Sleep Management


[block id=”18747″]

“The National Sleep Debt: Eighty percent of us stumble around sleep-deprived. It cost us our health – even our lives – and it costs the country billions.” Life 1998.
The cover of Life Magazine in 1998 was titled Sleepless in America. A man lying in bed on his back staring up at the ceiling wide awake. He was one of seventy million Americans who have trouble either getting to sleep or staying asleep.Sleep centers have popped up across the country to help identify the physical causes of sleep deprivation.
In so many cases it is simply being overweight while for others it is stress or poor sleep preparation habits.The Geneva Convention, Amnesty International and The United Nations consider sleep deprivation a form of torture. Yet millions of Americans torture themselves willingly by not getting enough sleep. How much sleep do you need? A minimum of six hours, but seven to eight hours is best.

[block id=”18733″]

  • icon

    Developed for those suffering from high blood pressure, anxiety, pain and stress.

    There is no life without breath so breathe right in order to be healthier happier and more comfortable.

    This scientific evidence-based breathing exercise teaches the stress reducing physiological changes that take place in a proper abdominal breath. You will learn how to use this breathing technique to activate the production of your own endorphins, melatonins and serotonins from the brain; Endorphins to reduce pain, melatonin’s to enhance sleep and serotonin to elevate your mood. These hormones are also known as the pain killing and stress reducing hormones.

    My Healthy Treasure Chest is available for Free on iTunes and Google Play. You can go to HealthyVisionsApp.com from your Mobile Device to install My Healthy Treasure Chest.

    availableongoogleplayavailableonitunes

  • icon
    You deserve a good night’s sleep, that is why Ron Eslinger created this sleep program just for you.
     
    Holistic, drug free. Peaceful, relaxing, tranquil sleep is just a few clicks away.
    So we created for you, the first of its kind CD that has you going to Sleep to the Sound of a binaural, biorhythmic wave which helps slow the heart to 60 beats a minute. To top that, we added a Hypnagogic Theta Cycle Tone to slow the brain allowing you the pleasure of entering the Delta Sleep Cycle and having a restful, energizing night’s sleep.
    End result is you get a restful, energizing night’s sleep! Every night!
  • icon

    National Institutes of Health Supports Hypnosis for Sleep and Pain

    Your bed is made for two things and one of those is sleeping. The bed is not for eating, drinking, reading, watching TV, emailing, texting or arguing. If you are doing these things you are flirting with sleep deprivation and possibly causing one or more of the following:

    The only thing I guarantee my clients is that they will sleep better and only because every client has said “I am sleeping Better.” I now share their techniques with you.

    Each track has its on technique for helping you go to sleep and remain asleep.
    The CDs can be used independently or in combination.

    You can find the combination that works best for you.

  • icon

    Now I Lay Me Down TO Sleep For Infants and Children

    This Children’s sleep CD has been proven by members of the Department of Defense (DOD) schools to help infants and Children sleep better and calmer during the day. Reports have shown a dramatic positive change in Sleep, behavior and learning.

    This music was developed specifically at the speed of a normal heart beat and inserted with theta brain wave simulations to slow the brain down to its hypnogogic state making the brain much more susceptible to suggestions for sleep and learning.

    Children only grow when sleeping so give your child the best of the best when it comes to enhancing a healthy, positive behavior.

    NOT JUST FOR CHILDREN

    Many parents have praised the benefits of this CD for improving their own sleep habits.

    Learn the differences between acute and chronic pain, both physiologically and psychologically.

Creating the Relaxing Breath


Breathing is natural and automatic so therefore we do not have to consciously take in a breath.

We can turn a deep chest rising breath into a gentle relaxing abdominal breath.

Simply follow these directions:
Gently push your stomach out. One way to do this is to place your hand on your abdomen and gently push your hand out using the abdomen. As you do, you will notice that you automatically breathe in. This happens because as you push your abdomen out you pull down the diaphragm which creates a vacuum sucking in air.

You will experience the following steps:
1. The diaphragm drops down and the two lower lobes begin to open up filling with air containing oxygen.
2. The diaphragm stimulates the vagus nerve which travels through the diaphragm. The vagus nerve then activates anti-stress hormones which create relaxation and comfort.
3. Now gently take that abdominal breath again, but this time hold your breath for about three slow counts. By holding your breath you create a more efficient gasexchange between the carbon dioxide, a stimulant, and oxygen a relaxant. The breath out is twice as long as the breath in.

The count: Breathe in for a count of three to five, hold for a count of three to five and out for a count of six to ten. A normal exhalation is twice as long as inhalation.

Why hold the breath? Holding the breath allows for a more efficient gas exchange between carbon dioxide and oxygen, a key factor in decreasing anxiety attacks.

Using this type of breathing may result in the following changes:
 Trouble sleeping? Three breaths at bed time and you can fall asleep easily as you say to yourself “I am asleep” repeatedly.
 Tension headache? Take the prescribed breath and imagine the oxygen flowing into your head. Breathing in relaxation and breathing out tension.
 Improve your immune system? Research has shown that relaxing breaths decrease Cortisol (stress hormone) and activate the immune system.

Understanding Insomnia


The first step in controlling both your insomnia and your sleep deprivation is to manage your stress and to develop good sleep preparation hygiene.
How many times have you tossed and turned thinking I can’t get to sleep; then worrying about not waking up if you do go to sleep? You then top that off by thinking you can’t function if you don’t get some sleep. You say over and over “I can’t sleep”. You create your own self-fulfilling prophesy. When you talk or think your brain listens ,so be careful of what you say to yourself.
Here are some techniques I teach my clients who are having difficulties with sleep and all have said they are sleeping better.
 Go to bed at approximately the same time every night in a cool, dark room.
 Eat nutritious foods high in calcium and B-vitamins.
 Take three abdominal breaths by pushing your stomach out for a count of three to five holding it for a count of three to five and then releasing it at the count of six to ten.
 Say to yourself twenty times, “I am asleep”.
 Make sure you keep it in the present tense not “I am going to sleep now.”
If you wake up during the night and stay awake for more than twenty minutes, get out of bed and read or watch TV and then return to bed. Do the three breaths and say the statement twenty times again.

Leave a Reply

Your email address will not be published. Required fields are marked *