The Best Way to Fill Your Sleep Journal

Many people keep a journal or diary, maybe even one dedicated to recording dreams, but have you heard of a diary dedicated to your sleep patterns? This is a simple tool that allows anyone to track their sleep habits and figure out what helps them get to sleep, or may be hindering their ability to get proper shut eye. There are many versions of sleep diaries, but here are some of the recommended notes we think you should take in yours!

• The time you went to sleep & woke up

This will track how many hours of sleep you got, and will help you find the ideal amount of hours that make you feel revived and well rested the next morning.

• How easily you fell asleep

This will allow you to consider how factors such as caffeine intake, time on electronics or naps throughout the day had impacted your ability to fall asleep.

• What may have bothered you in your sleep

If you notice yourself waking up or having a difficult time falling asleep, this would be the place to write down why. A partners snoring, too much light, or worrying thoughts could be examples of disturbances to sleep. It can be helpful to note these things so you can find a solution, especially if they bother you consistently.

There are many apps that can help you track your sleep on a digital form, or if you prefer paper, you can easily create your own sleep journal format. There are also many free and printable outlines such as the one from the Sleep Foundation found HERE.

We hope that you consider recording your sleep patterns with a tool like this, to learn more about your nights and achieve better sleep!

source https://goodmorningsnoresolution.com/blogs/news/the-best-way-to-fill-your-sleep-journal

Join us as we help support children in developing countries

We are thrilled to announce Good Morning Snore Solution’s partnership with Sleeping Children Around the World (SCAW)!

SCAW is a volunteer-based organization that works tirelessly to give millions of children a chance at a good night’s sleep. This is done by providing children in developing countries with bedkits that contain basic fundamentals they are often deprived of, such as a mattress/mat and a bednet to protect against vector-borne diseases such as malaria. SCAW ensures that all bedkits also include clothing and school supplies to give these children extra support to achieve better lives along with better sleep.

In 1970 Murray Dryden took a trip to Pakistan where he tripped over a child sleeping on the street. Recognizing the harmful impacts of poor sleep on health, memory, emotions and academic potential, Mr. Dryden and his wife, Margaret Dryden, created SCAW and made a commitment to make a difference in the lives of children worldwide. Over the past 48 years, SCAW has focused on distributing bedkits for free to children aged 6-12 from any culture and religion around the world. To this day, SCAW has raised more than 40 million dollars and delivered more than 1.5 million bedkits to children across 34 developing countries.

MPowrx (makers of Good Morning Snore Solution) and SCAW share common values when it comes to helping people get a better night’s sleep, increasing overall wellness and enabling people to live better lives.

MPowrx hopes to help spread this positive impact and help SCAW support even more children! Putting hopes into action, MPowrx is joining forces with SCAW this holiday season to raise awareness and funds to support children around the world.

During December 3 - 14, Good Morning Snore Solution will be donating a portion of every sale to SCAW and is hoping you will join in spreading the joy! This holiday, we encourage everyone to contribute to this charitable organization, and we will be offering prizes for those who do during our 12 Days of Christmas Giveaway! During this giveaway, we are offering 12 amazing sleep prizes, and many ways to enter to win!

A donation of only $35 gives SCAW the ability to give a child a bedkit which contains a mat or mattress, pillow, sheet, blanket, mosquito net and school supplies.

100% of donations to SCAW go towards creating a bedkit, so you can feel secure in knowing all of your donation will be put towards supporting these children. It is worthy of mention that bedkit items that are locally sourced, creating a positive economic impact in the local community where the children live.

Want to learn more about how you can help us support SCAW while winning some amazing prizes? Follow us on Facebook and stay tuned for more information.

source https://goodmorningsnoresolution.com/blogs/news/join-us-as-we-help-support-children-in-developing-countries

5 Helpful Methods to Tackle Insomnia

Suffering from insomnia? Many can relate. In fact, insomnia is one of the most common sleep disorders experienced by adults. Lack of sleep can contribute to dangerous driving, serious health issues and slowed cognition, so why isn't there more out there to help those with insomnia?

We wanted to gather 5 helpful methods that others have used to beat insomnia, without the use of sleeping pills. If insomnia is something you are experiencing, we hope these methods help you get the rest you need.

1. Keep your sleep clock consistent. By waking and falling asleep at the same time everyday, your body will eventually develop this as a habit, making it easy to fall asleep at an ideal hour. Limit the amount of naps you take as well, as this may interfere with your bodies ability to wake and fall asleep at a consistent time.
2. Cut the caffeine… by a certain time. Stimulants like coffee can last in your system for hours, so by being aware of how it impacts your body and your sleep will help you know if you should stop drinking it by a certain time in the day.
3. Engage in exercise. It may be difficult to find the time to workout, especially if you are exhausted from not getting enough sleep, but try to fit in some form of physical activity in the day (ideally at least 3 hours before you go to bed). This will help tire you out and aid your ability to drift off to sleep.
4. Take care of your mental health. Many of those with insomnia state that their mind races with worries when they are unable to sleep. A tip to combat this stress is to think about what you are worrying about, and write down a plan on how it will be resolved. Reducing stress in general also helps the mind relax, and this can be done through meditation, breathing techniques. Engaging in therapy has also helped a lot of individuals who suffer from insomnia be able to manage their stress and get a better sleep.  
5. Make yourself the most comfortable in bed. Control temperature, lighting and noise to your liking. Set a sleep-time comfort routine that tells your body you are ready for bed, while ensuring you have all you need to be comfortable for the night and not have to get up. Try to limit eating and drinking before bed, as you want to relax the body and not have to think about your full bladder.

If you have any other helpful tips for insomnia, we would love to hear from you! We hope the methods we shared are achievable, and help you get a goods night rest.

source https://goodmorningsnoresolution.com/blogs/news/5-helpful-methods-to-tackle-insomnia

5 Soothing Sounds to Stimulate Sleep

We know that keeping a room dark without disruptive lights help aid sleep, but sometimes your thoughts can not shut off in a black, quiet room. Rather than reading or watching TV, listening to audio is a great way to fall asleep without being disrupted with light. From podcasts to music, here are 5 different types of audio that help people to fall asleep.

1. Trying to shut your mind off? Try white noise.

Consisting of sounds of waves, wind, urban traffic and crowd noise, white noise helps many fall asleep at night. This noise that can consist of many unique sounds which drowns out everything else that is distracting the brain from drifting off. Discover what white noise sound suits you.

2. Want to fit in some learning? Explore podcasts.

Podcasts are a great form of audio that is easy to access and are suited to a numerous amount of interests. It’s easy to find a topic of interest, and many platforms you can access them free, such as:

• iTunes 
• Google Play 
• Spotify 

You can even listen to podcasts tailored to inducing sleep.

3. Want to feel comforted? The right music can help you relax.

Music can have a direct effect on your nervous system, helping your body relax and prepare for sleep. Studies have shown that those who listen to 45 minutes of relaxing music before bed fall asleep faster, have longer sleeps, wake up less and are more rested in comparison to when they do not drift off to tunes.

Not too sure where to find relaxing music? Youtube is a great resource that has calming tracks that last as long as you sleep.

4. Want some entertainment? Get hooked on audiobooks.

Audiobooks can be just as good as watching TV or reading but are something you can do in the dark and easily drift off to sleep to. Search for audiobooks online to find a wide selection, you can even listen to some on Spotify! 

5. Stress keeping you awake? Guided meditation will help you stay calm.

Studies have shown that meditation decreases levels of stress, which is a factor tied closely to many sleep disorders. Guided meditation helps you focus on your breathing, and allows you to reach a sense of relaxation. This technique not only helps you fall asleep for the night, but meditation improves your overall well being, which is strongly connected to sleep.

Guided meditation audio clips can be found on many platforms, and there are even apps dedicated to this relaxation method, such as Headspace.

 

Play these sounds out loud, or through wire or bluetooth headphones. With the variation and the benefits these bedtime sounds have to offer, you will definitely be getting your much needed shut eye! 

source https://goodmorningsnoresolution.com/blogs/news/5-soothing-sounds-to-stimulate-sleep