yoga breathing, yoga sleep,These breathing methods relax your body and mind, preparing you for a night of sleep. Click each video and follow the step by step instructions or check the Shape website.

1. Alternate Nostril Breathing

2. Deep Throat Breathing

deep throat breathing, throat breathing, yoga sleep


[Image via Flickr]


insomnia, sleep problems Yes, 38%, about 119 million Americans have sleep disorders that interfere with their daily activities. A survey conducted by Replacement mattress had the following findings:

  • most affected are young women with a low income and living in a rural area
  • 40.8% of women admitted to having sleep disorders, compared to 36.6% of men
  • contrary to popular beliefs, more men (7%) than women (2%) complain that they’re unable to get some shut-eye because of their partner’s disrupted sleep
  • women have problem falling asleep and often experience daytime sleepiness
  • more women (9.2%)  than men (7.5%) wake up with aches and pains
  • young adults are experiencing more sleepless nights compared to elderly or middle-aged people

Top sleeping problems experienced by men and women

  1. Difficulty falling asleep and/or sleeping
  2. Sleep apnea or snoring
  3. Usually feeling sleepy during the day
  4. Waking up with pain in the morning
  5. Sleep issues due to partner’s sleep habits

[Image via Flickr]


In this short video, Richard Wiseman pinpoints some of the symptoms that are signs of sleep deprivation and even has a small test for you to test your agility. Chances are that if you need an alarm clock to wake up or fall asleep instantly you may need t get more sleep. He has a great resource for those who keep in mind their sleep cycles when going to bed. Each cycle is about 90 minutes each and to make sure you don’t disrupt a cycle and wake up even more tired. He created a free schedule that tells you when you should go to bed, depending at what hour you want to wake up in the morning.


block sound from under the door

I often get woken up by someone passing near my door or by sounds coming from underneath it. But I found the best way to block sounds from under door while sleeping. I had to try a few things before I found the perfect solution for me and I’m going to share all of them because one of them might be your way out.

The first thing I tried

Noise pollution is a very nasty business and it can “aid” us sleep less and be tired at school or at work. I was feeling so tired because of constant sounds coming from under my door that I started to think what I could do to fix this. I realized that if I move my bed near the other end of the room (so that my door) will be a lot further) I might just get some rest. Tired as I was I got up from my bed and pushed it towards the other wall. Sat down in complete silence and waited. At first I thought I was in heaven because it was quite for a few minutes and then I realized the problem wasn’t fixed. I could still hear noise coming from my door. It was better now but it still was enough to not be able to fall asleep.

Tip: You can even move more furniture around and see if that makes any difference. If you can, try moving something between your bed and the door to attenuate the sounds.

Second idea: why didn’t I think of that in the first place?

Since the noise was not as powerful anymore I thought I would need something to put under the door so I placed an under the door draft guard and see how that would work. Not being able to sleep I went online and ordered a double sided door draft stopper. Then I wondered: “what if this is still not enough?” so I ordered a draft stopper filled with fragrant balsam (I like nice smells :)). They both arrived within 2 days and I placed the first draft stopper underneath the door and the other on right in front of it. They greatly reduced noise and light coming from the other side. It was pretty quiet and a “normal” person would have slept like a log but not me! I must have super ears or something because I could still hear some noise and was falling asleep only to wake up 5 minutes later.

So, upwards and onwards to the next thing: white noise

I honestly thought there is no best way to block sound from under door while sleeping but the white noise machine I bought proved me wrong. I’m so glad it did! What really helped me was the Marpac sound machine! Not only does this block sounds coming from the door but it also helps with any sounds coming from anywhere! And as an added bonus, it seems to make me sleepy whenever I hear it.

So, for me, this combination worked wonders. For some, the white sound machine might be enough. For others, the draft stoppers will do the trick or just moving furniture around the room. Start with what doesn’t cost any money or doesn’t require much effort and move on if that doesn’t work. While I was researching how to get rid of the noise coming from under my door (yep, remember I couldn’t sleep?), I found out a few other tips that might be of help to someone else:

1. You might want to really check if the noise is actually coming from under the door and not through the door itself. This wasn’t the case for me because the door was pretty new, but it might happen. I’ve heard of cases where people had to use a door insulating foam to fill in the gaps in their door.

2. Although it might sound scary, there is also the possibility you need to change the door because it’s too used and has too many cracks and gaps. If your door is old then noise is easily going to get in no matter what you do. This is an expensive solution but it’s sometimes unavoidable.

Those are the things I learned about while browsing the web at 2 A.M. for the best way to block sound from under door while sleeping.

[Image via Flickr]