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Twenty Questions to Ask Yourself When Choosing a Sleeping Bag

by: Camp Spot

Before you head out to buy a new sleeping bag, make sure you know exactly what you are looking for. When you answer these questions, you’ll be better prepared to pick out the sleeping bag that is just right for you.

* How will you be using your sleeping bag? Will you be backpacking or hiking? Or do you just need a bag for a family camping trip?
* What time of year will you be camping? Will you be doing summer camping, spring through fall excursions, or rough winter camping?
* Consider your budget. How much do you want to spend? Can you save money by getting a higher quality sleeping bag on discount?
* Where will you be using it? Will you be sleeping in a tent? Out in the open? In a lodge or cabin? What areas will you be using the sleeping bag? Will it be in wet areas, dry deserts, mountains?
* What comfort level do you want? If weight isn’t a consideration, do you prefer a roomier, softer, more comfortable sleeping bag? Are you accustomed to the cold night air or do you chill easily?
* Is the weight and compatibility important? Will you be carrying it for a long distance? Do you have limited space?
* How long do you want it to last? Would you prefer to get a cheaper one and replace it later? Or do you want a higher quality sleeping bag that will last many years?
* Is flexibility important? Do you need one bag to meet all your needs, summer through winter?
* How often do you intend to use it? Is this a once a year camping trip? Or will you be using it very frequently?
* Who will be using the bag? Man, woman, or child? What is their body shape?
* How much extra room do you like? Do you sleep still at night or do you tend to toss and turn a lot?

Be sure you consider all these important aspects before you buy a sleeping bag. Then your new sleeping bag will be just perfect for you and your needs.

About The Author

Camp Spot - My Favorite Camping Store
http://www.my-favorite-camping-store.com
Helping you make your next camping trip the best ever.

Can’t Sleep, Can’t Wake Up?

by: Bill Lee-Emery

It’s 3.00am in the morning and you are even past the desperate stage. You’re resigned to no sleep. Your mind freewheels. If you’re officially going to be awake – you may as well think of something huh? If this sounds familiar – read on. The flip side can be just as bad!

Later that morning….

You become aware that you’re here again. Alive. Senses slowly awaking. You heard an alarm somewhere far in the distance – annoying but essential. You know you need to heed its call…but it’s so warm in here! It looks cold and dark out there and a seductive voice tells you can afford to take just a short little 10 minutes from your morning routine. After all, you surely deserve it after all the work you have been doing lately and 10 little minutes won’t realllly mat…ter wiilll iittttttttttt? Hmmm zz zzz zzzz zzzzzzzzzzzzz

Arrgggg! You sit bolt upright. It’s 9.30 am! You’ve darn- well overslept by 2 hours. You’re dead meat! You’ve missed the weekly team meeting, the boss is going to fry you alive and you’ll have to do a lot of butt kissing to get another chance to see that important potential new client. All because of a lousy ‘10 little minutes!’

You can’t win either way! Can’t sleep when you want to and can’t wake up when you need to.

Time to fix this? I think so….

The solution is quite simple. It’s about how you run your brain. Let’s take the first scenario. You lie awake…thinking. You know you need to get to sleep and firmly tell yourself to ‘go to sleep!!’. Notice the tone of voice you just used. Was it warm, calming, soft? Did it encourage a ‘snuggle – up and snooze’ response or did it make you a little tense? Did that tenseness trigger a slowing down of your thought processes or did you speed up a little?

Now let’s take a look at the visual aspects. When you demanded that you ‘go to sleep!!’ were the images in your mind hard to really see clearly, a bit vague, floating and getting s l o w e r? Or where they a bit edgy, jerky, moving from issue to issue, speedingupandstartingtomergetogether?

Which do you figure is conducive to sleep?

OK – now you’ve worked out what works internally to get you to sleep – let’s explore what will wake you up – that’s if you haven’t jumped ahead of me!

You wake up. The end of a sleep cycle, someone moving, talking, cat demanding to be fed, or perhaps the alarm could have triggered it. Given that we constantly talk to ourselves, your tone of voice, tempo, and emotional flavour will all affect how we respond to another day. Is your internal voice soft, seductive and persuasive (we all know the lies about ‘just another little 10 minutes by now!)? Or does it have a ring of excitement, anticipation, and energy about it? A bit of edge, sharpness, ummppph? And the images? Are they appealing, fast, colourful, big, bold, dramatic, up-tempo?

If Stephen Spielberg could have access to the immense multi- dimensional graphics, sounds and past experiences we have daily access to, he would be in artistic heaven! We can colour our world whatever shade we choose. Pick from countless sound tracks and special effects and access any emotional state we want to play out in our day. We can distort, delete, add change and play until the cows come home. We can even encourage our tired bodies to gently, uhhh, s l o wl y r-el-a-x and taaaaaaaaaake a wel l l l l deserved nap. Hmmm-good ideaaaaaaa. Zz zzz zzzzzzzzz

About The Author

Bill Lee-Emery is an Executive and Life Coach. He has been a corporate trainer and facilitator for over 20 years. Bill is author of ‘Stop Procrastinating’ and ‘How to get out of your own way and play better golf!’

You can get his newsletter, ‘On Track’ by visiting his web site http://www.altitudealliance.com

You are welcome to reprint this article as long it remains unaltered and contains full attribution as follows:

© by Bill Lee-Emery 2004 email:execoach@bigpond.net.au

execoach@bigpond.net.au

10 Tips For Better Sleep

by: Wendy Ann Owen

We all need some help now and then in getting to sleep. Rather than just popping a pill which can be habit forming and lead to more sleep problems in the long term, try these sleeping tips. One or more of them will surely help.

Have a hot bath

Not hot enough to make you uncomfortable though. The heat of the water relaxes the muscles and also causes the core body temperature to drop afterwards which sends a sleep signal to the brain. This is great for children too. It only works for baths though, not showers!

Get more light during the day

This sounds strange, but its vital for good sleep at night. Our brains are hard wired to go to sleep when it’s dark and wake when its light. Not getting enough light during the day will deprogram our biological clock. Once our circadian rhythm has been upset, our brain won’t receive the sleep signal when we’re ready to go to sleep.

Even if you are working long hours try to get outside into the sunshine for a while at lunchtime. If you live in a part of the world which has short days in winter, install a bright light at home and sit under it for at least 30 minutes. This should be enough to keep that biological clock ticking!

This is a good reason not to watch TV in bed. Even if the program is dull, the bright flickering light of the TV screen will be working against your natural sleep patterns!

Don’t lie in bed and worry about not sleeping

This will only cause stress and make sleep even harder to achieve. If you find yourself becoming concerned about not sleeping, get up and make yourself a drink (not coffee!) Find something to read. Stay up until you feel sleepy again and only then go back to bed.

Go to bed at the same time every night and get up at the same time every morning.

This reinforces the natural biological rhythm and helps your brain send a sleep signal. It also reinforces a habit. Habits are an important part of better sleep. Obviously you won’t be able to do this every single night, there will be nights where you might go out to a show or out on the town with friends! However if you manage most nights, this will still work well.

Don’t go to bed until you are tired.

Yes I know! This sound like a direct contradiction of the previous tip! The logic behind this is that is you are not sleepy you will lie in bed awake and will start worrying about not being able to go to sleep. The most important part of all this is to get up at the same time every morning no matter what time you went to bed the night before. Eventually you will feel very sleepy at your normal bedtime. Getting up in the morning when you are still tired is not easy to do but it will help in the longer term. Stick with it!

Keep a sleep diary

This, while rather tedious, will give you an excellent idea of your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found their sleeping problems disappeared of their own accord! A sleep diary should note the following:

What you had for dinner

What drinks you consumed after dinner

Any naps taken during the day

What time you went to bed

How long it took you to fall asleep

If you woke during the night

What time you woke up in the morning

How you rated quality of sleep (1-10)

Any further observations

Do this every days for a few weeks and you should see a pattern emerging. This will give you invaluable information on your personal sleep habits and patterns.

Develop an evening ritual.

Do the same things at the same time each night. This programs the unconscious mind that you are preparing for sleep. Brush you teeth, put the cat out, check the locks on the doors. Do each step in the same order. It may sound simplistic but it can work really well.

Exercise more during the day.

Exercise relaxes the body and mind as well as being good for your health and helping with weight loss. Even walking just 30 minutes a day will help. If walking’s not your thing try Yoga or Qigong. Both are soothing and will relax you totally. If there are no classes near you, videos or CDs are easily available.

Practice muscle relaxation.

You can do this during the day or after going to bed. Practice tensing and relaxing each muscle group in turn, starting at the top of the head and gradually working down to the toes. This relaxes the body and also distracts you from any worrying thoughts while you are performing it. Visit the page on relaxation techniques for some easy to follow techniques.

Write down worries before going to bed.

There’s always something to worry about isn’t there? These are the things that can keep you awake when your mind won’t let go. Solution? Have a worry time before going to bed. Think of all the problems that are currently in your life and write them down. Make a decision to do something about them the following day.

If you are tempted to think about any of those things while you are trying to sleep simply tell yourself, “its ok, I’ve made a note of it and I’ll handle it tomorrow”

Sweet dreams!

About The Author

Want to know how to have better sleep? Find out how. Check out http://www.insomnia-connection.com your resource for detailed information on sleep and curing stress. The author, Wendy Owen, has had a lifetime interest in general and alternative health as well as being an ex insomniac!

Why Air Beds May Give You The Best Nights Sleep You’ve Ever Had

by: S.A. Smith

The secret to an air beds high comfort factor is its ability to spread the bodies weight and contact with the mattress in a more even fashion. Traditional mattress designs are more rigid and can force certain points of the body in contact with the mattress to absorb the entire weight of the body, creating concentrated pressure points that are uncomfortable and often out of natural alignment. Air beds have the ability to mold and shape to the contour of a sleeping body and were originally designed for hospitals and medical environments where higher levels of back support and reduced pressure points on the body were needed. Now this technology can be invited into your own bedroom to create a more comfortable sleeping environment.

An air bed is basically a mattress that contains air bladders instead of hard steel springs. Air beds can often also be adjusted to suit the particular support needs of partners that share a bed, as each side usually has individual air bladder controls that can be adjusted. The adjustable dual air support chambers can provide just the right amount of back support and firmness on one side of a bed without disturbing the other side. Sleeping on an air bed can also provide better spinal alignment through the night, giving you a very comfortable and restful sleep.

Several air beds are endorsed by the Congress of Chiropractic State Associations as good for people with back backs and back support problems. In addition, air beds can help people with allergies by reducing the available nesting ground for dust mites. The traditional coil mattress is usually the largest breeding and nesting ground of dust mites in a household and can contain as many as 5 million dust mites feeding on skin particles that have filtered into the inner mattress core. With an air bed mattress system you do not have this problem, which can help improve your breathing while asleep.

If you’d like to learn more benefits of air beds and what to watch out for, visit: http://www.loft-beds-bunk-beds.com/air-beds.htm

About The Author

S.A. Smith is a freelance writer, contributor, and editor of the Loft Beds Bunk Beds resource site, and can be reached at http://www.loft-beds-bunk-beds.com/.

A Good Nights Sleep: Choosing the Right Mattress

by: Olivia Filipetto

A good mattress should provide you with optimal support and comfort to help ensure you are ready to start the new day. Following are some key tips on choosing the right mattress for you.

Shop at a store that you trust. If you’re unsure of where to start, ask family and friends for suggestions.

Talk to salespeople who know the products. If you don’t get the assistance that you want, go elsewhere.

Don’t be strange bedfellows. If the beds for two, make sure your partner goes with you.

Take the time to test the mattresses out. Wear comfortable clothes and be ready to lay down.

Assess each mattress on its comfort, support, durability, and space.

A firm mattress doesn’t have to feel hard to touch. Firmness is determined by the design of the mattress.

Plan on buying a complete set - the mattress and the foundation (boxspring). Placing a new mattress on an old foundation will impede the performance and reduce the useful life of the mattress.

Shop for the best value, not the lowest price. A quality mattress is going to serve you the best in the long term.

Compare services when purchasing. How much for delivery? Will they remove your old mattress? Do they offer financing?

Remember, we spend almost one third of our life in bed, take care of yourself and buy a good quality, comfortable mattress.

Also remember that once your have purchased the right mattress, you need to take care of your investment.

Be sure to not remove the attached tags, as they contain important care information.

Don’t allow the kids (or grown-ups) to jump on the bed.

Make sure that you keep a washable pad/mattress protector on the bed.

Don’t use the side handles to lift the mattress, these are to assist with positioning the mattress only.

Regularly rotate and turn your mattress and boxspring. This should be done every few weeks after purchase, and then every few months after that. Some manufacturers recommend not rotating a sleep set, be sure to check for this.

About The Author

Olivia Filipetto is publisher of www.bedroomfurniture.com, providing all you need to know about enchancing your bedroom and buying bedroom furniture.

bedroomfurniture@gmail.com

5 Keys to Better Sleep
by: Patricia Wagner

Do you have trouble getting a good night’s sleep?

What you are about to read may make a huge difference to your future health! Being well rested is essential to our wellbeing and is a major key in living an energetic lifestyle.

Here are some of the benefits of a good night’s sleep: - You will look and feel your best. - Relating to others will come easier with enough rest. - You’ll be a safer driver and be less likely to fall asleep at the wheel. - More alertness and creativity on the job will be a major benefit. - You’ll feel less stressed. - There’ll be an increased ability to fight off illness. - You’ll enjoy life more.

Here are some keys to getting a better night’s sleep:

1. Set your body clock.

Choose a bedtime schedule by deciding how many hours of shut-eye you need and try to stick with it. That’s because we are all creatures of habit.

Try not to oversleep too often because this tends to throw your body clock off. If you are tired, try taking a short nap. However, it should not be longer than about one half an hour because more time than that and you will wind up not being able to fall asleep that night.

2. Be wise about eating and drinking.

Drinking too much fluid in the late afternoon and evening can cause you to wake up in the middle of the night to trot off to the bathroom. Also consuming food and beverages that contain caffeine before bedtime can cause you to toss and turn for hours. So it would be wise to avoid coffee, tea, soft drinks and chocolate before going to bed. However, a hot non-caffeinated drink can relax you.

3. Prepare your sleeping environment.

You have control over a number of factors in your sleeping environment that will make or break a good night’s sleep.

One of them is the temperature of your bedroom. Adjust the temperature of your bedroom so it’s conducive to sleeping. It’s usually best to have your room a little on the cool side, but be sure you have enough blankets on your bed.

Another environmental issue is the darkness of our bedrooms. Many people prefer sleeping when it’s totally dark, so turn off the lights except for night lights.

A key bedroom environment factor is your bed. Purchase the best mattress you can afford since you’ll spend a large proportion of your life on it.

Quietness is very important to our rest. Try to keep the noise down. If that’s impossible, consider using ear plugs. Play calming music and avoid watching television just before bedtime. Violent scenes can lead to sleeplessness and violent dreams!

Design your bedroom to be a peaceful sanctuary in your home. Separate your work from the bedroom area so your body knows the bedroom is a place to rest - not work.

4. Prepare yourself physically, emotionally and spiritually for bedtime.

There are a number of steps you can take before going to bed to prepare yourself physically. Slowly stretching before hitting the sack can help you relax. Regular exercise during the day will enhance your ability to fall asleep. Taking a warm bath - not a shower - can be helpful too. If you are still tense, a back massage can help you relax. Wear comfortable nonbinding clothing.

Here’s the most important thing you can do once you’ve hit the sack - let go of the day’s worries. Bedtime is a bad time to dwell on problems since worry can keep you tossing and turning for hours! I’ve found that reading the Bible and praying before going to bed is a wonderful way to end the day. Then I can truly relax and lay down my problems. My sleep is much sweeter and so are my dreams!

5. Seek specialized help if needed.

A medical condition could be preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep. Usually it’s not wise to take sleeping pills since they can become addictive. They also interfere with the body’s own inner sleeping rhythm.

Here are three organizations that offer specialized help:

National Sleep Foundation http://www.sleepfoundation.org/about.cfm

The American Academy of Sleep Medicine http://www.aasmnet.org/

National Center on Sleep Disorders Research http://www.nhlbi.nih.gov/about/ncsdr/index.htm

The suggestions in this article have been listed to help you get a better night’s sleep. Now try putting them into practice and enjoy a more rested and energetic lifestyle.

Pleasant dreams!

Copyright ©2004 by Patricia Wagner

About The Author

Patricia Wagner offers informative tips on living a more energetic lifestyle at http://www.a-to-z-wellness.com and through her free “A to Z Health Tips” newsletter.
Email: wagner.art@verizon.net