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Sleep tight

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How to sleep tight like a baby

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									                       Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                        www.AutomaticSleep.com


This Exciting New Special Report Reveals How To
Unlock Your Hidden 'Sleep System' Using...

   "A Quick & Easy 4-Step Plan
     That TRIPLES Your Daily
   Energy Levels & Boosts Your
     Personal Productivity To
     Astonishing New Heights!
 "Revitalize Your Mind And Gain An Extra
   3-Hours Of Time Every Day... Without
          Fatigue Or Tiredness"

                              By Tommy Kavanagh




An Instant PDF Report available from AutomaticSleep.com

The purpose of this Instant Report is not to answer every question but to lead you to the sources
for the answers. This is a growing document. It is not the last word; it will be revised as new
information is gathered in this fast-paced field.

Special Notice:

The entire contents of this report are based upon the opinions of the author, unless otherwise
noted. The information presented here is not intended to replace a one-on-one relationship with
a qualified health care professional and is not intended as medical advice. It is intended as a
sharing of knowledge and information from the research and experience of the author. You are
encouraged to make your own health care decisions based upon your research and in partnership
with a qualified health care professional. We are not endorsing any of the referenced resources.
The authors, advisors, and publisher shall have neither liability, nor responsibility, to any person
or entity with respect to any loss or damage caused, or alleged to be caused, directly, or
indirectly, by the information contained in this report. If you do not agree with the above, you
may return this report to the publisher immediately and without reading anything past this page.

         Copyright © 2006 - 2007. Tommy Kavanagh. All Rights Reserved Worldwide.




                 Copyright © 2006 – 2007. Tommy Kavanagh. All Rights Reserved Worldwide.
                                              Page 1 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



                          Introduction
Sleep.

We spend a third of our lives doing it.

Napoleon, Florence Nightingale, and Margaret Thatcher got
by on just 4-hours a night…

Thomas Edison claimed it was waste of time…but those who
go for long periods without it will experience some pretty
obvious and progressively dangerous effects:

  •   Inability to concentrate.
  •   Irregular body temperature.
  •   Grumpiness.
  •   Reduced muscle tone and skin appearance; “bags”
      under the eyes.
  •   Memory loss.
  •   Lack of physical endurance.
  •   Immune system impairment.
  •   Incoherence in speech and movement.
  •   Unstable metabolic rate.
  •   Irrational thoughts and actions.
  •   Personality changes.
  •   Brain impairment.
  •   Visual and auditory hallucinations.
  •   Death (!)

Nobody knows for sure how long humans can go without
sleep: In 1980, Californian Robert McDonald went without
sleep for nearly 19-days or 452-hours, to be exact.

Earlier, in 1965, Randy Gardner went without sleep for 11-
days but, after just 4-days, he started to hallucinate… he
began thinking he was a famous footballer!

Laboratory rats have been shown to literally drop dead
after 3-weeks without sleep.

And, yet, in spite of all these terrible effects, nobody really
knows why we sleep at all!

           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 2 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



Until the 1939 publication of “Sleep and Wakefulness” by
sleep researcher Nathaniel Kleitman, it was thought that
nothing happened during sleep… your mind and body simply
turned themselves off.

However, it’s now known that the mind and the body are, in
fact, highly active during sleep.

Scientists have proposed a variety of reasons for this: The
body rests after the days activities… growth and other
important hormones are released into the body in greater
quantity… the body sets about repairing any damage;
muscle tissue, for example, is rebuilt and restored… mental
energy is replenished… new memories are
consolidated and old ones are pared… dreams may be a
means to process thoughts and new experiences had
during the day…

All of these are probably true, to some extent.

The amount of sleep an animal needs varies: For example,
giraffes sleep for less than 2-hours a day… pythons sleep for
18-hours.

Humans tend to sleep between 4 and 10 hours, with most
sleeping about 7 or 8 hours.

                          The 5-Stages
                            Of Sleep
Humans sleep in 5-stages, each of which are independent of
one-another… and, yet, they are also very much connected as
part of a grand “sleep cycle”: all the stages repeat over-and-
over in a cycle that starts off at about approximately 100
minutes long and then gets gradually longer with each
successive stage.

This sleep-cycle actually begins at the end of another “6th.
stage” of sleep:

Waking!



           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 3 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



Actually, I don’t mean “waking” as in ‘being awake while
standing-up and walking about’; I mean a period of “relaxed
wakefulness” that occurs when your body is preparing itself
for sleep.

When you get into bed after the day’s activities, your muscles
are tense… your heartbeat is elevated… your eyes are darting
about: You’re simply not relaxed at all!

As you begin to fall asleep though, your muscles begin to
relax… your heart slows… your eye movement slows down.
You are still awake but are now much more relaxed – that’s
relaxed wakefulness!

Now the sleep cycle can begin…

Stage 1:

Stage 1 sleep is simply drowsiness.

Polysomnography (“the analysis of the electrical and muscle
activity of the body during sleep”) shows that, even though
your body functions have slowed during your period of
“relaxed wakefulness”, they reduce even more (by about 50%)
when you enter stage 1 sleep.

Your eyes are closed during this stage but, if somebody woke
you up, you might feel like you weren’t asleep at all.

This stage lasts for about 5 to 10 minutes.

Stage 2:

Stage 2 is a period of light sleep during which your body
relaxes even more.

Polysomnography readings show irregular tensing and
relaxing of the muscles during stage 2 sleep.

This is the longest sleep stage – it can occupy up to 60% of the
total sleep-cycle time.




           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 4 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



Your heart rate becomes very slow and, significantly, your
body temperature drops… your body now prepares to enter a
deep sleep.

Stages 3 & 4:

Both of these are stages of deep sleep (called delta sleep), with
stage 4 being much deeper than stage 3.

During these stages, your body is almost immobile and your
brain slows right down to a virtual crawl… it’s almost like you
were in a coma.

                    The Sleep-Cycle
Stage 1, 2, 3, and, 4, when taken together, are known as non-
R.E.M. sleep.

Since there are 5 sleep stages, you might expect number 5 to
come right after 4… but you would be quite wrong: You see,
your body doesn’t care about correct number sequence at all!

What actually occurs is that, once stage 4 is complete, your
body goes back to stage 3, and then stage 2, before going on to
stage 5.

The cycle happens like this:

     Waking… Stage 1… 2… 3… 4… 3… 2… Stage 5

(After stage 5 in the first sleep-cycle is complete, you go back
to stage 2 and every repeated cycle begins from there instead.)

Approximately 90 minutes after you first fall asleep, you
enter:

Stage 5:

Stage 5 of sleep is also known as R.E.M. sleep.

R.E.M. stands for “Rapid Eye Movement”: If somebody was
watching your eyes while you were in R.E.M. sleep, they
would see your eyes moving rapidly beneath your eyelids.

           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 5 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com




Other significant changes happen in this stage: your breathing
quickens… your heart beats faster… your brain becomes
highly active… and you start to dream.

Also, your face, fingers, and legs might twitch but (in most
people) all of your major muscles will become paralyzed…
possibly to stop you from acting out your dreams for real!

R.E.M. sleep typically lasts for about 10 minutes but gets
much longer as each successive sleep-cycle gets longer.

               The Most Important
                  Type of Sleep

In terms of how “deep” your sleep is, the sleep stages look like
this:

Stage 1:    Not deep at all; nearly awake.
Stage 2:    Very light.
Stage 3:    Much deeper.
Stage 4:    The deepest of all.
Stage 5:    Very light.

Stages 3 and 4 - delta-sleep – are the “deepest” stages of sleep
and they are the most invigorating and restorative… if
you ever become sleep-deprived, it’s this type of sleep your
body will be screaming out for.

During the first sleep-cycle that happens right after you fall
asleep, stages 3 and 4 are the longest. However, as the sleep-
cycles repeat throughout the night, they will get shorter
and shorter.

Also, during the first sleep-cycle, stage 5 (R.E.M. sleep) is the
shortest. However, as the sleep-cycles repeat
throughout the night, they will get longer and
longer.

In other words, you get most delta-sleep when you first go to
sleep and the least just before you wake up… and you get the


           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 6 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



least R.E.M. sleep when you first go asleep and the most just
before waking up.

This is very significant: When you’re deprived of delta-
sleep you experience huge problems: severe drowsiness…
nausea… aches and pains… difficulty concentrating… even bad
coordination and balance.

If this happens, your body will sacrifice all the other
stages of sleep in order to gain as much delta-sleep
as possible… this is why it tries to get as much of this
type of sleep as possible during the first few hours of
sleep.

When deprived of R.E.M. sleep we also experience problems,
mainly concentration difficulties and some amount of
drowsiness.

Although it’s not known for sure what function R.E.M. sleep
serves, the fact that our own bodies will sacrifice it in order to
catch up on delta sleep is very telling:

   Deep sleep – delta sleep - is clearly the priority!

Three or four hours of deep sleep is far more valuable than 10
hours of light, disturbed sleep.

As you might have now realized, the key to getting quality
sleep – “A good night’s rest” – is being able to slide into
delta-sleep as soon as possible and staying there for as long as
your body deems it necessary!

                        The Circadian
                           Rhythms
Although your core body temperature remains pretty much
the same (at 98ºF/ 37ºC), there is, in fact, a slight variation
over the course a 24-hours day, whereby it increases or
decreases by about 3ºF/ 2ºC.

In general, your temperature is at its lowest just before you
wake up… it then rises all morning… drops again in early
afternoon… and then rises again to it highest in the late

           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 7 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



afternoon/ early evening... it then starts dropping again and
reaches it’s lowest point about 4 or 5 o’clock in the morning.
These variations occur at different times for different people
but, for each individual, remains very constant.

These daily temperature changes are part of what’s known as
your circadian rhythm (from the Latin “circa” meaning
“about” and “dies” meaning “day.”)

The circadian rhythm is controlled by a very real “biological
clock” in your brain… it’s called the suprachiasmatic
nucleus… a little bunch of pin-head sized structures located
just where your two optic nerves cross near the back of your
eyes.

There are other bodily changes associated with the circadian
rhythm: a rise in temperature is accompanied by
increased alertness and a fall in temperature is
accompanied by lethargy and tiredness.


                               The Sleep
                                Hormone
The suprachiasmatic nucleus also controls the production of a
hormone called melatonin by your pineal gland, a small pea-
size organ located at the front of your head, between the two
halves of your brain.

The more melatonin it produces, the more sleepy and
tired you feel.

When light reaches the back of your retina, it creates signals
that travel along your optic nerves and interact with the
suprachiasmatic nucleus which, in turn, tells your pineal
gland how much melatonin to produce… large amounts of
light reduce production of melatonin (while darkness
increases it’s production.)




           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 8 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



                       Summary Of
                    Important Facts
This is a summary of the 3 important factors – sleep stages,
circadian rhythm, and melatonin – that comprise your body’s
“sleep system”:

Stages of Sleep:

  1. Sleep stages 3 and 4 (delta-sleep) are the most
     invigorating and restorative.

  2. Delta-sleep happens more immediately after you go
     asleep and less immediately before you wake up.

  3. When sleep deprived, your body will sacrifice other sleep
     stages in order to get more delta-sleep.

Circadian Rhythms:

  1. Your body temperature varies by about (plus or minus)
     3ºF/ 2ºC over the course of a 24-hour day.

  2. When temperature rises, you become more awake and
     alert.

  3. When temperature decreases, you become more sleepy
     and tired.

Melatonin:

  1. When you are exposed to darkness, your body makes
     melatonin which makes you tired and sleepy.

  2. When you are exposed to light, your body stops making
     melatonin and you become more awake and active.

Take careful note of these three facts… you can use them to
create a simple, but devastatingly effective, 4-Step Sleep
Reduction Strategy.




           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 9 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



                Your 4-Step Sleep
               Reduction Strategy
Step 1:     Increase Your Daytime Exposure To Light
            – Both Natural & Artificial - To The Highest
            Possible Extent

The levels of melatonin in your body are almost totally
dependent on the amount of light that enters your eyes during
the day… the moment light stops entering your eyes,
melatonin levels start to rise.

Light also affects your circadian rhythm… a higher degree of
light exposure delays the temperature drops that usually
occurs after the early evening “peak.”

As a matter of fact, light – especially natural sunlight –
energizes and regulates the body's entire chemistry. Up to 2-
hours of bright light a day has been shown to help stop weight
gain, depression, fatigue, social anxiety, and irritability… it
also improves both your ability to learn and your general
physical health: your immune system, your muscle-strength,
and your energy levels… its even been shown to reduce tooth-
decay!

Unfiltered sunshine is important: If you’re wearing glasses
(especially sunglasses), or are behind glass (incl. your car
windshield), then some of the 1500+ different wavelengths
present in sunshine (all of them important… including UV!)
won’t reach your eyes to give you their full benefit.

People who have rarely (or never) sunbathed before should
begin cautiously with just a few minutes exposure: Start by
exposing yourself to strong direct sunlight everyday, when
possible, for at least 10 minutes – provided you don’t feel any
unpleasant burning sensations. Gradually increase your time
from there.

The Sun’s power varies according to the time of day, the time
of year, cloud cover, and the latitude you live at… however, the
Sun is always at it’s strongest for about 2-hours around 12 or 1
o’clock in the afternoon.


           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 10 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



This is the time of the day that you have the greatest chance of
being burned, so, if outside, make sure to put on some strong
sun-screen after the first 10 minutes.

It’s probably better to start at other “non-peak” times of the
day… you’ll gradually get more tanned (which shouldn’t be the
cause of hysteria that it is for many people!) and your
resistance to sunburn will increase.

Natural sunlight is the best source of your daily “light fix” but,
in reality, most of us live in parts of the world with a real
deficit of reliable sunlight… this makes it difficult – especially
in winter – to get the recommended exposure time. As much
as 50% of people living in places with poor winter-sun feel at
least mildly depressed… some get a very severe form of
depression called Seasonal-Affective Disorder (or SAD.)

Also, the modern lifestyle causes people to stay indoors for far
too long every day. (In terms of light exposure, measured in
“lux”, staying indoors all day isn’t much different from being
outside at dusk!)

All that adds up to what can only be called a “Chronic Light
Deficiency” – a virtually unknown “epidemic” affecting
countless millions of people right around the world.

However, help is at hand: it’s perfectly possible to duplicate
the effects of the Sun indoors using “full-spectrum” light
bulbs.

These are light bulbs that mimic the Sun by giving-off a full-
spectrum of color, including infrared and ultraviolet
wavelengths.

While they can cost much more than a standard bulb (some
high-quality ones cost as much as $40 each!) they pay for
themselves right from the start in terms of the huge boost they
give your body.

It’s important that, in order to get full-spectrum bulbs that
closely match natural daylight, it has a very-high “Correlated
Color Temperature.”



           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 11 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



“Correlated Color Temperature” (CCT) is a temperature scale
used to describe color temperature in Kelvin (K)… It’s a
general indication of how “warm” or how “cold” a light is in its
appearance. The closer a color is to pure white, the higher its
CCT… Full sunlight has a rating of 5,500 and a “Color
Retention Index” (CRI) of 100.

“Color Retention Index” (CRI) measures how a light source
makes the color of an object appear to human eyes and how
well variations in color shades are revealed (on a scale of 1 to
100.)

The higher the CRI rating is, the better its ability to render
color. Therefore, the CRI of your full-spectrum light should be
as close to 100 as possible.

As well as all the great health-benefits above, a high-quality
full-spectrum light-source is a great way to suppress the
production of melatonin and delay the “post-evening peak”
temperature drop during the wintertime, when there’s little or
no natural sunlight available. (You can use them indoors all
year round, by the way… even in the summer-time. It will
make things even better then too!)

Step 2:     Incorporate Exercise Into Your Daily
            Routine

Everybody knows that exercise benefits our health in
countless ways…

What most don’t know, however, is that is creates a higher
peak temperature point… again this delays the final
temperature drop at the end of the day, meaning you stay alert
and awake for longer (without drowsiness.)

Also, this artificial raising of temperature is rapid, which,
consequently, leads to a rapid drop when it does finally come
down… meaning you fall asleep quicker.

If you exercise regularly, your daily temperature ‘rises-and-
falls’ will be more pronounced; less “flat-lined”… this allows
you to slip into a deep sleep at the end of even a very stressful
day.


           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 12 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com




If you don’t exercise on a daily basis, then start doing so now…
even if it’s just a 30-minute brisk walk (which you can do out
in the sunlight, thereby combining this step of your strategy
with step 1… kill 2 birds with one stone!)

More rigorous exercise will, or course, have a much greater
affect… the benefits will magnify in proportion to your level of
daily activity.

A word of warning, though: Don’t exercise within about 4-
hours of your bedtime. You need to allow time for your body
temperature to reach a peak and drop. Exercising closer to
bedtime may actually make it more difficult to sleep!

Step 3:     Take “Power Naps”

We’ve all felt a slump in energy and alertness after lunch from
time-to-time… maybe even fallen asleep in an important
meeting or in class!

Most people blame a heavy-lunch for this. That does have
some effect but, as you might recall, in the course of its daily
pattern of rising-and-falling, your body temperature drops in
the early afternoon… this is what really makes people tired
and sleepy at this time of day.

Most people top-up with coffee and slug-it-out with
themselves until the “feeling passes”… i.e. their body
temperature starts to rise again.

However, if you can take a nap for a short period (a
‘power-nap’) around this time, you’ll be gob-smacked
by how much it can almost miraculously re-energize
you.

Napping during the day isn't considered an option for most
people in the West… it’s often frowned upon in the workplace
as a sign of laziness and low productivity.

However, the power of “power naps” is supported by ample
scientific studies:



           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 13 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



Experiments by Drs. Hobson and Stickgold of the National
Institute of Mental Health (part of the National Institutes of
Health) in 2002 have shown that short afternoon naps reverse
information overload and give a 20% boost to motor-skill
learning almost right-away.

Dr. Stickgold reported in Nature Neuroscience in July 2002
that the fall in mental performance that sets-in later, in the
course of a busy day, was actually reversed right back to the
fresh morning-time levels after a 30-60 minute afternoon
nap.

In 2002, Harvard researchers, found that those who take
power naps are more effective at their jobs… showing
much higher levels of productivity through-out the day.

The National Sleep Foundation recommends a short
afternoon nap to restore alertness and memory and relieve
stress and fatigue.

Many people are discovering the benefits of the afternoon
“power nap.”

Even the industrious Germans are getting in on the act: A 5-
year long study published in Neurology in 2002, reported that
22% took a Spanish-style siesta at least 3-days a week.
Another 4% took two a day!

Winston Churchill took an early afternoon nap every day… he
declared it to be “absolutely necessary” to cope with his
responsibilities during the war.

A High School in Greenwich, Connecticut even has a “Power
Nap Club” for students.

A prominent sleep researcher, Dr. James Maas, reported that
a 20-minute nap in the early afternoon actually provided
more rest than sleeping an extra 20 minutes in the morning.
He also says that, far from being discouraged, napping should
be a part of one's “daily exercise routine.”

The secret of “power naps” is to keep them short;
definitely no longer than about 30 minutes... never


           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 14 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



longer than an hour. Use a timer so you don’t have to
worry about waking up.

Napping for longer risks you drifting into a much deeper
sleep… and will wake up feeling sleepy and disoriented. If you
do wake up feeling like that, then make your next nap 10-
minutes shorter.

If it turns out you can’t fall asleep, don’t worry too much; you
can nap the next time… for now, just closing your eyes and
relaxing will be very refreshing by itself.

Step 4:     Wake Up At The End Of A Sleep Cycle

This is the greatest, most powerful component of your sleep
strategy… it’s one of the biggest secrets to waking up feeling
wonderful, with an instant availability of energy that makes
you want to leap out of bed without the slightest bit of
tiredness or lethargy.

We’ve all had just such a “waking” experience at least once in
our lives when, quite by accident, we had the good fortune to
wake up right near the end of a sleep-cycle, when R.E.M.-
sleep was ending and was about to go back to stage-2 sleep to
begin a new cycle.

It’s during R.E.M.-sleep (which is at its longest early in the
morning) that our brain is as close to being awake as it can be
without actually being awake… waking up around this stage is
what produces such a great “waking” experience.

The problem, though, is that most of us use an alarm-clock to
wake ourselves up. If it goes off when you’re right in the
middle of delta-sleep, for example, you’re instantly bolted
from this state of near-unconsciousness to being awake in less
than a second… quite a shock for your entire body! No wonder
you feel groggy and disorientated and have to literally drag
yourself out of bed.

Unfortunately, the majority of people have to get up at a
certain time for work and family reasons… it’s not possible to
change things from the “waking-up” end of your night in bed.



           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 15 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



Therefore, the only way to wake up at the end of a cycle is to
do a bit of experimentation with your bed-time: Try going to
bed 30 minutes earlier, or 30-minutes later… or 45 minutes…
or an hour… after a while, you’ll find an optimum bedtime
that will make the time you have to get up at correspond to the
end of a cycle.

Once you find the optimum time, stick to it so that you get up
at about the same time every day – including the week-
ends!

Remember, everyone’s sleep-cycles are different, so personal
experimentation is the only way to find the right bedtime… at
least, it is for the moment: Soon, you’ll be able to wake
yourself at the end of a cycle right from day-one, with no need
for experimentation at all!

A group of students at Brown University in Rhode Island have
developed an amazing type of alarm-clock – called
SleepSmart – that actually measures your sleep cycle, and
waits for you to be in your lightest phase of sleep before
waking you.

It detects the variations in your brain-waves that characterize
the change from one sleep-stage to the next. You just program
it with the latest time you want to be woken-up, and it will
dutifully wake you up at the end of the last cycle closest to
that.

Eric Shashoua, Chief Executive Officer of Axon Sleep
Research Laboratories, a company created by the students to
develop the idea, says the first prototype is in testing and it
should be on the market in late 2006. (See
www.AxonLabs.com)

If you can’t wait that long, the SLEEPTRACKER® might be
for you: After 5-years of development by Lee Loree of
Innovative Sleep Solutions, it has been commercially available
since March, 2005.

It’s a small device worn around the wrist like a watch (it is also
a watch, actually) and, instead of detecting your brain-waves
like the SleepSmart, it works by detecting various movements


           Copyright © 2006. - 2007 Tommy Kavanagh. All Rights Reserved Worldwide.
                                        Page 16 of 33
                 Automatic Sleep: A Better Way To Sleep In The 21st Century!
                                  www.AutomaticSleep.com



characteristic of what its manufacturer calls “almost awake
moments” – in other words, the end of a sleep cycle.

Like the SleepSmart, you just set the alarm for the latest time
you want to be woken-up, and it will wake you up at the end of
the last cycle closest to that. However, it has to be worn for
several nights first to allow it to build-up a picture of your
sleep pattern.

You can buy one from www.SleepTracker.com.

    Summary Of Your 4-Step Sleep
         Reduction Strategy
  1. Increase your daily exposure to natural sunlight
     as much as possible, starting with 10-minutes exposure
     at non-peak times (and avoid getting burned.) Replace
     as many bulbs in your house and workplace as possible
     with “full spectrum” lighting; opt for lights with a
     ‘Correlated Color Temperature’ as close to 5,500 K as
     possible and a ‘Color Retention Index’ as close to 100 as
     possible.

  2. Start to exercise every day; even if it’s just a 30-minute
     brisk walk in the sunshine. More rigorous exercise is
     better.

  3. Start taking 30-60 minute “power naps” in the early
     afternoon; use a timer to wake you so that you don’t
     have to ‘watch the clock.’ Never nap for longer than an
     hour, at most.

  4. Experiment with your bedtime until you manage to
     wake up at the end of a sleep cycle (or just get a
     SLEEPTRACKER® watch or a SleepSmart clock when
     they become available; you can reserve one at the
     AxonLabs.com website.)




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   9 “Sleep-Hygiene” Tactics To
Double The Effectiveness Of Your
 4-Step Sleep Reduction Strategy
   1. Stop Using Alcohol, Sugar, & Caffeine.

If we’re feeling stressed out, and unable to relax, alcohol
seems like a nearly-instant solution to life’s troubles… it’s
almost an automatic reaction for too many people nowadays:
Feeling hassled? Go to the nearest bar!

Unfortunately, while it does relax you for a little while, it
“back-flips” on its initial promise of relaxation, and actually
makes you more anxious and disrupts your ability to sleep.

It starts by rapidly raising your blood-sugar levels, so you feel
more energetic, and it releases gamma-aminobutyric acid
(GABA), a neurotransmitter that turns off the production of
adrenalin in your body and makes you feels “chilled out.”

However, after about an hour, your blood-sugar level crashes
(rapidly) and the production of GABA gets turned-off.
(Prolonged use of alcohol interferes with your body’s ability to
produce GABA over time.)

You might think you sleep better with alcohol but, in fact, it
virtually destroys your ability to enter delta-sleep and
interferes with R.E.M.-sleep too. You’ll likely wake up in the
middle of the night and will be unable to fall back asleep
(whether the room is spinning or not!)

Sugar does pretty much the same thing… over-consumption
makes it very hard for your body to maintain a normal blood-
sugar level: it rapidly boosts your levels and then your body
over-compensates and levels then dip too low… you then crave
more sugar, or other stimulants, to boost your energy again…
soon, the consequences of this abuse of your body appear:
fatigue, anxiety, stress, and insomnia.

Coffee also does the exact same thing – and does it pretty well,
in fact: a rapid release of adrenalin raises your blood sugar
and gives you instant energy.

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Studies have shown that humans can’t metabolize caffeine
very well and, therefore, its effects can be felt long after
consuming it.

So an afternoon cup of coffee will keep some people from
falling asleep. Also, many medications – particularly diet pills
– contain caffeine.

And, if all that isn’t enough to put you off, think about this:
Caffeine is a very effective insecticide. (No, I’m not kidding.)

If you’re serious about reducing your need for sleep – not to
mention increasing your general quality of life – then you
need to stop using all three: alcohol, sugar, and caffeine.

If you have problems with these, refer to the next section: the
same process that applies to learning to relax also helps with
addictions.

But, if you can’t – or don’t want to – eliminate all or any of
them, then reduce them to an absolute minimum… that will
still do some good.

   2. Learn To Relax.

Often, when you can’t fall asleep, it’s because you’re unable to
relax… the stresses and strains of modern-life are preying on
your mind; you’re consumed by thought and worry and fret
about your family… about your mortgage… about your job…
about that fight you had with your brother… about that idiot
who cut you off on the way home… about that terrible story in
the newspaper… about everything except actually going to
sleep!

There are hundreds, maybe thousands, of ways to relax… I’m
not going to go into them... I’m only going to mention one; it’s
probably all you’ll ever need:

It’s called: “The Sedona Method.”

And it’s nothing less than amazing…




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It’s a very simple “mental tool”; as simple as asking yourself
questions… and it’s an instantly practical system that can be
used without drugs, hypnosis, or therapy.

It lets you selectively “let go” of almost any emotion
you choose… including all kinds of fears, anger,
anxiety, sadness, and some physical problems that
have a big emotional content. Even long-standing
problems have been dissolved into nothingness.

In fact, it’s a natural ability every one of us already has - but
we were never thought how to use it (although we do
unintentionally use it from time-to-time.)

It’s incredibly easy to do and is extremely fast; you can
have instant gratification, but the results will also rapidly
accumulate over time.

Those are strong claims.

I debated with myself whether to mention this at all.

By all accounts, they are completely outrageous and
unprecedented claims. They immediately raise skepticism
and doubt in knowledgeable people.

But they are fully valid: This isn’t some new, unproven
method. Far from it; it has been used by over 50,000 people
worldwide for over 30 years.

It was also examined by Dr. Richard J. Davidson of the State
University of New York and Dr. David C. McClelland of
Harvard University.

They found it caused huge reductions in heart-rate, blood-
pressure, and muscle-tension and concluded that it was a
unique technique, notable “for its simplicity, efficiency,
absence of questionable concepts and rapidity of observable
results.”

The technique was also personally tried by Dr. Louis Ormont,
a Professor of Psychology at Adelphi University, who
commented:


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“I have looked into other methods of stress management
before finding The Sedona Method, but have not discovered
anything else so simple, powerful and rapidly effective. It is
very exciting to observe changes occurring quite quickly
which are clearly the result of releasing. The most appealing
feature of the Method for me is that no belief system is
imposed and people can use it completely on their own with
great success.”

I’m not going into how it works here – that would take far too
long… instead, I’m going to tell you where you can a low-cost
book that explains it all in excruciating detail.

It’s called “The Sedona Method: Your Key to Lasting
Happiness, Success, Peace and Emotional Well-Being” and it
provides detailed, logical explanations; a refined, documented
concept; and a practical application process that you, or
anybody, can validate for personal use right from the first
time you read it.

You can get it at Amazon or directly from www.sedona.com

Once you master this simple exercise, all those worries
keeping you awake won’t be capable of affecting you in that
way anymore… it just won’t happen – ever again.

  3. Optimize Your Sleeping Posture.

This is a very short one… If you lie on your stomach when in
bed, you’ll be putting extra – unnecessary – pressure on
your internal organs and unnecessary (and uncomfortable)
strain on your neck and back.

The solution?

Don’t lie on your stomach!

  4. Drink More Water.

Our bodies are mostly made up of fluids… water, to be exact –
more than 75% of the human body is nothing but water.



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And 85% of your brain is nothing but water, too.

Isn’t that amazing?

Water is so vital because it’s directly involved in most, if not
all, of the activities that your body performs to stay healthy
and alive. You probably wouldn’t live 10 days without it...
maybe not even that long.

And every single day, your body flushes 3-pints of it out
through your kidneys… another pint as sweat… and yet
another pint through your breathing.

That’s why you have to replenish it every day.

Yet, few people actually do that… chronic dehydration is
probably one of the most common physiological problems in
the entire world.

You can begin to redress the balance by drinking those 4-
pints you’re losing every day through your kidneys, lungs, and
skin. Slowly replace every can of soda, every cup of coffee,
every glass of alcohol you would usually drink with plain
water – it’s free; it costs nothing; it has no bad side-
effects – it won’t make you fat, or irritable, or drunk;
it’s what your body needs!

(It also “cleans up” your sense of taste: After a few months of
drinking water, soda, for example, will taste revolting and
you won’t desire it anymore – ever!)

Yet, there’s more to it than just drinking water. You’ll need to
invest a bit of time and concentration to begin to understand
the subject.

You might think: “Okay, I know now that I should drink
water; that’s all I need to know.”

But you already knew that before you read this.

What you didn’t know is that your body isn’t a container that
you can just re-fill when empty. When you’re chronically



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dehydrated (as most people are, to some extent), reversing it
takes time and understanding.

You also need to know the role salt plays: doctors are wrong
to give instructions to completely eliminate salt from your
diet; this “forbidden” substance is, in fact, absolutely
crucial to re-hydrating your body.

You have to understand what you can and cannot do... how
much water and salt to take… and when to take it.

Giving complete instructions on this would take an entire
book by itself!

And, fortunately, just such a book exists… it’s an amazing little
work that has been re-printed 21-times, translated into 15-
languages, and continues to educate readers all over the
world, over 13-years after it was first published.

It’s called “Your Body’s Many Cries for Water” (available at
Amazon.com or at www.watercure.com) and it was written by
the late Dr. Fereydoon Batmanghelidj, an internationally-
renowned Iranian doctor, who studied under Sir Alexander
Fleming (who shared the Nobel Prize for the discovery of
penicillin) at St. Mary’s Hospital Medical School of London
University.

Its contents have been scientifically peer-reviewed and
presented at different national and international medical
conferences – and published in scientific journals.

In order to learn to re-hydrate your body correctly, you need
to read that book.

When you go asleep, blood travels through your muscles and
around your outer body and limbs (from your body core) as it
sets about bringing nourishment and oxygen to carry out
repairs and maintenance. You’ll find out later that even the act
of lying down starts this process.

If you’re dehydrated, your blood will be “sticky”: blood cells
clump together to compensate for reduced fluid availability.
This is a complex action – a sort of “survival” mechanism for


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the blood – but, in practical terms, it simply means your blood
doesn’t get to carry nourishment and oxygen to all the places
it wants it to go (especially your brain and muscles.)

This can lead to a feeling of tiredness and lethargy… low
energy levels… a need to sleep longer to compensate.
Water plays a huge role in maintaining your body
temperature rhythm, one of the prime drivers of how long and
how well you sleep; having sufficient water available will let
your body optimize this rhythm because it’ll be able to cool
itself more rapidly… leading to an overall higher ‘peaks and
falls’ of your temperature.

Also, when properly hydrated, you’ll have greater feelings of
well-being, more energy, and a cleaner, less burdened body
system.

All of this adds up to one extraordinary fact: Some people who
have learned how to correctly hydrate their body – and have
taken consistent and sustained action to do so – have
experienced a permanent reduced need for sleep… of
up to 2-hours, or more... with no obvious symptoms
of sleep deprivation.

One single tactic – almost absurd in its simplicity –
can add an extra 14-hours to your waking week: what
could an additional 2-working days add to your
quality of life!?

A Quick Tip: Don't drink any water within 2 hours of going to
bed – this will reduce the probability of having to get up to go
to the bathroom during the night.

   5. Eat Much Less Before Going To Bed.

This one is simple:

Your digestive system requires a lot of energy and other
body-resources to do what it does.

That energy and those other body-resources that could be
better used to promote repair and relaxation during sleep



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instead of trying to digest that big dinner you had just before
bed!

Also, if that dinner contained a high level of sugar and
carbohydrates, your blood-sugar levels will start to rise when
it is (finally) digested – which will disrupt your ability to sleep
soundly (because it raises your energy and alertness) and… if
that wasn’t enough… when blood-sugar levels then drop much
lower to compensate, you’ll likely wake up and won’t be able
to go back to asleep again!

   6. Use Natural Alternatives To Sleeping Pills

Sleeping pills are used to treat difficulties in sleeping and, in
general, will only be prescribed by your doctor if the sleep
problem is severe and causing intolerable distress.

Side-effects from sleeping-pills include impaired judgment
and dexterity, followed by drowsiness and hangover-like
effects the following day. These effects can be cumulative,
particularly in older people. When these drugs are stopped
after short-term use, sleeplessness can recur. Withdrawal
symptoms are possible after long-term use.

WARNING: Do NOT abruptly stop using sleeping pills. Talk
to your doctor; abruptly stopping use could be dangerous,
especially if you’ve been using them for a long time.

If you think you need something to lull you into sleep, there
are natural, non-addictive alternatives you can use… and
they’re extremely powerful!

Passion-flower made into a tea was used for hundreds of
years by native-peoples throughout North and South America
as a mild sedative to treat anxiety, irritation, and insomnia.
It’s now renowned throughout the world, having been brought
to the attention of the West by a Spanish doctor in 1569.

Its power as a sleep-aid has been confirmed by a number of
European research organizations, who have found it to
promote deep and restful sleep, without dependency, and
without the side-effects associated with sleeping-pills and
sedative-drugs.


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It shouldn’t be combined with over-the-counter or
prescription sedatives as it may increase their effects. Also, it
has never been tested during pregnancy and lactation, nor on
people with sleep-apnea, so err on the side of caution and
don’t use it during these times.

It can be taken in tea, tincture, or capsule form and is
available in any good health-food store. It’s often used in
combination with other powerful ‘natural calmers’ such as
Valerian.

Valerian has been used throughout Europe for a thousand
years. It’s highly valued for its soothing qualities and its name
comes from the Latin valare, meaning “to be in health.”

Valerian is a natural tranquilizer; it has a balancing effect on
the body, soothing nervous tension and anxious thoughts.

Because of its effects on the nervous system, many studies
have demonstrated that Valerian is a highly-effective means
to greatly improve the quality of sleep, without any
dependency or drowsiness the following day. It also seems to
increase dream-recall in most users.

As with passion-flower, it shouldn’t be combined with over-
the-counter or prescription sedatives as it may increase their
effects. Also, again, as with passionflower, it has never been
tested during pregnancy and lactation, nor on people with
sleep-apnea, so err on the side of caution and don’t use it
during these times.

It’s available in tea, or tincture, form and is available in any
good health-food store. Also, it has a very strong smell that
might take you by surprise at first however, once you discover
its power, you wouldn’t care if it smelled like rotten cabbage!
(It doesn’t though… in case you were wondering!)

   7. Take A Hot Bath Or Shower Before Bed.

Taking a hot bath or shower before bed will make your body
temperature rise very quickly, which is why you feel very



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awake and refreshed after having one first thing in the
morning.

Therefore, when having one before going to bed, it’s vital you
take it at least 2-hours before bedtime! This will allow
time for the temperature to drop sufficiently.

If you have it just before going to bed, the temperature rise
will probably keep you awake instead!

   8. Keep Your Feet Warm.

Believe it or not, keeping your feet warm – a sign of healthy
blood flow - can help you sleep more soundly.

Wearing socks, or using an old-fashioned water bottle, is a
great help for those who need a helping-hand to fall asleep.

Thermoregulation - your body's heat distribution system - is
strongly linked to your sleep cycles: Even the act of lying down
can increase sleepiness of by redistributing heat in your body
by causing blood to move towards your outer-body and limbs
from its inner core.

Although the connection is far from clear why, researchers
theorize lack of blood-flow to your feet (and hands, to a much
lesser extent) might interfere with your body-temperature
rhythm – causing it to “flat-line” as the body tries to correct
the problem.

Therefore, anything that helps to increase temperature in your
extremities will help you sleep better.

   9. Reduce TV and Computer Use At Night-time.

Step 1 of your Sleep Reduction Strategy requires that you
“increase your daytime exposure to light…”

The “daytime” part is very important because… the opposite
applies at night-time:

A recent study carried out at the University of Florence in
Italy found that melatonin levels in children increased by


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30% in those who abstained from watching television
for 1-week.

According to an article in New Scientist (vol. 183-2454, 3rd.
July, 2004):

“The findings are based on a study from the Tuscan town of
Cavriglia who volunteered to forgo television, video games,
and computers for a week last month (May) in the interests
of science.

Aged between 6 and 12, the children normally watched an
average of 3–hours television a day. Urine samples taken at
the beginning and end of the experiment showed a significant
rise in melatonin levels, particularly among the younger
children, by the end of the television-less week…”

“As well as blacking out the video screens, parents were
asked to reduce the intensity of artificial lighting in their
homes during the experiment.”

Although the study was carried out on children, its findings
are even more applicable to adults because the amount of
melatonin produced by our bodies reduces as we get older
anyway… so why help it along!?

              Summary Of The
         9 Sleep-Hygiene Tactics
   1. Stop using all alcohol, sugar, and caffeine; If you can’t –
      or don’t want to – eliminate all or any of them, then
      reduce them to an absolute minimum… that will still do
      some good.

   2. Learn to use the “The Sedona Method” process to
      eradicate any undesired emotions and feelings.

   3. Don’t sleep on your stomach.

   4. Drink more water; learn to use the water-salt re-
      hydration method; don't drink any water within 2 hours
      of going to bed.


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  5. Don’t eat any dinners or snacks just before bed.

  6. Try Passion-flower and Valerian as a natural and
     safer alternative to sleeping-pills. Consult your
     doctor before you stop using regular sleeping pills.

  7. Taking a hot bath or shower at least 2-hours before
     bedtime.

  8. Keep your feet warm in bed; wear socks or use a hot-
     water bottle.

  9. Reduce TV and computer use at night-time to the bare
     minimum; eliminate it, if possible.

      Creating The Ideal ‘Sleep-
     Optimized’ Bedroom… A Final
            “Super-Tactic”
There are 8 specific simple steps you can take to turn your
bedroom into a “sleep-optimized” zone, brimming with sleep-
inducing power…

  1. Have The Absolute Minimum Furniture, Toys,
     And Clutter In Your Bedroom.

Your bedroom should be for sleep and sex only… absolutely
nothing else!

Get rid of clutter… toys… superfluous pictures… unnecessary
furniture… anything that could possibly distract you in any
way from the only legitimate business of the bed room.

If you watch television, or use a computer, in bed – you’re
killing your sleep-system! They keep your mind awake and
thinking hard… they’ll anchor feelings of wakefulness to your
bed… you’ll get the notion in your mind that bed is where you
think, not sleep.

Stay away from the bed during the day…don’t lie on it when
reading or using the telephone – again you’ll be creating the


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same poor association: that the bed is where you think and do
activities, instead of sleep.

   2. Sleep In TOTAL Darkness.

Sleep in total darkness.

As you now know, even the smallest little bit of light will start
increasing your melatonin levels.

Don’t use a night-light and don’t turn on the bath-room light
if you have to get up in the middle of the night (or use a very
weak light if it’s too dark.)

Use heavy curtains or blinds, if there is any outside source of
light, such as street-lights.

   3. Get Maximum Light Upon Wakening.

When you’re getting up in the morning, you need to start
increasing your light-intake immediately.

The moment you wake up, open your curtains or blind –
immediately!

Do it before you do ANYTHING else.

   4. Have a “Super-Bed.”

Since you’re going to spend a third of your life in it, invest in a
high-quality bed, with a memory-mattress to promote good
posture and keep an air-flow under you.

   5. Change the Color of Your Room.

The color violet has been shown to bring on a peaceful and
serene mood and turquoise has been shown to sooth and
refresh… certainly unusual colors for bedroom walls, but
every little helps!

   6. Have A Cooler Room Temperature.

Keep your bedroom cool.


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As you might have now guessed, a lower room temperature
means a lower body temperature for you, which, of course,
means you’ll fall asleep faster and more soundly.

If you’re room is very hot or humid, you’ll have difficulty
falling asleep because your body temperature won’t be able to
fall as quickly as it otherwise would.

Of course, you shouldn’t go to extremes either!

If the room is too cold, you won’t be able to fall asleep at all,
because your body will be busy trying to warm you up!

   7. Have No Alarm Clock (Or Any Electrical Items)
      Within 3-Feet.

There is plenty of evidence to suggest that electrical devices
can interfere with your sleep patterns… in some very electro-
sensitive persons, they also interfere with their waking
patterns too!

Remove all electrical devices from your bed-room.

If you must use a mains-powered alarm-clock, keep it as far
away from you as possible to minimize your potential
exposure.

(Actually, many people put their alarm-clock at the other side
of the room so that, when it goes off, they have no choice but
to get out of bed to turn it off… that’s not a very good way to
wake yourself up in the morning but it’s certainly a
guaranteed to pull you out of bed pretty quick!)

   8. Put A Few Drops Of Lavender Oil On Your
      Pillow.

A psychiatrist at Smallwood Day Hospital in Worcestershire,
England uses lavender oil on patients with anxiety problems.

Studies have shown it to calm brain-waves and induce a
relaxation response.



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Researchers in North Carolina sprayed it in certain carriages
in the New York subway… the number of aggressive acts
carried out in those carriages immediately halved.

Use a good-quality, pure oil; avoid synthetics. Lavender is
available at any good health-food store or pharmacy.

Before you get into bed, put a few drops onto your pillow for
an almost instant relaxing effect.

                       SPECIAL BONUS ARTICLE:
  The Incredible Health-Benefits
     Of “Inclined-Bed Therapy”
After demonstrating the mechanism by which trees use
gravity itself to overcome gravity to lift water to heights
considered scientifically impossible, British researcher,
Andrew Fletcher, has now shown that the human body may
also use a similar mechanism.

In his essay, “The Importance of Gravity To Our Health &
Wellbeing, & Its Relation To Rest & Sleep,” he shares
observations which show that sleeping in a slightly inclined
position (of about 5 degrees; head up; feet down) instead of
the traditional horizontal bed, seems to confirm that humans
require a gravitational pull for optimal functioning.

Space-travel also shows this need in a very dramatic way:
Astronauts who stay in a micro-gravity environment for an
extended period of time suffer from some very serious health
problems. They have to be physically carried from a returned
spacecraft and undergo a period of rehabilitation and re-
adjustment to Earth’s gravity.

After a few weeks of adaptation, all those who participated in
tests of inclined beds, reported benefits, some of which were
incredible: In all cases, heart rate decreased by around ten
beats per minute. And respiration decreased by four to five
breaths per minute, compared to horizontal sleep. Blood-
circulation and metabolism was also higher in all cases.

Several people experienced a reversal of injuries to the central
and peripheral nervous system, including “complete spinal

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cord injuries and nerve damage caused in chronic progressive
multiple sclerosis, including damage to the optic nerve.

Varicose veins, leg ulcers, oedema, arthritic conditions,
lethargy, muscle wastage (atrophy) and osteoporosis have all
responded well to this therapy.”

Other reported benefits included:

    •   Much improved resistance to infection
    •   A slight increase in height.
    •   An increase in muscular growth and firmness.
    •   Feeling much warmer in bed; no more cold feet or
        hands.
    •   Lower over-night urine production; less night-time
        bathroom visits.
    •   A general decrease in pain; improved general muscle
        tension.
    •   Dramatic improvements in toe-nail condition.
    •   Stronger hair growth.
    •   Reduced muscular atrophy.
    •   Improvements in symptoms of osteoporosis.

This “inclined bed therapy” is very easy to try out for yourself:
just put boards or blocks under the top of your bed to raise it
by about 5 degrees. When you lie down, your head will be 5
degrees higher than your feet.

Of course, this can cause problems: The bed may become
stressed and break, it may be unstable, and the mattress
might even slide off, especially if you’re using slippery nylon
covers.

To overcome these problems, Andrew Fletcher patented a bed
(called the “Naturesway Sleep System”) with the inclined-bed
concept already built into it, complete with a foot-board to
stop both you, and the mattress, from slipping.

Special Update: Andrew Fletcher is currently running study aiming for significant
reversal of spinal cord injuries using gravity (inclined bed study) on the CareCure
Community Forum which contains a lot more information about the inclined-bed
concept and features some very interesting case studies.
See: http://carecure.org/forum/showthread.php?t=53673



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