and a good night of sleep

8

LieV with 2Jae.
• they talked about ;
- meaning of friendship
- the other members of got7
- fights they had with other members
- how mark broke the ac because he was angry at youngjae
- drinking with other members
- what they do when they sleep
- most memorable moments with other got7 members
- their first win
• they also ;
- listened to ‘Cracks of My Broken Heart’
- called the other members (only mark picked up)
• other events ;
- they called mark after he posted his ig post while he was brushing his teeth, he gargled and jaebum said he was being too ‘real’. (i was dead at this point of the liev.

anonymous asked:

never, EVER make posts like that "reblog sleeping kanna for a good night of sleep" again. its super manipulative and shitty from you because some people really have sleep issues and want to rest, and get desperate for anything that could help them and you just bait them with an empty promise like that, making them reblog a post while offering NOTHING but lies in exchange. They won't sleep well just because they reblogged a cute character and you KNOW that, so fucking stop

theclogmaster  asked:

Hello~ could I request the RFA with V and Saeran making a blanket fort with MC? 😘😘😘

aww! get ready for some fluff <3


Zen:

- you bring up the idea of making a blanket fort and he agrees

- you do the fort and he brings all the items

- and guess what it’s about to be so romantic

- he brings candles and rose petals and a condom

- his house is literally a basement but with the nicest view 

- and it’s a perfect night for you two to cuddle and stargaze


Jumin:

- doesn’t quite understand the rationale behind this because he has a huge ass bed so why in the world do you just want to sleep on a blanket

- “enough questioning Jumin just help me out” 

- you two end up with such an amazing fort that was huge and super comfortable

- wow Jumin is good at making forts

- Elizabeth the 3rd comes to join too

- spends the entire night cuddling


Jaehee:

- she is so happy and excited to be building this fort with you

- never thought that you two could have so much fun in the house at night

- she brings hot coffee while you take out snacks

- movie marathon!!

- the both of you are bundled with tons of blankets around

- it’s the best thing ever


V:

- “honey if you wanted to go camping you could’ve said so” 

- “no silly it’s not camping it’s a blanket fort!!”

- doesn’t know what to do but he watches you build the fort excitedly

- brings as many pillows as he can find in the house to the fort

- cuddles all night in the warm cozy makeshift bed


Yoosung:

- this is so fun!

- he feels like a child again even though he’s still a child

- helps you make the blanket fort and gets a flashlight too!

- you two stay up all night telling each other stories and laughing

- the horror stories is what kept you guys up


Seven:

- alright MC, this is war!

- challenges you to making a fort, whoever finishes theirs first wins

- you and him just sabotaging each other

- he started the tickle war first!

- end up sleeping on the floor in exhaustion with pillows everywhere and the blanket underneath

- the fort was never completed


Saeran:

- “okay? I don’t know what’s going on but if you like it I’ll just play along”

- it didn’t take long for the fort to be build and it was okay for a start

- you decide to play games in the small fort

- and you guys get super loud and noisy

- suddenly Seven comes in to scare you guys

- he never came back after Saeran accidentally punched him in the face whoops

Little Sister

You’ve always had a crush on William Gallagher. 

For @ladylorelitany JDM Rare Character Red Velvet Challenge. Requested by @ofdragonsanddreams16 <3

Originally posted by may85

Warnings: None. Fluff, Romance, William/Reader (1111 Words)

You smoothed down your dress, the red velvet soft beneath your fingertips as you took one last look in the mirror. The fabric skimmed over all the right places and Spanx took care of the rest. You felt good, beautiful even. It had been a long time since you’d been on a date and you hadn’t been on many. Nervous butterflies swam around your tummy as you checked your phone for what must have been the hundredth time. Your date was due to arrive in fifteen minutes but first you’d have to face your brother and his friends.

You didn’t usually stay at his house but since yours was being renovated he’d offered you a place to sleep. Tonight was poker night so all the usual suspects were arriving. You’d already heard Williams voice and you’d already lost yourself in the fantasy that it was him picking you up, that it was him who you’d be spending the evening with.

You’d known William since before you could remember. He was you brothers best friend and ever since you’d known what it meant to have a crush you’d had a crush on him. The feeling that swelled whenever your eyes locked with his never faded, it probably never would. But he would never look at you as anything more than a baby, an annoying little sister even if you were older than his last girlfriend.  

You grabbed your purse and snuck down the stairs, hoping to duck into the living room without being noticed by the boys who were all crowded around the kitchen table. You were in luck, you stepped into the room shutting the door as softly as you could before letting out a nervous breath.

Keep reading

Feel free to read just the phrases in bold to get a glance of the main ideas!

-Find a valuable reason for why you want to wake up at a certain time- I’ve found that no matter how many alarms I’d set, or how far I’d place my phone so that I would have to stand up and reach for it, I would still go back to bed or even worse, not even stand up to turn the alarm off. By giving yourself a good solid reason to why you are “sacrificing” more hours of sleep, it may be easier for you to be more consistent with the sleeping patterns you want to follow. 

 -Sleep the amount of hours you need to function- no matter how many valuable reasons you have to wake up, if you don’t get a good night sleep, or sleep for just 4 hours, you may be able to wake up, but your brain will be in “zombie mode”. Try going to sleep preferably at around the same time at night, so that you get used to the fact that when that time comes around you should be in bed, doing something relaxing. 

-Have a set night routine- in conection with the previous tip, having a set night routine will set you in the right mood to rest better. Maybe take a bath, brush your teeth, apply moisturizer, have some tea, and do anything that you specially enjoy and relaxes you. This way you might fall asleep quicker, having a better quality rest. 

-Have a notebook near your bed- this tip has worked wonders for me when there are too many things crossing my mind which prevent me from sleeping. For instance, things that I have to do the next day, things I didn’t do that day, things I forgot and remembered just when I was about to fall asleep, etc. So having a notebook or piece of paper near you, will be beneficial for you as you’ll be able to write down all those thoughts (which could be any, such as fears, exciting upcomig events), pulling them out of your brain. This works for me also, because when I wake up in the morning I’m able to read what I’ve written the previous night and get excited (if I’ve written something I’m expecting), motivated (if I read the list if things I want to cross out), or willing to face my fears if it is something I’m dealing with.

-Enjoy your morning routine- have something special you can do every single day to make your mornings more enjoyable. Maybe have a warm shower, prepare a nice breakfast, watch an episode of your favourite show or do anything that will put a smile in your face. 

-Remind yourself that it will be worth it in the long run- if the first tip isn’t quite working, try thinking in the long run, and how eventually keeping a consistent early waking pattern will benefit you in terms of further productivity, better understanding of a certain topic, etc. Nevertheless, always keep in mind that not waking up early one, two, three days, does not mean you are a failure of will not prevent you from reaching your desired goal. 

-Sleep with your blinds open if the sun rises early in the morning- this is very helpful as your body may naturally get used to waking up earlier just by the sunlight coming through the window.

-Have a calming alarm which gradually starts to rise its volume- this will help you wake up in a better mood. Also, I’ve found that if I wake up with the sound of an anoying beeping alarm, my heart speeds up automatically, and that is something I don´t find very pleasant. The bedtime option in Iphones is really good, but there are plenty of apps in the AppStore and PlayStore as well.

-Find a buddy who is willing to wake up early with you- this is a very good one if you know of someone else who is trying to early rise like you. You can agree that both of you will check up on each other at a certain time and if one of you doesn’t reply, then that person owes the other one a breakfast or whatever they choose. Make it fun, kind of like a competition. Also, this will give you some sort of sense of achievement if you “win” at one point!

-Go gradual in terms of setting your alarm- if you are used to waking up at 8am, setting your alarm for the next day at 5am may not be a realistic expectation, or an easy one to be consistent with. So, try to go step by step, and in a lapse of maybe two weeks, create a schedule to try to wake up 15 or 20 minutes earlier every 2 or 3 days, and see how your body reacts to it, and how well it adapts. If you find that its not that hard to wake up 20 minutes earlier, maybe speed the process up until you reach your desired waking up time.

Hope you find some of these tips useful, have a wonderful week! 

                                                                                                  -TheLawStudy

milasara week day 1: domestic/future (headcanons)

  • sara does snore lightly, but only when she’s getting over a bad cold
  • mila never gets sick/colds. she claims she’s too mean for germs
  • yurio was the first person to notice mila’s gigantic crush on sara, and he’s the first person too mila openly admits to being bisexual
  • sara decides naming her sexuality isn’t her priority, and mila is the first person she comes out to (mickey finds out second, emil third)
  • they end up in a long distance relationship at first!!
  • when getting their first place together, sara adopts their neighbor’s cat
  • she decides his nickname is “Sonno” because all he does is sleep
  • MILA IS THE LITTLE SPOON 80 PERCENT OF THE TIME
  • sara is just like her twin, and she loses/forgets her phone all of the time. mila considers gluing it to her butt what if there is an emergency
  • neither of them are especially good at holding their alcohol, but they spend drunk wine nights watching comedy films and laughing on the sofa, flopping over each other and kissing each other all over
  • people assume mila is the one who has no chill and wants to fight, but one time sara nearly choked a man alive for leering at them
  • THEY’RE!!! THE CUTEST!!!
On A Dare 2

Summary: Kihyun and I have only been officially a couple for a week when Monsta X dares me to take a pregnancy test.

Warnings: Daddy kink, light bondage, and one surprise kink. (Because I have to have a new kink in every story or apparently I’ll die lol)


Monsta X’s flight landed at 2:30 AM and I was standing there at the gate, checking myself over one last time. I had to make sure I looked good in my trendy off-the-shoulder sweater, skinny jeans and high heeled booties. I quickly pulled out my compact and checked my hair and my lip gloss, making sure they were neat and gleaming. I made kissy faces into the mirror, humming a happy little tune….and then I realized that I must have completely lost my mind.

I couldn’t believe I was behaving like this just because Kihyun was gone for one stupid week. I had given up on sleep and driven here in the freezing cold and snow in the middle of the night just to pick him up, even though the group had a driver to take them back to the dorms.

I figured that I was only this eager because Monsta X had been sent on a surprise trip out of the country right after we became official and I hadn’t seen him even once since then. We text here and there but he was always really busy. It wasn’t that I had missed him a lot, or anything like that, it was just that the situation felt weird.

Things between us had changed so much and so fast and then he was just gone. It had started to feel like maybe I had just imagined it all. I was half afraid that he would come back and we would fall back into our old routine of trading insults and hatred. I just had to see him again to confirm my feelings. Or maybe what I most wanted to confirm were his.

He said he loved me, but did he really? It wasn’t like he said it straight out or anything. He didn’t give me some mushy confession that made my eyes water. He didn’t even say ‘I love you’ he just said ‘I do, by the way.’ Did that really even count?

That nagging question was what had gotten me out of my cozy bed that night. Still, it worried me. I had warned him not to expect me to fall all over him being all sappy just because we were dating, yet there I was – nearly as obnoxious as that chick in Twilight.

Dear God, please don’t let Wonho make fun of me?

It just seemed like something he would do. Knowing that my love for sleep was on a Hyungwon level, Wonho was bound to find my presence suspicious, if not downright hilarious.

Maybe he’ll let me off this one time? I mean, as my best friend what does he really gain by embarrassing me? Nothing!

The flight deboarded and I moved closer to the gate. I practically had to restrain my joy as I saw all my friends coming down the ramp with their bags. I guessed I had missed all of them more than I had realized. Life was kind of boring when they weren’t around.

My eyes zeroed in on Kihyun who, despite the late hour, looked utterly amazing. Everybody else was dressed pretty casually, but he had on a red jacket, black jeans and a wine colored turtleneck sweater and his hair was perfectly styled. He looked like some kind of model from a luxury catalog.

When our eyes met he smiled and his eyes lit up. My heart leaped into my throat.

Keep reading

2

Headcanon #25: Cordelia as a Mom

~Being really worried she won’t do a good job

~Crying herself to sleep some nights because she didn’t think she was being a good mom

~Holding her child when they were asleep a lot

~Always fussing over their clothes and hair

~Taking them shopping for new clothes a lot

~Being vvvv protective of them

~Literally she could hear one thing that someone else did to her kid, and she would do everything she could to get back at them

~Singing them to sleep

~She’s definitely the mom that cries when she thinks about her kid growing up

2

おでライお疲れ様!★
作品を購入して頂いた方、また写真を撮って頂いた方、ありがとうございます♡ にぎやかなイベントは結構久しぶりだからめっちゃ楽しかった(≧∇≦)♡ サークル参加だったから皆さんと一緒にわいわいする時間が短かったからまたときこすでいっぱいわいわいしましょう!♡

Klepto and I had a lovely time selling at Odekake Live 181 today!

Tabling and trying to connect with friends is always a little hectic, but GOSH it was so fun to see everyone!! A lot of people were kind enough to buy our goods and a ton of people took our pictures and it was a lovely day!

She's Like The Wind - Part Four

Summary: You have been blind for over 10 years. During the apocalypse, you use your utmost strength in order to survive while also fending off your mixed feelings for the big bad leader of your community, the Sanctuary.

Pairings: Negan x Blind Reader

Warnings: language.


It was safe to say that it had taken you a while to actually fall asleep that night. Your thoughts flooded with concerns over a vengeful David, Negan, and the upcoming day. You were both nervous and excited. It had taken a good few hours of lying still and wandering thoughts for you to finally drift off to sleep.

As soon as you woke up that morning, you immediately jumped out of bed. You rushed to change into a new set of clothes, and quickly untangled and brushed your hair. With a deep and calming breath, you muttered the phrase to yourself that had always comforted you. When you would come home crying, or simply felt downright hopeless, your mother always made you repeat this to yourself.

“I am brave. I am strong.” You spoke firmly and proudly. “I am worth it.”

Keep reading

Sleeping Stuff

Here are some excerpts taken from articles on how to fall asleep and how to help with nightmares!

•Falling Asleep•
~
Warm Milk for Sweet Dreams
“I drink a cup of warm milk just like my Grandma used to make.” — Tracie Neeley
~
Dr. Duffy says: “This tip falls into the general category of establishing an evening or pre-sleep routine, which many people find helps them make the transition from the day’s activities to the relaxed state that allows them to fall sleep. The good thing is that there are many different ways to do this, and the important thing is to choose a routine that makes you feel relaxed, and then stick with it every night, not just on nights when you’re more stressed than usual.”
~
Soothing Tunes for Sleep
“Have a relaxing CD playing on repeat all night, at a very low volume.” — Mark Bonnefin
~
Dr. Duffy says: “While we generally recommend that people not use the television or radio to help them fall asleep, for some individuals this may help. However, in many cases, using music, sound, or television to fall asleep may backfire, as the sound may wake you later on in the night. In that case, you might want to switch from music to some other pre-sleep routine to relax.”
~
A Spoonful of Apple Cider Vinegar Before Bedtime
“Drink one tablespoon of apple cider vinegar in 8 ounces of water just before bedtime.” — Julie Patel
~
Carolyn Harrington says: “Some people find that drinking this mixture just before bedtime helps them to get to sleep quicker and sleep much longer. Although it is not known exactly how or why this works, there are enough people who swear by this remedy to give it some credence.”
~
Aromatherapy for a Sounder Sleep
“I put a few drops of lavender essential oil on my pillow. It works for my 9-year-old son too. If he can’t fall asleep, he asks for lavender and within 5 minutes he’s out like a light.” — Christine Genardi
~
Carolyn Harrington says: “Sniffing lavender has been shown to reduce anxiety and ease insomnia. In a recent study from Wesleyan University, those who sniffed lavender oil before bedtime slept more soundly than those who didn’t.”
~
Comforting Thoughts to Lull You to Sleep
“Thinking of how darling and lovely my family is.” —  Asmau Dantsoho
~
Dr. Duffy says: “One of the keys to being able to fall asleep is to be relaxed and not anxious about sleep. Anything that works to achieve a sense of relaxation and reduce anxiety can be useful.”
~
A Bubble Bath in the PM
“A warm evening bath and a cup of chamomile tea helps me have a beautiful night’s sleep.” — Tosin Oladimeji
~
Carolyn Harrington says: “A warm bath could work since sleep is thought to be induced more rapidly when skin temperature rises and then rapidly drops. It also helps us relax, especially when coupled with a cup of chamomile tea, which is known for its relaxing effects. So for both reasons, I would highly recommend this sleep aid.”
~
Early Workout
“I find working out during the day and staying away from caffeine a few hours before bed helps."—Nichole Ogden Garci
~
Dr. Duffy says: "These are both great suggestions. Anyone who is having trouble falling asleep or staying asleep should try to reduce or eliminate their caffeine intake, and then make sure the caffeine they do use is early in the day (ideally before lunch) to reduce the chance for it to interfere with sleep. Getting regular exercise is also good for sleep, but it should be done at least a few hours before sleep.”
~
Tune in for Better Sleep
If you’re having trouble falling asleep, listening to calming, soft music as you doze off could be a solution. Research has shown that older people who listen to calming music before going to bed have improved sleep quality during the night than people who don’t. Just make sure you’re picking something soothing, and that you set it to turn off after a while, hopefully when you’re already deep into dreamland.
~
Relax In a Rocking Chair
It’s well known that babies fall fast asleep when they’re rocked gently back and forth in a carriage or a mother’s arms. Surprisingly, the same trick works with adults, say Swiss researchers. When study participants napped in a hammock-like bed, they fell asleep faster and entered the restorative deep-sleep phase sooner than when they slept in a regular bed. It seems that the gentle swinging sensation primes areas of the brain involved in deep sleep. While you can’t exactly doze off in a hammock every night, try chilling out in a rocking chair before hitting the sheets to mimic the motion and help your body feel sleepy.
~
Power Down an Hour Before Bed
“Sleep is not an on-and-off switch,” says sleep expert and clinical psychologist Michael Breus, PhD, author of The Sleep Doctor’s Diet Plan. “Your body needs time to unwind and ready itself for shuteye.” That’s why Dr. Breus recommends practicing a three-part routine called the “Power-Down Hour.” During the first 20 minutes, complete any chores that absolutely must get done before bedtime. Wash your face, brush your teeth, and get dressed for bed during the next 20 minutes. For the last 20 minutes, lie in bed quietly and meditate. Focus on the rhythm of your breathing and shoo away any negative thoughts during this time.
~
Count Sheep… Backward
If your mind tends to race as soon as your head hits the pillow, put the brakes on this sleep-stealing habit by distracting yourself from rehashing the day’s events. One tip Breus offers his patients: Count down from 300 in multiples of three. “Because this task is mathematically complicated to do in your head,” he explains, “it forces your brain to focus on something else besides your worries.”
~
Try Some Gentle Yoga
Practice 15 minutes of simple, yoga-like poses (such as neck rolls, shoulder rolls, and arm and back stretches) to help your muscles unwind before hitting the sheets, says Helene A. Emsellem, MD, director of The Center for Sleep & Wake Disorders in Chevy Chase, Md. But go slowly. “The goal is to loosen your muscles to prepare your body for a good night’s sleep, not increase your heart rate,” she explains.
~
Sweat Your Way Sleepy
A 2010 Northwestern University study of women age 55 and older with insomnia found that regular aerobic exercise in particular has the ability to improve sleep quality, mood, and energy. In the study, one group did aerobic exercise a few times a week while the other did recreational activities like attending cooking classes or museum lectures. After four months, the exercisers reported an improvement in sleep quality, fewer depression symptoms, more energy, and less daytime sleepiness. The sleep effect may be pegged to endorphins, which are released during aerobic exercise and may promote better sleep quantity and quality, says Breus.
But Work Out in the A.m.
Exercising in the morning can help you sleep better than working out in the afternoon or evening, In a small recent study, researchers at Appalachian State University in Boone, N.C., found that people spent 85 percent more time in light sleep and 75 percent more time in deep sleep when they worked out at 7 a.m. compared to later in the day. The study authors aren’t exactly sure why, but believe early-bird workouts decrease levels of stress hormones, which peak in the morning, and this leads to better sleep quality later on.
~
Make Cherry Juice Your Nightcap
Alcohol is a known sleep saboteur — it may make you fall asleep, but it disrupts normal sleep cycles, causing you to wake up in the middle of the night. Cherry juice, on the other hand, may help ensure restful slumber, because it’s naturally high in melatonin, a hormone that helps regulate your body’s sleep-wake cycles. In a 2010 study published in the Journal of Medicinal Food, participants who drank tart cherry juice twice a day fell asleep sooner than when they drank a placebo beverage.
~
Don’t Turn In Too Early
Even if you’re exhausted, try to stick to within 30 minutes of your normal bedtime. Going to bed hours earlier than usual may throw your body’s normal rhythm out of whack, says Dr. Emsellem. “Sticking to a routine is key to keeping insomnia at bay. While you may hate being locked into a schedule, your brain likes following a pattern.” Likewise, daytime napping, even if you slept poorly the night before, is also a no-no if you’re prone to insomnia.
~
Avoid Weekend Sleep-Ins
It may sound logical, but you can’t compensate for weekday sleep debt by sleeping in on the weekends, Penn State College of Medicine researchers recently found. Don’t rely on weekends as a sleep safety net, but pick a more reasonable weekday bedtime to stick to. Nudge your bedtime back 15 minutes at a time to help you adjust. If you normally hit the hay at 11:30, for example, go to bed at 11:15 for a few nights, then 11, then 10:45 — until you reach your ideal bedtime, which for most people is about 7 to 8 hours before you need to wake up.
~
Keep Your Cool
Research shows that the optimal room temperature for sleep is between 60 to 68 degrees. In one recent study, University of Pittsburgh researchers found that when insomniacs wore a special cap designed to lower body temperature, they fell asleep about as quickly as other study participants without sleep issues. Why this works: The cooling cap helped reduce brain metabolic activity, setting in motion a normal sleep cycle. Although the cap isn’t ready for primetime, keeping your bedroom cool and wearing breathable clothing (or even nothing at all!) can help welcome the sandman.
~
Tips for falling asleep
* Carve out at least 30 minutes of wind-down time before bed in which you do something relaxing, such as read a book. Dim the lights in the house slightly for an hour or so before bed.
* Disconnect from close-range electronic devices such as laptops, phones, and tablets, as the light from their screens can alert the brain and make it harder to fall asleep.
* In order to calm your mind, do a breathing or relaxation exercise.
* If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.
* Wake up at the same time every day. Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time (weekends included). This can help adjust your body’s clock and aid in falling asleep.
~
Tips for getting back to sleep at night
* Avoid caffeine in the afternoon and evening, and alcohol close to bedtime. These can promote wakeups during the night.
* Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light, and a fan or noise machine to block sounds.
* Practice a simple breathing exercise.
* If you are unable to fall back asleep for 20 minutes do not lay in bed and worry about not sleeping, get up and go to a space in the house to do a relaxing activity, like reading, with dim light.
~
Tips for avoiding waking up too early
* Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light. Consider earplugs or a fan or noise machine to block sounds.
* Practice a simple breathing exercise.
~
Top Foods for Insomnia
Foods high in tryptophan – This amino acid stimulates the production of serotonin, which helps with relaxation.  Include turkey, chicken or tuna for dinner.
Complex carbohydrates –  Carbohydrates also help with the production of serotonin, so try to include butternut squash or sweet potatoes into your dinner.
Raw Milk – Although dairy can be problematic for some, a glass of raw milk before bed does help with sleep.  A2 dairy is recommended from goat’s, sheep, or A2 cows.
Foods high in magnesium – Magnesium is known as the “relaxation” mineral. Include green leafy vegetables, sesame and sunflower seeds, and oats into your diet.
B-vitamins – Organic meat, brewer’s yeast, liver and green leafy vegetables are high in B-vitamins.  Consume foods high in vitamin B12 as your best sources.

Foods to Avoid
Caffeine – Don’t consume caffeine after noon or at all if you are having difficulty sleeping.
Alcohol – Stop drinking alcohol at least 2 hours before bed and drink in moderation.
Any potential food allergens – Food allergies can cause insomnia. 
Sugar – Variations in blood sugar can cause insomnia.
High fat foods – Fat slows down digestion and may lead to indigestion at night.  Limit fried foods before bedtime.
~
Top 5 Insomnia Natural Remedies
#1 Melatonin (1-3 mg half hour before bed)
Helps promote sleep, best used for a short period of time.
#2 Passionflower (500 mg before bed)
Helps relax the nervous system and doesn’t cause drowsiness.
#3 Valerian (600 mg before bed)
Is effective for insomnia, but may be a stimulant for some.
#4 Calcium and magnesium (500 mg calcium/250 mg magnesium)
These minerals work together for relaxation.
#5 Vitamin B12 (1500 mcg daily)
Vitamin B12 supports cellular function and a deficiency can cause insomnia.
Lifestyle Remedy
Before bed read a relaxing book or spend time journaling to get everything off of your mind.  Also, sleep in a cold dark room.
~
Improve the Feng Shui
Feng shui is more than just decorating you’re space in a visually appealing way; it’s a full philosophy that instructs on how to arrange your room, furniture, office, etc. to maximize good energy flow throughout living spaces. Here are a few tips for improving the Feng shui of your bedroom to help you get the most of a good night’s rest:
-Keep your bed easily accessible and approachable from all sides.
-Make the energy in the room fresh and help it flow by keeping the air pure, preferably with open windows. Also try to have several windows to allow in natural light.
-Have the bed positioned in such a way that you can see the door. Not being able to see the entrance to your bedroom can create a feeling of anxiety.
-Keep the room neat and clean with a balanced look and feel. Clutter and trash stresses you out and represents unfinished business, which can prevent you from really resting well in your room. On that note, it can also affect your sex life.
~
Valerian
Valerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve cells and has a calming effect. Because of its calming effect, it is also extremely popular as a natural anxiety remedy-prescription anxiety medication also increase GABA, albeit much more than valerian. It’s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form.
You will need…
-1 tsp of dried valerian root
-strainer or infusion device, such as a tea ball
-8 oz. fresh water to boil
-8 oz. fresh water, hot from the tap
Directions
Fill either the mug you wish to steep your tea in with the hot tap water to get it warmed up (warming it up like this can help keep your tea toasty for longer.) Put 1 tsp of valerian root in your infusion device-if you are steeping the root loose, wait to do anything with it. Boil 8 oz. of water in your kettle, remove from heat, and empty your mug of the hot tap water. Place your infusion device or the loose root in your mug, and pour the hot water over it. Cover and steep for 15 minutes. Uncover, remove device or strain, and get ready to enjoy a peaceful night. Add milk or honey if you’d like for flavor.
~
Get Acupuncture
Acupuncture is one of the main components in traditional Chinese medicine (TMC), and one of the oldest healing practices in the world. It is thought that stimulating specific points corrects the balance of energy or the life force by opening up channels called meridians, which close off when stress inflames and contracts vessels. The thin needles, upon insertion, open up these blocked channels and allow your brain to better understand that it’s time to go to sleep. It also signals the release of neuro-endocrine chemicals (like tryptophan/melatonin) to help you fall asleep and stay asleep.
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Make Your Bedroom Your Bedroom
Your bedroom is a place of rest. It is your retreat to restore your mind and body by sleeping. It is not a place to watch T.V., or a second office. If you have them, the computer and T.V. have to go. They not only keep you awake, but they don’t give a sense of relaxation. They carry stress into your room, and stress does not help you sleep.
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Stick to a Schedule, Establish a Ritual, and Keep a Diary
Humans are funny creatures of habit, and our bodies usually work quite well when something is done ritualistically. For example, exercising randomly every few days won’t do much, but exercising every day for 30 minutes will over time make a huge difference. The same thing goes for sleep. Establish a calming ritual that you do every night before crawling in bed, and you will probably find it easier to transition from being awake to being sleep. The ritual is also a time to relax and let go of stress and thoughts that crowd your head and keep you up.
Some ideas include…
- Drinking a cup of warm tea a half an hour before bed
- Doing a series of gentle stretches
- Reading 1 chapter exactly of a book every night
Take a warm bath: There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean. Add a few drops of your favorite essential oil (lavender is great) to get the soothing benefits of aromatherapy as well.
Sip something: Making up a nightly drink to help you fall asleep has the double benefits of the drink itself lulling you off to dreamland, and the ritual of drinking it which tells your brain and body “ok, it’s time to relax.” Doing something like reading while you drink your night time beverage adds a nice dimension to this habit.
Meditate: Take some time before you crawl in bed to meditate and clear your mind of cluttering thoughts. Thinking too much, as we all know, can keep you awake for hours as you churn over the same thoughts again and again. Getting a good night’s rest is not just about your body-with how complex our thinking process is, our minds need just as much help (if not more) to get ready for bed.
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Get More Melatonin
This chemical is oh-so-important to sleep, but our body needs outside sources to get it. While it can be taken as a natural supplement in pill form, here are some foods that will help boost production.
Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin.
Bananas: I remember before a solo I had to do in band class, my teacher told me to eat a banana 30 minutes beforehand, because they helped calm you down. I think it must have done something because my solo got an honorable mention, and I never do well performing under pressure. Bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. Have one a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.
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Drink a Cup of Chamomile
Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness. Other studies have disagreed with apegign theory, and think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. You can, of course, buy chamomile tea from the store, but I personally love it fresh as well.
You will need…
-A rounded ¼ cup of fresh chamomile flowers OR 2 rounded tablespoons of dry flowers
-Honey (optional)
-Milk (optional)
-Freshly squeezed lemon juice (optional)
Directions
There’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for bed. If possible, try to use fresh flowers (German variety, preferably) but you can use dried as well if you cannot harvest fresh.
If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water in the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot. Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.
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Make a Lavender Sleep Sachet
Aromatherapy has a number of different uses, but is perhaps used most often for relaxing or creating a sense of drowsiness. Numerous studies have resulted in science giving a nod to the validity of aromatherapy. People who were exposed to the scent of lavender in the trials experienced better moods, and one study followed brain activity with an EEG machine, which showed the subjects undergoing lavender aromatherapy did in fact show brainwaves suggesting drowsiness, while other scents increased alertness. If you find yourself having a hard time drifting off at night, try making a lavender sleep sachet to stash under your pillow or on a bedside table to help you relax and drift off.
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Magnificent Magnesium
Magnesium is one of the most vital minerals, and yet most of us are lacking it. You can thank increasingly poor diets for this one. Magnesium plays a huge role in the functioning of GABA receptors, which is the primary neurotransmitter that calms your central nervous system, relaxes you, and can help prepare you for sleep. GABA won’t necessarily make you drift off to sleep magically, but you can be pretty sure you’re going to have a hard time sleeping without it. While the best way to up magnesium is to eat a balanced diet, taking supplements can greatly help.
You will need…
-Magnesium supplement
Directions
Follow the Directions for dosing.
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Utilize Lemon Balm
Lemon balm is one of those ancient herbs that people have turned to for centuries. Once thought to be an “herbal-cure all”, it was used to treat anything from asthma to snake bites. These days, it’s used primarily to lift mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however it should be noted that too high of a dosage (1800 milligrams) actually increased anxiety. Here, it is made into a mild, uplifting, and relaxing tea.
You will need…
-2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
-2 teaspoons dried chamomile
-Honey to taste (optional)
-8 ounces of fresh water
Directions
Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.
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Like lemon balm, Saint John’s Wort is used frequently to help with depression, and in turn helps with disrupted sleep. Its main constituent-hypercine- is thought to work by reuptake inhibition, which raises the overall level of serotonin in the brain. More serotonin = more melatonin= better sleep. You can take it in capsule form, or prepare a strong tea to use as a sleep aid.
You will need…
-2 teaspoons of dried Saint John’s Wort (herb top/flowers)
-8 ounces of freshly boiled water
-honey or lemon to taste (optional)
Directions
Place the herb in a mug and cover with boiling water. Steep for 5-10 minutes, strain, and drink once daily (either morning or 30-45 minutes before bed.)
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Hops Into Bed
The first thing that comes to mind when you hear the word hops is probably beer, but this quick growing vine is also an excellent remedy for calming nerves and promoting relaxation (not in the form of beer, sorry!) Rather, it can be made into a strong tea and drank right before bed, or made into a sleep sachet and placed under your pillow at night (just replace or add it to the lavender).
You will need…
-2 tablespoons of dried hops
-4 cups of boiling water
-A quart glass jar with a tightly fitting lid
Directions
Place the hops into a glass jar with a tightly fitting lid and cover with boiling water. Allow it to steep for at least 5 hours, or overnight, and then strain. Reheat or chill and drink a cup 30-45 minutes before bedtime for an easy and restful slumber. This will keep in the refrigerator for 2 days.
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Cozy Up with Catnip
Catnip, a plant that is a member of the mint family, isn’t just for cats-it works a treat when it comes to having a sedative effect on humans. The compound responsible for catnip’s effects across both species is called nepetalactone. While it can make cats frisky and wild, it can make people relaxed, drowsy, and ready for bed. Enjoy it in the form of a warm tea before bed with a little bit of honey.
You will need…
-1-2 teaspoons of dried catnip OR 3-4 teaspoons of fresh catnip
-8 ounces of boiling water
-Honey to taste (optional)
Directions
Place catnip in a mug and cover with boiling water. Steep for 10 minutes, covered, and then add honey to taste if you like. Drink 30 minutes before bedtime.
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Tips from Personal Experience:
• Practice meditation if racing thoughts keep you up at night. Meditation takes patience, but it is invaluable. Among so many other things it can teach you to simply let go of a thought and leave it powerless, which leaves you undisturbed and able to rest.
• Really do try the cherry juice, it’s darn tasty and makes for a sounder sleep in my experience. Make sure to drink it about 30 minutes before bed so you don’t have to go the bathroom in the middle of the night.
• Chamomile tea with milk and honey has put me to sleep more effectively then sleeping medications at times.
• Habit. Habit. Habit. Form a relaxing habit that tells your body “time for bed now” and it will, at some point, start to listen. This includes setting a bedtime, and wake-time, and sticking to them.
• Get any form of a screen out of sight after a certain hour. It has been proven many times over that this will disrupt your sleep.
• I bow down to a sleep mask. It’s gentle weight over my eyes and the ensuing darkness is the only reason I am able to fall back asleep when I wake up too early in the morning-remember, levels of light determine how much melatonin you make.


•Getting rid of nightmares•
1. Don’t go to sleep angry or stressed out. Give yourself time to cool down.
2. Regular sleep patterns = better dreams. Including weekends.
3. Don’t eat right before bed. In particular, foods that take longer to digest, like meats and cheeses, can increase nightmares.
4. Reduce alcohol and caffeine consumption.
5. Cultivate gratitude. If this doesn’t come easy, do a “thankfulness” exercise every day in which you list the aspects of your life that you are thankful for.
6. Reduce exposure to violent images in the media, especially in the evenings. Horror movies can cause lingering nightmares for years.
7. Spend time in nature as often as possible, even if this means sitting in a city park for fifteen minutes every day. Many therapists believe that we all suffer from “nature deficiency disorder.”
8. Don’t sleep on your back. This encourages a special kind of nightmare known as sleep paralysis, in which you feel like you are awake and alert while at the same time you  cannot move. Sufferers also feel breathless and/or sense an “unknown presence” in the room.
9. Start a gentle body practice like yoga, walking, or tai chi. In general, moderate exercise increases the quality of sleep.
10. If you have repetitive nightmares, role-play how you will face your nightmare attackers next time.
11. Keep a dream journal. Often writing it out can dispel a lot of the powerful emotionality.
12. Join a dream-sharing group. Many larger cities have them. If not, start your own.
13. Give yourself some self-love and acceptance. Easy to suggest, but hard to do. I use journaling to remind myself that I am loved. Affirmations — while they can seem cheesy at first — are effective as well. My backlog of journals is essentially a history of pep-talks I’ve given myself over the years… and it still works.
14. Keep fresh flowers or aromatic oils in the bedroom. Research shows that good smells positively effects your dreams.
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* Keep a dream journal by your bed, or talk into a tape recorder. Write in it upon waking, even if it’s only phrases or images. “Even a fragment can act as a skeleton key that opens a door to learn more,” says Siegel.

* Wake up naturally, or to a tone alarm.Avoid clock radios, says Siegel. If you hear a radio announcer’s voice or music, it may draw you away from the dream.

* Talk to someone about your nightmare.“The act of telling is a release, it’s similar to how crying works to relieve grief,” says Jill Fischer, a Norwich, CT psychotherapist.

* Visualize a safe place. And visit that place during the day if the nightmare causes anxiety. Think of that place before falling asleep, says Fischer, who helped launch the National Nightmare Hotline (1-866-DRMS911).
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Improve your sleep. Take actions to make the quality of your sleep improve. Poor sleeping habits can make nightmares more likely to occur. Take some of the following steps to help get a good nights rest:[15]
* Get regular exercise. Exercise helps you fall asleep faster and sleep more deeply.
* Limit caffeine and alcohol. Both can reduce the quality of your sleep.
* Make time for activities that you enjoy.
* Practice meditation or relaxation techniques.
* Have a regular sleep schedule. Go to bed and wake up at the same time everyday.

Tense and relax your muscles as you fall asleep. Start with your head and shoulders, tense and release those muscles. Work your way down your body, tense and release each area. Doing this has been proven to reduce the occurrence of nightmares by up to eighty percent.[16]
* By tensing your muscle first, you allow for a deeper relaxation of it.
* You can do this many times a day, in addition to right before bed.

Make your bedroom a place for sleep only. Don’t do any other activities in your bedroom that would be counted as “waking” activities. By mentally establishing that your bed is a place for sleep and rest alone, you will be able to fall asleep more quickly and more deeply.
* Avoid any activities, even simple ones such as reading or watching TV, while in your bed.
* Only go to bed when tired and ready for sleep.
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Combat Stress
Often nightmares are merely a symptom of stress during the day; if you’re stressed during the day then it only stands to reason that you would be stressed in your thoughts during the night. Consider your nightmare a sign that all is not well in that case and then try and identify what the causes of stress in your daily life are. If you can address these then you will be able to reduce the likelihood of nightmares during the night. If your causes of stress are not things that you can change or confront, then seeing a therapist might be a good way to help you deal with them more effectively. Alternatively you could just try getting away for a while by going on holiday.

Combat Illness
Illness and particularly fever is another common cause of nightmares and here your body’s distress is reflected in your dreams. This will hopefully just pass, but in the meantime you can make sure that you are comfortable and a good temperature and make sure to take medication such as painkillers before you doze off. Bear in mind that sometimes nightmares about the body can be your body’s way of telling you that you are ill or have an injury, so you should look into whether this is in fact the case.

Avoid Drugs
If you use recreational drugs then this will be very likely to be causing the nightmares and that is just one more reason to stop. Likewise alcohol and even smoking can cause you to have nightmares so it’s a good idea to avoid these.

Relax
Don’t go straight to bed while you’re wide awake if you’ve spent the day watching scary films, being very busy, or stressing about various things. This way you will go to bed on that train of thought and this will be likely to lead you into a nightmare. Instead then give yourself an hour or so where you purposefully relax and de-stress. Reading a book is a great way to do this, and particularly if it’s a positive and funny story.

Watch Your Diet
What you eat can affect your dreams just as drugs can – remember that food interacts with your body in a variety of different ways just like drugs do. Make sure then that you watch your diet carefully and avoid things like caffeine that can cause your mind to race, carbs that can give you too much extra energy, and things that are hard to digest that can cause you to have disturbed dreams.

Go to the Toilet
It sounds very simple, but it’s a good precaution to take. A common form of physical stress when you are sleeping is needing the toilet and that can find its way into our dreams in a variety of different ways – sometimes as nightmares.

Analyze Your Dream
If you subscribe to the Freudian/psychodynamic school of psychology, then the belief is that dreams are our unconscious thoughts and desires rising to the surface (Freud called dreams the ‘royal road to the unconscious mind’) and that it is only when we have acknowledged and confronted these thoughts that we can move on and forget them. Try to think of any hidden messages that might be in those dreams and metaphors – could your dreams represent something else? What’s going on in your life at the moment? What do you associate these dreams with? Look for common themes and patterns and try to identify the cause. If nothing else though, just examining your dream and looking at it objectively can make you see just how ridiculous it was and how there’s really nothing to be afraid of. Nightmares are scary because we aren’t thinking straight, but there are almost always gaping flaws in the logic and the plots and the villains of the piece are very rarely anything to be afraid of and when you hear it out loud this can take that fear away. 'I was being chased by this kind of horrible cat….’

Talk About Your Dream/Draw Your Dream
If analyzing the dream on your own isn’t enough then talking to someone else and getting a second opinion can help. Again they can help you to laugh about it and can help to critique it, but at the same time they will also be able to help you see things you might have missed such as connections to your real life.

Sleep Heavily
Disturbed sleep and light sleep is when we remember most of our dreams and that includes nightmares. Try to remember the last time you had a dream – in all likelihood it will have been when you set the alarm on snooze and went back to sleep. The same goes for nightmares, so just make sure you get heavy deep sleep and you probably won’t be woken by as many dreams.

Increase Comfort
As mentioned already, various forms of physical and psychological stress can manifest itself as nightmares when you are asleep and that means things like illnesses or even needing the toilet. At the same time your sleeping self might interpret a flashing light as some kind of siren or alien, or a cool breeze against your skin might arouse you and make you feel more stressed. Make sure then that your environment is entirely free of such things – that it is completely dark and that it is very warm.

Become Lucid
Lucid dreams are dreams where you become aware that you are sleeping and then thus have the ability to wake up out of that dream or to even better – begin controlling that dream and directing it. This can of course help you to avoid nightmares and make them less scary so it is something worth practicing. To try and accomplish this ability, you should try to recognize common themes in your dreams that might act as warning signs that you are in fact asleep – this is particularly useful for recurring nightmares. When you notice this repeating itself – you will hopefully realize you’re dreaming. Another strategy is to try doing 'reality tests’ throughout the day such as pinching yourself so that it becomes habit. Then hopefully you will do this in your dream and this time the reality will fail the test. Now in theory you can give your nightmare a happy ending.
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How to Stop Nightmares 
So what to do when nightmares and night terrors go bump in the night?

Let’s start with nightmares. I respectfully disagree with Freudian and Jungian analysts who say nightmares are valuable and can teach you about yourself if you just examine their symbolism. I say they’re scary, and especially if they stem from a trauma, can wreck your nights and, by extension, your days.
Now, big breakthroughs in psychology are rare, but one occurred in 2001 with the publication of a study in the prestigious Journal of the American Medical Association. Dr. Barry Krakow, a sleep medicine physician and founder of a sleep research non-profit hypothesized that while nightmares directly following a trauma may be helpful in processing the event, chronic nightmares are just your brain stuck in a rut.  
He developed a therapy called Image Rehearsal Therapy, or IRT. In his study, sexual assault survivors with PTSD deliberately changed the plot and imagery of their nightmares - basically, they got to rewrite the whole script.  
Krakow asked participants to write down their disturbing dreams, and then instructed them to “change the nightmare any way you wish.” So for example, an assailant with a knife might become a kitten. Balls of fire might become soap bubbles. Being chased might become a stroll on the beach.
The patients rehearsed the new dream for anywhere from 5-20 minutes a day for 3 weeks while they were awake. What happened? Three months after the start of the study, the number of total nightmares per week, number of nights per week with a nightmare, and overall PTSD symptoms were all significantly reduced, while the participants’ sleep was significantly improved.  
A 2009 follow-up by a different group of researchers with a different population - U.S. veterans - achieved the holy grail of data replication. They found IRT worked to reduce the frequency of nightmares, both trauma-related and not, and reduced PTSD symptoms 3 months after the program. It almost seems too easy, but it speaks to the resilience of our brains, even after a major trauma.
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Overcoming Nightmares With Lucid Dreaming
Unfortunately for many people, instead of providing an outlet for unlimited fantasy and delight, dreams can be dreaded episodes of limitless terror. As is discussed in the books Lucid Dreaming (LaBerge, 1985), Exploring the World of Lucid Dreaming (EWLD) (LaBerge and Rheingold, 1990) and Lucid Dreaming: A Concise Guide to Awakening in Your Dreams and in Your Life (LaBerge, 2004), lucid dreaming may well be the basis of the most effective therapy for nightmares. If you know you are dreaming, it is a simple logical step to realizing that nothing in your current experience, however unpleasant, can cause you physical harm. There is no need to run from or fight with dream monsters. In fact, it is often pointless to try, because the horror pursuing you was conceived in your own mind, and as long as you continue to fear it, it can pursue you wherever you dream yourself to be. The only way to really “escape” is to end your fear. (For a discussion of reasons for recurrent nightmares, see “Overcoming Nightmares” from EWLD.) The fear you feel in a nightmare is completely real; it is the danger that is not.
Unreasonable fear can be defused by facing up to the source, or going through with the frightening activity, so that you observe that no harm comes to you. In a nightmare, this act of courage can take any form that involves facing the “threat” rather than avoiding it. For example, one young man dreamt of being pursued by a lion. When he had no place left to run, he realized he was dreaming and called to the lion to “come and get him.” The challenge turned into a playful wrestling match, and the lion became a sexy woman (NightLight 1.4, 1989, p. 13). Monsters often transform into benign creatures, friends, or empty shells when courageously confronted in lucid dreams. This is an extremely empowering experience. It teaches you in a very visceral manner that you can conquer fear and thereby become stronger.

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Healing
The effects of visual imagery on the body are well-established. Just as skill practice in a dream can enhance waking performance, healing dream imagery may improve physical health. Medical patients have often used soothing and positive imagery to alleviate pain, and the dream world offers the most vivid form of imagery. Thus, some people have use lucid dreams in overcoming phobias, working with grief, decreasing social and sexual anxieties, achieving greater self-confidence and by directing the body image in the dream to facilitate physical healing. The applications, which are described in greater detail in EWLD, deserve clinical study as they may be the greatest boon that lucid dreaming has to offer. Other potential healing applications of lucid dreaming include: practice of physical skills by stroke and spinal cord injury patients to encourage recovery of neuromuscular function, enjoyment of sexual satisfaction by people with lower body sensory loss (fully satisfying dream sex requires only mental stimulation!), more rapid recovery from injury or disease through the use of lucid dream imagery, and an increased sense of freedom for anyone who feels limited by disability or circumstance.


Sorry, I don’t remember all the sources, I’ve had these since October… anyways, I really hope something here can help somebody!

  • Sakura: Let's stay at an inn this night.
  • Sasuke: Going to the closest inn might delay our travel plans.
  • Sakura: Please *makes pouty face*
  • Sasuke: *Sigh*Fine.
  • Sakura: We can sleep in a bed tonight DATTEBA--
  • *Sakura and Sasuke both freeze and stare at each other.*
  • Sakura: Let's not mention this to Naruto.
  • Sasuke: *Smirks*Let's not stay at an inn.
  • Sakura: Meanie.
  • Sasuke: Whatever,I think an orange dress would look good on you.
  • Sakura: Ughhh