is a natural and periodic state of rest
of the world is suspended. A torpid
state resembling deep sleep. Apathetic or showing little or no emotion.
restfulness. Inactive but capable of becoming active. A decrease in
. In a
condition of biological rest
or suspended animation. Nature's Soft Nurse
(sleep like a log) - Sleeping Positions
- Sleep Disorders
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. Orthosomnia
is someone who is obsessed with sleeping well
- Jet Lag
- Lack of Sleep Dangers
Sleep Patterns around the World
is a field of biology that examines periodic cyclic
phenomena in living
organisms and their adaptation to solar- and lunar-related rhythms. These
are known as
is the human sleep-wake cycle. The rhythm
is regulated by an internal biological
or the body 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,
Body parts respond to day and night independently from brain
Researchers have suspected that the body's various circadian clocks can
operate independently from the central clock in the hypothalamus of the
rhythm is a biological
rhythm that is synchronized with the day/night cycle. It may or may not be
a circadian rhythm. Temperature
in chronobiology occurs when rhythmic physiological or
behavioral events match their period to that of an environmental
. It is ultimately the interaction between circadian rhythms
and the environment. A central example is the entrainment of circadian
rhythms to the daily light–dark cycle, which ultimately is determined by
the Earth's rotation. Exposure to certain environmental stimuli will cue a
phase shift, and abrupt change in the timing of the rhythm. Entrainment
helps organisms maintain an adaptive phase relationship with the
environment as well as prevent drifting of a free running rhythm. This
stable phase relationship achieved is thought to be the main function of
Some animal cells have robust 12-hour cycles of genetic activity in
addition to circadian or 24-hour cycles
. Biological cycles exist in
addition to 24-hour rhythms. Blood pressure, body temperature, cognitive
performance, some circulating hormones, reaction to stress and responses
to drug therapy, for instance, appear to follow a 12-hour rhythm.Time-Signature
uses blood sample data
to predict someone’s circadian rhythm. The
can direct hormone release, dictate when someone will feel
help control daily changes in body temperature
Disruption of a normal rhythm may be a factor in many diseases: insomnia,
heart disease, and even neurological disorders like dementia have all been
linked to a misaligned circadian rhythm
TimeSignature was tested exclusively in humans, and would only require two
blood tests spaced 10 to 12 hours apart. In order to get a fix on a
person’s circadian rhythm, the algorithm first studied an array of
, looking at their peak expressions at different times of the
day. From these genes, TimeSignature found 40 that best went along with a
person’s circadian rhythm. It was able to predict the time of day based on
how strongly those genes were expressed, comparing it with the actual time
the patient's blood sample was taken.
Sleep Phases - Sleep Cycles
of sleep over 24 hours.
The average person has around five 90 minute sleep cycles each night.
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
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
Non-Rapid Eye Movement Sleep
or NREM, also known as quiescent 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
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
. According to studies,
the mental activity that takes place during NREM sleep is believed to be
thought-like, whereas REM sleep includes hallucinatory and bizarre
content. The mental activity that occurs in NREM and REM sleep is a result
of two different generators, which also explains the difference in mental
activity. In addition, there is a parasympathetic dominance during NREM.
During the period of Non-REM sleep
, the mindset of a person is more
organized. The reported differences between the REM and NREM activity are
believed to arise from differences in the memory stages that occur during
the two types of sleep. It has been found through several experiments that
low levels of stage 3 sleep are observed in about 40-50% of people with
acute and chronic schizophrenia (who typically experience abnormal
non-rapid eye movement sleep).
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. Sleeping twice in the same day.
short period of sleep
, typically taken
during daytime hours as an adjunct to the usual nocturnal sleep period.
Naps are most often taken as a response to drowsiness during waking hours.
A nap is a form of
or polyphasic sleep, where the latter terms also include
longer periods of sleep in addition to one single period. For years,
scientists have been investigating the benefits of napping, including the
as well as sleep durations of
. Performance across a wide range
of cognitive processes has been tested.
or Deep 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
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. Slow-wave sleep is considered important for
. This is
sometimes referred to as "sleep-dependent memory
". Impaired memory consolidation has been seen in
individuals with primary insomnia
who thus do not
perform as well as those who are healthy in memory tasks following a
period of sleep. Furthermore, slow-wave sleep improves
(which includes semantic and
episodic memory). A central model has been hypothesized that the
long-term memory storage
by an interaction between the hippocampal and neocortical networks. In
several studies, after the subjects have had training to learn a
declarative memory task, the density of human sleep spindles present was
significantly higher than the signals observed during the control tasks
that involved similar visual stimulation and cognitively-demanding tasks
but did not require learning. This associated with the spontaneously
occurring wave oscillations that account for the intracellular recordings
from thalamic and cortical neuron. Sleep deprivation studies with humans
suggest that the primary function of slow-wave sleep may be to allow the
brain to recover from its daily activities. Glucose metabolism in the
brain increases as a result of tasks that demand mental activity. Another
function affected by slow-wave sleep is the
secretion of growth hormone
which is always greatest during this stage. It is also thought to be
responsible for a decrease in sympathetic and increase in parasympathetic
neural activity. Slow-wave sleep is necessary for survival. Some animals,
such as dolphins and birds, have the ability to sleep with only one
hemisphere of the brain, leaving the other hemisphere awake to carry out
normal functions and to remain alert. Several neurotransmitters are
involved in sleep and waking patterns: acetylcholine, norepinephrine,
serotonin, histamine, and orexin. Neocortical neurons fire spontaneously
during slow-wave sleep, thus they seem to play a role during this period
of sleep. Also, these neurons appear to have some sort of internal
dialogue, which accounts for the mental activity during this state where
there is no information from external signals because of the synaptic
inhibition at the thalamic level. The rate of recall of
during this state of sleep is relatively high compared to the
other levels of the sleep cycle. This indicates that the mental activity
is closer to real life events. Slow-wave sleep is the constructive phase
of sleep for recuperation of the mind-body system in which it rebuilds
itself after each day. Substances that have been ingested into the body
while an organism is awake are synthesized into complex proteins of living
tissue. Growth hormones are also secreted to facilitate the healing of
muscles as well as repairing damage to any tissues. Lastly, glial cells
within the brain are restored with sugars to provide energy for the brain.
Learning and Memory formation
wakefulness by the process of long-term potentiation; SWS is associated
with the regulation of synapses thus potentiated. SWS has been found to be
involved in the downscaling of synapses, in which strongly stimulated or
potentiated synapses are kept while weakly potentiated synapses either
diminish or are removed. This may be helpful for recalibrating synapses
for the next potentiation during wakefulness and for maintaining synaptic
plasticity. Notably, new evidence is showing that reactivation and
rescaling may be co-occurring during sleep. Coma
We Transition between at least 19 different Brain Phases when Sleeping
By extending the Averaged Neuron model to include changes in extracellular
ion concentrations, Rasmussen et al. show that transitions between states
of sleep and wakefulness are facilitated by ionic changes and governed by
chaotic dynamics, which ensure smooth and robust transitions. A new study
has uncovered the large-scale brain patterns and networks in the brain
which control sleep, providing knowledge which in the future may can in
the long term help people who experience problems sleeping.
. The average
adult awakens seven to 15 times each night, and this is normal.
Mothers, but not fathers, with multiple children report more fragmented
. Study tracks sleep patterns of first-time and experienced
Neural sleep patterns emerged at least 450 million years ago
Researchers have found that neural signatures in sleeping zebrafish are
analogous to those of humans, suggesting that the brain activity evolved
at least 450 million years ago.Short
is a sleep condition characterized by
fewer than six hours each night
. Those with SSS, however, can
function normally throughout the day despite less sleep. They don't need
to take naps or sleep more than normal to recover from lack of sleep.
People with the
Short Sleep Gene called DEC2
averaged only 6.25 hours of sleep per
night; study participants lacking the mutation averaged 8.06 hours. This
finding provided the first conclusive evidence that natural short sleep
is, at least in some cases, genetic. But this mutation is rare.
is known for its role in the circadian molecular mechanisms that influence
sleep quantity as well as its role in immune function and the maturation
of T helper type 2 cell lineages associated with
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.
Light - Wakeup Naturally without an Alarm Clock
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)What is Light
AXIS Gear: Motorize your existing window shades
consists of exposure to daylight
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.
Seasonal Affective Disorder
active during the night
and sleeping during the
(2nd shift - 3rd shift).
Artificial Night Lighting has widespread impacts on Nature
. Changes to
animals' bodies and behaviour -- especially hormone levels and patterns of
waking and sleeping -- were consistently found. The study shows that
levels of melatonin (a hormone regulating sleep cycles) were reduced by
exposure to artificial lighting at night in all animal species studied.
Sounds - Noise Filtering or Sound Masking to Improve Sleep
can help you sleep in
, but be careful with children because the
level may be to high for children's young sensitive
Max Richter (Sleep)
8 hour version. Sleep
- Relaxing Music
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. Static
background can sometimes improve sleep and memory
White Noise Machine
is a device that produces a
calms the listener
which in many cases sounds like a rushing waterfall or wind blowing
through trees, and other serene or nature-like sounds
. Often such devices
do not produce actual white noise, which has a harsh sound, but pink
noise, whose power rolls off at higher frequencies, or other colors of
is a random signal having equal intensity at different
frequencies, giving it a constant power spectral density. White noise is a
common synthetic noise source used for
by a tinnitus masker.
An experiment was carried out on sixty six healthy participants to observe
the benefits of using white noise in a learning environment
experiment involved the participants identifying different images whilst
having different sounds
in the background. Overall the experiment showed
that white noise does in fact have benefits in relation to learning. The
experiments showed that white noise improved the participant's learning
abilities and their recognition memory slightly.
- Delta Waves
QuietOn - Active Noise Cancelling Earplugs
Naptime: Smart Eyeshade
Sound with EEG technology.
- Sleep Trackers
The Brain Benefits of Deep Sleep — and how to get more of it - Dan
Gartenberg at TED Residency
(video and text).
is unwanted random electrical signals, fluctuating voltages,
always present in a radio receiver in addition to the desired radio
signal. Radio noise is a combination of natural electromagnetic
atmospheric noise ("spherics", static) created by electrical processes in
the atmosphere like lightning, manmade radio frequency interference (RFI)
from other electrical devices picked up by the receiver's antenna, and
thermal noise present in the receiver input circuits, caused by the random
thermal motion of molecules.
Breathing Exercises to to Fall Asleep Faster
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. Diaphragmatic Breathing is also known as abdominal
breathing or belly breathing or deep breathing.
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 humming sound.
60 seconds: 4-7-8 breathing technique claims to help you nod off
in just a minute
- Breathing Techniques
- Sleep Learning
We take almost 6000 breaths
when we sleep around 8 hours.
Mani Padme Hum Mantra 8 Hours
Yoga Poses before Sleeping
: Modified Goddess, Spinal Twist,
piece of furniture which is used as a place to sleep or to relax.
What's better, an
memory foam mattress
Hard or Soft Mattress?
Spring Mattress vs Foam Mattress
Tuft and Needle Bed Handcrafted Mattress (Queen)
On Purple No
Organic Memory Foam
reactive material made from a biological based,
sustainable, renewable resource. The Eco-friendly foam.
is the materials laid above the mattress of a bed for hygiene, warmth,
protection of the mattress, and decorative effect. Bedding is the
removable and washable portion of a human sleeping environment. Multiple
sets of bedding for each bed will often be washed in rotation and/or
changed seasonally to improve sleep comfort at varying room temperatures.
(temperature). Having an
orgasm may improve sleep
a rectangular piece of cloth used as bedding, being placed immediately
below or above bed occupants. Bed sheets can generally be divided into two
categories: "top" and "bottom" sheets. A bottom sheet is laid above the
mattress and bed occupants lie on it. It may be either a flat sheet (extra
fabric is usually tucked under the mattress), or a fitted sheet, which is
sewn in a pocket-like shape to go down over the corners of the mattress,
and has an elastic band around the edges of the sheet to prevent the sheet
from slipping. However, this can make it more difficult to fold when not
in use. Sheets:
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!
Blankets - Private Sleeping Quarters - Body Temperature
Controlling 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.
When having cold temperatures it's a good idea to wear a
nightshirt or pajamas that helps to regulate body temperature and
moisture. Knowing how to layer blankets and sheets and knowing when to
peel back blankets and sheets when temperature changes will also help
maintain proper body temperature. 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
In the summertime I eat early, so I go to bed with an almost empty
stomach, which reduces my body temperature. In the wintertime I like to
eat late, going to bed on an almost full stomach, which increases my body
teperature. Baby and New Born Sleeping Tips
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.
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.
Quilted Comforter Regulates Body Temperature
Outlast Mattress Pad
SHEEX® Temperature Regulating Blankets
Heated Smart Mattress Cover
SMARTDUVET BREEZE Dual-Zone Temp Self-Making Bed
increases local blood flow, aids recovery, and enhances rest
with the use of Celliant fiber technology that recycles the body's natural
heat energy into infrared light, that is then emitted back into the body's
tissue to regulate body temperature.
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.
sleep experts say that a
cool room, somewhere around 65 degrees
, makes for the best sleep, and
research backs this notion.
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
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
, 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.
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.
Scientists develop first Fabric to Automatically Regulates Heat Passing
Through it and Cool or Insulate depending on conditions
. The fabric
allows infrared radiation (radiant heat) to pass through. When conditions
become cooler and drier, the fabric reduces the heat that escapes.
primary way the body releases heat and is the focus of this new
technology. The researchers created the
from specially engineered yarn
coated with a conductive metal that allows. Under hot, humid conditions,
the strands of yarn compact and activate the coating, which changes the
way the fabric interacts with infrared radiation to allows more heat .
They refer to the action as “gating” of infrared radiation, which acts as
a tunable blind to transmit or block heat. The base yarn for this new
textile is created with fibers made of two different synthetic
materials—one absorbs water and the other repels it. The strands are
coated with carbon nanotubes, a special class of lightweight,
carbon-based, conductive metal. Because materials in the fibers both
resist and absorb water, the fibers warp when exposed to humidity such as
that surrounding a sweating body. That distortion brings the strands of
yarn closer together, which does two things. First, it opens the pores in
the fabric. This has a small cooling effect because it allows heat to
escape. Second, and most importantly, it modifies the electromagnetic
coupling between the carbon nanotubes in the coating. Depending on the
tuning, the fabric either blocks infrared radiation or allows it to pass
through. The reaction is almost instant, so before people realize they’re
getting hot, the garment could already be cooling them down. On the flip
side, as a body cools down, the dynamic gating mechanism works in reverse
to trap in heat.
Wearable cooling and heating patch could serve as personal thermostat and
. The researchers built the patch by taking small pillars
of thermoelectric materials (made of bismuth telluride alloys), soldering
them to thin copper electrode strips, and sandwiching them between two
elastomer sheets. The sheets are specially engineered to conduct heat
while being soft and stretchy. Researchers created the sheets by mixing a
rubber material called Ecoflex with aluminum nitride powder, a material
with high thermal conductivity. The patch uses an electric current to move
heat from one elastomer sheet to the other. As the current flows across
the bismuth telluride pillars, it drives heat along with it, causing one
side of the patch to heat up and the other to cool down.
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
Researchers Develop Fire-Retardant Coating featuring Renewable Nontoxic
Materials readily found in Nature
. The uniqueness in this current
study lies in the use of two naturally occurring nanomaterials, clay
nanoplatelets and cellulose nanofibrils.
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.
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.
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.
is a support of
the body at rest for comfort, therapy, or decoration. Pillows are used by
many species, including humans. Some types of pillows include throw
pillows and decorative pillows. Pillows that aid sleeping are a form of
bedding that supports the head and
. Other types of pillows are designed to support the body when
lying down or sitting. There are also pillows that consider human body
shape for increased comfort during sleep. Decorative pillows used on beds,
couches or chairs are also referred to as
which is a soft bag of some ornamental material, stuffed with wool, hair,
feathers, polyester staple fiber, non-woven material, or even paper torn
into fragments. It may be used for sitting or kneeling upon, or to soften
the hardness or angularity of a chair or couch. Decorative cushions often
have a patterned cover material, and are used as decoration for furniture.
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.
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
How to Choose the Right Pillow
Purple® Pillow: The World's First No-Pressure Pillow
BCOZZY Chin Supporting Travel Pillow - SkySiesta Two L-Shaped
Because I sleep on my back, I
like to tuck under the pillow edges to create a u-shaped gully in the
center of the pillow so that it supports my head and also keeps my head
from tilting too far to one side. This also reduces noise levels a little.
You can also use 3 pillows and tuck 2 pillows under the edges of the
center pillow so that the center pillow has lifted edges that will support
your head, kind of like what some travel pillows do. But be careful, this
may hurt your neck if done incorrectly. After experimenting with this for
a few weeks, I have gone back to just a regular flat pillow.
. Only 14% sleep on their back
16% on their
. 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
is needed for cellular metabolism (to keep tissue alive).
How Sleeping Position
What Your Sleeping Style Says About You
Sleeping on the Stomach
is not a good sleeping position because it
reduces circulation and may also cause wrinkles on your face.
is a body position in which the person lies flat with
the chest down and the back up.Sleeping on the Left Side
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.
means lying horizontally with the face and torso
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
Learning and Sleep - Memory Consolidation
Sleep and Learning
. Sleep does more than allow the brain to
rest. It may also aid the consolidation of
REM sleep and slow-wave sleep play different roles in
. REM is associated with the consolidation of nondeclarative
or 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. Sleep Learning
- Learning Styles
Slow Wave Sleep
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.
Dormio: Interfacing with Dreams for Creativity
Manipulating specific Brain Waves in sleep shifts balance between Learning
or Forgetting a new skill
. Distinct patterns of electrical activity in
the sleeping brain may influence whether we remember
what we learned the previous day, according to a new study.
The scientists were able to influence how well rats learned a new skill by
tweaking these brainwaves while animals slept, suggesting potential future
applications in boosting human memory or forgetting traumatic experiences,
the researchers say. a technique called
dampen specific types of brain activity in sleeping rats at will. This
allowed the researchers to determine that two distinct types of slow brain
waves seen during sleep, called slow oscillations and
strengthened or weakened the firing of specific brain cells involved in a
newly learned skill -- in this case how to operate a water spout that the
rats could control with their brains via a
How our Memories Stabilize while we Sleep
. Scientists have shown that
delta waves emitted while we sleep are not generalized periods of silence
during which the cortex rests, as has been described for decades in the
scientific literature. Instead, they isolate assemblies of neurons that
play an essential role in long-term memory formation. While we sleep, the
hippocampus reactivates itself spontaneously by generating activity
similar to that while we are awake. It sends information to the cortex,
which reacts in turn. This exchange is often followed by a period of
silence called a 'delta wave' then by rhythmic activity called a 'sleep
spindle'. This is when the cortical circuits reorganize to form stable
memories. However, the role of delta waves in the formation of new
memories is still a puzzle: why does a period of silence interrupt the
sequence of information exchanges between the hippocampus and the cortex,
and the functional reorganization of the cortex?
Dreaming with purpose
. Memory consolidation during
. Researchers have found that activity in adult-born neurons
(ABNs) in the hippocampus, which is a brain region associated with memory,
are responsible for memory consolidation during REM sleep. Identifying the
role of specific neurons in memory function deepens our understanding of
how memories are formed, retrieved, and consolidated.
Beauty sleep could be real, say body clock biologists
New sleep method strengthens brain's ability to retain memories
Process that uses smell
strengthen memories stored in one side of the brain. The method relies on
a memory-evoking scent
administered to one
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 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
Sleep Cleans Toxins From the Brain.
During sleep the flow of
in the brain increases dramatically, washing away
harmful waste proteins that build up between brain cells during waking
hours. Cerebrospinal fluid is a clear, water-like liquid that flows around
the brain. During Non-REM Sleep
, large, slow waves of
cerebrospinal fluid were washing over the brain. During non-REM sleep,
neurons start to synchronize, turning on and off at the same time. Because
the neurons all momentarily stopped firing, they don’t need as much
oxygen. This means less blood would flow to the brain. This is when
cerebrospinal fluid would then rush in, filling in the space left behind.
This would help clear out beta
but also could help with other molecules like tau, a protein
that gets tangled in Alzheimer’s patients’ brains and harms the
connections between neurons.
is a cyclic 19-amino acid orexigenic
hypothalamic peptide originally isolated from the pituitary gland of
teleost fish, where it controls skin pigmentation. In mammals it is
involved in the regulation of feeding behavior, mood,
and energy balance. MCH
are mainly concentrated in the lateral hypothalamic area,
zona incerta, and the incerto-hypothalamic area, but they are also
located, in much smaller amounts, in the paramedian pontine reticular
formation (PPRF), medial preoptic area, laterodorsal tegmental nucleus,
and the olfactory tubercle.
Spontaneous Hemodynamic Oscillations during Human Sleep and Sleep Stage
Transitions Characterized with Near-Infrared Spectroscopy
Understanding the interaction between the nervous system and cerebral
vasculature is fundamental to forming a complete picture of the
neurophysiology of sleep and its role in maintaining physiological
homeostasis. However, the intrinsic hemodynamics of
(SWS) are still poorly known. Sleep is a part of
constantly ongoing homeostatic regulation between neurons, glial cells,
and vasculature of the brain to maintain health, adaptability, and
cognitive performance . Slow-wave sleep (SWS), also known as deep sleep,
differs from the physiologically distinct light sleep (LS) and
rapid-eye-movement sleep (REM) stages by a dramatic increase in
synchronized neuronal activity and loss of information integration across
cortical areas. Cortical arousal
wakefulness, vigilance, muscle tone, heart rate, and minute ventilation.
relating to the outer layer of
the cerebrum. Relating to or forming an outer layer of tissue immediately
below the epidermis of a stem or root.
Monitoring Sleep Quality
is the process of monitoring a person's sleep, which is
done most commonly through measuring inactivity and movement to estimate
sleep. A device that tracks a person's sleep is called a sleep tracker.
Devices capable of tracking a person's sleep include dedicated sleep
trackers, trackers that clip onto a person's pillow, smartphones, fitness
trackers, smartwatches, and other wearable devices. Sleep trackers are
capable of tracking the stages of a person's sleep (light sleep, deep
sleep, REM sleep), the length/duration of a person's sleep, the quality of
a person's sleep, and the consistency of a person's sleep. Some sleep
trackers offer other features, such as "sleep scores" that rank how well a
person slept, "smart alarms" that wake a person up within a set period of
time based on the circumstances of the person's sleep, and the ability to
track the amount of light and/or the temperature in the person's bedroom.
As of 2017, it is estimated that 10% of adults in the United States use a
wearable fitness and/or sleep tracking device on a regular basis. Sleep Trackers can collect some information about
sleeping, but they don't measure sleep directly
. Sleep trackers will not
make you sleep better, they will only give you basic information about
sleep quality. You need to address the root causes that effect your
quality of sleep. Smart Homes
is a type of sleep study, is a multi-parametric test
used in the study of sleep and as a diagnostic tool in sleep medicine. The
test result is called a polysomnogram, also abbreviated PSG. The name is
derived from Greek and Latin roots: the Greek πολύς (polus for "many,
much", indicating many channels), the Latin somnus ("sleep"), and the
Greek γράφειν (graphein, "to write"). Type I polysomnography, a sleep
study performed overnight while being continuously monitored by a
credentialed technologist, is a comprehensive recording of the
biophysiological changes that occur during sleep. It is usually performed
at night, when most people sleep, though some labs can accommodate shift
workers and people with circadian rhythm sleep disorders and do the test
at other times of the day. The PSG monitors many body functions, including
(EEG), eye movements (EOG),
muscle activity or skeletal muscle activation (EMG), and heart rhythm
(ECG), during sleep. After the identification of the sleep disorder sleep
apnea in the 1970s, the breathing functions, respiratory airflow, and
respiratory effort indicators were added along with peripheral pulse
oximetry. Polysomnography no longer includes NPT, Nocturnal Penile
Tumescence, for monitoring of erectile dysfunction, as it is reported that
all male patients will experience erections during phasic REM sleep,
regardless of dream content. Limited channel polysomnography, or
unattended home sleep tests, should be referenced as Type II – IV channel
polysomnography. With some controversy, polysomnography is best performed
by technicians and technologists who are specifically licensed and
accredited in sleep medicine. However, at times nurses and respiratory
therapists are allowed to perform polysomnography despite lack of specific
knowledge and training in this area. In general, much information can be
extrapolated from the polysomnography; some can be directly related to the
sleep, such as the sleep onset latency (SOL), the REM-sleep onset latency,
the number of awakenings during the sleep-period, the total sleep
duration, percentages and durations of every sleep stage, and the number
of arousals. But there can be also other information, crucial for many
diagnostics, that are not directly linked with the sleep, such as
movements, respiration, cardiovascular parameters. In any case, through
the polysomnographic evaluation, other information can be obtained (such
as, for example, body temperature or esophageal pH) according to the
patient's or the study's needs. Video-EEG polysomnography is a technique
combining polysomnography and video-recording, which has been described to
be even more effective than only polysomnography for the evaluation of
some sleep troubles such as parasomnias, because it allows to more easily
correlate EEG signals, polysomnography and behaviors.
helps our Soldiers sleep at night through intensive
body tracking, statistical analysis, and VA doctor notifications.
Home Sleep Monitors
Sleep Testing Products
Beddit 3 Sleep Tracker
Hello Sleep Behavior Monitor
Reston Sleep Monitor
- Eight Sleep
Personal Sleep Coach
Juvo: Track & Manage Sleep From Under Your Bed
Actively tracks & manages your sleep so you stay healthy. Slips
under any mattress, no wearable's!
Sleep Shepherd Blue: A Sleep Tracker that HELPS You Sleep
Tracks and analyzes your stress levels and
- Wake Up Refreshed 5-In-1 Sleep Tracker . Understand why
you wake up tired - get the device that helps coach you to improve your
REMI: The all-in-one sleep companion for kids
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.
Sleep Disorders - Not Sleeping Enough
is the condition of
not having enough
; 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
Daylight Savings Time Change
. Around 600
million people world wide have problems sleeping.
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 a rare disorder that results in
The problems sleeping typically start out gradually and worsen over time.
Other symptoms may include speech problems,
. It results in death within a few months to a few years. It is a
prion disease of the brain. It is usually caused by a mutation to the
protein PrPC. It has two forms: fatal familial
(FFI), which is autosomal dominant and sporadic fatal
insomnia (sFI) which is due to a noninherited mutation.
on a sleep study, PET scan, and genetic testing. Fatal insomnia has no
known cure and involves progressively worsening insomnia, which leads to
, delirium, confusional states like that of dementia, and
eventually death. The average survival time from onset of symptoms is 18
months. The first recorded case was an Italian man, who died in Venice in
is excessive daytime sleepiness (EDS), or
prolonged nighttime sleep, which has occurred for at least 3 months prior
to diagnosis. The
is the cumulative effect of not getting enough sleep
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.
Effects from Lack of Sleep
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.
Nurses who sleep less before a scheduled shift can hinder patient care and
. Nurses get under 7 hours of sleep before a work shift, 83
minutes fewer than days off. Nurses sleep nearly an hour and a half less
before work days compared to days off, which hurts patient care and
safety, finds a new study. Sleep deprivation hurts workers' ability to
handle complex and stressful tasks, and work-related sleep loss has led to
serious errors in other industries.
for Traffic Safety
suggests that drivers who sleep only five or six
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
Could resetting our internal clocks help control diabetes
circadian clock system allows the organisms to adjust to periodical
changes of geophysical time. Today, increasing evidence show that
disturbances in our internal clocks stemming from frequent time zone
changes, irregular working schedules or ageing, have a significant impact
on the development of metabolic diseases including type-2 diabetes. Using
a molecule extracted from lemon peel, researchers have succeeded in
'repairing' the disrupted cellular clocks.Lack of Sleep
Lack of Knowledge
has similar negative side effects. Sleep loss
seriously impacts your
, including decreased working memory
inability to concentrate
, focus, and
also reduces your ability to make good
, and it increases your tendency to be
. And little or no sleep can reduce your
preventing you from seeing situations accurately, and increase your
likelihood of falling into thinking traps. Sleep loss hinders your ability
to accurately interpret others
’ emotions and facial
expressions—specifically, if they’re happy or angry—making it harder to
identify what they’re feeling. It also lowers your ability to interact and
effectively with those around you. Sleep loss can reduce your
to engage in
as well. You also might
experience decreased coordination
and poor physical performance, which can
compromise your physical readiness and affect injury risk. Sleep impacts
your eating habits too. You’re more likely to
crave unhealthy foods
you’re operating in a sleep deficit. Sleep deprivation can increase your
risk of diabetes
, higher body mass index (BMI), and
that regulate your hunger and appetite. Weight gain can give rise to sleep
apnea and other issues that further negatively impact sleep. Stress causes
sleep loss, making you feel more vulnerable to
, which leads to even more
sleep loss. Body effects the
(webmd) - More than 50 million Americans suffer
from sleep disorders.
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.
is a physiological state of impaired cognitive and
sensory-motor performance that is present immediately after awakening. It
persists during the transition of sleep to wakefulness, where an
individual will experience feelings of drowsiness, disorientation and a
decline in motor dexterity. Impairment from sleep inertia may take several
hours to dissipate. In the majority of cases, morning sleep inertia is
experienced for 15 to 30 minutes after waking. Sleep inertia is of concern
when decision-making abilities, safety-critical tasks and the ability to
operate efficiently are important soon after awakening. In these
situations, it poses an occupational hazard due to the cognitive and motor
deficits that may be present.
is a functional waste clearance pathway for the vertebrate
central nervous system
pathway consists of a para-arterial influx route for cerebrospinal fluid
(CSF) to enter the brain
, coupled to a clearance mechanism for the removal of
interstitial fluid (ISF) and extracellular solutes from the interstitial
compartments of the brain and spinal cord. Exchange of solutes between CSF
and ISF is driven primarily by arterial pulsation and regulated during
sleep by the expansion and contraction of brain extracellular space.
Clearance of soluble proteins,
, and excess extracellular fluid is accomplished through
convective bulk flow of ISF, facilitated by
astrocytic aquaporin 4
(AQP4) water channels.
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.
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.
Sleep increases Chromosome Dynamics that Clear out DNA Damage and Flush
out Toxins that have accumulated during waking hours
What Happens when you don't get Enough Sleep
Poor Sleep Triggers Viral Loneliness and Social Rejection
Stressed to the max? Deep sleep can rewire the anxious brain
sleepless night can trigger up to a 30 percent rise in emotional stress
levels, new study shows.
Combined Sleep and Wakefulness
What wakes me Up
happens when you Sleep
Sleeping too Long or Oversleeping can be bad for you and also have side
. Too much sleep on a regular basis can increase the risk of
diabetes, heart disease, stroke and death according to several studies
done over the years. Too much sleep is defined as
being greater than nine hours
. The most common cause is not getting
enough sleep the night before, or cumulatively during the week.
Delayed Sleep Phase Disorder
is a chronic dysregulation of a
person's circadian rhythm
or 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
also known as the advanced sleep-phase
type (ASPT) of circadian rhythm sleep disorder, is a condition that is
characterized by a recurrent pattern of early
and early morning
. 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 - 5:00 a.m.). This sleep phase advancement
can interfere with daily social and work schedules, and results in
shortened sleep duration and excessive daytime sleepiness. The timing of
sleep and melatonin levels are regulated by the body's central circadian
clock, which is located in the suprachiasmatic nucleus in the
hypothalamus. Individuals with ASPD report being unable to stay awake
until conventional bedtime, falling asleep early in the evening, and being
unable to stay asleep until their desired waking time, suffering early
morning insomnia. When someone has advanced sleep phase disorder their
melatonin levels and core body temperature cycle hours earlier than an
average person. These symptoms must be present and stable for a
substantial period of time to be correctly diagnosed. Once diagnosed, ASPD
may be treated with bright light therapy in the evenings, or behaviorally
with chronotherapy, in order to delay sleep onset and offset. The use of
pharmacological approaches to treatment are less successful due to the
risks of administering sleep-promoting agents early in the morning.
Additional methods of treatment, like timed melatonin administration or
hypnotics have been proposed, but determining their safety and efficacy
will require further research. Unlike other sleep disorders, ASPD does not
necessarily disrupt normal functioning at work during the day and some
patients may not complain of excessive daytime sleepiness. Social
obligations may cause an individual to stay up later than their circadian
rhythm requires, however, they will still wake up very early. If this
cycle continues, it can lead to chronic sleep deprivation and other sleep
1 in 300 Thrives on Very-Early-to-Bed, Very-Early-to-Rise Routine
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.
Sleep linked to language skills in neurodevelopmental disorders
is first to examine relationship among children with Down's, Fragile X and
Snoring - Breathing Loudly
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 deprivation.
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
is the flow of saliva
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. (Drool is also known as
, driveling, dribbling, slobbering,
or, in a medical context, sialorrhea).
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).
(Last Night) I Didn't Get To Sleep At All - 5th Dimension
(Great Classic Song on youtube)
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.
Sleep Apnea - Stop Breathing
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.
But need help keeping their airway unobstructed. It is an alternative to
positive end-expiratory pressure (PEEP). Both modalities stent the lungs'
alveoli open and thus recruit more of the lung's surface area for
ventilation, but, while PEEP refers to devices that impose positive
pressure only at the end of the exhalation,
continuous positive airway pressure
throughout the breathing cycle. Thus, the ventilator itself does not cycle
during CPAP, no additional pressure above the level of CPAP is provided,
and patients must initiate all of their breaths.
applied to the nostrils nightly and requires no
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.
One Billion People worldwide Stop Breathing while they Sleep
. Sleep is
marked by dynamic changes throughout the body. It’s made up of different
phases, and as you move through them, your breathing, blood pressure and
body temperature will all fall and rise. Tension in your muscles mostly
stays the same as when you are awake – except during REM phases, which
account for up to a quarter of your sleep. During these, most major muscle
groups ease significantly. But if your throat muscles relax too much, your
airway collapses and is blocked. The result is obstructive sleep apnoea –
from the Greek ápnoia, or ‘breathless’. With sleep apnoea, your air supply
is continually interrupted, causing blood oxygen levels to plummet. You
then stir, gasping, trying to breathe. This can happen hundreds of times a
night, and the ill-effects are many and severe. Apnoea puts strain on the
heart, as it races to pump blood more quickly to compensate for the lack
of oxygen. Fluctuating oxygen levels also cause plaque to build up in the
arteries, increasing the risk of cardiovascular disease, hypertension and
stroke. In the mid-1990s, the US National Commission on Sleep Disorders
Research estimated that 38,000 Americans were dying every year of heart
disease worsened by apnoea. There’s also growing evidence that the
condition affects glucose metabolism and promotes insulin resistance –
leading to type 2 diabetes – and encourages weight gain. Then there’s the
exhaustion of never having a full night’s sleep, which is associated with
memory loss, anxiety and depression. Lack of sleep also causes inattention
that can lead to traffic accidents. A 2015 study of drivers in Sweden
found that those with sleep apnoea are 2.5 times more likely to have an
accident than those without. It also fuels absenteeism, and people with
apnoea are fired from their jobs more frequently than those without. One
study found that people with severe sleep apnoea were, all told, three
times as likely to die during an 18-year period as those without.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
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
(REM) sleep. Sleep Disorders
- Half Asleep
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
Jet Lag - Sleeping in Different Time Zones
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
, which are all synchronized
across the body's various organs by a
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 Info-Graph
by Work the World
A new way to optimize sleep and light exposure can reduce jet lag and
. Wearable technology can be used to calculate
optimal personalized sleep and light schedule. Researchers explain how
they have developed and demonstrated a series of algorithms that can
analyze biometric information recorded by a smart device and then
recommend the best combination of sleep and light to help a person
readjust their circadian rhythm.
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).
Hypnagogic - Half Asleep - Sleeping in Unfamiliar Places
We often experience troubled sleep in a new environment
. This is
. Interhemispheric asymmetry in sleep depth occurs
for the first night in a new place. The less-asleep hemisphere shows
in response to
the default-mode network. One brain hemisphere may work as a night watch
during sleep in a novel environment.
Sleeping on a Plane
stays on alert when we sleep in a
, half-awake state may work as a way to monitor
unfamiliar surroundings. DMN is a large scale brain network best
known to be active when a person is
on the outside
world and the brain is at
, such as during daydreaming and mind-wandering. It can
also be active during detailed thoughts related to external task
performance. Other times that the DMN is active include when the
individual is thinking about others, thinking about themselves,
remembering the past
, and planning
for the future. Though the DMN was originally noticed to be deactivated in
certain goal-oriented tasks and is sometimes referred to as the
task-negative network, it can be active in other goal-oriented tasks such
as social working memory or autobiographical tasks. The DMN has been shown
to be negatively correlated with other networks in the brain such as
in Non-Human Animals
refers to a behavioral and physiological state characterized by altered
, reduced responsiveness to external stimuli, and homeostatic
regulation.Birds can Sleep while Flying
have been observed sleeping in mid-flight, so there is
evidence that birds do indeed sleep while flying
. Frigate birds
while flying, spending less than 3% of their time asleep when flying and
sleeping about 42 minutes per day on average. Frigatebirds can sleep for
over 12 hours in a single day. Flying
would exhibit unihemispheric slow wave sleep, 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
or 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
swimming. Night Owls
Unihemispheric Slow-Wave Sleep
is sleep with one half of the
while the other half
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.
in the eye is the ability of the eye
to various levels of darkness and light.
on threshold consciousness
and not completely awake
and not demonstrating
full energy or full attention.
Hypnagogic is the experience of the
to sleep. Thought
processes on the edge of sleep
tend to differ radically from those of
ordinary wakefulness. Hypnagogia may involve a "loosening of ego
boundaries ... openness, sensitivity, internalization-subjectification of
the physical and mental environment (empathy) and diffuse-absorbed
attention. Hypnagogic cognition, in comparison with that of normal, alert
wakefulness, is characterized by
, illogic and a
fluid association of ideas. Subjects are more receptive in the hypnagogic
state to suggestion from an experimenter than at other times, and readily
incorporate external stimuli into hypnagogic trains of thought and
. This receptivity has a physiological parallel; EEG
readings show elevated responsiveness to sound around the onset of sleep.
The hypnagogic state can provide insight into a problem, Many other
artists, writers, scientists and inventors have credited hypnagogia and
related states with enhancing their creativity.
is a very sleepy state. Brain Programing
or Hypnopompia is the state of consciousness leading
out of sleep. Hypnagogic state is rational waking cognition trying to make
sense of non-linear images and associations; the hypnopompic state is
emotional and credulous dreaming cognition trying to make sense of
real-world stolidity. They have a different phenomenological character.
Hypnopompic and hypnagogic hallucinations are frequently accompanied by
, which is a state wherein one is
consciously aware of one's surroundings but unable to move or speak. For
this reason they are often frightening to a person newly experiencing
are believed to be the source of many perceived
supernatural experiences. Dreams
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
to which one is unable to react due to
, and physical experiences (such as strong current running
through the upper body). These
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. During an episode, one may hallucinate
(hear, feel, or see things that are not there), which often results in
fear. Episodes generally last less than a couple of minutes. It may occur
as a single episode or be recurrent. The condition can be triggered by sleep deprivation
psychological stress, or abnormal sleep cycles
condition may occur in those who are otherwise healthy or those with
narcolepsy, or it may run in families as a result of specific genetic
changes. The underlying mechanism
is believed to involve a dysfunction in REM sleep. Diagnosis is based on a
person's description. Other conditions that can present similarly include
narcolepsy, atonic seizure, and hypokalemic periodic paralysis.
How the brain paralyzes you while you sleep
. Researchers have
discovered a group of neurons in the mouse brainstem that suppress
unwanted movement during rapid eye movement sleep. This
near-paralysis of muscles
while dreaming is called REM-atonia, and is lacking in people with
REM sleep behavior disorder
. Instead of being still
during REM sleep, muscles move around, often going as far as to stand up
and jump, yell, or punch. Sakurai and his team set out to find the neurons
in the brain that normally prevent this type of behavior during REM sleep.
These cells were located in an area of the brain called the
ventral medial medulla
and received input from another area called the
sublaterodorsal tegmental nucleus
, or SLD. They were connected to
neurons that control voluntary
, but not those that control muscles in the eyes or internal
How the Brain Paralyzes Muscles while you Sleep
is a sleep disorder
by sudden and uncontrollable episodes of deep sleep. A long-term
neurological disorder that involves a decreased ability to regulate
sleep-wake cycles. Symptoms often include periods of excessive daytime
sleepiness and brief involuntary sleep episodes.
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 phenomenon of
combined sleep and wakefulness
. It is
classified as a sleep disorder
belonging to the parasomnia family. It
occurs during slow wave sleep stage, in a state of low consciousness
performance of activities that are usually performed during a state of
full consciousness. These activities can be as benign as talking, sitting
up in bed, walking to a bathroom, and cleaning, or as hazardous as
cooking, driving, violent gestures, grabbing at hallucinated objects, or
"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
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,
with almond butter on toast eaten about 2 hours before
bedtime. CDB Oil
also can help you sleep.
Exercise after 3 pm for better sleep.
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.
Effective treatment for insomnia delivered in a few short phone calls
The phone-delivered therapy, which consisted of guided training and
education to combat insomnia
, also helped reduce
as well as pain
associated with osteoarthritis
Patients were interviewed six times for 20 to 30 minutes over an
eight-week period. Roughly half of the patients received materials and
guided training called cognitive
for insomnia. CBT-I is a proven and effective
strategy used as the first line of treatment for insomnia. The key task of
the therapy sessions was to guide patients through routines, information
and self-monitoring in order to get their homeostatic sleep drive, which
is the internal drive to sleep that is dissipated during the night and
builds up during the day, and circadian rhythms, the complex and innate
cycles of biochemical, physiological and behavioral processes, working
together so that the patient will sleep at night and be wakeful during the
Resources for Improving Sleep
Guide To Healthy Sleep
Department of Health and Human Services-National Institutes of Health
Academy of Sleep Medicine
Foods that Affect Sleep
Videos about Improving Sleep - Techniques for Relaxation Videos
How To Sleep Better
Relaxing Breath Technique
Secret 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.
Dreams - Visions when Sleeping
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
in that the aim is to quantitatively study the process of
dreams instead of analyzing the meaning behind them.
Theories on why we Dream
(youtube) - Half Asleep
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. Sleep Disorders
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
- Bad Dreams
Incorporation of Memories into Dreams
immediate incorporations of events from the preceding day, and the
, involving incorporations delayed by about
a week. Why
is it Hard to Remember certain Dreams
? During REM
, 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.
If we awaken straight out of a dream, we have some chance of
remembering it, but only if we make the effort to remember that dream, if
we just fall back asleep or start thinking of something else, then
remembering most of that dream becomes impossible. Less coherent dreams
are harder for a listener to recall than ones with strong emotions and
organized plot lines. As the brain awakens, it is just starting to turn on
areas necessary for long-term storage. It's helpful to remind yourself
that you want to remember your dreams before falling asleep.
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.
Lucid Dreams - Aware of Dreaming
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
is being bright
or luminous and clearly expressed in the mind and easy to understand.
Transparently clear and easily understandable. Capable of thinking and
expressing yourself in a clear and consistent manner. Transmitting light;
able to be seen through with clarity.
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.Remote
- 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.
are tantric processes and techniques of the Dream
State that it is more of a passing of an
than any textual information.
This Scientist can Hack your Dreams
(video and interactive text)
audio-visual cues like music, sounds and light to induce lucidity.
Powerful Lucid Dreaming Reality Checks!
- Brain Programing
is to explore the various images and emotions that
a dream presents and evokes, while not attempting to come up with a single
unique dream meaning
. In this way the dream remains "alive" whereas if it
has been assigned a specific meaning, it is "finished" (i.e., over and
done with). Dreamworkers take the position that a dream may have a variety
of meanings depending on the levels (e.g. subjective, objective) that are being explored.
Interpretation of Dreams
Bad Dreams - Nightmares
is an unpleasant dream that can cause a
strong emotional response
mind, typically fear
but also despair,
and great sadness. The
dream may contain situations of discomfort, psychological or
. 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
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
HallucinationsIs it true when
people fall from high places they have a heart attack before they hit the
Like in a dream when you're
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
. 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.
Sweeter Dreams in a Peaceful Mind
. A new study shows that people with
more peace of mind in the waking state have more positive dreams, whereas
those with more anxiety in the waking state have more negative dreams.
This means that dream experiences, as revealed in recalled and reported
dreams, may reflect a person's mental health.
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
visual dreams. But how do we see dreams in our minds anyway? We
are not using our eyes to see the dream, so how do we see our dreams? When
a person has an out of body experience, they are not seeing with their
eyes when they are looking down at their own body.
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 or 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 as an 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 consolidation
, 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 can mean 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.
Vitamin B6 could help people to recall their dreams
. Prior to taking
the supplements, many of the participants rarely remembered their dreams,
but they reported improvements by the end of the study. Vitamin B6 did not
affect the vividness, bizarreness or colour of their dreams, and did not
affect other aspects of their sleep patterns. The randomised,
double-blind, placebo-controlled study saw participants taking 240mg of
vitamin B6 immediately before bed. The average person spends around six
years of their lives dreaming. Vitamin B6 occurs naturally in various
foods, including whole grain cereals, legumes, fruits (such as banana and
avocado), vegetables (such as spinach and potato).
Dream incubation: ancient techniques of dream influence
Dormio: Interfacing with Dreams to Augment Human Creativity
. Using an
electronic glove that contains sensors to monitor muscle tone, heart rate,
and skin conductance, it monitors when you enter hypnagogia and when
you’re falling into real sleep. At that point, Dormio gently nudges you
with an audio cue emitted from either the team’s smartphone app, or a
nearby Jibo robot with a cue word. The researchers used “fork” or
“rabbit,” but it can be any word. The subtle noise is meant to bring you
back into hypnagogia
without completely waking you up, and in fact, the
team found that the chosen word often gets conceptually incorporated into
the user’s lucid dreams. Meanwhile, the app or bot will start a
conversation with the semi-conscious sleeper, recording anything you say.
Once the interaction is over, Dormio lets users fade out into slumberland
again, repeating the process to “incept” their dreams and record dream
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? In 2020 I
now have less dreams about being shot by people with guns, which was
always little scary
, I would duck and cover but never
felt the bullets hit me.
Then around in my 40's from 2000 to 2010
, I started to have
most bazar dreams imaginable
. More incredible than 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
. Just a theory of course, but very
interesting. Maybe the
feeling of receiving signals
a higher power
is just us receiving messages from each other
Sometimes when I'm dreaming, it feels like I'm inside someone else's dream,
but not as myself, but as someone else, but I can't see myself, so I have
no idea who I am or who I'm supposed to be. It feels like I'm
. Maybe our dreams are affected
that are transmitting information. I mean, we need an electronic device to see a video
being transmitted, but maybe the brain can also interpret these information
signals, especially when dreams are brain waves. And it's weird to know
that people can share the same dream
are when two or more people share a dream experience at
the same time. Quantum
Scientists Find a Way to Communicate With Dreaming People
dialogue between experimenters and dreamers during REM sleep.
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
, 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.
Dreams are like a built in entertainment
system that makes sleeping fun
. But who's the director and who's
the writer? And where was I when the decisions where being made about what
the scene was going to be like and who the actors will be. It's like
someone saying action, and you have no idea what's going on because you
never read the script. "So why am I naked?" Lucid
can give you control of your dreams, but lucidity does not
control everything in your dreams, so who or what does? And why do dreams
have different viewing angles or camera angles, as if it were a movie?
refers to structures of the
which are shared among beings of the same species.
A dream is
like you accidentally walked into a movie set
and then someone yelled
action, and now you're running scared through some incredible scene, and
wondering, what the hell is going on? I just got here, and I was never
told that I was supposed to be playing this part, and I was never shown
the script, so how was I supposed to be prepared? What's my motive here?
Come on people, I thought we talked about this? I'm an actor, not a
freaking mind reader.
to something, but
relative to what? That's the million dollar question. It just can't be
It's amazing to think that dreams just some
how happen on their own
. I know that things
, and I know that I can control some aspects of a
dream when I'm lucid dreaming
, but who or what
created the dream? Who wrote the script and why am I acting this way?
Either there's some type of processing system in the brain that creates
the dream and then some how comes up with images in such a way that it
mimics some aspect of your reality so that you believe that something is
actually happening. Or, our dreams are
by the brain from an unknown origin, like a TV signal. Or, our dreams are
a combination of the two? What ever it is, dreams are just totally
In dreams I sometimes sense that my
communicating with my
, and vice versa.
The fact the dreams are some
what coherent and some what symbolic of reality, this proves that there is
a process involved in the creation of a dream. It's definitely not some
random fluctuations in the brain, there is a process. I can recognize
things in my dreams so it can be perceived as real. So the process must
say something like this, "this is how you make a dream for a sleeping
human: you take parts from that persons reality and then put them together
to make a motion picture, and then you add some emotions to the dream, and
then see what the human does in the dream, and also, see what the human
thinks about the dream." If the dreams purpose is to make you consider
other realities, and make you see other ways of looking at things, then
the dream does a good job at that. But of course, there is definitely more
to a dream because things have more than one use or function. There is
communication happening on different levels. This is why humans for
thousands of years have looked at dreams as a sign or as a signal. Visions
that were trying to communicate messages. And people tried to understand
their dreams as best as they could. But this is more ancient knowledge
that has been suppressed
forgotten. Our brains are under attack by chemicals in our food and our
water, as well as the dumbing down of our education systems and our media
outlets. Time to wake up.
I have this feeling when I sleep my brain is
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
into a contiguous location.
is very close or connected in space or time.
Connecting without a break; within a common boundary. Having a common
boundary or edge; abutting; touching.Learning and Sleep
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
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
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
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.
I would not say that all dreams are
, some of them must
mean something. We know that things in our life can effect our dreams. So
dreams must be telling us something about our life on some level. So if I
knew the reasons why a dream was created and understood the mechanisms
that influence my dreams, then I could acquire more understanding and more
meaning from a dream instead of just saying, "what was that crazy
nonsensical dream all about?" Are some of my dreams just random or
irrelevant? We have a special ability, but we don't fully understand it
yet. Even though dreams have been talked about for thousands of years, we
still don't fully understand them. Our ancestors understood more about
dreams, but it was even harder to explain then since language was not as
expressive as it is today, and documentation and knowledge preservation
was not maintained and knowledge was not effectively passed on to the next
is the process of assigning
dreams. In many ancient societies, such as those of Egypt and Greece,
dreaming was considered a supernatural communication or a means of
, whose message could be unraveled by people with certain powers.
Dreams communicate in an abstract way
so you need to decipher the code
just analyze the message
. It does not
make sense to think that dreams are just a
that has no reason. Almost everything that we know of has a
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.
is a therapeutic and creative form of working
with dreams and memories.
- Lucid Dreaming
is the process of documenting or discussing both night
and day dreams with others. One of the primary purposes of sharing dreams
is dream interpretation.
is a diary in which dream experiences are recorded. A dream
diary might include a record of nightly dreams, personal reflections and
waking dream experiences. It is often used in the study of dreams and
psychology. Dream diaries are also used by some people as a way to help
induce lucid dreams. They are also regarded as a useful catalyst for
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."
Sleep is like a Computer Rebooting
. During the reboot or when you're
sleeping, you are not aware and you're shutdown, and you can't do any work
or any real thinking. You have to wait until the computer, or brain,
finishes it's reboot. And luckily your information is saved and you will
return to your normal operating system
But not always, sometimes when you wake up you might not feel good and
you're not fully aware of what happened during the reboot. So who are you
now? Have you changes or has the
? And do you
have enough knowledge and skills to accurately analyze yourself in order
to understand the changes?
"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
. The ability to form mental images of things or events.
is the formation of a
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
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
is a low power mode for electronic devices such as computers,
televisions, and remote controlled devices. These modes save significantly
on electrical consumption compared to leaving a device fully on and, upon
resume, allow the user to avoid having to reissue instructions or to wait
for a machine to Reboot
Many devices signify this power mode with a pulsed or red colored LED
refers to the way electric power is consumed by
electronic and electrical appliances while they are switched off (but are
designed to draw some power) or in standby mode. This only occurs because
some devices claimed to be "switched off" on the electronic interface, but
are in a different state from switching off at the plug, or disconnecting
from the power point, which can solve the problem of standby power
completely. In fact, switching off at the power point is effective enough,
there is no need to disconnect all devices from the power point. Some such
devices offer remote controls and digital clock features to the user,
while other devices, such as power adapters for disconnected electronic
devices, consume power without offering any features (sometimes called no-load power).
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.
Songs about Dreaming
Dreaming - Blondie
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, 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,
, 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
Dreaming of Me -
Depeche Mode (1981)
(youtube) - Filming and screening, I picture the
scene, Filming and dreaming
, Dreaming of me.
-The Mamas & The Papas
(youtube) - All the leaves are brown, And
the sky is gray, I've been for a walk, On a winter's day, I'd be safe and
warm, If I was in L.A, California dreamin', on such a winter's day
Beautiful Dreamer -
by Stephen Foster
, wake unto me, Starlight and
waiting for thee; Sounds of the rude world, heard in the day, Lull'd by
the moonlight have all passed away! Beautiful dreamer, queen of my song,
List while I woo thee with soft melody; Gone are the cares of life's busy
throng, Beautiful dreamer, awake unto me. Beautiful dreamer, awake unto
me. (List is to listen, Woo is to attract, Thee is you, Lulled to to
sooth or calm)
Dream A Little
Dream of Me - Doris Day
(youtube) - Stars shining bright above
you, Night breezes seem to whisper I love you, Birds singin' in the
sycamore trees, Dream a little dream of me
Sweet dreams till sunbeams find you, Sweet dreams that leave all worries
behind you, But in your dreams whatever they be, Dream a little dream of
Row, Row, Row Your Boat
- Row, row, row your boat, Gently down the stream, Merrily,
merrily, merrily, merrily, Life is but a dream
The rest of the
lyrics to the song Row, row, row your boat doesn't make sense and actually
ruins the first verse
of this song,
so just stick with the first verse above.
Row, Row, Row Your Boat is an English language nursery rhyme and a popular
children's song. It can also be an "action" nursery rhyme, whose singers
sit opposite one another and "row" forwards and backwards with joined
hands. It has a
Folk Song Index
number of 19236, which is a database of around 250,000
references to nearly 25,000 songs collected from oral tradition in the
English language from all over the world).