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You’ve done all that sleep habits stuff to make your child go to sleep or stay asleep. Nothing worked. Now you’re desperate enough to try some natural sleep aids for children but you don’t know where to begin. There are more natural sleep aids in the stores than there are prescription sleeping pills. Here’s a fast and easy guide to 5 popular natural sleep aids for children.

1. Melatonin

What is melatonin?

It’s a hormone secreted from the pineal gland in our brain. Thought to help our bodies’ sleep-wake cycle i.e when it’s time to go to sleep and when it’s time to wake up. Melatonin decreases the time it takes to fall asleep (”sleep latency”), and may increase the duration of sleep.

Melatonin Fast Facts

The most popular natural sleep aid for helping adults with jet lag or effects of shift work Also popularly used as a sleep aid for children, more than 20 studies have shown that melatonin helps children with insomnia to fall asleep quickly Side effects: daytime drowsiness headaches, dizziness, a “heavy-head” feeling, stomach discomfort Safe with short-term use (three months or less) as concluded by the U.S. Agency for Healthcare Research and Quality (2005) Dosage should not exceed 3 milligrams and it’s not recommended by healthcare professionals to give to kids younger than 10. Being a popular OTC sleep aid, pharmaceutical grade synthetic form is available in many brands; AVOID natural forms that are basically melatonin derived from animal’s pineal glands due to possible contamination It must be noted however, nearly all studies of melatonin were on “special needs” children i.e. autism, other development disabilities, blind. Their bodies either don’t produce melatonin or do so only erratically. 15% of pediatricians still recommend melatonin as a sleep aid for children with insomnia, according to the medical journal Pediatrics (2002)

Before Using Melatonin As A Children Sleep Aid: -discuss with your pediatrician to rule out medical reasons for insomnia, such as breathing difficulties or behavioral conditions such as attention-deficit disorder - parents should first try techniques to change the child’s sleep behavior

2. Chamomile (Matricaria recutita)

What is chamomile? It’s one of nature’s oldest herbal sleep aid used for centuries. It is also one of the gentlest herbs making it so popular as a children sleep aid. The active ingredients are flavonoids namely, chrysin and apigenin, believed to reduce restlessness helping one feel more relaxed and more prepared to sleep.

It also has anti-inflammatory and anti-bacterial properties. That’s why it’s also popularly used in cases of stomach irritation. Safe for both adults and children. It does not lead to dependency and has not been shown to have any side effects. However, it may cause allergic reactions in people who have plant or pollen allergies. Most often drunk as a tea, which has a mild, pleasant flavor. Also available for internal use in capsule or tincture form Known as a ‘plant doctor’ stimulating the health of other plants, you will find it popularly combined with other herbs to make standardized herbal remedies.However, this also means you have to use with caution if your child is on other drug therapies. It may increase the effects of other sleep aids.

3. Valerian (Valeriana officinalis)

What is valerian?

A herbal sleep aid that is also one of the top 3 popular OTC sleep aids for children. Its active ingredient is still unclear therefore how it works is unclear too. Generally thought to help reduce the time to get to sleep and possibly improve sleep quality. It also eases nervous tension, muscle tension and anxiety Generally safe when taken in recommended dosages. However, high doses of valerian can cause nausea, headaches, dizziness, vivid dreams, weakened heartbeat and even paralysis. It works well in combination with other sedative herbs. Valerian and lemon balm preparation is the most popular combo sleep aid for children since a study done in Germany showed fast and significant improvement for children under 12 with restlessness or dyssomnia (sleep disorder).

4. Lemon Balm (Melissa officinalis)

What is lemon balm?

It’s an aromatic mint plant recognized by European herbalists for its ability to help induce sleep and ease nervousness. In Germany, lemon balm preparations have been approved for treatment of nervous insomnia.

It also protects the gastrointestinal tract against ulcers. Therefore, lemon balm is a popular remedy for insomnia accompanied by a nervous stomach. Taken as a tea, lemon balm is quite tasty. When used as a sleep aid for children, the dosage according to the German study are valerian and lemon balm tablets with 160 mg of valerian root dry extract and 80 mg of lemon balm leaf dry extract. It is not associated with any toxicity or side effects.

5. Passion flower (Passiflora incarnata)

What is passion flower?

This herb, used by the Aztecs as a sedative, helps relax the mind and body to induce restful sleep. The active ingredient, harmine, and related compounds help inhibit the breakdown of serotonin. It also contains chrysin, the same flavonoid found in chamomile. It is an especially helpful sleep aid for sleep disorders caused by chronic pain, muscle conditions and anxiety.

Taken as a tea, tincture or as capsules. Safe for use as either a sleep aid for children or adults. However, because the most common side effect of passion flower is drowsiness, don’t take it unless you plan to sleep for while.

Now that you know these 5 natural sleep aids for children, always consult a licensed healthcare provider first if you are thinking of using any of them for your child. Also, you should tell your healthcare provider about all of the supplements and medication your child may be taking so that he can evaluate any potential drug-supplement interactions.

It’s not easy to find appropriate supplement brands for these 5 popular natural sleep aids for children. The supplies are usually in adult dosage or in different combinations not according to the studies for children sleep aids.



By: Isabel Tay

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You want a natural sleep aid for natural sleep. You want something safe and perhaps not too heavy duty for your sleep problems. However, there are just so many different types of natural sleep aids you don’t quite know where to start. There are natural sleep aids in the form of supplements and there are others found in your own kitchen or food.

So here’s a summarized guide to help you get started with 5 popular natural sleep aids. They are not to be confused with natural sleep therapies also loosely referred to as natural sleep aids.

1.    Melatonin

What is melatonin?

It’s a hormone secreted from the pineal gland in our brain. Thought to help our bodies’ circadian rhythms or internal clock i.e when it’s time to go to sleep and when it’s time to wake up. Melatonin decreases the time it takes to fall asleep (”sleep latency”), and may increase the duration of sleep.

Melatonin Fast Facts

- The most popular natural sleep aid for jet lag or effects of shift work.

- Side effects: daytime drowsiness headaches, dizziness, a “heavy-head” feeling, stomach discomfort

- Safe with short-term use (three months or less). As little as 0.1 to 0.3 milligrams may be enough for most people.

- Being a popular OTC sleep aid, pharmaceutical grade synthetic form is available in many brands; AVOID natural forms that are basically melatonin derived from animal’s pineal glands due to possible contamination

2. Valerian

What is valerian?

It’s a plant; its active ingredient is still unclear therefore how it works is unclear too. Generally thought to help reduce the time to get to sleep and possibly improve sleep quality.

Valerian Fast Facts

- Using valerian over a period of time (> 4 weeks) is believed to be more effective than taking it one night only. People who are poor sleepers may find more benefit that those who are normally good sleepers.

- Side effects: headache or “hangover” feeling, excitability or uneasiness, heart disturbances. Most people feel no morning grogginess after taking valerian unlike many sleep medications

- A natural sleep aid that is also one of the top 2 popular OTC sleep aids, it is available in many brands but hard to compare as the potencies of various ingredients vary from preparation to preparation.

2.    Tryptophan

What is tryptophan?

It is an amino acid that your body converts to melatonin and serotonin, neurotransmitters that exert a calming effect and regulates sleep.

Tryptophan Fast Facts

-    You can get this natural sleep aid through your own diet of tryptophan-containing foods like oats, bananas, poultry, peanuts and milk.

-    Not available as a natural dietary supplement. Previously, some people who took tryptophan as a natural supplement developed a syndrome with features of a disease called scleroderma. They also developed anxiety, depression, and difficulty learning. Some deaths were believed to be due to the tryptophan supplement.

3.    5-HTP

5-HTP is a derivative of the amino acid tryptophan. It is therefore, a precursor to the neurotransmitter serotonin and the hormone melatonin.

-5-HTP supplements became popular natural sleep aids because the logic goes that taking 5-HTP in pill form can boost the body’s serotonin levels, similar to the antidepressants that are thought to increase the amount of serotonin available to the brain.

- May also ease symptoms of depression and anxiety; may help in controlling appetite and pain. On the other hand, there are studies that show no benefit with supplementation of 5-HTP.

4.    Chamomile

What is chamomile?

It’s a popular herb used for centuries as a natural sleep aid. It also has anti-inflammatory and anti-bacterial properties. Chrysin is chamomile’s flavonoid component that is attributed to relieve anxiety thereby making people feel more relaxed and more prepared to sleep. Chrysin can also be found in passion flower, another plant also popular as a natural sleep aid.

Chamomile Fast Facts

-    Can be taken as German or Roman chamomile tea.

-    Fast natural sleep aid that can be used on the spot to provide quick relief for sleeplessness and anxiety. The bonus is that you don’t have to use it on a regular basis for it to work as an effective insomnia treatment.

-    Most effective when chamomile tea sipped a half an hour to forty-five minutes before going to bed.

5.    Kava or kava kava

-An ancient crop of the western Pacific (Hawaii, Papua New Guinea, etc)

-Active ingredients are called kavalactones that induce relaxation without hindering memory or motor function. It is also not addictive. These are reasons why kava is popularly used for stress and anxiety relief and insomnia

- However, it is now considered unsafe. Reports in Europe of more than 20 cases of cirrhosis, hepatitis, and liver failure suggest the possibility of liver toxicity associated with its use.

These 5 popular natural sleep aids, like sleeping medications, can have side effects and risks. They are not approved nor regulated by the FDA. Hence, long-term use in humans are not well documented or clinically tested upon. If in supplement form, the ingredients may vary by manufacturer and the actual content may greatly differ from what is listed on the product label.

Therefore, the right approach to natural sleep aids is always to first consult your doctor familiar with your health profile to rule out any unnecessary risks. Also, as with all sleeping medications, natural sleep aids should only be used short term. Everyone deserves a good night’s sleep. Everyone deserves to know what sleep aids are available that can work for him/her.



By: Isabel Tay

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Sleep is the regular state of natural unconsciousness observed in

all mammals, birds, and fish. It is heavily influenced by circadian

rhythms and by hormonal and environmental factors as well. Sleep

appears to perform a restorative function for the brain and body,

as evidenced by the myriad symptoms that result when an

individual is deprived of sleep.

The function of sleep in health and in disease is being increasingly

studied in specialized sleep laboratories throughout the world.

Not only insomnia, but also more recently elucidated sleep

disorders such as sleep apnea and narcolepsy are evaluated in

such facilities.

Before advances in the fields of neurology, neuroscience,

electronics, and genetics were made, scientists studied the

behavioral characteristics of sleep, such as its pattern, depth, and

varying frequency. In more recent times, the electrical impulses

generated by the brain are recorded using a device called an

electroencephalograph (EEG), and individual genes relating to

sleep-related brain function, such as the circadian rhythm, are

isolated. Molecular biology, medical science and epidemiology all

play an important role in modern studies of sleep.

Sleep is often defined using specific criteria relating to EEG data.

All mammals and birds fulfill the criteria for sleep based on EEG

recordings. In animals where EEG data is not readily available, or

their small size precludes recording EEG, behavioral and gene

specific data are utilized for sleep studies.

Sleep regulation

The cycle of sleep and wakefulness is regulated by the brain stem,

external stimuli, and by various hormones produced by the

hypothalamus. Certain neurohormones and neurotransmitters are

highly correlated with sleep and wake states. For example,

melatonin levels are highest during the night, and this hormone

appears to promote sleep. Adenosine, a nucleoside involved in

generating energy for biochemical processes, gradually

accumulates in the human brain during wakefulness but decreases

during sleep. Researchers believe that its accumulation during the

day encourages sleep. The stimulant properties of caffeine are

attributed to its negating the effects of adenosine.

The suprachiasmatic nucleus (SCN) of the hypothalamus plays an

important role in the regulation of circadian rhythms. The SCN is

influenced by external light and generates its own rhythm in

isolation. In the presence of light, it sends messages to the pineal

gland that instruct it to cease secreting melanin.

Thus, three processes, each influenced by hormonal, neurological,

and environmental factors, underlie sleep regulation:

¡¤ A homeostatic process determined by prior sleep and

wakefulness, determining “sleep need”.

¡¤ A circadian process determining periods of high and low

sleep propensity, and high and low REM sleep propensity.

¡¤ An ultradian process.

The interrelationships and relative importance of each process and

system remain uncertain.

Memory is highly dependent on sleep. REM sleep appears to help

with the consolidation of spatial and procedural memory, while

SWS helps with the consolidation of declarative memories. When

experimental subjects are given academic material to learn,

especially if it involves organized, systematic thought, their

retention is markedly increased after a night’s sleep. Mere wrote

memorization is retained similarly well without an intervening

period of sleep.

REM sleep (or Active Sleep) seems to be particularly important to

the developing organism. Studies investigating the effects of

Active Sleep deprivation have shown that deprivation early in life

can result in behavioral problems, permanent sleep disruption,

decreased brain mass (Mirmiran et al. 1983), and an abnormal

amount of neuronal cell death (Morrissey, Duntley & Anch, 2004).

According to the Ontogenetic Hypothesis of REM sleep, the activity

occurring during neonatal REM sleep is necessary for proper central

nervous system development (Marks et al. 1995).

Given sleep’s heterogeneous nature, it is difficult to describe a

single “function” of sleep. Based on current knowledge, it is

apparent that it has many functions.



By: gladys906

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I Can’t Sleep!

But Sleeping Pill Users Live Shorter Lives

The Smart Solution is safe, quick and easy

30, 40, or 72 million — depending on whom you believe — is the number of Americans who have a sleep disorder. How do they gather these stats, and what precisely do they mean by “sleep disorder?” And who are “they,” anyway?

None of that matters! If you nod off on the job, or your social life has become drudgery or nothing seems as much fun because you are constantly tired from lack of healthy sleep, the statistics don’t matter. You need sleep!

More and more you’ve got “the lights on nobody home” curse and your enjoyment of life begins slipping into a haze. Simple things like taking your health walk become too much trouble. Food discipline, which has never been easy — forget about it! Life passes you by, one day after another, they all seem pretty much the same — you are tired all the time. Insomnia has taken the joy out your of life.

What Are The Sleepless and Grouchy to Do?

So you take sleep drugs or sleep supplements and things do change.

You have the jitters, the fresh carton of Super Extra Rich Chocolate Mint Swirl was there last evening, but it’s missing in the morning, and no one else likes it. What happened to it? Your passably sunny disposition gets a little cloudier, you’re less alert, and you become even more overstressed causing dull work days, missed pleasures, and accidents. I could go on, and so could you…

Read the list of side effects for Lunesta, Rozarem, and Ambien, to name a few. Read the sleep blogs. It’s not a pretty picture

The sleep drugs were supposed to make things better, and in some cases they did — at first, but it wasn’t long before things took a turn for the worse. But those of you who were desperate for anything that would stop the mind chatter, stop the nights of staring into the abyss, prevent the dreaded dawn — you had to do something.

Users of Sleep Drugs Live Shorter Lives

So we ignored what the drug companies, (compelled by inadequate laws and a self confessed understaffed FDA) themselves, admitted were possible side effects of even the new class of sleep drugs, namely: all sleeping drugs have the risk of becoming habit forming, grogginess, mental impairment, difficulty in urinating, depression, malaise — and the list goes on. What they often don’t make clear is that these sleep drugs do not work long term, can have an effect on breathing, and that users of sleep drugs live shorter lives.

But what about the All Natural and Dietary Sleep Supplements & Herbs?

The use of all natural and dietary sleep supplements can put you at even greater risk for more serious, even fatal consequences. At least the pharmaceutical companies are required to get FDA approval, no matter that their system, by their own admission, is not up to the responsibility.

The “natural” and “dietary” designations for sleep imply that since it’s not man made or it’s a man made food, certainly it must be safe. Nothing could be further from the truth.

Take just one example of an “all natural” cure. “Popular comfrey tea contains alkaloids toxic to the liver, and animal studies suggest it is carcinogenic, ” said Varro Tyler, an emeritus professor at Purdue University.

Comfrey is banned in Canada and severely restricted in Germany, but still sold in the USA with dangerously deceptive advertising.

And what about dietary supplements such as L-trytophan? L-trytophan is based on the naturally occurring amino acid found in turkey. It makes you sleepy after Thanksgiving dinner. It’s a food. What could be wrong with taking L-trytophan for insomnia? Plenty.

“In the summer and fall of 1989, an epidemic outbreak of eosinophilia-myalgia syndrome (EMS) occurred in the United States. This illness is associated with the use of dietary supplements containing L-tryptophan. In all, more than 1500 cases of EMS, including at least 37 deaths, have been reported to the national Centers for Disease Control and Prevention (CDC), although the true incidence of the disorder is thought to be much higher. Some individuals suffering from L-tryptophan-related EMS have recovered, while other individuals’ illnesses have persisted or worsened over time.”

This report was published by the FDA in 2001, after the 37 known deaths. With a number of highly questionable rationalizations and unlawful marketing, L-trytophan is still being sold as a sleep aid in 2007.

There are hundreds more examples of dangerous all natural and manufactured dietary supplements being sold to help you sleep.

The very serious problem in taking any natural or dietary supplements to help you sleep is that there’s no oversight, no collective information, and minimal disciplined study. And this can be fatal. Correction, this has been fatal.

Who Cares? I want Sleep. I’ll try anything!

But none of that matters, because now it’s time for you to discover a way to relax deeply, and fall sleep quickly and easily at bedtime without pills of any kind.

Sleep is your birthright. And you don’t have to take drugs or pills, study sleep books, adhere to sleep plans, attach gadgets, endure white noise or sound effects to get night after night, of blessed, healthful, wonderful, luxurious, well deserved, sleep.

The Easy Quick & Safe Solution

To Getting Your Well Deserved Sleep

For over 10 years, with a circulation of nearly 5000 CD’s, The Sleep Waves One music has quelled anxiety, dissolved the worries of the day, quieted mind chatter, and transformed fear, sadness and resentment into peaceful relaxation, helping people just like you fall asleep quickly, safely, and easily.

“I am a life long insomniac and I have found one item that has helped me enormously… it is this CD. It just relaxes you in very short order and the music is just so beautiful.”

Janet Ryan, Business Owner

See many more testimonials at Sleep Without Pills.

So what is

The Sleep Waves One CD?

It’s an immensely pleasurable, solo harp, world class performance, music CD that has been Alpha Waves Certified by a professional leader in the field that has helped countless people just like you, flow quickly and gently into a river of deep relaxation and sleep.

The Cutting Edge of Sleep Solutions

Quantitative EEG studies show a dramatic increase in alpha wave, and a substantial reduction in beta wave activity in people listening to The Sleep Waves One CD within four minutes. This combination of factors calms the brain resulting in a state of deep relaxation.

It is the most effective Sleep CD Available

According to QEEG Studies conducted by Dr. William Collins, a leader in the field, “this CD is substantially more effective at inducing relaxation than all other music tested.”

There are many other relaxation CD’s out there, but none has the scientific testing, the research, the 5000 CD’s over 10 years in the field, or the great relaxation and sleep results as evidenced by the extensive testimony recommending The Sleep Waves One CD. Also, it is Alpha Waves Certified™

Important note: Always consult with your physician before making changes in regimens of prescriptions & treatments. The Sleep Waves One CD is not to be considered a cure or treatment for any disease.

For more information on this subject go to:

SleepWithoutPills.com

© David Abramson 2007



By: gladys906

About the Author:

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Are you feeling sleepy all the time? Do you snore? Is your doctor having a difficult time treating your high blood pressure? If you answered “yes” to any of these questions, then you might have Sleep Apnea (also called Obstructive Sleep Apnea or OSA).

Sleep Apnea is a condition involving pauses or decreases in breathing during sleep. It is usually due to airway collapse. This collapse occurs in the nose and/or the throat – anywhere from where air enters the nostrils to the back of the tongue. Imagine a straw collapsing when trying to suck on a thick milkshake. Frequently, this airway collapsibility problem is inherited and starts in childhood. In the daytime, it is not a problem because there is good muscle-tone in the airway and the brain monitors breathing. But at night, the throat muscles become relaxed and the brain is not as attentive to the airway. So on inhalation, the airway walls can either completely collapse or significantly narrow. This is a problem because 1) the body must struggle to breathe and 2) the brain has to “wake up” to reopen the airway.

These frequent awakenings lead to fragmentation of nighttime sleep. You may not remember them because they are so short. In fact, patients with sleep apnea can wake-up more than 30 times an hour and think that they slept uninterrupted through the night. Since sleep must be continuous and consolidated in order to be restorative, a number of cognitive problems can occur with sleep fragmentation: daytime sleepiness, memory problems, concentration difficulties, emotional instability, irritability, slowed reaction time, and most importantly, an increased risk of motor vehicle accidents.

There are also cardiovascular consequences of this constant “struggling to breathe.” This puts a strain on the heart and blood vessels, leading to increased risk of high blood pressure, heart disease and stroke.

Finally, there are social implications to Sleep Apnea. The snoring associated with sleep apnea can disrupt the sleep of others. In fact, one study showed that when a person treats his/her sleep apnea, the sleep partner gets the equivalent of one hour more sleep per night.

Sleep apnea is a progressive disease and often gets worse with age. Weight gain, alcohol, and other sedating/relaxing substances exacerbate it.

Who Gets Sleep Apnea?

A common misconception is that only overweight men that snore loudly have sleep apnea, but the facts are:

1) Sleep apnea can occur without snoring

2) Thin people can have sleep apnea

3) Women can have sleep apnea

4) Children can have sleep apnea

In other words, anyone can have it. Even skinny women. Even children.

I Think I Might Have Sleep Apnea, How Do I Find Out If I Have It?

Make an appointment with your primary care physician, or if your insurance allows it, go straight to a sleep specialist. If your physician thinks you might have sleep apnea, then he/she can refer you for a sleep study or comprehensive sleep evaluation.

How Is Sleep Apnea Treated?

There are four main categories of treatment for sleep apnea: Continuous Positive Airway Pressure (CPAP), Surgery, Oral Appliances, and Behavioral Modification.

The most effective way to treat sleep apnea is with CPAP. CPAP is a mask worn over the nose attached by a hose to an air compressor. The air compressor gently and quietly blows room-air into the nose, which “stents” the airway open, preventing airway collapse. This is the most effective way to treat sleep apnea, and all patients diagnosed with sleep apnea should at least try it before considering other options.

Surgery can be an effective way to treat sleep apnea. A number of different procedures can be performed. These range from nasal septum repair to jaw reconstruction. Talk to your doctor about whether surgery is the right option for you.

An oral appliance is a device made by a dentist or an orthodontist designed to pull your lower jaw forward. By pulling your lower jaw forward, the tongue is pulled away from the back of the throat. If your airway obstruction is occurring behind the tongue, then this can be an effective way to treat your sleep apnea. The treatment of sleep apnea with oral appliance should be a coordinated effort between the sleep physician, the dentist/orthodontist, and the patient.

Behavioral modifications can help in the treatment of sleep apnea, but are usually the least effective. These include such techniques as weight loss, sleeping on your side, and avoiding alcohol before bedtime.

None of these treatment options is ideal, but they all can be useful in treating sleep apnea and resulting in more restful sleep. With risks like heart attack and stroke, you should do everything you can to get your sleep apnea under control. If you think you have sleep apnea, contact your doctor or go to a sleep center. It could be the best decision you ever made.



By: gladys906

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Sleeping Pills Don’t Cure Insomnia Because They Don’t Treat the Causes of it.

Sleeping Pills are fast and easy and available to most people but they do not cure insomnia because they do not cure the causes of it.  

It takes an average of 46mins for sleeping   pills to take effect

You become physically dependent on them They loose their effectiveness because after 4 to 6 weeks the brain becomes accustomed to the drug and does not work anymore You have less deep sleep (which is what you really need most of) and more stage 2 sleep Hangover effect the day after



Do you dread bedtime?  Does it take you forever to fall asleep, Do you have trouble staying asleep, Do you feel like exhausted all day long because you did not have a good night sleep?  To help you get a better deeper sleep without the use of pills (because they do not work) these are a few things you will need to do: 

Train your brain and your body; develop a good evening routine, a cosy and harmonic bedroom conducive to sleep.  You can learn more about this tried and tested effective programme at :http://www.sleeptracks.com/go.php?offer=persevere1&pid=arb

There are so many things you can do to help you make positive changes to your sleep pattern and sleep better.  

Change your beliefs about sleep – “I can’t get to sleep” becomes a fulfilling prophecy. Change your sleep habits Train your brain to fall asleep with the Sleep Optimisation Tracks Have an evening routine that makes a transition from daytime to night time.   You need to let your brain activity subside during night time by making it a habit to unwind with things like meditation, relaxation etc. Take it easy and avoid strenuous activity less than 3 hours prior to bedtime Avoid confrontation or task that taxes your brain, fill it with chitter chatter or causes you anxiety. Bore yourself to sleep by doing mundane tasks like paper work or reading a text book Take a warm dissolving and relaxing bath.   Your body temperature will rise at first but it will ease drastically helping to send you to sleep. Make your bedroom cosy and harmonic (the cosier the better) and make it a room just for sleeping and making love. Avoid things that tell your brain to engage in activities Make sure you have silence.  External noises can disrupt your sleep. Make your room as dark as possible in the evening (use dimmer switches if possible).   Eye mask is also an excellent idea for blocking out light if there is no way you can make your room dark. Cool sleeping room - your room temperature should be 65-70% F Use “Fall Asleep Track”(this can be found at the above site I have given you. Wake up at about the same time every day (your sleep clock needs a fine tune cue)



So, how much sleep do you need every night?    There is no particular number of hours and all sleep time is not the equal.   What you need is deep sleep and you should be aiming for quality rather than quantity.

By worrying about not getting enough sleep and trying hard to fall asleep actually prevents you from falling asleep.   Falling asleep is not an action; it happens automatically if your brain and body clock is fine tuned to do this.



Now what is your sleep problem?   Do you have trouble falling asleep?   Do you wake up too early in the morning?  Do you have trouble staying asleep?  Do you have poor quality sleep?

If you need more than 30 minutes to fall asleep at night and to wake up in the morning then this may be your biological clock is delayed meaning your body temperature falls later at night and increases later in the morning.

There are a few things you can do to reset your inner clock and improve your sleep and energy levels:

By being exposed to bright daylight in the early mornings helps adjust your body clock Activities like taking a brisk walk before 10am for about 10 minutes will do the trick Do not go to bed if you do not feel sleepy Do not stay in bed if you do not fall asleep.  Get up and do something else that would induce sleep or what I find the fastest way to send me to sleep is listening to my Insomnia Buster track till I feel drowsy which normally happens pretty quickly.  Do not lie in the next morning If you are anxious and can’t get to sleep or relaxed but can’t sleep maybe you ought to try some of the excellent aids on the website address I have given above.  



If you are waking up too early you may be suffering from unfinished or depressed sleep, and your body clock may be moving slower.  This means your body temperature rises earlier than normal in the morning.  To reset these are a few things you can do:

Exercise later during the day, but not 3 hours or less before bedtime Expose your body to light during the latter part of the day or use a light box in the afternoon. Go to bed later For deeper sleep use Insomnia Buster or Whole Night Tracks on a loop.  Email me at sleepandstressnurse@googlemail.com for your Free Full Report on Sleep and how you can regain a healthy sleep pattern.



Are you having trouble staying asleep waking up feeling more tired than when you went to bed then your sleep cycles are not completed?   You may be suffering from fragmented or poor quality sleep, sometimes called sleep maintenance insomnia.  This tends to happen mostly to people with sedentary lifestyle and older people who do not do many activities.   By increasing the level of activities you do during the day and exposing your body to more light during the day will help solve this problem.

If you like this article pass it on to your friends.

Bye for now folks and enjoy making positive changes to your sleep pattern.

Sleep and Stress Nurse

A Boadu



By: A Boadu

About the Author:

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