08/23/2017 - Yawnder

Best Sleep Supplements

08/23/2017 by Ben Trapskin

The Best Sleep Supplements for Getting a Better Night’s Rest

When it comes to the topic of natural sleep aids, it gets rather confusing, doesn’t it? What works, and what does not? Are they safe? There are so many questions when you think of natural sleep supplements. Sleep is important as it is when your body repairs and heals itself and rejuvenates. When you do not get enough proper sleep, it affects your health, making you more prone to health issues. This is why you should find a good sleep supplement if you cannot sleep or do not get enough sleep. Luckily, there are quite a few excellent sleep supplements that can help you get the restful sleep you need.

Here is a look at some of the best sleep supplements that you can use to get better sleep and wake up every morning feeling refreshed and rejuvenated, ready to take on the world:

Multivitamin: Do you know that nutrition plays a vital role in fighting insomnia and other sleep problems? Most people do not eat the right amounts of fruits and vegetables every day to give their body the nutrients it needs. Fact: shortage in nutrition can affect sleep and leave you feeling fatigued. You should take a good multivitamin daily to improve your ability to sleep and get the night’s rest your body needs.

Calcium and Magnesium: Your daily diet should have adequate amounts of calcium and magnesium as they are important nutrients that help you relax and ensure that you get a good night’s sleep. Magnesium may be particularly helpful in stress and fatigue reduction. Multivitamins do not contain much of these two nutrients so you may need to take a supplement if you lack these two essential nutrients in your diet. You should also make sure that you get a minimum of 400 IU of Vitamin D3 daily. This vitamin plays a critical role in the absorption of calcium in your body.

Melatonin: This is a natural hormone that helps in regulating your sleep-wake cycle, also known as circadian cycles. According to studies, melatonin does not only help some people fall asleep, but it also enhances sleep quality. Experts say that it comes in two forms – immediate release and extended release. If you have difficulty falling asleep, the immediate release may be the better option to take before bedtime. For those who tend to wake up in the middle of the night, extended relief may be better. Melatonin supplements can also be an effective treatment for certain sleep disorders, including jet lag.

Kava: A member of the pepper family, the Kava plant has been shown to help in relieving anxiety. A review of six studies showed that patients who took Kava showed reduced anxiety compared with patients who took a placebo. According to another small study, Kava helps in improving sleep in people suffering from stress-related insomnia. However, it is important to consult a doctor before using Kava supplements to find out if it is safe for you as the FDA has issued a warning that there is a link between this supplement and the risk for severe liver damage.

Passion Flower: As you may already know, passion flower has a wide range of health benefits, including calming and anti-anxiety effects. Anxiety can have a major effect on sleep as you are unable to turn your brain off, in particular when you are trying to get some rest. Passion flower supplement is great as it can have a calming effect that helps in stopping that vicious cycle of thought. It has been found that passionflower is one of the most effective natural anti-anxiety sleep aids that do not result in lingering fatigue the next day.

St. John’s Wort: Do you have trouble sleeping due to depression? St. John’s Wort supplements may be the solution to your problem. According to recent studies, this herb contains chemicals like adhyperforin and hyperforin which act as small messengers in the brain that affect mood and work as effective and powerful antidepressants. If it is your depression that is keeping you from sleeping or getting a full night of restful sleep, it may be worthwhile to try out St. John’s Wort supplements to treat the depression. If it works, you may be able to get the rest and sleep that your body and mind need.

While many people use over-the-counter sleep aids to help them with their sleep problems, they do not realize that these OTC products may cause serious side effects in the long run and over time, lose their effectiveness. Natural sleep supplements like the ones mentioned above are safer and better options, plus they work very well in treating various sleep disorders, helping you sleep better and thereby improving your health.

The 6 Best Melatonin Alternatives

12/15/201708/23/2017 by Ben Trapskin

What are the Best Melatonin Alternatives

Could there be anything worse than not being able to sleep every night? Or waking up frequently in the middle of the night? If you have this problem, you know the toll it can take on your body and your ability to function every day. Many people who have sleep problems turn to melatonin to help them get the sleep they need. But some people say that the supplement makes them feel groggy and hungover while others say it does not agree with them. So what do you do when you want an alternative to melatonin?

If you are looking for melatonin alternatives, you will be glad to know that there are quite a few. These non-risk alternatives may be just what you need to help you get that much-needed rest and sleep. Here is a look at some of the best melatonin alternatives that you can try out:

Sleep Masks: If you want to get good natural sleep, sleep masks are one of the simplest yet most effective solutions out there. A quality sleep mask, both glamorous and comfortable, should be made of a soft and natural material that covers your eyes so that light gets cut out to the greatest extent. This then allows the darkness work its magic to boost the production of melatonin. What is great about sleep masks is that they also cut off any visual distraction that could potentially keep you from falling asleep. Combine a sleep mask with earplugs to block out the noise, and you have the perfect sleep aid that stimulates your natural melatonin levels, so you get sound sleep.
Sleep-Aiding Herbal Teas: For centuries, herbal teas have been used to treat a wide range of ailments and diseases, including anxiety, depression, and insomnia. If you are looking for a delicious and healthy way to relax before bedtime and prepare your body for rest, herbal teas are an excellent alternative to melatonin supplements. You will find many special blends with chamomile, lavender, and valerian which are excellent natural sleep aids. There is nothing quite as calming and relaxing as sitting down quietly with a cup of herbal tea before heading to bed.
Magnesium Supplements: Studies have found that magnesium contributes to a good night’s sleep. The NIH says that when the body does not get an adequate supply of magnesium, it leads to inhibition of nerve cell communication which in turn causes cell excitability and a person becomes more nervous and stressed out than normal. Magnesium is a natural muscle relaxant and also effective in blocking cortisol production in the brain, which means that it helps in inducing an overall calming effect in the body which then allows you to fall asleep and stay asleep all night.
Glycine Supplements: Glycine is an amino acid that occurs naturally in the body and plays an important role in a number of different cognitive, musculoskeletal and metabolic functions. Your body also uses glycine to induce relaxation and kick start the sleep process. This makes it a good choice if you are looking for a supplement to replace melatonin supplements and improve the quality of your sleep. It has been shown to be effective in particular for people who are prone to waking up in the middle of the night. It has also been proven that glycine reduces brain hyperactivity and calms nervousness and anxiety that may keep you from sleeping. Plus, it does not leave you with that awful hangover or groggy feeling in the morning as melatonin does.
L-Tryptophan Supplements: Tryptophan is another amino acid that the body needs to produce serotonin, which is a chemical known for balancing and regulating moods. Serotonin also plays a crucial role in the production of melatonin, so it makes sense that boosting the levels of tryptophan in your body will help in achieving a restful night’s sleep. While research related to tryptophan as a sleep aid is quite limited, this supplement has nevertheless shown potential as an effective treatment for insomnia.
L-Theanine Supplements: Theanine is another melatonin alternative that does not have any known side effects. First discovered in green tea, it is now typically found in a number of different types of tea. It is known to act as a natural sedative and has a calming effect. Theanine is used for treating stress – physical and mental – as well as insomnia. L-Theanine is known to the regulation and generation of alpha waves in the brain, which occur when the body is deeply relaxed. When it increases alpha wave activity, Theanine helps in regulating sleep and suppressing hyper beta waves that might keep you awake and alert when all you want is rest and sleep.

As you can see, there are many melatonin alternatives that can help you sleep just as effectively as melatonin supplements. If you have difficulty falling or staying asleep, pick one of these alternatives and get that sweet, deep slumber that your body needs to stay energetic and healthy.

How to Lucid Dream

08/18/202408/23/2017 by Ben Trapskin

Lucid Dreaming Tips: How to Have Lucid Dreams

Do you have times when you wake up and can vividly remember your dream and why you dreamed it? For instance, if you ran into a friend you have not seen in years and then had a dream about going on a picnic with them, you know why you had that dream. Then there are other times when you cannot remember your dream. In most cases, dreams reflect real life, but there are times when they are completely random and can be controlled. This is known as lucid dreaming. It is when you are fully aware that you are having a dream and can do whatever you want. With lucid dreaming, your imagination is the limit, so anything can happen.

Here are a few tips on how to have lucid dreams:

Think about lucid dreaming before bedtime: Your chances of having a lucid dream are much higher when you make it the last thing you think about before hitting the hay. This is due to the fact that everything related to dreams is psychological. This means that when you think about lucid dreaming, your brain may become more aware of your surroundings even when you are sleeping.
Do not wake up: There can be times when your lucid dream is so exciting that you wake up. Doesn’t it just frustrate you when that happens? However, you can usually tell if you are about to wake up from your sleep. If you feel like you are gaining consciousness, calm yourself down and slowly rub your hands. Although there is no known reason why it works, in most cases, it does. Another very strange way to stay asleep is to turn in a circle and fall to the floor.
Have a consistent sleep routine: This tip is an obvious one. Your melatonin, or body clock, is set by going to bed and waking up at about the same time every day. You have mornings when you wake up 5 minutes before your alarm goes off, right? That is, your melatonin working. However, keep in mind that it cannot work if you do not have a consistent or proper sleep schedule.
Sleep in complete darkness: According to scientific research, your levels of melatonin are the highest at night while you sleep in complete darkness, around the time that you are dreaming. This helps in promoting vivid dreams and improving dream recall. The ideal situation would be when there is no difference in darkness when you open your eyes as when you close them. When you sleep with a light on, it decreases the quality of dreams and your internal clock gets messed up as the melatonin level in your body is brought down. Do not let light spoil your dreams.
Recall what happened throughout the day: This is a great thing to do while you are lying down before falling asleep. Start from the very beginning of your day and try to recall as many details as possible. What was the color of the car that sped past you on your way to work? Who served you at the restaurant? What was the color of his or her eyes? Go through the entire day and recall the events as well as you can. Practicing this each night will encourage you to increase your awareness levels subconsciously. You will be practicing lucid living without much effort in no time.
Eat lucid foods: Yup, lucid foods exist! There are certain foods that increase melatonin production, therefore making it easier for you to attain lucidity. Did you know that a teaspoon of mustard before going to bed can actually increase your chances of having a lucid dream? Lucid foods include white mustard, black mustard, sunflower seeds, almonds, oats, flax seeds, cherries, rice, poppy seeds, red radishes, tomatoes and of course, banana. Milk, eggs, fish, sweet potatoes, broccoli, lentils, and mushrooms are other lucid-friendly foods that also contain tryptophan. Include these foods in your regular diet will help you have lucid dreams more frequently than you did in the past.

Learning to have lucid dreams is fun, frustrating, daunting, bizarre, intensive and euphoric, yet lucid dreaming is ultimately an experience that is life changing and hugely rewarding. Like any other skill, learning to have lucid dreams is one that develops over time. There is no magical secret that can be passed from one person to another. However, the tips mentioned above can help immensely in giving you, lucid dreams more frequently.

Examples of Lucid Dreaming

Flying: Many lucid dreamers enjoy the sensation of flying or levitating. In a lucid dream, you might become aware that you can control your movements and begin to soar through the sky or explore underwater worlds.
Meeting famous people: You might choose to meet your favorite celebrity or historical figure in a lucid dream. You could have a conversation, ask for advice, or simply hang out with them.
Rehearsing a skill or event: Lucid dreaming can be used as a mental rehearsal space. Athletes, performers, or public speakers might use lucid dreams to practice their skills, improve their techniques, or prepare for an upcoming event.
Overcoming fears: Lucid dreaming can help address phobias and fears by allowing you to face them in a controlled environment. For example, if you have a fear of public speaking, you might use a lucid dream to practice speaking in front of an audience without any real-world consequences.
Resolving problems or conflicts: In a lucid dream, you can explore different solutions to problems or conflicts in your life. You might play out various scenarios, have conversations with people involved, or seek guidance from dream characters.
Exploring fantasy worlds: Lucid dreaming allows you to create and explore your own imaginative worlds, filled with unique landscapes, creatures, or situations. You might choose to visit a world from your favorite book, movie, or game or create a completely new environment.
Enhancing creativity: Some people use lucid dreams to tap into their creative potential, exploring ideas for artistic projects, inventions, or stories.
Spiritual exploration: Lucid dreaming can be used for personal growth or spiritual exploration, such as connecting with a higher power, exploring the nature of consciousness, or seeking insights into the nature of reality.

Movies that Feature Lucid Dreaming

Lucid dreaming has been portrayed and explored in various movies, often as a central theme or plot device. Here are some movies that feature or touch upon lucid dreaming:

Inception (2010): Directed by Christopher Nolan, Inception is a science fiction film that delves into the world of shared dreaming and dream manipulation. The protagonist, played by Leonardo DiCaprio, leads a team of specialists who extract or plant information in people’s minds through their dreams.
Waking Life (2001): Directed by Richard Linklater, Waking Life is an animated film that explores philosophical concepts, including lucid dreaming, through a series of vignettes. The protagonist experiences a series of dream-like encounters, questioning the nature of reality and consciousness.
Vanilla Sky (2001): Directed by Cameron Crowe and starring Tom Cruise, this psychological thriller focuses on a man who is disfigured in an accident and chooses to be put into a cryogenic sleep, where he experiences a lucid dream-like state, blurring the lines between reality and dreams.
The Science of Sleep (2006): Directed by Michel Gondry, this quirky romantic comedy explores the life of a man who has trouble distinguishing between his dreams and reality. His vivid dreams and imagination often bleed into his waking life, creating confusion and challenges.
Paprika (2006): This Japanese animated film, directed by Satoshi Kon, is set in a world where a device allows therapists to enter their patients’ dreams. The story revolves around the theft of the device and the subsequent chaos it causes as the lines between dreams and reality become blurred.
Dreamscape (1984): In this science fiction film directed by Joseph Ruben, a young psychic is enlisted in a government project that allows him to enter others’ dreams. He must use his abilities to prevent a nefarious plot that threatens the President’s life.

Lucid dreaming can be beneficial for various reasons, but it may also have some potential drawbacks. Here are some of the positive aspects and potential concerns associated with lucid dreaming:

Benefits of lucid dreaming

Personal growth and self-discovery: Lucid dreaming can be a tool for exploring your inner thoughts, emotions, and beliefs, leading to increased self-awareness and personal growth.
Problem-solving and creativity: Lucid dreams can be a space for exploring new ideas, testing out creative solutions, or brainstorming, which may translate into improved problem-solving and creative thinking in waking life.
Overcoming fears and phobias: Lucid dreaming can help you face your fears in a controlled and safe environment, which may ultimately help you overcome them in real life.
Enhancing skills and practicing new abilities: Lucid dreaming can be used as a mental rehearsal space, allowing you to practice and refine skills or explore new abilities, which could potentially improve performance in waking life.
Emotional healing and resolution: Lucid dreams can provide a space for resolving emotional conflicts, processing traumatic experiences, or gaining insights into personal relationships.

Potential concerns and drawbacks:

Sleep disruption: Frequent attempts to induce lucid dreams or engaging in techniques to prolong them might disrupt your sleep cycle or impact sleep quality, leading to fatigue or sleep disturbances.
Blurring the lines between reality and dreams: Some individuals may find that frequent lucid dreaming makes it more challenging to differentiate between their dream experiences and waking life, which could potentially cause confusion or disorientation.
Negative experiences: While many lucid dreams are positive, some individuals may encounter frightening or disturbing experiences, particularly if they lack full control over their dreams.
Escapism: Excessive focus on lucid dreaming might lead some people to use it as an escape from real-life problems or responsibilities, which could ultimately be detrimental to personal growth and well-being.

In conclusion, lucid dreaming can offer several benefits, but it’s essential to maintain a balanced approach and be aware of potential drawbacks. As with any practice, moderation and self-awareness are key to ensuring that lucid dreaming remains a positive and enriching experience.