Insomnia Treatment Diet

Outsmart Insomnia

Researchers at the University of Oxford have discovered the true cause of insomnia, and are here to give you the cure in this simple eBook that contains the research AND ways to beat insomnia, backed up by the recent scientific discoveries about insomnia. This guide can teach you to fall asleep in 15 minutes or less, by training your brain to allow your body to rest. This book contains only practical information, from all-new studies that have changed the way that doctors are thinking about insomnia. You don't have to wait hour after hour to fall asleep All you have to do is follow the directions in this eBook to retrain your brain to fall asleep when your body is actually tired. This cure for insomnia is permanent, and does not require you to take all manner of mystery drugs just to feel normal. You can get a real, all-natural, good night's sleep! Continue reading...

Outsmart Insomnia Overview

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How Important is Deep Sleep

- It's been proven that when we're deprived of deep sleep, we experience our greatest day-time impairments, such as drowsiness, nausea, headaches, muscle aches, and trouble concentrating. - When we're deprived of sleep for any irregular amount of time, our body will sacrifice all other stages of sleep to regain deep sleep. It's believed this is why our body tries to gain as much deep sleep as possible in the first 3-4 hours of our sleep. - Because deep sleep is the first stage of sleep the body tries to get the most of, it's the stage least likely to be missed. As you may recall from the previous graph, the periods of deep sleep were longest in the beginning. - Our immune system also turns on during deep sleep to fight diseases. This is why we sleep more when we're ill.

How Important is REM Sleep

Studies show that when we're deprived of REM sleep, we exhibit certain day-time difficulties as well, mainly trouble with concentrating, and sometimes drowsiness. However, because the body tries to recover deep sleep first as a result of sleep deprivation, we can assume that REM sleep isn't as important to restoring our physical functions. It's not clearly known what purpose REM sleep serves however, scientists do have a theory that we absorb most of our daytime learnings during REM sleep. This would explain why babies spend so much time sleeping, 50 of that time in REM sleep.

Melatonin and Sunlight

Melatonin is a hormone synthesized in the pineal gland and, to a lesser extent, in the retina. Melatonin is responsible for putting you to sleep and restoring physical energy while we sleep. If your melatonin levels are high, you will experience feelings of drowsiness, loss of energy, etc. Melatonin is released when we're exposed to darkness. The instant sunlight stops entering our eyes, our melatonin hormone level begins to rise. Your melatonin levels are EXTREMELY dependant on the amount of natural sunlight that enters your eyes during the day Higher exposure to sunlight delays the body temperature drop, and lets you stay awake and alert longer. Poor exposure to sunlight will promote a quick temperature drop and make you feel sleepy, tired, and out of balance. You will most likely experience the pressure to sleep very early in the day, or the pressure to sleep will be very minimal which might cause insomnia and poor quality sleep. Because melatonin is released when we're exposed to...

Alcohol Suppresses Deep Sleep and REM sleep

Alcohol will suppress the 3rd, 4th, and 5th stage of sleep, which will result in a very light, un-restful sleep. Reduced REM sleep usually leads to a REM sleep rebound, in the form of intense dreaming or nightmares, which weaken your sleep for days afterwards. Alcohol also dehydrates your body, so even small doses of it will produce un-restful sleep. As you remember, your blood vessels dilate during deep sleep to allow more

Methods to Battle Insomnia and What Else Could Be Preventing You From Getting Powerful Sleep

Have you ever had trouble falling asleep Or perhaps you frequently wake up at night and can't fall back asleep As you may already know, my initial work deals with helping people with chronic insomnia cure their sleeping disorder at www.WonderfulSleep.com. If you've ever suffered from Insomnia, you're about to get a crash course on what causes it and how to deal with it. You'll also be able to use this information to increase the quality of your sleep. There are three types of Insomnia

Type 3 Sleep Disturbance Insomnia

Most Insomniacs suffer from a combination of type 1 and 2, if you suffer from type 3, you are most likely suffering from Sleep Apnea, or PLM (period limb movement), or other underlying sleep disorders. Also, if you are pregnant it is very common to experience type 3 Insomnia, especially in the last tri-semester of pregnancy. You've already learned about what makes sleep and qualitative sleep possible. You might already have an understanding as to why most people can't sleep, or sleep poorly. You've also learned some basics about the conscious and subconscious mind. What you'll learn here is that there's a very interesting mechanism that actually prevents people with insomnia from sleeping

The Natural Sleep Response

What is the difference between someone with sleeping problems and someone who can fall asleep easily The answer lies in the natural sleep response. As you recall, the first stage of sleep is Stage 1 Sleep. It's in this stage that our brain waves lower from beta waves to alpha and theta waves, and we enter an Alice in Wonderland day dream stage that takes us deeper and deeper into sleep. For most people this response is automatic after they lie in their bed for a few minutes, I call this response the natural sleep response. Chronic insomnia happens because of a diminished natural sleep response. It's possible for your natural sleep response to be completely erased by a process called negative anchoring, this is how chronic insomnia develops. Usually people with chronic insomnia also live a life-style that involves all the bad sleeping habits we've talked about before, which makes sleep even harder to obtain, and when they do sleep, the sleep is very unfulfilling. We will not talk about...

How Light Creates Insomnia

As you recall, melatonin is a hormone in your body which controls your sleep, and is regulated in reaction to the amount of light available to you. Melatonin is produced when you're exposed to darkness. The more melatonin in your body, the easier it is to fall asleep and to sleep deeply. If you have too much light in your room while you sleep, your melatonin levels will be affected Recent studies show that melatonin is even affected by light touching our skin, not just coming into our eyes. This is why it's so important to sleep in total darkness, and again, why you should GET MORE SUNLIGHT

Insomnia is a Symptom not a Problem

Insomnia is often mistakenly looked at as a problem that has to be solved, when in fact it is simply a symptom of a weak sleeping system. If your sleeping system is weak insomnia is very likely to occur, and the only way to cure it is by strengthening your sleep system through using the methods in this book Inversely, insomniacs often have very unbalanced wakefulness systems as a result, which is why they wake up many times during the night and have trouble falling back asleep. These periods of nighttime awakenings usually happen at the end of a sleep cycle in Stage 2 Sleep. If someone has a weak sleep system it is very difficult for that person to sleep deeply, therefore they experience a lot more Stage 2 sleep, and awakenings are even more likely to happen. You can see how this results in an endless loop of poor sleep and day-time fatigue

Melatonin for a Good Nights Rest

1 Melatonin can 0Wft J make you very drowsy. Take U only if you're planning to go to sleep soon. Melatonin does help you sleep. When your eyes notice it's getting dark, that information gets sent to your pineal gland, which then starts to make melatonin, which makes you drowsy. That's why melatonin is sometimes called the hormone of darkness. Most people begin making melatonin at sunset, reach a peak at around two in the morning, and then gradually taper off toward sunrise. Until you're about 40, you make plenty of melatonin. After that, you make less and less as you get older, which may be one reason many elderly people don't sleep well. Taking melatonin supplements on a regular basis a few hours before bedtime does help many people with frequent sleep problems get to sleep faster and stay asleep longer. If you only have occasional nights where you just can't seem to get to sleep, melatonin probably won't do much for you, especially if you're under age 40. On the other hand, because...

Stage 3 4 Deep Sleep

It's during these 2 stages that we are truly officially asleep, this stage is also called deep sleep. As we enter deep sleep, our blood pressure, respiration, and heart rate, reach their lowest point of the day. Our blood vessels dilate and most of the blood which is usually stored in our organs during the day travels into our muscles to nourish and repair them.

Stage 5 REM Sleep

Stage 5 Sleep is probably the most fascinating stage of sleep, as scientists still do not know the true purpose of this stage. Stage 5 sleep is also termed Rapid Eye Movement, or REM sleep. During the 1950s a scientist by the name of Nathaniel Kleitman discovered that when people were in this stage of sleep, their eyes moved very rapidly in all directions. He also discovered that when people were woken up from this stage, 95 of the time they said they were dreaming just at that time. This is why REM sleep is also commonly referred to as dream sleep. It's believed that we dream mostly in the REM sleep stage. What happens to our brain waves during REM sleep

Short Term Insomnia

There are two types of Insomnia, short-term insomnia and chronic Insomnia. Short term Insomnia IS quite common, everyone in their life suffers from Insomnia at some point or another, and it is in reflect to the natural occurrences in our lives, stress, family and relationship problems, finances. Depression, medical and health problems are also very common causes of short term Insomnia. Here's where the real important thing you must understand comes into play. For most people, short term Insomnia lasts only a few days, afterwards their normal sleep patterns return. For others, that period never ends, short term Insomnia becomes a part of their daily lives, perpetuated by the Insomnia Cycle Effect, which turns short term insomnia into

Melatonin

This is a naturally occurring hormone produced form the pineal gland, which governs the body's clock. It helps us fall asleep, as it is involved in serotonin production, which helps us reach slumber-state. It is marketed as a supplement to help sleep, so the benefit to bodybuilders would be a good night's sleep, to train hard, and grow well. Used as a supplement for this purpose it does work, but users claim it has a nasty side effect in that it gives vivid, often nasty dreams or nightmares. Individuals have reported to be freaked out, so this negative effect has made melatonin supplements unpopular and I wouldn't recommend using them.

The Most Important Form Of Recovery A Good Nights Sleep

Generally, most people do not realize how much their poor sleep habits are damaging their health, reducing their productivity, and lessening their enjoyment of life. Whatever your station in life, sleep occupies about one third of our lives, so it stands to reason that one should do everything possible to optimize our sleep quotient. The first step in improving the quality of your sleep is to know your sleep habits. Just as the first step in making a budget is to audit your current spending, managing your sleep should start by examining your sleeping habits for a week. Daily sleep diary Keep notes of when you went to bed, how long you took to fall asleep and what time you got up. Measure your sleep debt. Time how long it takes you to fall asleep while lying in bed in a dark room during the day. Note When you go to bed at night, it is good to have enough of a sleep debt that it does not take too long to fall asleep. Do arithmetic. If you have trouble falling asleep, engage your mind...

Measurements During Sleep Rationale and Scientific Basis

Patients with moderate or severe respiratory muscle weakness characteristically show dips in oxygen saturation (SaO2) related to periods of rapid eye movement (REM) sleep (23, 24) (Figure 7). The episodic desaturation is usually due to hypopnea and less often to apnea and is associated particularly with phasic REM sleep, when brief periods of rapid, irregular eye movements are accompanied by reduced activity of skeletal muscles (24) (Figure 8). The hypopneas and or apneas may appear to be either central (Figure 8) or obstructive, or sometimes a mixture of both. The precise pattern of such events depends on the relative activation of the respiratory pump and upper airway dilator muscles (24). Obstructive ap-neas are more likely in weak patients who are also overweight (25). In patients with severe respiratory muscle weakness, some apneas that appear to be central may in fact be obstructive, incorrect classification being due to failure of external sensors to detect chest wall movements...

Protein Myths And Realities

Why, do you ask Because in all my years of searching the medical data banks, talking to researchers and falling asleep in the medical library after hours of reading, I have been unable to find exactly where this advice comes from or what it's based on. Sound complicated It is. Believe me, I am leaving out a great deal of information so you won't fall asleep

Fueling your body and mind

We believe you can fit triathlon training into any lifestyle, but you do need to be prepared for it to take hold in areas you didn't expect. To maintain your energy and your motivation, you'll be making changes to your diet, your sleep habits, and your way of thinking and if you're following a plan and staying focused, these changes will all be overwhelmingly positive.

Total Triceps Training

Wrong The body recuperates much more completely when in a deep sleep. Just being inactive doesn't cut it. Nothing will make you feel weaker than being in a sleep deprived state. At the same time, almost any problem or illness can be cured with a good nights sleep. If you want the most muscle growth, sleep eight hours a night. Nine is better.

So what is Quality Sleep

The challenge in our society is that our sleep systems have been weakened by so many outside stressors that we're not even aware of, that our sleep clocks are totally out of whack. This is why so many people can't sleep deeply, why they may suffer from insomnia, poor day-time energy levels, or find themselves waking up several times in the middle of the night. Usually when you wake up in the middle of the night it is at the end of a sleep cycle in Stage 2 or REM sleep when our brain waves are highest and we're most wakable. This happens because of a weakened sleep system.

Review Your Medications

With that sobering thought in mind, let's look at those medical steps you should take before you begin to change your eating habits. You will need to stop taking any unnecessary over-the-counter medications, such as cough syrup or cough drops, antacids, sleep aids, antihistamines or laxatives. Many prescription medications also inhibit weight loss. For a list of these medications, please turn to Chapter 20, page 262. If you take one or more of the drugs listed, you may be disappointed in your weight loss results. Talk to your doctor to see if an alternative can be found. You can also refer to Dr. Atkins' Vita-Nutrient Solution for more natural approaches to deal with your symptoms.

The thirty gram rule exposed By Will Brink

Why you ask Because in all my years of searching the medical data banks, talking to researchers and falling asleep in the medical library after hours of reading, I have been unable to find exactly where this advice comes from or what it's based on. Sound complicated It is. Believe me I am leaving out a great deal of information so you won't fall asleep

If done correctly taking regular daytime naps will give you a huge boost of energy throughout the day

As you remember, we sleep through certain sleep stages, and sleep cycles. During the first sleep cycle, our body enters deep sleep for the longest period of time, it's at this point that our body temperature begins to drop really low, our respiration, heart rate and blood pressure decreases. If you've ever been woken up out of deep sleep, you know that it's almost impossible to get up. Waking up during or after a major deep sleep phase makes you feel lethargic, slow, and disoriented i.e. when you wake up during the night to go to the bathroom, you stroll in there like a Zombie, and don't even remember it the next morning. It takes about 45 minutes to enter the first deep sleep phase. If you limit your nap to 45 minutes, you will sleep mainly in Stage 2 sleep. Stage 2 sleep also plays a major role in restoring physical energy, as you look at the previous chart, 50 of sleep is spent in Stage 2 sleep. This is why you may have heard before that a simple 10 minute nap can totally re-charge...

Waking Up At the End of a Cycle

As you recall, we sleep through sleep stages in sleep cycles. Each Cycle ends with a period of REM sleep. During REM sleep our physiology and brain waves are the closest to the ones when we're awake. The longest period of REM sleep is towards the end of sleep, during which we usually wake up for the final time. The challenge is, most of us use alarm clocks to bolt ourselves out of sleep. Often, our alarm clocks wake us up in the wrong sleep stage, making it very hard to wake up. For instance, if a person is in their last sleep cycle towards the end of a night, and they're in Stage 3 sleep, if your alarm clock goes blaring off at this point, it might be very difficult to get up, and feel rested. However, if only the alarm clock went off 30 minutes later, in REM sleep, getting up would be much easier.

Having a Regular Rising Time Sleeping Time

Remember, your body temperature begins to rise the moment you get out of bed, start moving, and allow sunlight to enter your eyes. If you get up at different times every single day, this is the equivalent of putting your body through jet lag every morning. If your body temperature rises 2 hours later one day, then it will drop 2 hours later as well, making it harder for you to fall asleep and sleep deeper the next day if you decide to get up at a different time.

Important Safety Information

Vyvanse was generally well tolerated in clinical studies. The most common side effects reported in studies of Vyvanse were children - decreased appetite, difficulty falling asleep, stomachache, and irritability adult -decreased appetite, difficulty falling asleep, and dry mouth.

Growth Hormone A Spark Plug For Fat Loss

Another reason to avoid late night carbohydrates or to lower carbohydrate intake in the evening hours is to harness the body's output of growth hormone. Growth hormone (GH) is released upon falling asleep usually within 30-90 minutes. Growth hormone is a powerful stimulus for the individual wishing to shed fat and hold onto lean muscle mass as GH initiates a moderate shifting in fuel sources so the body burns a greater percentage of fatty acids - the backbone to body fat. When the shift occurs, the body burns a smaller percentage of glycogen or amino acids. It's the ideal solution for the individual lifting weights to lose fat and add lean body mass. Kicking up GH amplifies the changes that occur with hard weight training. Namely the burning of fat while preserving lean muscle mass. Even the non training individual can benefit by reducing carbs at night. The dieter's goal is to lose fat and to hold onto as much metabolic friendly muscle as possible. Yet we learned dieting can cause a...

Under normal conditions the body loses approximately 12 cups of water every day

During deep sleep our blood vessels dilate, and most of the blood which is usually stored in our inner organs throughout the day travels into our muscles to repair them. If your body is dehydrated, your blood clumps together and doesn't get to all the places it needs to, it doesn't carry enough oxygen to all your muscles. During REM sleep, respiration and blood pressure escalate dramatically, blood flow to the brain and muscles also increases.

What does the research have to say

Several studies have found tyrosine to be a stress fighting nutrient that may counter some of the negative effects of prolonged sleeplessness. As a further test of tyrosine's efficacy, 36 Navy SEALs ingested L-tyrosine during Winter Warfare training. Either tyrosine or a placebo was consumed by the men, who were then exposed to temperatures as low as -10 F. The study found SEALS getting the L-tyrosine prevented the decline in mental acuity common to extreme cold conditions.

How Food Affects Your Sleep

Your digestive system slows down at night, and it becomes harder to digest food. During deep sleep, a lot of energy is required by our body to pump blood through our muscles and replenish physical energy. Most of the energy during sleep is sucked up by our digestive system, therefore, the more demand you put on your digestive system during the night, the poorer the quality of your sleep will be.

Your Sleeping Posture

Your sleeping posture can also have a very significant effect on how deep you sleep. If you sleep on your back or on your side, you should be fine. However, if you sleep on your front, or need to lie on your front to fall asleep this could have some serious repercussions on your sleep and your back

What is it supposed to do

Caffeine exerts both positive and negative effects it can increase thermo-genesis, mitigate fatigue, enhance cognitive function, and improve athletic performance. It can also increase heart rate and blood pressure, cause insomnia, and - in sensitive individuals - induce gastrointestinal distress, anxiety, irritability, and other side effects.

AC What should a typical training day consist of

I know you said training day, but I believe it starts even before that. If you have inconsistent sleeping patterns you will find yourself unable to recover from your training, and your progress will be severely hampered. Try to go to bed at the same time every night and get between 6-8 hours of sleep, I prefer eight, but I am a realist. Turn the television off, and begin winding down your day about an hour before you need to be asleep.

Taking a Warm Bath or Shower

Another reason why you may have trouble falling asleep at night is because your body temperature simply isn't dropping If this is the case, it could either mean You're not getting adequate sunlight or exercise during the day. Or you simply need less sleep Stay awake longer and this won't be a problem -) If this problem still persists, you taking a hot shower before going to sleep can help drop your body temperature, however, you must do this right. A lot of people have conflicting opinions whether taking a hot shower or bath before sleep actually helps you fall asleep.

The Anabolic Cycle Timing is Everything

Cycling between periods of action and rest is therefore necessary to effectively reach anabolic states. Length of training (volume) and exercise intensity are both important factors in inducing growth stimulation. Nevertheless, periodic rest and relaxation intervals are as important as workout sessions. Although exercise activates the first stage of the anabolic cycle, rest combined with proper nutrition closes the cycle and activates the final second stage, which facilitates the actual growth. As noted previously, one of the most important anabolic effects occurs during deep sleep, when growth hormone release reaches its peak level.

Bottomline Bodybuilding

So much the actual growth hormone that provides the youth enhancing qualities, but the fact that the growth hormone is being released that induces the majority of the benefits. That's why deep sleep is imperative to the bodybuilder looking for maximum growth. The deeper the sleep, the quicker the recuperation and the more effectively all the processes of repair are carried out. The lighter and more disturbed the sleep, the slower the recuperation, and the quicker fatigue will set in. So in effect, if you sleep lightly and keep waking up throughout the night, you may still get 8 total hours, but the release of growth hormone never occurs, which is why you're still dragging your ass the following day. Sometimes sleep of an hour or two under conditions of complete relaxation will accomplish more actual reconstruction than a whole night's restless, dream-racked sleep. I say dream-racked because vivid dreaming is not a result of deep sleep, even though it's mistaken as such. The majority...

Polysomnography Rationale

Polysomnography allows identification of sleep. It can detect coincidence of different events, such as respiratory change and sleep disturbance. It is possible to identify the extent of decline in arterial oxygen saturation (SaO2) during different sleep stages. The sequelae of hypoventilation due to respiratory muscle insufficiency during sleep can be identified.

Physiology Of The Developing Respiratory Pump

Chest wall muscle contraction helps to stabilize the compliant infant rib cage, minimizing inward displacement of the rib cage by diaphragmatic contraction. However, when the stabilizing effect of intercostal muscles is inhibited, such as during REM sleep, paradoxic inward motion of the rib cage occurs during inspiration (20, 21). During REM sleep, the diaphragm dissipates a large fraction of its force in distorting the rib cage rather than effecting volume change. This increase in diaphragmatic work of breathing (22) represents a significant expenditure of calories, and may contribute to the development of diaphragmatic fatigue and ventilatory failure. Furthermore, acidosis and hypoxia, both of which increase muscle fatigabil-ity, are not uncommon in sick premature infants. As in adults, upper airway muscles actively dilate and stiffen the airway during inspiration in infants and children. As cited above, laryngeal adduction is prominent during expiration in infants, effectively...

Little More About Body Temperature

In your Powerful Sleep plan I suggest that you take a 10-45 minute nap during your day to physically recharge yourself, it's ideal to take this nap when you experience this body temperature drop as it will help you sleep. Always limit your naps to 45 minutes to avoid entering deep sleep. When you wake up from your power nap it's usual to feel a bit lethargic and drowsy, this is because your melatonin levels are high. Get as much high intensity light as possible the moment you wake up, and make sure to MOVE your body to get your body temperature up and running again.

How to Reduce Your Sleep

The best way to reduce your sleep is to do it gradually and go at a pace that is comfortable to you. Do not try to reduce your sleep cold-turkey. If you reduce your sleep by two hours right away your body temperature rhythm will not adjust immediately. Although it has been known to work, I do not recommend it. The first challenge with reducing your sleep comes with sleep cycles. As you know, during the last sleep cycle the period of REM sleep is the longest. This is naturally when most of us wake up as it's easiest to get up from. The last period of REM sleep lasts for about 1 hour, but this varies from person to person. If you begin reducing your sleep it's possible that you might start waking yourself up in the deep sleep phase. If you wake yourself up during deep sleep it's relatively hard to get up and you will feel very tired, slow, and lethargic. If this happens, experiment by reducing your sleep by another 20 to 30 minutes to wake yourself up in REM sleep instead of deep sleep.

Electromyography of the Respiratory Muscles

Costal muscles are inhibited during REM sleep and chest wall distortion occurs during inspiration. No abdominal muscle activation has been reported in healthy infants nursed in the supine position during NREM sleep (71). Activation of abdominal muscles is observed during NREM sleep while breathing CO2, but not during REM sleep (71).

Section 4 Other Issues

Also, some competitors suffer from insomnia late in their contest preparation. Various herbal sleep aids, such as Valerian root or melatonin, may be of help. Finally, female competitors may stop menstruating as their body fat reaches low levels. While the fat intake of the CKD seems to prevent this, supplementing with DHEA (25-50 mg day max. for women) may help.

Avoiding nighttime wrinkles

One of the most common complaints I receive, on a daily basis it seems, is about what I like to call the wrinkles on the face when I wake up syndrome. Some people are truly horrified when they glance in a mirror upon wakening. This is because many people steep with their face in the pillow.They don't start off sleeping that way, but. because of night-time tossing and turning, they end up face down in the pillow when they wake up. Most people don't think they move around that much during sleep, but studies have shown that many people gyrate quite a bit during a right's sleep, as they move from theta to REM sleep and back again. You can't control your dreams but you can control your position when you sleep. A good habit to initiate is to sleep without a pillow under your head.'While this may seem uncomfortable at first it is the best way to get a good night's sleep without moving around all that much. You can use a neck roll, if you feel you need something, but put that pillow under...

Reducing Your Sleep Properly

Remember that reducing your sleep isn't just about waking up earlier in the day. You may reduce your sleep by going to sleep later in the day. As you implement this program you will find that it becomes easier to stay awake longer and fall asleep later in the day, as your body temperature will drop at a later part during the day.

Overtraining Vs Your Sex Drive

Symptoms related to overtraining, such as hypothyroidism (low thyroid), a sluggish metabolism, muscle tightening and cramping, exhaustion, depression, and sleep disorders, may also occur or be exacerbated by a deficient diet. Low-calorie diets, crash diets, low protein diets, raw food deficient diets, as well as diets deficient in essential nutrients (such as vitamins, minerals and essential fatty acids), may not satisfy your body's need to recuperate fully from intense physical strain. Any exercise routine combined with malnutrition may lead to overtraining-related symptoms.

Step 1 Total Relaxation

You will now be in an incredibly relaxed state, but we are going to go further. By the way, if you should fall asleep, don't worry. Try again the next night, it takes time to master. THREE I am falling into a deep, deep sleep, very relaxed very heavy, sinking now, very heavy

Priorities and dedication

23.13 You need to give your training a very high priority in your life. Make the time for your workouts. Switch off the tv and get to sleep in good time. Be stubborn about ensuring you recuperate adequately. Make time to prepare good meals often enough to meet your nutritional needs. Give your body the chance to restore itself. Find time to do your stretching. Exercise the discipline to stay clear of things that will undermine your progress. Develop the fortitude to ignore the negative matters and people that get in the way of your training and your life in general.

The Biochemistry of Exercise and Stress

However, some stress in your life can be productive, in that it keeps you energized, prevents boredom, and even helps you stay focused. After all, for many people, an imminent deadline is great motivation. Some people, such as psychologist James E. Loehr, author of Stress for Success, make a case for stress as an antiaging factor. Most experts agree, however, that too much stress can be detrimental to your health. People who are constantly stressed out are more prone to suffer physical or psychological illnesses than people who also build relaxation time into their lives. Stress is linked to chronic pain, headaches, allergies, and insomnia, as well as more serious ailments such as hypertension, heart attacks, diabetes, and asthma.

How to Sleep Less and Have More Energy Than You Ever Had Before

The Insomnia Terminator of Wonderf ulSleep.com How Important is Deep Sleep _13 How Important is REM Sleep _13 Melatonin and Sunlight_ 17 Chapter 4 Can't Fall Asleep _3 7 Methods to Battle Insomnia, and What Else Could Be Preventing You From Getting Types of Insomnia_37 The Natural Sleep Response_38 How Light Creates Insomnia_45 Insomnia is a Symptom, not a Problem_47 Tying it All Together to Increase Sleep Quality and Reduce Sleep_49

That Just Aint Natural with Charles Staley

7) This system should automatically prevent (or at least significant decrease the chance of) overtraining, because the most direct measure of CAR (current adaptational reserve) is one's ability to perform (as opposed to indirect measures such as heart rate, sleep quality, etc.). Therefore, if an athlete goes into the gym and is slow from the first set, the system imposes a light day (or even a day off). On the other hand, if one can perform 35 sets and still stay above 90 quality, so be it.

Matt Mclaughlin Bodybuilder

Tension is usually associated with negative conditions such as high blood pressure, insomnia, digestive disorders, fingernail chewing, profuse sweating and offensive body odor. Excessive tension can also lead to depression and, on rare occasions, cause ex-football players to slash the throats of their ex-wives. Yet, in the world of physique training, that microcosm of existence that doesn't follow the rules of normal society, tension is a good thing. It's easy to burn out with this training method. Millions of dollars and countless hours of research have been devoted to studying overtraining. The type of overtraining that can occur with low-rep training, according to former Soviet Union strength expert Vladimir Zatsiorsky, manifests itself in insomnia, anxiety, depression, early morning fatigue, high blood pressure at rest, and an increase in the perceived rate of effort for a given weight. It's also possible that this type of training drains the adrenal glands, an effect that can be...

Sleeping Pills The Death Rattle to the Sleep System

Sleeping pills are complete poison to your sleeping system. Sleeping pills often turn short term insomnia into chronic insomnia. 4) Synthetic Melatonin The National Institute of Health recommends that sleeping pills be prescribed to patients for a maximum of 4-6 weeks as the body does become habituated to sleeping pills after a few weeks, and they lose their effectiveness. However, most doctors prescribe them for months or in some cases even YEARS Sleeping pills perpetuate insomnia because they support the belief that insomnia is a disease that has to be cured with pills. As you know by now, sleeping is an inner system that is very easily corrected if you know the mechanics of it The main reason why doctors prescribe sleeping pills is because they simply don't want to deal with the patient's sleeping problem, as most doctors only receive about 1 hour of training on sleeping problems, prescribing pills seems like a very easy solution. Patients often become psychologically dependant on...

Dosing and the ECA stack

This ECA stack is typically taken three times daily, with one dose in the morning, a second dose four to five hours later, and a third dose taken in the afternoon no later than 4 pm (to avoid problems with insomnia). Individuals who are sensitive to the side effects of ECA should begin

Section 2 Ephedrine and related compounds

There have been numerous research studies done on ephedrine as an adjunct to low calorie diets for the treatment of obesity (9,10). Through this research, it was found that the combination of ephedrine and caffeine gave better results than ephedrine alone (8,9). One study suggests that the combination of ephedrine and caffeine is more effective than the appetite suppressant dexfenfluramine (11). Some research suggests that adding aspirin to the combination of ephedrine and caffeine may provide even greater results (8,12,13). Side effects from ephedrine include jitters, hand tremor, increased heart rate blood pressure, and insomnia (9,.

Applications

Section of sleep recording of SaO2 and transcutaneous Pco2 (TcCO2) in a patient with chronic myopathy, showing mild desaturation (SaO2 90 ) in non-REM sleep and frequent periodic dips in SaO2 in REM sleep. The Pco2 shows progressive elevation during REM periods. Reprinted by permission from Reference 23.

Sleep Cycles

Well, first you may want to understand that the sleep stages explained above don't happen only once during sleep. They happen multiple times during sleep in what are called sleep cycles. The above graph shows an example of how we progress through the sleep stages, and how much time we spend in each stage while sleeping. Note this graph is just an example, on average we experience about 6-7 of these cycles every night. So what's happening here Well, the typical way we travel through our sleep stages in sleep cycles is as follows 1. Notice how the first period of deep sleep is the longest. Notice how the stages of deep sleep get shorter and shorter, and eventually non existent towards the end of the night. 2. Notice how the first duration of REM sleep is very short notice how these periods get longer towards the end. The above graph shows an example of how we progress through the sleep stages, and how much time we spend in each stage while sleeping. Note this graph is just an example,...

Ptracker

* Lots of devices can tell you how many calories you burn in a day or the total distance in your run, but the Fitbit does all that and more It monitors the quality of your sleep by noting the time you fall asleep, how long you are under, and how many times you wake up, giving you a better sense of how much rest you're really getting. SlOO fitbit.com

Annual planning

Do not leave yourself short of time and unable to get well into new poundage ground. If your wife is expecting a child to be born in November, then plan your training so that you will have voluntarily ended a cycle just before the baby arrives (because the first weeks of having a newborn at home is likely to devastate your sleeping habits). If you are relocating in February, and know well in advance, plan things so that you will be in the first few weeks of a new cycle at the time so your hard and most important training is not destroyed by the commotion that can accompany a major move.

Neck rotation

Tension headaches are by far the most common form of headaches and can be due to stress, which causes you to clench or strain the muscles of your face, neck, jaw, and or shoulders. When these muscles are tight they can compress the nerves that lead to your scalp, causing a tight, squeezing sensation in your head. Fatigue, lack of sleep, or even sleep disorders can also result in this type of headache.

Mmmmmmm Coffee

Different people have different tolerance levels to caffeine, so caffeine doesn't affect everyone's sleep in the same way. Also, if you drink one or two cups of coffee in the morning, it's unlikely your sleep will be affected. However, seeing how caffeine can stay in the blood stream for hours at a time, if you drink caffeine at least 6 hours prior to sleeping, it will affect the quality of your sleep, it will be difficult for your body to enter deep sleep or spend a lot of time in deep sleep because of the stimulative effects. You might also experience frequent night time awakenings out of Stage 2 sleep.

Its a Lifestyle

What does a corrections officer in Maine do when he's 30 pounds overweight, eats a high-carb diet and keeps falling asleep after lunch in a roomful of noisy inmates Well, first he tries a low-fat diet, filling up with plenty of pasta, bread, rice and potatoes. I leave the sad results to your imagination.

The acid test

14.51 To get more sleep you will have to have fewer hours awake. ere are only twenty-four hours in a day. You cannot burn the candle at both ends and expect to make decent bodybuilding and strength training progress. When you know that it is time to get to sleep, but you are tempted to watch an extra video or tv program, stay out an extra hour or two, or chit chat for a while longer, etc., remind yourself that your training and physique are more important than entertainment. en get to sleep on time. b. Low-intensity cardiorespiratory work late in the day may help you to fall asleep. j. Establish regular sleeping habits. Going to sleep at 11 pm one night and then 1 am the next is not regularity. Make it 10.30 pm till 7 am on a regular basis, for example. And much better than catching up on lost sleep is not losing any sleep in the first place.

The Racing Mind

The answer lies in focusing all your attention on getting relaxed, and focusing your imagination on something very pleasant, that you can easily enjoy, without having to think about it. Your goal shouldn't be to fall asleep, but to simply relax. The reason for this is simple The more you focus on trying to fall asleep, the more frustrated and stressed you will become about the concept of not falling asleep, this will push your thoughts into a very negative direction. When you completely relax your mind and body, your brain waves lower - this has been proven scientifically by doing studies on meditation. As you know, lower brain waves lead to Stage 1 Sleep. There are many methods to relax your mind and body. In the bonus of this book you will find a body & mind relaxation section to guide you through this process in a few simple ways. For now, lets look at just a couple of methods to quiet your mind in times that you can't fall asleep.

Osteoporosis

(Vitamin Bl7) Thiamin chloride - often called the anti-neuritic or anti-beriberi vitamin - aids growth and digestion and is essential for normal functioning of nerve tissues, muscles and heart. Deficiency signs include nervous irritability, fatigue, insomnia, loss of weight and appetite, weakness and lassitude and mental depression. (Vitamin B6 ) Pyridoxine prevents various nervous and skin disorders. It aids food assimilation, protein and fat metabolism. Nervousness, insomnia, skin eruption and loss of muscular control are signs of deficiency.

Sleep Restriction

Sleep restriction is perhaps the most powerful technique to battle short term insomnia and chronic insomnia. The rule of sleep restriction is simple If you can't fall asleep and you lie awake in your bed for longer than 30 minutes, get out of bed Stay out of bed until you feel a tired sensation coming over you, and then go back to bed. Often when people can't sleep they try reading a book or watching TV in bed to induce sleepiness, these actions actually make insomnia even worse. Not only does watching TV keep your conscious mind awake and racing, it anchors feelings of wakefulness to your bed. This gets your mind to associate that your bed is a place where you think, not sleep. This completely disturbs the natural sleep response.

Room Temperature

Your room temperature can also affect your sleep. It can affect your ability to fall asleep, as well as the quality of your sleep. If you currently sleep in a very hot or humid room, you may experience trouble with sleeping deeply as your body will have difficulty lowering your body temperature. Naturally your body temperature will not fall as quickly either and your natural sleep response may be interrupted. Studies show that falling asleep in a cool room with an easy atmosphere is much easier than falling asleep in a hot environment. You also sleep more deeply when you're in a cool environment. Take this advice, but not to an extreme Obviously, if turn your temperature down to the point where you're FREEZING, falling asleep might be difficult, as your body tries to raise your temperature in order to survive.

Growth Hormone

Known as the hormone of youth, a most potent anabolic and fat-burning agent, growth hormone (GH) is the subject of much scientific research. The secretion of GH is controlled by many variables such as food intake, exercise, sleep, and stress, and by factors such as age, body mass, and gender. Most importantly, the secretion of growth hormone is profoundly affected by circadian rhythm. As you'll soon learn, daily cycles involving hunger, physical stress, and deep sleep can upregulate the release of GH. GH blood levels are characterized by large pulses followed by very low-level pulses. The largest pulse occurs during deep sleep. GH secretion may be adversely affected by poor eating habits, sleep deprivation, chronic stress, low thyroid activity, and certain drugs. A GH deficiency can lead to abnormal body fat, a decrease in exercise endurance, poor health, reduced bone mineral density, impaired lipid metabolism, stunted growth, and accelerated aging. Manipulating certain daily feeding...

Phen Fen

Phentermine can increase resting basal metabolism by its stimulatory effects on the nervous system similar to, though drastically stronger than, caffeine found in coffee. Being a sympathomimetic, it also causes the release of noradrenaline which promotes the fight or flight response which, in turn, signals more fat to be broken down to be used as fuel. Due to its strong stimulatory effects, many find it undesirable reporting feelings of anxiety, restlessness, and insomnia. As an appetite suppressant, it is probably the strongest product available.

Power Naps

The real important part of this program is to take power naps during the day. A power nap consists mostly of Stage 1 and Stage 2 sleep which is very beneficial to your physical energy. You must avoid making your naps longer than 45 minutes or you may enter deep sleep. It is natural to feel lethargic and tired after a nap as your body temperature might begin to drop a bit more and you will have a higher level of melatonin in your body. This period of drowsiness after a nap is only temporary, so when you wake up, make sure to get lots of movement and some sunlight. If you take your naps for about 30 to 45 minutes and you feel extremely lethargic and drowsy, it's possible that you entered deep sleep. The amount of time required to get into initial deep sleep varies from person to person. If this happens, make your nap time even shorter to avoid entering deep sleep.

Ahhhromatherapy

Essential oils-seductive, aromatic fragrances drawn from natural plant sources-have charms to soothe even the most jittery souls. Some oils reputedly help you stay alert others help you get to sleep. In its simplest form, aromatherapy can mean placing a bowl of potpourri in your bathroom or a bouquet of fresh flowers on your desk. There's more to aromatherapy, however, than just being in a room with something that smells good. You can find essential oils or have them custom-blended to stimulate a desired body response. Lavender, chamomile, clary sage, and neroli oils are reputed to promote relaxation or sleep. Other refreshing aromas you might try include sandalwood and orange. Aromatherapy alone or in conjunction with massage using complementary botanical oils promotes and enhances relaxation. You can benefit from these aromas as candles or oils that you can drop onto your pillow, add to a warm bath, or drip onto an aromatherapy ring for a light bulb.

Tryptophan

Most protein foods don't contain very high amounts of tryptophan, but levels are relatively higher in carbohydrate rich foods. Milk is quite high, which is why the oldwives remedy for insomnia is a glass of milk at bedtime. Insomniacs really do rate tryptophan as a sleep aid, so I guess there must be some merit in this. However, it is of no benefit to individuals who have no trouble sleeping at night, and does not induce a deeper sleep in the way GABA does. As a bodybuilding aid, it may be a helpful supplement if you struggle to get to sleep. Remember that quality sleep is imperative to bodybuilding, as this is the time when we grow and rest to re-energise ourselves for tomorrow's workout.

Ephedra

As ephedrine ephedra tend to increase blood pressure and heart rate, avoid ephedra if you are diabetic, have heart problems, have thyroid problems or suffer with high blood pressure. Also, people with nervous conditions or those who are highly stressed or depressed should avoid it. Even if you are perfectly healthy, do not exceed the recommended dosage, or you'll suffer with insomnia (for the same reasoning, don't take it too late in the evening), anxiety or even panic attacks.

EMGi Ijjmjjj

Brief 2 minute) polysomnographic recording in REM sleep in a patient with chronic myopathy. The signals are as follows SaO2, airflow (V), posteroanterior motion of rib cage (RCPA) and abdomen (ABPA), electro-oculogram (EOG), and integrated surface electromyo-grams from inspiratory intercostals (EMGint) and diaphragm (EMGdi) (the ECG is superimposed on EMG signals). A-D, Periods of REM sleep. During periods A and C, marked irregular eye movements (phasic REM) are accompanied by reduced EMG activity and consequently reduced motion and flow with subsequent desaturation rib cage and abdominal motion remain in phase, indicating central hypopneas. During periods B and D, eye movements are relatively quiescent and EMG activity increases with consequent increased motion and flow and subsequent recovery of SaO2 (increasing SaO2 during period C reflects the increased ventilation in period B). Reprinted by permission from Reference 24.

Healthy Sleep

Healthy Sleep

A Guide to Natural Sleep Remedies. Many of us experience the occasional night of sleeplessness without any consequences. It is when the occasional night here and there becomes a pattern of several nights in arow that you are faced with a sleeping problem. Repeated loss of sleep affects all areas of your life The physical, the mental, and theemotional. Sleep deprivation can affect your overall daily performance and may even havean effecton your personality.

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