Get The Best Sleep Of Your Life With These 6 Tips

Sleep is an extremely important factor in everyone's life. Not getting enough sleep not only makes you feel sluggish and groggy, but also has negative long-term effects. Sleep deprivation can lead to serious health issues including diabetes, depression, weight gain and more. Sometimes it's hard to get a good night's sleep, so here are some tips on how to get the best sleep of your life:

    • Tip #1: Cut the caffeine. It's important to stop drinking energy-boosting drinks in the afternoon, ideally around 2PM. This way there will be enough time for their effects to wear off.

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How to Sleep Better — Sleep Tips from Joseph Pilates

It is better to be tired from physical exertion than to be fatigued by the "poisons" generated by nervousness while lying awake.
Joseph Pilates

How to sleep better is a hot topic for many of us these days. When insomnia sets in, or we need a deeper sleep than we're getting, it can be frustrating, especially for those seeking natural sleep aids rather pills. In this article we review sleep tips from Joseph Pilates, the founder of the Pilates Method of Exercise, whose approach to fitness was holistic.

In his book Return to Life Through Contrology Joseph Pilates provides definite advice on how to sleep better. There is much health advice beyond exercise in that power-packed little book, but for now, let me give you the sleep tips and exercises Joseph Pilates recommends.

How to Sleep - the environment: Pilates says the room should be cool, quiet, well ventilated, and dark. No new news there for those who have been seeking better sleep. He also says the mattress should be firm, bulky pillows should be avoided, and that one should use the lightest covering it takes to be warm. But, says Joseph Pilates, the most important element of better and deeper sleep is mental calm.

A troubled nervous system, Pilates says, can be alleviated with exercise. Regular exercise is frequently recommended by experts as a natural way of overcoming sleep problems, but what if you still can't sleep? Pilates has this advice: Get up and exercise.

Now this is where it gets interesting: Joseph Pilates specifically suggests spinal rolling exercises for better and deeper sleep. The rolling and unrolling exercises, he says, massage the spine, relax the nerves, help cleanse the body, and restore natural flexibility of the spine.

Exercises for Better Sleep

Here are some easy Pilates rolling and unrolling exercises might try before bed or if you have trouble sleeping during the night:

No article about Pilates and sleep would be complete without mentioning that along with the many amazing pieces of fitness equipment Joseph Pilates invented, he also invented a bed. He claimed it was the most ergonomic and healthful for sleeping. The bed was basically a wide wedge. Maybe it was too unusual, maybe it didn't work. In any case, it wasn't a big hit though some people still experiment with the plans.

And, if you decide to stay in bed, here are 6 Pilates Exercises You Can Do in Bed. This article includes a diagram of Joe's wedge bed.

Please keep in mind that Joseph Pilates tips do not necessarily follow guidelines from sleep doctors.

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Meet Your Brain Waves — Introducing Alpha, Beta, Theta, Delta, And Gamma

It’s important to understand how your brain contributes to the state of your mind. While most of us focus on looking at our emotions in an attempt to become happier, more spiritual beings, our brains waves and our subconscious mind also play a key part in our quest for fulfillment.

In this article, we’ll be looking at our five brain wave frequencies and how they affect our state of mind, and will be following up on Thursday with a more in-depth look at the impact they have on us physically and mentally, in addition to some exercises we can do to “switch on” certain frequencies.
Are We The Controllers Of Our Reality?

We easily forget that we are the controllers of our reality – and that “our reality” is not made up of outside influences, but that it actually consists of our thoughts, beliefs and mindset.

Therefore, by learning about the deeper states of consciousness, you can open your subconscious mind and create your reality at will, and with precision. To do this, the first step is understanding your different brain frequencies. Did you know that we all have five (Beta, Alpha, Theta, Delta and Gamma), and each frequency is measured in cycles per second (Hz) and has its own set of characteristics representing a specific level of brain activity and a unique state of consciousness? Smart, eh?
1) Beta (14-40Hz) – The Waking Consciousness And Reasoning Wave

Beta brain waves are associated with normal waking consciousness and a heightened state of alertness, logic and critical reasoning.

While Beta brain waves are important for effective functioning throughout the day, they also can translate into stress, anxiety and restlessness.

The voice of Beta can be described as being that nagging little inner critic that gets louder the higher you go into range. Therefore, with a majority of adults operate at Beta; it’s little surprise that stress is today’s most common health problem.
2) Alpha (7.5-14Hz) – The Deep Relaxation Wave

Alpha brain waves are present in deep relaxation and usually when the eyes are closed, when you’re slipping into a lovely daydream or during light meditation. It is an optimal time to program the mind for success and it also heightens your imagination, visualization, memory, learning and concentration.

It is the gateway to your subconscious mind and lies at the base of your conscious awareness. The voice of Alpha is your intuition, which becomes clearer and more profound the closer you get to 7.5Hz.

The renowned Silva Method, by Jose Silva is premised on the power of Alpha. However the Silva Method allows you to achieve this deep relaxation through meditation during waking consciousness.

Understanding our brain waves
3) Theta (4-7.5Hz) – The Light Meditation And Sleeping Wave

Theta brain waves are present during deep meditation and light sleep, including the all-important REM dream state. It is the realm of your subconsciousness and only experienced momentarily as you drift off to sleep from Alpha and wake from deep sleep (from Delta).

It is said that a sense of deep spiritual connection and unity with the universe can be experienced at Theta. Your mind’s most deep-seated programs are at Theta and it is where you experience vivid visualizations, great inspiration, profound creativity and exceptional insight. Unlike your other brain waves, the elusive voice of Theta is a silent voice.

It is at the Alpha-Theta border, from 7Hz to 8Hz, where the optimal range for visualization, mind programming and using the creative power of your mind begins. It’s the mental state which you consciously create your reality. At this frequency, you are conscious of your surroundings however your body is in deep relaxation.

>Find out more about the Alpha State of Mind on the Silva Method blog
4) Delta (0.5-4Hz) – The Deep Sleep Wave

The Delta frequency is the slowest of the frequencies and is experienced in deep, dreamless sleep and in very deep, transcendental meditation where awareness is fully detached.

Delta is the realm of your unconscious mind, and the gateway to the universal mind and the collective unconscious, where information received is otherwise unavailable at the conscious level.

Among many things, deep sleep is important for the healing process – as it’s linked with deep healing and regeneration. Hence, not having enough deep sleep is detrimental to your health in more ways than one.
5) Gamma (above 40Hz) – The Insight Wave

This range is the most recently discovered and is the fastest frequency at above 40Hz. While little is known about this state of mind, initial research shows Gamma waves are associated with bursts of insight and high-level information processing.

Foods That Help You Sleep Better

sleep helpMother Nature also has...Foods That Keep You Up at Night and Foods That Help You Sleep Better

Turns out your mother was right when she told you to drink a glass of warm milk before bedtime. Milk is loaded with the amino acid Tryptophan, which can make you sleepy. But did you know that you can boost milk’s sleep-inducing effects by enjoying some carbohydrates along with it? It's true!

Studies show that when people who have trouble falling asleep add carbohydrates to their bedtime snack, they fall asleep 50% faster! So to ensure a restful night’s sleep, try this delicious Tryptophan and carbohydrate combination.
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This site is about sleeping, or better said, sleeping well, and sleep remedy

This site is about sleeping, or better say, sleeping well, and sleep remedy.

I was born prematurely, into a family that didn't want me. I was a sickly baby. I vomited every night, and probably cried a lot.

I then began wetting my bed, and truthfully I still wetted my bed occasionally until a few years ago.

I was afraid to sleep, I was afraid to sleep deeply. For years I even forced myself to live on three hours of sleep.

My health suffered... until I discovered that I am an empath, and that I can connect to Source.

I started to create energies, first finding something useful and asked Source to duplicate it. The first energy I "created" thus was the Energizer: a strong energy that energizes as soothes water so it becomes silky, sweet, and nurturing.

Then I duplicated energies of certain flowers that Dr. Edward Bach discovered about a hundred years ago in England. I call them Bach Energies. I also added two to his already famous 38... And infused them in water, in sound, and downloaded them directly to people.

The Sleep Remedy, Rescue Your Sleep has these 40 Bach Energies infused in water... Unbeatable, amazing. It works.