Sleep Coach Helps you Fall Asleep without Medication

The Sleep Coach might be just the ticket to help you fall asleep naturally, without the need for medication. The sleep device emits a blue light that helps synchronize the breath. Synchronized breathing is used during meditation and Yoga practice for relaxation. Focusing on breathing reduces stress and promotes muscle relaxation. The sleep coach prompts you to breathe in synchronicity with the blue light that brightens, then dims, and can help you fall asleep naturally.

Deep breathing stimulates relaxation by reducing cortisol levels. Cortisol is a stress hormone. When the blue light illuminates on the sleep coach, you take a deep breath, breathing out when the blue light dims. During Yoga practice, placing one hand on the abdomen and one on the chest helps you follow the breath more closely, and can be used with the sleep coach to calm the mind and help maintain focus.

When the mind is clear and has focus, sleep comes more naturally, making the sleep coach ideal for promoting relaxation. Deep breathing also slows the heart rate.

Conscious breathing, using the diaphragm, takes practice. The benefits of breathing for relaxation are well documented, but not always easy to accomplish without help. Conscious breathing can promote relaxation in as little as ten to fifteen minutes, thus promoting quality sleep.

The sleep coach fits into your pocket, making it ideal for travel. The sleep coach uses a 9V battery, and should not disturb your partner because there are no sounds. You can also find tips on breathing for relaxation that can be used in conjunction with the sleep coach here.


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Ramelteon Has Sustained Efficacy Over Six Months In Adults With Chronic Insomnia

Chronic Insomnia

A total of 451 patients age 18 or older with chronic insomnia were randomized in this clinical study. Patients were given a nighttime dose of ramelteon 8 mg or placebo for up to 24 consecutive weeks with assessments performed after week one and months one, three, five and six of treatment.

Study results revealed consistent and statistically significant improvements in time to sleep onset using objective assessment via polysomnography — a test that records brain activity and other body functions during sleep. Long-term use of ramelteon 8 mg was well tolerated and showed no evidence of next-day residual effects, pharmacological tolerance, rebound insomnia or withdrawal symptoms.

ROZEREM (ramelteon) is indicated for the treatment of insomnia characterized by difficulty with sleep onset. ROZEREM can be prescribed for long-term use. ROZEREM is the first and only prescription sleep medication that has shown no evidence of abuse or dependence in clinical studies, and has not been designated as a controlled substance. With the exception of ROZEREM, all other prescription medications indicated for insomnia are classified as Schedule IV controlled substances by the U.S. Drug Enforcement Administration. ROZEREM has a unique therapeutic mechanism of action that targets two receptors located in the brain’s suprachiasmatic nucleus (SCN). The SCN is known as the body’s “master clock” because it regulates the sleep- wake cycle. *ROZEREM is not a controlled substance. A clinical abuse liability study showed no differences indicative of abuse potential between ROZEREM and placebo at doses up to 20 times the recommended dose (N=14). Three 35-day insomnia studies showed no evidence of rebound insomnia or withdrawal symptoms with ROZEREM compared to placebo (N=2082).

Important Safety Information

ROZEREM should not be used in patients with hypersensitivity to any components of the formulation, severe hepatic impairment, or in combination with fluvoxamine. Failure of insomnia to remit after a reasonable period of time should be medically evaluated, as this may be the result of an unrecognized underlying medical disorder. Hypnotics should be administered with caution to patients exhibiting signs and symptoms of depression.

ROZEREM has not been studied in patients with severe sleep apnea, severe COPD, or in children or adolescents. The effects in these populations are unknown. Avoid taking ROZEREM with alcohol.

ROZEREM has been associated with decreased testosterone levels and increased prolactin levels. Health professionals should be mindful of any unexplained symptoms possibly associated with such changes in these hormone levels. ROZEREM should not be taken with or immediately after a high-fat meal. ROZEREM should be taken within 30 minutes before going to bed and activities confined to preparing for bed.

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Cognitive behavioral therapy is an effective treatment for chronic insomnia

A majority of people experiencing chronic insomnia can experience a normalization of sleep parameters through the use of cognitive behavioral therapy for insomnia (CBT-I), according to a research abstract that will be presented on Tuesday, June 9, at SLEEP 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies. Results indicate that 50 percent to 60 percent of participants with chronic sleep onset insomnia, sleep maintenance insomnia or both experienced remission of their primary sleep difficulty. Among the 64 participants who completed five or more treatment sessions, there were significant improvements on presenting complaints, as well as all other measures, including sleep efficiency, average nightly awakenings, total sleep time and average nights of sleep medication use per week.

According to lead author Ryan Wetzler, Psy.D, C.B.S.M. of Sleep Medicine Specialists in Louisville, Ky., results of the study indicate that multi-component CBT-I can be an effective approach for those experiencing chronic insomnia even when anxiety and depression are part of the clinical picture.

“CBT-I teaches strategies to ‘reset’ the bodily systems that regulate sleep,” said Wetzler. “Since these systems also play a role in regulation of mood, pain and other bodily processes, skills developed through CBT-I may also have a positive impact on mood, anxiety, pain and other associated medical or psychiatric conditions.”

The study gathered data from 115 patients who had visited the Insomnia Treatment Program and Behavioral Sleep Medicine Clinic. Study participants included those with complaints of prolonged (more than 30 minutes) sleep onset latency (SOL), sleep maintenance insomnia (SMI), or both sleep onset and sleep maintenance insomnia (SOMI), and who had attended at least two treatment sessions. Participants were between the ages of 14 and 81 years, and 65 percent of the sample was female.

The multi-component, CBT-I program included comprehensive evaluations of patients’ habits, attitudes and knowledge concerning sleep. The program was designed to involve six to seven treatment sessions. Specific strategies included education on sleep regulating systems, sleep scheduling recommendations, sleep hygiene education, sleep consolidation therapy, stimulus control therapy, relaxation training, cognitive therapy and mindfulness training.

According to Wetzler, a related study found that of participants who completed at least four treatment sessions of CBT-I, 78 percent of those using sleep medication for three or more nights per week were able to completely discontinue use of sleep medications. Findings from this study indicate that those who discontinued use of sleep medications not only stopped using drugs to sleep but also slept better than when they were taking sleep medications.

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Dream Deprivation Linked to Major Health Concerns

Dreaming – REM Sleep

Mounting evidence suggests that dreaming or REM sleep is suppressed by common aspects of modern lifestyle. Many widely used medications – especially antidepressants and sleeping pills, as well as evening alcohol consumption constrain normal dreaming. And now, new findings are establishing a clear connection between the loss of dreaming and serious illness.

Dr. Rubin Naiman, clinical assistant professor of medicine and the sleep specialist for Dr. Andrew Weil’s Program in Integrative Medicine at the University of Arizona, stresses this concern in his new book, HEALING NIGHT:� � The Science and Spirit of Sleeping, Dreaming, and Awakening (Syren Book Company). Naiman believes that we are in deep and dangerous denial about the extent, causes, and consequences of dream deprivation.

Most people are unaware that many of their daily habits and routines are depriving them of their dream lives. “It’s not simply about sleep loss,” explains Naiman.

“We are as at least as dream deprived as we are sleep deprived.” Much of what we consider sleep loss or insomnia, especially during the second half of the night, is in actuality a loss of REM or dream activity. An extended course of such dream restrictive insomnia, what Naiman refers to as DRI sleep, is the single strongest predictive factor for clinical depression.

DRI sleep may have other serious repercussions, as well. Many decades ago Carl Jung and his colleagues first noted a link between dream loss and cancer. More recent findings are lending support to this perspective. Evidence from both human and animal studies suggests that the suppression of melatonin, a neurohormone associated with peak dream activity, may be a critical factor in the development of cancer.

Most sleep specialists discount the importance and meaning of dreams. “Trying to solve sleep problems without simultaneously addressing dream loss is like trying to manage heart problems through diet while completely ignoring exercise,” says Naiman. “We are missing a most critical component of healthy nights.”

In Healing Night, Naiman recommends a two-pronged approach: pinpointing and managing specific lifestyle factors that suppress dreaming, and encouraging people to actively develop a relationship with their dreams. Naiman believes incorporating dreamwork into the treatment of sleep disorders, depression, and cancer can significantly enhance treatment outcomes. For those not struggling with illness, healthy dreaming can measurably enhance the quality of life.

Rubin R. Naiman is a psychologist and clinical assistant professor of medicine at the University of Arizona’s Health Sciences Center. He is also the sleep and dream specialist for Dr. Andrew Weil’s world renowned Program in Integrative Medicine. For more information visit

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3 Sure Ways to Cure Insomnia While Sleeping Less

Seems like you never get enough rest even after sleeping long hours? You would know part of the reasons for this fatigue, as you suffer from insomnia. But the other part on waking up tired even after a good long sleep eludes you.

A good example of how insomnia wreck havoc in a person live can be found my friend, Darren. Suffering from insomnia, he finds it very difficult to concentrate and stay awake during the day. This leads to a couple of failed relationship and lost opportunities for promotion, because his tiredness is seen as insincerity and no interest.

Highlighted above shows the mild effects of insomnia, the tragic ones with many lives lost would be traffic accidents where the drivers doze off.

Now we succeeded in making you sit up and realized that sleep disorder can disrupt your life, here are� � 3 surefire ways to sleep once your head touches the pillow:

Following a routine:

Following a routine would assist us to sleep better because of our sleep cycle. 1 sleep-cycle contains 4 stages of sleep with the last stage being the REM rapid eye movement sleep, which is the easiest to wake up.

Getting up before or after REM sleep would make you very drowsy and not rested. The former happens because you have not completed 1 cycle, the latter because of the halting of a new cycle. Therefore, from this experiment with your waking time, you would know what time you are the most alert and that would be the end of your REM.

And by the way, to get good sleep, you would need at least 1 cycle, which range between 5-6 hours depending on individuals. So, to get quality sleep and to feel energetic for the entire day, you do not need more sleep but waking at the right time (6 hours versus the recommended 8 hours).

Sleeping Environment:

Now, not all of us would enjoy the ‘correct’ sleep cycle. If you suffer from insomnia, chances are, you might have a disrupted cycle. So, we need to ‘persuade’ your sleep-cycle on when is the right time to sleep and wake. To do that we need to lowered our body temperature. Low temperature makes one drowsy while high temperature makes one alert.

Creating an environment would give the body the low temperature (drowsy), sleep experts say that the ideal room temperature is 65 to 70 degrees F. This would give your body the low temperature to fall asleep. To make sleep even more effective, we should encourage the production of a chemical known as melatonin, which induces sleep. A darkened room (darkness) would release melatonin. These two prong approach would slowly conditioned your body to feel drowsy for you to begin your sleep-cycle


To even better your sleep-cycle, you need to exercise, and preferably in the daytime under the sun. Exercising under the sun contributes to raising your body temperature. As a rule of thumb, if you maintain a high body temperature through the day, as night approaches, your body temperature would drop and you would fall asleep easily (that’s assuming that you want to sleep at night).

Go ahead and learn more about sleep disorder and quality sleep. Without reading this article, would you have known that sleeping more does not mean better rest or feeling more energetic? Therefore, in order to effectively cure your insomnia and get more quality sleep, try to see insomnia as your enemy, something you need to know more in order to defeat it.

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