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reomanet · 6 years ago

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Military Method for Falling Asleep in Two Minutes

Can Tetrahydrocannabinol (THC) Help Reduce Alzheimer’s? Story at-a-glance – An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia — the inability to fall asleep, or waking up one or more times during the night Even if you’re doing everything else right, if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost Middle-aged men who sleep five hours or less per night have twice the risk of having a major cardiovascular event compared to men who sleep at least seven to eight hours per night A sleep-induction method developed by the U.S. military claims to have a 96 percent success rate after six weeks of consistent implementation. The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes There’s evidence showing EMF exposure reduces melatonin production just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia 1 — the inability to fall asleep, or waking up one or more times during the night. If you’re in this category, despair not, because the list of strategies to improve your sleep is long. While most sleep problems are tied to lifestyle choices such as spending too much time indoors during daylight hours, and/or excessive use of technology and chronic exposure to electromagnetic fields (EMFs), which will require you to make (perhaps significant) changes to your lifestyle, a number of tips and tricks can be useful in the short term. A method developed by the U.S. military, revealed in the 1981 book, “Relax and Win: Championship Performance,” claims to have a 96 percent success rate after six weeks of consistent implementation. Military Method Preps Your Body for Sleep The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard: 2 1. Relax your whole face, including your tongue, jaw and the muscles around your eyes 2. Drop your shoulders and relax your arms 3. Relax your chest as you breathe out 4. Relax your legs, from your thighs to your feet 5. Relax and clear your mind, then picture yourself in one of the following scenarios: a. You’re lying in a canoe on a calm lake with nothing but blue sky above you b. You’re snuggled in a black velvet hammock in a pitch-black room c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds 21 Additional Strategies to Help You Fall Asleep Faster I’ve written numerous articles over the years, detailing all sorts of tips and tricks to help you fall asleep faster and improve the quality of your sleep. For an extensive listing of suggestions, see “ Sleep — Why You Need It and 50 Ways to Improve It .” Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following: 3 1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends 2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask 3. Avoid taking naps during the day or too close to bedtime 4. Exercise regularly 5. Minimize cellphone use and use of other blue light-emitting devices 6. Read a book to relax before bed 7. Avoid caffeine and other stimulants at least four hours before bed 8. Meditate or practice mindfulness on a daily basis 9. “Count sheep” by slowly counting downward from 100 to zero 10. Avoid eating at least three hours before bedtime 11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F. 12. Use aromatherapy; lavender is relaxing and may help induce sleep 13. Find your most comfortable sleeping position. While the article suggests side sleeping, I would suggest you try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head. For more information, see Dr. Peter Martone’s article on “ The Best Position for Sleep ” 14. Listen to relaxing music before bed 15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later 16. Take a hot shower or bath before bed 17. Avoid e-books, as the blue light from the screen will impede melatonin release 18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality 4 19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals 20. Minimize noise; use ear plugs if environmental noise is unavoidable 21. Avoid alcohol Avoid Nighttime EMF to Improve Sleep Quality While avoiding cellphones and other devices with electronic screens (including e-readers) is important to protect your melatonin production, another factor that can have a significant impact on your sleep quality is EMFs emitted from your home wiring. There’s actually evidence showing EMF exposure reduces melatonin production 5 just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom. EMF exposure also triggers neuronal changes that affect memory and your ability to learn, 6 and harms your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging. One of the easiest ways to avoid or radically limit your nighttime electric field exposure from the wiring in your room is to pull the circuit breaker to your bedroom before going to bed. Alternatively, have an electrician install a remote breaker for convenience, which is what I’ve done. This will virtually eliminate electric fields in your bedroom, unless you have adjacent rooms with wiring in them, in which case you will need to measure the electric fields with a meter after you shut off the power to see if it goes into the lowest range. Another really important step is to turn off your Wi-Fi at night. Ideally, hard wire your home so you have no Wi-Fi 24/7 in your home. Lack of Sleep Raises Your Risk for Heart Disease and More A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health . Regularly getting less than seven hours per night has been scientifically linked to a wide array of health problems, ranging from weight gain 7 to an increased risk for cancer. Most recently, researchers again confirmed that lack of sleep can over time take a significant toll on your long-term heart health. 8 , 9 As reported by Medical Xpress: 10 “Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours … Study author Ms. Moa Bengtsson, of the University of Gothenburg, Sweden, said: ‘For people with busy lives, sleeping may feel like a waste of time but our study suggests that short sleep could be linked with future cardiovascular disease. In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’” Men who got only five hours or less per night were also more likely to smoke, be inactive and overweight, have high blood pressure and diabetes. Other studies have shown insufficient sleep and/or poor quality sleep can increase your risk for: Accidents at work and on the road — Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured. 11 Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day. Diabetes — One 2015 study 12 linked “excessive daytime sleepiness” with a 56 percent increased risk for Type 2 diabetes . Depression — More than half of people diagnosed with depression also struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases. 13 Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility. Impaired memory formation and increased risk of memory loss 14 — Sleep is essential not just for cementing events into long-term memory, but also for making sense of your life. During sleep, your brain pulls together and extracts meaning, while discarding unimportant details. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent. So, during sleep, part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules, and the “gist” of what’s happening in your life. Reduced productivity at work and poor grades in school are other associated side effects of insufficient sleep. Creativity is also diminished. Impaired sexual function — In one study, 15 women with insomnia who were getting less than the recommended eight hours were found to be less sexually active after menopause. They also reported less sexual satisfaction overall. Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50. 16 Chronic diseases — Sleep deprivation decreases your immune function, 17 which can have a snowball effect, raising your risk for cardiovascular disease, 18 , 19 Alzheimer’s 20 and cancer, just to name a few. In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity. It both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). Melatonin also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). A number of studies have shown that night shift workers are at heightened risk of cancer for this reason. Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher. 21 Sleep and Athletic Performance While being a sleep coach may sound like a strange career, indeed, they do exist, and are slowly starting to break their way into the world of professional sports. This makes sense, considering the impact sleep can have on your athletic performance, and the fact that many professional athletes travel and have to deal with jet lag to boot. As previously noted by The Atlantic: 22 “Without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills, and motor abilities. When it comes to recovery from hard physical efforts, there’s simply no better treatment than sleep, and a lot of it.” The largest performance drop-offs can be seen among endurance athletes, and sports requiring quick reaction times and reflexes. To determine whether an athlete might gain a competitive edge simply by sleeping more, Stanford researcher Cheri D. Mah reached out to the Stanford Cardinal men’s basketball team. For two weeks, the players’ athletic performance was assessed after getting their normal amount of sleep. They were fitted with motion-sensing wristbands to determine the actual length of their sleep, which averaged in at a mere 6.5 hours per night. Next, the players were asked to extend their sleep time as much as possible for five to seven weeks. The players increased their average sleep time by about two hours, to 8.5 hours nightly. By the end of this test, players had improved their free throws by more than 11 percent, and their three-point shots by nearly 14 percent. Sprint drill speeds also improved for every single player on the team. As noted by The Atlantic: “A 13-percent performance enhancement is the sort of gain that one associates with drugs or years of training — not simply making sure to get tons of sleep. Mah’s research strongly suggests that most athletes would perform much better with more sleep…” Sleep Coaching in the Big Leagues A 2015 article in The Guardian 23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club: “Littehales scored early points with the manager for his success working with United defender Gary Pallister, whose debilitating back injuries eased once Littlehales discovered the player was sleeping on a mattress that hampered his injury treatment … Sixteen years later he is a leading figure in the field, having assessed and reconfigured the bedrooms of a legion of international sporting stars as well as working with Chelsea, Real Madrid, England’s national side and a host of Olympians … Littlehales makes sure sportspeople get the right hotel rooms on the right floor, the right air conditioning and temperature control, plus appropriate lighting and beds … Other important factors are the potential for total blackout from the sun and temperature control … But the bedding is crucial. ‘If they don’t tick the boxes I’m bringing my own or we’ll try another hotel,’ he says … He says everyone has different physical and mental recovery times but that for elite athletes, five 90-minute sleep cycles a day is optimal … Training schedules are now often tailored around that need and many club training facilities now equipped with sleeping pods…” Whether you’re a professional athlete or not, sleep is an important yet all too often overlooked factor in health and well-being. If you’re still skimping, thinking you’ve managed to get by OK so far, I urge you to reconsider and give sleep the attention it deserves. You can do everything else right, but if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost. 0

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paullassiterca · 6 years ago

Text

Military Method for Falling Asleep in Two Minutes

An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia1 — the inability to fall asleep, or waking up one or more times during the night. If you’re in this category, despair not, because the list of strategies to improve your sleep is long.

While most sleep problems are tied to lifestyle choices such as spending too much time indoors during daylight hours, and/or excessive use of technology and chronic exposure to electromagnetic fields (EMFs), which will require you to make (perhaps significant) changes to your lifestyle, a number of tips and tricks can be useful in the short term.

A method developed by the U.S. military, revealed in the 1981 book, “Relax and Win: Championship Performance,” claims to have a 96 percent success rate after six weeks of consistent implementation.

Military Method Preps Your Body for Sleep

The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard:2

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes

2. Drop your shoulders and relax your arms

3. Relax your chest as you breathe out

4. Relax your legs, from your thighs to your feet

5. Relax and clear your mind, then picture yourself in one of the following scenarios:

a. You’re lying in a canoe on a calm lake with nothing but blue sky above you

b. You’re snuggled in a black velvet hammock in a pitch-black room

c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds

21 Additional Strategies to Help You Fall Asleep Faster

I’ve written numerous articles over the years, detailing all sorts of tips and tricks to help you fall asleep faster and improve the quality of your sleep. For an extensive listing of suggestions, see “Sleep — Why You Need It and 50 Ways to Improve It.”

Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following:3

1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends

2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask

3. Avoid taking naps during the day or too close to bedtime

4. Exercise regularly

5. Minimize cellphone use and use of other blue light-emitting devices

6. Read a book to relax before bed

7. Avoid caffeine and other stimulants at least four hours before bed

8. Meditate or practice mindfulness on a daily basis

9. “Count sheep” by slowly counting downward from 100 to zero

10. Avoid eating at least three hours before bedtime

11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.

12. Use aromatherapy; lavender is relaxing and may help induce sleep

13. Find your most comfortable sleeping position. While the article suggests side sleeping, I would suggest you try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head. For more information, see Dr. Peter Martone’s article on “The Best Position for Sleep”

14. Listen to relaxing music before bed

15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later

16. Take a hot shower or bath before bed

17. Avoid e-books, as the blue light from the screen will impede melatonin release

18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality4

19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals

20. Minimize noise; use ear plugs if environmental noise is unavoidable

21. Avoid alcohol

Avoid Nighttime EMF to Improve Sleep Quality

While avoiding cellphones and other devices with electronic screens (including e-readers) is important to protect your melatonin production, another factor that can have a significant impact on your sleep quality is EMFs emitted from your home wiring.

There’s actually evidence showing EMF exposure reduces melatonin production5 just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom.

EMF exposure also triggers neuronal changes that affect memory and your ability to learn,6 and harms your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging.

One of the easiest ways to avoid or radically limit your nighttime electric field exposure from the wiring in your room is to pull the circuit breaker to your bedroom before going to bed. Alternatively, have an electrician install a remote breaker for convenience, which is what I’ve done.

This will virtually eliminate electric fields in your bedroom, unless you have adjacent rooms with wiring in them, in which case you will need to measure the electric fields with a meter after you shut off the power to see if it goes into the lowest range. Another really important step is to turn off your Wi-Fi at night. Ideally, hard wire your home so you have no Wi-Fi 24/7 in your home.

Lack of Sleep Raises Your Risk for Heart Disease and More

A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health.

Regularly getting less than seven hours per night has been scientifically linked to a wide array of health problems, ranging from weight gain7 to an increased risk for cancer. Most recently, researchers again confirmed that lack of sleep can over time take a significant toll on your long-term heart health.8,9 As reported by Medical Xpress:10

“Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours …

Study author Ms. Moa Bengtsson, of the University of Gothenburg, Sweden, said: ‘For people with busy lives, sleeping may feel like a waste of time but our study suggests that short sleep could be linked with future cardiovascular disease.

In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’”

Men who got only five hours or less per night were also more likely to smoke, be inactive and overweight, have high blood pressure and diabetes. Other studies have shown insufficient sleep and/or poor quality sleep can increase your risk for:

Accidents at work and on the road — Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured.11

Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Diabetes — One 2015 study12 linked “excessive daytime sleepiness” with a 56 percent increased risk for Type 2 diabetes.

Depression — More than half of people diagnosed with depression also struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases.13

Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility.

Impaired memory formation and increased risk of memory loss14 — Sleep is essential not just for cementing events into long-term memory, but also for making sense of your life. During sleep, your brain pulls together and extracts meaning, while discarding unimportant details. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent.

So, during sleep, part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules, and the “gist” of what’s happening in your life. Reduced productivity at work and poor grades in school are other associated side effects of insufficient sleep. Creativity is also diminished.

Impaired sexual function — In one study,15 women with insomnia who were getting less than the recommended eight hours were found to be less sexually active after menopause. They also reported less sexual satisfaction overall.

Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.16

Chronic diseases — Sleep deprivation decreases your immune function,17 which can have a snowball effect, raising your risk for cardiovascular disease,18,19Alzheimer’s20 and cancer, just to name a few.

In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity.

It both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). Melatonin also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). A number of studies have shown that night shift workers are at heightened risk of cancer for this reason.

Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher.21

Sleep and Athletic Performance

youtube

While being a sleep coach may sound like a strange career, indeed, they do exist, and are slowly starting to break their way into the world of professional sports. This makes sense, considering the impact sleep can have on your athletic performance, and the fact that many professional athletes travel and have to deal with jet lag to boot. As previously noted by The Atlantic:22

“Without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills, and motor abilities. When it comes to recovery from hard physical efforts, there’s simply no better treatment than sleep, and a lot of it.”

The largest performance drop-offs can be seen among endurance athletes, and sports requiring quick reaction times and reflexes. To determine whether an athlete might gain a competitive edge simply by sleeping more, Stanford researcher Cheri D. Mah reached out to the Stanford Cardinal men’s basketball team.

For two weeks, the players’ athletic performance was assessed after getting their normal amount of sleep. They were fitted with motion-sensing wristbands to determine the actual length of their sleep, which averaged in at a mere 6.5 hours per night.

Next, the players were asked to extend their sleep time as much as possible for five to seven weeks. The players increased their average sleep time by about two hours, to 8.5 hours nightly. By the end of this test, players had improved their free throws by more than 11 percent, and their three-point shots by nearly 14 percent. Sprint drill speeds also improved for every single player on the team. As noted by The Atlantic:

“A 13-percent performance enhancement is the sort of gain that one associates with drugs or years of training — not simply making sure to get tons of sleep. Mah’s research strongly suggests that most athletes would perform much better with more sleep…”

Sleep Coaching in the Big Leagues

A 2015 article in The Guardian23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club:

“Littehales scored early points with the manager for his success working with United defender Gary Pallister, whose debilitating back injuries eased once Littlehales discovered the player was sleeping on a mattress that hampered his injury treatment …

Sixteen years later he is a leading figure in the field, having assessed and reconfigured the bedrooms of a legion of international sporting stars as well as working with Chelsea, Real Madrid, England’s national side and a host of Olympians …

Littlehales makes sure sportspeople get the right hotel rooms on the right floor, the right air conditioning and temperature control, plus appropriate lighting and beds … Other important factors are the potential for total blackout from the sun and temperature control ��

But the bedding is crucial. ‘If they don’t tick the boxes I’m bringing my own or we’ll try another hotel,’ he says … He says everyone has different physical and mental recovery times but that for elite athletes, five 90-minute sleep cycles a day is optimal … Training schedules are now often tailored around that need and many club training facilities now equipped with sleeping pods…”

Whether you’re a professional athlete or not, sleep is an important yet all too often overlooked factor in health and well-being. If you’re still skimping, thinking you’ve managed to get by OK so far, I urge you to reconsider and give sleep the attention it deserves. You can do everything else right, but if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost.

from Articles http://articles.mercola.com/sites/articles/archive/2018/11/29/military-method-for-falling-asleep.aspx source https://niapurenaturecom.tumblr.com/post/180610952021

0 notes

jerrytackettca · 6 years ago

Text

Military Method for Falling Asleep in Two Minutes

Military Method Preps Your Body for Sleep

The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard:2

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes

2. Drop your shoulders and relax your arms

3. Relax your chest as you breathe out

4. Relax your legs, from your thighs to your feet

5. Relax and clear your mind, then picture yourself in one of the following scenarios:

a. You’re lying in a canoe on a calm lake with nothing but blue sky above you

b. You’re snuggled in a black velvet hammock in a pitch-black room

c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds

21 Additional Strategies to Help You Fall Asleep Faster

Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following:3

1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends

2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask

3. Avoid taking naps during the day or too close to bedtime

4. Exercise regularly

5. Minimize cellphone use and use of other blue light-emitting devices

6. Read a book to relax before bed

7. Avoid caffeine and other stimulants at least four hours before bed

8. Meditate or practice mindfulness on a daily basis

9. “Count sheep” by slowly counting downward from 100 to zero

10. Avoid eating at least three hours before bedtime

11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.

12. Use aromatherapy; lavender is relaxing and may help induce sleep

14. Listen to relaxing music before bed

15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later

16. Take a hot shower or bath before bed

17. Avoid e-books, as the blue light from the screen will impede melatonin release

19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals

20. Minimize noise; use ear plugs if environmental noise is unavoidable

21. Avoid alcohol

Avoid Nighttime EMF to Improve Sleep Quality

Lack of Sleep Raises Your Risk for Heart Disease and More

“Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours …

In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’”

Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Diabetes — One 2015 study12 linked "excessive daytime sleepiness" with a 56 percent increased risk for Type 2 diabetes.

Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.16

In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity.

Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher.21

Sleep and Athletic Performance

Sleep Coaching in the Big Leagues

A 2015 article in The Guardian23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club:

from http://articles.mercola.com/sites/articles/archive/2018/11/29/military-method-for-falling-asleep.aspx

source http://niapurenaturecom.weebly.com/blog/military-method-for-falling-asleep-in-two-minutes

0 notes

jakehglover · 6 years ago

Text

Military Method for Falling Asleep in Two Minutes

Military Method Preps Your Body for Sleep

The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard:2

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes

2. Drop your shoulders and relax your arms

3. Relax your chest as you breathe out

4. Relax your legs, from your thighs to your feet

5. Relax and clear your mind, then picture yourself in one of the following scenarios:

a. You’re lying in a canoe on a calm lake with nothing but blue sky above you

b. You’re snuggled in a black velvet hammock in a pitch-black room

c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds

21 Additional Strategies to Help You Fall Asleep Faster

Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following:3

1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends

2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask

3. Avoid taking naps during the day or too close to bedtime

4. Exercise regularly

5. Minimize cellphone use and use of other blue light-emitting devices

6. Read a book to relax before bed

7. Avoid caffeine and other stimulants at least four hours before bed

8. Meditate or practice mindfulness on a daily basis

9. “Count sheep” by slowly counting downward from 100 to zero

10. Avoid eating at least three hours before bedtime

11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.

12. Use aromatherapy; lavender is relaxing and may help induce sleep

14. Listen to relaxing music before bed

15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later

16. Take a hot shower or bath before bed

17. Avoid e-books, as the blue light from the screen will impede melatonin release

19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals

20. Minimize noise; use ear plugs if environmental noise is unavoidable

21. Avoid alcohol

Avoid Nighttime EMF to Improve Sleep Quality

Lack of Sleep Raises Your Risk for Heart Disease and More

“Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours …

In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’”

Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Diabetes — One 2015 study12 linked "excessive daytime sleepiness" with a 56 percent increased risk for Type 2 diabetes.

Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.16

In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity.

Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher.21

Sleep and Athletic Performance

youtube

Sleep Coaching in the Big Leagues

A 2015 article in The Guardian23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club:

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/11/29/military-method-for-falling-asleep.aspx

0 notes

stantonbratton6-blog · 6 years ago

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Articles On Vegetation & Marine Life, Ocean Tides, Pollution & Other Environmental Impacts On The

There are actually lots of huge companies that make their house in White Plains, New York City. The Construction Problem: Is It Time for the Maintenance of Innovation? A boardwalk delivers easy access to the beach front coming from the site visitor car park, and also unique beach wheelchairs bring in the water's side obtainable to everybody. The facility keeps functions from each time period of its own life, featuring buildings in Gothic, Revival, Late Baroque and also Neoclassical types. Reviewed to the national portion, fairly handful of dark individuals stay in seven of the 10 worst metropolitan areas for African Americans. While it holds true that most of these items are put down the drain in little amounts over time, getting rid of a large volume of product at one time is a lot different and you make an excessive worry on nearby rivers, http://Zdrowe-odzywianko.info/ streams, or lakes after the sewage procedure plant releases the drainage. Ranking in many listings as the metropolitan area with the greatest unlawful act, or even the best risky city is Detroit Along with a long past history of physical violence it has just worsened with its thirteen percent joblessness fee, making it among awful metropolitan areas in Michigan to stay as effectively as that of United States. Wilson explained that in cities along with much smaller minority populations, African Americans can really endure more at the hands of architectural racism than in cities with bigger dark populations. Potential Anterior: Journal of Historic Conservation History, Theory and Critical Remarks 4 (2 ): xii, 1-11. It is actually a fact that sky cleansers are actually dependable devices in eliminating allergens as well as impurities in coming from the inside air to maintain it safe as well as tidy for the house as well as laborers in your home as well as in the workplace respectively.

Any time am at Pennsylvania i will definitely see the majority of the metropolitan areas you detailed out listed here very most particularly Pittsburgh. 12 of in 2015, after the murder of Louise Heyer, word went around the area that an evening watch will be composed McGuffey Park, which throughout the time had acted as a hosting location for counterprotesters. Today, our company've received a crossroads along with regarding a dozen buildings during whole lots and considerable amounts of actually flat cornfields. ICCROM's Developed Culture Program has brought in the preservation of modern-day construction a top priority location. National Research Study Council (USA). Building Analysis Institute.

Nicknamed the Area of Roses" because of its own rose-friendly environment, Portland has actually gained acknowledgment as being one of America's a lot of eco mindful cities, due partially to its efficient public transportation. It is actually not a GLOBE area fresh York or perhaps LA, but is actually a wonderful United States city along with wealthy practice. This will be actually a lot more beneficial as well as most likely find yourself saving you opportunity and threw away cash.

In Community Setting Up Structures: From Classical Times to today: Procedures of the IASS-MSU International Symposium, Might 24-28, 1993, Istanbul, Türkiye. The USA chapter of DOCOMOMO preserves the DOCOMOMO United States register, an online data source of contemporary movement web sites and structures that parallels the goal of the International Register. The planning, which additionally features wind and sun jobs, intends to make use of fuel, changed through sizable digesters, to "energy wastewater operations, meet on-site heat and also electricity necessities, and also, where possible, offer excess energy to the market place." As the DEP reveals, the planning isn't much fetched - our team've viewed a couple of services for transforming individual excrement into usable power, and also a job already in progress in Greenpoint is approximated to purchase sufficient methane over the upcoming year to heat energy 2,500 residences.

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