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How To Prevent Sleep Problems

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How To Prevent Sleep Problems

Leave The Snooze Button Alone

While this can be hard, studies have found that the extra few minutes you have in bed will not help you feel more rested.  It is often better to get out of bed as soon as the alarm goes off or train your body to get up without an alarm.  This might seem a bit extreme, but a study into the role of clocks, melatonin, and light suggests that most people do not have a sleeping pattern that is synced with their social or work schedule.  Ideally, we should all be waking up without the help of an alarm.

 Have Breakfast Immediately

There are many studies that suggest skipping breakfast is unhealthy and will lead to high cholesterol and heart disease.  While this is important, eating breakfast will also prevent fatigue.  According to Science of Us, you should eat breakfast within the first hour of getting up to increase brain stimulation and your mood.

While this is important, you need to have the right breakfast.  This means staying away from sugary cereals as they are likely to cause a sugar crash during the day.  You should look at protein and whole grains instead.  If you drink coffee, you should leave the sugar out as well.

 Get Outside

Getting some natural light will help improve your mood when you wake up.  Getting outside will also help regulate your body temperature.  When outside, you should avoid sunglasses and take in as much vitamin D as you can.

Have Coffee When You Get To The Office

You should have a coffee when you first get to the office to set you up for the rest of the day.  Caffeine can take 30 minutes to hit the system which means you have to prepare in advance if you have any meetings in the mornings.

Start With The Hardest Tasks

When you get to the office, you should tackle the hardest tasks first.  The first few hours of the day is when you are at your best and the most alert.  Easier tasks can be handled later when you have less energy.

Have A Lean Lunch

Your lunch should consist of lean protein, grains, and vegetables.  You should avoid anything too sugary as this will cause a sugar crash before the end of the day.

Have A Coffee In The Early Afternoon

Early afternoon is when most people start to feel tired and will start to struggle with concentration.  This is when you should have another coffee, but should not wait until after 3 pm.  Caffeine stays in your systems for 7 hours and drinking a coffee too late will affect your sleep pattern.

Take On The Simple Tasks In The Afternoon

The last few hours of the day should be spent on simple, but productive work.  This will include filing or answering emails.  Your attention span at this time will be lower averaging 10 minutes at a time.  This is not the best time to handle heavy tasks.

Make Sure Your Bed is Comfortable

 Invest in a good quality bed frame and mattress that supports your sleeping position, if your mattress is old it can prevent you from getting a good night’s sleep and leaving you feeling tired.

 

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How does acupuncture work? All you need to know

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How does acupuncture work? All you need to know

Acupuncture work

Chinese traditional medicine is considered very effective. It consists of many unique methods of treating diseases. Many countries around the world are studying these theories and are beginning to apply them in practice in their clinics. One of these methods is acupuncture. It helps cope with a large list of diseases as well as improve the overall condition of the organism. You can undergo the procedure at a Cross-Up Chiropractic clinic, which employs qualified specialists.

Briefly on the term “acupuncture”

Acupuncture (acupuncture) is an ancient Chinese treatment method. During the procedure, the patient is injected with special needles into the biologically active points. According to Chinese theory, it is believed that the Qi energy is flowing in a person, and only this energy can ensure good health. If it starts to stagnate, various diseases occur. There are over 500 such active points on the human body. They are all connected to each other.

Acupuncture helps:

  • reduce pain;
  • improve the condition of the skin, hair and nails;
  • restore normal hormone synthesis;
  • increase overall immunity;
  • to flush out all the toxins;
  • remove muscle cramps;
  • improve blood circulation.

Acupuncture can really help with a problem with any system of the body.

How does acupuncture work?

A course of acupuncture can only be performed by a specialist who has appropriate training and a license. A person must know when and in what place to insert needles depending on the disease.

The session usually takes place in the comfort of a warm, quiet place on a soft couch. The right amount of needles is injected into a certain part of the body (depending on the problem). The patient usually feels nothing and there is no pain. The session lasts for 15-30 minutes. Then the acupuncturist takes the needles out.

Three to 15 sessions may be needed to improve your health. Everyone feels differently after the treatment. Some feel relaxed and sleepy, others feel a burst of energy.

What can and can’t be done after the procedure?

Immediately after the session, it is recommended that you just lie down for 10-15 minutes and drink water. But these are not all the rules that must be observed. For the duration of the treatment and for two weeks after it, you can’t:

  1. Take any alcoholic beverages. Keep coffee and tea to a minimum. It is better to ask your doctor how much you can drink per day.
  2. Heavy physical activity. Many people feel so energized after the first sessions that they are ready to do something and exercise around the clock. This is not the way to do it. It is better to let the body rest.
  3. Strong drugs like antidepressants, painkillers, and antibiotics are forbidden. Before starting therapy, it is better to ask a specialist about the compatibility of medications and acupuncture.

And the most important point is that for effective results, you need to take a full course of acupuncture. Some patients see an improvement after the second or third time and decide that they have had enough. This is categorically not the way to do it. Only a completed course can benefit the body.

Chinese traditional medicine is considered very effective. It consists of many unique methods of treating diseases. Many countries around the world are studying these theories and are beginning to apply them in practice in their clinics. One of these methods is acupuncture. It helps cope with a large list of diseases as well as improve the overall condition of the organism. You can undergo the procedure at Cross-Up Chiropractic clinic, which employs qualified specialists.

Briefly on the term “acupuncture”

Acupuncture (acupuncture) is an ancient Chinese treatment method. During the procedure, the patient is injected with special needles into the biologically active points. According to Chinese theory, it is believed that the Qi energy is flowing in a person, and only this energy can ensure good health. If it starts to stagnate, various diseases occur. There are over 500 such active points in the human body. They are all connected to each other.

Acupuncture helps:

  • reduce pain;
  • improve the condition of the skin, hair, and nails;
  • restore normal hormone synthesis;
  • increase overall immunity;
  • to flush out all the toxins;
  • remove muscle cramps;
  • improve blood circulation.

Acupuncture can really help with a problem with any system of the body.

How does acupuncture work?

A course of acupuncture can only be performed by a specialist who has appropriate training and a license. A person must know when and in what place to insert needles depending on the disease.

The session usually takes place in the comfort of a warm, quiet place on a soft couch. The right amount of needles is injected into a certain part of the body (depending on the problem). The patient usually feels nothing and there is no pain. The session lasts for 15-30 minutes. Then the acupuncturist takes the needles out.

Three to 15 sessions may be needed to improve your health. Everyone feels differently after the treatment. Some feel relaxed and sleepy, others feel a burst of energy.

What can and can’t be done after the procedure?

Immediately after the session, it is recommended that you just lie down for 10-15 minutes and drink water. But these are not all the rules that must be observed. For the duration of the treatment and for two weeks after it, you can’t:

  1. Take any alcoholic beverages. Keep coffee and tea to a minimum. It is better to ask your doctor how much you can drink per day.
  2. Heavy physical activity. Many people feel so energized after the first sessions that they are ready to do something and exercise around the clock. This is not the way to do it. It is better to let the body rest.
  3. Strong drugs like antidepressants, painkillers, antibiotics are forbidden. Before starting therapy, it is better to ask a specialist about the compatibility of medications and acupuncture.

And the most important point is that for effective results, you need to take a full course of acupuncture. Some patients see an improvement after the second or third time and decide that they have had enough. This is categorically not the way to do it. Only a completed course can benefit the body.

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