Revisi Blogging: Sleep Snoring

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Gambar

Gambar

"Apakah sakit kepala mabuk seharusnya berlangsung selama seminggu? Aku masih merasa otakku akan meledak," kata Melanie sambil terjatuh di tempat tidur di sebelah Marion.

Marion mengerang dan membuka satu mata. Satu-satunya lampu menyala di apartemen adalah lampu, tetapi cukup baginya untuk melihat bahwa saudara perempuannya memiliki kompres es di dahinya. "Mungkin kamu menangkap sesuatu," gerutunya, menutup matanya lagi dan berguling.

Melanie tidak mengambil petunjuk itu. "Entahlah. Leherku juga telah membunuhku. Mungkin karena tidur di kasur tadi malam."

"Kamu tahu obat rahasia untuk mabuk?" Marion bertanya.

"Apa?"

"Kembali tidur."

"Kami punya banyak hal yang harus dilakukan hari ini. Kita masih harus membongkar dari perjalanan kita, mengejar cucian, memastikan kita telah membuka semua surat ..."

"Mel, apakah kamu mendengar suara menenangkan yang datang dari luar? Itu hujan. Kami seharusnya bersantai saat hujan."

"Atau itu pertanda bahwa kita harus tinggal di rumah hari ini dan menyelesaikan semua pekerjaan rumah ini. Kelas dimulai minggu depan, lho. Ngomong-ngomong, aku akan memeriksa suratnya." Melanie pergi dan mulai memilah-milah tumpukan amplop di pulau dapur.

Marion tidak bisa menahan senyum. Itu akan menjadi tahun pertama Melanie di Universitas Boltaine, dan dia sangat gembira. Marion juga bersemangat—meskipun dia mendapat gelar sarjana dari Boltaine, dia akan kembali untuk gelar masternya. Dia menantikan untuk kembali ke almamaternya dan menunjukkan kepada Melanie tempat belajar terbaik.

"Tidak ada untukmu dari sekolah. Mungkin kamu harus cek e-mail-mu," seru Melanie.

Marion dengan enggan berguling dan meraih laptopnya. Jika Melanie menderita migrain dan masih bisa produktif, Marion setidaknya bisa berpura-pura. Dia membuka tutupnya dan melihat bahwa dia telah meninggalkan halaman Facebook-nya, jadi dia memutuskan untuk menggulir foto-foto yang dia posting dari liburannya dan Melanie. Mereka telah melakukan perjalanan ke Selatan untuk merayakan bulan terakhir kebebasan mereka sebelum mereka terjebak belajar setiap malam.

Dua puluh tiga pemberitahuan. "Wanita cantik <3," tulis temannya Jennifer di bawah foto dirinya dan Melanie berdiri di pantai.

"Sepertinya kamu bersenang-senang!" tambah Paman Vilho mereka. Marion memutuskan untuk menjadikan yang itu foto profilnya.

"Apakah Anda melihat foto-foto yang saya pasang?" Marion memanggil.

"Tahan!" Teriak Melanie. Marion mendengar gemerisik di dapur. "Aku di aula sekarang. Saya memberi kami berdua jus. Saya memang melihat gambar-gambarnya. Bukankah mereka luar biasa? Jenn sa-" Melanie berhenti di tengah kalimat.

"Melanie? Jenn apa?" Tidak ada jawaban. Beberapa detik berlalu sebelum Marion mendengar bunyi gedebuk.

"Mel? Anda baik-baik saja?" Dia melompat dan berlari menuju aula. Melanie terjatuh, gelas jus jeruk merembes ke karpet. "Melanie, ada apa?"

Melanie tidak bisa menjawab. Lengannya mulai tersentak, dan Marion bingung. Apakah ini kejang? Dia pernah mendengar tentang kejang tetapi tidak tahu bagaimana membantu seseorang memilikinya. Panik, dia meraba-raba teleponnya dan menelepon 911.

"911, apa keadaan daruratmu?"

"Ini adikku. Kurasa dia mengalami kejang!" Marion berteriak.

**

Marion selalu membenci rumah sakit. Mereka mengingatkannya tentang semua cara seseorang bisa menghilang dalam sekejap, dan dia tidak ingin diingatkan tentang betapa rentannya orang sebenarnya. Yang paling dia benci adalah bahwa saudara perempuannya adalah siapa-tahu-di mana, dan dia terjebak di ruang tunggu. Dia duduk di salah satu kursi sudut, lututnya ditarik ke dadanya. Biasanya, ibunya akan menyuruhnya duduk dengan benar, tetapi hari itu, dia tidak mengatakan sepatah kata pun; sebaliknya, dia duduk di sebelah Marion dan memegang tangannya. Ayah Marion mondar-mandir di depan mereka.

To Sleep Better, End Your Day Mindfully

By Kevin Schoeninger

Have you noticed the way you end your day plays a big role in how well you sleep, how you feel when you wake up, and the kind of day you have tomorrow? In this post, I share a mindful way to end your day, release stress, sleep better, and wake up ready for a new day in the morning.

So, how do you typically end your day? Do you go and go until you simply can't go anymore-then crash? Do you click through the channels on TV or scroll through social media? Do you watch the news, have a conversation, or read a book? Do you ruminate over something that happened during the day or feel anxious about what might happen tomorrow?

Now, let me ask you, "How does what you do before sleep make you feel?"

Exhausted? Depressed? Agitated? Resigned? Happy? Grateful? Relaxed?

How you feel before bed significantly affects the kind of sleep you'll have and the kind of day you'll have tomorrow.

What if you could consciously release the day's stress, frustrations, and disappointments and gather the experiences that make you feel grateful, positive, and accomplished? "Daily Recollection" is a simple mindfulness technique. It sets up restful sleep and an empowered day tomorrow.

Before I describe Daily Recollection, let's talk about the essential ingredient of the practice. You need to adopt a Mindful Mode of Attention for it to work.

What Exactly is Mindfulness?

By mindfulness I mean, "Paying attention, on purpose, in the present moment, without judgement-like a curious observer." (Definition based on the work of mindfulness pioneer, Dr. Jon Kabat-Zinn.) Practicing a mindful attention style changes the way your brain operates. It releases lingering stress and welcomes appreciative engagement.

A natural result of Mindfulness is that, instead of being overly-identified with your experiences, you see yourself as "having" experiences. From this vantage point, you don't believe thoughts, feelings, or actions "define you." "Who you are" transcends any experience "you have."

Consequently, you feel less need to attach, hang onto, or ruminate over any experience as if your self-worth depends on it. Instead, you are a curious "witness" who can inhabit an experience and participate in it without being consumed by it. You appreciate present moment awareness and move on to the next moment without being lost in what's happening. This includes moments you enjoy and moments you wish you could forget.

Why is this important?

It's important because mindfulness alters the way your brain encodes experiences. Every experience gains a layer of awareness, freedom, and choice. With mindfulness, you learn you can choose what you focus on and how you relate to it, instead of simply reacting as a "victim of circumstances."

In Daily Recollection, I use the image of "putting on your Mindfulness Cap," to symbolize adopting this Mindful Mode of Attention.

Set up for Daily Recollection

Daily Recollection is a practice to do at the end of the day, just before sleep. A few preliminaries will set you up for success.

First, begin the process of going to bed at least 30 minutes before you want to be asleep. Put away things you are working on. Write important "To Dos" left over from today on a list for tomorrow. And, set up anything you need for your Intentional Practice first thing in the morning.

Second, have a self-care routine of washing your face, brushing your teeth, going to the bathroom, saying goodnight to significant others, and anything else you need to do to prepare for some quiet time for yourself.

Finally, lie down in bed on your back and put on your Mindfulness Cap. Again, this means: "Adopting an attitude of paying attention, on purpose, in the present moment, without judgment-like a curious observer." Then, follow these steps:

3 Steps of Daily Recollection

1. Mindfully Observe how you feel right now, lying in bed. Note any prevalent thoughts, feelings, and body sensations. Notice them without following them or getting lost in them, just be curious to witness what is happening inside without trying to change it.

2. Take this same Mindful Observation back through your day, hour by hour, from the present moment back to the time you woke up. Make note of moments of stress, frustration, and challenge as well as moments when you felt happy, satisfied, and accomplished. You don't have to recall every moment of the day, just ones that stand out as particularly poignant for one reason or another.

As best as you can, see if it's possible to do this without judgment, analysis, or trying to fix anything. See if you can simply make note of experiences as a curious observer who appreciates awareness in each moment.

Especially, make note of the feeling tone of your experiences-emotionally discern what felt good and what felt not-so-good. Be grateful that you learn and grow from all types of feelings and experiences. Then, consciously set them aside and move on to the next moment in time, until you arrive at the feeling you had upon waking this morning.

3. Return to present moment awareness of lying in bed. Smile with gratitude for all you've experienced and learned in this day. Smile with gratitude for the opportunity to rest. Call to mind what you will do first thing in the morning to start your day in a positive intentional way. (See last week's post for suggestions.) Finally, take a few, slow, deep breaths, let go of today, and welcome a good night's sleep.

Can you imagine what a difference it would make if you ended each day in such a mindful way?

Enjoy your practice!
Kevin

Are you ready to be free from negative thoughts, feelings, and beliefs that stress you out and keep you stuck? Click Here to visit my blog for insights, tips, and tools to release stress and find your Clear Quiet Mind. Subscribe for weekly updates and get a free guided meditation!

Health Hazard of Late Night Sleep and Sleep Disorder

By Hari Om Agrawal

Important things to know about sleeping

Late nights and sleep disorder is the most discussed subject today, as most of the people complain the lack of a good night's sleep. Today the routine of every working person is almost similar, people come home late from work, and then explore for some amusement on TV or internet. Practically, no one sleeps before 2 past midnight but then need to wake up by seven to rush to their offices, hampers the sleep time. The sleeping pattern of all is different, as they need 6 to 9 hours to invigorate themselves for a new day. However, that does not mean, sleeping longer makes a person super active.

Expert's opinion

According to American health survey, 10% people are chronic insomniacs while 30% are affected by this order overall. 15 to 20% of people have a temporary sleeping disorder. The UK study says that 39% of people have sleeping disorder there.

The experts lay big importance to sleeping time, as they suggest 11 at night should be the ideal bedtime. They recommend 7-9 hour sleep to stay energetic and alert. They feel every hour before midnight is of twice importance than every hour after 12 midnight. Although this theory has many rebuttals, as new technology gives a lot of fun but takes off quality time to sleep.

Sleeping Duration

A thumb rule measured for basic minimum sleeping time for all ages is here below:

Adults: 7-9 hours

Teenagers: 8-10 hours

Children 6-12 years: 9- 12 hours

Children 3-5 years: 10-13 hours

Children 1-year: 11-14 hours

Toddlers of 4-12 months: 12-16 hours

Health Hazards of erratic sleeping time

Ironically, no one wants to wake up every morning feeling groggy and listless after extending snooze time several times. This is troubling, as no time is left for morning exercises between waking up and moving to the office. This takes a toll on the health in the longer run.

The chronic sleeping disorder causes many health issues such as cardiovascular, hypertension and depressive disorders. This affects their quality normal life with these noticeable symptoms of sleep disorder.

Low motivation or energy

Daytime sleepiness

Mood disturbance, unhappy persona

Poor memory

Weariness in body and eyes

Increased errors or accidents

Helplessness to focus or concentrate
Tips to Sleep at the Right Time

1. Set your sleeping time: First work on your will power by setting up a specific time for the bed. You must get over to the bed even if you are not feeling sleepy. You must target 7 to 9 hours of sleep every night.

2. Set internet hours: Refrain from using internet or television at least one hour before sleeping.

3. Avoid caffeine: Your last cup of coffee/tea should have a gap of two hours at least from sleeping time.

4. Try to wake up before your alarm clock rings.

5. Physical exercise: Keep two hours of gap between supper and sleeping time. Try to walk or do some light exercise to keep body worked up so you could have sound sleep.

The balanced food, physical exercise, and right sleeping time keep you physically fit and mentally active. You can find more information about effect of deprivation of sleep and how to sleep better.

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Reasons You Fail To Get A Good Night Sleep

By Shivek Katyal

Sleep is, as important for your health, as a good diet and exercise, thus, you shouldn't compromise with it anyways. It's a kind of chain that binds your health and bodies together. It refreshes your mind and recharges your body for the very next day. But due to any reasons, if you won't be able to sleep properly, so, it's something that you need to take some serious actions for before it's too late. Though to solve the issues, you first have to understand them. And here we share some of the common reasons behind the problem that'll further help you solve them. So, what are you waiting for? Take a look below.

Wrong Choice Of Bed And Mattress: One of the major reasons that affect the quality of your sleep is the wrong bed and mattress combination. There are different types of mattresses available, including Orthopedic, Memory, Comfort, etc. and every single mattress is known for their own specialties, so you have to be very careful while making a choice regarding the same. As your one wrong decision may ruin your night's sleep and leave you only in trouble. So, make sure you take your decision after considering all the important details that give your body complete relief.

You Are Using A Poor Pillow: Yes, like your mattress, your pillow can also be the reason that prevents you from getting a good night's sleep. It not only gives your neck pain, but also increase your turns and toss that'll never let you sleep properly. When it comes to shopping for a right pillow, so, there are a plenty of options available out there and in an order to make the right choice, you need to have proper knowledge regarding the same. If you are facing problem in falling asleep at night, so, it might because of your pillow, change it before it makes the situation worse.

Poor Sleeping Habits: If you are a night owl or have the bad habit of waking up till late at night, so, it can be the reason that your body and mind is habitual to it and can't let you get the sleep properly. Thus, you should adopt healthy sleeping habits to prevent a number of health issues.

These are a few reasons why you are not getting the good night's sleep. Look out for the best ways to solve the problem before it becomes the reason for your poor health.

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Article Source: Reasons You Fail To Get A Good Night Sleep

How to Sleep Better: Studies on Eating Healthy Fats

The link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.

In an article from the journal "Endocrinology - An Integrated Approach" (endocrinology deals with the glands and hormones), the author writes that all hormones are made from cholesterol. This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.

Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health, as these provide the basic building blocks for cholesterol production and hormones. The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil.

Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information says: "If you're confused about cholesterol, it's not your fault. Cholesterol has been a highly publicized scapegoat for causing heart disease for decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result."

For good heart health, Dr. Mercola says to: "Replace harmful vegetable oils and synthetic hydrogenated fats such as margarine with healthy fats, including olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only - use coconut oil for cooking and baking)."

Dr. Natasha Campbell-McBride, M.D., says: "Hormones accomplish a myriad of functions in the body, from regulation of our metabolism, to energy production, mineral assimilation, brain, muscle, and bone formation, to behavior, emotion and reproduction... People whose bodies are unable to produce enough cholesterol do need to have plenty of foods rich in cholesterol in order to provide their organs with this essential-to-life substance."

Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods. Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.

In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality. They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily. No significant changes in sleep were observed for the placebo group.

Regarding the use of minerals for better sleep, one study called "The Nutritional Relationships of Magnesium", notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep. The classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

A balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results, in a two to one ratio with twice as much calcium as magnesium. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.

In summary, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.

Jobee Knight is President of Nutrition Breakthroughs. She has written nutrition articles and provided effective natural remedies since 2001. These remedies include the natural sleep aids and joint and pain relief products made by Nutrition Breakthroughs.

By Jobee Knight

Article Source: How to Sleep Better: Studies on Eating Healthy Fats

The Right Pillow Can Help You Sleep Better

Too many adults don't get enough sleep on a regular basis. At the same time, they often aren't sleeping well either. Tossing and turning through the night can make it hard to get up alert the next day. It can hinder the thought process and reduce overall mood. The right pillow though can help with a better night of sleep. What a difference that will make in your day-to-day routine!

The Miracle Bamboo pillow offers a comfortable option that is also good for the alignment of the neck. This can cut the risk of waking up with aches and pains around the neck and shoulder regions. Since it has the memory foam materials, it will conform to the shape of your body. As a result, your head will melt right into it when you lay down on it at night.

The pillow case is made from bamboo that is relaxing and comfortable. In addition to feeling great, it is also going to look very nice on your bed. The materials will help with regulating temperature so you aren't going to wake up feeling cold or sweating. For those that often suffer from temperature concerns while they sleep, it can be a dream come true!

Reduce Common Problems

The Miracle Bamboo pillow is both hypoallergenic and antimicrobial. This means you are less likely to suffer from allergies when you use it. If you often wake up stuffy, this could be a change that helps you wake up feeling better than you have I a long time. The antimicrobial element means there is less of a chance of various germs causing you problems.

Studies show the average pillow has tons of germs on it. Even if you wash your pillow cases often, it may not be enough to take care of the problem. Changing to Miracle Bamboo pillow options can help you to cut those problems you didn't even know where lingering in your bed.

The Miracle Bamboo pillow prevents moisture and mildew from becoming a problem too. If you live in a region with high humidity, this can be a serious concern. That moisture and the germs can cause acne and other problems you didn't even know where the result of your pillow. You may discover your skin looks and feels better than it has in a long time when you switch.

Wise Investment

A Miracle Bamboo pillow is a wise investment as you will be able to get the most from the hours you can commit to sleep. You will notice a difference in how you sleep and how you feel when you wake up. You will also appreciate these well-made pillows last a very long time. It won't be long before you have them on every bed in your home.

If you travel often, make sure you make room in the suitcase for this item. It isn't something you want to have to sleep without for even one night! You are going to be very content with such a product and spoiled by it. The difference with any other pillow out there will be noticeable and you aren't going to be happy about it! Don't let it be a reason, take yours with you everywhere!

The Miracle Bamboo pillow can make a wonderful gift too for someone you know who struggles to sleep well. They will appreciate your efforts to help them make some changes that influence their entire life. Not sleeping enough and not sleeping well can cause an array of serious health concerns so the issue shouldn't be ignored.

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By J Gill

Article Source: The Right Pillow Can Help You Sleep Better

What Snoring Treatments Are Available?

Snoring is a common sleep disorder that can affect all people at any age, although it occurs more frequently in men and people who are overweight. Snoring has a tendency to worsen with age. Forty-five percent of adults snore occasionally, while 25% are considered habitual snorers.

Occasional snoring is usually not very serious and is mostly a nuisance for the bed partner of the person who snores. However, the habitual snorer not only disrupts the sleep patterns of those close to him, he also disturbs his own. Habitual snorers snore whenever they sleep and are often tired after a night of what seems like quality rest. Medical assistance is usually needed for habitual snorers to get a good night's sleep.

What Snoring Treatments Are Available?

If you occasionally snore, you can try the following behavior changes to help treat the problem:

• Lose weight and improve your eating habits.

• Avoid tranquilizers, sleeping pills, and antihistamines before you go to bed.

• Avoid alcohol, heavy meals, or snacks at least four hours before you sleep.

• Establish regular sleeping patterns. For example, try to go to bed at the same time every night.

• Sleep on your side rather than on your back.

• Prop the head of your bed -- not just your pillows -- up four inches.

If none of the above mentioned behavioral changes help snoring, talk to your doctor. Otolaryngologists (ear, nose, and throat doctors) offer a variety of treatment options that may reduce or eliminate snoring or sleep apnea.

There are more than 300 devices on the market to help prevent snoring; however, none of these devices address all of the underlying anatomical problems that cause snoring (such as nasal obstruction and being overweight). Surgery may be needed to correct physical problems. Snoring and sleep apnea surgeries include:

• Uvulopalatopharyngoplasty (UPPP or UP3): A surgical treatment that tightens and restructures the flabby tissues in the throat and palate. This is often prescribed for people who have moderate or severe obstructive sleep apnea.

• Laser-assisted uvula palatoplasty (LAUP): A laser procedure removes the airway obstruction. This treatment is performed under local anesthesia in a doctor's office and is intended for snorers and for people with mild obstructive sleep apnea.

• Somnoplasty: This is a minimally invasive procedure that uses radio frequency energy to shrink excessive tissue in the palate, uvula, and tongue tissue. This treatment can also be used to relieve nasal obstruction.

• Genioglossus and hyoid advancement: This is a surgical treatment for sleep apnea which prevents the collapse of the lower throat by pulling the tongue forward.

• Septoplasty and turbinate surgery: This is a surgery to fix blockages in the nose and help air through the nose smoothly and quietly.

• Tonsillectomy: Removing the tonsils and adenoids may be needed to prevent snoring, particularly in children.

Other Treatments for Snoring

Continuous Positive Airway Pressure (CPAP): A patient may be fitted with a nasal mask which forces air through the upper airway. The air pressure is adjusted so that it is just enough to prevent the upper airway tissues from collapsing during sleep. The pressure is constant and continuous. This should help the person breathe better and sleep through the night.

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By Mark Brinkerhoff

Article Source: What Snoring Treatments Are Available?

Feeling Better About the Day - How to Wake Up Early in the Morning

Typically, the alarm clock rings and the struggle between your willpower and that horrible sound that forces you out of bed begins. Which ruins any attempt to get up early again.

For life, I have been part of those who pray for "5 more minutes in the bed" and multiply 20 times postponing the alarm again and again. At last, wake up and get out of bed like a zombie (with the feeling of not having enough rest).

But there are studies and research that conclude that getting up earlier, around 5:30 in the morning, has its great benefits. Here is a summary of the benefits of getting up early and having a ritual in the morning, plus the best strategies for getting you to wake up earlier.

These are the advantages of being a "morning person."

Research suggests that if there are biological differences between "people of tomorrow," they wake up at the same time every day and feel more active around 9 am, and "night people" who manage to do more things once That the sun is hiding.

However, a point for the morning people is that they can get better effectiveness and quality of work waking up early, unlike the "night owls." According to self-reports from college students, those who wake up earlier feel more optimistic, proactive and have better grades. Other studies have found that morning people tend to be more productive and focused than night owls. Researchers also suggest that memory and concentration during the day improve when you sleep.

Physical impact

Being a morning person can be really good for your health, and even if you do not believe, it can be good at controlling your weight. When British researchers questioned some adults about their sleep habits, they found that people who stay under the sheets for a longer time are more likely to live with stress, overweight, and depression than those who wake up at 7 a.m.

Another study found that waking up late makes you more prone to being sedentary and therefore being overweight, compared to those who wake up early. Also, stopping earlier is more advantageous for your schedules and your daily routine. Usually, the working day usually starts around 9 in the morning, and the office (usually) will not open at midnight.

The problem to get up early is not in your mornings.

Enough sleep means sleeping on average 7 to 8 hours a day. It is now known that this number decreases as age increases. This occurs due to changes in circadian cycles, better known as biological clocks.

If you are part of the average adult group, it means that there is no reason to sleep less than 7 hours a day. It is also very likely that this will also help you get up early without being sleepy (and even without an alarm clock).

How can I get up earlier?

Remember that the most important thing is to incorporate new habits, and to do this you have to follow the steps. Once you have mastered the first, you can continue to the next and so on. Before you start these steps, you need to visualize your ideal tomorrow.

This is important so that you always keep in mind the real reason why you want to wake up early, which motivates you to be consistent. Also, you can have a ritual in the morning in which you do the following, helping you to create the habit.

After having your coffee, you close your eyes, meditate and spend five minutes to thank for life

Write positive affirmations of why you love to get up early and how great your day will be

Visualize and attract the life you dream

Exercise a little

Read a few minutes, books to help you grow

More tips for waking up early

Sleep earlier. Use an alarm that reminds you when to go to bed so you can rest for at least seven hours.

Set your alarm five minutes early. Setting your alarm 5 minutes earlier or even just 2 minutes earlier generates a sense of triumph, which motivates you to continue with larger goals, such as waking up 15 or 30 minutes earlier.

Lift up as soon as the alarm sounds. Setting the alarm earlier is only meant to be. Because the real challenge begins, when you have to get out of bed without postponing that alarm over and over again. Everything here is a matter of will.

Do something to reward yourself for getting out of bed like the ritual we showed you earlier.

Keep a record. For it to become a habit, you have to wake up at the agreed time every day (re-read that phrase). One way to know if you have succeeded or not is simply to keep a daily log.

Just dare, you will surely see the changes and benefits of creating the habit of getting up early. I personally loved it, and I feel more productive now.

By Andreas Kal

Article Source: Feeling Better About the Day - How to Wake Up Early in the Morning

Key Points to Take Into Account When Purchasing a New Mattress

Keep these 5 key points in mind next time you go mattress shopping:

1) Familiarise yourself with the signs that indicate you need a new mattress

Knowing that we spend approximately a third of our lives in bed should explain sufficiently why every mattress needs to be replaced at some point. Lumpiness, sagging, shagginess and springs popping out are some of these signs. Without a firm mattress your body isn't getting the support it needs while you sleep - causing restless nights and physical discomfort. Keep record of how long you've had a mattress and take note of how it feels - perhaps you'll realise it's time for a new one.

2) Enquire

It is vital to do research before purchasing a new mattress. Luckily there are various online resources available to help you decide on the best brand for you. Although there are so many resources, find out from your friends, family and even a chiropractor which brand they would recommend. Firsthand knowledge is always valuable when considering possibilities.

3) Don't be shy to lie on the mattresses

Lying on a mattress for a while is very important when you are shopping for one. Go around the shop, take 15 minutes or so, and try out the mattresses. When doing this - turn around, lie still, sit up, move around to see if it suits your needs. Of course this won't imitate what a full night's use would feel like, but it will give you an idea. Understand that choosing the right mattress takes time.

4) Consider the Size
Do not just, for example, assume that a double bed will be adequate for you and your partner. Are you two large people, do you sleep with your arms and legs all over the place, do you move around a lot at night? Considering a King size bed might be a better option! Mattresses come in an array of bed sizes: Single, Quarter, Double, Queen, King and King Extra Length. Discuss the various options with the sales consultant.

5) Guarantees, Warranties and Return policies

Determining whether a mattress is the best fit for you will take more than just rolling around on them in a bed store. It may take several nights' sleep to decide whether your mattress meets you comfort and suitability needs.

Customers usually have the option of returning or exchanging any product, as long as the comply with the terms and conditions set out by the retailer's Returns Department. Concerning guarantees and warranties - each manufacturer sets out their own policies.

6) Trust the specialists

Be sure you purchase your mattress from an established, reliable and well informed business. Also look for a retailer that offers their products online with detailed descriptions of the products as well as comfort levels. This will help you to make the right decision for the right mattress for your own unique needs.

By Bonnita Kingston

Article Source: Key Points to Take Into Account When Purchasing a New Mattress

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