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The Truth About Sleep and How it can Help You
The 3 Shocking MYTHS about Sleep Can Sleeping 8 Hours Kill You Faster? How to Create Energy from Nothing Power Naps - What Most People Don't Know about Naps The ONE Thing that Keeps Us Sleeping Longer
Why Poor Sleep Lowers Your Immune System
Have you ever wondered 'exactly' why we tend to sleep longer when we're sick? As you might already know, we sleep in "sleep cycles". We can categorize these cycles into "light sleep", and "deep sleep." But just HOW important deep sleep is to our immune system?... As you read, it's during the first 3-4 hours of our sleep that we experience the longest period of Stage 3 and Stage 4 sleep. Stage 3 and Stage 4 Sleep is also commonly termed "deep sleep."
When you don't take proper care of your inner sleeping system, you're usually at risk of "poor sleep." Poor sleep happens for a variety of reasons which I outline in the Powerful Sleep book, but the main "symptom" is the inability or the difficulty of obtaining proper amounts of "deep sleep." It's very common for people who travel across many time zones to get sick very quickly, we usually blame this on "Jet-Lag." However, jet lag happens because of the body's natural body temperature rhythm being out of alignment. Jet-Lag commonly creates a disruption of deep sleep, added with the stress of travel, this is a perfect mixture for lowering one's immune system. Most people live without being aware of all the actions they're taking in their lives that are completely detrimental to their sleeping system, which are depriving them of energy, and making them SLEEP LONGER than they really need to. Fortunately, there are simple methods to take proper care of your inner sleep system, and strengthen it for maximum performance. http://tobeinformed.com/sleep.php ~~~~~~~~~~~~~~ About The Author:
Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on http://tobeinformed.com/sleep.php. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to: http://tobeinformed.com/sleep.php to find out more about Powerful Sleep.
MYTH #1 ) “If you sleep longer, you'll be more awake and have more energy in your life” TRUTH: Sleeping Longer ROBS You of Energy and Damages your Sleeping System. There are several reasons why sleeping longer damages your sleep system. What most people don't know is that there is a very important element of your inner sleep clock which is prior wakefulness. When you sleep longer you limit your prior wakefulness which puts stress on a number of other factors such us your melatonin hormone levels, your exposure to sunlight, and your body temperature rhythm. Getting longer sleep or "catching up on sleep" only weakens your sleep system, which in turn can even lower your immune system. The common belief that trying to sleep less makes you tired and low on energy is simply because people don't understand how the bio-temperature rhythms work (what you will learn soon). MYTH #2) You need to “Catch Up on Sleep” if you missed some before. TRUTH: Unless you... Unless you go on a huge sleep deprivation marathon, you do not need to "catch up on sleep", if you downloaded the 2 free chapters of the powerful sleep eBook, you learned precisely why this is true. It is only during the first 3 - 4 hours of sleep that we experience most of State 3 and Stage 4 sleep. Sleeping longer than you usually do isn't physically beneficial to you in anyway, and puts your body temperature rhythm out of balance. MYTH #3) “I feel so low on energy, I Must Get More Sleep” TRUTH: More Sleep DOES NOT Provide You With more Energy! You don't need MORE sleep, you need QUALITY sleep. People think that sleep is a very basic thing. We don't really think about it do we? We sleep, we wake up, and we magically feel refreshed, don't we? In truth, sleep is actually quite a complex and fascinating system that most of us take for granted. Because most of us don't understand how our inner sleep system works, we aren't even aware of all the actions we're taking in our lives that are damaging our sleep systems and depriving us of energy. There is a difference between MORE sleep, and POWERFUL sleep. The only way to make your sleep more physically energizing is to learn about the inner science of sleep! Only once you learn how to optimize your sleeping system for maximum performance, can you try to reduce your sleep. In this short report we only barely scratched the surface of these vitally important understandings. What we briefly talked about here is completely covered in rich detail in the first two chapters of the Powerful Sleep system, and for a limited time you can get those two chapters FREE right now (see details below). http://tobeinformed.com/sleep.php
~~~~~~~~~~~~~~ About The Author: Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on http://tobeinformed.com/sleep.php . He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to: http://tobeinformed.com/sleep.php to find out more about Powerful Sleep.
Can Sleeping 8 Hours Kill You Faster? A recent study done by the University of California and the shocking finding of it: "People who sleep 8 hours or more have a 50% higher mortality (death) rate than people who sleep less." Yes, it's true that such a study was carried out.
However, does this mean that sleeping longer will create a higher chance of death and disease for you?
No. There's no solid proof for that, but as you read about this study, and if you've read the two free chapters I sent you from our Powerful Sleep eBook, you might have realized the connection between less sleep, your daily energy levels, and the strength of your immune system.
As you might notice, it's during deep sleep that your body undergoes major physiological changes to repair your muscles, power up your immune system and replenish your energy.
The question really isn't "how long should I sleep?" The question really is...
"How can I optimize my sleep system to gain POWERFUL and QUALITY sleep."
You see, there is a difference between quantity, and quality. The problem, and the challenge is that most people don't understand sleep. They think sleep is a very basic thing that happens to us every night. I mean, think about it, we sleep, we wake up, and we magically feel refreshed, right? Because of this misunderstanding, many people live today with very out of balance sleeping systems that are deprive you of your energy, without even being aware of it.
Sleep is actually quite a complex and fascinating system. Here, briefly, are the effects of sleeping longer:
Sleeping longer than you need to will weaken your sleep system, as you reduce your prior wakefulness, exposure to sunlight, activity levels, and your body temperature at a low for too long.
As a result, your melatonin hormone levels will stay high longer, you'll be more tired and drowsy during the day
When you sleep for long periods of time, your body temperature doesn't rise as quickly in the morning. This results in feeling very drowsy and tired for the early part of your day. If you stay inactive, this body temperature pattern will lead to poor sleep, which will prevent you from sleeping deeply.
This weakened sleep system and inability to get proper restful and energizing sleep creates low energy levels and a weakened immune system.
People usually sleep longer because their sleeping system is not being taken proper care of. They feel low on energy during the day, and think they need more sleep. In actuality, they feel low on energy because they have a weak sleep system, not because they're sleeping too little. If you're currently sleeping around 8 to 10 hours and you feel LOW on energy during the day, it's not because you need more sleep. YOU NEED LESS SLEEP, and MORE ENERGY from your sleep.
Sleeping less actually INCREASES the strength of your sleeping system. The problem is, most people don't know anything about proper sleep system hygiene, or how to strengthen their inner sleep system. Only with the proper knowledge can you learn to optimize and strengthen your sleeping system, to have more energy and a higher level of health. Only once you've optimized your sleeping system for maximum performance can you reduce your sleep. http://tobeinformed.com/sleep.php ~~~~~~~~~~~~~~ About The Author:
Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on http://tobeinformed.com/sleep.php . He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to: http://tobeinformed.com/sleep.php to find out more about Powerful Sleep.
How to Create Energy From Nothing
A lot of people feel "tired", and blame it on getting not enough sleep, or other external factors. Basically, the fact that they're tired is always "out of control." What they don't know is that there's a reason for feeling "tired", and that there's a simple method to change "tired" to "energized" in a heartbeat....
Most of us feel tired during one of the four: 1) After waking up in the morning. 2) After intense physical activity, or long hours of work. 3) After sitting in one place for a long period of time. 4) During the evening, or in the late evening hours.
What do all four of those have in common? There's one very common process that happens in our bodies in all four cases. During all of these we all experience very similar"symptoms" of tiredness. These include yawning, rubbing our eyes, feeling sllooowww, and having the urge to just get into bed and sleep.
Why Do We Get These "symptoms?" Our bodies have a natural temperature rhythm. Our body temperature rises when we are awake, and promotes feelings of alertness. Our body temperature also falls when we're sleeping, and promotes feelings of drowsiness, and a desire to sleep.
The natural DROP of body temperature in our bodies is a CUE for our body to produce feelings of tiredness, drowsiness, and the strong urge to sleep. I call this the "natural sleep response". When we're exercising, or putting excessive physical demand on our body, our body temperature RISES rapidly, however when you END the physical activity, there is a RAPID body temperature DROP until your body temperature regulates sometime after. It's during this DROP that most of us think there's no other way out but to sleep, and we usually jump into bed and do just that.
The feeling of the body temperature drop after long hours of work is usually mistaken by us as a deep need for sleep. In reality, we don't need to sleep, we just need to "cool down". Allow me to give you a personal example:
As a kid I used to work at a FULL SERVE gas station for 8-9 hours in a row. This meant I had to be on my feet running around pumping gas for 8-9 hours with one 10 minute break. It was hell! Even when I had the early morning shift I would come home and feel TOTALLY DRAINED and TIRED, I usually fell asleep and slept till the evening.
However, as I began learning the inner science of our sleep system and the inner sleep clock, I tried a little experiment one day. Instead of going to sleep I came home and played fetch with my dog out in the yard for about 45 minutes instead. To my surprise, after just a few minutes of a little light activity (throwing a plastic chewed up Frisbee across the backyard), the feeling of tiredness faded and I was able to stay awake and alert WAY into the early morning hours.
How did this work?
I simply allowed my body temperature some time to return back to the normal pattern it proceeds. I gave it time to "come down." When it returned back to normal, I didn't feel tired and the intense pressure to sleep faded. This same body temperature drop happens after you sit in one place for a long time. Listen, you could take a person who is robust, athletic, and naturally energetic, but if you put them in front of a TV for 3 hours, THEY WILL GET TIRED! This is simply because our body temperature drops when we're NOT MOVING.
That's why the biggest antidote to feeling tired is exercise and movement, NOT SLEEP.
During the morning our body temperature is low too, which creates feelings of drowsiness and tiredness, however, most of us chose to mask this feeling by consuming large amounts of caffeine. The other main temperature drops happen in the afternoon, and in the mid-evening.
In the Powerful Sleep system I describe the EXACT methods to gain a full understanding of your body temperature rhythm, so you can create a quick RISE of body temperature in the morning, and delay the body temperature drop in the evening. This allows you to stay awake and ALERT longer, have more energy and MORE TIME (time is a precious commodity!) http://tobeinformed.com/sleep.php ~~~~~~~~~~~~~~ About The Author:
Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on http://tobeinformed.com/sleep.php . He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to: http://tobeinformed.com/sleep.php to find out more about Powerful Sleep.
Power Naps - What Most People Don't Know About Naps
One of the biggest questions I get asked all the time is “Are naps good for you? Or bad? I've heard both sides of the story.” I'd like to settle this argument once and for all right here, and reveal to you how you can properly manage your sleep to create an abundance of energy in your life, with LESS sleep.
Yes, naps are VERY good for you, IF you understand how the sleep system works, and you know how to nap PROPERLY.
In my “Powerful Sleep” course I teach people how to properly understand their sleep system, circadian rhythm, light exposure, and how it affects their inner sleep system. While we can't get in this article, here's what is true:
Most people don't realize that sleep is actually quite a complex and fascinating inner system. When we're sleeping, we're not just dead zombies off in an unknown universe. Your inner sleep system is a mechanism which follows specific time periods and stages to energize your body.
So how do you nap properly?
You take what are commonly referred to as “Power Naps”, or what I usually refer to as “Stage 2 limited naps.”
You see, when you sleep you go through what are called “sleep stages”, there are 5 stages in total. The first two stages, Stage 1 and 2 are your “Light Sleep”. It's during this stage that we sleep “lightly”, we are easily wakable, and our circadian rhythm isn't altered enough to create a disturbance in the sleep system.
The Energizing effects of Stage 1 and 2 sleeps are very beneficial, just 10 minutes of sleeping in these stages can restore your energy to the point where you feel as if you slept for 8 hours.
However, why do most people do more HARM than GOOD to themselves by napping?
It's simple, they don't know about “deep sleep.” Deep sleep comprises of all the other sleep stages. It's during deep sleep that your body undergoes a MASSIVE physiological change, your body temperature, heart rate, respiration drops. Your blood vessels dilate and all the blood that is usually stored in your main organs during the day is channeled to your muscles to repair them.
If you enter deep sleep during the day, your circadian rhythm, and your “inner sleep clock” (see link below for details) will be altered and out of wack, often resulting in an in-balanced, weak sleep system and lower energy levels all together.
For an average person it takes about 45-90 minutes to enter “deep sleep”, this is why for an effective nap you MUST keep your nap down to a MAXIMUM of 45 minutes. Even 45 minutes is sometimes too much. The most energizing naps are usually 10 to 20 minutes long.
If your naps last too long, you will enter deep sleep. Waking up from a deep sleep phase is more harmful to your sleep system and your energy levels than good! You will often feel lethargic, low on energy, and in that “zombie” state of mind.
If you use naps properly, you can boost your energy levels drastically, and lower your sleep time down drastically.
However, there are still two vital things you must know about napping in order to make them super effective during your day, so that you're capable of lowering your sleep, and boosting your energy.
1. You must know exactly what the best time during the day is to take your nap. 2. You must know what to do AFTER your nap to speed up your body temperature rise.
Both these sleep secrets are exposed in the Powerful Sleep package, download it today at http://tobeinformed.com/sleep.php
~~~~~~~~~~~~~~ About The Author:
Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on http://tobeinformed.com/sleep.php . He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to: http://tobeinformed.com/sleep.php to find out more about Powerful Sleep. The ONE Thing That Keeps Us Sleeping Longer Probably one of the biggest challenges people have is getting themselves out of the bed! This really has nothing to do with understanding sleep science or any of the information I teach, It has to do with your will power, and a little bit of strategy. You've probably had many times in your life where you just couldn't get yourself out of bed. The biggest reason why we tend to stay in bed is because we "rationalize." For instance... "I'll just sleep for 10 more minutes..." or "It's okay,... The alarm is early by 2.5 minutes anyway..." or "I'll get up when the room warms up a bit..." Haha! Well, whatever you've rationalized not getting out of bed with, I'm sure it was very creative too, because as human beings we're really great at coming up with reasons for NOT DOING THINGS! The reason why rationalizing makes us stay in bed, or prevents us from achieving many other goals in our lives is because it creates negative momentum. The law of momentum states: Once something gets into motion, it tends to stay in motion. The opposite, is also true: Once something STOPS, it tends to STAY THERE! Once you make a decision to keep your butt in that bed for "a few more minutes..." It tends to STAY THERE, and it usually stays there for A LOT LONGER THAN A FEW MINUTES! That's why I teach people to create a momentum strategy to get out of bed as quickly as possible, and START MOVING, start moving around the house, go for a run, make love with your partner, whatever it is you need to do to start moving and stop sleeping. When you create positive momentum it will be TOO LATE to rationalize about sleep because you'll already be out of your bed! So here are just a couple of strategies YOU could use to get out of bed quickly and get more out of your day : #1) The "Distant Alarm" Method Most people place their alarms right next to their bed within reach. This is a BIG no no if you want to avoid staying in your bed. Why? Because most of the time YOU DON'T EVEN HAVE TO ROLL OVER to press the alarm. That doesn't create a lot of movement and definitely doesn't stop you from sleeping your life away. Instead of placing your alarm clock by your bed, place it far away, like at the end of your bedroom by the corner of the wall! By doing this you'll be forced to get up out of your bed to turn it off! By the time you're out of bed it will be too late to rationalize staying longer in bed, you'll be out already. I even once duck-taped my alarm clock to the ceiling, so every morning I had to get up and get a chair right underneath it to turn it off. Where there's a will, there's a way. #2) Rehearsing. The reason why we "rationalize" morning after morning is because we've done it so long that we do it without even thinking about it. Rationalizing becomes a learned and rehearsed behavior. A good way to STOP rationalize is to rehearse jumping out of your bed in advance. When you're ready to go to bed, simple do this this exercise: lie down in your bed as if you were sleeping, close your eyes... Then pretend you've just woken up in the morning, and JUMP RIGHT OUT OF BED saying "YEAAAA!!!" Repeat this exercise at least 5-10 times, or as much as feels good! I know it sounds stupid but it works! Your mind does what you tell it to do in a given situation. Doing this exercise will teach your mind a new behavior. In order to stop "rationalizing" you must replace the old behavior with a new behavior :o) When you think about it, we're taught how to brush our teeth, we're taught how to take proper care of our bodies, and some of us are even taught proper nutrition skills, but NO-ONE is hardly ever taught how to take proper care of their inner sleep system, which is responsible for your energy and your health more than you know! Whatever rationalizations you've come up with, allow me to suggest that you forget them and take some positive momentum in your life RIGHT NOW. http://tobeinformed.com/sleep.php ~~~~~~~~~~~~~~ About The Author:
Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on http://tobeinformed.com/sleep.php . He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to http://tobeinformed.com/sleep.php to find out more about Powerful Sleep. This free email list reveals health, fitness and wellness tips - secrets and information - delivered directly to your inbox
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