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Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| Dirección URL | http://ririanproject.com Registrado:30-Jun-2007 |
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 Enviar a email | 9 Little Known Ways To Sleep So It Counts en HealthSleepRecovery |  Por projectririan
el 15-May-2007 |
“If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep.”
- Dale Carnegie
Sleep so it counts: pega esta imagen en tú pagina, Foro, Myspace o Ebay con este código...
 Can’t sleep? You may have tried medication. You know you have to stay away from bad guys like caffeine, alcohol and nicotine. And you’ve probably heard it’s not wise to exercise too vigorously or eat too big a meal a couple of hours before bedtime. Perhaps you’ve even tried to stick to a regular sleep-wake schedule. Still have problems getting a sound sleep? Try these snooze tips you may not have heard before.
1. Let go of your concerns and worries.
Anxieties often seem magnified in the still of the night. Dealing with them can help you sleep. Write down your worries and possible solutions before you go to bed, so you don’t need to ruminate in the middle of the night. A journal or “to do” list may be very helpful in letting you put away these concerns until the next day when you are fresh.
2. Do some deep-breathing exercises.
Find yourself constantly yawning? Some experts believe it may be linked to not getting enough oxygen to the brain. Deep-breathing exercises, in which you focus on taking long, deep abdominal breaths, may help relieve pent-up tension and the yawns.
3. Cut the light at night.
Avoid bright light, which signals the brain to be alert, within 2 to 3 hours of bedtime or if you wake up during the night. Using dimmer switches in living rooms and bathrooms before bed can be helpful. And consider blackout shades or an eye-shade to keep out early morning light.
4. Hide your clock.
A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.
5. Follow the 20-minute rule.
If you can’t fall asleep in about 20 minutes, whether at bedtime or after awakening in the night, don?t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.
6. Do some visualization.
Do not torture your mind with troubled thoughts which will not allow you to sleep. Instead focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
7. Get up and eat some turkey.
Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn’t act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
8. Redo your bedroom.
Make your bedroom more sleep-friendly. Make sure it is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a “white noise” machine to help block outside noises. Also replace a sagging mattress and deflated pillows. If you must keep a computer in the bedroom, cover the green light on the monitor with black electrical tape. And eliminate clutter, another possible anxiety inducer.
9. Wake up with the sun.
Sunlight helps the body?s internal biological clock reset itself each day. So if possible, expose yourself to bright light within an hour of waking up for the day, either by taking a 30-minute walk outside or by lingering in a part of the house that gets a lot of sunlight.
The bottom line is sleep is more important than you may think. So be aware of the critical role sleep plays in your performance, productivity, and health. You’ll be healthier and happier.
Leído 37 veces
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 | Ririan Project |  Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| 9 Little Known Ways To Sleep So It Counts | | “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 15-May-2007 por projectririan en HealthSleepRecovery
Leído 37 veces. Más resultados en   |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| 33 New Ways To Overclock Your Brain |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 22-May-2007 por projectririan en HealthExerciseCreativitySuccess
Leído 50 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| 15 Extra Ways to Keep Your Brain In Shape |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 12-Jun-2007 por projectririan en HealthExerciseSuccess
Leído 56 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| 20 Sure-Fire Ways to Come Up With Great Ideas |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 03-May-2007 por projectririan en CreativitySuccessPersonal DevelopmentLeadership
Leído 38 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| 33 Obvious, ?No-Duh? Ways to Increase Your Computer Productivity |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 25-May-2007 por projectririan en HealthSuccessProductivity
Leído 42 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| Soundless Sleep: 10 Ways to Stop Snoring |  “Laugh and the world laughs with you, snore and you sleep alone.”
- Anthony Burgess
Snoring — that loud, hoarse breathing during sleep — is a nuisance, whether it affects you personally or the person you share a bed with. And that’s a lot of people, since millions of people are consistent snorers, according to the World [...] [..] Leer nota completa | | Publicado 24-Nov-2007 por Ririan en Self Improvement
Leído 20 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| How to Sleep More Effectively, Starting Tonight |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 21-Jun-2007 por projectririan en HealthSleepRecovery
Leído 38 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| Top 10 Ways to Ruin Your Night |  “The worst thing in the world is to try to sleep and not to.”
- F. Scott Fitzgerald
Is a good night’s sleep the first thing you renounce when life gets too full and busy? If so, this is your wake-up call: You’re not just sabotaging your next day’s performance (news to none of us), but [...] [..] Leer nota completa | | Publicado 12-Nov-2007 por Ririan en Self Improvement
Leído 23 veces. Más resultados en |
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| Life Hack | Blogueros | Personal Development Weblog, lifehack.org Daily digest and pointer on productivity, getting things done and lifehacks |
| Can Lack Of Sleep Kill You? | |
Well we all know that humans need to sleep to live, but some studies are suggesting as little as a few hours less can decrease your chances of living longer!
Those whose nightly sleep fell from seven hours to five hours or les [..] Leer nota completa | | Publicado 25-Sep-2007 por Craig Childs en Lifestylesleep
Leído 25 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| Jazz Up Your Life Using These 11 Sports Psychology Techniques |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 08-May-2007 por projectririan en SuccessPersonal DevelopmentGoal SettingLeadership
Leído 37 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| How To Outsmart Your Brain and Handle Emotions At Work | | “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 24-Apr-2007 por projectririan en SuccessPersonal DevelopmentPeople SkillsRelationshipsLeadership
Leído 32 veces. Más resultados en |
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| Ririan Project | Blogueros | Weblog de Desarrollo Personal, editado en inglés
Personal Development Weblog
Personal Development with Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential. |
| 5 Powerful Hacks to Immediately Improve Your Presentations |  “There is a time for many words, and there is also a time for sleep.”
- Homer
Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent - you nod off quickly, don’t have nightmares and have no trouble breathing - and still you can hardly get up in [...] [..] Leer nota completa | | Publicado 05-May-2007 por projectririan en SuccessPersonal DevelopmentPeople SkillsLeadership
Leído 32 veces. Más resultados en |
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