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Thread: SLEEP

  1. #1

    Default 24 Ways to Achieve Deep SLEEP


    1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.

    2. Figure out your body cycle.
    Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.

    3. Sprinkle just-washed sheets and pillowcases with lavender water and iron them before making up your bed. The scent is scientifically proven to promote relaxation, and the repetition and mindlessness of ironing will soothe you. Or, instead of ironing your sheets, do the next best thing: Put lavender water in a perfume atomizer and spray above your bed just before climbing in.

    4. Hide your clock under your bed or on the bottom shelf of your night stand, where its glow won't disturb you.
    That way, if you do wake in the middle of the night or have problems sleeping, you won't fret over how late it is and how much sleep you're missing.

    5. Switch your pillow. If you're constantly pounding it, turning it over and upside down, the poor pillow deserves a break. Find a fresh new pillow from the linen closet, put a sweet-smelling case on it, and try again.

    6. Choose the right pillow. One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can actually enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, should provide neck support, and should be allergy tested and washable, researchers found. A pillow with two supporting cores received the best rating from the 55 people who participated in the study.

    7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.

    8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.

    9. Move your bed away from any outside walls. This will help cut down on noise, which a Spanish study found could be a significant factor in insomnia. If the noise is still bothering you, try a white noise machine, or just turn on a floor fan.

    10. Tuck a hot-water bottle between your feet or wear a pair of ski socks to bed. The science is a little complicated, but warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.

    11. Kick your dog or cat out of your bedroom. A 2002 research study found that one in five pet owners sleep with their pets (and we're not talking goldfish here). The study also found that dogs and cats created one of the biggest impediments to a good night's sleep since the discovery of caffeine. One reason? The study found that 21 percent of the dogs and 7 percent of the cats snored!

    12. Sleep alone. Sure you love your spouse or partner, but studies find one of the greatest disruptors of sleep is that loved one dreaming away next to you. He might snore, she might kick or cry out, whatever.

    13. Take a combination supplement with 600 mg calcium and 300 mg magnesium before bed. Not only will you be providing your bones with a healthy dose of minerals, but magnesium is a natural sedative. Additionally, calcium helps regulate muscle movements. Too little of either can lead to leg cramps, and even a slight deficiency of magnesium can leave you lying there with a racing mind.

    14. Eat a handful of walnuts before bed. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid.

    15. Munch a banana before bed. It's a great natural source of melatonin, the sleep hormone, as well as tryptophan. The time-honored tradition, of course, is warm milk, also a good source of tryptophan.

    16. Drink water before bed, not fruit juice. One study found it took participants an extra 20 to 30 minutes to fall asleep after drinking a cup of fruit juice, most likely because of the high sugar content in juice.

    17. Take antacids right after dinner, not before bed. Antacids contain aluminum, which appears to interfere with your sleep.

    18. Listen to a book on tape while you fall asleep. Just as a bedtime story soothed and relaxed us when we were children, a calming book on tape (try poetry or a biography, stay away from horror novels) can have the same effect with us grown-ups.

    19. Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed. Lettuce contains a sleep-inducing substance called lactucarium, which affects the brain similarly to opium. Unlike opium, of course, you won't run the risk of addiction!

    20. Give yourself a massage. Slowly move the tips of your fingers around your eyes in a slow, circular motion. After a minute, move down to your mouth, then to your neck and the back of your head. Continue down your body until you find you're so relaxed you're ready to drop off to sleep. Another option: alternate massage nights with your significant other. You get Monday, Wednesday and Friday. Your significant other gets Tuesday, Thursday and Saturday. You do each other on Sundays.

    21. Take a hot bath 90 to 120 minutes before bedtime. A research study published in the journal Sleep found that women with insomnia who took a hot bath during this window of time (water temperature approximately 105°F), slept much better that night. The bath increased their core body temperature, which then abruptly dropped once they got out of the bath, readying them for sleep.

    22. Use eucalyptus for a muscle rub. The strongly scented herb provides a soothing feeling and relaxing scent. You can find eucalyptus oil to mix into a carrier oil, or even a eucalyptus-scented cream.

    23. Spend 10 minutes journaling the day's events or feelings after tucking yourself into bed.
    This "data dump" will help turn off the repeating tape of our day that often plays in our minds, keeping us from falling asleep.

    24. Keep a notepad at your bedside along with a gentle night-light and pen. Then, if you wake in the middle of the night and your mind starts going, you can quickly transfer the to-do list to the page, returning to sleep knowing you "caught" those thoughts.

    http://www.rd.com/content/openConten...50&pageIndex=0

  2. #2

    Default Re: 24 Ways to Achieve Deep SLEEP

    wow. reading that makes me want to fall asleep already. not so much as the length of the read but its brilliant ideas. i can almost smell lavender.

  3. #3

    Default Re: 24 Ways to Achieve Deep SLEEP

    ako kay mag dula ug First Person Shooter games na makalipong nako bago ko matulog. guaranteed gyud na makatulog ko ug tarong...

  4. #4

    Default Re: 24 Ways to Achieve Deep SLEEP

    an informative piece especially to those working on an "abnormal sked" like CALL CENTER AGENTS...heheehehe...

  5. #5

    Default Re: 24 Ways to Achieve Deep SLEEP

    ako para ka tug kay call center man ko
    gi pangitngit nako akng room para kung wari gabii
    then i smoke hala di tug deretso! lipong gud hehehehe

  6. #6

    Default Re: 24 Ways to Achieve Deep SLEEP

    Quote Originally Posted by angel6017
    ako para ka tug kay call center man ko
    gi pangitngit nako akng room para kung wari gabii
    then i smoke hala di tug deretso! lipong gud hehehehe
    __________________________________________________ __________________________________________________ __

    nice sad imo gbuhat...heheeh
    OT: wat call center u working for?!

  7. #7

    Default Sleep on your TUMMY ? Terrific Benefit -

    Sleep on Your Tummy? Terrific Benefit

    People who sleep on their stomachs have lower nighttime blood pressure than people who sleep in other positions, according to new research from Japan.

    Speaking before a conference of the American Heart Association, researcher Yasuharu Tabara of Ehime University School of Medicine in Ehime, Japan, noted that high blood pressure during the night can increase the risk of a nighttime heart attack, reports Patient Health International.

    The study: More than 270 healthy men ages 19 to 64 who were not taking blood pressure medication wore automatic blood pressure cuffs. They were first asked to lie down face up and later were told to turn over on their stomachs.

    The results: In almost all the men, their overall blood pressure dropped significantly when they were face down. And 25 of the men experienced an even more dramatic decrease of more than 15 points when they just turned over onto their stomachs. In addition, systolic blood pressure, which is the force blood exerts on the artery walls when the heart beats, fell by as much as 15 mmHg in response to moving into the prone position, compared with the supine position, reports Patient Health International.

    "These findings indicate that sleeping position could influence blood pressure," the researchers told the AHA conference in Chicago, Illinois. "Marked change in blood pressure during sleep by turning the position may need to be further studied as a possible cause of the cardiovascular events during the sleep."

  8. #8

    Default What Happens When We Don't Sleep Enough ?

    What Happens If We Don't Sleep Enough?
    We human beings are hardwired to sleep eight hours a day. What happens when we don't do this? No matter the reason, when we deprive our bodies of sleep, there are significant physical and mental consequences.

    Dr. Rafael Pelayo of Stanford University's Sleep Disorder Clinic doesn't mince words. Sleep deprivation is dangerous, he told Healthology Inc.

    This is what happens to your body if it's deprived of sleep:

    You have problems with memory and concentration.
    You have problems finding the right word.
    You get irritable.
    Neurotransmitters in the brain become altered.
    Children's growth will be stunted.
    You become more susceptible to infection.
    At its extreme, sleep deprivation can lead to death.
    While eight hours of sleep has long been considered the gold standard for pillow time, many of us can't sleep that long as we juggle the multiple demands of work and family. But be careful how much sleep time you lose on a regular basis. Surprisingly, if you sleep six hours a night, that's considered too little and could lead to sleep deprivation, according to researchers from the Penn State College of Medicine.

    Lack of sleep isn't just a personal problem. It's an economic problem. When we don't sleep well, we cost our companies, communities, and ourselves money. Because of lack of sleep, approximately $90 billion a year is spent on lost productivity, absenteeism at work, car accidents, and sleep and stimulant medication, reports Healthology.

    Too much sleep might be as bad for you as not enough sleep. Research from the Boston University School of Medicine showed that how much sleep you get each night is correlated with your rate of mortality. In a study of 4,541 men and women, those who slept for nine hours or longer were 70 percent more likely to die over a 14-month period than those who slept seven to eight hours. Those who slept six hours or less had a 50 percent higher chance of dying.

    The optimal amount of sleep is seven to eight hours. The lead author of the Boston University study, Daniel Gottlieb, does note this: There is no direct association--that is, a cause and effect between sleep and mortality. Still, he told MSNBC that he finds the link striking and says further research is needed.

    Here's a great reason to get your zzzzz. Sleep helps us learn better. According to the Journal of Sleep Research, the best way for us to learn and understand complex material is to sleep on it. And the sooner the better. HealthScoutNews reports that when a period of learning is immediately followed by a nap, the new information is incorporated in our dreams. When this happens, it turns up again and again as we sleep. It's this repetition that helps us master the complex concepts we were just taught in the classroom and establish the new ideas in our mind. This method of learning is actually better than writing down the information, reviewing the topic in the library, and highlighting notes--all common study habits of good students.


  9. #9

    Default Re: What Happens When We Don't Sleep Enough ?


    managko imong eyebugs, malain imong skin then matiguwang ka tan awon...

  10. #10

    Default Re: What Happens When We Don't Sleep Enough ?

    mhurot imu dugo...

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