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9 Great Reasons to Drink Water And How to Form the Water Habit

We all know that water is good for us, but the reasons are sometimes a little fuzzy. Even if we know why we should drink water, it’s not a habit that we can easily form.

The truth, however, is that we don’t focus enough on this habit. This is why we end up drinking lots of coffee, soda, alcohol, fruit juices, teas, milk, and a bunch of other beverages. And despite all those fluids, we still end up dehydrated which isn’t good for our health.

I’ve made drinking water a daily habit, although I will admit that a couple of years ago I was more likely to drink anything but water. Now, I don’t drink anything but water, except for a cup of coffee in the morning and beer with dinner once in a while.

Here are 9 powerful reasons to drink water (with tips on how to form the water habit afterwards):

Weight loss

Water is one of the best tools for weight loss. it doesn’t have calories, unlike high-calorie drinks, like sodas, juices, and alcohol. It’s also a great appetite suppressant.

Often, when we think we’re hungry, we’re actually just thirsty. Drinking plenty can help your weight-loss regimen. 

Heart health

Drinking a good amount of water could lower your risks of heart attack.

study published by the American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack. That’s in comparison to people who drank less than two glasses.

Energy

Being dehydrated can sap your energy and make you feel tired, even mild dehydration of as little as 1 or 2 percent of your body weight. It can lead to fatigue, muscle weakness, dizziness, and other symptoms.

Headache cure

Another symptom of dehydration is headache. In fact, when we have headaches, it’s often caused by not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.

See Also: Water And Brain Function: How Staying Hydrated Makes You Smarter

Healthy skin

Drinking water can clear up your skin, but it won’t happen overnight, of course. Drink a healthy amount of water for a week and you’ll notice its good effects on your skin.

Digestive problems

Our digestive system needs a good amount of water to digest food properly. Water can help cure stomach acid problems. It can help treat constipation, too.

Cleansing

Water is used by the body to help flush out toxins and waste products from the body.

Cancer risk

Drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. It can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.

Better exercise

Being dehydrated can severely hamper your athletic activities. It can slow you down and make it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during,and after exercise.

How to form the water habit

So you’re convinced that water is healthier, but you’d like to know more about how to make drinking water a daily habit.

Here are some tips that have helped me:

Know how much water you need

This is a debatable question. What’s clear is that the old recommendation of “eight 8-ounce glasses a day” isn’t right, for several reasons.

That amount includes all dietary water intake, including food and non-water beverages. It also ignores a person’s body weight which is an important factor in figuring the right amount. It also varies if you are sick or exercise.

Plus, it’s also not good to just drink when you’re thirsty because you’re already dehydrated by then.

Best is to form a routine. Drink a glass when you wake up, a glass with each meal, and a glass in between meals. Be sure to drink before, during and after exercise, too. Try to generally keep yourself from getting thirsty.

Carry a bottle

water bottles

A lot of people find it useful to get a big plastic drinking bottle, fill it with water, and carry it around with them all day. I like to keep a glass of water at my desk and I drink from it all day long. When it’s empty, I fill it up again and keep drinking.

Set a reminder

Set your watch to beep at the top of each hour or set a periodic computer reminder. that way, you won’t forget to drink water.

Substitute water

If you would normally get a soda or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of alcohol at social functions.

Filter

Instead of spending a fortune on bottled water, invest in a filter for your home faucet. It’ll make tap water taste like bottled water at a fraction of the price.

Exercise

Exercising can help make you want to drink water more. It’s not necessary to drink sports drinks like Gatorade when you exercise, unless you are doing it for more than an hour. Just drink water. If you’re going to exercise, be sure to drink water a couple hours ahead of time. That way, it will get through your system in time.

Track it

It often helps, when forming a new habit, to keep track of it.

Tracking increases awareness and helps ensure that you’re staying on track. Keep a little log on an index card or a notebook and create a mark for each glass of water you drink.

The post 9 Great Reasons to Drink Water And How to Form the Water Habit appeared first on Dumb Little Man.

8 Helpful and Effective Strength Exercises For Cyclists

For cyclists, the primary target of doing strength exercises is to train in the same motion as in cycling together with one’s upper and lower body, while improving overall muscular endurance and core strength.

Strength training generates a stronger support system for a cyclist’s prime movers while riding a bike. If you have aerobically stronger core and muscles, you will gain more potential in increasing power and consequently experience less fatigue while cycling.

Now that you understand why strength training is helpful before cycling, you might wonder what those strength exercises are.

Below are the 8 strength exercises for cyclists you can try.

Front Plank

strength exercise for cyclists
Via indianexpress.com

Steps:

  • Lie on your stomach and place both elbows under your shoulders with hands and forearms on the floor.
  • Raise your hips off the floor, straighten your back, tighten your abs, and rest on your toes.
  • Keep this position for 40-60 seconds and do two-three sets.
  • Front plank focuses on strengthening your transverse abdominis or TVA muscle, and upper and lower back. In cycling, the front plank can help you to build both strength and muscle endurance that you need in order to ride in aero position or in the drops powerfully.

Half Squat

half squat with barbell
half squat with barbell via t-nation.com

What you need:

  • Barbell

barbell

Steps:

  • Stand tall while carrying a barbell over your shoulders.
  • Bend your hips and knees until your thighs can form a 45-degree angle.
  • Repeat the sequence and complete 3-4 sets of 10 repetitions.

Here’s one thing to note:

Expect that the last few repetitions during the last 3 or 4 sets will be hard to complete but still ensure that you will make it through the last rep. Half squats work on your glutes, hamstrings, and quadriceps. It would build strength for sprinting and climbing.

Single Leg Hip Bridge

single leg hip bridge exercise
Via tfdgym.co.uk

Steps:

  • Lie on the ground (placing a yoga mat would make you more comfortable) with your one leg bent while lifting the other one off the ground.
  • Raise your hips up in the air while contracting your glute muscles like you’re pushing through your heels.
  • Hold the position for a second or two before going down.
  • Do two to three sets of 10-12 repetitions on each side of your legs.

Single Leg Hip Bridge can be done at any time, but it is the best pre-workout to do to wake up your glutes before a strength workout, especially if you have been sitting and inactive for a while. Aside from that, it also improves speed, endurance, and strength used while cycling.

Lunges with Bicep Curl

lunges with bicep curl and resistance band
lunges with bicep curl and resistance band via pinterest

What you need:

  • Resistance band or dumbbell

dumbbell

Steps:

  • Stand in an upright position with either a resistance band or a dumbbell in each hand.
  • Execute a lunge position: straighten your back, step one leg forward and bend the knee to a 90-degree position, while your leg in the back should be straight.
  • While on it, do a biceps curl with both arms.
  • Repeat the same with the opposite leg forward.
  • Start with 2-3 sets of 10 repetitions in every leg.

Lunging with bicep curl is an excellent workout when you want to develop strength in your biceps, quadriceps, glutes, and deltoids. These four muscles are utilized when there is a need to stand and accelerate cycling.

Boat Pose

strength exercises for cyclist
Via yogajournal.com

Steps:

  • Sit with your feet flat on the floor and with your knees bent forward.
  • Execute a V-position: Raise and extend your legs out forward, and lean your upper body backward.
  • Stretch your arms away from you so you can tighten your lower abdominal muscles.
  • Make sure to relax your shoulders and keep your back straight.
  • Hold the position for 10 seconds and do it for 5-10 repetitions.

Boat pose mainly focuses on strengthening your transverse abdominis and lower back. As a result, you will feel less fatigue through strengthening the muscles that can improve your lower back. Also, this workout will allow you to encounter less pain and feel more comfortable while on aggressive cycling positions.

Single Leg Reach

single leg reach with cones
single leg reach with cones via sidelinesoccer.com

What you need:

  • Three water bottles or cones

water bottles

Steps:

  • Place three water bottles or cones in a triangular form.
  • While on a single leg stance, slightly bend your knees to do a squat and slowly reach down towards the left cone and return to a standing position. Do the same with the remaining bottles or cones.
  • Repeat the same sequence with the other leg.
  • Complete a set of 10 repetitions.

Single leg reach workouts focus on your hips and core and improve your balance on the bike, which is essential to develop bike handling and endurance. This strength exercise also works with your proprioception, also called as ‘sense of self,’ or the body’s awareness of movement and position in space.

Single-Arm Row

single arm row with cradle column machine
single arm row with cradle column machine via livestrong.com

What you need:

  • Cable column machine
cable column machine
Via amazon

Steps:

  • Stand across a cable column machine. Make sure your feet are shoulder-width apart, and knees are slightly bent.
  • Take the handle and do a standing row, while keeping your body still as much as possible. Do not lean forward nor backward to lift more weight.
  • Finish 2-3 sets of 10 repetitions.

Single-arm row enhances the muscles of your shoulder, back, and hips. It also strengthens the scapular region, which is a common area of fatigue caused by hunching too much on the bike. As a result, cyclists can avoid injuries and ride longer without discomfort.

Exercise Ball Hamstring Curl

hamstring curl with handle cradles
hamstring curl with handle cradles via pinterest

What you need:

  • Handle Cradles

Steps:

  • Lie on the ground (with yoga mat is recommended) and place your handles in the handle cradles.
  • Raise your hips and curl your heels (almost like pointing your toes) towards your hips
  • Do not drop your hips as you are bending your heels.
  • Finish two sets of 8-12 repetitions.

Exercise ball hamstring curl is one of the TRX routines (Total Resistance exercises) that strengthens your lower back and hamstrings. Strengthening hamstring and quadriceps is significant to enhance upstroke while in a pedaling motion and avoid lower extremity injuries.

Overall, these strength exercises for cyclists can help you prepare your body.

See Also: Can Cycling Actually Change Your Health And Life?

The post 8 Helpful and Effective Strength Exercises For Cyclists appeared first on Dumb Little Man.

Energy Vault raises $110 million from SoftBank Vision Fund as energy storage grabs headlines

Imagine a moving tower made of huge cement bricks weighing 35 metric tons. The movement of these massive blocks is powered by wind or solar power plants and is a way to store the energy those plants generate. Software controls the movement of the blocks automatically, responding to changes in power availability across an electric grid to charge and discharge the power that’s being generated.

The development of this technology is the culmination of years of work at Idealab, the Pasadena, Calif.-based startup incubator, and Energy Vault, the company it spun out to commercialize the technology, has just raised $110 million from SoftBank Vision Fund to take its next steps in the world.

Energy storage remains one of the largest obstacles to the large-scale rollout of renewable energy technologies on utility grids, but utilities, development agencies and private companies are investing billions to bring new energy storage capabilities to market as the technology to store energy improves.

The investment in Energy Vault is just one indicator of the massive market that investors see coming as power companies spend billions on renewables and storage. As The Wall Street Journal reported over the weekend, ScottishPower, the U.K.-based utility, is committing to spending $7.2 billion on renewable energy, grid upgrades and storage technologies between 2018 and 2022.

Meanwhile, out in the wilds of Utah, the American subsidiary of Japan’s Mitsubishi Hitachi Power Systems is working on a joint venture that would create the world’s largest clean energy storage facility. That 1 gigawatt storage would go a long way toward providing renewable power to the Western U.S. power grid and is going to be based on compressed air energy storage, large flow batteries, solid oxide fuel cells and renewable hydrogen storage.

“For 20 years, we’ve been reducing carbon emissions of the U.S. power grid using natural gas in combination with renewable power to replace retiring coal-fired power generation. In California and other states in the western United States, which will soon have retired all of their coal-fired power generation, we need the next step in decarbonization. Mixing natural gas and storage, and eventually using 100% renewable storage, is that next step,” said Paul Browning, president and CEO of MHPS Americas.

Energy Vault’s technology could also be used in these kinds of remote locations, according to chief executive Robert Piconi.

Energy Vault’s storage technology certainly isn’t going to be ubiquitous in highly populated areas, but the company’s towers of blocks can work well in remote locations and have a lower cost than chemical storage options, Piconi said.

“What you’re seeing there on some of the battery side is the need in the market for a mobile solution that isn’t tied to topography,” Piconi said. “We obviously aren’t putting these systems in urban areas or the middle of cities.”

For areas that need larger-scale storage that’s a bit more flexible there are storage solutions like Tesla’s new Megapack.

The Megapack comes fully assembled — including battery modules, bi-directional inverters, a thermal management system, an AC breaker and controls — and can store up to 3 megawatt-hours of energy with a 1.5 megawatt inverter capacity.

The Energy Vault storage system is made for much, much larger storage capacity. Each tower can store between 20 and 80 megawatt hours at a cost of 6 cents per kilowatt hour (on a levelized cost basis), according to Piconi.

The first facility that Energy Vault is developing is a 35 megawatt-hour system in Northern Italy, and there are other undisclosed contracts with an undisclosed number of customers on four continents, according to the company.

One place where Piconi sees particular applicability for Energy Vault’s technology is around desalination plants in places like sub-Saharan Africa or desert areas.

Backing Energy Vault’s new storage technology are a clutch of investors, including Neotribe Ventures, Cemex Ventures, Idealab and SoftBank.

GBatteries let you charge your car as quickly as visiting the pump

A YC startup called GBatteries has come out of stealth with a bold claim: they can recharge an electric car as quickly as it takes to full up a tank of gas.

Created by aerospace engineer Kostya Khomutov, electrical engineers Alex Tkachenko and Nick Sherstyuk, and CCO Tim Sherstyuk, the company is funded by the likes of Airbus Ventures, Initialized Capital, Plug and Play, and SV Angel.

The system uses AI to optimize the charging systems in electric cars.

“Most companies are focused on developing new chemistries or materials (ex. Enevate, Storedot) to improve charging speed of batteries. Developing new materials is difficult, and scaling up production to the needs of automotive companies requires billions of $,” said Khomutov. “Our technology is a combination of software algorithms (AI) and electronics, that works with off-the-shelf Li-ion batteries that have already been validated, tested, and produced by battery manufacturers. Nothing else needs to change.”

The team makes some bold claims. The product allows users to charge a 60kWh EV battery pack with 119 miles of range in 15 minutes as compared to 15 miles in 15 minutes today. “The technology works with off-the-shelf lithium ion batteries and existing fast charge infrastructure by integrating via a patented self-contained adapter on a car charge port,” writes the team. They demonstrated their product at CES this year.

Most charging systems depend on fairly primitive systems for topping up batteries. Various factors – including temperature – can slow down or stop a charge. GBatteries manages this by setting a very specific charging model that “slows down” and “speeds up” the charge as necessary. This allows the charge to go much faster under the right conditions.

The company bloomed out of frustration.

“We’ve always tinkered with stuff together since before I was even a teenager, and over time had created a burgeoning hardware lab in our basement,” said Sherstyuk. “While I was studying Chemistry at Carleton University in Ottawa, we’d often debate and discuss why batteries in our phones got so bad so rapidly – you’d buy a phone, and a year later it would almost be unusable because the battery degraded so badly.”

“This sparked us to see if we can solve the problem by somehow extending the cycle life of batteries and achieve better performance, so that we’d have something that lasts. We spent a few weeks in our basement lab wiring together a simple control system along with an algorithm to charge a few battery cells, and after 6 months of testing and iterations we started seeing a noticeable difference between batteries charged conventionally, and ones using our algorithm. A year and a half later of constant iterations and development, we applied and were accepted in 2014 into YC.”

While it’s not clear when this technology will hit commercial vehicles, it could be the breakthrough we all need to start replacing our gas cars with something a little more environmentally-friendly.

Feng Shui and Wellness: What You Need to Know

The ancient Chinese thought a lot about the relationship between the body and the environment. This helped them create a holistic system that nurtured wellness. They called it feng shui.

Early feng shui practitioners studied medicine, astrology, meteorology, and aesthetics. They supplemented it with lots of practical observations of the world around them to come up with their guiding principles, many of which hold up remarkably well in contemporary times.

good feng shui

So, what are those principles? How do they affect the use of feng shui for harmony in the home?

One of the main ones is about flow or what the Chinese call chi (also spelled qi). Chi is all about movement, breath, and energy force. It is integral to the study of Chinese medicine and martial arts.

The role of chi in spatial design

For one, there should be just enough space for the energy force to flow easily and freely. A good floor plan ensures a circuitous and even flow between and within rooms. Stagnant energy (i.e., in a basement apartment or a room teeming with clutter) or overpowering direct energy (i.e., at the head of a T-junction) can have detrimental effects on your health, relationships, and/or finances.

On the other hand, imagine the feeling you get when you enter a well-designed spa. With every object chosen and placed intentionally, it captures the flow of gentle chi and immediately invites guests into a state of serenity.

About Yin and Yang

Another guiding principle is the harmony between yang (active) and yin (passive) elements.

Certain rooms should emphasize the yang (office, living room) whereas others should foreground the yin (bedroom). All rooms, however, should incorporate both the yang and yin in harmony. This could be reflected in the color scheme, proportion of different objects, and in the lighting of the room.

An example of this is a bedroom that features restful colors, such as greens and blues for the walls but incorporates enough warm colors. You can use a pop of orange or bronze in the accessories to offset too much coolness in the overall design. Most good designers can naturally harmonize the different elements to create a general sense of balance and elegance.

Finally, good feng shui practitioners showcase elements of nature throughout their designs. Feng shui recognizes and harnesses the power inherent in natural objects: the living dynamism of plants, the solidity of rocks, the brilliance of metal, the mobility of water, and the warmth of fire.

Even indoors, these elements can emit their special properties and influence the energy of a space. For example, plants and fish tanks could energize your living room and enrich your social life but might not bring about the most restful sleep in your bedroom. Metal elements, symbolizing wealth, should be sprinkled liberally near the entryway or in an office to usher in prosperity.

feng shui house

Conclusion

So, when you’re considering lifestyle changes to promote improved well-being for you and your family, consider the interior design and feng shui as much as you think about your diet and exercise. Seek inspiration in the photos of the beautiful spaces that populate Instagram or in your favorite e-magazine.

Ask yourself what feelings these photos invoke and try to emulate the designs in those projects. Think about how well your space flows, how well the various design elements work together, and how the space functions and feels.

Place natural elements throughout your house, tapping into their energy. Just like our body, our homes need consistent loving attention in order to be the soft landing place that nurtures us for our life journey. That’s the basic idea in using feng shui for harmony in the home.

The post Feng Shui and Wellness: What You Need to Know appeared first on Dumb Little Man.

Why some people can't handle coffee

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While java love is widespread, some people can’t handle the jittery effects of coffee. Why is it that some people can chug coffee like water while others can’t have a single sip without feeling like their hearts are going to pop out of their chest? Dr. Marilyn Cornelis from Northwestern University explains the genetic reason behind this phenomena. Read more…

More about Science, Mashable Video, Energy, Coffee, and Caffeine

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Solar Panels For Home: Do They Make A Great Investment?

The days when solar panels used to be a rare and exotic source of energy are gone. Their popularity is growing and a lot of people are now choosing it as their main source of electricity.

Before installing this system that is supposed to lower energy bills, people are usually curious about the average efficiency of solar panels and the price. If you are one of these people, you’re probably wondering if they are really profitable and how much you can save.

Here are some of the most important facts you should know about solar panels for home.

What is the price of solar panels?

solar panels for your home

The price of solar panels might be different depending on the state you live in as well as your desired size. The more panels you need, the higher the price tags become.

The average price for solar panels is about $4 per watt. A whole system can be as big as 5 kilowatts, which means it can cost you almost $19,000. That may seem too pricey, but it is worth it in the long run.

If you fear that this price won’t fit in your budget, there are ways for you to spend less on solar panels. Government incentives, for example, can reduce the cost of solar panels.

How to Spend Less on Solar Panels?

Federal investment tax credit is a way to make the price of solar panels lower. It can also save you some money on installation. Except for a national rebate, there are also regional discounts. If you add both, the price can be reduced significantly.

For example, if you have a house in Austin, Texas and want to install a large 7-kilowatt solar panel system, it would cost about $26,000. The city’s rebate will reduce $800 per kilowatt and you will save about $6,000. Thanks to the federal tax credit, you might be able to save an additional $6,000.

All in all, you’ll probably save more than $10,000 in total. So, before installation, consider checking the government incentives you can get in your city.

How Much Money Can You Save With Solar Panels?

The main reason to install solar panels is that it allows paying less for the electricity. How much exactly can you save?

Depending on the size of your system, you can save from $150 to $200 per month. The solar system pays for itself in a period of about 7 to 15 years. It is a good result considering the fact that it can serve you for 20 to 30 years.

The competition on the market of solar panels is growing, making them more affordable. If you also use the incentives and rebates, it becomes possible to install solar panels for less than $10,000.

Is It Worth Getting Solar Panels?

home solar panels

While making a decision about solar panel installment, it is important to think not only about the cost of the system, but also about the amount of sun in your area. Both direct and scattered sunlight is good for solar panels, but there still should be enough sunny days to feel the benefits.

Before installing a solar panel system, it might be a good idea to check a specialist’s opinion and find out if your state is suitable for solar energy usage. Another crucial factor is the location of the house and the roof.

Make sure it is possible to provide panels with good exposure. Check where the roof faces, the number of trees and presence of constructions that are situated around. In case the location is not satisfying, solar panels can also be installed on a garage roof or you can use a ground-mounted system.

Solar panels installment requires a lot of time but if you pay attention to all the details it might become a great investment.

The post Solar Panels For Home: Do They Make A Great Investment? appeared first on Dumb Little Man.

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KarmSolar introduces solar energy to sunny old Egypt

 With over a population over 90 million strong, a prime location, topography and climate, one would assume a country like Egypt would be perfect for solar energy. The nation’s average level of solar radiation is between 2,000 to 3,200kWh per square meter a year, but this country on the verge of the African Sahara still imports enough gas to operate electricity generating plants all over… Read More

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Five Ways of Overcoming the Problem of Getting Sleep

Sleep. An important and inevitable physiological body function. An effortless activity in past years but an increasingly difficult one in the present day.

Many people in our contemporary society are struggling with sleep — correctly termed insomnia — in their daily lives. The lack of it has been shown by scientist to have a ripple effect on the overall productivity and health outcomes of individuals.

Sleep has increasingly become elusive partly due to tremendous changes in sleep-wake patterns and technology that has infiltrated in every human living space including bedrooms. A change in work operations has taken a more white-collar approach with the same technology making work easier through mechanization of work. The result is often people who sit behind computers and devices the whole day with minimum physical activities.

Worse still, the mobile technological gadgets evolution has hooked people onto their laptops, mobile phones, and tablets while they are traveling, dining, and even when they retire to bed. The lack of physical exhaustion and the addiction to mobile devices at bedtime has led to the steadily increasing problem of inadequate sleep.

This article will present rather unempirical solutions that will sure help in getting over the trouble of going to sleep.

Make yourself tired

get physically tired

Lack of adequate physical activity may in the long run affect your sleep pattern. Increasing your physical activity ensures your body is literally tired and leaves it craving for rest.

Ways of increasing your physical activity may include taking a jog, walking to work (for considerable distances), standing in the office (if that is allowed) and hitting the gym. Indeed, the gym is the most effective way of ensuring you crawl right home and to bed after gym. The intense exercises ensure you are exhausted, and you will find yourself falling asleep even on the couch too sleepy even to walk to bed. But hey, we want to sleep, don’t we? A shower after a physically exhausting day will ensure you sleep even before you know it.

Think about sleep

The second solution has something to do with the mind. Whenever you retire to bed and have trouble falling asleep, think about sleep. Yes, tuck warm, pull on your blankets and think about nothing else than sleep. Allow yourself to drift and fall into that pitless abyss of darkness that is sleep. Think of nothing but the darkness, the good feeling of finally relaxing and letting go of all worries. Drift in the wave of calmness and think how amazing it is to sleep. You will be in deep sleep before you know it.

See Also: 4 Benefits of Mind Dumping to Help You Sleep 

Do not sleep hungry

Hunger is no friend of sleep. From the rumbling of one’s stomach to the body’s physiological response of craving for food, a person will be preoccupied with nothing but thoughts on how they should wake up and grab something to eat.

Thus, ensure you eat your fill two hours before bed time. It also helps to have hot meals and a hot non-caffeine drink. Being full has something to do with blood pulling to the stomach to meet the demanding needs of digestion that will often leave you drowsy. This explains why many people will be sleepy in the afternoon after having a hot meal over lunch. The same is applicable during supper and may greatly help in getting sleep.

Sleep-wake pattern

Any changes in the sleep-wake pattern have also been shown to impact a person’s sleep. An unhealthy sleep pattern, such as sleeping too late into the night, may lead to the problem of insomnia.

Revisit your recent sleeping and waking hours and pinpoint any deviations. In case there are any changes, work on normalizing them by ascribing to your usual hours. This may not be instantaneous, but it works over time.

Avoid staying up late and ensure you get at least the recommended 7 hours of sleep well within the night. Put your phone in silent mode, disconnect from the Internet, and disable notification alerts that may ultimately interrupt your sleep.

See Also: Sleep Adjustment: Why the Early Bird Gets the Worm 

Let yourself get bored in bed

get bored in bed

Lastly, wild as it may sound, allow yourself to get bored in bed. By this, I mean do not use your phone at the first sign of insomnia. Once you take your phone and start chatting or simply surfing the internet, sleep becomes even more elusive. This also means staying away from social media sites such as Facebook and Twitter.

Instead, allow yourself to drift into your thoughts, fantasize about things, and also allow yourself to drift in your imaginings. Reminiscing and trying to recall childhood memories in surreal states also helps. This is one of the most effortless yet very effective ways of finding sleep when insomnia strikes.

In conclusion, the methods presented in this paper may not be scientific or empirical, but they sure do work great. Having ascribed to them personally, I can assure you that you will be asleep sooner than you expect.

Ensure you get physically exhausted by doing simple things like taking a walk in the evening or going to the gym. Once you get to bed, think about sleep and allow yourself to drift into space. Avoid going to bed hungry and lastly, do not be afraid of getting bored in bed. This will mean ditching your gadgets including mobile phones and laptops and embracing the serenity of the night calm.

Using these methods will ensure that insomnia becomes a thing of the past and staying up at night will become your new challenge. That is what we want, don’t we? Go ahead and fall asleep.

 

The post Five Ways of Overcoming the Problem of Getting Sleep appeared first on Dumb Little Man.

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