Energize Yourself
Energy starts with a good night's sleep. If you don't get the rest you need you'll never have any energy.
For a lasting energy, snack on protein foods like skinless poultry, fish and pasta.
Avoid sugar type snacks.
A coke, a cup of coffee or other beverages with caffeine will give you a quick temporary boost of energy but if you take too much you will feel worse later on when the caffeine wears off.
Since sleep is a source of energy be sure to avoid alcohol or caffeine close to bed time to assure you of a better quality of sleep.
If it is possible, take a short nap in early afternoon. You will be surprised at how well you will feel, often better than when you first get up in the morning.
To sleep better, don't go to bed until you are ready. Try to get up a little earlier each morning until you get tired enough at night to go to sleep at a reasonable hour.
Keep your work and your hobbies out of the bedroom. Use that room to rest, relax and sleep.
Never lay in bed if you cannot sleep. Get up and do something that usually makes you drowsy. Go back to bed only when you can no longer keep your eyes open.
For a good night's sleep have milk and crackers. You have heard this for years and it still works well.
There are two ways that I personally use to recharge. That is to take a cold shower and then sit down with a tall glass of lemonade. This works well if you live in a hot climate or during the summer months in northern cities.
Every day keep a record of the things or foods that seem to give your body a charge and when you need to refresh, you repeat those methods or eat to give you the energy you need.
Fifty Useful Tips For Better Sleep
You can sleep without pills and still beat insomnia. The fifty following tips will help you to have a better night's sleep.
dtime; take a walk or read a newspaper; just do something which is before be1. Try to relax not stressful.
2. Do your paperwork or other work-related activities early in the evening.
droom is be3. Make sure your not noisy.
4. If your bedroom is noisy and you can't correct it, wear earplugs.
5. Think of places you fell asleep easily and try to copy those places; set your room up the same way.
6. Check the medicines you are taking to see that they aren't nervous system stimulants.
droom is well-ventilated but be7. Make sure your not too cold.
8. Don't use too many or too few blankets.
9. Don't tuck your sheets in too tight at the bottom of the bed; your feet should feel free and unrestricted.
10. Your mattress should not sag.
11. Have a big enough bed for yourself; if you're 6'8", don't try sleeping in a single bed.
,ablecomfort be 12. Your pyjamas or nightgown should not too tight.
13. Use a pillow that suits you, soft or firm, whichever you prefer; or not at all, if that's what you prefer.
14. If you like a soft light on while you sleep, have one on.
15. If you prefer to sleep in darkness make sure your blinds are thick.
16. Rise at the same time seven days a week, no matter what.
17. Do not d when you wake up; instead, get up right away and start moving on with your morning routine. belinger in
18. Avoid napping in the afternoon.
19. Do some sort of physical exercise each day which will tire you out.
20. Cut down on smoking and drinking alcohol at least two hours before bedtime.
21. Don't drink coffee or soft drinks containing caffeine after dinner.
22. If you like to watch TV before going to bed, keep it light; watch a comedy instead of a drama.
23. If you like to read before going to bed, keep it light. Read to a logical stopping point, so you won't lie awake wondering what's going to happen.
24. Don't socialize with friends with whom you are likely to argue in the evening. Nighttime arguments are like poison to an insomniac.
25. Establish a regular bed-time.
26. Avoid eating too much salt with your dinner and in any after-dinner snacks.
27. Try eating snacks high in calcium and protein before retiring; small amounts of cheese and nuts contain Tryptophan, an amino acid which promotes sleep.
28. Take bone meal tablets or some other form of calcium regularly after dinner.
29. Herbal teas such as camomile and valerian induce sleep.
30. Try a teaspoon of brewer's yeast and a tablespoon of molasses in a glass of milk.
31. Don't forget about a glass of warm milk before bed; it does work.
32. A teaspoon of honey in a cup of hot water is said to induce sleep.
33. Another old-fashioned remedy is to take two teaspoons of cider vinegar with two teaspoons honey in a glass of warm water.
34. Ask your spouse which sleeping position you sleep most soundly in; try to assume that position upon retiring.
35. Don't go for 8 hours of sleep; you may only need 4 to 6 hours.
36. Spend no more than 3 minutes thinking about the day's problems when you are in bed.
37. If you find it difficult to sleep with your spouse, try getting twin beds or separate bedrooms.
38. The optimum temperature for sleep is 60 to 64 degrees F.
39. Relax before bed in a warm bath.
40. Buy a humidifier to keep your room warm in the winter without drying out the air too much.
spoon of dry mustard powder to yourable41. Add a t before-bed bath.
42. Add baking soda to the bath water.
43. Footbaths before bed help.
44. Before bed, listen to relaxing music.
45. When you are in bed, recall the happiest experiences of your life.
46. Ask someone to read aloud to you in bed before you go to sleep.
47. Lie on your back in bed and relax each muscle in your body.
48. Visualize various parts of your body relaxing.
49. Concentrate on doing some deep breathing as you lie in bed.
50. If all else fails, try counting sheep; it's an age-old cure and has helped many an insomniac get a good night's sleep.
The Secrets Of Mental Rejuvenation In 20-Minute Naps
By qualitybooks.com
Thomas Edison hardly slept at all, except in 20-minute naps. Mark Twain was noted for his insomnia, but was always dozing off at public functions. So what's the relationship or the secret between 40-winks of nap-time and a person's creativity?
Scientists have proven in recent years that the human body requires only as much sleep as the brain will allow it. In other words, so long as the brain is functioning at full capacity, there's no great requirement for sleep. The big thing is that the brain needs a rest every now and then, and apparently, the brain can refresh itself and go on "like with a full tank of gas" with just a short, 20-minute nap.
Regardless of all the relaxation techniques that are popular today, sleep is still the most refreshing and healthful relaxation of all to most people. Even so, the quick 40-winks between appointments or meetings can refresh and rejuvenate almost anyone as much as 8-hours of sleep.
Throughout history, busy, pressured men have all shared in the ability to take a break from whatever the problems of the moment were, in order to refresh themselves with a short nap. For problem solvers, trouble-shooters, writers and/or other people doing creative or intellectual work, the benefits of a short 20-minute nap can be similar to a transfusion of blood plasma.
These short 20-minute naps for people who are really engrossed in their work, almost always provide a fresh burst of new ideas and energy. They tend to eliminate the need for caffeine boosts during the workday. And, they guarantee a reserve of energy so that the working day isn't followed by an evening in which he falls asleep on the couch watching TV or at a social event.
To take advantage of the mental rejuvenation benefits inherent in a 20-minute nap, all you need is an uninterrupted 20-minutes. If you're working in an office, take your phone off the hook or disconnect it from the wall plug. Hang a sign on your door and instruct your secretary that you're not to be disturbed for 20-minutes. A couch to lie down on would be fine, but if you've not got a couch handy, simply stretch out on the floor.
When you lie down to take a nap, you should loosen your shoes, your belt and your tie. Basically, it's best if you lie on your back and cross your arms across your chest.
You shouldn't concentrate on it, nor worry about falling asleep. First off, you'll be resting and that alone will give you the new energy you need. If your brain needs a rest as well, you'll soon fall asleep.
It's all right to think about specific business problems while you're still in the resting stage, but you must not allow yourself to get up and deal with them if answers come to you before your 20-minute nap period is up. As much as you can, you should try to direct your thoughts to nonwork ideas while you're resting. In other words, you might think about the things you intend to do when you get home from work.
You might mentally play a round of golf on your favorite course. Imagine watching your golf swing and correcting your problems. Besides relaxing you, these reveries provide the extra dividend of actually helping you to improve you own skills. Mental preparation accounts for a great deal of one's skill in sports, and this kind, which you accomplish while you're relaxing, can pay off in double dividends.
Learn to ignore whatever noises there are - just tell yourself that these are noises of the atmosphere and do not relate to you. See them as a part of your environment, and not as irritants.
To be sure that you wake up at the end of 20 minutes, set an alarm or tell your secretary to wake you at the end of your rest period. Once you've practiced settling down and resting for 20-minutes at a time, you'll be able to wake yourself just before the alarm goes off or your secretary rouses you.
Attempting to sleep for 30-minutes or even an hour, will leave you feeling groggy rather than refreshed. There is nothing wrong however, with taking several 20-minute naps at different intervals throughout an especially long or tiring workday. The important thing to remember is that you can gain new energy and new creativity by resting and napping when you feel low on energy or as if you're running out of ideas.
As you awaken from your nap, you should lie still for a minute or two - then stretch and breathe deeply - take your time in getting up - adjust your clothing and take a drink of water to get your system going again.
Then, return to work, starting with simple chores such as opening letters or organizing the work you have to do. Within just a few minutes you should feel full of energy and able to handle any problem as it comes up.
With practice you'll be able refresh and rejuvenate your entire mental system with a short 20-minute nap. The important thing is to recognize when you need one to handle the problems at hand, and then to avail yourself of them. Total relaxation, complete physical and mental rest, and then a whole new burst of energy and creativity as the result.
Give it a try for yourself and see if you aren't amazed at the results!
Learn How To Reduce The Effect Of Sleep Apnea Using 3 Doctor's Recommendations
By Ebe Heng
his article would not be able to issue a cure for sleep apnea but it can highlight some solutions you can go to to get rid of it!
The Greek word "apnea" literally means "without breath." So, in a nutshell sleep apnea means sleeping without breathing.
People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times during the night and often for a minute or longer.
Untreated, sleep apnea can cause high blood pressure and other cardiovascular disease, memory problems, weight gain, impotency, and headaches. Moreover, untreated sleep apnea may be responsible for job impairment and motor vehicle crashes.
There are three solutions used effectively to reduce teh effects of sleep apnea.
1. Physical or Mechanical Therapy
Nasal continuous positive airway pressure (CPAP) is the most common effective treatment for sleep apnea. In this procedure, the patient wears a mask over the nose during sleep, and pressure from an air blower forces air through the nasal passages. The air pressure is adjusted so that it is just enough to prevent the throat from collapsing during sleep. The pressure is constant and continuous. Nasal CPAP prevents airway closure while in use, but apnea episodes return when CPAP is stopped or it is used improperly.
2. Surgery
Some patients with sleep apnea may need surgery. Although several surgical procedures are used to increase the size of the airway, none of them is completely successful or without risks. More than one procedure may need to be tried before the patient realizes any benefits.
Some of the more common procedures include removal of adenoids and tonsils (especially in children), nasal polyps or other growths, or other tissue in the airway and correction of structural deformities. Younger patients seem to benefit from these surgical procedures more than older patients.
Uvulopalatopharyngoplasty (UPPP) is a procedure used to remove excess tissue at the back of the throat (tonsils, uvula, and part of the soft palate). The success of this technique may range from 30 to 60 percent. The long-term side effects and benefits are not known, and it is difficult to predict which patients will do well with this procedure.
Somnoplasty is a procedure that uses radiowaves to reduce the size of some airway structures such as the uvula and the back of the tongue. This technique is being investigated as a treatment for apnea.
3. Non-specific Therapy
Behavioral changes are an important part of the treatment program, and in mild cases behavioral therapy may be all that is needed. Overweight persons can benefit from losing weight. Even a 10 percent weight loss can reduce the number of apneic events for most patients. Individuals with apnea should avoid the use of alcohol and sleeping pills, which make the airway more likely to collapse during sleep and prolong the apneic periods. In some patients with mild sleep apnea, breathing pauses occur only when they sleep on their backs. In such cases, using pillows and other devices that help them sleep in a side position may be helpful.
These three solutions are inform
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ion on wh
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can be done to reduce sleep apnea effect, to better your knowledge in this area.. To really cure your sleep apnea, you would still need to consult a doctor.
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