Sleeping disorders and a general lack of sleep, bordering on insomnia is rampant amongst young and older adults alike, globally. Regulated sleep hygiene is essential to lead a wholesome, healthy, and balanced lifestyle. Research shows that a lot of serious conditions like diabetes, heart trouble, depression, anxiety, obesity, etc. have been linked to sleeping disorders and a lack of good sleep hygiene. 

Anecdotally, sleep meditation has been known to serve the purpose of reaching successful levels of sleep hygiene. So what exactly does sleep meditation entail? Studies show that around 35-40 percent of the adult global population goes through a bout of insomnia and related sleeping disorders at least once in their lifetimes. 

According to Healthline, on meditation, ‘as a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness’ 

Insider suggests that ‘if you’re having difficulty calming your mind when you try to sleep, meditation can be a useful strategy to wind down and relax for a more restful sleep’

The need for sleep meditation

Facts and figures show that around 70 million people in America alone suffer from borderline insomnia and other underlying sleeping disorders that ultimately lead to serious complications on physical and mental health. With the increase in the usage of electronic devices from waking to sleeping time, including consumption of social media can lead to increased levels of stress, anxiety and a general lack of focus to determine a regulated, arcadian sleep cycle. 

Lack of a good night’s sleep on a regular basis is linked to fatal disorders of the heart, liver, stomach as well as diabetes. Meditation in itself, if practiced on a daily basis can counter, reduce stress levels, stages of insomnia and can also alleviate depression if not severe. 

According to Insider, ‘a 2015 study found that meditation was a helpful technique for treating insomnia. One group of participants was educated in basic sleep hygiene practices, while the other group practiced meditation as part of a mindfulness program. 

During the six week period, the mindfulness participants were asked to meditate for at least five minutes daily. The study found that the meditating participants, who also joined a two-hour mindfulness education support group once a week, had improved quality of sleep, lower levels of fatigue, and an improved mood after the study’

A good sleep hygiene is seldom devoid of sleep meditation. Sleep meditation can also help you induce lucid dreaming on a regular basis that can in turn help overcome phobias and improve overall mental health. 

The key(s) to practicing sleep meditation 

Just like any other form of exercise and mindfulness training techniques, sleep meditation needs to be practiced. There are various ways in which sleep meditation can be achieved to sleep soundly and wake up naturally. Before beginning, one needs to know that sleep meditation is not at all about forcing yourself to go to sleep. It is vital to realize that calming the body and mind enough to get a good night’s sleep is the main focus of this form of meditation. 

• The most promising sleep meditation technique is the body scan technique. Very Well Mind explains the body scan process in a succinct manner – ‘this process involves directing your attention away from the thoughts to noticing the sensations in your body, without trying to change them’ As you proceed further into the technique, you shall notice different sensations like tingling, heaviness, and tightness. Furthermore, you need to direct your mind to breathe in and out ‘onto that affected part’ and slowly let all the worrying, anxious thoughts wash over you slowly like a river. As that very feeling progresses, your body and mind shall feel more relaxed, and then it shall be possible to fall asleep gently. 
• Gratitude meditation is also one of the most popular forms of sleep meditation techniques. It goes hand in hand with mindful meditation and can be a refreshing change to your daily routine, which often gets saturated with stress and anxiety. Start with deep breathing and then concentrate on 3 parts of your day that made you feel accomplished or even put a smile on your face. Doing this fills you up with compassion right before sleeping and can definitely encourage a night of sound sleep. 
• Sleep tracking devices like the iBand+ are a great way to achieve regulated sleep hygiene. The iBand+ helps achieve sleep meditation and sees it as a form of training your mind and not just focusing on the sleeping part. Here is brief know-how of how the iBand+ achieves exactly that : 

1. 1. ‘5 to 10 minutes of iBand+ sleep meditation technique before going to sleep will help you relax thus reducing stress and increasing your sense of calmness and well-being.
   2. iBand+ sleep meditation feature with brainwave entrainment audio-visual technique is also an excellent way of preparing yourself for the beautiful world of lucid dreaming!
   3. With sleep meditation define the dream cues, set the dream intention, and increase self-awareness in your dreams – crucial preparation tactics to become and stay lucid in your dreams.
   4. Practicing meditation regularly helps gain perspective and an ability to focus which positively affects your brain, heart and immune system leading to an improved physical and mental health’ 

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The new millennium has seen a steady rise in cases of sleep disorders like insomnia, which is one of the primary causes of cardiovascular diseases. According to the research conducted by the CDC, about one-third of American adults receive less than 6-8 hours of sleep on a regular basis. The adult human body is equipped in such a manner, that it requires a minimum of 7 hours of sleep to function as it is meant to be! 

A well maintained ‘sleep hygiene’ is the key that leads to simply put – sleeping better. 

So, what is sleep hygiene and why is it so important? 

According to an explanation put forth by the Sleep Foundation , sleep hygiene can be viewed as, ‘strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed routine, and building healthy habits during the day can all contribute to ideal sleep hygiene’ A healthy sleeping pattern has time and again proven to be remedial for a longer period with close to zero side effects on one’s physiology. 

Natural remedies like consumption of tea, essential oils, relaxation techniques, regular exercise and of course improving overall sleep hygiene are recommended to overcome insomnia and promote healthy sleeping habits. 

• Cutting Down The Caffeine

Yup. You read that right, fellow coffee lovers and worshippers. As anything goes, heightened caffeine intake can have severe adverse effects on the quality of sleep. Switch to herbal teas like Chamomile, Hibiscus, Jasmine whenever you feel like ‘oh my god, my body needs a dose of caffeine!’ 

• Performing Low Impact Exercises Outdoors

Yes, we often hear about this one as a remedy for pretty much ALL anomalies, don’t we? Well, there is a reason for it and the reason being supremely simple – it works. As propagated by Medical News Today – ‘a 2015 trial by the European Sleep Research Society found that 150 minutes of exercise a week significantly improved symptoms of insomnia for participants and reduced depression and anxiety, which have a knock-on effect on sleep’ 

Research also shows that relatively low impact exercises like Yoga/Power Walking/Swimming, if performed outdoors help the body come in contact with natural light, essential to ensure a good sleep-wake cycle. 

• Practicing Muscle Relaxation Techniques

Move over popping a muscle relaxant for not ‘getting enough sleep’ and try relaxing your muscles with proven techniques on a regular basis, of course. Progressive Muscle Relaxation (PMR) helps the whole body relax and induces a feeling of sleepiness. All you need to do is tighten and relax your muscles throughout your body, one muscle at a time. Medical News Today reports that ‘the American Academy of Sleep Medicine recommends relaxation techniques, including PMR, as effective treatments for chronic insomnia. However, it can take a while to get the hang of the technique. Practicing during the day may help for the first few weeks, before trying it at night’

• Choosing a magnesium-rich diet 

Our body naturally produces magnesium. Magnesium helps regulate the sleep-wake cycle in a big, big way. Not only does it relaxes muscles but reduces stress. The National Sleep Foundation recommends consuming magnesium heavy food like bananas, warm milk, whole grain cereal an hour before sleeping. 

• Maintain a not just good, but a great sleep hygiene 

Medical News Today lists down the following dos that have proven to improve and increase the likelihood of great sleep hygiene : 

• avoiding screens, laptops, cell phones, and TVs at least an hour before bedtime
• keeping the bedroom dark and quiet with dimmed lights, thick curtains, and blinds or by using earplugs and eye masks
• using the bedroom only for sleep or sex
• making sure that mattresses, pillows, and blankets are comfortable
• avoiding alcohol, nicotine, and caffeinated beverages in the evening
• having a warm bath or shower about 1.5 hours before bedtime
• refraining from eating big meals late at night’ 

With our ever-growing technological landscape, now there are certain devices available as well that can help maintain the sleep-wake cycle, thus improving the quality of a good night’s sleep with relevant, collected data. 

• Lucid Dreaming 

The ideas surrounding lucid dreaming are very few, currently. But with the help of the right techniques and regular supervised practices, lucid dreaming can prove to be a boon. It is important for oneself to not lose control while lucid dreaming, so as to inhibit a relaxed state of mind to help sleep. The goal here is to not master the technique of lucid dreaming, but to improve sleep quality via that! 

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It is of extreme importance to choose the best sleep tracking wearable device. This practice ensures the fact that the device shall help you in overcoming the disorders you may be suffering from. For example, if you are keen on exploring the unchartered territory of lucid dreaming and its benefits – the iBand+ is a great pick for you! 

In order to fully utilize the potential of a wearable sleep tracking technology like the iBand+, it is important to shed some light on exactly what this particular device monitors. Broadly speaking and as per the hopkinsmedicine.org  sleep tracking wearable device monitors the following aspects: 

Features of these devices vary, but some common capabilities include:

• Sleep duration: By tracking the time you’re inactive, the devices can record when you fall asleep at night and when you stir in the morning.
• Sleep quality: Trackers can detect interrupted sleep, letting you know when you’re tossing and turning or waking during the night.
• Sleep phases: Some tracking systems track the phases of your sleep and time your alarm to go off during a period when you’re sleeping less deeply. In theory, that makes it easier for you to rouse.
• Environmental factors: Some devices record environmental factors like the amount of light or temperature in your bedroom.
• Lifestyle factors: Some trackers prompt you to enter information about activities that can affect sleep, such as how much caffeine you’ve had, when you’ve eaten, or whether your stress level is high’ 

The iBand+ can be best described as a ‘sensing and health tracking headband that monitors and analyzes users’ brainwaves, body movement, heart rate, and body temperature to accurately recognize various sleep phases’

How does the iBand+ work? 

The iBand+ is an AI-powered headband that is meant to capture your brainwaves, effectively learn your sleep cycle and induce lucid dreaming by adjusting audio-visual signals to help you wake at a peaceful pace and very naturally. Unlike your phone alarm, which awakens oneself with a sudden sound, are we right or are we right? The way we ‘wake up’ every morning is often neglected and the iBand+ taps into that very space with supreme ease. 

What Makes The iBand+ Stand Out? 

• Induces sleep through ‘pillow speakers’ that calms the mind and helps you sleep peacefully.

• Post falling asleep, the iBand+ introduces white noise to help and progress towards deep sleep.
• Improves REM state of sleep, thus boosting energy levels and improving bodily functions. 
• Offers sleep meditation techniques like lucid dreaming to create a healthy mental as well as physical balance 

A User Experience Like No Other! 

Designed to be ultimately user friendly, the iBand+ comes with some of the most cutting edge features that adhere to one common aspect: effortless! Key features that are totally worth the wait: 

• Highly focused, interpretable sleep insights. 
• Simple application and direct, easy selection of requirements 
• Observing one’s own brain waves in real-time
• Easy customization of sound and light patterns 

If you need or require more information, feel free to hit us up on social media or write to us and we would love to get back to you, wherever you are around the globe! 

Visit our website and check out all the smart technicalities the iBand+ is made of: 

https://www.ibandplus.com/ 

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18 million Americans suffer from sleep apnea. Sleep apnea is becoming increasingly common amongst adults as well as young adults. The disorder derives its name from the Greek term ‘apnea’ which literally means without breath. Imagine not breathing for 10 seconds while you are asleep. Quite scary, isn’t it? Sleep apnea and the risks associated with its advent can prove to be fatalistic, if not diagnosed and treated in due time. 

Sleep foundation states that ‘Sleep apnea is a relatively common disorder in which people experience disrupted breathing while they are sleeping. In obstructive sleep apnea (OSA), the most common type of sleep apnea, disruptive breathing occurs because of a narrow or blocked upper airway. It’s similar to breathing through a straw. Those with severe OSA may have upwards of 30 breathing disruptions per night’ 

Causes of Sleep Apnea 

It is a well-established fact that there are three kinds of sleep apnea. They are as follows: 

• Central Sleep Apnea

This type of sleep apnea is caused when the brain falters in sending the right signals to the muscles that let you breathe. 

• Obstructive Sleep Apnea

The most common type of sleep apnea is OSA or Obstructive Sleep Apnea and is caused by an obstruction in the airway cause of relaxing throat muscles. 

• Complex Apnea Syndrome

The most dangerous of the kinds of sleep apnea, this one is a combination of both and can lead to serious complications if not detected and treated on time. 

Even though sleep apnea is common amongst adults and children alike, there are certain factors that might just put one at a higher risk of suffering from either kind of sleep apnea. The most commonly observed risk factors of OSA as observed by Mayo Clinic are as follows: 

• Excess weight. 
• Neck circumference. 
• A narrowed airway. 
• Being male. 
• Being older. 
• Family history.
• Use of alcohol, sedatives, or tranquilizers. 
• Smoking. 
• Nasal congestion. 
• Medical conditions

Excess Weight and Sleep Apnea 

Are you trying and trying to lose excess weight, but to no avail? Following the right kind of diet, regularly exercising, and balancing a regulated sleep schedule. Let’s presume that you have tried it all. Even go the extra mile to get in shape, but nothing seems to be working out except for those rising stress-levels. Well, if you are experiencing this very hindrance, chances are sleep apnea might have a thing or two to do with it! 

Sleep foundation also tells us that, ‘additionally, increased abdominal girth from excess fat can compress a person’s chest wall, decreasing lung volume. This reduced lung capacity diminished airflow, making the upper airway more likely to collapse during sleep. OSA risk continues to increase with a rising body mass index (BMI), which measures one’s body fat based on height and weight. Even a 10% weight gain is associated with a six-fold increase in OSA risk’

Extensive research and the prevalence of OSA has prompted researchers to find potential links between weight gain and sleep apnea. Yes, excess weight is one of the main causes of all kinds of sleep apnea. But studies also show a glaring connection between weight gain and sleep apnea. 

So, Can Sleep Apnea In Turn Cause Weight Gain? 

Many sleep scientists and experts are becoming absolutely sure about sleep apnea aiding weight gain as well. Some have gone far enough to state that the relationship between OSA and excess weight is reciprocal in nature. This is because unregulated, disturbed sleep has a direct influence on hormones that literally control our appetite. If a person avails insufficient amounts of sleep, the need to consume calorie-dense food increases leading to excess weight gain. To state it simply – insufficient sleep often results in over-eating. 

The Sleep Foundation further elaborates that – ‘It also appears that OSA patients, in particular, may be more susceptible to weight gain than people who have the same BMI and health status but do not suffer from sleep apnea. This is illustrated in one study that showed people with OSA gained significantly more weight (around 16 pounds9) in the year leading up to their OSA diagnosis compared with BMI-matched people without OSA’ A person trying to lower or stabilize body-weight requires energy, which sleeps apnea lowers as it progresses. This can further reduce the person’s capacity to exert the required amount of physical activity, which may result in obesity. Obesity poses as a silent killer and has a huge impact on cardiovascular and lung activities. 

Thus, it is safe to assume that sleep apnea and its various complications must be tackled at the right time. Obesity/weight gain and sleep apnea tend to go hand-in-hand, thus making it very difficult to apply the right treatment.  Thus, it is of vital importance to follow a regulated sleeping pattern as well as a schedule that benefits not just our mind, but the body too.

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If not diagnosed at an early stage, the health implications of sleep apnea could prove to be potentially hazardous. In order to overcome this condition, awareness is of utmost importance. It is highly necessary for people to get diagnosed at the initial stage. Early detection of type, causes, symptoms can definitely go a long way when it comes to effective treatment of sleep apnea. 

What is Sleep Apnea? 

WebMD states ‘Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This means the brain and the rest of the body may not get enough oxygen. There are two types of sleep apnea:

• Obstructive sleep apnea (OSA): The more common of the two forms of apnea, it is caused by a blockage of the airway, usually when the soft tissue in the back of the throat collapses during sleep.
• Central sleep apnea: Unlike OSA, the airway is not blocked, but the brain fails to signal the muscles to breathe, due to instability in the respiratory control center’

Mayo Clinic observes the following: ‘Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night’s sleep, you might have sleep apnea. The main types of sleep apnea are:

• Obstructive sleep apnea, the more common form that occurs when throat muscles relax
• Central sleep apnea, which occurs when your brain doesn’t send proper signals to the muscles that control breathing
• Complex sleep apnea syndrome, also known as treatment-emergent central sleep apnea, which occurs when someone has both obstructive sleep apnea and central sleep apnea’

Diagnosing Sleep Apnea 

The most critical aspect of treating sleep apnea is early diagnosis and detection of its kind. The treatment is heavily dependent on the kind – whether it is OSA or Central Sleep Apnea. In order to ascertain the kind, early detection and recognition of the same are vital to begin treatment. 

Put forth by Mayo clinic, the most notable symptoms of sleep apnea could be observed as: 

• Loud snoring
• Episodes in which you stop breathing during sleep — which would be reported by another person
• Gasping for air during sleep
• Awakening with a dry mouth
• Morning headache
• Difficulty staying asleep (insomnia)
• Excessive daytime sleepiness (hypersomnia)
• Difficulty paying attention while awake
• Irritability

In case, you have been experiencing some of the above symptoms, the first step to get to a proper diagnosis, is speaking to your general physician. Depending upon the severity and the frequency of your symptoms, a general physician can recommend the way forward. 

The most common diagnostic practices include: 

• Polysomnography is a sleep study that can be done at home or a sleep clinic. This test monitors vital functions like breathing, oxygen levels, heart rate, eye/leg movements while you are a sleep. Furthermore, these recordings are studied by a sleep specialist. Asleep specialist essentially evaluates the kind of sleep disorder you might just be facing. 
• A lot of sleep study organizations/sleep clinics also provide self-assessment kits and questionnaires in order to speed up the process of detection, which are later reviewed by sleep specialists and specialized physicians. Self-assessment can also be harnessed by using sleep improvement devices that provide insights and disruptions into your sleeping patterns. 
• In-lab Overnight Sleep Study is also a popularly used method. It requires you to sleep the night at a sleep center with sensors attached to certain centers of your body to observe vital functions and levels. An overnight sleep study helps your physician get thorough insights into your symptoms and unearth any other potential sleep disorders as well. 

Treating Sleep Apnea   

If left untreated, sleep apnea can alter the normal, most vital functions of your body. The most common, most fatal complications observed due to sleep apnea are: 

• Destabilization of Mental Health 
• Slow Immune Response 
• Increased risk of heart failure
• In some cases, memory loss 

Not enough stress is laid upon the early detection, diagnosis, and lifestyle changes as the most effective remedies for overcoming sleep apnea. Some of the most widely accepted remedies and treatments include: 

• At home

Lifestyle changes are key when it comes to home remedies for treating sleep apnea. Weight loss, zero consumption of tobacco/alcohol/sleeping pills, and focus on improving sleep positions for better breathing are most popular amongst all. 

• CPAP 

Continuous Positive Airway Pressure involves wearing a mask over your nose that is hooked to a machine that supplies constant airflow and is the most doc-recommended formula to overcome this disorder. 

• Dental devices 

Recommended by dentists who are capable of treating sleep apnea, these are devices that keep your airway open, while you are sleeping. 

Early detection, an overall healthy lifestyle with regulated sleeping patterns are the very core of overcoming sleep apnea and avoiding its many complications!

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According to Columbia University’s Department of Neurology, “Sleep deprivation is not a specific disease. It is usually the result of other illnesses and life circumstances that can cause its own symptoms and poor health outcomes. Sleep deprivation means you’re not getting enough sleep. For most adults, the amount of sleep needed for the best health is seven to eight hours each night” 

A regulated sleep-wake cycle is a key to reduce and let go of habits that cause sleep deprivation and subsequently other grave health concerns. 

Understanding The Sleep Cycle

There are four stages that construct our sleep cycle. Stage 1 is the NREM step of the way that does not last long. At stage 2, there is a dip in the body temperature and the activity of the brain waves relaxes a bit. As you reach stage 3, your muscles become relaxed and all of the body vitals are at their lowest. The last stage is commonly referred to as the healing stage or deep sleep. Tissue regrowth, hormonal balance restoration, and preservation of cellular energy occur during all of the fourth stages. 

As put forth by Healthline, In healthy adults, about 13-23 % of your sleep is deep sleep. The following are the key functions that take place during the deep sleep stage : 

• Memory consolidation 
• Process learning 
• Emotional balance and learning 
• Metabolism regulation 
• Recovery of the immune system 
• Detox 

Now you know why doctors, physicians, psychiatrists, and all of the other members of the global medical/health community stress upon the necessity and importance of sleep? 

How Much Sleep Do You Need? 

 The CDC recommends the following number of hours according to the age groups that a person belongs to: 

The Most Common Habits That Lead To Sleep Deprivation 

For a healthy sleeping pattern, quality, as well as quantity, matters a lot. Yes, physical and mental health issues also have an impact on our sleeping patterns. But, more often than not it is also our lifestyle choices that can make sleep deprivation cases peak and cause those health issues in turn. Anxiety, depression, diabetes, chronic pain, injuries, insomnia, and so on are the leading causes of sleep deprivation. 

The most common habits that can surely lead to sleep deprivation are as follows: 

• Excess use internet use 

Journal of Economic Behaviour and Organization found through research that broadband users sleep 25 minutes less than non-broadband users! 

• Self-imposed Insomnia 

‘Don’t meet a deadline? Let’s pull an all-nighter today!’ is the classic example of self-imposed insomnia that causes sleep deprivation. 

• High self-expectations 

Common amongst most high school or college grad students, not getting enough sleep in order to finish a certain task to the T,  is in a way glorified, no matter what the reason. 

•  Substance abuse 

Possibly the biggest underlying cause of sleep deprivation amongst millennials, dependency on alcohol, nicotine, drugs drive most to sleepless nights or even excess sleep. 

• Unhealthy eating habits 

Late lunches and hurried dinners are also amongst the most common vices that lead to sleep deprivation on a regular basis, simply because it hampers daily metabolism and subsequently the four stages of good sleep. 

• Caffeine intake 

If your caffeine intake is not regulated in terms of quantity and the timing of the consumption, caffeine can not only cause sleep deprivation but also bouts of anxiety and stress. 

Treating Sleep Deprivation 

Treating sleep deprivation is not an easy task. It is a long hard process that involves not just medical assistance but also making the lifestyle choices that suit your needs in the best possible manner. As per Medical News Today, here are some of the best practices that can fight the good fight when it comes to sleep deprivation: 

• Try going to bed and waking up at the same time every day, even on the weekends, with the goal of establishing a routine.
• Avoiding eating 2–3 hours before bedtime.
• After trying to fall asleep for 20 minutes, get up and read, then try again later.
• Get regular exercise during the day.
• Keep the bedroom quiet, dark, and cool.
• Turn off electronic devices and keep them away from the sleeping area.
• Limit the consumption of caffeine and alcohol, especially close to bedtime.
• Avoid tobacco use.
• Use a mouth guard to manage bruxism.

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The Covid-19 caused pandemic has had a serious impact on the daily lives of every American. 

The American Psychiatric Association states that more than 50% of adults in the USA have reported high levels of anxiety since the beginning of March. The disruption of social life, continuing uncertainty, and high levels of consumption of pandemic related news are a few of the main causes of mental stress. 

The survey data published by Medscape reports the following tendency of Covid-19 related anxiety: “More than one-third of survey respondents (36%) said COVID-19 is seriously affecting their mental health, and most (59%) said it’s having a serious impact on their daily life.

Almost half of the respondents said they worry about running out of food, medicine, and/or supplies.

Most survey respondents (57%) said they’re concerned the pandemic will have a serious impact on their personal finances and two thirds (68%) fear it will have a long-lasting impact on the economy”

Medscape further reports that 19% of the survey respondents are suffering from mild insomnia, 8% report consuming alcohol and drugs more than they were before and 12% report arguing/fighting with the people they are cooped up with, at home. 

Effects of Anxiety on Mind and Body 

Living with anxiety, pandemic, or not has a huge impact on our mental as well as physical well being. Contrary to commonly believed opinions, a person experiencing anxiety on a daily basis goes through physiological changes as well. 

Given the current Covid-19 times we are living in, the additional pressure of pandemic has made it all the more difficult for people to manage or cope with their anxiety with regular methods that would’ve ideally worked! 

According to Healthline, “an excessive or persistent state of anxiety can have a devastating effect on your physical and mental health”

Healthline states the following most commonly experienced effects of anxiety on the following systems of our body: 

• The Central Nervous system: Dizziness, headaches, depression, insomnia. 
• The Cardiovascular system: Rapid heart rate, palpitation, chest pain.
• Immune system: Weakens immune-response, increases co-morbidity risk of infections and diseases. 
• Respiratory system: Shallow breathing, worsening of Asthma. 

As a result, anxiety caused by a  worldwide pandemic can have devastating and in a few severe cases, long term and lasting effects. If not treated with the right methods at the right time, an entire generation of humanity could be adversely affected in the coming years! 

Kinds of Anxiety and Treatments 

As research and studies show, there are six kinds of anxiety disorders that can have lasting effects on the above-mentioned systems. 

• GAD (Generalised Anxiety Disorder) is literally known to occur for ‘no logical reason or explanation’ 6.8 Million adult Americans suffer from GAD 
• Social Anxiety Disorder affects 15 million Americans every year. Yup, you read that right! It involves mild to moderate to extreme fear of being judged in social situations. 
• PTSD (Post Traumatic Stress Disorder) is the result of traumas faced. Common causes are listed as war, natural disasters or physical damages and assaults. 
• OCD (Obsessive Compulsive Disorder) is dominated by overwhelming desires to do certain things in a repetitive manner. 
• Phobias and fears heighten as a result of prolonged anxiety. For example – claustrophobia, agoraphobia. 
• Panic Disorder form(s) as a direct result of untreated anxiety disorders. 

Anxiety is experienced by one and all during some of the most important milestones and events of our lives. Even so, anxiety is one of the leading causes of fatal diseases in our various systems. Hence, it is extremely important to identify the level and kind of anxiety to get it treated within due time. 

There are two obvious ways of treating anxiety – one is with medication and the other one is by way of natural methods and means available to us within our own bodily mechanisms coupled with rooted human behavioral patterns.  Most effective are: 

• Confiding in a close friend 
• Grounding exercises 
• Decreased caffeine intake 
• Daily exercise
• Therapy (without medication) 
• Meditation 

Lucid Dreaming – An exciting approach to relieve anxiety 

The phenomenon of lucid dreaming has been widely researched for almost a century now. In recent years, a sense of remedial approach has been applied to this very research. The benefits of lucid dreaming though touched upon very scantily, are quite tall and wide! 

There are various anecdotal, personal notes on the benefits of lucid dreaming as an aid to reduce levels of anxiety. Frequent lucid dreamers are known to achieve an increased sense of control over their motor skills and emotional balance. This ability to control is a direct result of lucid dreaming as the dreamer awakens his sense of self in waking life as well. This very occurrence explains a lot as to how lucid dreaming can be extremely beneficial to help reduce the effects of anxiety. The very essence of an anxiety disorder is the overwhelming feeling of not being in ‘control’ of one’s self, surroundings, and certain outcomes. 

We shall let sleep expert Matthew Walker explain how much we know about lucid dreams so far and how far we can go! Watch now: https://www.youtube.com/watch?v=qH-MGqokk_Y 

Opting for natural remedies and treatments to curb the anxiety disorders currently gripping a pandemic-afflicted world is of utmost importance. Medication is of great help, of course. But techniques like meditation, regular lucid dreaming practices have negligible side effects and are much more in sync with the spirit of humanity. Investing time and energy in sleep-regulating technologies like the iBand Plus shall definitely prove to be beneficial not just during a world-wide crisis, but over the period of a lifetime!  

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So, what does it exactly mean when we read or hear about the ‘benefits of lucid dreaming?’ Scroll down and find out! 

Origin of the term ‘Lucid Dreaming’ 

Humankind has recognized dreaming as an important language to understand the many-layered depths of our mind. But naturally, we started realizing and interpreting the difference between lucid and non-lucid dreaming. The year was 1913 when Frederik van Eeden coined the term ‘lucid dreaming’ The term was introduced by Eaden in “A Study of Dreams”, printed in the Proceedings of the Society for Psychical Research. 

The paper turned out to be quite controversial back then, but it did set the tone for researching more on the whys, hows, and the benefits of lucid dreaming. 

Benefits of ‘practicing’ lucid dreaming

Practice makes a man perfect. This adage is not just true for waking life, but also for our world of dreams. The benefits of lucid dreaming have been under the radar of every researcher. And almost all of the studies state the importance of practicing in the right, tried, and test manner. 

So, how does one practice and achieve an optimum level of a lucid dream? 

Firstly we need to understand the facts of the matter. That is, when does lucid dreaming most likely occur?  Now, non-lucid/normal dreams can occur during any of the sleeping stages. Whereas lucid dreams most probably occur during the REM (Rapid Eye Movement Stage) The REM stage of sleep is the last stage of a normal sleep cycle. The best time to ‘have’ a lucid dream is either in the morning or afternoon. 

So, what are the benefits of lucid dreaming? 

As studies suggest, the majority of the benefits of lucid dreaming are purely psychological. The benefits of lucid dreaming largely include: 

• Reduce recurring nightmares

Nightmares are a fairly common occurrence. Even so, the cause of nightmares can vary from person to person. Healthline says, “during a lucid dream, you’re able to realize that the nightmare isn’t real. It also lets you control the dream, which allows you to turn a nightmare into a more neutral or pleasant scenario” 

• Anxiety relief 

There is little known evidence of this particular benefit of lucid dreaming. But, there is a certain majority that swears by it. People who have experienced a positive outcome often believe that lucid dreaming helped them get to the source of their anxiety and eradicate it. 

• Motor Skill Enhancement 

One of the biggest benefits of lucid dreaming is complete control of surrounds, albeit in a dream state. But, while lucid dreaming our senses are heightened and we have an innate sense of power that seems like it comes from within. This exact feeling translated into waking life, this improving our most used motor skills. 

• Creativity Boost 

Some of the most creative people enjoy lucid dreaming on a frequent basis. Meaning, the more creative you are, the more likely you are to naturally lucid dream. Although, according to certain anecdotal notes of research, it is also known to work the other way around. Some people have claimed that their imagination spiraled upwards and creativity was honed immensely as well! 

• PTSD

A study, co-authored by Victor Spoormaker states,  “We found that LD was effective in reducing nightmare frequency, but there are a few ‘but’s in there” One is that not everyone could learn. It is a complex treatment, one for which there are easier treatments available.” 

• Sense of self-awareness

Dreams have the ability to dictate our mood and thoughts. Remember those days when you wake up ‘on the bright side?’ It is most likely that you dreamt well and are extremely well-rested. Now imagine gaining complete control of your surroundings and knowing the fact that you are dreaming. Thus, lucid dreaming increases your ability to access self and increase the notion of ‘self-worth’ in your mind. 

• Decreases substance dependency 

Alternative rehabilitation therapies include lucid dreaming to ascertain ‘letting go of the need to get high’ Though little has been proven, it is widely accepted as a great form of treatment for mild to medium forms of substance addictions. 

Common practices that can induce lucid dreaming

• MILD 

According to Psychology Today, the most supported practice is the Mnemonic Induction of Lucid Dreams (MILD) This involves the dreamer waking up naturally from the dream and ‘rehearsing’ the exact same dream in an awake state of mind. It also involves reiterating the notion of wanting to remember that one is in a dream the next time. 

• Intention

Our mind is very well acquainted and aware of the power of intention. Seems familiar, doesn’t it? In this form of practice, the dreamer needs to imagine they are dreaming and recognize what they are dreaming about right before falling asleep. 

• WBTB 

Wakeup Back To Bed involves you waking up at a given timing (before dawn ideally) and then going back to sleep. The key takeaway here is to remain awake for not more than 2 hours.

• Auto-suggestion 

The auto-suggestion technique involves ‘suggesting’ yourself to experience a lucid dream. One is supposed to do this when they are utterly relaxed and lying in bed right before sleeping. 

• External Stimulation

Technologically advanced products play a crucial role when it comes to such triggers. And are backed by thorough research and cutting edge technology. They not only trigger lucid dreaming but also help you cultivate a healthy sleeping pattern which in turn, improves the quality of life. 

Take iBand Plus for instance. It tracks and analyzes your sleep cycle with a built-in auto-learning algorithm. The iBand Plus also helps you trigger lucid dreaming with customizable audio-visual cues. You can even set dream intentions to inculcate self-awareness while sleeping/dreaming!  And the best part – it displays information, insights in a format that is easily interpretable. 

The response to iBand Plus was mega positive, with the first batch being sold-out! Devices like these are totally under your control and let you take cognizance of your own actions. Thus making them super cool, super safe to use it!

The post Benefits of Lucid Dreaming appeared first on ibandplus.

So, what is lucid dreaming? Let’s take a deep dive into its realm and get acquainted! 

Lucid Dreaming Defined

The awareness around this state of dreaming dates back to the time of the famous Greek philosopher Aristotle. Yup, you read that right. As per Medical News Today, he wrote, “[If] the sleeper perceives that he is asleep, and is conscious of the sleeping state during which the perception comes before his mind, it presents itself still, but something within him speaks to this effect: ‘The image of Koriskos presents itself, but the real Koriskos is not present” 

The National Centre for Biotechnology Information puts it simply succinctly and has given the exact words to all of our collective thoughts on it. It defines the phenomenon in the following manner –  “during a lucid dream, the ‘sleeper’ is aware that a dream is taking place” 

WebMD states “You’re aware that the events flashing through your brain aren’t really happening. But the dream feels vivid and real. You may even be able to control how the action unfolds as if you’re directing a movie in your sleep”

To sum it up, lucid dreaming is a state of awareness, wherein the dreamers know the fact that they are dreaming. 

How does it ‘feel’ to Lucid Dream?

There are 2 main types of sleep – NREM (Non-Rapid Eye Movement) and REM (Rapid Eye Movement) Neuroscience tells us that lucid dreams most commonly occur during REM sleep. 

In the words of Rebecca Turner, founder of the website – World of Lucid Dreaming, “I had a very specific idea about what a lucid dream would feel like. I thought it would be intense and magical and a little bit spooky. This turned out to be a pretty accurate representation” She further states that, “becoming aware in the dream state is like entering another world. One where physical laws can be manipulated (there is no spoon, Neo) and your fantasies can come true in an instant” 

The most common experiences of a typical lucid dream include: 

• Heightened senses 
• Intense levels of all kinds of emotions 
• A degree of control over dream ‘outcome’ 
• Active participation in the dream
• A sense of awareness that you are asleep

Whether induced or not, this is how it feels to be in a lucid dream for a normal person. 

What causes a Lucid Dream? 

As reported in the National Institute of Biotechnology, lucid dreams stem from non-lucid dreams. 

The causes of lucid dreaming have been extensively researched. Some scientists and researchers believe that the prefrontal cortex of the brain is responsible for ‘naturally’ inducing a lucid dream. There are also certain known, performed practices that are known to concoct a lucid dream at will. 

In a non-lucid dream, the dreamers are unable to distinguish their state of being in the dream. That is, they are not aware that it is a dream in itself. Neuroscientists attribute this to ‘low cortical’ activities.

On the contrary, lucid dreamers are aware of the fact that they are dreaming. Studies also show that lucid dreamers can control their surroundings and this ability is directly linked to high levels of cortical activities. 

Lucid dreaming – a disciplined practice 

Since time immemorial, lucid dreaming has been caught in the crossfire of ‘is it good or bad for you?’ 

And as anything goes, if done for the right reasons and in the right manner, inducing lucid dreaming can turn out to be highly beneficial. Healing, overcoming fears, and wishful thinking are the most common reasons for introducing the practice of lucid dreaming in day-to-day life. 

Here are a few tried and tested methods of triggering lucid dreaming frequently : 

• A healthy sleeping schedule is comfortable, dark surroundings to boost REM sleep state, wherein most lucid dreaming can occur. 
• Use accessories like a sleeping mask, blackout curtains, and earplugs to block any unwanted noises in the background. 
• Research on the MILD and WBTB that have proven to be highly effective. These techniques rely on our ability to ‘remember’ things and have seen high success rates. 
• Maintain a dream journal. Revisit the journal on a regular basis to get accustomed to what you are dreaming about and identify common patterns. 
• Play video games! Studies have shown that it affects the frequency and control over dreaming in general. 
• There are several portable devices that regulate,  improve sleeping patterns, and help induce lucid dreaming regularly. 

A lot of seasoned lucid dreamers believe that training your mind is the key to unlocking the wonders of lucid dreaming. It is also widely believed that daily meditation practices coupled with conscious living help in procuring the benefits of lucid dreaming immensely. 

The post What is Lucid Dreaming? appeared first on ibandplus.

Before we get into how to fall asleep in a natural way let’s have a look at some of the side symptoms of long term and short term insomnia:

• Shift in cognitive abilities – you start to make more mistakes and forget more. There is an increase in clumsiness causing more accidents
• A major shift in mood – mood swings, increase in irritability and depression
• Issues with memory and remembering both short term and long term memories
• Trouble falling asleep and remaining asleep throughout the night – waking up several times during the night
• Waking up too early and not being able to go back to sleep
• Feeling tired and sluggish throughout the day – an overall sense of grogginess

Insomnia can’t always be cured naturally. It depends on the severity of the disorder. It always best to consult a doctor before trying anything out. Natural remedies tend to help better with short term insomnia. Chronic insomnia on the other hand may need medication depending on what the doctor thinks is best for your specific condition. We’re always of the firm belief that no matter what your condition and even if you do have to take medication, we should always do everything in our power to live, eat, sleep, and function in the healthiest way possible. And hence, the tips that are given below fall in line with this belief. 

Tips to help you fall asleep naturally when you have insomnia:

1. Meditation, discipline, and mantras

Meditation is one of the most effective ways to calm the mind and regulate body function. It’s easier to go to sleep when there isn’t so much noise in your head. Often times, one of the main reasons for not being able to go to sleep is having racing thoughts. Meditation can help with that. The discipline that comes with meditation helps you to control your thoughts too. This helps both inside the body and outside. Regulate your thoughts on the inside and this helps to regulate your actions and habits on the outside. And finally, mantras help to stay focused and disciplined. Follow simple mantras like eat clean and live a clean life. Or Exercising for half an hour a day will help with blood flow. Or even as simple as an apple a day keeps the doctor away. These mantras will keep you active, will give you positive things to focus, will make you healthier, and will help to clear your mind and leave less space for negative thoughts. 

Meditation doesn’t come easy to anyone. It takes time and a lot of practice but just because you can’t do it today doesn’t mean you can’t do it tomorrow. Start today and work towards improving. Try this out-

• Start with finding a quiet space, it can be anywhere in your house as long as it feels good and is quiet. 
• You can sit or lie down, the choice is yours. Whatever makes you the most comfortable. Since you are trying to sleep perhaps lying down would be a better option. 
• Since you are trying to calm the mind, slowing down is part of calming down. Slowing down your breathing will help you calm down. So close your eyes and focus on your breathing. Time your breathing to the count to help you regulate. Breathing techniques also help to regulate body function, oxygenation of the blood, and much more. Close your mouth and inhale through your nose slowly as you mentally count to 4. Hold your breath as you count to 7. Exhale through your mouth slowly as you count to 8. Keep doing this and with the time you will get into the habit and will not have to mentally count anymore.
• Try to keep your mind as clear as possible. Focusing on your breathing does help with that. If any thoughts do enter your mind then calmly let them go and refocus on your breathing again. 
• Use the meditation techniques provided by the iband+ to help you meditate and de-stress before bedtime. 

2. Eating 

What you eat and your nutrient intake definitely affects how your mind and body function. It’s the toughest to change your diet altogether and we don’t recommend you doing that because the chances of you going back into your old habits are far greater. What we do recommend you do is make little tweaks to your diet so they are more long-lasting. 

• Alcohol surprisingly can have a positive and negative affect. While some researches have shown that alcohol can help to fall asleep faster and remain in deep sleep. However, you wake up just as fast once the alcohol wears off and this causes you to wake up very abruptly from the deepest stages of sleep. Too much alcohol can also worsen sleep apnea and insomnia. Researches have shown that while it worsens sleep problems it also increases your chances of sleepwalking and talking and also causes several kinds of memory problems. Regulate your intake of alcohol. If you are the kind that drinks every day then stick one glass of wine a day. Preferably red wine since it helps to lower bad cholesterol keeps your heart healthy regulates blood sugar, and reduces the risk of cancer. 
• Avoid spicy food. Eating too much spicy food can cause acidity, ulcers, and heartburn. All these cause immense discomfort and impact sleep. Chilies are also known to increase core body temperature and while your body lowers its temperature naturally when you sleep it automatically becomes tougher to fall asleep when your core temperature is higher than it should be. Avoid eating spicy and heavy foods before bedtime or rather post-sunset. Keep it light, keep and fresh and cool.  
• Foods that are high in fat lead to weight gain if one doesn’t work out enough to burn all the excessive energy. This leads to to the body becoming less sensitive to the chemical orexin that is released by the brain which regulates the body’s sleep clock. Thus obstructing sleeping patterns. Instead of fatty foods try to eat complex carbohydrates like oatmeal, whole wheat, or multi-grain bread. These foods help the body to release serotonin which is the sleep hormone.  
• Research has shown that taking a magnesium supplement can help improve sleep. Magnesium is known to increase levels of gamma-Aminobutyric acid enhances relaxation as well as sleep. 

3. Sunlight

Exposing yourself to natural sunlight in the morning can prove to be highly beneficial and will help you sleep better at night. Sunlight helps to warm up the body and regulate body temperature. Sunlight also acts as an aid to lessen the production of the stress hormone cortisol. Lastly, it helps to boost serotonin production. Several studies have been done on light therapy or rather phototherapy in relation to insomnia and how it helps. Most importantly; sunlight helps to boost melatonin production which helps you fall asleep. Make sure to get at least half an hour of sunlight in the mornings to get a good start to the day. 

Struggling from not getting enough sleep due to insomnia can be cumbersome and can impact every aspect of your life. Make small changes to your lifestyle and routine to help alleviate your sleeping issues. It’s easier to stick to the smaller changes for longer periods of time and eventually turn them into lifelong habits.

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