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Does Counting Sheep Actually Help You Get To Sleep?

This old wives’ tale won’t go away. The idea, I think, was to have your brain concentrate on one thing and one thing only, to not let other disturbing thoughts interfere with your mission to count sheep jumping over fences. OK, it may have started with sheepherders who were worried that they might lose their sheep during the night, but that doesn’t serve our purposes at all, does it?

                                                                                                                           

                                                         sheep

 

No, counting sheep one by one, all alike does not help you fall asleep. But the idea is sound. We just have to customize it for each of us. If you find something that can occupy your brain while not being too energized, then you’ve found your version of counting sheep.

 

 So, here are a few ideas:

 

 

1.  Total body relaxation: Begin at the top of your head and imagine a force field coming down over your ears, past your eyes, your nose, your mouth, and down to your neck. Totally relax every muscle, every pore of your skin. Keep your eyes closed and see the blackboard, the perfect blackboard with no chalk marks or eraser marks on it. Then start down your left arm, all the way down to your fingertips. Then come back up, across your chest, and then over to your right arm, focusing on each part while the force field comes down and releases all the tension. Work your way back up to your chest and start going down the rest of your body, finishing with each leg down to your toes. Total relaxation, it might help to put on some white noise while you are doing this. You can find all kinds of white noise thunder, frogs, even city noises, on line on any app store for free, easy.

 

 

2.  Find your relaxing spot a place in your head (or in your world) that you once found peace, and go there. Feel the sand between your toes, or feel the wind in your hair, as long as it’s relaxing. (A memory of a safari won’t work here.) Indulge yourself there. You’re alone. You think. You see the ocean, or the mountains, or the river. You watch. Nothing happens. Nobody comes in, no action takes place, just listen to the ocean crashing on the shore or the brook babbling by. Stay there. Listen. Watch. Stay. Drift. 

 

3.  Get a massage before going to bed. Kneading your muscles and the repetitive touch is a golden ticket to sleep. This always works, if you can find someone who’s willing to let themselves out after they’ve finished.

 

4.  Write down what’s bothering you and get that monkey off your back. This works if you literally have a stuffed monkey and give him the list a friend carries hers around with her and it works for her.

 

 5. Watch what you eat spicy foods don’t help, but figure out what does.

 

 

No, counting sheep doesn’t work. Not unless you’re actually given the job of counting sheep for your boss the sheepherder in the middle of the night. But find what works for you and develop your own method of getting off to sleep. Then use it.

 

No wives’ tale there.

 

 

Eating Better To Sleep Better

Having a tough time sleeping? Whatever the reason, you’re not alone more than 50 million Americans don’t get enough zzz’s. Yet the health benefits of a good night’s rest are countless: sleep helps keep you happy, your brain sharp, your immune system strong, your waistline trim, your skin looking youthful and lowers your risk of high blood pressure and heart disease.

 

 

                                           sleeping

 

So, how can you proactively help yourself get better sleep? Your diet may be the key.

 

 

Experts talk about a few food items that are unequivocally known to help with sleep. Here are a few that are called out as specific to sleep production:

 

1.  Tart Cherry Juice showed up on every researched article for this piece. Two glasses a day have proven to be effective in helping people fall and stay asleep. So, eat some tart cherries before going to sleep, or buy cherry juice just make sure it’s unsweetened.

 

2.  Bananas are high in potassium, which helps promote sleep. Plus it’s sweet and filling.

 

 

3.  Yogurt also has the effect of coating your belly and helping promote a full, satisfied feeling that allows you to relax.

 

 

4.  Milk has tryptophan, a common relaxing chemical that your grandma used to warm up for you to help you sleep. Or maybe it’s just the memories. But it works.

 

 

5.  Speaking of tryptophan, try some turkey it’s loaded with it and will give you some fullness and satisfaction.

 

 

6.  Almonds toss a few in and crush away the nutty flavor and chemicals will help float you away to dreamland.

 

 

7.  Sweet Potato – yup, that old carbohydrate that’s sweet and warm go for it. It’s right up there with milk.

 

 

So, here’s a recipe for a bedtime snack: Yogurt with bananas and almonds and maybe some smashed sweet potato to give some sweetness.

 

If none of these food suggestions help, you can always try some herbal remedies. Here are a few from experts:

 

1.  Magnesium and Calcium: Take 200 mg’s of Magnesium (lower if it results in diarrhea) and 600 mg’s of calcium at bedtime.

 

 

2.  Wild Lettuce (a supplement found in health food stores) 30-120 mg’s is recommended.

 

 

3.  Hops – yes, the hops found in beer – 30-120 mg’s can help.

 

 

4.  Herbal teas work well – look for Valerian Root tea, or even Valerian Root pills.

 

 

You’ll want to stay away from:

 

1.  Stuffing yourself – there’s nothing worse than trying to fall asleep when your gut is busting.

 

 

2.  Caffeine – we all know we have it to get our gears moving in the morning – why have it at night? If you must, make it decaf.

 

 

3.  Alcohol – it’s supposed to relax us, yes, but it’s also a depressant, so no sense in staying awake worried about something.

 

 

Spices – anything that revs up the engine aren’t going to let us sleep deeply, now, will it? Stay away from curry or hot Mexican food, if you’re anywhere near bed time.

 

 

Getting a good night’s sleep is more important than we think about. Help yourself nod off, and stay in dreamland, for every minute of the six, seven or eight hours you require. You’ll feel better, act better, think better, and stay healthier.

 

So think about what you eat and get yourself some zzz’s!

Tips On How To Stop Oversleeping

Do you find yourself getting up late every morning and still feeling sleepy through the day? No matter how many times you set the alarm to wake you up, you automatically shut it off, promising yourself you’re going to get “just 5 minutes more” of shuteye and then wake up to find one hour has gone by?

 

                                                   oversleeping2

 

Oversleeping can cause a whole lot of disruptions in your schedule as well as that of your loved ones. You find yourself rushing through the morning chores, not able to relax, feeling stressed, and in a do-or-die race to your place of work or study. Sounds familiar?

 

Oversleeping can be caused because of two core reasons-sleeping too much and sleeping too little! Yes, adults need only about six to eight hours of sleep, give and take one or two hours less or more, and if you are sleeping less or more than this amount of hours, you will tend to wake up later than you wish to in the morning.

 

Before you decide to set yourself on the path to regular sleeping habits, it would be wise to check with a doctor to rule out any other underlying causes of your hypersomnia. Your natural sleep cycles could have been disturbed due to jet lag, travelling from one time zone to another, working in shifts, seasonal affective disorder, thyroid problems, etc. Once any medical conditions have been ruled out, you can go about overcoming your oversleeping yourself. Here are tips on how to stop oversleeping.

 

1.  Get your body used to a schedule of sleeping and waking, set by your needs. Choose a time to go to bed at night and wake up in the morning and commit to that time every single day for at least 21 days. It has been said that it takes 21 days for new habits to be formed in the mind and body. Stick to your schedule for 21 days and your body might be able to wake up on time even without an alarm clock after that!

 

 

2.  What are you trying to avoid by oversleeping? Get to the underlying cause of it. You can do this by journaling or talking with a friend. Often there will be something that you wish to avoid in the morning, which causes you to subconsciously oversleep. If you can get to the root cause of this, you would have put an end to your oversleeping!

 

 

3.  Schedule to do a favorite activity as soon as you wake up in the morning. Perhaps you like strumming the guitar, reading a book, journaling, doing yoga, meditating, painting, or just sitting quietly by yourself with a cup of coffee? Think about something that you would love to do in the morning. Do this just before you go to sleep at night to make yourself look forward to getting up in the morning.

 

 

4.  Avoid the use of caffeine, nicotine, or alcohol just before bedtime. These substances are known to keep you stimulated and awake for longer, which will lead to waking up late!

 

 

Daylight Savings Time, How It Affects Your Sleep?

While you might think that the daylight savings time can be quite dangerous, the reality is that these changes are affecting our circadian rhythm, or simply put our natural cycle. The human body gest accustomed to live in a certain way, and by shifting the time you sleep; this can lead to a few issues.

 

                                                daylight

 

At first, losing an hour in the spring and gaining it back in the fall might not seem like much, in fact it can relate to the airplane travel pretty much. The hour loss is the one that requires a lot of adjustment, because it makes it hard for you to get to bed at the time you want, and this will just make it much harder for you to fall asleep, while also increasing wakefulness.

 

If you are already sleep deprived, then this can lead to a lot of issues, especially if you are also drinking caffeine and alcohol. What this does is that it will hamper your overall performance, memory and concentration, which will make you feel a lot more fatigued in the next day, while you will also feel the need to sleep more and more during the day, something that’s definitely not ok for any person.

 

So yes, the daylight savings time can have a few dire consequences if we don’t manage properly, but there are a few methods that we can use in order to cope with this problem. First, we need to avoid direct light, be it outside or inside our homes before sleeping. Direct light will just hamper the sleep pattern and lead to some bad results all the time, something that you won’t like at all.

 

Moreover, another good way to deal with the daylight savings time is to bring a more sleep friendly cycle and environment. What we mean here is that you need to take care of the proper hygiene before sleep, because even a simple shower can lead to you sleep better and avoid sleep deprivation.

 

At the same time, we recommend you to actually create a bed time ritual that will allow you to become calmer, as this really brings good results all the time. There aren’t any miraculous diets to make you sleep better, even if many claim that, so stay clear of those. Instead, you should try to calm yourself on your own all the time, and then make sure that the calming patterns are inserted into your day after day schedule.

 

In conclusion, while the daylight savings time changes can hamper your concentration and just mess with your daily sleep schedule, you need to remember that there are a few ways to cope with this. Just follow the tips in this article and you are bound to sleep better!

 

The History Of The Mattress

Don’t you think we take our comfort for granted? We sleep daily, on a luxurious beds, without even thinking for even once that how did this little piece of comfort came up. Have you ever wondered how people used to sleep centuries back?

 

                                                   history

 

Well, mattresses have not always been a part of the history, they evolved through time. Initially 10,000 year ago, in the Neolithic era people started sleeping on primitive beds. Then later King Tutankahmen started using a bed that was made up of gold and ebony. Roman Empire was the start when luxurious beds with featured mattresses came into being. These mattresses were stuffed with reeds, hay, wool and feathers primarily. They also discovered water beds.

 

 

In the period of renaissance more progression paved its way. Mattresses were stuffed with pea shucks or straws, feathers were also used and then they were covered with beautiful silk and velvet.

 

 

In the late 18th century, there was an emergence of cast iron beds and cotton mattresses. In 1865 the first coil spring mattress was manifested. In 1940s a new addition was made or you can say innovation, i.e. convertible sofas were introduced inNorth America. And in 1950s markets were full of foam mattresses and pillows and in 1960s waterbeds came into fashion.

 

 

Then the trend went on. In 1980s for instance air beds became very popular, but then we can see, in 1990s, again people’s demand shifted from water beds and air beds to spacious king size mattresses, and up till now it is very evident that mattresses are the most purchased household accessories.

 

 

Even special mattresses are available which are designed specially for some people who have some backbone issues or are suffering from simple back pain. One should change their mattress as soon as it looses its shape, since negligence in this case can cause serious problems in your back, leading to serious issues in neck muscles. 

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