How sleep affects our overall wellness part 2


Welcome to our Post, on week 13 we are sharing part two of the importance of sleep. Here we have focused on research from authorities in this matter and we wish for you to find the answers that you are seeking either to share with a friend a family member or use for yourself, so many people are affected by restless sleep I know personally many of them and it amazes me that even very young people are having sleepless nights.

I-RAMA does not intend to prescribe or replace the advice of your health practitioner before you make any changes please consult with him or her, we are sharing studies and extensive research with the intention to provide you with insights from professionals that are qualified to do so.

We thank you for your loyalty and all the support and kind comments that we receive daily, without it we won’t be here from all of us at I-RAMA.


Reset Your Circadian Rhythms – And Sleep Well





 What is Healthy Sleep?




You know that sleep is vital to your physical and mental health. But, how can you tell whether you’re truly sleeping well? Especially if you work shifts, your sleep probably does not look exactly like other peoples’ sleep. It can be hard to measure your sleep patterns against those of the people around you.

On average, adults should optimally receive between seven and nine hours of sleep each night, but those needs vary individually. For example, some people feel best with eight consecutive hours of sleep, while others do well with six to seven hours at night and daytime napping. Some people feel okay when their sleep schedule changes, while others feel very affected by a new schedule or even one night of insufficient sleep.

Here are some statements about your sleep. If these apply to you, it’s a good sign that your sleep is on track. If you’re a shift worker and you don’t agree with many of these, it could mean that you need to make changes in your behaviors and routines to improve your sleep.

You fall asleep within 15-20 minutes of lying down to sleep.

You regularly sleep a total of seven to nine hours in a 24-hour period.

While in your bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping.

You wake up feeling refreshed as if you’ve “filled the tank.”

You feel alerted and are able to be fully productive throughout the waking hours (note, it’s natural for people to feel a dip in alertness during waking hours, but with healthy sleep, alertness returns).

Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.

Shift workers who try to sleep during the day often wake up after fewer than seven to nine hours, because of the alerting signals coming from their circadian system. This does not mean they don’t need seven to eight hours of sleep per day—it just means it’s harder to sleep during the day. Over time, this can lead to chronic sleep deprivation.


Circadian Rhythm

Sleep Drive and Your Body Clock


According to

Most people notice that they naturally experience different levels of sleepiness and alertness throughout the day, but what causes these patterns? Sleep is regulated by two body systems: sleep/wake homeostasis and the circadian biological clock.

When we have been awake for a long period of time, sleep/wake homeostasis tells us that a need for sleep is accumulating and that it is time to sleep. It also helps us maintain enough sleep throughout the night to make up for the hours of being awake. If this restorative process existed alone, it would mean that we would be most alert as our day was starting out and that the longer we were awake, the more we would feel like sleeping. In this way, sleep/wake homeostasis creates a drive that balances sleep and wakefulness.

The circadian rhythm dips and rises at different times of the day, so adults’ strongest sleep drive generally occurs between 2:00-4:00 am and in the afternoon between 1:00-3:00 pm, although there is some variation depending on whether you are a “morning person” or “evening person.” The sleepiness we experience during these circadian dips will be less intense if we have had sufficient sleep, and more intense when we are sleep deprived. The circadian rhythm also causes us to feel more alert at certain points of the day, even if we have been awake for hours and our sleep/wake restorative process would otherwise make us feel more sleepy.

Changes to this circadian rhythm occur during adolescence when most teens experience a sleep phase delay. This shift in teens’ circadian rhythm causes them to naturally feel alerted later at night, making it difficult for them to fall asleep before 11:00 pm. Since most teens have early school start times along with other commitments, this sleep phase delay can make it difficult to get the sleep teens need — an average of 9 1/4 hours, but at least 8 hours. This sleep deprivation can influence the circadian rhythm; for teens the strongest circadian “dips” tend to occur between 3:00-7:00 am and 2:00-5:00 pm, but the morning dip (3:00-7:00 am) can be even longer if teens haven’t had enough sleep, and can even last until 9:00 or 10:00 am.

The circadian biological clock is controlled by a part of the brain called the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus that respond to light and dark signals. From the optic nerve of the eye, light travels to the SCN, signalling the internal clock that it is time to be awake. The SCN signals to other parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or awake.

In the mornings, with exposure to light, the SCN sends signals to raise body temperature and produce hormones like cortisol. The SCN also responds to light by delaying the release of other hormones like melatonin, which is associated with sleep onset and is produced when the eyes signal to the SCN that it is dark. Melatonin levels rise in the evening and stay elevated throughout the night, promoting sleep.

In teenagers, research has shown that melatonin levels in the blood naturally rise later at night than in most children and adults. Since teens may have difficulty going to bed early to get enough sleep, it can help to keep the lights dim at night as bedtime approaches. It can also help to get into bright light as soon as possible in the morning.

Circadian disruptions such as jet lag put us in conflict with our natural sleep patterns since the shift in time and light cues on the brain force the body to alter its normal pattern to adjust. This is why jet lag can leave travelers feeling poorly and having more difficulty thinking and performing well. But these symptoms can also occur in everyday life when the circadian rhythm is disrupted by keeping long and irregular hours. Because of this, it is important to keep a regular sleep schedule and allow plenty of time for quality sleep, allowing these two vital biological components — the sleep/wake restorative process and the circadian rhythm — to help us perform at our best.



Natural Sleep Cycles

        According to

In 1929, an invention that enabled scientists to record brain activity challenged this way of thinking. From recordings known as electroencephalograms (EEGs), researchers could see that sleep was a dynamic behavior, one in which the brain was highly active at times, and not turned off at all. Over time, sleep studies using EEGs and other instruments that measured eye movements and muscle activity would reveal two main types of sleep. These were defined by characteristic electrical patterns in a sleeping person’s brain, as well as the presence or absence of eye movements.

The two main types of sleep are rapid-eye-movement (REM) sleep and non-rapid-eye-movement (NREM) sleep. On an EEG, REM sleep often called “active sleep,” is identifiable by its characteristic low-amplitude (small), high-frequency (fast) waves and alpha rhythm, as well as the eye movements for which it is named. Many sleep experts think that these eye movements are in some way related to dreams. Typically, when people are awakened from REM sleep, they report that they had been dreaming, often extremely vivid and sometimes bizarre dreams. In contrast, people report dreaming far less frequently when awakened from NREM sleep. Interestingly, during REM sleep muscles in the arms and legs are temporarily paralyzed. This is thought to be a neurological barrier that prevents us from “acting out” our dreams.

NREM sleep can be broken down into three distinct stages: N1, N2, and N3. In the progression from stage N1 to N3, brain waves become slower and more synchronized, and the eyes remain still. In stage N3, the deepest stage of NREM, EEGs reveal high-amplitude (large), low-frequency (slow) waves and spindles. This stage is referred to as “deep” or “slow-wave” sleep.

In healthy adults, sleep typically begins with NREM sleep. The pattern of clear rhythmic alpha activity associated with wakefulness gives way to N1, the first stage of sleep, which is defined by a low-voltage, mixed-frequency pattern. The transition from wakefulness to N1 occurs seconds to minutes after the start of the slow eye movements seen when a person first begins to nod off. This first period of N1 typically lasts just one to seven minutes. The second stage, or N2, which is signalled by sleep spindles and/or K-complexes in the EEG recording, comes next and generally lasts 10 to 25 minutes. As N2 sleep progresses, there is a gradual appearance of the high-voltage, slow-wave activity characteristic of N3, the third stage of NREM sleep. This stage, which generally lasts 20 to 40 minutes, is referred to as “slow-wave,” “Delta,” or “deep” sleep. As NREM sleep progresses, the brain becomes less responsive to external stimuli, and it becomes increasingly difficult to awaken an individual from sleep.

Following the N3 stage of sleep, a series of body movements usually signals an “ascent” to lighter NREM sleep stages. Typically, a 5- to 10-minute period of N2 precedes the initial REM sleep episode. REM sleep comprises about 20 to 25 percent of total sleep in typical healthy adults.

NREM sleep and REM sleep continue to alternate through the night in a cyclical fashion. Most slow-wave NREM sleep occurs in the first part of the night; REM sleep episodes, the first of which may last only one to five minutes, generally become longer through the night. During a typical night, N3 sleep occupies less time in the second cycle than the first and may disappear altogether in later cycles. The average length of the first NREM-REM sleep cycle is between 70 and 100 minutes; the average length of the second and later cycles is about 90 to 120 minutes. The reason for such a specific cycling pattern of NREM and REM sleep across the night is unknown. Some scientists speculate that specific sequences of NREM and REM sleep optimize both physical and mental recuperation as well as some aspects of memory consolidation that occurs during sleep, but this has not been confirmed.



Sleeping Positions



According to


There are three main sleeping positions with variables of each: side, back, and stomach. Sleep specialists recommend sleeping on your side in order to rest more comfortably and decrease the likelihood of interrupted sleep. While there are many variations of sleeping on your side, all of which are beneficial in helping to alleviate insomnia and chronic sleep deprivation, the most comfortable position involves bending the knees slightly upwards towards the chest area. For those with a bad back, consider placing a pillow between your legs to alleviate pressure on your hips and lower back. Sleeping on your side is actually encouraged for those suffering from back or hip pain or pregnant women since this position doesn’t increase pain in these areas.

If you prefer to sleep on your back, be careful as it may actually induce lower back pain and even episodes of apnea which interfere with normal sleep and restfulness. However, if you prefer to sleep on your back, there are a few minor alterations to this position that you can do to help sleep more soundly. Try placing a soft pillow or rolled up towel under your knees to facilitate the natural curve of the spine.

If you like sleeping on your stomach, you’re in for a bit of bad news…sleep professionals don’t recommend sleeping on your stomach as it causes strain on your lower back and possible neck pain. People who sleep on their stomach report increased restlessness caused by frequent tossing and turning in an effort to get comfortable. If you do sleep on your stomach use an extremely soft pillow or none at all so as not to put your neck at an awkward angle. For those with sleep problems, to begin with, it’s best not to sleep on your stomach.


Fetus position – A whopping 41% of participants sleep in this curled-up manner. Women are twice as likely to rest like this and it is listed as the most common position. These sleepers are said to have a tough exterior but are still sensitive and may appear to be shy but warm up quickly.






Log position – If you sleep on your side with both arms down, you are a social, easy-going person who is trusting, sometimes to the point of being gullible. The study showed 15% of people sleep like a log.







Yearner position – A close third is a side-lying position with both arms out in front of the body, with 13% of participants sleeping like this. Learners are noted to be open-minded and still cynical, suspicious, and stubborn about sticking to decisions once they are made.







Soldier position – These sleepers lie on their backs with arms down and kept close to the body. This 8% study is said to be reserved, quiet, without fuss, and hold themselves and others to a high standard. Soldier sleepers have a higher likelihood of snoring due to the flat-back position, which may not cause them to wake up often but may result in a less restful night’s sleep.






Freefall position – Those people who lie on their bellies with arms under or wrapped around a pillow with head turned to the side, makeup 7% of the population studied. Freefallers are brash, outgoing, and are very uncomfortable with criticism.







Starfish position – Sleepers who lie on their backs with arms up near their head or the pillow account for 5% of participants. These people are good listeners, helpful, and are uncomfortable being the center of attention. People who sleep in starfish position are more likely to snore and to suffer from a poor night’s sleep more often.




The 3 Main Sleep Positions

Sleeping on Your Stomach



The Good

  • Helps with digestion – I find this to be very true!
  • Reduces symptoms of sleep apnea and prevents snoring


The Bad

  • Causes neck pain when you turn your neck to the side
  • Possibly suffocate and die if you don’t twist your neck – almost happened to me
  • Wipes expensive moisturizer off your face and onto the pillow
  • Pressure on your joints and muscles from a misaligned spine
  • Potentially leads to pain, soreness, numbness, and tingling



I’m surprised this sleeping position isn’t more popular – only 7% of the population prefer to sleep like this – but I know I’m biased.

Sleeping belly down is good for cutting out the snoring but the negatives far outweigh any benefits it can bring. It’s arguably the worst position to sleep in for the many reasons listed above.

Even for massages, I’m wary of places that do not have elevated massage tables where there is a hole I can put my face when lying face down. Instead, they’d ask me to twist my neck to the side.

Good thing I don’t stumble on these places very often. When I do, I usually just walk right out. Usually, a proper massage table is an essential part of a Registered Massage Therapist’s toolbox.

Unfortunately, this IS my favorite position to sleep in and I do indulge from time to time, especially when my stomach isn’t feeling very well.

I don’t stay in it for too long – usually during the first 10-20 minutes of falling asleep. Then I turn over on my back to fall and stay asleep.



For more information and the other two sleeping positions please go to the Sleep Savy website at

How sleep affects our overall wellness Part 1 

family sleeping in bed

 On week 12, we are sharing a post on Sleep, it is amazing the lack-sleep issue. Are you getting a good night sleep? The Non-Sleeping has become an epidemic I even hear it from really young kids. It is amazing the number of drugs sold as a sleeping “AID”. An estimated 40 million prescriptions for such drugs were dispensed in one year alone, sales of generic Ambien (zolpidem tartrate) amounted to a whopping $2.8 billion and Lunesta another $912 million and is so many more aids being sold as we speak. Prescription sleep aids are some of the most heavily marketed drugs to the public. The issue here is that we are not addressing the bottom line source of the problem we are only suppressing the symptom, no long-term relief not to mention the side effects, addictions and the challenges get bigger and bigger. Here we did extensive research and we have authority based information to aid with this epidemic. We ask you to keep in mind that we are not Doctors. We are not prescribing or telling you to do any changes without consulting with your Health Practitioner before you make any changes. We are sharing information well researched and is very important that you the reader go through all the Posts. We are starting here with Post 1 and we will keep posting the follow-up Posts, it was too long otherwise and most people don’t have that attention span or “Time” even though it is a major subject for so many people. We wish for you the reader to find a solution to your sleeping challenge if you have one and if you don’t we are very happy for you. We are sure that you either know someone or will run across somebody that will really appreciate the information, so please pass it along and thank you for the support and following our blog. We take pride to do the research and love making a difference. Thank you from all of us at I-RAMA.



Recommended Lifestyle Changes for Insomnia 




How Electronics and Technology Affect Sleep Quality


Do you experience pangs of sleep loss? Has it been some time since you’ve gotten a decent night’s sleep that you’ve simply just accepted that this is the way it is? Some people grew up with insomnia or they have small children and is not much choice. While those reasons are often quite valid as we say(especially the small children, I should know not only  I have raised babies I also worked in the Film Industry), sometimes you have to look past the easy blames and really determine if there’s some other reason you’re not sleeping well. Like too much technology, perhaps. There are so many ways that technology affects our sleep. But I’ll overview the most common, and ones that I’ve determined are a challenge for so many people so you can decide for yourself if it’s something to consider.



So, What Are The Common Techno Dangers To Watch For?

1) Wi-Fi Signals


Can you tell that there is technology running when you enter a room? You can almost feel the low hum of radio signals in the air. Well, you’re not crazy. This is a thing.Devices that emit a Wi-Fi signal are negatively affecting your sleep. Everything from a wireless router to cell phones, I-Pad, etc. anything that produces a source of wireless internet in your home will fill the area with invisible electromagnetic signals and our brains get affected and respond to that.


A study was carried out in 2007 where scientists took two groups of people and put them in two different rooms. One group had real cell phones in the room with them and the other had fake ones. Neither one of the groups knew that ones were fake. But the group exposed to actual cell signals and Wi-Fi waves had a significantly harder time falling asleep and staying asleep in that experiment. So how can you determine whether or not Wi-Fi signals are interfering with your ability to get a good night’s sleep? It’s simple. Spend one week with all electronic devices removed from your bedroom and that includes shutting off all devices and unplugging the TV and alarm clocks an less they are battery operated or better yet if you have your electronics plugged into a power cord just click it off. After the first few days, you should experience better sleep. If not, then you should dig a little deeper.


2) Bright Screens


So, here’s another tip. In order for us to efficiently fall asleep, our bodies have to go through a process. And part of that particular process is creating melatonin. Melatonin signals our brain that it’s night time, time to sleep and regenerate. But when we stare at bright screens, the light that is absorbed through our eyes delays the release of melatonin and is a reason for that. Thus, making it harder to fall asleep. Nowadays, with the dawn of smartphones, eReaders, and tablets, let’s not forget TV we often spend hours at night staring at a bright screen before we have to go to sleep. Even on the lowest brightness setting, it’s still too much for our eyes and for the release of Melatonin the system is very sensitive for a reason.


A study was done by Mariana Figueiro of the Lighting Research Center at Rensselaer Polytechnic Institute where she and a group of researchers tested the effects of bright screens on a group of volunteers. The results were absolutely conclusive. People who stared at a bright screen for two hours prior to going to sleep simply could not do so. It took them a long period of time. So how can you rectify this and rule it out for yourself? Try a week quitting the screen time at least two hours before bedtime. If it’s reading you do, then try hard copy books for a while. If it’s work, maybe on a laptop, then try wrapping it up earlier in the day. But if you must use technology at night, there are programs and apps to help with this issue. They monitor when it starts to get late and will “warm up” your screens from the cold blue to a soft pink, also you can purchase blue screen shields for very little money, here is a link below.



3) Info Overload


One of the cons to living in the modern world is the fact that most of us live a “cyber life”. It’s tough to get through a single day without using some form of electronic. And for the most part for the purpose of seeking information, gaining knowledge, researching products etc. We fill our brains up with information all day long about one thing or another. Whether it’s an action-packed TV show or late night news or even a website full of articles to read we are constantly on it. It’s called cognitive stimulation and while it’s great for exercising our brains, it’s best done throughout the day, not at night and like anything else in moderation.

We need at least two hours’ prior to bedtime to help our brains relax and wind down from the overload of the day’s events and the new information well collected in so much abundance. But if you’re laying in bed with your digital device, reading all about the latest updates on the election or fumbling through science articles, then your brain will be buzzing with lots of stimulation. So how can you balance this? Well, it’s easy to stop winding up your brain before bed. There are many ways technology affects sleep, but even watching a boring TV show can stimulate it because the response that happens in your body, the neurons firing up, don’t know the difference from fiction to reality the nervous system still gets activated and will stop you from a restful sleep and that is just the reality of it.



4) Unlikely Alarms


We all are aware that who owns a cell phone most likely set the alarm on it. That’s just common action nowadays. But these aren’t the types of alarms I’m talking about. I’m referring back to the fact I mentioned before; we’re all living wired lives and even in our sleep we’re still “connected” when we go to bed. To better describe you the scenario, ask yourself if you’ve ever woken up in the middle of the night because your phone alert you to a new message or update on social media. What about text messages and voicemails? They all create sounds to alert you and our brains and nervous system get going and we proceed to go into a marathon of thoughts even do is nothing we can do in the middle of the night about what we are thinking about still we lose sleep.

We are not generally aware, but technology has become so commonplace that we simply accept these annoyances as a part of everyday life. But it’s seriously affecting the way we sleep and the quality of rest we incur and with that affecting the overall of our health, relationships, and general performance. So, to change this issue, I tried a test for ten days. Before going to bed I turned off all electronic devices, I like to use a power strip so I turn all off it at once. I got my old battery operated alarm clock and used that in place of the one I normally used on my phone. After an adjustment period of two nights, I began to sleep straight through the night and woke up feeling rested. Coincidence? I think not.



5) White Noise


We don’t have to believe it, electronic devices create a noise. It’s a low hum on a particular frequency and most people can’t pick up on it with the naked ear. But it is there and it affects us regardless we hear it or not. Is call white noise, but it’s really just the electromagnetic waves of the operating system of the devices, like in computers etc. While is of some belief that white noise is meant to help you sleep by cutting down on the difference between background noises like city streets and such, the kind of white noise I’m talking about is the opposite. It’s the minute buzzing that all of our devices constantly radiate, keeping us awake without us really knowing.

The sound enters into our brains and keeps us on the edge of consciousness, never really allowing us to fall into that deep sleep we actually need and without really realizing it happens over and over when devices are on. This is called Rem sleep and it’s crucial that we have it in order to properly rest our minds and bodies and regenerate. There are three levels of sleep that we go through each night; a light stage where we’re still half awake but slowly falling into slumber. Then there’s stage two where our heart rates slow, our temperature drops and our muscles relax. Then there’s REM. It’s the mother of sleep stages and without it, we never really rest. How to manage it?  Either turn off or remove electronic devices from your bedroom before you go to sleep I even go further I turn off all of it in the house. Have ever open your car doors from inside your house? well, it went through walls right? if you have internet and phone signal inside a building no matter how tall it means that the signals are everywhere correct so turning you room apparatus off won’t really solve the issue.


6) Addiction


This one is true for so many people and unfortunately for the majority of kids. With the rise and increase of technology, so has our addiction to it. We have constantly plugged in anywhere we go and dangerously even when driving, eating, having a visit with friends or family etc. If someone told you ten years ago that you could access the entire web, operate Microsoft programs, watch TV and movies, and read books all over your telephone you’d probably have laughed. But it’s the reality we live in. When our phone runs out of charge or we leave it at home or anywhere else, we feel a teensy bit lost. Let’s be honest. It’s hard, oh so hard, to let go and get through a single day without the aid of technology. Myself, I just to spent late hours sitting in bed reading eBooks and doing research, answering emails and hanging out on social media for our blogs and sites.
So I recommend putting the phone and devices away in another room OFF!!! away (somewhere you can’t reach it at night.


All of these things affect our sleep schedule, the predetermined settings that we’ve programmed our brains to follow. By staying up a little bit later than normal each night, we unknowingly push back our sleep schedule and when you understand and learn how the natural cycles in your body work you will see the value of staying in check with the Cyberworld and controlling your urge to be in it at all times. Then, on nights where we get the chance to go to bed early, we simply can’t fall asleep until the late hour we’re now used to. So, the solution? Cold turkey is best for me I don’t like to prolong the obvious it doesn’t make sense. Unless you need your devices for work and even do manage your time better, is times perhaps that you have no choice but does n’t mean is every day correct? Set a limit and cut off time each day.


Meditation for Sleep


Good sleep provides your body with many necessary conditions for regeneration. When you say you want better sleep, you’re basically implying that you want to provide your body and mind more optimal conditions for rest and regeneration. To have better sleep, it’s important for everyone to engage in some form of unwinding like meditation for sleep.  Meditation for sleep, how can this help you?


Here is Dr Black’s contribution


David Black, Ph.D., assistant professor of preventive medicine at the Keck School of Medicine of the University of Southern California. DR David S. Black said meditation greatly helped settle the brain’s arousal systems. And unlike widely used sleep drugs, it does not have potentially severe side effects, said Dr Black, an assistant professor of preventive medicine at the University of Southern California.

With the many health concerns pertaining to sleep aid medication, he added, “meditation appears to be a safe and sensible health-promoting practice to improve sleep quality.”


From Harvard University


Dr Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine. “Mindfulness meditation is just one of a smorgasbord of techniques that evoke the relaxation response,” says Dr Benson.

The complete relaxation response, a term he referred to in the 1970s, is a deep physiological shift in the body that’s the opposite of the stress response. This relaxation response can help ease many stress-related issues, including depression, pain, and high blood pressure, to mention a few he stated. For many people, sleep disorders are closely tied to stress, says Dr Benson.

There are so many recent studies about meditation and sleep here is a good place for you to do research and source and this will help you be aware of your mind, body connection, also enjoy and please share and like in our social media please it is what help Blogs stay.

Meditation practices have been a lifestyle practised thousands for years. Consistent meditative practices help to integrate the brain functions in a much more efficient way, regulate various physiological mechanisms resulting in a state of mental and physical well being. Studies of long-term meditation practitioners have shown that Meditation helped to achieve a state of “restful alertness” a state of deep physiological rest that is associated with periods of respiratory suspension without compensatory hyperventilation involved, decreased heart rate, heightened galvanic skin response along with enhanced overall wellness (Wallace, 1970). This restful alertness state of being and hypometabolic state were believed to be the outcome of physiological and biochemical changes brought about by meditation practices (Young and Taylor, 1998).



Meditation, Melatonin, and Sleep



Meditation practices are reported to regulate the hypothalamus pituitary adrenal (HPA) Axis and as consequently the cortisol and catecholamine levels (Jevning et al., 1978a; Infante et al., 2001)increase. Meditation techniques were also known to increase dehydroepiandrosterone (Glaser et al., 1992), anterior Pituitary hormones like growth hormone, thyroid stimulating hormone (TSH), prolactin (Jevning et al., 1978b; Werner et al., 1986; MacLean et al., 1997), and melatonin levels (Massion et al., 1995; Tooley et al., 2000) when you click on the links it will show you the studies done on it.

Melatonin, as we know, play a vital role in the physiological regulation of sleep in both blind and normal individuals (Pandi-Perumal et al., 2006). The Melatonin rhythms follow a raising and falling phase with corresponding alterations in sleep propensity (Dijk and Cajochen, 1997; Dijk et al., 1997).The use of Melatonin is known widely for the management of sleep rhythm disorders due to jetlag, night shiftwork, and insomnia (Martinez and Lenz, 2010). Aside from its role in sleep, melatonin acts as an antioxidant and immunomodulator (Maestroni, 2001),, an antiaging agent, and helps in bringing sense of wellbeing (Armstrong and Redman, 1991; Reiter, 1995; Maestroni, 2001; Guerrero and Reiter, 2002; Pandi-Perumal et al., 2006). When we start ageing we decrease the melatonin secretion (Sack et al., 1986) and hence affect the sleep quality in the more mature population.

Meditation practices are well reported to enhance the melatonin levels (Tooley et al., 2000),

Meditation increases melatonin concentration by slowing its hepatic metabolism or augmenting the synthesis in the pineal gland (Massion et al., 1995). Diurnal melatonin levels were found to be significantly high in meditators (approximately 300 pg ml) than non-meditating controls (65 pg ml; unpublished data). We have to be aware that by considering the role of melatonin in sleep maintenance, it is concluded that meditation practices enhance melatonin levels and hence the quality of sleep, with all this in mind meditation has a tremendous benefit on quality of sleep and by that the results of a wellbeing that otherwise is not easily accomplished.

Below we are sharing a great meditation that will change the way you enter your journey to sleep, enjoy, from all of us at I-RAMA.


Deep Sleep – Guided meditation By Cory Cochiolo








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