Freedom From Insomnia

Dr. Michael J. Breus: Melatonin: Miracle or Mistake?

2009-04-15T07:07:00.001-07:00

Dr. Michael J. Breus: Melatonin: Miracle or Mistake?

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Free Sleep Improvement Teleseminar

2009-04-03T14:08:00.000-07:00

I encourage all of you with sleep challenges and insomnia to join me for my no-cost sleep improvement teleseminar - titled Sleep Without Insomnia ~ Stop Needless Anxiety...Improve Your Sleep Now!

This free sleep improvement class will be held Tuesday, April 14 - 5 pm (Pacific) (8 pm Eastern).

Discover why attempts at improving your sleep habits often fail, and what you can do immediately to begin improving your sleep.

Watch this short video inviting you to participate in my class. Anyone with sleep challenges and insomnia can benefit from participating.

Just go to http://sleepwithoutinsomnia.com/teleseminar.html to read more details and register. As a registration perk, you'll receive a Bonus Bundle of Gifts. Check it out!

As always, I wish you improved sleep.
Glenda Sparling
Sleep Coach & Author
Sleep Without Insomnia

'Bye-bye Cadbury ~ Hello Bed!'

2009-04-01T16:11:00.000-07:00

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.

This is an excellent article.

Thanks for sharing.To read the complete details of The Stunning Consequences of Not Getting Enough Sleep - click here.

Whether you're the butcher, the baker or the candlestick maker, few are immune from insomnia. So, get a grip on your sleep habits. Join me for this free sleep improvement teleseminar - Tuesday, Apr. 14 - 5 pm (PST).

For more information and to register, click here.

As always, I wish you improved sleep.

Glenda Sparling - Author & Sleep Coach
The Spirit of Sleep

Open Your Eyes to Narcolepsy

2009-03-30T13:21:00.000-07:00

In today's news...

Narcolepsy is a neurological disorder that affects the control of sleep and wakefulness. This disorder is characterized by overwhelming daytime drowsiness and sudden attacks of sleep. People with narcolepsy experience excessive daytime sleepiness and intermittent, uncontrollable episodes of falling asleep during the day, regardless of the circumstances.

Read the complete article: http://thetartan.org/2009/3/30/scitech/healthalk

As always, I wish you improved sleep.
Glenda Sparling
Author & Sleep Coach
The Spirit of Sleep

Watch for my upcoming free sleep teleseminar - Sleep Without Insomnia - April 14. To register click here.

Economic Worries have many Tossing & Turning

2009-03-27T13:36:00.000-07:00

Video: Economic woes make it hard to sleep | NBC13.com

Thanks for sharing this article.

If you're tossing and turning due to economic stress, join my free sleep solutions teleseminar - April 14 (5 pm PST) - to find out more about the seminar contents and to register, click here.

As always, I'm Glenda, your sleep coach, wishing you improved sleep!
Glenda Sparling - Author & Sleep Coach
The Spirit of Sleep

Help! I Can’t Sleep!

2009-03-26T12:58:00.001-07:00

Help is on the way!

IT’S 3am and you've been tossing and turning throughout the night. You have been trying hard to go to sleep but can’t seem to do it. Even if you do fall asleep, you will be awake 10 minutes later.

You have been suffering from this sleeping disorder for months. Insomnia is the most common sleeping disorder; most of us would have faced this problem at some point of our lives. You can read the complete article at by clicking here. Thanks for sharing!

If you face this challenging problem, join my free sleep improvement teleseminar - April 14 (5 pm PST) - to find out more about the seminar contents and to register, click here.

As always, I'm Glenda, your sleep coach, wishing you improved sleep!
Glenda Sparling - Author & Sleep Coach
The Spirit of Sleep

Don't Gain Weight...Gain Sleep!

2009-03-25T18:14:00.001-07:00

Hi, I'm Glenda, your sleep coach. Read on and join my free teleseminar on how to improve your sleep.

They've found that there is a link between lack of sleep (poor quality sleep) and weight gain.

You can learn to improve your sleep and loose weight.

Consider joining my free Teleseminar on sleep improvement. I'm offering this class Tuesday, April 14th. at 5 pm (pacific time - 8 pm eastern time (and everywhere inbetween).

Here's the link for registration -
http://sleepwithoutinsomnia.com/teleseminar.html

Also, take a few minutes to read the following article - Hunger and Sleep - it's all related.

Bad news for insomniacs: 'hunger hormones' affected by poor sleep

As always, I'm Glenda - your sleep coach - wishing you improved sleep.

Glenda Sparling
Author & Sleep Coach
the Spirit of Sleep

Chicken or the Egg? Sleep Disorder/Anxiety Disorder?

2009-03-24T20:00:00.001-07:00

Which came first - the chicken or the egg - a perennial question? With sleep, which comes first - the anxiety disorder or the sleep disorder? One feeds the other.

Studies have shown that more than 40 million Americans are suffering from sleep disorders and the number has been increasing. Generally, referred to abnormal sleeping pattern, sleep disorder or insomnia is associated with symptoms such as sleep apnea, sleep walking, falling asleep spontaneously, waking up feeling unrefreshed, waking too early in the morning, trouble falling asleep. In some cases stress or anxiety may trigger such sleep related disturbances. Whatever may be the reason, it is difficult to root out the disease unless the patient undergoes a successful sleep anxiety cure procedure.

Sleep Disorder, Anxiety Disorder and The Cure

Meditation - a Blissful Entrance into Sleep

2009-03-23T09:36:00.000-07:00

The choice is always yours. You all know that medications of any kind can cause physiological and psychological dependency.

As an option for sleeping medication, try meditation to calm your mind, body, and spirit prior to bed.

Meditation is the 'act' of focusing your mind. Effective mediation can be of great assistance in stopping the conscious worries of the day and setting up a peaceful consciousness allwoing you to enter into sleep with a relaxed state of mind.

Those of you who have problems getting to sleep or staying asleep, may discover that the addition of an evening meditation just before getting into bed, will assist your mind into a calmer more peacedful state and that getting to sleep will come naturally.

It is also highly recommended that regular, daily mediation will provide consistently more positive results in attaining peaceful sleep. For instance, it is better to meditate 10 - 15 minutes each night, rather than a 1 hour session every 3 or 4 nights.

As you experience the benefits of regular meditation, you will likely want and desire to increase this amount of time.

Here's how. It's very simple.

* Find a quiet place - no phones, no family interruptions, not too hot - not too cold.
* Relaxing music is nice, but not necessary.
* Wear comfortable clothing.
* So that you don't fall asleep - sit comfortably in lotus position or if sitting in a chair, sit forward (so that your back is not touching the back rest). Lying down is not recommended because it is too easy to fall asleep. Yes, I know...the ultimate purpose is so that you fall asleep, but not at the onset of the meditation.
* Keep eyes closed or half-open, not really focusing on anything.
* Relax your shoulders.
* Rest hands comfortably in your lap.
* If sitting, your feet would be settled flatly and evenly on the floor.
* Now, begin to focus your mind. What you focus on is up to you and is reflective of the type of mediation you are practicing. Some focus options are simply following your breath, in and out. Mentally repeating an easy mantra, or even following the repetitive sound of a beating drum or even your heart beat.
* Be aware of your own mind and thoughts. However, if you have negative, restless thoughts, acknowledge the thought without giving it too much attention - notice it but don't get involved. Mentally, tell it 'later'. Or pretend it is a floating cloud or balloon and give a small pinprick to deflate it.
* Decide the minimum time you want to meditate. Start off with short sessions to begin feeling comfortable.
* Begin calming and clearing the mind - often by focusing on simple breathing.
* Conclude and dedicate - a dedication at the directs positive energy toward your intention and makes an impression on the mind and subconscious.
* For beginners, keep relaxed, don't push yourself, be patient, don't expect immediate miracles.
* Medication usually requires a little practice. What ever you do and for how long you do it, is better than nothing. A few sessions will generally not undo years of negative habits. So don't beat yourself up!
* Be patient and go with the flow.
* Congratulate yourself on your positive effort to improve your sleep.

Meditation is just one of many tools and techniques that may be used for you in recognizing and resolving your sleep challenges. As one who experienced 23+ years of chronic insomnia, I encourage you to create positive changes in your life and in your choices - meditation is just one of these choices.

For a more complete guide of tools, resources and techniques for improving your sleep, get your free copy of the ebook - the ABZzz's of Sleeping Insomnia Free. Just click here.

As always, I wish you improved sleep.
Glenda Sparling ~ Author & Sleep Coach
The Spirit of Sleep

More Losing Sleep Over Recession - No Kiddin'!

2009-03-20T08:02:00.001-07:00

When your 401K became a 201K, many started having extremely restless nights. No wonder! That is cause for distress and worry. Having a 'worry journal' and actually using it - meaning writing out all the fears you have, many actually help you to see your way clear to a solution. It's definitely worth doing.

More Losing Sleep Over Recession - Denver News Story - KMGH Denver

Hypnosis Help to Cure Insomnia

2009-03-16T16:14:00.001-07:00

Hypnosis Help as an Insomnia Cure
You've tried everything to beat this thing. You've tried taking a drink - but that didn't work. You tried over-the-counter sleep aids, but that didn't work either. Help may be at hand with hypnosis.
http://www.associatedcontent.comarticle/1569566/hypnosis_help_as_an_insomnia_cure.html

Treat Insomnia with Homeopathy Remedies

2009-03-14T10:54:00.001-07:00

Homeopathic insomnia treatments, may be a little out of the ordinary, but may successfully improve your sleep.

HealthNews Blogs - Melanie Grimes - Homeopathic Remedies for Insomnia

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Are you a Desperate Insomniac?

2009-03-11T13:36:00.001-07:00

If you're a desperate insomniac, and only those who experience this agonizing challenge night after night know your own private pain, beware of sleep clinics - they really don't treat insomnia! Just get ready for more medication.

Boston Sleep Wellness Examiner: Sleep clinics: Insomniacs beware

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Cool Down…Conk Out!

2009-03-10T12:06:00.001-07:00

Your body prefers to be cool at night in preparation for sleep. If you've ever had a hot bath too late at night, some of you may have experienced a difficult time getting to sleep. Your body was trying to cool down.

Actually, your body temperature usually peaks around 6 PM, and then it starts to decline until it's at its lowest point around 4 AM. Then, it gradually begins its rise. With this increase in core temperature, brainwave activity increases, thereby waking us up in the morning. Along with the nightly drop in core body temperature (not just feeling hot or cold), brainwave activity also begins declining until we begin to feel groggy and sleep onset occurs sometime between 9 to 11 PM.

Many things can disrupt this natural rhythm. One is not getting enough sunlight in the morning. There has been much research done that studies the effects of being exposed to more or less light during the day and how this impacts your sleep. There has long been evidence that exposing yourself to bright light early in the morning is one of the best motivators for feeling great and having a good day. But light is also important as your natural melatonin hormone diminishes and your state of wakefulness begins. So, whenever you can, get up and get outside. Consider going for a healthy walk, riding your bike, exercising pets, visiting with a neighbor over a morning beverage on a sunny porch or sidewalk café. And if you happen to live in the dreary north and winter months give you little sunshine, you can always consider an investment in a full spectrum light box. You need to have at least 10,000 lux (light intensity) and be exposed to it for at least a half hour in order to reap the benefits. And, as mentioned above, the light needs to be full spectrum, giving you all the rays of natural sunlight. It may not be as invigorating as a sunny walk, but it's better than no light at all.

Now, get the complete FREE 65-pg. EBook - the ABZzz's of Sleeping Insomnia Free at The Spirit of Sleep. Simply follow the alphabet and learn how you can improve your sleep. Glenda Sparling, author & sleep coach, offers effective tools & techniques for eliminating sleep anxiety and addresses the challenges surrounding sleep issues & insomnia at The Spirit of Sleep.

Do We Really Need 8 Hrs. of Sleep?

2009-03-09T10:02:00.001-07:00

Are you worried that you are not getting 8 hours of sleep? According to the experts, this isn’t always necessary. Read on…

The most common myths about sleep | Health Link | KING5.com | News for Seattle, Washington

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The Insomnia Blog by Sleep Doctor Michael Breus, Ph.D.: Headaches and Insomnia Go Hand in Hand

2009-03-07T11:20:00.001-08:00

These are excellent suggestions to quell a tension headache:

1. Take a 15 minute break from whatever you were doing. Go outside, breathe in some fresh air, and get your circulation going at a faster clip. You’d be amazed by what a little circulation can do.
Have a light snack and drink plenty of water.
Consider a brisk walk.

The Insomnia Blog by Sleep Doctor Michael Breus, Ph.D.: Headaches and Insomnia Go Hand in Hand

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Spring Forward? Don't Be Groggy!

2009-03-06T20:00:00.001-08:00

Gosh! I feel groggy. Plan ahead for this weekend’s transition into Daylight savings - especially for the sleep challenged. Are you one?

Spring Forward? Plan Ahead - US News and World Report

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Clocks 'Spring' Forward; Wake up Earlier!

2009-03-05T19:10:00.001-08:00

Spring ahead (this weekend) and fall behind in sleep. For many who are sleep challenged, this daylight savings adjustment causes excessive tiredness for days. Be aware!

Clocks 'Spring' Forward, People 'Fall' Behind on Sleep | mycentraljersey.com | MyCentralJersey.com

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No rest for the wicked or the worried!

2009-03-04T19:53:00.001-08:00

There is a 30% increase in the number of people reporting sleep challenges and insomnia due to sleep nights and worry over the existing economic climate.
Economy, stress causing more sleepless nights, poll says | ajc.com

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We are a Nation of Very Poor Sleepers!

2009-02-26T19:23:00.001-08:00

Do we all really sleep that poorly? What does this say about our stress and anxiety levels? Only 8.9% of Americans wake up feeling refreshed and ready to begin their day. Thanks to the National Sleep Foundation for this Poll information and results.

National Sleep Foundation Alert - National Sleep Foundation

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Weird & Wacky Sleep Positions

2009-02-24T07:27:00.001-08:00

These photos are well worth a morning chuckle! Enjoy!

15 Funny Sleeping Positions - Oddee.com (funny sleep position, weird sleep position)

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Lack of Zzz's can result in more sneeze!

2009-02-23T20:07:00.001-08:00

Thanks Natural News. We know we sure need our sleep - particularly during cold and flu season.
Insufficient Sleep Triples Risk of Catching Cold

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What Do the Foods I eat have to do with my Sleep?

2009-02-10T15:07:00.001-08:00

What Does Food Consumption Have to Do with My Sleep?
Fast food! Too much food! The type of food! Food sensitivities! Eating too late! They all have one thing in common - eating the wrong food (and beverage), too much food or too late at night can wreak havoc with your sleep.
http://www.associatedcontent.comarticle/1463408/what_does_food_consumption_have_to.html

Is Your Mind Gabbin' at You All Night?

2009-02-10T14:52:00.001-08:00

Is Your Mind Gabbin' at You All Night?
If you struggle with sleep challenges and mood swings, research suggests that this may result from a lack of the same brain chemical - GABA - gamma-aminobutryric acid - the brakes of your brain - it stops activity.
http://www.associatedcontent.comarticle/1463320/is_your_mind_gabbin_at_you_all_night.html

Yodio - Sleep Coach - Glenda Sparling

2009-02-07T16:31:00.001-08:00

What Causes YOUR Insomnia?

2009-01-23T13:33:00.000-08:00

Maybe it’s time to give thought to what is causing your sleepless nights; your challenged sleep; your insomnia! You know, there are basically 3 different types of insomnia: Transient, Acute and Chronic.

Transient usually lasts from a few days to a few weeks. It could be caused by a change in your environment, being sick, caring for someone who is sick, severe depression, stress or any myriad of other interferences.

Acute insomnia is the inability to consistently go to sleep and stay asleep soundly for as long as 3 weeks to 5 - 6 months.

Chronic insomnia lasts for years! Causes are as varied as the remedies to aid in the cure.

My insomnia went on for about 25 years, and yes, the causes were numerous. But the dominant characteristic was the incessant mind chatter that woke me up 2 to 3 times a night. Flooding my mind with thoughts; demanding attention; always planning; always solving the next problem or situation.

Weigh in on this disucussion. What do you think are the primary cause(s) of your insomnia? Add to this discussion by clicking on the 'Post a Comment' link directly below.
As we move forward, we’ll discuss what you can do and what you have done to improve your sleep.

As always, I wish you improved sleep!

Glenda Sparling - Author & Sleep Coach
TheSpiritofSleep

Alpha Stim can be Effective in Treating more than Depression

2009-01-21T19:58:00.000-08:00

Do you dwell on how poorly you slept? Many times, people are not tuned in to the negative self-talk that happens during the day. It’s time to start becoming aware of your own messages to yourself. Begin your journey into the ABZzz’s of Sleeping Insomnia Free. These ABZzz’s articles are all following the alphabet. What can you do to promote healthy, natural sleep? Today the focus begins with ‘A’.

Alpha Stim. Currently there is research being done to utilize Cranial Electrotherapy Simulation to treat and reduce anxiety, depression and insomnia. A device that delivers the stimulation is called the Alpha Stim. The treatment is generally simple and easy to use. It has been used in the treatment of fibromyalgia and is often very effective. A small clip-on electrode is attached to the ear lobe and emits a tiny electrical current, similar to those found naturally in the body. If used about 20 – 60 minutes per session, it can help induce a relaxed state. Typically, there is a reduction of anxiety during the treatment. Simply clip on the electrode onto your ear lobe and sit and relax for an hour. You can read the newspaper, your favorite book, or simply meditate during this time. It’s incredibly easy to use. Quite frequently, depression and insomnia reduction and control is often experienced one to two weeks after daily treatment.

You may be interested in this testimonial: ‘I have had problems with insomnia for 24 years, and times when I only slept 2 hours a night for up to a year at a time. The worst being period of time for me has been the last 10 years. I have tried multiple modalities, and I was a regular meditator when this all started. Three months after using the Alpha-stim for an hour a day, I started sleeping 4 hours at a time, then after another three months, I could easily return to sleep if I woke up during the night. At times I would sleep 4 or more hours, which was a real change in sleep behavior for me. I also started to dream again, which meant I was going into Stage 4 sleep and sleeping deeper.’ JA – Eugene, OR

This treatment is definitely worth mentioning as an alternative procedure in changing and improving your sleep habits.

This short video introduces you to the Alpha Stim.

To get the complete free 65-pg. eBook - ABZzz's of Sleeping Insomnia Free, click here.

As always, I wish you improved sleep.
Glenda Sparling - The Spirit of Sleep

Understanding the Restorative Process of Sleep

2009-01-18T17:40:00.000-08:00

Many do not understand this whole process of why we sleep, what sleep means, and the stages we go through. Sleep is a vital part of our lives. It is as important as air, water, or shelter over the top of our heads, says Carol Ash, DO, medical director of the Sleep for Life center in Hillsborough, N.J.
This is short but interesting video to watch.

Slow down with Qigong to Improve Your Sleep

2008-08-21T20:53:00.000-07:00

Qigong (pronounced chee-gong) is a series of ancient Chinese exercises that use breathing and visualization to improve all areas of our mental, physical and spiritual health including our sleep. It has been practiced in China for over 5 thousand years. It is an excellent stress reducer.

These days it is widely accepted that Chinese medicine has a lot to offer that our traditional western medicine does not. Many doctors and clinics in the west are now recommending Qigong to their patients, as a complementary adjunct to traditional western treatment. Western medicine aims to cure sickness and its symptoms whereas Chinese medicine is more about prevention of disease and enabling the human system to heal itself.

Qigong allows the body to heal itself by putting the body’s yin and yang energy into balance. It can also heal us when we are sick. It is gentle and relaxing and very easy to learn and practice. Even consistently practicing for ten minutes a day provides benefits, as you will find yourself feeling more calm and relaxed.

There are several ways Qigong can help you sleep soundly and more deeply. It’s an excellent “stress reducer”. I have personally found it to be more calming than yoga. And because it is so easy to learn and simple to practice, it is quite easy to set aside a few minutes prior to bed time to perform this relaxing routine.

Stress reduction is an instantaneous result of practicing Qigong and in addition there are other benefits. Qigong may be practiced standing, sitting, lying down or walking, therefore, for those of you that have trouble sleeping due to chronic pain, even back pain, Qigong can help here as well. Perhaps stress, anxiety or depression presents reasons for your sleeplessness. If so, Qigong can assist. It will balance the body’s energy system and gently help the self-healing of virtually any complaint.

Check out Your Amazon Sleep Store for Qigong instruction. Click here:
http://tinyurl.com/qigong

As always, I wish you improved sleep!

Glenda Sparling - Author & Sleep Coach
President Ranita Corporation
Web Sites:
http://www.thespiritofsleep.com/

http://www.sleepwithoutinsomnia.com/

Ever Tried Blue Light Therapy to Remedy Insomnia?

2008-08-15T12:18:00.000-07:00

There has long been evidence that exposing yourself to bright light early in the morning is one of the best motivators for feeling great and having a good day. But light is also important as your natural hormone melatonin diminishes and your state of wakefulness begins. You are likely aware of the condition SAD. It stands for Seasonal Affective Disorder. Here people in northern, gray climates can experience increased depression, anxiety and often sleep poorly. They simply are not getting enough sunlight throughout the day. The luxury of being a Snow Bird is not always available to all who suffer. Hence, enter the light therapy box.

There has been much research done that studies the effects of being exposed to more or less light during the day and how this impacts your sleep. Research has been done as to which color from the light spectrum can actually help to diminish various types of sleeping disorders. The following article, titled Blue Light Special Treating Circadian Rhythm Sleep Disorders, is well worth reading. Treatment for patients with circadian rhythm disorders is being cast in a new light—blue. Read more: http://www.neuropsychiatryreviews.com/sep06/blue.html.

And, also check out the Blue Spectrum Light boxes from your Amazon Sleep Store. Simply click here: http://tinyurl.com/blulight

As always, I wish you improved sleep!

Glenda Sparling - Author & Sleep Coach
President Ranita Corporation
Web Sites:
http://www.thespiritofsleep.com/
http://www.sleepwithoutinsomnia.com/http://www.sleepinsomniafree.com/

Insomnia Relief? Try Personal Coaching

2008-01-23T07:42:00.001-08:00

Change is often difficult particularly if your sleep routine and habits are long-standing. You may have extreme difficulty falling asleep or you may be plagued by wake-ups that can happen repeatedly during the night. If this pattern is not complicated by other physiological problems (like Restless Leg Syndrome), then you likely have garden-variety insomnia. Yet there is nothing garden variety about it when you are the one experiencing this plague. At least it seems like a plague. You are simply not able to get to sleep within a reasonable amount of time, or that you wake up repeatedly to stay awake during the middle of your night. This of course, wreaks havoc with your sense of well-being and energy level the next day. With sleep coaching, personal support and guidance, with a personalized sleep coach, will facilitate your ability to change, making the process easier and more attainable.

Do you not feel that sometimes you would just like to discuss your sleep challenges with someone who has had first-hand experience and similar problems to those you are facing? You will know you have someone on your side, someone who really understands what you are facing.

You are unique and special in your own ways. When you choose to invest your time and money in a Sleep Coaching program that suits your specific situation, make sure you look for an interactive program, where the coach will take the time to talk with you privately and personally to understand your current nightly challenges and daily routine. Your guide will coach you to develop skills and implement techniques that can offer ever-lasting, positive changes to improve your sleep and that will open up new energy vistas during your day. With specialized guidance and your cooperative participation and involvement, your sleep patterns can improve dramatically, and be long lasting.

These are the type of elements that you should derive from a good sleep coaching program:
· Learn sound techniques to create new sleep routines and habits
· Look forward to the bliss of bedtime
· Create a personalized Sleep Events Record
· Learn components of long-lasting change
· Learn how to focus on your attitude and spirit
· Accept guidance in techniques to reduce stress levels
· Receive knowledge, tools and techniques, encouragement and feedback
· Receive personalized monitoring of your progress and change
· Receive guidance and direction to facilitate your personal change
· Receive guidance on holistic, natural and beneficial suggestions and recommendations that you can implement to enhance your sleep.

Just imagine the pleasure of waking up to the energy of excellence, your positive energy derived from a tranquil, serene nights sleep.

An effective, one-on-one, interactive sleep coaching program can be done over the phone, by email, or in-person or a combination of all three...whichever suits your needs and lifestyle.

It also makes sense to work with a coach who has experienced similar problems that you are currently facing...someone who truly understands what you are going through.

Your specific situation should be initially evaluated, defined and refined, to offer you a strategy for optimal solutions for your sleep improvement. When you sleep better, you simply feel better. After all, life is all about feeling good!

Wake up Energized!
Glenda Sparling
Author & Sleep Coach
http://www.thespiritofsleep.com/

10 Tips to Tackle Holiday Stress and Sleep Well

2007-11-19T20:47:00.000-08:00

It seems like even those of you who generally sleep well most nights can often experience occasional, transient insomnia during the holiday season. As we move into Thanksgiving and Christmas, there is all the stress, strain and tension surrounding getting it all done. Gifts to buy, extra food preparation, making that special dessert, having company, throwing a part, attending parties and that's on top of all the regular activities of job and family responsibilities. All add up and can often wreak havoc with your circadian rhythms. We're burdened with thinking it all needs to be perfect and you try to make it all happen. Your system gets overloaded with stress, not to mention extra food and beverages.

The following 10 tips are offered to help you maintain your sanity:

1. Normal Routine. Try to keep to your normal routine as much as possible. That means going to bed as close to your regular time and rising at around the same time each day. Of course, this will be challenging on party nights, but try to keep these to a minimum.

2. Plan Ahead. If you've got company coming, try to alleviate some of your 'last-minute stress' by purchasing groceries, gifts or even doing advanced food preparation ahead of time. Get the gifts wrapped. That was always my job and mom loved it that it was one less thing she needed to do.

3. Regular Exercise. Exercise is one of the precursors to achieving good sleep. Besides, it's just simply healthy for you. Try to maintain your regular routine. Hit the gym or at least get out for a walk. You mind will be refreshed and your body thankful, and you will sleep better.

4. Ask for Help. The holiday festivities don't need to be your totalresponsibility. Ask family members to assist in the preparations. If you don't ask, they may not know how stressed and burdened you feel. And, there is a very good chance they will be very receptive to pitching in to make this a joyous time for all. Enlist your family to clean and decorate the house, wrap the gifts and prepare the meals.

5. Reduce Caffeine. Keep your caffeine intake to a bare minimum or not at all. Caffeine can have a very long half-life, particularly in those who sleep lightly to begin with. Adding caffeine to increased stress levels is a sure-fire way to disrupt your sleep even more.

6. Watch your Alcohol Intake. Alcohol, even in small quantities, can induce a false sense of sleepiness. But falling into an alcohol-induced sleep state will be anything but satisfying. Your slumber will be restless and it isdoubtful you will enter deep delta sleep, which is needed for that energized feeling the next day.

7. Water - Drink Lots. Dehydration can be your worst enemy, particularly if you are having more than your usual amount of alcohol. Make sure your body is well hydrated with at least 8 - 10 8-oz. cups per day. Water makes up 85% of your blood, 80% of your muscles, and 75% of your brain. Make sure you don't dry out.

8. Be kind to Yourself. Before your shoulders end up bunched up into your ears, seeming never to get unstuck, reward yourself and take a break. Plan a relaxing massage, facial or manicure. A massage is great for you guys too.

9. Breathe Deeply. Diaphragmatic breathing is an excellent way to induce relaxation throughout your entire body. Test whether you are a chest or belly breather by putting one hand on your chest and one on your belly. Look down as you breathe (normally). Whichever hand rises first indicates your normal breathing pattern. Most people are 'chest' breathers by habit. Just for 5 minutes focus breathing letting your diaphragm rise first. Your breathing will be slow and deeper. Even 5 minutes of deep belly breathing will induce relaxation. Plus it simply relaxes you and feels good.

10. Talk to your Brain. After you've done some deep diaphragmatic breathing (this really helps to relax you), then have a chat with your brain. Tell it you will sleep soundly tonight. Tell it you deserve a restful peaceful night.
The mind-body connection is really significant. Make use of this amazingly powerful tool. Practice these behaviors and you will sleep soundly and have pleasant dreams of sugarplums and Christmas Kringle making everything just right and come visit http://thespiritofsleep.com for more useful information on sleep.

Sleep Driving Warning

2007-07-01T20:02:00.000-07:00

If you use one of the many insomnia products available, the Food and Drug Administration (FDA) says you should be aware of a potential side effect: sleep driving. Many sleeping pills may cause what the FDA calls "complex sleep-related behaviors, which may include sleep driving." It defines sleep driving as "driving while not fully awake after ingestion of a sedative-hypnotic product, with no memory of the event."

The FDA has asked makers of 13 insomnia products to strengthen warnings on their labels about sleep driving and other rare, life-threatening reactions. Prescription sleeping pills will ow come with a brochure that spells out risks to patients.

Kimberly Rawlings, FDA spokeswoman, comments, "It is important to alert people about the risk of complex sleep behaviours, and especially about sleep driving, because of the potential for this activity to harm both the patients and the community."

The 13 drugs cited are Ambien, Butisol Sodium, Carbrital, Dalman, Doral, Halcion, Lunesta, Placidyl, Prosom, Restoril, Rozerem, Seconal, and Sonata.

See current Press Release from http://www.thespiritofsleep.com

New Site Now Up and Almost Completed

2007-06-11T19:12:00.000-07:00

It's almost officially done. I've built a new site that gives information on sleep difficulties, insomnia and overcoming all these related challenges. Take a few minutes and browse through www.thespiritofsleep.com.

I've been working on this for the past couple of weeks and am proud to show it to the world. By the way, it is built with some of the easiest software I've ever used.

I'm also unbelievably joyful that I am now sleeping soundly many more nights than not. I still might have the rare challenging night. But for the most part - sleep is wonderful. This is truly 180 degree difference from last year. I feel I can honestly claim - 'I am a recovered insomniac.'

I invite your comments.

Sleep tight
~Freedom From Insomnia

Welcome to one and all reading this blog

2007-05-28T14:27:00.000-07:00

Since I'm new to blogging, initially I'd simply like to welcome one and all reading this post. Please know that I have suffered from insomnia for some 20 plus years. I now have restful, rejuvenating nights. Through focused intention and employing a number of different techniques, I have overcome the worst of it. I am a recovering insomniac. Over the course of these posts, I will share with you many of my experiences - the good and the bad - in an effort to offer you support on your journey to sleep better and more soundly.

As soon as my web site is up, I'll let you know the address. In the meantime, I invite your feedback, comments and stories.