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Help to Sleep

After a lifetime of asking myself, “Why can’t I sleep?” I’m making another attempt to solve the problem. This morning I began a search for the latest resources to help you get to sleep. I haven’t used most of these personally, but am basing my recommendations on highly positive independent user reviews. If you have personal feedback on any of them — or have other resources that have helped — please comment below. These are the mostly highly ranked items to give you help to sleep.

Help to Sleep Programs

How to Become an Advanced Early Riser: Getting 5 Hours of Sleep and Feeling Fantastic

How to Become an Advanced Early RiseThis guide shows you the steps to take to become an advanced early riser. Advanced in that it not only shows you how to become an early riser but shows you how to maximise your time to work on your passion, your goals in life and teaches you about how to get a great nights sleep.We could all use a little extra time in our lives, with this guide you can gain an extra 7–28 hours per week.

This guide is for anyone who wants to achieve their best in life by being more productive, anyone wanting more time to work on life goals, anyone who wants to know about getting a great sleep and feeling fantastic when they wake up, and anyone who wants to get ahead of the game by rising early in the morning and getting much more done.

This is the sleep program I’m studying now and starting on Monday!

Natural Sleep Made Simple

This is the guide to getting a good night’s sleep naturally, without the need for dangerous drugs or sleeping pills.

You’ll learn how to make small changes that have a huge impact on the way you feel by helping you fall asleep faster and sleep soundly throughout the night. It’s the all-natural solution for that always-tired and worn out feeling caused by inadequate sleep.

Here’s a sampling of the contents:

  • Why your bedroom may be keeping you awake — and the 6 steps you can take to make sure your environment is “sleep-friendly.” (Pages 6-8)
  • The only 2 activities that your bed is meant for — important information for anyone who multi-tasks in the bedroom! (Page 7)
  • How to teach your body to fall asleep naturally with a consistent action plan designed to get you sleepy and ready to doze off. (Pages 10-11)
  • The connection between sleep and food — choose wisely and you may fall asleep before your head even hits the pillow…almost. (Pages 19-20)
  • Sleep and exersise — the truth about the impact exercise has on your ability to fall asleep, and stay asleep. (Pages 17-18)
  • How to stop worrying and start sleeping — specific techniques to help you sleep like a baby. (Pages 20-25)
  • 7 vitamins and minerals you could be taking to relieve your body from the effects of insomnia. (Pages 27-28)
  • What you should never keep in your bedroom if you plan on falling asleep on time. (Page 12)
  • 6 different herbs you can use to make your own home remedy for sleeping success. (Pages 29-34)
  • The secret ingredients working inside Valerian Root that will tell your body and mind it’s time to get some rest. (Pages 31-32)
  • The secret to using meditation to lull you into a deep slumber.(Pages 21-23)
  • What bath-lover’s do when they want to fall asleep fast. (Pages 13-14)
  • Why lullabies are not just for babies and how you can use music to induce sleep. (Pages 15-16)
  • How to determine when you have a serious sleep disorder requiring medical help.Â(Pages 35-36)
  • A simple little breathing technique that will sedate your body as you wind down and prepare for the sleep cycle. (Pages 23-24)
  • Bonus recipe section chock full of sleep-friendly herbal teas, bath and sachet recipes you can make at home using all-natural ingredients. (Pages 37-40)

 

Help to Sleep Books

The Harvard Medical School Guide to a Good Night’s Sleep

Lawrence Epstein, M.D.

Harvard Medical School Guide to a Good Night's SleepHow many times have you heard it’s important to get a good night’s sleep? It sounds simple, but it isn’t always easy. Now one of the nation’s leading sleep experts gives you a step-by-step program for overcoming sleep problems from insomnia and snoring to restless legs syndrome and sleep apnea.

Dr. Lawrence Epstein of Harvard Medical School reveals his proven six-step plan to maximize your nights and energize your days. He explains the health benefits of sleep and identifies signs of sleep problems as he gives in-depth advice on how to:

  • Turn your bedroom into the optimal sleep environment
  • Finally overcome insomnia
  • Silence buzz-saw snoring
  • Relax restless legs
  • Deal with daytime exhaustion
  • Determine if sleep medication is right for you
  • Improve your sleep by improving your child’s sleep

I Can Make You Sleep

Paul McKenna

I Can Make You SleepSelf-help author McKenna (I Can Make You Thin) presents a number of easy-to-follow suggestions for insomniacs in this handy guide to getting a better night’s sleep. While some advice is fairly self-evident (no caffeine after 2 p.m., decreasing alcohol consumption), ideas on topics like pre-sleep anxiety will surprise many chronic bed-tossers who don’t realize the extent to which the sleepless cycle is self-perpetuating. Though heavy on self-help jargon, McKenna’s sound ideas are clear, easy to read, and don’t get bogged down in unnecessary explanation, though he does helpfully explore some of insomnia’s root causes. A bundled CD also offers assistance with self-hypnosis and deeper sleep.

Included exercises are:

  • Reduce your worries
  • Practice feeling drowsy
  • Calming the internal voice
  • Systematic relaxation
  • Changing your story
  • Value yourself
  • Letting the feeling unfold
  • Asking the unconscious mind to help you
  • Release the day
  • Tapping your natural ability to sleep
  • Image streaming
  • Theatre of the mind

No More Sleepless Nights

Peter Hauri, Shirley Linde

No More Sleepless Nights

This is a serious encyclopedia of sleep disorders. Based on sleep disorder studies from the Mayo Clinic’s insomnia program, this book goes into precise detail on the many kinds of insomnia, incorporating the complete range of research and treatment in easy and accessible language. The core of the program is record keeping, and the book discusses the sleep and day logs that patients often must keep for weeks before the particular cause for the sleep disorder is discovered.

There are an estimated 30 million Americans suffering from insomnia and other sleep disorders. Beginning with possible causes, among them diet, exercise, environment, stress, smoking and drinking, this guide offers detailed steps and exercises for ridding oneself of insomnia. It covers topics including the latest research and therapy programs, sleep clinics, helping children sleep, kicking a sleeping-pill habit and more, and offers many anecdotes and actual case studies.

Peter Hauri, Ph.D., is the former Director of the Mayo Clinic Insomnia Program and Codirector of the Sleep Disorders Center at the Mayo Clinic. Dr. Hauri is considered by many as the world’s leading authority on insomnia. A pioneer in sleep research, he is the founder of the American Sleep Disorders Association.

Help to Sleep CDs

Sleep Solutions: The Calming Collection

Roberta Shapiro

Sleep SolutionsSleep Solutions combines several techniques, including meditation and hypnosis, in this CD. The Calming Collection provides simple, direct solutions for dramatically reducing anxiety through the use of mindful meditation and hypnosis to more rapidly produce deep healing relaxation, profound relief of stress and anxiety and more rapid, lasting achievement of one’s goals.

These programs use the concept of hypno-meditation and were designed by Roberta Shapiro, M.Ed., a leading specialist in the field of anxiety management. They were formulated as a more rapid and helpful way to manage anxiety and other personal issues.

Selections include:

  • Introduction to Sleep Solutions
  • Sleep Relaxation Meditation
  • Countdown to Sleep — Five Minutes — Raise Volume
  • Countdown to Sleep — Ten Minutes— Raise Volume

Sleep Soundly

Steven Halpern

Sleep SoundlyOne of the fundamental criticisms of New Age music is that it puts people to sleep. Here, Steven Halpern, one of the founding fathers of New Age, makes that his mission.

Soothing contemporary compositions and Brahm s lullaby variations make it easy to fall asleep and wake up refreshed. Grand piano, atmospheric keyboards, violin and flute are what you hear. What you don’t hear (the affirmations) harness the power of your subconscious mind, which responds automatically to help you fall asleep quickly, without drugs.

Selections include:

  • Subtle Energy Balancing
  • Brahms’ Lullaby
  • Comfort Zone (Delta)
  • Light as a Feather
  • Sleep Soundly 1
  • Sleep Soundly 2
  • Eventide 1
  • Eventide 2

Music to Promote Sleep

Hennie Bekker, Lee R. Bartel

Music to Promote SleepThe music in Music to Promote Sleep has been designed to be physically relaxing. The program features no distracting surprises and feels like slow, steady breathing, to help transport the listener away from the stresses of the day towards restful sleep.

Scientifically designed by Dr. Lee R. Bartel, these entrancing musical dreamscapes by composer Hennie Bekker promote sleep through the development of a Delta brainwave state. Instrumentation includes keyboards.

Selections include:

  • Journey to Dreamland
  • Drifting Into Delta
  • Floating Free
  • Tranquil Realms
  • Waves of Renewal
  • Rebirth

Help to Sleep Devices

Marpac SleepMate 980A Electro-Mechanical Sound Conditioner

SleepMate White Noise MachineMarpac SleepMate 980 combines American ingenuity and craftsmanship to create a lightweight, yet durable appliance capable of many years of reliable service.

Marpac sound conditioners create a consistent, smooth sound of rushing air. The tone and volume of the sound are controlled by simply rotating the “cap” and “collar” of the housing. This “white noise” sound effectively masks unwanted noises and creates a sense of calm, making it easier to concentrate, relax and/or sleep. These sound conditioners are recommended for restless sleepers, shift workers, infants, children, students, apartment dwellers, office workers (for confidentiality) and many others.

The dual speed 980 is made of durable plastic housing suitable for travel or use in the home or office.

Philips goLITE BLU Light Therapy Device

Philips goLite BLUPhilips goLITE BLU Plus energy light, the number-one energy light sold worldwide, is clinically proven to naturally boost your mood and energy and fight winter blues in as little as 15 minutes a day. Featuring breakthrough Bluewave technology, goLITE BLU Plus provides the blue light you need to naturally boost your mood and energy whatever the season.

This deluxe energy light is rechargeable and features an easy-to-use touch screen and a digital backlit clock with timer for convenient use. And thanks to its lightweight, portable design, the goLITE BLU Plus can go wherever you need it — at home, in the office, or on the go.

Features:

  • An official light therapy product of the National Sleep Foundation
  • Treat winter blues naturally
  • Advanced bluewave technology
  • Easy-to-use touch screen and digital backlit clock with timer
  • Compact, portable design

NightWave Sleep Assistant

NightWave Sleep AssistantThe Nightwave Sleep Assistant eliminates tossing and turning and helps you fall asleep naturally. You get the rest you need to feel great in the morning.

How does nightwave work? Nightwave silently guides you in a pre-sleep relaxation session in the privacy of your own bedroom. It’s like having your own personal sleep coach. Nightwave projects a soft blue light into your darkened bedroom. The “luminance” of the light slowly rises and falls. you lie with eyes open and synchronize your breathing with the wave of soft light as its movement becomes slower and slower. After a short time, nightwave shuts off and you roll over and fall asleep. Unlike sound machines, the soft light does not disturb others.

Why does nightwave work? Nightwave works so well because it quiets the mind and relaxes the body. With nightwave, a gentle focus on an external cue gives you an escape from the overactive mind. Nightwave provides your active mind something gentle to focus on.

Help to Sleep Accessories

40 Blinks Mask

40 Blinks MaskRated #1 Sleep Aid by Good Housekeeping Magazine. This ultra light molded foam eye mask is contoured for pressure-free, smudge-free eye comfort.

Relax or sleep anywhere, anytime. Arrive rested and refreshed from your next flight. Snooze all day after a big party. Get better focus for meditation. Take five at your desk to soothe tired, computer-screen eyes. This lightweight, cool mask features adjustable straps and is hand washable.

Hearos Ultimate Softness Ear Plugs

Hearos Ear PlugsFilter out all the noise and distractions around you to help you have a great holliday.Simple and comfortable.

World class quality and comfort. HEAROS are the nation’s most popular brand of ear plugs. High noise eeduction eating of 32 decibels.

Neutral color blends in with many skin tones. Ideal for all hearing protection and noise reduction needs.

Help to Sleep Articles

Top 10 Ways to Sleep Smarter and Better” by Gina Trapani

{ 16 comments… add one }

  • Rigiton Plafoni February 19, 2011, 9:25 am

    Nice list of resources. My problem is to much work and even I feel tired I can not sleep well.

  • Alison Moore Smith February 19, 2011, 3:32 pm

    My problem, too. I can’t stop thinking, worrying, planning. There’s so much to do that sleep seems like a waste.

  • Anna February 20, 2011, 7:51 am

    Wow! So many resources for sleeping! Personally, I have no problems with falling asleep. The only thing I need is my pillow and no sounds. But I have a few friends with sleeping problems – I’ll show them your resources.

  • CXZ February 20, 2011, 1:40 pm

    I could use a few of these. Thanks for the resources. I want to try the program you’re doing.

  • Lisa R February 21, 2011, 1:25 am

    Thanks so much for these! As you know, I’m too often a night owl myself and it’s interfering with my day work.

  • Alison Moore Smith February 21, 2011, 12:49 pm

    I envy you, Anna. You’re like my husband! I hope the resources are helpful to your friends. :)

  • Andrew February 21, 2011, 7:15 pm

    I actually have trouble falling asleep sometimes and also I need to be listening to something before I can fall asleep like some music, turning on the tv or movie player. It’s kind of frustrating since it’s a waste of electricity and all and i I get up to turn the device off I won’t be able to sleep again. So I like this post that you have here, I most am especially interested in the nightwave sleep assistant. Sounds like the best and most effective thing for me to use.

  • DiNaRa February 22, 2011, 1:26 pm

    The only thing I need for good sleep is a good matrass and a pillow. I prefer everything natural so no chemicals or electronic devices. At least for me.

  • Marcus de Guingand March 7, 2011, 11:34 am

    Alison, An excellent guide to some of the many prgorammes out there. I wanted to say that we have just (3 weeks ago) launched our online sleep test and sleep training programme. We have developed these with leading sleep research scientists in the UK and US. After the sleep test each individual receives their own 10 page report highlighting factors that influence night time sleep and personal energy and allocates a score. Our sleep training gives people the basic science and a whole host of other useful information to tell them hoe to obtain better sleep.

  • Alison Moore Smith March 7, 2011, 12:06 pm

    Marcus, good to hear about new programs offered for those with sleep problems. It can really be a trying issue! Good luck with your business.

  • Alison Moore Smith March 7, 2011, 12:13 pm

    Andrew, I’m like that, too. What makes sense to me is that I need a distraction from all the things I’m worried, excited, concerned about.

    Thanks for your insights. If you try the nighwave, do let me know how it worked for you!
    Alison Moore Smith recently posted…Blog Post Promotion- The Ultimate GuideMy Profile

  • Marcus de Guingand March 8, 2011, 5:09 am

    Andrew – without wishing to give away all the content on our trainaing programme it seems as though a little knowledge may help here. TVs (and computers and all bright screens) are a barrier to getting to sleep. The light emmitted can affect the functioning of the pineal gland meaning it takes longer to get to sleep. The light also suppresses release of the hormone melatonin – which as you may know plays a major role in regulating our body clock. The trianing programme at http://www.sleepknow.com also discusses a number of barriers & contributors to sufficient good quality sleep. If you would like to take a look you will pick up some useful tips that you can put into effect immediately and give you better sleep from today forwards. Best of luck.

  • Marcus de Guingand March 8, 2011, 5:10 am

    Thank you for your support – much appreciated. Keep up the good work!

  • Timo Kiander March 9, 2011, 1:09 am

    Alison,

    This is a great list of resources!

    I drink chamomile tea in the evening to relax and calm me down.

    Also, reading a book before switching off the lights is very relaxing thing to do.

  • Hallie May 12, 2011, 4:06 pm

    I always have trouble sleeping when I’m anxious about something that’s happening the next day or the following week. I have to either sleep with the tv on, drink a glass of wine, or sleep with my ipod playing. The main problem isn’t my surroundings, but my mind and how fast I’m thinking about something. You mention other great points that I’ll try like the CDs and the foam mask. Thanks!

  • Alaya March 12, 2012, 6:12 am

    You have correctly assembled all the right resources for helping sleep better. Thanks for collecting this all useful information for us.

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