Pool cleaning service

Image result for pool cleaning

If you have a swimming pool, you know that maintaining it can be a real hassle. From keeping the water clean to making sure the filters are not clogged and in great shape, there are an assortment of things to stay on top of to ensure that yours is in exceptional condition. While you can do a few basic things to keep it looking great, you may benefit from hiring a professional pool service team to do the work for you. There are an assortment of advantages to hiring a specialist, and it might just be worth the cost, so you and your friends and family can enjoy swimming in the comfort of your own home all summer long. Professional pool service can save you the time and effort it takes to ensure that you get a clean, aesthetically pleasing place to swim during the year. Neglecting such care can mean accumulating debris and grime, creating an eyesore and removing an enjoyable space to swim for you and your family and friends.
When you get an excellent cleaning from your specialist, you will have the ability to ensure the water is safe for swimmers, and that you are going to have a lovely looking backyard. Professional cleaners will be able to get rid of all the debris and grime, and they’ll handle the work that goes into maintaining the chemicals in the water balanced properly. They will also look for any cracks or leaks while inspecting your pump and cleaning the filters. You will receive recommendations from your professionals on what simple maintenance you can easily do own your own.
In many cases, pool service professionals are not going to need to drain the water, however clogged or dirty it may be. Professionals utilize safe chemicals such as chlorine to clean the water. The surfaces may also be scrubbed and cleaned by professionals using their own innovative business cleaning equipment.
While there are many facets of pool service that you can complete by yourself, hiring a professional may be beneficial for a true cleaning and for regular maintenance. Whether your water is murky and full of debris, or you simply want an expert to make sure that your water has the appropriate balance of chemicals, employing a professional may be the way to go. Keeping your water clean is essential for the safety of your swimmers, so do some research and hire a professional in your area now.

Cooking bacon

Bacon Pliers Kitchen Fry Brown Roast Stir-

If you’re just piling your bacon into a pan with the flame on high, you are doing everything wrong. When people do cook it wrong they’re making two main mistakes. In case you have your flame set on high you’re going to get burnt and soggy bacon. If you put a lot of it in the pan, you’ll have bacon overlapping with only some of the bacon touching the pan. The bacon that’s touching the pan is getting burned, while the part not touching the pan is just becoming rancid and not cooking properly.

Now in the case that there is too little bacon in the pan, not enough fat will be left into the pan, which inevitably will scorch and burn it. This way you end up getting a couple of soggy, fatty, burnt pieces of meat.

Let’s start off doing this correctly from the beginning. First you want the stove set on low. Do not be in a hurry to get the bacon in and outside of the pan. You need to keep it in the pan for around twenty minutes. The next thing is to select a pan size so the quantity of bacon you are cooking covers the surface of the pan . A lot of people feel that you shouldn’t flip it until you are ten minutes into cooking it. That’s a big mistake. By continually turning over the strips, you’re seeing that it isn’t burning on the other side. The puddle that the meat is cooking in, is the magical and critical element in keeping it thoroughly cooked and really tasty! Remember here that you never pour off the grease while it’s cooking. Eventually it will begin to let off these small white bubbles of fat.

Now you’re ready to remove every piece of bacon from the pan, and place a double folded piece of paper towel. Pat it dry with a different piece of paper towel, being very cautious, since the bacon will be very hot.

Keep the stove on a low heat, don’t cram too much bacon in the pan, flip it frequently, and remove the bacon when the tiny white bubbles start to appear.

Root Beer

Image result for Root BeerNowadays, there are hundreds of Root Beer brands all around america.

This beverage really started as a two percentage low-fat”small beer”. Poor public sanitation resulted in water-transmitted diseases which often resulted in death. The daily consumption of beer was just one way to escape potential infection, since the alcohol helped to kill the germs. Historical documents note that Shakespeare had partaken of small beers, George Washington had a recipe for little beer, and Benjamin Franklin’s autobiography mentions that he occasionally had a little beer with breakfast.

In Colonial America, little beer was part of the diet. Since the colonists settled, they did not possess the plants of barley or other grains to use when producing their little beer. They needed to use other sweeteners like cane sugar, honey and molasses. For bitterness, rather than jumps, they needed to discover which plants from the new world would offer the bitterness and flavor.

A lot of these components are still used today with the inclusion of carbonation.

The invention of a genuine Root Beer recipe could have occurred by accident. Using a couple of roots, herbs and berries, an unknown pharmacist created a beverage that was very medicinal. While the pharmacist was excited to make a miracle cure-all medication for the general public, it never really took off.

From the 1870s a different pharmacist, Charles Hires, made a recipe for a tasty herbal tea. Later, the mixture of over twenty-five herbs, roots and berries was used to taste his carbonated soda . Being a pharmacist , Hires encouraged his Root Beer as a good-for-you brew, and he called his new product”origin tea”. But to appeal to a larger audience, he had been invited to phone it Root Beer. The prevalence with this soft drink skyrocked as a consequence of Hires mass advertising, and this soft drink soon became as American as apple pie and baseball.

Should have had a V8

Tomato Isolated Vegetarian Meal Ripe NaturAdding more vegetables to our daily diet is widely thought of as among the greatest things that we can possibly do to improve our health. The problem that many people encounter is that we do not know how to cook vegetables or we just don’t like to eat them in the first location. For several decades now, one of the offered choices to a plate full of broccoli is to just drink a glass of V8 vegetable juice instead. While no perfect replacement, there are actually some reasons why you may want to reach for a V8.

When you consider that the majority of us reach for soft drinks and juices instead of plain, easy water, it’s difficult to overlook the fact that V8 is quite a little lower in calories than a number of other beverages. Even though this is still quite a little more than you’d find in water, which has none whatsoever, it is a lot better than the 120 to 200 calories found in soda pop and juice.
V8 Has antioxidants
The fact it is composed almost entirely of vegetable juice, it stands to reason that there will be some good nutrition packed away in these bottles. While it might not be a multivitamin, it is not too bad either.

V8 Is Far Better Than Most Fruit Juices
The problem that you encounter over and over again in regards to fruit juice, and it is just as true when it comes to the V8 Splash line of juices, is they are full of sugar, generally in the shape of high fructose corn syrup. Repeated studies have found that elevated levels of excess sugar in the diet, especially the rapidly digestible forms found in drinks, contribute to weight gain and the development of type 2 diabetes.

While by no means the ideal vegetable replacement it is advertised as, V8 vegetable juice does indeed have many contributing factors that justify giving it a second look the next time you pass by it from the supermarket. High in vitamins, low in sugar, and low in carbs, V8 may be tasty and relatively healthy beverage for those times when plain water just won’t do.

Sweet Potato

Vegetable, Red, Sweet Potato, Food

If you are looking for an alternative to rice or potatoes, your best choice would be sweet potatoes. This crop is rich in minerals and vitamins, not to mention its naturally endowed delicious taste.

Although starchy, it’s very low on calories and it is also an excellent source of proteins. And even though it is a good source of carbohydrates, it is low on sugar, that’s why diabetics can safely eat sweet potatoes.

As stated earlier, this curry is a good substitute for rice, if you’re looking for a good source of carbohydrates. It also contains several vitamins which is very helpful for the body, helping it to function at its fullest. Vitamins also help us avoid contracting diseases. Deficiency in specific vitamins can also cause diseases and health conditions that could be dangerous. Here are a few of the vitamins found in sweet potatoes.

Pyridoxine also helps in the formation of antibodies, for greater immunity. Additionally, it assists in balancing sodium and phosphorus amounts from the body.

They have a considerable quantity of vitamin C. It can heighten defenses against diseases like colds, influenza and other respiratory disorders. Vitamin C also aids in preventing for quicker healing of wounds. Additionally, it produces collagen which results in skin’s elasticity, which means your skin will not sag at a fast rate while you are aging.

There are more health advantages of sweet potatoes, including rapid absorption of minerals to your body. It’s due to vitamin D that sweet potatoes also contain. Vitamin D helps your body to efficiently absorb minerals to your body.

Speaking of minerals, the benefits also include considerable amounts of minerals such as iron, potassium and magnesium.

Iron is very good for the production of red blood cells, and when the body is insufficient in iron, we tend to get tired easily, and we tend to lose our focus. Potassium plays a role in the function of the heart’s muscles, as it does with the kidneys.

The health benefits of this vegetable are in a complete package, since you don’t just acquire essential nutrients, but in addition it will be effectively absorbed in the human body for use.

Well, if you think those health benefits aren’t enough, then perhaps you can try adding some more ingredients to pair with sweet potatoes, like mashed with milk, or fried.

These health tips are brought to you from the people over at HealthNutCoupons.com. You can check out their site for more health related information and lifestyle tips.

Differences of phone OS’s

Smartphone, Screen, Horizontal, Android

Although they could be tempted, many users are scared to take the radical step of altering their mobile phone and operating system… what about the photos, the music collection, as well as the contacts? The process of moving from iOS into Android or vice versa and migrating all of the data can be cumbersome, but not impossible. So there is no reason to stay”stuck” in the community of Apple products or Google: here we tell you how to make the jump without grief in the attempt.

Use a Migration App
If you do not want to do the process of transferring your information step by step, you may use the services of a migration app, such as the free Copy My Info or AT&T Mobile Transfer, even though the available applications vary from one country to another. This sort of program transfers your calendars, contacts, photos, and videos through a Wi-Fi link, so you don’t need to connect your telephone to a computer.

You just have to download the app on both telephones; Android and iPhone and follow the instructions.

During the setup process, when you add the email accounts you want to your iPhone or iPad, you can also choose to include the data related to each email account, make sure it contacts, calendars or notes.
On the other hand, if you keep your contacts and calendars in an account of a social networking such as Facebook, Twitter or Weibo, you can use the programs of those same networks to move them to your new iPhone.

To do this you need to log in from your cell phone in the particular app you want and trigger in the calendar and contacts settings. According to statistics from July 2015, Apple sold 47.5 million of the iPhone in the quarter that ended in June, 35% over last year. However, iPad demand continued to decrease, 18 percent less than the prior year. Moreover, if you create an account in iCloud, together with your Apple ID, you can even import the contacts that you have listed in the vcard document and keep them stored in the cloud.

Click on the icon on the bottom left that looks like a small wheel and mark”Import vCard” in the menu.

When you turn on your new iPhone, the setup wizard can allow you to activate iCloud on your cell phone. If you skipped that step in the configuration process you may activate it manually by going to Settings or Settings> iCloud. With iCloud, you can also access from your iPhone any Word, Excel or PowerPoint document that you have stored in the cloud.

In order not to eliminate the photographs and videos of your own Android phone you will have to transfer them to your new iPhone or iPad with an app or a computer with iTunes. You will find various data transfer apps in the Apple App Store and at the Google Play shop based upon your country.
In addition to the general data migration applications mentioned earlier, there are also other specific ones for photos, such as PhotoSync. Alternatively, you can move your images to iTunes using a Mac or PC computer. For this, you’ll have to first pass your images from your Android phone to your computer and then synchronize them with iTunes.


Alternative uses for your clothes iron

Clothing, Equipment, Background, Iron

Do you have an iron? Most of us do. Do you have your clothes ironed at a laundry? Not a huge deal. The iron at your house can still find a variety of uses to prove its value. There are some incredibly unique things you can do with your iron. Read on and you’ll realize that you’ve been missing out on a lot of these. You might even gain a little more respect for the iron kept at your dwelling.

Here are the 7 most unique uses of an iron that you have never considered.


Barbecues need time to get heated up and ready for grilling. An iron can act as an emergency grill while you’re craving a delightful grilled sandwich. It’s DIY and too easy. Keep the hot iron onto your sandwich for approximately 10 minutes. After that, flip over the sandwich and set the iron on the other side for another 10. You’ve only grilled yourself a yummy sandwich.

2. Canyon Lake Wildlife Removal

You might at some point need to seal polythene or plastic bags for various reasons. You might want to laminate some valuable papers. You might even need to pack some of your stuff in a plastic bag. Cover the end of plastic that you wish to seal with foil, and operate the iron carefully over the foil only. You may remove the foil afterwards.

3. Wallpaper Remover

Wallpapers look great on walls. What about the stubborn pieces of paper left once you remove wallpaper? That is too ugly. Your fabric iron can help you get rid of this. Let’s learn how. Keep this hot iron at a small distance from the wall. This produces soggy conditions around the newspaper. The heat from the steam loosens up the glue, and the moisture gets rid of the stubbornness of paper.

4. Cleaning up a Wax Mess

So you had a great candle lit dinner or just a stunning candle night. Check your surroundings. You might just have spilled a few drops of wax that refused to not stick. The way to get rid of this wax stain with your iron, once again coming to the rescue. Cover the stain with foil and put the heated iron over it. Wax cleaning does not get simpler than this.

5. Dent Free Your Flooring

After spending a lot of money on the most expensive and attractive hardwood flooring in your home, you don’t need to see dents left by foot traffic, accidents, or furniture. What’s the solution? Cover up the dented spot with foil and run your iron over it. The dent will vanish, and you’re done fixing your floor.

6. Eliminate Water Stains on Wood

Water is the enemy of wooden crafts. Water can sometimes leave a very unpleasant mark on our wooden furniture, floors, and other wooden stuff. Your cloth iron, again, gets some work there. Cover up the water stain on your wood with a cloth and run the iron over it at the lowest temperature. The warmth the iron transfers to the timber makes it moisture free.

7. Preserve Flowers

Flowers are gorgeous. They can also be a token of love. So when you receive that love in the kind of bouquets, you may choose to preserve not only the feeling of affection but the physical token you have been given. Would you believe me if I said an iron could do that also? Keep your blossoms between a few pieces of wax paper and put some weight on it. After some time, put a paper towel over it and run the dry iron over it. The blossoms are safe for a long time now.

I love Grey’s Anatomy

Grey’s Anatomy is undoubtedly one of the best TV shows out there. It’s one of the greatest TV shows coming from ABC. It stars Ellen Pompeo as the narrator – Meredith Grey. She is the daughter of a famous surgeon, and is trying her best to follow in her mother’s footsteps. The series follows her time as an intern, and the kind of people she meets.
If you think¬†What do Possums Eat this is just another one of those boring medical dramas, then think again. This is one of those TV shows that can actually boast of having some depth. There are a whole lot of layers to the characters and a lot of deep issues being handled, in case you just care to look beyond the topmost layer. Despite showing a reasonable amount of blood (after all, it is a medical show), the series also has lots of humor and you’ll love the crisp, catchy dialogues. This is one of those TV shows that are completely addictive, it’s realistic, it is possible to relate to it, and it keeps you entertained with its trials and tribulations and oodles of human play.

Free stock photo of man, people, emergency, professional
Those who have followed Grey’s Anatomy from the very start will realize why this is among the best TV shows on the market. It keeps you engaged because there are only a few main characters to follow along with the couplings are easy to see and easy to accept. Additionally, there are certain twists that make you sit up occasionally – for example when Addison’s former lover seems, to re-win her affects, and to make a pass at Meredith. There’s a lot of romantic intrigue too. All in all, a must-watch show!

Planning your Anniversary party

Helpful Tips for Your Wedding Anniversary Party Planning
Celebrating any wedding anniversary is a time for the married couple to look at reaffirming their wedding vows and to generally reminisce about the past. And, it calls for a party to honor of the blissful couple, whatever the anniversary milestone, and, after choosing a theme, you will want to get right to work creating the most suitable and unique wedding anniversary party invitations, together with your anniversary invitation wording. Continue reading and you’ll find that we have a couple of e-commerce websites that make your party planning easier with these suggestions.

Champagne, Celebration, Party, Wine
Why Have a Wedding Anniversary Party?
Having a party celebration for the married couple reveals how much you love them and honors their years of marriage, and it also helps in fortifying their bond between both of them. And, as the couple reaches the greater milestone, specifically, the silver 25th and the 50th golden wedding anniversary, an acknowledgement and celebration is surely in order. But for an event like this to be prosperous, detailed and careful planning is a must, so the larger elements you will need to consider are discussed in the rest of this report. Hopefully, these details will be of benefit to you as you arrange your anniversary party.
One of the first decisions you’ll have to make is what kind event you’ll have. Decide if it will be a formal affair with all the trimmings or a more informal family get-together. After deciding this, many of the other issues like selecting the location of the party will become a lot simpler. As an example, if you’re planning a more formal occasion, you will want to arrange for a private function banquet hall or room in a hotel, banquet hall, Titusville Raccoon Removal or a restaurant. The venue also depends a great deal on the amount of people you send custom anniversary celebration invitations to.
During the early planning stages, you will also need to decide on your theme and whether it will be a family barbecue or fiesta, or a more traditional celebration. Your anniversary party theme might be chosen based on the specific color or gift symbolizing a particular anniversary milestone. For instance; 1st anniversary is Papyrus yellow; 5th is Turquoise; 25th is Silver; Gold the 50th; etc.
Another always popular, yet often challenging, choice is to choose a surprise party. However, you’ll certainly want to include this feature prominently on your wedding anniversary party invitations wordings so the invited guest won’t ‘spill the beams’ and ruin the surprise. 1 thought is a romantic candle light dinner for just the couple, which would be a lot easier to pull off as a surprise. Or, maybe a cruise for just the two of them, attempting to recreate their first date, possibly a dinner with a moonlight dance with dinner, to list only a few.
Embellishing Your Invitations for Wedding Anniversary Party
Before you begin personalizing your anniversary invitation cards, then you’ll want to determine if it is a family party or a more formal occasion. For formal parties, your party invitations should possess a bit formal invitations wording. And, as for time, you will want to send your anniversary party invitations out four to six weeks in advance of your scheduled event, whether it’s casual or formal. If you’re arranging a wedding anniversary open house celebration, your guests can come and go at whatever time best suits them using a time range detailed on your anniversary invites. And, make sure your invitation wordings incorporate the dress code, especially if it is a theme-based celebration. And, you can guarantee your decorations complement your anniversary party invitation theme.


Why can’t this be 10 tips for better sleep TONIGHT? You have waited long enough. You’ve had enough sleepless nights. Please! Just let it be over TONIGHT!!!!!

Free stock photo of person, woman, relaxation, girl
Unfortunately sleep is too important, too complex. It is a combination of complicated procedures, long established customs and tangled physical properties. If we only focus on the short term; i.e. sleeping better tonight, we miss the big picture, which is Better Sleep for Life! Is not that what you want?
Sleep is natural, normal and essential. It’s so elementary that a baby can do it with ease. Why then should it be so damn difficult?!
When you’ve been having regular difficulty sleeping you know how bad sleep on a nightly basis effects your days. Perhaps you are late for work or school. You have difficulty concentrating, focusing and it’s harder to be creative. Your mood suffers when you’re sleep deprived. You are more inclined to be irritable without great sleep behind you. The propensity to blurt out something that you do not mean or shouldn’t say is much higher when you’re tired. It’s harder to exercise and it may seem you’re always hungry. Surely your health and your life in general will be better if you can just start getting some decent sleep.
So here you are. And I can help! Keep reading and together we’ll get you going in the direction of better sleep and a better life.
A few nights of restless sleep before a big event, in a new environment or during times of illness are normal and to be expected in everyday life. The problems begin when “a few nights” becomes “most nights” and any great reason for the sleeplessness is now a distant memory or is a complete mystery.
By definition, a chronic sleep problem has developed over time and existed as a concern for many months, at least. Thus it is unrealistic to think it could be fixed in one or two nights. It took awhile to get this awful; it takes time to get better. I know that’s disappointing, but it is true.
The good news is you are able to start to make it better right away. The changes you make tonight and the commitment you make today will be the first actions to healthy sleep for the rest of your life!
Read and follow these 10 tips. Just reading them won’t help. You must also follow them! Some look really simple — stupid in fact. However you will likely find that simple does not always mean easy. Also, in regards to sleep, it’s often the “stupidest” items that prove to be the most powerful. So trust me on this. Your success will depend on your willingness to really work on these suggestions and be patient while the magic functions with time.
Ready? Here we go.
Hint #1 Titusville Rat Removal.
This implies weekends, too. The actual time you select as “your time” does not matter that much, but being regular about it does. If you have to be up by a certain time to make it to work 4-5 days per week, then that is going to be your time – workdays and weekends. This is a crucial step, and really, really hard for most people.
Sleep is undoubtedly a natural process, but we need to allow the wisdom of nature to work with us and regular rhythms are a hallmark of character. The sun rises and sets, the temperature goes down and up, the seasons change. We will need to get in that dance, move in regular rhythms to become regular in our responses.
Tip #2 Set an “intended” bedtime.
This too should be the same every night so that you can be certain you are allowing sufficient time in you schedule for sleep. I say “intended” because you might not be sleepy at exactly the exact same time every night and, as we will afterwards see, you should only try to sleep when you’re sleepy. It’s absolutely necessary, though to designate a time when all else will be laid aside and sleep are the priority.
We live in a very busy, overscheduled, hyper-stimulated society. Sleep has taken a backseat to everything else and it needs to be given the respect it deserves. Set an alarm clock in the living room or kitchen that will proclaim your bedtime as surely as the one in the bedroom proclaims your morning. Don’t allow the 30,000 other distractions of life eat into your sleep schedule.
Tip #3 Allow enough time for sleep. Well, grandma was right again. Most humans need close to eight hours. 7 to 8 is a fantastic range to test yourself. Some will need 7 hours and many others 9, but science has shown us that we are likely to die earlier if we don’t average at least 6 hours each evening. That does NOT mean that 6 hours is enough for a good life, just enough to keep going.
Sleep isn’t a passive process. It’s not “down time”. It is an extremely important opportunity for the body to heal, build, restore, re-balance and to wash up tissues, organs and systems. Without enough sleep the easy maintenance functions may not get completed. Some of the most important hormones, like human growth hormone and testosterone are produced most effectively, sometimes only while, we’re asleep. If you never emptied the wastebasket in your office? If you never restocked your fridge?
The brain has plenty to do while we sleep also. There are hundreds of stories of creative breakthroughs that came through dreams or were just upon awakening.
Schedule sufficient time for sleep so that the brilliance of your body and mind can have a chance to shine.
Tip #4 Create a bedtime ritual.
When you have children, or if you ever were one, you are most likely familiar with this idea. At a certain time every evening, the kids are helped or reminded to take a warm bath, change into their snuggy jammies, brush their teeth, read a nice bedtime story, recite their hopes and gratitude, kiss their loved ones and then turn out the lights.
This could be an excellent pattern to copy for yourself. The advantages of doing these kinds of things every night, at the same time are twofold:
First the regularity of timing, as discussed in Tips #1 and 2 is reinforced. Having a regular sequence of actions that lead up to “lights out” serves as a signal to your body that the possibility of sleep is approaching. This lets the systems begin to reset and ready for their sleep tasks, as opposed to abruptly hoping to change course in midstream.
Secondly, the quiet relaxing nature of these pre-bedtime activities provides you an opportunity to shift gears mentally and emotionally as well. You disengage in the temptations and pull of the daily responsibilities and ease into rest. Relaxing reading, soothing music, a tub, a massage, a romantic moment with a lover; these all can create an effective “moat” to safely separate your busy day and your relaxing night.
When you walk into your bedroom at the end of a full day, ready to start your successful sojourn into slumber you should get one and just one message: Sleep…! (OK, Sleep and Gender – but two and only two messages!) With so much diversion the mind doesn’t know exactly what you want or intend.
Exactly like training a new puppy, there has to be a very clear message about what should happen where. Bed = Sleep (and gender). That’s IT!
So move everything from your bedroom that does not relate to or promote decent sleep. Now with all that mess gone, you can “invite” sleep in. Choose your favourite restful colors. Hang pictures that remind you of relaxed times and places. Make it soft, like a hug and silent like a sanctuary.
Hint #6 Get out of bed if you can’t sleep.
In the beginning, when attempting to reset you sleep patterns, you may realize that while you have set regular hours, followed a relaxing bedtime ritual and gone to bed in a tranquil cocoon, sleep still doesn’t appear on demand. Remember it took awhile for it to get inconsistent and erratic, it is going to take some time before it becomes reliable again. In the meantime you need to stay true to your intentions and continue to retrain yourself into better answers.
If you find yourself awake in bed and getting upset over it, get out of bed! Whether this is at the beginning of the night, the middle of the night or in the hour before the alarm, don’t teach your brain it’s acceptable to be awake in bed. If sleep is clearly not there, get up. Proceed to another room and do something quiet and restful until you feel sleepy. Then go back to bed and try again. Repeat until you fall asleep easily. Training is all about establishing a firm connection between two conditions, in this case Bed = Sleep. Do not let there be any other choices.
Now this is one of those things that seems silly or counter-intuitive or just plain dumb. I know what you are thinking. I have heard patients say it before: “But if I just lay here perhaps I will eventually fall asleep.”
“But at least I am resting.”
“But it’s too cold to get out of bed.”
“But I’m too tired to get up.”
“But I do not want to disturb my spouse.”
All those excuses may be accurate, but the reality is, staying in bed when you aren’t sleeping, especially when you are feeling any negative emotion about it, just brings more of the same on subsequent nights. It’s a big part of why you have had this problem as long as you have, despite all of the other things you have tried. To break the pattern you have to break in the pattern.
When you finally get this part and start this exercise, you could very well have some rough nights at first. You might feel a few nights like you have even less sleep than before you began following any of “these stupid tips”! I am truly sorry for the distress and wish it weren’t so. But keep the long term goal in mind here and know you are making important progress toward good sleep and excellent daytime energy that you can count on in the future. To skip or postpone this step is very likely to reduce or postpone your success.
Are you beginning to see why we can not fix everything all at once? Sleep is a process. Fixing broken sleep is a process. Every step along the way builds on previous actions. If your old habit is sleeping badly we need to replace this with new habits. So stay with it. Don’t try one thing or each thing for just one night and announce “this does not work!” Remember one-night solutions don’t work!
Medical science shows us it takes at least 18 days to begin to change a habit. As you go through these changes on your path to healthy sleep daily, let yourself 3 weeks of solid commitment to each stop before making any decisions. It will take even longer to cement in, but you can find some fantastic feel for the outcomes before the first month is over. With some changes you may indeed see nearly instant benefit, but if you’re looking for the entire package, you’ll have to be patient and consistent.
You are doing well so far. So, ready to keep on?
Tip #7 Control Your Environment.
You will sleep better if it’s dark. This might seem to be obvious, but I am frequently amazed how many people ignore this simple fact.
The mind gets one of its biggest clues about when to sleep in the daily changes in light. In reality melatonin, the most famous of the natural sleep chemicals, is only produced when the ambient light begins to fade. Melatonin production may also be shut down by no more than seven minutes of light exposure. Streetlights, nightlights, the glow from a computer screen, TV or even the alarm clock can be cutting into your ability to produce adequate melatonin to fall asleep, stay asleep or get back to sleep. Switch off, screen out and eliminate what light sources you can, and attempt a comfortable sleep mask if it is not enough.
Here is another obvious one: It needs to be quiet. This may be challenging in some areas, but very good earplugs can be transformational. There are scores of different earplug designs and you will find most of them at your local drugstore. Everybody is different, so try a few. If you can’t find anything you like already made, you can have a custom pair made just for you by most hearing aid dispensers. These generally cost approximately $40.
Here’s one of the most frequent environmental mistakes people make. There are hundreds of people who attempt to get decent sleep with the television on in the background. These flashing lights and quick dialogues, often with varying volumes between shows and commercials are merely the opposite of the environment required for healthy sleep to develop. Bear in mind, the human mind is wired to alert to your voice. It doesn’t matter whether that voice is recorded or live, talking to you straight, loud enough to comprehend or even in your language. When the ears pick up human voices, the brain wave patterns change to alert status. This is not what you want if you are trying to sleep. Turn the TV off. Better yet, move it from your sleep sanctuary all together!
The temperature of your bedroom is vital. Sleep happens most easily when the temperature is falling. That’s why it is so tricky to sleep on these hot summer nights. The best temperature range for sleep is between 72 and 58 degrees. There’ll be some individual variation with this and finding a fever to agree on is a classic couple’s dilemma. If you are waking too early in the morning, your normal temperature curve coupled with the room temperature may be the culprit. Try lowering the bedroom thermostat a couple notches or exchange your blanket for a milder one.
We often ask about what sort of bed they should buy. My advice is to get the most “comfortable” mattress you are able to afford. This will be different for every person, which accounts for the popularity of the customizable number system beds. Just remember you will spend over 2800 hours in the bed in the next year and it’s worth the investment – in yourself.
The point here is, where you sleep greatly effects how you sleep. Take the time to study your sleep environment and identify potential sleep stealers. Change what you can to minimize outside disturbances and you may be astounded to discover just how much difference a seemingly small adjustment can make. And please, no TV…
Hint #8 Avoid caffeine, nicotine, alcohol and sleep disrupting prescriptions and drugs close to bedtime.
This is a large one. Each of these substances has a distinct effect in the sleep centers of the brain.
Caffeine, found in coffee, tea, soft drinks, energy drinks, chocolate and some pain medications, keeps the brain’s alerting system turned on. The effects can last up to 9 hours! That means a diet cola at 3 pm may be what’s keeping you up at midnight.
Nicotine has comparable alerting effects. Cigarette smokers can also experience withdrawal symptoms during the night which can cause restless and broken sleep, especially in the last half of the night.
Alcohol is possibly the most common self-medication strategy used by people who have difficulty falling asleep. This can really backfire, though. It is true that alcohol may result in some relaxation and quicker sleep onset. However, the sleep which ensues is brief on the restorative deep sleep many people desire and it conveys an earnest Trojan horse that is shown when the alcohol is metabolized.
The body cannot safely eliminate alcohol in the same form you drink it in. The liver needs to change it into other safer chemicals first. One of those substances has stimulant properties similar to caffeine! This happens about four hours after the glass of wine, whiskey or brandy strikes you stomach. You will have some trouble getting back to sleep, too, until the new chemical is cleared from the body.
Obviously recreational drugs such as cocaine and amphetamines interfere with sleep. Even drugs that seem to cause drowsiness typically do not lead into normally restful sleep. The pills sold as “sleep aids” are usually anti-histamines that can make you sleepy, but they don’t bring about normal sleep either. There are lots of over the counter and prescription medication that also change sleep patterns in surprising ways. Make certain to talk to your doctor and pharmacist about how these may be affecting you.
Hint #9 Eat well to sleep well.
Sleep is just one of the three legs on the stool of good health. The other two legs are exercise and nutrition. To do anything well, including sleep, the body and brain need adequate, clean and appropriate fuel. Feed yourself great food that you prepare yourself or understand has been recently made. Prevent large, spicy, fatty or rich foods close to bedtime. Dinner ought to be finished at least 2 hours before your planned bed time to allow time for initial digestion.
Likewise, it is essential that you not go to bed hungry. If your body is hungry, lacking nutrients, minerals and amino acids, your sleep will be restless and the body’s housekeeping chores aren’t going to receive completed correctly if the raw materials for restoring and repairing tissues aren’t at hand.
There are many unique foods that can improve your ability to get to sleep. Warm milk is a famous example. The reason this works is because milk has tryptophan which the body uses to make serotonin. Serotonin is one of those brain chemicals, neurotransmitters, necessary for normal, consistent sleep. Other sources of tryptophan are turkey, soy products and sesame seeds.
There are also foods that could keep you awake; ginger for example. A meal high in protein without balancing carbs, may block serotonin. If you’re having trouble sleeping a major meal of hot ginger beef, just before hitting the sack, would likely not be your best choice!
Tip #10 Don’t worry about it.
Now here is some crazy sounding advice! After spending so much time going through all the various things you need to do to improve your sleep, telling you all the terrible things that could go wrong if you do not sleep well, now I am saying not to worry about it?
The operative word here is “worry”. Yes, I do think decent sleep is important – I know you do, too or you wouldn’t still be reading this. Yes, I think we will need to be paying attention to each of these conditions, behaviours and programs we’ve listed here. Yes, I know it’s hard work and yes, I know it’s worth it. But worrying about is, stressing over it and making it larger than is has to be is not helping. In fact that goes for all the other nagging anxieties in our lives!
We mentioned earlier that losing some sleep before a big event, a trip or during a move or some other exciting time is natural and normal. The trouble begins when the sleepless pattern appears to linger when the triggering event or circumstance is no longer relevant or present. For many people the “problem” becomes a “problem” and then a “sleep disorder” when they start to worry about it throughout the day as well. Fretting over it, stressing and getting upset over it doesn’t make it easier to sleep.
If worry and anxiety, about sleep or anything else, is there with you when you go to bed at night, you will need to find a way to take care of it in the daylight first. Stress reduction strategies and techniques include meditation, yoga, martial arts, easy play, counselling, prayer, hobbies and fresh air exercise. Music, guided meditation, creative visualization, progressive relaxation and biofeedback may also be incredibly effective instruments.
One of my favourite tricks is to perform a nightly “brain dump”. When everything seems to be on overload, I will be sure to take time each evening to sit down and write out all I would normally be worrying about in bed. This might include large stuff, like how to pay the mortgage, smaller things like remembering whether the tires require rotating as well as stupid stuff like wondering if my favorite summer shirt will still be in fashion next year. Later, in bed, when those worrisome thoughts start to come up I will say “no, I wrote you down, so I do not need to presume you right now”. It really works.
As much as you have been proactive about taking control of your schedule, your surroundings, your diet and behaviours, you must accept responsibility and reclaim control of your thoughts. This may require external assistance from a coach or counselor, but finally it’s the key to lasting success – in sleep and in life.
So there they are, 10 Tips for Better Sleep – tonight, next Tuesday and beyond. To recap, they are:
1) Establish a regular time to get up every day.
2) Establish an “intended” bedtime.
3) Allow enough time for sleep.
4) Create a bedtime ritual.
5) Make your bedroom into a Sleep Sanctuary.
6) Get out of bed if you can’t sleep.
8) Avoid caffeine, nicotine, alcohol and sleep disrupting drugs.
10) Don’t be concerned about it.
I know it is not easy. Keep in mind that when you’re able to depend on full refreshing sleep every night, your days will be brighter, more productive and more creative. Your relationships will flourish and your personal capacity will expand. Fantastic sleep lets your body heal from daily use and rebalance for every new day. Reducing cumulative damage can help prevent cardiovascular disease, stroke, diabetes, obesity and depression.
In other words when you sleep well you will live better, longer and happier than you dreamed possible!