Power nap to power your run!
Posted February 4th, 2007 at 4:00 PM by Valerie Cerami
Section: Running & Training, Training Tips, Health & Fitness, Injury & Rehab, Exercise
Why nap? Because a nap can: increase alertness, boost creativity, reduce stress and improve perception, stamina, motor skills & accuracy.
It also enhances your sex life, helps you make better decisions, keeps you looking younger, aids in weight loss, reduces the risk of heart attack, elevates your mood, and strengthens memory. It is nontoxic, has no dangerous side effects and is absolutely free.
The right nap at the right time can give you all of this and more!
Who naps (napped or is napping)? Albert Einstein, Lance Armstrong, JFK, Winston Churchill, Ryan Hall, Thomas Edison, Jim Lehrer, Ronald Reagan and Bill Clinton are just a few famous advocates of napping, in addition to anyone else who seems: alert, productive, creative, refreshed and ready for anything.
Who should nap? YOU! (Without enough sleep, a person has trouble focusing and responding quickly, according to NIH. The agency said there is growing evidence linking a chronic lack of sleep with an increased risk of obesity, diabetes, heart disease and infections.)
There are plentiful studies suggesting that napping during the day can increase productivity and have myriad health benefits. According to a new book by Dr. Sara C. Mednick called, “Take a Nap! Change Your Life,” the answer is also an affirmative, unanimous and indisputable – everyone (this includes YOU!).
Even NASA backs up the claim: A NASA study shows that a nap of just 26 minutes can boost performance by as much as 34 percent. Astronaut or not: Poor sleep = degraded task performance. Don’t doze-off before reading on …
Because sleep deprivation can have dire consequences, getting enough rest is essential – and can be easy – with a nap to fill in the gaps. The typical person needs between eight and eight-and-a-half hours of sleep per night. But Americans now get an average of six-and-a-half hours on weekdays, and the amount of time spent in the sack is on the decline. Dr. Charles Czeisler (who studies the effects of insufficient sleep on people’s lives) states:
“Americans with each passing decade are getting more and more sleep deprived.”
Timothy Roehrs, Ph.D. (Director of Henry Ford Hospital’s Sleep Disorders and Research Center, Detroit), reports:
“Napping is clearly beneficial to someone who is a normal sleeper but who is getting insufficient sleep at night … A nap in the afternoon can make up for a poor night’s sleep, according to studies … We don’t understand the underlying neurobiology, but sleep time is cumulative”.
If you need some pep-in-your-step that will translate into more-fun-in-your-run, then perhaps a nap is nature’s way to get you back-on-track. Psychologist William Anthony, Ph.D (Director of Boston University’s Center for Psychological Rehabilitation), promotes the value of a snooze extolling:
“A short nap increases productivity, sharpens the senses, and lifts the spirit. It’s what your mother told you when you were a cranky toddler: Go take a nap! It works the same way with adults.”
He prides himself on napping midday in his office on a long beige couch (which is not used for his counseling sessions. Anthony has written two lighthearted “Art of Napping” books, with his wife, and writes:
“Most Americans are sleep deprived … They’re having accidents, they’re not being as productive as they could be, and they’re being interpersonal dolts — all because they are sleepy … There is something to be said for getting horizontal.”
A new catch phrase to add to your vocabulary: power naps (defined as brief periods of daytime sleep lasting an hour or less). “Power naps” improve alertness, productivity and mood, especially under sleep-deprived conditions.
Naps have been shown to enhance psychomotor speed as well as short-term memory acquisition (Department of Psychology, Harvard University and Laboratory of Neurophysiology and Department of Psychiatry, Massachusetts Mental Health Center, Harvard Medical School). Memorize it, use it!
You can greatly increase your running performance by resting. During sleep (and rest) periods the body repairs and rejuvenates itself, translating into a healthier you. Sleep is the most natural, simple and safe panacea to remedy a slump you may fall into during the long winter ahead. So, store-up, shore-up and build-up your energy reserve with a nap. It’s easy (free!) and proven effective.
Sufficient sleep and naps help motivate exercise. Some 28 percent of adolescents say they are too tired to exercise, due to sleep. As adults, let’s not let tiredness ruin our jogs. You’re guaranteed to run longer, faster, more efficiently and mindfully when your body has it’s required amount of zzzzz’s.
Hazards of sleep deprivation that can impair your workouts, career performance, personal relationships and general health.
Here’s a list of a few potential risks:
- High blood pressure and cardiovascular disease
- Decreased athletic performance
- Memory and concentration problems
- Weight Gain
- Impotence
- Reduced sexual desire, sensation, and lubrication, as well as
negatively affecting their relationship with their partner (women) - Headache
- Fatigue and sleepiness during daytime activity
There is no reason to be embarrassed if you need to take a nap - in truth, napping is one of the best kept secrets of go-getters, movers and shakers – so, grab your blanky and let’s pillow-talk about restorative sleep habits. We want an optimal run, and to challenge ourselves physically (whether training for a marathon or simply for fun-n-fitness reasons).
The easiest way to prepare for optimal running (or life in general) is good ‘ol sleep. Research suggests that a bad night’s sleep can stress the body as well as the mind, impairing all of our endeavors. The simple solution: nap! (Take advice from the multitudes of scientific data documenting the benefits of napping.)
One such study (The Lancet, October 23, 1999 Issue) suggests that missing sleep throws the body’s metabolism off kilter. Scientists at the University of Chicago studied physical changes in 11 young men who slept four hours per night for six nights in a row. They found that sleep deprivation seemed to trigger a diabetes-like condition, harmed hormone production, and interfered with the ability to use carbohydrates.
It’s difficult enough to perform when well rested – why risk harming yourself if you’ve tossed-n-turned the night before. Make-up for lost sleep – and lost endurance – with a nap. It’ll improve your physical (and mental) prowess for the run ahead.
Just as you have a precisely planned running routine, you must also have an (equally diligent) sleep routine. Map it out and stick to it! Sleep on a regular schedule, going to bed and getting up at the same time including on weekends. Schedule, Schedule, Schedule! The most common cause of insomnia is a change in routine, according to the Centers for Disease Control.
When you travel, start a new job or move to a new home, a few nights of insomnia can be expected. While you can’t eliminate change from your life, you can use this information to help you sleep better most of the time by sticking to a routine (running and sleeping alike). And don’t forget to nap. Add a nap whenever you can to supplement your energy and fuel your run – and entire day!
A how-to guide of napping:
Prime nap-time is 1 p.m. to 3 p.m. -The drop in energy you experience
is biological, not due to food intake.
Stage 2 Sleep - There are different phases of sleep (totaling five
stages of the sleep cycle). Within 20 minutes, you experience “Stage
2″ sleep, which increases alertness and motor skills.
Slow Wave Sleep - Within 40 minutes, you’ll experience slow wave
sleep, which increases memory.
REM Sleep - This is deep sleep you’ll get if you nap for up to 90
minutes, and it increases creativity.
Studies show that naps up to 90 minutes won’t interfere with your sleep at night, so don’t sleep too long. And don’t nap within three hours of bedtime.
As for how and when to sleep, experts say it’s not a good thing to fall asleep at the drop of a hat (that means the body is exhausted and is plunging itself into sleep the minute it has the chance). Normally, the body should take about 15 to 20 minutes to fall asleep.
A good night’s sleep varies: according to the NIH, sleep needs vary from person to person and change throughout life. For example, newborns sleep 16 hours to 18 hours a day; children in preschool sleep between 10 hours and 12 hours a day; school-age children and teenagers should get at least nine hours of sleep a day. Adults should get seven hours to eight hours of sleep each day. Know we all differ; know yourself and your needs.
If one of your needs is convincing bedside reading, a new, catchy-titled book just out is: “Take A Nap! Change Your Life”, by Dr. Sara C. Mednick PhD (Research Scientist, Salk Institute for Biological Studies, La Jolla, CA). A napping quote from her book says:
“I found it helps with memory processing, alertness, and learning new skills. We live with less than our recommended eight hours, and that means so many things — decreased sex drive, decreased productivity, and fatigue-related accidents. Napping helps with all of these things.”
Mednick grew interested in researching the benefits of napping because as a student, she took a lot of naps.
Just a cautionary word: while naps are clearly useful for most people, they may not be good for all (such as those suffering from insomnia or depression). Michael Perlis, Ph.D., (Assistant Director of the
University of Rochester Sleep Research Laboratory) warns:
“In the case of the former, napping may worsen nocturnal sleep in patients with insomnia. As for the latter, napping may increase depressive symptoms.”
Another caveat, for everyone: sleep researchers agree that anyone who wants to benefit from a nap should make sure not to lie down too close to bedtime or sleep for more than 90 minutes (it can throw off the circadian rhythm, the body’s internal clock).
Another helpful phrase for us to become familiar with is: “Sleep Apnea”. Sleep apnea is a common disorder that can be very serious (the Greek word “apnea” means “without breath”) … there’s a vocab quiz at the end. In sleep apnea, your breathing stops (or becomes very shallow) during sleep. Each pause in breathing lasts approximately 10 to 20 seconds or longer. Normal breaths start again with a loud snort or choking noise. These pauses may occur 20 to 30 times (or more) an hour, causing fragmented, poor quality (and loud snoring) sleep. Because your sleep (and possibly your partner’s sleep) is upset
throughout the night, you (both) can be very sleepy during the day.
Sleep apnea is very common (as common as adult diabetes) and affects more than twelve million Americans, according to the National Institutes of Health. However; it is estimated that only 10% of patients with sleep apnea are being treated, while some of the remaining 90% know that they have a problem, but they choose not to pursue treatment. Sleep apnea can strike anyone at any age, even children.
Yet still because of the lack of awareness by the public and healthcare professionals, the vast majority remain undiagnosed (and therefore untreated), despite the fact that this serious disorder can have significant consequences. If you think you, or a loved one, may suffer from this ailment – there is a simple questionnaire to determine if you’re at risk. Please take a couple of moments now to take the quiz – it can save you hours upon hours of restless, fruitless sleep in the long run (and we’re all in it for the long run!). If you’d like to explore further on the Internet, be sure to use reputable sites. Of course, your doctor can also provide accurate information.
Untreated, sleep apnea can cause high blood pressure and other cardiovascular disease, memory problems, weight gain, impotency, and headaches. Moreover, untreated sleep apnea may be responsible for job impairment and motor vehicle crashes. Fortunately, sleep apnea can be diagnosed and treated. Several treatment options exist, and research into additional options continues. It is far more common, and undiagnosed, than you think. Find out more about sleep apnea today, online or off.
I don’t want to put you asleep with statistics (so briefly) scan a few facts below:
- The average American gets 6.7 hours sleep a night; the recommended amount is eight hours a night.
- According to the National Sleep Foundation, 18 million Americans suffer from sleep apnea, but only 15% are being treated. Many more go undiagnosed. Since sleep apnea is closely connected with obesity and aging, it is expected that the number of patients with this disorder will increase significantly. Ask your doctor about sleep apnea today.
- Studies show tired workers cost business about $150 billion a year in lost productivity. Some companies are starting to respond to sleep-deprived workers by providing the time and space to nap during work hours.
- 50 to 70 million Americans have some type of sleep disorder or chronic under-sleeping that impairs their day-to-day performance.
- America’s sleep deficit grows, so does its waistline. When we get an inadequate amount of sleep at night, there are changes in our body’s metabolism that almost mimic starvation, resulting in carbohydrate cravings and we eating more.
- Experts say people who cut back on sleep by even a few hours each night will, within a week, be just as impaired as if they had pulled an “all-nighter”.
- Four-fifths of students who get the recommended amount of sleep are achieving A’s and B’s in school; those who get less sleep are more likely to get lower grades.
- An estimated 80,000 Americans fall asleep at the wheel every day, resulting in about 8,000 deaths a year. Drowsy driving is implicated in more than 200,000 crashes each year, according to the National Highway Traffic Safety Administration. (Some 51 percent of adolescent drivers have been on the road while drowsy in the past year.)
- Adequate sleep is important for both health and safety. The CDC estimates sleep difficulties contribute $15.9 billion to health care costs in the United States each year.
With all the data on sleeping, napping and apnea, one final coolly apropos vocab word for today (meaning “half-dream” state): hypnagogoc. Wake-up your friends and colleagues by using this word derived from the Greek “hypn” (sleep) and “agogos’ (inducing, from “agein” to lead). Literally: of, relating to, or occurring in the period of drowsiness immediately preceding sleep. Boston Globe’s Cate McQuaid wrote:
“The hypnagogic state is that heady lull between wakefulness and sleep when thoughts and images flutter, melt, and
transform into wild things”.
As you nod off at your desk, in your own hypnagogic state, envision yourself crossing the finish line first, well heeled and well rested.
Remember: napping is not laziness – napping is productive (revitalizing, ingenious and rewarding), but napping is not hibernating!
We can all benefit from an extra bit snoozing. The advantages of a little shut-eye can be eye opening! Whether you are sleep deprived, or just need a boost, try a power nap – all you have to lose is tiredness!
Research sources and for more information: [ABC News], [Sara Mednick], [NHLKI], [Web MD]
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- Opt for an outdoor run to chase away the winter blues
Tags: albert einstein, bed, Bill Clinton, energy, energy reserve, health, hibernate, hibernating, hibernation, hours of sleep, JFK, Jim Lehrer, John F Kennedy, lance armstrong, nap, nap time, performance, power nap, rejuvenate, repair, rest, rested, resting, Ronald Reagan, running, Ryan Hall, sleep, sleep apnea, sleep deprivation, sleeping, stress, stress relieving, well rested, Winston Churchill
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The Final Sprint
Sleep disorders are the disorders in sleep pattern. Sleep is a complex neurological state. Its primary function is rest and restoring the body’s energy levels. Repeated interruption of sleep by breathing abnormalities such as cessation of breathing (apnea) or heavy snoring, leads to fragmented sleep and abnormal oxygen and carbon dioxide levels in the blood, all these things lead to sleep disorders.
Sleep consists of a rhythmic combination of changes in physiological, biochemical, neurophysiological and psychological processes. When the circadian rhythm is disturbed or the individual processes are abnormal during sleep, a variety of sleep disorders may result.
Two types of sleep occur with distinct physiological patterns, rapid eye movement sleep (REM), and non-rapid-eye-movement sleep (NREM) or deep sleep. In normal sleep, REM occurs about 90 minutes after a person falls asleep.
The REM and NREM recur in cycles of about 90 minutes each, with four non-REM stages (light to deep slumber) at the beginning and REM towards the end. The amount of sleep needed by each person is usually constant although there is a wide variation among some individuals.
Some sleep disturbances are simply temporary inconveniences while others are potentially more serious. Sleep apnea is the most common sleep disorder. Other serious sleep disorders are narcolepsy and clinical insomnia.
“Jet lag syndrome,” caused by rapid shifts in the biological sleep-wake cycle, is also an example of a temporary sleep disorder. So do the sleep disorders experienced by shift workers.
101 Ways to get Good Night Sleep…
http://www.sleepdisordersguide.com/blog/sleepdisorders/101-sure-fire-ways-to-get-a-good-night-sleep/
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You may find this hard to believe, but if you truly want a restful night's sleep night after night, I strongly encourage you to sit back, relax and read this letter.My story is probably very similar to yours. I used to live a desperate existence. I had no energy. I lacked motivation. My productivity was low, and I was often irritable to my family and coworkers.I slept poorly and always woke up feeling unrefreshed, as if I had just been hit by a runaway freight train as one of my students so eloquently put it. I would actually feel worse for several hours after I crawled out of bed.My sleep patterns were erratic. Some nights I would stare at the clock and could not sleep at all, while other nights I slept for more than 10 hours straight. No matter what, I still felt miserable when I woke up. I remember the countless times that I would sleep for a few hours only to wake up frustrated because I knew I would never go back to sleep. 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You see, I desperately wanted a solution that was effective, simple, natural, and drug-free!Before I tell you about the discovery that turned my life around, I want to reveal to you something to you that I found deeply disturbing. In my quest for the truth, I not only had to cut through the hype and false claims by some drug companies, but I also uncovered some shocking truths. "Some People Have Good Reason To Wish You Never Get Your Hands On This…" Success Story #2: "Getting your course was one of the best things I ever did!I started suffering from poor sleep around 12 years ago, and since then haven't been able to consistently get a good night's sleep. Just these past few weeks my sleep has improved dramatically, and I can't hardly imagine where I'll be just a few weeks from now.Getting your course was one of the best things I ever did! Despite all my skepticism, I am really glad I decided to get this e-book. Alexander Macfarlane, Dundee, Scotland The people behind drug companies will probably continue to sleep soundly at night, as long as you never get your hands on this information. After all, the sad fact is that drug companies sell drugs to treat SYMPTOMS! If they cure the SOURCE of your condition, they would no longer make a profit! This realization actually made me a little scared.This is the reason why drug companies can afford large scale advertising such as TV ads and big internet ad campaigns. They know if they can get a hold of you once, they will trap you and continue to make money off of you for years to come. Their mission is to program you. Whenever you have sleep problems, they want you to think about their products.Look, I'm telling you how it is. We're all being misled.This invaluable information that I uncovered has been suppressed for years by pharmaceutical companies who risk losing billions of dollars in profits. But now, it's time for you to know the truth and some… "Shocking Facts About Sleep That Drug Companies Do Not Want You to Know!" The disturbing truth is the fact that we have been pumped full of lies for years. One of the most outrageous claims is that you need eight hours of sleep every night. Do you remember hearing this? It's been drilled into our heads for years.As you may have guessed… the above claim is not true.No one can say for how long you need to sleep to be refreshed. It's just not that simple. It's a simple fact that a lot of people sleep eight hours or more and still feel terrible and without energy, while others sleep half that and wake up overflowing with energy. There are so many misconceptions because we have been marketed to for so many years and much of the "information" we receive has been widely accepted. Sleeping pills are designed to work right here and now - but what they won't do is attack any sleep problem or disorder at the very root. As you know, pills won't cure anything. I had been a regular user of various sleep medications for seven solid years. Although I'm still fearful on what effects that may pop up in the years to come, I'm truly relieved to be off of them.So what is the problem?The problem with sleeping pills is that they only work to the extent that they put you into an "unnatural" sleep. And what they cannot and (probably) will never cure is the causes of insomnia.You see, you don't need sleeping pills or drugs to get a good night's sleep. In fact, there is a natural way you can get a much more full and rewarding sleep, as I'm about to explain. But first, you may be wondering… Who Am I And Why Should You Listen To Me? Success Story #3: "I can't begin to tell you what a difference this has made!" Just sending you a quick note to say thank you. I've been a yearlong sufferer but I just finished your "Sleep Secret" and it's been a ride of a lifetime! 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I have truly lived the life and I have conquered monster!For years, I didn't seek any advice about my sleep condition and when I finally did I was less than impressed. I give my doctor credit for a lot of things: he knows a lot about treating flus, colds, bumps, and bruises, but when it comes to sleeping disorders, he only knew what the drug companies had trained him on!Drug companies spend billions of dollars a year sending doctors literature about their products in hopes of "training" them to their specific way of thinking.I mean after all, my doctor probably sleeps like a baby himself! He never went through this hell. If he did he surely wouldn't be giving me the advice he actually told me, along with the prescriptions to the "sleep drug of the month".Did you know that most doctors are not properly trained to treat insomnia? Doctors will often simply prescribe sleeping pills because they can't offer a better solution. Plus the literature that a sleep drug company just mailed to him sounded like the best solution, so why not? Well, I'll soon tell you why not…We really can't blame the good doctors for this. The simple fact is that not very much money is allotted to sleep research and therefore there is not very much information available to them. Doctors will most often tell you that insomnia in one form or the other is simply a fact of life, and the immediate (and temporary) cure is sleeping pills. Well, that's what we, the general public, have been led to believe anyway.I'm so pleased that I don't have to rely on my doctor for advice anymore and soon… you'll share this happiness with me! You too Can Learn The Simple Steps To Re-Balance your Sleep System, Finally Get Restful Sleep, and Reclaim Your Natural Energy! It wasn't too long ago that I discovered how I could easily change these processes that control sleep. 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I finally discovered that those very people who come across as larger than life energetic supermen weren't genetically superior to me, they'd just inadvertently tapped into the body's inner sleep system. I finally discovered how I could derive more energy from my time asleep.The simple truth is this: There are some people that tap into this system naturally. They go through their entire lives not even knowing that they have an incredible power. Yet, there are millions of other people like you and me that actually have to learn and use this system.And here's the great news!Once you learn this system, you'll soon be doing it naturally too! And best of all it's a very easy to follow step-by-step solution. "There really is a better way…" Let me ask you… What if there was a way that you could feel an abundance of energy right from the time you open your eyes in the morning and throughout the day? What if there was a way that you could sleep less, have more energy, and boost your productivity? What if there was a way that you could feel completely and utterly vibrant and energized every single day? What if it was possible not only to sleep up to 2-3 hours less but also boost your productivity and energy levels permanently? What if there was a way you could stop tossing and turning in bed night after night? What if you no longer had to spend a fortune on ineffective sleep remedies such as mattresses, pills, supplements… you name it! What if you didn't have to take any sleeping pills ever again and feel more aware and recharged every single day? What if there was a simple, natural, painless, and highly effective way that you could cure your insomnia without drugs or pills? What if you could have all of the above? What would that be worth to you? Imagine waking up feeling full of energy and overflowing with power and motivation to get up and conquer the world! Imagine what it will be like when people start to take notice of your new and improved self, complimenting you on the vibrant new you! Imagine a whole new you! "Introducing The All-Natural And Energizing Inner Sleep System!" Success Story #4: "My performance has increased tremendously" I'm so excited about your book. I never had problems falling asleep, but I've always been a very light sleeper and I used to wake up several times during the night. I had a hard time keeping up the pace at my very demanding job That was then! Today, I'm in charge. I hardly ever have nightly awakenings, and my performance has increased tremendously. Thank you so much! I constantly find myself recommending your book to anyone I meet who's looking tired. LOL Thanks! Gabriella Hammett, Columbus, Ohio Several years ago, scientists discovered an "internal" body rhythm in all human beings and animals. This is like an inner clock that determines not only when and how long you sleep, but it also dictates your ability to fall asleep, stay asleep, the quality of your sleep, and consequently : your daily energy levels. This inner sleep system has several components. One of the absolutely crucial components of this system is the deep sleep stage. Deep sleep is one of 5 stages of sleep that your body cycles through several times during sleep. This is the stage of sleep that is responsible for restoring your physical energy by "sending" blood directly to your muscles and preparing your body for yet another day. When you experience those nasty feelings like daytime fatigue or an overall lack of energy, it's usually because your body didn't spend much time, if any, in this stage of sleep the night before.Obviously, you would benefit greatly from getting as much of this stage of sleep as your body requires. By now you may be starting to see the inner workings of this "secret".Your body needs more deep sleep, not just more sleep. This is why the sleeping pills enable you to at least get by. This is why even on those very rare nights that you get five, six, or even eight or more hours of sleep you still feel awful the next day. It's highly possible that your body only spent a tiny fraction of time in this "deep sleep". "It's All About The Quality Of Your Sleep, Not How Long You Sleep!" Back in the "good old days" we didn't really need to know about the inner sleep system. Life was different back then. It was not as complex and distractions were limited. But today, we are exposed to stress, the media, internet, television, work, family, and many other factors that have pulled many of us out of the natural sleep rhythm. For lack of better words, our natural sleep rhythm has been thrown completely out of whack! Your sleep system is no longer in the natural state. Today, we live in an entirely different reality- a reality to which our natural rhythm has not had the slightest chance to adapt. The inner-workings of your sleep that is responsible for rejuvenating and restoring your physical energy are being tampered with! (It's been destroyed for many of us!) And it's messing up the very stages of your sleep that is responsible for your daily energy levels! "It's No Wonder That A Good Night's Sleep Has Been So Hard To Find!" Success Story #5: "I no longer worry about going to bed""…For the first time in I don't know how many years I no longer worry about going to bed. I loved your book, but I probably won't be reading it a second time.. and certainly not in bed :-)Griselda Sanchez, Los Angeles, California If you look at the statistics, they speak a very clear language: More and more people are experiencing sleep disorders, ensuring problems with energy levels, and their ability to function during the day is decreasing. According to the U.S. Department of Health and Human Services, approximately 60 million Americans suffer from insomnia each year.Insomnia tends to increase with age and affects about 40 percent of women and 30 percent of men.And I have to tell you: It's really no wonder! Why do you think that the number of people who are experiencing such problems is running rampant?In the course of a short period of time, the human race has been crammed into a vastly different way of life. We've been yanked out of our natural habitat and we've suddenly been forced to adapt. We've simply messed with the natural components of our sleep system! And what is the result? Insomnia, lack of energy, irritability, lack of motivation and productivity, and a variety of health problems. If you're like most people under such circumstances you'll find yourself less capable of achieving the things in your life that you really want. Yes, even your life's goals are at stake here!The good news is that you don't need to move to a cottage in the forest or move into a cave to get back to this natural state. It is possible for your sleep system and modern society to co-exist! "Now You Can Discover How You Too Can Ignite Your Natural Sleep System, Reduce Time Asleep by 2-3 Hours, And Double Your Daily Energy Levels Without Medications Or Sleep Remedies Of Any Kind!" The following is just a few of the powerful techniques you'll discover in my easy to follow step-by-step system! How you can sleep up to 3 hours less and have more energy by increasing the quality of your sleep Learn how you can fall asleep quickly and effortlessly with no drugs or pills of any kind needed Find out the all natural method which many are calling an effective cure for their insomnia Be amazed at how quickly you'll see results! You can get started on your first night An easy and simple, yet little known step you need to take when you wake up in the morning to feel absolutely energized throughout the day Discover why sleeping in won't help you catch up on "lost sleep" Wake up feeling energized! No more annoying morning drowsiness Learn how and why you are weakening your sleep system up to 60 times during a normal day, and simple methods to stop it! Discover the principles of your inner sleep clock and how you can ignite naturally energizing sleep Why it's not about quantity of sleep, but quality of sleep. How to tap into your built-in sleep system and ignite your natural energy resources to increase productivity And much, much more! Keep in mind that this is a completely drug-free solution. Not only is this a healthy alternative, but ask yourself how much money will you actually save when you no longer have to pay for sleep drugs, expensive therapists, and other sleep remedies?The one time investment in this course is really a drop in the bucket compared to the ongoing costs of sleeping pills and other remedies with questionable results and unknown long-term effects.With my system, I have saved you the time and the trouble by mapping out the entire process into a simple step-by-step program which took me eleven grueling months and twenty-seven days to put together. How much would it be worth for you if you could free yourself from insomnia starting today? "Price Slashed By A Whopping $20.00 For a Limited Time Only!"If I was going to sit down with you every day for a month and reveal how you could beat insomnia and reclaim your natural energy, would you buy me a cup of coffee every day for a month to access this powerful information right away? I want you to start benefiting from this life-changing system today, so I have decided to offer the entire course to you today for just $47 $27. That's a savings of $20.00! But this incredible price will not last long, as it's a limited-time introductory offer. If you still have even an ounce of lingering doubt this program will work for you, I really don't blame you. There's so much junk on the Internet and it is only natural if you are feeling skeptical and defensive about all the bold claims that are out there today. I know from experience this system has worked for me and my loyal students and people who have attended seminars have literally paid through the nose to hear me speak. I 'm so confident that this will work for you that I am willing to let you take it for a test drive, completely risk free. I don't want your money if you're not satisfied! "Order Today I'll Send You These Incredible Gifts!" If you order by midnight , you'll also get these free gifts worth $67,95! FREE GIFT #1: "The Healing Power of Water" The late Dr. Batmanghelidj deserves tremendous credit for his pioneering work on the healing power of water. This exclusive interview with Dr. B reveals how Dr. B. discovered the healing ability of water and pioneered the emerging field of hydro-health. If you're new to the idea of healing with water, this is a must read report that will forever change the way you think about H2O (A $9.95 Value!) FREE GIFT #2: "Lessons from Miracle Doctors" Thousands of people throughout the world have come to these "miracle doctors" terminally ill, and thousands have left healthy. Now, the secrets of these Miracle Doctors is revealed in Jon Barron's critically acclaimed e-book (A $29 Value!) Cover not available at this time FREE GIFT #3: "The Best Natural Ways to Lower Your Blood Pressure, Reduce Your Waistline and Take Back Your Health" When you put together a natural health and hypertension expert like Frank Mangano with a natural fitness and weight loss expert like Tom Venuto and you listen to what they have to say, you can learn some amazing things about improving your health, reducing your blood pressure and getting your body into great shape. In this revealing and exclusive interview, which has been painstakingly transcribed and compiled into a 38 page PDF e-book, you will learn:How to separate legitimate natural alternatives for reducing your blood pressure from bogus "quack" products, the facts about highly advertised blood pressure remedies.The link between hypertension and obesity (what high blood pressure and bulging bellies have in common.)The truth about the "natural cures" 'THEY' don't want you to know about.This 3-part interview has so much incredible and shocking information that can help you become healthier and get a slimmer waistline, that it could easily be the most important report you read all year! (A $29.95 Value)"Your Order is Risk-free and Guaranteed for 60 Days!" Here's Your Risk-Free Guarantee Try the Course For 60 Days…Risk Free Guarantee: I personally guarantee that by using my Natural Sleep Secrets your sleep problems will disappear, you will have more energy, and the chance that you will be off sleeping pills forever. If, for any or no reason, you decide this is not for you, just drop me an email within 60 days from your date of purchase and I will refund every penny of this minimal investment. The risk is completely on me! If you knew the answer to your sleep problems was right around the corner wouldn't you owe it to yourself to act on it right away? Yes! $47 Just $27 (limited time) Click Here For Instant Access Purchase Online with Credit Card by Secure Server. To a restful night's sleep!Your friend,Martin BrockP.S… Remember that you have nothing to lose except those sleepless nights! I back this product by my standard 60-day guarantee. If for whatever reason you find that this system does not work for you, I'll refund your money- no questions asked! Click here to place your secure order!P.P.S.. The incredible gifts are yours to keep- no matter what! We've been featured on (more to come): Customer Feedback "I no longer worry about going to bed" ..For the first time in I don't know how many years I no longer worry about going to bed. I loved your book, but I probably won't be reading it a second time.. and certainly not in bed :-) Griselda Sanchez, Los Angeles, California "My performance has increased tremendously" I'm so excited about your book. I never had problems falling asleep, but I've always been a very light sleeper and I used to wake up several times during the night. I had a hard time keeping up the pace at my very demanding job That was then! Today, I'm in charge. I hardly ever have nightly awakenings, and my performance has increased tremendously. Thank you so much! I constantly find myself recommending your book to anyone I meet who's looking tired. LOL Thanks! Gabriella Hammett, Columbus, Ohio Customer Feedback "I can't begin to tell you what a difference this has made!" Just sending you a quick note to say thank you. I've been a yearlong sufferer but I just finished your "Sleep Secret" and it's been a ride of a lifetime! I got your book a week ago and already I'm noticing remarkable changes. I can fall asleep at the right time, I can stay to sleep, and I spend less time in my bed. And I don't get tired nearly as much as before! I can't begin to tell you what a difference this has made! Wow, if only I had known about this many years ago! Thank you! Dorothe De Graff, Utrecht, Holland "Finally being able to control of my sleep has been a life-saver for me" "I was on sleep medication, which was a big help for me in order to fall asleep. There was no way I could fall asleep without it. I just wanted to let you know that your sleep system really worked for me. This not only cured my insomnia, but it has truly changed my life in so many ways. Finally being able to control of my sleep has been a life-saver for me. My husband and I want to have a second child, and becoming pregnant while still on sleep medication is not an option for us. I got your book and I was finally able to get off sleeping pills. Guess now I can safely go off the "other" pill as well." Anne M. Larsen, Juelsminde, Denmark Affiliate Program | Contact Support | Get Your Copy | Privacy Policy | Blog © 2004-2007 Natural Sleep Secrets. All Rights Reserved. Sites you may be interested in Insomnia Blog Changes to Sleep Sound Program The Amazing Benefits of a Good Sleep Thyroid Healing to Lose Weight | where it makes sense to take care of your health naturally!Agents That Help Anger, Worry or Smoking – Off-Label Use of Antidepressants | Washington Center For Psychiatry5 Reasons You Need to Laugh More | Natural Health Remedies Power nap to power your run! | TheFinalSprint.com | Premier Running Destination for Marathons, Track and Field, Race News, Podcasts, Training Advice and More! Tags for insomnia cure insomnia insomnia This product is also listed in Health & Fitness Alternative Medicine Trends var html='’; html += ‘’; html += ‘ Gravity’; html += ‘ Popularity’; html += ‘ Referred’; html += ‘’; html += ‘’; html += ‘ ‘; html += ‘’; html += ‘’; html += ‘ ‘; html += ‘’; html += ‘’; html += ‘ ‘; html += ‘’; document.write(html); Pingback / Trackback In database since 2007-07-29 and last updated on 2008-06-27 […]
June 27th, 2008 at 11:54 am