background preloader

How to Sleep More Effectively, Starting Tonight at Personal Development with Ririan Project

How to Sleep More Effectively, Starting Tonight at Personal Development with Ririan Project
“There is a time for many words, and there is also a time for sleep.” - Homer Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent – you nod off quickly, don’t have nightmares and have no trouble breathing – and still you can hardly get up in the morning and seldom feel totally awake, no matter how long you slept the previous night. You are suffering from a clear-cut case of ineffective sleep. The good news is that, starting tonight, you can improve the quality of your sleep. 1. It is possible to sleep too long or at the wrong time. 2. As I mentioned, there are three optimal lengths of sleep -­ but that doesn’t mean you can just choose one. 3. Most people can get away with some wildness in their routines as long as they soak up some bright light at the right time. 4. Your body was designed to sync with the cycles of nature – including daylight and darkness. 5. To get the most out of your shutdown time, keep regular hours. Related:  Sleep

Good sleep, good learning, good life Foreword It is everyone's dream to wake up fresh, happy, and ready for action on a daily basis. Sadly, in the modern world, only a small minority lives that dream. Yet the dream is within reach for most healthy people given: a bit of knowledge, and a readiness to make some lifestyle sacrifice. I hope that this article compiles all the basic ingredients of knowledge that are helpful in accomplishing refreshing sleep. This article was originally written a decade ago. This article is a compilation of the most important and the most interesting things about the biology of sleep. Since writing the original Good sleep, good learning, good life, tremendous progress has been made in the science of sleep. As the article grew to be insanely long, you may wish to begin with the summary at the bottom of the article. Notes Incremental writing: Due to the size of the material, this article was written using a technique called incremental writing. Importance of sleep Why understanding sleep is important?

16 Tips for Staying Awake When You're Tired While there's an art to surviving the all-nighter, there's also an art to staying awake throughout the day when you are operating on little to no sleep. Here's a few general tips: Drinking a lot of water is a must. Doing jumping jacks every thirty minutes in the office hallway might make you look weird, but it will really keep you from falling asleep. And if you're going on a business lunch, skip the big plate of spaghetti carbonara in favor of a light salad. If you have already incorporated those tips before, try some yogic breathing techniques, sniffing on peppermint essential oil, or some basic acupressure to help clear the sleep fog in your brain. What are your tips for staying awake during the day when you are tired? Click on image below to enlarge.

Sleep better with Pzizz (discounted today only!) Pzizz , a highly rated nap/sleep aid that works by generating unique binaural soundtracks for better snoozing, is on sale today for $24.95 at MacUpdate (38% off). Normally I wouldn’t throw something like this out there, but I happen to know Edward , the guy behind Pzizz, and have been chatting with him ever since he showed up on my blog (thanks Digg !), and know that he’s a great guy. Personally, I’ve found Pzizz really handy not just for how it helps me fall asleep (which it does) but for both the quality of rest that I get and the way in which it wakes me up; unlike an alarm that you into consciousness, Pzizz is designed to bring you out of sleep in waves, slowing reviving you and helping you feel refreshed. LifeHacker and 43Folders have been all over Pzizz , so if you’ve had any doubt (or if you have an iPod!)

How to Sleep, relaxing music, relaxation tools Rain makes everything better. How Much Sleep Do You Actually Require (and Why)? I have found that it varies greatly depending on what I eat. I was able to run one of the crazy polyphasic schedules for a short while (Everyman, with a 3 hour core nap and 3 20 minute naps) while I was eating properly. I'm a college student though, so when the money ran dry and I resorted to ramen and other cheap foods, my energy tanked and I crashed. I have a very high rate of metabolism, so I'm very thin and I need to eat 3 proper meals a day to function. Right now, it's finals week and I'm also out of money, so I can't afford to eat properly. It's complicated. ^_^ There is no set number for me I'm afraid.

The Mystery of Deep Sleep Deep sleep is a mysterious state that we usually enter several times each night. The nature of deep sleep is somewhat less well known than the more dramatic dream sleep. While we are very aware today of dream sleep and of the ability of some people to be conscious of and even direct their dreams in a state known as lucid dreaming, the nature of deep sleep continues to invite a sense of mystery. Sleep stages were first discovered in the 1930s when Loomis and his colleagues began doing overnight EEG recordings of sleeping people. It became clear that the EEG of sleep is not unitary and, in fact, changes over the course of the night. Stages of sleep were recognized by the regular changes noted in the EEG. This stage of sleep is also known as delta sleep, slow wave sleep or, more recently, N3. Subjectively deep sleep is a time of nearly complete disengagement from the environment. Many important physiological processes occur during deep sleep.

How To Get Deep Sleep With a Simple Mental Exercise “When you have insomnia, you’re never really asleep, and you’re never really awake.”~Fight Club How To Get Deep Sleep Aww sleeeeeep, for me nothing beats a good 8 hours of deep restful sleep, except for maybe a nice meditation session (conscious sleep). Deep sleep is blissful and its effects on the body and mind are tremendous. Never in the history of humanity have we had so many people who suffer from insomnia and sleeping disorders. Why Do We Suffer From a Lack of Sleep? Think of your brain as a computer, one which you feed with inputs in the form of outside impressions (what your physical senses register), and inner impressions (thoughts, feelings). The more attention (awareness) you give each impression without becoming identified to it, the better you’re able to processes it without leaving a trace in your system. The problem is our attention is very poor, so many of the impressions we receive on a daily basis are processed only partially. Technique To Help You Sleep Better

Brain Basics: Understanding Sleep Request free mailed brochure Do you ever feel sleepy or "zone out" during the day? Do you find it hard to wake up on Monday mornings? Sleep: A Dynamic Activity Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives. Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells, or neurons, in the brain. During sleep, we usually pass through five phases of sleep: stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. During stage 1, which is light sleep, we drift in and out of sleep and can be awakened easily. When we switch into REM sleep, our breathing becomes more rapid, irregular, and shallow, our eyes jerk rapidly in various directions, and our limb muscles become temporarily paralyzed. The first REM sleep period usually occurs about 70 to 90 minutes after we fall asleep. People who are under anesthesia or in a coma are often said to be asleep. Return to Index Sleep Disorders

How to Sleep Better Steps Method 1 Getting to Sleep Quickly (Easy Methods) <img alt="Image titled Sleep Better Step 1" src=" width="728" height="546" class="whcdn">1Take a nice warm bath or shower in the evening. <img alt="Image titled Sleep Better Step 6" src=" width="728" height="546" class="whcdn">6Add gentle sounds. Method 2 Moderating your Diet <img alt="Image titled Sleep Better Step 13" src=" width="728" height="546" class="whcdn">1Eat dinner at least three hours before bedtime. Method 3 Making Your Bed and Bedroom Welcoming Method 4 Changing Your Daily Routine Method 5 Medication for Better Sleep Reader Questions and Answers Tips Warnings bedtime calculator Sleep Sleeping is associated with a state of muscle relaxation and limited perception of environmental stimuli. The purposes and mechanisms of sleep are only partially clear and the subject of substantial ongoing research.[2] Sleep is sometimes thought to help conserve energy, though this theory is not fully adequate as it only decreases metabolism by about 5–10%.[3][4] Additionally it is observed that mammals require sleep even during the hypometabolic state of hibernation, in which circumstance it is actually a net loss of energy as the animal returns from hypothermia to euthermia in order to sleep.[5] Humans may suffer from a number of sleep disorders. Physiology[edit] Hypnogram showing sleep cycles from midnight to 6.30 am, with deep sleep early on. In mammals and birds, sleep is divided into two broad types: rapid eye movement (REM sleep) and non-rapid eye movement (NREM or non-REM sleep). Stages[edit] NREM stage 1: This is a stage between sleep and wakefulness. NREM sleep[edit] Timing[edit]

Home Sleep Home - Own A recent study found that people who participate in strenuous workouts sleep the best, which makes sense, as even listening to those same people talk about how awesome their last CrossFit class was is downright exhausting. Because great sleep shouldn't just be for the active, here's stuff to cop that'll ensure a better night's rest in 1, 2, zzzzzz. LarkLife This wristband tracks your movements during the day/ sleep patterns at night using an iPhone app, and even monitors your circadian rhythms to advise the best time to sleep. In the morning, it'll "gently nudge you awake" using dynamic vibration -- strange, as that's the process many women use to put them to sleep. Read more about this incredible technology. Nightfood Eating before bed can actually support a healthy night's sleep, as long as the thing you're eating doesn't rhyme with Moritos. Sheex Like Under Armour for the bed, these sheets are temperature controlled and can improve sleep quality.