10 ways to get to sleep quickly

The first step on the road to a good night’s sleep is the ability to get to sleep quickly. Once you have this, the other aspects of a good night’s sleep fall into place fairly readily.

How do you get to sleep quickly then? Here are a number of things to consider when preparing for that ideal slumber.


1. What’s stopping you?
Take a moment to consider the thing (or things) that’s holding you back from getting to sleep quickly. Perhaps you just don’t feel tired when you first climb into bed, or you lie there thinking about things. Maybe you’re hungry. Whatever it is, identifying the cause will help enormously.
2. Awake at a fixed time
Regardless of what time you go to bed, wake up at the same time each day. Naturally there are limits to this - if you’re out partying until 5am, a 5:30 wake-up just isn’t going to happen. But the more regular your rising times are, the better you’ll sleep.


3. Make weekends the same
As far as your sleep routine’s concerned, treat Saturday and Sunday the same as the rest of the week. This means waking up at the same times - no more Sunday lie-ins.


4. Try to avoid a major caffeine hit
I tend to drink several cups (perhaps 5 or 6) of high-caffeine green tea per day. This, however, doesn’t seem to have any negative impact on sleep - although an intense coffee session does. If you like your coffee (and I really can’t blame you for that; I certainly love the stuff), spread it out a bit. No bingeing at the nearest cafe.


5. Exercise at the right times
Regular exercise (no matter what type) can certainly help you sleep, but the timing of your workouts is something to think about. A short session of something moderate will help you sleep, and can be done shortly before bedtime; a longer session (or a more intense one), however, can actually keep you awake for a while. If your schedule permits it, keep these longer/more intense sessions away from your intended sleep times.


6. Avoid slow-digesting foods shortly before bedtime
If your digestive system’s working overtime while you’re trying to get some sleep, it’ll win every time. The simplest thing to do is to hold off on that piece of cheese, spicy foods or anything covered in sugar until after you wake up.


7. Remove distractions from your sleep environment
Get rid of as many items with noise or changing light from your bedroom as possible. TVs, computers and rechargeable devices with flashing lights should all go. If you can’t get rid of them, switch them off when you’re trying to sleep. Minimise distractions.


8. Don’t take your worries to bed
A couple of years ago I discovered that I’d spend an hour or two each night simply lying there thinking, unless I wrote the problems down. A quick to-do list containing the main things on my mind (and the action I planned to take - even if that was ‘not sure what to do’) worked wonders. If you’re in a similar situation (lying there thinking about things each night), try it.


9. Comfort
Comfortable bedding and room temperature make a big difference. Making the bed isn’t just to keep your mum happy. It’ll help you sleep better.


10. Physiological factors
Health conditions such as arthritis, heartburn, menstruation and headaches (and many other things) are known to affect sleep. If you suspect the problem stems from your health, discuss this with your doctor. As some medications have sleeplessness as a side-effect, there are sometimes changes which can be made.

Formula 303 Natural Relaxant

© 1997 - 2006 Scott Bird.

5 Top Ways To Build A Good Credit

1: Open Checking As Well As Saving Account

A good credit holder should give the impression of a financially responsible person. Although the accounts are not directly regarded as credits, the lenders certainly notice them and view them as symbols of stability. Eventually, your account transactions will reveal your responsible nature towards money matters. It shows that you have the “substance” and can save to pay. However, take care not to bounce checks or else it will have the reverse effect. Read more

2: Pay Bills On Time Always
A record of timely and regular payments is the key to a good credit. Even a single late or skipped payment can taint your credit. Here’s a hot tip to ensure you don’t miss any of your payment: arrange for the payment of your bills through automatic withdrawal system from your account. You can also prepare a list, along with their due dates. However, you should be careful with automatic system. If you don’t check your account often, you could get withdrawn and end with multiple overdraft fees posted by the bank.

3: Obtain A Secured Credit Card

This is the ideal way to build good credit from scratch. How to do it? Well, simply deposit a fixed amount of cash at your lender bank. This amount becomes your credit limit. Here, the issuer has no risk because even if you default on payments, they will simply withdraw the money they owe from your deposit, thus, securing your credit limit.

It takes less time to set up a good credit with the help of a secured credit card. Such a card is reported just like a regular one. Once you make timely payments for 12 months with your secured card, you can try for an unsecured credit card. However, stay away from secured cards that demand processing or application fees.

4: Obtain A Student Credit Card While In College

This is a superb way to build good credit. Student credit cards come with flexible eligibility criteria. Even if you don’t have a credit record, you can easily get an approval. However, you must be enrolled for a four-year university course. Once you establish a good credit record in school, you will enjoy an easy road ahead in terms of getting credit. At present, an average student in America leaves college with a burden of around $2,000 as credit card debt and a possession of four credit cards. Do not follow the footsteps of such students. Limit yourself to a single card and pay the full balance every month, if you wish to have a good credit.

5: Never Open Several Accounts At A Time

A good credit cannot be build overnight. Begin with small steps. One or two accounts are okay. Use them thoughtfully for a year. Then apply for more, if needed. Too many accounts in too less time can damage your good credit.

Follow these ways and flaunt a good credit with a few years!

Url: http://pusillanimous.blogspot.com/2006/12/how-to-build-good-credit.html

10 Ways to Avoid Holiday Stress

The holidays are here but and, don't worry...I won't abandon you in your time of need. Using these exercise and health strategies, you can reduce holiday stress and deal with shopping, family visits and those sleepless nights you'll spend putting together complicated toys for the kiddos. Before you completely lose it, find out how to squeak through the holidays unscathed.

Read more

1) Hit the Gym
I know, I know...you've seen about 432 articles about beating holiday weight gain, but forget about that because this is way more important. This is about you and sanity remaining on speaking terms. The gym is your only escape. You can workout, but you can also sit in the hot tub and sweat out your stress in the steam room. Ahh, sweet relaxation. Go. Now.

2) Lift Weights

Lift weights. Yes, resistance training helps you build stronger bones, blah blah blah. But, what about carrying all those shopping bags? And pushing through those manic crowds at the mall? And hanging off the ladder while hanging lights on your house? There are a myriad of holiday scenarios that will require muscle, so check out this database of workouts and choose something that fits your fitness level and schedule.

3) Run or Walk

You may not be crazy about cardio but, during the holiday season, it can have many benefits. First, cardio exercise is proven to increase those feel-good hormones which helps reduce stress, plus you'll help maintain your weight or at least minimize weight gain from eating too many treats. Bonus: When you need a break from the family, it gets you out of the house and helps you re-locate yourself to a place far, far away.

4) Meditate With Yoga

Yoga is fabulous for flexibility, but did you know that it's also great for preparing your mind for the inevitable: your mother's annual guilt trip? Yoga helps center your mind, thus strengthening your guilt deflectors. Mom won't know what hit her when she says, "I worked on this pie for hours, but I'm sure your dessert is much better," and you smile benignly while standing in Tree Pose.

5) Sleep

Eight hours of sleep will give you energy and keep you alert for all the festivities. Now more than ever, you need as much shut-eye as you can get. Bonus: It also allows you to avoid any and all conversation with family. So when Aunt Frieda says, "I've had the worst time with my bunions lately...," simply close your eyes, gently snore and wait for New Year's.

6) Cook--And Make It Healthy

The cook has the hardest job during the holiday season; stuffing the turkey and making that ubiquitous green bean casserole. Keeping everything healthy will help you control calories and it will also make you feel better--heavy, fatty foods can make you tired and cranky. Bonus: Who is the one person excused from all family conversation? Get your butt in there and start cooking something.

7) Shop

Shopping is exhausting--and great exercise! The endless walking and hours of browsing can help you get a little exercise in, even when you're too busy to think. Bonus: Everyone has last minute gifts to buy, right? This is yet another acceptable reason to get yourself out of the house for a legitimate reason. So what if it's Christmas morning. I'm sure there's a 7-11 open somewhere...

8) Drink

Water. It does so many things for you, but what you need to concentrate on right now is energy. Being dehydrated makes you tired and cranky, so drink up all day. Remember that alcohol can be dehydrating--if you drink (and you know you will), have a glass of water between each drink to keep you sober and hydrated (and help avoid a hangover). Note: Make sure you're near a bathroom.

9) Just Say NO!

Saying no is an art form and during the holidays, there's no better gift you can give yourself. Your first priority should be taking care of yourself--if you don't, nothing will get done. Make priorities and decide which functions you must attend, which tasks you can delegate to the spouse or kids and then say no to everything else. Practice with me now: "NO." I can't hear you..."NO!"

10) Reward Yourself

When the holidays are over, it's time to reward yourself for a job well done. Consider a massage, facial or just an hour in the bath tub with the door locked. There's always a little let down when the holidays end, so pick yourself up with a little self-care.