What is the Best Way to Get a Good Night Sleep?

What is the Best Way to Get a Good Night Sleep? For all insomniacs who have been struggling to get a good night sleep, there is now quite literally a light at the end of the tunnel. A team of Swiss, German, and Canadian scientists have just discovered the circuit in the brain that is responsible for sleep and wakefulness. And more importantly, how to use a “flashlight” to get a full night sleep. The study was published it in the journal Nature Neuroscience at the end of 2015.
Click Here to Find Out How You Can Sleep Well Tonight

 

Get a Good Night Sleep – This “Flashlight” Gives You a Full Night Sleep (it’s in your brain)

 

For all insomniacs who have been struggling to get a good night sleep, there is now quite literally a light at the end of the tunnel.

 

A team of Swiss, German, and Canadian scientists have just discovered the circuit in the brain that is responsible for sleep and wakefulness.

 

And more importantly, how to use a “flashlight” to get a full night sleep.

The study was published it in the journal Nature Neuroscience at the end of 2015.

 

Insomniacs fail to get enough deep sleep. This is the sleep phase during which your brain waves are at their slowest (less than four hertz), and during which you do not dream.

 

It is the best rest that humans can get.

 

The neurons that control your brain waves to slow down so you sleep are called GABA neurons. They are placed in your lateral hypothalamus.

 

If you want to get a good night sleep, you want the GABA neurons to be quiet, and if you want to wake up, you want them to be active.

 

This is precisely what the scientists did to the mice in their study, and what they hope to be able to do to us some day.

 

They used a new science called optogenetics to enable and disable these GABA neurons. Optogenetics is like a flashlight that controls the behavior of neurons from outside the skull. So no surgery, no invasion.

 

Other areas where they have applied it shut down the neurons that cause epileptic seizures and cause cocaine dependence, and to re-activate neurons that caused deafness.

 

Unfortunately, more research is needed for this treatment to be used for human beings. Primarily because optogenetics requires that neurons are fed a light-sensitive protein to make them sensitive to the lights used in the treatment.

 

But imagine how cool it will be to lie in a hospital for a few minutes while a doctor quiets down your GABA neurons with a flashlight so that you can get a full night’s sleep?

 

But you’ll probably not need that to get a good night sleep.

 

Why?

 

Because here is a much simpler and safer method, you can use at home, to be fast asleep in just minutes – starting tonight…

 

Can’t Sleep? Want to Get a Good Night Sleep? A Common Metal Might be to Blame

 

You can’t taste, smell, or see it.

 

But if you: live in a house painted before 1978, buy household objects painted in countries with poor safety standards, live near a busy road, live in an area with slightly older plumbing, use pewter kitchenware, eat canned, or live near a mine or metal factory, you may be exposed to a metal that interferes with your sleep.

 

Researchers at the University of Pennsylvania published the results of an interesting study in the December 2015 edition of the journal Sleep. The study shows that lead exposure causes insomnia in children up to 10 years after the initial exposure. It made them 2 to 3 times more likely than other children to suffer from insomnia and use sleeping pills.

 

And everything indicates lead affects adults in the same way.

 

To reach this conclusion, they analyzed the level of lead in 665 Chinese children’s blood in 2004 when they were around three to four years of age.

 

At the follow-up investigations when the kids were between nine and eleven years old, the researchers found that those who had the highest concentration of lead in their blood were also the ones that have the most difficulty going to sleep and staying asleep. Predictably, they were also found to suffer from the worst daytime sleepiness.

 

The concentration of lead in their blood was not even particularly high, with an average of 6.26 mcg/dL (micrograms of lead per deciliter of blood). Those with the concentration higher than 10 mcg/dL suffered the worst symptoms.

 

The National Library of Medicine has compiled a long list of peer-reviewed medical books that include insomnia as a symptom of lead poisoning, and most organizations that lobby for lead-free environments claim it to be a symptom. However, until now, no systematic studies with strong scientific controls have been conducted.

 

The new study is important because it sheds light on the conditions in which kids in vulnerable communities in developing countries grow up. It also draws our attention to the possibility that our insomniac kids may have been exposed to lead.

 

It is especially worthwhile to have a lead blood test performed if you live or work:

 

– In an old house with 1960s and 1970s lead paint
– near a busy road with masses of lead-fuel dust
– in an area with old lead-sealed plumbing
– near a mine
– as a firearms instructor or enthusiastic weapons collector
– in a battery factory

 

If you think you may have been exposed to lead, there are natural ways to clear your system. Chlorella, vitamin C, calcium, iron, iodine, selenium, and zinc supplements, together with a high-protein/low-fat diet, are some useful natural methods help prevent absorption so that your body can excrete the lead.

 

But lead is not the only thing that causes insomnia. Most people can completely overcome insomnia doing this simple technique found here…

 

Watch this Video – 7 Natural Ways to Treat Insomnia & Fall Asleep Without Drugs

Want to Get a Good Night Sleep? Can’t Sleep? Blame Your Parents

 

In a recent study, researchers at Virginia Commonwealth University discovered that your parents are partly responsible for your insomnia.

In fact, you can possibly blame your parents for 50% of your insomnia suffering.

 

It happens in a different way than you may think, though, and we don’t actually want you to blame your parents. Because after all, it’s not their fault.

 

Insomnia seems to be a complex problem with a variety of causes. A research team at Virginia Commonwealth University has just added another one into the mix: genetic inheritance.

 

Their study is published in the September 2015 edition of the journal Sleep.

 

For environmental and health details, they consulted the Virginia Adult Twin Studies of Psychiatric and Substance Use Disorders, a database of 7,500 people, all born as part of twins. They then tracked the twins down and asked them to complete two surveys on insomnia symptoms over time.

 

With all this information available, they could calculate the extent to which genetics contributed to insomnia. After keeping environmental influences constant, they estimated that the heritability of insomnia was around 59 percent for women and 38 percent for men.

 

In other words, if you are an insomniac, the chance that you inherited your insomnia symptoms from your parents is 59 percent if you are female and 38 percent if you are male. To look at this differently, the chance that you will pass on your insomnia to your girl and boy children is 59 percent and 38 percent respectively.

 

If you like positive thinking – and don’t we all – you can hold onto the 41 and 62 percent role that environmental factors play in producing insomnia. Even better, the results of the study suggest you can change your inherited insomnia by manipulating your environment.

 

Before they put the raw data through a longitudinal model, which roughly involves generalizing from the collected adulthood insomnia scores to probable childhood insomnia scores, they found that insomnia was at most 25 percent inheritable, and that there was almost no difference between men and women.

 

What does this mean?

 

By the time you are an adult, you can manipulate your environment so much that there is only a 25 percent chance that you will struggle with inherited insomnia symptoms.

 

It also means that women are particularly brilliant at these environmental manipulations, as there is a much bigger inheritance for them to wipe out by the time they are adults.

 

The best news of the day is that you CAN overcome insomnia no matter what your genetic structure may be. Here is the simplest trick I know to fall asleep and sleep through the night, every single night of the year…

 

This post is from The Cure Insomnia and Stop Snoring Program offers a revolutionary new approach to help people stop snoring. Snoring is not only disruptive to our partners, but it poses health risks as well, especially for those folks who suffer from sleep apnea.

 

Christian Goodman, the creator of the program, has discovered that a selection of specific exercises can actually correct the issues that lead to excessive snoring, and help snorers and their bed mates get a better night’s sleep.

 

The program will allow you to shake your pesky and unhealthy snoring habit using only easy to perform natural exercises. No drugs, surgery, funky contraptions to sleep with, hypnosis or any other invasive techniques. If you can spend 7 minutes per day performing these exercises you can say goodbye to snoring for good.

 

To find out more about this program, click on How to Get Good Night Sleep Fast?

 

How to Really Overcome Insomnia and Pain No Risk?

 

How to Really Overcome Insomnia and Pain No Risk? Lack of sleep is known to trigger an inflammatory response in your body, and inflammation is often at the root of chronic pain. Here are 15 tips to overcome insomnia and thereby reduce chronic pain.
Click HERE for the BEST Way to Overcome Insomnia and Reduce Chronic Pain

 

Chronic pain is a major cause of sleep loss and is associated with insomnia. For instance, the National Sleep Foundation points out that if you have lower back pain you might experience intense “micro-arousals” throughout the night.

 

Micro-arousals are changes in your sleep state to a lighter stage of sleep, and they often lead to awakenings in people with chronic pain. Less widely known, however, is the fact that getting less sleep may also lead to more pain!

 

According to new research from the University of Haifa, if you have trouble sleeping, you’re 1.5 times more likely to suffer from back pain at some point in your life. Why does lack of sleep increase your risk of chronic pain? There might be a “biological factor” that hasn’t yet been identified, according to the researchers, but they also suggested stress might be involved:

 

“One possible link is stress; people suffering from insomnia generally describe their lives as stressful, so it’s almost certain that they would suffer from chronic restlessness that will increase muscle tension and reduce the number of micro-pauses in muscle activity, which leads to back pain.”

 

Separate researched published in Arthritis and Rheumatology in 2014 found that non-restorative sleep was the strongest independent predictor of widespread pain in older adults – even stronger than factors such as anxiety, cognitive problems or osteoarthritis. Specifically, those who reported feeling tired or worn out after a night of sleep were nearly twice as likely to develop widespread pain than people without sleep problems.

 

The link makes sense, since lack of sleep is known to trigger an inflammatory response in your body, and inflammation is often at the root of chronic pain.

 

Fortunately, there are several key things you can do to help yourself sleep better

 

Below are 15 of our top tips to improve sleep and thereby reduce pain (and vice versa.) Of course, the benefits to you of following these top sleep tips extend well beyond reducing pain to improving your health, happiness, and longevity overall!

 

Overcome Insomnia Tip #1: Relieve Your Pain BEFORE You Sleep

 

If you routinely experience pain in the evening before sleep — back pain, neck pain, shoulder pain, knee pain, ANY pain — I probably don’t need to remind you that it can cruelly STOP you from falling asleep. That’s why it is important to relieve pain well before you sleep.

 

Relieving pain before you sleep naturally is very highly, as pharmaceuticals can wreak havoc with your system in many ways. After reading this article, be sure to learn about the #1 bestselling safe natural pain reliever and anti-inflammatory.

 

Overcome Insomnia Tip #2: The Darker the Better

 

Try to shut off and out all sources of light in your bedroom when you sleep. This includes shutting off or hiding all glowing electronics and using room-darkening shades. If it’s impossible to shut out all light sources, consider wearing an eye mask.

 

Overcome Insomnia Tip #3: Keep It Cool. But Only Somewhat.

 

If it is too hot or too cold in your bedroom at night, the quality of your sleep can suffer. According to studies to improve sleep, you should keep the temperature between 60 and 68 degrees Fahrenheit.

 

Overcome Insomnia Tip #4: Silence is Golden

 

Here in the modern age, with all of our appliances and electronics whirring and beeping, planes roaring overhead, cars whizzing by out on the highway, etc., true silence is even more rare than Iridium (the rarest metal on earth).

 

The key is to try to sleep in as much silence as possible. If silence seems impossible — how do you shut off those airplanes? — consider white noise or ambient noise. There are many ambient CDs on the market, for example, that play sounds of waterfalls, shorelines, and the like. And there are multiple white noise machines too.

 

Overcome Insomnia Tip #5: Don’t Use Your Bed or Bedroom as an Office

 

If you use your bed or bedroom to do work, socialize with friends, or for anything aside from sleep and intimacy, you are likely sabotaging the quality of your sleep in a BIG way.

 

That’s because your brain works in part by association, and it will be trained to think about work, planning, etc. wherever it is you do these things. (This is one reason why so many people can’t fall asleep initially, or they wake up and can’t get back to sleep, due to that “monkey chatter” in the brain.)

 

Overcome Insomnia Tip #6: Kill Your Television

 

It is very unhealthy to watch TV before bed. It is very unhealthy to fall asleep to the TV. The same goes for working or playing on your computer.

Your brain needs to wind down at least an hour before going to sleep in order to get a deep and healthy night’s sleep.

 

The visual, aural, and mental stimulation of the TV and computer are the last things your brain needs for healthy sleep. (Best advice — get TVs and computers out of the bedroom for good.)

 

Try reading a relaxing book about nature or spirituality instead. (But DON’T read thrillers, mysteries, political books, or anything that will charge you up. Allowing your brain to wind down peacefully an hour or more before bed is the big idea here!)

 

Overcome Insomnia Tip #7: Do What Benjamin Said

 

“Early to bed, early to rise, makes a man healthy, wealthy, and wise,” Ben Franklin said. This goes for women too, of course. And many studies have proven he (again) knew what he was talking about.

 

You see, we’re not naturally nocturnal creatures. Prior to the invention of artificial light, our ancestors would naturally wind down when the sun did and rise when the sun did. (Ever feel really tired at dusk, such as when driving? This is why!)

 

Try to follow the sun’s habits as much as possible and you will get a better night’s sleep … and all the health benefits that come with it.

 

Overcome Insomnia Tip #8: Be Regular

 

Many know this important sleep tip in theory, but are not practicing it in fact: try to go to bed and wake up at the same time every day. In addition to breaking the pain and sleep vicious cycle, and the health benefits to the rest of your body, this will enhance your brain clarity during the day.

 

Watch this Video HERE from Dr. Josh Axe about the all-natural ways to overcome insomnia.

 

Overcome Insomnia Tip #9: Go to the Bathroom Right Before Bed

 

Right before heading to bed, go to the bathroom so you reduce the possibility of waking up in the middle of the night to go. Also, limit your liquid intake an hour or more before bed — a few sips of water so you don’t get thirsty is good, but don’t drink so much that you have to wake up at night to go.

 

Overcome Insomnia Tip #10: Say No to Caffeine Long Before Bedtime

 

Because caffeine can linger in your system for many hours — meaning it’s stay-awake effects can linger well after that initial ZAP — try not to drink any caffeinated products past the early afternoon.

 

Overcome Insomnia Tip #11: One Word – Melatonin!

 

Melatonin is a natural compound that is tied very intimately to your ability to get good sleep (and it has many other benefits, too). Unfortunately due to today’s lifestyles, people’s melatonin levels can be WAY off — this is a key reason for the extreme level of sleep issues in adults today.

 

You may want to increase your exposure to natural sunlight if possible, and should also consider a safe and natural source of melatonin supplementation — such as in a Natural Sleep Aid.

 

Overcome Insomnia Tip #12: One Other Word — Exercise!

 

Exercising regularly is key to your overall good health, including getting a good night’s sleep and reducing your pain. If pain is a serious issue for you that feels like it can prevent you from exercising, don’t miss my Pain and Exercises video.

 

Overcome Insomnia Tip #13: Make Sure Your Bed is Comfy!

 

Your mattress is one of the most important investments you can possibly make — many don’t think of it that way, but it impacts your health, happiness, and even your longevity!

 

If your bed doesn’t feel like your own personal Paradise to you (or close to it), consider switching your mattress as soon as you can.

 

See our audio sleep tips here.

 

Overcome Insomnia Tip #14: Eat Light Towards Night

 

Eat dinner in the early evening. If you are hungry toward bedtime, avoid rich and spicy foods, and opt for smaller amounts of foods containing L-tryptophan, an essential amino acid that helps with sleep.

 

Some of the best sources of L-tryptophan are turkey and chicken, nuts such as walnuts and hazelnuts, and fish such as salmon, sardines, and cod.

 

See worst foods to eat before bed

 

Overcome Insomnia Tip #15: Add Some Passion!

 

Passionflower, that is. And Valerian Root and the five other natural ingredients shown to be powerful sleep aids.

 

As in all areas of life, nature has provided just the right ingredients to enable you to sleep well … the key is to follow her advice! You’ll find these ingredients in our #1 bestselling Natural Sleep Aid.

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more