The document discusses insomnia, including what it is, the different types, and causes. It examines how the brain of an insomniac works, exploring things like brainwaves, day vs night activity, and myths. Various natural and artificial remedies for insomnia are also covered, along with lifestyle modifications and tips for switching off at night.
This informative speech outline provides tips on overcoming insomnia in 3 parts. First, it discusses examining daily habits like caffeine, naps, and sleeping pills that disrupt sleep and reducing or eliminating them. Second, it recommends adopting new habits such as keeping a dark, quiet bedroom and regular sleep schedule. Third, it suggests preparing the brain for sleep by increasing daytime light exposure, limiting screens before bed, and reducing noise and clock viewing at night. The outline aims to inform the audience of simple ways to overcome insomnia themselves.
The document discusses insomnia, which is a sleep disorder that causes difficulty falling asleep and staying asleep. Insomnia can be caused by stress, lifestyle factors like irregular sleep schedules, and environmental factors like noise. There are three types of insomnia - acute, transient insomnia lasting 1-3 nights; short-term insomnia lasting less than 3 weeks; and chronic insomnia lasting months or years. Insomnia can be treated through psychological and behavioral techniques like relaxation training. Maintaining a regular sleep schedule, eating healthy, avoiding caffeine, exercising, and reducing stress can help prevent insomnia. While insomnia affects people physically and mentally, there are treatment options available to address this sleep disorder.
1. Assess client need for sleep/rest and intervene as needed
2. Apply knowledge of client pathophysiology to rest and sleep interventions
3. Schedule client care activities to promote adequate rest
This document discusses the effects of total and partial sleep deprivation. Total deprivation involves no sleep in 24 hours, while partial deprivation involves some sleep in that period. Psychological effects of sleep deprivation include impaired sustained attention, microsleeps, irritability, confusion, and delusions or hallucinations with more severe deprivation. Physiological effects include changes to heart rate, respiration, blood pressure and body temperature. Chronic sleep deprivation can also lead to long-term health issues. While complex cognitive tasks may not be as impacted as simple ones, REM and NREM sleep deprivation can cause memory, learning, mood and physical problems. Getting extra sleep can help recover from sleep debt accumulated from deprivation.
The document discusses sleep stages and cycles, importance of sleep for teenagers, and risks of sleep medication overdose for teens. It begins with definitions of sleep stages from 1 to 4, then REM sleep. It notes sleep cycles through these stages 4-5 times per night, with REM sleep lasting up to an hour. The document emphasizes importance of sleep for teen brain development and learning. It lists risks of medication overdose or addiction for teens and side effects of common sleep medications.
Do you have trouble falling asleep, or find yourself constantly waking up throughout the night ? You may have Insomnia. Take a self test @ https://www.sleepmedcenter.com/psychomotor-vigilance-test/
Insomnia is considered by most to be a mental disease rather than a real disease. While some view it as caused by issues like stress, caffeine, and anxiety, most experts believe insomnia stems from patterns of thinking that trick the mind into believing sleep is difficult. This is supported by research finding over 90% of insomniacs able to fall asleep using hypnosis, which slows brain activity. Insomnia is concluded to be a mental disorder best treated by reducing caffeine, increasing physical activity, and convincing oneself of the ability to sleep through lowered brain activity at night.
The document discusses potential side effects of several common sleep medications, including NyQuil, Sonata, Lunesta, Ambien, Rozerem, and Doxylamine. It notes that sleep medications can cause drowsiness, dizziness, headaches, nausea, dry mouth and other issues. More serious potential side effects include hallucinations, confusion, falls, dependence and withdrawal symptoms. The document warns that overdosing on acetaminophen (found in some medications) can cause liver damage or failure. It emphasizes the importance of only taking sleep medications as prescribed and contacting a doctor immediately if any severe side effects occur.
o headaches, migrains, primary headaches, secondary headaches
Causes
o Clinical features
o Management
pathophysiology
treatment
health education
prevention
prophylactic treatment
Insomnia is a sleep disorder characterized by difficulty falling or staying asleep. There are different types of insomnia including acute, chronic, comorbid, onset, and maintenance insomnia. Insomnia can be caused by stress, poor sleep habits, lifestyle factors, mental health conditions, physical health conditions, and certain medications. Effects of insomnia include lower performance, higher risk of accidents, psychiatric problems, health issues, and substance abuse. Treatment may include improving sleep habits and lifestyle changes for mild insomnia or prescription sleeping pills for more severe insomnia.
Migraine Headaches: Causes, Symptoms, Types and Treatmentsshubham vijay
Now a days, everyone is going through stress and it becomes the problem of headaches. So if you are suffering from headaches or migraine headaches then this post is for you.
The document discusses the brain of insomniacs and how it differs from healthy sleepers. It explains that insomniac brains have difficulty shutting down at night and remain highly active, resulting in insomnia. Studies have shown insomniac brains are more active at night and have trouble reaching a relaxed state. Their neurons are constantly processing information without stopping. This causes issues with memory, focus and concentration during the day due to the lack of restorative sleep. While the brain remains very active both day and night in insomniacs, it does not mean it can function at peak levels without proper rest.
The brain of an insomniac is constantly active throughout the day and night, making it difficult for them to relax and fall asleep. Studies have shown that insomniacs have higher brainwave activity at night compared to normal sleepers. Their brains continue processing information even when trying to sleep. This is because memories and experiences from the day are replayed at night, keeping the mind stimulated. Insomnia should be seen as a 24-hour condition rather than just a nighttime problem, as the insomniac's brain has difficulty transitioning to a calm, relaxed state needed for quality sleep. The lack of sleep also impacts memory consolidation and focus during the day.
According to experts, about 20-40% of adults have insomnia in the course of any year and 1 out of 3 people have insomnia at some point in their lives.
This product will help you identify the symptoms and risk factors of insomnia. You will discover effective night routine habits and healthy lifestyle changes for better sleep quality. Also you will learn how to get rid of insomnia using natural and artificial remedies.
Some of the topics are:
The science behind insomnia and how you can prevent insomnia from taking over your life
How brainwaves can affect an insomniac's sleeping patterns
How insomnia can destroy your life, relationship and productivity
Ways to cure insomnia using natural and artificial remedies
Healthy lifestyle modifications anyone can apply for good sleep
Effective night routine habits for high quality sleep
And much more!
Have you ever suffered from insomnia? In other words, do you
face the difficulty of falling asleep and staying asleep at night? So
what causes it?
Often times, insomnia is caused by multiple reasons, such as not
getting enough rest, hunger, psychological trauma and so on. No
matter what the reason is, millions of human beings suffer from
the devil called insomnia. It robs you from getting enough rest,
saps your energy and destroys your productivity the next day.
Not to mention the detrimental effect towards your own physical
and mental health.
This document provides information about insomnia, including what it is, common causes and symptoms, diagnosis, and treatment options. It discusses insomnia in depth over three chapters. Chapter 1 defines insomnia and explores the sleep cycle, common causes, who experiences insomnia, and how serious a condition it can be. Chapter 2 discusses diagnosing insomnia through sleep clinics and tests, and explores medication and natural treatment options. Chapter 3 covers additional natural remedies like relaxation techniques and recommendations for improving sleep habits. The overall document aims to help readers understand and overcome insomnia.
The document discusses insomnia, its causes, symptoms, and types. It describes insomnia as the inability to get quality sleep for more than a few hours that lasts for extended periods of time. Common causes of insomnia include stress and anxiety, room temperature, lighting, diet, snoring, and work schedule. There are three main types of insomnia: transient lasting days to weeks, acute lasting 3 weeks to 6 months, and chronic lasting years. Effective treatment of insomnia requires identifying triggers and making lifestyle changes to address the underlying causes.
This document discusses the symptoms of extreme or chronic primary insomnia. It begins by defining primary insomnia as insomnia that persists for months without an identifiable underlying cause. It then lists seven common symptoms: 1) excessive daytime sleepiness, 2) cognitive impairments, 3) fatigue/tiredness, 4) irritability, 5) decreased attention span, 6) aggressiveness, and 7) mood changes. Each symptom is explained in one to two paragraphs with examples and references to research studies on the neurological effects of sleep deprivation. The document concludes by encouraging people experiencing most of these symptoms to see a medical professional to properly diagnose and treat extreme insomnia.
According to experts, about 20-40% of adults have insomnia in the course of any year and 1 out of 3 people have insomnia at some point in their lives.
This product will help you identify the symptoms and risk factors of insomnia. You will discover effective night routine habits and healthy lifestyle changes for better sleep quality.
Also you will learn how to get rid of insomnia using natural and artificial remedies
Sleep is essential for normal functioning and survival. It helps the body and brain restore and repair. There are different sleep stages that provide different benefits. Most adults need 7-9 hours of sleep per night, though individual needs vary. Lack of sufficient sleep can seriously impair performance and health, increasing risks of accidents, illness, and mental health issues.
An insomnia treatment to cure the sleeping disorder by using various and drugs and medicines is not advisable. The use of drugs and medicines in curing the condition of insomnia sometimes prove worse than the disease that they are trying to cure by making the persons get addicted to the drugs.
Sleep is a state of sustained immobility in a characteristic posture, accompanied by reduced responsiveness to external stimuli.
When the subject of sleep is addressed, there are a number of myths which are discussed in this presentation.
Insomnia is caused by a combination of factors that disrupt the body's natural sleep-wake cycle. These include stress, medical conditions, sleep disorders, and poor sleep habits. Polysomnography studies conducted at sleep labs can identify sleep disorders and patterns. Treatment involves improving sleep habits, managing stress, and occasionally short-term medications. For long-term insomnia, behavioral changes are emphasized over medication to establish a regular sleep schedule and reduce anxiety.
The document discusses the little known secret to getting a good night's sleep, which is exercising outdoors in natural sunlight. Exercising and sunlight both impact the body's sleep system and temperature rhythm, helping one fall asleep easier at night. A study found that morning exercise improved sleep quality more than evening exercise, as it helps set the body clock to be awake during the day and asleep at night. The secret to curing insomnia is exercising in sunlight, which doesn't cost any money unlike prescription drugs.
Sleep is a natural, periodic loss of consciousness that occurs in cycles. There is a 24-hour circadian rhythm that regulates sleep and a 90-minute sleep cycle consisting of 5 stages, including REM sleep when dreams occur. Most adults need 7-9 hours of sleep per night for optimal health and functioning, but many do not get enough sleep.
The document discusses the importance of sleep, sleep disorders, and their relationship to headaches and other pain conditions. Some key points:
- 9/10 daily headache sufferers studied had abnormal sleep patterns like sleep apnea, leg movements during sleep, or issues with sleep stages.
- Treating underlying sleep disorders like sleep apnea with CPAP cured some patients' headaches and reduced other pains like back pain.
- Sleep disorders may be caused by issues in the brainstem that disrupt the normal sleep-wake cycle and paralysis switch, leading to both apneas and excessive leg movements.
- Vitamin deficiencies like B12 may underlie some sleep disorders and fixing them can improve sleep patterns and reduce pain
Period 7- Henry Zhen- How does sleep affect your healthmrsalcido
Sleep is important for health, with the average human spending about a third of their life sleeping. A good night's sleep of 7-9 hours leaves people feeling refreshed and improves alertness and thinking. Sufficient sleep can help prevent cancer, heart disease and obesity. However, lacking sleep can negatively impact mood, work performance and concentration by hindering clear thinking. Too much sleep over 10 hours has also been linked to medical issues like diabetes and obesity.
This document provides a 7-step guide to getting a good night's sleep. It discusses the importance of sleep for health, common sleep problems, and explains sleep cycles and what controls sleep. The 7 steps include: 1) creating the right bedroom environment with darkness and cool temperatures; 2) managing lifestyle factors; 3) reducing stress and worry; 4) considering diet, supplements and hormones; 5) exercising; 6) relaxation techniques; and 7) balancing hormones. Each step provides detailed explanations and tips for improving sleep quality and duration.
Stewart scott 3rd_period_english_4_sleep_whatmrsalcido
Sleep has 5 stages that make up non-REM sleep and REM sleep. It rejuvenates the body physically, mentally, and emotionally by allowing the body to heal and the brain to consolidate memories. Not getting enough sleep can lead to issues like obesity, sickness, and even death in severe cases, as it impacts functions like temperature regulation and immune response. Proper sleep is important for physical and mental health.
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
Restless sleep is common, with over 60% of Americans experiencing sleep issues at least a few nights per year. Not getting quality sleep can negatively impact one's health and daytime functioning. There are several common misconceptions about sleep that may be hindering quality rest. These include believing that snoring is harmless, that one can train themselves to need less sleep, and that insomnia is only caused by stress. Addressing lifestyle factors like exercise, diet, sunlight exposure, and supplement routines can help improve sleep quality and duration for many individuals struggling with sleep problems. Seeking medical advice is also important if issues persist.
Osvaldo Bernardo Muchanga- MALE CIRCUMCISION, ITS Vs SOCIOCULTURAL BELIEFS (C...Osvaldo Bernardo Muchanga
MALE CIRCUMCISION consists of the surgical act of removing the foreskin (skin that covers the glans of the penis), leaving the glans more prominent and better cleanable.
MALE CIRCUMCISION itself has medical as well as sociocultural implications, as it has been proven to be an act that can minimize SEXUALLY TRANSMITTED INFECTIONS (STIs), especially HIV, but it also represents the SOCIOCULTURAL IDENTITY of some people, respectively.
Now, in a SERO-EPIDEMIOLOGICAL PROFILE like that of Mozambique where the prevalence of HIV is around 12.5% which corresponds to approximately 2 million people living with HIV, where the province of GAZA is the most seroprevalent with a positivity rate of 21% (INSIDA, 2021), it is extremely necessary to THOROUGHLY scrutinize all possibilities for preventing or minimizing the spread of HIV and other STIs.
CASE PRESENTATION ON ACUTE GASTROENTERITIS.Bhavana
This is a case presentation of a 72 year old female patient who was admitted in the hospital with the chief complaints of loose stools since 6 Days and generalised weakness and history of one episode of vomiting (one day back).
These are the class of Drugs that are used to treat and prevent cardiac arrhythmias by blocking ion channels involved in cardiac impulse generation and conduction. Class I drugs like quinidine and procainamide block sodium channels to prolong the action potential duration, while Class IB drugs like lignocaine shorten repolarization. Class III drugs like amiodarone block potassium channels to prolong the action potential. Calcium channel blockers like verapamil inhibit calcium influx. Other drugs include adenosine for paroxysmal supraventricular tachycardia, beta blockers for supraventricular arrhythmias, and atropine for bradycardias. Adverse effects vary between drugs but include arrhythmias, heart block and QT prolong
Subcutaneous nodules in rheumatic diseases Ahmed Yehia Assistant Professor of internal Medicine, Immunology, rheumatology and allergy
How to use subcutaneous nodules as a clue for diagnosis by completing the puzzle
Report Back from ASCO 2024: Latest Updates on Metastatic Breast Cancer (MBC)....bkling
Join Dr. Kevin Kalinsky, breast oncologist and researcher from Emory Winship Cancer Institute, to learn about the latest updates from The American Society of Clinical Oncology (ASCO) annual meeting 2024.
Introduction to Dental Implant for undergraduate studentShamsuddin Mahmud
Introduction to Dental Implant
Dr Shamsuddin Mahmud
Assistant Professor, Department of Prosthodontics
Nortth East Medical College (Dental Unit)
Definition of Dental Implant
A prosthetic device
made of alloplastic material(s)
implanted into the oral tissues beneath the mucosal and/or periosteal layer and
on or within the bone
to provide retention and support for a fixed or removable dental prosthesis.
Classification of Dental Implant
According to placement within the tissue
Blade/Plate form implant
According to Material Used
A) METALLIC IMPLANTS
Commercially pure Titanium
Cobalt chromium molybdenum
Titanium aluminum vanadium
Stainless steel
B) NON-METALLIC IMPLANT
Zirconium
Ceramic
Carbon
According to the ability of implant to stimulate bone formation
A) Bio active
Hydroxyapatite
Tri Calcium Phosphate
B) Bio inert
Metals
Parts of Dental Implant
Implant fixture
Implant mount
Cover screw
Gingival former/healing screw/healing abutment/permucosal extension
Impression post/impression transfer abutment
Implant analogue
Abutment
Fixation screw
Implant Fixture
Implant Mount
Connected to the fixture
Function: used to carry implant from its vital to the prepared osteotomy site either by hand or with a ratchet/ handpiece adaption
Cover Screw
component that is used to cover the implant connection during the submerged healing of the implant
Function: preserves the patency of the connection by preventing any soft tissue ingrowth in the connection
Gingival former/ Healing Abutment/ Healing screw
Screw/ abutment used to create the soft tissue emergence profile around the implant.
Time of placement:
During 1st surgery – One step surgery
After Osseointegration – Two step/stage surgery
Gingival former/ Healing Abutment/ Healing screw
Placed in the site 2-3 weeks for soft tissue healing
Function:
Create gingival emergence profile
Formation of biological width
Impression post/impression transfer abutment
component that is used to trans- fer the implant Hex position and orientation from the mouth to the working cast.
Types
Closed tray
Open tray
Implant analogue/
component which has a different body but its platform and connection are exactly similar to the implant. The analogue is used to replicate the implant platform and connection in the laboratory mode.
Abutment
Abutments
Advantages of Dental Implant Retained Prosthesis
Maintain bone height and width by preventing bone resorption
Maintain facial esthetics
Improve masticatory performance
Improve stability and retention of prosthesis
More esthetics
Increase survival times of prostheses
There is no need to alter adjacent teeth
Improve psychological health
Disadvantages of Dental Implant Retained Prosthesis
Very expensive.
Cannot be used in medically compromised patients who cannot undergo surgery.
Longer duration of treatment
Requires a lot of patient co-operation because of repeated recall visits are essential
INDICATION OF DENTAL IMPLANT
Dental implants can successfully restore all
All the information you need to know about Hypothyroidism - Introduction,
Etiology, clinical manifestations, complications, pathophysiology,
diagnosis, treatment, precautions.
The Revolutionary Nature of Needleless Double Transfer Spikes in HealthcareNanchang Kindly Meditech
It's likely that you have witnessed medical personnel using needles to transmit fluids or medicines if you have ever visited a hospital or other healthcare facility. But as technology advances, needleless double transfer spikes are becoming more and more common and revolutionizing the delivery of healthcare.
Staphysagria is often indicated for individuals who have a tendency to suppress emotions and suffer from the effects of suppressed anger, grief or indignation. They may exhibit a tendency to have a fragile or sensitive disposition. Staphysagria individuals often have a craving for solitude and a desire for sympathy.
कायाकल्प क्लिनिक: पटना के अग्रणी सेक्सोलॉजिस्ट और स्किन केयर विशेषज्ञ
पटना का एक शानदार स्वास्थ्य सेवा प्रदाता, कायाकल्प क्लिनिक, आपके स्वास्थ्य और त्वचा की देखभाल में विशेषज्ञता प्रदान करता है। हमारे नवीनतम तकनीकी समाधानों और अनुभवी विशेषज्ञों के साथ, हम पुरुष और महिलाओं के स्वास्थ्य सम्बंधित मुद्दों को हल करते हैं। यहां पर हम प्रदान करते हैं:
Expert Treatment for Sex Issues at Kaya Kalp Clinic in Patna -best sexologist in patna
Dealing with sex-related problems? Find effective solutions at Kaya Kalp Clinic in Patna. Our experienced sexologist doctors are here to help.
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We understand the sensitivity of these issues. Our doctors provide confidential and respectful care. We tailor treatments to meet your needs and lifestyle.
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Located in Patna, our clinic is easy to reach. Whether you’re searching “Sexologist Doctor Near Me” or referred by a doctor, we’re here to help.
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Discover the Best Sexologist in Patna: Expert Care at Kayakalp Clinic
Kayakalp Clinic - Best Sexologist in Patna
Kayakalp Clinic - Best Sexologist in Patna
When it comes to sexual health, finding the right expert is essential for effective diagnosis and treatment. At Kayakalp Clinic in Patna, we pride ourselves on providing exceptional care for a wide range of sexual health issues. If you’re searching for the best sexologist in Patna, look no further. Our team of highly skilled professionals is here to help you navigate and resolve your concerns with confidentiality and compassion.
Why Choose Kayakalp Clinic?
1. Experienced Professionals
Our sexologists are highly trained and experienced in dealing with various sexual health issues. They stay updated with the latest advancements in the field to provide the best care possible.
2. Comprehensive Services
At Kayakalp Clinic, we offer a wide range of services, including:
- Treatment for erectile dysfunction
- Solutions for premature ejaculation
- Counseling for low libido
- Infertility treatment
- Management of sexual pain disorders
- STI screening and treatment
- Relationship and intimacy counseling
3. Personalized Treatment Plans
We understand that every individual is unique, and so are their health concerns. Our sexologists take the time to understand your specific needs and create personalized treatment plans to ensure the best outcomes.
Periodontal disease is a disease, or more likely a number of diseases of the periodontal tissues that results in attachment loss and destruction of alveolar bone. The natural history of periodontal disease, in some but not all patients, results in tooth loss. Periodontal disease, however, encompasses a wider spectrum of diseases than just periodontitis and the recognition of these diseases requires a diagnosis be made.
Classification is the process of identifying and grouping objects or ideas into predetermined categories.
CASE PRESENTATION ON CEREBROVASCULAR ACCIDENT (ACUTE ISCHEMIC STROKE) WITH HE...Bhavana
This is a case presentation of a 70 year old female patient who was admitted in the hospital with the chief complaints of right sided upper limb and lower limb weakness and with mouth deviation towards the left, and nausea and fever.
A medical treatment that uses high doses of radiation to kill cancer cells or shrink tumors by damaging their DNA. When the DNA is damaged, cancer cells can no longer divide and grow, and they eventually die.
An exciting session emphasizing the timely intervention and management of obstetric sepsis for better patient outcomes.
This presentation highlights risk factors, diagnosis, management, and some interesting cases of obstetric sepsis.
Introduction of mental health nursing, Perspective of mental health and mental health nursing, Evolution of mental health services, treatment and nursing practices Mental health team, Nature and scope of mental health nursing, Role & function of mental health nurse inn various settings and factors affecting the level of nursing practice, concept of normal and abnormal behavior
2. 1
INSOMNIAC
Contents
Introduction ........................................................................................... 4
Chapter 1: The Science Behind Insomnia .......................................
6
What is Insomnia? ................................................................................. 6
The Two Types of Insomnia .................................................................. 8
The Causes of Insomnia ........................................................................ 11
The Risk Factors of Insomnia .............................................................. 13
Chapter 2: The Brain of an Insomniac .......................................... 17
How The Mind Works .......................................................................... 17
The Mind And The Brainwaves ............................................................ 19
Day Vs Night ....................................................................................... 20
The Myths ............................................................................................ 22
The Brain of The Restless Mind ........................................................... 23
The Gray Matter ................................................................................... 26
The 5 Things You Do Every Morning ...................................................
29
Chapter 4: The Cure: Natural and Artificial Remedy ................
39
1. Artificial Remedy ............................................................................ 39
2. Natural Remedy ............................................................................. 40
(i) Go Camping .................................................................................. 44
(ii) Music Therapy .............................................................................. 46
3. 2
INSOMNIAC
(iii) Power Down For Better Sleep .......................................................
47
(iv) Sleep In A Cool Room .................................................................. 48
(v) Break A Sweat ................................................................................50
Chapter 5: Lifestyle Modification for Insomniac ........................
52
Chapter 6: Switching Off ...................................................................
62
Battling Insomnia................................................................................. 62
Stimulating Night = Bad Sleep ............................................................. 63
Never Miss Another Night of Sleep ......................................................
64 How To ‘Switch Off’ At Night ...............................................................
65
Conclusion ............................................................................................ 69
4. 3
INSOMNIAC
Introduction
Welcome to the book of INSOMNIAC: The Ultimate Sleep
Therapy. This book contains proven steps and strategies on how
to handle all the areas of Insomnia from the causes to the steps
on how to cure it. All the information in this book will help you
to overcome the process of Insomnia.
All the nights of staying awake and all the days of constantly
feeling exhausted will fade away. After reading this book, you
will know not only about where Insomnia comes from, but you
will also know how to cure it. Thanks again and I hope you enjoy
this book and benefit immensely from it!
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7. 6
INSOMNIAC
Chapter 1: The Science Behind
Insomnia
Have you ever suffered from insomnia? In other words, do you
face the difficulty of falling asleep and staying asleep at night? So
what causes it?
Often times, insomnia is caused by multiple reasons, such as not
getting enough rest, hunger, psychological trauma and so on. No
matter what the reason is, millions of human beings suffer from
the devil called insomnia. It robs you from getting enough rest,
saps your energy and destroys your productivity the next day.
Not to mention the detrimental effect towards your own physical
and mental health.
NightBuds - smart earbuds for better sleep
Experience sleep like never before - intelligent audio to help you improve
and enjoy your sleep http://bit.ly/3iR7zau
BeYou, Transforming Chair With 10 Ways You Can Sit
Focus, relax & work comfortably in many positions that feel great to be
you.
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8. 7
INSOMNIAC
What is Insomnia?
Insomnia by definition
is the difficulty of
falling asleep and
staying asleep. It refers
to the types of
restlessness a person
suffers at different
points of his or her sleep cycle. A simple indication to diagnose
insomnia is when a person is not satisfied with the amount of
sleep that he or she has been getting.
Those with insomnia
will feel the lack of energy, fatigue at different moments of the
day, facing difficulty in concentrating on tasks, experiencing
terrible mood disturbances, and having a low-performance level
in the workplace. It’s possible for insomniacs to have any of these
symptoms after staying awake throughout the night.
A human body requires rest to rejuvenate both mind and body.
A lack of rest in either one of them will result in fatigue and
various mental illnesses. Although they are terribly exhausted to
9. 8
INSOMNIAC
the core, they still fail to fall asleep or stay asleep due to different
causes.
The Two Types of Insomnia
1. Acute Insomnia
There are two main types of insomnia. The first type is the kind
of insomnia when you only suffer a couple of restless nights.
Often times, you're able to fall asleep and stay asleep easily. For
many, insomniacs might not think that they are suffering from it
but the fact is, they could be having Acute Insomnia.
So what is Acute Insomnia? This kind of insomnia comes from
the core levels of stress that insomniacs are experiencing at that
moment. They will face a short period where they are not able to
fall asleep because of the life circumstances they're facing at that
moment. This type of insomnia doesn't last for a prolonged time.
Instead, it only happens due to certain factors or events during a
specified period of time.
10. 9
INSOMNIAC
For instance, acute insomnia might occur after insomniacs faced
the wrath of their boss, gotten a bad grade on a test, got rejected
by their crush, or merely because they're having a 'Bad Day'.
These situations can cause a person to have a night or two where
he or she simply cannot get any sleep. Many people may have
experienced this kind of insomnia and it tends to resolve on its
own.
2. Chronic Insomnia
The second type of insomnia is known as Chronic Insomnia. It’s
a prolonged kind of insomnia which occurs at least three nights
per week and lasts for at least three months. Usually, this occurs
when you are facing a significant change in your environment,
physically or mentally. It could be moving to a new home, losing
a loved one, being in a new workplace, facing challenges in
school, or having trouble adapting to a harsher weather.
Perhaps, the reason why chronic insomniacs are having trouble
with sleep is that they have an unhealthy sleep habit without a
proper sleep routine.
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Experience sleep like never before - intelligent audio to help you improve
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11. 1
0
INSOMNIAC
It’s common in today's world; modern society has screwed up
sleep cycle with short hours of sleep. To make things worse, most
of them sleep at odd hours. They don't practice the habit of going
to bed early and rising early the next day.
As a result, the mind doesn't know when to shut down and would
be accustomed to staying up late. That's the reason why insomnia
has become a common problem in today's society. What people
fail to understand is that the body will not be able to function
with a small amount of sleep one night and expect to compensate
their sleep gap by taking naps later on during the day. While this
may seem possible and useful in the beginning, this sleep pattern
is not sustainable for the long-term.
12. 1
1
INSOMNIAC
Eventually, the mind and body will collapse, and you will
experience complete exhaustion until you get enough rest. The
best fix is to have a fixed schedule to sleep and practice healthy
sleep routine. Otherwise, you need to visit the doctor for
medication. Typically it will be linked to another medical or
psychiatric issue; meaning that the reason why you might be
having chronic insomnia will be due to stress. What seems to be
a typical situation will seem stressful if you have chronic
insomnia. A restless mind and body will feel annoyed by any
stimulus from the immediate environment.
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The Causes of Insomnia
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Besides that, underlying medical conditions can also cause
insomnia. Fortunately, insomnia is treatable in most cases.
These medical conditions can be either severe or mild, inducing
insomnia to occur at a different point in a person's life. These
symptoms include nasal allergies, sinus allergies, lower back
pain, overall chronic pain, gastrointestinal problems, arthritis,
asthma, and other neurological problems.
The stress on the patient's body will cause the mind to stay awake
for a longer period of time. For instance, those who catch a cold
will realize that they are staying awake for the majority of the
night or they might find themselves waking up frequently. Both
of these factors can result in a person having a severe lack of
sleep and rest. They might try to relax while having a cold, but
insomnia will prevail.
Regardless of the
types of insomnia,
the causes are the
same. The
difference lies in
the intensity of
emotions a person
experiences for a
set amount of time.
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Physical pain can also cause insomnia as the body cannot get into
a comfortable position to rest. Have you ever experienced
sleepless nights because you're unable to get into a comfortable
position? This situation is typical when you experience any pain
in your body. The best way to fall asleep and stay asleep fast is to
get your body in a comfortable position in bed. It will also aid in
healing and ensure a more productive sleep. Otherwise, you'll
find yourself in a constant battle to fall asleep and even opt for
unnecessary medication if you can't get into your best sleeping
posture.
With all of these different causes in mind, we can now move on
to the cure. But it’s just as important to study all the factors that
cause insomnia. But did you know that there are also risk factors
of insomnia? If you find some of these risks apply to you, then
you simply have a higher chance of having insomnia at some
point in your life. Otherwise, pay attention to your health and
sleep habits to make sure that you're insomnia-free for the rest
of your life.
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The Risk Factors of Insomnia
The risk factors of insomnia include being a female, being
pregnant or in the period of menopause, adults above the age of
forty, suffering from more stress, suffering from depression,
have a night time job, travel long distances where there is a time
change, or have a family history of insomnia. All of these factors
lead a person closer to insomnia. But do you realize that most of
these risk factors are the results of your choices? In most cases,
people think that they have little to no choice in life, which is not
true.
They can choose to take a longer vacation when they are moving
through different time zones, but they didn't. They can go for a
day job, but they decided to go through the hard times of having
a job at night and adapt to an entirely different lifestyle.
It is hard to deal with the risk factors of insomnia, but ultimately,
it all depends on your choices. Sometimes, you may go through
tough times in life. It can be relationship problems, family
problems, or job problems. Not only that, you might be suffering
from financial or personal problems where you are having
trouble balancing your professional and personal life. All these
will beat you up and keep you up at night until most of the stress
or depression is gone. In some cases, it might take longer. In
other cases, people can find solutions and get through the tough
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times rather quickly. Either way, having the right mindset is the
cure to emotions-induced insomnia.
Since insomnia has many different causes and risk factors, there
are many different things that you can do to prevent yourself
from having more sleepless and restless nights. Most of the time,
it’s easy to find out what the causes are, but the real challenge is
how to overcome it and have a good night sleep. Life can be
difficult, and sometimes it can beat a person down to the point
where he's not even sure if he can get back up.
The very first step in overcoming insomnia is to be fearless. Do
not be scared of any outcomes or results that might or might not
happen. Fear brings about more stress in your life that doesn't
serve you. In fact, it can only intensify your insomnia. Prevention
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is always better than cure. Always remember to stay calm and
follow the health tips to prevent yourself from having insomnia.
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Chapter 2: The Brain of an
Insomniac
Researchers all around the world are putting their minds
together to figure out how the brain of an insomniac works. They
continue to look towards the features of all the brainwaves and
how the thoughts interact during the day and night.
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How The Mind Works
During every hour of the day, the mind is able to adapt itself to
any new situation. Whether you're trying to get food, get a
drink, get out of the car, walking through a door, or just get
some rest, the mind will constantly try to find new ways to
survive and flourish. It will continue through the cycle of
getting enough resources during the day and have enough
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Normally, people
with a healthy level
of brainwaves with
satisfactory cognitive
stability during the
day are able to shut
down parts of the
brain’s thought
process during the night. As night falls deeper, the brain will
begin to slow down and initiate sleep. Your alertness and focus
typically decrease when it’s nighttime. This is the reason why a
person finds it harder to complete any tasks at night.
Studies show that the process of the mind will naturally change
throughout the day, and sometimes it will cause a major form of
anxiety. It is when the brainwaves become erratic and refuse to
slow down due to an immense amount of stress during the day.
Therefore, the mind will not be able to relax completely at night.
Instead, it will go through a period where the brainwaves will
move unusually fast, causing more thoughts and consuming
more energy in the evening. Everything that a person has been
through during the day will be recollected at night. The body will
then run through twice the amount of energy and resources to
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process the thoughts, and this causes fatigue and lack of energy
the following day.
The Mind And The Brainwaves
As for the mind and how the brainwaves respond to the phases
of insomnia, there are three different studies to show how the
brain reacts during the night. It has proven that the brain's
learning and memory processing functions affect a person's
sleep. The more you learn during the day, the more thoughts and
memories will be processed by the brain during the night.
Dreams come from one's thoughts and real-life experiences. The
more you experience in life, the more you dream at night. The
ability to have a larger variety of dreams allows the mind to calm
down and form vague images to reinforce your memory. When
you fall into deep slumber, you tend to be in the dream state.
Sometimes, you might even have nightmares. But it all boils
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down to your subconscious thoughts and the kind of experience
you had.
Day Vs Night
So what's happening in the brain of insomniacs? Firstly, their
brain is more active during the night and has difficulty in getting
to the calm and relaxed state. In one of the studies on the
brainwaves during insomnia, scientists have proven that the
neurons of the insomniacs’ brain are more active at night.
Insomniacs tend to have a lot of thoughts going through their
head which results in insomnia. They're experiencing a constant
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state of information processing throughout the entire day
without the ability to put a stop to it. Ultimately, they'll have
insomnia and face the consequences of not having enough rest.
Experts claim that insomnia should not be seen directly as a
nighttime disorder. In fact, it’s more of a 24-hour brain condition
that causes the brain to remain active throughout the day.
lack of sleep will interfere with your memory in the long run.
You'll have trouble concentrating, remembering facts, and even
minor details. This theory was tested out with a group of students
on a short test. One group had a full night sleep whereas another
group didn't have any sleep the night before. The results?
Students who had more sleep were able to focus more, and they
were able to recall their answers of the test a few hours later. The
group of students who didn't have enough sleep struggled with
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the test, scored below average, and hardly recall the answers they
wrote an hour after the test!
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The Myths
Sleep plays a major role in processing and storing memories. The
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The goal of this experiment is to prove the importance of rest to
a person's focus and memory. As a matter of fact, insomniacs
aren't able to have the same level of concentration as those who
had enough rest. Surprisingly, some people believe that they can
have the same
attention span during
the day. Just because
the brain is as active
at night as it is during
the day, it doesn't
mean that the brain
can function at the
peak level.
Besides the lack of concentration, research shows that
Insomniac has more brain plasticity.
However, the research on what plasticity is and how
it contributes to the states of insomnia is still unknown. But what
they do know is that the plasticity of the brain builds up
throughout a person’s life, and contributes to other forms of
disease later on. Brain plasticity is the ability of the brain to
change structurally and functionally in response to physical or
environmental factor.
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In most cases, brain plasticity enables us to absorb new
information, learn new things, and continue to grow throughout
adulthood. But in the event of insomnia, it damages your brain
cells and leads to brain plasticity. This leads to poor memory
retention and lack of focus. Not only in a short-term basis, but in
the long term as well. It is more challenging to hold onto all the
levels of concentration and memory when a person grows older.
The Brain of The Restless Mind
Another research was done to find out how stress and anxiety
affect sleep. The goal was to determine whether a person with a
stressful lifestyle has insomnia, and how the brain responds at
night. And here’s the result: The cognitive function of the brain
doesn't change regardless they have insomnia, or not. However,
insomniacs find it more challenging to focus and process
information throughout the day.
Most research shows that the mind of insomniacs wanders
during the night. They will have difficulty concentrating the next
day; they'll face challenges in managing their work, studies and
even their personal lives.
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In other words, the mind will find it difficult to function
optimally the next day and insomniacs are unable to perform at
their best. Another part of the research compared the memory
function and the efficiency to complete any tasks given to
insomniacs and to those who had enough rest.
Studies show that insomniacs are not able to recall most of their
memories during the day. As a result, they face difficulty in
completing their daily tasks. Their minds would wander even
when they’re performing simple tasks. For example, when it
comes to preparing breakfast, those with a healthy amount of
sleep will go to the kitchen, make quick choices, and start their
day. On the other hand, those who're suffering from insomnia
will enter the kitchen, end up opening more cabinets, looking
through the same foods, and unable to figure out what they
should have for breakfast!
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And here's the explanation: An insomniac’s brainwaves are
slower, and this will cause him or her to move at a slower pace
and forget simple things quickly. Furthermore, as they go on
through the day and as more tasks come their way, the prefrontal
cortex will begin to have fewer resources, and the brainwaves will
become erratic. The brain will try to stay active, but it won’t have
enough energy to process everything. Therefore, the brain will
exhaust itself eventually if you’re suffering from insomnia.
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The Gray Matter
The third and last scientific study is to determine the role of the
brain’s gray matter. The most important thing to know about the
gray matter is that it exists in the frontal lobe and controls the
processes of memory and executive function. When insomniacs
don't get enough sleep at night, they will have a substantial
decrease in gray matter. Whether they are suffering from
insomnia or having trouble sleeping overall, they will start to
develop symptoms of depression or trauma slowly. Usually, the
underlying cause of insomnia is stress. The best way to resolve
this issue is to consult a doctor to find out what kind of medicine
would be best for you.
In a nutshell, the mind has to gain enough sleep and rest to have
an adequate concentration. Insomnia will only put your body
into overdrive mode and thus not be getting enough rest. The
next important thing to remember is to get enough nutrition and
sleep every night. No matter how difficult it is to find a balance,
it is important to have a high level of concentration every day to
get the most out of your day.
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Chapter Three: Sleepstarved - The
Devil
In the last chapter, the mind was explored to understand how
insomnia directly affects the brain. Having this disorder for any
amount of time will cause a massive negative impact on the
mind. Besides memory loss, insomnia also results in tiredness,
carelessness, and lack of alertness the next day. The mind and
body both need rest in order to function well the next day. If
there is no rest, then the gray matter, memory, and elaborate
duties of the mind will crumble, and insomniacs will have a
difficult time getting through the day. Their mind will wander,
and they will struggle to stay focused throughout the day.
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The 5 Things You Do Every Morning
Here's a little exercise: Firstly, try to think about all the things
you did the moment you wake up today. Reflect on the first five
things that you did. You might turn off the alarm clock, check the
phone, stand up, switch on the lights, and walk to the bathroom.
No matter what your usual routine is, you tend to execute all your
regular activities flawlessly. Believe it or not, you subconsciously
perform all these activities without giving much thought, only
because it became a daily routine.
However, when you have insomnia, you are not nearly as focused
as you normally are. The mind will continue to think as quickly
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as it normally would, but it does not have all the resources and
energy to function properly. In order words, you may find it
difficult to perform your first five activities in the morning, and
struggle to complete each task.
An easy way to know this is when you realize that it took longer
than it should when performing these tasks. The five actions that
are supposed to take only 2 minutes to complete might end up
taking more than 10 minutes when you didn't have enough rest.
You might even forget to do a task or two. You might forget to
turn off the alarm, and you might forget to check your phone for
any updates. Many different things can happen, but overall this
is only the tip of the iceberg when you are struggling with
insomnia.
Damaging Your Professional Life
After the first-night facing insomnia, you might notice a
significant drop in your energy level. You might notice that it's
difficult to plan the day, or you might find it more challenging to
remember all the information during the day.
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In most cases, your daily routine may begin with waking up,
getting ready for work, or even go shopping afterward. All jobs
require 100% focus in order to ensure high performance and
efficiency. Otherwise, you may face the music from your boss. No
matter how exhausted you might feel, there are only a certain
amount of days that you will be given sympathy. There are only
so many sick leaves you can take in a year. So don't let insomnia
destroy your personal and professional life. Take charge and get
rid of it once and for all.
In your job, you are expected to complete the tasks before a
certain deadline. Whether you are in charge of packing boxes,
doing research, or writing, you have to be at the top of your game
almost every day. You have to perform at your best all the time
and earn your well-deserved paycheck at the end of the month.
Any rest sacrificed during the night can result in poor
performance the next day.
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Are You Experiencing Sleepstarved?
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Everyone has their unique sleep rhythm, and experts
recommend 6-8 hours sleep daily. The exact number depends on
the individual. Some of us need more rest, some less. But at the
end of the day, losing a couple of hours of sleep is always better
than losing a whole night of rest. For instance, instead of getting
eight hours of sleep, you only get six hours of sleep. Those two
hours of sleep may seem crucial, but they will not do as much
damage to your life as insomnia. Losing two hours of sleep may
slow you down, but chances are, you will still able to pull it
through and get all the tasks done by the end of the day. On the
other hand, losing an entire night of sleep can shut your brain
down. They will go through the day struggling with simple tasks.
For instance, when your boss puts an agenda on your desk, you
can read the content without a problem. But realizing what each
item on the list means is the tricky part for those with insomnia.
What seems to be a walk in the park may seem like mission
impossible for insomniacs.
Often times, you lose focus and purpose for the day if you lack
sleep. You'd be constantly looking for the fastest way to get
through the day rather than thinking about the best way to get
through the day. In the beginning, it might seem manageable
because you’re still able to get things done on time once in a
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while. But the truth is, it'll hurt your reputation in your
workplace in the long run because the poor quality of your work.
Also, insomniacs are known to have bad temper and poor
working relationship with their colleagues.
People will notice your inefficiency eventually. Your boss will
notice that you are working at a slower rate, that you are not
focusing as much, and that you do not have the right attitude to
complete the job. It can put you in the wrong favor of your boss,
and you might also risk being fired. Although this may seem
unlikely to you right now, you should keep in mind that the
possibility is very high. Insomnia is a distressing factor to life
that not only can cause someone trouble in the workplace but
also in their personal life.
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Damaging Your Personal Life
When you think about your personal life, think about all that are
important to you, things that you hold dearly to your heart. You
might think about your wife, husband, children, pets, or any
other aspects. Some people might even think about their garden
or their remodeling project that they have been working on.
There is no right or wrong answer to this. It’s your own life, and
the key to success in your personal life is to maintain balance.
Most people perform their daily routine without putting much
thought into it. Examples are
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simple tasks such as
preparing breakfast for
your kids, getting into
the car, or going
somewhere to eat.
Normally, these aren't
difficult tasks, but
insomniacs might feel
otherwise. The moment
a person’s personal life starts to get off balance, it results in
stressful moments, and they begin to question if there is any way
to get back to the steady state. It doesn't matter if the stress is
coming from not having the groceries in time or waking up late,
a minimal amount of stress can accumulate into something that
is out of control. Insomnia causes a significant amount of stress
and exhaustion.
There won’t be any specific thoughts in their mind; their mind
will only wander with random thoughts without context. The
same can also be applied to their work life. If you are suffering
from insomnia and you need to prepare your kids for school, you
might miss the lunch box, forget to iron their clothes, and the list
goes on.
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Always remember to put yourself first as “Self-Love is NOT
Selfish”. When you constantly put yourself last, you’ll find
yourself in a downward spiral of life, unable to fulfill your
ultimate purpose in life.
Now is the time to blow the lid off a huge misconception in our
society, the perception of putting yourself first as arrogant, evil,
and selfish. What they failed to understand is that if you’re busy
fulfilling the demands of others while not achieving your life
purposes, you’d feel unfulfilled and doomed. You’d lose your
drive, motivation, enthusiasm, and productivity if you journey
down this path. So stop pleasing others and prioritize yourself
first. Only by doing so you’ll have an unstoppable momentum to
accomplish more, and have more to offer in return.
At home, you might need to maintain your home by mowing the
lawn or walking around the house to check for bugs. No matter
what you do, you need to remember the steps to execute each
action accurately. The moment you are suffering from insomnia,
you will not be able to remember things very well, and you will
have a harder time getting it done.
Another vital part of your personal life is your relationship with
others. Whether it’s your partner, husband, wife, boyfriend, or
girlfriend, being in a relationship is a job on its own. If you fail to
pay full attention to your partner because you didn't have enough
rest, then you can expect your relationship to go sour. This
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situation will lead to arguments, dissatisfaction, frustration,
loneliness, and sadness in a relationship. All of these emotions
can go so awry to the point where major confrontation might n
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Dealing With Insomnia
It's hard to deal with insomnia when you have no energy left
inside you. You’ll feel tired all the time and care less about things
that are happening around you. Your mind will wander, and
often times those thoughts don't make any sense. Life itself is
already hard enough. Now, imagine adding in the fact that you
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are not getting any rest
and have to deal with
every obstacles life
present you. How would
you feel? Overwhelmed?
Stressed?
You might end up wasting time at your workplace. You might fail
to prepare your family meals and upset your children. You might
start forgetting about all the little things that you
usually do for your romantic relationship. Many areas in your life
can go south due to insomnia. With all these in mind, now is the
time to protect yourself from losing sleep and get optimal rest
every night.
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Chapter 4: The Cure: Natural and
Artificial Remedy
Sleep is incredibly important for health. We need sleep for our
body to heal and rejuvenate from our day’s activities.
Unfortunately, many people either have difficulty falling asleep
or simply don’t get enough sleep, which is where Insomnia
remedies come in.
There are two basic categories when it comes to Insomnia
Remedies.
1. Artificial Remedy
The first is the Artificial Remedy. This type of remedy or
medicine can be found in the pharmacy and clinic. They are
usually prescribed to target the sickness at the source. Artificial
remedy usually costs a bomb, but it typically delivers fast results.
Most medicine today are toxic, filled with harmful chemicals that
are not safe to be consumed for a prolonged period of time.
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2. Natural Remedy
The other kind of remedy is called Natural Remedy. People have
practiced natural medicine for centuries. This type of remedy
utilizes the body’s natural healing process for beating insomnia.
It is often less expensive, but what makes them stand out is the
fact that they're not as toxic as Artificial Remedy.
Regardless of which kind of remedy you choose, the goal is to
help you fall asleep and stay asleep. These remedies are meant to
aid you to get more rest at night. Most of these remedies will
cause drowsiness, so it's best to take them right before bed unless
it states otherwise. It is also important to make sure that you talk
to a doctor before getting any medication listed below.
1. Eszopiclone: Also known as Lunesta, is a group of drugs
capable of putting you to sleep easily and quickly. Statistics show
that Lunesta is can put most people to sleep for an average of 78
hours. It’s a strong group of drugs, so make sure you stay away
from it unless you’re able to have a full night rest to prevent
grogginess. FDA limits the drug dosage to be not more than 1mg.
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Any more than that might bring upon the risk of grogginess the
next day.
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2. Ramelteon: This group of drugs functions differently, it
doesn’t cause adverse effects to the users such as grogginess,
drowsiness, and so on. Common drugs used to induce sleep
targets the CNS (Central Nervous System), depressing its
functions and put the user in a sleepy state. Ramelteon, on the
other hand, targets specifically the sleep-wake cycle. This drug is
prescribed to those who have difficulties falling asleep. Due to
the lack of side effects, Ramelteon can be prescribed for longterm
use. The drug has also shown no history of abuse or dependence.
3. Zaleplon: Also known as Sonata. Most drugs have a long
activation time in a human body. Sonata isn’t one of them.
Among all the latest sleeping pills, Sonata managed to stay active
in the system for the shortest amount of time. In other words,
this drug leaves little to no side effects the next morning. For
instance, if a person has difficulty falling asleep, a pop of Sonata
pill will help him fall asleep without feeling off the next day.
4. Doxepin: Also known as Silenor. This group of drugs is
prescribed specifically to those who have difficulty staying
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asleep. You can say that this is an artificial remedy for the
“lightsleepers” who easily wake up at night due to a minimal
amount of stimuli. It acts by suppressing the histamine
receptors, thus aiding your sleep maintenance after you’ve fallen
asleep. As this drug requires you to stay asleep for a set amount
of time, do not consume Silenor unless you’re able to sleep in for
full 7-8 hours at night. The dosage depends on your response to
treatment, health, and age.
5. Benzodiazepines: Benzodiazepines are useful for both
short-term and long-term insomnia. It has a lasting effect on the
body as it stays in the system for a long time. So, for those who’ve
had insomnia for a long time, this drug can aid them in their
journey to full recovery.
It’s commonly used to treat prolonged nightmares and
sleepwalking. As the effect of this drug is unyielding, you might
feel tired and drowsy the next day. Another side effect of this
medication is that this drug can result in drug dependence,
meaning that you might have to rely on this drug to fall asleep
and stay asleep in future.
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Benzodiazepines can be found in sleeping pills Triazolam
(Halcion), Alprazolam (Xanax), Temazepam (Restoril), and
others.
It is important to get a medical evaluation before you take any
sleeping pills. Visit a doctor for a thorough examination. Always
consult your doctor about the adverse effects of any medication
before deciding which pills to take. Each drug can cause different
side effects. The side effects can be a headache, severe allergic
reaction, prolonged drowsiness to just name a few.
On the other hand, some would prefer to go for natural remedies
instead. You don’t have to depend on chemicals with harmful
adverse effects especially upon waking up. Instead, why not use
natural remedies to repair your sleep cycle and put an end to
insomnia.
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1. Go Camping
When the lure of the TV or fiddling on the phone keep you up late
at night, it’s time to grab the tent and go camping. Stay away
from electronic devices and enjoy a digital detox once in a while.
Put yourself in a distraction-free zone and be mindful of your
surroundings and yourself. Utilize this time to meditate, do some
yoga, write, recollect your thoughts, or simply breathe.
According to several studies, campers who stay away from
gadgets and practice winding down rituals such as meditating or
listening to music fell asleep about 2 hours earlier than usual.
Another important point to remember is that digital devices
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contribute to insomnia. It is found that artificial light sources can
negatively affect circadian rhythms.
Try sleeping on the ground, not in your car or cabin. That way,
you’ll get grounded and be one with nature. Regardless of what
you do during camping, the ultimate goal is to relax, remove
yourself from distractions and demands from others, to stay
away from artificial light, and be one with nature. Bath under the
natural sun light and fall asleep when the sun goes down. In no
time at all, you’ll reset your sleep rhythms.
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2. Music Therapy
Music has been used since ancient times to combat insomnia. It
is a healing tool that can help to ease anxiety which can
contribute to poor sleep quality. The major advantage of this
technique is that it’s easy to use and has no side effect.
There are many different types of music therapies, and they differ
in the types of neurological stimulation they evoke. For instance,
classical music can be a powerful tool for comfort and relaxation
while rock music may cause discomfort. Try to go for soft
relaxing music that has sounds of nature like the ocean, birds,
waterfall, etc.
Several studies showed that people who listen to calming music
before going to bed had improved sleep quality during the night
than people who don’t. Hence, if you’re having trouble falling
asleep, this could be a solution.
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3. Power Down For Better Sleep
Sleep is not an on-and-off switch. Your body needs time to
unwind and ready itself for shuteye. Insomniacs often find it
difficult to shut off their brain at night. You can try to power
down for better sleep. This technique aids in quieting things
down so that your body will understand that it’s time to get some
rest. To set the stage for sleep, it is significant to unwind and dim
our mind.
For instance, if you take a warm before bedtime, it’ll create a drop
in body temperature, triggering the body to start prepping for
sleep. By taking a warm shower, your body temperature will slow
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down metabolic functions like breathing, digestion, and heart
rate. Your body will understand that it’s time to slow down and
relax. If you have the habit of listening to music before heading
to bed every night, your body will be conditioned that listening
to music at night signals bed time.
It’s all about habits and conditioning. Carve out at least half an
hour of wind-down time before bed to do breathing or relaxation
exercise to clear your mind. The goal of this power down hour is
to signal your brain that it’s time to wind down, relax and sleep.
4. Sleep In A Cool Room
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Those who’ve problem falling asleep usually have a higher core
body temperature immediately prior falling asleep as compared
to their healthier counterparts. Thus, this group of insomniacs
needs to wait for at least 2 to 4 hours before their body
temperature lowers and initiates sleep.
Research shows that the optimal room temperature for sleep is
between 16 to 20 degrees Celsius. When you're trying to sleep,
your brain enjoys the cold environment.
Besides, sleeping in a cold bedroom also helps in anti-aging. It
aids in releasing of anti-aging hormones known as melatonin, a
potent antioxidant that tackles inflammation, strengthens the
immune system, prevents cognitive deterioration and cancer.
There's a saying that those who go to bed early and rise early live
longer. It makes a lot of sense considering that sleeping in a cold
bedroom reduces neurodegeneration and oxidative stress. I can
go on and on regarding the anti-aging benefits of having a good
night sleep in a cold environment. But the key to enhancing the
production of anti-aging hormones in your body is to have an
adequate sleep.
And the first step to do that is to create an optimal sleeping
environment by lowering the bedroom temperature. Insufficient
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sleep brings a lot of harmful effects to your physical and mental
health. Ultimately, it can put your life at risk. So make sure to fix
your sleeping habits, and you can begin doing so by creating an
optimal sleeping environment.
5. Break A Sweat
Exercise early. It’s no secret that exercise improves sleep and
overall health. But a study published in the journal Sleep shows
that the amount of exercise done and when they workout make a
difference. Researchers found that women who exercise at a
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moderate intensity for at least 30 minutes each morning, 7 days
a week, have less trouble sleeping than women who exercise less
or later in the day. Morning exercise seems to positively affect
our body rhythms that in turn improves our sleep quality.
One of the reasons for this interplay between exercise and sleep
may be body temperature. Your body temperature rises during
exercise and takes up to 6 hours to drop back down to normal.
It's because cooler body temperatures link to better sleep. So it’s
important to give your body time to cool down before bed.
Sleep is a crucial part of our health and healing. Take it
seriously, and seek out the help of a functional medicine
practitioner if you can’t get your sleep under control. All these
require discipline and commitment. Once you reset your
biological clock and fall back into the normal sleep rhythm,
you’ll finally enjoy the benefits of restful, restorative sleep.
NightBuds - smart earbuds for better sleep
Experience sleep like never before - intelligent audio to help you improve
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Chapter 5: Lifestyle Modification for
Insomniac
In the previous chapter, we talked about the two fundamental
categories of remedies to overcome insomnia. However, these
extrinsic factors could not deal with the root of insomnia. Yes,
you can feel better after trying out those remedies, but insomnia
can only be healed completely if the origin of the problem is
removed. Otherwise, there is a high chance for insomnia to
relapse.
So what is the root of insomnia? For many, the primary cause of
insomnia is having a poor lifestyle and sleep habits. Simple
lifestyle changes can make a world of difference to the quality of
your sleep.
Although not all insomnia is caused by stress, but it is undeniable
that people who experience ongoing stress are more susceptible
to insomnia. In the case of stress-
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related insomnia,
treating or
eliminating the
stress will alleviate
insomnia. As
mentioned in the
earlier chapter of
this book, stress
affects the quality
of one’s sleep which
can upset his or her sleep rhythm. Thus, one will find it difficult
to fall asleep at night and stay awake during the day.
It is important to handle all parts of your life in the best manner
possible to ensure that you are at a healthy balance. You need to
make sure that you are getting sufficient sleep on a daily basis.
Sleep plays a major role in your physical health. Insufficient
sleep for a short time may make you more moody and irritable.
Long-term effects can be serious: cardiac problems, depression,
stroke, heart attack, to name a few.
According to sleep experts, several studies showed that when
people get sufficient sleep, they will not only feel better, but will
also increase their odds of living longer, healthier, and more
accomplished lives.
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To overcome insomnia, you should stay away from any nicotine,
caffeine, and alcohol. All of these will cause the mind to become
restless overtime naturally. Having a constant amount of caffeine
will force the mind to be more active than it is.
Most people need the energy to start their day, so they chose
stimulant. Caffeine is one of the most popular choices of
stimulant today to ensure alertness and wakefulness in the
morning and for the rest of the day. However, they’re ignorant to
the fact that caffeine is one of the leading causes of insomnia. It
screws up the natural balance of wakefulness and sleep.
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Therefore, insomniacs should stay away from these drinks to
have a quality sleep. Skip that coffee break, reach for a glass of
plain water instead of the coffee, which may be the reason why
you are having trouble falling and staying asleep at night.
Besides that, setting up a sleep schedule for yourself is one of the
best self-help techniques for insomnia. It is a major step in
overcoming insomnia for good. It is so important to go to bed at
the same time at night and wake up the same time every morning
because the body needs consistency. The body likes a routine. It
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thrives on habit. With a regular bedtime and wake-up time, your
body is more likely to stay on track. If you can, avoid alternating
schedules, late night parties, night shifts or other things that may
disrupt your sleep schedule.
When you have a difficult time falling asleep, try to drink a glass
of warm milk. It is a traditional remedy for insomnia, and there’s
evidence that it can help you to get better quality sleep. Not only
does milk help prevent hunger from disturbing your sleep, but it
also contains an amino acid called tryptophan, which is
converted in the brain into a "relaxing" chemical known as
serotonin. Calcium is very pro-metabolic, reducing stress and
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decreasing levels of parathyroid hormone, which has been
known to play a role in insomnia.
Not just that, you can always adjust your own daily schedule to
include time for yoga or meditation. There is an abundance of
evidence that yoga and meditation can improve sleep patterns,
often dramatically. Having some relaxation time for yourself is
important. These techniques can be done at home for both
comfort and privacy. It helps to increase the total flexibility of
your body, relax your mind and destress your body. Try to spend
at least 30 minutes a day to either meditate or yoga. Typically
meditation and yoga are best done in the early morning, in a
quiet place and with exposure to sunlight.
For meditation, all you have to do is sit down and clear your
mind. Try to listen to relaxing music to help calm you down. The
moment you start to get used to the idea of meditating
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throughout the day, the mind will be able to relax faster at night
and therefore you will have an easier time falling asleep.
As for yoga, you can either go for yoga classes with a bunch of
friends or practice at home for more privacy. It will benefit your
sleep in many ways. The practice of certain yoga postures will
increase the blood circulation to the sleep center in the brain,
which has the effect of normalizing the sleep cycle.
Remember, sleep is not a lifestyle choice or a luxury; it is natural
and necessary. So root out the underlying causes, change your
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diet, drink a glass of warm milk, set up a sleeping schedule, do
some yoga and meditate. Follow the pieces of advice mentioned
above, and eventually, you’ll get your quality sleep.
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Chapter 6: Switching Off
Battling Insomnia
Fighting insomnia is an uphill battle. When you are trying to cure
insomnia, you are actually trying to stop your mind from being
too active at night. There is no reason to be afraid of staying up
for countless nights in a row and wondering if it is all going to
end.
Worrying will only
bring about
sleepless nights. So
stop battling
insomnia in your
head! All that you
need to do is ‘Switch
Off’ your monkey
brain.
At night, you want your mind to slow down to the point where
you can quickly fall asleep. Having a proper amount of sleep
helps you to stay fully alert the next day, and ensures a good
night rest. One of the reasons why people struggle to fall asleep
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is because their monkey brain refuse to shut down. More often
than not, they start thinking about useless things that serve no
purpose but only hinder them from falling asleep.
Switching off needs practice. For many busy adults, the only time
they reflect upon their lives is during bedtime! It’s good to reflect
once in a while, but not during bedtime. Often times, this is the
biggest culprit that stops you from falling asleep.
So for those who want to reflect on their lives, consider waking
up earlier to have time in the morning to do so or even schedule
some time in the evening to do some reflection.
Stimulating Night = Bad Sleep
Another reason why people fail to switch off is that they have
many activities at night that are over stimulating, causing them
to stay awake instead of feeling tired. Some even love to have
caffeine at night! No wonder people are struggling to fall asleep!
So stay away from coffee, from your mobile phones, laptops,
televisions when it’s bedtime. Avoid activities that force you to
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think and require physical exertion at night. And most
importantly, avoid ‘Blue-screen’ from the electronic devices.
Never Miss Another Night of Sleep
Another key to fall asleep is to schedule your sleep. Most people
don’t do that. Instead, they choose to fall asleep only when
they’re tired. But what
they should do instead is
to set up their routine
and schedule their
bedtime. Upon
repetitions, your mind
will be conditioned to
switch off when the clock
hits the usual hour to fall
asleep.
Having a regular sleep routine is arguably the best technique to
ensure a better quality sleep. In fact, our bodies thrive on
consistent sleep schedule and regularity. Although there’s no
one-size-fitsall solution, having a consistent sleep routine
will definitely help in beating chronic insomnia once and for all.
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How To ‘Switch Off’ At Night
The first thing you should do after you have eaten dinner and
cleaned up for the night is turn off any of your electronic devices.
Having your phone or computer switched on when you are
getting ready for bed will stimulate your brain and it will
eventually hinder your sleep. Admit it, your electronic devices
are addictive, and you won’t know when to stop.
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The light will interfere your sleep pattern and cause you to stay
wide awake. It’s recommended to avoid using your gadgets at all
costs at least 1 hour before bedtime.
Reading before sleep is fine, but not through your electronic
devices. Reading a physical book as a hobby before bed actually
helps you in getting ready to sleep. It’s better not to read in your
bedroom. You’re encouraged to read in another room since you
do not want your mind to be active in the room that you need to
fall asleep in. Again, to condition your mind to switch off the
moment you step into your bedroom. If you can completely relax
when reading a book, then it’s fine to do it while laying down in
bed. Otherwise, it’s best to read in another room.
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The next thing you can do is listen to music and write down any
kind of reminders that you will need for the next day. The music
will help you to calm your mind and remove your stress away.
Try to listen to music that is smoother and slower in rhythm.
Listening to anything that is loud or exciting will stimulate the
mind, and it will be harder for you to fall asleep. For instance,
you’ll find yourself in a much-relaxed state when you listen to
classical music than rock music.
Another tip is to
plan your days
ahead before sleep.
Writing down
reminders for the
next day helps to
clear out your mind.
Staying awake in bed while constantly reminding yourself that
you need to remember something will keep your mind active.
Think of your notepad as a “dump it and forget it” vault. Simply
grab a piece of paper and scribble a few notes down. It will help
you calm down and fall asleep faster.
Another thing that you can do is have a relaxation drink such as
tea right before bed. However, make sure that you stay away
from caffeine, alcohol, and drinks with a high amount of sugar.
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A nice cup of tea can calm your mind down and helps your body
to relax.
This is also an excellent way to create time for yourself. A time to
quiet down and relax. You can do this while either reading or
listening to music. If you don’t find pleasure in drinking tea, then
consider having a light snack before bed. Do not consume
anything that is too high in calorie and difficult to digest.
Regardless, a light snack is good because sometimes, the reason
why you’re having trouble getting to sleep is simply due to
hunger.
Another way to ensure restful sleep is to bring down your room
temperature. The best way to do this is to set your bedroom
thermostat to be a bit cooler. Our body is conditioned in a way
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that when it enters a cooler environment, it will get a signal that
it’s time to rest.
Also, why not take a quick shower right before bed. Preferably a
cold shower to immediately cool down. Otherwise, you can try to
get a bed fan, a cooler mattress, or go for a short walk before bed.
All of the things listed above can be a part of your bedtime
routine. Go ahead and try them out and figure what works best
for you and your schedule. In no time at all, you won’t have any
trouble falling asleep and staying asleep again.
Conclusion
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I hope this book can serve and guide you in stopping or
preventing insomnia. You’re free to try any tips and strategies
listed in this book to ensure a restful sleep. After all, restful sleep
is the foundation for your mental and physical well-being.
Whether it’s artificial or natural remedy, lifestyle changes, or
setting up a routine, all these contribute to preventing insomnia.
So what to do next? It’s time to take action today!
Find out which of these methods work best for you and
implement them into your daily routine. Write them down and
imagine how your average day looks like when you add these
strategies to your routine.
Only by trying them out, you can find out the best way for you to
overcome insomnia.
NightBuds - smart earbuds for better sleep
Experience sleep like never before - intelligent audio to help you improve
and enjoy your sleep http://bit.ly/3iR7zau
~ The Transforming Chair With 10+ Ways You Can Sit ~
Now You Can Finally Sit Comfortably In Many Positions That Feel Great To Be You
Tweet
BeYou - The Transforming Chair With 10+ Ways You Can Sit Comfortably, now live on
Kickstarter #beyouchair #kickstarter #indiegogo
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Facebook
BeYou - The Transforming Chair With 10+ Ways You Can Sit Comfortably, now live on
Kickstarter #beyouchair #kickstarter #indiegogo
https://go.beyouchair.com/BYCPR
#beyouchair #kickstarter #indiegogo
Press Release
BeYou Is Your Transforming Chair With 10+ Ways You Can Sit
In Comfortably
BeYou is built by a team with decades of experience in sitting. “We sit in an office, we sit
working from home, we sit down to relax, we sit while eating. But despite our years of
experience, we suck at it.” says Adrian - the lead designer that took BeYou from concept to
reality.
From Idea to Prototype to Launch
With so many of us working remotely nowadays, finding a comfortable place that allows you
to get in the zone and skyrocket your level of productivity was one of the biggest issues the
team at beyouchair.com experienced.
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And because their growing team comes with such varied personalities, one more fidgety
than the other, they set off on a mission to revolutionise the way we experience sitting,
forever!
The answer was BeYou - a 2020 successfully launched Kickstarter campaign that aims to
bring the transforming chair to the home and work spaces of as many people as possible.
BeYou is brilliant at 3 things: it’s made of premium materials, it comes with unparalleled
versatility and, most importantly, it empowers you to enjoy the benefits of movement even
when sitting for many hours in a row.
BeYou – a literal game changer for people all over the world
Instead of telling you how to sit, BeYou transforms itself so you can finally sit comfortably in
any position that feels great… to be you.
Sitting on your BeYou is just as intuitive as tossing and turning while you sleep. Your body
will naturally tell you when it’s time to switch positions.
Then, all you have to do is listen to it. BeYou does the rest. Simply adjust and in only a few
seconds, the possibilities are endless!
With your BeYou transforming chair, you can do so much more than just sit.
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You’re free to work on your laptop, play on your phone, lounge to relax, take a zen moment
to yourself, do a few yoga poses and even take a power nap.
Key Benefits of BeYou Include:
10+ sitting positions you can switch between in seconds
Adjustable backrest that doubles as an elevated seat and table or work surface
Weight capacity of up to 400lb (181kg)
Armrests that double as extendable wings
Custom built quick-release hinges
Firm yet comfortable cushions made from high density foam of 2.37 lbs/ft3
(38kg/mc3) and 2.5" (6cm) thickness
Premium fabric that is stain resistant and highly resistant to wear and tear
An extra wide base and heavy duty wheels that make sure you’re stable, no matter
how you sit
Versatile wheels that work great on both carpet and hard surfaces
Auto-lock wheels prevent the chair from rolling away when you’re not sitting on it
The built in option of using wheels or fixed casters (included in the package)
Fits under most desks, no matter how you choose to sit
Perfect for any home or work setup
Top quality oak veneer
Kickstarter Launch Date
Those interested in supporting the BeYou Chair Kickstarter campaign can head over to the
official Kickstarter campaign to learn more about early adopters and exclusive Kickstarter
offers. The campaign launched on September 29th, 2020 and will be live for approximately
44 days. Opportunities to become an early backer of the project are very limited, so take
action now!