Category Archives for Sleep Health Tips

What Do Dreams Mean?

Dreams, Dreams and More Dreams

According to experts, dreams are forms of brain activity that involve a string of  imagined ideas, emotions, images, events and sensations. Dreams happen involuntarily in the mind while you are sleeping or sometimes even when you are awake.

Although we have a definition of dreams, even in this modern age no one can actually explain the exact reason why people dream. It’s still unclear how dreams ever get to transpire in one’s mind while sleeping just like you are watching a scene of yourself from a movie.

People who have researched this phenomenon come up with different theories. Some say dreams are the fulfillment of a person’s deepest desires to achieve something they cannot have in their waking state. Others refer to dreams as the subconscious mind’s enactment of what people unconsciously want to happen. Some believe that dreams are actually the opposite of what’s going to happen in real life.

Whatever is the real cause of dreaming, the fact remains that dreams can make you feel relaxed, happy, sad or even get stressed and scared while sleeping.

One important thing to note is that you can actually take control of your dreams. It is your dream. And in your dreams, you are the protagonist. You simply need to condition your mind and body before you sleep that it is just a dream.

And when you’re asleep and dreams start to happen, you tell yourself that you are dreaming and that you control everything. In that way, you can help prevent a bad dream from occurring.

For example, if you are flying in your dream and feel like you are going to fall, your brain is quick to act and tell your dream-self to keep on flying and you won’t fall in that dream. It is just a question of mind over matter tactics: conditioning your mind before you sleep.

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Sigmund Freud, the renowned psychoanalyst and neurologist, once said that dreams are the windows into the subconscious mind. He added that dreaming is also a way for people to release their sexual urges and desires while asleep.

There are actually several varieties of dreams that people experiences throughout life. We will now examine the most common of these types of dreams…

1) Lucid Dreams 

These dreams are due to the increased activation of some parts of the brain which are often subdued while asleep. Lucid dreaming is regarded as the state of the brain between REM (Rapid Eye Movement) sleep and being awake. This is that kind of dream wherein the person is actually aware that they are dreaming. Controlling your dreams, as mentioned above, can be achieved during lucid dreaming.

With lucid dreaming, you can focus on anything that you want to dream about before you sleep. All you need to do is condition your mind and body. It is where a person experiences and lives their daydreams but in a dream.    

2) Daydreaming

Daydreaming is essentially living out your fantasies and imagination inside your waking mind.

This type of dream can happen anytime, anywhere while awake depending on the person’s liking. It is sometimes used as an escape from the real situations in life which don’t lead to happiness or contentment.

When a person daydreams, their thoughts are temporarily being transported to another world, the world of dreams. They become unaware of their surroundings for a moment and they think that what they are dreaming of is real. This is why some daydreamers can be seen smiling or seemed to be in a trance.

3) Nightmares

A nightmare is a scary, terrifying and distressing bad dream.

People who have nightmares experience frightening scenes in their dreams. This can sometimes be so horrifying that a person wakes up gasping for breath or totally scared and confused, often very grateful it was just a dream.

Nightmares occur more in women than men. Common causes include illness, medication, anxiety, stress and sometimes fatigue. Sleeping directly after eating can also contribute at times.

In children, however, nightmares are almost always associated with being chased by animals. Experts say that kids having bad dreams is completely normal and related to their development and environment.

4) Wet Dreams

wet dreams

This is a dream which mostly happens in pubertal boys and men. It is part of the natural process of growing up. Having wet dreams means releasing semen while dreaming and this is caused if a guy dreams of having sex. This dream can be carried over into their emotions resulting in night-time ejaculation.

There are reports about girls and women experiencing wet dreams too but very rarely do they get to have sexual orgasms like men while dreaming.

5) False Awakening Dreams

These false awakening dreams are most commonly called a dream within a dream. They occur in the middle of a dream.

It’s a type of dream wherein the dreamers think they are already awake and doing things. In fact, they are still asleep and dreaming not actually performing the deed. False awakening dreams usually happen to lucid dreamers. Actions carried out seem to be so real for the dreamer. This perceived reality renders them totally unaware that it was just a  dream.

Mostly, false awakenings get repeated multiple times and the same actions are executed repeatedly until the person finally awakens and realizes they were just dreaming.

One tip, though: if you are experiencing this type of dream, get up once you wake to avoid repeating it again. Walk around in or out of the room and do something like drink water or eat just to wake your system fully before going back to bed.

6) Recurring Dreams

This is a very common type of dream which contains messages about one’s self or life. It may be about something that is unconsciously bothering the person or something that they most long to do or have.

Most of the time, this dream is frightening and almost mimics a nightmare. This, though, is just the mind’s way of communicating through dreams that there are things we need to do or accomplish which in waking life we tend to dismiss or even forget.

Conclusion

However mysterious dreams may be, no one can easily say that they never felt better or happier when they are in dreamland. It is where one’s wishes and desires are attained.

Maybe, at times, it turns to be a bad dream but always remember that dreams can convey messages and that you should pay attention to them.

Dreams are free and in dreams we can be whoever and whatever we want but let us not live in dreams alone. Be attentive and try to do something to live those dreams.

Top 25 Tips and Tricks To Help You Get a Better Sleep!

Sleep apnea has become a global concern these days.

There are numerous reasons behind that and researchers are constantly revealing new things about this sleeping disorder.

This article will help you by showing 25 key ways to enjoy a better sleep in the night.

You will also get a short explanation to learn how it works.

Reading on and learn to work with sleeping disorders effectively…

Top 25 tips and tricks to help you get a better sleep 1

Top 25 tips to get a better sleep

Here is a list of 25 top tips which can help everyone to sleep better…

1. Try to be mindful

Be mindful as much you can. You can talk with others to become mindful

2. Allow thoughts & emotions to play

Never restrict your emotions and allow them to pervade you gradually

3. Lead a life

Don’t be bored. Try to lead a healthy, structured life

4. Be punctual

Punctuality promotes a good sleeping routine

5. Don’t fight with your sleep

If you find it difficult to sleep on a particular night, relax rather than fighting against it

6. Make your own heaven

Try to develop a good environment around you in the bedroom

7. Get a good pillow

Pillows are really very important. Get a comfortable pillow, neither too hard nor too soft

8. Think twice before purchasing your bed

Beds also play a crucial role in sleeping. Try to buy a large bed where you have enough space to roll over

9. Assess your sleeping posture

Try to figure out your sleeping posture by enlisting the help of others. It can help you to discuss the issue meaningfully with your doctor

10. Consider snooze foods to eat

Snooze foods are always considered as a good option for patients those suffer from sleeping disorders. So try to have some on hand

11. Keep your PC away from sleep

Don’t pass too much times on your computer and keep it away from you while trying to sleep

12. Use blue lights inside of your bedroom

You can use dim blue lights in your bedroom to create a pleasant, relaxed environment

13. Try to realize your circadian rhythm

Not everyone can sleep at a fixed time. So try to understand which particular time suits you best

14. Adapt with working hours better

Work in working hours with more focus and don’t allow yourself to sleep when working

15. Give your eyes a rest

Take a short nap occasionally and allow your eyes to have some rest

16. Use sleep diaries

Using sleeping diaries is advised by many doctors

17. Fix a time to workout

Workout are great for tiring you out and helping you to sleep. Make time to exercise however busy you are

18. Consider implementing the 20 minutes rule 

Twenty minute rule is going viral these days. Break tasks down into 20 minute chunks

19. Try alternative therapies

There are alternative therapies like acupuncture or massage. Try those too

20. Discuss things with your sleeping partner

Get help from your sleeping partner to craft a useable formula for you both

21. Don’t push yourself too much with routine

Routine is good to follow but never overdo things for the sake of achieving something.

22. Spend a healthy day to have a healthy night

Be busy in the day time so you can get good sleep during the night

23. Meditate and calm down

Meditation is a wonderful way to calm down your body and mind

24. Talk with your doctor

Get assistance from your doctor if in any sort of confusion regarding your sleeping habits

25. Breath deeper

Try to have some long deep breaths from time to time so your lungs can practice pumping properly

Now you know the top 25 natural tips to get a better sleep.

But, from the expert’s point of view, there is one more way and this can work even more efficiently…

Yes, that is using a sleep apnea therapy which involves a good CPAP machine. This can eventually help you to make your breathing regular and thus you can sleep like a baby whatever your age.

If you can harness all of the tips above in your everyday life, getting a good sleep will not remain a difficult task any more.

So, focus as much as you can and try to implement those tips gradually for maximum success.

Top 10 Best Yoga Poses for Sleep

Sleep deprivation is a vicious circle that’s hard to break.

For many reasons we often experience problems while sleeping.

Yoga can be a great answer for the patients those want to have a relaxing, sound night’s sleep.

This article will discuss 10 yoga positions. After reading through them, you can practice the poses easily even if you don’t have any books or reference tools to hand.

Top 10 of the Best Yoga Poses for Sleep

Benefits of yoga in a nutshell

There are a range of benefits that you can get from doing yoga.

It can improve your body’s flexibility. It makes your posture perfect while also building muscle strength. It can protect your spine and stop joint breakdown while undergoing physical stress. Yoga can develop the bones so that they grow well. It enables efficient blood flow. By doing yoga you can help your heart rate and can improve your immune system. Yoga is great for decreasing blood pressure and for regulating the adrenal glands.

This is how you can improve your balance and can get a healthier life. For proper maintenance of the nervous system, yoga has very few things to beat it. If you continue practicing yoga for a month or two it will make your breathing regular and help you to sleep more easily.

Yoga has manifold benefits and everyone should practice it.

Ten most effective yoga positions:

Though yoga has a diverse range of distinctive poses, at least 10 of them can be considered as significant whilst seeking an answer to sleeping disorder from it.

Take a look at these poses one by one…

1. Easy forward bending

This is a version of Sukhasan. This pose can even be managed by beginners. This is very effective to get a better sleep. You can practice it with the aid of a pillow.

2. Forward bending while standing

This is close to Uttanasana. Stand with feet around six inches and fold your torso to the ground reaching down. You can do this by bending your arms too.  For beginners, this can be tough.

3. Pose of the child

This is referred as Balasana.  Fold your torso over the legs and extend your arms to make this position. It helps to calm the mind.

4. Plow pose

This is often referred as Halasana. This is a pose that you can practice every day for five minutes before sleeping. Lie on your back, lift your legs over the head and use your hands to keep balance with the ground.

5. Legs-up the wall-pose

This is referred as Viparita Karani. This is great for evening exercise. It’s wonderful for stress relief. Close your eyes and try to concentrate while doing it. This is one of the easiest yoga positions.

6. Corpse Pose

This is referred as Savasana. Put the body in sleeping mode and adopt a corpse pose. Try to focus while doing it. Eventually you can initiate a better sleeping cycle. This is how you can beat all your worries away.

7. Supine Spinal-Twist

This is referred as Supta Matsyendrasana. Lie down and bring your right knee to the chest across the left side. Extend your right arm and gaze to right. Take some long breaths and repeat the same process a couple of times to concentrate better.

8. Seated Spinal-Twist

This is called Ardha Matsyendrasana. It is perfect for body relaxation. You can optimize this pose using both of your legs at once.

 9. Reclining butterfly

This pose is known as Supta Baddha Konasana. Lie down on your bed, bring your feet together, splay the knees and try breathing deeply. This is really a good yoga pose to promote better sleep.

10. Left Nostril-Breathing

Left Nostril-Breathing is known as Surya Bhedana. Cover your right nostril with the thumb and extend the fingers. Take few breathes and stop. This is a great pose to cool your body down within  minutes.

Conclusion:

Yoga is really one of the best and most natural ways in which you can sleep better.

Try some of these positions and see how much it can help.

How to Control Breathing While Running

While running, it can be  difficult to control breathing.

There are couples of important aspects to consider about strong running methods. Arm swing, leg strength and foot strikes all are key to ensure better performance. But if you don’t have a good breathing technique, you might start suffocating after a few meters. This is what we will examine in this article.How to control breathing while running

The importance of breathing!

If you have strong muscles and a strong heart you can run efficiently. This is a proven truth.

But, if you don’t have a sound respiratory system it will be really difficult to breathe easily while running. During any period of high intensity activity, the human body takes away blood and oxygen from the working muscles. This is why increasing the strength of breathing muscles is required. It enables you to easily control your breathing while running.

Here are some key things that can help you to get comfort in breathing while exercising:

  • Complete breathing
  • Proper posture
  • Finding a pattern
  • Nose vs Mouth
  • Don’t drink too much water
Complete Breathing

Most of runners do not perform this well. When you need to run, always try to complete the breaths. Short breathing will not work whereas full breathing will inject more air in your lung and in that way you can quicken your speed. You can get a range of guides regarding techniques to improve breathing techniques. Study well and improve in this area.

Proper Posture

Proper posture means the appropriate positioning of your legs. While running, the leg should be placed properly so that it can balance the weight of the body and thus reduce energy wastage. It can also help you to breathe more comfortably. So, try to stand tall while running. Core exercises can help you to achieve the correct posture within a few days. You can also consult an expert for assistance.

Finding a pattern

Breathing has various patterns and you can pick any one of those while running. It will help you to run more effectively and you will not lose control of your breathing. Try to find a rhythm that you can easily follow. You can seek the help of a professional in case you find it difficult to determine a fitting pattern for you. Run two or three steps and take breath once. You can increase the number or can deduct as well. But whatever you do, you should follow a strict sequence. It’s entirely up to you to find out which will feel most comfortable for you.

Nose vs Mouth

This is a common dilemma for many runners as they don’t know what they should use for breathing while running, their nose or their mouth. Using the nose for breathing is always good but it is true that at times you might need to breathe through your mouth. It is also important to mention, a good runner should practice running in a way so the usage of the mouth to breathe can be reduced.

Don’t drink too much water!

While running you should not drink too much water as it can increase your body weight and your stomach will get overfilled preventing you from continuing. This, in turn, leads to poor form in breathing. It is quite normal to feel thirsty while running. You are not prohibited from drinking water, but gulping is not advised at all. A small amount of water can make your pharynx wet and it is good to consume it in moderation.

Conclusion:

Ultimately, the fact is you should know some basic thing to ensure regular breathing while running.

Proper breathing assists to you run faster and for longer.