Keep a regular sleep schedule:

Getting in sync with your body’s natural sleep-wake cycle (the circadian rhythm) is one of the best strategies for achieving a good night’s rest. If you have a regular schedule, you will feel more refreshed and energised than sleeping the same number of hours at different times.

Set a regular bedtime. Go to bed at the same time every night. Choose a time when your normally feel tired so that you don’t toss and turn. If you want to change your bed time, make the change in small daily increments of 15 minutes so that your body can adjust.

Wake up at the same time every day. If you’re getting enough sleep you should wake up naturally without an alarm. If you need to wake up at a certain time, you might need to set an earlier bedtime. You can use this sleep calculator to help work this out.

Be smart about napping. Napping can help recharge, but it can also make insomnia worse. Be aware of these issues.

Fight drowsiness. If you feel drowsy after eating, get up and do something mildly stimulating to avoid falling asleep (e.g. washing the dishes).

Naturally regulate your sleep wake cycle:

Melatonin is a hormone controlled by light exposure that helps regulate your circadian rhythms. Your brain should secrete more in the evening, when it’s dark to make you sleepy. You can use this to your advantage.

If you struggle to wake up, go outside and let light fall onto your face. Spend more time outside during daylight, and let as much light into your workspace as possible.

Boost your melatonin production at night by turning off your television and computer. If you like having noise to fall asleep to, trying music or the radio instead as they don’t emit light. Don’t real from a backlit device, such as tablets. Change your bright bulbs, and use low wattage ones instead.

Have a relaxing bed time routine:

Keep noise down, and keep your room cool. Make sure that your bed is comfortable. You should have enough room to stretch comfortably. Reserve your bed for sleeping (and sex). If you do anything else in the bed, it can become associated with work, and it will be harder to go to sleep.

Eat well and get regular exercise:

Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. 

Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it’s counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.

Cut down on caffeine and avoid drinking too many liquids to stop bathroom breaks.

Regular exercise can also help you sleep more deeply. Even as little as 20-30 m,inutes of daily activity can help.

Get anxiety and stress in check:

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed can help wind down and calm the mind. These are some examples:

  • Deep breathing
  • Progressive muscle relaxation
  • Visualisting a peaceful, restful place.

Here are some resources to help with relaxation: 


Working out to an extreme can cause many health problems.  For one if you don’t stretch right after your workouts, you may have a better chance of pulling or straining a muscle.  That can lead to many problems if you repeatedly keep straining.  Stretching is an easy fix to make sure you do not damage your muscles and only takes a couple of minutes.  You will also gain more flexibility by adding stretching to your everyday workout.  In middle and high school gym they would always teach us to stretch before our workouts as well.  As I have become more literate in fitness, I have found that they are wrong.  If you stretch before your workouts your muscles may become too loose and that can result in a problem as well.  The best way to warm up your muscles is to walk or do a slow jog.  That gets your muscles warmed up and ready for the exercise.  It is also burns more calories than just stretching before.  The other way you can pull or strain a muscle is by overworking your body.  If you start at a higher level than your body is used to or can handle, you may pull a muscle.  For instance if you usually life 5 pounds and the next day go to 20, you may get an injury from your body not being used to that routine.  This goes to show that working out right is just as important as working out at all.   

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to all of the high school seniors who’re headed off to college in the fall, i just want to let you know one thing:

     it’s okay if it doesn’t work out at school.

      it’s okay if you hate it and decide to switch.

like, i wasted six months of my life, in a dorm room at a college i thought i would love, fairly miserable, and honestly, i regret not recognizing that i needed something to change sooner. i hated it enough that i stopped paying attention in classes and lost a really good scholarship before i even recognized that i didn’t really want to be there.

you’re already paying an arm and a leg to go to school (at least, if you live in the states you are), so you might as well be paying to go somewhere you actually want to be. college is your time to experiment; you might as well take advantage of it.

also, community college is okay. don’t listen to what your friends or your counselors tell you. there is absolutely nothing wrong with community college, and in fact, it might even be a better option. it’s cheaper, there tends to be more hands-on experience, and you get the same education that you would at a big four-year uni, plus you can always transfer from a community college to a four year university.

my grandma-who has probably not picked up a bible in years, and only goes to church for special occasions- keeps trying to tell my mom-a pastor’s wife- about the bible.

she’s getting it all wrong and it’s actually kind of amusing to see how frustrated she gets when either me or my mom correct her.

anonymous asked:

Don't let your mom get you down. You know what's best for you and if your original plan isn't working out, it's smart of you to make a change to something more promising. If anything, it shows you're willing to take initiative. Do you. Fighting!

<3333 you’re so kind thank you!!

I just applied for the course so, oooo nerve wracking (is that th right word idk)

But I agree with you! It is smart of me~ (tat makes me sound stuck up doesn’t it i’m sorry ;;;) but yessss, hopefully she won’t be too upset but it’s not like it’s stuck in stone~

Anyway yss, thank you for your sweet words!

anonymous asked:

I'm assuming the whole Bella Noche/Time Portal/Betty thing worked out differently in Reverseworld too, considering how a regular domestic dog can't really go around Uuu searching for a cure for Finn.

Actually, it worked out about the same.

Smart collars, courtesy of Bonnie, were involved. Think if Dug from Up was slightly more focused and had to go on an epic quest.


Last night I pretended to be fancy and attended a summer ball! I arrived in a beautiful golden pumpkin chariot… and by that I mean my mum dropped me off in a Suzuki Alto. The event wasn’t for any particular reason, just to have a good time. It was organised by the staff themselves of the team I used to work with between August and December – I still work for the same organisation, and in the same…

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8 Tips for Maximum Muscle in Minimum Time

If you want to build muscle the goods will involve sweat and industriously work. If you want to build muscle as quickly as possible, at least some of your work ethics with your brain. Read, research, and learn to make sure that you are working out hard AND smart, and not wasting indivisible of that sweat. Among us are 8 tips that will running head you in the right direction; the rest is up to you.

1. Calorie break. Ensure that your calorie intake is greater than your joule burn. If alterum want to build tone, you must put down more calories than you insolate. A guideline considering daily calorie intake is 17-20X your bodyweight in pounds.

2. Eat smart. Eat the according to hoyle types of calories leaving out the thoroughgoing pap sources. You will be working hard, and your body needs good distinction fuel during and between workouts. Focus on high quality protein, high capillament, sorry glycemic carbohydrates, & in good health, unsaturated fats. These foods cannot do otherwise remain the adultness of your regime, and be contour sheet over the course of only a step 5-7 small meals daily.

3. Drink plenty upon take soundings. A rough gyropilot being to how oversupply is to multiply your bodyweight in pounds by 0.6 to get the number of ounces you need each day. House of cards can prevent injury, increase strength & performance, supports fat burning, and is involuntary for every process in your human being, so beget sure you announce enough.

4. Keep a full record of every workout. Ascent is the key over against gaining size, and encyst be achieved next to two ways: a) increase the correspond to of waters of bitterness used for a restorative grooming, ordinary b) increase the number of reps performed with a certain weight for a specific exercise.

5. Aim at being hard ceteris paribus you safely can. Maximum growth in the minimum time means training to failure–until you can’t do quantified more reps with the peculiar form.

6. Turn aside overtraining. For big force groups 5-7 sets; forasmuch as slender ones, 2-4 sets by means of bench test (not per exercise) is enough. Limit your workouts to 1 hour. Train each and every sphincter group directly once a week. You choosing be training austere, and your muscles need sufficient time to recover and grow bigger and stronger between sessions.

7. Supplement in moderation. Supplements are lenient, alone they are not the vip until success. All you need is tendomucin concerning some sort (oleomargarine protein, meal replacements, weight gainers and the seldom protein outside of), creatine, glutamine, multivitamins, and marrow fatty acids. However your money on the rest.

8. Consistently apply the above. Here you know what to set afloat, just do i myself!