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How to Sleep Better: Tips for Getting a Good Night’s Sleep

How to Sleep Better: Tips for Getting a Good Night’s Sleep
The secret to getting good sleep every night Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest. The key, or secret, is to experiment. What works for some might not work as well for others. The first step to improving the quality of your rest is finding out how much sleep you need. How to sleep better tip 1: Keep a regular sleep schedule Getting in sync with your body’s natural sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. Set a regular bedtime. Discovering your optimal sleep schedule Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. How to sleep better tip 2: Naturally regulate your sleep-wake cycle Increase light exposure during the day Related:  Health and Exercise

Scrape Away Pain: Gua Sha When I was finishing my undergraduate coursework, I was working part-time in a hospital research department. My co-workers knew I had my eyes set on Eastern Medical training. On rare occasions, questions concerning Eastern Medicine would arise, and these questions would always be directed toward me. Young, naïve and inexperienced, I was just as curious as they were. As I was finishing my clinical training in Beijing, I would find myself smiling at the memory of that picture; something that once seemed so dumbfounding had become something I was so commonly administering to patients. Gua sha is an ancient healing technique used by many clinicians of TCM. Pain, both acute and chronic, is the most common indication for gua sha. While gua sha is most commonly used to treat pain, it can also be utilized by TCM clinicians to address conditions such as asthma, bronchitis, colds, flu, fever, heatstroke, fibromyalgia, strains, sprains, and muscle spasms. Sources: Braun, et al. Chan, et al.

25 Life Improvements That Will Make You Happier How to Sleep Better? The key is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you. The first step to improving the quality of your rest is finding out how much sleep you need. How to sleep better tip 1: Keep a regular sleep schedule Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. Set a regular bedtime. Discovering your optimal sleep schedule Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. How to sleep better tip 2: Naturally regulate your sleep-wake cycle Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Increase light exposure during the day Boost melatonin production at night

TDEE Calculator TDEE is the amount calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food! The IIFYM TDEE Calculator is designed to give you your exact TDEE based on a few key factors (BMR + TOTAL ENERGY EXPENDITURE). Total Daily Energy Expenditure TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight, which is why the IIFYM TDEE Calculator is based on the most exact TDEE formulas available. Fat Loss Secret If we eat more calories than our body requires, we will gain weight. Calculate TDEE Male Female Years Mifflin-St Jeor Harris-Benedict Katch-McCardle Body Fat % Unless we know exactly what our BMR and TDEE is, we have no way of knowing how many calories to consume while dieting to burn body fat or gain (preserve) muscle. Use the IIFYM TDEE Calculator to figure out how many calories your body needs to function at your current activity rate.

30 Things to Stop Doing to Yourself - StumbleUpon When you stop chasing the wrong things you give the right things a chance to catch you. As Maria Robinson once said, “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” Nothing could be closer to the truth. Here are some ideas to get you started: Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you. Update: Read our follow-up to this post: 30 Things to Start Doing for Yourself Photo by: Rob Brucker

Sleep Studies | National Sleep Foundation - Information on Sleep Health and Safety According to the National Institutes of Health, 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can significantly diminish health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, depression, diabetes and other chronic diseases. Sleep problems can take many forms and can involve too little sleep, too much sleep or inadequate quality of sleep. The Institute of Medicine recently estimated in its report, Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem , that “hundreds of billions of dollars a year are spent on direct medical costs related to sleep disorders such as doctor visits, hospital services, prescriptions, and over-the-counter medications.” Sleep problems and lack of sleep can affect everything from personal and work productivity to behavioral and relationship problems. Sleep problems can have serious consequences. Should Your Sleep Be Evaluated?

Calorie / TDEE calculator : The Fast Diet : 5:2 intermittent fasting Go straight to our online calculator If we were to distill the Fast Diet into a single sound-bite, it would all come down to 5:2. That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want. Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men. Since you are only fasting for two days of your choice each week, and eating normally on the other five days, there is always something new and tasty on the near horizon. Bear in mind that the programme is designed as a well-signposted path towards a longer, healthier life; weight loss is simply a happy adjunct to all of that. How many calories on a non-Fast Day? You may have wondered how we came up with the recommendation that women have 500 calories and men have 600 calories on a Fast Day. We thought we’d bring everything together in one place for you so you can do the calculations here. Activity levels

9 Ways to Wake Up Ready to Rock “Never Wake Up” courtesy of Heiko Muller I bet you’ve had days when you just want to stay under the duvet. Maybe you slept badly, or perhaps you just can’t face dragging yourself out of bed and facing your to-do list. Yet you know that if you could get up when you want to every day – rather than at the last minute possible – you’d be able to accomplish a lot more of your goals. Here are nine ways to wake up ready to rock, roughly in order of when you’ll need to do them the day before. 1. There are plenty of great reasons to exercise, and I won’t rehash them all here. If you’re struggling to fit exercise into your day, try looking for ways to get active in your lunch hour or straight after work: if exercise forms a natural part of your routine, you’ll be much more likely to stick with it. 2. Sometimes, even when we do manage to get up on time, we’re just not in the mood to rock! 3. 4. 5. You could eat a bit earlier in the evening, or simply eat a lighter meal at dinner time. 6. 7. 8. 9.

Everything You Always Wanted To Know About Sleep (But Were Too Afraid To Ask) | A Blog Around The Clock This post is by far, my most popular ever. Sick and tired of politics after the 2004 election I decided to start a science-only blog – Circadiana. After a couple of days of fiddling with the template, I posted the very first post, this one, on January 8th, 2005 at 2:53 AM and went to bed. When I woke up I was astonished as the Sitemeter was going wild (getting a couple of thousand hits was a big deal back then, but within a few days, this post got to about 60,000 visits)! This post was linked by BoingBoing and later that day, by Andrew Sullivan. What are you doing up so late, staring at the computer screen reading this? Until not long ago, just about until electricity became ubiquitous, humans used to have a sleep pattern quite different from what we consider “normal” today. The genetic basis of extreme “larkiness” has been elucidated. During a normal night’s sleep, REM occurs every 90 minutes or so. Treating Extreme Larks and Owls Do not take anti-depressants. Why We Sleep Like This?

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True! Same with me. I have improved a lot nowadays. by sowmyahariharan Nov 4

I have to start going to sleep earlier because then in the morning I can't get up and it affects my attitude all day. by patrykpajak Nov 4

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