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5 healthy habits before going to bed for a good and restful sleep

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! 

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Pink Noise – A Calm Sleep

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 . 

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Binaural Beats and Lucid Dreaming

In the past, we’ve written on binaural beats; how they work, why they’re useful, and how they are used in SonicTonic. If you haven’t had the chance to read the article yet, check it out here! 

It turns out that on top of helping you focus, relax, and sleep – depending on the frequency that is tuned into – binaural beats can also help with lucid dreaming! Lucid dreaming is the art of dreaming consciously; to be aware of your dream whilst it is happening and so to be able to consciously direct your actions whilst still asleep. 

Lucid dreaming can be very helpful for creativity, problem solving and even has therapeutic benefits as it can be an effective way of confronting phobias and anxieties. Anything is possible in a dream and when lucid, you can use the boundless options offered by dreaming to experiment, practice and resolve things from real life. 

Check out this website if you’re curious about lucid dreaming and read this article to find out how binaural beats can be used as an aid for lucid dreaming! 

Then, head over to the App or Play store and download SonicTonic to experience binaural beats today! They are available for free! 

 

French version below:

Les battements binauraux et les rêves lucide 

Nous avons écrit sur les battements binauraux ; comment ils fonctionnent, pourquoi ils sont utiles et comment ils sont utilisés dans SonicTonic. Si vous n’avez pas encore eu l’occasion de lire l’article, cliquez ici ! 

Il s’avère qu’en plus de vous aider à vous concentrer, à vous détendre et à dormir – selon la fréquence utilisé – les battements binauraux peuvent aussi vous aider à faire des rêves lucides ! Le rêve lucide est l’art de rêver consciemment. D’être conscient de son rêve pendant qu’il se réalise et de pouvoir ainsi diriger consciemment ses actions pendant son sommeil. 

Le rêve lucide peut être très utile pour la créativité, la résolution de problèmes et même avoir des bienfaits thérapeutiques car il peut être un moyen efficace de faire face à des phobies et anxiétés. Tout est possible dans un rêve et lorsque vous êtes lucide, vous pouvez utiliser les options illimitées offertes par le rêve pour expérimenter, pratiquer et résoudre des choses de la vie réelle. 

Si vous voulez en savoir plus sur les rêves lucide, visitez ce site et lisez cet article pour découvrir comment les battements binauraux peuvent être utilisés pour avoir des rêves lucide ! 

Ensuite, rendez-vous sur l’App ou Play Store et téléchargez SonicTonic pour découvrir les battements binauraux dès aujourd’hui ! Ils sont disponibles gratuitement ! 

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How can you be healthy? Sleep!

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

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SonicTonic in Paris

John Groves will deliver talks on “Psychoacoustics” and “Sleep improvement through Healing Soundscapes, which stimulate the release of neurochemicals” on the Sleep-Tech stage of the Paris trade show ESPRITMEUBLE on December 7th and 8th. 
SonicTonic will also be exhibiting in the ‘Sleeptech Village’ from 06th – 10th December. 70% of French people suffer from sleeping problems caused by stress, stressful lifestyles, light and noise pollution or an over-exposure to screen radiation. This is why this year’s furniture fair is presenting the ‘Sleeptech Village’ for the first time, which aims to introduce young and innovative companies that deal with sleep-promoting technologies.
Specially designed sound programs can improve our sleep by stimulating the release of the neurochemicals serotonin and melatonin. The presentation on Saturday, 07.12 at 01:30 p.m. is about how this system works. SonicTonic and the use of receptive audio therapies will also be discussed.
The following talk by Mr. Groves will take place on Sunday, 08.12. at 11:30 a.m.:
The discipline that deals with the way sound is perceived and how it influences us is called psychoacoustics. In this lecture, John Groves will illuminate the phenomena of sound and music from a perceptual perspective, highlighting the effects on our emotions, memory, health and sleep.
About Esprit Meuble:

ESPRITMEUBLE is an annual trade show that takes place in Paris at the Expo Porte de Versailles. For five days, over 300 French and international interior brands will be exhibiting. In 2018, the fair welcomed more than 10,000 visitors within two halls of 40,000m2. This year, 11,000 visitors are expected.

ESPRITMEUBLE Details: Place de la Porte de Versailles, 75015 Paris, France. 06 – 10 December.

French Version below:

Read more

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Sleep Deprivation leads to negativity and maybe depression

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

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The Melatonin Miracle

Melatonin is a hormone that plays a key role in sleep. Our bodies make it naturally but there are ways of stimulating its production. This can be done through diet with foods like nuts, but it can also be done with music and sound. 

According to a study conducted in 1999 by Adarsh M. Kumar and published in “Alternative therapies in health and medicine”, stimulation via the sense of hearing can lead to higher levels of melatonin in the body. This not only contributes to better, more restful sleep, it also contributes to a general state of calmness and relaxed mood. 

SonicTonic is based on methods found in music therapy, so come enjoy our specially composed “sleep series” and improve your sleep by boosting melatonin and reducing stress. 

Send us an email at info@sonictonic.io with the subject title “sleepsalon2019” for a free coupon and try out SonicTonic today!

French version below:

Le miracle de la mélatonine  French Version

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SonicTonic among the best E-Health Apps 2019

This year, SonicTonic was a finalist for the title “World’s best e-health App” at the 8th MEDICA App COMPETITION, supported by BayerG4A and Roche, at this year’s MEDICA in Düsseldorf. On Tuesday, November 19, the competition took place in the MEDICA CONNECTED HEALTHCARE FORUM, the international innovation hotspot for digital health.
Over 100 start-ups from around the world submitted their app- and platform-based solutions for the promotion of health care and 15 made it to the finals.
After exciting presentations by the international finalists, the result was clear – SonicTonic is among the top 5% in the world. The title “World’s best e-health App”, however, went to another innovative idea. 
The 8th MEDICA App COMPETITION has reached an important milestone in promoting innovation in healthcare to support patients, physicians and hospitals in their daily lives.
Growing stress, pressure to perform and a lack of balance in working life are increasingly leading to mental illnesses. Sleep and anxiety disorders and even depression can be results. As an e-health app, SonicTonic offers simple help for mental complaints.
You can also visit our Facebook page here.
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White Noise for Mental Health

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!

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SonicTonic – the best health app in the world?

SonicTonic was chosen from 100 applicants as a finalist at the eighth MEDICA app COMPETITION which is sponsored by BayerG4A and Roche Diagnostics.

In this competition “The best health app solution worldwide” will be awarded.

Next to 14 other finalists from all over the world, we will take part in a final pitch on 19.11.2019 at the MEDICA – the largest international health trade fair with over 5500 exhibitors and 120000 visitors. John Groves, founder of SonicTonic and GROVES Sound Branding GmbH, will present the SonicTonic app at 1 pm and convince the jury of our digital auditory health solution.

For more information about the MEDICA App COMPETITION visit:

https://www.innovationworldcup.com/top15-medical-apps-2019/

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