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Launch a New Career With DOT Certification Training

You can obtain the knowledge you need to earn a nationally recognized DOT Medical Examiner’s certification. Online NRCME training fulfills the same DOT requirements as conventional personal instruction. The courses can be taken at your own pace and from the comfort of your own home. Successfully completing the online course prepares you for the official NRCME certification examination that will grant your license and launch a new phase of your career.

Complete Online Training

Every DOT driver physical must be conducted by a certified DOT Medical Examiner. You don’t have to take time out to attend training sessions. A complete NRCME training course can be taken online with full access to training videos, infographics and personal instruction by email. You can get chapter quizzes and medical advisories downloaded to your computer or mobile device to study on your own schedule. You can expect to invest about 18 hours of online study in preparation for your official certification examination.

A Wide-Open Field

There are more than 700,000 commercially licensed drivers in the US. Every one of those drivers must be cleared by a DOT Certified Medical Examiner. Conventional training courses require time away from your family and job on someone else’s schedule. In order to keep up with the demand for Medical Examiners, transportation industry experts and professional physicians had to design a training course with greater flexibility. These nationally recognized online courses completely prepare students for their certification examination and enable them to perform a thorough and accurate DOT physical exam.

Launch Your New Career

Your dedication to online NRCME training is the first step in your new career. Successfully completing a professionally designed online course of study shows your dedication to the accuracy and thoroughness required of a DOT physical exam. An engaging variety of study materials allows you to learn at your own pace and completely prepare for the official certification examination. With the right education and a drive to succeed you can launch an exciting new career as a DOT Certified Medical Examiner.

Posted by - October 10, 2018 at 1:54 am

Categories: Health Information   Tags:

How a Breakup Should Motivate You to Get Fit and Strong

To love and to be loved are good things that every woman wants. When the time comes that things do not work anymore, a breakup may not be avoided. This can lead to stress and depression especially in a woman. Whether you are on a strict fitness diet or not, this may lead to poor eating habits, derailed fitness schedules and misuse of fitness gear that you carefully select from reliable websites like steroids-evolution.com. But, is this the end of the world? This is how a breakup should motivate you to get fit and strong.

Decide to Make a Change

Whether you have been in fitness before or not, this is the time to make better decisions that will change your body. It may feel terrible at the beginning to enroll in a fitness club and spend some time there while hurting emotionally, but this feeling will fade away soon.

According to fitness experts, most women enroll in a fitness center to bring about positive results when someone tries to lower their self-esteem. When your man cheats on you, he probably sends the message that someone else is better than you. It is now time to change this and exercise more for fitness and strength.

Release the Stress

What else could be a better stress remover than punching the boxing bag, running on the treadmill or lifting weights? It is scientifically proven that workouts will ease off the stress and depression that one is experiencing. Women are affected by breakups, which can lead to isolation and stress. Why not join a boot camp or a fitness club and kick away all the stress that you have?

Some of the workouts that will help you burn more fat, tone your muscles and become strong as you relieve stress include press-ups, squats, weightlifting, presses and jogging among many others. A professional fitness expert will help you to design a schedule that you will follow for a successful fitness cycle.

Surprise Your Ex

This is the best moment to make a change in your physique and surprise your ex when you bump into each other at the shopping mall or at work. Why not work hard on your fitness schedule and lose all the belly and thigh fat? Your skin and muscles will also tone well for that even and smooth look. Workouts also give women an opportunity to wear any dress and shoes they want especially after they achieve that celebrity body.

Definitely, your ex-boyfriend will be surprised to see you looking sexier than he could have imagined. Dropping this surprise on him will require dedication and great motivation to engage in fitness. The good thing is that you will also become strong.

Final Word

As a woman, there is a lot that you can do to change your life even after a breakup. Getting fit and strong should top the list because fitness and strength have numerous benefits as highlighted above. Further, it will give you peace of mind because this issue will not stress you a lot. After all, your life has greatly improved.

 

Posted by - July 17, 2018 at 10:25 am

Categories: General   Tags:

Top Postnatal Fitness Tips to Get Back Your Pre-Baby Body

The birth of your first child will bring a complete change in your life. However, don’t overlook your fitness while taking care of your baby. You can incorporate a fitness routine in your busy schedule to get fit and get your pre-baby body back.

For 4-6 weeks after delivery, new moms feel fatigued and find it extremely difficult to engage in physical exercises. And that’s perfectly fine!

Image source: Wikipedia

But you should try to get some exercises on a regular basis once your newborn has turned 1 to 2 months old. Here are a few simple yet effective tips to help you improve your fitness and tone your body:

·   Take it Slow

Don’t indulge in intense physical exercises for a few months. You should take it slow so that your body gets accustomed to your new routine. Just a 15-minutes exercise routine will positively impact your fitness and health.

However, once you start your exercise routine, stick to it. Consistency is the key to losing weight.

·   Go for Stomach Crunches

Stomach crunches prove quite effective in helping you get back in shape. However, don’t go for 40-50 crunches immediately after you begin your exercise regimen.

Start with a set of 10 crunches a day. Slowly increase it until you can get to three sets of 20 crunches a day. This will help you overcome RAD or rectus abdominis diastasis and improve your fitness.

·   Improve Your Posture

Your body must have experienced several changes during pregnancy. These changes affect your posture, causing your head to jut forward, shoulders to bend, and lower back to tilt slightly forward. Now it’s time to deal with these painful conditions and improve your posture.

Perform a posture check by standing straight. If your shoulders appear drooped and your neck bent forward, you should develop an exercise plan to overcome these problems. You can also join a personal fitness training program via teamonefitness.com.au to get fit.

·   Stay Hydrated

Drinking sufficient amount of water will improve your overall health as well as help you lose excess weight. It’ll boost your metabolism and keep you full. As a result, you won’t feel as hungry and will eat less.

But make sure you only consume healthy and nutritious meals and stay away from unhealthy snacks and junk food.

·   Go for a Walk

Nothing works like a stroll in the fresh air with your newborn. Put your baby in a stroller and take them out for a walk. This will boost your mood as well as improve your physical health. You can meet other moms in the park and have a chat with them.

Who knows they can give you some useful tips to help you take care of your baby and improve your fitness.

No doubt, these fitness tips will help you lose weight, but you should be patient. It took you 9 months to look like this. So, give your body some time to lose weight and get in shape.

Posted by - June 29, 2018 at 7:08 am

Categories: Health Information   Tags:

How to Push Off Aging

Is your skin getting saggy with every passing day?

Are you noticing wrinkles getting around your eyes?

Are these signs of aging bothering you and are you looking forward for some helpful tips to make you look younger again?

Well here we are with all the help you need. There are a lot of things that contribute towards early aging symptoms and just a few tweaks into your daily routine could tell where you are getting wrong. Remember, aging is a natural process and you can stop it. However, you can delay it, as much as you like to, but you need to follow certain tips for that.

Whatever you put into your plate, you are going to see the results in the mirror. Stomach has a strong relation to what your skin tells about you. So paying attention to what you eat and drink and how, is going to help you a lot in pushing away the approaching signs of aging.

Here we have gathered some tips that are going to help you become more youthful and an eternally beautiful women.

  1. Make healthy choices in food, instead of going for the unhealthy, junk or packaged food, go after whatever is fresh. Try preparing the food you eat at home, with care. There is no parallel to the food we prepare at home as the food you take from outside can’t give you a 100% surety of being cooked with care and caution. Not only does the unhealthy food effects your skin and makes you get old earlier, it also is bad for the overall health of your body and could welcome several diseases.
  2. Make it a habit to extract sometime daily for yourself. In this time you will have to groom yourself but keeping it all natural. Apply natural fruit masks on your skin, put some citric juices such as lemon and oranges on the skin to make it look younger, breathe some fresh air daily and try to stay out of stress if you want to look young. Smile more and you can easily push the approaching aging symptoms.
  3. Make a schedule to go outside to workout little or much, as much as your body and routine allows you. Look at your disabled friends and think how blessed you are to move outside in the fresh air and feel more young. Pick certain yoga poses and other face exercise to lift the face up and help make it look younger. The more air you will take in, the fresher you will feel and the glow on your skin will appear naturally even after the first day of working out outside.
  4. Limit the foods that have fatty acids and high level of cholesterol. Switch to the fresh fruits and vegetables and have them in bulk. Avoid taking too much alcohol as it too effects your skin greatly. Avoid taking baked items and sugary stuff in order to feel more fresh and young at heart.

 

Image courtesy of Ben Schonewille at FreeDigitalPhotos.net

Posted by - April 19, 2018 at 2:26 am

Categories: Health Information   Tags:

Why is a Sound Sleep Necessary for Kid’s Health in Summer?

The most significant challenge for the parents that the summer brings is the summer vacations of the kids. Since there is no school and kids are staying home, you have a regular drill the whole day. Keeping kids busy at home is a huge task, and they keep nagging you saying they are getting bored. As all the routine of the kid’s changes with the vacations, so makes the sleep patterns.

Why do we need to take care of kid’s sleep pattern?

If you are not sending your kids to some summer camp or daycare in the vacations, the chances are that your kid will develop a habit of waking up late in the morning. But this case is not applicable to every child. Most of them refuse to stay in bed while the parents like to take a longer time to sleep even on weekends. Therefore it is essential to maintain a healthy sleep schedule for your children. A sound sleep means good health while little sleep can make your kid get cranky and irritated.

How much does the sleep patterns affect a kid’s health?

The lack of sleep is known to affect the health of a person but how badly it can effect is not known to many of us. The off moods and frustrated attitudes are common issues with the sleep-deprived children but the most fearful consequences are the ones that include changes is mood every other minute, difficulty in paying attention and focusing, loss of appetite, sometimes overeating and even weight gain that could lead to obesity. The surveys have reported that most of the kids gain more weight during the summer season due to irregular sleep patterns. Several health issues can start for your kid as well if you do not make a good schedule according to their age and needs. Therefore it is vital to pay attention to the time your kid goes to sleep especially in the summer.

Tips to get your kid a comfortable sleep and maintain good health in summer

You can adapt these tips and start a good summer this time so that your children keep happy and healthy throughout the holiday season.

  • Maintain an ideal sleep bedroom for the kid

For this purpose, you have to pay attention to the lighting details of the room. It should not be a very messy one; it has to be cool and quiet so the child can enjoy his hours of sleep comfortably. You can make use of the dark shades on the windows so that the excess light could be blocked.

Change the bed sheets to the softer tones, so they are more welcoming in the summer season.

Make use of the comfortable pillows as most of the time, the cause of irritable sleep is a bad pillow. A pillow that makes you cool is an ideal option to welcome the heavenly sleep for your kid.

  • Make your kid workout hard

The more your child will play, the more hungry he will get and the better sleep he would have. For this purpose encourage your kids to enjoy the outdoor activities that involve physical exertion so in the end they are fully tired and all they need is a comfy bed.

  • Tune technology out

One of the major reasons is bad sleep patterns is the use of gadgets that keep the mind awake and stop it from falling asleep well. They affect the sleep hormone and give it a signal that you are not sleeping, so the brains keep awake longer and refuses to bring sleep in.

Posted by - February 1, 2018 at 11:21 pm

Categories: Health Information   Tags:

How To Reduce Stress

Stress often seems like it’s an unavoidable part of daily life. Between work and family, most of us have a lot of pressure put on us on any given day. For this reason, we tend to view stress as inevitable. While it’s true that we’ll always find ourselves in stressful situations, there’s a difference between normal stress and stress that makes you genuinely upset. When it comes to the latter, there are things that you can do to reduce toxic stress in your life and feel better. Here’s how to reduce stress.

Learn To Say No

So often, we feel as if we’re bad people for occasionally saying no to things. Whether it’s a volunteer position at your child’s school or an extra project at the office that’s way outside of your job description, we’re constantly being bombarded with tasks and obligations that we simply don’t have the time to handle. Learning how to say “no” to these types of tasks can be invaluable in reducing your stress levels. Remember, you’re not a bad person for wanting to take care of yourself and maintain a rational schedule.

Take Better Care Of Yourself

If you’re living on fast food and never making time for the gym, then it’s no wonder that you have a lot of toxic stress in your life. Our mental health is often a reflection of our physical health. If you want to reduce your stress levels, try treating yourself better. This means eating healthier food and making time to hit the gym. You can also incorporate stress support supplements into your daily routine, which will help to reduce your stress levels holistically.

Stop And Smell The Roses

It’s important to occasionally pause and remember all of the things for which you have to be thankful. Gratitude is an important part of mental wellbeing. The more you appreciate what you have, the less stressed you’ll feel.

We can’t completely eliminate stress from our lives, but we can reduce how much it negatively affects us. If you follow these tips, you can reduce your toxic stress levels and feel more relaxed and calm.

 

Image courtesy of [marin] at FreeDigitalPhotos.net

Posted by - January 10, 2018 at 1:12 am

Categories: Health Information   Tags:

6 Lifestyle Changes for Weight Loss That Aren’t About Diet

It has long been proven beyond any reasonable doubt that diet is the key to successful weight loss. However, many people change their meal plans, but struggle with getting results. One of the reasons for this is various everyday habits that somehow disrupt the efficiency of your diet. Luckily, a few simple lifestyle changes can boost your weight loss program.

6 Lifestyle Changes for Weight Loss You Can Make Today

1.      Exercise during commercials

Make watching TV contribute to your weight loss effort by getting off the couch and skipping around during commercials. The type of exercise doesn’t really matter here as even marching in the same spot will produce a positive effect. However, you can make it a bit more fun by practicing some aerobics or dancing moves. For those who are more advanced, crunches, burpees, and squats will be the best options.

Take this change a step further and add an element of fitness into all your everyday tasks. Skip when going to the fridge, squat a few times while cooking, and do an occasional pushup whenever you feel like you can.

2.      Use the stairs

Choosing stairs over elevators is one of the most effective lifestyle changes for weight loss and health in general. It will not only help you burn off some fat faster. Climbing flights of stairs is a good cardio exercise that boosts cardiovascular health. It’s efficiency is proven by many studies, including the one published in Medicine and Science in Sports and Exercise.

If you live or work in a high rise and climbing to the 20th floor isn’t an option, try to get a bit of exercise by visiting friends/colleagues on other floors during breaks.

3.      Keep a weight loss journal

Many sources advise keeping a food journal, but as weight loss is a more complex matter than diet, you’ll feel more fulfilled by noting all your efforts.

Divide the journal into sections, one for diet, one for exercise, and one for weight loss pills you take. Keep track of what you try, how often, and what kind of results you get. This will allow you to identify the most effective techniques and areas where you need to improve.

4.      Limit drives for errands

If your errands are within a 1-mile radius from your current location, go on foot. Unless you’ll have to carry around some heavy bags or are running short on time, try to limit driving out to everyday errands to the minimum.

As a nice side benefit, this will help you save money on gas. Don’t forget about the environmental benefits as well. You might even consider getting a bike for rides close to home. That’ll be one of the lifestyle changes for weight loss and the good of the planet both.

5.      Get your fill of sleep every night

Maintaining a healthy sleep schedule isn’t so much about lifestyle changes for weight loss as about lifestyle changes for staying sane and healthy. A reduction in weight gain is an extra benefit you get, along with boosting cognition, reducing the risk of stroke and heart disease (still #1 cause of death in America), and preventing low sex drive.

‘Healthy sleep’ implies not only getting 8 hours of rest but also doing it at the same time every day and going to bed at a reasonable time. Preferably, you should snuggle under the sheets by 10-11 P.M.

6.      Join an accountability group

Love using social media? Put your Facebook account to work on your weight loss program as well. Join at least one accountability group where you’ll meet people who share your goals and challenges. This will not only make you more responsible about following your own weight loss program. Making friends with the same interests will also help you through the ‘bad days’ and will provide examples to inspire.

As you can see, you don’t have to make some extraordinary lifestyle changes for weight loss success. Simply incorporate a fat burning extra in everything you do.

Posted by - December 30, 2017 at 9:43 am

Categories: Weight loss   Tags:

An Instant Solution for Mind and Body

When in any stress or pressure, one needs to relax not just their minds but bodies also. There are many ways of relaxing the human mind, but massage is the only one that guarantees a stress-free outcome and is handy too, it is the act of working on the nerves and tissues through pressure to give relief from pain. Massage is usually done involving usage of hands, fingers, elbows, feet or a mechanical or manual device made especially for this purpose. Unique massage tables and chairs are provided to lie down, relax and rest for the next couple of hours.

MASSAGE IN OGDEN

Massage has become a primary necessity in maintaining mental and physical health which does not involve any medication. Many spas and salons in Ogden offer their incredible massage services in your reach that too at fair rates. If you are stressed or in any pain, be it muscular or joint, massage can make all your stress vanish in no time because of which your mind gets to rest, and you can think openly and widely.

WHY MASSAGE?

Massage is one such therapy which does not require medication to cure an ailment or condition. Frequent use of medicines is very harmful to human body, and it can treat your illness temporarily but not in the long run and creates a lot of other problems too in the future such as acidity. Treatments of massage are also being used for the cure of anxiety and depression. It is done with the help of fingertips and hands usually, which relaxes and release nerves tissues. Massage is very beneficial for a headache, soft tissue strains or injuries, especially which have been caused athletically. Massage therapy also proves to improve blood flow. Massage Ogden is also a favorable choice especially for those who are facing insomnia which is caused by the restlessness of mind and lack of concentration.

TYPES OF MASSAGE

There are many types of massage offered worldwide. Some of them are as follows:

  1. Swedish massage therapy: This is a common type of message mostly provided in clinics and gyms etc.
  2. AROMATHERAPY MASSAGE: Scented plant oil is mixed with massage oil to give this kind of massage.
  3. HOT OIL MASSAGE: Foreseeable, hot stones or oil are put on affected areas of the body to provide a heated massage.
  4. DEEP TISSUE MASSAGE: For this kind of massage, muscles and joints are the primary targets to ease the tissues that are affected due to injury.
  5. PREGNANCY MASSAGE: Pregnant women are being given this massage to relax their exhausted body and mind.

The list continues with a lot of other types of massage are being created/invented around the world.

 

After a tiring and hectic schedule, our body deserves to treat well, and massage is the only therapy which gives instant relief from any pain and mental condition, then and there! Continuous treatment of massage therapy provides permanent ease to the body which results in a healthy lifestyle and physically fit body.

Posted by - October 26, 2017 at 11:02 am

Categories: Health Information   Tags:

Why Parents Should Begin Their Child’s Oral Care Early

A child’s oral health is an important part of their overall development. Proper preventive measures, exams and treatments should be implemented starting in infancy and sustained continuously to ensure child’s optimal health.

Pediatric dentist Westminster CO provides a comprehensive care beginning at the child’s first visit and looks for the correct growth of normal oral structures and common oral conditions. Additionally, the dental provider will examine the patient for eruption patterns, speech patterns as well as an evidence of any oral trauma. The child’s parents are educated on the importance of preventive measures and methods to halt the cultivation of dental decay.

The natural oral structures include the mucosa, the gingiva (gums), the teeth and the tongue. The mucosa covers the inside of the cheeks, the alveolar ridges and the palate.

Buccal Mucosa – It covers the inner portion of the cheeks and contains the salivary glands. Most frequent childhood infections, such as Chickenpox and Measles, are visible in the buccal mucosa.

Alveolar Mucosa – It serves as a lining for the developing bone ridges. It is underlined with blood vessels and prone to early childhood trauma due to frequent falling while the child develops their motor skills.

Masticatory Mucosa – It is attached to the gingival tissues and covers the hard palate. It is thicker than other parts of the oral mucosa to withstand the force of daily mastication (eating and biting.)

The gums are the tissues that surround all teeth. A proper removal of food debris and bacterial deposits ensures the health of the gums and curbs the formation of the decay. A correct development of the tongue is essential for the child’s evolving speech patterns. In some cases, the tongue may be attached to the lower membrane of the mucosa. A simple procedure can rectify the issue. The tooth formation may begin in infancy with two front incisors erupting first. Once they are fully exposed, the dental hygiene appointments should be scheduled at regular 6-month intervals.

Beginning child’s oral care in infancy is crucial as any detrimental dental conditions can be detected and treated early, thus, alleviating the possibilities of more complex problems later on in life. Proper dental care prevents premature tooth loss and ensures a correct development of all oral structures. It also establishes habitual care at home that is followed by the child throughout their adult life.

 

Image courtesy of [Clare Bloomfield] at FreeDigitalPhotos.net

Posted by - October 6, 2017 at 12:20 am

Categories: Health Information   Tags:

9 Practical Hacks to Break Free From Holiday Sleep Cycle

Who doesn’t love the idea of holidays? No one. In fact, most people wish to have an extended holiday vacay forever. All of us love the idea of taking a holiday break to de-stress and unwind from the stressors of work, school, and other life battles. The only drawback here is that at the end of the week, you have work or studies and you need to do it.

The holiday season is about to end which means most of us will head back to work or school by next Monday. And this switch from fun to formal distorts sleeping patterns even among the best sleepers. It drains you in the morning but frustratingly makes you unable to doze off at night.

The Truth About Holiday Blues

Most people presume that holidays are the perfect time to catch up on missed nights of sleep, but despite the luxury of long naps, it’s unlikely that a holiday period will refresh your mentality and body.

According to Dr. Neil Stanley, a renowned sleep expert and former chairman of the British Sleep Society, the culprit is those lovely siestas, holiday lie-ins, and fun-packed late nights. These activities alter your body clock which makes it difficult to readjust and wake up in your regular time once you’re back to the daily grind.

Dr. Stanley adds that our body loves predictability and rhythm. In fact, most drowsiness takes place because we’re bad at sticking to regular bedtimes. And holiday vacations are just an exaggerated version when schedules go erratic which lasts for several weeks.

The alteration of sleeping routine in this manner tends to leave us feeling irritable and disoriented, rather than rejuvenated.

Our Body Clock and How It Works On Holidays

The body has a very accurate natural clock and hours before you wake up. It starts to prepare like a computer booting when turned on. Your sleep becomes light, the stress hormones cortisol loose free and body temperature rises to wake you up.

However, when you’re outside of your routine, your body isn’t expecting to wake up by the time your alarm rings. It isn’t ready and is still in deep sleep that’s why you feel so exhausted when you go out of bed. So, when you wake up feeling dozy, groggy and desperate for another hour of sleep, it’s a sign that the natural rhythm of your body is out of sync.

Worry no more as there are simple expert tricks that will not only ease your body clock back into its routine but also helps you to sleep better than ever.

Go Back to Your Routine

The rule of thumb for this trick is simple – be an early bird. Go to bed earlier and get up at your normal work or school time from tonight and continue doing it for the whole weekend. By the next morning, you’ll be on your way to reset your body clock, and you’ll find it easier to get up. You’ll also find it easier to sleep if you have the right type of mattresses.

Cheat Your Clock

If you can’t help but stay late on Friday night, try going to bed a bit earlier on Saturday to return your body clock’s routines. And if it’s still not back to its normal rhythm before Sunday night and all else fails, go to bed one hour earlier to prepare your brain for the waking-time change.

Reset Your Body Clock Through Lighting Setups

You will need light in the morning to set your body’s ‘alert’ mode, so get as much sunshine outside as soon as possible after you wake up. You can also take a walk from home to your work or school. In the evening, dim subdue the lights and switch off your TV and laptop at least an hour before bed.

Do not use your mobile phones and tablets in bed as they emit a type of blue light that can trick your brain into thinking that it’s daytime. It will make you feel wide awake even though you want to wind down for sleep.

Don’t Snooze

While it’s common to feel desperate about having extra minutes of sleep during your first week back at work, pressing the snooze button is the worst thing you can do.

You may go back into deep sleep if you snooze your alarm which makes it harder to wake up, compared to the lighter sleep that occurs an hour before your body’s natural wake up time. This time, waking up again shocks your body and leaves you feeling horrible and tempted to hit snooze once again. Thus, the vicious cycle continues.

What you can do instead is to set your alarm in the exact time where you have to get up. And as soon as you can bear it, pull your curtains out and let the sunlight enters your room to let your brain know that it’s morning and jump-start your body clock.

Get the Children Back in the Routine

It’s a big myth that children don’t need a fixed bedtime and will just go to sleep when they are tired. This misconception is comparable to the assumption that children stop eating ice cream the moment they’re full! The practice of going to bed and getting up at the same time is even more essential for kids.

Children need to get more sleep compared to adults because it’s crucial to the development of their brain and body. Those who sleep longer have been found to have better class performance and are more likely get a healthy weight. One study even reveals that children who get less than six hours of sleep per night have 30% more probability of obesity.

Try to Neutralize Natural Aging

According to the study conducted by Harvard University, there’s a scientific reason why people find it harder to sleep as they age. The answer is because we lose the brain cells that turn off our thoughts and make it easier for us to sleep. However, a natural approach can compensate for it.

The study facilitated by Louisiana State University found out that drinking cherry juice twice a day within two weeks helps lengthens sleep time by almost 90 minutes among adults who suffer from insomnia.

It turns out that cherries contain high levels of melatonin, a sleep hormone which signals your body when it’s time to sleep together with tryptophan, a precursor to serotonin which aids snoozing.

Schedule Your Meal Time

According to research, eating may affect your internal clock. Apart from keeping a fixed bedtime, scheduling meal times helps you handle changes in work schedules and time zones. So, you must aim to eat at a scheduled time every day to regulate your sleep and keep your internal clock steady.

Eat the Right Bedtime Snack

Scientists found out that a  handful of Brazil nuts and glass of milk could help to improve sleep.

According to the experts from Pennsylvania University who study about sleep patterns and diets of more than 4,500 adults, they found certain acids and minerals that help improve your sleeping cycle. In particular, the potassium and selenium found in Brazil nuts contribute to a better sleep, while the dodecanoic and butanoic acids found in milk regulates unbroken sleep patterns.

They also advise avoiding butter and cheese, along with drinking too much and eating salty foods close to bedtime, as these factors contribute to poor quality of sleep.

Turn Off Your Gadgets

Most people become too dependent and obsess with their gadgets which only leads to inadequate sleep. Experts advise that instead of monitoring your sleep every second, getting into bed a bit earlier is a better option.

Takeaway

People have different adaptability, and resetting body clock is no different. While the tricks above help in bringing back your natural circadian rhythm after a weeklong holiday break, you still need to exert effort to make them work. And now that your vacation is almost over, it’s about time to make ends meet again and get back to work.

Author’s Bio:

Leslie Wyman is a writer by profession who loves to write just about anything related to travel, health and lifestyle. Apart from writing, she is also a sports enthusiasts and loves baseball in particular.

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Posted by - October 2, 2017 at 11:10 am

Categories: Guest Posts   Tags:

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