RECIPES FOR WELLNESS
Achieving a More Restful Sleep.
Getting a more restful sleep is a challenge for many these days. The great news is Life Environments technology delivers a delightful solution that leverages mother nature's lifelike experience to place you in the middle of spaces you and your brain will love. Experience a more restful sleep more effectively, safely and in healthy never before possible with Life Environments.
Understanding the Problem
Getting a restful sleep is a challenge for more than 30% of all American adults today – with 10% showing symptoms of impaired sleep. That’s a very big deal. Sleep issues are complicated. They can be triggered by wide variety of problems ranging from anxiety and excitement to dangerous physiological conditions. If you are having recurrent and chronic sleep issues, you should speak with your doctor.
The inability to sleep, or insomnia, is a challenging and complicated condition that everyone experiences throughout life. When you can’t sleep, you get frustrated. However, the more damaging symptoms occur once you wake up. Without restless sleep, you feel fatigued, have low energy, find it difficult to concentrate, experience significant mood changes and perform at significantly decreased levels at school and at work.
As you might expect, not all insomnia events are equal. Acute insomnia happens when you are excited or upset about something or any form of life disruption. Chronic insomnia is experienced at least three nights a week for at least three months. Chronic insomnia can be comorbid, meaning it’s linked to another medical or psychiatric issue, although sometimes it's difficult to understand this cause and effect relationship.
According to the National Sleep Foundation (NSF), in a 2005 poll, more than half of people reported at least one symptom of insomnia (difficulty falling asleep, waking up a lot during the night, waking up too early and not being able to get back to sleep, or waking up feeling un-refreshed) at least a few nights per week within the past year. Thirty-three percent said they had at least one of these symptoms every night or almost every night in the past year. The two most common symptoms, experienced at least a few nights a week in the past year, included waking up feeling unrefreshed and waking up a lot during the night. A 2002 NSF Poll found that 63 percent of women (versus 54 percent of men) experienced symptoms of insomnia at least a few nights per week.
Other polls have found interesting trends associated with insomnia. For example, 68 percent of adults ages 18 to 29 report experiencing symptoms of insomnia, compared with 59 percent of adults ages 30 to 64, and only 44 percent of people over the age of 65. Not surprisingly, parents report more insomnia symptoms than adults without children in the household (66 vs. 54 percent).
What You Can Do
First of all, if your sleep problems are chronic, your first stop should be with your primary care physician to ensure your body is running well. There are many things that can cause chronic insomnia. Conditions like sleep apnea and restless leg syndrome are common and quite treatable today. Depression is a big one that’s linked to insomnia.
For many of the people we have explored, anxiety, tension, fear and stress are the greatest challenges – which is quite understandable. Emotional responses like tension, getting caught up in the past, excessive worrying about the future (anxiety), feeling overwhelmed or simply being overstimulated can make sleep all but impossible. Left unaddressed, responses like these can result in depression and other cognitive and psychological conditions that require professional intervention.
So, what can you do? Lots! First, try to understand the root cause of your insomnia. Keep a bedtime diary and record your thoughts when thy happen. Once rested, review your diary and try to understand the root cause of every entry as to why it bothers you. Explore each entry, then ask yourself why it bothers you from 4-5 times for each answer you reveal. Remember, this is your process. You need to know why it affects you, regardless what others may think or perceive. In other worlds, be honest. This is your secret!
The 5-Why’s method is fast and easy. Perhaps one of your entries is frustration with your child’s behavior. Ask yourself “why?” the behavior bothers you. Maybe his or her behavior is based on a strong will and emotional response to being told “no” to something. Again, ask “why” his or her strong will bothers you. Is it a threat to his or her development or growth as a person? Ask yourself again why it’s a threat to them. Perhaps that answer is you feel it’s unacceptable and reflects poorly on your child or you as a parent. The answers can be anything you imagine. However, the 5-why’s strategy can be quite beneficial and accurate when trying to understand why something impacts you.
Your lifestyle might be an issue as well. Are you a shift worker? Do you work at home, take naps during the day or think you can catch u on lost sleep? Well, you might be doing your sleep more harm than good. Do you watch TV in bed before going to sleep? Yep, that’s another bad idea. Studies have shown television in the bedroom provides more stimulation than alcohol in many cases. Naturally, the news is the worst. Do yourself a favor and move your bedroom television someplace more beneficial to your sleep – like a trashcan!
Next, try to make sure your diet isn’t undermining your sleep. Skip the booze! Alcohol is a sedative that can wake you in the middle of the night. Skip the caffeine also. Caffeine stays in your system for more than 8 hours. Most insomnia sufferers are advised not to drink caffeine after 4:00 PM, or at least 8 hours prior to bedtime. Nicotine is another no-no. Plus, smoking is simply a poor life choice. Finally, avoid heavy meals before bed – and lay off the spicy goodness you love! Spices can cause gastrointestinal issues that keep you awake.
Get exercise! Even a brisk 15-minute walk in the evening is a great way to put nature to work helping solving sleep problems! Mother nature is your best medicine. Plus. Mather nature will help you feel better with pleasurable exercise and a host of cognitive benefits. It’s a smarter way to address lots of issues you may be having.
How Life Environments Can Help
When it comes to getting a more restful sleep, your knowledge and awareness are your best friends. Unless you’re being treated for a diagnosed medical condition, medication and alcohol are poor first choices and can lead to significant problems down the road. Many researchers today are beginning to see insomnia as a condition that takes place when your brain simply can't stop being awake. Ironically, many people's efforts to achieve a better sleep often undermine their end results. The key here is to remove all things that inhibit your mind's ability to remain awake by signalling a time to turn the day off.
Many people believe “white noise” or “pink noise” helps them sleep. They don’t. This is an urban myth that we now know inhibits restful sleep as much as a blaring horn. White noise is basically noise of many frequencies played at uniform levels. Pink noise is the same but uses octaves to produce a deeper sound with more base. The term “white noise” is usually used, often incorrectly, by electrical technicians to describe background noise that’s present when an electrical signal is poor. Radio’s with poor reception often create white noise when they’re not focused to one channel. Far more studies have been performed on pink noise with mixed results. Most studies, however, were conducted for only one or a few nights, which is scientifically meaningless. When it comes to sleep problems, white and pink noise are fads you can do without.
Nature videos are just as bad as television when it comes to getting a restful sleep. Video competes with audio in your brain and overstimulates it in ways that inhibit sleep. Plus, do you really need video and light stimulation when your eyes are closed? Traditional stereo nature audio tends to inhibit sleep, albeit not as much as nature video. Due to several factors, most nature audio tends to bore your brain. Because your brain is a problem-solving and mediating organ, frustration from recordings is often transformed into anxiety and stress. Unfortunately, a frustrated brain is also an energized brain. It’s important to remember your brain knows the difference between real nature and recorded nature – and responds entirely differently to each.
Life Environments is different. It’s smarter. Life Environments is an immersive audio technology that places you in the center of lifelike environments that interact with your brain in healthy ways it loves. Make no mistake, nature’s experience is doing the heavy lifting and delivering its healthiest benefits. However, Life Environments is the first audio technology capable of delivering nature in ways so lifelike your brain responds almost the same as if were there. Life Environments is the difference between hearing a mountain stream and sleeping next to a mountain stream in real life – where ever you are, whenever you want and any way you want to. It’s a difference you can feel - and your brain loves.
Getting started is easy. All you need are headphones or earbuds (Bluetooth wireless for bed time) and an Internet-connected device to get started. Best of all, Life Environments is available in affordable monthly subscriptions or annual subscriptions that provide exceptional savings.
Using Life Environments to Achieve a More Restful Sleep
Putting Life Environments to work in your life is a very simple process. However, here is a best-practice guide for those using Life Environments to address sleep issues. Before you begin it’s important to remember that Life Environments is only part of a successful sleep improvement program. How you prepare for sleep is a key to a successful program.
Preparing for Sleep
A great night’s sleep begins… in the afternoon!
- If you have meds that can keep you up like diuretics or stimulants, try taking them earlier in the day. Nothing breaks a great sleep like waking in the middle of the night to pee!
- Because caffeine can stay in your body for as long as 8 hours, it’s important to stop consuming caffeine and nicotine for at least 8 hours prior to bedtime.
- Eat dinner no sooner than 4 hours prior to bedtime. Let your digestive system do its thing before you settle in for the night, or it will do its thing after!
- Keep the bed time snacks light. Don’t get your digestive juices flowing or spike carb of sugar levels before bedtime. You’ll pay for it!
- Can the TV! Never watch TV in bed after you hot the hay.
- Once you’re in bed, stretch every muscle in your body! Stretching is an excellent way to signal your body and mind it’s bed time.
- In the mood for playtime? Go for it! Sex is exercise, which is awesome for you and your sleep. It also relaxes you in delightful ways! Just try to conclude the gymnastics prior to your normal bedtime.
- Try a heavier blanket. Many people find heavier blankets or comforters helps them sleep better. While sometimes hotter, you can adjust your room temperature and or regulate your body temperature by sticking your feet out from under the covers.
So, there you have it – a quick way to start your restful sleep right! Next, we’ll cover using Life Environments properly.
Setting up Your Life Environments Equipment
Headphones or Earbuds. All you need is a good set of stereo headphones or earbuds. Since we’re talking about sleep here, you should only use wireless headphone or earbud technology to reduce risk of strangulation. We recommend Bluetooth® wireless technology for greatest clarity.
Important: Never use noise-cancelling headphones or earbuds because they will cancel out critical frequency information from Life Environments technology.
Internet-Enabled Device. You can use your Internet-enabled phone, tablet, pc or other device. As long as it is capable of broadcasting your Internet audio to the hearing technology, like Bluetooth™ you use for your headphones or earbuds.
Your Life Environments Subscription. Access your subscription at LifeEnvironments.com, sign in and choose the experience you want. It’s just that easy!
Once you’re set up, it’s time to do the hard part – close your eyelids and allow your mind’s eye to explore as you ease into a gentle and more restful sleep. Each experience gently exits after about 45 minutes. Within about 5 minutes you will find your mind clearer and immersing itself in the experience as your day becomes defocused. Most tend to fall to sleep within 20-30 minutes.
Most remove their earbuds or headphones when they sense they are about to fall asleep. If you fall asleep with phones on, you will likely gently wake to remove them at some point during the night.
- Life Environments requires earphones or earbuds to deliver lifelike experiences. Contact with your head is an essential element of the experience. Loudspeakers cannot replicate the therapeutic Life Environments experience.
- Never use noise-canceling technology. It removes essential Life Environments frequencies and eliminates much of the experience.
- Never use wired headphones or earbuds when sleep is involved.
- Never use Life Environments when you are sleeping near a baby or small child.
- Be careful with earbuds around pets or children. They are expensive choking hazards. If possible, get models with a lanyard between the earbuds and place them in a secure and safe location when done.
- Never have the volume of your headphones or earbuds so high you cannot hear others or smoke, CO2, security or other alarms in your home.
Did You Know...
- Life Environments™ technology is used in hospitals and care facilities to help patients relax and get more restful sleep?
- Life Environments™ technology helped research participants fall asleep an average of 67% faster than without external stimulation?
- Life Environments™ technology helped more than 82% of research participants sleep more restfully than without external stimulation?