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

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

25 Life Improvements That Will Make You Happier » 4 Simple Steps to Start the Exercise Habit Post written by Leo Babauta. I have to admit that I have my ups and downs with the exercise habit. So I know that it’s not the easiest habit for most people, and most people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again. I’ve written before about how to build the exercise habit (and even have a guest post on it), but today I thought I’d revisit the topic for those who still have trouble. The Main Problems So why do most people have trouble making exercise a regular habit? Too difficult. The 4 Simple Steps So how do we solve those problems? 1. Written: Write this down. 2. 3. 4.

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?

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.

Memory Improvement Techniques - Improve Your Memory with MindTools.com - StumbleUpon © VeerPRZEMYSLAW PRZYBYLSKI Use these techniques to improve your memory. The tools in this section help you to improve your memory. They help you both to remember facts accurately and to remember the structure of information. The tools are split into two sections. Firstly you'll learn the memory techniques themselves. As with other mind tools, the more practice you give yourself with these techniques, the more effectively you will use them. Mnemonics 'Mnemonic' is another word for memory tool. The idea behind using mnemonics is to encode difficult-to-remember information in a way that is much easier to remember. Our brains evolved to code and interpret complex stimuli such as images, colors, structures, sounds, smells, tastes, touch, positions, emotions and language. Unfortunately, a lot of the information we have to remember in modern life is presented differently – as words printed on a page. Using Your Whole Mind to Remember Use positive, pleasant images.

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?

How to Learn (Almost) Anything This is a guest post by Glen Allsopp of PluginID. Have you ever read an informative book, only to later remember just a few main points — if anything at all? The problem might be that you’re using one of the least efficient ways of learning available. The Cone of Learning I remember back about 7 years ago when I was taking music lessons at school, there was a poster on the wall that really grabbed my attention. Image Credit After doing some research, I found that the contents of that poster were based upon the work of Edgar Dale back in 1969. Today, many of you may know this as the Cone of Learning, but beware: although the cone is in fact based upon the results of Dale’s research, the percentage figures were never actually cited by Dale, and added by others after the initial investigation. Based on the research we can see that: The Cone of Learning suggests why you are more likely to remember parts of a movie than you are from a book on the same topic. Learning Almost Anything

Near field communication A summary of near-field communication Near field communication (NFC) is a set of ideas and technology that enables smartphones and other devices to establish radio communication with each other by touching the devices together or bringing them into proximity to a distance of typically 10 cm (3.9 in) or less. Early business models such as advertising and industrial applications were not successful, having been overtaken by alternative technologies such as barcodes or UHF tags, but what distinguishes NFC is that devices are often cloud connected. All NFC-enabled smartphones can be provided with dedicated apps including 'ticket' readers as opposed to the traditional dedicated infrastructure that specifies a particular (often proprietary) standard for stock ticket, access control and payment readers. Each full NFC device can work in three modes: NFC Target; NFC Initiator; and NFC peer-to-peer: History[edit] NFC traces its roots back to radio-frequency identification, or RFID. Design[edit]

Why We Sleep Maybe you have a big report due first thing in the morning. Or you're trying to deliver a truckload of fish before the wholesale market opens 150 miles away. Whatever the reason, you decide to stifle that yawn and push through the night. Sure, you've been awake 16 hours, but you have a giant thermos of coffee and a few tunes to keep you going. Your body, of course, is fighting you every step of the way. That yawn was the first sign that... Subscribe Now Get TIME the way you want it One Week Digital Pass — $4.99 Monthly Pay-As-You-Go DIGITAL ACCESS — $2.99 One Year ALL ACCESS — Just $30!