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Tag Archives: deep sleep

If you’re having trouble sleeping…

13 Wednesday Jan 2021

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can't sleep, Connie Sellecca, conniesellecca, deep sleep, insomnia, intelligence for your life, intelligenceforyourlife, Navy, sleep, sleep better, sleeping, trouble sleeping, U.S. Navy

…an exercise created by the U.S. Navy during World War II will have you asleep in 120 seconds. Do this: Totally relax your face, drop your shoulders, and let your arms and legs go limp. Then, clear your mind by picturing yourself lying under an empty blue sky, snuggling in a black velvet hammock in a dark room, or repeating “don’t think, don’t think” for 10 seconds. It has a 96% success rate after 6-weeks of practice. If you don’t remember those steps, just Google “how to fall asleep in 120 seconds.” The technique is widely-written about, and you’ll be able to find it easily. 

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Get better sleep using earplugs!

16 Tuesday Apr 2019

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Connie Sellecca, conniesellecca, deep sleep, earplugs, Harvard, Harvard University, intelligence for your life, intelligenceforyourlife, light sleep, light sleeper, sound sleep

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Put away the sleeping pills because all you may need to get better sleep are earplugs! Researchers at Harvard University recently found the key difference between sound sleepers and light sleepers is this: The brains of light sleepers stay more alert… which causes them to wake up at the slightest sound – from a dripping faucet, to the neighbors arguing next door, to the dog’s snoring. But light sleepers who are able to block out noise with earplugs are much more likely to sleep soundly.

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So you fell asleep on the couch in front of the TV…

19 Friday May 2017

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Connie Sellecca, conniesellecca, deep sleep, fall asleep, intelligence for your life, intelligenceforyourlife, memory, refreshed, sleep, sleeping, tired, USC, USC Sleep Medicine

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Can you add that to your recommended 8 hours of sleep? Not really. That’s according to Dr. Raj Dasgupta from USC’s Sleep Medicine division. He says the type of sleep we get when we conk out during the nightly news isn’t quality sleep that will help us wake up feeling refreshed. Its more like a nap, that only takes you to the lightest stage of sleep – not the restorative, deep sleep which clears away harmful brain proteins, improves memory and encourages the formation of new cells. So, just because you caught 20 winks on the couch, doesn’t mean you can sleep less once you go to bed for real.

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How does 30 minutes of exercise in the morning help insomnia at night?

20 Wednesday May 2015

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By reducing stress hormones throughout the day. Basically, we wake up because stress hormones are coursing through our bodies. But if you get some exercise in shortly afterward, it evens them out, giving you steady energy during the day and helping you unwind at night. In fact, Appalachian State University researchers found that morning exercisers significantly improved their quality of sleep, compared to those who worked out at 1pm or 7pm, and spent 75% MORE time in deep sleep, which is the most restorative kind.

Snoring could be waking you up at night!

25 Wednesday Mar 2015

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It can cause “micro-arousals” – that repeatedly wake you up for a second or two. That prevents you from getting deep, restorative sleep. But there’s a fun way to combat the problem. Sing. In a study, people who sang every day for 20 minutes snored less and had deeper sleep. That’s because singing strengthens the muscles in the soft palate and upper throat – the ones that are the primary cause of snoring.

Are you feeling sluggish today?

02 Monday Mar 2015

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It could be something you ate yesterday that kept you awake last night. Because, aside from stress, our diet is the number one cause of a restless night. So let’s run down the best and worst foods for sleep. We’ll start with the WORST.

It turns out, those high-protein diets we love for weight loss can sabotage our sleep. Dr. Michael Breus wrote The Sleep Doctor’s Diet Plan. And he says that high-protein, low carb diets provide a steady supply of energy, which is great in the daytime. But at night, it can suppress the hormones that help us relax. And our wide-awake digestive system can keep us from getting deep, restorative sleep.

Another enemy of sleep is Fatty, fried foods. The fattier your dinner is, the less sleep you’ll get. Dr. Breus says, eating foods high in fat can trigger heartburn or stomach issues when you lie down. 

So what are the BEST foods for sleep? Dr. Breus says try eating breakfast for dinner.

The healthy carbs in a bowl of whole-grain cereal, for example, will stimulate production of the sleep hormone melatonin.

And if you top your cereal with a banana, you’ll get a dose of magnesium, which is a natural muscle-relaxant.

Finally, wash down your “breakfast-food dinner” with some cherry juice. It contains so much melatonin that drinking 2 cups a day can add 40 minutes to the average amount of time you sleep each night.

If you’re having trouble sleeping, your smartphone may be to blame!

24 Tuesday Feb 2015

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Android, awake, bed, bedroom, bedtime, can't sleep, cell phone, cellphone, Connie Sellecca, conniesellecca, deep sleep, disrupted sleep, electromagnetic, gadgets, HTC, insomnia, intelligence for your life, intelligenceforyourlife, iphone, Motorola, Nexus, smart phone, smartphone, stress, trouble sleeping

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Researchers found that people who never turn off their smartphones are the most likely to develop sleep disorders. Researchers say being “constantly connected” makes us feel stressed.

Plus, smartphones arouse our brain in a way that keeps us awake. They’re constantly looking for a signal, and that electromagnetic output stimulates our brain. In the study, people who didn’t turn off their phones had more agitated sleep, and they woke up more often. It also took them longer to reach the stage of deep sleep.

Some people are more affected than others, but if you have disrupted sleep, you may want to try turning your electronic gadgets completely off before going to bed…Or leaving them in another room.

Can’t sleep at night?

30 Tuesday Dec 2014

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bed, bedtime, can't sleep, change the sheets, clutter, Connie Sellecca, conniesellecca, deep sleep, intelligence for your life, intelligenceforyourlife, make your bed, relax, sleep, stress levels

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Make your bed in the morning! A survey by the National Sleep Foundation found that deeper sleepers tend to make their bed every day. They also change their sheets at least once a week, and keep their bedroom tidier than those who are poor sleepers. The link? A clean, comfortable bedroom allows your brain to relax. A cluttered bedroom raises stress levels and delays sleep.

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