Insomnia Blog

I know you are here reading an insomnia blog so I could assume that you have insomnia. But it is possible that you are looking for help for a partner or other family member. If so you may be wondering what you can do to help them. You may also be a bit desperate for some sleep yourself if your partner's sleeplessness disturbs you. I know someone who turns on the radio when she can't sleep!

It is never easy trying to find solutions for others. I have often done that for my husband and then I have to try and persuade him that what I have found is worth a try. You don't want to do it too often do you?

If I were looking for help with insomnia for a partner I think that I would go to Amazon.com and check out  books about sleep. I'd see what was recommended by readers too. I think their review service is fantastic. even if you are going to buy your book at the local bookshop, because of course you want to keep it in business, you can still use the Amazon reviews.

After finding a book I would read it myself then I would be able to innocently advise my partner about how to solve his problem.

Another thing that might help is the free PMR audio I am still giving away here. This will help if he/she is not able to sleep because they can't relax. Worth a try.

You could also sign up for my free email course about sleep, as it has a whole heap of free information in it on how to sleep. You can sign up on the right.

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Tags: can't sleep, sleep remedy, sleepless

Hi all

Well today I made a drastic change to the the Sleep Sound Program. I have taken the downloadable audios version off the market. It is a shame but it was causing me too many hassles. The audio files are very large, 54,000 MB for one then the second one 48,000 MB. So although I warned people that they might be better off getting the CD unless their internet connection was fast, people still tried to download. This meant that they sometimes would end up downloading a corrupted file, getting very frustrated and firing off at me. It was taking me so much time trying to sort things out and really I haven't got that time available. So I just decided to cull it.

There is a brand new Sleep Sound audio out. It has been completely re-recorded and is not at all the same as the original Sleep sound audio. So I have just called it "Sleep" so that there would not be any confusion. If you want to check it out the go to Sleep Sound.

You also get the "Go To Sleep Secrets" ebook as part of your purchase. I think it is very important to have the information that will help you get a good sleep every night. A lot of the sleep problem is caused by things we do, or don't do, during the day or evening. The ebook gives all that information and an action plan. The Sleep CD is going to work so much better if you give your lifestyle factors an overhaul at the same time.

 The other audios from the old Sleep sound program will reappear in due time. I plan to add them to the audios on my Magnetic Sounds site. There are quite a few there already if you are interested take a look. It isn't nearly finished yet as I need to write more info about each audio. It is here if you want to check it out; Amazing brainwave entrainment audios

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Have you heard that lack of sleep can result in obesity? Well a recent study claims to have teased out why this may be. It seems that sleeping too little encourages snacking. 

In this  2008 study, headed by Plamen Penev, MD, PhD, of the University of Chicago, 11 men and women agreed to spend two 14 day periods in the sleep lab. On the first occasion they were restricted to 5.5 hours of sleep and on the second they were allowed 8.5 hours. On each occasion they were able to eat whatever they liked.

Results showed that when they were restricted to 5.5 hours of sleep they ate an average of 1,087 calories in snacks. On the days after  8.5 hours sleep their snacks averaged only 866 calories.

But don't get too anxious about this because total calories consumed and total weight gain was not different. The short sleep and the normal sleep resulted in a similar average daily intake and weight increase. The only difference was that they ate more of their calories as snacks when they were sleep deprived.

Of course this was a small and vey short study so I wouldn't put too much weight on it! 

SOURCES:

SLEEP 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies, Baltimore June 7-12, 2008.

Plamen Penev, MD, PhD, University of Chicago.

Sanjeev Kothare, MD, spokesman, American Academy of Sleep Medicine; department of neurology, Harvard Medical School.

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Tags: insomnia, sleep, sleep deprivation obesity, snacking, weight gain

I find exercise very difficult to do on a regular basis. I feel great when I have exercised, both mentally and physically,so why don't I just do it? You tell me! I even know that it helps insomnia. Here is a bit from my ebook, "Go To Sleep Secrets", which you can get for free with my Sleep Sound Audio Program.

"The amount of physical activity that you expend during the day is a key ingredient in helping you to sleep at night. The more active you are the more likely it is that you will be able to relax fully at night and fall asleep easily.

With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular. Keeping up your physical activity during the day may also help you deal with the stress and worry in your life.

If you are serious about curing your insomnia you will make the effort to do it. Once you get into a routine of exercising you will find it much easier to keep it up than if you only do it once in a while when you feel like it.

Studies have shown that there are beneficial changes in our brain chemistry when we exercise regularly. There is a direct correlation between how much exercise we take and how we feel, both emotionally and physically. The goal here is to give your body enough stimulation during the day so that you are not restless a night.

Adding regular exercise to your daily schedule will also improve your overall health and benefit you emotionally, which can be a natural remedy for your sleeplessness."

I have no excuse, I know that exercise helps.

Today I read that another study has found that exercise helps you to overcome insomnia. This study, from the University of Sao Paulo, found that moderate aerobic exercise improved chronic insomnia. It was a rather small study in which 28 women and 8 men, who all suffered from chronic insomnia, were divided into four groups; moderate aerobic, heavy aerobic, and moderate strength plus a control group. The results showed that moderate aerobic exercise reduced the time it took to fall asleep, reduced poor sleep and increased total sleep time. It also reduced anxiety levels.

Challenge: See If Exercise Helps Your Insomnia

Let's try it the exercise cure. It is easy enough to give this a try and see what happens. Are you game to give it a go? I have an exercise machine and I will do 30 minutes on it each day this week and come back here and report the results. Don't be put off if you do not have an exercise machine, you don't need one to get some decent exercise. Go for a brisk walk instead. Brisk means it makes you a little out of breath but not so out of breath that you can't talk. 

 OK? I will report back each day and you are welcome to do so as well.

  PS This very minute my DH came in and asked me if I would like to go for a walk on the beach with him! Bye Bye.

Here is a Poll For You 

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Tags: can't sleep, exercise and sleep, insomnia

I just want to let you know that I have made a Progressive Muscle Relaxation audio for you and its free.

Progressive muscle relaxation, or PMR for short is a relaxation  technique. It helps you to learn what a completely relaxed muscle feels like. The audio guides you through this exercise and helps you to become less tense. I recommend this basic pmr relaxation exercise for anyone who is feeling a bit stressed. Stress and muscle tension can cause insomnia.

So if you think it might help you go to this url and download it right now.

Magnetic Sounds

If you like it all I ask is that you come back to this blog or to the magneticsounds.com blog and leave feedback about it. Also would be great if you could social bookmark this page!

Social bookmark means click on "Share this" and then go to one of the sites in that list and bookmark this site.

Thanks

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Tags: pmr, progressive muscle relaxation, relaxation exercise, relaxation techniques, stress relaxation

I have just finished making a new brain wave entrainment audio for sleep induction. So far only one person has tried it out, apart from me, and I need more testers. This audio uses isochronic beats which means you can listen without using headphones. The sound you will hear is the ocean. If you would like to be a beta tester for my audios read all about it here: Magnetic Sounds

Sorry not to have written here lately but I have been really busy making new audios etc. I do plan to be more regular here.  

Subscribe to the RSS feed so you can know when a new post is made. 

Leave a message if you need more info on subscribing to feeds.

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Tags: audio, audios, Brainwave Entrainment, download, insomnia, mp3, sleep

Women are twice as likely to suffer from insomnia than men.  There are several reasons for this and at different times in their life women may suffer from all of them.

• The menstrual cycle with its fluctuating hormone levels is thought to increase women's reactions to stress. Stress and anxiety lead to sleep disturbance and the sleep deprivation then leads to more stress and anxiety.

• Sleep can be disturbed during pregnancy due to hormonal changes and in late pregnancy due to discomfort.
• Studies have shown that 30% of women who work outside the home report sleep disturbances.Younger women usually sleep better than older women but are vulnerable to sleep deprivation caused by their busy lives. Many women are working full time as well as their roles as wives and mothers. They often ignore fatigue and keep going, cutting back on sleep that they desperately need. This too becomes a vicious cycle.
• Another problem time for women is menopause when female hormones are again in flux. At this time night sweats may also disturb sleep.
• As they age both women and men sleep more lightly and are more likely to be disturbed by sounds that they would have slept through when younger.  Ageing can also bring health problems that disturb sleep.

When seeking a treatment for insomnia it is important that these various causes are considered. Treating insomnia without understanding what may be causing it is unhelpful and may result in women being given sleeping pills when other avenues of treatment would be more effective.  

 A natural cure is one that will work long term and sleeping pills do not come into that category. 

Sleep Sound audios are a natural treatment for insomnia that will be useful for people of any age. They can help you to get to sleep and, if you wake in the night, to get back to sleep. Check them out now. Sleep Sound Insomnia Treatment  

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Tags: insomnia treatment, women insomnia

I finally finished the new look Sleep Sound web site. I have uploaded CD versions of all the the audios because a lot of people have trouble downloading these big sound files. In fact I am thinking of getting rid of the downloadable versions altogether because it is a bit of a headache.

The CDs are much easier and to make it even easier you can buy the audios one at a time without having to buy the whole program. They are only $12 each and I can tell you that is an incredibly good price for a brainwave entrainment audio. The new relaxation audio, Deep Alpha Relax is really lovely and I would love you to hear a clip from it. You can hear a clip from this audio and the others here: Sleep Sound Program

All feedback welcome!

Liz 

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Tags: Brainwave Entrainment, insomnia, relaxation audio, sleep, sleep-sounds

Sorry not to have written much in the insomnia blog lately. I have been working very hard to get my new Sleep Sounds audios and web site completed. The site has a radical new look with a brand new template and I have added a new audio to the Sleep Sound package. So now you get 6 audios for $57. Its cheaper than a meal out for two and a great bargain, if I say so myself.

On my new site you can listen to a clip of each of the 6 audios in the Sleep Sound program. It means downloading a snippet of each audio which is a bit clunky but I am working on a better system.  I didn't want to leave the old site up for another week while I get that work done though. 

 Have a look and please  give me some feedback on it. Does it work on your computer and screen resolution?  Its here: Sleep Sound.

I am using the audios to help me sleep again as I have been going through a bad patch lately and they still work really well for me.Not on a night when I drank strong coffee at 10 pm though! I don't always follow my own advice!

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Tags: can't sleep, insomnia treatment, sleep-sounds, sounds for sleep

 A quick note that has nothing to do with sleeping. This is for those who want to promote their own blog or web site.

Just want to mention that you can post comments here, so long as you are not a spammer, and they will be followed by the search engine robots. Did you know that Wordpress and othe r blog platforms have the links in posts set to "no follow" by default. I don't think they should because it certainly doesn't stop spam and it may discourage genuine posters. I have downloaded and installed a plug in that sets your links to "follow" ie it disables the "nofollow" set up. So now I will see whether I get pages of nasty spam comments to sort or not!

Anyway feel free to post a comment knowing that your link will help your link reputation.

If all this makes no sense to you at all don't worry! Its just for those who want to increase seo.

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