Did you know that many of us do not get the right amount of sleep our body requires within each 24 hour day? Sure, you might tuck in at a sensible time, but getting enough sleep is not measured by how many hours you bed down for each night, but the quality of that sleep. If you wake up in the morning more tired than when you went to bed, you might have a problem!

For years and years I spent a good eight hours in my bed yet still felt tired when I woke up in the morning and I couldn’t understand it. This made me restless, irritable, and discontent on a daily basis and I was given the nickname ‘Grumpy’ by my work colleagues. Eventually I sought help and it was pointed out by my doctor that I had a sleep disorder which was preventing me from getting enough ‘quality’ sleep at night.

If this sounds familiar, don’t do what I did and suffer unduly as it’s really not necessary. Get your life back on track starting today, and find out why you are tired all the time. Since my problem was diagnosed I’ve become a different person. My personal relationships with other people have improved tenfold and I’m much more alert and relaxed too.

There are many reasons why people don’t sleep well, some mental others physical, but once the problem is discovered a solution can be found. For me, it was a simple matter of my bed and bedding items. This might sound daft but a few changes in the bedroom has improved my life beyond all previous recognition.

After getting some professional advice, I changed my bed and mattress to something more suitable for my size and shape. I also purchased a memory foam pillow which eliminated the discomfort I used to endure each morning with my neck and right shoulder. And finally, I cover up with an ultra soft and unbelievably cozy down comforter.

These small and somewhat costly changes to the bedroom have transformed my general health and wellbeing into the fourth dimension. Okay, so that’s a little over the top, but I have to say, my life is not the same. I not only feel and function better, but I look great too according to those that knew me before I started to enjoy sound sleeping.

Sleep is Important! In fact sleep is a basic human need that we can’t do without, and it’s a natural part of everybody’s life. With research and reports being published all the time by those that study the importance of sleep, more people are now becoming aware about just how vital it actually is. Sleep is something our bodies NEED to do and it is NOT AN OPTION!

If you can’t sleep easy at night, then you really should take a look at finding the root cause of the problem. No one needs to suffer sleep depravation as most problems associated with lack of sleep can be solved or at the very least be improved upon. Remember, Sleep is like diet and exercise in as much as it’s vital for our minds and bodies to function normally.

by Craig Desorcy

Power Sleeping starts with Understanding Sleep

Most people may not realize it but getting proper sleep involves a complex process which not only energizes the body but also promotes healing strengthens the immune system. There are a lot of myths and misconceptions regarding sleep but with a proper understanding of the inner sleep system you can dramatically improve your quality of life.

Power Naps

Naps can be very beneficial for improving energy if done properly and for the right duration. If napping is not done properly it can actually disturb your inner sleep system, inner sleep clock and leave you feeling tired and drained. There are five stages of sleep. The first two stages are considered light sleep and the last three stages are where deep sleep takes place. During Stage 1 and 2 we can be easily awakened. During the latter stages we enter deep sleep which is where major physiological changes take place including a slower heart rate, a drop in respiration and a lower body temperature. People usually enter deep sleep after about 45 minutes and if awakened during deep sleep the processes can be harmed. For this reason naps should always be less than 45 minutes. In fact, it has been determined that ten to twenty minutes naps can be the most effective in increasing energy levels and making you feel refreshed.

Too Much Sleep can be Harmful

It is a common misconception that the longer you sleep the more energy you will have. This is not true. Have you ever noticed that when you sleep longer than usual you are often then tired all day? Sleeping too long can actually rob you of energy and damage your inner sleep system. This is because one very important element of your inner sleep system is prior wakefulness. When you sleep too long you limit your awake time and put stress on your melatonin levels, sunlight exposure time, and body temperature rhythm. Too much sleep can also be detrimental to the quality of deep sleep that you experience which can compromise the immune system.

Quality Sleep for Health

You may have noticed that people tend to sleep longer when they are sick. This is because when we enter deep sleep, Stage 3 and Stage 4, our blood vessels dilate and all of the blood that typically stored in the organs throughout the day moves into our muscles to nourish and repair them. Our immune system activates during deep sleep to heal our bodies and fight off disease.

A proper understanding of the inner sleep system can ensure that we receive the proper amounts of light and deep sleep. This can ultimately resulting more energy, less visits to the doctor and the ability to go on less sleep.

by Robert Kokoska

Sleep better and live better – Positive advantages of a better sleeping habit are well known and its importance can not be simply denied. Health is always linked to your sleeping habits, how well you sleep and the number of sleeping hours in day. Sleep is probably the most loved habit in human history; everyone just loves to have a nap, at least for a few minutes in a day. A tired body needs a good round of sleep, while a weary mind needs a few minutes of rest as well. A good nights sleep weans away tiredness, stress, tension and worries. As a compliment, a good sleep will keep you cheerful and energetic throughout the day. However, sleep pattern among people varies to a considerable degree and many of them are denied the advantages of a better sleep. Lack of sleep or insufficient sleep in people is detrimental to their mind and physique.

Lack of better sleep or insufficient sleep may arise out of a host of factors; improper personal habits and physiological imbalances could cause loss of sleep and in some extreme cases they may lead to chronic insomnia as well. If you feel that youre not sleeping as you should be, then you will consider why such things are happening to you. Try and find out reasons as to why youre not getting better sleep, even during nighttime. Most of the problems related to lack of sleep are habitual and developed over a period of time. Youre what you are! – Your personality is reflected by the number hours you sleep and the overall quality of sleep. Are you sleeping better? Here are some tips for getting a better night sleep:

1. Substances like alcohol, cigarettes, caffeine, nicotine and drugs are precursors to bad sleep; these substances are known to make you restless during night. The resulting restlessness will not allow you to sleep properly and when youre addicted to such substances, you may loose a regular sleeping habit. Avoid such harmful substances to get a better night sleep.

2. Create a proper ambience to induce your body to get a better sleep. Keep your pets out of your bedroom. Minimize harsh light, shut out high decibel sound and instead turn on your favorite music at a very low volume. Keep your room tidy and neat. Check that the bed you sleep is clean and the sheets very fresh.

3. Relax before going to bed; take a warm water shower and eat a light snack with some juice. You can also try meditation exercises or yoga. If you are reader, try and read something that is light humor.

4. Never consume too much liquid before going to bed, as it will make you visit your bathroom many times in the night. Sleeping is a natural act, and never attempt inducing sleep by taking sleeping pills or sleep inducers. Avoid sleeping during daytime and limit it to shorter naps instead.

5. Always wake at the same time every morning and make it a habit. Check your medications and how you take them. Seek tips from your physician about those drugs which may cause loss of sleep.

Better sleep is a combination of good habits and healthy lifestyle; as you try to achieve a perfect balance, youll see a marked improvement in your sleep pattern.

by John Masters

Sleep disorders (also sometimes referred to as somnipathy) are disorders that interrupt a person’s normal sleep patterns. In order for a sleep disorder to be classified as such, it must take place on a more or less regular basis. Occasional or rare sleep disruptions do not constitute as sleep disorders. Some sleep disorders cause problems with mental and emotional functioning while others manifest themselves in physical ways.

Some of the most common sleep disorders include bruxism, delayed sleep phase syndrome (PSPS), hypopnea syndrome, insomnia, jet lag (or desynchronosis), narcolepsy, night terror (or sleep terror disorder, also referred to by its scientific name which is Pavor nocturnus), parasomnias, periodic limb movement disorder (PLMD) and rapid eye movement behavior disorder (RBD).

Other types of sleep disorders include restless legs syndrome (RLS), shift work sleep disorder (SWSD), sleep apnea, sleep paralysis, sleepwalking (also known as somnambulism) and snoring.

Sleep experts break down sleep disorders into three categories. These categories include:

1. Dysomnias
2. Parasomnias
3. Medical or Psychiatric Conditions

Dysomnias

Dysomnias take in a vast array of sleep disorders that are connected to either insomnia or hypersomnolence. Three subcategories of dysomnias are intrinsic (meaning that the origin comes from within the body), extrinsic (meaning that its origin is related to environmental or a variety of pathological reasons) and thirdly, disturbances related to the circadian rhythm of the body.

Examples of dysomnias include insomnia, narcolepsy, restless legs syndrome, obstructive sleep apnea, hypersomnia, recurrent hypersomnia, periodic limb movement disorder, posttraumatic hypersomnia, ‘healthy’ hypersomnia, circadian rhythm sleep disorders, delayed sleep phase syndrome, advanced sleep phase syndrome and non-24-hour sleep-wake syndrome.

Parasomnias

Parasomnias include sleep disorders such as REM sleep behavior disorder, sleep terror, sleepwalking (also called somnambulism), teeth grinding (or bruxism), sleep enuresis (bed-wetting), sudden infant death syndrome (or SIDS) and sleep talking (also referred to as somniloquy).

Psychiatric or Medical Problems

The third and final category of sleep disorders is psychiatric or medical problems that could serve to disrupt regular sleep patterns. Examples include psychoses (such as schizophrenia), mood disorders, anxiety, depression, alcoholism, panic, and sleeping sickness (which can be caused by the Tsetse fly). Please note that snoring is not considered a disorder on its own although it can be the symptom of a greater health problem and it can lead to more serious problems such as sleep apnea.

Factors Involoved

There are varieties of factors that can cause a sleep disorder to begin. Lifestyle changes often play a role such as in those who work shift work (shirt work sleep disorder or abbreviated to SWSD). Other problems that can wreck havoc with consistent sleep patterns include pain or problems with the neck, shoulders or back, sciatica, noise in the environment, incontinence, a room that is too cold, too hot, too dark or too light and a variety of drugs, prescription or otherwise. A number of different drugs can affect sleep in its various stages and often taking sleeping pills or sedatives can make problems even worse because it disrupts the normal sleep pattern even more.

If you snore or find yourself extremely tired throughout the day and unable to concentrate on ordinary daily tasks it would be wise to go see your doctor. As well keeping a diary about your sleep habits can work as a helpful tool when it comes to diagnosing a sleep disorder.

by Steve Bishop

As you may have discovered through your life, having sleep is very important to your well-being. Sleep is essential to you because sleeping will give you the necessary energy to live and breathe through another demanding and stressful day. Sleeping also gives you the time to take it easy, relax, and to stop thinking about your worries and anxieties that will sometimes trouble you in your waking state.

Sleep also helps to look after your body and help your memory to stay sharp. Sleeping is as important as eating and drinking so we should pay attention to our sleeping habits like we check our bank accounts. Without proper sleep, your body will not function efficiently.

Unfortunately, most people feel they do not get enough sleep. Todays high-speed lifestyle causes people to experience lack of sleep. This is largely due to over working and poor diet; while others experience a variety of sleep disorders that just stop them from getting enough sleep.

There are different reasons for sleep deprivation. Somniphobia, (fear of sleeping) tension or stress, environmental noises, working at a night shift, and travelling around from place to place can cause sleep deprivation. But the most common and well-known causes of sleep deprivation are sleep disorders, and the best known sleep disorder is insomnia.

Sleep disorders cause lack of sleep and excessive sleepiness (normally occurs during the day) too. However excessive sleepiness caused by sleep disorders is not healthy. They do not have good quality like the sleep a normal person will experience.

The Sleep Process

As we fall asleep, we enter the transition sleep called Stage 1 and begin our first sleep cycle. Within a few minutes we go into our Stage 2 sleep.

Stage 2 sleep is where the other three stages come from. Within 15-20 minutes we have gradually evolved into Stage 3 then Stage 4 sleep.

Stages 2, 3, 4 are called delta sleep or NREM (non-rapid eye movement) sleep. Our respiration and heart beat slowdown during these 4 stages. Our body also becomes immobile.

After almost half an hour of NREM sleep, our brain goes loco and we go back to stage 2 sleep and then go to REM (rapid eye movement) sleep where our brain becomes very active and our respiration and heart rate increases again.

This is the stage where our dreams occur. Our eyes also move in all directions under our eyelids. The REM sleep will happen for only about 10-20 minutes and then goes back to stage 2 again. This marks the end of the first sleep cycle and then starts all over again.

As we start all over again we gradually lose our time for NREM sleep and replace it with longer alternating stage 2 and REM sleep and by the final sleep cycle, we will spend about half our time in stage 2 sleep and half in REM sleep. Sleep will normally end after six cycles.

Do you suffer from stress? If you answer this with ‘yes’ then it’s quite likely you are not getting enough sleep, or quality sound sleep. Sometimes it’s difficult to know which came first, the stress or the lack or sleep. We can actually place stress alongside sleep as the two are so very important to each other. Tired people do not think or function well and therefore lack of sleep can cause them to be restless and irritable, and anyone feeling like this is prone to becoming stressed in the simplest of situations.

Good sleep is imperative to good health and that’s official. Adults who suffer from a chronic state of tension often suffer stress related symptoms and illness. It’s now a well known fact that folks who sleep well, not only feel and function better than those that don’t, but are less likely to react negatively in stressful situations.

I went through a period where I was constantly agitated and impatient, and found it easy to blame the way I was on the people, places, and things around me. However, after eventually seeking professional help for stress, it was quickly pointed out to me that I was agitated because I was in a constant state of sleep depravation. I always thought that the stress levels were making me tired and I never thought for an instant that it could be the other way around.

Looking a little deeper into the causes for my lack of sleep it was soon revealed that my bed was the main cause for this debilitating condition. Sure, I was sleeping at night, but I wasn’t sleeping well. I had had the same bed for many years and it was sagging and un-supporting. During those sleeping hours I was tossing and turning all through the night as I attempted to reposition myself into a more comfortable position. I would never have thought that changing a bed would have such a drastic positive impact on the way I functioned during those daytime hours.

There are a multitude of reasons why people are stressed, and an interrupted sleep pattern is just one of them, but it’s one that’s more common than many would ever have realized. If you find that stress is making you tired then you are probably too stressed to sleep and it’s this knock on effect that causes so many of us stress related problems.

If you’re having trouble with stress but are otherwise in good overall health, it’s definitely worth taking a look at your bed, your bedding items, and the décor of your bedroom, as all 3 could be contributing to your state of anxiety or nervous tension. Another factor to look at is diet, which can also be a somewhat latent cause of undue stress.

Although the 21st century seems to cruelly dish out a lifestyle that comes with lots of stress related situations as the norm, no one needs to go through as much stress discomfort as they do. It’s often a case of pausing, taking a deep breath, and looking at the root cause of the problem (and there will be one!).

Once the problem is identified a solution(s) can be sought. If in doubt, seek professional medical help without delay, and before you know it an improvement in your overall performance and personal relationships will give you a fresh new perspective on the way you live your life.

by Kathryn Whittaker

Several physical, medical, psychiatric or external factors cause disruption in sleep. Sleeping disorders are a common problem among people all over the world. There can be different types of sleeping disorders and the symptoms and causes may vary according to the types.

Sleeping disorders usually occur due to stress, anxiety, grief, dependencies like alcoholism and various external environmental factors. Many people can experience sleeping disorders due to food sensitivity, which causes disruption while sleeping.

The state of your health can also affect your sleeping. Mood swings, chronic diseases, depression, pain and alcoholism can all cause insomnia. Many women have sleeping disorders due to menstruation-related problems, with some women reporting insomnia during their menstrual periods. Pregnancy is also a common cause of sleeping disorders in women.

Sleeping disorders can be classified into four general categories. They are dyssomnias, parasomnias, medical or psychiatric problems, and proposed disorders.

Dyssomnia happens because of the interruption to the bodys natural resting. It can be caused by external factors or due to environmental factors.

Parasomnia is a sleeping disorder that is caused by difficulties with arousal or sleeping stage changeover. It is a type of sleeping disorders where bedwetting, teeth grinding, night terrors, and sleep talking or walking can disturb sleep. Medical or psychiatric problems, which disturb sleep tend to come from alcoholism, ulcers, asthma and anxiety.

Then there are proposed disorders, which are rest-related disturbances. The time required by people to take rest varies from individual to individual. Some might require longer periods or shorter periods. But if the total rest periods are unusual in length then it causes a sleeping disorder.

There are also less serious sleeping disorders. Many people suffer with excessive night sweating without having fever. Usually youll wake up with your pjs and sheets drenched in sweat. During sleep there can be fidgety or twitchy movements of limbs. Even though this is not a serious problem, it can cause disturbed sleep. Nightmares and vivid dreams can also disturb your sleep.

If you detect any of these symptoms then it is important you seek treatment. Sleep is such a vital component of good health that you should treat any prolonged sleep disorders as warranting attention.

For years, I had regular bouts with insomnia-and I found myself unable to concentrate and focus, and if you ask my family they’d say I was even irritable.  Let’s face it, when you don’t sleep well you’re just not at your best no matter how many energy drinks you down or how many cups of coffee you slurp.

Your body/mind batteries need to be recharged every single night for you to be at your best. I think people really do take the whole issue of sleep sort of as an afterthought.  I think perfect proof of this is if you’ve got all kinds of gadgets and gizmos like TVs and computers in your bedroom.
So let’s go over some tips that should help us actually use the bedroom for what it’s mostly meant for, sleeping.

1..Ditch the wild purple and yellow walls along with your favorite Texas chainsaw massacre posters.  That is, unless you’re 16 — when this sort of thing seems to be a requirement for bedroom decor.  Chances are if you’re 16 you probably have no trouble at all falling to sleep pretty much anywhere- so feel free to keep the crazy decor.
Try more calming, cool colors like shades of blue, green, or more neutral tones of ivory, tan and such to help calm your mood to help you relax and drift off to sleep easier.

2.. Do yourself a favor and think about moving your computer your stereos your televisions into another room altogether. If you regularly have trouble getting to sleep, then watching TV in bed isn’t a great idea.  And having a computer there is actually distracting as well.You want to create a bedroom that’s calming and relaxing. If you resist this idea just try it for a week and see if it works.

3.. Try a humidifier or air purifier especially if you’re in a dry climate. You’ll breathe easier with the air quality being better. I can’t believe how much better I sleep using a humidifier every night.  It’s easier to breathe and the white noise drowns out all the other street noises that would normally keep me awake.  I used to use earplugs for many years, and this worked beautifully until I put one in too far and my eardrum was slightly damaged.  So if you’re tempted to use earplugs please be careful so that doesn’t happen to you.

4.. Keep your bedroom organized and clean. Get yourself a good closet organizer and keep all of your clothes and shoes in order. Keep stuff picked up and clutter down. Having everything in its place will give you a sense of calm. Sure beats wading through piles of clothes strewn about the place.

5.. Your bedroom should be as dark as possible, so make sure your drapes and window treatments are up to the job — this applies especially for those of us who are or have worked night shifts.

6.. If you can’t get to sleep after about 20 minutes, then experts say you’re supposed to get up.Try reading for a few minutes, or watch TV if you need to until you’re ready to go back to bed and try again.  The point is to condition yourself to be ready to go to sleep when your head hits the pillow.

Try some of these tips even though you may not think that they’ll work for you. All you have to lose is not getting any sleep, right…?

by Kacper Postawski

Have you ever wondered exactly why we tend to sleep longer when were sick? As you might already know, we sleep in ‘sleep cycles’. We can categorize these cycles into ‘light sleep’, and ‘deep sleep.’

But just HOW important deep sleep is to our immune system?… As you read, its during the first 3-4 hours of our sleep that we experience the longest period of Stage 3 and Stage 4 sleep.

Stage 3 and Stage 4 Sleep is also commonly termed ‘deep sleep.’ Its during deep sleep that we experience very low brain waves called Theta and Delta brain waves.

Our blood vessels dilate and all the blood that is usually stored in our organs throughout the day moves into our muscles to nourish and repair them. Our immune system also activates during deep sleep to fight disease.

This is why people tend to sleep longer when theyre sick. When you dont take proper care of your inner sleeping system, youre usually at risk of ‘poor sleep.’ Poor sleep happens for a variety of reasons which I outline in the Powerful Sleep book, but the main ‘symptom’ is the inability or the difficulty of obtaining proper amounts of ‘deep sleep.’

Its very common for people who travel across many time zones to get sick very quickly, we usually blame this on ‘Jet-Lag.’ However, jet lag happens because of the bodys natural body temperature rhythm being out of alignment. Jet-Lag commonly creates a disruption of deep sleep, added with the stress of travel, this is a perfect mixture for lowering ones immune system.

Most people live without being aware of all the actions theyre taking in their lives that are completely detrimental to their sleeping system, which are depriving them of energy, and making them SLEEP LONGER than they really need to. Fortunately, there are simple methods to take proper care of your inner sleep system, and strengthen it for maximum performance.