AtricleZine - America’s Sleep Epidemic: Some Helpful Tips

An estimated 100+ million Americans have occasional sleep problems, of which 40 million have so-called "sleep disorders", and over 75% of the population is walking around deprived of sleep on a daily basis. Studies show it only is getting worse with each passing decade, and there are no signs of the situation becoming any better. In fact, over the past 5 years alone there has been a startling 33% increase in those of us reporting trouble sleeping! Can you imagine what statistics in another decade will be like? Unfortunately, it does not look like we are heading in the right direction. (You can read more statistics at the following URL: http://www.sleepfoundation.org/.)

In our busy, fast-paced society, it seems we are constantly moving, thinking, and trying to get "more" done. The first thing many of us think of doing when we do have so-called "free time" is to catch up on a little TV or do some activity that we have "not had the time to do", aside from catching up on our sleep. And greater quality and quantity sleep is exactly what most of us really need.

Sleep studies clearly show that not receiving the quality and quantity sleep affects our lives in negative ways, sometimes greatly. It can change the way we see and experience our lives and the world around us in dramatic ways.

Some of the following can help us identify when we might not be achieving enough quality sleep each night:

• Feelings of tiredness at some point throughout the day
• Falling asleep within a few minutes when going to bed
• Decreases in levels of intolerance and increased levels of hostility
• Reduced ability to concentrate
• Slowed reflexes
• Impaired judgment
• Apathy
• Unusual weight gain or loss
• Change in body temperatures that lead to feelings of chilliness
• Unusual levels of anxiety
• Falling asleep when inappropriate
• Reduced creativity
• Reduced ability to think logically or handle complex tasks
• Increased levels of self-consciousness with increased levels of anxiety

Amazingly, one of the quickest ways to improve the quality of our lives and waking hours, as the statistics show, is to simply get a better night's sleep. It is such a simple answer to such a complex problem.

If you are having troubles falling asleep, there are things you can do that can help you very quickly. Yes, the following might seem obvious to many folks, but sometimes we miss the obvious. So, let's cover some quick and easy ones first.

Two Things to Avoid: Caffeine and Nicotine

Reduce the levels of caffeine used throughout the day. Studies show that people who have insomnia already have a higher metabolic rate (typically 9%) than those who are sleeping normally. It would take about 4 cups of coffee to raise a normal sleepers metabolism to the same rate. From this metabolic indicator, although the person with insomnia does not feel wide awake and shows all the signs of not achieving enough sleep, we can see that a person who intakes caffeine actually on average is highly physiologically aroused. After all, caffeine is a stimulant!

The short of it...reduce the levels of caffeine intake throughout the day. Obviously, we are not going to say quit totally, even though it can help. Of course, the last thing you want to do is drink the caffeine within a few hours (three or more) before attempting to go to sleep.

List of items, both food and beverages, that may contain caffeine:

• Coffee - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
• Tea - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
• Cocoa
• Chocolate (Light, Dark, Baker's, etc.): Beverage or Food

  This includes hot chocolate milk.

• Most Sodas: Including "Diet" and "Clear" Sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many others

Studies have shown that smokers actually have greater difficulties falling asleep and wake more times during the night. It is possible the later is a symptom of withdrawal. And, when people have quit smoking after regularly smoking from 1 to 3 packs of cigarettes a day over at least a two year period of time, studies have clearly found it is easier to fall asleep and sleep more soundly with less awakenings at night.

Obviously people are not going to just quit smoking, as most who have the habit realize how addictive it really can be. So, maybe lessen your smoking intake and only do it a certain points during the day. Try not to have any cigarettes close to bedtime and try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. If you want to quickly work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.

Bedroom Sleep Tips!

There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you.

• Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well.
• Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks.
• Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep.
• Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room.
• Lighting: the darker the better.
• The Alchemy of Real Romance
  When you connect with and experience your own feelings while, at the same time, taking in the feelings of the one you love, you are walking straight into the open heartspace of real romance, into the special connections you make with one another, whether small and subtle or grand and brilliant.The following story from our own courtship reveals much about the fear we all have of being truly intimate and surrendering to love. It also tells of the real romance that's available whenever you open yourself and let someone in -- even when limited by your own fears and resistance.Jim: After we'd known each other little more than a month, we decided to spend Easter day in Laguna Beach. Judith drove. During the hour-long drive, I turned to her and said, "I'd like to know how you feel about me."Judith: I was taken back. And excited. After all, I was the psychologist and the female, I was supposed to be the one who was more emotionally skilled. Yet it was Jim who was taking this dive into deeper emotional waters.I wanted to give him an honest answer, but I wasn't ready to reveal too much. So, I said, "Well, I think the best way to say it is that I'm starting to find fault with you." What I meant was that the intimacy
  es and the world around us in dramatic ways.

  Some of the following can help us identify when we might not be achieving enough quality sleep each night:

  • Feelings of tiredness at some point throughout the day
  • Falling asleep within a few minutes when going to bed
  • Decreases in levels of intolerance and increased levels of hostility
  • Reduced ability to concentrate
  • Slowed reflexes
  • Impaired judgment
  • Apathy
  • Unusual weight gain or loss
  • Change in body temperatures that lead to feelings of chilliness
  • Unusual levels of anxiety
  • Falling asleep when inappropriate
  • Reduced creativity
  • Reduced ability to think logically or handle complex tasks
  • Increased levels of self-consciousness with increased levels of anxiety
  If you find any of these attributes apply to you, you might want to sleep a little longer or sounder each night.

  Amazingly, one of the quickest ways to improve the quality of our lives and waking hours, as the statistics show, is to simply get a better night's sleep. It is such a simple answer to such a complex problem.

  If you are having troubles falling asleep, there are things you can do that can help you very quickly. Yes, the following might seem obvious to many folks, but sometimes we miss the obvious. So, let's cover some quick and easy ones first.

  Two Things to Avoid: Caffeine and Nicotine

  Reduce the levels of caffeine used throughout the day. Studies show that people who have insomnia already have a higher metabolic rate (typically 9%) than those who are sleeping normally. It would take about 4 cups of coffee to raise a normal sleepers metabolism to the same rate. From this metabolic indicator, although the person with insomnia does not feel wide awake and shows all the signs of not achieving enough sleep, we can see that a person who intakes caffeine actually on average is highly physiologically aroused. After all, caffeine is a stimulant!

  The short of it...reduce the levels of caffeine intake throughout the day. Obviously, we are not going to say quit totally, even though it can help. Of course, the last thing you want to do is drink the caffeine within a few hours (three or more) before attempting to go to sleep.

  List of items, both food and beverages, that may contain caffeine:

  • Coffee - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
  • Tea - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
  • Cocoa
  • Chocolate (Light, Dark, Baker's, etc.): Beverage or Food

    This includes hot chocolate milk.

  • Most Sodas: Including "Diet" and "Clear" Sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many others
  Next, nicotine intake can have a dramatic affect on our ability to get a good night's rest. Just like caffeine, nicotine is a stimulant. Smoking is the primary way of ingesting nicotine. Smoking can raise blood pressure, stimulate brainwave activity, and increase heart rate.

  Studies have shown that smokers actually have greater difficulties falling asleep and wake more times during the night. It is possible the later is a symptom of withdrawal. And, when people have quit smoking after regularly smoking from 1 to 3 packs of cigarettes a day over at least a two year period of time, studies have clearly found it is easier to fall asleep and sleep more soundly with less awakenings at night.

  Obviously people are not going to just quit smoking, as most who have the habit realize how addictive it really can be. So, maybe lessen your smoking intake and only do it a certain points during the day. Try not to have any cigarettes close to bedtime and try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. If you want to quickly work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.

  Bedroom Sleep Tips!

  There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you.

  • Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well.
  • Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks.
  • Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep.
  • Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room.
  • Lighting: the darker the better.
  6 Ways To Lose Affiliate Commission
  Sure affiliate marketing can be highly profitable but if you’re not using the right methods you could actually be driving away your customers.Here are 6 things to avoid in affiliate marketing:1) Don’t distract visitors with too many offers. You may think by listing a whole bunch of different programs the better your odds of making a sale, but if you give your visitor’s too many choices chances are they’re going to go into information overdrive and not buy anything at all.2) Don’t go for the sale immediately. People need to be warmed up before they purchase from you. Give them information, advice, substance and then and only then should you make an offer.3) Don’t use exclamation marks!! Exclamation marks and other hype language will make your offer sound like a sales pitch and nobody likes a sales pitch right? Speak in a genuine way and try to avoid too many exclamation marks.4) Don’t Just Let Them Leave. Chances are your visitors aren’t going to buy from you the first time around so don’t let them leave your website without collecting their email address. You need a way to follow up with them. Send them valuable information through your mailing l Yes, the following might seem obvious to many folks, but sometimes we miss the obvious. So, let's cover some quick and easy ones first.

  Two Things to Avoid: Caffeine and Nicotine

  Reduce the levels of caffeine used throughout the day. Studies show that people who have insomnia already have a higher metabolic rate (typically 9%) than those who are sleeping normally. It would take about 4 cups of coffee to raise a normal sleepers metabolism to the same rate. From this metabolic indicator, although the person with insomnia does not feel wide awake and shows all the signs of not achieving enough sleep, we can see that a person who intakes caffeine actually on average is highly physiologically aroused. After all, caffeine is a stimulant!

  The short of it...reduce the levels of caffeine intake throughout the day. Obviously, we are not going to say quit totally, even though it can help. Of course, the last thing you want to do is drink the caffeine within a few hours (three or more) before attempting to go to sleep.

  List of items, both food and beverages, that may contain caffeine:

  • Coffee - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
  • Tea - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees
  • Cocoa
  • Chocolate (Light, Dark, Baker's, etc.): Beverage or Food

    This includes hot chocolate milk.

  • Most Sodas: Including "Diet" and "Clear" Sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many others
  Next, nicotine intake can have a dramatic affect on our ability to get a good night's rest. Just like caffeine, nicotine is a stimulant. Smoking is the primary way of ingesting nicotine. Smoking can raise blood pressure, stimulate brainwave activity, and increase heart rate.

  Studies have shown that smokers actually have greater difficulties falling asleep and wake more times during the night. It is possible the later is a symptom of withdrawal. And, when people have quit smoking after regularly smoking from 1 to 3 packs of cigarettes a day over at least a two year period of time, studies have clearly found it is easier to fall asleep and sleep more soundly with less awakenings at night.

  Obviously people are not going to just quit smoking, as most who have the habit realize how addictive it really can be. So, maybe lessen your smoking intake and only do it a certain points during the day. Try not to have any cigarettes close to bedtime and try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. If you want to quickly work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.

  Bedroom Sleep Tips!

  There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you.

  • Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well.
  • Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks.
  • Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep.
  • Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room.
  • Lighting: the darker the better.
  Web Design and the Organization
  As a site developer, I have experienced an odd phenomenon with some of the businesses I have worked with over the years. A website is something that should give a comprehensive overview of an organization, and should provide a detailed image of the company, as opposed to the caricature that is provided by other media. When small business owners sit down to discuss the structure of a site, and what will be included, they often realize the holes in their own business model.In particular, family-owned businesses that have been successful for years sometimes never slow down enough to really chart out specific policies. It had always been enough for the owner to make a call on the fly when it came to return policies, or bulk pricing, or other grey areas. When they sit down to create the content of their websites, they are faced with the fact that whatever they publish to the internet will be taken as across-the-board policy, and they, in a sense, must give up that freedom to make decisions based on a gut feeling. This may be disheartening for some, but I believe it is a very positive thing for most businesses.I usually describe the pre-internet state of these companies as having a 'subjective business model'. The turn toward (Light, Dark, Baker's, etc.): Beverage or Food

  This includes hot chocolate milk.

  • Most Sodas: Including "Diet" and "Clear" Sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many others
  Next, nicotine intake can have a dramatic affect on our ability to get a good night's rest. Just like caffeine, nicotine is a stimulant. Smoking is the primary way of ingesting nicotine. Smoking can raise blood pressure, stimulate brainwave activity, and increase heart rate.

  Studies have shown that smokers actually have greater difficulties falling asleep and wake more times during the night. It is possible the later is a symptom of withdrawal. And, when people have quit smoking after regularly smoking from 1 to 3 packs of cigarettes a day over at least a two year period of time, studies have clearly found it is easier to fall asleep and sleep more soundly with less awakenings at night.

  Obviously people are not going to just quit smoking, as most who have the habit realize how addictive it really can be. So, maybe lessen your smoking intake and only do it a certain points during the day. Try not to have any cigarettes close to bedtime and try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. If you want to quickly work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.

  Bedroom Sleep Tips!

  There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you.

  • Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well.
  • Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks.
  • Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep.
  • Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room.
  • Lighting: the darker the better.
  Question: Where Can I Get Books In Bulk To Resell On The Internet?
  QUESTION: Is there a better way to get used books for resale besides picking them each by hand at library sales? For instance, do you know of any cases whereby good stock was procured from library sales in bulk? Surely there are many libraries that would see the benefit of letting go of "unfiltered" books in bulk rather than waiting for them to sell one at a time or not at all.ANSWER: One thing I don't mention in "The Home-Based Bookstore" is that I've gotten a ton of good books out of library dumpsters. The particular dumpsters I've snatched books out of didn't have any trash, thank goodness, just books. I've gotten quite a few books worth more than $100 apiece from library dumpsters.So I think public libraries get a ton of book donations (and they have some discards that are valuable too) and they just don't go to the trouble of trying to sell them all. So from time to time, I've thought about approaching the libraries in my area and asking if I could handle their discards. The ones I wanted, I'd keep, the others I'd dispose of. I've just never gotten around to doing this.On the other hand, lots of public libraries are beginning to sell the cream of their donated stock online. If that's the way they wanty work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.

  Bedroom Sleep Tips!

  There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you.

  • Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well.
  • Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks.
  • Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep.
  • Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room.
  • Lighting: the darker the better.
  • Drafts: some people like a draft, while it bothers others. Keep an eye on this one for sore through or tight chest while sleeping. It might mean you have a draft in the room. If you can, open a window and let in some fresh air, as air can become stale while stagnant.
  • Cleanliness: Ok, simple... keep it clean. This can keep the air fresh and help with sleep.
  • Bed Equals Sleep: Use and associate your bed with sleeping only and not other activities. Read or do you "home" work somewhere else... not in bed. Associating the bed with something like work or even TV can keep us up at night. Associating it with relaxing activities, sleep or even sex, can help us fall asleep faster and sleep more soundly at night.
  • Clocks: the click-click-click of mechanical clocks, the brightness from digital clocks, or just having a clock in front of us can be a distraction. For some, the constant sound of clicking might actually be good for sleep.
  • Pillows and Mattresses: Take your time and find what will work for you. The new memory foam pillows, although sometimes seemingly expensive can be worth every penny. Make sure they are high quality products, high-density (approx. 5lbs. per cubic foot) memory foam, as there are a lot of cheap, lightweight memory foam pillows on the market today. With your mattress, take your time and make sure you can test run a bed at home, so you can take it back if yours does not work for you.
  • Biggest sleep tip of all: Take your time and BE PATIENT with yourself. See what works best for you. It's worth the effort. Simply reading each of the above can help make you conscious of ways you might not have noticed in the past, and this will lead to improve your own life, by achieving a better night's sleep. Take your time and be patient.
  These are just a few things about our sleep context that can help us achieve a better night's sleep and improve the quality of our lives.

  As the statistics clearly show, most of us are walking around half awake every day, which means in all probability we are not living a higher quality of life we could be and other areas of our lives can suffer. Both psychical and psychological problems can arise by not achieving enough quality sleep.

  Take the above tips and run with them. Take your time, be patient, and find what has helped others and how you can help yourself improve the quality of your life through a better night's sleep. It's time stop the growth and reverse America's easily unnoticed sleep epidemic.

  If you have any questions or comments, you are more than welcome to stop by my website: http://www.stasispillow.com where you can contact me, read a lot more about the topic of sleep, and even take a sleep IQ test and develop your sleep knowledge. Hope some of these tips help! They can really improve the quality of your life. I am proud to say they have helped improve my life and many others. Sleep well!

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