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Using Binaural Beats For Sleep

 

Using Binaural Beats For Sleep

 

We’re constantly experimenting on how we can get the best night’s sleep ever. Recently, we’ve been trying binaural beats for sleep and we think this could be the next big thing in sleep hacking.

If you want to experience relaxation, restorative sleep and a reduction in nighttime anxiety without reaching for the medicine cabinet, it’s definitely worth researching the question, do binaural beats work?

We’ve compiled everything that you need to know about binaural beats, where you can get them and whether they might work for you.

So .. What are Binaural Beats?

First things first, you’re probably wondering what on earth binaural beats actually are.

They’re a form of brainwave entrainment that are delivered through audio tracks, that you have to listen to using headphones.

These tracks are composed of two tones of different frequencies, with one tone being heard by one ear and the other tone to the other ear.

The difference in frequency between these two tones creates the illusion of a third tone called the binaural beat. The difference between the tones has to be less than 40 Hz in order to create a binaural beat.

The binaural beat’s frequency is the difference between the initial two tones. So, for instance, if you were listening to an audio track with two tones of 490 Hz and 500 Hz, the binaural beat that you would hear would be 10 Hz.

This 10 Hz frequency influences your brainwaves and sees them mimic the 10 Hz frequency of the binaural beat.

Different frequency brainwaves are associated with different behaviors and feelings in the human brain so you can choose binaural beat audio tracks that promise to stimulate certain experiences and moods.

Here is a basic summary of how you can expect to feel at different brainwave frequencies:

Type of Brainwave Frequency Associated Behaviors
Delta Waves 0.1 to 4 Hz Deep, slow wave sleep
Theta Waves 4 to 8 Hz Meditation and hypnosis
Alpha Waves 8 to 14 Hz Relaxed mental state
Beta Waves 14 to 30 Hz Active thinking and concentration
Gamma Waves 30 to 50 Hz Maximum sensitivity, conscious experience, transcendental meditation

Here’s a handy chart …

So you can see, if you’re using binaural beats for sleep, you’d want to choose audio tracks that produce beats of under 4 Hz — or possible between 4 to 8 Hz if you were looking to meditate.

A person using binaural beats for focus and concentration would listen to audio tracks of a binaural beat between 14 to 30 Hz.

Do Binaural Beats REALLY Work?

 

Whether binaural beats actually works is a cause for debate.

Many people have had great experiences with binaural beats for sleep and other purposes. Others are a bit more skeptical.

There is a consensus in the scientific community that listening to a sound in each ear produces a third sound.

It has been found that brainwaves can alter in response to such stimuli, which can therefore affect the mental and emotional state of the person listening.

Sceptics claim that as humans rarely hear frequencies below 20 Hz, researchers are likely over emphasizing the benefits of binaural beats.

The concept of entrainmenttwo different oscillating beings mutually influencing each other into the same frequency — has been doing the rounds since the 17th Century so the debate will likely rage on for at least a few more years.

Regardless of the hazy science surrounding binaural beats, plenty of people use and experiment with them anyway, It has been reported that some Olympic athletes use them for relaxation and to achieve a focused mental state before and after sports performance, for instance.

Now – The Binaural Power Nap

Sometimes I suspect that if most people snuck out after lunch and stopped working, it would have no visible impact on national productivity, because for so many people nothing gets done after lunch anyway.

Doses of caffeine (ranging from 1 to 3 cups of coffee) for cognitive tasks and even motor performance has been shown to improve logical reasoning, reaction time, and immune function.

My favorite study, though, is a 2008 British experiment in which they compared a nap, a cup of coffee, and more nighttime sleep, to see what would happen to people’s afternoon energy levels and concentration. The nap—yes, the nap!—won.

Data aside, of all the biohacks in the world, if I had to personally choose to keep only one, it would be my binaural beats.

You can find binaural beats tracks online, especially on YouTube.

Binaural Beats for Sleep

 

 

When it comes to binaural beats for sleep, it’s important to listen to beats that mimic delta waves. Delta waves are the brainwaves your body experiences in deep, dreamless sleep.

Binaural beats can help to move your brainwaves down into their natural delta frequency, which in turn will promote relaxation and improve your sleep.

Insomniacs and anxiety sufferers find plenty of value in using binaural beat audio before bed as they have a calming effect on the mind, but aren’t associated with the same dangers and risks of sleeping pills.

Users frequently report getting off to sleep faster, spending more time in restorative REM sleep, and just generally sleeping longer and deeper. It’s not called a binaural beats deep sleep for nothing!

It’s recommended that you listen to the track immediately before going to bed in order to benefit from the full effects.

Some people choose to actually listen to the track in bed, while using sleep headphones for maximum comfort and safety, in case they drop off to sleep.

Binaural Beats for Lucid Dreaming

 

 

But it’s not just poor sleepers who like to use binaural beats before bed.

Those of us who like to experiment with lucid dreaming find that listening to a binaural audio track immediately before sleep can stimulate incredibly vivid dreams, help us hold onto conscious awareness and help us to remember those dreams upon waking — important tools for the lucid dreamer.

Here’s an example of a YouTube video using binaural beats for lucid dreaming:

Lucid Dreaming Sleep Track (8 Hour Sleep Cycle Track) with Binaural beats and Isochronic Tones

 

The binaural beats tracks designed for lucid dreaming typically shift your brainwaves into the theta frequency of between 4 and 8 Hz. Associated behaviors at these frequencies include light sleep and clarity of thought.

Lucid dreaming often requires a little more effort than simply listening to a binaural beats track before bedtime. We recommend that you use binaural eats in addition to the other tools people use to stimulate lucidity, including dream journaling and reality checks.

Where can I get Binaural Beats?

If you’ve never tried using binaural beats before, YouTube is a great place to start. There are plenty of videos you can browse to give you a better idea of whether this is something you’d like to explore further.

As a word of warning, however, the quality of binaural beat tracks on YouTube is notoriously poor in comparison for paid for and downloaded audio tracks, which are usually of much higher quality and purity.

Two such stores are The Unexplainable Store and I-Doser

Overview of Delta mind Waves & Sleep

 

 

Delta thoughts waves are the lowest and slowest mind waves, carrying a frequency variety of between 1-4Hz. Delta thoughts waves are energetic especially in stages 3 and 4 of sleep.

Sleep stage 3 is known as gradual-wave sleep (SWS), which incorporates delta waves at a great deal much less than 3.5 Hz. At this level you do not produce any reaction to environmental stimuli. Level four is known as REM sleep, in which the sleeper enters Rapid Eye Movement and delta brain waves make up more than 50% of the brain wave interest.

During this time the muscles will feel very relaxed or almost paralyzed and it becomes more and more tougher to wake the sleeper. This sleep diploma is hugely essential in phrases of physical regeneration, but distinctly, at some degree inside the five (average) sleep cycles we’ve each night time the REM level makes up for high-quality 20-25% of sleep time.

So, in case you are waking up earlier than or in the course of the REM sleep, you’re depriving the body of important sleep. You’ll realize if you’ve ever woken up for the duration of the REM sleep, or been unable to get any REM sleep you may experience disorientated, irritable and groggy inside the direction of the day.

How crucial Are Delta Brainwaves

 

Delta brain waves help us achieve essential, restorative sleep with the useful resource of helping inside the manufacturing of HGH (Human Growth Hormone), a hormone that promotes regeneration and recovery inside the body.

Delta brainwaves additionally help reduce the producing of cortisol, which is the hormone secreted when we are under stress. Cortisol is also considered responsible for ageing.

The consequences of a loss of delta brainwaves is satisfactory understood while searching at sleep deprivation in preference to sleep itself. while we do no longer sleep nicely the body feels dead; lacking strength, achy, not able to pay interest, easily burdened and irritable.

We are unable to perform easy duties as easy as normally would be able to do. That is why it is so important to experience at least three to four of the sleep cycles which are so essential, and why it’s a problem for people who sleep lightly and wake constantly at some point of those tiers.

For example, if we deliver two hundred Hz to the right ear and 203.five Hz to the left ear, the thoughts will respond via producing brain waves which occur in the brain that occurs during level three sleep.

 

 

A Final Note

 

To first try binaural beats for sleep it’s as easy as going to YouTube and finding “binaural beats for sleep. However, remember what will help you get the most from it is to unplug from social media, and relax before trying.

Here’s to enjoying a Boundaryless Rejuvenating sleep!

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How to Finish Your Work

How to Finish Your Work, One Bite at a Time

 

 

                     “How do you eat an elephant? One bite at a time.”

 

If you’ve ever ran more than a few miles, you probably understand why you need to pace yourself. Runners that sprint at the start of a race will be exhausted far before they cross the finish line. The same principle applies when trying to get work done. One solution for pacing my work that I’ve found incredibly effective is maintaining weekly/daily to-do lists.

Weekly and Daily To-Do Lists

The principle behind the WD To-Do List method is simple:

  • At the end of the week, write a list containing everything you want to accomplish.
  • At the end of the day, write a list containing what parts of that weekly list you want to be finished tomorrow.

After you finish your daily list … Stop.

Don’t work on more projects or tasks.

You have the rest of the day to relax. And …

After you finish the weekly list, you are DONE for the week.

This means if you finish by Friday afternoon, you don’t start work again until Monday morning.

Although this might sound a bit obvious (and it should) …

There are advantages using a WD system over the typical,

Getting Things Done approach of keeping Next Action or project lists.

Why the Weekly/Daily To-Do List System Rocks:

After using this method for a few months, here’s what I’ve discovered …

  1. A WD system manages your energy.

The problem isn’t running out of time, it’s running out of energy. You may have 24 hours in the day, but many of those are taken away eating, sleeping and relaxing after a few hours of exhausting work. Any productivity system that doesn’t take this into account is broken.

A Weekly/Daily system, instead, groups your work into manageable chunks. Instead of trying to complete everything each day, you just complete your daily list. The same is true for the entire week. With a WD system you get a maximum amount of work done … AND gives you Freedom time to enjoy what you like most.

 

2) A WD system stops procrastination in its tracks!

Procrastination can happen when you see the mountain of work in front of you, and can’t visualize an easy finish. By splitting up your to-do list into daily lists, your elephant-sized projects can become bite-sized tasks.

 

3) A WD system will make you proactive

My system for a few years prior to implementing this method was to use a daily to-do list. Unfortunately, I found that this method made me lose sight of bigger tasks that weren’t urgent. When you already have ten items on your to-do list, adding an eleventh for the day doesn’t seem appealing.

But when you’re writing the weekly list, you’re in a different frame of mind. With six days to finish everything (assuming you take a day off), it is easier to put in those important, but non-urgent tasks.

 

4) A WD system keeps you from burning out

Using the Weekly/Daily system kept me from burning out or feeling stressed, even though was dealing with 2-3x the workload. By automatically dividing my work into a weekly total and daily increments, I could focus on the next bite, instead of the entire elephant.

So how do you use a Weekly/Daily To-Do List?

Good Question… here’s how …

The heading for this section was most likely self-explanatory. Write out your weekly list and your daily lists, finish them, wash – rinse – repeat.

However, after you’ve used this approach for a few months, there are a few nuances you might want to consider.

 

Focus on the Daily List

 

The point of the weekly list is to serve as the starting point for writing daily lists. After you’ve broken off the chunk you want to handle tomorrow, the other tasks in the week shouldn’t be on your mind. You can pretend they don’t exist, as if the only tasks in the world were the ones tomorrow.

This approach is an incredible stress-reliever. It’s easy to worry about how you’re going to finish everything. But when “everything” becomes seven or eight tasks tomorrow, it becomes easier to manage.

 

Don’t Expand the Lists

If you finish your daily or weekly list earlier than you expected, you might be tempted to expand. Why not add a few extra activities, you have the time, right?

This is a bad idea because it stops you from focusing on the daily list. As soon as you create the possibility for expansion, your “everything” goes from being the tasks to finish tomorrow, back to your infinite to-do list. Stress and procrastination soon follow.

Obviously, there will be times when you have to make adjustments. Last-minute tasks that need to be appended to your lists. But try to avoid expanding your lists just because you have free time.

 

Take on a Monthly Review

 

 

 

One area that the WD system ignores is a monthly list. There are some projects, and activities, that may be too large or not urgent that can be skipped under the weekly list. Unfortunately, maintaining a monthly list is more effort than it is worth. It’s hard to predict all the small tasks you’ll need to accomplish a month ahead of time, so it stops becoming relevant to your weekly lists.

Instead, I like to do a regular monthly “review”. In that review, I’ll pick out a few larger projects I want to finish that month. Keeping this in mind when writing my weekly lists.

A Weekly/Daily To-Do List isn’t complicated. Life doesn’t have to be complicated to work. Try using a WD system for a month. You can set up your lists with pencil and paper or go with my favorite tool, todoist.

Would enjoy hearing your way of getting things done, or to do list, or what you’ve found works for you.

BE Boundaryless and accomplish your goals!!