How to Enhance Your Sleep Quality


Light plays an essential role in our mental and physical health and well-being. It is the key to restful sleep and so much more...  As you read through you will learn how to use light and MindSpa to your best benefit.

First and foremost we are here to provide you with sleep education. The more you understand the mechanisms behind quality sleep, the better. This will help you understand how MindSpa will help you achieve your goals.

Let's begin by looking at light from a slightly different point of view than you might be accustomed to. Consider natural light as an essential nutrient just as important to your health and sleep quality as good clean air, clean water and high quality food is to the rest of your body.

Sunglasses – Living a Modern Cave Dwelling Existence

We need proper levels of blue light exposure every day to maintain a good quality of life. We have been conditioned to protect ourselves from direct sunlight and ultraviolet rays. In addition to avoiding the sun, many of us respond by wearing our sunglasses virtually every time we go out into bright light.

In essence, we are modern cave dwellers blocking beneficial light wavelengths from entering the retina. This results in hormonal imbalances as we are getting too little exposure to these beneficial wavelengths when we need them most. It can lead to conditions such as seasonal affective disorder (SADS), often referred to as winter depression.

It is not the sun directly that impacts our body clock, it is the blue sky light that is controlling our sleep-wake cycle. In the early morning hours after waking for proper balance of our sleep-wake cycle – our circadian rhythms – we need minimum 45-60 minutes exposure to the unfiltered blue spectrum. (Read our section here about Light Value and Your Well-Being)  

Proper Light Exposure and a Relaxed Mind are Keys to Better Sleep

MindSpa works by using a two-step approach helping you to improve your long-term sleep patterns. MindSpa generates the proper balance of frequencies that are demonstrated through scientific research to help fill the need for beneficial light.

Along with the proper light wavelengths, MindSpa also simultaneously uses specific brainwave entrainment patterns of light coupled with carefully tuned sound beats to help you relax into a state of profound calmness. The result is a deep quieting effect on the mind. The best part is it only takes minimal effort on your part.

Getting proper light and entering a state of relaxation on a regular and sustained basis allows you to live a stable life that can become relatively free of insomnia. The result is that the vast majority of the time you will be able to fall asleep more quickly, sleep longer and more soundly than you have perhaps in years. 

Our system really works. What we are guaranteeing is that you will begin to experience measurable, positive, long-term change within weeks. Our promise is for any reason you find otherwise, we will just give you your money back. Simple and risk free! The only thing you have to do for success is make a commitment to yourself to use MindSpa regularly. If you are suffering from chronic or short term sleep related issues, you certainly owe it to yourself to learn how you can take control of these issues naturally without meds or major changes to your lifestyle.

There are a few simple steps you can take that we share with you in this article and throughout our website. You need to recognize several keys to receiving best benefit. These are easy to do as you can scale these minor adjustments to fit your current lifestyle, provided you really will take a few steps with the goal you are going to improve your qualify of life. The first and most important element to getting better sleep is sleep education.

We keep up on as much of the latest peer-reviewed, published research as possible while weeding out the hype. Included below and in our research section you will discover links to several of the latest university studies on sleep disruption courtesy of Science Daily®. It will be helpful to you to invest time in reading these brief but informative overviews. 

  © Science Daily www.sciencedaily.com

Goal: 7 - 8 Hours of Restful Sleep Per Night

Medical evidence suggests that for optimum health and mind-body function, the average adult should get seven to eight hours of sleep daily. But more than 60% of women, for example, regularly fall short of that goal. Each hour of lost slumber goes into the health debit column.

We are not offering magical or instant fixes. It takes time and patience to alter chronic sleep patterns. But you can start to get some immediate relief in a matter of a few sessions. That is why we give you 90 days to see that you actually will get positive results. What we are helping you to do here is to better understand light value and how you should interact with it to your benefit.


Using MindSpa for Better Sleep

When using MindSpa perhaps the most frequent question is, what sessions should I use to sleep better? We are each unique beings. There is no single, specific method toward reestablishing successful sleep patterns. However, there are some basic rules to follow that you will find here and in other articles on this website.

MindSpa is effective for the vast number of people. While we provide basic and very helpful guidelines to better sleep and reduced stress, as mentioned, how and when to use it could vary. As each of us has a completely unique set of circumstances, we will go into some of those circumstances here and throughout our site.

MindSpa includes 18 sessions plus an additional 18 sessions for download. However, a particular session is not the key. It is regular use that makes all the difference. While many report feeling immediate benefit, in general we ask you to allow four to six weeks of consistent use from as often as 1-2 times each day to a minimum of 3-4 times per week to see long-term results.


Common Issues Affecting Sleep

The most common are sleep issues due to stress, but age, activity level, weight, and current lifestyle in general are all important factors to consider in obtaining best sleep quality.

Among the common issues are unable to stay asleep waking in the middle of the night, unable to go back to sleep, waking too early, or falling asleep too late. It is also common for your sleep length and sleep quality to decline with age. What many of us could get away with in earlier years now is causing us to play catch-up. The result is disrupted sleep patterns. But the good news is disruptions in sleep patterns can be rectified at any age. If you suffer from insomnia and sleep deprivation, you can restore restful sleep
 

Start by looking at slight adjustments to lifestyle

– Reduce caffeine intake particularly in the latter part of the day. Cease intake after 2-3PM.

– Have supper earlier in the evening

– Avoid snacks before bed

– Go to bed at the same time every night — critical to long-term sleep health

– Create a sleep sanctuary. Keep it on the cool side and remove distractions 

– Go light on alcohol close to bedtime as this can be a major source of sleep disruption

– Avoid bright light sources before bedtime including electronics and common room lights

– Include some movement and regular exercise to your day of moderate activity ideally.


There are numerous health benefits associated with regular physical activity. It is best if you can get a minimum of 45 minutes of some form of exercise each day. But avoid exercise starting about three hours before bedtime. If your busy lifestyle simply does not allow for that, or other issues come into play, even adding a walk around the block, parking a little further away from your destination, or walking up the stairs can be highly beneficial.

Exercise affects brain and body function in many ways. Studies show exercise delivers more oxygen to the brain supporting learning and memory. Studies show even that walk can provide benefit in people suffering from depression.

Northwestern School of Medicine study found that about 50% of middle-aged to older adults suffer from insomnia. The study found that aerobic exercise helps middle-aged and older people sleep better and have improved daytime energy levels.

Teens especially suffer from sleep related issues which can result in lower grades and lower college GPA scores according to recent studies. Other studies demonstrate that blue light can help teens overcome morning drowsiness and develop better overall sleep patterns. 
ADHD in children is also linked to sleep problems. Results show that children with ADHD have a total sleep time that is significantly shorter than that of control groups.

Do You Want to Learn More About Sleeping Well?

Review our Guide to Better Quality Sleep, our Light Value and Your Well Being Guide and learn more about Your Circadian Body Clock for a deeper understanding to the root of maintaining quality sleep.

You will find a host of helpful hints and further suggestions on how to make relatively minor changes to lifestyle that can have a major effect on improving your sleep and your overall quality of life. Change can be positive.

After all, if you are not sleeping well either occasionally or often, poor sleep has direct and immediate impacts on your life, your health, your mood, your decision making and your ability to function well on all levels. With or without MindSpa, our primary goal is to help you and as many others as we can to live well. 

*Download our 80+ page eBook on attaining a better quality of life for you and your loved ones. 
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