Snoring Is Not Good

You are sleeping. All of a sudden you get disturbed by an irksome sound coming from your roommate, friend, or partner. Although it may seem harmless on the surface, you wonder – is snoring good for my roommate’s/friend’s/partner’s health? The answer is simply no. It is not good for anyone’s health.

Since snoring is not good for the health, let us know more about snoring in general before we talk about some remedies that could help alleviate it. Snoring is basically a sound produced by vibrating soft structures of the upper airway, which happens during inhalation. Any part of the airway that is membrane like could contribute to this vibration. When these muscle-like structures, such as the tongue, relax, it causes the airway to be smaller, thus the occurrence of snoring.

Snoring Is Not Good

Aside from more severe health issues, snoring causes loss of sleep and irritability more than most people realize. So here are a few tips that could help.

The easiest way to stop snoring is to change your sleep position. Lying on your back makes the base of your tongue and soft palate collapse and fall back, which stricken your airways, causing a vibrating sound during sleep. Thus, it is important to try sleeping on your side.

Snoring Is Not Good

Another thing you could do is to check your pillows because allergens in your bedroom and on your pillow may contribute to snoring, especially if you feel fine during the day and outside your room.

Lose weight because it helps. But this is not to say that thin people do not snore. The main thing really is that when you gain weight, it usually will add more mass to your neck, which will decrease the diameter of your throat and airways. Since snoring is mostly caused by stricken airways, additional mass around the neck is not a good thing.

When you are stressed out and have lots of things on your mind, you may have troubles in falling asleep. As this happens often, you may develop sleeping problems. According to the National Sleep Foundation, persistent sleeping problems can actually predispose you to psychological, physical, and performance problems. That is why it is very important that when you start experiencing this, you need to take measures that will help you sleep well during the night.

Sleeping Aids for a Better Sleep

Sleeping Aids for a Better Sleep
  • Air condition or anything that will cool down your room.
    It is not uncommon that a cold environment can actually make us feel sleepier. If you feel the need to retire to your bed in an hour or so, you may start cooling down your body by bringing down the temperature of your room.
  • Good and clean beddings
    Wondering why most of us sleep well in a hotel? Well, it’s because they have those cozy beddings and pillow. To add to its coziness, it is important that it should be cleaned regularly. Fluffy, hypoallergenic pillows and comforters are actually good sleeping aids in a cold bedroom.
  • Blinds or dark curtains
    More often than not, lights from outside of our window can make for a troublesome sleep. You should put up blinds or dark-colored curtains which will block the lights from the outside to achieve a dark room that is more conducive for sleeping.
  • Dim lightings
    If you cannot sleep in the dark, then dim lightings are very necessary for you to be able to sleep well. A cheaper way to achieve this is to buy dim lampshades or those lights that you will just plug in a socket. Remember, turning on the bright lights of your room can keep you awake since they can be irritable to the eyes.
  • Eye masks
    Eye masks are very effective in blocking out lights and to force yourself to close your eyes. You may not be able to sleep immediately but as long as you have a clear mind, sleep will visit you soon enough.
  • Relaxing music
    Just like when you are a baby, gentle and relaxing music can put you to sleep. Remember that even though rock music and R&B will clear your mind off from things, they won’t be able to help you to fall asleep.
  • Read spiritual books
    Reading spiritual books can help you relax your mind which will eventually put you to sleep. You should not read something that can stimulate your mind such as novels or any work-related since they can keep you awake all night.
  • Aromatherapy
    You need not to light a candle for this, buy household scent spray that has scents that will help you relax, such as lavender.
Sleeping Aids for a Better Sleep

Sleep Paralysis: An Overview

Have you experienced like you were awake but unable to move or even felt afraid but could not call for help? A phenomenon that makes people temporarily experience an inability to move either when falling asleep or wakening is called sleep paralysis. This may occur once or even several times a night. Adults and children of all ages may experience sleep paralysis. Nevertheless, certain individuals are at a higher risk than the others. These high risk individuals include the following:

  • People who have bipolar disorder.
  • People with anxiety disorder.
  • People who are affected by depression.
  • People who are affected by post-traumatic stress disorder (PTST).
  • People who have insomnia and sleep deprivation.
  • Stress, physical fatigue and over use of stimulants.

Sleep paralysis can be avoided with lifestyle changes through the following details below:

  1. Maintain regular sleep schedule and observe good sleep hygiene.
  2. Sleep on your side.
  3. Exercise regularly. You don’t have to go to the gym, just do a simple walking early in the morning and late in the afternoon.
  4. Eat healthy and avoid foods that can affect your sleep.
  5. Relax and do things that can help you calm down such as meditating, listening to music, etc.
  6. Consult your personal healthcare provider if your sleep paralysis occurs once a week for 6 months.

Tips that you can remember when you are in the state of sleep paralysis:

  • Wiggle your toes and focus on that.
  • Attempt to stay calm while you keep breathing normally.
  • Loosen up your muscles in your arms and legs.
  • Try to move your body as much as possible.
Sleep Paralysis: An Overview

Sleep paralysis is not dangerous and no medical intervention is necessary since it has no serious risks for your health. This may be scary for some to experience it, and remembering the details provided above will definitely help.

Advantages of Spiritual Meditation

Many believed that spiritual meditation is a valuable tool that improves many aspects of people’s lives. It can reduce stress and increase confidence, improve health, career and spirit. The list below is a detailed information on the benefits of spiritual meditation.

Better Sleep

Spiritual meditation can help a person get a good night’s sleep because it can lessen stress and ultimately lead to quality sleep at night. On the other hand, too much stress disrupts good sleeping cycles.

Decrease Risk of Heart Related Diseases

In a recent clinical study, spiritual meditation reduces the risk of heart related diseases such as heart attack, stroke and lowers down death in patients who have existing heart ailments by almost 50%. The study ran for five years with 200 risk individuals. Results showed that meditating for at least 15-20 minutes every day can lower the risk of stroke, heart attacks and death.

Helps Treat Depression

In some cases of depression, spiritual meditation is more beneficial and productive than taking expensive medicines. A group of scientists did a study and the results show that people who undergo meditation overcome depression more than those who are taking medicines and counselling. Seventy-five percent of the respondents felt well and discontinued the use of prescribed medicines.

Increase Self-Confidence

Spiritual meditation can help people with low self-esteem. Meditation can help reduce stress and anxieties, as a result, it can boost self –confidence.

Advantages of Spiritual Meditation

Help and Treat Addiction

In a study conducted for the duration of sixteen weeks that has nineteen patients who are in the recovery centers of the substance abuse show that almost fifty percent have recovered due to meditation. This is a clear indication that meditation treats addiction.

Improve Career

Committed spiritual meditation can result to professional success. In some of the biggest companies such as General Mills, Google and Target, people behind the success are practicing regular meditation and have even included their employees to do the same. Through meditation, it can gain focus and increase self-assurance for individuals who are working. As a result, they can make relevant decisions and provide useful information for the success the success of the company which will lead to promotions and salary raise.

Happier Life

Advantages of Spiritual Meditation

A group of researchers at Massachusetts Hospital studied sixteen brain scans after engaging in an eight-week spiritual meditation course. After the course, Neuro-scans revealed that the part of the brain that is associated with self-awareness and compassion grew the part which is related to stress has shrank dramatically.

Having all these benefits from spiritual meditation, it is clear that it can help people live a quality life.

How Insomnia Can Prevent Weight Loss

Ever wonder why your weight loss pill is not taking effect? Or why your exercise does not seem to be enough for you to shed off those unwanted fats? Ever wonder why you always gain weight?

Well, this may be because you are suffering from insomnia or lack of sleep. See, if you are sleep deprived, chances are in the morning at work or school, you will prevent yourself from sleeping; thus you will seek the help of your favorite cup of Joe and will drink may be not just one but multiple cups during the day. Then, since the coffee will not serve, you order a donut or two to get the short energy fix you mostly need. After work, instead of going to the gym you usually head home and because you are tired, you order your take-out food (because you would rather rest than prepare a healthy meal). And when you are finally in bed, you stay awake too wound up to sleep! Now, do you still have to ask yourself why you are gaining weight?

How Insomnia Can Prevent Weight Loss

If the scenario above is something that you catch yourself doing almost every day, then it is time to fix your sleeping disorder. First off, tame down your coffee intake during the afternoon until the evening as studies show coffee’s effect can last up to 8 hours! That after 6PM diet everyone is talking about? Consider trying that as well, since protein-rich foods make your body think it should stay awake and active. As much as you can, try not to take those precious nap times during the day so you can sleep early in the evening. If you feel agitated, get out of bed and try to do something relaxing: a warm bath, light reading, listening to light music, etc.

How Insomnia Can Prevent Weight Loss

At the end of the day, discipline is the key. Try to discipline yourself and do that exercise and diet. If you think nothing is happening after doing the techniques in combatting insomnia, try to reach out your doctor as this may be due to other factors.

How Ovulation can Trigger Insomnia

Have you ever wondered why there are days in a month where women suffer from insomnia? Ever wonder why for a couple of weeks a woman can sleep soundly at night and then the next night, her sleep is disturbed and she wakes up almost every hour or she just lays in her bed awake though she really want to sleep already?

How Ovulation can Trigger Insomnia

As you may know, insomnia occurs more in women compared to men. This is because of the women’s ovulation every month. Due to the rise and fall of the progesterone hormone in women, the sleeping pattern is disturbed. During menstruation, the progesterone (known to stimulate sleep) hormone drops and the estrogen (considered to be like an energy supplement of the body) spike up; thus, the difficulty in sleeping. That is also why women are rather quick tempered in certain days of the month (especially during her period): the fluctuations of hormones and the lack of sleep thereof.

However, the play of the hormones does not only happen in women’s menstrual cycle. The drop of the sleep-inducing hormone also happens during pregnancy especially during the first trimester and the last. And because of insomnia, the expectant mother is also quick tempered as she is often sleepy but cannot understand why she can’t sleep soundly at night.

Lastly, insomnia is also being experienced by women entering the menopausal stage of her life. Commonly, this occurs in the first phases of the menopause as this is the time when the ovulation is strongly fluctuating. However, if the ovulation of the woman is already stable and insomnia is still present, this may be caused by other symptoms.

Now, to combat insomnia while in ovulation, the woman must therefore exercise more, avoid alcoholic beverages and try to keep a sleep diary in order to determine if the insomnia is still because of ovulation or other factors.

The Relationship between Stress and Insomnia

Having sleep issues is more common than most people suffering the same would think. Insomnia or sleeplessness is a sleep disorder that is commonly defined by the lack of ability to fall asleep or stay asleep. It is considered to be both a medical sign and a symptom that can accompany other several sleep, medical, and psychiatric disorders that are based on the ongoing difficulty to sleep. Insomnia sufferers are also typically burdened by day-to-day functional impairment when awake. This is why it is important to remedy insomnia as soon as possible because it may lead to other health issues like depression, memory problems, irritability, and an increased risk of heart disease.

The Relationship between Stress and Insomnia

There are many types and causes of insomnia, and one of the most common is stress-related insomnia. This is because so many people today live in a fast-paced environment and have stress-filled jobs. Although not all insomnia is due to stress, it is the most prevalent cause of insomnia. People usually are under a considerable amount of stress and find it hard to easily alter their lifestyle to relieve them of things that causes them stress. More often than not, stress comes from a job-related issue or a day-to-day situation that a person could not easily get out of. Stress has been found to cause hyperarousal, which can upset the body’s balance and disrupt sleep patterns. However, it is important to note that it is possible that a person is undergoing stress but is not suffering from insomnia.

To find out if your insomnia is caused by stress, ask when the disorder started. Find out if it is situational and comes and goes whenever stress is experienced. It is also important to find out what causes you stress because a stressor for one may not be for another.

The Relationship between Stress and Insomnia

No matter what the cause may be though, it is important to get into a routine that will help you sleep, such as deep-relaxation exercises, and do further research on what might be best for you.

Three Ways To Get Rid of Bad Dreams

It is inevitable to avoid bad dreams whether young or old. The worst thing is when morning comes, you feel the tension in your whole body and it will not leave, threatening you to go back to sleep. To get rid of bad dreams, try these tried and tested ways:

Regain Your Body

When you have a bad dream, you do not have to get up, just regain your body by stretching your legs and arms as far as it can reach and wiggle your toes and fingers slowly. As you regain your body by stretching and wiggling, breath and fill your lungs with air as much as it can hold and blow them out. Rub your arms, work your jaw and practice moving your hands. The idea of moving your whole body is to put off that bad dream that has been circulating your attention.

Make Noise

If you cannot get up, try to make some noise. As much as possible, talk loudly but if you do not want to wake up someone, have a music player or an iPod with headphones beside you. It does two important things: first, you can focus your mind by listening to happy songs. Second, music will allow your brain to engage in hearing and will keep you back to the real world.

Take Midnight Snacks

The last trick to get rid of bad dreams is by going to the kitchen and eat something tart, crunchy or cold. You can have a small amount of food like an apple, a glass of fruit juice or a piece or two of chocolates to allow your brain to engage in the activity. The main idea here is to engage your senses in action and it can be an excellent way to forget about the dream. A reminder, eat something that will not give you indigestion.

Three Ways To Get Rid of Bad Dreams

Finally, the main reason for these activities is to engage your senses and will let you back into the real world.

What You Need to Know about Insomnia

A lot of people nowadays are suffering from insomnia. Insomnia is the lack of ability to get the sleep needed by the body to feel fresh and rested. It is not about the amount of hours you are having; it is all about the quality of sleep you are getting. Sleep is very important to people because it regenerates the body after a long day of working, studying, or performing any other activity.

What Are the Symptoms of Insomnia?

The following signs may tell you that you may be suffering from insomnia:

  • experiencing trouble in getting to sleep at night,
  • feeling tired and irritable after sleeping,
  • waking up in the middle of the night and experiencing difficulty in getting back to sleep,
  • waking up too early in the morning,
  • having trouble concentrating during the day.

What Causes Insomnia?

Insomnia may be caused by a variety of factors. Some of them you might not even be aware of.

What You Need to Know about Insomnia
  • Are you stressed, worried, feeling depressed? Feelings and thoughts are major contributors to difficulty in getting to sleep at night. Overthinking of things can keep the brain working overtime; therefore, it can’t send signals to the body to rest.
  • Are you a coffee addict or a hardcore drinker? Coffee and liquor cause sleep deprivation since they contain caffeine or sugar, which makes the body feel restless and in high energy.
  • Are you in medication? Some medications contain caffeine and have a side effect that causes you not to sleep.

How Can Insomnia Be Overcome?

Here are some guides to follow in order to defeat the inability to sleep and be able to rejuvenate your body:

  1. Examine what causes you to be sleep deprived. In order to know how to overcome a situation, you should know what causes you to be in that situation.
  2. Make a sleep diary. Monitor how many hours of sleep you are having. Examine yourself whether you feel tired after getting some sleep or if you are energized. List the thoughts and feelings you are having a day before taking a sleep. Taking notes or having a diary makes you more aware of how you feel and track down your sleeping pattern.
  3. Adopt a habit that can aid you in sleeping, such as
    • having a peaceful, nippy, and shady room;
    • avoiding brain-stimulating activities before going to bed;
    • limiting alcohol and coffee consumption during the day;
    • avoiding overthinking or overanalyzing things: the brain signals the body to rest; keeping the brain working at night or in your scheduled sleeping time will not help you get the sleep that you want;
    • sticking to your sleeping schedule;
    • practicing relaxation techniques: for example, deep-breathing exercises before going to sleep.

A very good sleep is very important. It helps you think wisely, speak clearly, and do things appropriately. It also keeps your body healthy. If you want to invest on something that is helpful for yourself, eat healthy, be happy, and get enough sleep because “health is wealth”.

Chronic Insomnia: Tips on How to Induce Sleep Naturally

Chronic insomnia is a sleep disorder associated with trouble of falling asleep that typically lasts for 4 weeks or longer. More often than not, it is symptom of another problem or cause which may include several medical conditions, medications, and substances. It can be triggered by stimuli such as prolonged stress and emotional upset.

Tips on Curing Insomnia

  • Establish a consistent sleeping pattern.
    Try sleeping at a particular time of the day or night for several consecutive days or weeks to establish a circadian rhythm. Circadian rhythms control a person’s sleep-wake cycle which primarily originates from the suprachiasmatic nucleus of the hypothalamic part of the brain. If this becomes consistent, it will be easier for you to actually sleep at that particular hour.
  • Do not watch TV, do social networking, and do instant messaging at least 1 hour before your sleeping schedule.
    Doing these activities will actually keep your mind alert and can disrupt your sleeping pattern. It is highly recommended that one has to relax his/her mind (that is, free from mind-boggling thoughts) to promote easier sleep.
  • No coffee after noon time.
    Coffee drinking can be attributed to the development of insomnia since it keeps you awake when you feel a little bit sleepy. If you cannot do away with coffee, at least limit your intake. It is advisable for you to only drink coffee during breakfast; just enough to fuel you through the day.
  • Do not eat close to bed time.
    As much as possible, eat your snack or dinner at least 4 hours before your sleeping time. Eating before bedtime can actually make you more energetic; thus, you may have trouble sleeping. If you get hungry, drink a glass of water instead.
  • Do regular exercise.
    Regular exercise can help improve sleep pattern since it can tire your body due to the calories burned during the activity. It is best that you do it in the morning. Do not exercise before bedtime since doing so can keep you awake for hours.
Chronic Insomnia: Tips on How to Induce Sleep Naturally

Book Description

The Spirit of Sleep is a self-help book about how Glenda Sparling recovered from her two-decade insomnia. All those years, she had suffered deprivation of sleep as well as being dependent to drugs. However, these have come to an end as she discovers solutions as to how to break free with insomnia.

Book Description

In this book, she explains about how powerful or mind is; so powerful that we can bring about an implausible transformation within us. She enumerates an easy three-step solution that will surely achieve positive results as you follow them.

The Three Step Solution to Insomnia

Book Description
  • Embrace a desire to change.
    The first step she tells her readers in this book is to embrace one’s desire to change. Change may be a long journey but it is important to note that taking the first step would take you a long way. A desire to change would mean releasing embedded habits and mind sets that limits our growth as a person. Thus, in order for you to know and realize the strength of your potential as a person, you must be brave enough to take the first step to change.
  • Invest in your growth and potential.
    The goal of the Spirit of Sleep is actually directed to promoting an individual’s self-discovery. Embracing change will release you from self-pitying thoughts. As soon as you took the first step to change, it is now time to direct yourself to the path of wonders and challenges that would make you realize your problems that involve insomnia. This way, you will be able to gain courage in accepting your condition of sleeplessness. Relate your personal experiences to this book, and you will discover new things about your body, mind, and spirit. Open yourself to it and learn the essence of having a positive outlook in life. That way, you will be able to think and realize about the changes and improvements you need to take to improve your sleeping habits.
  • Take action.
    You will be able to find helpful recommendations in this book. It will point out to you that change really starts from within along with the desire for a new you. With this book, you will be able to discover techniques and skills that you should implement to yourself in order for you to have a positive change in your sleeping pattern. Although it is not necessary for you to follow all the suggested techniques in the book, but at least choose that which will suit your needs.

5 Symptoms Of Spiritual Awakening

When an individual will become aware and awaken or undergo the different stages of awakening, that’s the time when spiritual awakening happens. One will be more aware of him or self on a much higher and deeper level to what is real. He or she will start to feel more at one with self and everything that is surrounding him or her, will also feel more contented and at peace. To know if you are experiencing spiritual awakening, here are a few symptoms that you should know:

5 Symptoms Of Spiritual Awakening
  1. You feel deep inner sadness for no probable reason. The cause of feeling this sadness is you are releasing the past. You are sad of the memories and experiences that you will leave behind, but this will eventually pass.
  2. It usually reveals different body pains and aches, most notably in the shoulder, neck and back. There is penetrating changes in your body’s DNA level as the “seed of Christ” is awakening within, and this shall also pass.
  3. You suddenly change your career or job is one common symptom. If this happens, things around you will also change. You may not have the perfect job or career as of the moment but this too shall pass. You’re currently in the transition stage and may undergo some more changes in your job before finally settling on something that will fit your passion.
  4. You cry for no probable reason and this is similar to number 1. Crying releases the old energy within you, which is good and healthy, and this shall also pass.
  5. You are having intense dreams. It can be battle and war, monster and chase dreams. You are releasing the old energies of the past within you, and this too shall pass.
5 Symptoms Of Spiritual Awakening

There are still many different symptoms of spiritual awakening, which may include tingling of hands or feet, changes in weight and eating habits, and many others. You should know that a spiritual awakening may take days, weeks or years for the process to be completed.