The First Thing You Must Do In The Morning To Solve Sleep Problems:
Expose yourself to bright
light within 1 minute of getting up.
“What do you mean? Are you saying I have to shine a
light in my face as soon as I get out of bed?”
This is exactly what I mean
“Are you crazy? I can’t do that!”
Believe me, this is what absolutely changed my life.
When I started doing this, I noticed a tremendous
change in my energy during the day, and my sleep cycles
started to regulate like clockwork. Now you might think
this is barbaric, painful and you’ll refuse to do
it…that’s fine. But I am telling you, if you start
doing it, you’ll notice the difference almost
immediately.
If when you get up, you stay in the darkness, or use
faint light because you just can’t stand bright ones,
your body doesn’t know to completely stop the secretion
of Melatonin, and you’re groggy, sleepy, and it takes
you 20 or 30 minutes to become operational.
It takes me 2 minutes after I wake up to be fully awake
and operational. When I get out of bed, I turn the
light on and stare at it for a few seconds. This simply
tells my body "hey it's daylight now and it's time to
get going". That way it knows it's time to start the
day and it makes the appropriate hormonal changes.
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Insomnia Natural Remedy: Passionflower Tea
“Some investigations of passionflower have been
conducted in humans; in addition, animal and other
studies suggest that the herb has sedative, anxiolytic,
and antispasmodic properties. The German Commission E,
considered an authoritative source of information on
alternative remedies, reported that passionflower
appears to reduce restlessness in animals. In a 1988
study involving rats that was published in a German
journal of pharmacology, passionflower was shown to
prolong sleep, reduce motor activity, and protect the
rodents from convulsions”.(Gale
Encyclopedia of Alternative Medicine,
2nd
Edition
2005- Volume 3, p.1556)
Boil a cup water and pour it onto a teaspoon of
passionflower. Let it infuse for 10 minutes, covered.
Strain it and drink it 30 minutes before going to bed.
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-Photo by outlier's eye's-
How To Find The Perfect Napping Spot
You could nap in many
different locations; true, but you need to keep in mind
there are a few criteria to respect that can make the
difference between a great relaxing nap and a
frustrating one where you can’t fall asleep and get
angry and stressed about it. What ever location you
choose, use the list below to make sure it is the best
one, and optimal for proper rest.
You need to be able to lock the door so no one enters
the room and disturbs you
The room needs to be dark or you need to be able to
make it dark easily
The room needs to be quiet and as far as possible from
all noise sources
The room needs to be warm enough
Once you have found the place that meets all these
criteria, you are almost ready to take your nap. But
there are a few more things to check: you need to turn
off all phones, and all electric appliances that
generate noise (such as a computer fan) and you need to
close the curtains and darken the room, without making
it completely dark. Now you can relax and enjoy your
nap.
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High Blood Pressure Related To Lack Of Sleep
Lack of sleep, insomnia, sleep deprivation and sleep
disorders are all a source of stress which is known to
cause cardiovascular problems.
The sad part is that there are hundreds of people
taking blood pressure medications on a daily basis,
when solving their problem could be as simple as
getting more and/or better sleep.
Resorting to medications to treat physical problems
(insomnia, high blood pressure or any other one) is
usually the first step people take. But is it the best
one?
In my opinion no! Pills are only hiding symptoms
without addressing the root of it. Find what is causing
the problem, change it and then you have a permanent
and efficient solution. Yes it is easier said then
done, but isn't your health and ultimately your life
worth a little effort?
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Tags:insomnia,sleep disorder,heart disease,sleep deprivation
-Photo by
Bob.Fornal-
Sleep Quick Tip #2: Get On A Schedule
A simple thing you can do to fight insomnia and sleep
deprivation naturally is to get on a regular schedule,
or routine if you will. This is one simple yet powerful
tip, but to my amazement, painful and annoying to most
human beings.
Why? Ok, here is the deal: when I mean get on a
schedule, I mean go to sleep and wake up at the same
time every day. Most people think of this as a painful
restriction and want to stay up until 3 once in a
while, and stay in bed on weekends... Fine. Go ahead,
but if you are suffering from insomnia or some other
sort of sleep disorder, simply kick yourself in the
behind, decide on a firm schedule and stick to it. And
this means 7 days a week 365 days a year.
There is nothing easier than to train the human body,
and there is nothing harder than to un-train it. So yes
it will be hard, but once your brain gets used to the
pattern you will begin to see miracles happen!
-Photo by ASurroca-
Sleep Deprivation Solutions
1. Get more sleep
2. Get better sleep
That's right sleep deprivation needs to be solved by doing either of the above or both. Now the question is "How?" Well there is not short answer to that, just like there is no magic pill that will solve your problem once and for all.
First you need to determine what your problem is to get solutions for your sleep deprivation. Is it really that your are not sleeping enough hours? Or is it that you are not getting good quality and restorative sleep? You see many people mistaken poor quality sleep for lack of sleep when really there are two different problems all together.
You could be sleeping 10 hours, but if you don't get the right kind of sleep then you might as well stay up all night. Sleep quality, as with many other things in life is at least 10 times more important than quantity.
So how do you go about getting more sleep and most importantly more quality sleep? First you can browse through the rest of this site where you will find countless tips that can help you sleep better right away.
But to take it to the next step and truly transform your life, I have written a whole manual that takes you by the hand and explains everything for you, step by step, just as if you were talking to me on a consultation, only better since you can have access to it 24/7.
To start sleeping better tonight purchase "How To Get A Better And Healthier Sleep Starting Tonight".
-Photo by limonada-
Sleep Deprivation Symptoms
• Difficulty getting out of
bed
• Constant yawning
• Difficulty concentrating
• Dozing off
• Grogginess during the day
• Irritability and mood swings
• Feeling tired all the time
You can also have a look at the effects
of sleep deprivation to get an idea of how
this can show up in a person.
Causes Of Sleep Deprivation
People always argue and fight about the causes of sleep deprivation; they spend years and millions of dollars developing drugs that will supposedly solve insomnia... But you know just as well as I do that this doesn't work. And not only do sleeping pills not work, they are potentially dangerous and in the vast majority of cases, cause even more sleep or health problems. As a matter of fact sleep medication consumption is one of the lifestyle choices that can directly cause sleep deprivation.
I know you probably think this sounds crazy and are wondering "What? How can sleep medications be the cause of sleep deprivation and sleep disorders?" They may not be the direct cause; other poor lifestyle choices may trigger the sleep deprivation, but sleep medications will only increase the problem and add more negative components to it. But enough about sleeping pills, this is not the topic here, if you want to learn more about this read Chapter 23 (p.129) of How To Get A Better And Healthier Sleep Starting Tonight
Here is a non exhaustive list of the causes of sleep deprivation:
• Caffeine consumption
(calculate your caffeine
intake)
• Alcohol consumption
• Smoking
• Stress (calculate you stress
level)
• Working shifts
• Lack of routine
• Poor scheduling
• Inadequate exposure to light (improper amount and
wrong time)
• Bad bed
• Inadequate room temperature
• Poor diet
• Being overweight/obese
• Inadequate "before bed activities" (such as watching
TV, working, being on the
computer...)
• Lack of or no
exercise
• Medication consumption
• etc...
The one exception that wouldn't be a lifestyle choice
causing sleep deprivation, would be an illness or a
physical pain. But you would have to ask yourself "Why
do I have this pain or illness? Is it because of poor
lifestyle choices?"
So the point and conclusion of this section is that you
are totally responsible for your own sleep problem, you
created it, you nurtured it and now you have to find a
way to fix it. But let me tell you this: fixing it will
not come from the outside in (such as taking a pill),
but from the inside out (making the proper changes in
one or probably many areas of your life).
-Photo by seraphimc-
Sleep Quick Tip #1
Instead keep the alarm clock in another room. Make sure you can still hear it when it rings in the morning. That way when you wake up in the middle of the night there is no way for you to tell what time it is. You therefore decrease the stress reaction and make it easier for your body to stay relaxed making it easier for you to go back to sleep.
Think about it: it really doesn't matter what time it is when you wake up; it won't make a difference whether it is 11 pm, 3 am or 6:30 am. What matters is that you go back to sleep asap and the best way to do that is to remain relaxed.
So remember, get that stinkin' clock out of there and chill out when you wake up.
-Photo by dhdesign-
Master The Light And You Will Sleep
With the modernization of our society what we have done is that we have disturbed our natural body rhythms, especially our circadian rhythm.
Working inside buildings with low light during the day, decreasing the amount of daylight we receive and being exposed the artificial light at night have completely messed up the way our brains function and created many sleep problems.
The steps to solve that are simple. Here how to Master The Light :
1- Make sure you get more light during the day. Natural light is always better
2- At night, do the opposite: avoid the exposure to bright lights. Dim them down in your home, especially the last few hours before bed.
3- Stay away from computer screens at night. The brightness of the screen will trigger your brain into thinking it is still daylight and you will not properly secrete sleep hormones.
4- The same goes for the TV
5- Light proof your room. Even the faintest light in your bedroom can compromise your sleep. Turn your alarm clock against the wall, put a rolled up towel under the door.
Light is a major sleep regulating factor, yet most people dismiss it. Learn to Master The Light instead of popping pills...here is an idea!