How To Say Goodnight: 11 Ways To Improve Your Sleep

Sleep is undoubtedly important for your well-being, yet we don’t always sleep well, sometimes due to physiological problems, often though resulting from the sheer level of distraction that we are exposed to every day.

Some conventional advice to get better sleep is:
1. Keep the room in complete darkness.
2. Reduce blue light from your computer before you sleep (inhibits melatonin production in our brain after dark).
3. Use apps to improve your sleep experience. For example, f.lux turns the computer screen orange after sunset.

When I thought about the ways that help me get better sleep, I realized there are three different categories of advice.

1. Install good habits and routines.

Fall asleep the same time every day, sleep the same amount of hours and wake up at the same time.

Suggestions in this category aim to get your body and mind into a habit of sleeping. Habits assert themselves in a strong way – as everyone who wants to lose vices is all too painfully aware of. Once installed, habits turn into automatically executed patterns, so the key to good sleep could be getting the body and mind used to a constant sleep-wake cycle.

1. Drugs and medication.

Clearly, sleep has a physiological component. That is what you help along with drugs.

1. Tiring yourself out over the day.

Focussing on your work, sports and physical activity before sleep, sex… when you are really tired, you can sleep like a baby.

Here are my 11 methods for improving your sleep quality.

Sunrise on the beach

#1 – Figure out how long you sleep without an alarm clock.

Record the times you go to bed and wake up without an alarm clock for 1 – 2 weeks.

This will give you an average of how much sleep your body really needs. Without an alarm clock, I am sleeping close to seven hours – so that’s my ideal amount of sleep.

I can do with less than that if I have an alarm clock, but after 5 – 6 days on six hours of sleep, for example, I need to sleep longer than 7 hours to catch up on lost sleep.

#2 – Figure out the best times to fall asleep and to wake up

This is also hugely important.

I used to think I was an evening person, yet I now have a much better time getting up early. What changed my behaviour was the requirement of waking up between 5 and 7 am in Victor Pride’s 30 Days of Discipline.

So what you do here is you try a couple of days to go to bed at various times, for example between 9 pm and 1 am and then see – ideally without an alarm clock – when you wake up the next morning.

Which time is easiest for you to fall asleep? There is no use in forcing yourself to get to bed too early or to stay up too late.

#3 – Figure out the best activity before you sleep.

I would actually try out to read, use my iPad, work on my computer, listen to music, just close my eyes… and then see what gave me the best sleep quality.

Yes, several people say you should not play on your computer immediately before you sleep, but it may still work for you. No way of knowing unless you try it out yourself.

#4 – Do an evening routine – wind down the day and look forward to the next morning.

This one is especially difficult for me at times. But it’s very useful.

There are days when I am so motivated that I don’t want to sleep. I can just continue working and working and working.

Well – if there is a deadline you have to keep, or if this is the end run of a project, staying awake during the night now and then will not hurt you. But do that too often, and your screw your body up. Sooner or later you will crash.

Yet a mini version of “working through the night” happens if you go to sleep directly from working. If you don’t give yourself the time to review what you have done over the day, you are never switching off work. As a consequence, your sleep is less efficient.

In other words: the gains you get from working a bit longer in the evening are nullified by your lack of comfortable sleep. You start the next morning tired and thus work in a less efficient manner.

How do you wind down your days?

There are different ways, but I normally do the following:
1. – I write a list of daily tasks for the next day.
2. – At the evening, I review how many of my tasks I got done.
3. – I also write a few other things down: (a) What went well today. (b) What I do want to improve. (c) How I will improve. (d) Three amazing things that happened today.
4. – And based on those points, I write down the tasks for the next day (see 1.)

Such a list also has the advantage that I can set weekly goals and then track them by reviewing those days once a week. Can you get more done? Or did you have consistently “too much on your plate”? Is there one item that consistently sticks out?

I use “Day One” for journaling.

This list often gets me motivated for the next day. I go to bed with a happy feeling and can’t wait waking up for the next day.

#5 – Have something you are looking forward to the next day. E.g. a “morning routine”.

That follows basically from #4 above. When you wind down your day properly and wake up the next morning, over time it becomes part of your ritual and your body gets used to regular sleep just by force of habit.

When I have a sequence of evening routine – sleep – morning routine. Even sleep is exciting, it’s like a nap before Christmas.

#6 – Polyphasic sleep.

Some people claim that polyphasic sleep is a more natural way to sleep. In fact, people claim that a sleep schedule of several naps during the night has been the natural sleep pattern for many people before the advent of electric lighting. While the science behind multiple “nap cycles” is controversial, if you have trouble sleeping, you may just try out to sleep 30 minutes every six hours (or 20 minutes every 4 hours).

This article by Piotr Wozníak (who authors the learning resource SuperMemo) gives a great overview about polyphasic sleep.

#7 – Make your bed directly after waking up.

Always Make Your Bed

That puts a physical landmark on the transition between night and day, sleep and being awake. It gets you used to the notion that you can’t dose off over the day – you have to use the night to “get your sleep in”.

#8 – Kratom

Not all of you may have heard of that – basically, Kratom is a plant grown in Southeast Asia, the leaves of which increase your focus and happiness. Goodlookingloser has a great write-up about Kratom, and I have used it myself over the last half year, with great effects.

I also realized that this supplement makes me slightly more sleepy – I actually require 30 minutes more sleep per night while I am burning Kratom. If you have trouble sleeping, this is definitely worth a try.

#9 – Becoming present

One of the reasons that I have sometimes trouble sleeping is that there are just too many thoughts in my mind that I try to manage.

For example – while doing the dishes, I sometimes already think about the article I am writing after that.

That’s not how you get into a balanced life. Instead, you want to be present in the moment and fully focus on what you are doing right now.

If you are present in the moment, let go of things and don’t try to actively manage all the different thoughts you have, you will have an easier time “letting sleep come to you” when you are laying in bed.

I see three different ways – not mutually exclusive! – to learn to be present:
1. Meditation – Headspace has a great introductory course that takes 10 minutes out of your day – first 10 days are for free.
2. Gorilla Mindset has a whole chapter on becoming present.
3. A simple trick that I use is to write down all your thoughts over the day. That way, you can stay focused on your current task without worry about forgetting something.

#10 – Workout

If you tire yourself out physically 30 – 60 minutes before you sleep, you will sleep like a baby 😉

#11 – Focused work during the day.

If you focus the whole day, you will tire yourself out by the evening. Your body has no choice but to sleep – similar as with a workout (#10).

What helps you find good sleep?

Do you have some additional ideas?

Please comment.

Dating site-Advantages and Disadvantages of Dating Sites-Use the Site Carefully!

Benefits of using a dating site

Dating sites are recommended for people who don’t meet often.
The advantage of dating sites is that they can be used immediately if there is an internet environment.
In addition, there are various other merits, so there are many people who actually register.
Here are some of the benefits of using a dating site.

■ It can be used regardless of time and place The first advantage of using a dating site is the degree of freedom of time and place.
The dating site can be used not only on PCs but also on smartphones, mobile phones, and tablet devices.
If you have these communication devices and an internet environment, it is attractive that you can use it regardless of time and place.
Also, since it can be used 24 hours a day on the Internet, even busy people can easily use it.
Furthermore, since there are many sites, it is possible to register on multiple sites.
The more you register on multiple sites, the more chances you have of meeting.
The feature is that you can register on this site regardless of time or place.

■ Easy approach one of the advantages of dating sites is that you can approach them easily.
If you are not good at approaching women yourself, this is a relief.
Since the face of the other party cannot be seen on the dating site, I think that anyone can easily approach it.
Some men may not be good at talking directly to women.
On the site, I don’t talk to women suddenly, but at first I often exchange emails or WhatsApp.
You can easily approach by email or WhatsApp, so the chances of meeting the woman you want will increase.
It is also a great advantage to be able to approach easily like this.
Recommended for those who are worried about approaching women.

■ Choose a site that is easy to use If you use a dating site, you will be more likely to meet the opposite sex.
There are many merits of using the site, so it is recommended for those who do not have many encounters.
There are various sites, so choose one that is easy to use.

Disadvantages of using dating sites

There are various ways to meet people, but one way is to meet people on the Internet.
Speaking of encounters via the Internet, dating sites are still popular.
However, when using the site, it is important to understand the disadvantages as well.

■ Many malicious vendors Many people use dating sites as a means of meeting, but be careful of malicious sites when using the site.
As you can see by searching the internet, there are many dating sites on the internet.
And there are many malicious sites among them, so please be careful when registering.
If you register on such a malicious site, you may get into various troubles.
On malicious sites, we also register people who are not intended to meet, such as vendors and Sakura. Even if you interact with these vendors and Sakura, you will not be able to meet in the future.
In addition, please note that malicious vendors may send a large amount of junk mail.
In this way, it is a disadvantage that there are many malicious vendors.

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■ The disadvantages of dating sites where you can’t see or see the other person’s face are that you don’t know or can’t see the other person’s face.
The criteria for choosing a partner are different for each person, but many people will judge by their appearance.
There is a way to check the other party on the site, so you may be able to see it if you devise it.
There are ways to check it, such as exchanging photos, but even if the other party sends you a photo, you cannot tell if it is genuine.
There is a possibility that the photo is on the internet, so it is a disadvantage in that sense.
In this way, one of the disadvantages is that you do not know the appearance of the other party.

■ Be careful when using dating sites have many advantages, but there are also disadvantages, so you need to be careful.
We have introduced some of the disadvantages above, but there are other possibilities.
Please be careful when using it.

ELON MUSK SLEEPING HABITS

ADMIRE ELON MUSK? HERE’S WHAT ELON MUSK SLEEPING HABITS COULD DO TO YOU

Elon Musk appears to be exhausted. What are his sleeping habits? The Tesla CEO told the New York Times that he’s been logging 120-hour work weeks of late, and it’s incurring a significant injury on his health. ”It’s not been awesome, really,” Musk told the Times. “I’ve had companions stopped by who are extremely concerned.”

He even passed up a major opportunity for his own birthday this mid-year and just cut out a couple of hours from the processing plant for his Archana’s wedding.

Musk additionally said he hasn’t taken in excess of an entire week off of work since 2001 when he got malaria. In the event that Musk is genuinely working 120-hour weeks all the time, that implies his work days are at least 17 or more hours – seven days/week.

“There were times when I didn’t leave the industrial facility for three or four days – days when I went poorly,” he told the Times.

In view of Musk’s own numbers, there are just a most extreme of seven hours for each day that he’s not working. So he’s in all likelihood getting far under seven long stretches of close-eye every night.

In the US, the Centers for Disease Control and Prevention (CDC) prescribes all grown-ups from 18-60 years of age get no less than seven hours of sleep at night, on the grounds that getting not as much as that can set you up for “weight, diabetes, hypertension, coronary illness, stroke, visit mental trouble” and demise. Be that as it may, CDC studies propose Musk isn’t the only one out there not following the exhortation: about 33% of grown-ups in the US aren’t getting their suggested measurements of sleep.

The risks of lack of sleep

Sleep master and neuroscientist Matthew Walker, who coordinates the rest and neuroimaging lab at UC Berkeley, thinks about what an absence of rest can do to a man’s body. He routinely gives rest exhortation to the NBA, NFL, and Pixar, among others.

Walker as of late summed up his general position on napping for Business Insider: “The shorter your sleep, the shorter your life.”

That is not an overstatement – Walker’s examination recommends that routinely getting just six or seven long periods of a close eye every night can do genuine long haul harm to your wellbeing, and sometimes even kill you.

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He trusts everybody should go for somewhere in the range of seven and eight hours per night on the pad.

Walker is such an evangelist about this, that in his own particular life, he gives himself a strict eight long stretches of “sleep opportunity” every night. That implies he’s sleeping for no less than eight hours, regardless of whether he invests a segment of that energy nodding off and awakening. He says that calendar helps keep him gainful and additionally candidly and physically fit.

How getting under seven long stretches of rest influences your body and mind

In case you’re not doing enough, “you will be both dead sooner, and the nature of your life will be essentially more regrettable,” Walker revealed to Business Insider. Here’s the reason.

Lack of sleep drains stores of your “regular executioner cells,” a kind of lymphocyte (white platelet) that nix tumour and infection cells. A solitary 4-or 5-hour night of rest could bring down your body’s “characteristic executioner” cell tally by around 70 percent, Walker says. Missing rest can put your body on an intensive lesson for the constant ailment. Deficient rest has been connected to expanded cases of Alzheimer’s, corpulence, stroke, and diabetes.

An absence of rest likewise changes how insulin works in your body and how rapidly your cells ingest sugar. Following seven days of restless evenings (five or six hours), your specialist could determine you to have pre-diabetes, Walker says. That implies your glucose levels are hoisted enough that you’re on track to end up a diabetic. Long haul harm to your heart, veins, and kidneys could as of now be in movement.

Lacking sleep improves the body a rearing ground for tumour. Tiredness is presently being reprimanded for instances of colon cancer, bosom disease, and prostate malignancy.

An off-centre rest calendar may likewise offer ascent to a tumour since it makes melatonin be stifled. The World Health Organization calls night work a “plausible cancer-causing agent.”

Obviously, not every person’s body works in the very same way.

A few people – a “sleepless elite” as Walker calls them – are worked to get by on less rest and will rest only six hours, even in research centre rest conditions. Be that as it may, those fortunate people make up only a small amount of 1 percent of the populace, Walker says, and share a quality (BHLHE41) that is staggeringly uncommon.

PROTEIN SOURCE FOOD

THE 15 BEST PROTEIN SOURCE FOOD FOR VEGANS AND VEGETARIANS

 The main criteria of people do not just stay fit but to stay fit the healthier way without making use of animal products. This equation grew with the rise in vegan diet around the world.

It is, by all means, better to become healthy by consuming the lower risk-based diet such as the nutritious plant-based foods. This article showcases the difference between animal & plant-based protein. Also, if the plant-based proteins are can serve better than the animal protein in the long run.

1. Tofu & Paneer

Though they are many other veggies out them to serve you with better vital supplements to the body, soy products are the richest among the proteins. The protein content varies with the manufacturing method.

There are many finger-licking recipes you can prepare with tofu and they pair for a great meal. They are a healthy substitute for dairy products. However, Paneer, on the other hand, serves as the vegetarian’s digest for a great meal starter.

2. Lentils or spinach

For vegans and vegetarians, lentils are a boon too. They are categorized with beans & legume family as they are grown in pods. There is a huge demand for them as they’re rich in potassium, protein, fibre, and more nutrients.

They can be included for lunch and dinner that add several protein calories to your body. There are many recipes you can make with lentils such as stews, curries, salads, or rice to give an extra portion of protein.

3. Chickpeas

It can be eaten hot or cold & come in plenty of varieties. There are many recipes available for chickpeas. Like lentils, they can be added to salads, curries, and stews and even roasted to serve as snacks.

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4.Peanuts

They are keto-friendly and rich in biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

Peanuts are so rich in proteins as per tablespoon of peanuts constitute about 8g of proteins.

5. Almonds

Should your brain work more precise and get glowing skin by maintaining a natural PH balance. A cup of almonds constitutes about 33g of proteins. These are rich vitamin E nuts are great for your eyes too.

6. Spirulina

An alga that is blue and green contains 8g of proteins for every 2 tablespoons. Spirulina serves best for patients suffering from anemia. They have rich compounds of iron, vitamin B, B12 && even manganese.

They come in amorphous form for you can add in curries, snacks fruit juices and more.

7. Quinoa

It is staple grain-like food that constitutes high-protein. Considering this has to be cooked, there is still 8g of proteins per cup. They are rich in nutrients such as magnesium, iron, fibre, and manganese.

It is also highly versatile. You can cook them easily with pasta or veg stew or any soups. They can serve as a main course or even small snack dishes or starters.

8. Mycoprotein

A fungus-based protein that contains around 26g per cup of mycoprotein. It is categorized under mushrooms that are a high source of vitamin B12 and proteins. However, it is better to be certain of the brand you make use of as some people who are allergic to mushrooms can turn out to be allergic to fungus too.

9. Chia seeds

They are rich in fibre and cut down unwanted fat making your skin look and feel supple. It contains 2g of protein per tablespoon. For better heart health, chia seeds serve the omega 3 fatty acids.

They can be sprinkled over salads, desserts, fruit drinks or even make a pudding with oats and milk. They can be bought from online, supermarkets, stores, etc.

10. Hemp seeds

They are categorized under chia seeds but have a rich powerhouse of protein. 1 tablespoon constitute about 5g of protein. They are best bought online or from an organic store. As they have the branded and you can avail it with the right advice.

11. Beans & Rice

Together and never apart. If apart they cannot constitute the best protein. It is served in classic meals where every cup of the combination serves 7g protein.

As a side dish or curry can serve you a lot of proteins with great taste.

12. Potatoes

They are on the top for the potassium sources it contains. Further, has fibre, vitamin C and an average of 90-110 calories.

You can cook the potatoes for all types of dishes for chats, curries, salads and more recipes as found on online.

They’re fat-free and doesn’t have sodium.

13. Other veggies

Like spinach, dark coloured leafy greens are all rich in proteins. Eating the above alone won’t pump your body’s composition of protein. Snacking these veggies can increase your protein levels. Such as broccoli, kale & mushrooms too.

Making salad, snacks, baby greens form a great protein-rich meal.

14. Seitan

Seitan is wheat gluten as its’ protein value is high in vitamins and minerals.  Yet, Seitan is low in carbs and fat. Seitan is rehydrated first to bring it to the gluten stage.

15. Ezekiel bread

It is highly nutrient and is an easy and best alternative to traditional bread. Its components consist of barley, wheat, lentils, millet. For those who love sandwiches, toasts, this is the best nutritious choice.

Every slice has 4g of protein. Top it with peanut or almond butter and match up the protein kick.

Diet After Age 40

Dietary Measures for those above age 40

A proper diet after age 40 is essential for keeping the body healthy and protecting it from various diseases. One diet plan may not be right for everybody. Hence a person should not get stuck to the most popular notion that, nutritious food is fat free and full of fiber and that you can eat what you want, whenever you want.

An optimal nutrition is that which prevents not only deficiencies but also promotes vibrant life and prevents degenerative diseases. But even the most nutritious diet does not guarantee a long and disease free life. Active and healthy seniors require a good balanced diet to increase their odds of staying healthy. It increases their immunity and hence helps in preventing some of the serious diseases.

An old concept of fewer intakes of calories as a person gets older, should be dismantled. The 70+ pyramid (a food guide pyramid) outlines the “nutrient dense” choices essential for the elderly consumers. This pyramid has not been adopted as an official USDA teaching tool and is just a suggestion.

Given below are the dietary measures for the prevention and treatment of coronary artery disease, brain vessel disease (stroke), high blood pressure, diabetes, overweight, high blood cholesterol / uric acid, and for those above 40. A diet after age 40 especially advised for the prevention of cancer has also been indicated.

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Other important instructions to maintain diet after age 40:

1. It is ideal to have a low / moderate calorie diet. Do consult a calorie reckoner while planning your diet.
2. Take light meals frequently rather than heavy meals at large intervals.
3. Overeating should be avoided.
4. Light tonics may be added under the advice of a physician. People with undernourished organs may suffer on account of a poor diet.
5. Adequate fiber content in food helps in controlling constipation.
6. Both calcium and vitamin D absorption decrease with age; this has adverse effects on bone health and increases the risk of fractures. The ability to absorb the amount of vitamin B12, needed for normal nerve function, also decreases with age, hence it should be made another key nutrient in the diet.
7. Dehydration is a chronic problem for many seniors. Decreased thirst sensation is common with aging. Dehydration also worsens the symptoms of constipation. Adequate fluid intake should be there, though coffee, tea, and alcoholic beverages don’t contribute toward this total fluid intake. They all act as diuretics, causing loss in water content.

People who cannot tolerate regular dairy products should prefer lactose-free milk and “active culture” yogurt.

By employing the above laid principles you can improve your diet and lead a healthier and productive life. A balanced diet, in addition to exercises, forms a winning combination.

Important Lifestyle for Anti-aging

What is the most important lifestyle for anti-aging?

Lifestyle improvement is necessary for anti-aging. In this article I will explain some areas that by maintaining these you can able to keep yourself as young as possible.

You need to work on anti-aging to maintain a youthful look. There are many thing I want to do for anti-aging, but first it is important to improve your lifestyle.

For beauty, it is important to maintain youth in the body, and for that reason, it is essential to improver daily life. The first point to improve your lifestyle is the content of your diet.

Basically, it is important to maintain balance into consideration when taking meals. If there is a bias in nutrition, nutrition for beauty will be insufficient, and as a result, oxidation, which is the enemy of anti-aging will progress. Especially for those who eat less vegetables, the nutritional balance is greatly disturbed, so it is necessary to be careful.

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However, it is quite difficult to supplement sufficient nutrition with diet alone, and there are some ingredients that cannot be sufficiently ingested from diet. Health foods and supplements are useful there. You can easily supplement nutrition, and you can also get nutrients that cannot be taken from the diet.

It will be useful as a meal support, so it is a good idea to use it. It is also important to exercise in addition to improving your lifestyle. Exercise has many benefits, but first of all, it can activate the function of cells, which makes it easier to maintain youthful skin. Furthermore, metabolism is improved, and it is possible the discharge of waste products accumulated in the body.

As a results, pores will be cleaned and skin problems will be prevented. It is also important to get a good night’s sleep for anti-aging. It activates the repair of damage cells while sleeping and activates the turnover the skin, so you can make your skin more beautiful. By the way, the time zone is important for sleep. Especially important is between 10 pm and 2 pm. It is the time when growth hormone secretion become active, and growth hormone is indispensable for maintaining youth, so you need to be aware of the time when you sleep.