Use the Stages of Sleep to Learn How to Sleep Better

As a person sleeps they traverse through different stages. Scientists describe five stages of sleep, which are most commonly named stages 1, 2, 3, 4 and Rapid Eye Movement (REM).

Sleep begins as the mind phases into the first stage. Stage 1 can be described as light sleep. In this stage a person can easily be awakened. This stage is also characterized by a slowing heart rate, reduction in body movements, and a diminishing body temperature. You've likely had the experience of suddenly becoming much cooler right before you fall asleep. This is most notable and appreciated on nights when it is uncomfortably warm.

As you pass through stages 2, 3 and 4 your sleep becomes deeper and deeper, and the quality of rest grows. In stages 3 and especially 4 you become a lot more resistant to being awakened by external disruptions. Also, in stages three and four of sleep you get the most restorative sleep. Another characteristic of these late-sleep stages is that, if you are aroused from sleep while in these stages you will probably experience a lot of grogginess, disorientation, and it will probably take some time to wake up fully.

The last stage of sleep is commonly referred to as REM sleep, or Rapid Eye Movement sleep. This is because at this point of sleep the eyes move rapidly about behind their eyelids. Vivid dreaming is another prominent feature of REM sleep. Breathing and heart rate also speed up, but the body, conversely, becomes quite still.

All together, these five stages of sleep make up make up one sleep cycle. A sleep cycle, for most people, will last about 90-100 minutes. It is normal for a person to sleep through 5-6 cycles in a typical night.

You may be wondering what the value of this information is. I believe there are at least a few ways you could utilize this information to improve your sleep experience:

Most of us have to wake up to an alarm clock daily for work. If you normally wake up feeling drastically groggy, it could be because you are being awakened during the deep sleep stages of the sleep cycle, in stage three or four. By changing the time you go to bed to just a little earlier or even a little later you may find that waking up is quite a bit easier because the alarm goes off when you are only dozing lightly in stage one or two.
If circumstances prevent you from getting more than a few hours of sleep at night you may actually do a lot better with a small change if you schedule the alarm to wake up during the transition to the next sleep cycle. In other words, if your normal sleep cycles last an hour and a half, you could actually feel better waking up after 4 1/2 hours of sleep than you would after 5 1/2 hours of sleep as a result of waking up gradually instead of being startled out of a deep sleep.
Small changes can have a significant impact on the restorative effects of your sleep. A small change of only 20-30 minutes of sleep on either end of the night may cause you to get through another cycle of stage 3 and 4 sleeping, which will have a much greater impact on your quality of sleep. It's a bigger bang for your buck, so to speak.

And finally, if you are interested in learning more about how to sleep better, please check out our online guide to better sleep at http://www.howtosleepbetterguide.com/.

Original article

New Study: Those Who Exercise Sleep Better and Feel More Rested

A new study out of Oregon State University suggests that regular physical exercise may encourage better sleep and less daytime fatigue. The OSU researchers looked at statistics from a U.S. health survey conducted from 2005 to 2006. For the survey, more than 2,600 men and women between the ages of 18 and 85 had their activity levels measured, and answered questions about sleep.

The exercise participants all wore accelerometers to measure their physical activity for one week. The Oregon researchers then determined how many participants met or exceeded national exercise guidelines by getting at least 150 minutes a week of moderate exercise, 75 minutes a week of vigorous exercise, or a combination of both moderate and vigorous exercise.

The Oregon researchers looked only at the amount of exercise, and did not consider other lifestyle factors, such as age, weight, health condition or smoking history.

Results Are In: Active Participants Felt Less Tired

The results of the study were published in the December 2011 issue of the Mental Health and Physical Activity journal. The Oregon researchers discovered that, among participants who met the national exercise guidelines, 65 percent were less likely to report feeling sleepy during the day, 68 percent were less likely to report sometimes having leg cramps, and 45 percent were less likely to report trouble concentrating when tired.

Theories among Sleep and Exercise Researchers

While the results of the study do not confirm 100 percent that exercise directly leads to better sleep, the findings are consistent with previous studies, and have inspired discussion and theories among sleep and exercise researchers.

Some researchers think that exercise helps improve sleep by helping to reduce levels of stress, anxiety and depression. Others believe that when you burn calories through exercise, your body needs rest to recover, so you sleep better. Others have suggested that exercise helps moderate body weight, which helps people to sleep better. Whatever the reason, people are not getting enough sleep, and need help getting more.

Consider these statistics from the National Sleep Foundation's 2011 Sleep in America® poll:

43 percent of Americans between the ages of 13 and 64 say they rarely or never get a good night's sleep on weeknights.
60 percent experience a sleep problem every night or almost every night, such as snoring, waking in the night, waking up too early or not feeling rested when they get up in the morning.
63 percent of Americans say they are not meeting their sleep needs during the week. Most said they need about seven and a half hours of sleep, but are actually getting just under seven hours of sleep on average weeknights.
About 15 percent of adults between the ages of 19 and 64, and 7 percent of people ages 13 to 18 say they sleep less than six hours on weeknights.

A consistent lack of quality sleep can lead to many physical problems, including the inability to concentrate, headaches and memory loss. Poor sleep can also compromise the nervous and immune systems, and has been linked to higher blood sugar levels, clinical depression, fibromyalgia in women and other disorders.

David Volpi, M.D., P.C., F.A.C.S. is a board-certified otolaryngology surgeon with Ear, Nose and Throat practices, Otolaryngology Associates, on the Upper West Side and Upper East Side and is a staff member of the best teaching hospitals New York City. Realizing that there is a lack of information on the part of the public about the potential severity of snoring, he founded The Manhattan Snoring and Sleep Center to be a place where snoring patients can go for expert information, diagnosis and treatment. As a recognized authority throughout the country for his work in snoring disorders, he is also the author of the definitive guide book on the diagnosis and treatment of snoring: Wake Up! You're Snoring...

He is a Fellow of the American Academy of Sleep Medicine (AASM), the American Medical Association (AMA), the American College of Surgeons, the Medical Society of the State of New York, the New York County Medical Society, the American Academy of Otolaryngology-Head and Neck Surgery, the American Academy of Facial Plastic and Reconstructive Surgeons and the American Rhinologic Society.

Original article

Essential Oils for Better Sleep

Sleep Better with Essential Oils

The use of essential oils is so common throughout our daily activities that some of us may not even think of extending their use to help us get a good night's sleep. Many herbs are productive as essential oils and their results won't take long for you to realize their benefits. Addressing lifestyle challenges, especially getting better sleep, is important to many of us and we want to share ways you will be able to do this naturally.

How Can Herbs Help Me Sleep Better?
Calming herbs can range in use from a hot cup of Chamomile tea to a soothing Lavender bath for the kids. Beyond the common herbs we have all heard of, many others have properties that reach depths we rarely consider that can help calm the mind, body, and spirit. Sometimes the answer to a good night's sleep involves calming all three and approaching better sleep with herbs and essential oils that can calm children as well as adults. Aromatherapy or diffusing oils are the most common applications for using herbs to achieve better sleep. Diffusing, topical application to certain areas of the body, basic inhalation, and even using oils internally are options of how to attain the benefits. For topical application place 2-3 drops of oil in the palm of your hand and choose key areas like the temples, neck, soles of the feet, over vital organs, on top of the head, or the stomach area to apply. Not all oils can be taken internally so note that Flower Essences are what you should look for if you are wishing to ingest the oils.

Which Essential Oils Promote Sleep?
One of the most common and calming oils, used in children's baths or lotions, is Lavender. Adults can benefit the same as children by diffusing this oil while preparing for bed to promote relaxation both physically and emotionally. (Rub a few drops on the soles of your feet if you don't have a diffuser.) Take a deep breath while the oils are airborne and feel the calming energy that comes over you. Passion flower, Chamomile, and Valerian are essential oils that can be used for relaxation as well. A few drops of Valerian root oil rubbed on the soles of your feet, or inhaling Chamomile oil will help you achieve calm and relaxation much like the use of Lavender. Diffusing Frankincense or rubbing a few drops on your temples or the back of the neck will help induce calmness and is often used to increase spiritual strength. There are even oils that will enhance dreams and stabilize emotions.

Essential Oils During the Day for Better Sleep at Night
Just as a good diet or exercise promotes a healthy day and sound sleep, essential oils have similar benefits to the body. Enhancing energy levels during the day will curb the body's need to drain the adrenal glands, thereby promoting a more relaxed approach to all the day's tasks. Many oil fans will tell you that they use at least one each day based on its appropriateness to that specific day. Maybe Orange oil for a more relaxed mood or Peppermint and Rosemary for mental alertness; choosing which oil will bring the most benefit to your challenges that day can help ensure you achieve better sleep.

Experimenting with oils and gaining some basic knowledge will allow you to further enjoy their benefits. Herbs and essential oils can play an important role in a healthy day and a great night's sleep. Essential oils and other natural choices for better sleep can be found in the Mind, Mood, and Sleep section of our website.

**Please note that essential oils are very potent and some may be irritating to the skin. If irritation occurs, immediately apply pure vegetable ail to the area to dilute. Please read label directions for each oil before using.**

The Hanna Kroeger Blog and Hanna's Herb Shop are two outlets for educating yourself on natural remedies for Mind, Body, and Soul. We believe in the message that our Founder Hanna Kroeger left behind to "Help One Another" and we strive to do this everyday through education and high quality products.
Connect to our blog here http://www.hannakroeger.com/
Visit our website here http://www.hannasherbshop.com/

Original article

Tips for Choosing the Right Pillow for Better Health

Choosing the right pillow can become a real chore if you don't know how to select the best one for your health and sleeping needs. If you're like many people, you probably just grab the first pillow off the rack that feels relatively comfortable, and then expect to sleep well on it. However, there is more to selecting a healthy pillow than most people realize. If you've suffered night after night with insomnia, headaches, or stiff neck and shoulders, it may be that you need to choose a better pillow on which to sleep.

Sleep experts have outlined several things to consider when choosing the right pillow. Two of the most important things to be aware of are your health needs and your particular style of sleeping.

What are your health needs?

If you suffer from issues such as allergies or fibromyalgia, for example, your pillow can be of real importance in alleviating some of the symptoms that you notice upon arising in the morning. Allergies to dust mites, synthetic materials, mold or mildew can trigger allergic reactions while you sleep and you can wake up with a stuffy nose, headache and general tiredness. Those with fibromyalgia who sleep on the wrong pillow will notice pain at pressure points such as the upper shoulders and neck. These are just some of the health problems that can be complicated by the wrong sleep accessory.

What is your sleep style?

Are you a back sleeper or a stomach sleeper? Are you a side sleeper? The answers to these questions significantly impact the type of pillow you should choose for a good night's sleep. In a nutshell, a back sleeper should choose a thinner pillow that has a bit of loft or plumpness in the lower part of the pillow, so as to keep your neck supported while sleeping.

A side sleeper should generally choose a firmer pillow that provides adequate support from the head to the shoulder region that stabilizes the spine. Stomach sleepers, on the other hand, should choose a very thin pillow or even no pillow at all, so that the spine will remain in a neutral position while sleeping. Your sleep style is especially important in helping you choose the best pillow.

There are, of course, other things to consider such as filling and cover material, as well as the quality level of this sleep accessory. Remember, when choosing the right pillow, it's important to put your health and sleep needs above even the price of this very important bedding accessory.

Visit http://www.downmattresstopper.net/ to get more sleeping tips about how to select the perfect pillow.

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 4

You've made it to the last part of the sleep series. You either really can't sleep, or you're curious to find out more tips and tricks. Either way I welcome you to my article. This part of the sleep series is for people who can't sleep due to snoring. It's either you or your loved one who can't seem to stop the problem no matter what you or they've tried. I can't promise this will help you, but it won't hurt to try.

Perhaps you're snoring because you have nasal congestion. If that's the case then this simple remedy can give you some relief.

Step 1: First and foremost stay hydrated. Phlegm will thicken if there's not enough water present in the body. Thick phlegm makes the congestion worse.

Step 2: Grab about 4 cups of water and 2-3 Eucalyptus leaves or 3 drops of Eucalyptus oil. Bring that to a roaring boil and turn off the burner. Stand over it with a towel on your head and breathe in the steam. Keep your eyes closed if you feel uncomfortable and be careful to not tip over the hot pot of water. (If you are under the age of 18 or are physically impaired, have someone either watch or assist you.) Breathe through your nose or chest. You can switch methods of breathing back and forth if you want. After about 10-15 minutes stop. The steam and vapors from the leaf should help loosen any phlegm.

Step 3: Expel any excess phlegm and try to sleep.

If you're the kind of person who has something physically wrong (Sleep Apnea) that makes you snore this might help.

Step 1: Go to a sleep specialist and figure out if your snoring is because of a restricted airway or a misaligned jaw or both. If it's restricted airway only you might have Asthma and you'll need treatment. If it's your jaw that's causing you to drop your tongue and restrict your breathing, then continue to step 2.

Step 2: Buy a jaw supporter. There are various kinds in the market. Pick one you'll feel will work best. Jaw supporters have been shown to help people with Sleep Apnea by keeping the jaw aligned when sleeping. It keeps the airway free of obstruction allowing for limited to no snoring. Jaw supporters are also a lot less expensive and cumbersome then CPAP masks. (If you've already tried it and it won't work, then get a CPAP mask if you can afford it.)

Step 3: Now that you spent the time and money figuring out what's wrong, enjoy a snore free night.

Article written by: Rosemary Jasmine Rivera

I hope this article was helpful to you. For more tips and tricks, check out my blog. http://rosemaryjasminerivera.blogspot.com/

Original article

How Alteril Can Help You Sleep Better At Night

There are a lot of reasons why a person may not be able to sleep well at night. And for most of those reasons, Alteril is a natural aid to your natural sleep patterns.

So what is exactly is Alteril?

Alteril is a natural sleep aid. Its sole purpose is to help you get the sleep you need to function well on a daily basis. Its primary ingredient has been used to help sleep disorder sufferers get more rest for many years.

The two primary ingredients in Alteril are Melatonin and L-Tryptophan. Melatonin is also known as N-acetyl-5-methoxytryptamine and is a natural compound found in plants and animals. In mammals, the compound is secreted by the pineal gland into the blood stream and helps to regulate the natural sleep cycle. A disorder resulting in a lack or lowered level of melatonin can be relieved by taking Alteril on a regular basis.

L-Typtophan is an amino acid present in almost all plant and animal proteins. When absorbed into the body it is converted into the neurotransmitter serotonin, which is the primary contributor to human happiness.

Alteril works by releasing these essential supplements into your blood stream quickly. You should take one or two capsules before going to bed at night. You'll fall asleep faster, enjoy deep sleep longer, wake up less often in the middle of the night, and have a higher quality of sleep overall. And the best part is it's all natural - no artificial ingredients.

Sleep is a necessary component to the natural life cycle. It occurs in five stages. A healthy life is one that is full of restful sleep, which is necessary for good memory and learning ability. Sleep also affects one's nervous system, your immune system, social behaviors and general mood, and natural growth and development throughout your life cycle. Alteril aids in all five stages of sleep to ensure that you get the sleep you need and that you rest during all five stages of the sleep cycle.

Studies have shown that sleep deprivation can increase physical and mental impairments, cause more stress, and decrease one's natural immunity to illnesses. It can lead to depression, hypertension, heart disease, irritability, slurred speech, tremors, and slower reaction times during crises. Many auto accidents and extreme weight gain have also been attributed to sleep deprivation. Taking Alteril can reduce the risks associated with sleep deprivation and lead to greater health overall.

People who sleep well at night enjoy a healthier lifestyle. If you have a sleep disorder and find it difficult to get a good night's sleep, try taking Alteril and watch your sleep patterns, emotional control, and general health improve naturally.

http://humangrowthhormonesforsale.info/ is an online resource for the most popular human growth hormones, including Alteril, GenF-20 and more.

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 1

Are you one of those people that can't sleep? Do you poke your loved one in the back with a knee jab because you're too lost in thought to count sheep? Well I'm here to give you some tips on how to sleep better, even if it's just for the next 3 hours. (Yeah I know you have work in the morning.) So here is my guide to a better sleep.

If you're the type to over-think about everything, especially when you're stressed, then this is what you need to do.

Step 1: Buy a journal of any kind and write down exactly what's going on in that noggin of yours. Even if it's a bunch of negative jargon, it's important to express it and let it get out. Don't forget to read what you wrote.

Step 2: Take the piece of paper, or. doc file if your typing it, and erase it all. No matter how nasty the thoughts can be, writing them down, reading it, then erasing it will do wonders.

Step 3: Now that you have it all out of your system, try to sleep.

If you're the type who is dieting and you're just straight up hungry, this is what you need to do.

Step 1: (This step is to be done ahead of time.)

A.Go to the grocery store and buy a bunch of fruits and vegetables. If you're the type who actually likes eating vegan then this shouldn't be too bad for you.

B. Pick your favorite produce.

C. Prepare them by cutting, peeling, slicing, chopping and mixing them with a nice salad dressing. (You'll want to do individual portions that can be consumed within 3 days.)

D. The salad itself should consists of fruits or veggies and a protein. This can be boiled eggs, seasoned tofu, beans, nuts, yogurt etc.

E. Pack your prepared meal and store it in the refrigerator.

Step 2: When you're feeling those hunger pains, go to the fridge and eat whatever it is you prepared before. The combination of the low calorie fruits and/or vegetables along with the protein will give you a satisfying meal. The best part is you won't feel too guilty about snacking since it's actually been proven that eating raw fruits and vegetables create negative calories due to the amount of energy needed to burn the food which is more than the amount of energy absorbed. (You don't want to overdo it. Things need to be portioned correctly and you shouldn't do this every night.)

Step 3: Now that your belly is full, try hitting the hay.

Article written by: Rosemary Jasmine Rivera

I hope this has helped you rest. For more tips on sleeping better, make sure to visit my blog.
http://rosemaryjasminerivera.blogspot.com/

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 3

Still can't close your eyes even though it's 2 in the morning? Do you have some big thing the next day and you need to get to sleep quickly? Maybe you take naps sporadically throughout the day and stay up at night?Continue reading this article to see ways you can get a better sleep fast. I know, this sounds pretty cool eh?

If you're the type who needs sleep now and doesn't care what it takes, do these simple steps to get to sleep fast. (By fast I mean 15-30 min. I can't just knock you out, you know. WARNING THIS COULD BE HAZARDOUS TO YOUR HEALTH)

Step 1: Go to the kitchen or if you don't have food in the fridge because you don't cook, go to your nearest fast food place. (Some people may find it unsafe to go outside late at night, so just plan ahead and buy the necessary foods.)

Step 2: Pick out the most greasy, rich food you can find. (I would prefer you only do this in emergencies. If you did this everyday you'll become extremely unhealthy.)

Step 3: Eat the gnarly food.

Step 4: Wait it out.

In about 15-30 minutes your body will start to feel the "itis". The "itis" is when you've eaten a lot of rich food and start to feel tired and sleepy. The richer the food the stronger the "itis".

Step 5: Go to sleep. If you're not knocked out by the "itis", then you must be an immortal.

If you're the type who can't sleep for more than 1-2 hours at time, this could help you.

Step 1: Set a place and time where you'll sleep. I know this is a hard habit to get used to, but you have to control where and when you sleep. If you're supposed to sleep in bed and end up sleeping at work, that's not good. So choose a set place and time to snooze.

Step 2: Keep your place of slumber free of light, distractions, or temperature changes. If you can, try to keep things at a normal temperature. The more comfortable you'll feel the easier it'll be to sleep. If you live in the city and can't escape the noise, simply buy or download some background sounds to mute out all the other noise. You can use headphones or a radio. Sometimes just listening to someone speak on a station can lull you to bed.

Step 3: Turn off your cell phone. If you want to keep it on in case of an emergency, simply set your phone to vibrate. If you really need the phone on with sound, then skip this step.

Step 4: Take the train to sleepville.

Article written by: Rosemary Jasmine Rivera

I hope this article was helpful to you. For more tips and tricks, check out my blog. http://rosemaryjasminerivera.blogspot.com/

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 2

I bet you a penny you are having trouble sleeping. Maybe you've become reliant on allergy pills or cough syrup, worse yet, sleeping pills to get you some rest. Well if that's the case, I'm here to tell you there is hope. You can get to sleep if you're willing to make an effort. It's better to learn these habits now than never learn them later. So without further ado, here's my guide on how to get better sleep.

If you're the type who moves too much in bed because of chronic pain, here's what you can do to help alleviate the problem.

Step 1: Gentle exercise is known to benefit people in a lot of ways.

Did you know it can help with chronic pain? Things like Yoga and Tai chi have been proven to help people with stiff joins and back problems find relief through proper stretching and adequate blood flow. If you can't really stretch or care to move slowly, you can do a simple 20 minute walk to get your body warm and relaxed. Sometimes just moving a bit makes a world of difference.

Step 2: Adopt an anti-inflammatory diet.

If you eat the foods described in this kind of diet, (soy foods, fruits and vegetables, healthy fats, and even some red wine and dark chocolate) you'll relieve a lot of the pain you experience, especially if it's arthritis. Your blood sugar will be leveled and you'll be able to respond to stress in an easier way. Not only will your body reap the benefits of a good diet (You might even lose weight), but your mind will too.

Step 3: Lose some weight and gain muscle!

This is perhaps the biggest tip I can give you. If you are a bit heavy, you'll realize some of your pudge is getting in the way of sleeping comfortably. Your weight can also attribute to chronic pain because it's difficult for your body to carry such a heavy load. If you gain muscle, not only will your metabolism speed up, you'll have strength in your core and back. This is where a lot of people experience body aches. A strong core alleviates any pain experienced in those areas.

Step 4: Take supplements

Sometimes you just can't afford the raw diet or you don't have the time to exercise everyday. Well here is where supplementation can help. Just taking one high quality multi-vitamin/multi-mineral a day can truly help you feel and look better. There are plenty of anti-inflammatory supplements out in the market as well as Glucosamine Chondroitin supplements which can help lubricate and strengthen your joints.

Step 5: After a long stretch of learning good habits, get to the sack and drift away into slumber land.

Article written by: Rosemary Jasmine Rivera

I hope this article was helpful to you. For more tips and tricks, check out my blog. http://rosemaryjasminerivera.blogspot.com/

Original article

Your Bedding Can Help You Live Better

One of the most-respected authorities on sleep, the National Sleep Foundation (NSF), recently conducted one of its regular surveys. As is the theme for most of their studies, the theme of their latest surrounded sleep habits and needs. What the NSF told us was that the majority of people do not get the sleep they need, which is not exactly "news" as most of us know that we do not get the eight hours we need (this was another thing respondents told the NSF - that in spite of their median six and half hours of sleep, they need eight hours to function properly).

Causes of Lack of Sleep

Unfortunately, there are many reasons why people will not get the amount of sleep they need - stress, work/life schedules and so on. But something else that keeps people from getting the right amount of sleep is their bedding. A poor sleep environment will have a negative impact on sleep quality, just as will money problems, worrying about the kids, stress from work, etc.. In other words, even if you have the perfect, most-stress-free life, your bedroom can ruin your sleep experience.

Here are three things that are bedroom related that respondents said were important for them to get the right amount of sleep:

1. Comfortable Mattress

This should come as no surprise. A staggering 92% of respondents stated that a comfortable mattress was the top contributor to getting a good night's sleep. The problem is that too many people have the wrong mattress for their needs, which results in poor sleep or interrupted sleep. Owning the right mattress will encourage people to get to bed on time, help them get to sleep sooner and let them sleep through the entire night.

2. Comfortable Pillows and Sheets

No matter how great your mattress is, if your pillow doesn't support your neck and is not comfortable, and your sheets are not comfortable, you will not get a good night's sleep. Most respondents to the NSF survey said that their pillow and sheets kept them from getting the sleep they needed. So if you make sure you keep your sheets fresh (change them once per week and replace old-feeling sheets with fabrics you can love) and you use a pillow that supports you for your sleep type, then you will see an improvement to your sleep.

3. Keeping The Bedroom Clean

A solid 2/3 of respondents noted that the cleanliness of their bedroom impacts the sleep they get. By keeping your room tidy and organized you are more likely get a good night's sleep. Let's face it, we all want order in our lives and if our sleep sanctuary has the same kind of disorder and chaos as our jobs or financial lives, we will never be able to find the escape that we hope to find in sleep.

Summary

These seem like simple, common-sense solutions to getting a better night of sleep. First, make sure we have the "right" mattress for our needs, one that is comfortable and supportive enough to keep our bodies comfortable throughout the night. Second, a good pillow and clean sheets make for an inviting sleep environment. And lastly, keeping our bedroom clean, a task that might take two minutes a day to maintain, will help us relax better and enjoy better sleep and maybe even allow us to get the eight hours we know that we need.

--> Read more about the Importance of Sleep and what products work best for most sleeper and sleep-types at qMattresses.com.

As the Site Editor of qMattresses.com, Chris has written about the importance of sleep on a variety of occasions. Mattress ratings at the website show that the discounted Sleep Innovations memory foam mattresses with thickness of 8" to 12" provides the most comfortable sleep experience from a memory foam product.

Original article

What Is White Noise and How Can a White Noise Machine Help You Sleep Better

Sometimes a gentle background sound is more effective for sleep and relaxation than the complete absence of sound. Why is this? The answer probably lies in our biology. The brain notices sudden, isolated sound changes. With an absence of sound, the brain remains more active as it tries to pick out frequencies. The ringing in your ears may become more noticeable, and there is nothing to protect your sleep from a sudden disruptive burst of noise.

White noise contains all sound frequencies combined together, so the brain has a hard time focusing on a particular sound, such as a conversation in the next room or a noisy neighbor. Imagine you are having a conversation with someone in a quiet restaurant; you'll have no problem hearing them. Now imagine a room full of people all talking at once. It'll be very difficult to hear that one person, even if they are close by. The brain blends all these different voices into a constant sea of sound that approximates white noise. Distracting sounds elsewhere in the restaurant will be very hard to detect. This is the strategy used by sound machines and relaxation music. Using mechanical and/or digital sounds, they will mask out other noises with gentle and relatively unchanging background noise that will quickly become unnoticeable to you.

One thing to watch out for in choosing a sound machine is to pick one that doesn't loop. The key is randomness, not sound loops. Most electronic white noise machines do in fact loop; by looping I am referring to the playing of a short segment of sound over and over.The brain can unconsciously pick up patterns, leaving you more annoyed than asleep if you hear a sound repeating. With a sound machine that generates or creates its own sounds the brain has no repeating pattern of sound to pick up on. The result is will allow you to sleep better.

Does your baby sleep better in a running car or with the vacuum or a fan on? If so, a white noise machine sleep aid may be just the thing to aid your baby to sleep through the night and develope good sleep patterns. Helping your baby establish a regular sleep schedule can be a challenge for new parents. White noise can help your baby sleep better and be less apt to startle awake from other noises in the house. Be aware that babies have sensitive hearing and it is best to run white noise and other soothing sounds at the lowest volume that is effective.

Mike Kirtley is the author and he encourages you to visit his website at http://www.naturestapestry.com/ to find the white noise machine that is right for you.

Original article

Top Five Natural Supplements for Better Sleep

Getting restful sleep is vitally important to your body, mind, and mood. Unfortunately, many sleep solutions make a bad problem worse by cheating you out of restful sleep. They can prevent you from achieving REM sleep and actually make you feel more tired the next day. Narcotic sleep aids can also be addictive and leave you feeling groggy the following morning. Fortunately, they are a number of safe, effective supplements that can help you sleep restfully without the potential for addiction and "sleep hangovers".

Valerian

Valerian is commonly taken as a supplement in the form of an extract. The extract is taken from the roots of the valerian plant and contains 150 compounds to help calm your nerves. This safe and effective herb has been used since at least the 1800s to help promote restful, sound sleep. In one scientific study, volunteers taking 400 mg of valerian extract before bedtime enjoyed improved sleep time and quality over those taking a placebo.

Melatonin

Melatonin is a hormone naturally produced by the body. It helps regulate the body's circadian ryhthms or time clock. Blood levels of melatonin are highest right before sleep. Studies show that it reduces the time needed to fall asleep and may increase sleep duration. With melatonin, it is important to start with a small dosage and slowly work your way up until you find an effective dosage for yourself.

Magnesium

Many people are getting insufficient magnesium in their diets, and insomnia can be one negative outcome. Magnesium is responsible for over 300 enzyme reactions and is found in all bodily tissues. It is needed for many different functions, including helping muscles relax. If you experience frequent muscle cramps along with insomnia, you might try supplementing with magnesium.

Tryptophan

Tryptophan is used by the body to produce serotonin, a mood boosting substance that plays a role in mood and sleep. Tryptophan is found in drinks like milk and foods such as eggs, turkey, and certain kinds of fish. It is also available as a supplement in the form of L-Tryptophan. Recently, pharmacies have begun selling it as a supplement, and it is also available as a prescription drug, Tryptan, which some psychiatrists prescribe.

Chamomile

Chamomile has been used throughout the ages as a safe and effective sleep aid. It is an herb that is commonly ingested in the form of a relaxing tea taken approximately a half hour to forty-five minutes before bedtime. The main ingredient in chamomile that is believed to be responsible for its sleep-inducing effects is chrysin- a chemical also found in passionflower, another plant believed to help induce sleep.

Peter Wendt is a writer and researcher located in Central Texas. He is happily no longer an insomniac, thanks in part to his research efforts, which led him to NeuroScience supplements like Kavinace.

Original article