Another reflexology technique called Cycle Balancer
Here’s another reflexology technique I came across which is meant to help you relax before bedtime.
To help balance your sleep/awake cycle, try this DIY reflexology technique. It stimulates your pineal gland which produces the sleep hormone Melatin.
Here goes...
Using your thumb and forefinger, apply pressure to the fleshy area about two thirds of the way up your big toes for a couple of minutes. Leave it a minute and then repeat, try and do it for about 10 minutes.
I find that this technique always works best if carried out an hour or so before bedtime.
Give it a go, there’s nothing to lose and it doesn’t cost anything to try!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Friday, 20 August 2010
Celebrities who can’t sleep
Celebrities suffering from insomnia
Just so that you know it’s not just us mere mortals who can’t sleep sometimes, there are a number of celebrities who admit to being insomniacs.
1. Matthew Perry
Better known as Chandler from Friends, Matthew Perry complains about being a chronic insomniac. He revealed he’d tried comfortable bedding, candles and relaxing music but none of it worked for him!
2. Madonna
The global pop icon also has problems switching off and admits to sleeping with her blackberry under her pillow in case she remembers something she needs to write down. She states that she rarely gets more than 4 hours sleep a night –perhaps she should try watching one of her ex-hubby Guy Richie’s films to help her get to sleep!
3. Jeremy Paxman
The British author and BBC TV presenter explained how he’d suffered from insomnia for 25 years – regularly waking up in the middle of the night tossing and turning. Maybe he should stop taking part in such heated debates in his news show as it must be hard to wind down after that!
Let me know if you know anyone else famous who suffers from sleep disorders?
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Just so that you know it’s not just us mere mortals who can’t sleep sometimes, there are a number of celebrities who admit to being insomniacs.
1. Matthew Perry
Better known as Chandler from Friends, Matthew Perry complains about being a chronic insomniac. He revealed he’d tried comfortable bedding, candles and relaxing music but none of it worked for him!
2. Madonna
The global pop icon also has problems switching off and admits to sleeping with her blackberry under her pillow in case she remembers something she needs to write down. She states that she rarely gets more than 4 hours sleep a night –perhaps she should try watching one of her ex-hubby Guy Richie’s films to help her get to sleep!
3. Jeremy Paxman
The British author and BBC TV presenter explained how he’d suffered from insomnia for 25 years – regularly waking up in the middle of the night tossing and turning. Maybe he should stop taking part in such heated debates in his news show as it must be hard to wind down after that!
Let me know if you know anyone else famous who suffers from sleep disorders?
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Reflexology – can it help insomnia?
A recent study at the University of Ulster showed that reflexology can have a very positive effect for those suffering with insomnia.
Below I’ve detailed some information explaining exactly what Reflexology is...
Reflexology is based on the idea that the body has ten energy zones that run vertically from the hands and feet up to the head. Reflexologists believe that a blockage in the flow of energy along one of these zones will affect the functioning of the organs, glands, bones and muscles that lie within it, and lead to illness.
These blockages manifest themselves as glandular deposits in the relevant reflex causing tenderness. Corns, bunions and even hard skin are thought to indicate problems in the parts of the body their position relates to. The energy theory behind reflexology is very similar to the one underpinning acupressure, though practitioners claim it is a different system.
It is claimed that stimulating the reflexes with the fingers and thumbs breaks down glandular deposits, releasing the flow of energy and encouraging self healing in the affected parts of the body.
I’ll give you some information on a couple of DIY reflexology techniques you can try yourself in future blogs – so watch this space.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Below I’ve detailed some information explaining exactly what Reflexology is...
Reflexology is based on the idea that the body has ten energy zones that run vertically from the hands and feet up to the head. Reflexologists believe that a blockage in the flow of energy along one of these zones will affect the functioning of the organs, glands, bones and muscles that lie within it, and lead to illness.
These blockages manifest themselves as glandular deposits in the relevant reflex causing tenderness. Corns, bunions and even hard skin are thought to indicate problems in the parts of the body their position relates to. The energy theory behind reflexology is very similar to the one underpinning acupressure, though practitioners claim it is a different system.
It is claimed that stimulating the reflexes with the fingers and thumbs breaks down glandular deposits, releasing the flow of energy and encouraging self healing in the affected parts of the body.
I’ll give you some information on a couple of DIY reflexology techniques you can try yourself in future blogs – so watch this space.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Tuesday, 17 August 2010
10 Feng Shui Tips To Cure Your Insomnia
How to use Feng Shui in your bedroom to help promote sleep.
Someone suggested I try Feng Shui at home to make my house a bit more relaxed and help me sleep. I have to admit I wasn’t 100% convinced but thought it was worth a look into.
I did a bit of research and what I found I’ll share with you below. It gives you some advice on how you can Feng Shui your bedroom, as well as some of the basics on exactly what it is.
Feng Shui actually means “wind and water” and is the ancient Chinese art of creating a well balanced, harmonious environment to promote health, wealth and happiness.
So what are the principles behind it?
It involves making sure that the layout of a building or room and everything in it, allows a free flow of energy or “chi”.
Another feature is making sure there is a balance between the yin (female, passive) and the yang (male, active) energies.
Practitioners of the art of Feng Shui claim that a room or building can effect the behaviour , emotions, thoughts and health of the people who spend time in it.
How can these principles be used to help insomniacs and promote a calm, relaxed nights sleep?
Here’s a Top 10 tips to using Feng Shui to promote sleep...
1. Remove clutter to encourage the flow of Chi this includes removing old clothes ,shoes or piles of dirty washing
2. Don’t store things under the bed where they can block Chi and disrupt sleep
3. Don’t keep items on top of wardrobes. Plus keep your dressing table/top of chest of drawers tidy – only displaying things that you use regularly
4. Place your bed as far away from the door as possible with the headboard against a solid wall
5. Ideally chose a wooden framed bed with solid headboard to protect your Chi whilst you are asleep
6. Pale blue and violet are good bedroom colours. They are supposedly “yin” shades that produce serenity and calm!
7. Lighting needs to be more yin than usual to promote relaxation and sleep. This means bedside lamps with rounded shades, candles and lights with dimmer switches if possible.
8. Remove TV’s, computers or games consoles as they produce too much “yang energy”
9. Use batter operated clocks rather than electrical or clockwork ones
10. Don’t position a mirror so that it reflects the bed as this disrupts sleep
There you go, at least you know what it is now!
Most things won’t cost the earth to try ( some of them will probably just take a 20 minutes tidy!) – so may be worth a try.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Someone suggested I try Feng Shui at home to make my house a bit more relaxed and help me sleep. I have to admit I wasn’t 100% convinced but thought it was worth a look into.
I did a bit of research and what I found I’ll share with you below. It gives you some advice on how you can Feng Shui your bedroom, as well as some of the basics on exactly what it is.
Feng Shui actually means “wind and water” and is the ancient Chinese art of creating a well balanced, harmonious environment to promote health, wealth and happiness.
So what are the principles behind it?
It involves making sure that the layout of a building or room and everything in it, allows a free flow of energy or “chi”.
Another feature is making sure there is a balance between the yin (female, passive) and the yang (male, active) energies.
Practitioners of the art of Feng Shui claim that a room or building can effect the behaviour , emotions, thoughts and health of the people who spend time in it.
How can these principles be used to help insomniacs and promote a calm, relaxed nights sleep?
Here’s a Top 10 tips to using Feng Shui to promote sleep...
1. Remove clutter to encourage the flow of Chi this includes removing old clothes ,shoes or piles of dirty washing
2. Don’t store things under the bed where they can block Chi and disrupt sleep
3. Don’t keep items on top of wardrobes. Plus keep your dressing table/top of chest of drawers tidy – only displaying things that you use regularly
4. Place your bed as far away from the door as possible with the headboard against a solid wall
5. Ideally chose a wooden framed bed with solid headboard to protect your Chi whilst you are asleep
6. Pale blue and violet are good bedroom colours. They are supposedly “yin” shades that produce serenity and calm!
7. Lighting needs to be more yin than usual to promote relaxation and sleep. This means bedside lamps with rounded shades, candles and lights with dimmer switches if possible.
8. Remove TV’s, computers or games consoles as they produce too much “yang energy”
9. Use batter operated clocks rather than electrical or clockwork ones
10. Don’t position a mirror so that it reflects the bed as this disrupts sleep
There you go, at least you know what it is now!
Most things won’t cost the earth to try ( some of them will probably just take a 20 minutes tidy!) – so may be worth a try.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
The ABC of Insomnia
The ABC of Insomnia – Definitions of key insomnia terms for letters A,B & C
Here are a selection of key terms you may hear about regularly whilst researching about insomnia. If you’re like me you’ll have had no idea about what they meant at first – so hopefully I’ve done some of the hard work for you.
Please find below definitions for some of the key terms beginning with A,B or C. I’ll post definitions of other key definitions at some time in future blogs.
ACTIGRAM – Electronic devices used by specialists to measure brain activity. This in turn helps measure sleep and wakefulness.
ADVANCED SLEEP PHASE SYNDROME – Sometimes known as ASPS. This is a type of insomnia where the sufferer has problems staying awake in the evening, but then cannot sleep beyond the early hours.
ANTIHISTAMINES – More well known for treating allergies or being used to ease nettle or insect stings – they are known to cause drowsiness so are often used to help aid sleep and cure insomnia.
BENZODIAZEPINES – This is a group of drugs which are regularly used to treat anxiety sufferers. By curing the anxiety people have it can help alleviate insomnia.
CIRCADIAN RHYTHM – This is more commonly known as your own body clock – and is what controls the cycle of when you are awake and when you are asleep.
CIRCADIAN RHYTHM DISORDER – Disorders to your body clock which affect you ability to sleep at certain times.
COGNITIVE BEHAVIOUR THERAPY – A treatment for insomnia which works through the power of positive thought.
CHRONOC INSOMNIA – Insomnia that lasts longer than a month is categorized as “chronic”.
Watch out for more helpful definitions in future blogs.
Good luck with your finding some relief from your insomnia.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Here are a selection of key terms you may hear about regularly whilst researching about insomnia. If you’re like me you’ll have had no idea about what they meant at first – so hopefully I’ve done some of the hard work for you.
Please find below definitions for some of the key terms beginning with A,B or C. I’ll post definitions of other key definitions at some time in future blogs.
ACTIGRAM – Electronic devices used by specialists to measure brain activity. This in turn helps measure sleep and wakefulness.
ADVANCED SLEEP PHASE SYNDROME – Sometimes known as ASPS. This is a type of insomnia where the sufferer has problems staying awake in the evening, but then cannot sleep beyond the early hours.
ANTIHISTAMINES – More well known for treating allergies or being used to ease nettle or insect stings – they are known to cause drowsiness so are often used to help aid sleep and cure insomnia.
BENZODIAZEPINES – This is a group of drugs which are regularly used to treat anxiety sufferers. By curing the anxiety people have it can help alleviate insomnia.
CIRCADIAN RHYTHM – This is more commonly known as your own body clock – and is what controls the cycle of when you are awake and when you are asleep.
CIRCADIAN RHYTHM DISORDER – Disorders to your body clock which affect you ability to sleep at certain times.
COGNITIVE BEHAVIOUR THERAPY – A treatment for insomnia which works through the power of positive thought.
CHRONOC INSOMNIA – Insomnia that lasts longer than a month is categorized as “chronic”.
Watch out for more helpful definitions in future blogs.
Good luck with your finding some relief from your insomnia.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Tuesday, 27 July 2010
6 Ways That Exercise Can Help You Get a Good Nights Sleep
We all know the benefits of exercise include lower risk for heart disease, lower weight, better bone mass, better sleep quality, and higher metabolism. And experts agree that the best prescription for preventing many problems, including insomnia, is exercise.
But just as with sleep, improper exercise can lead to failure. Everyone knows that exercise is good for the body, but not many people want to do it because it doesn’t seem like fun; to the contrary, “exercise,” to many, seems or feels like “work,” and when that occurs, you’ll never get the most of out of exercising, and you won’t reap its benefits to sleep, either.
Have you ever bought a gym membership with the intention of exercising on a regular basis, only to fall back into your regular routine after a few months? More than forty percent of the population drop out of their gym contracts each year, prompting gyms to spend millions to create and advertise new reasons to get you back in. The problem with this is due to a misunderstanding of why we start exercising in the first place.
It takes more than an understanding of the benefits or exercise; you must be passionate about it. Let’s face it – we make time for things we want to do. So without an emotional reason, exercise simply becomes a boring routine. The desire to change is what originally prompts us to commit to exercise, but the lack of interest leaves us viewing the treadmill as nothing more than a menacing, sweat-inducing enemy on which we must perform a monotonous task!
We enter today’s gym with the same conditioned mindset that we experienced in childhood P.E. class. To overcome this, it often helps to change your view of exercise to one of play, such as when we were children. What if you could participate in a fun activity – one that you enjoyed as a child, let’s say. Would that entice you to get moving a little more, with the added result that after “playtime,” you’ll be able to fall into that restful, carefree childhood sleep?
Remember, you can rewire and reset your brain-to-body mechanisms; just train them to work a certain way by how you perceive them and how you think. It’s all connected – and it’s all possible.
To compare gym exercises with energy-equivalent activities, I have listed a typical gym exercise on the left column, and a similar activity that rouses the heart rate to the same degree on the right column. These exercises are all based on thirty minutes of activity, and each one will lead you to a more peaceful, deep slumber:
Pilates - Horseback riding
Stair-Stepper - Casual soccer
Stationary Bike - Backpacking
Calisthenics - Repelling
Basketball - Rock climbing
Elliptical machine - Cross-country skiing
Martial arts is another positive stress workout that is growing in popularity. Even during a recession, it amazes me that I continue to see martial arts businesses continue to open and thrive. Or how about dancing, yoga classes, swimming, tennis, or table tennis?
Just walking for thirty minutes a day, four times a week, reduces the stress that enables you to experience quality sleep. Regular aerobic activity reduces anxiety whilst increasing dopamine and serotonin levels, making you feel happier, more confident, and more relaxed. That means you’ll feel “naturally tired” at bedtime.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
But just as with sleep, improper exercise can lead to failure. Everyone knows that exercise is good for the body, but not many people want to do it because it doesn’t seem like fun; to the contrary, “exercise,” to many, seems or feels like “work,” and when that occurs, you’ll never get the most of out of exercising, and you won’t reap its benefits to sleep, either.
Have you ever bought a gym membership with the intention of exercising on a regular basis, only to fall back into your regular routine after a few months? More than forty percent of the population drop out of their gym contracts each year, prompting gyms to spend millions to create and advertise new reasons to get you back in. The problem with this is due to a misunderstanding of why we start exercising in the first place.
It takes more than an understanding of the benefits or exercise; you must be passionate about it. Let’s face it – we make time for things we want to do. So without an emotional reason, exercise simply becomes a boring routine. The desire to change is what originally prompts us to commit to exercise, but the lack of interest leaves us viewing the treadmill as nothing more than a menacing, sweat-inducing enemy on which we must perform a monotonous task!
We enter today’s gym with the same conditioned mindset that we experienced in childhood P.E. class. To overcome this, it often helps to change your view of exercise to one of play, such as when we were children. What if you could participate in a fun activity – one that you enjoyed as a child, let’s say. Would that entice you to get moving a little more, with the added result that after “playtime,” you’ll be able to fall into that restful, carefree childhood sleep?
Remember, you can rewire and reset your brain-to-body mechanisms; just train them to work a certain way by how you perceive them and how you think. It’s all connected – and it’s all possible.
To compare gym exercises with energy-equivalent activities, I have listed a typical gym exercise on the left column, and a similar activity that rouses the heart rate to the same degree on the right column. These exercises are all based on thirty minutes of activity, and each one will lead you to a more peaceful, deep slumber:
Pilates - Horseback riding
Stair-Stepper - Casual soccer
Stationary Bike - Backpacking
Calisthenics - Repelling
Basketball - Rock climbing
Elliptical machine - Cross-country skiing
Martial arts is another positive stress workout that is growing in popularity. Even during a recession, it amazes me that I continue to see martial arts businesses continue to open and thrive. Or how about dancing, yoga classes, swimming, tennis, or table tennis?
Just walking for thirty minutes a day, four times a week, reduces the stress that enables you to experience quality sleep. Regular aerobic activity reduces anxiety whilst increasing dopamine and serotonin levels, making you feel happier, more confident, and more relaxed. That means you’ll feel “naturally tired” at bedtime.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
4 Tips on How Changes In Your Environment Will Help With Insomnia
Some people are more sensitive to their environment than others. If you’re one of them, then these four tips on how to make your environment more sleep friendly should help.
When it comes to sleep, most people require the same things: a quiet, dark, cool room.
It sounds easy, but it’s truly hard to find. Noisy neighbors, barking dogs, babies crying, someone’s snoring, thumping music, a bedmate with “restless leg syndrome” or one who talks in his or her sleep, or even a dripping tap can keep you from restful sleep. Noise is truly a serious invader, and there are several ways to obliterate the offending sounds.
If there are noises in your environment that affect your sleep, run that fan or some other white-noise machine to help block it out. If you are very sensitive to sound, invest in some decent ear plugs to help you tune out the noise around you. Some people wear heavy-duty earplugs that can block out up to 32 decibels of sound. Playing soothing music may help some sleep, but others may be tempted to “hum along” with the tunes, which will naturally keep them awake, so just experiment until you find what works best for you.
Next, create a space that is peaceful and comfortable. It certainly helps if your bedroom is visually appealing and clean, and make sure the temperature is comfortable. Fresh air or a breeze created by an oscillating or overhead fan can help you sleep, and the ideal temperature for sleeping soundly is 65 degrees Fahrenheit.
Also, remember that we are not that far away from our ancestors in terms of rest and work cycles. Humans are naturally diurnal creatures; we are meant to sleep at night, when it is dark. Therefore, your body is naturally responsive to light and dark. Darkness induces sleep, whilst light induces wakefulness. To ensure you get a good night’s sleep, make sure your room is dark. If the sun comes through your windows too early in the morning, invest in light-blocking drapes or shades. However, make sure that whatever you do to make it dark is reversible, because during the day, the more bright sunshine you can let into your life and home, the easier it will be to stay awake!
Your sleep surface is incredibly important to your ability to get good sleep. So few people take the time to consider whether they might need a new, quality mattress and pillows. If you cannot afford to replace your mattress now, make it a priority to save for a future purchase. In the meantime, improve your sleep by rotating your mattress regularly. Also, invest in new pillows. If you have had your pillows for more than six months, replace them now – their germ-collecting time is UP!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
When it comes to sleep, most people require the same things: a quiet, dark, cool room.
It sounds easy, but it’s truly hard to find. Noisy neighbors, barking dogs, babies crying, someone’s snoring, thumping music, a bedmate with “restless leg syndrome” or one who talks in his or her sleep, or even a dripping tap can keep you from restful sleep. Noise is truly a serious invader, and there are several ways to obliterate the offending sounds.
If there are noises in your environment that affect your sleep, run that fan or some other white-noise machine to help block it out. If you are very sensitive to sound, invest in some decent ear plugs to help you tune out the noise around you. Some people wear heavy-duty earplugs that can block out up to 32 decibels of sound. Playing soothing music may help some sleep, but others may be tempted to “hum along” with the tunes, which will naturally keep them awake, so just experiment until you find what works best for you.
Next, create a space that is peaceful and comfortable. It certainly helps if your bedroom is visually appealing and clean, and make sure the temperature is comfortable. Fresh air or a breeze created by an oscillating or overhead fan can help you sleep, and the ideal temperature for sleeping soundly is 65 degrees Fahrenheit.
Also, remember that we are not that far away from our ancestors in terms of rest and work cycles. Humans are naturally diurnal creatures; we are meant to sleep at night, when it is dark. Therefore, your body is naturally responsive to light and dark. Darkness induces sleep, whilst light induces wakefulness. To ensure you get a good night’s sleep, make sure your room is dark. If the sun comes through your windows too early in the morning, invest in light-blocking drapes or shades. However, make sure that whatever you do to make it dark is reversible, because during the day, the more bright sunshine you can let into your life and home, the easier it will be to stay awake!
Your sleep surface is incredibly important to your ability to get good sleep. So few people take the time to consider whether they might need a new, quality mattress and pillows. If you cannot afford to replace your mattress now, make it a priority to save for a future purchase. In the meantime, improve your sleep by rotating your mattress regularly. Also, invest in new pillows. If you have had your pillows for more than six months, replace them now – their germ-collecting time is UP!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
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