is a natural and periodic state of rest during which
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"
Sleeping Tools and Tips
- Sleeping Positions
Proper Sleep Habits are Essential for Optimum
, Energy and Potential.
is both Mentally
and Repairing and
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. Blood Brain
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
What's the difference between
and taking a
? Jet Lag
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.
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,
is one period of sleep over 24 hours.
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
. 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
is the practice of sleeping during two periods over 24
hours, while polyphasic sleep refers to sleeping multiple times - usually
more than two.
is the practice of sleeping during two
periods over 24 hours.
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
happens when you Sleep
What Happens when you don't get Enough Sleep
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.
Brain Functions Related to Sleep
is a hormone
the daily onset of darkness. It's produced by the
which is a small
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
. Blood Brain Barrier
is a monoamine neurotransmitter that helps in the
regulation of mood
, appetite, and sleep.
is a tiny region of the brain in the
, 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
is the experience of the transitional state from
to sleep. Dreaming
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
, 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
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
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
. 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
, and to increase gastric acid secretion and
gastrointestinal motility to prepare the body for food intake.
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
Parasympathetic Nervous System
is one of the two divisions
of the autonomic nervous system
, the other being the
. 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
, salivation, lacrimation (tears),
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
is an area of the brain where the temporal and
parietal lobes meet. Incorporates information from the thalamus and the
, as well as from the visual, auditory, and
. 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
a burst of oscillatory brain activity visible on an EEG that occurs during
stage 2 sleep. It consists of
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
(webmd) - More than 50 million Americans suffer
from sleep disorders.
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.
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.
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.
is excessive daytime sleepiness (EDS), or
prolonged nighttime sleep, which has occurred for at least 3 months prior
is the cumulative effect of not getting enough sleep. A
large sleep debt may lead to mental or physical
. There are two kinds of
sleep debt: the results of partial sleep deprivation and total sleep
deprivation. Partial sleep deprivation occurs when a person or a lab
animal sleeps too little for several days or weeks. Total sleep
deprivation means being kept awake for at least 24 hours. There is debate
in the scientific community over the specifics of sleep debt, and it is
not considered to be a disorder.
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
is when an attempt is made to move bedtime and rising time later
and later each day, around the clock, until a person is sleeping on a
normal schedule. This treatment can be used by people with delayed sleep
phase disorder who generally cannot reset their circadian rhythm by moving
their bedtime and rising time earlier.
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
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.
Effects from Lack of Sleep
vibration of respiratory structures and the resulting sound due to
obstructed air movement during breathing while sleeping. In some cases,
the sound may be soft, but in most cases, it can be loud and unpleasant.
Snoring during sleep may be a sign, or first alarm, of obstructive sleep
apnea (OSA). Research suggests that snoring is one of the factors of sleep
Snore Lab App
quiets snoring noise using
Active Noise Cancellation
The World's Smartest Anti-Snoring Device
Snore Circle Eye Mask
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
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.
Obstructive Sleep Apnea
is the most common type of sleep apnea and is
caused by complete or partial obstructions of the upper airway. It is
characterized by repetitive episodes of shallow or paused breathing during
sleep, despite the effort to breathe, and is usually associated with a
reduction in blood oxygen saturation. These episodes of decreased
breathing, called "apneas" (literally, "without breath"), typically last
20 to 40 seconds.
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.
applied to the nostrils nightly and requires no mask or
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.
is a long-term neurological disorder that
involves a decreased ability to regulate sleep-wake cycles.Dreams
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
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.
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
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
Restless Legs Syndrome
, not to be confused with Hypnic
is a sleep cycle that is typically short on slow-wave sleep and is often
Japanese Sleep Institute
found that the active component rich in
sugarcane and other natural products may ameliorate stress and help having
sound sleep. 1-Octacosanol
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.
Jet Lag Molecule SIK1
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
. Exercising and seeking
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
. Avoiding bright lights, especially
, is key to preventing
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
your PC can help lower light exposure that could help you get to
(artificial light effects)
Sleep on a Plane
Fall asleep on a plane tips nfo-Graph
by Work the World
Can you Reset your Sleep Cycle by
for 16 hours? -
Reset Sleep Cycle
Oxygen levels can reset circadian clocks of mice
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.
a subunit of a heterodimeric transcription factor hypoxia-inducible factor
1 (HIF-1) that is encoded by the HIF1A gene. It is a basic
helix-loop-helix PAS domain containing protein, and is considered as the
master transcriptional regulator of cellular and developmental response to
, which is a condition in which the body or a region of the
body is deprived of adequate oxygen supply at the
.Sleeping in unfamiliar Places
50 to 70 million adults have a sleep or wakefulness disorder
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
Microwaves can effect sleep
with sleep-disordered breathing or sleep apnea
had more than twice the odds of developing
(Psychiatrist Kristine Yaffe)
Memory Disorders Clinic
Are you an Early Bird Morning Person
, or, are you a
Researchers ID first two Genes Regulating Sleep in mice using genetic
New study illuminates key aspects of how we fall asleep and wake
are pore-forming membrane proteins that allow
ions to pass through the channel pore. Their functions include
establishing a resting membrane potential, shaping action potentials and
other electrical signals by gating the flow of ions across the cell
membrane, controlling the flow of ions across secretory and epithelial
cells, and regulating cell volume. Ion channels are present in the
membranes of all excitable cells. Ion channels are one of the two classes
of ionophoric proteins, along with ion transporters (including the
sodium-potassium pump, sodium-calcium exchanger, and sodium-glucose
are potassium channels characterized by their
large conductance for potassium ions (K+) through cell membranes. These
channels are activated (opened) by changes in membrane electrical
potential and/or by increases in concentration of intracellular calcium
ion (Ca2+). Opening of BK channels allows K+ to passively flow through the
channel, down the electrochemical gradient. Under typical physiological
conditions, this results in an efflux of K+ from the cell, which leads to
cell membrane hyperpolarization (an increase in the electrical potential
across the cell membrane) and a decrease in cell excitability (a decrease
in the probability that the cell will transmit an action potential).
Sleeping is Sometimes Difficult in
Night Watch in One Brain Hemisphere during Sleep Associated with
First-Night Effect in Humans
is the ability of the eye
adjust to various levels of darkness and light.
stays on alert when we sleep in a
This half-asleep, half-awake state may work as a way to monitor
Unihemispheric Slow-wave Sleep
is sleep with one half of the
brain while the other half remains alert.
refers to a behavioral and physiological state characterized by altered
consciousness, reduced responsiveness to external stimuli, and homeostatic
Sleeping on a Plane
(also known as
, 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
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.
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).
You have to be aware
of your thoughts as
much as you can during the day.
can effect your
. 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
(blankets, covers)Bed Room
Private Sleeping Area
Foods that Help Sleep and Hurt Sleep
is an amino acid that when ingested gets turned into the
neurotransmitter serotonin and then converted into the hormone melatonin.
Best foods loaded with tryptophan:
products (milk, low-fat yogurt, cheese). Poultry (turkey, chicken).
Seafood (shrimp, salmon, halibut, tuna, sardines, cod). Nuts and seeds
(flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts).
Legumes (kidney beans, lima beans, black beans split peas, chickpeas).
Fruits (apples, bananas, peaches, avocado). Vegetables (spinach, broccoli,
turnip greens, asparagus, onions, seaweed). Grains (wheat, rice, barley,
is a powerful mineral that is instrumental in sleep and is a
natural relaxant that helps deactivate adrenaline. A lack of magnesium can
be directly linked to difficulty going and staying asleep. Magnesium is
often referred to as the sleep mineral. Sources of
leafy greens (baby spinach, kale, collard greens).
Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts,
flaxseed, pecans). Wheat germ. Fish (salmon, halibut, tuna, mackerel).
Soybeans. Banana. Avocados. Low-fat yogurt
is another mineral that helps the brain make melatonin. A lack
of calcium can cause you to wake up in the middle of the night and have
difficulty returning to sleep. Calcium rich diets have been shown to help
patients with insomnia. Dairy products that contain both tryptophan and
calcium are among the best sleep inducers. Sources
of calcium include:
leafy greens, Low-fat milk. Cheeses. Yogurt.
Sardines. Fortified cereals. Soybeans. Fortified orange juice. Enriched
breads and grains. Green snap peas. Okra. Broccoli.
also helps convert tryptophan into melatonin. A deficiency in B6
has been linked with lowered serotonin levels and poor sleep. A deficiency
in B6 is also linked to symptoms of depression and mood disorders which
can lead to insomnia. Highest sources of B6 are:
Sunflower seeds. Pistachio nuts. Flaxseed. Fish (salmon). Meat (chicken).
Dried Prunes. Bananas. Avocado. Spinach.
: Many vitamins and minerals that are in the foods listed are
there because they help aid in the production of turning
However, there are a few excellent sources of naturally occurring
melatonin in foods: Fruits and vegetables (tart cherries, corn, asparagus,
tomatoes, pomegranate, Olives, grapes, broccoli, cucumber). Grains (rice,
barley, rolled oats). Nuts and Seeds (walnuts, peanuts, sunflower seeds,
mustard seeds, flaxseed). Foods that Hurt
Sleep, especially late in the day:
Celery, Cheeseburgers, Cheese
Sauces, Coffee and Foods and drinks that contain caffeine, Dark Chocolate,
Fancy Water, Indian Curry, Spicy foods, Sodas, Red Meat, Wine and Alcohol,
Foods high in fat,
Foods high in protein, Foods containing water or
eating Heavy meals before bedtime.An Empty
Stomach can interfere with Sleep
. If you find yourself hungry
before bed then eat a light snack of food that contains tryptophan and
calcium. Everyone is a little different so you will have to do your own
personal research to see what works best.
Sounds - Noise Filtering to Improve
- Delta WavesRelaxing Music
Max Richter (Sleep)
8 hour version
The Brain Benefits of Deep Sleep — and how to get more of it - Dan
Gartenberg at TED Residency
(video and text)
(with off timer)
Machine or Sleep Machine
can help you sleep in
, but be careful with children because the
level may be to high for children's young sensitive
is a mix of high and low frequencies that sounds
balanced and natural
than its better-known cousin
, which is a random signal having equal intensity at different
frequencies, giving it a constant power spectral density.
Sleep and Memory. Sound Knowledge
QuietOn - Active Noise Cancelling Earplugs
Naptime: Smart Eyeshade
Sound with EEG technology.
60 seconds: 4-7-8 breathing technique claims to help you nod off
in just a minute
- Breathing Techniques
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.
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.
To increase Oxygen
, Inhale slowly until your
are full. Hold the
your lungs for five to 10 seconds, then slowly exhale while you make a
We take almost 6000 breaths
when we sleep around 8 hours.
Mani Padme Hum Mantra 8 Hours
Orgasm Can Improve Sleep
Yoga Poses before Sleeping:
Modified Goddess, Spinal Twist,
is part of the
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.
is a clear, colorless body fluid found in the brain and spinal
cord. It is produced in the choroid plexuses of the ventricles of the
brain, and absorbed in the arachnoid granulations. There is about 125mL of
CSF at any one time, and about 500mL is generated every day. CSF acts as a
cushion or buffer for the brain, providing basic mechanical and
immunological protection to the brain inside the skull. CSF also serves a
vital function in cerebral autoregulation of cerebral blood flow.
Resources for Improving Sleep
Guide To Healthy Sleep
Department of Health and Human Services-National Institutes of
Academy of Sleep Medicine
Foods that Affect SleepVideos about Improving
Sleep - Techniques for Relaxation Videos
To Sleep Better
Life of Your Body Clock
Sleep Removes Waste from the Brain
How to Fall Asleep Faster Tips
Before going to Bed...
Take a warm shower or a
Soaking in the Tub
Put on your
Wear socks to bed
Immerse your face in very cold water for 30 seconds.
Drink some Warm Milk
” breathing technique, or Blow bubbles.
Hide your clock.
Scent your bedroom with lavender.
Picture your favorite place.
Do some Reading or Writing
Listen to music that has a slow rhythm of 60 to 80 beats per
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 -
(From Amerisleep Blog)
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.
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.
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.
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.
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
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.
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,
Room temperature. 68 degrees is ideal, warmer and it can
disrupt sleep and make it harder to fall asleep..
Darkness of bedroom. The darker the better.
Eating before bedtime affects sleep quality. Avoid sugar,
alcohol and simple carbs, all of these affect sleep quality.
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:
I drink plenty of fluids during the day and then stop
drinking at least three hours before bedtime.
. 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
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.
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.
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.
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
I like total darkness, so I have blackout shades in my
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.
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.
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.
is the owner of Northshore Acupuncture Center and a
Licensed Acupuncturist who specializes in the treatment of
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
I avoid using electronics at least one hour before bed. I
actually wait to cleanup from dinner until close to bedtime
electronics-free time. (My grandmother must be rolling in her
grave at my leaving the dirty dishes that long!).
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
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
150mg of bioactive milk peptides, can also be helpful.
These supplements can be used alone or in combination.
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
helps our Soldiers sleep at night through intensive
body tracking, statistical analysis, and VA doctor
Home Sleep Monitors
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Wrist-Worn Gadget Measures a Person's Sleep
that found a way to
capture detailed information on human sleep cycles over long periods of
time while individuals slumber at home in their usual way.
is a device that measures and
records activity and rest. rest/activity cycles not just over the course
of the waking day, but also during sleep itself.
Locomotor Inactivity During Sleep
" (LIDS) showed that movement
patterns reflect sleep cycles and replicate the dynamics seen in the lab.
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
In-Lab Sleep Study
ResearchBody Temperature Monitoring
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.
also called hypocretin, is a
Imagery Rehearsal Therapy
Imagery Rehearsal Therapy
How the Body’s Trillions of Clocks Keep Time
are almost everywhere. Clues to how they work are coming from
the places that they’re not.
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.
to Wakeup Early
Tips on How to Wake Up On Time
(wake up light)
Full Spectrum Sun Simulator
AYO: Blue light Therapy
(blue effects sleep)
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
Private Sleeping Quarters - Body Temperature
Core Body Temperature
is important for sleep.
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
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
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
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, like
Quilted Comforter Regulates Body Temperature
Outlast Mattress Pad
SHEEX® Temperature Regulating Blankets
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.
Even mild changes in temperature
physiological effects on clock neurons that control sleep timing. Neurons
are using environmental temperature in addition to light to regulate sleep
timing in mammals, including humans.
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.
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
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.
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.
is the ability of an organism to
keep its body temperature within certain boundaries, even when the
surrounding temperature is very different.
optimum temperature needs continually.
Basal Body Temperature
is the lowest
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
Health O Meter Nuyu Sleep System
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
for Insomnia and Falling Asleep
self-administration of lateral body
Deep Pressure Touch Stimulation, or DPTS.
Compression Body Suits.
Edelson Behavioral and physiological
Creating Private Sleeping Area
Hotello 40 Square Foot Room in a Suitcase
Pause Pod - Your Private Space for Relaxation
- World's most advanced bed.
could also be used in temporary Hospitals or in
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
and made of
Nontoxic Flame Resistant Fabric From Renewable Ingredients
Fire Retardant Sprays
that improve indoor Air Quality
You may also want to look into
Earthing or Grounding
for Health benefits.
What is better an
Memory Foam Mattress
Hard or Soft Mattress?
Spring Mattress vs Foam Mattress
Tuft and Needle Bed Handcrafted Mattress (Queen)
Organic Memory Foam
On Purple No
reactive material made from a biological based,
sustainable, renewable resource. The Eco-friendly foam.
permanently prevent the growth of unwanted bacteria.
29 Linens: Rest well in Copper-Infused Bed Sheets
eliminate bacteria, renew damaged skin, and help you rest well!
How to Choose the Right Pillow
If you are a stomach sleeper, you
will need a soft, fairly flat
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
Purple® Pillow: The World's First No-Pressure Pillow
Sixty-Three Percent of Americans Sleep on
. 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
, which is not
a good sleeping position. For side sleepers it's recommended to use a
between your legs and one for
your arm to help keep your neck, spine and hips aligned
, and it will also
avoid having one of your arms fall asleep, which is called
is a temporary restriction of nerve impulses
to an area of nerves,
commonly caused by leaning or resting on parts of the body such as the
legs (often followed by a pins and needles tingling sensation).
restriction in blood supply to tissues, causing a shortage of oxygen that
is needed for cellular metabolism (to keep tissue alive).
Sleeping on the stomach
is not a good sleeping position because it
reduces circulation and may also cause wrinkles on your face.Sleeping on the Left Side may
have more Benefits
then sleeping on the right side. Sleeping on the
right side can worsen heartburn. However, sleeping on the left side can
put a strain on internal organs like the liver, lungs, and stomach, but
also while reducing acid reflux. Pregnant
are advised to sleep on their left side for
optimal blood flow
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.
Sleeping on the Back has the most benefits
But what ever the position you choose that is right for you, you need to
make sure you're not putting any pressure on the neck, spine, shoulders,
arms, legs or hips. Any unusual bending or twisting of the spine could
lead to back or neck pain. The only problem with sleeping on the back is
that if you snore
, the back position will make
you snore more.
is the body
assumed by a person during or prior to sleeping. Six
basic sleeping positions have been identified:
(41%) – curling up in a fetal position. This was the most
common position, and is especially popular with women.
(15%) – lying on one's side with the
arms down the side. Yearner
sleeping on one's side with the arms in front.
(8%) – on one's back with the arms pinned to the sides.
(7%) – on one's front with the
arms around the pillow and the head tilted to one side.
(5%) – on one's back with the arms
around the pillow.
Sympathetic Nervous System
is to stimulate the body's
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
Parasympathetic Nervous System
Peripheral Nervous System
is to connect the
(CNS) to the limbs and organs, essentially serving as a
communication relay going back and forth between the brain and
What Your Sleeping Style Says About You
are a series of
. A state of mind characterized by
in the mind during certain stages of sleep.
The content and purpose of dreams are not definitively understood.
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.
Theories on why we Dream
Eye Movement Sleep
The Neural Correlates of Dreaming
. Dreaming has been identified with
rapid eye-movement (REM) sleep, characterized by wake-like, globally
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.
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.
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
immediate incorporations of events from the preceding day, and the
, involving incorporations delayed by about
a week. Why
its Hard to Remember certain Dreams?
, the hippo campus
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.
Learning how to have Lucid Dreaming can help you to control nightmares, fears and phobias.
Learning how to control a dream is necessary. Controlling the metaphysical
world or the non-physical world is just as important as controlling the
physical world. Controlling your mind is just as important as controlling
your body. And being able to control a dream is a good exercise. You don't
have to control every dream, you just need to know that you can control a
dream, and once in a while make sure that you can still control one of
dreams. You need to exercise the mind and not just the body.
is any dream during which the dreamer is aware
that they are dreaming. During
, the dreamer may be able to
exert some degree of control over the dream characters, narrative, and
- Third Eye
Simple Guide To MILD Lucid Dreaming!
The Mnemonic Induction of Lucid Dreams. MILD Lucid
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.
This Scientist can Hack your Dreams
(video and interactive
audio-visual cues like music, sounds and light to induce lucidity.
Powerful Lucid Dreaming Reality Checks!
is the experience of the transitional state from
to sleep.Brain Programing
Bad Dreams - Nightmares
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.
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.
terrors in children
How to Wake Up from a Bad Dream
Worst thing about a
is that you did not ask for a bad dream to happen. Why am
I scared? And why am I doing this? And why am I saying these things in my
dream? That's not what I would do or say in reality. And you also
did not ask to have no control over the nightmare or have control over what you do or
say 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. The body
effects the mind and the mind effects the body. So dreams have many
underlying reasons why they are the way there are. maybe emotions are
being used by dreams to increase heart rate and increase breathing, maybe
because of maintenance the body is doing, and so the body tells the brain
that it needs a nightmare to increase the heart rate. Types of dreams are
also related to food that we ate or the stresses from the environment that
we have experienced. Many different factors need to be considered. I would
not say to be alarmed, but I would definitely say be more aware and also
document things and also learn everything that you can.
is a dream which is experienced repeatedly over a long period.
They can be pleasant or nightmarish and unique to the person and their
- Trauma makes it hard sometimes to tell the
difference between a sleeping dream and reality.Stress
CreativityIs it true when
people fall from high places they have a heart attack before they hit the
Like in a dream when you're falling but you wake up before
you hit the ground. Answer: You could
pass out or faint
shock, fear or from the intense emotional stress of falling. And you can
also experience being
with fear and not be able to move or breathe. But there is
no guarantee that you will experience a
and die before you
hit the ground. The adrenaline
will definitely help lessen the pain, that's if the fall doesn't kill you.
Do people who are born blind experience “visual” dreams?
dreams of the blind subjects — both those
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
do not have
communication is a common occurrence in the dreams of those who
"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."
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
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 --
-- that instructs and supports survival
School dreams like studying or taking tests,
Being attacked physically,
Dreaming of someone dead being alive, or someone alive being
Dreams about having
are not as frequent, while dreams of
falling, being chased or being in school are common.
Everyone dreams more than two hours
On average, 20% to 25% of your sleep is a dream
Dreams occur during both REM (rapid eye movement)
, but brain activity is heightened during REM
Dreams are similar for people from different
world, but there are variations.
Americans have more physically aggressive
dreams than people
from most other industrialized nations.
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.
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
, conflict resolution, and regulation of
can affect the central
nightmares. These include antidepressants, narcotics, and
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
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
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
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
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
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?
Then around in my 40's (2000-2010
), I started to have
most bazar dreams imaginable
. More incredible then any Hollywood
movie I have ever seen. And the scenes
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
while I am in some sort of
Maybe because when we sleep our
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
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.
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
Now lately I had a similar dream, but this time it's a
in my bed, and the bear has my entire hand in its
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
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
, 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
. 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
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
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
communicating with my
, and vice versa.
40-Hz Coherent Magnetic Activity
I have this feeling when I sleep my brain is
course I asked the Internet this question and this is what I
Is Sleep Brain Defragmentation
Synaptic Plasticity in Sleep: Learning, Homeostasis and Disease
How memories ripple through the brain
. Using an innovative "NeuroGrid
technology, scientists showed that sleep boosts communication between two
brain regions whose connection is critical for the formation of
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
. 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.
Cueing newly learned information in sleep improves memory, and here's how
Memory consolidation is associated with sudden bursts of oscillatory brain
activity, called sleep spindles, which can be visualized and measured on
researchers have found that sleep spindles also play a role in
strengthening new memories when newly learned information is played back
to a person during sleep. Sleep spindles are half-second to two-second
bursts of brain activity, measured in the 10-16 Hertz range on an EEG.
They occur during non-rapid eye movement sleep stages two and three.
Earlier studies had shown that the number of spindles during the night
could predict a person's memory the next day. Experimental reactivation of
memories might lead to a surge of sleep spindles in a sleeping person's
brain. To find out, they devised an experiment in which people learned to
associate particular adjectives with particular objects and scenes. Some
study participants then took a 90-minute nap after their study session,
whereas others stayed awake. While people napped, the researchers cued
those associative memories and unfamiliar adjectives. As expected, the
researchers saw that memory cues led to an increase in sleep spindles.
Interestingly, the EEG patterns during spindles enabled the researchers to
discern what types of memories -- objects or scenes -- were being
processed. The findings add to evidence for an important
information-processing role of sleep spindles in the service of memory
consolidation, the researchers say.
Dreams subconscious links to the
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
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.
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
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.
Maybe dreams are just
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
you've gathered throughout the day
and then processes it into conscious
knowledge, which is interesting, it's like the brain is some
sort of a separate
. - (Neither here nor there).
During sleep, the flow of
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
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
is the source of
this information, but who's directing and editing this movie, it
can't be me, because I'm sleeping.
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.
is dreaming while
, unrestricted by reality, indulged in a
fantasy. The ability to form mental images of things or events.
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.
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
then we know.
Do dreams allow our consciousness to see what our visual cortex
In some of my dreams I say things that I
would say when I'm awake. So who's making up this
? 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
as well as our conscience? Is the
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
doesn't know the difference between
just being stupid, from my actual
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,
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
. 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
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
. Of course human
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
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
is an incredible tool.
When I met you in the restaurant
You could tell I was no
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 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 is free
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
Birds who can Sleep while
have been observed sleeping in mid-flight, so there is
evidence that birds do indeed sleep while flying
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
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
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.