CBT restricted sleep natural sleep aid for insomnia

Cognitive Behavior Therapy For Insomnia

The question of trying out a natural sleep aid treatment for patients of chronic insomnia (lack of sleep) is not a new idea. In fact the various negative impacts that may arise from lack of sleep alone are enough reason to consider natural options to remedy the problem.

By natural, this has often been misconceived for using plant based ingredients in the pharmaceutical drugs used in addressing insomnia. However, cognitive behavior therapy for insomnia (CBT-i) does not rely on any medication and there are no drugs used at all. After the stunning results that indicated this approach is just as effective in treating chronic insomnia as the conventionally approved and accepted drugs (benzodiazepines, Ambien, Lunesta…), many victims of the condition may consider CBT-i.

What is CBT-i?

In order to understand the concept of cognitive behavior therapy used in addressing insomnia, it is first important to discern the condition and the root causes. The lack of sleep can be caused by several factors that range from stress and discomfort to poor diet habits and sleeping practices, illnesses and other less clear reasons. However, the main cause of insomnia is generally viewed as disturbance in the brain that causes a constant state of wakefulness and the more aware the victim is of their wakefulness, the less likely they are able to achieve efficient sleep. COBT-i is a natural recovery therapy offered without the use of any drugs and addresses the root cause of insomnia. This therapy is administered in 5 main phases as follows;
• Phase 1– This involves the doctor prompting victims to lay out the negative beliefs and feelings about sleep that may lead to insomnia. These include fear of not falling asleep or getting enough sleep and irritations. The doctor then advices why these feelings do not help and offers alternatives that can be used to establish a “sleepy” attitude in bed.
• Phase 2 – This is known as stimulus control and the therapist basically helps the victims maximize their association of the bed with sleeping. This includes advising against stimulating activities and behaviours that may increase wakefulness in the bed.
• Phase 3 – This simply involves advices that are aimed at helping the victim minimize wakefulness when in bed. Insomnia patients are advised to go to bed only when they feel sleepy to avoid the negative feelings that arise when you cannot fall asleep.
• Phase 4 – This phase involves offering recommendations that will help victims achieve healthy sleep patterns and hygiene. This includes sleeping in clean environments (with no pests and distractions) that promote sound sleep and avoiding daytime naps as well as night caffeinated drinks.
• Phase 5 – This final phase involves advice about relaxation techniques like meditation and mindfulness that can be pursued to slow down brain activity and allow sleep to kick in.

From the five phases, CBT-i addresses the root core of insomnia and provides alternative natural methods of avoiding circumstances that will lead to this condition. It is based on the vicious cycle (spiralling) which explains how the negative feelings and self-destructive behaviours often lead to other feelings and worse behaviours that ultimately cause chronic insomnia. Although pharmaceutical medication such as those mentioned above have been proven to treat the condition, it is also well documented tat they can lead to chemical and psychological dependence on the drug. Those suffering chronic insomnia will also soon develop resistance which only worsens the condition since you now have to increase the dosage opening up to more side effect impacts.

CBT-I research statistics
Cognitive behaviour therapy for insomnia has been researched and proven to be a functional natural sleep aid. A systematic Meta analysis of research studies done on the effectiveness of CBT-I was recently undertaken by physicians at the MSDC (Melbourne Sleep Disorders Center). The study was done on actual results obtained from the therapy as well as a review of books and materials published by various authors on the subject. In general representation, CBT-i resulted in patients falling asleep 19 minutes earlier, sleeping 26 more minutes in sound sleep (without waking up in the middle of the night) slept 7.6 more minutes and had their sleep efficacy improved by 10%. They concluded that CBT-i is just as effective as the pharmaceutical drugs albeit without any side effects of dependence and resistance.

While the statistical amount of sleep time seemed insignificant, sleep efficacy (quality and effectiveness) was very important and the result corresponds what studies done on medication drugs have yielded. The results of the studies were well documented in the Annals of Internal Medicine in June 8 and can be checked for further elaboration of CBT-i efficacy.


Should We Stop Worrying About Sleep?

Do We Need To Stop The Sleep Shaming?

Do you keep waking up totally unrefreshed, gulping down your morning caffeine so you can at least mimic being awake, only to be faced with yet another report about how lack of sleep is likely to kill you? Make you fat? Render your future worthless? Be the end of us all?

Is lack of sleep really so bad? Well, YES and NO. Aside from being inconvenient, lack of quality sleep also affects how the brain functions. However, lack of sleep isn’t that bad for all of us and like anything in life, if it adversely affects you personally you will know about it. and there are many avenues to explore to help aid restful sleep. Worrying about what not sleeping is potentially doing to your health is not one of them!

Let’s start by talking about the most common reasons why lack of sleep is considered as a “sin”:

Brain Shrinkage
According to some studies, (http://articles.mercola.com/sites/articles/archive/2014/09/18/poor-sleep-causes-brain-damage.aspx)  lack of sleep can turn you into a bird brain. Perhaps, you’re raising your eyebrow right now, thinking that’s impossible. Well, based on studies, poor sleep quality can result in a decrease of brain volume, specifically in the cerebral cortex. This is the part of the brain where our thoughts and how we interact with the world are being controlled. Thus, lack of sleep can result to shrinkage of the frontal cortex, negatively affecting our self-control, problem-solving, logic, and planning skills. Maybe that’s the reason why it’s taking you forever to solve that crossword, don’t you think?

Memory Loss
Feeling forgetful lately? It’s probably because you’ve been watching reruns of your favourite shows all night! However some studies have shown that certain memories become ‘stable’ during REM sleep- the time when you dream. You can read more here: http://newsinhealth.nih.gov/issue/Apr2013/feature2

Leads to Obesity
No doubt about this. If you’re up all night, then there’s a bigger possibility that you’re sitting in front of the couch or computer as you munch on your favourite junk foods. Not only is your metabolism slower at night, but your digestive system shouldn’t really be digesting large quantities of food during its’ ‘rest time’.

Research shows that people who don’t sleep adequately have physiological abnormalities that may increase appetite and calorie intake. The level of leptin -a hormone which stimulates the appetite – falls in subjects who are sleep deprived, which then promotes appetite. People tend to confuse signs of fatigue with signs of hunger making those late nights a danger zone to both our sleep and our weight.

Although lack of sleep can be “unhealthy,” believe it or not, it can also have a lot of perks, and we’re going to discuss some of it:

The Benefits of Sleep Deprivation

More Time for Productivity
If you’re not sleeping, there’s a huge possibility that you’re doing something. Got a book that you have been desperate to read? How about a movie that you’ve been dying to watch for weeks? A chapter or two of that novel you are writing? 3 am is a great time to be productive, so enjoy! Do whatever you want, and it’s alright. Many entrepreneurs and great innovators come up with their best ideas at silly ‘o’ clock in the morning!

The Successful Night Owls
Despite the fact that lack of sleep can be deemed bad for us, there are some who have managed to become successful even with limited sleep. These are some of the famous personalities who are not only night owls, but happen to be among the most successful and prominent figures in the world, coincidence? I think not!:

Laurie Tucker
Being in the shipping industry is a 24/7 project, employees rush around the globe just to deliver the packages to their rightful owners. Considering that, it’s no surprise that the senior vice president of FedEx’s Corporate Market department, Laurie Tucker, is a true-blue night owl. According to this lady, her day ends at 2:00 am and rises at 6:00 am.

Michael Lewis
This non-fiction author of Flash Boys is a night-time writer. His ideal writing schedule is 7:00 pm-4:00 am. If you’ll think about it, this actually makes sense. An extreme late night schedule can be beneficial to writing, because this is the time where it’s very quiet and peaceful.

President Obama

Despite the fact that the US president Obama begins his day at 8:30 in the morning, he considers himself as a night owl, because he spends about a half hour reading before he hit the hay and that’s around 12:30 am– sometimes, a little later. This is his past time that’s also his priority at the same time, but because he’s a president, the only time he can catch up is when he’s about to go to bed.

Bill Gates

Co-founder of Microsoft. One of the most successful people in the world barely sleeps 6 hours a night. It doesn’t seem to have done him any harm!

Marissa Mayer

CEO of Yahoo! Quoted as sleeping around 4-6 hours per night.

Mark Zuckerburg

Founder of Facebook. Known for falling asleep with barely a bedtime routine to speak of, and reportedly sleeps for around only 5 hours a night.

Jack Dorsey

Founder of Twitter and CEO of Square manages to squeeze in 4-6 hours.

Indra Nooyi

Chairman and CEO of PepsiCo since 2007 sleeps a meagre 4 hours a night.

Dominic Orr

President and CEO of Aruba Networks also gets by on around 4 hours per night.

Tom Ford

Fashion Designer, apparently sleeps only 3 hours each night

Thomas Edison

Famous inventor, regarded sleep as “a heritage from our cave days”, and required 3-4 hours per night

There you have it. We can say that lack of sleep has it perks and drawbacks. What should you do about it? Our advise is, stop thinking about sleep so much, and don’t be harsh to yourself. Sleep when you want to sleep, and stay up if you want to. This is the only way where you can savour your productivity and have sweet dreams as well. After all, there is nothing like worrying about sleep to stop you from sleeping!

Drinks and food that help you sleep

6 Proven Foods & Drinks To Help You Sleep

6 Must-Have Foods That Can Help You Fall Asleep and Stay Asleep

Struggling to get some shut-eye? In need of forty winks? Don’t panic – we’re here to help. If you’re having trouble falling asleep (and staying asleep!), what you eat could be playing a bigger role than you might think. Lack of sleep can make you grouchy, unable to concentrate, and might lead to a decline in productivity at work. However, making a few changes to your diet can quickly rectify the problem and provide you with the good night’s sleep you’ve been craving. Here are six of the best foods that help you sleep.

1. Milk

Yep, you’ve probably heard this one before, but research suggests it’s really true. Drinking a glass of warm milk before you hit the hay can help you sleep better. But, why? Well, dairy products like milk are jam-packed with an amino acid called tryptophan, which can help you get a good night’s sleep. In particular, tryptophan helps to increase melatonin and serotonin in the brain – two chemicals which can provide us with a relaxing feeling. So, next time you’re struggling to sleep, steer well clear of caffeinated sodas or juice, and opt for warm milk instead.

2. Cereal

If you thought cereal was just for the morning, think again! Studies have shown that a bowl of your favorite cereal, or even a few oatcakes, can have a positive impact on the body if you are trying to get to sleep. You should eat a carbohydrate-rich snack like this about an hour before you get into bed in order to increase the amount of insulin in the body. Here’s the scientific part: insulin can help to get rid of the amino acids that might block or prevent tryptophan from entering the bloodstream. The result? More tryptophan can enter the brain, leading to more Zzzzz….

3. Tuna sandwich

Yes, a simple tuna sandwich can really help you to get to sleep. That’s because tuna contains plenty of tryptophan (the amino acid we talked about earlier). Couple that with the carbs found in a slice of wholemeal bread (carbs can increase tryptophan intake in the brain), and you’re onto a winner. Aside from its sleep-inducing properties, tuna has a plethora of other health benefits, and should be something that you eat more of on a regular basis. First up, it’s low in fat, making it the perfect companion if you are trying to lose weight or improve your general health. It’s also rich in protein, which can help to increase lean muscle mass. Give it a try!

4. Spinach

Spinach may not be to everyone’s taste, but it could definitely help you if are struggling to get to sleep every night. That’s because it’s rich in magnesium, which can work together with calcium to relax the muscles and promote a feeling of wellbeing. If you’re stressed out after a long day at work, or have something on your mind, spinach can help you to relax and promote natural sleep. What’s more, spinach can help you to stay asleep and not wake up during the night. So, if you’re serious about your sleep, add spinach to your shopping list.

5. Leafy greens

What do broccoli, asparagus, and celery all have in common? Well, apart from being green, they contain loads of calcium – one of the most important minerals that your body needs to function properly on a daily basis. Calcium can help the brain to manufacture more of the substance melatonin – beneficial in helping you get to sleep – and studies show that consuming a nutritious snack comprising of leafy greens about an hour before bedtime could prove to be advantageous for insomnia. As well as helping you to get more slumber, these vegetables are low in fat and can decrease your chances of developing life-threatening illnesses such as stroke and heart disease.

6. Chamomile tea

A mug of warm, delicious chamomile tea can also help you to sleep. Although there isn’t a lot of research that suggests chamomile (or any tea for that matter) can have a sedative effect on the body, many people find a cup of tea before bedtime to be extremely relaxing – and that can only be a good thing. You will be able to dry out chamomile flowers yourself and brew your tea, or pop to the store to purchase already-made tea (be careful to choose a brand that’s caffeine-free!).

sleep better shorter

Soothing Sounds For Sleep

Calming Sounds & Music To Help You Fall Asleep

Whether a sound is disruptive or relaxing depends on the individual. We generally find sounds pleasant because we associate them with positive emotions. Some people find the sound of a ticking clock highly irritating, while others find it soothes them. There are many types of sounds out there and if you’re trying to relax to them, then you may want to learn more about the best types you should listen on.

In fact, in order to find out if a particular sound helps you relax, you need to try it for a few nights until you can have a clear understanding of whether it works for you or not. So if you want to sleep better, then you may want to try some of the sounds we’re going to talk about below.

White noise

One of the most common types of noise, white noise, has the power to mask all other sounds and that’s because it effectively combines all of them in one sound pattern. In fact, it’s so helpful that it is used by millions of people suffering from insomnia in order to help them sleep better. However, if you do want to try listening to white noise, you may want to avoid those cheap apps you can find anywhere online, since they can cause nerve damage and permanently damage your hearing. Instead, you may want to replace them with a white noise machine. (See a list of the best selling noise machines at the end of this post)

The sounds of nature

The sound of rainfall, thunderstorms, rainforest animals and ocean was are some of the most pleasant sounds that a lot of people love falling asleep to. The reason these sounds can make us fall asleep faster is because they don’t include fluctuations in frequency and amplitude. However, if you plan on using ocean sounds, make sure you have a toilet nearby. That’s because the sound of water can make you want to use the toilet.

Pink noise

Pink noise is basically acoustic energy that’s evenly distributed by octave throughout the entire audio spectrum. What’s really interesting about pink noise is that it occurs naturally in a few natural systems, such as traffic flow, quasar luminosity, but also your heartbeat rhythms. It’s probably because of the latter that people find it so relaxing that they can immediately fall asleep to it.

Brown noise

Did you know that brown noise also includes blue, pink and white noise? As where its name stems from, it comes from botanist Robert Brown whom you may have already studied in school. But if you don’t know who Robert is, you should know he’s the one who discovered the Brownian motion in the eighteen hundreds.

What makes brown noise relaxing is the fact that it has an inversely proportional spectral density, so while its frequency increases, its power decreases. This means that if you are to play it at lower frequencies, it has a lot more power than when you play it at higher frequencies. But enough with the scientific explanations and let’s see why this type of noise is so relaxing to the human ear.

Well, brown noise is extremely similar to the sound of a low roar and people usually associate it with a strong waterfall. That’s probably the reason why so many find it very relaxing and the perfect sound to fall asleep to.

Relaxing music

Relaxing music comes in a wide range of forms, but we can easily distinguish two categories: beatless relaxing music and relaxing music with a beat. Obviously, out of the two, the former is the one that can help you fall asleep faster, since there is no beat. But talking about relaxing music is extremely hard, since it involves thousands upon thousands of sounds and each of them have a different frequency that affects your mood in a different way.

In general though, relaxing music incorporates mellow sounds, which can be electronic or produced by instruments (pianos, percussion instruments such as guitars and so forth). By inducing a positive mood, relaxing music not only helps you fall asleep faster, but also has various healing properties which can greatly improve your overall health. (See the best-rated relaxing music below)

As you can see, if you’re having trouble falling asleep or maybe suffer from tinnitus and want to find a good way to block out that annoying ringing in your ears, these types of sounds can bring you the relief you’re looking for. By playing them every night, you’ll be able to sleep better and wake up in the morning feeling completely rested and ready for a new day!


Bestseller White Noise Machine


Bestseller Relaxing Music

How to Get to Sleep and Stay Asleep!

For those who are having difficulty falling asleep and staying at sleep at night, you probably know how problematic this can be. Most people who have insomnia or any sleep disorders suffer from this, but even those who don’t could also experience this kind of problem– wherein the brain wouldn’t stop working even when the body is tired.
There are a lot of techniques on how to stay asleep, but this would take a lot of trial and error. Likewise, most of these tips are considered to be unconventional, because there’s no typical sources to prove it, but they still works like a charm.

Without further ado, if you’re having trouble staying asleep, here are some of the natural, yet effective ways that you can try:

Establish a Relaxing Bedtime Routine
A consistent effort to relax and unwind before hitting the hay are some of the great ways that can help you easily fall asleep for a longer period of time. Also, a peaceful bedtime routine automatically sends powerful signals to your brain, telling you that it’s time to wind down and let go of those daily stress and tension.

Your Room Should Be Colder
In order to fall and stay asleep, your body should be cooled down. Thus, it’s important to make your bedroom cool, especially when you’re about to go to bed.

The temperature of your bedroom should be around 18 C with proper ventilation. A room that’s too hot or cold could negatively affect the quality of sleep.

You don’t need to go to the expense of buying an air conditioning unit. A decent floor fan like the Honeywell Oscillating Tower Fan can be switched on and a timer set to cool the room before bed, or if you find, like most people, that white noise helps you to sleep, leave it running for an hour or two to lull you into a deeper sleep

Make Sure Your Bed Is Comfortable
You should have enough room to turn comfortably and stretch. If you usually wake up with an aching neck or sore back, then it’s advisable to get a new mattress or invest in a better pillow. Don’t be afraid to experiment with different levels of mattress firmness, egg crate toppers, and pillows that are capable of providing the amount of support you need.

Stay Away from Caffeine in the Later Afternoon or Evening
Caffeinated beverages, such as coffee could keep you too wired to fall asleep, even when it’s already bedtime. So, better avoid those drinks around afternoon, until going to bed.

Stay Away from Hot Baths
Most people would suggest taking a hot bath to relax yourself, but we beg to disagree. Are you aware that your body needs to lower its temperature in order to fall asleep. That said, taking a hot bath would just keep you up for hours.

However, if you do enjoy soaking in a hot bath, just finish your bath at least 2 hours before going to bed. This way, your body will have enough time to cool down. Furthermore, you could also use a hot pack and apply it to your neck and shoulders before going to bed. Unlike taking a bath, this wouldn’t warm up your whole body, but it would actually help in reducing the stress and tension around the shoulders and neck area. A cold neck is actually a major cause of people waking in the night during the colder months. All you need is a cheap wheatbag (you can even infuse it with sleep- inducing lavender, or buy one already infused)

Keep the Noise Down with the Help of a Sound Machine
If it’s impossible to avoid or eliminate the noise of city traffic, loud neighbors, barking dogs, or any other people from your household, you could try masking it down with the help of a special sound machine.

These sleep machines could reduce health risks and improve not only the quality of your sleep, but also the quantity of your sleep, leading to all the benefits of a good night’s sleep, such as:

– Better mood
– Feeling refreshed when you wake up
– Less drowsiness during the day
– Improved memory
– Lower risks of vehicular accidents

See the current best-selling sound machines at the end of this article

A Night-time Ritual Is a Must
If you want to fall asleep and stay asleep, it’s important to create a night-time ritual. This could range from shutting the TV, turning off the computer, to not answering your phone an hour before going to bed. Also, you should look for activities that you find relaxing, such as reading a magazine or novel, and drinking some warm milk or decaffeinated tea.

Final Thoughts
There are no quick fixes for sleep issues. The key is, allot some time and try to figure out which remedy or methods works best for you. Likewise, try to find a routine that works well and stick with it. However, if after some time, it seems like the remedy no longer works, it’s an indication that you should change it up. The human body changes, and you should be ready to adapt. We hope that these practical tips will help you sleep well tonight!

Bestseller Sound Machines

sleep sound machine

Sleep and Sound: Your Definitive Guide

We are all different, and so are our sleeping patterns. Some people fall asleep the moment head meets pillows. Others toss and turn until the early hours of the morning. It could be stress, or a prolonged thought process that causes them to lose sleep. Maybe it is just that they are wired that way. Whichever the case, sleep is important! You can never underestimate the effect of a good night’s sleep. You get time to rest as your body unwinds and continues with its development. When you wake up in the morning, you feel refreshed and ready to attack the day head, be it in class, at work or around the house- in an ideal world anyway. If you happen to lack sleep at night, then it might be time to invest in your own sleep for once and for all.

Introducing sound machines

If you are having trouble sleeping, the best possible remedy you might think of is the use of medication. However, this will only fix the problem in the short run and bring about problems in the future. Under these circumstances, the best solution will be the use of a sound machine. These are appliances that sooth you to sleep by stifling the background noise in a particular setting. In addition, they produce their own-programmed sounds that mimic nature in a bid to help you enjoy a good night’s sleep. This happens through a concept called white noise. In the simplest terms, white noise is the combination of all frequencies.

The concept of white noise

In strict scientific terms, white noise is too penetrative, too unnerving and very uncomfortable. A good example of white noise in its purest form is the static that your TV or radio produces when it cannot access a particular frequency. However, when used in the context of sound machines, this term simply refers to the type of noise that happens continuously, does not stop and does not change in rhythm. Ambient sounds, noise from machines and sounds of nature all loosely belong to this category of noise. When it comes to making the choice of a sleeping noise, different people will go for different alternatives. There are those who like the gentle lapping of water against the beach during tides. Others will choose the soft thud of a waterfall while others will opt for distant thunderstorms. Generally, very few people choose the harsh grating sounds of pure background noise.

Understanding the working of white noise

The idea of using sound machine to help you sleep might sound strange, even ridiculous. However, it actually works. If you live close to the streets, chances are that you are going to hear many nightly noises that could be distractive. Your brain tends to focus on such noises and this prevents you from sleeping peacefully. Using white noise creates a continuous stream of sounds that are regular and flawless. Therefore, your brain does not get distracted because the noise it is registering is not unusual and does not send alarming signals. At the same time, sounds from the machine will drown out any other external interference. The catch with white noise is that it does not technically drown out these other noises, it just integrates them through a process called is sound masking.


Music versus white noise

A great deal of research has gone into the use of music as an aid to sleep. The conclusion is that yes, music works to sooth you to sleep, with different people preferring different tunes. However, it simply does not carry with it the sophistication that sound machines bring. It does not even really mask the sounds; it just literally drowns them out through the application of volume. This means that if the external noise is high, then you have to put up the volume too. In addition, white noise does not trigger any kinds of memories that music does. If you are using a blend of tunes to help you to sleep, chances are that they will remind you of something like a place, a person or a situation. When this happens, your brain drifts from trying to calming down and sleeping. Instead, it starts digging into its reservoirs to sift through memories in a bid to isolate the one each tune triggers. At this point, you are no longer trying to sleep: you are sinking further into the lack of it.


Choosing a sound machine

If you happen to decide on using a sound machine to help you sleep, then you are spoilt for choice. There are numerous sound machines available on the market and you need to find the one that best suits your tastes. There are some sound conditioners that will come with frequencies you simply do not like. Give them a wide berth and go for the ones that have a wide array of frequencies from which to choose. You will find it easy to work with machines that have screen panels or buttons listing the available sounds that you can listen to by the act of pressing a button. Like the ever-popular Ecotones Sound and Sleep Machine. Others do not have this feature and you will therefore need to keep pushing buttons without knowing exactly what you are looking for and where to find it (Much like the irritating iPod Shuffle!) It is generally a good idea to work with whatever leans towards full automation, as it will make everything easy for you.


Gauging the effectiveness of sound machines in lulling people to sleep

Generally, noise machines have proved very effective in aiding the process of sleep among all ages. Research that has taken place in hospitals show that patients will experience disturbances and random spells of wakefulness in the absence of such machines. Noticeable changes occur when sound machines are in play: there are fewer cases of torrid nights and there is a general atmosphere of peace at night in wards. Naturally a good nights sleep will only serve to help the healing process.

Some therapists use sound machines in their waiting areas. Not only to help relax the client but to ensure what is said in the therapists room stays in the therapists room.

So before trying a less natural approach to help you fall, and stay asleep, give the sound machine a try. With the prices ranging from $20 – $130 there is a sound machine to suit all budgets.

Best Selling Sound Machines


sleeping in

7 Ways To Hack Your Sleep

Are you tired of waking up repeatedly in the middle of the night? Do you struggle to fall back to sleep? Do you frequently wake up tired and moody, even though you slept for eight hours or more? If so, then the chances are that you are not getting enough of the good stuff, and the secret lies in quality, deep REM sleep. You do not need to learn how to live with insomnia. Here are seven useful sleep hacking tips that will help you wake up fresh and energized day after day


  1. Give The Aura A Try

Aura is a device designed to analyze and record details related to your sleep environment, such as the light level, the overall room temperature throughout the night or the amount of noise pollution, while providing you with a melatonin-stimulating orange light along with soothing frequencies designed to restore the balance of your body’s natural circadian rhythms. In other words, Aura is specifically designed to create the perfect sleeping conditions, and the best thing about it is that you can easily place the sensor under the mattress to monitor your heart rate, your breathing cycles or your sleep patterns at the same time. See The Aura here


  1. BluBlocker Glasses

Recent studies have revealed that those who use gadgets such as tablets, laptops and smart phones just before going to bed are likely to need more time to fall asleep, as opposed to those who do not. Statistically speaking, one in ten Americans look at their screen before bed, and the high concentrations of blue light emitted by these devices take their toll on the natural production of melatonin, the hormone responsible for inducing sleep. This is where the BluBlocker glasses step in – their amber lenses simply shield your eyes from this bothersome light, thus preventing it from interfering with your melatonin. You can find BluBlocker glasses here


  1. Eat Only Low-Glycemic Index Foods Before Bed

You are what you eat – we have all heard that countless times. However, the truth is that your dinner can make or break your night’s sleep, and nutritionists advise us to eat tryptophan-rich foods (such as turkey or chicken) before bed, along with low-glycemic index foods in very small quantities. Low blood sugar is one of the main culprits behind morning fatigue and headache, and the good news is that you can easily prevent that by eating some almond butter, a yoghurt or an apple right before you go to bed. Also high on the list if friendly sleep food are fish (especially halibut, salmon and tuna), Jasmine rice, Cherry juice, Kale (you can make delicious kale crisps..http://allrecipes.com/recipe/baked-kale-chips/) and bananas.


  1. Try Phillips Wake-Up Light Plus

The sleep-related technology has sky-rocketed over the past several years, and the Phillips Wake-Up Light Plus is certainly one of the most sought-after gadgets amongst those who have a hard time sleeping at night. In a nutshell, the device aims to mimic the light of the rising sun while generating soft and very pleasant natural sounds that will slowly help you wake up. The reason why we hate alarms so much is because they wake us up so abruptly – Phillips Wake-Up Light Plus has a radically different mechanism of action, and the latest model even has a dusk simulator embedded in it!


  1. Use White Noise To Address Noise Pollution


One of the main reasons why people have a hard time falling asleep (and staying asleep throughout the night) is because of the noise pollution that lingers in the room. Researchers have shown that white noise, or nature sounds, can tackle this bothersome noise pollution that is often generated by road traffic, neighbors and such. The Marpac Dohm is still considered to be the Daddy of all white noise machines. Find White Noise machines here


  1. Light Therapy

Light therapy has been used for years to treat disorders related to the circadian rhythm, such as seasonal affective disorder or delayed sleep phase disorder. Also referred to as Heliotherapy or Phototherapy, red light therapy involves the exposure to polychromatic polarized light for a limited period of time, thus stimulating sleep.

  1. SleepGuard for Bruxism

Lastly, Are you a grinder? A recent survey suggests around 8% of us grind our teeth in our sleep..and that’s only those that have reported it. Among problems such as headaches, jaw tension, and dental trouble, tooth grinding interferes with the quality of sleep. SleepGuard is a state of the art biofeedback monitor designed for those who grind or clench their teeth. This is a headband monitor that sends out beeping sounds throughout the night, each time you grind your teeth – the harder you clench them, the louder the sound signal. The sound is strong enough to let you know, yet gentle enough not to wake you up, and the entire mechanism is based on the principle of subconscious brain training. Read about the SleepGuard here

sound machines

Best Sound Machines for Adults and Children

The Very Best Sound Machines For Everyone!

Sound machines for adults and children aren’t a new concept in sleep aids but the latest gadgets are certainly pushing the boundaries in terms of innovation as well as user-friendly features. Gone are the crackling, hissy sound machines of yesteryear…the new generation have clean, crisp audio and brilliant choices in terms of sound. Whether you’re looking for a way to drown out noise pollution or just need a relaxing sound to take you gently into a sound sleep, you won’t find it difficult to identify your ideal sound machine.


Sound and noise have a profound effect on our sleep quality as well as our sleep patterns. We’ve all suffered the horrible shock of being startled awake by a sudden and unexpectedly loud noise such as a car backfiring or a passing ambulance…but what about those people who are hyper-sensitive to noise? They can suffer disrupted sleep all night long due to sounds which are almost imperceptible to other people; things like distant car alarms, passing traffic, creaking water pipes and even conversation from neighbours.


White noise can help to block out these invading noises and most sound machines offer a white noise option which is great news for those who find a good quality night’s sleep hard to come by. Others may find it hard to fall asleep due to a lack of sound and so a sound machine which introduces the calming babble of water, or the peaceful hum of a city at night can aid their ability to drift off.


There are many excellent sound machines out there for both children and adults; some of the best are right here for you to discover.See a chart with The Best Sound Machines here (opens new tab) See a chart with The Best Sound Machines for children and babies here (opens new tab)


Sound Machines for Adults


First up is the Ecotones Sound and Sleep Machine by Adaptive Sound Technologies Inc. This is a bit of a wonder machine due mainly to its ability to adapt to and react to the environment…as intrusive sounds enter your zone, the Eco Sound + Sleep Machine will notice and adjust automatically to ensure that you and your sleep are not affected. Those small but annoying noises which disturb so many people as they slumber can be minimized by this clever unit.

The Eco Sound + Sleep Machine has 10 carefully developed sound profiles which have been selected to maximise relaxation and to help you to completely give in to the body’s need for sleep…but that’s only the beginning! The machine effectively “DJ’s” as you sleep; it mixes a selection of long lasting sounds so that you never listen to the same combination twice. This means that you’ll never fall into a pattern of listening and you will be listening to each combination with no preconceived thought process at all.


Eco Sound + Sleep Machine boasts a variety of sounds including a gentle brook, a waterfall, a crackling fireplace a meadow and even a city or train. There are also white, pink and brown noise options (*see footnote for brief summary of coloured noise) as well as a meditation setting.  As the machine “listens” for noise from outside sources, it constantly readjusts itself in a way that is imperceptible to the listener.

With a sleek, unobtrusive design this sound machine hits all the right notes for people with all kinds of sleeping troubles.

A closer look at the features and functions of The Ecotones Sleep Machine can be found here


The HoMedics SS-2000G/F-AMZ Sound Spa Relaxation Machine with 6 Nature Sounds   is a neat, silver unit which offers a great choice of ambient sounds. There’s Summer Night featuring the gentle sounds of crickets and a light breeze, Ocean with distant crashing waves that sound so realistic, you’ll imagine yourself to be lying in a fishing boat in the Caribbean rather than in your bed; and then there is Brook with the trickling babbling sound of natural water flow. In addition to these there’s also Rain, Thunder and White Noise so no matter what mood you’re in there will be the perfect soundtrack to your good night’s sleep!



For those who are after less choice but more regularity, then there’s the Marpac Dohm-DS Dual Speed Sound Conditioner which is a clever unit that is designed to produce perfect white noise without the aid of recordings. This machine is one of the originals and is technically called a Sound Conditioner which means that it’s designed to produce white noise naturally.

It uses no recordings and has a two-speed operation to enable the user to choose the volume and intensity of the background noise which will most benefit them. The unit is small and comes with a long lead so that you can easily transport it wherever you’re going and utilise it in hotels or whilst visiting family. Because White Noise is a great “masker” of other sounds, users will find that disturbing background sounds such as traffic or neighbours’ radios, will be drowned out and effectively disappear…meaning a good night’s sleep beckons.


This is a great machine for anyone who finds sleep difficult due to distracting sounds from the immediate environment as it allows for a blank canvass to be created where the mind can truly turn off and lose itself in rest.


 Sound Machines for Children


  Night melodyChildren of all ages can sometimes need a little help getting off to sleep and rather than struggle with a wakeful, restless child why not try out one of the fabulous sleep machines designed just for the small people in our lives? The Cloud b Sound Machine Soother by Cloud b is a fantastic all round sound machine designed especially for children.


There are several designs in the range so plenty to choose from according to taste and because the designer understands children and how messy they can be, these soft and cuddly creatures which hide the actual machine inside their bodies, are machine washable! Each animal, giraffe, lamb, monkey and rabbit looks to all intents and purposes like an ordinary soft toy meant to give comfort to a child. But inside there is a high quality and well designed sound machine to help your baby, toddler or older child drift off to sleep, lulled by a variety of well chosen sounds.






The giraffe and monkey sound machines are designed to include not only the choice of white noise or a Mother’s heartbeat but also the gentle sounds of the jungle in their repertoire. The lamb and rabbit models also include nature sounds in addition to white noise and Mother’s heartbeat.


Each toy has a Velcro hook included so that parents may safely attach the toy to the bars of a crib or cot and if you’d like to wash the toy, then the machine is easily removed through an opening in the back. The volume is adjustable and there are two timing selections to choose from…so depending on how long your child takes to fall asleep, you can select the optimum period for the sounds to play.

View the collection here Cloud B


Sound machines are a very useful tool when it comes to soothing children to sleep…these lovely sound machines are not only perfect for newborns and toddlers; even older children will delight in the cute range and in the relaxing sounds. The quality of the toy itself is very high and most children will fall in love with these as a comfort toy in their own right…they’re more than a sleep aid and will become a real friend to most children.


Sound machines are a wonderful innovation and as they’re more controllable than a radio or mobile, users can adjust them to suit their individual needs and most people find that they are extremely effective in improving sleep quality.


Before you make your selection, think carefully about what it is that you need to “fix” about your sleep or that of your child’s. If the problem is actually falling asleep then a combination of both white noise and soothing sounds could prove to be just the ticket…if you find staying asleep difficult then it’s highly likely that white noise will sort out your problems. Try a combination of sounds and experiment to see which suit you or your child best…your sleep is vital to your health and improving your rest, will have amazing benefits in terms of your daily life.


* What is White , Pink and Brown noise?

White noise is uncorrelated sound; sound across all frequencies like the ‘snow’ on the t.v screen. It is good for sleep, as well as reading, writing studying and anything that requires focus.

Brown noise is highly correlated and predictable. It is deeper than white noise and has more of an ambient rumble. It aids sleep and helps people with tinnitus and migraines while also calming people and animals.

Pink noise lives in a world between white and brown. It is a blend of high and low frequencies and is good for drowning out the world and melting away stress. Examples of pink noise are: wind, heartbeat, breathing and a steady flow of traffic.

The Ecotone Sleep & Sound machine contains all three.












fitbit sleep

Top Three Best Sleep Trackers On The Market

Do you all too often wake up tired and even sleepier than you were when you went to bed? If so, then the chances are that you sleep superficially, and the only way to take care of that is by investing in a high-end sleep tracker that will offer you a deeper insight into your sleep pattern, thus helping you no know where to take action to improve its quality.It is like having your own personal sleep doctor that studies your sleep with keen interest night after night.

Sleep plays a pivotal role in our lives, and health experts recommend us to get between 7 and 9 hours of deep sleep each night. Here you will find comprehensive, unbiased and objective reviews of the top three best sleep trackers available on the market:



The Zeo Sleep Tracker



Zeo Sleep Manager Pro is undoubtedly one of the most appreciated and sought-after sleep trackers on the market. Intuitive, user-friendly, feature-rich and very easy to use, this sleep aid aims to analyze your sleep and to help you improve it. Featuring a compact and lightweight wireless headband and a bedside display, the Zeo Sleep Manager Pro is used by millions of people from all over the world.

What makes this sleep tracker stand out from the rest of the sleep monitors available on the market is its mechanism of action: while other popular sleep aids like Jawbone Up or Fitbit aim to track your movement and record how much you turn and toss during the night, the Zeo sleep aid actually measures the electrical signals sent by your brain throughout the night. This is an effortless EEG that measures, tracks and records the electrical impulses and that will provide you with a very clear picture of your sleeping pattern. Having said that, the Zeo Sleep Manager Pro will track your brain’s activity through all the four phases of sleep: the wake, REM, light and deep.

This simple device monitors your brain’s activity through the night and it records the data into a bar-graph – besides this, this simple tool will do all the work on your behalf, as it will give you what is known as a “ZQ score” in the morning, based on the duration, quality and intensity of your sleep. This device is designed to be used in the privacy of your own home, and it will emphasize on the factors that affect your REM, deep and total sleep, so you can address them and enjoy a more restful and refreshing night’s sleep in the long run.

Zeo Sleep Manager Pro has a series of benefits that should not be neglected, if you are looking for a hassle-free sleeping aid. Firstly, the device pairing is easy and effortless: the wireless headband instantly synchronizes with the beside display, and it also offers you a professional and in-depth sleep tracking. Secondly, this sleeping aid also comes with a very easy and free application that allows you to access the data via your tablet or smart phone – moreover, the app features several extra tools as well.

The only downside of this sleep aid is the fact that the battery life only lasts for one night, before you need to recharge it. You should expect to get between 8 and 10 hours of continuous operation from the Zeo Sleep Manager Pro. Find it here



The Fitbit Flex sleep tracker relies on the principle of actigraphy, which is designed to monitor your sleep and to give you thorough information on the length, depth and intensity of your sleep, as well as how many times you woke up during the night based on the analysis of your movements. The Fitbit Flex aims to help you understand your sleeping patterns and to improve your sleep quality – featuring non-intrusive vibrations, this sleep aid automatically uploads the data via Bluetooth, and one of the best things about it is that it doubles as a fitness tracker during the day.

The Fitbit Flex also allows you to easily set fitness and sleeping goals and to track them online, with the help of various mobile tools and app – you can store and review your sleep trends within seconds, and you also have full access to graphs and charts that feature both your daily and monthly progress, in terms of sleep quality.

In addition to being highly accurate and reliable, another perk of Fitbit Flex is the fact that it features a clean, simple, smooth and elegant design that is very discrete and comfortable, unlike other trackers that have bothersome, sharp edges. On the other hand, Fitbit Flex does have a downside: its interface is not as intuitive and as user-friendly as that of other sleep trackers. The infographics are rather complex, this is why they are not easy to read at a glance, and many users may find it difficult to navigate through the menu. Find The Fitbit here


Jawbone Up And Jawbone Up24 


Last, but not least, the Jawbone Up and Up24 sleep trackers are flexible, stylish and easy to wear bracelet pedometers that feature a wealth of user-oriented functions. For instance, the tracker measures both the light and the deep sleep (stage I and II, commonly considered as “light sleep” and stage III, or the deep/REM sleep).

One of the most important benefits of this sleep aid is its easy to use smart alarm, along with the wireless syncing feature that allows you to quickly integrate the device with various third-party apps. As a matter of fact, the syncing method is the primary difference between Jawbone Up And Up24 – essentially, these two devices are very similar, but the Up24 uses Bluetooth 4.0 in order to sync the data to the mobile app, while its predecessor used the headphone jack to plug into your smart phone and download the data. In addition to this Up24 is specifically designed to be compatible with the latest models of Apple smartphones – both the Up and the Up24 are compatible with iOS, but only the latter works with iPhone 4S and the newer models.

There are two downsides to the Up24 sleep tracker, though: the battery life is not as good as one might expect, and the sleep tracking is rather imprecise, unlike it happens with other similar devices available on the market. Even so, the Up24 is undoubtedly the best tracker released by Jawbone until now, and if you want to get the best value for your money then look no further than this sleep aid, as the price-quality ratio is great. Find it here at Amazon

sleep apps for Android, deep slep

Introducing… The Only Sleep App You Will Ever Need!

It is cheap as chips! It’s an app you can download immediately and you could be sleeping sound tonight! What’s not to love?


Finally after four attempts I can tell you about this amazing guided meditation app. Why four attempts? Well because it is that effective I didn’t make it to the end until last night when I listened earlier in the evening and deliberately didn’t follow the induction!


Personally, I don’t usually have as much trouble falling asleep as I do staying asleep. Still, those who do have trouble falling asleep are raving about this, and bragging that they never make it to the end.  Andrew Johnson (the hypnotist we can thank on behalf of many a reformed insomniac) himself says it takes about three weeks for it to work properly (as it takes this long to break old habits, and learn new ones generally) but, for three nights now I have woke during the night (though less often) but been so sleepy that I was straight back off before I could form a full thought…bliss! I will be adding most of Andrew’s apps to my phone as finding a short meditation that actually works for me has been a revelation and now I want to see what else I can tweak in my life!


Andrew trained in Clinical Hypnotherapy with the London College of Clinical Hypnosis in 1996 and what he learned there changed his life, and is now changing the lives of many with this app and many others (his weight loss app works too!!) His soft Scottish accent is simply dreamy and I guess as a good hypnotist should, he makes any doubts I have fall away as soon as I begin listening; it is just me and his mesmerizing voice in the world and that voice has the ability to change things!


You can purchase the apps on Amazon and install them on your computer or mobile device. You will not be asked to accept permissions during the installation process. The app is so simple to use. Another great aspect about this application is that there are no ads. You will find a button that allows you to access other applications by Andrew Johnson but this is not an intrusive feature, and in this case I would suggest you check them out.


It is possible to customize the length of the induction on this app. You can either choose a long or short introduction depending on your preferences. The application allows you to play its main program about nine times so for the more resistant among us, you won’t be stirred by an abrupt end should you find yourself semi-conscious at the end. You may have to experiment with the application a few times until you get an induction length that suits your needs.



The recording on this application is flawless and this makes it easier for you to fall and remain asleep for as long as you want. Headphones work best but I have tried both with the same effect. You will find the recording comforting and this is precisely what you need when you are tired and need a restful night. It will only take you a few minutes to download this application on your mobile phone or tablet. So if you have been having some sleeping problems, download this app and enjoy a deeper sleep tonight.

USA readers…



Andrew Johnson has around 19 applications that are available instantly on Amazon.co.uk and Amazon.com. The applications cover various aspects of life including:

  • Healing
  • Smoking cessation
  • Relaxation
  • Sleep


His other applications include:

  • Relaxing Holidays
  • Relax with Andrew Johnson
  • Lose Weight
  • Don’t Panic with Andrew Johnson
  • Move On with Andrew Johnson
  • Stop Procrastinating
  • Power Nap with Andrew Johnson
  • Quit Drinking
  • Disconnect
  • Stress Free
  • Public Speaking
  • Exam Prep with Andrew Johnson
  • Positivity with Andrew Johnson
  • Quit Smoking
  • Success with Andre Johnson
  • Positive Pregnancy

Check out Andrew’s site at http://www.withandrewjohnson.com/