The Hypnotist's Trick That Can Put You to Sleep

The Hypnotist's Trick That Can Put You to Sleep
Next time your racing thoughts keep you awake, calm your mind with this relaxing combination of breathing and eye movement.
By Jeffrey Rossman, PhD

Practice the upward-eye-roll technique, a method that can help you fall asleep whenever you need to.

RODALE NEWS, EMMAUS, PA—I marvel at my 14-year-old daughter’s ability to sleep blissfully through thunder, lightning, ringing telephones, and beeping alarm clocks. Ah, to sleep like a teenager again. Her pineal gland is squirting out an abundance of melatonin, the body’s natural sleepiness hormone. No matter what’s going on for her, she sleeps through the night. If only we grown-ups could be so fortunate. The sleep of most adults over the age of 45 is shorter, shallower, and more frequently interrupted than a typical teen’s slumber.

THE DETAILS: As we age, our bodies produce less melatonin. And we tend to have more physical conditions that wake us up: hot flashes, night sweats, trips to the bathroom, aches, and pains. A recent poll by the National Sleep Foundation found that 65 percent of American adults have trouble sleeping at least a few nights a week. Of the millions of Americans who wake up during the night, some get right back to sleep. Many others start thinking about things that jazz them up: Tomorrow’s to-do list, a relationship conflict, worry about a child, or a financial problem. Then come the worries about sleep itself: When will I get back to sleep? Will I feel wiped out tomorrow? How will I get through my busy day?

The good news is that everyone experiences awakenings during the night and, with a little practice, you can learn to relax your mind and get back to sleep easily. For most people, that is the key to getting a sound, restful night’s sleep. Over the years, I have recommended a variety of techniques to help people get the sleep they need, including self-massage and other tactics for get back to sleep when your sleep is interrupted. Here is a method that many people find to be amazingly effective. It is quite simple to do, and yet very powerful because of its specific influences on the brain and the body. And, perhaps fittingly, it involves a behavior that all those well-rested teens perform many times a day: the eye roll.

Every parent has been on the receiving end of the eye roll, that classic expression of teen annoyance. But when done in a more controlled, deliberate fashion, the eye roll can be a tool of relaxation. The upward-eye-roll technique was used as early as the 1800s by practitioners of hypnosis to induce a deeply relaxed trance state. The tactic combines the powerful, relaxing effects of slow, rhythmic breathing, with a subtle upward shift of your eyes. The hypnotists who developed it would have their subjects stare at a spot on the ceiling until their eyelids felt heavy and they became sleepy. We now know that when the eyes are rolled upward about 20 degrees, the brain automatically shifts into a relaxed alpha state. This alpha brain wave state is characterized by a slowing of brain waves, to approximately eight to 13 cycles a second. In the alpha state, your mind becomes quiet and your body relaxed. So entering the alpha state in bed at night helps you to
gently drift off into sleep.

HOW TO DO IT

Please read the article: http://www.rodale.com/help-you-fall-asleep?cm_mmc=DailyNewsNL-_-2010_06_28-_-Top5-_-NA

Sleep Deeper With Better Nutrition by David Wolfe

http://www.huffingtonpost.com/david-wolfe/sleep-deeper-with-better_b_414911.html

10 tips for better sleep

10 tips for better sleep By Mayo Clinic staff
Link to full article below

Feeling crabby lately? It could be you aren't getting enough sleep. Work, household responsibilities and child care can make sleep difficult to come by. Factor in other unexpected challenges, such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

1. Go to bed and get up at about the same time every day, even on the weekends.

To read the full article: http://www.mayoclinic.com/health/sleep/HQ01387******************************************************
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Get a Good Night’s Sleep with Skills, Not Pills

Get a Good Night’s Sleep with Skills, Not Pills
Can’t sleep? Learn the “sleep skills” that will give you the slumber that sleep medication can’t
To beat insomnia, train your body and mind to shift to a sleep state when it’s time for bed
By Jeffrey Rossman, PhD
RODALE NEWS, EMMAUS, PA
06-08-09


When I speak to groups of guests at Canyon Ranch about improving their sleep, I usually take a brief survey of those in attendance to learn about the source of their sleep difficulties. A few people report that they’re kept awake by a physical problem, such as chronic pain or nasal allergies. A few by factors in their sleep environment—a snoring spouse, a young child. And over half say it’s by stress and an inability to turn off their minds. Many of the guests report they have used sleeping pills, and a smaller percentage relate they are taking them continuously.

THE DETAILS: I am frequently asked whether it is safe and helpful to take sleeping pills. I tell people that sleeping pills can provide welcome relief from a temporary sleep problem. For instance, if you’re in the hospital recovering from surgery, and pain is making it difficult to sleep, temporary use of a hypnotic sedative can help you get much-needed rest.

However, long-term use of sleeping pills has several drawbacks:

• Sleeping pills sometimes lose their efficacy over time.

• Some sleeping pills can negatively affect sleep architecture, producing more of the lighter Stage 2 sleep, rather than the deeper, more restorative rest characteristic of Stage 3 and Stage 4 sleep.

• Some over-the-counter sleeping pills contain antihistamines that block the action of a specific neurotransmitter, acetylcholine, which can lead to cognitive impairments.

To read the full article:
http://www.rodale.com/natural-sleep-remedies?cm_mmc=DailyNewsNL-_-2009_06_08-_-Top5-_-NA

Night Owls Stay Alert Longer Than Early Birds

Night Owls Stay Alert Longer Than Early Birds
by Anne Minard
National Geographic News
April 23, 2009

http://news.nationalgeographic.com/news/2009/04/090423-night-owls-brains.html?source=email_gg_20090429&email=gg

Score one for the night owls—sort of.

Early birds may be chipper in the morning, but they mentally wear out faster, a new brain-scan study reveals.

Scientists monitored the brain activity of self-described early birds and night owls in a sleep lab.

The team, led by Christina Schmidt of the University of Liège in Belgium, also took hourly saliva samples to measure the sleepers' levels of melatonin, a hormone thought to help naturally regulate sleep cycles in mammals.

Both night owls and early birds were allowed to stay on their preferred sleep schedules, but each group was awake for the same number of hours each day.

An hour and a half after waking, the groups scored the same on tests that required them to pay attention to a task.

But ten hours after waking, early birds showed reduced activity in brain areas linked to attention compared with the night owls. The "morning people" also felt sleepier and performed more slowly on tests.

To read the full article: http://news.nationalgeographic.com/news/2009/04/090423-night-owls-brains.html?source=email_gg_20090429&email=gg

Sleep Problems on the Rise Due to Economy: How to Get Your Sleep Back

Sleep Problems on the Rise Due to Economy:
How to Get Your Sleep Back
by www.SixWise.com

http://www.sixwise.com/Newsletters/2009/March/18/Sleep-Problems-on-the-Rise-Due-to-Economy.htm?source=nl

The slumping economy has now made its way into many Americans’ bedrooms, where it’s interfering with sleep at alarming rates. Nearly one-third of Americans say they can’t get a good night’s sleep because they’re worrying about the economy, money or their job, according to a new poll by the National Sleep Foundation (NSF).

In fact, worries about money are more prominent than worries about global warming, the threat of a terrorist attack or the wars in Iraq and Afghanistan.

In all, 27 percent of those polled said their sleep had been disturbed in the past month due to money problems, such as:

* Personal finances (16 percent)
* The economy (15 percent)
* Losing their job (10 percent)

"What is very telling is that these Americans whose sleep is impacted by financial worries report that their sleep disturbance makes them much less likely to work efficiently, exercise, eat healthily, and have sex compared to their better-sleeping fellow Americans," report co-author Michael V. Vitiello, a professor of psychiatry and behavioral sciences at University of Washington told Yahoo News.

People who had trouble sleeping were also more than twice as likely to miss out on family events, leisure activities and work functions because they were tired, the poll found.

The Steep Risks of Too Little Sleep

“Getting enough sleep everyday is as important to your health as eating healthy and being physically active,” says Woodie Kessel, MD, MPH, Assistant Surgeon General, USPHS (ret.) who was a member of the 2009 Sleep in America poll taskforce.

Further, according to the Sleep Council, not sleeping enough could:

* Make you fat. People who sleep four hours a night or less are 73 percent more likely to be overweight than those who sleep enough. Even if you sleep less than six hours a night, you're 25 percent more likely to be overweight than those who sleep longer.

* Increase your appetite (also causing you to gain weight). Research by University of Bristol researchers found that people who slept for five hours had 15 percent more of a hormone called ghrelin, which increases your appetite, than those who slept for eight hours. Meanwhile, the short sleepers also had 15 percent less leptin, which is a hormone that suppresses appetite.

* Mimic the aging process. In fact, University of Chicago researchers found that sleeping for four hours a night for less than seven nights interferes with your ability to process and store carbs, and regulate hormone levels -- all of which may lead to aging.

* Impact your brain.


To read the full article: http://www.sixwise.com/Newsletters/2009/March/18/Sleep-Problems-on-the-Rise-Due-to-Economy.htm?source=nl

The Stunning Consequences of Not Getting Enough Sleep

The Stunning Consequences of Not Getting Enough Sleep
By Allison Ford, Divine Caroline
April 1, 2009


Nothing feels worse than hearing your alarm clock ring in the morning when your body is screaming for a few extra hours of rest. Given the opportunity, who wouldn’t get more sleep? If I had a choice between a year of unlimited Easter candy and a year of unlimited sleep, I’d say “Bye-bye Cadbury” and “Hello, bed!”

Many people don’t get as much sleep as they should. Since the invention of the light bulb, people sleep about 500 hours per year less than they used to. Whether we’re kept awake by our partner’s snoring or we stay up too late watching TV, we wake up tired, groggy, and cranky. No wonder the coffee industry does so well. Unfortunately, sleep deprivation has some side effects and they can’t all be remedied with a little extra caffeine.

This Is Your Brain on Sleep

While the mechanism of sleep isn’t fully understood yet, doctors and scientists do know that it’s one of our body’s most important processes. Studies show that sleep is important for cellular renewal, helping to replace muscle tissue and dead cells throughout the body. Studies have also shown that sleep is a key time for the brain to process and archive information, including memories. Deep, restorative REM sleep, the kind associated with dreaming, seems to stimulate regions of the brain used in learning.

Every night without adequate rest is like adding to a sleep debt—eventually it will have to be repaid. Even after one sleepless night, we can feel the first effects of sleep deprivation—irritability, memory loss, and drowsiness. Continued sleep deprivation can result in trouble concentrating, blurry vision, impaired judgment, and even more severe mental effects. After just a few days without any sleep, people can begin to experience hallucinations, mania, and nausea. Luckily, if you repay your sleep debt right away, those effects vanish immediately.

Short-Term Side Effects

Sleep deprivation doesn’t just cause mental deficits; our physical abilities are diminished too. Studies have demonstrated that not sleeping can reduce glucose metabolism by as much as 40 percent. We use stored glucose for energy and sleep deprivation can interfere with how the body stores and processes it. Sleep-deprived athletes also experience high levels of cortisol, a stress hormone, as well as lower levels of human growth hormone, which is important for muscle repair. The immune system is also thought to be maintained while asleep; people who don’t get enough sleep tend to be more susceptible to infections and have slower healing times.

To read the full article: http://www.alternet.org/module/printversion/134516
http://www.alternet.org/healthwellness/134516/the_stunning_consequences_of_not_getting_enough_sleep/
http://www.alternet.org/story/134516/

Sleep Problems on the Rise Due to Economy: How to Get Your Sleep Back

Sleep Problems on the Rise Due to Economy:
How to Get Your Sleep Back
by www.SixWise.com

http://www.sixwise.com/Newsletters/2009/March/18/Sleep-Problems-on-the-Rise-Due-to-Economy.htm?source=nl

The slumping economy has now made its way into many Americans’ bedrooms, where it’s interfering with sleep at alarming rates. Nearly one-third of Americans say they can’t get a good night’s sleep because they’re worrying about the economy, money or their job, according to a new poll by the National Sleep Foundation (NSF).

In fact, worries about money are more prominent than worries about global warming, the threat of a terrorist attack or the wars in Iraq and Afghanistan.

In all, 27 percent of those polled said their sleep had been disturbed in the past month due to money problems, such as:

* Personal finances (16 percent)
* The economy (15 percent)
* Losing their job (10 percent)

"What is very telling is that these Americans whose sleep is impacted by financial worries report that their sleep disturbance makes them much less likely to work efficiently, exercise, eat healthily, and have sex compared to their better-sleeping fellow Americans," report co-author Michael V. Vitiello, a professor of psychiatry and behavioral sciences at University of Washington told Yahoo News.

People who had trouble sleeping were also more than twice as likely to miss out on family events, leisure activities and work functions because they were tired, the poll found.

The Steep Risks of Too Little Sleep

“Getting enough sleep everyday is as important to your health as eating healthy and being physically active,” says Woodie Kessel, MD, MPH, Assistant Surgeon General, USPHS (ret.) who was a member of the 2009 Sleep in America poll taskforce.

Further, according to the Sleep Council, not sleeping enough could:

* Make you fat. People who sleep four hours a night or less are 73 percent more likely to be overweight than those who sleep enough. Even if you sleep less than six hours a night, you're 25 percent more likely to be overweight than those who sleep longer.

* Increase your appetite (also causing you to gain weight). Research by University of Bristol researchers found that people who slept for five hours had 15 percent more of a hormone called ghrelin, which increases your appetite, than those who slept for eight hours. Meanwhile, the short sleepers also had 15 percent less leptin, which is a hormone that suppresses appetite.

* Mimic the aging process. In fact, University of Chicago researchers found that sleeping for four hours a night for less than seven nights interferes with your ability to process and store carbs, and regulate hormone levels -- all of which may lead to aging.

* Impact your brain. According to Canadian sleep expert Stanley Coren, you lose one IQ point for every hour of lost sleep you didn't get the night before.

Further, the 2009 NSF poll found 54 percent of adults, which amounts to a potential 110 million licensed drivers, have driven when drowsy at least once in the past year, and 28 percent said they have nodded off or fallen asleep while driving. The obvious repercussions of this could be increased motor vehicle accidents and a major public safety problem.

How to Stop Worrying and Get a Good Night’s Sleep

"It is important for Americans to recognize that good sleep is not negotiable, rather it is a pillar of good health and function," Vitiello told Yahoo News. "As times get tougher, it actually becomes more important than ever to do what one can to maintain good sleep quality, as poor sleep has such an immediate impact on daily function and longer-term impact on physical health."

Unfortunately, the number of people reporting sleep problems has increased 13 percent since 2001. But the good news is if you are one of these sleep-disturbed people, there are many simple techniques that can help you get some much-needed shuteye.

First, shift your gears into relaxation mode. Falling asleep is like shifting gears. It involves a whole different style of functioning than the focused state of attention we have during the day. It requires relaxation and a kind of "letting go." An active mind at bedtime is not conducive to falling asleep. We need to be able to turn off our minds and "de-focus."

To do this, you can try:

* Creating a relaxing bedtime routine. Give yourself time to get ready for bed slowly. Savor the moments of winding down as you wash your face, brush your teeth, and change into your bed clothes. You can use aroma oils, soft music or if spirituality is important to you, a prayer.

* Keeping your bedroom cool, quiet, and dark. (Usually a cool room promotes sleep, but you will have difficulty sleeping if you feel cold, so experiment. If your feet are cold in winter, warm them up before bed!)

* Drinking a cup of relaxing tea, like chamomile.

* Massaging your feet, especially with warm oil, right before bed (or having your partner do it) -- it's very relaxing.

* Stretching a bit before you lie down. You can literally stretch out some of the "kinks" and tension of the day. Stretching makes some people more energetic and some more sleepy, so experiment and find out what works for you. 6.

* Once you are in bed, listen to relaxing music or a relaxation or sleep CD to help you "shift gears" and relax into sleep.

NSF also recommends you try these tips if you have difficulty sleeping for any reason:

1. Have a standard relaxing bedtime routine and keep regular sleep times.
2. Exercise regularly, but not too close to bedtime (finish your workout at least three hours before you plan to go to sleep).
3. Avoid foods and drinks high in caffeine (coffee, colas and tea) for at least eight hours prior to bedtime, and avoid alcohol for a few hours before bedtime. Both caffeine and alcohol disturb sleep.
4. Use your bedroom only for sleep and sex (including removing work materials, your computer and your TV from your bedroom). This will strengthen the association between your bed and sleep.

And remember, relaxation is one of the most important antidotes to stress and insomnia, especially if you’re having trouble sleeping due to the economy.

Fatigue: When to rest, when to worry

Fatigue: When to rest, when to worry

http://www.mayoclinic.com/print/fatigue/HQ00673/METHOD=print
http://www.mayoclinic.com/health/fatigue/HQ00673

Some days you're so low on energy that you're drowsy by lunchtime and in need of
a nap by midafternoon. What's making you so tired all the time? Stress, poor
eating habits, overwork, even medical treatments can wear you down.

Most of the time, fatigue can be traced to one or more of your habits or
routines. You have the power to put the vitality back in your life.

Why so weary?
Taking a quick inventory of the things that might be responsible for your
fatigue is the first step toward relief. Fatigue can have a variety of lifestyle
causes, including:

Lack of sleep. Getting even an hour less than the sound slumber you need each
night can leave you drowsy and unable to manage your daily routine. You may not
go to bed early enough. Or more likely, you go to bed but can't sleep well. As
you get older, it becomes harder to get uninterrupted sleep. You sleep less
soundly. You awaken earlier.
Stress and anxiety. If you're running from one task to the next without a break,
it's eventually going to wear you down. Going through life anxious and on edge
can keep you from relaxing and getting the rest you need.
Inactivity. You're too tired to exercise, so you don't. But then when you do
exert yourself, you tire easily because you're out of shape. Engaging in
moderate physical activity for a half-hour or longer most days of the week may
decrease stress, improve mood and leave you feeling energized. Don't schedule
your activity too close to bedtime, though, or you might have trouble falling
asleep.
Eating habits. If you're not eating properly or drinking enough fluids, your
body isn't getting the fuel and fluid it needs. Trying to remedy this with
caffeine can backfire, especially if you consume it late in the day. Caffeine
not only makes it harder to fall asleep, it also interferes with sound sleep and
may keep you tossing and turning throughout the night.
Certain medications. Some medications, including many beta blockers and
antihistamines, can cause fatigue. In addition, some cold medications and pain
relievers contain caffeine and other stimulants that can keep you up at night.
Battling fatigue
To beat fatigue, try these tips:

Reduce stress
Take some of the pressure out of your day. Learn to say no. Set priorities. Then
organize your activities so that you avoid confusion. Pace yourself. Put aside
time each day to do something you enjoy. Take a midday stroll around the block,
or get up 15 minutes earlier to give yourself more time to start your day.

Manage workplace tension
On-the-job aggravation can add to work-related fatigue. Sit down and try to
resolve conflicts with co-workers. Become better acquainted with your boss and
clarify what he or she needs from you. Be realistic about your limitations. Take
time out to get up from your desk and stretch for a few moments several times a
day.

Be active
Try to include at least 30 minutes of moderate physical activity in your day.
Don't worry about doing a full workout all at once — start with 10 minutes of
activity at a time. Whether you walk, garden or swim, once you get moving,
you'll likely notice you have more stamina. While 30 minutes is the minimum
recommendation, you may need up to an hour of moderate activity daily to
maintain fitness and a healthy weight.

Eat well
Start your day with a low-fat, high-fiber breakfast that includes plenty of
complex carbohydrates, such as whole grains and fruits for lasting energy. Stay
away from sugary cereals and juices and caffeinated drinks. They can make you
feel sluggish later in the day. Don't skip meals; refuel every three or four
hours. Very low calorie diets are guaranteed to increase fatigue.

Avoid alcohol
Alcohol depresses your central nervous system and acts as a sedative, making you
tired for hours after consuming no more than only a drink or two. It may also
disrupt your sleep, if you drink just before bed.

Practice good sleep habits
Avoid eating, reading or watching TV in bed. Keep your bedroom cool, dark and
quiet. And set your alarm for the same time each day — the routine can help
you establish a regular sleep schedule. Naps are OK, but keep them short and
early in the day. Schedule workouts at least six hours before bedtime. Small
snacks may help you drift off, but large late-night meals can keep you up. If
you can't sleep, don't toss and turn, go into another part of the house and read
or relax until you feel drowsy.

When to see your doctor
Sudden or persistent fatigue, despite adequate rest, may mean it's time for you
to consult your doctor. Unrelenting exhaustion may be a sign of an underlying
medical problem. In general, talk to your doctor if you're extremely tired or
unable to regain your energy after several weeks of increased rest. Medical
causes of fatigue can include:

Anemia
This blood disorder results from a number of problems that affect your blood's
ability to transport oxygen, causing fatigue.

Cancer
Fatigue can be a symptom of cancer. A thorough checkup, including routine cancer
screenings, can help rule out malignancy as a cause of your fatigue.

Depression
A loss of energy that's accompanied by any number of symptoms, including
sadness, loss of appetite, difficulty sleeping or oversleeping, a lack of
interest in pleasurable activities, and difficulty concentrating may be a part
of depression.

Diabetes
Extreme fatigue can be a warning sign of diabetes. Signs and symptoms of
diabetes, in addition to fatigue, include excessive thirst, frequent urination,
blurred vision and recurring infections.

Medications
Prescription or over-the-counter medications may cause fatigue or make you too
restless to sleep well. Antihistamines, cough and cold remedies, some
antidepressants, and many other drugs may make you tired. Talk to your doctor if
you suspect your medications are making you tired.

Restless legs syndrome (RLS)
This condition is characterized by an inability to keep your legs still and by
tingling or aching sensations in your legs, feet or arms. The symptoms generally
occur at night, preventing sound sleep.

Sleep apnea
Signs of this disorder include loud snoring, pauses between breaths and
awakening frequently while gasping for air. It's a common source of fatigue
because it interferes with sound sleep. Losing weight and quitting smoking may
help, as well as an adjustment in sleeping position. Lying on your side or
facedown may reduce snoring.

Thyroid problems
Hypothyroidism is a condition in which your thyroid gland fails to make or
release enough thyroid hormone. Signs and symptoms include sluggishness,
chronically cold hands and feet, constipation, dry skin and a hoarse voice.
Hyperthyroidism is a condition in which your thyroid produces excessive amounts
of hormone. Too much hormone also can cause fatigue, muscle weakness, weight
loss, increased heart rate, nervousness and irritability.

A diagnosis of exclusion: Chronic fatigue syndrome
Chronic fatigue syndrome (CFS) is a complicated disorder characterized by
extreme fatigue that doesn't improve with bed rest and may worsen with physical
or mental activity. Of all chronic illnesses, chronic fatigue syndrome is one of
the most mysterious.

Severe and debilitating fatigue, muscle aches and difficulty concentrating are
the most commonly reported symptoms of chronic fatigue syndrome. In some cases,
low-grade fevers and swollen lymph nodes also may develop.

A diagnosis of chronic fatigue syndrome is based on exclusion. This means that
before arriving at a diagnosis, a doctor has ruled out any other disease or
condition that may be causing your fatigue and related symptoms.

Don't let fatigue keep you from getting help
Once you face your fatigue head-on, you'll find that making small lifestyle
changes or treating an underlying medical condition will go a long way toward
giving you back your get-up-and-go.