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/