How to Improve Sleep Quality
High stress levels and lack of adequate natural light are two of the major causes of sleep disruption. MindSpa is helping thousands of people obtain high quality sleep by addressing these issues. We make a simple promise to you. When used as suggested on a regular basis, we guarantee you will experience an improved quality of sleep in less than 90 days or your money back.
Good quality sleep is essential to our mental health and physical well being. A lack of deep sleep can lead to reduced concentration and memory functions, mood alterations, depression and fatigue. A recent study published in the Journal of the American Medical Association finds that sleeping less than seven and a half hours a day may be associated with a greater risk for heart disease, hypertension and other serious health-related issues.
Additional recent studies shows most of us suffer from occasional sleep disorders. For some it is a chronic problem. There are steps you can take to help you get healthy amounts of restorative, regenerative, deep sleep on a consistent basis
Stress & Anxiety
Many sleep issues are stress related. When stressed, we tend to create mental loops. This is most noticeable in the quiet of the night when our inner dialog takes over. It is during these quiet periods our mind tends to get stuck on problems commonly related to finances, work, health, or relationships making quality sleep difficult to attain. We have all experienced these high-intensity “mental loops” at different times. In the morning we wake up feeling exhausted, anxious and agitated. Stress-caused sleep disruption can result on seriously impacting our decision making abilities and our physical functioning.
Brainwave Activity
Think of brainwaves like ocean waves. They are measured on two scales; height and frequency of the waves. Normal beta brainwave activity is associated with the regular, active thinking process. When we are stressed, mental loops will cause our mind to shift to a high “beta” activity state.
As we explain on our Brainwave States section, high amplitude, fast beta brainwave activity generally reflects a state of heightened anxiety or stress accompanied by feelings of agitation and discomfort due to mental over-activity. This is associated with what is commonly known as the fight or flight state. When the high amplitude beta state is maintained for extended periods it leaves us feeling drained of energy and over time can erode our physical and emotional well-being resulting in a variety health issues.
Using MindSpa’s relaxation programs can significantly help to reduce undesirable high amplitude beta activity in just a few weeks. Many report experiencing immediate effectiveness. When you encounter common stress producing situations you will be better able to maintain an inner calmness with enhanced control of your life. Conversely, when you feel like you need a quick pick up, or when you just do not feel as mentally sharp as you would like to feel, MindSpa can help here as well.
Sleep Cycle
During the night we go through approximately a 90 minute sleep cycle. It is during the lighter sleep phase when beta activity can “spike” or suddenly rise, causing us to wake up. So instead of remaining in alpha wave or low intensity beta dreaming state, we are so anxious it knocks us right out of the sleep cycle and we awaken. This increases our anxiety and stress. It becomes a damaging, repetitive cycle of negativity. When this condition becomes chronic, it can lead to serious and debilitating health and psychological issues.
Stress can cause our mind to shift into a combination of fast, high intensity beta brainwaves. In this state, we are not so much solving problems as just thinking about them. MindSpa's relaxation programs help to disrupt these mental loops by generating natural alpha state relaxation rhythms. Alpha is the restorative state allowing the mind and body to relax. An added alpha state benefit is it allows us to tap the in to the creative, problem-solving part of our brain.
With regular use, the mind will naturally attune to these alpha waves quieting and slowing down our internal dialog. When we are relaxed, we can fall asleep and stay asleep more easily. The quality of your sleep will improve ultimately resulting in a better quality of life.
Steps you can take to De-Stress in Stressful Times
In our Reduce Stress and 5 Elements sections we cover a series of small, simple steps you can take in addition to using MindSpa that will help you. To show you how it works, right now pay attention to your facial muscles. Find any tension spots and relax those areas. Now notice your breathing. Take a nice deep breath, and let it out.
While doing these simple body awareness exercises, you are actually generating more alpha brainwave activity. These exercises can be practiced virtually anywhere at any time to help reduce stress. The effect is magnified when used in conjunction with MindSpa on a regular basis. We want to help you incorporate these and other relaxation techniques into your daily life. You will experience a positive difference!
MindSpa for Late at Night Use
A number of people find the lights too activating for use in the middle of the night. If this is the case, you can effectively use the sound alone without the lights to help you fall back asleep. Just set it to any one of the relaxation sessions and allow it to run. Keep the volume low. MindSpa will automatically switch off at the end of the program.
The Power Nap Process
Another common use for MindSpa is power napping. There is a rapidly growing body of scientific evidence demonstrating daily naps are a highly productive use of time promoting better health, mental alertness, creativity, better concentration, increases in worker and student efficiency, accuracy and output. One recent Japanese study demonstrated student test scores markedly increased with daily naps.
In addition to various health benefits, naps have an overall positive performance impact. We highly suggest making naps using MindSpa an integral part of your daily regimen.
Sleeping and Napping
The process of taking a nap while using MindSpa is distinct from sleep. Sleeping is primarily a regenerative process following a regular, 90 minute cyclic pattern of deep, dreamless sleep to light (REM) sleep. Napping is primarily a performance-based process where you remain at the edge of consciousness in a sleep-like state for a relatively short period of time. Sleeping and napping both help to enhance information processing and learning.
A “Power Nap” is a 20 - 40 minute period of revitalization resulting in increased energy and productivity, and provides reduction in feelings of stress and anxiety. The effect is cumulative when practiced on a regular basis for providing both short and long-term benefits. A recent study by NASA’s Fatigue Countermeasures Program found that pilots who took a short nap improved their performance by 34% and their alertness by 54%.
Among the best times for power napping are when you feel a general lowering of your energy level as commonly experienced in early or mid-afternoon. Generally, one power nap during the day or early evening is quite sufficient.
Light Related Issues
Imbalances in circadian rhythms are another major cause of sleep disruption. We are light-regulated beings. A lack of proper daily light will disrupt our internal body clock. MindSpa can assist by providing the correct does of blue light for resetting rhythms when natural light in sufficient quantities is not available.
Our Internal Body Clock
Light is a powerful regulator of the human circadian system, our biological clock, the “body clock.” The circadian rhythm is the internal 24 hour clock controlling physiological changes that occur with the natural light-dark cycle of the day.
The SCN or suprachiasmatic nucleus acts as the central processing system for our biological clock. It is located in a part of the brain, the hypothalamus, just above the point where the optic nerves cross. Light reaches photoreceptors in the back of the eye, the retina, generating signals that travel along the optic nerve to several areas of the brain including the SCN, which is a non-visual part of the brain. In addition to sleep/wake cycle regulation, the SCN also plays a primary role in hormone secretion, body temperature and blood pressure regulation, among other daily functions.
In the presence of light, or the lack thereof, signals from the SCN travel to various parts of the brain, including the pineal gland. Among its responsibilities, the pineal gland controls production of the hormone melatonin, the sleep hormone.
Melatonin levels normally increase in the absence of light. Exposure to specific light frequencies suppresses melatonin production for several hours. Melatonin makes us feel drowsy and plays a role in mood change. However, this only begins to describe the critical role Melatonin plays in regulating body function. We suggest further independent reading on its role. Here is one of many links: http://www.umm.edu/altmed/articles/melatonin-000315.htm
The Retina and our Body Clock
The retina contains three types of specialized photoreceptors that respond to the visible light spectrum. Visible light ranges from approximately 370 nm to 730 nm, indigo to red. These photoreceptors consist of the rods, cones and the recently discovered light/dark receptors also referred to as the melanopsin photo receptor cells.
The rods are the most numerous photoreceptors, and the most sensitive to light, but are not sensitive to color. The retina contains approximately 110 - 125,000,000 rods. They are primarily responsible for dim light vision. The rods peak in the blue range and have almost no response to red light. Known as the scotopic photoreceptor system, the peak wavelength sensitivity is 507 nm, the green/blue-green color range.
The cones are color sensitive and divided primarily into red and green cones with a small percentage of blue cones. There are approximately 6.5 million cones in the retina divided into approximately 64% red sensitive cones, 32% green cones, and 2% blue cones. The blue cones are more sensitive to light than the red or green cones. The cones are responsible for high resolution vision known as photopic photoreceptor system. The cones have a peak wavelength sensitivity of 555 nm, the green spectrum.
The Melatonin Action Spectrum
This is where it becomes interesting. In 1998 scientists discovered a specialized set of cells in the retina that respond specifically to short wavelength blue light in the 446-483 nanometer (nm) range. This is also the wavelength of the clear, blue sky. Called the action spectrum, this blue light wavelength band plays a major role in aligning and resetting the body clock through the control of release of the sleep hormone, melatonin.
The melanopsin receptors are independent of the classic rod and cone photoreceptors used for vision, and are not part of the visual system. They are active even with eyes closed and while asleep. It is theorized that blue sky exposure is how these ganglion cell photoreceptors evolved their specialized purpose.
These photoreceptors regulate circadian rhythms primarily via melatonin secretion. When exposed to this specific band, melatonin production is suppressed for several hours. The MindSpa CalmBlue glasses are tuned within a few nanometers of the peak frequency range making them very effective for resetting the body clock.
Circadian Rhythm Disorders
Circadian rhythm disorders are typically related to sudden and/or extreme changes in the relationship between exposure to environmental light and activity. For example, circadian rhythm disorders are known to be associated with change in geographical location (jet lag), aging, and night activity (night time shift workers).
Another common type of circadian rhythm disorder is seasonal affective disorder (SAD), which is characterized by symptoms such as lethargy and depression during the winter seasons when the duration of daylight is reduced. Due to decreased light exposure melatonin production continues during the waking hours.
Symptoms much like jet lag are common in people who work nights or who perform shift work. Because shift work schedules are at odds with powerful sleep-regulating cues like sunlight, they often become uncontrollably drowsy during work, and they may suffer insomnia or other problems when they try to sleep.
Shift workers have an increased risk of heart problems, digestive disturbances, and emotional and mental problems, all of which may be related to their sleeping problems. The number and severity of workplace accidents also tend to increase during the night shift. Recent evidence suggests it may be possible to reduce shift-related fatigue by exposure to specific frequencies of blue light in the workplace, minimizing shift changes, and taking scheduled naps.
Sunlight also causes other changes in the body, such as increases in serotonin production. Serotonin neurotransmitter production increases when a person is exposed to sunlight. Low levels of serotonin are associated with depression and mood swings. Along with using MindSpa, it is important to get as much light as possible every day for health, balance and general well-being. This becomes even more necessary in the winter when light levels are low.
Using our Blue LED Glasses
For general well being and balance use one of the relaxation sessions each morning shortly after waking up for a minimum of a one-half hour, though 45 to 60 minutes is preferred. Time of year and location play an important role. If you are receiving low exposure to natural light use more often to maintain circadian balance.
For general sleep-related issues such as going to sleep and waking up early, use every morning. One-half hour to one hour per day, each day should be sufficient for most. This is known as an advanced phase response, meaning going to sleep earlier than usual.
If you are falling asleep too early and/or waking up too early, known as delayed phase response, use in the late afternoon or early evening. We do not suggest use close to bedtime as this may cause trouble falling asleep or possibly cause sleep disruption during the night. Use for 30 - 60 minutes a minimum of two to three hours before retiring to bed.
Long term changes require a use every day for a minimum of one-half to one hour in the early morning. Continue use for at least one month and preferably three to four months of regular daily dosages to experience long term benefit. We always recommend consulting a medical professional before beginning any long term program.
For common circadian related disorders such as seasonal affective disorder (SAD) commonly called the winter blues, use early in the morning or upon awakening for a minimum of 45 – 60 minutes every day during the winter months. The melanopsin photoreceptors are active while asleep so you could put on the glasses anytime after five in the morning, go back to sleep and still receive full benefit.
Other Common Causes for Sleep Disruption
Exercise and diet also can be causes of sleep disruption. Read our Five Elements Program where you will learn more about what you can do to improve sleep and your quality of life.
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