.

Your objective should be that a regular sleeping schedule must be established. Try to be awake every morning at the exact same time and do not oversleep. Sleeping a lot longer during the morning will cause you to feel disoriented and groggy.

The same goes during the evening. It is also best if you try to not take naps anytime the whole day. This could confuse the ability of the body to know the difference between night sleeping and day sleeping.

Determination and perseverance goes along way to be able to have a good night’s sleep.

How was your bed last night?

Believe it or not, it is also necessary for you to take into cautious consideration your bed conditions as you slumber away.

Again, the objective is comfort. As much as possible, avoid any form of irritations that could wake you up in the middle of the night.

The mattress you are on must be firm and comfortable so you would have sufficient and firm support for your spine. Bumps and lumps should be avoided.

The bed should also be large enough for your height and built. A sagging mattress could lead to insufficient spinal support.

Pillows must suit your own personal preference. It could be firm or soft. The important thing is that it is able to provide you with proper and adequate support.

Placing a herbal sachet under the pillow you are using could also help induce sleep.

Beddings must also be clean and crisp. Leaving the sheets not tucked in at the bottom of your bed makes your feet have the feeling of freedom, this is good for sleep.

Pajamas must also be comfortable and loose. Clothing that is tight could make you feel restricted and awake in the middle of the night.

Also, the bed must only be used for sex and sleeping. Your body and mind must be able to associate only these activities to your own bed.

If you have a sleeping position that you find is your favorite, stick with it. This tells your mind that this position automatically conveys sleep, and so it will.

Ever heard of chromatherapy?

Basically, chromatherapy is where color is used to promote health and treat specific maladies (one of which is sleeping problems).

This involves some exposure to lights that have particular colors, massage through the use of oils that are saturated with color, visualization, meditation, wearing clothing with a particular color.

It has long been believed that there are colors that reflect each charka, and each emotion, organ or soul.

Red has been found to stimulate adrenal glands, pulse rate and blood pressure while white and blue brought a relaxing and calming effect.

All in all, sleeping is a necessity. Make sure that you try the tips outlined and so get ready to sleep all your troubles away.

P.S. Let’s be discreet about snoring issues, if your partner’s complaining about your snoring, you gotta check out this guide: http://www.kezooki.com/help/stopsnoringguide

[Tags]Insomnia, Sleep, Sleeping+Pills, Snoring[/Tags]

This is where psychological and physical disturbance exists in sleep as well as in wakefulness as caused by specific abnormalities.

The patterns of sleeping of a particular animal or person is in disorder, therefore interfering with one’s emotional and mental functioning.

Diagnosis that is true and accurate could be determined via a polysomnogram or through its regular name called sleep test.

Believe it or not, there has been an estimated forty million sufferers of sleeping disorder in America alone. While an estimated twenty to thirty million in America have sleeping disorders irregularly.

It has been calculated that the yearly productivity costs in safety and health care due to sleep disorders are in billions of dollars.

There are a lot of sleep disorders, the following are some of them:

Bruxism

This is where one involuntarily grinds the teeth during sleep.

Circadian Rhythm Disorder

Believe it or not, the body is actually set in its own twenty four hour rhythm. Scientists call this circadian rhythm. This rhythm influences the body’s hormones.

These hormones play a significant role in one’s wakefulness and sleep, body temperature as well as metabolic rate.

Jet lag

A condition, albeit a temporary one, where sleep patterns become out of sync due to rapid traveling across several time zones.

DSPS (Delayed Sleep Phase Syndrome)

This is a type of sleeping disorder where the circadian rhythm is affected.

Narcolepsy

This is a condition where a person spontaneously and suddenly falls asleep unwillingly. Another characteristic of this sleeping disorder is one’s overwhelming and excessive sleepiness during the day even if one has had adequate sleep during the night.

A narcoleptic suddenly and almost easily becomes sleepy, drowsy and fall asleep immediately usually during times, events and places that are inappropriate.

Parasomnias

This condition actually include various disruptive events related to sleep.

Night Terror

This sleep disorder occurs abruptly thereby awakening the sleeper with a behavior that is consistent with that of terror.

Insomnia

Believe it or not, insomnia is actually not characterized by the quantity of hours a person sleeps but on just how long a person takes to get to sleep.

All individuals have their own unique way of finding satisfaction when it comes to sleep.

Insomnia sufferers may experience problems all throughout the day like tiredness, lethargy, concentration difficulty as well as irritability.

RED (Rapid Eye Movement Disorder)

This occurs when the sleeper acts out dramatic or violent actions during deep REM sleep.

Sleep Apnea

This is a disorder that is marked by the airway’s obstruction during sleeping. This is usually accompanied by loud snoring.

Constantly loud snoring could actually indicate a disorder that could potentially be life-threatening.

One who is suffering from sleep apnea stops temporarily from breathing during sleep anywhere between ten seconds up until three minutes.

RLS (Restless Leg Syndrome)

This is an urge that proves to be irresistible that makes the legs move during sleeping. RLS is actually a disorder in one’s neurology.

Other terms that could describe this disorder include pulling, crawly, creepy, tingling, gnawing or itching.

Somnambulism (Sleep Walking)

This is where one engages on activities normally connected with being awake (such as dressing or eating). A somnambulist could walk without consciously knowing that he is doing such.

So how does one solve such sleeping disorders? Pretend that sleeping pills were not invented.

The following are some of the more natural ways and means to solve sleeping disorders.

Set A Routine Sleep Pattern

Consistency is the key. It is necessary that a regular sleeping routine is established so your body gets used to a sleeping pattern.

In due time, the body learns on how to naturally fall asleep in manner that is easy and effortless.

To be able to do this, make sure you set a regular waking up time and a sleeping time. After which, sticking to this routine for two weeks is necessary. At first, your body may still find it difficult to adjust. Relax and try not to be discouraged.

Your long term goal is to achieve a regular sleeping habit.

Make Your Bed

Comfort is the key. Avoid lumps, bumps on your beddings and blankets. Keep your sleeping abode as clean as possible. Nothing is as irritating as well as stressful than waking up or sleeping in a bed that is filthy.

All in all, sleep disorders are usually symptoms of a deeper medical condition. As much as possible, try to be aware of your own health and well-being and put taking care of yourself as priority.

P.S. If you’re keen to stop snoring, do check out this cool video here: http://www.kezooki.com/help/stopsnoringvideo

[Tags]Insomnia, Sleep, Snoring[/Tags]

You know the frustration of looking repeatedly at your clock while endlessly moving around in your bed. It’s mental and emotional agony to say the least. The tension builds up to its peak when you see the sunrise, and you have to go to the office lacking so much energy after spending a sleepless night.

You don’t have to suffer anymore. Here are some tips to help you snooze faster than you could ever expect.

1) Wake up and go to bed at the same time every day, even during the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. Now this is the biggest mistake you can make. It ruins your body clock and will only worsen your insomnia. If you can’t sleep one night, get up the usual time the next morning. You’ll be sleeping soundly like a baby the next night.

2) Don’t eat within 4 hours before you go to bed. If in case you went hungry, try some crackers or light snack. But don’t indulge in an “eat-all-you-can” feast right before bedtime. Your food won’t be digested well, resulting in poor and uncomfortable sleep.

3) Don’t drink caffeine or alcohol. Caffeine can obstruct your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring you side effects that will hinder a continuous sleep process.

4) Relax and stay fit. Avoid having a stressful lifestyle. Exercise daily to release tension. Engage in breathing exercises to relax your body. Most important of all, don’t carry your problems or emotional baggage to sleep with you. Forget about it for the mean time. You can go back and solve your dilemma better the next day after a restful sleep.

5) Never force yourself to sleep. Trying your best to sleep requires some work. You don’t want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let the sleeping fairy cast its spell upon you.

Editor’s Comment:
Sleep indeed is a very important thing in life, not just for rest but for enjoyment as well. Here’s a great resource to improve the quality of your sleep: http://www.kezooki.com/bsn

About The Author:
Michael Lee is the author of “How to be a Red Hot Persuasion Wizard…in 20 Days or Less”, an ebook that teaches powerful persuasion techniques on how to tremendously enhance your relationships, boost your profits to the next level, and get anything you want…just like magic. Get a sample chapter and highly-stimulating “Get What You Want” advice here: http://www.kezooki.com/resources/20daypersuasion