And we round off this weeks articles with 5 easy things you can do to improve your sleep. 

Food:

What you eat at night makes a difference on your sleep. The most important thing is to avoid going to bed with a full stomach. Digestion hampers the quality of your sleep and sleep makes for poor digestion time. This will make you wake up foggy and feeling unrested. You should also allow plenty of time for your body to digest alcohol before bed as alcohol affects sleep cycles negatively. Lastly, try to have a light meal for dinner. You may find it improves the quality of your sleep! 

Hydration :

Make sure to be hydrated when you go to bed as dehydration will also affect the quality of your sleep negatively. 

Exercise: 

As mentioned above, we don’t digest well while sleeping. A walk after a big meal is a great way to help your digestion, as well as getting air and exercise which will reduce stress from the day which in turn will improve your sleep. 

Listening: 

Actively and consciously listening to your surroundings forces you out of your mind, worries and spiralling thoughts, and brings you into the present moment. This makes you more intune with yourself, which means you will be more likely to notice the natural signs your body is giving you to go to bed. Modern technology can make it very easy for us to ignore the natural signs our bodies give us to go to bed. Listening is an act that can help us be more mindful. 

Try a few minutes every evening where you close your eyes and focus on the sounds around you, without blocking them out or making too much sense of them. Just listen. 

SonicTonic: 

Finally, shift your listening towards SonicTonic. Our unique Tonics, made using Receptive Sound Therapy will help you relax and get your mind and body prepared for sleep by stimulating regions of your brain associated with sleep. 

Download SonicTonic from Google Play or the App Store and try it for free tonight!

French version below:

Nous complétons les articles de cette semaine avec 5 habitudes facilement intégrable dans votre vie, afin d’améliorer la qualité de votre sommeil ! 

Nourriture : 

Ce que vous mangez la nuit fait une différence sur votre sommeil. Le plus important est d’éviter d’aller au lit l’estomac plein. La digestion nuit à la qualité de votre sommeil et le sommeil nuit à la digestion.
Vous devriez également laisser le temps à votre corps de digérer l’alcool avant de vous coucher, car l’alcool a un effet négatif sur les cycles du sommeil. Enfin, essayez de prendre un repas léger pour le dîner. Vous constaterez peut-être qu’il améliore la qualité de votre sommeil ! 

Hydratation : 

Assurez-vous d’être bien hydraté lorsque vous allez vous coucher, car la déshydratation aura également une incidence négative sur la qualité de votre sommeil. 

Faites de l’exercice : 

Comme nous l’avons mentionné plus haut, nous ne digérons pas bien pendant le sommeil. Une promenade après le souper ou un repas copieux est une excellente façon d’aider votre digestion, ainsi que de prendre l’air et de faire de l’exercice qui réduira le stress de la journée, ce qui améliorera votre sommeil. 

L’écoute : 

L’écoute active et consciente de votre environnement vous force à sortir de votre esprit, de vos soucis et de vos pensées en spirale, et vous amène au moment présent. Cela vous rend plus en harmonie avec vous-même, ce qui signifie que vous serez plus susceptible de remarquer les signes naturels que votre corps vous donne pour aller au lit. La technologie moderne rend très facile d’ignorer les signes naturels que notre corps nous donne pour aller au lit. L’écoute est un acte qui peut nous aider à être plus attentifs aux messages de notre corps. 

Essayez quelques minutes tous les soirs où vous fermez les yeux et concentrez-vous sur les sons qui vous entourent, sans les bloquer ni trop les comprendre. 

SonicTonic : 

Enfin, déplacez votre écoute vers SonicTonic. Nos toniques uniques, créé à l’aide de la thérapie sonore réceptive, vous aideront à relaxer et à préparer votre corps et votre esprit pour le sommeil, en stimulant les régions du cerveau associées au sommeil. 

Télécharger SonicTonic à partir de Google Play ou l’ App Store et essayez le gratuitement dès ce soir! 

Noise is generally something that we try to avoid; it can be incredibly intrusive, irritating and can even damage your hearing. 

Noise in our society is so prevalent that the World Health Organisation has declared noise pollution the second biggest environmental killer after air pollution. 

Nevertheless, as it turns out, not all noise is created equal. 

Last week we shared an article from the Guardian where Megan Nolan recounted her experience with white noise, extolling its virtues in making her relax better, sleep more calmly and generally improving her quality of life. 

Apparently though, pink noise may even be more efficient than white noise. Pink noise is quite similar to white noise except that it accentuates low frequencies, as opposed to white noise which does not accentuate any particular frequency. Read here for more info on white and pink noise. 

According to Barone people’s sleep and memory recall greatly improves when falling asleep with pink noise. Nevertheless, some studies also point towards adverse effects due to continuous exposure to white or pink noise, and whilst none of the studies are conclusive, it’s good to be aware that the noise shouldn’t be played too loudly. 

Having problems with sleep? Then you should try white or pink noise! 

There are lots of videos with noise on Youtube but the source and quality is never guaranteed. To be safe, download SonicTonic from the App or Google store and get high grade white and pink noise for free!
(P.S: if you’re concerned with having your phone in bed due to “electro smog” then put it on flightmode and download Flux to kill the blue light which is keeping you awake. That app is free and literally a life saver). 

Get your great sleeping aid (SonicTonic) at: Google store or App Store .

French version below: 

Le bruit est généralement quelque chose que nous essayons d’éviter ; il peut être incroyablement intrusif, irritant et peut même endommager votre ouïe. 

Le bruit dans notre société est si répandu que l’Organisation mondiale de la Santé a déclaré que la pollution sonore était la deuxième cause principal de mortalité après la pollution atmosphérique. 

Néanmoins, il s’avère que tous les bruits ne sont pas égaux. 

La semaine dernière, nous avons partagé un article du Guardian où Megan Nolan partageait son expérience du bruit blanc et vantait ses vertus en l’aidant à se détendre, à dormir et à améliorer sa qualité de vie en général. 

Apparemment, le bruit rose peut même être plus efficace que le bruit blanc. Le bruit rose est assez similaire au bruit blanc sauf qu’il accentue les basses fréquences, contrairement au bruit blanc qui n’accentue aucune fréquence particulière. Cliquez ici pour plus d’informations sur le bruit blanc et rose. 

Selon Barone, le sommeil et la mémoire des gens s’améliorent considérablement lorsqu’ils s’endorment avec un bruit rose. Néanmoins, certaines études indiquent également des effets néfastes dus à une exposition continue au bruit blanc ou rose, et bien qu’aucune des études ne soit concluante, il est bon d’être conscient que le bruit ne doit pas être joué trop fort. 

Souffrez-vous de troubles du sommeil ? Alors vous devriez essayer le bruit blanc ou rose ! 

Il y a beaucoup de vidéos avec du bruit sur Youtube mais la source et la qualité ne sont jamais garanties. Pour plus de sécurité, téléchargez SonicTonic à partir de l’App Store ou de la boutique Google et obtenez du bruit blanc et rose de haute qualité, gratuitement !
(P.S : si vous êtes inquiet d’avoir votre téléphone au lit à cause de “l’électro smog”, mettez-le en mode avion et téléchargez l’app Flux pour tuer la lumière bleue qui vous empêche de dormir. Cette application est gratuite et littéralement un sauveur de vie). 

Obtenez votre grande aide au sommeil (SonicTonic) à : Google Play ou App Store . 

We’ve now seen that sleep deprivation leads towards a negative bias when interpreting emotional stimuli, making sufficient sleep a key factor for a healthy mind. 

Nevertheless, from increasing the probability of contracting Alzeihmer’s to the deregulation of appetite, sleep deprivation has a wide range of negative consequences.
Move on to this article on The Guardian to find out more about how important a good night’s sleep is! 

And get a free coupon to try out SonicTonic by sending us an email with subject title “sleepsalon2019” at info@sonictonic.io 

French version below:

Le sommeil. La clés pour être en bonne santé ! 

Nous avons vu que le manque de sommeil mène à un biais négatif dans l’interprétation des stimuli émotionnels, rendant le sommeil un facteur clé pour avoir un esprit sain. 

Néanmoins, de l’augmentation de la probabilité de contracter le syndrome d’Alzeihmer à la dérégulation de l’appétit, le manque de sommeil a un large éventail de conséquences négatives.
Passez à cet article sur le Guardian pour en savoir plus sur l’importance d’une bonne nuit de sommeil! 

Et recevez un bon gratuit pour essayer SonicTonic en nous envoyant un courriel avec le titre du sujet “sleepsalon2019” à info@sonictonic.io

Have you ever suffered from poor sleep? 

We’ve all had a bad night’s sleep at least once in our lives and most likely, we were tired the next day, probably irritable and more negative than usual. 

For those who have, or are suffering from insomnia or some form of disturbed sleep, you know it is no picnic. Sleep deprivation effects can be rough. 

Lack of sleep makes it hard to concentrate, to think clearly, and it leads to irritability. Studies from Christina Gobin from the University of Florida and Sandra Tamm from the Karolinska Institutet, show that sleep deprivation leads to a negativity bias and poor emotional regulation. This means that we have a tendency to negatively interpret emotional stimuli when lacking sleep, and that dealing with our emotions becomes quite difficult. 

Not only do we interpret things negatively, we also remember negative input more easily and so focus more on negative things. 

The implication of this is that when tired, we are more vulnerable to mental illness. Particularly depression. It has long been thought that sleep deprivation plays an important role in depression and this helps us to better understand why. 

So a lack of sleep will make you more negative but if you are vulnerable to mental illness, it could play a substantial role in worsening your symptoms. 

That is why sleep is so important for your health. Both mental and physical. 

Sleep will help you regulate your emotions and it will make you see the world in a more positive way. 

SonicTonic helps many people people get to sleep and stay asleep – every night.
So if you want to improve the quality of your sleep, you should give SonicTonic a try. 

To get a free coupon to test SonicTonic – send an email to info@sonictonic.io with title “sleepsalon2019”. 

Find out more about sleep deprivation here: 

“Sleep Deprivation Leads to Negative Impressions, Finds New Study”

https://interestingengineering.com/sleep-deprivation-leads-to-negative-impressions-finds-ne w-study

“A sleep-deprived brain interprets impressions negatively” : 

https://news.ki.se/a-sleep-deprived-brain-interprets-impressions-negatively 

“Poor Sleep quality is associated with a negative cognitive bias and decreased sustained attention”Christina M. Gobin, Jonathan B. Banks, Ana I. Fins, Jaime L. Tartar. Division of Social and Behavioral Sciences and Center for Psychological Studies, Nova Southeastern University, Fort Lauderdale, FL, USA
https://rdcu.be/bU4HS 

Sleep deprivation compromises resting-state emotional regulatory processes: An EEG Study – Jinxiao Zhang, Esther Yuet Ying Lau, Janet H. Hsiao. Department of Psychology, the University of Hong Kong.
https://rdcu.be/bU4HZ 

 

French Version below:

Read more

White noise may help improve anxiety!
White noise has been found to help with a variety of mental conditions: from anxiety to depression, it can relieve symptoms and provide you with a much deserved break from your emotional turmoil.
For Megan Nolan, white noise has been a lifesaver saver! It helped her cope with and reduce her anxiety. Perhaps you too share a common experience with Megan Nolan.
Read about her experience here and come get your free white noise on SonicTonic!

According to the World Health Organisation, burnout is on the rise. We all know someone who has suffered from burnout at some point in their lives. And many of us may have experienced it ourselves. If you or someone you know is showing signs of burnout, then SonicTonic can help, here’s how.

In today’s world it’s so easy to be online 24/7, checking emails at all hours of the day, and night. But this has real consequences, one of those being burnout. It should come as no surprise then, that burnout is a growing problem in today’s workplace. Not only does it have a big impact on organisational costs but the biggest costs are those we pay with our health and well-being.

Burnout is now an “occupational phenomenon”

The annual cost of burnout to the global economy is estimated to be $323.4 billion, leading the World Health Organization to predict a global pandemic within a decade. With burnout affecting a record number of us, burnout was recently re-labelled as an “occupational phenomenon” in the WHO’s International Classification of Diseases (ICD) which is widely used as a benchmark for diagnosis and health insurers.

According to the WHO, “burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” This means that companies now have to make systematic changes and implement wellbeing programs to manage workplace stress.

How do I know if I’m suffering from burnout?

We all have phases in our lives when things become too much for us. Whilst we might have some good coping mechanisms stress can become all-consuming, leading us to burn out.

According to the WHO, there are three main dimensions of burnout:

  • feelings of energy depletion or exhaustion
  • increased mental distance from one’s job, negative feelings or cynicism related to one’s job
  • reduced work performance.

If you think you might be suffering from burn out then it’s likely that you feel a sense of emotional exhaustion or indifference, and have started to treat your colleagues, clients or patients in a detached or dehumanized way. You might also feel yourself becoming distant and losing all excitement or passion for your job, whilst becoming cynical, less effective, and less and less concerned about your own personal achievements.

If this is the case, then ask yourself the following questions:

  1. has anyone close to you asked you to cut down on your work?
  2. in recent months have you become consistently angry or resentful about your work or about colleagues, clients or patients?
  3. do you feel guilty that you are not spending enough time with your friends, family or even yourself?
  4. do you find yourself becoming increasingly emotional, for example crying, getting angry, shouting, or feeling tense for no obvious reason.

If you answered yes to one or more of these, then it might be time to talk to your employer. Since it’s now their responsibility to manage workplace stress, make sure to tell them what you need and how they can help you to manage your workload.

What can I do to alleviate the stress that leads to burnout?

Aside from talking to your employer about the changes that they can make in the office, you can also build up your resilience to stress by learning to switch off. Make sure to set boundaries for your work, and think more about what you’ll do in your free time too, as these will help you to maintain your work-life balance.

You should also think about the way that you perceive stress. If you constantly think about how much you have to do and perceive yourself as having an overwhelming amount of stress, then this will inevitably lead you to feel like you can’t cope. Try to be kind to yourself and remember that you can’t always do everything perfectly all the time, and hand some things over to others, if you can.

How SonicTonic can help

You can also use SonicTonic regularly to manage your stress levels. This is because SonicTonic administers effective Receptive Sound Therapy through music, sound and spoken word that can help you to relax, sleep better and focus more.

SonicTonic uses 5 special ingredients in its tonics, these are: binaural beats, Isochronic tones, Solfeggio frequencies, ASMR, autosuggestion and music. Each blend has been carefully crafted to help reduce stress, improve sleep and ease psychological problems.

The Receptive Sound Therapy used in SonicTonic uses Brainwave Entrainment, that can influence your state of mind and help you to switch off unwanted thoughts and feelings, combined with autosuggestion which can help you to overcome feelings of panic or anxiety.

Why not take some of our De-Stress tonics today? Simply download the app on your Android or IOS device, plug in your headphones, relax and unwind. Unlike meditation apps, there’s nothing to learn, all you need is the app and your headphones.

Disclaimer: Whilst the Receptive Sound Therapy methods used in SonicTonic have provided many people with a tool to control, reduce and even eliminate mind-based problems, SonicTonic does not claim to be a legally approved medical intervention or a replacement for a therapy or medication. If you’re suffering from burnout, make sure to get the professional help you need.