Facebook Twiter Goole Plus Linked In YouTube Blogger

Sleeping


Women Sleeping in Bed on Pillow Sleep is a natural and periodic state of rest during which Consciousness of the world is suspended. A torpid state resembling deep sleep. Apathetic. Quiet and inactive restfulness. Inactive but capable of becoming active. The suspension of consciousness and decrease in metabolic rate. In a condition of biological rest or suspended animation.  "Nature's Soft Nurse" Shakespeare

Sleeping Tools and Tips
Sleep Disorders
Dreams

Previous SubjectNext Subject

Women turning off an Alarm Clock Proper Sleep Habits are Essential for Optimum Health, Energy and Potential. Sleep is both Mentally and Physically Crucial for Concentration, Memory, Learning and Repairing and Rejuvenating the Cells of the Human Body. You need to be aware of all the things that ruin good sleep, and be able to recognize the warning signs.

AAA Foundation for Traffic Safety suggests that drivers who sleep only five or six hours in a 24-hour period are twice as likely to crash as drivers who get seven hours of sleep or more.

Researchers Uncover Why Morning People Should Not Work At Night - Cognitive Tests

What's the difference between Sleeping and taking a NapJet Lag

Chronobiology is a field of biology that examines periodic (cyclic) phenomena in living organisms and their adaptation to solar- and lunar-related rhythms. These cycles are known as biological rhythms.

Circadian Rhythm is the human sleep-wake cycle (the "body clock") The rhythm is regulated by an internal biological clock in the brain as the body responds to light and darkness within a 24 hour cycle. These 24-hour rhythms have been widely observed in plants, animals, fungi, and cyanobacteria.

Sleep Cycles Chart Monophasic sleep is one period of sleep over 24 hours.

Rapid Eye Movement Sleep or REM sleep, is a unique phase of mammalian sleep characterized by random movement of the eyes, low muscle tone throughout the body, and the propensity of the sleeper to dream vividly. This phase is also known as paradoxical sleep (PS) and sometimes desynchronized sleep because of physiological similarities to waking states, including rapid, low-voltage desynchronized brain waves. Electrical and chemical activity regulating this phase seems to originate in the brain stem and is characterized most notably by an abundance of the neurotransmitter acetylcholine, combined with a nearly complete absence of monoamine neurotransmitters histamine, serotonin, and norepinepherine. The cortical and thalamic neurons of the waking or paradoxically sleeping brain are more depolarized—i.e., can "fire" more readily—than in the deeply sleeping brain. The right and left hemispheres of the brain are more coherent in REM sleep, especially during lucid dreams.

Polyphasic Sleep is the practice of sleeping during two periods over 24 hours, while polyphasic sleep refers to sleeping multiple times - usually more than two.
Polyphasic Sleep Foundation

Segmented Sleep is the practice of sleeping during two periods over 24 hours.

Slow-Wave Sleep is when the EEG activity is synchronized, producing slow waves with a frequency of less than 1 Hz and a relatively high amplitude. The first section of the wave signifies a down state, which is an inhibition period in which the neurons in the neocortex are silent. This is the period when the neocortical neurons are able to rest. The second section of the wave signifies an up state, which is an excitation period in which the neurons fire briefly at a high rate. The former state is a hyperpolarizing phase and the latter is a depolarizing phase. The principal characteristics during slow-wave sleep that contrast with REM sleep are moderate muscle tone, slow or absent eye movement, and lack of genital activity.

Sleep Patterns around the World
What happens when you Sleep?
What Happens when you don't get Enough Sleep? (info-graph)

Yawn is a reflex consisting of the simultaneous inhalation of air and the stretching of the eardrums, followed by an exhalation of breath. Commonly associated with tiredness and sleepiness, but also can be caused by boredom, hunger, stress, and when one's blood contains increased amounts of carbon dioxide and therefore becomes in need of the influx of oxygen (or expulsion of carbon dioxide) so the body yawns as a reflex. Breathing

Brain

Melatonin is a hormone that anticipates the daily onset of darkness. It's produced by the pineal gland which is a small endocrine gland in the vertebrate brain. The shape of the gland resembles a pine cone, hence its name. The pineal gland is located in the epithalamus, near the center of the brain, between the two hemispheres, tucked in a groove where the two halves of the thalamus join. The pineal gland produces melatonin, a serotonin derived hormone which modulates sleep patterns in both circadian and seasonal cycles.

Serotonin is a monoamine neurotransmitter that helps in the regulation of mood, appetite, and sleep.

Suprachiasmatic Nucleus is a tiny region of the brain in the hypothalamus, situated directly above the optic chiasm. It is responsible for controlling circadian rhythms. The neuronal and hormonal activities it generates regulate many different body functions in a 24-hour cycle, using around 20,000 neurons.

Hypnagogia is the experience of the transitional state from wakefulness to sleep. Dreaming

Galanin is predominately involved in the modulation and inhibition of action potentials in neurons. Galanin has been implicated in many biologically diverse functions, including: nociception, waking and sleep regulation, cognition, feeding, regulation of mood, regulation of blood pressure, it also has roles in development as well as acting as a trophic factor, which is a naturally occurring substance capable of stimulating cellular growth, proliferation, healing, and cellular differentiation. Usually it is a protein or a steroid hormone. Growth factors are important for regulating a variety of cellular processes.

Cortisol normally, has the highest cortisol secretion in the second half of the night with peak cortisol production occurring in the early morning. Following this, cortisol levels decline throughout the day with lowest levels during the first half of the night. Cortisol awakening response is independent of this circadian variation in HPA axis activity; it is superimposed upon the daily rhythm of HPA axis activity; and it seems to be linked specifically to the event of awakening. Linked to the hippocampus' preparation of the hypothalamic-pituitary-adrenal axis (HPA) in order to face anticipated stress.

Ghrelin the "hunger hormone", also known as lenomorelin (INN), is a peptide hormone produced by ghrelinergic cells in the gastrointestinal tract which functions as a neuropeptide in the central nervous system. Besides regulating appetite, ghrelin also plays a significant role in regulating the distribution and rate of use of energy. When the stomach is empty, ghrelin is secreted. When the stomach is stretched, secretion stops. It acts on hypothalamic brain cells both to increase hunger, and to increase gastric acid secretion and gastrointestinal motility to prepare the body for food intake.

Gamma-Aminobutyric Acid is the chief inhibitory neurotransmitter in the mammalian central nervous system. It plays the principal role in reducing neuronal excitability throughout the nervous system. In humans, GABA is also directly responsible for the regulation of muscle tone.

Parasympathetic Nervous System is one of the two divisions of the autonomic nervous system, the other being the sympathetic nervous system. The autonomic nervous system is responsible for regulating the body's unconscious actions. The parasympathetic system is responsible for stimulation of "rest-and-digest" or "feed and breed" activities that occur when the body is at rest, especially after eating, including sexual arousal, salivation, lacrimation (tears), urination, digestion and defecation. Its action is described as being complementary to that of the sympathetic nervous system, which is responsible for stimulating activities associated with the fight-or-flight response.

Temporoparietal Junction is an area of the brain where the temporal and parietal lobes meet. Incorporates information from the thalamus and the limbic system, as well as from the visual, auditory, and somatosensory systems. The TPJ also integrates information from both the external environment as well as from within the body. The TPJ is responsible for collecting all of this information and then processing it. This area is also known to play a crucial role in self-other distinctions processes and theory of mind (ToM).

Sleep Spindle is a burst of oscillatory brain activity visible on an EEG that occurs during stage 2 sleep. It consists of 12–14 Hz waves that occur for at least 0.5 seconds. Sleep spindles are generated in the reticular nucleus of the thalamus. Sleep spindles (sometimes referred to as "sigma bands" or "sigma waves") may represent periods where the brain is inhibiting processing to keep the sleeper in a tranquil state. Along with K-complexes they are defining characteristics of, and indicate the onset of, stage 2 sleep. They are often tapered at both ends and frequently seen over the frontal and central head regions. They may or may not be synchronous, but they should be symmetrical and bilateral. During sleep these spindles are seen in the brain as a burst of activity immediately following muscle twitching. Researchers think the brain, particularly in the young, is learning about what nerves control what specific muscles when asleep. Spindles generated in the thalamus have been shown to aid sleeping in the presence of disruptive external sounds. A correlation has been found between the amount of brainwave activity in the thalamus and a sleeper's ability to maintain tranquility. Sleep spindles result from interactions between cells in the thalamus and the cortex. Sleep spindle activity has furthermore been found to be associated with the integration of new information into existing knowledge as well as directed remembering and forgetting (fast sleep spindles). During NREM sleep, the brain waves produced by people with schizophrenia lack the normal pattern of slow and fast spindles. Loss of sleep spindles are also a feature of familial fatal insomnia, a prion disease. Changes in spindle density are also observed in disorders such as epilepsy and autism.

What is Time?


Sleep Disorders

Child In Pajama's Yawning and ready for Bed
Sleep Disorders (webmd) - More than 50 million Americans suffer from sleep disorders.

Parasomnia are abnormal movements, behaviors, emotions, perceptions, and dreams that occur while falling asleep, sleeping, between sleep stages, or during arousal from sleep. Most parasomnias are dissociated sleep states which are partial arousals during the transitions between wakefulness and NREM sleep, or wakefulness and REM sleep.

Insomnia is a sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of motor vehicle collisions, as well as problems focusing and learning. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month.

Sleep Deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function.

Hypersomnia is excessive daytime sleepiness (EDS), or prolonged nighttime sleep, which has occurred for at least 3 months prior to diagnosis.

The Insomnia Blog
Sleep Debt
Healthy Sleep (Harvard)
What wakes me Up

Delayed Sleep Phase Disorder is a chronic dysregulation of a person's circadian rhythm (biological clock), compared to the general population and relative to societal norms. The disorder affects the timing of sleep, peak period of alertness, the core body temperature rhythm, and hormonal and other daily cycles. People with DSPD generally fall asleep some hours after midnight and have difficulty waking up in the morning. People with DSPD probably have a circadian period significantly longer than 24 hours. Depending on the severity, the symptoms can be managed to a greater or lesser degree, but no cure is known

Advanced Sleep Phase Disorder is a condition in which patients feel very sleepy and go to bed early in the evening (e.g. 6:00–8:00 p.m.) and wake up very early in the morning (e.g. around 3:00 a.m.).

Phase Chronotherapy

Shift Work Sleep Disorder characterized by insomnia and excessive sleepiness affecting people whose work hours overlap with the typical sleep period. There are numerous shift work schedules, and they may be permanent, intermittent, or rotating; consequently, the manifestations of SWSD are quite variable.

Non-24-Hour Seep Wake Disorder is defined as a "chronic steady pattern comprising daily delays in sleep onset and wake times in an individual living in society." Symptoms result when the non-entrained (free-running) endogenous circadian rhythm drifts out of alignment with the light/dark cycle in nature. PDF

Effects from Lack of Sleep (Info-Graph Image)

Dreams - Nightmares

Snore Lab App - Video
Snoring Center

Silent Partner quiets snoring noise using Active Noise Cancellation

The World's Smartest Anti-Snoring Device

Alternative Medicine Magazine's Definitive Guide to Sleep Disorders: 7 Smart Ways to Help You Get a Good Night's Rest Paperback – August 1, 2007 (amazon) 

Sleep Apnea characterized by pauses in breathing or periods of shallow breathing during sleep. Each pause can last for a few seconds to several minutes and they happen many times a night. In the most common form this follows loud snoring. There may be a choking or snorting sound as breathing resumes. As it disrupts normal sleep, those affected are often sleepy or tired during the day. In children it may cause problems in school or hyperactivity.

Airing: The first Hoseless Maskless Micro CPAP

Continuous Positive Airway Pressure is a form of positive airway pressure ventilator, which applies mild air pressure on a continuous basis to keep the airways continuously open in people who are able to breathe spontaneously on their own.
CPAP

Provent Sleep Apnea Therapy applied to the nostrils nightly and requires no mask or machine.

Upper Airway Resistance Syndrome is a sleep disorder characterized by airway resistance to breathing during sleep. The primary symptoms include daytime sleepiness and excessive fatigue.

Breathing - Lungs
Congestion

Narcolepsy is a long-term neurological disorder that involves a decreased ability to regulate sleep-wake cycles.

Rem Intrusion
is a condition where certain characteristics of Rapid Eye Movement (REM) sleep occurs while awake. It is not the same as daydreaming or 'dreaming while awake', but rather a situation where certain areas of the brain become over-active.
REM Sleep Behavior Disorders (webmd)

Sleepwalking is a phenomenon of combined sleep and wakefulness. Sleepwalking occurs during slow wave sleep stage in a state of low consciousness and perform activities that are usually performed during a state of full consciousness. These activities can be as benign as sitting up in bed and walking around as if awake.

Rhythmic Movement Disorder is involuntary, repetitive movements of large muscle groups immediately before and during sleep often involving the head and neck.

Microsleep is a temporary episode of sleep which may last for a fraction of a second or up to 30 seconds where an individual fails to respond to some arbitrary sensory input and becomes unconscious.

Rapid Eye Movement Behavior Disorder involves abnormal behavior during the sleep phase with rapid eye movement (REM) sleep.

Sleep Paralysis is when an individual, either during falling asleep or awakening, briefly experiences an inability to move, speak, or react. This is a transitional state between wakefulness and sleep, characterized by an inability to move muscles. It is often accompanied by terrifying hallucinations to which one is unable to react due to paralysis, and physical experiences (such as strong current running through the upper body). These hallucinations often involve a person or supernatural creature suffocating or terrifying the individual, accompanied by a feeling of pressure on one's chest and difficulty breathing. Another common hallucination type involves intruders (human or supernatural) entering one's room or lurking outside one's window, accompanied by a feeling of dread.

How the Brain Paralyzes Muscles while you Sleep

Memory
Awareness

Restless Legs Syndrome, not to be confused with Hypnic Jerk, Myoclonus or Falling Sensation.

Medications
Diets
Doctor OZ
Fragmented Sleep is a sleep cycle that is typically short on slow-wave sleep and is often unrefreshing.

Jet Lag

Jet Lag is a condition which results from alterations to the body's circadian rhythms resulting from rapid long-distance trans-meridian (east–west or west–east) travel on high-speed aircraft. For example, someone travelling from New York to London feels as if the time were five hours earlier than local time. Jet lag was previously classified as one of the circadian rhythm sleep disorders. The effects of jet lag are noticeably worse traveling west to east than in the opposite direction. Arguably this is because it is the shortened day of eastward travel that produces the disruption to the circadian clock.

Social Jet Lag (webmd)
Jet Lag Molecule SIK1
Suprachiasmatic Nucleus

Sleep cycle is regulated by metabolism, body temperature, thirst, appetite, and hormone levels, which are all synchronized across the body's various organs by a photosensitive system. Exercising and seeking light exposure at certain hours of the day helps with adjusting our normal sleep patterns, example, people traveling east by more than four time zones should avoid bright lights in the morning hours and actively seek them out in the afternoon to help reset the Circadian Rhythm. Avoiding bright lights, especially blue light, is key to preventing Melatonin suppression. Avoid bright lights from electronic devices like PC's, Smartphones and TV's. Wearing Amber or Orange Tinted Sunglasses helps with reducing light exposure. Also try using F.Fux on your PC can help lower light exposure that could help you get to sleep easier.

Chris Kresser
Sleep on a Plane (image)
Can you Reset your Sleep Cycle by Fasting for 16 hours?
Reset Sleep Cycle
Info-Graph by Work the World

Oxygen levels can reset circadian clocks of mice changing the concentration of oxygen in cells by just 3%, twice a day, will synchronize mouse cells to a circadian rhythm. Light, food, and temperature are the best known cues that can influence circadian rhythms. HIF1A

Sleeping in unfamiliar Places

50 to 70 million adults have a sleep or wakefulness disorder, and 80 million people qualify as obese,
so these two epidemics may be a relating factor in some cases.

Exploding Head Syndrome is a benign condition in which a person hears loud imagined noises (such as a bomb exploding, a gunshot, or a cymbal crash) or experiences an explosive feeling when falling asleep or waking up. These noises have a sudden onset, are typically brief in duration, and are often jarring for the sufferer.

Enuresis (Bed Wetting)
Bruxism (Teeth Grinding)

EMF 
Elderly people with sleep-disordered breathing or sleep apnea had more than twice the odds of developing dementia years later. (Psychiatrist Kristine Yaffe) 

Memory Disorders Clinic

Are you an Early Bird Morning Person or Lark Person, or, are you a Night Owl?

Researchers ID first two Genes Regulating Sleep in mice using genetic screening

New study illuminates key aspects of how we fall asleep and wake up
Suprachiasmatic Nucleus  SCN
Ion Channel (wiki)
BK Channel (wiki)

Sleeping is sometimes difficult in unfamiliar places
Night Watch in One Brain Hemisphere during Sleep Associated with the First-Night Effect in Humans.

Adaptation (eye) is the ability of the eye to adjust to various levels of darkness and light.

Default-Mode Network stays on alert when we sleep in a different place. This half-asleep, half-awake state may work as a way to monitor unfamiliar surroundings.

Unihemispheric Slow-wave Sleep is sleep with one half of the brain while the other half remains alert.

Sleep (non-human) refers to a behavioral and physiological state characterized by altered consciousness, reduced responsiveness to external stimuli, and homeostatic regulation.

Sleeping on a Plane

Drooling (also known as salivation, driveling, dribbling, slobbering, or, in a medical context, sialorrhea) is the flow of saliva outside the mouth. Drooling can be caused by excess production of saliva, inability to retain saliva within the mouth (incontinence of saliva), or problems with swallowing (dysphagia or odynophagia). Drooling or sialorrhea can happen in sleep. It is often the result of open-mouth posture from CNS depressants intake or sleeping on one's side. In sleep, saliva may not build at the back of the throat, triggering the normal swallow reflex, thus allowing for the condition.

Hypersalivation also called ptyalism or sialorrhea) is excessive production of saliva. It has also been defined as increased amount of saliva in the mouth, which may also be caused by decreased clearance of saliva. Hypersalivation can contribute to drooling if there is an inability to keep the mouth closed or in difficulty in swallowing the excess saliva (dysphagia).

Congestion

Dehydration

You have to be aware of your thoughts as much as you can during the day. Thoughts can effect your mood. This is fact. So you need to be aware of your thoughts, and be aware of how you feel. You are in control because you can control what you're thinking about. You will not be able to do this all the time, but the more aware you are, the more control you have. Tired? Fatigued? Lethargic? Have trouble focusing? Feeling depressed? Is it from lack of sleep? Or the lack of exercise? Or the lack of healthy nutrition? Or maybe a sign of sickness? A traumatic experience? You should have the correct answers to these questions everyday. If not, then you will be easily distracted without any warning.

(Last Night) I Didn't Get To Sleep At All - 5th Dimension (Great Classic Song on youtube)


Sleeping Tips - Sleeping Aids - Relaxation Techniques - Sleep Monitors


Guide To Healthy Sleep U.S. Department of Health and Human Services-National Institutes of Health

American Academy of Sleep Medicine
Sleep Foundation
Sleep Doc
Journal Sleep
Temperature Regulation

Sleeping Aids
Dream Essentials
Sleep Phones
Foods that Affect Sleep

Things that may help you feel like Sleeping

Breathing Exercises (mediitation)

Diaphragmatic Breathing abdominal breathing, belly breathing or deep breathing is breathing that is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. Air enters the lungs and the belly expands during this type of breathing. This deep breathing is marked by expansion of the abdomen rather than the chest when breathing. It is a form of complementary and alternative treatment. Diaphragmatic breathing is also known scientifically as eupnea, which is a natural and relaxed form of breathing in all mammals. Eupnea occurs in mammals whenever they are in a state of relaxation, i.e. when there is no clear and present danger in their environment.

Self Hypnosis

To increase Oxygen Levels, Inhale slowly until your lungs are full. Hold the oxygen in your lungs for five to 10 seconds, then slowly exhale while you make a humming sound.

Asleep in 60 seconds: 4-7-8 breathing technique claims to help you nod off in just a minute (youtube)

4-7-8 Breath - Breathing Techniques

We take almost 6000 breaths when we sleep around 8 hours.

Yoga Poses before Sleeping: Modified Goddess, Spinal Twist, Upside-Down Relaxation.
Yoga

Technology Tools to Improve Sleeping

Binaural Beats
Relaxing Music 
Music
Max Richter (Sleep) 8 hour version
Sounds (with off timer)

Sound Machine or Sleep Machine can help you sleep in noisy environments, but be careful with children because the Decibel level may be to high for children's young sensitive ears.

QuietOn - Active Noise Cancelling Earplugs
Naptime: Smart Eyeshade Sound with EEG technology.
Noise Filtering

MyBivy helps our Soldiers sleep at night through intensive body tracking, statistical analysis, and VA doctor notifications. Stress

Sleep Stages Chart Home Sleep Monitors - Sleep Testing Products
Hello Sleep Behavior Monitor 
Sleep Monitors
Fit Bit
Sleep Tracker
Beddit 3 Sleep Tracker
Sleep View
Zeo Personal Sleep Coach
My Zeo
Reston Sleep Monitor
Eight Sleep
Juvo: Track & Manage Sleep From Under Your Bed
Actively tracks & manages your sleep so you stay healthy. Slips under any mattress, no wearables!
Sleep Shepherd Blue: A Sleep Tracker that HELPS You Sleep 
Sensmi Wristband Tracks and analyzes your stress levels and sleep patterns.
EverSleep - Wake Up Refreshed 5-In-1 Sleep Tracker . Understand why you wake up tired - get the device that helps coach you to improve your sleep.
REMI: The all-in-one sleep companion for kids
Hello
Technology Apps

New AI algorithm monitors sleep with radio waves. Patients with sleep disorders could be studied nonintrusively at home using wireless signals. Researchers have devised a new way to monitor sleep without any kind of sensors attached to the body. Their sensor uses low-power radio waves that detect small changes in body movement caused by the patient's breathing and pulse, then translates those measurements into sleep stages: light, deep, or rapid eye movement (REM).

Sleep Studies- Sleep Lab (webmd)
In-Lab Sleep Study
Sleep Specialist (webmd)
Sleep Centers
Sleep Research

Body Temperature Monitoring

Deep Sleep Therapy also called prolonged sleep treatment or continuous narcosis, is a psychiatric treatment in which drugs are used to keep patients unconscious for a period of days or weeks.

Sleeping Pills
The Sleep Doctor

Orexin also called hypocretin, is a Neuropeptide that regulates Arousal, Wakefulness, and Appetite.

Sleep Advice
Sleep
Imagery Rehearsal Therapy
Imagery Rehearsal Therapy

How the Body’s Trillions of Clocks Keep Time Cellular clocks are almost everywhere. Clues to how they work are coming from the places that they’re not.

Wakeup, Naturally
You shouldn't have to shock yourself with an annoying alarm clock to wakeup. There are many alternatives to wake up naturally, which are a lot healthier.
How to Wakeup Early
Tips on How to Wake Up On Time 

Wake Up light (youtube)
Amazon (wake up light)

Full Spectrum Sun Simulator 
AYO: Blue light Therapy

Color Therapy

Dark Therapy (blue effects sleep)

Light Therapy consists of exposure to daylight or to specific wavelengths of light using polychromatic polarised light, lasers, light-emitting diodes, fluorescent lamps, dichroic lamps or very bright, full-spectrum light. The light is administered for a prescribed amount of time and, in some cases, at a specific time of day.
What is Light?

AXIS Gear: Motorize your existing window shades


Videos about Improving Sleep - Techniques for Relaxation Videos

Sleep Techniques (video)
How To Sleep Better (youtube)
Relaxing Breath Technique (vimeo)
Secret Life of Your Body Clock (youtube)
Sleep Removes Waste from the Brain (video)

Lymphatic System is part of the circulatory system and a vital part of the immune system, comprising a network of lymphatic vessels that carry a clear fluid called lymph (from Latin, lympha meaning water) directionally towards the heart.

Cerebrospinal Fluid Deep Sleep Hypnosis (youtube)
Relaxation Techniques (youtube)
Om Mani Padme Hum Mantra 8 Hours (youtube)

Meditation  -  Self Hypnosis


How to Fall Asleep Faster Tips
Before going to Bed...
Take a warm shower or a Soaking in the Tub
Put on your Pajamas
Wear socks to bed
Immerse your face in very cold water for 30 seconds.
Drink some Warm Milk
4-7-8” breathing technique, or Blow bubbles.
Hide your clock.
Scent your bedroom with lavender. Soothing Scents
Picture your favorite place.
Do some Reading or Writing
Listen to music that has a slow rhythm of 60 to 80 beats per minute.
Light a candle for a few minutes, candlelight blue light waves help create sleep-friendly circadian rhythms.

Progressive Muscle Relaxation
Involves slowly tensing and then relaxing each muscle in your body to help your body relax. The Mayo Clinic describes the technique as follows: Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat. "I encourage patients to try progressive relaxation," says Meltzer. "It's not enough by itself, but in combination with other things, it definitely makes a huge difference."

Give yourself Acupressure
Acupressure between your eyebrows, there is a small depression on the level of your brows, right above the nose. Apply gentle pressure to that point for a minute. Between your first and second toes, on top of the foot, there is a depression. Press that area for a few minutes until you feel a dull ache. Imagine that your foot has three sections, beginning at the tips of your toes and ending at the back of your heel. Find the distance one-third back from the tips of your toes and press on the sole of your foot for a few minutes. Massage both of your ears for a minute.


Sleeping Tips - Bedtime Routines - Experiences  (From Amerisleep Blog)

Bedtime Routines

1. About one hour before bedtime, I like to have a small smoothie. I make sure it has tart cherry juice, which in a recent study done at Louisiana University, has been shown to increase sleep, because of its melatonin content as well as phytonutrients that inhibit the breakdown of tryptophan. I also include a banana which contains tryptophan, magnesium, potassium and vitamin B6 (Pyridoxine). Tryptophan is converted  to serotonin and melatonin. Magnesium and potassium relax muscle and nerve cells and B6 is necessary for the conversion of tryptophan into serotonin. I add some almond milk for more tryptophan and magnesium. Lastly, some flaxseed for omega 3’s that tend to be calming.
2. Meditation or Progressive Muscle Relaxation. Either of these techniques decrease levels of sleep preventing stress. They promote both psychological and muscle relaxation. They inhibit the sympathetic (fight or flight) nervous system and increase output from the relaxing parasympathetic nervous system. Incidentally, I am incorporating these techniques into my patient’s insomnia program.
3. A cup of green or chamomile tea. Green tea contains theanine, an amino acid which is able to cross the blood brain barrier. It increases alpha waves in the brain. Alpha waves are seen in electroencephalograms during relaxed wakefulness just before sleep. This is probably one of the ways that theanine induces a relaxed state and decreases anxiety. Chamomile contains apigenin, a plant based compound, that stimulates calming gabba receptors in the brain and helps to promote sleep.
4. I make my bedroom a no computer, no electronics zone. That includes the television and cell phones. All of these devices emit blue melatonin suppressing light.

Dr. Carolyn Dean, MD, ND is a sleep expert, a medical doctor and nutrition expert, author of “The Complete Natural Medicine Guide to Women’s Health”. Dr. Dean also serves as the medical director for the Nutritional Magnesium Association.

1.
Magnesium is known as the anti-stress, anti-anxiety mineral and is a natural sleep aid. Numerous studies have shown its effectiveness in lowering anxiety and reducing stress levels as well as helping with deeper more restful sleep. Over 75% of women do not get their recommended daily allowance of this mineral which is a co-factor in 700-800 enzyme reactions in the body. A magnesium deficiency can magnify stress and anxiety making it harder to go to sleep and stay asleep. Serotonin, the feel good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function.
Not all forms of magnesium are easily absorbed by the body. Magnesium citrate powder is a highly absorbable form that can be mixed with hot or cold water and sipped at work or at home throughout the day.
2. Electrical appliances and electromagnetic radiation in the bedroom is another factor to be aware of that makes falling asleep and staying asleep more difficult. Keep these to a minimum, do not sleep next to your cell phone, computers, tv, etc.
3. Room temperature. 68 degrees is ideal, warmer and it can disrupt sleep and make it harder to fall asleep..
4. Darkness of bedroom. The darker the better.
5. Eating before bedtime affects sleep quality. Avoid sugar, alcohol and simple carbs, all of these affect sleep quality.
6. Exercise before bedtime can also disrupt sleep.

Dr. Richard Shane, Ph.D. is the Behavioral Sleep Specialist for New West Physicians and founder of Sleep Easily sleep solution:

1.
I drink plenty of fluids during the day and then stop drinking at least three hours before bedtime.
2. I do my best to not be on electronic devices during the 30 minutes before bed. Light from electronic screens can block brain’s production of melatonin, which then makes sleep difficult. Therefore if I watch a movie on television, I use Blue-blocking glasses, which allows me to watch, yet not have it affect melatonin.
3. Bright house lights can also block the brain’s production of melatonin, so I have dimmers on all of the lights in my home. Sufficient light to function, yet dim enough so it doesn’t block brain’s production of melatonin.
4. During the evening, even with my eyes open, I breathe the Sleep Breath, which is part of the Sleep Easily method I developed. That deeply relaxes me.
5. I never watch the news or read an online newspaper in the evening. Too disturbing. I read news once during the day so I can be informed without it disturbing my sleep.
6. When we sleep, our body temperature drops. Having a cooler room temperature helps the body cool a bit, which helps with sleep. So I have the house thermostat set to 55 degrees starting at 10:30. In reality, the temperature usually only goes down to 65.
7. I like total darkness, so I have blackout shades in my bedroom.
8. When it’s time to go to bed, in my bedroom, I clean up any clutter because a clutter-free bedroom helps calm my mind.
9. In my bedroom, I hang over and touch my toes. That stretches my hamstring muscles and the muscles in the back of my neck, releasing tension I stored during the day.
10. I sit in a chair for a few minutes, with my eyes closed, breathing my Sleep Breath without distractions. I soon have the body feeling of easing toward sleep and then I get into bed. I put one hand on my heart and another on my abdomen to calm those two key areas, which then calms body and mind. I allow my tongue to be calmer, which is an element of the Sleep Easily method. I then use the other steps to get closer and closer to sleep without the pressure of having to get all the way to sleep. My mind rests in calmness and my body eases into sleep.

Amy Landolt is the owner of Northshore Acupuncture Center and a Licensed Acupuncturist who specializes in the treatment of sleeping issues.

1. I try to go to bed as soon as I feel tired. If you miss that window, you can get a second wind and it is difficult to get to sleep.
2. I avoid using electronics at least one hour before bed. I actually wait to cleanup from dinner until close to bedtime during my
electronics-free time. (My grandmother must be rolling in her grave at my leaving the dirty dishes that long!).
3. Right before I turn off the lights, I review at least five things for which I’m grateful. My bedroom is conducive for sleep - I have room darkening shades and do not have clocks or electronics with lights. I typically diffuse an Essential Oils Calming Blend. I usually fall asleep pretty quickly. However, if I am expecting to have a harder time falling asleep because of stress, I will do some yoga poses, spritz my pillow with lavender and/or drink Sleepmix tea with catnip, skullcap, hops, chamomile, peppermint and yarrow. Other tips include Acupuncture, and Magnesium citrate supplements — a magnesium deficiency can cause insomnia, and according to the World Health Organization, most Americans have a magnesium deficiency.

Dr. Gregg Schneider is a dentist/nutritionist and a sleep expert treating patients with apnea and sleep disturbances.
I personally try and go to bed at the same time everyday and shoot for 8 hours of sleep. I don’t ingest caffeine after 2:00 pm. I exercise 3-4 days per week which helps with falling asleep.
If you have trouble falling asleep I recommend:
Seditol, a blend of magnolia and jujube 1 hour prior to bedtime.
1.5 mg of melatonin 45 minutes prior to bedtime can aid in falling asleep.
150mg of bioactive milk peptides, can also be helpful.
These supplements can be used alone or in combination.

The Takeaways
We all have different schedules, sleep styles and preferences, so the key is to find a rhythm that works for you. It might be relaxing with a good book or meditation, a warm bath or a warm drink, even a spa routine or deep breathing — whatever helps you clear stress, get comfortable and prepare for bed.
Being mindful of electronics usage and light in the evening.
Keeping bedrooms dark and cool.
Eating a balanced diet, and supplementing with proven things like magnesium if needed.
Getting regular exercise and activity during the day


Private Sleeping Quarters  -  Body Temperature


Controlling Core Body Temperature is important for sleep. Body Temperature drops at night when we get sleepy and then our body temperature rises in the morning when we are about to wake up. If we could design a bed that adjusts the temperature to maintain our needed body temperature that is required for a good sleep we would not wake up so much when our body temperature becomes to cold or to hot. And wouldn't you know it, I did a search and I found a blanket that does just that, 350TC Outlast King Down Alternative Blanket, White. You can also use a Privacy Pop Bed Tent or a Cocoon Disaster Relief Shelter, or use a KURA Bed Tent with a canopy on the feet end with only your head exposed on the other end. Then you would just have the air temperature in the Bed Tent regulated during sleep. You wouldn't need any blankets or top sheets so you don't have to worry about them coming off when you toss and turn during sleep. The bed could also be made of special material like from Outlast Technologies that uses Micro-encapsulation so the bed does not get too hot when you lay in one spot for to long, which would cause you to roll over in the night, which could disturb your sleep.

Dreamaire Quilted Comforter Regulates Body Temperature (amazon)
Outlast Mattress Pad (amazon)
SHEEX® Temperature Regulating Blankets
Temperature Regulating Cotton Blanket, Blue, Twin (amazon)
Luna Sleep Heated Smart Mattress Cover 
SMARTDUVET BREEZE Dual-Zone Temp Self-Making Bed

May have to create a customized adjustable blanket for different temperatures that has long pockets that you can insert or remove down filled clothe tubes that are in different spots in the blanket, the placement will depend on your bodies hot and cold spots. You can also add Velcro adjustable vents.

Clothes that Produce Heat

Temperature Regulating Clothing. If you wake up in the middle of the night sweating and spend the night pulling covers on only to kick them off minutes later, temperature regulating clothing can help give you a better night’s sleep. There are many types of temperature regulating clothing available and various different applications for consumer use.

Many sleep experts say that a cool room, somewhere around 65 degrees, makes for the best sleep, and research backs this notion. For safety reasons, the American Academy of Pediatrics recommends babies sleep without any loose blankets, so at night it's best to choose an outfit that keeps your baby comfortable without extra layers. Avoid over-bundling your baby: most nights your infant can wear a onesie and a cotton swaddle, or cotton pajamas with feet. In the winter, heavier pajamas or an additional sleep sack (a sleeveless, wearable blanket) will work. Older children tend to kick off their covers at night, so you may want to dress your toddler or young child in an outfit that works without blankets as well. Choose pajama fabrics that are breathable and won't cause your child to sweat during the night. The same general principle of cool air for better sleep applies to children, so try to keep the room in the mid-60 degree range.

Shivering and sweating at night
During the night, your body uses its own heating and cooling mechanisms to keep your temperature in a healthy range. But the sensations that come with this natural "thermoregulation" can make it hard to sleep peacefully. When your temperature rises, your body produces sweat that is meant to cool you down as it evaporates off your skin. If the air, your mattress, blankets, or pajamas keep you too warm, you might find yourself damp and uncomfortable. And if the room is too humid, sweating may not even cool you off, since the air is already saturated. On the other hand, if temperatures get too cool, this will produce a shiver, in which your muscles contract and expand rapidly to produce heat. Both of these automatic processes can happen without our conscious knowledge and they tend to make for restless sleep. For ideas on managing temperature, see tips for sleeping with hot flashes and cooling the bedroom.

The relationship between insomnia and body temperatures. Sleepiness and sleep propensity are strongly influenced by our circadian clock as indicated by many circadian rhythms, most commonly by that of core body temperature. Sleep is most conducive in the temperature minimum phase, but is inhibited in a "wake maintenance zone" before the minimum phase, and is disrupted in a zone following that phase. Different types of insomnia symptoms have been associated with abnormalities of the body temperature rhythm. Sleep onset insomnia is associated with a delayed temperature rhythm presumably, at least partly, because sleep is attempted during a delayed evening wake maintenance zone. Morning bright light has been used to phase advance circadian rhythms and successfully treat sleep onset insomnia. Conversely, early morning awakening insomnia has been associated with a phase advanced temperature rhythm and has been successfully treated with the phase delaying effects of evening bright light. Sleep maintenance insomnia has been associated not with a circadian rhythm timing abnormality, but with nocturnally elevated core body temperature. Combination of sleep onset and maintenance insomnia has been associated with a 24-h elevation of core body temperature supporting the chronic hyper-arousal model of insomnia. The possibility that these last two types of insomnia may be related to impaired thermoregulation, particularly a reduced ability to dissipate body heat from distal skin areas, has not been consistently supported in laboratory studies. Further studies of thermoregulation are needed in the typical home environment in which the insomnia is most evident.

Thermoregulation is the ability of an organism to keep its body temperature within certain boundaries, even when the surrounding temperature is very different. Regulation helps maintain optimum temperature needs continually.

Basal Body Temperature is the lowest Body Temperature attained during rest (usually during sleep). It is usually estimated by a temperature measurement immediately after awakening and before any physical activity has been undertaken.

MOORING: Reboots Your Sleep Cycle Ultralight thermal mattress pad that optimizes your sleep cycle and improves your sleep quality.

Kryo Sleep Performance System the ideal sleep temperature is between 60-68 degrees. Kryo makes that happen.

Not too hot, not too cold. Reduces Night Sweats and Thermal Incompatibility for Couples (amazon)

Health O Meter Nuyu Sleep System

Body Temperature can effect your Dreams. If you eat big meals at the end of the day your body will produce more heat during sleep. But you could gain weight.

Weighted Blankets for Insomnia and Falling Asleep Faster.

Hug Machine self-administration of lateral body pressure for Autism, Anxiety and sleep.
Deep Pressure Touch Stimulation, or DPTS.

Spioworks Compression Body Suits.

Edelson Behavioral and physiological (pdf)

Creating Private Sleeping Area 

Hotello 40 Square Foot Room in a Suitcase
Metro Naps

Pause Pod - Your Private Space for Relaxation or sleep.

iNyx - World's most advanced bed.

Privacy Pop Bed Tents could also be used in temporary Hospitals or in Relief Shelters. Pop Bed Tents could have LED lights, small speakers, small fan and a stand for a laptop computer.

Of course you would want a bed tent that is Flame Retardant, Non Toxic and made of Natural Fibers.

Nontoxic Flame Resistant Fabric From Renewable Ingredients
Fire Retardant Sprays
Warnings

Mosquitos (nets)

House Plants that improve indoor Air Quality 

You may also want to look into Earthing or Grounding for Health benefits.

Beds

What is better an Old Fashion Mattress or a Memory Foam Mattress?
Hard or Soft Mattress? Spring Mattress vs Foam Mattress (ehow)

Organic Sleep
Lull
The Clean Bedroom
Tuft and Needle Bed Handcrafted Mattress (Queen) (amazon)
Organic Memory Foam
On Purple No Pressure Mattress
Dromma Bed reactive material made from a biological based, sustainable, renewable resource. The Eco-friendly foam.

Sheets
Silvon Sheets permanently prevent the growth of unwanted bacteria.
29 Linens: Rest well in Copper-Infused Bed Sheets that naturally eliminate bacteria, renew damaged skin, and help you rest well!

Covers (temperature)

Green Products

Pillows
How to Choose the Right Pillow
If you are a stomach sleeper, you will need a soft, fairly flat pillow. A back sleeper should look for a medium thick pillow. Side sleepers will need a thicker, firmer pillow to help support the neck. Mixed sleeper and you find many positions comfortable throughout the night, look for a pillow that is of medium thickness, and a bit softer so that it can be used comfortably in different positions. A positional pillow is a lower case n-shaped pillow that claims to help those with sleep apnea stay in the ideal position. The pillow also claims to help reduce tossing and turning throughout the night. Cervical pillows provide extra firmness in the lower part of the pillow in order to provide support for the neck. The claim is that these pillows will help reduce neck tension and headaches, however there has not been sufficient research to back up this claim. Anti-snore pillows claim to help position the head so that the airways remain open by lifting the chin away from the chest. Cool pillows are designed to include fillings that absorb head heat in order to keep you feeling cool. Although they can be used by anyone who wishes to keep cool at night, they may be particularly suitable for someone suffering from hot flashes. Oxygen pillows are designed to promote the circulation of air, which is meant to help you breathe more freely and deeply while you sleep. While some claim this has helped relieve pain, doctors are not sure how or whether or not this technology actually works.

How to Choose a Pillow (youtube)
Ostrich Pillow - Travel Pillow
Purple® Pillow: The World's First No-Pressure Pillow

Sleep Positions


Sleep Positions
What Your Sleeping Style Says About You

Sixty-three percent of Americans sleep on their side. Only 14% sleep on their back and 16% on their stomach. No one stays in one position all night, and doing so is not good for circulation. Approximately 40% of people sleep in the fetal position.

The sympathetic nervous system is slowed when an individual sleeps on the right side. This can help lower blood pressure and slow heart rate during sleep, both of which benefit people with heart problems. But it's not the same for everyone of course.

Sympathetic Nervous System is to stimulate the body's fight-or-flight response.

Autonomic Nervous System regulates bodily functions such as the heart rate, digestion, respiratory rate, pupillary response,
urination, and sexual arousal. This system is the primary mechanism in control of the fight-or-flight response and the freeze-and-dissociate response.

Parasympathetic Nervous System

Peripheral Nervous System is to connect the central nervous system (CNS) to the limbs and organs, essentially serving as a communication relay going back and forth between the brain and the extremities.


Dreams


Dreams are a series of Mental Images and Emotions occurring during Sleep. A state of mind characterized by Abstraction and release from Reality. Occurs Involuntarily in the mind during certain stages of sleep. The content and purpose of dreams are not definitively understood. Frame Rate

Oneirology is the scientific study of dreams. Current research seeks correlations between dreaming and current knowledge about the functions of the Brain, as well as understanding of how the brain works during dreaming as pertains to Memory formation and mental disorders. The study of oneirology can be distinguished from dream interpretation in that the aim is to quantitatively study the process of dreams instead of analyzing the meaning behind them. Dreams
 
Theories on why we Dream? (youtube)

Rapid Eye Movement Sleep (REM)

The Neural Correlates of Dreaming. Dreaming has been identified with rapid eye-movement (REM) sleep, characterized by wake-like, globally 'activated', high-frequency electroencephalographic activity. However, dreaming also occurs in non-REM
(NREM) sleep, characterized by prominent low-frequency activity. Most of us have about five dreams each night, though we're not likely to remember any of them.

Sleep Spindle is a burst of oscillatory brain activity visible on an EEG that occurs during stage 2 sleep. It consists of 12–14 Hz waves that occur for at least 0.5 seconds. Sleep spindles are generated in the reticular nucleus of the thalamus.

Sandman a mythical character who puts people to sleep and brings good dreams by sprinkling magical sand onto the eyes of people while they sleep at night.

Dreams of the Deceased

Incorporation of Memories into Dreams involving immediate incorporations of events from the preceding day, and the Dream-Lag Effect, involving incorporations delayed by about a week.

Why its Hard to Remember certain Dreams? During REM State, the hippo campus is not communicating in sync with the neocortex, so memories are not being completely formed. Quickly waking up from a dream increases the memory of that dream, and also, having lucid dreams also increase memories of dreams.

Lucid Dreams
Learning how to have Lucid Dreaming can help you to control nightmares, fears and phobias.

Lucid Dreams is any dream during which the dreamer is aware that they are dreaming. During lucid dreaming, the dreamer may be able to exert some degree of control over the dream characters, narrative, and environment.

Lucid Dreaming

The Dead Simple Guide To MILD Lucid Dreaming! (youtube)

MILD: The Mnemonic Induction of Lucid Dreams. MILD Lucid Dreaming.

Dream Incubation is a practiced technique of learning to "plant a seed" in the mind, in order for a specific dream topic to occur, either for recreation or to attempt to solve a problem. For example, a person might go to bed repeating to themselves that they will dream about a presentation they have coming up, or a vacation they recently took. While somewhat similar to lucid dreaming, dream incubation is simply focusing attention on a specific issue when going to sleep.

Dream Yoga
Dreamwork
This Scientist can Hack your Dreams (video and interactive text)
Lucidity
ibandplus audio-visual cues like music, sounds and light to induce lucidity.
Self-Hypnosis
4 Powerful Lucid Dreaming Reality Checks! (youtube)
Hypnagogic is the experience of the transitional state from wakefulness to sleep.
Brain Programing

Bad Dreams

Nightmare is an unpleasant dream that can cause a strong emotional response from the mind, typically fear but also despair, anxiety and great sadness. The dream may contain situations of discomfort, psychological or physical terror. Sufferers often awaken in a state of distress and may be unable to return to sleep for a small period.

Night Terror is a sleep disorder, causing feelings of terror or dread, and typically occurs during the first hours of stage 3-4 non-rapid eye movement (NREM) sleep.

Sleep terrors in children
How to Wake Up from a Bad Dream

Worst thing about a bad dream is that you did not ask for a bad dream to happen. And you also did not ask to have no control over what you do or how you feel in a bad dream. This dream is not you, this dream is not reality, this dream is mostly an indication of your bodies physical changes, either from some kind of change in your life style or some kind of change in the environment. Harmful changes create bad dreams. So now you have to figure out what that thing is in your life that is causing this bad dream to happen. Sometimes it's easy and sometimes it's not so easy.

Recurring Dream is a dream which is experienced repeatedly over a long period. They can be pleasant or nightmarish and unique to the person and their experiences.

Traumatic Memories - Trauma makes it hard sometimes to tell the difference between a sleeping dream and reality.

Stress
Creativity

Do people who are born blind experience “visual” dreams? The dreams of the blind subjects — both those born blind and those blinded later – were predominantly informed by smell, touch, taste and sound, and none of those blind since birth reported a visual impression. But how would they explain it if they could?
Studies have shown that people who were born blind do not have visual dreams.

Telepathy-like communication is a common occurrence in the dreams of those who cannot hear.

"Dreams are normal and are nothing to worry about, but you should pay attention and be aware of your dreams because they might be trying to tell you something."

Pregnant women dream more about pregnancy and childbirth. Hospice workers who act as caregivers to others (whether patients or family members) dream about the experiences of caregiving and the people for whom they care. Musicians dream twice as often about music as non-musicians do. There's also some fascinating research that shows our capacity to dream beyond our waking experiences in profound ways. Dream reports of people born paralyzed reveal that they walk, swim, and run in their dreams as often as people without paralysis. Dream reports of people born deaf indicate they often hear in their dreams. These reports may lend credence to a theory of dreaming that suggest dreams serve as a broad, virtual-reality model of waking life -- a proto-consciousness -- that instructs and supports survival and growth.

Typical Dreams
School dreams: studying, taking tests
Being chased
Sexual dreams
Falling
Being late
Flying
Being attacked physically
Dreaming of someone dead being alive, or someone alive being dead. 

Everyone dreams more than two hours each night. On average, 20% to 25% of your sleep is a dream state. Dreams occur during both REM (rapid eye movement) and non-REM sleep, but brain activity is heightened during REM periods.

Dreams are similar for people from different cultures around the world, but there are variations. Americans have more physically aggressive dreams than people from most other industrialized nations.

Dreamtime is a term for a pantheist religio-cultural system of Australian Aboriginal beliefs. Dreaming represents many Aboriginal concepts of "time out of time," or "everywhen," when the land was inhabited by ancestral figures, often of heroic proportions or with supernatural abilities. They were often distinct from "gods" as they did not control the material world and were not worshipped, but only revered.

Dreaming (Australian Aboriginal art) is a totemistic design or artwork, which can be owned by a tribal group or individual.

Dreams about having sex are not as frequent, While dreams of falling, being chased or being in school are common.

People who smelled rotten eggs reported more bad dreams while the subjects who smelled roses reported more good dreams. Odors have a stronger effect on dream emotions than other external stimuli because the sense of smell is linked directly to parts of the brain associated with dreaming.

Dreams are important for memory Memory Consolidation, conflict resolution, and regulation of mood.

Some medications can affect the central nervous system and cause nightmares. These include antidepressants, narcotics, and barbiturates.

Pregnant women dream more often than average and tend to have greater recall of their dreams. Experts say this is caused by changes in hormone levels during pregnancy and because pregnant women sleep more, and thus dream more, than usual.

More Dreams Means Less Sleep

REM Rebound is the lengthening and increasing frequency and depth of Rapid Eye Movement (REM) sleep which occurs after
periods of sleep deprivation. When people have been prevented from experiencing REM, they take less time than usual to attain the REM state. When people are unable to obtain an adequate amount of REM sleep, the pressure to obtain REM sleep builds up. When the subject is able to sleep, they will spend a higher percentage of the night in REM sleep.

Non-Rapid Eye Movement Sleep is, collectively, sleep stages 1–3, previously known as stages 1–4. Rapid eye movement sleep (REM) is not included. There are distinct electroencephalographic and other characteristics seen in each stage. Unlike REM
sleep, there is usually little or no eye movement during these stages. Dreaming is rare during NREM sleep, and muscles are not paralyzed as in REM sleep. People who do not go through the sleeping stages properly get stuck in NREM sleep, and because muscles are not paralyzed a person may be able to sleepwalk.

The brain practically shuts off in stages three and four and shifts into slow-wave sleep, where heart and breathing rates drop dramatically. Only after 70 minutes of non-REM sleep do we experience our first period of REM, and it lasts only five minutes.
A total non-REM–REM cycle is 90 minutes; this pattern repeats about five times over the course of a night. As the night progresses, however, non-REM stages shorten and the REM periods grow, giving us a 40-minute dreamscape just before waking. Fetuses and babies spend 75 percent of their sleeping time in REM.

Research indicates that people dream 4-6 times per night during an 8 hour sleep cycle, with most dreams occurring during “lighter” stages of sleep.


My Personal Experience with Dreams


I have been having Dreams all my life. Some of my first memories of dreams is when I was a little kid and I use to have these recurring dreams that dinosaurs were chasing me, which was very scary for a child. The turning point was when I was able to control the dream enough to chase the dinosaurs away with a bat. When I woke up I was extremely happy. From that point on that made some of my dreams very interesting to say the least. But more importantly I realized that some dreams can be controlled, of course I cannot control everything in my dreams, but some parts I can. But I still had dreams that I could not control, like the ones when you're falling off a cliff or a structure, very traumatic. But luckily I woke up before I hit the ground. My favorite dream was the flying dream, it was so incredible that you felt like it was some kind of spiritual awakening. Then the sexual dreams, some were frustrating and some were just weird, even when I was able to control the dream I felt like it was not real enough. I also had those Sleep Paralysis dreams. Very intense. Even though the dream seemed so real, I noticed that the dream was not accurate when it came to the correct dimensions that are in reality. I also noticed that when my body temperature is hot I have more violent dreams, I also experience more sleep paralysis dreams when my body temperature was hot. And also noticed that I dreamed less when I was cold at night. So body temperature definitely effects your dreams. This is probably why sometimes Hotter temperatures increase violence and crimes. The high heat effects our thinking and reasoning abilities, why?  Anger

Then around in my 40's (2000-2010), I started to have the most bazar dreams imaginable. More incredible then any Hollywood movie I have ever seen. And the scenes and people could change at any time. I have been wondering lately that some of my dreams may not be my own, as if they are being sent Telepathically while I am in some sort of Hypnagogia state. Maybe because when we sleep our brainwaves are all pretty much similar, which could allow for some people to transmit and receive other peoples dreams or thoughts. Just a theory of course but very interesting. "Maybe the feeling of receiving signals from a higher power is just us receiving messages from each other, or maybe its all the microwaves that transmit information. You need a electronic device to see a video being transmitted but maybe the brain can also interpret these information signals during sleep brain waves.

In 2010 I also had these dreams that a dog is biting my hand, and when I wake up I notice that My Arm Has Fallen Asleep. The dream was trying to warn me of this bad circulation by trying to scare me to wake up using dog bites. But I'm not scared, I'm more disturbed because I like Dogs. Now lately I had a similar dream, but this time it's a Polar Bear in my bed, and the bear has my entire hand in its mouth. And in the dream the pressure of the bite increases to the point that I am anticipating the biting to go right through the bone and bite my hand off, which was the same feeling I had with the dog bite dreams, but that part has never happened. And when I finally did wake up I felt really uncomfortable like something was wrong internally. It was really cold that night and I was still dressed, maybe bad circulation again. Is the animal world trying to communicate something to me or is my brain just trying to alert me about some discomfort? I guess it's time for a Physical Examination, but sadly I don't know any good doctors. So the body can influence our dreams just like our body can sometimes influence our feelings and thoughts. Update 2015: I changed my diet, lost some weight, feel better. No more animal bighting dreams. Still have amazing dreams at 54 years of age. As of 2016, I no longer have these dreams or circulation problems, most likely because I lost weight and I'm also eating better and exercising better. I also sleep more on my back now instead of my side. I still feel some pressure in my chest when sleeping on my side.

I haven't been Lucid Dreaming for years because I'm not trying to. Lucid dreaming takes practice and dedication, you have to consciously say to yourself, "Tonight when I go to sleep I am going to know when I'm dreaming, and I am going to control this dream as much as I can." Of course it doesn't work every time. That's why you have to keep trying and ask every night before you sleep what you want to accomplish in your dreams tonight. Have a purpose, something that activates the sequence, something that helps you change from automatic to manual. Like wanting to kiss a girl in your dream, or stop something violent from happening, or have a flying dream and not be worried about the landing.

I don't think too much about my dreams, but I know that you shouldn't ignore your dreams either. Dreams do communicate
something, they all can't just be random non-sense, as crazy as some dreams are. There must be some reasons why certain dreams are the way they are. Because some dreams do relate to the waking world in some ways. But the dream making process is undefined, so it's hard to interpret the message when you don't know how or why it's made. What are you trying to tell me dreams? Did someone fall into the well? And how does the brain know that I'm even going to remember the dream? It's no good sending a message when I'm not even paying attention. So you must know that I'm remembering certain dreams. But why? So you see, it's not just a Dream.

In dreams I sometimes sense that my Conscience is communicating with my Subconscious, and vice versa.

40-Hz Coherent Magnetic Activity
Fronto-Occipital Phase

I have this feeling when I sleep my brain is Defragging. So of course I asked the Internet this question and this is what I found....
Is Sleep Brain Defragmentation?
Synaptic Plasticity in Sleep: Learning, Homeostasis and Disease
Mental Defragmentation 

Sleep and Learning, sleep does more than allow the brain to rest. It may also aid the consolidation of long-term memories.
REM sleep and slow-wave sleep play different roles in memory consolidation. REM is associated with the consolidation of nondeclarative (implicit) memories. An example of a nondeclarative memory would be a task that we can do without consciously thinking about it, such as riding a bike. Slow-wave, or non-REM (NREM) sleep, is associated with the consolidation of declarative (explicit) memories. These are facts that need to be consciously remembered, such as dates in history.

Brain blocks new memory formation on waking to safeguard the consolidation of existing memories BIU study: During consolidation, the brain produces new proteins that strengthen the fragile memory traces.

Dreams subconscious links to the conscious.
When dreaming you don't have the same awareness as when you are conscious and awake. When dreaming you also don't have access to all your memories and knowledge like you do when you are conscious and fully awake and alert. This is why some dreams don't make sense. You say and do things in your dreams that you normally wouldn't do. Now why would our brains do this? It's not a fair test of our knowledge. So maybe it's your brain just saying hey "what if?" The brain never stops thinking, which is good. But when you're sleeping and dreaming, how does the brain decide what to think about? And how does the brain know if you are even paying attention to the dream? I know when I am working on something that requires many hours of thinking and doing, my dreams sometimes are focused around those actions and thoughts. Like when actors are studying the characters they are going to portray in a movie, they spend many hours transforming themselves to become this character, thus some have said that they had dreams relating to this focus of attention. I believe that when the sub-conscious mind is more linked to the conscious mind, what ever you are learning, this becomes more focused and more clearer. Like the 10,000 hour rule. The sub-conscious mind becomes more linked to the conscious mind, thus you become an expert or a professional in the craft that you are studying. If this is the case, then the subject that you're studying should be important to increasing understanding yourself and the world around you. So you become more strong minded and much wiser then the day before.

Inception is a 2010 science fiction film about a professional thief who steals information by infiltrating the subconscious minds of people during sleep.

"It would be cool if our memory recorded every dream that we ever had, and organized them so you could easily recall any dream and play it back. But for now I can only remember the dreams that I was aware of having, and even those begin to fade over time. Maybe we need to build a Google glass for inside the brain?"

"Some people think that when sleeping on their right side they have mellower dreams, with themes of relief, joy, peace and love. They also report feeling better rested and less dysfunctional during waking hours. Sleeping exclusively on the left side can put pressure on the organs on that side of the body, like the stomach and lungs, that is why some left-side-sleepers are more likely to have nightmares."

"I like going to bed around 9-10 pm so I can get up around 5-6 am and start my day feeling rested and ready to go. Not sleeping good really sucks, it's mentally and physically draining. that is sleep depravation is used as a method of torture, because not sleeping is freaking brutal. Imagine always having a hangover, life would suck. Enjoying the work that you do helps you sleep, Enjoying the work you do also makes getting up early really a lot easier. Having something to look forward too the next day is great, but I don't get too excited, because then it will effect my sleep, which has happened many times."

Analyzing Dreams - Meanings of Dreams - Dream Interpretation - Dream Evaluations - Dream Symbols

I would be very carful when trying to Interpret your dreams for meaning. Even though your dreams may indicate some underlying issue or fears that you may have, you should always proceed with caution because you may misinterpret your dream which could cause you to make adjustments in your life that may or may not have the desired effects that you were looking for.
It's a good idea to write down the dreams you have because it will always make them easier to analyze later. Approximately 50% of a dreams details fade rather quickly after waking, so if you don't write them down early you will remember less details of that dream as time goes by.

Dream Interpretation is the process of assigning meaning to dreams. In many ancient societies, such as those of Egypt and Greece, dreaming was considered a supernatural communication or a means of divine intervention, whose message could be unravelled by people with certain powers.

Psychoanalytic Dream Interpretation is the process of explaining the meaning of the way the unconscious thoughts and emotions are processed in the mind during sleep.

Hypnosis (meditation)

Maybe dreams are just metaphors for the information that's being processed by the brain, like a form of interpretation. If this is true, then this would add a whole new dimension to analyzing our dreams.

What if learning to control some of our dreams gave us some kind of benefit? Like over coming fears or understanding and controlling our behaviors.

"Some of my best ideas and thoughts come to me during that time when I'm not totally asleep, and not I'm totally awake either, that place in between. That is where I have had some of my most interesting ideas happen. In that calm state of mind. It seems that the Brain never stops thinking, especially in the moments right before you sleep and in the moments right after come out of sleep. And your brain doesn't wait for you to be totally aware of your thoughts either. But because your memory is always working too, when you finally do become aware that you are awake, most of the time you will be able to recall what you were thinking about, and also, what you were dreaming about. So the brain can think on its own, and luckily, the brain can remember own its own too. What a beautiful machine."

"Our brains are wired to keep ticking along in thought--sorting information and generating possibilities, practical and impractible.--through our every waking moment. When we have nothing else on our minds, this helps maximize the use of brain power that would otherwise be wasted."  (Jerome Singer Ph.d)

Some people believe that the Brain takes information you've gathered throughout the day Subconsciously and then processes it into conscious knowledge, which is interesting, it's like the brain is some sort of a separate Entity.    (Neither here nor there)

During sleep, the flow of Cerebrospinal Fluid in the brain increases dramatically, washing away harmful waste proteins that build up between brain cells during waking hours.

Does remembering a dream change the way the brain stores that information, like when atoms know they're being observed?
Does not remembering a dream change the way the brain stores that information from that dream?  What happens to the dreams that we don't remember? I know I had a dream but I just can't remember the details of that dream. Is it important?

Maybe our dreams are giving us a glimpse of how our brains process information? It's like your subconscious mind is saying
"If you don't start defining what you're seeing in the world I'm going to just keep making stuff up", ok, ok, don't get so bossy.

It's so amazing how the brain creates movie like images in our dreams when we sleep. We know our memory is the source of this information, but who's directing and editing this movie, it can't be me, because I'm sleeping.

Maybe our memory is not the only source of information? Are there other ways of receiving information, if so, what are these ways and how do they work?

"Maybe dreams are an indication that the brain has some underlying program that is part of the brains design to help people to see and understand things they normally would not?"    My brain seems to have a mind of its own.

Day Dream is dreaming while awake, unrestricted by reality, indulged in a fantasy. The ability to form mental images of things or events.

Imagination is the formation of a mental image of something that is not perceived as real and is not present to the senses.
The ability to deal resourcefully with unusual problems. 

Creativity and Problem Solving

How do dreams assemble images into movies? Why do dreams show us things that never happened? Are dreams just reminding us that things are not what they seem and that there is more to what we can actually see with our eyes? There seems to be more to how our dreams assemble images into movies? There seems to be more to our perception then we know. Do dreams allow our consciousness to see what our visual cortex is doing?

In some of my dreams I say things that I would say when I'm awake. So who's making up this inner dialog? Are we supposed to tell the brain, when we wake up from our dream in the morning, that those words used in last nights dream were not correct. Do we have to educate our subconscious as well as our conscience? Is the Alter ego like a backup system that runs when our other system programs stop running? Maybe a natural safety factor that the brain uses in case we forget who we are? What ever it is, it's interesting to say the least. I do say some stupid things during the day, so maybe my subconscious doesn't know the difference between sarcasm and just being stupid, from my actual conscience identity?

Dreams can change seamlessly from scene to scene from one place to the next, so they are always surprising. Even people and things change seamlessly, changing from one thing or one person to another, Narrative Modes change sometimes too, but not every dream is like that. And the Dreams are like living a second life, it's like a whole other world that you live when you sleep. Dreams also have a diminished awareness, like a kind of Tunnel Vision. And the other senses, like auditory, taste and smell, are virtually absent. Which is the opposite for blind people. People born without the ability to see report no visual imagery in their dreams, but they do have a heightening of the other senses, like taste, touch and smell. This is another reason why learning from our disabilities is extremely important, people with disabilities have a very valuable resource of knowledge that can benefit many people in many different ways. I wouldn't say it's a blessing and a curse, because it how can it be a curse when there is a type of benefit to be gained? I guess this is just another place where ' what if ' should never be entertained.

Sleeping is when you stop inputting information. You are still processing information when you sleep, so your body and mind is not off, you're still on. You are in stand by mode. Of course human standby mode fluctuates, and is not easily controlled or defined. You can say that you went to sleep at a particular time, and got out of bed at a particular time, but that does not define the quality of sleep that you may have received. Or does it define the effects on your cognitive abilities.

In order to imagine things that may happen in the future we need to remember past experiences and knowledge so that we can visualize and plan for future events. So maybe our dreams is our imagination working while we sleep, showing us things that we may have never thought of before, in a way reminding us that our dreams and our imagination is an incredible tool.


Blondie - Dreaming (youtube)

When I met you in the restaurant
You could tell I was no Debutante
You asked me what's my pleasure
A movie or a measure?
I'll have a cup of tea and tell you of my dreaming
Dreaming is free
Dreaming
Dreaming is free

I don't want to live on charity
Pleasure's real or is it fantasy?
Reel to reel is living rarity
People stop and stare at me
We just walk on by - we just keep on dreaming

Feet feet, walking a two mile
Meet meet, meet me at the turnstile
I never met him, I'll never forget him
Dream dream, even for a little while
Dream dream, filling up an idle hour
Fade away, radiate

I sit by and watch the river flow
I sit by and watch the traffic go
Imagine something of your very own
Something you can have and hold
I'd build a road in gold just to have some dreaming
Dreaming is free
Dreaming
Dreaming is free
Dreaming
Dreaming is free



"Waking up is not just what you do after you sleep, it's also what you do after you realize that you were never fully awake."
Father the Sleeper has Awaken (youtube) 
Awareness


Bedgasm


Birds who can Sleep while Flying

Birds have been observed sleeping in mid-flight, so there is evidence that birds do indeed sleep while flying. Flying frigate birds would exhibit unihemispheric slow wave sleep (USWS), a phenomenon in which animals sleep with only one hemisphere of the brain at a time, allowing them to keep one eye open to watch out for potential threats. Frigatebirds are able to fly with both of their eyes closed. The monitored birds even experienced brief bouts of rapid eye movement (REM) sleep, although they lasted only a few seconds. During REM sleep, muscle tone is reduced, causing birds' heads to droop. Despite this muscle tone reduction, REM sleep was not found to affect the birds' flight patterns. Though the frigatebirds did sleep for brief periods of time in mid-flight, they spent a majority of the flight awake. On land, frigatebirds can sleep for over 12 hours in a single day. While flying, however, they spent less than 3% of their time asleep, sleeping about 42 minutes per day on average. Mid-flight sleeping also occurred almost exclusively at night even though frigatebirds on land can sleep during the daytime. Dolphins have also been observed exhibiting USWS, allowing them to sleep while they are still swimming.

Unihemispheric Slow-Wave Sleep is sleep with one half of the brain while the other half remains alert. This is in contrast to normal sleep where both eyes are shut and both halves of the brain show reduced consciousness. In USWS, also known as asymmetric slow-wave sleep, one half of the brain is in deep sleep, a form of non-rapid eye movement sleep and the eye corresponding to this half is closed while the other eye remains open. When examined by low voltage electroencephalography (EEG), the characteristic slow-wave sleep tracings are seen from one side while the other side shows a characteristic tracing of wakefulness. The phenomenon has been observed in a number of terrestrial, aquatic and avian species.


The Thinker Man