Cut down screen time
You may be logging in to your email account or maybe watching a movie every night before you go to sleep, or even playing a game on your mobile, and SMSing your friends while at it. You may only be killing time and waiting for your eyes to get droopy. However, that’s exactly what you shouldn’t be doing. When you sit in front of a computer monitor or maybe a TV, it stimulates the brain and makes it even more difficult for you to sleep. Simply put, darkness makes the body realise that it’s bedtime and exposure to light interferes with the body clock by creating a fake sense of alertness.

Exercise enhances sleep
Exercising has many benefits – good sleep being one of them, provided you exercise in the morning or at the most during the afternoon. Research has shown that those who follow a regular fitness schedule during the day sleep much better during the night. However, those who exercise just before bedtime enjoy no such benefits.

Eat right
Remember the age old trick of having warm milk before going to bed? It was certainly not without a reason. Some foods are more beneficial for a good night’s sleep as compared to others. Eating fruits like bananas and pears and foods like whole wheat bread help one sleep better. So does having a glass of warm milk, or hot chocolate. Going by that logic, if you find yourself struggling to keep your eyes open during the day, make sure you cut down on similar foods in your day time meal.

The power nap
The benefits of a power nap have been recognised all across the world, with more and more companies even moving a step ahead and providing ‘power nap’ breaks for its employees. Depending on how feasible it is for you, get a power nap when you are feeling exhausted. It energises you and provides the same benefits as a sound sleep in the night.

Avoid the strong Alarm
You are enjoying your beauty sleep and suddenly your buzzer (that sounds more like the emergency fire alarm) goes off. As a result, you wake up, extremely startled, and ready to spend the rest of your day in a zombie like state, and with a severe headache. However, the catch-22 situation is that anything mild will not wake you up. In cases like these, use the dual alarm system. Set up a soft alarm (that can be heard) near your bed and the fire alarm-like buzzer away from you and set to go off exactly two minutes after the softer alarm. This way, you won’t be jolted from sleep and yet have the stronger backup to pull you out of bed.

Visualise
Few things in life are as frustrating as lying on the bed and waiting for sleep to take over. And it gets worse every passing second and as you get desperate for sleep that simply refuses to come by. The problem in this case is your overactive mind that’s still focusing on the fact that you are not getting sleep. Visualise a beautiful beach, breathe in and out and use meditation techniques to get your mind off the

Brainwave Entrainment” Can Help You Dramatically Improve Your Mental Abilities!

by: Sonika Gandotra

I am a great fan of Stephen Pierce and recently I came across his website in which he talked about Brainwave Entertainment. I think it will be worth while to disseminate such a crucial piece of information with people who are interested in good health.

I have just taken the few facts from this website in this article for everybody,s benefit:

Recently, professionals in the areas of psychology, neurology, medical health and self-help have begun utilizing the power of brainwave entrainment in their work with patients.

What is brainwave entrainment? It is a relatively young but rapidly growing field that involves the study of how altering brainwaves naturally can allow people to easily enter states of increased intelligence, creativity, relaxation, pure energy and more!

Here’s the science behind this incredible breakthrough: The brain is made up of billions of brain cells called neurons, which communicate with each other using electrical signals.

All of these neurons sending signals at once produce a large amount of electrical activity commonly called a Brainwave pattern, because of its “wave” or cyclic-like nature.

Researchers and scientists have found that different bands of brainwaves are associated with different mental states. For instance, the brainwaves of a sleeping person are much different than the brainwaves of an individual who is wide awake.

Years of research has shown that brainwaves not only provide insight into an individual’s mind and body, but they can be stimulated to actually change that person’s current state.

By causing the brain to produce or decrease specific types of brainwave frequencies, it is possible to bring about a large variety of mental states and emotional reactions.

How does this work? “Entrainment” is a principle in physics, where two cycles synchronize naturally with each other in order to work more efficiently. Entrainment is applied to chemistry, astronomy, electrical systems and much more – but can also be applied to the brain.

When the brain is provided with a stimulus, through the ears, eyes or other senses, it emits an electrical charge in response. This is called a Cortical Evoked Response. These electrical responses travel throughout the brain to become what an individual sees and hears.

When the brain is given a consistent, repeating stimulus, such as drum beats or flashes of light, the brain responds by synchronizing, or entraining, its electric cycles to the external rhythm. This is commonly called the Frequency Following Response (or FFR), and it can be used to effectively alter the brainwave pattern of the audience.

This I personally realised after listening to the scientifically proven Beta Brainwave Entertainment to understand that we have an all access pass to the high performance peak state that our world’s greatest achievers know intimately.

The EEG visual shown at the beginning of this article was taken while observing the effects of Beta Brainwave Entertainment on an independent listener. This visual reading not only proves that Beta Brainwave Entertainment works, but powerfully demonstrates how quickly your mind can be optimized and your cerebral functioning accelerated.

The Baseline (left-side) illustrates the listener’s brainwave activity prior to listening to Brainwaves. The Beta Increase (right-side) shows the considerable increase in beta activity after just 20 minutes of listening to Beta waves.

Brainwave research on cognitive performance has pointed to the mid Beta brainwave frequencies as the zone to create a super focus mental state, intellectual endurance, and optimize your brain to handle intensive task with high levels of mental stamina.

As you listen to your brainwaves will be entrained into the Beta brainwave zone and have you mentally fine tuned for success.

If you have ever dreamed of realizing your full potential and receiving all the benefits that will help you to quickly and easily unleash your mental powers and achieve your dreams. Listen to this audio and you will:

Sharpen your mental focus, attention, and concentration
Enhance your thinking speed and clarity
Improve your ability to remember and recall information
Increase your mental energy and alertness
And much, much more

you can be experiencing acute concentration, accelerated cognition and amazing mental states that the most focused and zoned achievers on the planet know.

Think of the tremendous impact this could have on your life! and improving your mental efficiency could:
Help you excel in your career
Improve the quality of your life
Improve your marriage
Make you more content
Make you more confident
And much, much more!

Shakespeare once called sleep the “balm of hurt minds”. Bodies, too, apparently. People with the severe form of apnea, which interferes with sleep, are several times more likely to die from any cause than are folks without the disorder, researchers report in the latest edition of the journal Sleep.

The findings in the 18-year study confirm smaller studies that have indicated an increased risk of death for people with apnea, also known as sleep-disordered breathing.

“This is not a condition that kills you acutely. It is a condition that erodes your health over time,” Michael J Twery, director of the National Center on Sleep Disorders Research, said in a telephone interview.

People with such disorders “have been sleep deprived for perhaps very long periods of time, they are struggling to sleep. If this is happening night after night, week after week, on top of all our other schedules, this is a dangerous recipe,” said Twery, whose centre is part of the National Heart, Lung and Blood Institute.

The institute estimates that 12-18 million people in the US have moderate to severe apnea. The condition is not always detected because the sufferer is asleep when the problem occurs and it cannot be diagnosed during a routine office visit with a doctor. Researchers tested the patients for sleep-disordered breathing in the laboratory and then followed them over several years.

For people with apnea, their upper airway becomes narrowed or blocked periodically during sleep. That keeps air from reaching the lungs. In some cases, breathing stops for seconds to a minute or so; the pauses in breathing disrupt sleep and prevent adequate amounts of oxygen from entering the bloodstream.
“When you stop breathing in your sleep you don’t know it, it doesn’t typically wake you up,” Twery said. Instead, it can move a person from deep sleep to light sleep, when breathing resumes. But the overall sleep pattern is disturbed, and it can happen hundreds of times a night.

He said that a person typically will have four or five cycles per night of light sleep, deep sleep and REM (rapid eye movement) sleep, when most dreams occur. More deep sleep comes early in the night with more REM sleep closer to waking up. This pattern helps control hormones, metabolism and levels of stress.

The institute, part of the National Institutes of Health, says apnea has been linked to a greater risk of heart disease, high blood pressure, stroke, diabetes and excessive daytime sleepiness.

In the new report, the Wisconsin Sleep Cohort followed 1,522 men and women, ages 30 to 60. The annual death rate was 2.85 per 1,000 people per year for people without sleep apnea. People with mild and moderate apnea had death rates of 5.54 and 5.42 per 1,000, respectively, and people with severe apnea had a rate of 14.6, researchers said.

Cardiovascular mortality accounted for 26% of all deaths among people without apnea and 42% of the deaths among people with severe apnea, according to the researchers led by Terry Young of the University of Wisconsin, Madison.

In the same issue of the journal Sleep, a separate study of 380 adults between 40 and 65 in Australia came to a similar conclusion. This study found that after 14 years, about 33% of participants with moderate to severe sleep apnea had died, compared with 6.5% with mild apnea and 7.7% of people without apnea.

KAPALVATI PRANAYAMA(1)

Why should you Go to Swami Ramdev Yoga Camp ????

Substitute oat flour for regular refined white flour in equal parts: It gives you a boost of filling fiber and is super heart-healthy. It’s sold in most grocery stores, but if you can’t find it, grind regular oats in a food processor.

Use real extracts and spices rather than artificial flavoring (vanilla extract instead of cheaper vanilla flavoring, for example) to add an extra kick of flavor.

Be creative! Certain delicate desserts like soufflés are tough to modify. But muffins, cookies, and cakes are forgiving. Try tossing in dried fruits, nuts, and seeds to add flavor, texture, and nutrients.

Raid the fruit bowl. Substitute a large mashed ripe banana, plus a drizzle of canola oil, for a half-stick of butter to cut fat and calories and add some healthy carbs.

Try my golden rule: I tell clients (and friends, family, and anyone who’ll listen…) to “eat real foods.” If a product has an ingredient you can’t pronounce, you probably shouldn’t eat it.