11 Tricks for Waking Up Earlier in the Morning

If "rise and shine" in your life is more like "hit snooze and whine," try these ideas for making friends with your alarm clock.

When 'Rise and Shine' Is Easier Said Than Done

Lots of people set the alarm with the best of intentions, knowing that's the time they need to get up to meet the day's demands. But then the alarm clock seems to ring way before they're ready to rise, so they're hitting snooze and, eventually, running late. Something's got to give.

The key lies inside your body. "An important factor in being able to wake up easily at the desired time in the morning is the timing of one's circadian rhythm, or 'body clock,'" says sleep researcher Leon C. Lack, PhD, professor emeritus in the school of psychology at Flinders University in Adelaide, Australia. Much of what you need to do to wake up on time starts by planning your sleep schedule the day and the evening before — and by making your mornings count.

How do our internal clocks work, and how much can we control them? According to the National Institutes of General Medical Sciences (NIGMS), the body’s master clock, located in the brain, produces and regulates our circadian rhythms, which help determine sleep patterns over the course of a 24 hour period. Environmental signals, such as daylight and darkness, affect circadian rhythms, too. When incoming light hits the optic nerves, information is passed along from the eyes to the brain. When there is little or no light — at night — your clock tells the brain to make more melatonin, a hormone which makes you sleepy.

Our sleep-wake cycles, hormone levels, metabolism, and body temperature are all affected by our circadian rhythms, notes the National Institute of Neurological Disorders and Stroke. When your rhythm is off, you may be at risk for more than just a few groggy days you drag yourself through. Irregular rhythms, the NIGMS notes, have been linked to chronic health conditions, such as obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder.

But there are ways to recalibrate your system to get the sleep you need and wake up feeling refreshed and ready for the day ahead. Physiological and psychological factors come into play, and it’s not always easy to get a good night’s rest or adhere to a schedule so that you consistently go to sleep and get up around the same time each day.


If you’re not a morning person, and you find yourself struggling at the start of your day, try these tips and strategies to get going.

Know Why You Want to Improve Your Wake-Up Routine

A healthy-living expert and motivation scientist at the University of Michigan in Ann Arbor, says that to make any change in your life stick, including waking up on time, you need to clearly define why it's important to you.

What's your motivation? Do you want to get up in time to have breakfast with your family, get in some exercise, or just have a few moments of reflection to be better prepared for your day? Maybe you're just tired of the stress of running late every morning.


Once you crystallize your reasons, take a second step and tell your family or roommates about the change you want to make. Accountability helps as much as an alarm clock.

Streamline Your Mornings to Gain Time

Now that you're clear about what you want to do when you wake up and what it takes to get more sleep, consider trimming down your morning activities. This could let you set the alarm clock for a few minutes (or more) later.


If you've decided you want time to have breakfast with your family, save some time the night before by setting out clothes, shoes, and bags. Are you spending 15 minutes in line at the café to get coffee? That's a quarter-hour more you could be sleeping by buying a coffee maker with a timer — another wake-me-up device that will also brew your favorite hot drink on your schedule.

Get to Know Your Internal Body Clock Better

If you've been riding the sleep deprivation roller coaster for a while, you might not even know how much sleep your body naturally would want if you weren't staying up late and slapping around the alarm clock in the morning.

Dr. Lack explains that, in general, your body makes changes in anticipation of your going to sleep, such as dropping in temperature and heart rate and secreting melatonin into your bloodstream one to two hours before your regular bedtime. This get-some-sleep cycle peaks at about 3 or 4 a.m., and then your body starts a gradual morning waking-up process.

One way to figure out what might work best for you is to set a consistent bedtime that starts about eight hours before your alarm is going to go off. Stick to that for several weeks (including weekends) to get a feeling for how well your body responds. Lack notes that some people are naturally night owls and will still find it hard to go to bed early (at least what's early for them), even if they have to wake up early as well.

Try a Melatonin Supplement to Get Back on Track

Your body naturally makes melatonin to stimulate your sleep, but you can also take a melatonin supplement to help reorient your body clock. Try the lowest possible dose to start — 0.5 to 5 milligrams is common — five to six hours before bedtime for a few days. Lack says that, "after several nights, this should result in an earlier timed body clock, earlier sleep onset, and earlier, easier awakening in the morning."

Melatonin doesn't work well for all of sleep disorders, and can even result in drowsiness the next day for some people. It’s always a good idea to talk with your healthcare provider before taking supplements because of possible side effects and interactions with other medication you may be taking. People with autoimmune disorders or diabetes, and those taking birth control pills, blood thinners, sedatives, or some kinds of blood pressure medication, should not take melatonin without first discussing it with a healthcare professional.

Power Down Your Devices and Turn Off the TV Before Bedtime

Part of getting up on time is getting enough sleep the night before. And getting ready for bed is a process of winding down. Segar warns that spending time in front of screens — whether TV, laptop, or phone — right up until bedtime doesn't lead to restful sleep. Use the alarm clock in your favorite gadget to set a reminder to turn everything off at least an hour before you turn in — no excuses.

Get Bright Light First Thing in the Morning

Sitting in front of the bright lights of your flat-screen TV before bedtime can make it hard to go to sleep, but bright light for an hour or two once you wake up can help set your body clock to accept your wake-up time. "This can be from sunlight, especially in summer, or artificial bright light if it's cold, dark, and rainy outside," says Lack, who is part of a research and development team that has developed bright light devices for this purpose. If your schedule allows it, a walk in the morning sun or a restful breakfast on the patio would be good for both your mood and better sleep.

Reorganize to Lighten Your Evening Schedule

To figure out what's interfering with your sleep and therefore your waking up, look at your day and how you spend your evenings. You might have to reorganize some of your activities. For example, even if the only time you can get to the gym is after dinner, this time slot can result in poor sleep. Segar suggests finding another time to work out earlier in the day.


According to a National Sleep Foundation survey, about 12 percent of adults believe their work schedule makes it impossible to get enough sleep. If you're overburdened on the job and constantly work late into the evening, try to find ways to share the load with a partner or colleague.

Get an Evaluation to See What’s Affecting Your Sleep

Sleep disorders, such as obstructive sleep apnea, or health issues, such as allergies or depression, could be leaving you with poor quality sleep. No matter how hard you try to get to bed on time and wake up on time, you'll still be tired in the morning and sleepy during the day.

For sleep apnea, your sleep partner may note snoring or gasping for air, or you may have a morning headache. Talk to your doctor about testing to find out if you have an underlying condition that's making sleep difficult.

Make Hitting 'Snooze' More of a Challenge

Now that you've identified the obstacles to going to sleep on time, it's time to create some obstacles to staying in bed. If your alarm is right next to your bed and the big "snooze" button is easy to reach without raising your head off the pillow, you're probably going to try to sleep in longer. Put your alarm clock at the other end of your bedroom so that you're forced to get up to turn it off.

Also consider setting a second alarm — far away — if you're having a lot of difficulty getting up. When you're trying to reset your sleep and wake times, you might also ask family members or roommates to help you get up until you're in sync.

Stick to Your Sleep and Wake Schedule on Weekends

If you're running on empty by the time Friday night rolls around, sleeping in on Saturday could sound like heaven. But compensating on the weekends actually feeds into your sleepiness the following week because it interrupts your natural body clock, which doesn't have a weekend setting.

Whatever your set bedtime and wake time are for the weekday, you'll have to stick to them on the weekends, too. According to research published in the journal Chronobiology International, a consistent bedtime on the weekends seems to lead to better sleep and easier waking during the week. Plus, you get to spend that weekend morning time any way you'd like.

Keep a Sleep Log and Evaluate It Weekly

Keep track of all the better sleep efforts you're making and write down how you feel, suggests Segar. Do you have more energy? A peppier mood? Are you more patient with your family? Are you still sleepy or hitting that alarm clock snooze button?

After you've tried a new strategy or two for a week, take a look at your journal. If the steps you're taking are working, keep them up. If not, take another look at the obstacles and consider other strategies you could try. Segar advises going through this weekly experiment-and-evaluate cycle for 6 to 12 weeks. "Don't expect perfection," she says. "That's another setup for failure. Instead, be self-compassionate as you learn how to make this important lifestyle change.”

How to Wake Up More Easily ?

Trouble Waking Up?
Here's how to rise and truly shine in the morning -- even if you aren't a "morning person."

Even as a child I hated waking up early in the morning. Something about being startled out of a deep sleep by a clanging alarm made me feel disoriented and lonely. Alas, now, as a working mother, I often have to wake early -- to fit in a workout, check business emails, or make preparations for my children's school days.

I still don't like it.

For many of us, getting up before we would naturally is painful -- because it's too early, too sudden, or too dark. Is there a path to kinder, gentler awakenings? Yes, say sleep experts, but forging it is equal parts art and science.

Sleep Cycles

Humans go through four to six "sleep cycles" every night. Each cycle consists of five stages, ranging from very light sleep (stage 1) to very deep sleep (stage 4) and then the rapid eye movement stage, during which you are most likely to dream.

Waking up out of a deep stage 3 or stage 4 sleep is notoriously difficult. That's why being awakened from a nap can be so disorienting. It's also why waking too early in the morning can mean a miserable start to your day. "Most people hit their deepest sleep between 4 a.m. and 6 a.m.," says WebMD sleep expert Michael Breus, PhD, D, ABSM, "so it's very hard to wake up during that time."

How Much Sleep Do You Need?

If you can avoid waking that early, the next step is to figure out what time you should go to bed to get a good night's rest. Sleep cycles take, on average, about 90 minutes. "That means you need about 7.5 hours of sleep each night," Breus says, "and if you count backwards from when you have to wake up, you can figure out what time you need to go to sleep in order to wake more easily."

Of course, some people require six hours of sleep a night, while others need nine. To complicate matters further, sleep cycles range from 90 minutes to two hours. That's where the "art" part of easy awakenings comes in. "Most people haven't been told what time to go to bed since they were children," Breus says. "So they have to listen to their body's own rhythms to figure it out."

After talking to Breus, I decided to stop trying to rise before 6 a.m. And since I have to get up at 7 a.m. to see my kids off to school, I made a firm "lights out at 11" rule for myself. Surprisingly, it works. After holding to this schedule for two weeks, I feel more rested, more relaxed, and more alert during the day.

Tips for Waking Up

Set your alarm for the latest possible moment so you're not tempted to fall back asleep.

Lose the snooze button. You might go back to sleep for a few minutes each time you hit the knob, "but you're getting crappy sleep," Breus says. "You just feel worse."

 Breathe deeply three or four times to orient yourself to the real world.

Exercise first thing in the morning to energize your mind and body and boost your fitness. But don't choose exercise over getting the sleep you need.

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13 Awesome Fitness Quotes to Keep You Motivated

tips for healh 

Are you starting to feel like sticking to your workout routine isn’t worth it anymore?
Maybe you’re disappointed because it seems like you aren’t getting the results you want as fast as you’d like. Or perhaps you’re tired of fighting with your body day in and day out.
I’m here to tell you that everyone feels this way from time to time. It’s natural to have doubts and fears – and to even think about quitting.
However, the way you deal with this feeling makes all the difference, and it’s what separates those who achieve their goals from those who never quite make it. Are you going to recognize the feeling for what it is – a temporary blip – and push through it, or are you going to give in and give up?
Before you give up, consider the fact that you may just need a little motivation and inspiration.
Getting a little reinforcement for all the reasons you work out and live a healthy lifestyle in the first place may be all you need to keep pushing.
Reading quotes can be an easy way to get an inoculation against the fitness blahs – and usually it takes just one sentence to give you the boost you need.
Check out some of my favorites below. These help help keep me inspired to push harder and reach my goals.

13 Powerful Motivational Fitness Quotes

Scroll through these fitness motivation quotes whenever you’re on the verge of skipping a workout, cheating on your diet, or giving up altogether. I guarantee they’ll change your mind!
1. “Strength does not come from the physical capacity. It comes from an indomitable will.” – Ghandi
Have you ever walked into a gym or fitness class and felt like you don’t belong?

tips for healh 

This feeling is especially common if you haven’t worked out in forever (or maybe it’s even your first time) and you’re feeling like everyone around you is in much better shape. They’re running through HIIT workouts with ease and you’re in the back struggling to get in a breath.
You feel like a fraud. And you can’t help but think: Who are you to try to train like any of these athletes?
Okay, let’s hit the brakes on this train of thought. First of all, every one of those people started somewhere. They didn’t leave the womb shredded with the endurance of a horse, and they surely don’t come to the gym just to stand around and show off how buff they are.
So what is the difference between you and them?
They stopped thinking about others and got to work on improving themselves, regardless of their level of fitness. Their will to be better overrode their fear of being physically inadequate.
So struggle to catch your breath with pride. Soon enough, you’ll be better than the next beginner that steps through the doors.
2. “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger
Sometimes you can feel so stressed because of all of the things on your to-do list that you can barely roll out of bed to do them. The overwhelm is just too much, right?

tips for healh

Well, I’m here to tell you that you should definitely roll out of bed and get to that workout. It might not seem like it now, but once you get started, you’ll notice that you’re more energized, your mind is clearer, and you’re feeling sunnier thanks to the burst of endorphins.
Not to mention, having an outlet for all that built-up stress will help lower cortisol levels and reduce belly fat – a win-win.

3. “Your body can stand almost anything. It’s your mind that you have to convince.”
Developing a habit can be hard. While the logical side of your mind knows you should stick to a workout regimen to see results, the emotional side convinces you that skipping one more day won’t hurt anything.

tips for healh 

If you feel this tug-of-war often, it may not be an issue of motivation or laziness at all. It may just be the way your brain has been wired over the years.
Luckily, even though it takes some effort, you can actually rewire those circuits in your brain that convince you to skip workouts or slack off.
One way to do this is through meditation, which has been shown to have lasting structural changes in your brain and the way you think (1).

4. “Fitness is like a relationship. You can’t cheat and expect it to work.”
It’s time to develop a positive relationship with your workouts and being healthy.

tips for healh by bilal

Once you do this, you’ll realize that by doing things that put this positive relationship in jeopardy (like cheating often on your diet or skipping workouts), you only hurt yourself.
Instead of cheating on your relationship with your workout program, try looking for ways to make it more do-able.
For example: are you spending too much time in the gym doing inefficient workouts? Of course this would make you more likely to “cheat” by skipping it altogether.
Instead, make your workouts more efficient and shorter,

5. “My protein shake brings the boys to the yard. And they’re like: your muscles are hard. Damn right, my muscles are hard. I could train ya, but I’d have to charge.”
I’m sure after seeing this quote you’ll never forget to get enough protein to help boost recovery and muscle growth.                     

tips for healh 

Now I know you might be thinking most protein sources are boring. Seriously, you can only eat so many chicken breasts and fish filets before being turned off.
Thankfully, this peanut butter protein shake with frozen cherries, chocolate protein powder, and peanut butter is waiting for you like a protein-packed dessert sent from the gods.

6. “Respect your body. It’s the only one you get.”
It can be easy to think of your body as your enemy.
After all, if it’s rebelling on you by being sore, tired, or refusing to lose weight, why should you go easy on it? It can be tempting to restrict yourself even more and add in more punishing workouts to force it to comply.
Don’t do that.

tips for healh 

Treating your body as your enemy is only going to make it resist your efforts even more.
Instead, think about what you can do to respect your body more. Take a few seconds to fill it with nutrient-rich greens, give it a relaxing foam roll, and stretch it out.
As the saying goes: “You catch more flies with honey than vinegar.”

7. “Dead last finish is greater than did not finish, which trumps did not start.”
Are you hesitating to get started on your fitness journey due to fear of failure?

tips for healh by bilal

Keep in mind that by not starting, you delay achieving the results you’ve always wanted – and will continue to want – if you don’t take action. The only person you’re hurting by not starting is yourself.
Think about it. Would you rather start a fitness regime and see minimal results (but results nonetheless), or never start and constantly be filled with regret, wondering what could have been if you’d started?
If you’ve decided on results, try starting here. I guarantee you won’t regret it and the results will be much more than minimal.

8. “The best way to predict the future is to create it.” – Abraham Lincoln
If you don’t take control over the direction your life is heading, you could end up anywhere. And “anywhere” might not end up being a good place.

tips for healh 

This is why planning and creating your optimal future is so crucial.
An example of applying this to fitness and your body is doing exercises that strengthen your hip flexors to avoid bad posture, injuries during workouts, and muscle imbalances.
By training for the future, you’ll prevent many common injuries and problems down the road.

9. “Work hard in silence. Let success be your noise.” – Frank Ocean
Sometimes you get so excited when you start a new diet or workout program that you want to tell everyone, assuming they’ll be just as excited for you.
It can be shocking to find out there are a lot of critical people out there who will plant seeds of doubt in your mind with negative comments. They might pick at you for saying no to processed foods like cake and pizza, or complain about your time in the gym.

tips for healh

This is why it’s often better to remain silent about your efforts to develop new habits. Your results and success will speak volumes – so much so that critics won’t have a leg to stand on with their negativity.

10. “Rome wasn’t built in a day, but they worked on it every single day.”
Seeking rapid weight loss through a very restrictive diet or over-exercising often backfires. Your body gets burnt out, and before you know it, you’ve regained the weight or are nursing an injury.

tips for healh 

A much better tactic is to, yes, work hard toward your goals, but not in a way that is insanely restrictive. Work in a way that makes you feel healthy.
Start integrating some of these habits into your daily routine to lose weight and feel healthier without stepping foot in the gym or even dieting.

11. “Use the 21/90 rule: It takes 21 days to create a habit. It takes 90 days to create a lifestyle.”
Often, people try something for a week or so, feel uncomfortable, and give it up.
This can even be things they know will help them get what they want most.
For instance, you know that getting up early in the morning is the only time you have to get in a workout for the day. You do it for a week because you’ve always wanted to have a body you’re proud of.
It turns out this is harder than expected. You body and mind are resisting your efforts, because sleeping in is your usual habit.
So you quit.

tips for healh

I’m urging you to keep in mind that it takes roughly 21 days to break a habit. If you can stick with your new routine for 21 days, you’ll be much more likely to stick with it in the long term. It will become part of who you are.
So stay with those early-morning workouts and healthy recipes. A month later, you’ll be thankful you did.

12. “Strive for progress, not perfection.”
It’s easy to avoid doing things you’re not good at. No one wants to face the fact that they may have to work at something for a while before it becomes perfect. It can be embarrassing.
For instance, let’s say you have trouble doing pull-ups.
In fact, let’s say you can’t even do one pull-up.
Instead of avoiding them altogether, find a way to progress into doing them, like using these eccentric training tips to build up your strength.

tips for healh 

Striving for progress is essentially the only way to reach perfection, after all.

13. “The difference between try and triumph is a little umph.” – Marvin Phillips
Often, to reach your goals, you have to step up your game.
You may be comfortable doing the same-old workouts, yet you wonder why you are no longer seeing results.
In truth, your body isn’t going to change unless you add a little “umph” to your routine.

tips for healh 

A great way to do this is to add a form of high-intensity interval training to your workouts, such as these tabata workouts.

Daily Motivation( tips for healh )

In love with these quotes? Try printing and hanging them in your home in areas you’ll see them often, such as on your fridge or bathroom mirror.

You can also use one that resonates with you as a desktop wallpaper, or even as part of a vision board. These little tactics will help you get clear on your vision, and motivate you daily to stick to your goals.

top 15 better sleep tips by bilal

Secrets to Stealing Extra Sleep

Are you groggy and foggy in the mornings? Like most Americans you’re probably not getting enough sleep. The good news is there are solutions to helping you sneak in more sleep.

There’s an epidemic and you’re part of it. The Centers for Disease Control and Prevention reports that Americans are in the middle of a sleep loss epidemic. Nearly eight in 10 Americans say they would feel better and more prepared for the day if they had just one more hour of sleep. Getting that bit of extra sleep may seem impossible to you as you stumble out of bed every morning, but in fact there are secrets to getting more sleep that can add time to your 40 winks.

Make your dreams come true

You can make 8 hours of quality sleep a regular part of your life by scheduling it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment. You wouldn’t miss a meeting to binge watch TV, would you? Be strict about your sleep appointment in the same way. Keep a consistent schedule for sleep and wake times and soon they will become just a part of your regular routine. Support your schedule by creating a bedtime routine that relaxes you with hot baths, good books or soothing music.

Mattress matters

Your bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and pillow have to be up to snuff for you to slumber well. Your bed and your body naturally change over time (they’re both aging!), so if your mattress is seven years or older, it’s probably time to replace it. Older mattresses do not provide the support you need for restful sleep and need to be replaced. Making this one improvement can unlock nights of blissful sleep. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.

Rise and shine

It’s tempting to hit the snooze button over and over to squeak out just a little more sleep, but this hurts you more than it helps you. Break this bad habit and set your alarm for the time you actually need to get up. If you can’t let go of the snooze button habit, limit yourself to just one snooze hit per morning.

"It’s time to go to rehab. Your snooze button addiction is netting you less sleep, not more. It breaks up your restful sleep and means you’re not really getting any benefits from those extra minutes."

Don’t bite off more than you can chew

What you’re eating and drinking and when you’re enjoying it affects your sleep. Try to finish eating 2 to 3 hours before bedtime so your whole system is ready to relax. Drink alcohol in the early evening instead of right before bed so your body has time to digest it before you hit the sack. Make caffeine a morning-only drink and stick to other beverages in the afternoon and evening. Caffeine stays in your system longer than you might think and can disrupt your sleep.

Train for good sleep

Exercise is important to help your body feel ready for sleep, and even just taking a walk can get your blood moving and improve your sleep. It’s best to complete your workouts at least 2 hours before you go to bed so your body is ready to rest.

Naps are nice

Taking a nap might seem counter-intuitive to good nighttime sleep, but short naps of 10 to 30 minutes actually help you gain extra energy during the day and don’t disrupt your sleep. Even a 10-minute nap can improve your alertness for 2-and-a-half hours if you’re sleep-deprived, and you can feel the benefit for up to 4 hours if you are well-rested.

Create comfort

If your bedroom is not a comforting and relaxing place, you’re not going to want to spend a lot of time there. Make adjustments to your bedroom so that it is dark, quiet, cool and cozy. A key factor in the comfort level of your bedroom is the bed itself, so make sure your mattress is big enough so you can move freely, new enough so it doesn’t cause aches and pains, and comfortable enough to support a good night’s sleep.

"Couples who share a double or full mattress each end up with only as much sleeping space as a baby’s crib. Couples should sleep on a queen or king mattress."

Banish worry

If you’re bringing the stress of your job and daily life to bed with you, you’re not going to sleep well. Resolve to keep everything that’s stressful out of your bedroom, so don’t bring in work materials, your phone or even allow yourself to think about work while in your bedroom. You can also gain control over your worries and anxieties by keeping a worry journal. Write about the things that are bothering you so you can work through them instead of bringing them to bed with you.

Pull the plug

Keeping a television, smartphone, tablet, laptop or computer in your bedroom makes it harder for you to sleep soundly. The lighting from electronics actually stimulates your brain while you’re trying to sleep and wakes you up. Keep your electronics in another room and use a simple alarm clock instead of your phone. 

10 Tips to Get More Sleep

The NIH says adults need 7-8 hours of sleep each night to be well-rested, but that most people get less than that. They recommend these tips for getting a good night’s sleep.( Tips for health )

1. Go to sleep at the same time each night, and get up at the same time each morning.
2. Avoid naps after 3 p.m.
3. Stay away from caffeine and alcohol late in the day.
4. Avoid nicotine completely.
5. Get regular exercise, but not within 2-3 hours of bedtime.
6. Don't eat a heavy meal late in the day, but a light snack before bedtime is OK.
7. Make your bedroom comfortable, dark, quiet, and not too warm or cold.
8. Follow a routine to help you relax before sleep (for example, reading or listening to music).
9. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
10. See a doctor if you continue to have trouble sleeping.

Tips for health 

Teens and Sleep

Sleep problems are a special concern for teenagers. The average teen needs about 9 hours of sleep a night, but most don’t get it. According to the National Sleep Foundation (NSF), lack of sleep is linked to depressive mood symptoms in teens. It can also hurt academic performance in the classroom and physical performance in sports.
A sleepy teenager behind the wheel of a car is an especially dangerous combination. The NSF says drowsy drivers cause more than 100,000 crashes each year.
In addition to the sleep tips for adults, teens can also try:

• Avoiding screen time at least an hour before bed
• Banning all-nighters (Don’t leave homework for the last minute!)
• Writing in a diary or on a to-do list just before sleep, to reduce stress
• Sleeping no more than 2 hours later on weekend mornings than on weekday mornings. Sleeping in longer than that will disrupt a teen’s body clock and make it even harder to wake up on time Monday morning.

Tips for health 

Sleep Tips for Cancer Patients

People in cancer treatment may sleep more than usual, or they may have trouble sleeping.

Sleep Problems

Any change in your usual sleeping habits can cause a sleep problem. People who are getting treatment for cancer may get more tired and may need to sleep more than usual. Sometimes, the opposite occurs and people have trouble sleeping. Reasons for changes in usual sleeping habits include pain, anxiety, worry, depression (see the related sections), night sweats, or the side effects of treatment or medicines.

What the patient can do

• Sleep as much as your body tells you to, but when you’re awake, try to exercise at least once a day. Do this at least 2 to 3 hours before bedtime.
• Avoid caffeine for at least 6 to 8 hours before bedtime – longer if it affects your sleep.
• Do not drink alcohol in the evening. It can keep you awake as it “wears off.”
• Drink warm, caffeine-free drinks, such as warm milk or decaf tea, before sleep.
• Use a quiet setting for rest at the same time each day. Take short daytime naps if needed (less than an hour) to avoid interfering with nighttime sleep.
• Take prescribed sleeping medicine or pain relievers at the same time each night.
• Have someone rub your back or massage your feet before bedtime.
• Keep sheets clean, neatly tucked in, and as free from wrinkles as possible.
• Talk with your cancer team about relaxation therapy or getting a referral to a hypnotherapist.

Tips for health 

What caregivers can do

• Help keep the room quiet and comfortable during sleep.
• Offer gentle backrubs or foot massages near bedtime.
• Offer a light bedtime snack.
• Let the cancer team know if the patient seems to be confused during the night.

Tips for health 

Call the cancer team if the patient:

• Is confused at night
• Can’t sleep at all at night

Tips for health 

Why is health so important in our lives?

Why is health so important in our lives?

Health is very important and is well known to everyone. Without good health we won’t be living long and happily.

The main points are here to know the ways to keep good health. There are many ways to maintain health and people personally concerned a lot about good health.

We can list here the main regular ways to keep good health: -

1. Have sound sleep of nearly 7 hours to wake up early morning and can be freshed enough to have at least half an hour walk under the open sky and fresh morning environment.
2. Drink minimum 3 ltrs. of water as the benefits of water to our body are extremes. Our 60% of body is made up of water.
3. I give credit of my good health partly to turmeric milk and so would like you to know how turmeric milk plays its role in our body.
4. Eat balanced diet.

Good health keeps you working and you are mentally and physically active to achieve life goals. Life is meant to live long and happily, caring and helping others.

Good health promote you the routes to earn for luxurious lifestyles and mental peace like heaven.

It always keeps you independent in all respects and you can lead successful life with respect and love from others.

You are the part of society and nation. You also have the responsibilities towards it as a citizen of the country. A good mind and healthy body only can provide supportive hands to it.

Lastly, as we all know health is the true treasure of life. Health is wealth.

Tips for healh  

Small changes can add up to a big difference Tips for health

  Tips  for  health  

Small changes can add up to a big difference

We've all had those well-intentioned moments when we resolve to make sweeping lifestyle changes: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day.
While we should always strive to accomplish these types of health goals, the road to better health doesn't always have to mean making huge leaps.
There are also many smaller steps you can take that will help improve your overall health and quality of life — and because they're things you can easily incorporate into your routine, they'll be easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being.
Try incorporating the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.
for more tips visit Tips for health

  1. Enjoy de-stressing.

Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax.
That's advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines and obesity.
Don't have a lot of time? Don't let that stress you out. As with exercise, even brief periods of relaxation are beneficial.
"Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stressors of everyday life," , MD, a primary care doctor at Rush. "Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energized."
If you can't take a full break from whatever you're doing, try simply taking a few slow, deep breaths in that moment.
"When you slow down your breathing, it helps you relax," . This relaxation response releases body chemicals that relieve stress and may improve immune function.
Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.
for more tips visit Tips for health

2. Put away the salt. 

A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you're cooking.
"It's also a good idea to taste your food before you salt it,". "You may find it doesn't need it."
You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you'll always have them on hand to flavor your foods.
for more tips visit Tips for health

3. Get to bed earlier.

Most of us don’t get the seven or more hours of sleep adults need, according to Quintana.
Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke — regardless of your age, weight or exercise habits.
"If you're consistently sleep-deprived, going to bed even 15 minutes earlier every night could help". Also set a regular sleep and wake schedule, and stick to it — even on days off.
for more tips visit Tips for health

4. Have a glass of red wine.

Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety and depression. So unless there is a medical reason why you shouldn't imbibe, go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.
But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol — even red wine — can cause a variety of health problems, including liver and kidney disease and cancer.
Women, in particular, need to be careful about alcohol consumption. They are at higher overall risk of liver problems than men, so they are more likely to experience liver problems from smaller amounts of alcohol.
For a healthy man, two drinks a day is not likely to do harm; women, on the other hand, should limit themselves to one daily drink.
for more tips visit Tips for health

5. Check your posture and ergonomics.

Next time you're at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed. "You'll feel more relaxed right away,"
The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability.
And if you work at a computer, look at the ergonomics of your workstation — how you fit and move in your environment — to help prevent back and neck strain, carpal tunnel syndrome, eye strain and other occupational injuries.

"A few simple adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support and taking regular breaks throughout the day to do stretching exercises, can go a long way toward creating a healthier and more comfortable workspace,
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  6. Do a crossword puzzle.

Researchers at Rush have found that mentally challenging activities, such as reading, doing crossword puzzles or Sodoku and playing chess, may have a protective effect on your brain.
According to research studies, regularly engaging your mind may help lower your risk for the dementia associated with Alzheimer's disease.
Don't enjoy puzzles or games? Don't worry, . There are other ways to maintain your brain health. Eat with your nondominant hand. Walk a new route home from work. And connect with others — staying socially engaged may also protect against dementia.
for more tips visit Tips for health by bilal

7. Weigh in.

Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer. But for women, there’s another reason to keep pounds from piling on: It will decrease the risk for future pelvic floor disorders, says Cheryl Wolfe, MD, an OB-GYN at Rush University Medical Center.
Pelvic floor disorders are more common in women who have delivered babies vaginally. However, a recent study found that even women who have never had a vaginal birth are at increased risk for urinary stress incontinence if they're overweight or obese.
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8. Make a few dietary substitutions.

• Swap white bread, rice, crackers and pasta for healthier whole grain versions.
• Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats such as beef or pork.   
• Replace one sugary drink (soda, juice, etc.) each day with a tall glass of water.
• If you get hungry between meals, snack on a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus rather than reaching for candy bars or potato chips.

In addition recommends incorporating an extra serving of nonstarchy vegetables into your daily diet.
Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich.
It's no secret that vegetables — especially dark, leafy greens — are good for you. But there's another benefit to packing more veggies into your daily diet: They're rich in fiber and contain lots of water, so they'll leave you full and satisfied without a lot of calories and fat.
There are plenty of great recipes in cookbooks and online — including our recipe library — for tasty yet healthful veggie dishes.
for more tips visit Tips for health

9. Take the stairs. 

The next time you're going to a higher floor, bypass the elevator and climb the stairs instead. You'll get your blood pumping, exercise your lungs and work the muscles in your lower body.
"It’s a great way to add physical activity to your day without having to block out time to exercise," . "I tell my patients to try to walk 10,000 steps each day. Taking the stairs is great exercise and counts toward that total."
All of these small steps can add up to a healthier you.
for more tips visit Tips for health

10. Stretch it out.

"Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age,"
Take a few minutes to stretch out before and after you exercise. If you aren't working out that day, take a few stretch breaks. Find a quiet space in the office where you won't be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store.
Stretching right before bed can also help you relieve tension and help you get to sleep.
And balance exercises — like tai chi — can help dramatically reduce your risk of dangerous falls.
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10 Healthy Lifestyle Tips for Adults

1. Eat a variety of foods
2. Base your diet on plenty of foods rich in carbohydrates
3. Replace saturated with unsaturated fat
4. Enjoy plenty of fruits and vegetables
5. Reduce salt and sugar intake
6. Eat regularly, control the portion size
7. Drink plenty of fluids
8. Maintain a healthy body weight
9. Get on the move, make it a habit!
10. Start now! And keep changing gradually.

1. Eat a variety of foods 

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

• A high-fat lunch could be followed by a low-fat dinner.
• After a large meat portion at dinner, perhaps fish should be the next day’s choice?

2. Base your diet on plenty of foods rich in carbohydrates

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.

3. Replace saturated with unsaturated fat

Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

• We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
• Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
• When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

4. Enjoy plenty of fruits and vegetables

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

5. Reduce salt and sugar intake

A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:

• When shopping, we could choose products with lower sodium content.
• When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.
• When eating, it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.


6. Eat regularly, control the portion size
Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.
Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

• Cooking the right amount makes it easier to not overeat.
• Some reasonable serving sizes are: 100 g of meat; one medium piece of fruit; half a cup of raw pasta.
• Using smaller plates helps with smaller servings.
• Packaged foods, with calorie values on the pack, could aid portion control.
• If eating out, we could share a portion with a friend.

7. Drink plenty of fluids

Adults need to drink at least 1.5 litres of fluid a day! Or more if it's very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.

8. Maintain a healthy body weight

The right weight for each us depends on factors like our gender, height, age, and genes. Being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!

9. Get on the move, make it a habit!

Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:

• use the stairs instead of the elevator,
• go for a walk during lunch breaks (and stretch in our offices in between)
• make time for a family weekend activity

10. Start now! And keep changing gradually.

Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:

• Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
• Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
• Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low fat options instead, eat them less frequently, and in smaller portions.
• Too little activity? Using the stairs daily could be a great first move.

how people eraning in 2090s?

What will the 2090s look like?

1. The biggest change to the labor market in the last decade has been the addition of almost 2 billion laborers to the market.  Opening both China and India to the world has led to tremendous pressures on salaries and labor standards in the industrialised world.  Thus there has been downward pressure on salaries and standards on the international system.  The wages of the world in the future will be set in Mumbai and Shanghai, not N.Y.C. and Los Angeles.  The West will have to compete on the high end in knowledge work, but also will be pressurized by India where educated workers consider 3,000 dollar a year work to be a "good" wage.  Under most threat is work that can be outsourced, only menial service jobs that cannot be sent overseas will be left for the uneducated majority.  This will lead to continued downward pressure on wages for these workers until they will look to protectionism to "save" them.  This ultimately will fail and either we will progress to new forms of capitalism or the mean salaries of these workers will adjust downwards.  On the high end  I see similiar threats.  Only very high level knowledge workers will prosper in this scenario.  As artificial intlelligence evolves we will see even them replaced.  We must evolve a new system that is politically sustainable to the individual countries/regions and adapt.  I am unsure as to the outcome.

1. There is nothing new about technology eliminating jobs -- that's been going on since the earliest farming began to put hunter-gatherers out of work.
   No one can really predict what the jobs of the future will be, but that's the whole point -- innovation frees up labor, making it available to satisfy entirely unforeseen human needs.   If you are using this site it might occur to you than even 20 - 30 years ago no one foresaw all the labor to be needed for managing websites and online social networking.
   
   I know what's NOT going to happen -- people won't be idle and unemployed en masse. People are incredibly useful and flexible economic resources; entrepreneurs and managers will always figure out ways to make money off this resource.

What is bitcoin?

Bitcoin is a cryptocurrency created in 2009. Marketplaces called “bitcoin exchanges” allow people to buy or sell bitcoins using different currencies.

Bitcoin is a new currency that was created in 2009 by an unknown person using the alias Satoshi Nakamoto. Transactions are made with no middle men – meaning, no banks! Bitcoin can be used to book hotels on Expedia, shop for furniture on Overstock and buy Xbox games. But much of the hype is about getting rich by trading it. The price of bitcoin skyrocketed into the thousands in 2017.

Why bitcoin?

Bitcoins can be used to buy merchandise anonymously. In addition, international payments are easy and cheap because bitcoins are not tied to any country or subject to regulation. Small businesses may like them because there are no credit card fees. Some people just buy bitcoins as an investment, hoping that they’ll go up in value.

Buying bitcoins

Buy on an Exchange

Many marketplaces called “bitcoin exchanges” allow people to buy or sell bitcoins using different currencies. Coinbase is a leading exchange, along with Bitstamp and Bitfinex. But security can be a concern: bitcoins worth tens of millions of dollars were stolen from Bitfinex when it was hacked in 2016.

Transfers

People can send bitcoins to each other using mobile apps or their computers. It’s similar to sending cash digitally.

Mining

People compete to “mine” bitcoins using computers to solve complex math puzzles. This is how bitcoins are created. Currently, a winner is rewarded with 12.5 bitcoins roughly every 10 minutes.

Bitcoin’s future in question

No one knows what will become of bitcoin. It is mostly unregulated, but some countries like Japan, China and Australia have begun weighing regulations. Governments are concerned about taxation and their lack of control over the currency.

The anonymity of bitcoin

Though each bitcoin transaction is recorded in a public log, names of buyers and sellers are never revealed – only their wallet IDs. While that keeps bitcoin users’ transactions private, it also lets them buy or sell anything without easily tracing it back to them. That’s why it has become the currency of choice for people online buying drugs or other illicit activities.

How to Earn Bitcoin in 2019 Free Guide for Beginners

BILALALIACADEMY

How to Earn Bitcoin in 2019

In the following article, you’ll find out How to Earn Bitcoin in 2019  and discover a few of the many different ways to capitalize on the cryptocurrency trend and earn Bitcoin in lots of different ways.

IMPORTANT NOTICE

Remember, keeping your bitcoins or altcoins on your exchange wallets is highly insecure. You should never store then on the exchange for longer than is necessary.

Once you purchase your Bitcoin or Altcoins from one of the exchanges that I have listed below, simply move your coins off the exchange and into your own hardware wallet. This is really the only safest way to store digital currency.

1. 

Bitcoin Mining – Number one way of making money with bitcoin.

If you want to put together the largest possible amount of Bitcoin, mining is among your best options. Mining refers to the use of computer hardware to automatically perform a set of mathematical operations, which in turn creates new Bitcoin. The way Bitcoin is set up, only 21 million can ever be produced. At the time of writing this article, about 16.7 million of these Bitcoins have been successfully mined, leaving more than four million on the table for Bitcoin miners.

One way to approach Bitcoin mining is to do it yourself. To do this, you’ll need to invest in a Bitcoin miner. Bitcoin miners are external devices that supply the necessary computing power to produce Bitcoin in today’s high-difficulty environment. The price of a Bitcoin miner will vary considerably based on its processing ability. Small USB miners start at under $100, while larger, more powerful mining devices can run into the tens of thousands of dollars. Although the initial investment of buying a Bitcoin miner can be fairly large, it allows you to produce your own steady stream of new Bitcoin until the full 21 million has been reached.

If you decide to start mining yourself, be sure to keep the peripheral costs in mind.

2.

Bitcoin Faucets

Bitcoin faucets are a bit like micro-tasks in the sense that they pay very small amounts of Bitcoin in exchange for a small amount of your time – often around 1 Satoshi, which is a hundredth of a millionth BTC. In the case of faucets, though, Bitcoin is usually available to be claimed by users at a set interval, such as every five minutes.

3.

Market Bitcoin-related Products

By now, you’ve probably gotten the idea that you can make money with Bitcoin. What you might be more impressed by, though, is the fact that there are ways to make money from Bitcoin without actually owning any. The way to do this is to market profitable Bitcoin-based products and services to the growing audience of people who are interested in the cryptocurrency market.

4.

Do Freelance Work and Get Paid in Bitcoin

As you may already be aware, there is a massive online marketplace for freelance services ranging from writing to website development. Hundreds of sites already exist to connect freelance workers with customers who are willing to pay for their services. A novel twist on this trend has come in the form of a handful of sites that send payments to freelancers in the form of Bitcoin. If you have a useful skill that businesses or other individuals would be willing to pay you for, you may be able to render services in exchange for fairly significant amounts of Bitcoin.

Freelancing in exchange for Bitcoin has two advantages that make it one of the best ways to make a serious entry into the cryptocurrency market. The first is that, unlike mining or investing, there is little or no initial cost for most forms of freelance work. The second is that some freelance jobs can pay amounts of Bitcoin worth dozens or even hundreds of dollars, setting it apart from the other free methods that often involve receiving only a few cents worth of Bitcoin at any one time. If you want to earn Bitcoin at a reasonably fast rate without investing a large amount of money at the outset, freelancing is likely your best option.

Before jumping into freelancing, give some thought to what kind of service you are going to be selling. Some of the most popular options include writing and proofreading services, graphic design, video production, voiceover work, programming and audio editing. Of course, the services you’ll end up offering will depend on your own interests and skills.

5.

Teach Others About Bitcoin

Once you’ve established yourself in the world of Bitcoin, you may decide to share what you’ve learned with others who are less knowledgeable than yourself. Whether it’s Bitcoin investment strategies or how to properly set up a miner, there are people out there who will be extremely interested in learning from your experience. If your content is good and you have valuable information to teach, you can even end up making a decent amount of money form helping other people learn about cryptocurrencies.

One way to get into teaching about Bitcoin is to make YouTube videos about it. Though YouTube certainly won’t make you rich, you can monetize videos with Google’s Adsense program to make some ad revenue from them. If your channel becomes a popular source of Bitcoin and cryptocurrency information, this stream of income could even add up to being fairly appreciable.
If video content isn’t your strong suit, you can also write articles about the ins and outs of Bitcoin. These articles can be posted on your own site, or guest posted on another website in the Bitcoin niche. If you create good written content, you can make good money by selling articles to websites that need them.

Finally, if you’re feeling really ambitious, you can create a course about some aspect of Bitcoin.