To Give Your Brain The Sleep It Needs!

While sleep researchers are constantly learning more about why we need sleep, one thing has been clear since the beginning of time: If we don’t get enough of it, we falter. Sleep deprivation has been identified as a factor in countless tragedies including friendly fire incidents in the military, train accidents, plane crashes, industrial and automobile accidents, and medical misjudgments.

Some of us have personally experienced the agony of sleep deprivation when pulling all-nighters in school, taking care of a newborn baby, doing shiftwork, driving for long periods of time, or trying to meet a looming deadline. The effects of sleep deprivation may be subtle at first: our thinking may be a bit more sluggish, our memory not quite as precise, and our movements a bit slower. However, the impact often quickly accelerates, and before we know it we may feel like we are moving through the world in a slow-motion state of clumsiness and increasing confusion.

What is less obvious is that sleep deprivation actually impairs our ability to process and store the memories that we form during our waking hours. Furthermore, if sleep deprivation is chronic (occurring over months or years), it may also be a risk factor for Alzheimer’s disease.

Just this summer, researchers at Washington University found that disrupted sleep led to increased levels of two proteins associated with Alzheimer’s – beta amyloid and tau. In the study, beta amyloid levels increased after just one night of sleep deprivation, and tau levels increased after one week of sleep deprivation. Although it is likely that the brain has a mechanism for correcting for such effects of short-term sleep deprivation, this finding may provide a possible explanation for the link between chronic sleep deprivation and Alzheimer’s. 

Related findings in a mouse model of Alzheimer’s showed that not only was beta amyloid significantly higher in mice who were sleep deprived, but the rate at which beta amyloid was cleared from the brain doubled during sleep. Although this brain-cleaning mechanism has not yet been observed in humans, it is interesting to note that beta amyloid levels in humans increase throughout the day, but decrease during sleep. These results – when combined with data showing that sleep is necessary to successfully remember information – provide growing support for the link between sleep and brain health.  

Because sleep is often the first casualty of an overextended schedule, many of us do not feel well rested and refreshed on a regular basis. So, how do we give our brain the sleep it needs to function at optimal levels?

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1. Figure out how much sleep you need to feel well rested. Although the average person requires 7-9 hours of sleep, many individuals need more or less time. How do you know how much is optimal for you? If you feel refreshed, awaken without an alarm clock, feel alert throughout the day (without excessive use of caffeine), and do not fall asleep immediately after your head hits the pillow, chances are you are getting enough sleep. If you are not getting enough sleep, gradually increase the amount of time you sleep until you feel well rested, and prioritize getting that amount on a regular basis.

2. Schedule in “down-time” prior to bedtime. Engaging in a relaxing pre-bedtime ritual helps signal the body of the upcoming transition to sleep, and improves sleep quality. Calming activities might include dimming the lights, reading, and listening to soft music. Also consider turning off blue-light devices about an hour before bedtime (e.g. televisions, cell phones, tablets), given that blue light has been shown to interfere with melatonin, a sleep-inducing hormone.

3. If you can’t fall asleep after 10 minutes, get up and do something relaxing. When we lie in bed and think about things for long periods of time before falling asleep, our brain unwittingly links lying in bed with thinking. As a result, we may automatically go into “thinking” mode rather than “sleeping” mode when we lie down the next time. To teach your brain to pair lying in bed with sleeping, if you cannot fall asleep after 10 minutes, get up and do something calming such as reading or meditating. Then return to bed when you feel groggy. Repeat this as many times as necessary in a given night. This recommendation may seem paradoxical, but it really works! Over time, your brain will more readily go into sleeping mode rather than thinking mode when you lie down.

Prioritizing optimal sleep helps your brain function faster, remember better, and just may help to minimize the risk of Alzheimer’s. Optimal sleep also helps reduce the risk of accidents, and maximizes mood, quality of life, and immune functioning. With all of these benefits, it’s time to prioritize getting some Zz’s!

Slow Breathing To Decrease Anxity With Slow Anxiety and Panic!

• Many anxiety sufferers breathe too fast and shallow. When confronted with a feared scenario  they breathe rapidly which leads to increased shortness of breath and further hyperventilation. 
  Some Symptoms hyperventilation 
  1:-Dizziness
  

  2:-Light headedness 

  3:Lump in the throat

  4:-Fatigue

  5:-Poor concentration

  6:-Choking  sensatio

  7:-Difficulty swallowing

  8:-Racing heart

  9:-Shaking

  10:-Blurred vision

  11:-Shortness of breath

  12:-Chest pain

  13:-Disorientation

  14:-Tingly sensations  or numbness in the hands, feet and mouth.

People who chronically breathe too fast tend to sigh often, take deep breaths and feel short of breath.

Slow breathing can relieve anxiety and prevent you from having a panic attack, if you do it as soon as you notice yourself over breathing or becoming anxious. Socially phobic and panicky people are advised to slow their breathing before tackling a feared situation or at any time they feel anxious.

When you are first learning this breathing relaxation exercise you may find it easiest to practice  lying flat on your back, knees bent, feet flat on the floor and eight inches apart. Place one hand on your chest and one hand on your abdomen.
Hold your breath and count to 10
Then breathe out and think’ relax’ to yourself

Then inhale slowly through your nose for 3 seconds. The hand on your abdomen should rise whilst the hand on your chest should stay relatively still.

Then exhale through your mouth for three seconds, making a whooshing noise as you breathe out. Think “RELAX” as you exhale. The hand on your abdomen should fall as you exhale.

After a minute of breathing in and out in a six second cycle, hold your breath again for 10 seconds
Keep repeating this process for 5 minutes.

Once you feel you have mastered the technique lying down, then start practicing slow breathing whilst sitting or standing. Then you will be able to do slow breathing to relax yourself wherever you are in public.
Do this deep breathing for 20 minutes a day and any time when you feel yourself becoming anxious. Depending upon your commitments you might need to break up your 20 minutes during the day into 4 x 5 minutes relaxation segments or 2 x 10 minute relaxation segments.

Detaching Past Experiences!

If you don’t detach your negative past experiences which affect your life, they will continue to haunt you and reoccur through an auto-pilot type effect. Detachment comes from a seed which evolves within until you have had enough and explode. This happens when you are forced to change because everything seems out of our control, or feeling empty, or until something greater enters your life. When creating change at this point, the seed must be dealt with or it will reappear and make no mistake, it will affect you on every level mind body and spirit. Signs will include low energy, over-eating /addictive behaviours, or the physical body is affected because you are not looking after yourself.

Life is a like a heart beat. When you are living YOUR life it is alive, when you stop living YOUR life it becomes flat lined so to speak. Life will always have its ups and downs... these are simply opportunities for you to shine, detach problems, and attach yourself to solutions. Therefore it is important to choose your attachments wisely.

Breathing Exercise for Stress!

This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you do it regularly, as part of your daily routine.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.
If you're sitting, place your arms on the chair arms.
If you’re sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.
• Try breathing in through your nose and out through your mouth.
• Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
• Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.
• Keep doing this for three to five minutes.

Healing Touch methods!

Healing Touch

You can heal yourself, but if healing is new to you, a trained spiritual healer can help accelerate your healing using Healing Touch also known as “Therapeutic Touch.” Nurse Janet Mentgen founded Healing Touch (HT) in 1989. This a method that uses “Attunement.”

The healer using his or her hands just above your body acts as a channel for transferring healing energy into your body. Healing Touch unblocks your meridians and cleanses your aura. Spiritual energy is directed through your Chakras.

Healers don’t have to make contact with your body using Healing Touch. The healer is receptive to your energy field. The healer identifies issues in your aura, then supports your immune system so you can heal yourself naturally.

Distance Healing

Distance healing, also called remote healing has the same effect as healing touch. You give permission to the healer to help you. The remote healer links to your aura and imagines you in perfect health and sends you healing energy which flows through you. The healer will also visualize you in good health in the future. All healing is based on the law of universal natural energy which can be shared with anyone.

This type of healing is not faith healing. Remote healing is a way of transferring natural energies to others through visualization. It does not matter how far away your healer is from you. Thoughts transcend time and space.

Spend Time in Spiritual Places

Visiting spiritual locations like parks or museums will have an enormous magnetic influence on you. The positive energy of these places never goes away. The positive vibrations of the people who are linked with these locations are still there.

Start to develop your unique aura. Be aware of your own magnetism. This is of vital importance. Feel your aura surrounding yourself wherever you go. Imagine it encapsulating you. Then expand your aura to include others who are close by. People will be attracted to your positive energy, and you will repel negative individuals.

You affect others with your magnetism, and they affect you with theirs. Mix with spiritual people. When you do this, you increase the energy of everyone involved.

Spiritual Healers

Spiritual healer’s themselves benefit from healing others. They do not lose energy; they gain energy. Healing energy is not in limited supply, it is infinite. Spiritual power is generated by the spiritual healer using good intentions, love, and kindness.

The method spiritual healers use is the intense targeting of illness by directing universal energy through your unblocked free flowing energy paths. The effect is total healing.

Energy Healing!

Energy healing is about “The Whole Person,” not just the ailment. Every part of you is connected. You are a whole being, and all your organs are interdependent. Energy healing accepts that your body, mind, and soul are

Here are three powerful steps to unlimited energy.

Step 1

For your mind to control your body, it must first be calm and quiet. There is an easy way to do this.

When you breathe, breathe in deeply. Inhale and slowly exhale. As you exhale, breathe out a bit more. This will empty your lungs of any stale air. Now take your first real breath.

Step 2

As you are breathing, say in your mind, “I am breathing in a healing light.” At the same time, imagine a pure white light covering you. You are now full of pure spiritual energy. Don’t force anything. Let it happen naturally.

As you exhale, say to yourself, “I am breathing out all my stress and pain.” This will cleanse your energy field, your “Aura.” Thinking of a pure white light surrounding you will also raise your vibration.

Keep doing this, slowly breathing in and out. Breathing in a pure healing light of energy and breathing out impurities. Be calm and relaxed. Don’t overdo it otherwise you will become light-headed.

Step 3

After doing this, you will feel balanced. In this state, keep imagining the white light covering you, and ask the universe for happiness and calm in your life. Ask for love for everyone, everywhere. Remain calm and focused. Don’t ask for money or material possessions, just ask for peace and love. Everything else will follow.

Say, “Thank you” for what you already have, and all your wishes will be granted. All the powers of the universe will now assist you.

Doing this will change your life. Just imagine having pure white light protecting you everywhere you go. You will feel beautiful. There are people all over the world who do this daily, and it gives them so much joy.

Here are the three steps again.

Step 1. Start with gentle deep breathing. This relaxes you.

Step 2. Imagine a pure white light covering you.

Step 3. Ask the universe for happiness and peace in your life.

After you’ve finished, imagine yourself protected by that pure white light. This is incredibly powerful. When you are calm, and covered in a pure white light of love, and ask the universe for help, your body starts healing automatically. Your thoughts are powerful, and energy healing affects your body at a quantum level.

Natural Healing Ways!

Natural Healing:-

Natural healing identifies the underlying source of your illness. Modern medicine deals with symptoms, natural healing understands causes. Negative energy is present in 99% of people living in modern society. It’s there for the following reasons.

Stress – Fight-or-Flight:-

Fight or flight is your ancient survival mechanism. Without knowing it most of us activate this device over 30 times daily. Fight or flight suppresses your immune system. Why? Because in moments of stress your body thinks it will need all its resources to deal with the situation at hand, so it temporarily shuts down your immune system. That’s bad because now you’re not protected against the disease. What’s also bad is that when the stressful situation is over, it takes time for your body to switch back on its immune system fully. Your blood pressure and sugar levels also rise during fight-or-flight.

Trauma Impressions:-

Any suffering you may have been through will leave an imprint in your body’s meridians. You may not be aware of these impressions, and that is why they are so harmful. Trauma imprints may also be there because of the pain or harm you caused others.

Negative Thoughts:-

Thoughts carry energy through your body. If your thoughts are negative, then blocks are created along the lines of your meridians. The most common negative thoughts are worry and fear.

How to Heal Yourself:-

Remember, healing starts by removing negative energy blocks along your body’s meridians. If you don’t do this first, everything else, medicine, exercise and therapy will be diluted. A disease is when your body is out of balance. So how can you heal yourself and restore balance to your body? You start by removing your energy blocks.

Relax:-

Put yourself into a state of deep relaxation. Breathing deeply is the fastest way to relax and reduce stress. Don’t breathe too deeply, just enough to relax. You can also do this by meditating. Imagine a gentle waterfall of pure water falling onto you, cleansing your mind and body.

Identify:-

Identify the traumas that you have been through during your life.

Identify traumas that you have put others through during your life.

Replay:-

Replay the traumatic experiences in your mind. Face your feelings head on. At this point, you may become emotional; this is a good sign. Crying and feeling guilty are essential parts of the healing process, this helps you let go of all the pain at a deeply profound level.

Forgive:-

Forgive those who hurt you. You must forgive to move on; it’s hard but necessary. Forgiveness releases you from the trauma of your past.

Ask for forgiveness from those you hurt (do this in your mind and mean it). Saying sorry sends a message to those you hurt and allows them to forgive you and move on with their lives.

Permission:-

Now give your soul permission to release itself from all past suffering.

Feeling Lighter:-

Imagine yourself feeling much lighter now as all your negative energy blocks disappear.

Promises:-

You may have made promises that you couldn’t keep. We all do. It’s not your fault. Your intentions were good, but for whatever reason, you couldn’t keep all your promises. Allow yourself to be released from these obligations. They can also create blocks because of guilt. You did your best, now let go. It’s time to start again. If you feel that you made promises in a previous life and didn’t keep them, say sorry and you will be released.