Sleeping Well Every Night

Who would have thought that how much we sleep could turn out to be a coronary artery risk factor which is as important as smoking or high blood pressure? In fact, you can be an avid marathon runner, health food nut, gum rat, non-smoker, non-drinker and even a relatively stress-free lean person but still suffer due to getting less-than-adequate sleep.

One such person was Ranjan Das, a young and popular chief executive officer in India and a fitness buff.

He suffered a massive heart attack at the age of 42. He seemed to have done everything right but sleep—getting only 4-5 hours a night when he really needed more.

Evidence has shown that there's a link between lack of sleep and heart disease.

Studies have documented the following:

• Sleeping fewer than 6 hours a night has been linked to an increased risk for high blood pressure by 350-500% compared with those who slept more than 6 hours a night.

•  Young people (25-49 years of age) are twice as likely to get high blood pressure if they sleep less.

• Individuals who sleep less than 5 hours a night have a 3-fold increased risk of heart attacks.

• Middle-aged women who slept for 5 or fewer hours a night had a greater chance of suffering heart attacks than those who have 8 hours of sleep.

• Complete and partial lack of sleep increased the blood concentrations of C-reactive protein, the strongest predictor of heart attacks and other substances that reflect active inflammation. Even after getting adequate sleep later, the levels stay high.

• Just 1 night of sleep loss increases toxic substances in the body that increase risks of many illnesses such as cancer, arthritis and heart disease.

According to Professor Francesco Cappucio, who co-authored a report published in the European Heart Journal, "If you sleep less than 6 hours per night and have disturbed sleep, you stand a 48% greater chance of developing or dying from heart disease and a 15% greater chance of developing or dying from a stroke. The trend for late nights and early mornings is actually a ticking time bomb for our health so you need to act now to reduce your risk of developing these life-threatening conditions."

Sleep deprivation is on the rise worldwide due to easy Internet access, a growing number of TV channels, financial worries and longer working hours. All these distract us from going to bed early, but it is important that we get our restorative 7-8 hours of sleep every night.

Here are a few basic good sleeping habits to practise:

• Go to bed and get up at the same time every day.

• Use your bed only for sleeping.

• Go easy on alcohol and caffeine—avoid nicotine.

• Exercise in the morning or late afternoon.

Get The Most Out Of Your Sleep

If you have trouble falling asleep or getting deep sleep, try a natural sleep supplement, such as Rilax to help regulate your sleep.

Rilax helps you experience a rejuvenating night's sleep, so that you wake up feeling recharged and re-energized.

Darren Atkinson 'Datguy', a radio announcer and news presenter with a local radio station shares, "Switching off and resting can be difficult at times due to my busy lifestyle. However, Rilax helps me to relax and gives me restful sleep when I really need it. With Rilax, I feel fresh, rested and alert the next day and ready to take on another busy day."

Another user, Sherilyn Wong shares, "My lifestyle as a real estate consultant can be very hectic. I often end up sleeping late and having to wake up early. Sometimes when I sleep, I find that my brain is still active and there are a lot of thoughts running through my mind.

"On some mornings, I wake up feeling tired rather than well rested.

"However, I find that Rilax helps me calm down before bedtime and although I only have a few hours of sleep, I'm able to wake up feeling well rested and refreshed."

Classified as a food product by the Ministry of Health Malaysia, Rilax contains 2 proven and award-winning ingredients:

• Lactium: a naturally-occurring peptide found in milk protein that has relaxing and calming properties. Lactium mimics the properties found in mother's milk, thus inducing the same state of calm that a baby enters after a feed.

• Green tea extract: rich in L-Theanine, an amino acid found in green tea leaves that promotes an alert state of relaxation without drowsiness.

Taken an hour before bedtime, Rilax's all-natural ingredients work well to improve sleep quality, particularly those that are stress-related, are safe, non-habit-forming, have no side effects and does not cause grogginess when you wake up.

5 Tricks To Fall Asleep Faster

By Vivian Giang | Business Insider – Tue, Nov 26, 2013

Not getting enough sleep will take a toll on your health and job performance.

Robert Oexman, director of the Sleep to Live Institute, tells Business Insider that a "lack of sleep can manifest itself in erratic behavior, short tempers, and bad decision-making."

Workers who are sleep-deprived are more likely to have difficulty remembering details and have a harder time dealing with high-stress situations. And t hose who regularly skimp on sleep—getting just one to two hours less than the hours you need—increase their risk of infection, weight gain, diabetes, and heart disease, says Oexman.

To help you get the rest you need, we've compiled five easy tricks to fall asleep faster:

1. Stick to a bedroom routine.

You should participate in the same relaxing activities before heading to bed each night, says Oexman. Some helpful exercises include taking a hot bath or reading a book in low light. Oexman also recommends keeping your room cool (65 to 68 degrees F) and dark.

2. Don't use your phone as an alarm clock.

We know that we should set limits on technology usage before bedtime. You may not know that even having your phone nearby isn't helping you sleep, since you may feel inclined to check it if you can't fall asleep.

"Your bedroom should be reserved for sleep, sex, and nothing else," says Oxeman. "There’s no excuse—if your cell phone is your alarm clock, then buy a $5 alarm clock and solve the problem."

3. Practice deep breathing.

Once you're in bed, if your body is still wired from the day, you will have a difficult time falling asleep. According to an article on WebMD,  when you practice deep breathing, your brain recognizes that you're trying to relax and sends a message to your body to do so. "Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax."

Vikki Stark advises in Psychology Today how to effectively breathe deeply:

"On the inhale, visualize the clean, fresh air coming into your lungs, traveling around your body and cleansing all your cells. On the exhale, imagine all the toxins and negativity being safely expelled into the atmosphere, leaving your body restored. Focus on this steady, calm inhale-exhale, and I guarantee that you will start to feel more peaceful and relaxed. But it's not going to happen the first time you try it. It's an exercise so you need to practice it to get the best effect. Keep going till you feel your body let go."

4. Relax the muscles in your toes.

Progressive muscle relaxation is a method that helps relieve anxiety and stress, which often keeps people up at night. This technique requires you to focus on tensing and relaxing a specific muscle group. Catherine Darley, director of the Institute of Naturopathic Sleep Medicine in Seattle, advises focusing this progressive relaxation technique on your toes.

"Curl your toes tightly for a count of seven, and then relax," she says in Health.com. "Repeat through each muscle group, working up from your toes to your neck."

5. Participate in a mindless activity.

Sleep expert  Dr. Vicky Seelall recommends playing a mindless game, such as counting backwards from 100 in multiples of three. This rhythm of counting can put you in a sleepy state and is exactly the reason why people "count sheep" to fall asleep. Counting in multiples of three is more difficult than merely counting backwards and will force your brain to focus just on the counting so that your mind won't wander into other thoughts.

Your Insomnia Relief Is Here.

Have you tried to find a cure for your insomnia and nothing you've tried seems to work for you?

The sad fact is if you go to a medical doctor, a prescription sleep aid is the first thing they will likely recommend.

The biggest problem is using unnatural sleep aids and prescription medication can lead to overuse, dependency, and severe health risks which can result in increased depression, worsening health problems and even increasing your chances of a debilitating stroke!

The good news is that winning your endless battle with insomnia and getting a good night's sleep is easier than you may think!

There's a much easier, healthier and more natural solution.

Picture yourself powering through your workday, feeling sharp and in focus, and getting the day's work done in half the time it used to!

End your insomnia within the week. All you need is a Sleep Deprivation CD.

Snooze! 8 Great Health Benefits of Sleep

Ah! The joy of sleeping! Along with being one of the most pleasurable activities known to man, it’s also got a whole bunch of health benefits. Read on for more!

If you’re not of the rare breed that worries about hours wasted while snoozing, you do love your daily dose of slumber. Perhaps you even look forward to it with unnatural enthusiasm. If so, you’re doing it right. Apart from being the most relaxing end to a long day, sleeping also has multiple health benefits.

Top 8 Health Benefits Of Sleep

1. Reduces stress: In the case of sleep deficiency, the body’s functions enter a state of high alert, and cause an increase in blood pressure and production of stress hormones. The stress hormones make it harder to sleep and the higher blood pressure amplifies the risk of heart attacks and strokes.

2. Boosts memory: In the time you’re asleep, the brain processes any new knowledge, organises the skills learned while awake, makes connections between events, feelings and memories, and sensory input. This helps you to process information and perform better.

3. Healthier heart: A lack of sleep is often associated with increased blood pressure and cholesterol – factors directly responsible for heart ailments and strokes. Seven to eight hours of sleep will go a long way in promoting cardiovascular health.

4. Lowers inflammation: One of the most important benefits of sleep is that it helps to keep stress hormone levels in check. This allows the body to alleviate the levels of inflammation, which is known to increase the risk of heart-related diseases, premature aging, arthritis, cancer and diabetes.

5. Allows body repairs: The cells in the body produce more protein while you’re asleep, which aids the body in recovering from damage caused by stress, ultraviolet radiation, and other harmful exposures.

6. Lower risk of depression: Sleep has an impact on several chemicals in the body, including serotonin, which causes depression in people in the event of a deficiency. The right amount of sleep, close to 7 to 8 hours, can prevent the onset of depression by producing enough serotonin.

7. Weight management: Lack of sleep may lead to an imbalance of the ghrelin and leptin hormones, which are crucial in regulating appetite. Additionally, the same part of the brain that controls sleep also increases metabolism. So to maintain or control weight, it is imperative to get adequate sleep.

8. Higher alertness levels: It follows logically that a good night’s sleep leads to more energy and alertness the next morning. This prepares the body for a day’s worth of activity and engagement, and increases the likelihood of another good night’s sleep. It’s a good circle to be caught in.

Tips For Better Sleep

1. No blue light: Switch off the television and computer, and keep away the cellphone an hour before bedtime. The short waves of blue light may interrupt sleep.

2. Avoid naps: Though the occasional 20-minute power nap is a real boost, avoid any shut-eye eight hours prior to bedtime, as that can make falling asleep at night more troublesome.

3. Save the bed for sleeping: Your bedroom should only be limited for rest and relaxation. Keep the money talk, phone conversations and TV viewing out the door.

4. Set a routine: Fix hours for when you sleep and wake up. This puts a healthy sleep cycle in place, and allows you to fall asleep quickly each night and sleep well through the night.

5. No caffeine: Caffeine interferes with deep sleep, so avoid even small amounts found in chocolate and decaf coffee anytime after noon.

6. Eat light: You know what they say about eating like a pauper at night? Follow it. Prepare light, small meals for the night to get high-quality sleep.

7. Stop smoking: If there aren’t enough reasons to kick the habit, here’s another: nicotine acts as a stimulant and can keep from falling asleep and worsen insomnia.

8. Unwind: Though it may seem self-indulgent at first, fix a downtime routine an hour before bed each night. Take a warm bath, read a book, listen to soothing music and lower the lights to give your day the perfect close.

Next time your friends rib on you for being a sleepyhead, bring this list out. A regular habit of seven to eight hours of sleep will help you stay active daily and ahead of the pack by keeping serious ailments at bay.

Extracted from mdhil.com.

Reasons To Sleep More by Anubhav Kapoor

We all know how a good night’s sleep makes us feel energetic, inducing a typically refreshed feeling. However, there is a lot more to a good sleep beyond these very palpable advantages. Unless you are someone who sleeps throughout the day, it is recommended that you try to catch a few hours of extra sleep whenever possible. The following will help you understand why sleeping more is so beneficial for you:

1. Helps to Regulate Weight

Sleep deprivation is major reason of weight gain across people of all ages. Lack of sleep impairs our metabolic functions. It reduces the rate at which we burn calories. It also makes us feel hungrier. This creates a mechanism where our body is more likely to store carbohydrates and fats. Lack of sleep is known to induce hunger pangs. People who feel un-rested are more likely to feel irritated. They often seek solace in beverages with high-sugar content. The sugar spike makes them feel better for a short while and they often become addicted to this pattern.

Insufficient sleep also affects the hormonal functions. It triggers the release of cortisol—this is our basic stress hormone. When stress hormone levels are raised, we tend to suffer from hunger pangs and levels of Leptin hormone tend to decline. This is a natural appetite suppressant. Without sufficient Leptin, the level of Ghrelin hormone rises. This hormone has an appetite-stimulating effect. People suffering from a combination of these factors are prone to snacking throughout the day, drinking more caffeine or tea and binging upon sugary foods. Thus, their propensity to gain weight is a lot more.

2. Raises Your Mental Performance

Our mind needs to process information it has received in the form of visual, auditory and other stimuli. This is done during sleep. This is when the brain recuperates. This ensures that we are able to remember, recall and understand things. Even dreaming patterns are related to the thoughts buried in our sub-conscious. Thus, getting sufficient sleep is vital for our mind to function properly. It is widely acknowledged that people are at their creative best when they have a good sleep. Proper sleep ensures that we are more insightful and can understand things a lot faster.

3. Ensures Better Cardiovascular Health

Apart from the bulging waistline caused by lack of sleep, people suffering from sleep deprivation are known to suffer from hypertension—an established cause of cardiovascular diseases. Greater concentration of stress hormones are the underlying cause of many cardio problems. This includes arrhythmias or irregular heartbeat patterns. Sleep apnea or lack of sufficient oxygen during sleep has been linked with Type 2 Diabetes which is a major cause for heart diseases.

4. Raises Immunity

Quality of sleep and our overall immunity are directly related. This includes our ability to fight-off common infections like flu or common cold. Poor sleeping patterns tend to lower the synthesis of antibodies. Medical research has linked this with the increased risk of developing colon and breast cancer.

5. Improves Our Overall Quality of Life

Healthy sleeping patterns ensure that we are less prone to getting anxious or stressed. It helps us take upon day-to-day activities with more vigor. These are direct contributors towards feeling good throughout the day. With a calmer mind, more physical energy, mental clarity and less chances of falling ill, we feel much better. This helps to raise the libido levels too and impairs the progression of aging-related health issues. (Health, MensXP.com)

5 Easy Motivational Tips To Wake Up Early

For some people, waking up early is as natural as breathing. Lucky them. But for many others, waking up early is virtually an impossible thing to do. Luckily for them, using the motivational tips below can give them a better way to start the day.

1. Wake up to the right environment.

Believe it or not but the way your room looks can help or hinder your ability to wake up early. A messy room will generally make you disinclined to wake up early because cleaning your room will just be one of the many worries you have to tackle for the day.

But when you wake up to a clean room, just the sight of it can be energizing and make you jump out of bed. At least you've got one less worry to think about!

2. Give yourself a good reason to wake up early.

Waking up early come with instant benefits like better health, more time to spend on the things you want to do, and greater productivity. Give yourself ten minutes to think about all the good reasons for waking up early and you might never stop writing. Now, focus on these reasons the first moment your eyes open and you'll be up and about in no time!

3. Get the best sleep you can.

One common reason why people find it difficult to wake up early is simply because they didn't have enough sleep and if they ha*d then it wasn't good enough.

To get the best possible sleep, the first thing you should consider changing about your night routine is your sleeping hours. How about sleeping early for a change? Can't the things you normally like to do at midnight be postponed for the next day?

Sleep as much as you need. This is different from being a professionally idle and sleeping the whole day away just because you want to and not because your body is demanding for rest and relaxation. Motivating yourself to wake up early is easier to do when your body is not clamoring for the opposite.

Sleep effectively. A night's slumber is more restful and peaceful when you haven't procrastinated at work and there weren't any problems at home you chose to sweep under the rug instead of solving them as they come. Definitely, where you sleep also matters. Try to be comfortable as you can. Change your bed, rearrange your room, or have air-conditioning if that's what will make you sleep better.

4. Reward and punish.

Let's focus on the rewards first. Remember how you used to get candies from parents or stars from teachers when you did something good? How about upgrading the reward system to motivate you to wake up early?

A reward system, however, should cut both ways. To make the system more effective, you need to set repercussions for yourself when you wake up late. You also need to be stringent in implementing the penalties. Don't rationalize. Don't justify. The more aware you are about the consequences of waking up late, the more motivated you'll be not to do it again.

5. Get an accountability partner.

Find someone who's also having trouble waking up early and work together to motivate yourselves to change. Don't think of this along the lines of misery loving company, but rather this is more of a case of two hands getting more things done. The two of you will get the results you want more quickly if you help and motivate each other. Be his personal alarm clock and vice versa!

9 Tips to Fall Asleep Faster

By BEN FORER

June 15, 2011

Having trouble falling asleep at night? ABC News spoke with Michael Breus, a clinical psychologist and author of "The Sleep Doctor's Diet Plan," for these suggestions:

1. Count Backwards from 300 by 3s

Breus said the most common reason people have trouble falling asleep is that they cannot turnoff their mind. Breus uses a variety of distraction techniques, one of them is telling people to count backwards from 300 by 3s.

"It's mathematically so complicated you can't do anything else, and it's so doggone boring you are out like a light," Breus said.

He also suggests using a worry journal. A worry journal is where you write down the problems you are thinking about on one side of a piece of paper and a solution to each problem on the other. The solution can be as simple as scheduling a time to think more about the issue.

2. Reduce Caffeine Intake

You should be caffeine-free by about 2 p.m., according to Breus. Most people are not aware that caffeine has a half life of up to eight hours and can affect not only your ability to fall asleep, but also the quality of sleep you are getting.

3. Take a Hot Bath

Take a hot bath 60 to 75 minutes before bed. The bath should be warmer than 100 degrees Fahrenheit and you should be in it for longer than 20 minutes.

Breus said the bath will relax your musculature and increase your core body temperature. He explains the increase in body temperature is important because once you leave the bath your body temperature will start to cool which is a signal to your brain to release melatonin, a hormone that helps you fall asleep.

4. Stop Exercising Four Hours Before Bed

Exercise is great for sleep, but Breus said that it's hard for the body to wind down after doing it. He advises finding an earlier time in the day to do exercise.

5. Keep the Kids and the Animals Out of Bed

Kids and pets can wake you up in the middle of the night and disrupt your sleep cycle.

6. Have a Comfortable Bed

Often times just buying a new mattress can be the secret to getting a better night's rest.

7. Sleep in a Cool Room

According to Breus, people sleep best when the room is between 65 and 75 degrees fahrenheit and the bed's surface is between 82 and 86 degrees fahrenheit.

8. Eat Your Last Meal Three and a Half to Four Hours Before Bed

Eat your last meal three and a half to four hours before bed. The body was not meant to digest food lying down, it was meant to digest food sitting or standing, Breus told ABC News.

9. Monitor the Amount of Light in Your Room

Breus said that light resets your biological clock and can trick your brain into thinking it's morning. As an example he suggests using a book light to read by rather than a lamp on a bedside table that uses a much stronger bulb.

Kids Today Fall Short on Sleep Time

By MICHAEL SMITH, MedPage Today Staff Writer

Feb. 13, 2012

Kids don't get the recommended amount of sleep -- and they never have.

That's the conclusion of Australian researchers who tracked changes in sleep recommendations, and what was known about actual sleep time, over more than a century.

The rate of change varied with age, but recommended sleep consistently fell and the changes were significant for eight ages: Infants as well as children ages 4 to 8, 14 and 15.

At the same time, actual sleep also fell, declining by about 0.73 minutes per year over time.

A systematic review of the literature revealed that, since 1897, sleep recommendations for children of all ages have consistently exceeded what was known about actual sleep time, according to Lisa Anne Matricciani and colleagues at the University of South Australia in Adelaide.

In addition, both have also consistently fallen, almost in lockstep, over the years, Matricciani and colleagues reported online and in the March issue of Pediatrics.

The issue has been a matter of concern since the 19th century with observers worried that the stimulation of modern living would overtax children, the researchers noted.

The stimulation itself was usually blamed on whatever new technology was current, from radio and reading to television and the Internet.

On the other hand, those making the recommendations were consistent in admitting they had little or no evidence on which to base their suggestions, Matricciani and colleagues pointed out.

Their literature search turned up 28 studies that made sleep recommendations, and 218 that offered self- and proxy-reported sleep duration for children of various ages.

The analysis showed that, on average, recommended sleep fell about 0.71 minutes per year, or about 70 minutes over the course of the 20th century, Matricciani and colleagues found.

For 173 of some 360 recommended sleep durations, matching data were available on actual sleep. In 144 of those (83 percent) of the comparisons, recommended sleep exceeded actual sleep, with an average difference of 37 minutes.

The researchers found that recommended sleep duration was almost always higher than actual sleep duration "as if children always needed extra sleep, no matter how much they were actually getting."

A limitation of the study was that in this review, sleep duration was based on reports, rather than on objective measures such as actigraphy and polysomnography.

But those approaches have only been developed recently, are expensive and time-consuming, and have usually been applied only at the individual level, the authors noted.

Although lack of sleep has been associated with a range of adverse consequences, Matricciani and colleagues argued, there is still little understanding of dose-response effects or even the mechanisms that might lead to negative outcomes.

How to feel even more amazing with less sleep

Have you ever thought you need more than 24 hours in your day?

Well I believe I have found a way...

No! Not to get more than 24 hours in a day :) but how to make more time for yourself:

Actually, it's fairly straightforward...

Just get less sleep.

Honestly. My friend, who wrote this guide, has 2 kids, a full-time job, works part-time as a writer, has a great family and social life and still manages to feel amazing every day.

When I first heard him speaking about this, I thought there is no way that is true. When I asked him about it, he told me how he does it, and he didn't really think it was unusual as he has been doing it for years...

But when I questioned further he had to teach himself how to do it and now he has written a guide on how you can do it.

Imagine having an extra 2-4 hours every day....

What would you do with that time?
How much more could you achieve?

More time with your family...
More time to work on your goals in life...
More time to finish work on time...
More time to write that book....

The possibilities are virtually endless.

Read, my friend, Steven's story here.

I honestly think you'll be amazed and excited by the opportunities this can give you in life.

Why hammocks are best for afternoon naps

It's all in the same swaying motion you use to put fussing babies to sleep.

GENEVA - The mystery of why it is virtually impossible to lie in a gently rocking hammock without falling asleep has been solved.

An analysis of the brainwaves of sleeping subjects revealed that a slow swinging motion both helps us fall asleep faster and slip into a deeper sleep than in a stationary bed.

The findings also help to explain the age-old belief that cradling a baby will send it off to sleep, and why it is so difficult to stay awake in a rocking chair.

The study, published in the journal Current Biology, found that lying on a slowly rocking bed helped each subject in a small test group fall asleep more easily, and spend longer in a deeper stage of sleep.

The Swiss scientists who carried out the research suggested that the swinging motion's effect could help synchronise our brain activity into a pattern associated with sleep.

One of the study's co-authors, Dr Sophie Schwartz of the University of Geneva, said: "It is a common belief that rocking induces sleep. We irresistibly fall asleep in a rocking chair and, since immemorial times, we cradle our babies to sleep.

"Yet, how this works had remained a mystery. The goal of our study was twofold: To test whether rocking does indeed soothe sleep, and to understand how this might work at the brain level."

Twelve volunteers were asked to take an afternoon nap on a custom-made bed or "experimental hammock" that could either remain still or be made to rock gently.

During two 45-minute naps, one with the bed stationary and one with it swaying, their brain activity was monitored. The swaying motion of the bed was found to increase the duration of N2 sleep, a form of non-rapid eye movement sleep that normally accounts for about half of a good night's rest.

While in the swaying bed participants also recorded more slow oscillations in the brain and flurries of activity known as sleep spindles, which correspond with a deeper level of sleep.

Dr Michael Muhlethaler, another co-author, said: "We observed a faster transition to sleep in each and every subject in the swinging condition, a result that supports the intuitive notion of facilitation of sleep associated with this procedure.

"Surprisingly, we also observed a dramatic boosting of certain types of sleep-related (brainwave) oscillations."

The researchers said the results could help them find potential treatments for sleeping disorders such as insomnia. THE DAILY TELEGRAPH

The end of your sleep deprivation

If you sleep like a baby all night, every night then I’m sorry, but this message is NOT for you!

But if, like me you have ever suffered from insomnia or any other form of sleep deprivation, then I know what you’d give for a good night’s sleep…

** Just about anything, right? **

The endless hours staring at your bedroom ceiling...the thoughts and worries that play full volume in your head and just won’t leave you alone...shuffling aimlessly around the house waiting for sleep to come … trying to cope the next day when everyone else is wide awake and refreshed...

Only to return to bed, exhausted, and STILL not get a good night’s sleep.

Chronic insomnia or persistent sleep deprivation really is a waking nightmare. I wouldn’t wish it upon anyone.

I’ve spent fortunes trying various ‘cures’ over the years.

Nothing ever worked.

Until I got chatting to self-help author and guru Bradley Thompson and found out that he too used to suffer from insomnia.

What’s more, he claimed to have found a cure and to be sleeping the sleep of the just ever since. And he found it by accident!

He told me about his remarkable discovery. This cure is based on a radical new use of a fairly old technology, discovered by a German research scientist way back in 1839. I must admit, if it hadn’t been for his credentials, I would have thought the guy was NUTS for thinking that this could apply to insomnia.

“Yeah, right!” I thought.

Still, I agreed to try it. Like I said, I would have tried anything.

You know what? IT WORKED! And, much to my delight and surprise it has WORKED EVERY NIGHT EVER SINCE!

If you’re a sufferer, you should be dancing on the table right now, because THIS IS THE REAL DEAL – a permanent cure for your sleepless nights.

It is 100% safe, 100% effective, does not involve taking drugs and – this is the bit I like! – requires absolutely *NO* effort on your behalf at all.

I’ve got my life back! I’d love to think I can help someone else get theirs back too. Check out Bradley’s site here.

Sweet dreams!

7 Surprising Facts About Sleep by Barbara Brody

Can't sleep? You have plenty of company. About half of all adults experience insomnia on occasion, and 1 in 10 battle insomnia on a regular basis, according to the Cleveland Clinic. If you fall into one of those groups, chances are you're already following the tried-and-true rules for a good night's sleep: Don't have too much caffeine (especially late in the day), don't exercise late at night, keep your bedroom at a cool, comfortable temperature, and make sure your bed, pillows and linens are comfy. Those are all good tips, but there are lesser-known things you can try to help you get more rest.

1. Set a Bedtime Alert

Most of us already use an alarm to wake up in the morning, but sleep expert Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, suggests setting it at night as well. "I tell people to set their alarm for one hour before bedtime, which reminds them to begin what I call the power-down hour," says Dr. Breus, who is also a spokesman for the Zeo Personal Sleep Coach. He says you should spend the first 20 minutes of that hour taking care of any necessary chores (like walking the dog or making your kids' lunches), then spend the next 20 minutes on hygiene (washing up, brushing your teeth, etc.), and save the last 20 minutes before bed for relaxation. You don't necessarily have to meditate, if that doesn't appeal to you; you can also do deep breathing exercises, read a book or even watch a little TV (as long as it's not too stimulating). 

2. Don't Clear Your Mind

Experts say anxiety and depression top the list of reasons people have trouble sleeping. Part of the problem is that many of us just can't seem to quiet that internal voice that starts rambling on about the worries of the day. Of course, if you can clear your mind, go ahead and do it. But if that's impossible, don't force it--you'll only end up panicking about the fact that you're not sleeping, says Paul McKenna, PhD, author of the soon-to-be-released book I Can Make You Sleep. Instead, try slowing down your thoughts. "Practice saying anything and everything that comes into your mind to yourself in a slow, monotonous, drowsy tone," says Dr. McKenna. It doesn't matter if you're thinking about what to buy tomorrow at the grocery store or how a big presentation at work is going to go. If you slow everything down and talk to yourself in an even tone, you'll find it's that much harder to keep worrying (or stay awake). 

3. Count Numbers—Not Sheep

Another great way to quiet those racing thoughts is to count backward from 300 by 3s, says Dr. Breus. Unless you're a math ace, you probably won't be able to focus on anything else while you're doing this, which means you'll end up distracting yourself from your stressful thoughts. 

4. Get Up a Half-Hour Earlier

Yes, you read that right! If you're suffering from chronic insomnia, try getting up, for example, at 6:30 instead of your usual 7 wakeup time—no matter what time you fell asleep the night before. You may be extra-sleepy for a little while, but this is hands-down the most effective way to reset your body clock, says Dr. McKenna. It works because it teaches your body that it can't catch up on sleep in the morning, so eventually you'll start feeling drowsier earlier in the evening. 

5. Consider Seeing a Professional

A sleep psychologist is someone who specializes in gathering info about your emotions and your behaviors specifically as they relate to sleep. Often found at sleep centers, a sleep psychologist can usually help resolve your sleep issues in just four to six sessions, says Joseph Ojile, MD, founder of the Clayton Sleep Institute in St. Louis and a spokesman for the National Sleep Foundation. 

6. Don't Worry If You Can't Sleep Right Away

You shouldn't pass out the second your head hits the pillow. If that happens all the time, it's a sign that you're sleep deprived. (Ditto for nodding off during boring meetings and long movies.) Ideally, it should take 15 to 25 minutes from when you lie down to when you drift off to sleep, says Dr. Breus.

7. Go to Bed When You're Tired

If you're having ongoing sleep troubles, don't worry so much about the fact that it's almost midnight and you have to get up in less than seven hours. Forcing yourself to stay in bed when you're not sleepy is just going to contribute to more tossing and turning, says Dr. Ojile. Instead, get up, do something relaxing, and go back to bed whenever you do feel tired. You might end up exhausted the next day (but that was bound to happen either way under these circumstances), and the following night you should have better luck getting to bed earlier.

Poor Sleep Linked To More Colds

US researchers found that people who slept fewer than seven hours a night, and who spent more of that time awake, were nearly three times more likely to develop a cold than people who had eight hours or more of undisturbed sleep.

The study was the work of Dr Sheldon Cohen, of the Department of Psychology at Carnegie Mellon University in Pittsburgh, Pennsylvania, and colleagues, and was published in the 12 January issue of the Archives of Internal Medicine.

Poor sleep is thought to be a predictor of low immunity, and thereby more readily predisposing people to the common cold, although there is no direct evidence tying sleep quality in the weeks leading up to exposure to the risk of infection. The researchers said that studies had also shown that people who slept between seven and eight hours per night had the lowest rates of heart disease, illness and early death.

For this study, which took place between 2000 and 2004, Cohen and colleagues examined the links between sleep quality and sleep duration in the weeks leading up to being exposed to a cold virus, to the susceptibility to catching it.

The researchers recruited 153 healthy male and female volunteers aged 21 to 55 years and interviewed them every day for fourteen days to find out how long they had slept the previous night, how efficient their sleep had been, that is what percentage of the time in bed was actually spent sleeping, and whether they felt rested. The researchers then worked out the average quantities of sleep duration and sleep efficiency for each person for the 14 nights.

The volunteers then went into quarantine and took nasal drops containing the common cold virus (rhinovirus). They were kept under close observation for signs of a cold during the day before their exposure and for 5 days afterwards. They also gave mucus samples during this observation period, which were tested for virus cultures, and 28 days or so later they gave a blood sample that was tested for antibody response to the cold virus.

Before the 14 days of monitoring, each participant also underwent a "pre-challenge" examination, where the researchers obtained information about potential confounders such as virus-specific antibody levels in their blood, demographics, body mass index, psychological variables and health behaviours.

The results showed that:

• The less a person slept, the more likely he or she was to develop a cold (there was a graded association between infection rate and average sleep duration).
• Participants who slept fewer than 7 hours were 2.94 times more likely to develop a cold than those who had 8 hours or more sleep.
• The more efficiently a person slept (more of the time in bed actually spent asleep), the less likely he or she was to develop a cold (i.e. there was also a graded association between sleep efficiency and rate of infection).
• Participants whose sleep efficiency feel below 92 per cent were 5.50 times more likely to develop a cold than those whose efficiency was 98 per cent or more.
• Feeling rested was not linked to rate of infection.
• These relationships could not be explained by the potential counfounders such as levels of virus-specific antibodies beforehand, demographics, the season of the year, body mass index, socioeconomic status, health behaviours, and psychological variables.

Cohen and colleagues concluded that:

"Poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to a rhinovirus were associated with lower resistance to illness."

The researchers also looked at separate components of illness and how they linked to the variables they measured.

"When the components of clinical illness (infection and signs or symptoms) were examined separately, sleep efficiency but not sleep duration was associated with signs and symptoms of illness," they wrote, but "neither was associated with infection."

"A possible explanation for this finding is that sleep disturbance influences the regulation of pro-inflammatory cytokines, histamines and other symptom mediators that are released in response to infection," they suggested, recommending that seven to eight hours sleep a night would appear to be a reasonable target.

The editors noted that the study was supported by the National Heart, Lung and Blood Institute, by the National Institute of Allergy and Infectious Diseases and by supplementary funds provided by the John D. and Catherine T. MacArthur Foundation Network on Socioeconomic Status and Health.

Sleep Habits and Susceptibility to the Common Cold."
Sheldon Cohen; William J. Doyle; Cuneyt M. Alper; Denise Janicki-Deverts; Ronald B. Turner.
Archives of Internal Medicine Vol. 169, No. 1, pp 62-67, January 12, 2009.

Lack of Sleep Increases Risk of Heart Attack.

A new study conducted on more than 1,255 men and women patients with high blood pressure, aged between 33 to 97-years, with 70 as the average age, suggests that subjects who did not get the standard 7.5 hours of sleep and witnessed elevated levels of blood pressure on falling asleep, were 4 times as likely to suffer a stroke, fatal or non-fatal heart attack or die suddenly of cardiac arrest. They had a 68% higher risk of any one of these cardiovascular complications, compared to their better-rested counterparts.

The study conducted at Jichi Medical University in Japan, Columbia University Medical Centre, New York City and Stony Brook University, Stony Brook, N. Y. and published in the Archives of Internal Medicine, saw researchers follow their subjects over a 50-month period, during which they compiled data on their sleep duration, their day and night blood pressure, including cardiovascular history.

However, it should be noted that only sleep deprived study subjects who failed to see the normal blood pressure dip that occurs overnight were at risk. Others who slept less than 7.5-hours, but did not witness a spike in their overnight blood pressure, like their counterparts who slept longer, without experiencing heightened levels of overnight blood pressure, were not at risk of a higher rate of heart disease.

The study findings confirm what doctors have known for long: chronic sleep deprivation results in a number of health problems like coronary heart disease, high blood pressure, diabetes and obesity. Therefore, researchers say, these findings make it imperative that doctors with high blood pressure patients should inquire about their sleep patterns for risk assessment of high blood pressure patients.

Researchers suspect lack of sleep results in increased nervous system activity during the day, which tends to place undue stress on the cardiovascular system. According to study leader, Dr. Kazuo Eguchi of Jichi Medical University, Japan, non-dipping overnight blood pressure is tied to increased nervous system activity during the day, suggesting the combination could have an "interactive effect to increase cardiovascular risk".

Teens might not get enough sleep: study

PARIS (AFP) - Scientists have confirmed what parents of teenagers have always suspected: adolescents are out of sync with the rest of the world.

Most teens probably don't get enough sleep and suffer in their school work because their internal clocks make them night owls, according to a study published Tuesday.

Researchers in Australia showed the average teenager misses more than an hour of sleep each night and is forced to wake up 2.5 hours earlier than his or her natural rhythms would dictate.

High school students with a late-night "circadian preference," as the biologically-driven cycle is called, reported doing more poorly in school, and feeling more frequently depressed and unhappy.

"For all people, there is a genetic disposition to being either a 'morning lark' or a 'night owl'," explained lead author Suzanne Warner, a professor at Swineburne University of Technology in Hawthorn, Australia.

But when hormonal changes kick in at the start of adolescence, she told AFP, young people start to stay up later and—given the chance—wake up later too.

Most of the students in the study were such "evening persons," she said.

"Teenagers find that they are most alert in the evening and do not feel sleepy until later, and so find it difficult to get enough sleep during school term," she added.

The key is melatonin, a hormone that signals to the body that it needs rest and sleep. In teenagers entering puberty, it is released later and later in the evening.

There are also environmental factors that contribute to the problem, she said.

Ambient light tends to minimize the amount of melatonin secreted, and the constant use of computers could keep adolescents up past their natural bedtime, even after lights are turned out.

"One thing parents can do is to lower the lights, and switch off computers and televisions an hour before bedtime," advised Warner.

In the study, Warner and two colleagues compared the sleep patterns of 310 students during a school term and while they were on holiday.

Whereas the adolescents slept more than nine hours during the school breaks, they averaged less than eight hours when hitting the books.

"Night owls" were more likely than "morning larks" to have negative attitudes about themselves, to express feelings of unhappiness and voice irritation with their classmates, according to the study, published in the Netherlands-based Journal of Adolescence.

They also complained of low energy and "impaired" daytime functioning.

"For classes that start before 9:00 a.m., we have to question whether the students are going to be alert and able to learn," said Warner.

Previous research has shown that nine hours is the optimal amount of sleep time for teenagers.

Circadian clocks are found in organisms ranging from bacteria to human beings, and impose a roughly 24-hour schedule on our activities, such as sleeping and eating.

The mechanism controlling these rhythms is found in individual neurons located in the suprachiasmatic nuclei inside the brain. Scientists have identified at least one gene that determines whether one's "clock" will be naturally set for early or late rising.

The same process is involved in jet lag, Warner points out. "You could say that a lot of young people feel quite jetlagged coming into the school term—it is a very similar feeling," she said.

Parents should rethink a tendency to let adolescents set their own bedtime schedule, she added.

Lack Of Sleep Is Deadly

PEOPLE who do not get enough sleep are more than twice as likely to die of heart disease.

A British study released yesterday said the reasons were unclear, but researchers said lack of sleep appeared to increase blood pressure.

A 17-year analysis of 10,000 government workers showed those who cut their sleep from 7 hours a night to 5 or less faced a 1.7-fold increased risk of death from all causes and more than double the risk of heart attack death.

The findings highlight a danger in busy modern lifestyles, said Francesco Cappuccio, professor of cardiovascular medicine.

"A third of the population of the UK and over 40% in the US regularly sleep less than 5 hours a night, so it is not a trivial problem," he said.

"The current pressures in society to cut out sleep, in order to squeeze in more, may not be a good idea—particularly if you go below 5 hours."

Previous research has highlighted the health risks of shift work and disrupted sleep.

But the latest study, which was supported by British Government and US funding, is the first to link duration of sleep and mortality rates.

This article is extracted from Herald Sun (Melbourne, Australia), dated September 25th, 2007.

Why Poor Sleep Lowers Your Immune System

Have you ever wondered 'exactly' why we tend to sleep longer when we're sick? As you might already know, we sleep in "sleep cycles". We can categorize these cycles into "light sleep" and "deep sleep." But just HOW important deep sleep is to our immune system?

As you read, it's during the first 3-4 hours of our sleep that we experience the longest period of Stage 3 and Stage 4 sleep. Stage 3 and Stage 4 Sleep is also commonly termed "deep sleep".

• It's during deep sleep that we experience very low brain waves called Theta and Delta brain waves.

• Our blood vessels dilate and all the blood that is usually stored in our organs throughout the day moves into our muscles to nourish and repair them.

• Our immune system also activates during deep sleep to fight disease. This is why people tend to sleep longer when they're sick.

When you don't take proper care of your inner sleeping system, you're usually at risk of "poor sleep". Poor sleep happens for a variety of reasons which I outline in the Sleep Wiz Revitalizing Program, but the main "symptom" is the inability or the difficulty of obtaining proper amounts of "deep sleep".

It's very common for people who travel across many time zones to get sick very quickly, we usually blame this on "jet lag". However, jet lag happens because of the body's natural body temperature rhythm being out of alignment. Jet lag commonly creates a disruption of deep sleep, added with the stress of travel, this is a perfect mixture for lowering one's immune system.

Most people live without being aware of all the actions they're taking in their lives that are completely detrimental to their sleeping system, which are depriving them of energy, and making them SLEEP LONGER than they really need to. Fortunately, there are simple methods to take proper care of your inner sleep system, and strengthen it for maximum performance.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

Raffles Hospital offers new method to accurately test for sleep apnea.

SINGAPORE—If you snore when you sleep, you're certainly not alone.

Doctors say one in four snores in his sleep. And the older you get, the more likely you'll snore, due to diminished muscle tone.

Almost one in two older men and women aged 60 and above, snores in their sleep.

What's more disturbing is that snoring can sometimes be due to what's known as "obstructive sleep apnea"—that's when you stop breathing while you're asleep.

Raffles Hospital has introduced a new sleep test that is supposed to be more accurate in pinpointing where the obstruction is.

The test can even be done in the comfort of your home, so there's no need to go to hospital.

Doctors say if you stop breathing in your sleep more than five times an hour, you have mild sleep apnea. If it is more than 40 times an hour, then the condition is considered severe.

Those who have obstructive sleep apnea can be treated by wearing an air mask. Another method is surgery to remove the tissue that is blocking the airway.

Most hospitals that conduct sleep tests require patients to be strapped down to be monitored overnight.

This is uncomfortable and can only tell how often the patient stops breathing in his sleep.

It does not identify where the obstruction to breathing is or what exactly the obstruction is. This could be the tongue, tonsils or polyps in the nose.

But now patients have another option—the Apnea Graph test offered by Raffles Hospital.

A patient needs to drop in at the clinic, so that a doctor can insert a fine catheter down the airway.

He can then head home with the catheter, which is lined with four temperature and pressure sensors. These will track where and when the patient stops breathing as he sleeps.

Dr Stephen T S Lee, who is a consultant ear, nose & throat surgeon at Raffles Hospital, said, "Currently your doctor would generally use a telescope to access your airway, make an eyeball assessment and determine—based on his or her assessment—what's the level of obstruction.

"It has been the only real technique that we had to date to analyse the level of obstruction. That's what we've been using. However when you analyse the level of obstruction based on telescopic examination, you do suffer from a few weaknesses.

"Firstly it's subjective. You're not able to quantify your outcome. It's based on a snapshot, meaning that you take it at one point in time, and it is not being done of a patient who is sleeping but a person who is awake.

"Unfortunately we know that the dynamics of the airway movement in sleep are very different from a person who's awake."

He went on to explain the advantage of the Apnea Graph test offered by Raffles Hospital.

"The advantage of this technique is that your results are based on a continuous six hours of recording, and it's being done in actual sleep condition. And you're able to quantify the problem.

"In other words, the results can come like that—you can say that it might be 90% upper airway obstruction...and 10% in the lower. So a person who comes back with that kind of results would be a patient that's likely to do well in surgery.

"We have very effective surgeries for treating the palate and treating the nose. Such a patient would have his results improved...up to 80% (success rate). With this technique, we can save patients from unnecessary surgeries."

Raffles Hospital claims it is the only hospital in Singapore which has performed over a dozen Apnea Graph tests since May, putting it in the forefront of a sleep apnea treatment that is becoming the standard in Europe. - CNA/ir

This is a news article published by Channel NewsAsia on August 31st, 2007.

3 Breathing Techniques to Improve Your Life

Few people know how to breathe correctly and this can cause fatigue and unnecessary feelings of stress. It can also cause you to have difficulty falling asleep at night. The human body was designed to breathe using the diaphragm muscle rather than the chest. When you breathe using the diaphragm, your stomach will expand as the diaphragm extends into the abdomen, allowing the lungs to fully expand. This is known as “deep breathing”.

Shallow breathing, or “chest breathing”, is the technique most people use most of the time. This prevents the person from getting a true lung-full of air. The more stress you experience, the more shallow your breathing will become. This is where the feeling of tiredness comes from after a long, stressful day.

Everyone should practice deep breathing as a mean of reducing fatigue during the day. The technique is simple. Simple sit back in a comfortable chair anywhere and for five minutes practice deep breathing. This flood of oxygen coming into your body will bring feelings of energy and refreshment. As you go through the day, try to remind yourself to breathe deeply and at day’s end, you will feel much less tired.

Stress can be relieved using breathing techniques along with visualization. Simply sit or lie down and get comfortable. Begin breathing deeply, fully utilizing the diaphragm to breathe. Imagine yourself in a peaceful, stress-free place of your choice. For many, the beach or a mountain stream may be a choice location. Whatever place makes you feel relaxed and happy is the place to allow your mind to take you. As you breathe out, imagine yourself releasing all the pent-up stress in your body. As you breathe in, imagine yourself finding peace and calmness. This technique can be practiced for a few minutes during the day, or for as much as 15 minutes at a time. If you continue much longer than 15 minutes, you will most likely find yourself drifting off to sleep.

Speaking of sleep, many people find getting to sleep after a busy day very difficult. By using the technique of correct deep breathing, sleep can come much more easily and sleep will then to be much deeper. As you relax in bed, begin breathing with the diaphragm. Starting with your toes, tense them then relax them. Move to the calf muscles; continue on to the tight muscles. Then tense and relax the buttocks, abdomen and back, shoulders, neck, face and scalp. While remaining in this newly relaxed state and still breathing properly and deeply, allow your mind to take you to your special peaceful place. If the tightness in all your muscles is not completely gone or you begin to tighten up again, you can perform the tense-relax technique while in your peaceful place in your mind. Stay in that peaceful place and allow relaxation to flood over you live a wave. If sleep still does not come, you can always use the Buddist meditation, “Breathing in I calm myself; breathing out, I find peace.” Soon you will drift away into sleep.

The more you practice these techniques, the better you will become at achieving fast results. These are learned techniques, and therefore require practice. Soon you will find within only minutes of using the chosen technique for your situation at the moment, your mind, in conjunction with proper breathing, will allow you energy, lowered stress and faster, better-quality sleep.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.

The ONE Thing That Keeps Us Sleeping Longer

Probably one of the biggest challenges people have is getting themselves out of the bed! This really has nothing to do with understanding sleep science or any of the information I teach, It has to do with your will power, and a little bit of strategy.

You've probably had many times in your life where you just couldn't get yourself out of bed. The biggest reason why we tend to stay in bed is because we "rationalize". For instance:

"I'll just sleep for 10 more minutes..." or

"It's okay. The alarm is early by 2.5 minutes anyway..." or

"I'll get up when the room warms up a bit..."

Haha! Well, whatever you've rationalized not getting out of bed with, I'm sure it was very creative too, because as human beings we're really great at coming up with reasons for NOT DOING THINGS! The reason why rationalizing makes us stay in bed, or prevents us from achieving many other goals in our lives is because it creates negative momentum. The law of momentum states: Once something gets into motion, it tends to stay in motion. The opposite is also true: Once something STOPS, it tends to STAY THERE!

Once you make a decision to keep your butt in that bed for "a few more minutes..." It tends to STAY THERE, and it usually stays there for A LOT LONGER THAN A FEW MINUTES! That's why I teach people to create a momentum strategy to get out of bed as quickly as possible, and START MOVING, start moving around the house, go for a run, make love with your partner, whatever it is you need to do to start moving and stop sleeping. When you create positive momentum it will be TOO LATE to rationalize about sleep because you'll already be out of your bed! So here are just a couple of strategies YOU could use to get out of bed quickly and get more out of your day:

1) The "Distant Alarm" Method

Most people place their alarms right next to their bed within reach. This is a BIG no-no if you want to avoid staying in your bed. Why? Because most of the time YOU DON'T EVEN HAVE TO ROLL OVER to press the alarm. That doesn't create a lot of movement and definitely doesn't stop you from sleeping your life away.

Instead of placing your alarm clock by your bed, place it far away, like at the end of your bedroom by the corner of the wall! By doing this you'll be forced to get up out of your bed to turn it off! By the time you're out of bed it will be too late to rationalize staying longer in bed, you'll be out already.

I even once duck-taped my alarm clock to the ceiling, so every morning I had to get up and get a chair right underneath it to turn it off. Where there's a will, there's a way.

2) Rehearsing

The reason why we "rationalize" morning after morning is because we've done it so long that we do it without even thinking about it. Rationalizing becomes a learned and rehearsed behavior.

A good way to STOP rationalize is to rehearse jumping out of your bed in advance. When you're ready to go to bed, simple do this this exercise: lie down in your bed as if you were sleeping, close your eyes...Then pretend you've just woken up in the morning, and JUMP RIGHT OUT OF BED saying "YEAAAA!!!"

Repeat this exercise at least 5-10 times, or as much as it feels good! I know it sounds stupid but it works! Your mind does what you tell it to do in a given situation. Doing this exercise will teach your mind a new behavior. In order to stop "rationalizing" you must replace the old behavior with a new behavior :o)

When you think about it, we're taught how to brush our teeth, we're taught how to take proper care of our bodies, and some of us are even taught proper nutrition skills, but NO ONE is hardly ever taught how to take proper care of their inner sleep system, which is responsible for your energy and your health more than you know! Whatever rationalizations you've come up with, allow me to suggest that you forget them and take some positive momentum in your life RIGHT NOW.

Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz, your surefire natural remedy to end insomnia forever and enjoy energizing sleep in as little as 3 days! He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by optimizing your sleep system! He dispels the “8-hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know.