Sometimes the alarm on your iPhone isn’t loud enough to wake you in the morning, or maybe you need multiple alarms, because you’re a deep sleeper. If beside your bed you find an alarm clock, your iPhone charger, and a radio, then it’s time to replace those items with a sleek iPhone alarm clock dock.

We believe that waking up should be just as pleasurable as falling asleep, so we’ve put 3 of the best iPhone alarm clock docks through our morning tests so that you can find the perfect bedside companion. We tested each one for real world usability, looking at things like how easy it is to find the snooze button.

Here are the top 3 iPhone alarm clock dock available on the market today.

#3 – iHome iP16GX Portable 30pin iPhone Speaker Dock

If you’re looking for portability at a good value, look no further. The iHome iP16GX is a small, but powerful dock that you can use anywhere – the beach, the cabin, and yes, your bedroom. With the smallest price tag out of the 3 docks we tested, $49 makes it the best sounding dock for the money. 147 reviews on amazon with an average rating of 4.5/5 can’t be wrong.

#2 – Sony ICFCS15i 30pin iPhone Speaker Dock

The Sony ICFCS15i is a favourite of many, and with its classy look and ultra rich sound its easy to see why! Above and beyond the standard Spec of 1,2,3 the ICFCS15i comes with a handy remote which we fell in love with. We found the Sony to be the easiest to use dock we tested, and we really enjoyed the “Mega Bass” feature which we found was exclusive to the Sony dock only. All in all a great dock, especially for hardcore Sony fans.

#1 – iHome iA9BZC App-Enhanced 30pin iPhone Speaker Dock

The perfect blend of price and performance, the iHome iA9BZC is a full-sized dock designed will fill your room with rich, beautiful sound. The iHome iA9BZC comes with the ability to customize and update your dock iHomes via downloadable apps. Some other features of the iA9 and a closing call to action.

Remember that even if you cannot find a dock your like, there are a few iPhone alarm clock apps to give you these abilities on the App Store, so don’t let this be a deal-breaker.

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10 Things You Can Do If Your Baby Won’t Sleep

Signs of Sleepiness

If your child is rubbing face, pulling on the ears or fussing, these may be signs that your child has exhausted all his energy and he needs to go into the rest phase.

Use a Lullaby

Try to connect something with his sleep. For example, sing a lullaby, rock a little and lay him in bed. With time, the child will start associating lullaby and rocking with sleep time.

Keep the baby busy during the day

Try to keep your baby busy during day, and do not worry about slamming doors and washer sounds. When the night comes, keep disturbances to a minimum and feed him low. With time, your child will be able to differentiate between day and night, and associate night with sleeping.

Try to stop giving the baby sleep aids

Lay him on bed, give him a quilt and allow him to sleep on his own. If your child develops a habit of feeding, snuggling or rocking at sleep time, your baby won’t sleep without these aids.

Try giving the baby sleep aids

Your child may have a better sleep time if he is given a sleeping aid. This can be anything from his favorite quilt to a soft toy.

Do not attend immediately when crying

If your child wakes up in the mid of night, do not go over to him immediately. Wait for a moment and let him keep making singing or cooing sounds. He may fall back to sleep on his own.

Use soothing sounds

Sound machine can be a good idea to ensure that no slamming doors can wake up your baby. Sound of rain can keep your baby’s room at constant noise level.

Stay clam

Studies have shown that if you keep yourself calm and peaceful, your child will also receive similar vibes and it would be easier for him to go into sleep.

Avoid late evening naps

If your baby won’t sleep at night, chances are that he slept too much during the day. Try to make little changes in his schedule and avoid late evening naps.

Don’t sleep beside the baby

Sometimes, your baby may wake up if he does not find you by his side. Try to stay away from him during sleep. With time, your child will learn to sleep without you.

Summary

Even a good sleeper needs some help every now and then. Following even one or two of these can do the trick and your baby may sleep well for the whole night.

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How Much Sleep Do You Need?

The Importance of Sleep

Sleep is a mechanism of the body by which it shuts off from the external world and repairs itself. A variety of maintenance work goes on inside the body while we sleep peacefully. Sleep is like restoration work that makes you ready for a busy day ahead. But unfortunately we do not realize the importance of sleep and simply take it as a resting time. As a result we do not even think about whether we are sleeping adequately and giving body enough time to repair itself.

How Much Should You Sleep?

There is no concrete answer to this question. The answer depends on your age and your individual need for sleep. Doctors follow a general rule which I am presenting here.

Some adults may need only 7 hours to be at their productive best while others may need at least 9 hours to feel refreshed. Basically how much sleep you require depends on your physiological conditions.

Quality vs. Quantity

There is another point that I want to stress here. Although many people stress the importance of sleeping 7-9 hours, but most of them do not say anything about the quality of sleep. Unless you are getting sound sleep, you will not feel refreshed, no matter how long you sleep. So, the quality of sleep is equally important.

Sleep Less or More?

Sleeping more is as injurious to health as sleeping less. It has been found out that people who sleep more are at risks of developing several diseases and even higher mortality rates. So, it is essential that you sleep as much as you require but neither more nor less.

How to Determine How Much to Sleep?

Studying yourself will provide you with the answer. How do you feel after a night’s good sleep? Study your mood, productivity and energy after sleeping less or more. By assessing your body and its need you will come to know how much sleep is adequate for you.

Summary

You should give sleep the priority it requires. Make it a habit to hit the bed early and follow a strict sleep routine. A power nap during the day may unleash fresh energy for you. Connect to your body and its needs and you will know how much sleep you require.

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The 5 Stages of Sleep

Stage 1

It is the stage of light sleep from which you can be easily awaken. You start losing your muscle tone. You may also experience hypnic jerks i.e. being stirred from a doze. You lose sensory attachment to the physical world and your brainwave frequencies also drop substantially. It is a brief stage in which the body slows down.

Stage 2

This is a stage of light dreamless sleep which comprises of almost 50% of your sleep. You lose nearly all muscle tone. The brainwaves slow further but with occasional bursts of higher frequency waves known as sleep spindles.

Stage 3

This is a deep sleep stage from which it is hard to wake someone. This stage is also known as Slow Wave Sleep. The brainwaves are at their lowest. This is also a dreamless stage but sleepwalks are most common in this stage. If you are awaken from this stage you will feel confused and dopey.

Stage 4

This is a vital stage in sleeping because in it the body and the mind are re-energized. Being in this stage is essential to feel refreshed when you wake up. In this stage you experience deepest Slow Wave Sleep.

Stage 5

This stage is characterized by REM or rapid eye movement. It is also known as active sleep as you dream in this stage. In this stage the blood flow increases. The breathing and brain activities are also augmented. The muscles of the limbs go through periods of paralysis. The stage 5 of sleep is related to healthy functioning of the brain. It plays a key role in creating long term memories.

Summary

On an average we go through the five stages of sleeping 4-6 times in a night. Each cycle ends with REM or stage 5 and the first REM occurs after 90 minutes of initiation of sleep and continues for almost 10 minutes. With each cycle the REM becomes longer and the final one lasts for over 1 hour. With age the amount of REM sleep decreases.

Studying the 5 stages of sleep is essential to understand human physiology and how the brain functions.

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Getting the proper amount of sleep is critical for various reasons. Sleep allows our body to rejuvenate itself, and getting sleep on a regular basis also prevents premature aging. If you are looking to get that much needed sleep that you have been lacking, here are 4 ways to get good sleep and stay healthy for life.

Four Ways to Get Good Sleep and Stay Healthy for Life

Staying Active

Having a busy life style does wonders for our sleep patterns. You are pushing your body hard throughout the day, and in the process you are not allowing your body to slow down or become inactive. Joining a fitness club, recreation groups, or other organized social gathering venues will keep you active throughout the day. This constant activity will allow your body to prepare itself for that much needed sleep at night.

Following this pattern on a regular basis, you will train your body to stay active during the daylight hours, and to shut-down and rest at bedtime.

Talking to a Counselor

Life is filled with many setbacks and disappointments. How you go about handling them can lead to stress and anxiety. Many people feel they must deal with these emotional roller coasters alone. They refuse to seek professional help. Worry can leave you with many sleepless nights as well as increase your chances of severe medical conditions.

Stress and anxiety prevents you from sleeping at night. If you are loosing sleep due to constant worry, seek professional help immediately. Prescription drugs and other natural herbal remedies can help clear your mind and allow you to get a good night’s sleep.

Daily Exercise

Starting a daily exercise routine does wonders for the mind as well as the body. Becoming physically fit has been known to prevent certain sicknesses and diseases from taking over the body. Having certain health complications requires the use of prescribed medications. These drugs may tend to have both a positive and negative effect on the body as a whole.

Avoiding these health issues permits you to live a stress free life, which in turn allows you to sleep at night. When you begin to exercise, the body begins to release important chemicals that increase your activity level while reducing stress and anxiety. As you can see, exercising on a regular basis will help the body ward off any sicknesses, and it will relieve any unwanted stress and anxiety in your life. These benefits alone will allow you to get that much needed sleep at night. Getting exercise is definitely a powerful way to get good sleep.

Maintaining a Proper Diet

A healthy diet goes a long way when you are seeking more ways to get good sleep. Maintaining a proper diet prevents sickness and other health related problems; it will also hinder you from getting the sleep that is needed to perform on a daily basis.

Consuming beverages with high levels of caffeine on a regular basis increases your metabolism at an alarming rate. Consuming high amounts of alcohol on a regular basis will also increase your metabolism as well as increase your chances of many health related issues. Increasing your metabolism in the evenings will prevent you from getting adequate rest. With the increase in health related issues, anxiety and stress levels will begin to elevate. As you can see, maintaining a proper diet has a huge impact on the amount of sleep that you get on a nightly basis.

Summary

Getting the proper amount of sleep on a regular basis will do wonders for you as well as the loved ones around you. Sleep allows you to live a life full of love and laughter. Your body is able to recharge itself fully after a full days work. Your immune system as well as many of the body’s vital organs is allowed to operate on a more efficient level. If you are finding it difficult to get the proper amount of rest on a regular basis, follow these four ways to get good sleep and you should have no trouble getting to bed at night.

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5 Consequences of Sleep Deprivation

Memory Loss

There are 5 stages of sleep. The 5th stage, or “REM” sleep, is very important because long term memory is created in this stage. People who get inadequate sleep suffer from a loss of memory. The working memory is severely affected and we take more time to perform certain tasks. We cannot perform thinking tasks that require more alertness. Learning new tasks also becomes a problem as the ability to focus decreases.

Alzheimer’s Disease

Recently, several studies have been conducted that relate the risk of Alzheimer’s disease to lack of sleep. All over the world the number of people being affected with Alzheimer’s disease is steadily increasing. In this disease, beta-amyloid plaques are formed in the brain. Orexin is a powerful compound that is related to wakefulness. With increase in orexin in the body the formation of beta-amyloid increases too. As we sleep less, orexin production increases which is turn stimulates production of beta-amyloid.

Hormone Imbalance

When we sleep, the body doesn’t only rest, it also repairs. Hormonal balance is maintained by regulating the production of several hormones when we sleep. Lack of sleep disrupts this balance, leading to hormonal imbalance that unleashes a host of medical problems.

Obesity

Obesity is directly related to sleep deprivation. Production of hormones that control appetite and feeling full are disrupted due to lack of sleep. This leads to overeating and sugar cravings, which are directly related to weight gain. High blood pressure and diabetes are also related to sleep deprivation.

Depression and Anxiety

Too little sleep may lead to depression and anxiety. As you sleep less your creativity suffers. You cannot hold your attention span for long period. Retaining information also becomes a problem as the brain does not function at its optimal levels. All this leads to psychological problems like depression and anxiety.

Summary

Sleep deprivation for a longer period may prove harmful for the health. Doctors and scientists are increasingly stressing the importance of sleeping 7-8 hours in a day. You should create a balanced sleep routine that helps you get adequate amounts of sleep.

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How Sleep Affects Weight

Their Relationship

Several studies have been conducted to find the relationship between sleep and weight. These studies throw up some fascinating information like sleep can actually help in losing weight. This has induced many doctors to prescribe their patients to sleep adequately at night. At least seven hours of sleep is necessary to help the body rejuvenate and produce hormones that play key roles in maintaining weight and overall well-being.

The production of two vital hormones, namely Leptin and Ghrelin are related to sleep. Ghrelin is produced in the gastrointestinal tract and stimulates our appetite. It is responsible for making us feel hungry. On the other hand, Leptin is produced in the fat cells and signals the brain when we are full.

Inadequate sleep plays havoc on the balance of these two hormones. When you sleep less, Leptin levels go down making you feel less full. On the other hand, Ghrelin levels rise, which makes you crave for food. You end up feeling hungry and overeating as a result of sleeping less.

Moreover, lack of sleep also increases anxiety and depression in individuals. Feeling stressed out is also common amongst people who sleep less. This makes losing weight more difficult because people do not feel motivated to exercise. Moreover, bingeing is also very common in people suffering from depression and stress.

Thus, not getting adequate sleep can cause you to gain weight or make losing weight difficult.

Get Enough Sleep

It is essential that you get enough sleep to let your body rest properly and also maintain hormonal balance. You should follow a sleep routine that will induce good sleep and make you feel refreshed in the morning when you wake up.

Have your dinner early and make sure that you stay away from caffeinated products. Create a relaxing environment before you hit the sack to induce good sleep. Listening to soft music, reading light books and taking a warm bath will help you to catch forty winks easily.

Summary

It should be clear now how sleep affects weight. Basically, they are directly related. Getting adequate amounts of sleep will help you maintain a healthy weight. So, sleep tight and find your way to a healthy body.

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Sleep is a natural part of our life and is essential to be in optimum health. An individual spends over one third of his life sleeping. No, this is not wastage of time as sleep is essential to rest the body and rejuvenate it. Here are some facts about sleep and sleep cycles that you never knew.

Problem Sleepiness

Our body has its own cycle of wake up time and sleep time. Usually at night, the body gets tired and needs sleep to refresh itself. But some people may feel sleepy when they are expected to be awake. This is known as problem sleepiness. You may not realize but it is a grave problem that leads to memory lapses, fatigue and loss of energy, difficulty in concentrating and emotional instability. In fact, every year, around 100,000 automobile crashes occur because of sleepiness of the drivers!

Sleep Cycles

You may know that there are 2 sleep cycles, namely, REM and NREM which happen over 5 stages of sleep. But these 5 stages do not take place sequentially. The first four stages happen sequentially and after that the 2nd and 3rd stages are repeated and then the 5th stage occurs.

The REM stage is the most important stage of sleep. During the first cycle, the REM lasts only for a few minutes and with each cycle, it increases progressively.
The REM stage is quite opposite to the other stages of sleep. During REM, the brain activity is intense with the large voluntary muscles mostly paralysed. This helps in consolidating learning and memory creation. But during the other stages, the blood flow is directed towards the muscles and away from the brain. It is believed that physical energy is restored during these stages.

Sleep Deprivation

A lot of researches are conducted on sleep deprivation and its effect on the human body. There is a simple way to determine whether you are sleep deprived. If you take less than 5 minutes to fall asleep at night, you are sleep deprived. Ideally you should take 10-15 minutes to fall asleep at night.
Prolonged wakefulness causes paranoia, slurred speech, hallucinations and memory lapses.
Sleep deprivation takes a heavier toll on performance of teenagers than adults.

Dream and Sleep

Dream occurs both in REM and NREM sleep cycles. Dreams viewed during REM are more bizarre. NREM dreams lack imagery and are more repetitive.
It is not known whether other species dream like humans.

These unknown facts about sleep cycles may help you to know sleep well and sleep more soundly to lead a healthy life.

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Eating Habits for Better Sleep

Our search for how to sleep better leads us to popping pills that creates different sets of health problems. But there are simple ways to sleep better. By changing your eating habits and including certain foods in your diet you can actually sleep better.

Change your meal time

Do you have a habit of eating late at night? Get rid of this habit immediately. You should ideally not have any heavy meal before bedtime. Try to have your dinner at least 2 hours before you hit the sack. If you feel hungry opt for peanut butter sandwich or anything light before going to sleep. Having fruits or cherry before retiring for the day is a good habit that you should inculcate.

Include fruits in your diet

Fruits not only help you to look fresh and young they also make you sleep better. The chemical tryptophan induces sleep and fruits like bananas and mangoes are loaded with it. Include these fruits in your diet and you will know how to sleep better.

Bananas also balance levels of melatonin and serotonin which is essential for good sleep. You can always include it in your dessert along with honey and cherry for a deep sleep.

Legumes are good for sleep

Legumes come with high levels of vitamin B which soothes the nervous system and helps you to sleep soundly. Replace animal protein with legumes like lentils and black- eyed peas in your dinner and find yourself snoozing faster.

Opt for whole grains

Dieticians insist that you eat more of whole grains to lose weight and stay fit. But there are other reasons to indulge in them. If you are serious about finding how to sleep better, whole grain bread and brown rice should form a part of your diet. Whole grains contain healthy levels of tryptophan and melatonin that helps you to sleep better throughout the night. Moreover, whole grains like oats soothe the body and keeps away hunger pangs at night. This helps you to skip midnight snacks and stay healthy and fit.

Choose your tea wisely

Caffeine may give you a high but remember it makes you sleep less. Opt for herbal tea to soothe your nerves and to have a sound sleep at night. Herbal tea is good for your skin and health too. Blend your herbal tea with lavender or mint and see how it helps you to relax.

Summary

Just making a few changes in your eating habits will help you to learn how to sleep better. Opt for healthy eating habits and doze off quickly.

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Reasons Why We Cannot Sleep

If you answered YES to the above questions, don’t worry, just begin to understand these 5 things. You are among the 50% of people worldwide who report having sleep problems. In a recent survey of 1,000 men and women (National Sleep Foundation), 52% of women and 45% of the men said they have trouble sleeping.

You have too much stress

Unfortunately, there are numerous sources of stress that can leave any of us facing sleepless nights. However, if your life includes an inordinate amount of stress, then you may be having trouble sleeping to the extent that you are experiencing negative side effects.

You are drinking caffeine in the evenings

Caffeine is, of course, a stimulant which will keep you awake. Tea, coffee, energy drinks and chocolate all contain caffeine. We recommend that you avoid caffeine drinks at least 5-6 hours before bedtime.

You are getting too much sleep during the day

Physicians recommend that if you must take a nap, you should only sleep for 30 minutes during the day. If you take longer naps, then your body will not be able to adjust and you will not be able to sleep well at night.

You are not getting proper exercise

Exercising provides health benefits – a good night’s sleep being one of them. Getting 30 minutes of exercise a day is important for a good night’s sleep. However, exercise before bedtime can actually have the reverse effects.

Your sleep pattern

A sudden change in your sleep pattern will make it very hard to sleep properly.
Shift work or disruptions from babies are common reasons why people have trouble sleeping.

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