6 Ways to Make Waking Up Easier

Waking up bright and early, or frankly, waking up at all, is certainly not everyone’s cup of tea. Try as you might to break your am snooze habits, all last night’s plans for a strong-willed morning can so quickly vanish with the sound of an alarm clock. We’re here to help you in the struggle with these 6 tips for making mornings just a little easier.

1. Get new curtains

Do you currently sleep with heavy curtains or fully drawn blinds? Try swapping these out for lightweight curtains or sleeping with your blinds slightly open. This will let the sunlight seep into your room in the morning and let your body wake up naturally, leaving you feeling far more relaxed and ready to get out of bed.

2. Wake up to your favorite song

Set your alarm in the morning to a calming song that you enjoy listening to. This will make you less likely to go for the snooze button and more likely to let the song play out and allow your brain to slowly wake up.

3. Stretch

Before you attempt to get out from the safety of your covers, do some simple stretches in your bed. Do some arm and leg raises, stretch out your chest and back, and let your covers naturally fall off as you stretch your way out of bed.

4. Brew a delicious cup of coffee

If you have an automatic coffee maker, take advantage of the timing feature and program your coffee maker to brew a fresh pot first thing in the morning. Waking up to the the sweet smell of coffee is a great way to force yourself out of bed and into the kitchen.

5. Stick to a morning routine

The body loves consistency, plain and simple. If you regulate your sleep schedule by going to bed and waking up at the same time every day, your body will eventually wake up naturally at the same time. No feeling groggy, and no wrestling with the alarm clock.

6. Sleep well

Whether it’s because of your partner’s loud snoring, stress, or a sleep disorder, not getting a good night’s sleep is a surefire way to guarantee a difficult morning. Be sure to go to bed a decent time every night to ensure you’re getting 7-8 hours of sleep, and if snoring is keeping you up, try investing in a snoring mouthpiece.

source https://goodmorningsnoresolution.com/blogs/news/6-ways-to-make-waking-up-easier

6 Ways to Make Waking Up Easier

Waking up bright and early, or frankly, waking up at all, is certainly not everyone’s cup of tea. Try as you might to break your am snooze habits, all last night’s plans for a strong-willed morning can so quickly vanish with the sound of an alarm clock. We’re here to help you in the struggle with these 6 tips for making mornings just a little easier.

1. Get new curtains

Do you currently sleep with heavy curtains or fully drawn blinds? Try swapping these out for lightweight curtains or sleeping with your blinds slightly open. This will let the sunlight seep into your room in the morning and let your body wake up naturally, leaving you feeling far more relaxed and ready to get out of bed.

2. Wake up to your favorite song

Set your alarm in the morning to a calming song that you enjoy listening to. This will make you less likely to go for the snooze button and more likely to let the song play out and allow your brain to slowly wake up.

3. Stretch

Before you attempt to get out from the safety of your covers, do some simple stretches in your bed. Do some arm and leg raises, stretch out your chest and back, and let your covers naturally fall off as you stretch your way out of bed.

4. Brew a delicious cup of coffee

If you have an automatic coffee maker, take advantage of the timing feature and program your coffee maker to brew a fresh pot first thing in the morning. Waking up to the the sweet smell of coffee is a great way to force yourself out of bed and into the kitchen.

5. Stick to a morning routine

The body loves consistency, plain and simple. If you regulate your sleep schedule by going to bed and waking up at the same time every day, your body will eventually wake up naturally at the same time. No feeling groggy, and no wrestling with the alarm clock.

6. Sleep well

Whether it’s because of your partner’s loud snoring, stress, or a sleep disorder, not getting a good night’s sleep is a surefire way to guarantee a difficult morning. Be sure to go to bed a decent time every night to ensure you’re getting 7-8 hours of sleep, and if snoring is keeping you up, try investing in a snoring mouthpiece.

source https://goodmorningsnoresolution.com/blogs/news/5-ways-to-make-waking-up-easier

Better sleep, better relationships

At Good Morning Snore Solution, we’re all about facilitating stronger, healthier relationships through quality sleep, and we love hearing stories from our happy couples about how our mouthpiece has done just that.  But don’t take our word for it, check out these testimonials from Good Morning Snore Solution customers.

“I went from sleeping about 4 hours a night to a little over 7 hours. I can sleep in the bed with my wife again! “

“We’ve been married for many years, and I just came to accept the snoring. That doesn’t mean it wasn’t completely disruptive to my sleep, totally annoying, and had me constantly kicking my poor husband during the night. It was a sad state for the both of us. Then, I was introduced to this amazing and innovative product...and within a week, both our lives changed!”

“My wife has suffered with my snoring for years and we had begun to give up hope until we discovered this simple little device.”

“After searching extensively on the internet, I decided to purchase the Good Morning Snore Solution. It took some getting used to sleeping with the product, but I stuck it out. Now 1 month later, thankfully it has done the job. My husband is sleeping without the use of his ear buds and movies to drown out my snoring. All I can say is YEAH!”

“The doctors have always been reluctant to try surgery as it was never guaranteed it would work and so we've been stuck with snoring for 19 years of marriage. I thought we would never figure it out and I had taken to leaving and sleeping in the guest bedroom. I came across this product and thought, "what the heck", so I bought it. It has been nothing short of miraculous as the snoring stopped immediately! It took some getting used to for her but here we are with a totally silent room!“

This Valentines Day, we want to give a shoutout to all our happy couples! Hearing your success stories is what fuels us to continue doing what we do, and we’re so grateful to be able to help couples like you. Got a story? Share it with us! We’d love to hear how Good Morning Snore Solution has helped you.  

source https://goodmorningsnoresolution.com/blogs/news/better-sleep-better-relationships

Bedtime Botanicals and Sleep-Promoting Essential Oils

Whether it’s stresses from the day or more serious health issues that are keeping you up at night, there are many botanicals have been known to encourage a good night’s sleep.

Here are a few recommended botanical herbs and how to use them:

1. Passionflower can create a calming effect and help control that “vicious circle of thought going round and round in your head”; so you can go to sleep.
2. Magnolia bark, used in Chinese medicine, helps to reduce cortisol, which can help the sleep cycle. It promotes relaxation of both the body and mind, and is also good for reducing diabetes and obesity risk.
3. Ashawganda is a herb from India that helps to decrease stress. It brings more mental calmness, less anxiety and depression; reducing insomnia.
4. Lemon balm has been used for centuries medicinally as a sleep aid. It helps with restlessness, anxiety and insomnia. Studies have even shown it helps agitation and hyperactivity for Alzheimer’s and ADHD patients.

You can partake of these herbs as a tea by brewing your herbs and drinking about one hour before bedtime. You can take it as an extract form about 30 minutes before bed. Mix it with a little water if you do not like the flavor.

In addition to herbs, many turn to essential oils as a natural way to promote sleep.

The following are some sleep-promoting essential oils:

1. Lavender helps to relax the body and reduce the feelings of stress, anxiety or unease. In one study, lavender oil reduced depression by 32% in people suffering from post -traumatic stress disorder (PTSD)
2. Clary Sage improves mood, balances hormones and reduces stress. Inhaling clary sage promotes soothing feelings of relaxation allowing for a restful night’s sleep.
3. Ylang Ylang essential oil can significantly decrease blood pressure and lower heart rate proving it has a sedative effect when inhaled. By acting directly on the olfactory system of the brain, Ylang Ylang has immediate positive effects on your mood and acts like a mild depression remedy. It can also lessen frustration and anger.
4. Roman Chamomile inhalation is a natural remedy for anxiety and general depression. In one study, volunteers experienced more drowsiness and calmness with Roman Chamomile which improved sleep quality. Roman Chamomile has also been proven to reduce symptoms of insomnia.

Essential oils can be inhaled by using a diffuser in the bedroom or by dropping a few drops on a cloth or Kleenex and holding it around the nose to breathe it in. Essential oils can also be used directly on the skin. It is recommended to mix your EO with a carrier oil first in case there is any skin irritation. Use jojoba, coconut or shea butter as a carrier.

Herbs and essential oils are great natural ways to relax and fall asleep quicker. However, if you’re not sleeping through the night, not feeling well-rested the next morning, or snoring, consider investing in a snoring mouthpiece.

source https://goodmorningsnoresolution.com/blogs/news/bedtime-botanicals-and-sleep-promoting-essential-oils

2 Upsetting Yet True Facts About Snoring

In American Health Journal’s latest segment, Dr. Nancy Markley, CEO of MPowrx Health and Wellness, lets us in on some important facts about snoring.

Fact 1: No one is immune

Many of us are aware that snoring is a fairly common problem, but there’s a prevailing misconception out there that only men or people who are overweight snore. This is by no means the case, snoring does not discriminate, and can affect virtually anyone. Although excess weight is a large contributor to snoring, Dr. Markley explains that seemingly minuscule features like the size of your tongue, shape of your nose, and frame of your jaw all factor into whether you will snore or not.

Fact 2: Finding the right solution is a process

When dealing with snoring, many people dive straight into purchasing CPAP machines, snoring mouthpieces, chinstraps, nose sprays, etc. Dr. Markley clarifies that in order to be successful, snorers should not go straight to looking for a solution, but should first do some digging to find out why they snore.

“The key to resolving snoring is identifying those obstructions and trying to find a solution that fits with those findings,” says Dr. Markley.

Not everyone snores for the same reason, which is precisely why there is no silver bullet when it comes to a cure for snoring. The key is knowing your reason for snoring, and choosing the right solution from there.

For more information about the various causes of snoring, see Dr. Nancy Markley’s full segment on American Health Journal:

source https://goodmorningsnoresolution.com/blogs/news/2-upsetting-yet-true-facts-about-snoring

How Athletes Can Up Their Game By Simply Getting More Sleep

Athletes need extra sleep to help their bodies recover from the stresses of training so they can continue to perform at their best. REM sleep which provides energy to the brain and body is particularly important for enabling this recovery.

For professional athletes, better performance often translates into making more money. Therefore, athletes should definitely consider how the quality and amount of sleep they get might be affecting their performance.  

Some top athletes are in fact taking sleeping seriously. For example, LeBron James and Roger Federer, both world-renowned athletes, are known to sleep ten to 12 hours per day. Tennis star, Serena Williams, reports going to bed by 7 p.m. to get adequate sleep.

Considering most people function best getting seven to eight hours of sleep per night, athletes need at least an extra hour if not more. If it’s not possible to get extra sleep during the night, fitting a nap in during the day can offer significant health benefits. Here are the top reasons why sleep makes you a better athlete.

1. Helps the Body Replenish Energy Stores. Not getting enough sleep can decrease the production of carbohydrates and glycogen, the fuel the body stores for energy use during exercise. Depleted energy stores lead to a lower energy output, a shorter time to reach fatigue, poor concentration during physical activity, and a slower recovery time.
2.  Supports Good Judgement and Learning Skills. Research shows that memory function, focusing ability, motivation, and learning are each impaired by getting inadequate sleep. The brain relies on sleep to consolidate memory and process new knowledge.
3. Improves Reaction Times. Athletes typically need to react fast in their sport and can’t afford to have slow reactivity due to poor sleep. Studies show that being mildly tired due to a lack of sleep can impair reaction times just as much as or more than being legally intoxicated, and missing one night of sleep can impede reaction times by over 300%.
4. Enhances Skill Accuracy. Research studies involving basketball players, weightlifters, swimmers, tennis players, and other athletes all confirm that adequate sleep is necessary for achieving optimal athletic performance. These studies focused on extending the hours of sleep athletes normally receive (up to 10 hours in total). They concluded that several measures of sports performance such as accuracy and reaction times dramatically improved after more extended sleep periods.
5. Lengthens Sports Careers. Sleep deprivation not only leaves the body prone to sustaining injuries and increases the time it takes to heal, but it also reduces the longevity of athletes’ careers. One study involving major league baseball players showed that there is a direct relationship between fatigue and the length of playing career. Essentially, being chronically tired reduces sports performance thus leading to a shorter playing career.  

Considering the amount of research devoted to studying sleep’s effects on athletic performance and the results that prove how valuable sleep is for peak performance, all athletes should consider getting good sleep a priority. Sleep is required for athletes to develop skills, stay injury-free, perform their best, and stay active in their sports careers for longer.

source https://goodmorningsnoresolution.com/blogs/news/how-athletes-can-up-their-game-by-simply-getting-more-sleep

5 Ways to Trick Yourself Into Getting a Better Night's Sleep

Are sleep troubles disrupting your life? Do you feel anxious when it’s time to hit the pillow and toss and turn late into the night?

You are not alone considering one in three people suffer from at least mild insomnia. To make matters worse, people who don’t sleep well have often developed poor sleep habits. Many people struggle with sleep problems and are searching for real strategies that help manage the issue.

Sleep is vital to health as most of us know, but how can we get more sleep when it feels like an impossible task? Here are 5 proven strategies you can use to trick your mind and body into getting a better night’s sleep.

1. Try to Stay Awake

Research conducted on people with insomnia shows that using reverse psychology can indeed help people fall asleep. Out of two groups of insomniacs, one was told to try to stay awake but not allowed to watch TV or move around, and the other was not given any instruction. The group that focused on trying to stay awake actually went to sleep faster.  

Here’s how to use reverse psychology on yourself when you need to sleep. Try keeping your eyes open and repeatedly saying to yourself “I will not sleep.” Because the brain fails to process negative instructions well, it interprets this message as an order to sleep. Focus your mind on staying awake until your eyes eventually tire and you find yourself falling asleep.

2. Apply Acupressure Techniques

Acupressure is similar to acupuncture and based on traditional Chinese medicine philosophy which uses the application of pressure to specific parts of the body to help induce sleep.

Use your fingers to gently press and massage the following points for 10 to 15 minutes to help the body prepare for sleep: The point just below the ball of the foot, the indent between the top of the eyebrows and nose, and behind the ear in the soft tissues where the neck muscles connect to the jaw line.

3. Use the 4-7-8 Technique

Holistic practitioner Dr. Andrew Weil invented this simple yet effective breathing technique.

To start, place your tongue gently on the ridge of your mouth in the area right behind the front teeth. Next, exhale fully and quietly breathe in through the nose over a four second period, hold it for seven seconds, and then using a “whoosh” sound exhale air outwards over an eight second period. This process should be repeated at least three times.

This technique helps to induce sleep by delivering more oxygen than regular breathing does to the parasympathetic nervous system which suffers from overstimulation during stressful times. Additionally, counting at a regular interval diverts the mind from the day’s stressors.

4. Find Your Own Trigger to Help You Sleep

Professional hypnotherapist, Sharon Stiles, recommends using a relaxing and unusual habit such as stroking your cheek or gently massaging your forehead to help your body recognize it’s time to sleep.

Use your habit when you are starting to feel sleepy, and you will eventually teach the body to associate it with preparing for sleep. Just remember to completely focus your attention on what you are doing when trying this technique, and remember it takes several nights of repetition for it to become a habit to your body.   

5. Squeeze and Relax Your Muscles

Relaxing your entire body helps prepare the body for sleep. Lie on your back and inhale slowly through your nose while at the same time squeezing the muscles in a specific part of your body. Start working with the muscles in your feet and continue working a variety of muscle groups until you have worked the entire way up the body to your head. Remain focused on your breathing while you perform this exercise, and by the end of your session you should be relaxed and feeling ready to sleep.

source https://goodmorningsnoresolution.com/blogs/news/5-ways-to-trick-yourself-into-getting-a-better-nights-sleep