Sounder Sleep System

Nueva entrevista con Michael Krugman, fundador del Sistema Sueño Sounder

CuerpoMente, Barcelona, Agosto 2014. Entrevista por Gerard Irlandés. [Se puede cliquear sobre la imágen para agrandarlo...]

 

Taller de Michael Krugman, Barcelona, 21-23 Noviembre. [Información y formulario de inscripción]

Reprogram your brain for deeper sleep (First in a series)

If you have difficulty falling asleep at bedtime or staying asleep through the night, you don't have to reach for the sleeping pills. There are numerous simple solutions available to you, many of which rely on resources that are right at your fingertips. And one of your greatest resources for deeper, more restful sleep is...your mind!

Thoughts and feelings, memories and expectations: How you use your mind while you're lying in bed, waiting for sleep to come, can have a tremendous impact on the depth and restfulness of your sleep.  all these things can make or break your good night's sleep. For practical solutions, keep reading...

The sleep-inducing techniques contained in our REST ASSURED Insomnia Self-help Kit will reprogram your brain for deeper, more restful sleep.Learn more....   •••   Download now...

Here's an example: What do you think about at bedtime, while you're lying in bed, waiting for sleep to come? Do you lie there in bed, reviewing the previous day's events or anticipating what might happen on the day to come? Do you mull over all the challenges in your life, searching your mind for solutions? Do you entertain thoughts of worry, anger, frustration or fear? If so, you're doing yourself a great disservice. That way of using your mind can actively prevent you from falling asleep. Troubling thoughts cause you to secrete stress hormones like cortisol and ACTH, which are far more stimulating than any cup of coffee!

Of course we all know that we can't choose what to think about. A mind, especially a worried mind, has away of addressing itself to our most troubling thoughts, especially once we've flicked off the light. (A dear friend says: "Treat your mind like a bad neighborhood. Never go there at night!") How can we temporarily suppress those disturbing thoughts that keep us awake? What is to be done?

In my work as a sleep coach and educator, I've encountered this problem many times over the years. One of my favorite solutions is "the verb technique." Get yourself one of those books designed to help you learn the verb forms of a foreign language. I like "Barron's 501 Verbs"; of course you can get it in any language that appeals to you. (You can find verb lists online, too. Just be sure to print them out so you don't have to read from a computer or other device. Exposure to the light from the screen can keep you awake!)  On each page, there's one verb with all of its forms: past, present, future, subjunctive, etc. Just before you get into bed, commit one verb to memory, as much as you can do happily. Then, as you're waiting for sleep to come, say the verb in your mind over and over again. (It's best not to move your lips and tongue, since that tends to have a stimulating effect.)

 The "regular" verbs are the easiest, so start with one of those unless you're already well along in your study of the language. If you're a rank beginner, you can just start with a few forms of the verb: for example, present, past, future. Later, you can tackle all the tenses of each verb, and you can attempt more "irregular" verbs that require more acute memory. Don't push yourself too hard, but don't go too easy, either. You want to give your brain's memory circuits a modest workout. As a result, the thinking parts of the brain will go offline, so you won't keep yourself awake with all those troubling thoughts. 

If, after falling asleep in this way, you should wake up again, don't be discouraged. Just repeat the same technique, with the same verb, all over again. You might do that several times over the course of a night; there's no harm in that. You'll find that with regular practice, you can return to sleep very easily and peacefully, no matter how many brief awakenings you may have. You can achieve very restful sleep despite some brief awakenings like that! Just keep working those verbs!

The beauty of this technique is two-fold. First, I've found that it works like a charm for many people, enabling them to banish overstimulating thoughts and fall asleep with ease. Second, it's a very effective way to improve your language skills.

Who knows? You might take your next vacation in a country that speaks "your" bedtime language! Okay, that's benefit number three.

The Sounder Sleep System is a complete system of gentle mind-body techniques that you can use to reprogram your brain for deep, more restful sleep. More....

REST ASSURED is our downloadable audio self-help kit for anyone who seeks deeper, more restful sleep. More...

 

 

 

 

 

 

Want to reduce inflammation? Do something about that insomnia!

Lack of sleep can make you sick. For those who suffer from chronic insomnia -- some 15 percent of older adults in the United States -- sleep loss can increase the risk for cardiovascular disease, hypertension, weight gain, type 2 diabetes, and even lead to an earlier death.

That increased risk of health problems is thought to reflect an association between insomnia and an increase in inflammation throughout the body. Chronic inflammation can damage and kill healthy cells, leading to disease.

A new study published in the Journal Sleep demonstrates that reducing insomnia can indeed lead to decreases in inflammation. 

The results were obtained from a randomized clinical trial of 123 adults older than 55, and showed that treating insomnia led to decreases in a known marker of inflammation called C-reactive protein (CRP). The protein is found in blood plasma, and its levels rise in response to an acute inflammatory stimulus. The CRP levels were measured at the beginning of the study, again after treatment, and again in a follow-up 16 months later.

"What we found particularly intriguing was that the levels of the CRP inflammatory marker remained low even 16 months after treating the insomnia," said Michael Irwin, first author, and a professor of psychiatry and director of the Cousins Center for Psychoneuroimmunology at the UCLA Semel Institute for Neuroscience and Human Behavior.

Need help with insomnia? The REST ASSURED audio program consists of gentle mind-body techniques that reprogram your brain for deeper, more restful sleep. You can do them at bedtime to ensure deeper, more restful sleep. Please visit our web site for more information and download.