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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.

How to Fix 3 Annoying Office Distractions Whether you’re part of a big corporation or a small startup, distractions abound. Your smartphone rings, an IM pops up, the copy machine seems extremely loud, and Chatty McChatterson who works a few desks away is having a loud conversation. When you’re in the zone, a split second distraction can totally disrupt your concentration. So when you come to work, think of ways to maximize productivity and minimize distractions. 1. It’s great to work with social butterflies, except when they distract you from getting your work done. Fix it: Invest in a really sweet pair of noise reduction headphones to block out noise and keep you in the zone. 2. In order to get work done, you have to be comfortable. Fix it: Invest in high quality furniture (it’s worth it!) 3. There’s a lot of talk out there about whether or not you should deal with email in the morning or set aside a specific time to check it later in the day. Fix it: Test out a few different strategies to find out what works for you.

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.

How to Find Motivation to Do Homework: 18 Steps <img alt="Image titled Find Motivation to Do Homework Step 01" src=" width="728" height="546" class="whcdn" onload="WH.performance.clearMarks('image1_rendered'); WH.performance.mark('image1_rendered');">1Plan ahead to have free-time after school. If you have a study period, do as much of your homework as you can. The more you do while you are at school, the less you will need to do at home. Don't try to do everything at the last second.Try to do all of it in class (if time is provided), at lunch, or any other spare time you may have. This way you may also get help while at school, if you don't understand the work. Ask your teachers while they are available: they're there to assist you.

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

4 Ways to Overcome Laziness Edit Article Setting Your Mind StraightGetting Geared UpTaking ActionStaying Motivated Edited by Toni, Zack, Eric, Dave Crosby and 89 others Call it laziness, sloth, ineptitude, idleness, or whatever you like but the idea of doing nothing when things need doing is often considered to be a sign of weakness or shirking. Sometimes laziness happens when you don't want to face something, like a boring chore or a difficult confrontation with someone. Ad Steps Part 1 of 4: Setting Your Mind Straight 1Figure out the real issue. Part 2 of 4: Getting Geared Up 1Jump out of bed. Part 3 of 4: Taking Action 1Start. Part 4 of 4: Staying Motivated

mpression stockings | medi online shop Skin-friendly Soft cuff Available in 3 colours Skin-friendly Semi-transparent Available in 2 colours Soft fabric Latex free British Standard compression Soft sheen silhouette Silicone grip top Available in 2 colours Gentle on the skin Soft sheen Available in 3 colours Silicone topband Latex free British Standard compression Masculine below knee socks Fashionable broad ribbed design Available in 3 colours Robust below knee sock Reinforced heel and sole Available in 5 colours Fashionable broad ribbed design Easy donning and doffing Available in 2 colours Medical compression stockings and compression socks are a good way to start a healthier venous life. An adequate treatment with medical compression hosiery in case of venous disorders depends on many important factors like the diagnosis or regular doctor visits. medi highlights

BMR Calculator Reference The Basal Metabolic Rate (BMR) is the amount of energy you need while resting in a temperate environment during the post-absorptive state, or when your digestive system is inactive. In such a state, your energy will be used only to maintain your vital organs, which include the heart, lungs, kidneys, the nervous system, intestines, liver, lungs, sex organs, muscles, and skin. The BMR decreases with age and increases with muscle mass. The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested. In most situations, the BMR is estimated with equations summarized from statistical data. BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man) BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)

Calorie Maintenance Calculator - Daily Calorie Requirements As I’ve explained, your daily calorie intake is by far the most important part of your diet plan no matter what your goal is (losing fat, building muscle, etc.). And, the starting point for figuring out exactly how many calories you need to eat per day revolves around something called your calorie maintenance level. Your calorie maintenance level is where your body is at when you consume and burn the same number of calories. Meaning, when Calories In = Calories Out, you’ve reached your calorie maintenance level. Here’s an example… Let’s say you burn 2500 calories per day from a combination of exercise (weight training, cardio, etc.), normal daily activities (getting dressed, showering, driving, etc.), and your body doing the things it needs to do to sustain itself (breathing, pumping blood, digesting food, etc.). That means 2500 calories is your daily calorie maintenance level in this example. Why? And, the amount of calories that makes this happen is your calorie maintenance level. Awesome!

Cough Variant Asthma -- No Improvement? Quality of Life Sucks - Allergies & Asthma I have what is diagnosed as cough variant asthma, with perhaps some hypersensitivity to Aspergillus flavus. I do not have wheezing, just a very severe, frequent, disabling cough. Summer of 2012, I developed a cough. I thought it was a cold, and thought nothing of it, though it was sudden and bad. However, symptoms hadn't improved after the full course. Finally however, my regular doctor started taking it seriously, and a year later, I was given a diagnosis of asthma. My new doctor gave me a referral to a pulmonologist. The pulmonologist did a blood test for all allergies but not a scratch test. I am on: Qvar (beclomethasone dipropionate) inhaler twice a daySingulair (montelukast) once a dayClaritin (loratadine) once a dayProair (albuterol sulfate) as needed I was on Advair instead of Qvar for a while but I couldn't stand the "texture" and it made me gag, and it didn't seem to be making a difference, so the doctor switched me back to Qvar. I have Medicaid/Medicare.

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