In order to get the best night's sleep, sleep in multiples of your REM cycle. Circadian rhythm is what governs the duration of these cycles and is made up of systems of Nerve Centers, Hormones and Neurotransmitters.
The average person's REM cycle is 90 minutes long. If you control the duration of your sleep so that it is a multiple of this, then when you wake up it is more likely that your body and mind will be ready to wake up. Being "ready" to wake up means that your body has experienced REM sleep, which is said to categorize your thoughts and repair your mind, and also "Deep" sleep which relaxes your muscles and repairs your body.
4.5 hours, 6 hours, or 7.5 hours are all multiples of a REM cycle. Although 7.5 hours may be too much for some. I've managed to get 4.5 hours of sleep over long periods of time without feeling like I'm not getting enough sleep. I find it's generally good to leave about 30 minutes to fall asleep, that is, if you're obeying rules number 1 and 2. And each night before lying down verify that your alarm is set for the correct time -- a multiple of a sleep cycle plus 30 minutes to fall asleep.
Anyone can take a reservation. Take take take... It's keeping the reservation... - SeinfeldThe most important thing to do when waking up to an alarm clock is getting up when it goes off and not hitting snooze, not once. (Also see "Wake up on the right side of the bed") A good way to do this, I've found, is by putting the alarm clock on the opposite side of the room, so that you must get out of bed to shut it off. Once you have stood up and shut off the alarm get you bearings, breathe deeply, and get started picking out clothes or whatever it is that you do first thing in the morning. It's good to have this first daily task be consistent so that you know exactly what you should be doing as soon as you shut off your alarm.
- Shut off the alarm clock on the opposite side of the room
- Consider your day ahead (See Planning for the next Day)
- Take a deep breath and get your balance and bearings.
- Begin your consistent daily task.
Before you hit the hay think about the day to follow. Are you in the middle of doing something that you'd like to continue? Is there something on your to-do list that you'd be able to get into first thing in the morning? Maybe you just have some cereal that you enjoy, or a new song to listen to. Plan on doing THAT, whatever it is, before you go to bed, and as you're standing at your alarm clock in the morning, waiting for your eyes to focus, think about what you're planning to do and picture yourself doing it and hopefully enjoying it! Take a deep breath, and embark!
More energy throughout the day
and Burning more calories!
I brought in a few text books to the office (user boxes or telephone books or whatever you have) and propped up my keyboard so that my arms bend approximately 90 degrees to rest on it. I put my mouse pad on top of my mini-tower and my monitor is on a tall stand, set back about 2 feet in front of me, and angled upward so that my eyes can easily come to rest on it by looking slightly downward. I found some insoles for my shoes that add a nice amount of padding which is important. You might even want a soft rubber mat to stand on.
The setup I have allows me to easily transition from sitting to standing fairly quickly which I think is important because if it's too much of a procedure then you probably won't ever actually do it, especially if you're busy working. So take a few minutes and create a setup that is easy to configure. Maybe a high stool would work instead of moving the desk around. Sometimes I do have to take a seat; right now, after only about a week of trying it, I'm probably sitting for a total of 30 minutes to 1 hour a day. Hopefully I'll be standing all day very soon.
I'm definitely seeing the benefits of it too. The days actually tend to fly by much quicker. I get to move around a bit, too, and I think that is part of what makes it more comfortable.
If you're having trouble try:
- Shift your weight around
- Stand on one foot for a while, then the other.
- Stand with feet together, then apart.
- Legs bent, and then legs straight.
- One foot in front of the other, and then switch it around.
- Move your weight from your toes to your heels to the outside edges of your feet.
- Turn your body to the side, twisting your torso, and then to the other to move your organs around.
They can easily be added to your blog or to your igoogle.com homepage from the link below. :)
Lower back support is very important. Sit up straight and with a nice posture: Back straight, neck straight, shoulders up and back, eyes forward, etc.
Office chairs can be quite nice as far keeping a good posture and you should use them to your advantage. My chair, however is not good on the back. I find that if you don't have a lot of support, you can use one of those padded notebook thingys. (A "pad-folio"?)
They're rigid enough that they keep the back straight and the padding is just enough so that your spine is protected. The other benefit they offer is to remind you to not lean back too hard and sit up straight because you probably don't want to crush your nice black pleather pad-folio.
The article below on "Standing versus Sitting" is very interesting too.
This little diligence removes one small aggravation, but if you don't want to do it, that's okay too.
My niece is totally deaf, but she can still tell if there is music playing by feeling the sound pressure. Wouldn't it be great if we could all do that?; Use our sense of touch to it's fullest potential?
I've tried to become more aware of the feeling of sounds around me and I've started to pick up on some things that I hadn't noticed before. It's certainly easier to distinguish loud sounds and be aware of their presence, but even in a short time of trying to pick up on the differences in sounds, I've been able to distinguish differences in frequency as well. Basslines in songs are generally easier to follow, but higher notes have a feeling of their own and with practice, I ("I", meaning "you", "we", "humans") could seemingly easily distinguish the differences in frequencies enough to possibly interpret speech or whole songs.
Next time you're listening to loud music, pay attention to the feeling in your stomach, arm hair, the hair on your head and your fingertips. Touch objects around you to see what they're doing. Look around at things that might be visibly moving too, like ripples on a glass of water, hanging string, the rear view mirror in your car, etc.
Image by Getty Images via Daylife With a little practice you can learn to open door knobs with your feet. Quite useful when carrying groceries or luggage etc..
It's a bit easier with a door that is opening away from you. If you have sneakers on or soles with a decent amount of friction you will be able to make one quick downward swipe against the doorknob with your foot. You should be pressing against the doorknob in the direction of the door jam, but slightly forwards so that you will be pushing the door open once the latch disengages. I find it takes about 2-3 inches of dragging along the sole of your shoe.