Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
Philips Respironics Dream Station CPAP Machine Review
Hi this is Chris from The CPAP Shop, wantedto show you a brand new machine from Philips Respironics. This is called the Dream Station. So whatyou get is this nice padded case with a shoulder strap, and on the back side is this slot sothat you can put it through some luggage (it'll fit real nice on there). So we'll open itup. We have the traditional Respironics nonheated tubing (this is a 6 foot tube), then we havethe heated tube. Here is a user manual for the CPAP and also a user manual for the heatedhumidifier. There's also going to be an 80watt power block that will sit in herewith a cord. Here's the machine (I'll
move this out of the way). So here is thenew DreamStation. It's forwardfacing. This is where the tubing would connect, this ison a swivel so you can sit it anywhere you like on your nightstand because this willswivel around. This has a color screen and I'll turn it on for you on in a moment.Has the heated humidifier here, this is the CPAP Portion. You can remove the heated humidifierif you're traveling and you want to just take the machine itself, and you want to takeas least stuff as possible. You press this little button and it releases it. So here'sthe humidifier and here's the CPAP. So you'd connect the tubing right here if you'rejust gonna take the CPAP by itself and leave
the heated humidifier at home. I'll put these two back together. Here ishow you open it up. Here's the water chamber. You fill it withdistilled water. There's a line right here that shows you exactly where to fill it upto. This is all open so you can actually get your hand in there and clean it. There'sno lid right here this is it. When you put this back in here, this gasket in here willseal over this. So it's not it cannot spill now. So, you fill the water tank up from over here.Put it on the tray. Now it's locked in.
So the machine itself has some really neatfeatures. It has ambient light, so the screen is not gonna illuminate your whole bedroom.It will go out. It has a new filter design which is right in here. This is the new filterdesign there is still 2 filters as with many of the other Respironics units. It hasan ultrafine filter here, and then right in here, there's a foam filter. This one'swashable and this one's disposable. It will come with the machine, and we always provideextras. So they're white colored, so you can see when they get dirty. You'd throwthe ultra fine filter away and you'd wash this out.
This is where the SD card is. And this isgonna come with the unit. This is gonna record a lot of information that you can then giveto your if they want to really get some detailed information about your sleeptherapy. This machine will come on board however withsome information. Since this is a pretty sophisticated machine, it's going to give you some morningfeedback, reminders, a 3night summary, goal progress,. It really does try to keep youinvolved in your therapy. Now there's three different models thatare going to be available of this DreamStation. There's going to be the CPAP, a CPAP Pro,and an Auto CPAP. So the first two which is
the CPAP and the CPAP Pro are a standard machine,a standard, fixed machine. Meaning that we would set it on a fixed pressure, a 6, a 10,an 18, whatever your prescription says if you're going to purchase the CPAP or theCPAP Pro, you would set it to that specific pressure and then that would be it. The more soughtafter version which is theAuto, which is this version, does not work that way. It works on a range of pressure.So the machine will automatically adjust the pressure (that's what the Auto means). Themachine will not just stay at a fixed pressure of, let's say, 5 or 6. It will automaticallyadjust up and down as you sleep during the