Tag Archives: sleep

Combat Stress with Sleep and DreamWater

Mother’s Day is creeping up on us this weekend, and as any mother can attest (and dads too) parenthood can be stressful.  Long nights nursing babies, endless errands and no time for yourself can all create and environment of stress, in turn causing even more lack of sleep.

April was Stress Awareness Month. Stress can have a strong affect on health, weight, mental function and emotions and there are several tactics that can help reduce stress, leading to a healthier, happier lifestyle.

Exercise: Exercise in almost any form can relieve stress and being active boosts feel-good endorphins and distracts from daily worries.

Power Down: Being constantly connected adds a new level of stress that people are learning to deal with on a daily basis. It is important to sometimes step away from digital devices and power down for some quiet "you" time

Sleep: Research proves a good night of sleep helps you cope with daily stress and anxiety and a lack of sleep can exacerbate stressful situations. Taking imageDream Water, the first natural sleep enhancer with zero calories, natural active ingredients and no preservatives, helps drinkers relax, fall asleep and stay asleep, to wake up rejuvenated and limit stress. (Available at Wal-Mart and Amazon.com/DreamWater, $2.99/bottle)

Eat Right: Junk food and refined sugars low in nutritional value and high in calories can lead to a lack of energy and feeling sluggish. A healthy diet, low in sugar, and alcohol, can help stay healthy and reduce stress.

Limit Caffeine Intake: Studies have proven caffeine, even if ingested in the morning, can effect the body that through the evening, amplifying stress throughout the day. Limiting the intake of food/beverages with high levels of caffeine (coffee, chocolate, energy drinks, etc.) can decrease stress.

The first night I tried NightTea Night DreamWater I doubted it would work, so I went upstairs to watch TV like I normally do, within 30 minutes I could barely keep my eyelids open and at night when the kids woke up to nurse (age 1.5 and 4 – I mention this because I would not try any supplement while nursing a newborn) I was able to fall right back asleep, sometimes not even waking.  I awoke the next morning an hourly early than normal feeling really refreshed.  The second night I tried DreamWater I was trying to sew some class projects and did not make it up to bed, after an hour I went upstairs to lay down and felt disoriented and nauseous – I think you really need to be ready to fall asleep and in the correct environment because the third time I tried DreamWater I was in bed, chugged the shot bottle and fell asleep within 15 minutes.

I should point out that I don’t take anything.  I rarely pop something for a migraine unless I have somewhere to be, so that may be why these were so effective for me.  I was no fan of the flavor. I hate stevia it is way too bitter and the whole thing tasted like sour green tea with cough syrup.  That being said, it did work.  I was worried I may become addicted to sleeping with this, but since trying DreamWater it seems I have been getting on a better sleep schedule.  I wake early which causes me to go to sleep earlier – provided I don’t eat too late (heartburn keeps me up) even with the TV on (that’s a bad crutch I know), my eyelids still start to get heavy at the same time each night.

I received samples of DreamWater for review, I was not compensated in any way and all opinions expressed are my own and given freely.

#yoga #Sleep Sequence End #Insomnia @skyyogastudio .com

Sleep Sequence
A Sleep Sequence to Help Aid Sleep Relieve Insomnia

For clients who have difficulty sleeping, get into your PJs, be sure you have used the bathroom, and turn down the lights. Try this practice before bedtime, hold each of the first three poses 1-2 minutes, then move onto the poses starting with child’s pose – hold 5-15 minutes or longer as you practice a calming breath.

Inversions, and supported inversions help aid in calming the mind and slowing the brain’s wakefulness centers.

When you are finished get into your bed, make sure all distractions like bright lights and TV are off. Studies reveal that a high percentage of adult insomnia is actually a fear of the dark, so a small nightlight may be useful.
Being to notice your breath. Notice the inhale, and notice the exhale. Don’t try to force or change your breath, just become aware of it, how it travels in through the nostrils, how it fills the lungs and moves the belly/organs, how it exits the nostrils and relaxes the belly / ribcage. Notice the pause at the end of your inhale, then as you exhale, notice the pause at the end of the exhale before your inhale begins.

If your mind wanders – acknowledge your thoughts, but do not fixate on it, come back to the awareness of your breath. Know, and say to yourself “I am not this thought”, and move on.

Start to softly encourage your exhale to lengthen, savor the slow breath out of the body, take your time and imagine your body as your inhale expanding like a balloon, when it is full imagine a small whole that allows your breath to escape in a slow fizzle, deflating your body balloon.

PROPS TO HELP YOGA PRACTICE: A soft padded chair or blanket on the chair, or a block
PROPS TO HELP SLEEP: Yoga bolster for under the knees to help release the back and abdomen. Eye pillow. ACE bandage wrapped around the eyes and head.

You can purchase various props at Sky Yoga Studio and we would be happy to show you how to wrap the ACE bandage if you bring one to class.

Peaceful sleep!

An Interview with Dr.Tracey Marks: Master Your Sleep Blog Tour

I failed to get my questions in fast enough- the fate of someone with insomnia who sleeps when they should be sending emails.  Dr.Marks was gracious enough to answer my questions and send a reply and I felt it a great opportunity to hear more from this author and her wonderful book

1. You discuss the presence of light as a way that out bodies determine our cycle. Is there any correlation between the more frequent use of CFL bulbs in households and associated sleep problems? Could you explain how these daylight bulbs may cause problems?

I haven’t heard about sleep problems caused specifically by these energy saving bulbs.  However, there are studies showing increased depression and alteration in melatonin production (therefore interrupting sleep) from prolonged evening light exposure.  I don’t think the bulbs used were CFL, but the issue is not the energy expenditure, but the presence of light in the evenings such as we get from room light and bright televisions.

If you want to know more, here is a link to a WebMD article on the topic http://www.webmd.com/sleep-disorders/news/20110119/light-exposure-may-cut-production-of-melatonin

Incidentally, the light therapy I mention in the book refers to special lighting that is controlled to be the same wavelength as sunlight.

2. Limiting food, caffeine and alcohol to certain pre bedtime hours is recommended in your book. With all of the    health claims made by a variety of foods are there any foods that could be more beneficial in aiding sleep? Are there any known nutrient deficiencies that can lead to sleep problems?

I’ve seen in the scientific literature some association between Vitamin B12 and sleep.  However, I would say that sleeping problems that result from vitamin deficiencies are more likely due to the physical/medical problems that the deficiencies cause rather than the deficiency itself.  For example, Vitamin B12 causes lots of serious problems including depression.  Depressed people have trouble sleeping. 

As for foods that help sleep.  Foods that contain tryptophan may help sleep.  Examples would be milk, eggs, poultry and some fish.  However, I think the contribution is minimal.  You wouldn’t want to pack down a heavy chicken meal before bed for the purpose of sleeping.  A glass of warm milk may help both for the tryptophan intake as well as the relaxing effects of the warm drink.

3. When dealing with children who have very late sleep times, 3-4 am what are your recommendations to help parents facilitate earlier sleep times?

3-4 am, boy that’s rough.  My first thought is how late are they sleeping in the morning?  It’s hard for me to imagine a child being able to sustain sleeping 3am – 8am night after night.  I point this out because if I assume that the child is making up for the sleep by sleeping later in the morning, I would recommend waking the child up earlier (like 8am) to help them be tired for the following evening.  Yes, I know a fussy child without sleep is more than a handful.

If the child gets a second wind and is able to stay up again on night 2, then try it again the next morning by not allowing the child to sleep past the early morning.

At bedtime it’s important to create a relaxing sleeping environment.  So on the nights you are trying to get your child to sleep (after having been sleep deprived), minimize the evening stimulation as much as possible.  Prepare your child for bed with a warm bath.  After one or two nights of waking early (despite going to bed late) your child’s eyes ought to be so heavy by early evening they can barely stand.

It’s really hard for a sleep deprived person to sit in a dark room and not fall asleep.  So then put your sleep-deprived child in his/her bedroom with light off and lots of kisses.  Continue to enforce the early morning wake time to keep the child on a schedule.

Usually with bedtimes like 3-4 am, what has happened is the child has a shifted sleep cycle.  Everything starts late.  Bright light in the mornings help wake your body up just as minimal light in the evenings helps make us tired.  So in the above scenario, I would also recommend early light exposure.  You can achieve this by getting your child outside in the sun as early in the morning as you can.  If it’s too cold outside, get them in front of a window.

4. Are there any more recommendations you can give for adults who go to sleep 10-11 pm wake mid night, 2-3am and return to bed 5-6 am to wake again at 9 am for their day. Your book implies that these short cycles may not be enough. What might cause this cycle and what could be done to change it?

People can have broken sleep throughout the night because of being too hot, going to bed with a lot on your mind, pain or an uncomfortable bed, having a full bladder, drinking alcohol too close to bedtime, leaving the television on (the light or the sound can wake you later) – just to name a few reasons.

So first I would say check your sleep hygiene.  I discuss this in detail in chapter 6 of the book.  I find that often times, some people will say, “yeah, yeah I know all that stuff.”  But there are lots of little things that can interrupt your sleep.  It’s worth a look at your habits to see if you can tweak some things that will help.

Outside of this, the gold standard, non-medication approach is to restrict your sleep.  You chart how much sleep you are getting and if it turns out its only 5 hours, you limit yourself to 5 hours.  So in the above scenario, the person would not go to bed until 4am and wake with an alarm clock at 9am.  You gradually move up your bedtime by 30 minutes until you get to the point where your sleep is broken again then you stop.  Some people realize that they require less sleep than they thought they needed when they do this.

Another alternative to take sleeping pills that help you sleep through the night while you simultaneously work on your sleep hygiene.  Some people go through spurts of having trouble sleeping from situational issues, then when the situation resolves, they are fine.  So a short stint of medication for their temporary problem works well for them.

Solution for Sleep Apnea Affordable Comfort

“THE DEAD” KEYBOARDIST AND ROADIE TURN

HOME REMEDY INTO PATENTED SOLUTION

image San Francisco, CA — Adding a new twist to the old adage “necessity is the mother of invention,” The Dead keyboardist Jeff Chimenti was inspired by his mother’s experience with sleep apnea to develop a remedy for the ramifications that impact a large number of the 30 million Americans suffering from the condition.  Noting the discomfort and painful sores his mother was having from daily sleep mask use, Chimenti conferred with band roadie AJ Santella about the use of gel or silicone, after multiple failed attempts with over-the-counter padding materials.

Santella suggested a gel pad that is used to dampen the vibration of drum heads.  The result was a resounding success.  The two then embarked on a journey of handmade molds and use of a newfound medical grade gel to perfect the system, ultimately resulting in the birth of the Sleep Comfort Care Pad that is on the market today.

“My mother was the necessity for this invention,” says Chimenti.  “My primary goal was to ensure my mother was comfortable and getting the rest she needed each night to live each day more healthfully.  I didn’t initially realize the enormous potential of this product, but I quickly learned.  The reaction has been overwhelming.  Literally millions of people could benefit and that’s music to my ears.”

Sleep apnea syndrome is caused when the airway in the back of the throat intermittently collapses, resulting in frequent bouts of shallow breathing or no air going into the lungs.  The long term health consequences of sleep deprivation can be severe, and many patients are prescribed sleep masks to wear throughout the night to ensure proper breathing. The latex and silicone-free Sleep Comfort Care Pad serves as a cushion between nasal and full face masks and the bridge of the nose, while also decreasing leaks and increasing adherence.

The clear hypo-allergenic pad comes in two sizes and is infused with a pleasurable lavender scent, which has been clinically proven to relax the brain. Distributed by Sequal Technologies, the nation’s leading provider of medical oxygen-related products, the Sleep Comfort Care Pad retails for $14.95 and should be replaced monthly.  It can be purchased through health care professionals, and on the Internet.  It is also covered by Medicare.   For additional product information visit www.sequal.com.

About Sequal Technologies

Founded in 1991 SeQual Technologies (www.sequal.com) is a market-driven, technology-based company with the mission to develop, manufacture and market unique products for medical, military, industrial and commercial applications that utilize the Company’s proprietary pressure swing adsorption (PSA) technology for air separation.

In addition, to medical oxygen systems the Company manufactures other PSA-based, air separation systems for a wide variety of commercial and industrial applications. SeQual’s PSA systems are recognized internationally for their unique designs, superior performance, quality and reliability.

I received a sample of this new product to review and of course was limited in my trial because I do not have an oxygen mask.  I do however wear glasses that rub the bridge of my nose and create an uncomfortable sensation.  Although this pad did not smell like lavendar as the press reports, it was extremely soft and comfortable, slightly tacky and able to stick to the skin without being overly adhered.  Under the bridge of my glasses it formed a very soft cushion and its malleable nature allowed for the glasses to sink into the pad – much as it would an oxygen mask creating a seal without leaks.

I did notice that it caused a tingling sensation above the bridge of my nose that I did not enjoy – but this was not due to the product itself, more my unfamiliarity with having a pad in this position.

What I found most functional about this pad is its ability to be cleaned.  Mild soap and some warm water was all it took to clean off and as it dried the tacky nature was once again available. I also appreciate the fact that the pad is latex free, an allergen for me.

These pads are inexpensive for the comfort they offer.  Because I have no need for this, I will be giving away my sample.  Please post under the Status on Facebook that is for Sleep Comfort Care Pad on Sky Yoga Studio and More’s Fan Page.