walls to the throat close during sleep, causing breathing to stop 

the sleeper usually wakes up, the throat opens again and they drift back to sleep.

patients do not realize they have even woken hundreds of times every night

brain, heart and nervous system are not receiving their required time to rest and oxygenate.

repeats itself hundreds of times every night

feeling of being conscious but unable to move

mind remains aware while the body achieves an involuntary state of relaxation

see a doctor if recurrent

happens 90 minutes after you fall asleep

first period of REM typically lasts 10 minutes

later REM stages gets longer, and the final one may last up to an hour.

heart rate and breathing quickens.

You can have intense dreams during REM sleep, since your brain is more active.

Going to bed and waking up at the same time everyday helps your body clock synchronize.

Sticking to a regular morning and bed-time will allow your body to become accustomed.

This will make sleep feel more natural.

Exercise (30 minutes a day is all that it takes!)

It is ideal to exercise early in the day.

If this doesn’t work with your hectic schedule, aim to finish exercising at least three hours before bedtime.

Melatonin, what the body produces in natural light, is a hormone that helps your body regulate its sleep cycle.

Early morning light is especially helpful.

Remove distractions from your bedroom.

Television & Remote- Out!!

Don’t sit up in bed doing things such as watching tv, working or using a computer.

Reinforce that your place (your bed) is for one event (sleeping).

Make your bedroom look like a restful space.

Keep it quiet and comfortable.

Clean clutters

Tone down lights/noises

Adjust temperatures, make appropriate changes.

Create a personal rule to turn away from your alarm clock.

Obsessing over time will make it harder to get a good night’s rest.

Turn your clock (or yourself) away from the clock.

Cut out stimulates that may keep you awake.

Caffeinated beverages such as coffee, cola, tea and other energy drinks interrupt sleep.

If you’re a cola or coffee-addict however, make sure to avoid these drinks after morning.

Use relaxation techniques

a warm bath or quiet shower an hour before bed will cause your body temperature to rise and then fall, promoting better sleep.

VELERIAN – sedative, herb

5-HYDROXYTRYPTOPHAN (5-HTP) from tryptophan (precursor of serotonin)

good night sleep

MELATONIN – helps us to sleep

MAGNESIUM

THEANINE

1. Set a routine 2. Exercise regularly 3. Soak up some Sun 4. Don’t multi-task 5. Create the right space 6. Avoid watching the clock 7. Consume carefully 8. Make time to wind down

Have a happy feeling

Forget your problems temporarily

Be thankful

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