Some Ideas & Tips For Enjoying A Staycation

Have a spa day. It might not be as glamorous as a real day at the spa, but you can still make your own home feel like a peaceful retreat. Try a face mask with cucumber slices or an Epsom salt bath.

A staycation is the perfect opportunity to dive into a good read—or several! Set up a hammock in your backyard or lay out a blanket under a tree and let yourself unwind with a good book. If you live in an apartment building get a recliner and some tea/coffee.

Take a hike in the great outdoors, canoe the local river, or enjoy a peaceful walk in a nearby park. Pack a lunch for the trip and enjoy a picnic with your family, or even grab your running shoes to hit that runner’s high!

Pitch a tent, light the fire, and make some s’mores. When it’s time to call it a night, crawl into the tent and sleep under the stars. (Or you can bring the gang back inside to sleep in your comfortable beds too—we won’t judge.)

Plan movie nights. You don’t have to leave your house to catch a good flick. Rent a movie—or even better, stream one for free. This is the perfect time to tackle a marathon of trilogies or introduce your kids to iconic classics for the first time. But don’t forget the snacks! Grab some popcorn and candy from a grocery store and you’ll be set.

Stay somewhere new. Let’s be clear: It’s okay to stay at your house during your staycation (and it saves major money not having to pay for a hotel or bed-and-breakfast). But if you do want to switch it up, check in to a local hotel or Airbnb for a night or two. It’s amazing how getting away to a new spot in your hometown can feel so refreshing.

Prompt from 170 Creative Summer Blog Post Ideas for All Bloggers at Nikki Blogs

Pulsed Electromagnetic Field Therapy (PEMF Therapy)

Pulsed electromagnetic field therapy (PEMF therapy), also known as low field magnetic stimulation (LFMS) uses electromagnetic fields in an attempt to heal non-union fractures and depression. Pulsed PEMF therapy treats your cells like batteries. It’s common for them to slowly be drained of energy. By the end of a day, your body and mind may feel tired and depleted. That’s where PEMF technology can help. Dr. Williams uses it to generate energy in your cells without an invasive procedure. This amplifies your natural energy and encourages your body to function more effectively. Also known as low field magnetic stimulation, it uses electromagnetic fields to try to help cellular dysfunction. How does PEMF work?

Pulsed PEMF therapy sends magnetic energy into the body. These energy waves work with your body’s natural magnetic field to improve healing. The magnetic fields help you to increase electrolytes and ions. This naturally influences electrical changes on a cellular level and influences cellular metabolism. It works with your body’s own recovery processes to help relieve chronic pain. Best of all, it’s entirely safe.

Ultimately, the human body requires electricity to sign signals throughout the body and to your brain. PEMF therapy effectively can realign the electricity in your cells. When a cell is stimulated, it allows positive charges to enter a cell in an open ION channel. The inside of this cell becomes positively charged, which will trigger other electrical currents, turning into pulses. This can positively influence movement, healing, and sending of signals. Any disruption in electrical currents can lead to dysfunction or illness. Pulsed PEMF therapy helps restore this disruption in electrical current to the normal state, which promotes overall wellness.

How to avoid online distractions and focus on work?

Silence all unnecessary notifications, take some time off

There’s absolutely nothing more annoying than those unwanted notifications that disturb your focus during work. In order to eliminate them, just take some time out to temporarily turn off the notifications for all the apps that distract you. As for the computers, you might not be aware of this but turning off email notifications is a great strategy to prevent online distractions.

Make sure you are taking ‘no screen time’ seriously

Screen breaks are undoubtedly a great way to gain your energy back and focus on work. Your eyes demand proper rest for better functioning and it is crucial to give them a timely break for a fresh focus. You can use this time to take a quick walk or a cat nap.But make sure, you don’t stretch that time for too long.

Make some time for a self-care routine

What is the first thing you do when you wake up? Scroll through your mobile phone notifications? Stop doing it! It is not advisable to look at the screen right in the morning.You can replace this with a self-care morning routine where you can work out to improve your health or meditate to calm your mind. Plan your day to maintain your concentration.

Replace your social media timings with recreational activities

While you spend more than half of the day working online, it is crucial to also have some recreational activities that make you feel fresh and help you become more productive. Spend time with your family, play outdoor games, and if you are into art, paint your blues away. The more you decrease your time online, the better you perform. The choice is yours!

Prompt from 121 LIFESTYLE BLOG POSTS IDEAS TO WRITE ABOUT IN 2022 at SheMeansBlogging

Microneedling Treatment Process Or Cosmetic Procedure

Microneedling is a cosmetic procedure. It involves pricking the skin with tiny sterilized needles. The small wounds cause your body to make more collagen and elastin, which heal your skin and help you look younger. You might also hear it called collagen induction therapy. With the evolution of the equipment and techniques, Microneedling treatment process has become more prevalent within skin-care practices.

The steps done by a professional usually are:

  • Your doctor will check your skin issues and discuss with you the possible outcomes and the number of sessions that may be required to observe visible results. Your doctor may also prescribe vitamin A and C supplements a month before the procedure. This boosts the cell turnover and collagen production in your skin, which help to get the desired benefits of microneedling.
  • A mild anaesthetic cream will be applied on the skin surface, before starting the procedure. This will decrease the pain or discomfort, if any, during the process.
  • The doctor will use either a dermaroller or a pen-like instrument with microneedles, and swipe it uniformly across the surface of your skin. This may take anywhere between 20 to 30 minutes depending on the area being treated.
  • To finish off, a calming moisturiser or serum will be applied to soothe the treated area.
  • Microneedling can be practically done anywhere on your body depending on your treatment goals.

The treatment will take between 10 and 20 minutes, though you’ll need to buffer in more time if you’re receiving topical anesthesia. According to the March 2017 Dermatologic Surgery study, some redness or mild irritation can appear in the first few days — that’s just the skin recovering. The redness should go away within three days. You might also notice that your skin feels tight, swollen, dry, or sensitive to the touch in the days immediately following the treatment, or it might flake away within the week. An in-office treatment will set you back somewhere between $100 and $700, depending on the size of the area being treated.

Microneedling may help with issues like:

  • Acne
  • Hair loss (also called alopecia)
  • Dark spots or patches on your skin (hyperpigmentation)
  • Large pores
  • Reduced skin elasticity
  • Scars
  • Stretch marks
  • Sun damage
  • Fine lines and wrinkles

The Art Of Letters & Letter Writing Is On It’s Last Legs

Is letter-writing dead? Tell us why you think it is or isn’t (or should or shouldn’t be…).

I don’t think it is completely dead but it sure is something that looks less and less necessary as the years pass on by. There are millions and millions of young people who probably have never received or sent a letter in their lives. Infact I bet there are tons and tons of teenagers who don’t even know that the email logo (and Gmail as well) is basically the open envelope and letter inside it peaking out.

My niece for example, who is 16 – most of her generation may never have a use for a letter and writing a letter using a pen and ink. I doubt if she has ever received a letter in her life. The same for my nephews who are 25 & 24 respectively. And all the kids of my cousins. They generation and younger will probably never have to write a letter in their lives unless they are sending it to a grandfather or grandmother who live far away and who don’t have mobiles phones or computers.

And even if they do it is few & far between what people in their 30s & 40s and the ones before us did. Someday soon, if the internet and computers/smartphones reach is increased even more, the letter will become a thing of history and will probably end up being artifacts in a museum.


What To Do When Your Fridge Stops Cooling

What should you do if your fridge looks like it has lost its frosty feel. Refrigerator not cooling is a problem that most home owners dread. There are several possible causes when a refrigerator doesn’t keep your milk cold or your ice cream frozen. Before you attempt more complex repairs, try these simple fixes if your refrigerator is not cooling and if your freezer is not working:

There are several possible causes when a refrigerator doesn’t keep your milk cold or your ice cream frozen. Before you attempt more complex repairs, try these simple fixes if your refrigerator is not cooling and if your freezer is not working:

  • Be sure the fridge is plugged in and getting power. The light should come on when you open the door.
  • Check the thermostat to make sure it hasn’t been turned way down by mistake. If your fridge/freezer thermostat isn’t working, get these easy to install thermostats on Amazon.
  • Be sure the vents on the back of the freezer compartment aren’t blocked by boxes of ice cream or frozen vegetables—the vents have to be clear for cold air to circulate.
  • Vacuum the coils under or behind the fridge. Clogged coils can cause poor cooling.
  • Check to make sure nothing is stuck in the condenser fan and that it spins freely (models with coils on the back won’t have a fan). To do this, unplug the fridge and pull it out. Clean the fan blades and spin the fan by hand to see if it’s stuck. Plug in the fridge and make sure the fan runs when the compressor is running. If the fan doesn’t run, see the directions below, which show how to replace it.

And if all fails, ensure that you call that reliable refrigerator repair service to see if they can fix it for you.

How To Maintain Your Work From Home Equipment In 15 Easy Steps

f you work from home, you know that having the right equipment is essential to your productivity. Whether you ‘re using a laptop, desktop, or even just your smartphone, making sure your equipment is well-maintained will keep you working at your best. But what happens when that equipment starts to break down?

You could either take it into a repair shop or perhaps try your hand at fixing it yourself. Just remember that fault finding and root cause analysis should be done with caution in mind, you don’t want to injure yourself.

Here are 15 easy steps you can try to fix your equipment yourself.

1. Check the power supply

The first thing you should do if your computer starts acting up is to check the power supply. Oftentimes, loose or frayed wires can be the cause of problems. If the problem is with the power supply, you may need to replace it.

2. Clean the computer case

Dust buildup can cause all sorts of problems, including overheating and short circuits. To clean your computer case, just use a can of compressed air to blow the dust out.

3. Clean the keyboard

A dirty keyboard can also cause problems, so give it a good cleaning with some compressed air or a vacuum cleaner with a brush attachment.

4. Clean the screen

If your screen is looking fuzzy, it might just be dusty. Again, you can use compressed air or a vacuum cleaner with a brush attachment to clean it.

5. Check the cables

Loose or damaged cables can cause all sorts of problems, so make sure they’re all plugged in securely and not damaged in any way. If you’re still having problems, you may need to replace the cable.

6. Update your drivers

If you’re having problems with your printer, scanner, or other devices, make sure you have the latest drivers installed. You can usually find these on the manufacturer’s website.

7. Update your software

Make sure you’re using the latest version of your software, as older versions can often cause compatibility issues. You can usually find updates for your software on the developer’s website.

8. Run a virus scan

If your computer is running slowly or acting strange, it might be infected with a virus. Be sure to run a virus scan with your antivirus software to make sure your computer is clean.

9. Defragment your hard drive

Over time, your hard drive can become fragmented, which can cause performance issues. To defragment your hard drive, just use the built-in tool in Windows. You can also clear your cache files while you’re busy.

10. Restart your computer

If all else fails, restarting your computer can often fix minor problems. If you’re still having issues after restarting, then you may need to take more drastic measures, such as resetting your computer to factory settings or replacing hardware.

11. Check the monitor

Is your computer’s monitor displaying strange colours or lines? It could be a problem with the monitor itself, the video card, or the cables. Try restarting the computer and see if that fixes the problem. If not, you may need to get a new monitor.

12. Check for overheating

If your computer is shutting down randomly, it could be overheating. Make sure all the vents are clear and not blocked by dust. You may also need to get a cooling pad for your laptop or desktop computer.

13. Upgrade your hardware

If your computer is just too old, it might be time for an upgrade. Adding more RAM can often help speed up a slow computer. You might also need to replace your old hard drive with a new SSD.

14. Get a new computer

If your computer is more than five years old, it might be time for a new one. Technology advances quickly, so an older computer might not be able to keep up with the latest software and games.

15. Take it to a repair shop

If you’ve tried all of these things and your computer is still not working, then it’s time to take it to a repair shop. They can diagnose the problem and fix it for you.

In Conclusion

If your computer is having problems, there are a few things you can try to fix yourself. Oftentimes, dust buildup or loose cables can be the cause of issues. Be sure to update your drivers and software to the latest versions and run a virus scan to make sure your computer is clean. If all else fails, you may need to get a new computer.

11 Things You Will Not Be Able To Do Without Modern Technology

11 things you will not be able to do without modern technology.

1. Order medicine and groceries. Especially since the pandemic hit us, we have been ordering in our groceries and some of our medicines (dad, mom & I) a lot more than pre-covid.

2. Uber & Ola : As I live in India, I have two options to use as a shared ride service. Since I do not own a car or have a license I usually use one of them to get around town. It is not much these days but yeah, I love the option.

3. Most of my favourite tv shows and movies, plus new ones, I watch on streaming services. Even if I have the dvds for several of my favourites tv shows and movies I still depend on streaming for a lot of shows.

4. Stay in touch with my loved ones

5. Watch porn :D

6. Catch up with sports news and especially watch live football (Arsenal forever).

7. Listen to new music. Streaming is here to stay and also Youtube is my choice for watching live rock band concert clips.

8. Watching vlogs of other people and wishing that my life was half as exciting as theirs.

9.  Social Media – Facebook is a great time waster. Things like Instagram, Twitter etc are all amazing.

10. Learn about new things or things we haven’t been introduced to yet. It’s a vast field of things that we have access to and unfortunately we do not try and learn even a few things a year. But we can and if not for the technology we have now, we wouldn’t be able to do so.

11. Blogging! It is my outlet and my release from the stress of just living.

Prompt from 31 Blog Post Ideas for May at THE FRANGIPANI CREATIVE

How To Help Someone Who Is Having An Asthma Attack

If someone is having an asthma attack, always follow the instructions outlined on their medication.  However, if they do not have them to hand, these are the steps to follow. These guidelines are suitable for both children and adults.

Be calm and reassuring as reducing the stress and keeping the casualty calm really helps them to control their symptoms. Panic can increase the severity of an attack. Take one to two puffs of the reliever inhaler (usually blue), immediately – using a spacer device if available.

  • Stay as calm as you can and encourage them to stay calm too
  • Sit them down, loosen any tight clothing and encourage them to take slow, steady breaths.
  • If they do not start to feel better, they should take more puffs of their reliever inhaler
  • If they do not start to feel better after taking their inhaler as above, or if you are worried at any time, call 999/112.
  • They should keep taking the reliever inhaler whilst waiting for the paramedics to arrive
  • If the person has been prescribed an adrenaline auto-injector and you suspect the asthma attack may be due to an allergic reaction and the reliever inhaler is not working administer the AAI. Give this injection into the upper, outer part of their thigh according to the instructions. If worried in any way, check with the emergency services and keep them informed and updated as to the casualty’s condition.

Encouraging someone to sit upright is generally helpful when dealing with breathing problems. Sitting the wrong way round on a chair may be a good position for them.

Signs Of Heatstroke & Ways To Cool Down

As the mercury rises in late April, May and going on into June, with the sun at it’s brightest we run the riskof heatstroke and exhaustion if you step outside and are out in the streets for longer than a few minutes. Heat exhaustion is not usually serious if you can cool down within 30 minutes. If it turns into heatstroke, it needs to be treated as an emergency.

The signs of heat exhaustion include:

  • a headache
  • dizziness and confusion
  • loss of appetite and feeling sick
  • excessive sweating and pale, clammy skin
  • cramps in the arms, legs and stomach
  • fast breathing or pulse
  • a high temperature of 38C or above
  • being very thirsty

The symptoms are often the same in adults and children, although children may become floppy and sleepy. If someone is showing signs of heat exhaustion, they need to be cooled down.

If someone has heat exhaustion, follow these 4 steps:

  1. Move them to a cool place.
  2. Get them to lie down and raise their feet slightly.
  3. Get them to drink plenty of water. Sports or rehydration drinks are OK.
  4. Cool their skin – spray or sponge them with cool water and fan them. Cold packs around the armpits or neck are good, too.

Stay with them until they’re better. They should start to cool down and feel better within 30 minutes.

Picking A Reliable & Affordable Appliance Repair Service

In a world where we are dependent on our appliances and devices, it is also ultra critical to find an affordable appliance repair service in Miami for those times when said appliance need a little tender love & care. While you can google ways & methods to maintain your appliances and devices, when something does go wrong, you need professional help. Here are some things to look out for when selecting a service:

Look For A Professional Business

When you want to find a reliable appliance repair business, look for an actual business. That means no appliance repair guy next door or random person applying for odd jobs from Craigslist. You never know what you’re going to get when you opt for a repairman that is not professional, so it’s best to stick with a brick and mortar businesses.

Ask For Proof Of License And Insurance

There are a lot of businesses that try to cut corners. They often are not even legally allowed to operate. These are not the professional businesses that you want to work with. To weed out the bad ones, ask them for proof of license and insurance. If they refuse to provide it, that’s a red flag.  

Making sure that businesses are legal and have insurance can give you peace of mind when you let them in your house. Working with a professional business means that you can trust they will show up on time, too. Follow these tips to make sure that you’re working with a wonderful repair business. 

Check Online Reviews

When customers have a negative experience, they often feel obligated to warn potential customers so that they do not have the same horrible customer experience. In today’s modern age, Google reviews are the way that is done. Search the company name in the search bar and check out what other customers are saying.

Inquire About A Warranty

Most reliable appliance repair companies put a warranty on their labor. That means that if your washer breaks two hours after they leave, you get it fixed again for free. When companies are willing to place a warranty on their labor, you know that they are going to try to do a good job the first time. This helps eliminate companies that will scam you by not fixing the appliance correctly the first time. These appliance repair companies charge you every time that they have to come out to your house, so they make a lot of money when they don’t fix something correctly. Avoid scams by opting for reliable companies with a warranty.

Here Are Some 10 Facts About The Adorable Dolphins

Top ten facts about dolphins

  • There are currently 42 species of dolphins and seven species of porpoises.
  • Dolphins are marine mammals. They must surface to breathe air and give birth to live young.
  • A dolphin pregnancy last between nine and 16 months. The mother feeds her offspring on milk. The sons and daughters of resident orcas stay with their maternal family for life.
  • Dolphins eat fish, squid and crustaceans. They do not chew they food but may break it into smaller pieces before swallowing.
  • All dolphins have conical-shaped teeth. A Risso’s dolphin has 14 while a spinner dolphin can have 240.
  • The orca (killer whale) is the largest dolphin. Hector’s dolphin and Franciscana are two of the smallest.
  • The four river dolphin species inhabit the large waterways of Asia and South America.
  • Dolphins have an array of vocalisations such as clicks, whistles and squeals which they use for their well-developed communication and echolocation skills.
  • Lifespan varies from around 20 years in the smaller dolphin species to 80 years or more for larger dolphins such as orcas.
  • Maui’s dolphin (a sub-species of the New Zealand dolphin) is the most endangered dolphin. There are less than 50 individuals remaining. Fewer than 10 vaquitas (a species of porpoise) survive.

How To Know If Stress Is Damaging Your Health

How to know if stress is damaging your health

Stress is a normal human reaction that happens to everyone. In fact, the human body is designed to experience stress and react to it. When you experience changes or challenges (stressors), your body produces physical and mental responses. That’s stress.

Physical symptoms of stress include:

  • Aches and pains.
  • Chest pain or a feeling like your heart is racing.
  • Exhaustion or trouble sleeping.
  • Headaches, dizziness or shaking.
  • High blood pressure.
  • Muscle tension or jaw clenching.
  • Stomach or digestive problems.
  • Trouble having sex.
  • Weak immune system.

Stress can lead to emotional and mental symptoms like:

  • Anxiety or irritability.
  • Depression.
  • Panic attacks.
  • Sadness.

Often, people with chronic stress try to manage it with unhealthy behaviors, including:

  • Drinking alcohol too much or too often.
  • Gambling.
  • Overeating or developing an eating disorder.
  • Participating compulsively in sex, shopping or internet browsing.
  • Smoking.
  • Using drugs.

Prompt from Read 67 April Blog Post Ideas with Examples at Gurru Says

3 Tips For A Happier Marriage

Commitment : Commitment is more than just wanting to stay together for a long time. It’s the act of choosing your partner for life and promising to go through all of its ups and downs together. And while there may be plenty of fish in the sea, being married means you are wholeheartedly invested in making the relationship last, casting away any doubts that this is just a temporary experiment.

Love : While most couples start their relationships being in love, sustaining that feeling for each other takes effort, sacrifice, and generosity. True love means putting your partner first and giving of yourself without expecting anything in return. It also helps you to accept each other for who you are, flaws and all, and to forgive each other when you fall short.

Respect : Expressing love, no matter how heartfelt, doesn’t mean much if marriage partners don’t respect each other. Respecting your partner for their qualities, thoughts, and capabilities means that you not only accept but also admire your differences. Respect can also help you listen to each others’ opinions and overcome challenges and disagreements. Respect for what you do as work, in the passtimes that you enjoy, etc.

Bonus #4 – Communications : It is so important. If you do not communicate your feelings, the way you think about certain things and what you need or want (hey sometimes, saying it loud helps) there are bound to be certain situations where either one or both partners feel disappointed. It is so vital that you find time, sit down and just talk about things and find out how the other is doing at that very moment. It can lead to a lot of good in the relationship.


Here Are Some Interesting Facts About The Sunflower

There are many types of sunflower

The most common and well-known sunflower is the Helianthus Annus. However, there are actually 70 different species in the Helianthus family, all of which are native to North and Central America. Alongside the traditional yellow sunflower, there are also red and white varieties. Sunflowers don’t always have the typical shape either – some have ruffled, fluffy blooms, like the Orange Sun sunflower.

Sunflowers in mythology & culture

In Greek mythology, the sunflower is often associated with the myth of Clytie and Helios. Clytie was a water nymph, and deeply in love with the sun god Helios. Sadly, he left her for another goddess, and it’s said that Clytie watched Helios crossing the sky in his golden chariot for days, without any food or water. Eventually, she was transformed into a sunflower, and it’s said this is why sunflowers always face the sun. Sunflowers also held significance for the ancient Inca people. They considered them a symbol for the sun, and used them as part of their worship in temples.

Sunflowers can get really tall

On average, standard sunflowers reach a height of between 6 to 10 feet, but they can get much much bigger. The tallest sunflower ever recorded was 30 feet, and needed some rather elaborate scaffolding to keep it stable. It was grown by Hans-Peter Schiffer in Germany, who had already broken the record three times before.

Sunflowers can clean the world

Sunflowers have a remarkable ability to absorb toxins, including toxic metals and radiation. Following nuclear disasters such as Chernobyl and Fukushima, scientists planted millions of sunflowers to help the land recover Similarly, they’ve also been planted in areas with high concentrations of lead. In scientific terms, they’re ‘hyperaccumulators’ which means they can absorb much more of these contaminants than other plants. It’s believed plants develop this ability partly to make them less tempting as a snack for herbivores.

Sunflowers are incredibly useful

Sunflowers are originally from North America and have been cultivated for over 4,500 years. This is partly because the entirety of the sunflower plant is edible, so the leaves, stalks, and roots could all be used as food. In fact, sunflowers were grown as food in North America before other crops such as corn became commonplace.

In addition, sunflowers were milled to create flour, and their seeds were roasted and eaten. As is still the case today, sunflower oil was used in cooking. The oil and pigments could also be used for various cosmetic applications such as dyes, and the stalk could be used in construction. Sunflowers became popular as a decorative flower when Spanish explorers brought the seeds back to Europe in the 1500s.

Spanish conquistadors exported the flowers to the rest of the world by around 1500.

Tsar Peter the Great took some of the flowers back to Russia with him from the Netherlands where they became popular when it was discovered sunflower seed oil was not banned during Lent, unlike other oils the Russian Orthodox Church banned patrons from consuming. By the 19th century, about two million acres of sunflowers were planted in the country every year.

How To Manage A Work Life Balance

  • Manage your time. Give yourself enough time to get things done. Don’t overschedule yourself.
  • Learn to say “no.” Evaluate your priorities at work and at home and try to shorten your to-do list. Cut or delegate activities you don’t enjoy or can’t handle — or share your concerns and possible solutions with your employer or others. When you quit accepting tasks out of guilt or a false sense of obligation, you’ll have more time for activities that are meaningful to you.
  • Detach from work. Working from home or frequently using technology to connect to work when you’re at home can cause you to feel like you’re always on the job. This can lead to chronic stress. Seek guidance from your manager about expectations for when you can disconnect. If you work from home, dress for work and have a quiet dedicated workspace, if possible. When you’re done working each day, detach and transition to home life by changing your outfit, taking a drive or walk, or doing an activity with your kids.
  • Consider your options. Ask your employer about flex hours, a compressed workweek, job sharing or other scheduling flexibility. The more control you have over your hours, the less stressed you’re likely to be.
  • Relax. Regularly set aside time for activities that you enjoy, such as practicing yoga, gardening or reading. Hobbies can help you relax, take your mind off of work and recharge. Better yet, discover activities you can do with your partner, family or friends — such as hiking, dancing or taking cooking classes.

Tips For Getting Enough Sleep

1. Stick to a sleep schedule : Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal. Stick to the same time to go to sleep and try not to change it during the weekends.

2. Pay attention to what you eat and drink : Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

3. Create a restful environment : Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps : Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine : Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day might be helpful, too.

6. Manage worries : Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. (From the Mayo Clinic)


Desert Island Three Things (But I Cheat)

Three things you’d bring to a deserted island

1. All the medicines supplies that I need for my entire stay there. I need some medicines that I take on a daily and semi-regular basis so I am gonna need them to take care of my needs.

2. A laptop with a router and internet connection. I don’t how you do it but get me a high speed internet connection and a brand new spanking 15.6 inch or 17 inch laptop. I might not even notice that I am all alone on the island.

3. A full stock of clothes, soaps, shaving stuff, shampoos and all the things I need to keep myself clean and comfortably clothes. I don’t want to go full hippy and grow the hair out in all areas.