Deep Sleep
Life today can be pretty hectic. Longer work hours and more demands on our personal time leave less time for sleep. Muscular tension, emotional tension, and mental tension all rob us of precious moments of rest we need each night.
Sleep deprivation costs $150 billion each year in higher stress and reduced worker productivity - National Commission on Sleep Disorder, 2003.
The purpose of this page is to look at a variety of sleep problems, from the practical (how to thrive during periods of less sleep and high demands) to the spiritual benefits (the benefits of a clear conscience and a peaceful heart).
What Causes Insomnia?
Insomnia is the chronic inability to sleep, taking the form of difficulty falling asleep or remaining asleep throughout the night. Common causes of insomnia include emotional upset, excitement, stress, and worry. Dietary and eating habits can contribute to insomnia.Disease is rarely the cause of insomnia. Problems that awaken you at night, such as chest pain or shortness of breath, require the prompt attention of a doctor.
Sleep Survey
How Much Sleep Do You Need?
Some sleep problems raise the risk of high blood pressure, heart disease, and diabetes - maybe obesity. Everyone's sleep needs are different; to find out what yours are, turn off your alarm clock when you're well rested and see how long you naturally sleep. (Most people need 7 to 8 hours).You may need more sleep during times of illness or emotional stress, or during the winter months. Pregnant women often need several hours more sleep than usual during their first three months of pregnancy.
Strategies During the Day
Using the following tips, your nights will soon be spent the way they should be - in peaceful slumber.1. Adopt a regular bedtime and waking time. Research has shown that turning in before 11 PM induces better sleep.
2. Limit caffeine, alcohol, and cigarettes.
3. Eat a healthy diet of fruits and vegetables and drink plenty of water. Avoid eating heavy meals before bedtime. A snack of tryptophan-containing foods, such as turkey, banana, or whey protein can induce sleep.
4. Walk barefoot before bedtime. This can help you discharge electricity that builds in your body - and potentially disturbs sleep.
5. Exercise regularly to improve sleep patterns and improve the quality of sleep at night.
6. Meditate with a phrase, pray, or perform breathing exercises before turning in for the night. These are great ways to rid yourself of the day's stresses.
7. Forget about work and household pressures. If you need to remember something, write it down so that you can pick it up in the morning.
Bedtime Rituals
An ideal way to end the day:1. Take a hot bath 90 minutes before bedtime using a calming cleanser, like Evening Peace Bath and Shower Gel to soothe away the stress and tension before retiring for the night.
2. Rub a drop of an essential oil such as lavender on your palm and smooth over your pillow to aid with sleep.
3.. You may intend a peaceful nights sleep when you lay down in bed. Something like:
I intent that I fall asleep quickly and easily and sleep peacefully through the night till 6 AM when I awake gently, revived and happy and ready for another exciting and productive new day.
A Better Bedtime
1. Consider replacing your conventional innerspring mattress and box spring. The metal coils can act as antennas for EMFs.
2. Reduce the amount of synthetic material in your bedroom. Synthetic fiber in carpet can release chemical compounds that strain your immune system and block airflow. Additionally, many cotton sheets are treated with formaldehyde to give them that just pressed look. To minimize exposure to these toxins, use all natural bedding, such as flannel and wash it with natural soap. (I prefer Thieves Household Cleaner).
3. Make sure your bedroom is pitch black. If there is the tiniest bit of light in the room, it can disrupt your circadian rhythm and your pineal gland's production of melatonin.
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Natural Vitality - Natural Calm Rasp-Lemon, 16 oz powder
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Redi Shade 3122531 Redi Arch Paper Window Shade 24-by-48-Inch
This is the shade to use if you're looking for a quick, temporary way to block light in an arch window. It features an attractive pleated design that effectively blocks light and ensures privacy. You can install these shades in literally seconds without nails or brackets-just peel and stick. Made of durable paper. Fits half-circle arch windows of up to 48 inches wide; may be trimmed to fit windows as small as 24 inches wide.
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Conventional Treatments for Insomnia
Not poppy, nor mandragora,Nor all the drowsy syrups of the world,
Shall ever medicine thee to that sweet sleep.
William Shakepeare, Orthello
Since the beginning of time, humankind has searched for remedies that would promote sleep at night and a fully alert energized state during the day. These remedies can be divided into two broad categories: the hypnotics that help us drift off to sleep, and the stimulants that offer the promise of energy and alertness.
The various substances that we take for sleep or alertness actually parallel a chemical battle that normally takes place in the brain. Our brains produce two groups of chemicals that act to make us feel alert or feel tired.
Many visits are made to doctors to obtain sleeping pills that are "better" than those available without a prescription. Yet, most doctors feel that sleeping pills should be avoided whenever possible.
It is often assumed that hypnotics are both harmless and effective, but, neither assumption is true.
Taking prescription sleeping pills, even occasionally, interferes with normal sleep patterns and breathing. They can become habit forming and lead to insomnia.
When it comes to over the counter sleep aids, there are two basic types: 1) antihistamines or 2) herbal remedies.
Antihistamines use either diphenhydramine hydrochloride (brands include Sominex, Compoz, Tylenol PM and Unisom, SleepGels) or deoxylamine succinate (Unisome tablets, Equate). Each inhibits the same neurotransmitter to depress your central nervous system.
"Antihistamines should not be used as sleeping pills because the drowsiness they produce decreases the amount of deep sleep," says Donald M. Vickery, M.D.
If you find that you're having trouble getting enough sleep, mention this to your doctor so that other health problems or side effects from medications you take might be ruled out first.
Before taking prescription or over the counter medication, consider natural healing remedies that work without side effects.
Natural Treatments
Journey to the Center of the Brain
There are four major neurotransmitters involved in brain activation, each providing a different component to the experience of arousal. Norepinephrine provides general physiological arousal. Dopamine provides a sense of pleasure and facilitates body movement. Serotonin helps create a positive attitude and enthusiasm that go with alertness. Acetycholine facilitates muscle movement. When all four of these neurotransmitters are present, as they should be after a good night's sleep, we experience a sense of physical vitality and positive emotional energy.When we sleep, the excitatory chemicals in our brains are replenished.
Aromatherapy can calm your nerves and help you sleep more soundly. Many essential oils, such as basil, chamomile, lavender, marjoram, valerian, vetiver, and ylang ylang reduce stress and promote relaxation, making it easier to fall asleep.
The olfactory membrane is the only place in the human body where the central nervous system is exposed and in direct contact with the environment.
Within the limbic system of the brain resides the regulatory mechanisms of our inner life. Here is the seat of our sexuality, the impulse of attraction and aversion, our motivation and our moods, our memory and creativity, as well as our autonomic nervous system.
Breathing, digestion, and heartbeat are autonomic. Fragrances can influence these functions as they influence the organs of the body.
The sense of smell is the only sense that does not sleep - allowing information to reach the limbic system, a part of the brain involved in memory and emotion. All the other senses past through the thalmus, which is closed while you sleep.
A pure essential oil has a balancing effect on our emotions. Unfortunately, chemically produced fragrances have no such effect.
The Science Behind Essential Oils for Sleep
A 1995 study published in The Lancet found that aromatherapy using diffused essential lavender oil helped elderly patients sleep longer with fewer periods of restlessness.In a study reported in the British Medical Journal, Lancet, elderly patients slept "like babies" when lavender aroma was wafted into their bedrooms at night. These patients had complained of difficulty falling asleep and had to take sleeping pills to get to sleep prior to aromatherapy.
Bad Sleep: the Causes and Cures
Many of us have become concerned about the side effects of chemically produced medications. We know that they undermine our bodies' innate self healing processes, and many of us have tried to reduce our dependence on such prescriptions. We want to assume more responsibility for our own well-being and concentrate on preventing illness in the first place.We know that inner emptiness cannot be filled by external prosperity or diversion. Perhaps that is why we are ready for those long neglected healing methods - pure essential oils.
Essential oils act in accordance with holistic principles: it awakens and strengthens your vital energies and self healing capabilities.
In addition, essential oils invite one to appreciate the beauty and wonder of creation, providing us inner contentment.
Let's take a closer look at some of the natural essences that can be used to treat the root cause(s) of insomnia:
1. Excitement/Anxiety
Essential Oils: Lavender, Valerian
Blends: Peace and Calming, RutaVaLa or Tranquil Roll-On
2. Fear - nightmares and restless sleep.
Essential oils: Valor or Harmony Blend
3. Toxic liver - insomnia between 1-3 AM.
A liver cleanse can help. I like Re-Juva-Nate Kit, which contains powerful supplements that promote cleansing and rejuvenation.
4. Hormone Imbalance
If you are a woman and wake up between midnight and 4 A.M. - a telltale sign of menopause, you may be suffering from estrogen dominance, a problem easily solved with a little progesterone cream.
Suggested Supplement: Prenolone Cream.
Essential Oil: RutaVaLa, reduces elevated cortisol levels associated with stress and aging.
5. ADD-ADHD
Essential Oil Blend: Peace and Calming
Suggested Supplement: Mineral Essence
6. Weakened Immune System - Minute viruses and parasites can keep you awake!
Suggested Supplement: ImmunPro with melatonin is designed to help with age-related sleep disorders or fragmented sleep due to fibromyalgia. Melatonin can gradually help insomniacs feel sleepy at an earlier hour. While melatonin can help normalize an out of balance sleep pattern, it is not a sleeping pill.
7. Pain
Essential Oil Blend: Deep Relief Roll-on
The right essential oils/oil enhanced supplements may help you as they have others to sleep more soundly and have more energy during the day.
SleepEssence and RutaVaLa
New Rainforest Wonder
Specially formulated with lavender, vetiver, valerian, and Ruta graveolens essential oils and infused with melatonin, SleepEssence softgels are a natural solution to sleepless nights. Each of the Young Living Therapeutic Grade essential oils in SleepEssence have their own unique sleep-enhancing properties and are combined with the naturally-occurring hormone melatonin to promote sleep and help avoid the negative effects of sleep deprivation. This new supplement is available in a softgel vegetarian capsule for easy, natural digestion*.Primary Benefits
* SleepEssence is a natural way to promote a full night's sleep*.
* SleepEssence is ideal for countering stressed nerves*.
* SleepEssence is designed for enhancing relaxation.
Sweet Dreams
New Research Findings
German researchers report findings from what they say was the first controlled study to document the impact of scent on dreams.When the 15 healthy women entered the rapid-eye movement (REM) sleep, they were exposed to one of three scents for 10 seconds.
After exposure to rotten eggs, the women reported predominantly uncomfortable dreams. In contrast, the scent of roses produced mostly pleasant dreams.
The Natural "Whey" to Enjoy More Restful Sleep
Researchers believe the brain chemical serotonin regulates sleep and brain function. They say insufficient amounts of serotonin cause restlessness and lack of alertness.Your brain produces serotonin with the help of the amino acid tryptophan. In a study conducted at the University of Maastricht in the Netherlands, scientists determined whey protein contains alpha-lactalbumin-a substance that increases your brain's use of tryptophan.
The researchers studied 28 people-including 14 with and 14 without mild sleep complaints. All participants ate an evening meal which either contained the tryptophan-rich alpha-lactalbumin or a placebo protein.
The 14 individuals who ate the meal containing alpha-lactalbumin experienced a 130 percent increase in tryptophan uptake! Plus, researchers noted a significant reduction in sleepiness... and improved alertness the following morning!
Pure Protein Complete is an excellent source of nutrients to boost your brain's production of serotonin. This will help you rest soundly at night...and awaken refreshed and raring to go!
Soothing Fragrances For Sleep
Diffusing Essential Oils
The common cold or chronic stuffiness from allergies can pose a real challenge to a good night's sleep and even lead to sleep apnea. You really need the cooperation of your nose to get a good night's sleep.
Amazingly, the simple little Ultrasonic diffuser can be a big help. It is a essential oil atomizer that can diffuse any essential oil from lavender to sandalwood. Ultrasonic Diffuser, which atomizes cold water and essential oils, breaking up molecules into a microscopic mist. This new model offers a deeper well, enabling longer, more continuous diffusing with less frequent filling. It also contains a timer, which makes it easy to use.
Using Lavender Essential Oil
Using Young Living Lavender Essential Oil
A television clip from Utah's KSL Studio 5 program that shows fun, creative ways to use Young Living lavender essential oil. Visit the Young Living website at http://www.youngliving.com/en_US/index.html
Runtime: 378
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2 Comments:
curated content from YouTube
Essential Oils versus Fragrances Oils
Although chemists have successfully recreated many of the main constituents and fragrances of essential oils in the laboratory, these synthetic oils lack therapeutic benefits and may even carry risks. Essential oils contain many different compounds that lend important healing properties.Inferior quality oils or adulterated oils most likely will not produce therapeutic results.
What Professionals and Users Say
- Oil Testimonials
- "I have helped many many people with insomnia this last year. And here is how:
Take 10 drops of RutaVala in an inch of water. Drink it and get it under your tongue before swallowing for the sublingual effect. Then swallow it. Take your hand a rub on the inside of the glass where the oils were and wipe it out and rub that on your brain stem (indentation at the very top of your neck) and wipe the glass clean again and put the rest on the back of your neck and under your nose and breathe it in.
And.... Nighty night!!
If you wake up in the morning feeling groggy at all (only some do) put a drop of peppermint on your finger and lick it off for mental clarity, it will bring you right back. I know Gary Young gives lots of internal drops of RutaVaLa at night to his patients at the clinic
I have had people go off all their anti anxiety drugs and sleeping pills they have relied on for years and years. It very very exciting to see this happen for me and I am so grateful!" - Julie Chertow
Better Sleep - Books
Releasing Emotional Patterns with Essential Oils
A practical guide to the uses of specific essential oils for clearing emotional patterns. It contains over 100 common emotions from "fear of abandonment" to "worry". Also, included are charts showing the location of body alarm points, as well as specific reflex points on the feet.
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Essential Oils Desk Reference
Whether you are a beginner or a seasoned veteran with essential oils, this book will provide hundreds of new insights and application instructions for improving health and vitality for yourself and your family.
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Complete Aromatherapy Handbook: Essential Oils for Radiant Health
"When essential oils are put in a lamp, inhaled, applied to the skin, placed in bathwater, or even taken orally, a person can feel relaxed, energized, or uplifted. In this beautifully illustrated book, a holistic practitioner describes the history and physiological basis of aromatherapy, tells how to extract and store the oils, and gives detailed information on 27 of the most important essential oils, including their dosages and beneficial effects."--LJ. 240 pages, 2-color throughout, 8 1/4 x 11.
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Aromatherapy PA (Avery Health Guides)
If you've been looking for one good resource to show you the many advantages and practical applications of aromatherapy, look no further. This is a clear, comprehensive guide that affords easy access to this gentle healing art.
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Amazon Price: $13.26 (as of 12/19/2009)
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Dr. Seuss's Sleep Book (Classic Seuss)
Ninety-nine zillion
Nine trillion and two
Creatures are sleeping!
So..
How about you?
When you put out your light,
Then the number will be
Ninety-nine zillion
Nine trillion and three.
Good night.
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Amazon Price: $10.17 (as of 12/19/2009)
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Nature's Most Exciting Secret
The most obvious benefits of using essential oils are related to health conditions that are common in modern life.This lens gives an overview of what you can readily do with essential oils and the positives effects you can reasonably expect.
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Health Benefits of High Quality Essential Oils
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New statistics from a government agency reveal that Americans' use of alternative medicine - including natural supplements - is rising. Additionally, the study by the U.S. National Center for Complementary and Alternative Medicine looked at children...
Welcome to the Healing World of Essential Oils
- Young Living Essential Oils
- How to Order Young Living Essential Oils: Young Living pure therapeutic grade essential oils are safe, effective and 100% natural. They may be purchased through your authorized Young Living distributors and are not sold in retail stores. If you have purchased Young Living products or were referred to our website by someone you know, please contact your Young Living representative. If you have never purchased Young Living products before, please visit Young Living or call 1-800-371-3515 and use ID #703949. If you are not sure about which products you need, we will be happy to provide expert assistance.
Product Satisfaction Guarantee: If for any reason you are not satisfied with your Young Living products, you may return them within 30 days for a full refund, or within 90 days for a product exchange or credit toward a future purchase.
Disclaimer: All information contained here is intended for educational purposes only. It is not provided in order to diagnose, prevent or treat any disease, illness or injury and the author does not take responsibility for such use. Anyone suffering from a disease should consult with their physician. The ONLY essential oils we use are Young Living Essential Oils. We do not use others or would not. The statements herein have not been evaluated by the Food and Drug Administration. - MarketingScents
- For information about essential oils and the retail and distribution options, please visit online.
Complimentary Links
- National Institutes of Health
- Find information about Valerian for Insomnia and Sleep Disorders.
- Health Benefits of Sleep
- The many health benefits of sleep .. for concentration, memory formation and the repair of damage to your body's cells during the day.
- Sleep and Creativity
- Business attitudes toward sleep may be starting to shift...
- The Crossing
- Check out our blog about how to live your best life.
- Sleep Requirements
- How much sleep do you need?
- Lifekind Mattresses
- America's #1 Selling Organic Mattress.
- Aromatherapy and Sleep
- Here's another reason to appreciate flowers for more than how beautiful they look or how wonderful they make you feel...
- Metatonin Versus Valerian
- If you have trouble falling asleep, you might try melatonin. If you have trouble staying asleep, you might give valerian a try.
- Sleep Makes Room for Memories
- Sleep not only refreshes the body, it may also push the reset button on the brain, helping the brain stay flexible and ready to learn, new research says.
- Trouble Sleeping? Just Breathe
- Alternate nostril breathing is a great way to clear obstructed nostrils, balance the yin and yang energy of the body and focusing the busy mind on the present for a deliberate and calming exercise.
Comments?
Thank you for your comments!
Sweet dreams!
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Reply
- spirituality spirituality Nov 23, 2009 @ 2:45 am
- Great lens, but you knew that :) Just wanted to remind you that this is featured on Sleep Disorders and Insomnia Solutions Headquarters
http://www.squidoo.com/groups/sleep
It's now transformed into a lensography and I would love it if you could show your appreciation by featuring it here, or lensrolling it or something.
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Reply
- davidstillwagon davidstillwagon May 18, 2009 @ 5:25 pm
- Great lens! I'll give it a 5
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Reply
- MikkiGVee MikkiGVee Mar 26, 2009 @ 6:22 pm
- Great Lens! Lots of helpful information and products. Thanks for submitting it to the Sweet Dreams Headquarters!
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Reply
- Shanda Shanda Mar 7, 2009 @ 11:45 pm
- This was great! The lens compiled a lot of recent scientific data to essential oil information. Having all of this information in one location really helps the reader to gain a clearer picture of sleep disturbances and how to resolve or minimize. Keep up the good work!
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Reply
- molly6342 molly6342 Jan 20, 2009 @ 8:38 pm
- Great lens! ***** Hope you don't mind that I've rolled it with my Insomnia lens.
by faye_durham
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