How To Get A Good Night's Sleep?

Do you feel tired when you wake up in the morning? Do you feel your neck is stiff and straining when you wake up? Do you snore at night and your wife or husband is starting to get annoyed by it? If the problems above describe you, there is a solution available for you.

A good night’s sleep is important as it recharges our body and revitalizes our energy level during the day. Unfortunately, many people have difficulty sleeping or getting a good night sleep.

One the reasons for it could be your pillow. A pillow that is too soft does not properly support your neck and head and as a result, you will feel your neck becoming stiff in the morning. It could also be because your pillow is too old and lose its shape. A better pillow such as a tempurpedic pillow will do a better job.

A tempurpedic pillow is made of visco-elastic memory foam which allows it to retain its form and shape better. Tests have shown it can hold it’s shape for 10 years.

Tempurpedic pillows will shape itself based on the contours of your neck and head, firmly supporting it when you are sleeping. Tempurpedic materials are also temperature sensitive and will adjust to your body temperature. When you sleep in a tempurpedic pillow or bed, you get that warm, cuddle feeling which can help you sleep better.

Tempurpedic pillows also have orthopedic properties. As a matter of fact, it is used by hospitals for patients who suffers from orthopedic related diseases.

People who have sleep disorders such as snoring or sleep apnea can benefit from a tempurpedic pillow as well. Your partner will be able to sleep better at night as well.

A tempurpedic pillow does cost more than a normal pillow. However, considering you spent one-third of your life sleeping, the extra cost is well worth it if it can help you get a better night’s sleep.

You can also go to your local mattress shop and try a tempurpedic pillow for yourself. You will see the difference and want to buy one home.

About the Author: Ricky Lim runs a tempurpedic reviews site. Visit his site today for more info on memory foam pillows and tempurpedic pillows Article Submitted On: November 20, 2006 Article Source: http://EzineArticles.com/

Discussing The Different Types Of Sleep Disorders

There are many different types of sleep disorders. No matter what type you are diagnosed with, it still affects your life drastically. Every person has a different need when it comes to sleep. Not everyone needs a full eight hours of sleep to be productive.

There are symptoms associated with sleep disorders. With insomnia, one of the most common forms of sleep disorders, the ability to function is impaired. Concentration is affected and can cause the person to become irritable.

Narcolepsy is a very dangerous disease because the person affected is so tired that they fall asleep at any time. The person is overwhelmed by fatigue even if they have a full nights sleep.

Another very common sleep disorder is sleep apnea. This is when the person who is afflicted stops breathing in their sleep. This can be potentially fatal if the person is alone and does not start breathing on their own. The most pronounced symptom of sleep apnea is loud constant snoring.

There are many more forms of sleep disorders that can throw your life into chaos. When you cannot function properly, it can be frustrating especially if your job requires you to be detail orientated. The feeling of being tired can be overwhelming. It is important to remember that only a medical professional can diagnose sleep disorders and the best course of treatment.

There are many causes of sleep disorders. Some are physical and some are caused by environment. To determine if the cause is environmental, take a look at where you live. If you live in a high traffic area the sound of the automobiles and trucks as well as the headlight shining into your room may be the cause of a poor nights sleep. Loud neighbors or those who are night owls and come in very late may also cause you to have a poor nights sleep.

Pets and outdoor animals are the biggest offenders of causing a poor nights sleep. A dog that barks all night long can interrupt anyone's sleep. For the person with a sleeping disorder it means remaining awake for the rest of the night. It is recommended that you keep all of your windows closed to ensure the best you get as much sleep as possible.

Adults and children alike can develop sleep apnea. It is more common in adults, but it is often found in premature babies. Children who snore are more likely to develop sleep apnea.

Once your doctor has diagnosed you as having a sleeping disorder he or she will determine which disorder it is and then decide on the best course of treatment. This usually includes medication, counseling, and behavioral modification treatments.

If these methods are not effective in treating your sleep problem, then your doctor my recommend that you may lifestyle changes such as adding an exercise routing to your daily schedule.

Summary:

In today's society sleep disorder are being diagnosed everyday. With the proper treatment, you can get good nights sleep. There are a number of different types of sleep disorders that only your physician can diagnose. Even with a sleep disorder, you can lead a productive life. Keep your doctor informed of any changes that occur so he or she can adjust your treatment.

About the Author: Brooke Hayles Check Out More Helpful Information About Sleep Disorder For FREE! Visit Sleep Disorder Vault Now! Posted: 29-11-2006 Article Source: ArticlesBase.com

Solve Problems In Your Sleep With Lucid Dreaming

Lucid dreaming is dreaming while being aware that you are dreaming. The idea is that once you are aware you are dreaming you can alter your dreams and control what happens. Once perfected, it allows you to control the direction of your dreams. This is an enticing prospect for creative problem solving since when dreaming, you are restricted only by your imagination, not by the “realities’ of physical constraints or social customs. Imagine being able to develop new ideas, chat with Einstein, or get golf tips from Tiger Woods. Can you learn to have lucid dreams? Lucid dreaming is like any other skill—some people are naturally better at it than others but most can learn how to do it. To learn how, it’s important to first know a bit about the stages of sleep. Our sleep patterns follow a repeating cycle that involves different levels of sleep having different brainwave activity. Each cycle lasts about 90 to 100 minutes so a person will typically experience 4 to 5 complete sleep cycles a night. The stages of this cycle involve four levels of Slow-Wave or Non-REM sleep followed by REM (Rapid Eye Movement) sleep. Although some dreaming occurs during the other stages of sleep, the most vivid dreaming occurs during the REM stage. During this time, the higher frequency beta waves keep the mind active. As its name suggests, REM (Rapid Eye Movement) sleep is characterized by frequent bursts of rapid eye movement, along with occasional muscular twitches. The first REM period occurs about 90 minutes after falling asleep and lasts about 10 minutes. This REM period increases in subsequent sleep cycles during the night. How do you start? One of the first requirements for having lucid dreams is to be able to recall your dreams. This can be done with a little practice. A good method is to focus your intent on remembering your dreams. Before falling asleep, repeat to yourself over and over, “I will awake from my dreams and completely remember them.” If your thoughts wander, try to come back to this affirmation so that it is your last thought before drifting off to sleep. Another good technique is to keep a dream journal to record your dreams upon waking. Whenever you awake, immediately attempt to focus on what you had just been dreaming and write it down on a writing pad. Try to capture all the key points, such as what you were doing, where you were, and who was around you. Also, note anything strange such as things that wouldn’t normally happen in the waking world. If you find these strange events recur in your dreams, then they are your personal dream signs which you can use to recognize when you are dreaming. Inducing lucid dreams Lucid dreaming is usually induced by some sort of cue—something that indicates to the person that what they are experiencing is a dream, and not reality. These cues are often referred to as dream signs. Dream signs are usually things or events that would be impossible or very unusual in the waking world. Some examples of dream signs are breathing under water, flying, light switches that don’t work, suddenly returning to work at an old job, or being naked. Whenever a dream sign occurs in your dream, stop and ask yourself whether or not it is possible. If the answer is no, you are dreaming! With practice you can learn to recognize when you are dreaming by looking for these cues and doing a “reality check”. Once you have “caught” yourself dreaming, you can start to control your dream. Try changing the scene or situation, or controlling your own actions. In order to be successful at controlling your dreams, you should believe that what you are trying to do is possible. So it’s important to remember that you are in control and anything you want is possible. Start with some small things and gradually work up to more challenging activities. A good resource in this area is Dr. Stephen LaBerge's book Exploring the World of Lucid Dreaming which is based on his extensive laboratory work at Stanford University. However, if you really want to speed up the learning process, there are audio CDs available that enable you to experience lucid dreaming in just days. One program that has had good reviews is Bradley Thompson’s The Lucid Dreaming Kit. The kit includes an Audio Stimulation CD that you play as you go to sleep which incorporates special beats and prompts to help you become lucid when dreaming. Using Lucid Dreaming for Creative Problem Solving Although lucid dreaming can be used for many applications, one of the most intriguing is to solve problems in your sleep. Lucid dreaming is a powerful tool that taps into your brain’s most creative state without the normal sensory distractions that disturb our focus during waking hours. Lucid dream offers the potential for truly creative thinking.

About the Author: David Allen is an award-winning inventor with a strong interest in simple and practical methods to enhance creative thinking. Visit http://www.creativityboosters.com for more easy tools and techniques to increase your creativity. Article Source: www.iSnare.com

Recommended Sleeping Position For Infants

The dreaded SID (Sudden Infant Syndrome) has caused alarm to parents worldwide. This also moved medical experts to look closely into the sleeping habits of infants. For the longest time, it is believed that the best position for babies is to sleep on their stomach. This is actually not the case. Modern studies attested that sleeping in this position could cause some medical issues since the infant’s mouth and nose, which are the vital organs for proper airflow, are somehow blocked because their heads are faced down. Since 1992 the American Academy of Pediatrics (AAP) strongly recommends that babies should sleep on their backs. Recent studies show that the instances of SID’s are reduced by almost 50% once parents are advised to change their baby’s sleeping position from sleeping on their stomach to sleeping on their backs or side. Suffocation is a possibility when a baby sleeps on his stomach. Some babies have weak neck muscles and once they turn their heads, it may cause them to suffocate. It would be better if babies were allowed to sleep on their backs. It is important to keep their face up and not faced down. Sleeping on one’s back can cause some minor discomfort for babies. During their sleep, they may have some involuntary reflexes that can startle them and cause them to wake up in the middle of the night. To prevent this, you can swaddle them with a blanket. Just make sure to wrap them properly and avoid covering their face. A good sleeping position ensures your baby a good night’s sleep and help prevent the chances of SID. In addition to this, quality beddings could also promote good sleep. Choose a mattress that is firm and avoid putting in stuffed toys in your baby’s sleeping area. Unnecessary stuff in their bed, like toys, is a hazard. Babies tend to move at night, and when they do, these things can go to their face and block their airways. As a safety precaution, it is also recommended to use sleepers instead of blankets. It may not be always possible to watch your child during his sleep. This is why it is important to ensure that his bed is safe for them to sleep on. Always practice proper sleeping positions for your baby as this doesn’t only make up for a good rest for them but can ensure that they are in great health.

About the Author: Jason Rickard is the owner of Your Favourite Shop - http://www.yourfavouriteshop.com - Offering White Noise and Relaxation CDs - Visit Hapa Health - http://www.hapahapa.com for more articles. This article was posted on September 23, 2006 Article Source: articlecity

Understanding Dream Analysis and Interpretation

While it is true that no one knows the exact origins of dream analysis and interpretation, it is safe to assume that there has been some sort of dream analysis going on as long as their have been dreams. It is also a safe bet that dreams have been around as long as human beings have, and maybe even before.

For instance, some animals, such as cats and dogs, are known to dream, so it is probably true that our ancient ancestors had dream worlds of their own.

No one knows the content of these early dreams of course, or how early humans reacted to them. At first, humans probably reacted with fear to find themselves in unfamiliar territory, facing unfamiliar objects and places.

It is known that many ancient cultures saw no distinction between the world of dreams and the world of physical reality. In these cultures, the dream world was simply an extension of the physical world.

As a matter of fact, many cultures throughout history have placed a greater level of importance on the dream world than on the physical world. Dreams were often imbued with magic powers, and many people thought that dreams were a way for the soul to commune with the spirit world while the body got its much needed rest.

Dream interpretation may have been around for as long as dreams have been, but archeologists have discovered that dream interpretation is at least 5000-6000 years old. That is because clay tablets dating back to 3000-4000 B.C. have been found, and these tablets detail dreams and their interpretation.

Even in today’s world, dream analysis and interpretation continues to be a source of wonder, inspiration and even healing. Psychologists and therapists often use dream analysis as part of their careers, and dream interpretation has been used in modern times to treat victims of trauma and help them heal.

In the ancient world, dream interpretation has a long and storied history. Some of the earliest mentions of dreams and dream analysis occur in the Bible, and the Bible contains more than 700 references to dreams and their meanings.

The world of the ancient Greeks and Romans was also fascinated with dreams and what they meant. The Greeks and Romans often saw dreams as a way for their gods to connect with mortals, and the messages contained in dreams were carefully examined and taken very seriously.

Greek and Roman politicians and warriors employed dream interpreters to provide analysis of the dreams of soldiers, generals and politicians, and the results of this dream analysis was used to influence political and military decisions.

The ancient Egyptians also saw religious significance in dreams, and those who could interpret and analyze dreams, as well as those whose dreams were particularly vivid or significant, were given special status in Egyptian society.

Dream interpretation and analysis continues to enjoy a special place in the modern world. After Sigmund Freud revolutionized the world of dream analysis more than a century ago, a new era of dream interpretation was ushered in, and dream research continues to evolve and grow at a rapid pace.

Do Your Dreams Have a Hidden Meaning?

Dreams, what are they? Dreams come from your subconscious mind as a means of processing and sorting information. But the truth is no one really knows what causes dreams and why some folk seem to have vivid colorful dreams and others have short uneventful ones. Dreams mainly occur during Rapid Eye Movement (REM) sleep. REM occurs every one and a half hours during the sleep cycle. During REM the eyes move from side to side and the body is relaxed and almost incapable of movement. Have you ever told people, "I never dream"? Well you're wrong. The fact is everybody dreams every night. You just may not be able to remember your dreams. Don't worry too much if this is the case. Not remembering dreams doesn't mean you're abnormal or unnatural in any way. While most people do remember their dreams, the memory is fleeting and occurs mainly when the sleeper first awakens. If you really want to be able to remember your dreams, the best way is to 'remind yourself' before falling asleep. This programs the subconscious mind - the source of your dreams - to hold on to the memory. When you wake up, try and hold the dream in your mind until you have a chance to record it. The easiest way to do this is to have a notebook and pen or a personal voice recorder beside your bed, so you can write down the dream before it disappears and gets 'buried' by the normal thoughts and concerns of everyday life. With a bit of practice you'll find little snippets of your dreams beginning to reveal themselves. This procedure will also work well for those who remember occasional dreams or those who want to remember every dream they have. Books on dream interpretation abound and many people believe that dreams create a window into the subconscious mind where they can find answers to their most pressing problems and even see into the future. This can be a dangerous practice. At best you can waste a lot of money buying books which lean towards the esoteric and lack knowledge in this area. Even sleep specialists know a large part of interpreting dreams is pure speculation. At worst dream interpretation can be taken too seriously and people can depend too heavily on finding the (sometimes false) meaning of their dreams. This can lead to depression and even paranoia. It's best to treat dream interpretation as a bit of fun and realize that there may be many different ways to analyze dreams and their meaning. If you are having recurring dreams or nightmares, it's best to contact a therapist experienced in this area. Don't go down the mystical route of trying to analyze yourself by means of a book. Nightmares can be caused by stress, so work on ways to relieve this and the nightmares should ease or may even disappear by themselves. Copyright 2005 Wendy Owen About the Author: Wendy Owen Want to know how to have better sleep? Find out how! Sign up for our monthly ezine and score our free book "How to Cure Insomnia and Achieve Healthy Sleep" at: http://www.insomnia-connection.com your resource for detailed information on better sleep and curing stress. The author, Wendy Owen, has had a lifetime interest in general and alternative health. Added: 26 Sep 2005 Article Source: http://articles.simplysearch4it.com/article/10623.html

Are Kids Doing Too Much? The Importance of Sleep

Busy Kids

In today's society the temptation is to keep our kids busy all the time. My wife and I have been guilty of that ourselves. But it is so important to build downtime into both ours and our children's schedules. It is necessary for healthy development of the body and the mind.

The ultimate form of downtime is sleep. We obviously need to ensure our kids get enough sleep. We all need to sleep. As much as I would like to have more hours in the day, robbing them from my sleep time never seems to work. There are physiological reasons for this.

Some people need less sleep than others and you need different amounts of sleep at different points in your life. For kids, sleep is incredibly important for their mental and physical development.

Recharge the batteries

Sleep is literally a time for the brain to recharge. Just like a rechargeable battery is ‘filled up' again by putting it on the charger, so does sleep recharge our brains. Activity during the day actually uses up brain molecules required for signaling and processing thoughts. These molecules are remade during sleep to fill the reservoir back up for use the next day.

Studies show that growth hormones in the brain are at lower levels after sleep deprivation. These hormones are necessary for allowing the brain to create new connections during learning and they help maintain the connections already there. Sleep regenerates these in the brain, allowing enhanced performance the following day.

Improve Memory

In addition to sleep effecting how you perform the next day, sleep also effects how well you learned the previous day. Huh? How can a good night of sleep affect what you learned the day before?

Sleep is the time that memories are consolidated and strengthened. Even though your kids may get a good night sleep before school, they will retain what they learn in school if they get another good night sleep after school.

Studies show that the brain actually replays activities of the day during sleep and that this replaying strengthens the ability to recall the experience. This applies to academic and physical experiences. Meaning that sleep helps consolidate ‘muscle memory' from motor skills practiced that day as well intellectual memory. Whether it's playing sports, playing a musical instrument, or learning math, the skills are enhanced by sleep.

In a related study, researchers took two groups of people, taught them an identical task, and tested them on it three days later. One group was sleep deprived the night after they learned the task and the other group was not. Both groups got adequate sleep for two more nights so that neither was sleep deprived on the day of testing.

The group that did not get enough sleep the night after the task, performed much more poorly on the test than the other group the received adequate sleep after learning. This demonstrates again that consolidating experiences the night after learning is just as important as getting adequate sleep before learning.

Sleep set's your kids up for a successful day by improving their attention and then it drives those experiences home by replaying them again.

Improve Grades

It should be no surprise that the quality of children's grades relate to the quantity of their sleep. Several studies have shown a strong correlation between performance in school and sleep schedule. Kids that get less sleep have worse grades.

In some studies the difference in sleep is not that large between the ‘A and B' student's and the ‘C and below' students. Some studies show that the average difference between these groups of students is only about 30 minutes of total sleep time. This suggests that a little extra sleep goes a long way.

An important factor that many parents may not have considered is the bedtime delay between school nights and weekends. Weekend delay is a factor in school performance as well. Students that have greater than a two-hour difference between school night and weekend performance typically have worse grades than students who have a 1-hour delay or less.

The shift in the sleep cycle can throw the circadian rhythm off and effect neurochemicals that control attention and learning. Also, as discussed above, poor sleep on the weekends will impede consolidation of what was learned during the week.

Improve Mood

The interaction between sleep and brain chemistry applies for mood as well. There are complex systems of neruochemicals and hormones that regulate our mood. This has been a hot topic of research science for decades. We have made significant progress on understanding the system but are still really only scratching the surface.

Sleep and the circadian rhythm impact have a huge effect on this system and our mood. In some cases, lack of sleep can simply lead to irritability and lack of patience. In other cases it can contribute to more serious mood disorders, like depression.

Every parent knows that when their kids don't get enough sleep they are cranky. Sometimes when they get too tired, they get down right nasty and unreasonable. We have all dealt with this. Well, there is a lot of neurochemistry going on behind the scenes in these cases. Lack of sleep disrupts brain serotonin levels, which play a major role in sleep and mood.

How much sleep is enough?

Total sleep is important and we, as parents, should ensure that our kids get to bed early enough to get sufficient sleep. The amount of time needed is variable from age to age and child to child but most parents have a feel for what their kids need. Typically, school age kids need more than 8 hours of sleep to perform optimally. Most kids need 9-10 hours per night.

Again, studies show that kids with greater differences between their school night bed time and weekend bedtime have more daytime sleepiness, greater depressive moods and more sleep cycle problems.

Befriend the sandman and do what's necessary to get our kids in bed on time. Their brains will thank us for it.

Copyright (c) 2006 The Brain Code LLC

About the Author: Simon Evans Boost your Family's Brain Fitness in 30 days with Natural Strategies used by an Expert Brain Scientist and Sports Coach. Learn how at http://www.thebraincode.com Article Submitted On: December 01, 2006 Article Source: http://EzineArticles.com/

Stages Of Sleep And Dreams

When it comes to sleep, the longer you stay awake, the longer you sleep. The amount of sleep a person needs is determined by the Circadian system or the body’s internal clock. Reduction in blood pressure and heart rate are two processes that sleep induces. The two basic distinctions that apply to sleep are NREM or non-rapid eye movement and REM or rapid eye movement. In the duration of one night they occur as a 90-minute cycle, repeating up to six times for the duration of the night in all four stages of NREM and REM. REM results from NREM. Sleep Cycle Four stages in a duration of almost 90-120 minutes makes one sleep cycle. Dreams are common to all stages with the most vivid and memorable in the last stage, the common term for which is REM sleep. The sleep cycle is repeated four to five times a night, sometimes going up to seven. This is the reason for many different dreams in one night. Usually the ones in the last stage prior to waking up are the ones recalled. Not being able to remember the others does not rule out their occurrence. Many are insistent about not dreaming when the truth is that they simply don’t remember doing so. The Stages Of Sleep On falling asleep, the transition sleep or stage 1 begins, progressing a few minutes later to stage 2 of baseline sleep. This is the stage leading to the other three and accounts for nearly 50-65% of sleep time. Another 15-20 minutes later, it reaches stage 3, followed by stage 4, referred to as delta sleep or slow wave sleep due to the very high voltage slow brain waves. Delta sleep has a lot in common to a coma, apart from being reversible. During the first four stages, a reduction takes place in respiration and heart rate with the body relatively immobile. After 30 minutes or so of slow wave sleep, there is a sudden lightening into stage 2, rapidly followed by a very active brain wave pattern called paradoxical or REM sleep. At the same time, respiration and heart rate accelerate with loss of postural and skeletal muscle control. Brain activation occurs simultaneously causing hallucinations and dreams. NREM In stages 1,2 and 3, it is NREM or non-rapid eye movement sleep, when dreams are not as vivid and eyes move. This inactive stage of sleep makes up 97% of sleep, with only 6% who awaken in NREM being able to recollect their dreams. NREM accounts for 78% of sleep. REM During REM or rapid eye movement, eyes move to and fro under closed eyelids. REM occurs in stage 4, for as long as one hour, repeating at 90 to 100 minute intervals, three or four times a night. REM increases brain temperature and makes breathing and heartbeat irregular. Blood flow is increased as well. Most awakening in REM recall dreams vividly due to the brain being very active. REM sleep is considered important for memory and learning. The hypothesis for sleep in general and REM in particular, is of restorative nature. Loss of REM sleep causes irritability, anxiety and depression. Many lapse into REM rebound when REM sleep is insufficient. Therefore REM sleep periods are more frequent in occurrence with a longer than average duration.

About the Author: Dr.Richard Waller has been helping thousands of infetile couples and gave hope to childless women since 1999 through the process of In-vitro fertilization. He is based in England. please visit http://www.biology-online.org Article Source: www.iSnare.com