Tag Archives: restful sleep

Natural Sleeping Pills for Women & Men

Natural Sleeping PillsProduct Description

Using these natural sleeping pills, you can hack your sleep routine for an improved, more restful sleep. If you are an over active person, with way too many things on your plate, and you love the thrill of stretching your limits, it might prove difficult to get a good restful sleep. This is because your brain doesn’t completely shut down when it should, and it wants to solve all the puzzles that is presented. On a short period that is fine, but on a long term this might be a little self destructive, and you need to break the vicious circle. This where this natural sleep aid product helps.

Manufacturer Description

Sleep Formula Advance through California Products supplies you an opportunity of getting a really good evening’s sleeping every evening. By merging 7 all-natural relaxants and rest boosters, that does not only help you go to sleep, that additionally aids you remain asleep!

Product Features

Contains healthy and effective levels of:

  • L-Theanine and Magnesium for a deep and natural relaxation
  • Enhanced with Melatonin to ensure  a deep and restful sleep
  • Reduce bouts of wakefulness during nighttime
  • GABA for improved, and more efficient sleep
  • The mix of 7 natural ingredients will help you rest better, and will ensure you wake up revitalized.
  • Proudly made in the USA in a cGMP Certified Laboratory

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Sleep Mask with Earplugs

SleePedia Sleep MaskTwo of the worst enemies of a good, deep restful sleep are the noise and the light. Light, whether is natural, or artificial, naturally breaks the sleep cycle, because the brain is sent signals to become alert. Noises also put our mind and body into alert mode, because it’s a natural defense mechanism. The modern life changed our life, and artificial life is everywhere around, and it breaks the normal sleep cycle. Noises make us to become alert, so we can defend against predators, but there are no predators in our environment, and there are a lot of noises inherent to our life style.

Manufacturer Description

Along with SleePedia Mask You will certainly Sleep Like a baby, Block Ambient light bulb so you can rest, Most people typically aren’t obtaining the sleeping they require, whether its the dim of your alert clock, glare of your cellular phone or even outside light bulb, Crying Babies or even loud traveler. We Turn The Lights Off. Attempt out our Sleep disguise for 60 Days.

Product Features

This is a high quality sleep mask, one size fits all.  It is lightweight and comfortable with adjustable strap to fit all sizes. The mask blocks out completely the light, creating perfect darkness while you sleep. The included soundproof earplugs offer complete environment isolation for the best deep sleep you can have. The included stylish, pouch allows you to store and carry your sleep mask with you, and fits nicely in your bag. There is no pressure on the eyes, the special, protective curve, keeps the mask away from your eyelids, and provide perfect light isolation.

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How To Get Better Sleep – 5 Simple Tips to Sleep Better

5 Simple Tips to Sleeping Better

 1. Bright Lights Before Bed affects a Good Night’s SleepHow To Get Better Sleep

Turning out all the unnecessary lights in your house, and dim those that are necessary, if possible. Darkness is key for melatonin secretion, which is very important to go to sleep quickly and easily at the right time. Light a few candles around the house (but don’t leave them unattended, use a candleholder). This will help your body naturally get ready for sleep.

Through the years, our ancestors were dependent on our sun to light the way for them during the day. At night, they were dependent on the darkness to sleep. Many predators slept at night, so it was safer to rest then.

By following in the footsteps of our ancestors, you won’t be fighting your body for sleep, but instead working with it, getting you restful sleep.

2. Ambient light will keep you awake

Pull all your curtains to sleep better

Pulling your curtains closed prevents ambient light from your neighbors, passing cars, and other irritations through the night. These distractions can make restful sleep elusive, and harder to come by. Once you are asleep, bright light can trick your body into thinking that it is daytime.

Consider getting some black out curtains, like hotels frequently have. They are a bit more expensive than mini blinds or vertical blinds, but they will help keep light out of your bedroom.  A sleep mask or some other sort of eye coverings designed for sleeping will also help.

Thermometer3. Temperature Affects Your Sleep

One of the physiological processes involved with going to sleep is that your body lowers your temperature by a few degrees. The optimal temperature for sleep is in the 60 to 70 degree range. If you normally prefer a warmer environment, you may be sabotaging your sleep. When your body is getting ready for sleep, (without you knowing it), it naturally drops your core temperature a bit. This is a completely normal part of going to sleep. The lowest core temperature usually hits about 4:30 in the morning.

Now, I am not talking about dropping your thermostat to 40 degrees and freezing. Just a slight decrease in temperature is all that is needed, enough that your body isn’t fighting to get cooler.

4.  Don’t forget the rest of your lights.

So, you have turned off most or all of the lights, and are curled up in your bed to watch Dancing with the Stars. It seems however, that you have forgotten a light. As it turns out, your television has either a LED or fluorescent lightbulb in it, so that you can see the colors. What’s more, the light produced by your television is most certainly one of the worst kinds of light to prevent sleepiness.  Follow the link to learn how important darkness is for sleep.

The same goes for your computer monitor. And yes, your phone as well. Put your phone in a drawer and turn the ringer off unless there is some important call you are expecting in the middle of the night.

Coffee Cup5. Effect of Caffeine and Alcohol on sleep.

Caffeine will keep you awake

Coffee affects your sleep whether you stay awake during the night or not. Caffeine spends a remarkably long time in your body, all things considered. The half-life of caffeine is 5 hours, which means if you have a Starbuck’s at 5 PM, you will have about half of the amount of caffeine still in your system at bedtime. Even if you sleep through the night, and you think that it doesn’t affect you, the quality of sleep is poor, when you have an extra cup of joe, and this will impact your activity next day. Cut out caffeine in the afternoon, and hopefully your mind won’t be overly stimulated at 10 PM.

Alcohol and Obstructive Sleep Apnea

Alcohol is a central nervous system depressant. 1 to 2 drinks before bed will help you go to sleep, but may increase sleep apnea symptoms, if you have any. Further drinking may cause nausea, vomiting, and other unpleasant effects that will hurt your attempts at a good nights. Try to taper off your drinking near the end of the day, and drink lots of water or possibly sports drink to replenish electrolytes, hopefully preventing a hangover the next morning.

By following these simple 5 steps, you can improve your sleep tonight and feel more rested and energetic tomorrow morning, ready to attack the day.

Lightbulb Photo: KMJ

What you should understand before starting any Polyphasic Sleep Schedule

Darkness is critical to achieve restful sleep.

Why Darkness is Critical to get a good night's sleep

This may seem contrary to the goal of this site, to stay awake more, but it is actually the crux of everything we’ve done here. Quality, restful sleep in as little time as possible. Polyphasic sleep, and the uberman sleep schedule are all based on the idea that frequent sleeping on a schedule can achieve similar results to a traditional monophasic night’s rest. Darkness, or rather the absence of light, is extremely important to achieve that rest. More on that later. Before you attempt a polyphasic sleep schedule like uberman, you should figure out how to get a real night’s rest normally, without having to go to extremes sleeping schedules.

Melatonin is a very important in the process of going to sleep, as it increases drowsiness and lowers body temperature. Melatonin does a lot more than help you sleep. Melatonin deficiencies have been linked to autism aging, diabetes, and Alzheimer’s disease. So, to say that we, as humans, have a vested interest in understanding melatonin, how it works, and how to emphasize its benefits is an understatement.

Why is light, or rather the absence of light important for sleep? Light of all kinds inhibits the release of melatonin. The worst offenders were the colors with shorter wavelengths, like blue and green. Red had the least effect on melatonin secretion. So, dimming or turning off all your lights around your house is very important. You knew that, but you are probably forgetting about quite a few lights around your house.

The invention of the lightbulb was one of the worst things for humans, as far as sleep is involved.

Dark Room bright TV screen

Artificial light has been wreaking havoc with our internal clocks since the 19th century, unbeknownst to most of us. The common light bulb enabled us to stay up later for both work and play, but also get up earlier. No longer were we tethered to the rise and fall of the sun for illumination. While this did benefit us in many ways, still to this day, no other invention has had such an all-encompassing assault on our natural sleeping patterns.  Before the lightbulb, only candles were used, and only the very rich could afford to have enough light to regularly stay up late into the night.  Most people slept when it was dark out because there wasn’t much else that could be done with the lights out.  Today, unless you have blackout curtains, light from outside of your bedroom, from your neighbors, is leaking in around your mini-blinds, wrecking your sleep, and keeping you from a good night’s rest.

Your cell phone has a light in it, and probably produces the worst kind of light for sleep, blue. So does your computer monitor and television. Most older flat screen televisions use fluorescent light bars to light the screen, which emit very short wavelength light, plus some ultraviolet light. Newer LED based screens have two ways of creating white light. One is by combining red, green and blue, the second by using a blue or UV light and converting it to white light. The light from these devices can suppress more than 65% of your normal amount of melatonin secretion. Even the LEDs on your VCR can be bright if you leave them on.

Even once you are asleep, light can prevent true restful sleep. Someone driving through your neighborhood shines their lights inside your window, briefly lighting up your room. You groggily look around, realize it is a car, and go back to bed. Seems innocuous, if annoying, but this actually disturbed your normal brain wave pattern for sleep. Your significant other watching television after you fall asleep is not okay. The light (and sound!) from the television disturbs your sleep patterns, even if you can snooze through Craig Ferguson.

Steps to take to create a house that will help you get to sleep:

Computer and iPhone/iPad: Get f.lux. F.lux is a program that adapts your computer screen based on what time of day it is in your area.. It will be brighter in the morning and darker at night. It is touted that it makes your computer screen look like the room you are in. You shouldn’t be looking at screen the color of daylight late at night. F.lux is free, and is available for Windows, Mac, Linux, and iPad/iPhone

Lighting: Start dimming your lights around dinner time. With the advent of compact fluorescent lightbulbs or lamps (CFL – the ones that look twisted) and LED lighting, you might consider having a “normal” incandescent light bulb around to use before bed.

Windows: Pull your curtains to stop outside lights from coming through. Most street lamps are sodium vapor lamps, and produce yellowish light, but it can still effect your sleep.

TV: Move the television out of your bedroom and into the living room. Flat screen televisions use either LED lights or fluorescent bulbs, which both give off blue light, suppressing melatonin secretion, keeping you alert

Finally, consider buying a sleep mask or some other sort of eye covering device to block out any and all remaining light.

Streetlight photo: Wyn van Devanter

Screen Photo: Chris Dlugosz