Sleep Support by Holothink

Learning to relax under pressure and stress is not easy.  In fact, it’s downright tough to deal with high stress levels at work or at home and be able to effectively handle it without getting rest.  But here lies the catch-22, and that is that unless we rest appropriately, then we cannot handle stress in a positive manner.  So how can we relax under pressure?  Why not learn to take quick “power naps”?

If your job involves a lot of reading, it would make sense to learn to speed-read.  If your life contains a lot of stress, it would be a tremendous help to be able to take a quick “power-nap” for even a few moments when under fire.  Most people can definitely relax on a two week vacation, many can totally relax on the weekend, and some people can relax every evening after work ends.  But how many, during even the most stressful days, can count to ten, suddenly be at complete rest for a few moments, and then wake up refreshed?  This is the power nap, and we are going to show you how to do it.

This does not mean that you will necessarily put yourself sound asleep in the middle of the day, but simply that you can learn to slow your pulse and breathing rate, and reverse many of the natural stress responses in your body.  Depending on the images or triggers that are designed for you, you could, for example, count to ten and place yourself on a nice beach with your hand in the warm sand for a few seconds.  Then you could count back down to zero and be fully refreshed.  Other people find success by closing their eyes for a few seconds and imagining a dial, set on high, when they are very tense.  In their minds, they simply imagine the dial being turned down.  In this way, they can gain control of themselves, and “command” their pulse and blood pressure rates to decrease.

Some of you already have the skills to help you relax on command, gained from such diverse (and excellent) activities as prayer, yoga, martial arts, meditation, exercise, listening to music, and doing favorite odd jobs around the house.  But if you find that your current levels of stress are too high for even these methods, then you should have an ace up your sleeve: the power nap.

Best learned with a few lessons from your own hypnotist, the power nap can be taken at the drop of a hat.  It can break up your most stressful days with a few moments of total relaxation for your body (to the extent that you will be unable to prevent your jaw from slackening).  It also relaxes your mind so that you are aware of none of your surrounding stresses.  With practice and coaching, you may be able to gain an excellent recharging of your batteries in a few minutes per day, and spare yourself the burnout of the constant use of the same brain and body circuits.  The same skills are also helpful in getting to sleep at night.

I will present you 7 “facts” about sleep. Just 7 things that everybody should know and keep in mind. You will see, that knowlegde is important for a good quality sleep, because you can control your body and its sleep cycles. Many ebooks offer this knowledge, and therefore I will present you the best ones in my blog. No Sleep Aid necessary!

Fact 1: Sleep length does not determine how fresh” you are the next day

It is far more important to have ,,quality sleep”, which depends on many factors (you will learn them here); sleeping too long is even correlated with depressions, many depressed patients can reduce their medication if they are woken up earlier.
Fact 2: Getting up early is only discipline

Science has proven that there are clock”-genes that will determine your sleeping type. Some people have more difficulty to get up early, their genetic type has another so called circadian rythm”. But there are many tricks that help to stand up, even if your sleeping type is different.

Fact 3: Environment is important for quality sleep

Good sleep needs fresh air (oxygen supply), a very dark room (melatonin production in brain regulates your biological clock), no noises (k-komplexes show, that your sleep is interrupted by some noises) and of course a good bed and cushion. Other factors will follow in my blog.

Fact 4: Attitude and relaxation is important to fall asleep quickly

There are some tricks, to relax and calm your mind, because thoughts prevent your body from falling asleep quickly. The biggest help to sleep quickly an deep is offered by some programs I will present to you in my blog. These really work (for me they did enormous improvement)!

Fact 5: Prescription Sleep Aids do not always help

Most products sold over the counter are useless, the ones with prescription will produce a strong hangover the next day. You will feel weak and without energy, another reason to try out guides and programs, that provide knowledge to a better sleep. Save your money for sleep aids and invest it into knowledge (look through my blog to the best systems for deep sleep)

Fact 6: Sleep is important for homeostasis of the body

During sleep the body produces hormones, muscles are growing, protein synthesis is on its peak; learning processes occur in your brain and knowledge is saved”. You can see that good sleep is a must!

Fact 7: Short naps are very productive

In China it is normal to take a short nap of 30min at work, because productivity and happiness increase. Short naps can help you to stay fresh and powerful throughout the day, if you obey the rules. More details and explanations can be found in some ebooks online. Most important guideline is to never exceed 30min when taking a nap, else you will enter deeper sleep stages and wake up tired.

About the Author:

In my blog Sleep Aid I will try to tell people everything they need to sleep better and deeper.

Holothink offers a variety of programs using the latest technology and research to produce specific results.

If you want to improve focus and concentration, visit http://focusoptimizer.com 

If you want to feel relief from stress, visit http://www-stressrelief.com

If you want to achieve deep levels of zen-like meditation, visit http://deep-zen.com

And if you’d like to see the complete catalog of Holothink products, visit http://holothink.com/catalog.html

Author: Winsome Coutts

Sleep is a natural part of our lives. There are many out there who sleep as little as possible with their busy lifestyles dictating their sleep time. Others have no trouble getting plenty of sleep (and are often hard to get out of bed - some teenagers for example). Sleep is essential to our health and to optimize our every day performance.

A basic need of the human body, sleep is also a basic need of the human mind. If we don’t get enough sleep, our bodies and minds can’t function properly and it becomes difficult to achieve our goals that we have set to do. During sleep, our bodies take time to rejuvenate, and our minds take time to work through problems, to explore themselves and to rest. These activities are essential for your health and well-being. Most adults need about eight hours of sleep every day, but each individual is different. Children and teens need more sleep per night, and there is some evidence that as we enter our senior years, the need for sleep decreases somewhat.

What happens when we don’t get enough sleep? Missing a bit of sleep once in a while happens to everyone. Usually our bodies and minds react to lack of sleep by feeling groggy, foggy and just a bit slow. This interferes with daily routines and diminishes the ability to function at one’s peak. It can also cause one’s mood to be less positive.

If sleeplessness becomes chronic, the consequences become more severe. Chronic loss of sleep over a period of time will seriously diminish one’s ability to perform work on the job or at home. Sluggishness, forgetfulness, lack of concentration, slower reaction times and general malaise will begin to take over. This could result in accidents, injuries and even behavior problems. Your enjoyment of life will decrease and other’s enjoyment of you will decrease (because you will most likely be grouchy and lethargic). Without enough sleep, your body cannot repair and replenish itself, and your mind cannot take the time it needs from the constant bombardment of the outside world to perform the tasks that it must during sleep periods.

How can getting enough sleep help? Getting the correct amount of sleep for you will allow you to operate at your peak while doing all the things you do during the course of your day. If you have had plenty of sleep, you will notice that it will be easier for you to work, learn, exercise, interact with others and your results will be better. You will be able to focus and concentrate more effectively. If you have enough sleep, your will have a better mood, you will be happier and you’ll be able to have a more positive attitude and react more positively and constructively to everything you encounter.

How can you be sure you’re getting enough sleep? In order to make sure you’re getting enough sleep, use these guidelines:

Eight hours a night

Most adults need eight hours of sleep each night. You may need a bit more or less. The way to gauge whether you are getting enough sleep or not is by waking up naturally. You can see what time you wake, compared to what time you went to bed (fell asleep), and do that for a few days. You will get an average amount of sleep you need from that. Be sure to try this during a ‘normal’ time in your week. If you are trying to do this over a holiday week when you are out partying until 2 AM and falling into bed with a belly full of beer, you won’t have accurate sleep times.

Wake later

If you find that you are not getting enough sleep, you will need to adjust your bedtime or wake time accordingly.

Stay away from drugs

Falling asleep naturally is the best way to fall asleep. Using drugs (prescription or recreational) or alcohol to fall asleep is not healthy, and your body and mind will not be able to do their “sleep work” as well. Prescription or over the counter sleep aids should be used infrequently at best and with the supervision of your doctor.

See a doctor if serious

If you are having serious sleep issues, see your doctor for evaluation. Sleep can be disrupted by certain illnesses, physical conditions, hormonal fluctuations, certain medications, and stress.

Relaxation methods can help

Learn simple relaxation techniques for helping you to fall asleep such as deep breathing or guided imagery.

Sleep is one of the basic elements of great health and performing well in all aspects of life. Good, healthy sleep will do wonders for your body, mind, and mood. The importance of sleep cannot be stressed enough, so make sure you are getting all that you need.

About the Author:

For a comprehensive guide to Health and Wellness, Personal Development and Self Help, including some wonderful free tools and downloads visit:
http://www.4lifeselfhelp.com/

Author: P B Smith

Having no sleep is not at all funny - you get grumpy, forgetful, make mistakes and feel downright depressed. Sleep and good quality sleep that is, is essential for our wellbeing. So I hope I can shed some light on some help.

I have found 7 remedies for sleep which you may find will help you solve your sleep problem and give the rest you so deserve.

1· If you are lying in bed and trying to get to sleep and all of a sudden your legs have a mind of their own and start to jerk and fidget about you could have what is known as restless leg syndrome. This movement can happen on and off throughout the night and keep you awake for hours. The simple answer to this problem could be taking a vitamin tablet. Researchers have found that restless leg syndrome responds to folic acid. To be effective you will need to take between 400 to 800mg of folic acid a day together with 50 mg of Vitamin B-complex as this will keep the balance of vitamin B in your body. Hopefully you will feel the benefit soon!

2· It is always better not to use prescription sleeping aids so try going herbal. There are many types of natural sleeping aids which contain the magic ingredient valerian. Health food shops and online stock them. Don’t expect immediate results as it takes time to build up. It has a relaxing effect and thus helping you to establish a sleep pattern.

3· A warm bath (not a hot one) with some essential oils such as lavender is a helpful aid to relaxing you and preparing your mind for sleep. Another tip is to put lavender oil on your pillow .

4· Have a banana - bananas contain a chemical called tryptophan - this chemical compound induces sleepiness. Tryptophan is also found in chicken and turkey so try a sandwich made of these as a late snack.

5· Herbal tea such as chamomile has been used for many hundreds for years to help calm the nerves and to bring on a restful slumber. It has been found that the humble lettuce hides a secret for getting you to sleep. The secret substance is called lectucarium and this has an affect on the brain which is similar to that of opium!! To get this little bit of magic you will need to make lettuce tea.

Method You will need 3 to 4 iceberg lettuce leaves in about 200mls of water and simmer for about 15 mins. After this, add some sprigs of mint and then leave to infuse for a couple of mins. Pour the liquid through a strainer and then sip and enjoy as you get ready for bed.

6· Exercise is an important factor to helping you get a good sleep. It is best to only exercise at least 4-6 hours prior to you going to bed as it can take that long for your body to settle back down. You do not have to jog for 10 miles to achieve the desired effect - even 30 mins of mild exercise will do! A good way to do this is to take the dog for an early evening walk.

7· Have a routine - keep your bedroom cool and not stuffy - keep a window left open to encourage plenty of oxygen.

Keep your bedroom as dark as possible - use blackout blinds if need be. Light stimulates your brain to be awake.

Try not to have large meals and drinks with caffeine too close to your bedtime

Very important not to lie in if you have had a bad night and if you need a nap make sure it is only for 30 mins as this will encourage your body and mind to develop a routine.

I hope you get some results from trying these sleep remedies for a good nights sleep. Remember these are only the tip of the iceberg for answers so if you are not successful there is more advice available.

About the Author:

To find out more answers and techniques for getting your sleep visit
http://hopurl.com/40540

Author: Kathy Joyce

Insomnia is a very common problem and affects one in three adults. Insomnia means lack of sleep and can be triggered by a variety of different causes. Stress is a commonly caused, for example, by the break up of a relationship, redundancy at work, financial worries or a health worry can mean lying awake at night trying to sleep and fighting against a very active mind that’s turning over worries and possible solutions. The more you try to sleep the worse the situation becomes.

The key phrase here is “try”. There is no “trying”. You either do, or you do not. Trying to sleep is not sleeping. Sleeping is sleeping. Don’t try to sleep - just do it! And if you need some help, then try the drug-free and healthy solution offered by Holothink called Digital Sandman.

Try to completely switch off from worries before you go to bed, and tell yourself that everything will work out fine. This may be very hard to do, but you can help yourself by not drinking any caffeine drinks such as coffee in the evening and having a warm bath before you go to bed.

Make your bedroom a comfortable temperature but not too hot, and have a window slightly open to allow oxygen to circulate. These simple attentions can help you to sleep better and manage your insomnia.

Drinking alcohol can cause drowsiness and make you fall into a light sleep, however it certainly isn’t a cure for insomnia as it also dehydrates the body. After a couple of hours you will wake up as your body is telling you it needs water. One solution though is to drink plenty of water before you sleep, however you will probably still wake up a few hours later as you will need to pass water!

Many people attempt to self-medicate with alcohol and food - oh yeah, the bowl of ice cream or the piece of cake puts your body into the same stupor as a beer. This self medication creates a vicious circle. In order to lift out of the fog, stimulants are often over-consumed creating additional stress, anxiety, irritability and tension. The best thing you can do when you get out of balance in this way is to consume a “clean” diet.

Sometimes insomnia can be caused by health issues such as a headache, stomach upset or other types of aches and pains. Asthma and other breathing problems can cause insomnia. I have suffered briefly from Asthma in the past and know that propping yourself up in bed with a couple of extra pillows really does help.

Some people find that they can’t sleep in bed but will easily fall asleep while watching a film on tv or lying on the couch.

Heartburn that causes pain or tightness in the mid-chest area is also a cause for insomnia. This can be much worse at night while lying down. It may wake a person from sleep and can be painful.

Medication for heartburn or acidity can relieve this and lead to better sleep. Gaviscon is one medication that does work immediately to relieve symptoms.

Holothink does not recommend, nor endorse the use of prescription or over-the-counter drugs except in extreme circumstances. We think a much smarter choice would be to alter your dietary intake and eliminate foods from your diet that your body is clearly rejecting and unable to digest.

Try to relax and enjoy life. Don’t get stressed as most of what we worry about never happens anyway!

Even if it does happen, did the stress and worry prevent what you didn’t want to happen from happening? What you hold in mind is what you get to experience!

About the author:

Get a good nights sleep, discover valuable tips and resources to cure your sleep disorder at http://wwww.sleep-disorders.org.uk