From time to time someone will tell me they have been having trouble going to sleep at night. After asking them a few questions, if I determine that they are suffering from an overactive mind, listening to a seemingly endless flow of “inner chatter” as they try to get some shut eye, I’ll take them through this remarkable little sleep inducing exercise.

It’s important to understand that just as our external voice, or the voice that others hear when we speak changes in pitch, tone, volume, rate and speed, depending on our moods, states and the context or environment we find ourselves in, so too does our internal voice, or our inner thoughts.

Without fail, when I ask someone to go back in their mind to the last time they had trouble falling asleep, and then have them tune into what their inner voice sounded like as they were struggling to make their way into “la la land”, they discover that it sounded like a teen age kid on too much caffeine, talking fast, loud, and in an almost anxious tone.

Now here’s the interesting part; not only can we instantly bring this part of our experience ( our inner dialogue) that is most often just outside of our conscious awareness, into our conscious awareness, but we can then just as easily alter the structure of this inner voice, just by deciding to.

When I ask someone to imagine what that would sound like if they were so incredibly sleepy, that they just couldn’t keep their eyes open, and found themselves yawning every few words, most are surprised not only by how easily they are able to “manipulate” this inner voice, but even more surprisingly, how quickly they begin to feel sleepy, even as they sit in my office in the middle of the day.

After instructing them on the importance of first altering their inner dialogue as they stretch out on their bed at night, I have them begin to imagine the sound of a crackling fireplace just a few feet from the foot of their bed. I suggest that they “listen” to the fire crackle and pop for at least 45-60 seconds, and then begin to allow an image of orange, yellow, and blue tinged flames, dancing in a fireplace to come together in their mind.

At this point, they can both “watch” and “listen” to the imaginary fireplace in their bedroom. They can now move to yet another sensory system, imagining the warmth of the fire warming the bottom of their out stretched feet.

Very few people ever make it all the way through this process before they fall deeply asleep. In fact, after they have been doing this procedure for a week or two, simply “hearing” their inner voice “talking” in a sleepy manner is enough to put them down for the count, and many are unable to ever again get to the first step of the fireplace scene.

Of course the fireplace is just one of unlimited scenarios one could used to involve all of the senses; you could use literally anything that would invoke the thoughts and associations of things you have found relaxing in the past. But regardless of the scene you use, they key to the effectiveness of this technique can be found in the involvement of the auditory, visual, and kinesthetic or “feeling” part of the experience.

With just a little practice, you’ll find that you can go to sleep just about anywhere, anytime you need to.

© Copyright, 2007- Vincent Harris-All Rights Reserved.

Vincent Harris is a professional speaker, trainer, and consultant. He is an expert on the new science of happiness, positive psychology, and teaches others how to become the kind of speaker that can leave the audience spellbound. Join his Free weekly Newsletter today, a $97 value and a Free ebook ” A Step by Step System for Achieving Any Goal” , a $29 value, and a Special Report, ” How to Stop Offending People Unconsciously, and Win Them Over in Record Time” Just visit http://www.successpath.info or http://www.vinceharris.com

Many people enjoy doing shift work. It has the advantage of greater scheduling flexibility for the worker and give the employer greater efficiencies as well.

Shift work has different implications from the point of view of people dealing with sleep disorders however. Shift work often leads to not enough sleep which in turn can lead to a greater chance of human error and a loss of productivity.

Our bodies have a natural cycle, or internal clock, that is known as the Circadian Rhythm. This rhythm helps us know when it is time to wake up and when to sleep. These are triggered by certain chemicals, neurotransmitters and hormones. When shift works requires working at night and sleeping during the day, it can lead to lower quality sleep.

Soon this can develop into insomnia, which is characterized by a diminishment of concentration, irritability, and feelings of tension or depression. Of course, the most obvious symptom is fatigue.

When someone is dealing with these symptoms at work it can lead to accidents, injuries, absenteeism and even fatalities in extreme cases. Aside from insomnia, common problems for shift workers include indigestion, high blood pressure and an increased chance of developing other sleep disorders like sleep apnea.

If your job requires shift work there are several things you can do to improve the quality of your sleep. The most important is to be sure your sleeping area is quiet and dark. Darkness causes our bodies to release melatonin, a hormone that is significant to the Ciradian rhythm because it can initiate sleep.

While asleep, keep interruptions to a minimum and try to develop a consistent sleeping schedule. Avoid drinks with caffeine for several hours before going to sleep as well.

Another factor that many people overlook is to keep your working area bright when working at night. This will help your body to follow a normal light/dark sleep pattern.

Thomas Wilson offers helpful advice about devices to help you stop snoring and other snoring-related topics on the Snoring Solutions website. For more information and to receive your free copy of our special report “The Secrets To A Good Night’s Sleep” visit http://www.snoringsolutions.org

With a touch of a button you can move the position that you lay in. These positions include the head, neck, shoulders, upper and lower back, hips, thighs, legs and feet can be positioned to increase the user’s level of comfort.

This is an excellent feature because the user does not have to get out of bed to adjust the bed to the desired position. This is especially important for people who may have a problem getting in and out of bed.

While electric adjustable beds are great for people who have trouble getting in out of bed such as the elderly, an electric adjustable bed is a great investment for anyone who wants to simply get a better night’s sleep.

Electric Adjustable Beds has two main parts, the base and the mattress. The main features should always be taken into consideration before deciding which one is the best fit for you. Because electric adjustable beds come in many different styles and sizes there is sure to be one that you will find to your liking and will fill whatever needs that you may have.

Many electric adjustable beds come with a massage feature that can be programmed for your comfort level.

An electric adjustable bed allows you to adjust the bed so that you can watch TV or read in a more natural and more comfortable position.

After sleeping on an electric adjustable bed for just one night you will never go back to sleeping on a conventional flat bed again

An adjustable or electric adjustable bed could be just what the doctor ordered.

If you have poor circulation, sleeping on a conventional flat bed will only make it worse. If your legs swell after being on your feet for a period of time chances are it’s because of poor blood flow to your legs and feet.

Poor blood circulation is not something to take lightly as it can lead to blood clotting and if those blood clots move to your heart lungs or even your brain you could end up with a life threatening situation.

When you sleep your blood does not circulate through your body as efficiently as it does when you are up and moving around. Sleeping can be a very dangerous thing for people who have poor blood circulation because that’s when blood clots are more likely to form.

For a person with poor blood circulation in their legs and feet elevating them both can help alleviate the pain and swelling. Most people use pillows to prop their feet up to help with the pain and swelling. The problem with this method is that your legs and feet are confined to a small area (i.e. the pillows). During sleep we all move around and chances are that when you wake up your feet will no longer be propped up on the pillows.

With an adjustable or an electric adjustable bed you don’t have this problem. You raise the end of the bed and your feet will be propped up. No matter how much you move or what position you end up in your legs and feet will still be propped up when you wake in the morning.

If you have poor circulation and pillows aren’t getting the job done an adjustable or electric adjustable bed could be just what the doctor ordered.

Brian Queenan is the owner of several websites including an adjustable bed site that offers a full line of adjustable and electric adjustable beds at very competitive prices.

http://electricadjustablebedstore.com

Many people think that loud snoring indicates sleep apnea but this isn’t always the case. Snoring can be a symptom of sleep apnea, but not in every instance. If you suspect you may be suffering from sleep apnea and you have a sleeping partner, they can help you to diagnose the problem.

Have your partner record the number of times there is an interruption in your breathing during the night. You’ll either stop breathing entirely or you’ll make choking, gasping or snorting sounds in an attempt to catch your breath. Or alternatively, you can record yourself sleeping.

Sleep apnea is most common in men over 40 years old who are overweight. If you meet these conditions and experience the symptoms of sleep apnea, your doctor will likely suspect that is in fact the cause. They can check for obstructions in your nose and throat and if that is inconclusive, they will likely send you to a sleep clinic. You will spend a night in this clinic, where your sleep will be closely monitored.

The most common form of treatment for sleep apnea is known as CPAP or Continuous Positive Airway Pressure. This is a machine that is attached to a mask that fits over your nose and mouth. While you sleep, it provides a continuous supply of pressurized air to help keep your airways open.

For more severe cases, there are surgical procedures that can remove tissue from the throat, mouth and/or nose to help clear the airways. In some cases, jaw reconstruction may even be necessary to realign your air passages.

There are some self-treatment options that can help as well. One of the most effective is to lose weight. This will help to minimize the excess tissue in the throat that can lead to blockage of the airways.

Avoiding smoking and alcohol can also have a positive effect on sleep apnea, as well as sedatives. These can all lead to blocked airways, which in turn can aggravate sleep apnea.

Each of these treatments has its pros and cons - you should always consult with your doctor before undertaking any type of treatment program. They will be able to fully diagnose your particular situation and determine the best choice for you. Just make sure you do something because sleep apnea will not disappear by itself.

Did you know that children can suffer from sleep apnea as well as adults? Learn more about sleep apnea in children on the Apnea Guide website. For more helpful tips and advice, visit http://www.apneaguide.com

You may not have thought about it before, but your sleeping environment can have a significant effect on how well you sleep. The following five steps are easy to implement and can have a positive effect on your sleep.

1. Room Temperature

If your bedroom is too warm or too humid, this can make it more difficult to get to sleep. The ideal temperature is when the room feels slightly cool - this is a closer match to the temperature of your body while sleeping.

If you sleep alone, it’s not difficult to find a comforable temperature. If you share the room with someone else, it can be a little harder to find a happy medium. If necessary, compromise on the temperature. You can always add an extra blanket, wear warmer bed clothes, or put on a pair of socks.

2. Bedside Clock

If the time on your clock is visible in the dark, it could be affecting your sleep. When you are aware of how much time you have left to sleep, it can make you think about it and actually end up getting less sleep because of it. Ideally you should set your alarm and then turn your clock so it’s not visible. Your alarm will let you know when it’s time to get up.

3. Noise Levels

It may seem obvious, but a quiet sleep environment makes it easier to get to sleep. Things like the neighbor’s dog barking in the night, traffic or a TV in another room can disrupt your sleep.

To help cut down on noise, add a rug on hardwood flooring, put heavier drapes on the windows or use a “white noise” generator or fan to filter out the sounds. If all else, earplugs may do the trick.

4. Sleep in Bed

Don’t do other things in bed. If you do things that require alertness in bed, your body will automatically start to relate the two things. This can lead to restlessness and lack of sleep.

5. Lighting

Our bodies are designed to sleep in the dark. Your bedroom should be kept as dark as possible during sleeping hours. If you work night shift and sleep during the day, heavy drapes and other things that will keep the light out will help you sleep more soundly.

Do you have trouble sleeping at night? Do you feel tired during the day, even after a full 8 hours of sleep? You may be suffering from one of a number of sleep disorders. Learn more about disorders such as snoring, sleep apnea and insomnia on the Sleep Conditions website. Get more helpful tips and information at http://www.sleepconditions.com

It’s the third night that you couldn’t get to sleep (or you got to sleep, but woke up in the middle of the night several times), and you are dragging around with no energy. Overcoming a sleepless night (or several sleepless nights in a row) is something that most people think about only when they are experiencing a night without sleep. If you didn’t sleep last night, follow these five steps to overcome another one tonight.

1. Find out your triggers. Everyone has a different trigger (or triggers) that may excite them and cause them not to sleep. For some people it’s caffeine, for others it could be watching scary movies. Finding out what makes you not be able to fall asleep is probably going to be a difficult task, but once you know, you will be able to avoid these things. Some of the more popular triggers are exercising or eating too close to your bedtime, drinking alcohol, some drugs, excessive body weight and stress.

2. Eliminate the bad. Ok, you know that you can’t fall asleep at night when you take an afternoon nap, or on the days that you drink ten cups of coffee. The logical step is to eliminate this behavior. It may be difficult to stop your caffeine addiction or to change your habits, but if you remember that the results will be a good and restful night’s sleep it will be a lot easier. If you find out that you have several things that are keeping you up at night, try to eliminate one at a time, so that you don’t have to change too many habits at once. This will make changing the behavior a bit easier, and it won’t be such a shock to your system.

3. Start a good routine. After you have eliminated all of the triggers that were causing you to stay awake (or at least most of them), you want to start a good routine. Replacing your bad habits with good habits will help to overcome more sleepless night. One good sleeping habit that you should start is to use your bed only for sleeping. That means no eating snacks and watching TV in bed, even if it is the most comfortable place in the house.
Another thing you should do is get yourself prepared for bed every day the same way. Brush your teeth, wash your face with warm water, and get into your pajamas every night at the same time. Soon, your body will associate these activities with getting ready to go to go to bed; you will start getting drowsy when you start this routine.

4. Update your bedroom. If you want to be a good race car driver, you need a fast car; if you want to be a good sleeper, you need a good bed. A good mattress is an absolute must, and getting one can be cheaper and easier than most people imagine. The most popular type of mattress is the coil spring mattress, and these can range from a couple hundred dollars to thousands. The important thing when buying a new mattress is that you actually try it out before you buy it. Make sure that it is comfortable, and something that you can imagine sleeping on for the next couple of years. If your bedroom has a sagging mattress that is old and dirty, get a new one and bring a sense of newness to your sleep.

5. Share with your spouse and family. If you want to overcome your sleepless nights, share this process with your spouse and family. If they sleep better, you will sleep better. If you can sleep through the night because you eliminated your bad habits that’s great. You’ll sleep even better knowing that the person sleeping next to you is also able to sleep well.

Getting a good night’s sleep is important for our bodies and our minds. If you want to overcome sleepless nights, you need to be serious about the change. For many people, getting into good sleeping habits is the only way that they will be able to wake up the next morning refreshed.

Lillian S Walsh, Learn How You Can Create Energizing Sleep And Cure Insomnia Naturally. Anyone Can Double Their Energy Levels And Naturally Transform Their Body Into A Restful Sleep Magnet. Get Your FREE Shocking Sleep Report

If you are always tossing and turning throughout the night, glancing at your alarm clock, you should know that you are not alone. Everyone goes through periods of not sleeping well during some point in their life. The key to getting a restful night’s sleep is a bit different for each individual; when you find out what you need to do to sleep through the night, you will be glad that you put in a bit of effort to find a solution to this problem that plagues everyone.

Getting a restful night’s sleep is something that most people have to learn, especially since we lead such busy lives. We are always rushing about, working long hours, and cramming too much into our days; we either forget to sleep, or we think that we can catch up on sleep by sleeping a long time on the weekends.

If you want a restful night’s sleep, and you aren’t getting it already, you need to try something new. There are hundreds of tips that people give for getting to bed and sleeping through the night. Some of these tips are a bit strange, like cutting out carbohydrates entirely from your dinner (because they cause your blood sugar to peak and later drop, which will wake you up). Some of the tips are things that we all should know (and if you are having trouble getting to sleep or staying asleep, you should probably follow these first to see if the problem improves), for example, cutting out caffeine in the afternoon and evening.

Learning how to get a restful night’s sleep means that you should try these tips and see which one works for you the best. If you find that you can drink cola or coffee and then fall asleep immediately, you know that your body can tolerate it, so you need to look for something else that is disrupting your sleep. You may need to think about things that you haven’t thought of before. If you can fall asleep easily on the couch, but are immediately awake when you retire to the bedroom, look for sources that are disrupting your sleep in your bedroom. Maybe your alarm clock is making a high-pitched noise that is keeping you up - try unplugging it for a night to see if that works. If that doesn’t work, get creative and try something else.

You may think that it will take months to learn how to get a good night’s sleep, and in reality it could take longer than that to learn how. However, in the end it is definitely worth the hard work and patience, because the final result (after finding the one or more things that is causing you to not be able to fall asleep or making you wake up in the middle of the night) is a good night’s sleep. Waking up in the morning with energy that you forgot you had is a nice feeling. Having this energy morning after morning will change your outlook on life.

Most of us spend about a third of our lives sleeping. Why waste time in our already busy lives trying to get to sleep, tossing and turning and watching your alarm clock go from 2:30 AM to 3:00 to 4:02 before you finally drift off? Learn what your stimulants are, what helps you to sleep, and then get into good habits. This may not be easy to do, especially if you lead a busy life, but learning how to get a restful night’s sleep is definitely worth it.

Lillian S Walsh, Learn How You Can Create Energizing Sleep And Cure Insomnia Naturally. Anyone Can Double Their Energy Levels And Naturally Transform Their Body Into A Restful Sleep Magnet. Get Your FREE Shocking Sleep Report

A number of studies over the years have shown that there is a link between sleep apnea and an increased risk of some cardiovascular diseases such as heart attack and stroke. Indeed, in one study it was suggested that the presence of sleep apnea could double the risk of having a stroke.

One question that remains the subject of some debate though is whether each can cause the other. In other words, while it is well accepted that sleep apnea can cause cardiovascular problems, it is not quite so clear whether or not cardiovascular problems can lead to sleep apnea.

This question was raised again recently when French researchers discovered that a number of patients who had been fitted with pacemakers were subsequently found to be suffering from sleep apnea. The picture was clouded however because normal symptomatic testing did not reveal this fact and indeed showed that the group appeared to have no greater tendency towards sleep apnea than the population at large. However when the group was subjected to more detailed testing, and was monitored in a sleep laboratory using polysomnography, 37 percent of the group was found to have mild sleep apnea.

At this point more testing will be needed to determine the link between sleep apnea and the presence of a pacemaker and to establish the relationship between cause and effect. This in turn would effectively mean testing all of those patients fitted with a pacemaker which is both impractically and far too expensive. The first step therefore is to devise a simpler test for the presence of mild sleep apnea and work is currently underway in this area.

In practical terms however if, as many suggest, it is the presence of mild sleep apnea in some cases which is inducing irregular electrical activity in the heart, for which the pacemaker is being fitted, then treating the sleep apnea through such things as diet and exercise and using continuous positive airway pressure (CPAP) machines might well reduce the need in some patients for a pacemaker to be fitted at all.

Help-Me-To-Sleep.com provides extensive information and advice on a whole range of sleep disorders including sleep apnea. In addition, Help Me To Sleep looks at natural ways to provide an insomnia cure for millions of sufferers today.

There’s nothing more frustrating than not being able to sleep. You toss. You turn. Your mind races going over everything that happened during your day. Night noises keep you awake.

There is mounting evidence that an inadequate amount of sleep can:

· Increase moodiness

· Decrease ability to concentrate

· Decrease retention of new info.

· Challenge your ability to manage stress

· Lessen your body’s ability to fight off illness

For these reasons alone, you shouldn’t ignore your sleep problems or bad sleep habits.

So what’s a young, healthy individual who lives in Dallas, Houston or anywhere in Texas to do? Before you go to your doctor and have him or her use the prescription pad, take a look at these basic rules to help you sleep well, also known as “Sleep Hygiene.”

1. Sleep only when sleepy. This can reduce the time you’re awake in bed.

2. If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark, read the warranty on your refrigerator, or count the holes in your ceiling tiles. Don’t expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

3. Don’t take naps. This will ensure you are tired at bedtime. If you can’t make it through the day without a nap, sleep less than an hour and do it before 3 pm.

4. Get up and go to bed the same time every day. Yes, even on weekends. When your sleep cycle has a regular rhythm, you will feel better.

5. Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

6. Develop sleep rituals. It’s important to give your body cues that it’s time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine-free tea or do relaxation exercises.

7. Only use your bed for sleeping. Don’t use your bed to watch TV, pay bills, work or read. So when you go to bed, your body knows it is time to sleep. Sex is the only exception.

8. Stay away from caffeine, nicotine and alcohol at least four to six hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up with a fragmented sleep.

9. Have a light snack before bed. A stomach that’s too empty can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere with your sleep patterns as well. Foods like dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. That’s why a warm glass of milk is sometimes recommended.

10. Take a hot bath 90 minutes before bedtime. A hot bath raises your body temperature, but it’s the drop in body temperature that may leave you feeling sleepy.

11. Make sure your bed and bedroom are quiet and comfortable. A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a “white noise” machine.

12. No TV right before bed. Even better, get the TV out of the bedroom. It is too stimulating to the brain and it will take you longer to fall asleep.

13. Wear socks to bed. Due to the fact that feet have the poorest circulation, they often feel cold before the rest of the body. A study has shown that this reduces night wakings.

14. Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful night’s sleep.

15. Use sunlight to set your biological clock. As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Many sleep problems often stem from daily worries and concerns. Having an affordable, individual health insurance plan which meets your needs can give you one less thing to worry about when you hit your pillow at night. Take a look at the revolutionary comprehensive individual health insurance solutions created by Precedent specifically for young, healthy individuals. For more information, visit us at our website, www.precedent.com. We offer a unique and innovative suite of individual health insurance solutions, including highly competitive HSA-qualified plans, and an unparalleled “real time” application and acceptance experience.

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Insomnia is a difficult condition for anyone to deal with at the best of times, but there is a variation of insomnia called sporadic fatal insomnia. It’s an extremely a rare condition which physically affects an individuals ability to sleep. It does this to such an extent that every known case has proven fatal.

Unlike the more common type of insomnia that you or I may suffer from, sporadic fatal insomnia is not caused by external influences such as stress, anxiety, diet or other difficulties. Rather, it is an internal condition caused by a deficient protein called prion.

The prion interferes with the person’s ability to sleep by affecting a particular area of the brain called the thalamus, which directly controls and influences sleep. It’s called sporadic fatal insomnia because it can occur spontaneously in an otherwise healthy individual.

It’s interesting, if slightly worrying, that the same defective gene responsible for sporadic fatal insomnia is the same one responsible for BSE, or so called mad cow disease.

Symptoms of sporadic fatal insomnia will usually begin to exhibit themselves in people between the ages of forty and sixty, although it has been found in people as young as thirty. Initially, the sufferer begins to have difficulty with sleeping, which progresses into trouble controlling their movement. The condition worsens fairly rapidly and eventually ends in dementia, with an increasing loss of ability to distinguish between dreams and reality.

Ultimately, unable to cope without sleep and losing their hold on reality, the sufferer will die. This usually within one to three years. There is no known cure for sporadic fatal insomnia.

Fortunately, the condition is extremely rare. In addition, it is believed to be genetically transferred, although recent research into the similarity between sporadic fatal insomnia and BSE, which is able to be passed from one person to another, may subsequently prove that to be untrue.

It’s unlikely that sporadic fatal insomnia will be mistaken for common insomnia. The symptoms, whilst possibly similar at first, soon show their differences. Having said that, it’s speculated that cases of dementia may have been diagnosed incorrectly, supporting the theory that there have been more cases of sporadic fatal insomnia than have been reported.

Peter Coughlin writes on health related issues for various ezines, websites and publications. For more information about insomnia and other sleep disorders please visit his dealing with insomnia website.