Pool cleaning service

Image result for pool cleaningIf you have a swimming pool, you know that keeping it can be quite a hassle. From keeping the water clean to ensuring the filters are not clogged and in great shape, there are a variety of things to stay on top of to make sure 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 job for you. There are a variety 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 house all summer long. Professional pool service can save you the time and effort it takes to ensure you have a clean, aesthetically pleasing place to swim throughout the year. Neglecting such maintenance can mean accumulating debris and dirt, making an eyesore and removing an enjoyable space to swim for you and your loved ones and friends.
When you receive a quality cleaning from your specialist, you’ll be able to ensure that the water is safe for swimmers, and that you are going to have a lovely looking backyard. Professional cleaners will have the ability to eliminate all of the debris and dirt, and they’ll handle the work that goes into maintaining the compounds in the water balanced properly. You’ll receive recommendations from your professionals on what simple maintenance it is easy to do own your own.
In many cases, pool service professionals are not going to have to drain the water, no matter how clogged or dirty it could 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 routine maintenance. Whether your water is murky and full of debris, or you just need a professional to be certain that your water has the correct balance of chemicals, hiring a professional may be the way to go. Keeping your water clean is critical for the safety of your swimmers, so do some research and hire a specialist in your area now.

Cooking bacon

Ham Fry Delicious Eat Pan Food Bacon Tasty

If you are just piling your bacon into a pan with the fire on high, you’re doing everything wrong. If people do cook it wrong they’re making two main mistakes. In case you have your fire set on high you’re going to get burnt and soggy bacon. If you put too much of it in the pan, then you’ll have bacon overlapping with just some of the bacon touching the pan.

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

Let us start off doing this correctly from the start. First you want the stove set on low. Don’t be in a rush to get the bacon in and out of the pan. You need to keep it in the pan for about twenty minutes. The next issue is to pick a pan size so the quantity of bacon you’re cooking covers the surface of the pan without overlapping. A lot of people feel that you shouldn’t flip it until you are ten minutes into cooking it. That’s a huge mistake. By always 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 magic and crucial element in keeping it thoroughly cooked and really yummy! Eventually it will begin to let off these tiny white bubbles of fat. At this time you will know that it’s time to remove the bacon from the heat.

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

So there you have it. Keep the stove on a low heat, do not cram too much bacon in the pan, turn it frequently, and remove the bacon when the tiny white bubbles begin to appear.

Root Beer

Image result for Root BeerNowadays, there are hundreds of Root Beer brands all across the United States. Though there’s absolutely no one recipe, this favorite soft drink flavor has definitely found its place in American history, and is a favorite of young and old.

This beverage really started as a two percentage low alcohol”small beer”. Poor public sanitation led to water-transmitted diseases which often resulted in death. The daily consumption of small beer was just one way to escape possible infection, as 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 sometimes had a small beer with breakfast.

In Colonial America, small beer was part of their diet. As the colonists settled, they did not have the crops of barley or other grains to use when making their little beer. They had to use other sweeteners like cane sugar, honey and molasses. For bitterness, rather than jumps, they had to discover which plants in the new world would provide the bitterness and flavor.

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

The invention of a genuine Root Beer recipe may have happened by accident. Using a handful of roots, herbs and berries, an unknown pharmacist came up with a beverage that was very medicinal. While the pharmacist was eager to create a miracle cure-all drug for the general public, it never really took off.

In the 1870s another 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 flavor his carbonated soda . In 1893, Hires tasked the Crystal Bottling Company to bottle and distribute his Root Beer to local retailers. Being a pharmacist himself, Hires encouraged his Root Beer as a good-for-you brew, and he called his new product”origin tea”. However, to appeal to a larger audience, he was encouraged to call it Root Beer. The popularity for 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

Smoothie Fruit Vegetables Salad Beetroot CAdding more vegetables to our daily diet is widely considered to be one of the greatest things that we can possibly do to improve our health. The problem that many of us encounter is that we do not know how to cook vegetables or we simply don’t like to eat them in the first place. For several years now, one of the offered alternatives to a plate full of broccoli is to just drink a glass of V8 vegetable juice instead. While no perfect substitute, there are actually some reasons why you may want to reach for a V8.

V8 Is Low In Calories
When you consider that the majority of us reach for soft drinks and juices rather than plain, easy water, it is hard to overlook the fact that V8 is quite a little lower in calories than many other beverages. While this is still quite a little more than you would find in water, which has none at all, it is a lot better than the 120 to 200 calories found in soda pop and juice.

V8 Has Vitamins
The fact that it is made up almost entirely of vegetable juice, it stands to reason that there is going to be some good nutrition packed away in these bottles. While it may not be a multivitamin, it’s not too bad either.

V8 Is Better Than Most Fruit Juices
The problem that you encounter over and over again in regards to fruit juice, and this 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 that it is marketed 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 calories, V8 may be tasty and relatively healthy beverage for those times when plain water just won’t do.

Sweet Potato

Sweet-Potatoes Yams Vegetables Root Produc

If you’re interested in finding an alternative to rice or potatoes, your best choice would be sweet potatoes. This crop is rich in minerals and vitamins, and of course its obviously endowed delicious taste.

Although starchy, it is extremely low on calories and it is also a superb source of proteins. You need to know that proteins found in plants are healthier than those found in meat. And although it is a fantastic source of carbohydrates, it’s low on sugar, which is why diabetics can safely eat sweet potatoes.

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

Vitamin B6 (pyridoxine) – Sweet potatoes are rich in vitamin B6, which is good for the nervous system and also helps the body to efficiently absorb protein and carbohydrates. Pyridoxine also helps in the formation of antibodies, for greater immunity. It also assists in balancing sodium and phosphorus amounts in the body.

They have a substantial quantity of vitamin C. It may heighten defenses against diseases like colds, influenza and other respiratory disorders. Vitamin C also aids in clotting for faster healing of wounds. Additionally, it produces collagen which results in skin’s elasticity, meaning your skin won’t 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 is because of Vitamin D which sweet potatoes also contain. Vitamin D helps your body to effectively absorb minerals to your body.

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

Iron is 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 attention. Magnesium on the other hand aids in cell repair and strengthens bones, muscles and teeth. Potassium plays a role in the operation of the heart muscles, as it does with the kidneys.

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

Well, if you think those health benefits are not enough, then perhaps you can try adding some more ingredients to match 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.

Iphone vs Android

Android, Apps, Launcher, Applications

Although they could be enticed, many users are scared to take the radical step of altering their mobile phone and operating system… what about the photographs, the audio collection, as well as the contacts? The process of transferring from iOS into Android or vice versa and migrating all of the information can be awkward, but not impossible. So there isn’t any reason to remain”stuck” in the community of Apple products or Google: here we tell you how you can make the jump without grief in the attempt.

If you don’t need to do the procedure for transferring your information step by step, you may use the help of a migration program, like the free Copy My Info or AT&T Mobile Transfer, even though the available applications vary from one nation to another. This sort of program transfers your calendars, contacts, photographs, and videos via a Wi-Fi link, so you don’t have to connect your telephone to a computer.
You only need to download the program on both telephones; Android and iPhone and follow the directions.

During the setup process, when you include the email accounts you wish to your iPhone or iPad, you could also decide to incorporate the data related to each email account, make sure it contacts, notes or calendars.
On the other hand, if you keep your contacts and calendars in an account of a social networking like facebook, Twitter or Weibo, you may use the programs of those exact networks to move them to your new iPhone.

To do this you need to log in from your mobile phone in the particular program you want and trigger in the calendar and contacts preferences. According to statistics from July 2015, Apple sold 47.5 million of the iPhone in the quarter which ended in June, 35 percent 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 may even import the contacts that you’ve listed in the vcard document and keep them stored in the cloud.

Click on the icon on the bottom left which looks like a little wheel and indicate”Import vCard” from the menu.

When you turn in your new iPhone, the installation wizard can allow you to activate iCloud on your mobile phone. If you skipped this step in the configuration procedure you may trigger it manually by going to Settings or Settings> iCloud. With iCloud, you may also access from the 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’ll need to move them to a new iPhone or iPad with a program or a computer with iTunes. You’ll see several data transfer programs in the Apple App Store and at the Google Play shop based upon your country.
In addition to the overall data migration applications mentioned previously, there are additional specific ones for photographs, such as PhotoSync. As an alternative, you can move your pictures to iTunes with a Mac or PC computer. For this, you’ll need to first pass your pictures from your own Android phone to your computer and then synchronize them with iTunes.


Iron uses

Iron, Household, Clothing, Electric

Have you got an iron? The majority of us do. Do you have your clothes ironed in a laundry? Not a huge deal. The iron at your house can still find various uses to prove its value. Continue reading and you’ll realize that you have been missing out on lots of these. You may even gain a little more respect for the iron kept at your dwelling.

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


An iron can function as an emergency barbecue while you’re craving a beautiful grilled sandwich. It is DIY and too straightforward. 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.


You might at some stage must seal polythene or plastic bags for a variety of reasons. You might want to laminate some valuable papers. You might even have 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

What about the stubborn pieces of paper left once you remove background? That is too ugly. Your fabric iron can help you to get rid of this. Keep this hot iron in a small distance from the wall. This produces soggy conditions around the newspaper. The heat from the steam loosens up the adhesive, and the moisture eliminates the stubbornness of paper.

4. Canyon Lake Wildlife Removal

So you had a excellent candle lit dinner or simply a stunning candle night. You could just have spilled a few drops of wax which refused to not stick. The way to eliminate 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 even furniture. What is the solution? Cover the dented place with foil and run your iron . The dent will vanish, and you are done fixing your flooring.

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 materials. Your fabric iron, again, gets some work there. Cover the water stain in your wood with a cloth and run the iron over it at the lowest temperatures. The warmth the iron transfers to the timber makes it moisture free.

7. Preserve Flowers

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

Grey’s Anatomy

Grey’s Anatomy is undoubtedly one of the greatest TV shows on the market. 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. What do Possums Eat, The series follows her time as an intern, and the kind of people she meets. This is one of the 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 tackled, in case you only care to look beyond the topmost layer. Despite showing a reasonable quantity of blood (after all, it’s a medical show), the series also has lots of comedy and you will love the crisp, catchy dialogues. This is one of the TV shows that are completely addictive, it is realistic, you can relate to it, and it keeps you entertained with its trials and tribulations and oodles of human drama.
Those who have followed Grey’s Anatomy from the very beginning will realize why this is among the best TV shows out there. 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. There are also certain twists that make you sit up sometimes – like when Addison’s former lover appears, to re-win her affects, and then to make a pass at Meredith. There is a lot of romantic intrigue too. All in all, a must-watch show!

Woman in White Shirt Standing Near Glass Window Inside Room

Wedding 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 requires a party to honor of the blissful couple, regardless of the anniversary milestone, and, after deciding on a theme, you’ll want to get right to work creating the most suitable and unique wedding anniversary party invitations, together with your inspiring anniversary invitation wording. Read on and you’ll find that there are a couple of e-commerce websites that produce your Cocoa Raccoon Removal easier with these tips.

Champagne Champagne Toast New Years Eve Ne
Having a party celebration for the married couple shows how much you love them and honors their years of marriage, and in addition, it helps in strengthening their bond between both of them. And, as the couple reaches the higher 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 successful, detailed and careful planning is a must, so the larger elements you will need to consider are discussed in the rest of this article. Hopefully, these details will be of benefit to you as you arrange your anniversary party.
Creative Ideas for Wedding Anniversary Parties
Among the first decisions you’ll need to make is what type event you’ll have. Decide if it’ll 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 much easier. For instance, if you are planning a more formal event, you will want to arrange for a private function banquet hall or room in a hotel, banquet hall, or a restaurant. The venue also depends a great deal on the amount of people you send custom anniversary party 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 may be chosen according to 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; and so on. However, you will certainly want to include this feature prominently on your wedding anniversary party invitations wordings so that the invited guest won’t ‘spill the beams’ and ruin the surprise. 1 idea is a romantic candle light dinner for just the few, which would be much easier to pull off as a surprise. Or, perhaps 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 beginning personalizing your anniversary invitation cards, then you will want to determine if it is a family party or a more formal occasion. For formal parties, your party invites should have 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 is casual or formal. If you’re planning a wedding anniversary open house celebration, your guests can come and go at whatever time best suits them with a time range detailed in your anniversary invites. And, be sure your invitation wordings incorporate the dress code, especially if it is a theme-based celebration. And, you can ensure your decorations match your anniversary party invitation theme.

Sleep Better tonight

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

Free stock photo of person, woman, relaxation, bed
Regrettably sleep is too important, too complex. It is a combination of complicated processes, long established customs and tangled physiological 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 really want? It’s so elementary that a baby can do it effortlessly. It’s a basic function of life, like eating, moving, thinking and creating. Why then should it be so damn difficult?!
If you’ve been having regular trouble sleeping you know how bad sleep on a nightly basis effects your days. Perhaps you are late for school or work at

Cocoa Rat Removal. You have difficulty concentrating, focusing and it is harder to be creative. Your mood suffers when you’re sleep deprived. You are more inclined to be irritable without good sleep behind you. The tendency to blurt out something that you do not mean or shouldn’t say is much higher when you are tired. It’s harder to exercise and it may seem you are 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 will get you moving in the direction of better sleep and a better life. The problems begin when “a few nights” becomes “most nights” and any great reason for the sleeplessness has become a distant memory or is a complete mystery.
By definition, a chronic sleep problem has grown over time and existed as a concern for many months, at least. Thus it is unrealistic to think it can be repaired in a couple of nights. It took time to get this awful; it will take awhile 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 steps 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 seem really simple — dumb in fact. However you’ll likely find that simple does not always mean easy. Also, when it comes to sleep, it’s often the “stupidest” items that turn out to be the most powerful. Your success will depend on your willingness to actually work on these suggestions and be patient while the magic functions with time.
Ready? Here we go.
Hint #1 Establish a regular time to get up daily.
This means weekends, too. The actual time you select as “your time” doesn’t matter that much, but being regular about it does. In case you’ve got to be up by a certain period to make it to work 4-5 days per week, then that is going to be your time – workdays and weekends. This is an essential step, and really, really tough for most people.
Sleep is definitely 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 human body, like the squirrel body or the bear body or the chrysanthemum “body” dances with rhythms of the natural world. The sun rises and sets, the temperature goes up and down, the seasons change. We 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 exact same every night so that you can be certain you are allowing adequate time in you program for sleep. I say “intended” because you may not be sleepy at the same time every evening and, as we will afterwards see, you should only try to sleep when you are 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 really busy, overscheduled, hyper-stimulated society. Sleep has taken a backseat to everything else and it ought to be given the respect it deserves. Post your bedtime in you PDA. Set an alarm clock in the living room or kitchen which will proclaim your bedtime as surely as the one from the bedroom proclaims your morning.
Hint #3 Allow plenty of time for sleep. Well, grandma was right again. Most people need close to eight hours. 7 to 8 is a fantastic range to test for yourself. Some will require 7 hours and others 9, but science has shown us that we are likely to die earlier if we do not average at least 6 hours each night.
Sleep isn’t a passive procedure. It’s not “down time”. It is an extremely important chance for the body to heal, build, restore, re-balance and to clean up tissues, organs and systems. Without enough sleep the easy maintenance functions may not get completed. Some of the main hormones, like human growth hormone and testosterone are produced most effectively, occasionally only while, we’re asleep. What would happen if you never took your car to the store? If you never emptied the wastebasket in your workplace? If you never restocked your refrigerator?
The mind has plenty to do while we sleep also. There are hundreds of stories of creative breakthroughs that came through dreams or were at hand just upon awakening.
Schedule sufficient time for sleep so the brilliance of your body and mind can have an opportunity to shine.
Tip #4 Create a bedtime ritual.
If you have children, or if you ever were one, you are probably familiar with this idea. At a certain time each evening, the kids are helped or reminded to take a warm bath, change in 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 would be an exceptional pattern to copy for yourself. The advantages of doing Such things every night, at the same time are twofold:
First the regularity of time, as discussed in Tips #1 and 2 is reinforced. Having a regular sequence of activities that contribute to “lights out” functions as a signal to your body that the chance for sleep is coming. This lets the systems start to reset and ready for their sleep tasks, as opposed to abruptly trying to change course in midstream.
Second, the quiet relaxing nature of the pre-bedtime actions provides you an chance to shift gears mentally and emotionally also. You disengage from the stressors and pull of the daily responsibilities and ease into rest. Relaxing reading, soothing music, a bath, a massage, an intimate moment with a lover; these all can create an effective “moat” to safely separate your active day and your relaxing night.
Tip #5 Make your bedroom into a Sleep Sanctuary.
When you walk into your bedroom at the end of a full day, ready to begin your successful sojourn into slumber you should receive one and just one message: Sleep…! (OK, Sleep and Gender – but two and only two messages!) With so much diversion the brain doesn’t understand exactly what you would like or intend.
Just like training a new puppy, there needs to be a very clear message about what needs to happen where. Bed = Sleep. Bed = Sleep (and gender). That’s IT!
So move everything from your bedroom that doesn’t relate to or promote good 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.
Tip #6 Get out of bed if you can not sleep.
At first, when attempting to reset you sleep patterns, you might find 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 time before it becomes reliable again. In the meantime you need to stay true to your own intentions and continue to retrain yourself into better answers.
If you end up awake in bed and getting upset over it, get out of bed! Whether this is in the start of the night, the middle of the night or in the hour before the alarm, don’t teach your brain that it’s acceptable to be awake in bed. This goes back to training the puppy-sleep-brain. 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 till 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 some other options. I know what you are thinking. I have heard patients say it before: “But if I just lay here maybe I will eventually fall asleep.”
“But I am resting.”
“But it is too cold to get out of bed.”
“But I am too tired to get up.”
“But I don’t want to disturb my spouse.”
All those excuses might be true, but the reality is, staying in bed when you aren’t sleeping, especially when you’re feeling any negative emotion about it, just brings more of the same on subsequent nights. It’s a huge part of why you have had this problem as long as you have, despite all the other things you have tried. To break the pattern you need to break into the pattern.
Once you finally get this part and begin 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 dumb tips”! I am truly sorry for the distress and wish it were not so. But keep the long term goal in mind here and know you are making important progress toward good sleep and excellent daytime energy which 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 procedure. Fixing broken sleep is a process. Each step along the way builds on previous actions. If your old custom is sleeping poorly we will need to replace this with new habits. Habits take time to take hold. So stick with it. Don’t try one thing or each thing for only one night and declare “this doesn’t work!” Remember one-night solutions do not work!
Medical science shows it requires at least 18 times to start to change a habit. As you go through these changes on your way to healthy sleep for life, let yourself 3 weeks of strong commitment to each stop before making any decisions. It will take even longer to cement in, but you can get some good feel for the results prior to the first month is over. With some adjustments you may indeed see nearly instant benefit, but if you’re looking for the whole package, you’ll have to be consistent and patient.
You are doing well so far. So, ready to continue on?
Hint #7 Control Your Environment.
You will sleep better if it is dark. This may appear to be evident, but I am often amazed how many people discount this simple fact.
The brain gets one of its biggest clues about when to sleep in the daily changes in light. In fact melatonin, the most famous of these natural sleep chemicals, is only produced when the ambient light starts to fade. Melatonin production may also be shut down by as little as seven minutes of exposure. Streetlights, nightlights, the glow from a computer screen, TV or even the alarm clock can be cutting into your ability to create adequate melatonin to fall asleep, stay asleep or get back to sleep. Switch off, screen out and eliminate what light sources you can, and try a comfortable sleep mask if it’s not enough.
Here’s another obvious one: It needs to be quiet. This may be a challenge in some areas, but very good earplugs can be transformational. There are dozens of different earplug designs and you can find most of them at your local drugstore. Everyone is different, so try several. They are cheap. 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 among the most common 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 amounts between shows and commercials are just the opposite of the environment required for healthful sleep to develop. Remember, the human brain is wired to alert to the human voice. It doesn’t matter if that voice is live or recorded, talking to you directly, loud enough to understand 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 attempting to sleep. Turn the TV off. Even better, move it out of your sleep sanctuary all together!
The temperature of your bedroom is important. Sleep happens most easily when the temperature is falling. That’s why it’s so tricky to sleep on those 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 traditional couple’s dilemma. If you’re waking too early in the morning, your natural temperature curve coupled with the room temperature may be the culprit. Consider lowering the bedroom thermostat a couple notches or trade your blanket for a lighter one.
We often ask about what kind of bed they should buy. My advice is to have the most “comfortable” bed you are able to afford. This will be different for each person, which accounts for the prevalence 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 the way you sleep. Make time to study your sleep environment and identify possible sleep stealers. Change everything you can to minimize outside disturbances and you might be astounded to discover how much difference a seemingly small adjustment can make.
Hint #8 Avoid caffeine, nicotine, alcohol and sleep disrupting prescriptions and drugs close to bedtime.
That is a big one. Each of these substances has a different effect from the sleep centers of the brain.
Caffeine, found in coffee, tea, soft drinks, energy drinks, chocolate and some pain medicines, 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 is keeping you up at midnight.
Nicotine has similar alerting effects. Cigarette smokers can also experience withdrawal symptoms during the night which can cause restless and broken sleep, particularly in the last half of the night.
Alcohol is perhaps the most frequent self-medication strategy used by people who have difficulty falling asleep. This can definitely backfire, though. It is true that alcohol may lead to some relaxation and faster sleep onset. However, the sleep that ensues is short on the restorative deep sleep many people today want and it carries an ironic Trojan horse that is shown when the alcohol is metabolized.
The body can’t safely eliminate alcohol in precisely the same form you consume it in. The liver needs to change it into other safer chemicals. 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 compound is eliminated from the body.
Obviously recreational drugs like cocaine and amphetamines interfere with sleep. Even drugs that appear to cause drowsiness generally do not lead into normally restful sleep. The pills marketed as “sleep aids” are often anti-histamines that may make you sleepy, but they do not bring about normal sleep. There are lots of over the counter and prescription drugs that also change sleep patterns in surprising ways. Be sure 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 mind need adequate, clean and appropriate fuel. Feed yourself great food that you prepare yourself or understand has been freshly made. Regular schedules are important for healthy meals, too. Avoid large, spicy, fatty or rich foods near bedtime. Dinner should be finished at least 2 hours before your intended bed time to allow time for initial digestion. Lying down with a full stomach is an open invitation to heartburn and acid reflux.
Likewise, it’s 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 will not receive completed correctly if the raw materials for restoring and repairing tissues aren’t at hand.
There are many unique foods that can enhance your ability to get to sleep. 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.
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 big meal of hot ginger beef, just before hitting the sack, would probably not be your best option!
Tip #10 Do not worry about it.
Now here is some crazy sounding advice! After spending so much time going through all the various things you will need to do to improve your sleep, telling you all the terrible things that can go wrong if you do not sleep well, now I’m saying not to be worried about it? Yes, I do think good sleep is important – I know you do, too or you wouldn’t still be reading this. Yes, I think we need to be paying attention to all these conditions, behaviours and schedules 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 isn’t helping. In fact that goes for all the other nagging worries in our lives!
We mentioned before that losing some sleep before a big event, a trip or during a move or any exciting time is natural and normal. The trouble begins when the sleepless pattern seems to linger if the triggering event or circumstance is no longer present or relevant. For many people the “trouble” becomes a “problem” and then a “sleep disorder” when they begin to worry about it during the day as well. Fretting over it, stressing and getting upset over it doesn’t make it easier to sleep.
If worry and worry, about sleep or anything else, is there with you when you go to bed at night, you will need to find a way to deal with it in the daylight first. Stress reduction techniques and strategies include meditation, yoga, martial arts, easy play, counseling, prayer, hobbies and new air exercise. Music, guided meditation, creative visualization, progressive relaxation and biofeedback may also be incredibly effective tools.
One of my favorite tricks is to perform a nightly “brain dump”. When everything appears to be on overload, I will make certain to take time every evening to sit down and write out all I would normally be worrying about in bed. This might include large things, like how to pay the mortgage, smaller things like remembering whether the tires need rotating in addition to 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 have to think you right now”. It really works.
As much as you’ve been proactive about taking control of your program, your environment, your diet and behaviors, you also must accept responsibility and recover control of your thoughts. This may require external assistance from a coach or counselor, but ultimately 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 daily.
2) Set an “intended” bedtime.
3) Allow enough time for sleep.
6) Get out of bed if you can’t sleep.
7) Control Your Environment.
8) Avoid caffeine, alcohol, smoking and sleep disrupting drugs.
10) Do not worry about it.
I know it’s not straightforward. But it like eating an elephant, one bite at a time. Keep in mind that when you can depend on full refreshing sleep every night, your days will be brighter, more effective and more creative. Your relationships will flourish and your personal capacity will enlarge. Fantastic sleep lets your body heal from daily usage and rebalance for each new day. Reducing cumulative damage can help prevent heart disease, stroke, diabetes, obesity and depression.
In other words when you sleep well you’ll live better, longer and happier than you dreamed possible!