1. Sleep less. This is one of the best investments you can make to make your life more productive and rewarding. Most people do not need more than 6 hours to maintain an excellent state of health. Try getting up one hour earlier for 21 days and it will develop into a powerful habit. Remember, it is the quality not the quantity of sleep that is important. And just imagine having an extra 30 hours a month to spend on the things that are important to you.

2. Set aside one hour every morning for personal development matters. Meditate, visualize your day, read inspirational texts to set the tone of your day, listen to motivational tapes or read great literature. Take this quiet period to vitalize and energize your spirit for the productive day ahead. Watch the sun rise once a week or be with nature. Starting the day off well is a powerful strategy for self-renewal and personal effectiveness.

3. Do not allow those things that matter the most in your life be at the mercy of activities that matter the least. Every day, take the time to ask yourself the question "is this the best use of my time and energy?" Time management is life management so guard your time with great care.

4. Use the rubber band method to condition your mind to focus solely on the most positive elements in your life. Place a rubber band around your wrist. Each time a negative, energy sapping thought enters your mind, snap the rubber band. Through the power of conditioning, your mind will associate pain with negative thinking and you will soon possess a strongly positive mindset.

5. Always answer the phone with enthusiasm in your voice and show your appreciation for the caller. Good phone manners are essential. To convey authority on the line, stand up. This will instill further confidence in your voice.

6. Throughout the day we all get inspiration and excellent ideas. Keep a set of cards (the size of business cards; available at most stationary stores) in your wallet along with a pencil to jot down these insights. When you get home, put the ideas in a central place such as a coil notepad and review them from time to time. As noted by Oliver Wendell Holmes: "Man's mind, once stretched by a new idea, never regains its original dimensions."

7. Set aside every Sunday evening for yourself and be strongly disciplined with this habit. Use this period to plan your week, visualize your encounters and what you want to achieve, to read new materials and inspirational books, to listen to soft soothing music and to simply relax. This habit will serve as your anchor to keep you focused, motivated and effective throughout the coming week.

8. Always remember the key principle that the quality of your life is the quality of your communication. This means the way you communicate with others and, more importantly, the way you communicate with yourself. What you focus on is what you get. If you look for the positive this is what you get. This is a fundamental law of Nature.

9. Stay on purpose, not on outcome. In other words, do the task because it is what you love to do or because it will help someone or is a valuable exercise. Don't do it for the money or the recognition. Those will come naturally. This is the way of the world.

10. Laugh for five minutes in the mirror each morning. Steve Martin does. Laughter activates many beneficial chemicals within the body that place us into a very joyous state. Laughter also returns the body to a state of balance. Laughter therapy has been regularly used to heal persons with varied ailments and is a wonderful tonic for life's ills. While the average 4 year old laughs 500 times a day, the average adult is lucky to laugh 15 times a day. Revitalize the habit of laughter, it will put far more living into your life.

11. Light a candle beside you when you are reading in the evening. It is most relaxing and creates a wonderful, soothing atmosphere. Make your home an oasis from the frenzied world outside. Fill it with great music, great books and great friends.

12. To enhance your concentration and powers of focus, count your steps when you walk. This is a particularly strong technique. Take six steps while taking a long inhale, hold your breath for another six steps, and then exhale for six steps. If six steps is too long for the breaths, do whatever you feel comfortable with. You will feel very alert, refreshed, internally quiet and centered after this exercise. So many people allow their minds to be filled with mental chatter. All peak performers appreciate the power of a quiet, clear mind which will concentrate steadily on all important tasks.

13. Learn to meditate effectively. The mind is naturally a very noisy machine which wants to move from one subject to another like an unchained monkey. One must learn to restrain and discipline it if one is to achieve anything of substance and to be peaceful. Meditation for twenty minutes in the morning and twenty minutes in the evening will certainly provide you with exceptional results if regularly practiced for six months. Learned sages of the East have been advancing the many benefits of meditation for over 5000 years.

14. Learn to be still. The average person doesn't spend even 30 minutes a month in total silence and tranquility. Develop the skill of sitting quietly, enjoying the powerful silence for at least ten minutes a day. Simply think about what is important to you in your life. Reflect on your mission. Silence indeed is golden. As the Zen master once said, it is the space between the bars that holds the cage.

15. Enhance your will-power; it is likely one of the best training programs you can invest in. Here are some ideas to strengthen your will and become a stronger person:

a. Do not let your mind float like a piece of paper in the wind. Work hard to keep it focused at all times. When doing a task, think of nothing else. When walking to work, count the steps that it takes to get all the way to the office. This is not easy but your mind will soon understand that you hold its reins and not vice versa. Your mind must eventually become as still as a candle flame in a corner where there is no draft.

b. Your will is like a muscle. You must first exercise it and then push before it gets stronger. This necessarily involves short term pain but be assured that the improvements will come and will touch your character in a most positive way. When you are hungry, wait another hour before your meal. When you are labouring over a difficult task and your mind is prompting you to pick up the latest magazine for a break or to get up and go talk to a friend, curb the impulse. Soon you will be able to sit for hours in a precisely concentrated state. Sir Issac Newton, one of the greatest classical physicists the world has produced, once said: "if I have done the public any service, it is due to patient thought." Newton had a remarkable ability to sit quietly and think without interruption for very long periods of time. If he can develop this so can you.

c. You can also build your will-power by restraint in your conduct with others. Speak less (use the 60/40 Rule = listen 60% of the time and speak a mere 40%, if that). This will not only make you more popular but you will learn much wisdom as everyone we meet, every day has something to teach us. Also restrain the urge to gossip or to condemn someone who you feel has made a mistake. Stop complaining and develop a cheerful, vital and strong personality. You will greatly influence others.

d. When a negative thought comes to your mind, immediately replace it with one that is positive. Positive always dominates over the negative and your mind has to be conditioned to think only the best thoughts. Negative thinking is a conditioned process whereby the negative patterns are established over and over. Rid yourself of any limitations and become a powerful positive thinker.

16. Make an effort to be humorous throughout the day. Not only is it beneficial from a physical viewpoint but it diffuses tension in difficult circumstances and creates an excellent atmosphere wherever you are. It was recently reported that members of the Tauripan tribe of South America have a ritual where they awake in the middle of the night to tell each other jokes. Even tribesmen in the deepest sleep wake to enjoy the laugh and then return to their state of slumber in seconds.

17. Become a highly disciplined time manager. There are roughly 168 hours in a week. This surely allows plenty of time for achievement of the many goals we desire to accomplish. Be ruthless with your time. Set aside a few minutes each morning to plan your day. Plan around your priorities and focus on not only those tasks which are immediate but not important (i.e., many telephone calls) but especially on those which are important but not urgent, for these allow for the greatest personal and professional development. Important but not immediate activities are those which produce long-term, sustainable benefits and include exercise, strategic planning, the development of relationships and professional education. Never let the things which matter most be placed in the backseat as compared to those that matter least.

18. Associate only with positive, focused people who you can learn from and who will not drain your valuable energy with complaining and uninspiring attitudes. By developing relationships with those committed to constant improvement and the pursuit of the best that life has to offer, you will have plenty of company on your path to the top of whatever mountain you seek to climb.

19. Stephen Hawking, one of the great modern physicists of the world, is reported to have said that we are on a minor planet of a very average star located within the outer limits of one of a hundred thousand million galaxies. Are your problems really significant in light of this? You walk this Earth for but a short time. Why not become devoted to having only a wonderful experience. Why not dedicate yourself to leaving a powerful legacy to the world? Sit down now and write out a list of all that you have in your life. Start first with your health or your family - the things we often take for granted. Put down the country we live in and the food we eat. Do not stop until you have written down fifty items. Once every few days, go through this list - you will be uplifted and recognize the richness of your existence.

20. You must have a mission statement in life. This is simply a set of guiding principles which clearly state where you are going and where you want to be at the end of your life. A mission statement embodies your values. It is your personal lighthouse keeping you steadily on the course of your dreams. Over a period of one month, set a few hours aside to write down five or ten principles which will govern your life and which will keep you focused at all times. Examples might be to consistently serve others, to be a considerate citizen, to become highly wealthy or to serve as a powerful leader. Whatever the mission statement of your life, refine it and review it regularly. Then when something adverse happens or someone tries to pull you off course, you quickly and precisely return to your chosen path with the full knowledge that you are moving in the direction that you have selected.

To be continued

Coffee is actually very healthy. It is loaded with antioxidants and beneficial nutrients that can improve your health. Studies have shown that coffee drinkers have a much lower risk of several serious diseases. HINTSLOADED brings to you the top 9 evidence-based health benefits of coffee, that have been confirmed in actual human studies. Coffee Can Improve Energy Levels and Make You Smarter Coffee can help people feel less tired and increase energy levels. This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world Coffee Can Help You Burn Fat Caffeine is found in almost every commercial fat burning supplement. There’s a good reason for that… caffeine is one of thevery fewnatural substances that have actually been proven to aid fat burning. Coffee May Lower Your Risk of Type II Diabetes Type 2 diabetes is a gigantic health problem, currently afflicting about 300 million people worldwide. It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin. For some reason, coffee drinkers have a significantly reduced risk of developing type 2 diabetes. Coffee May Protect You From Alzheimer’s Disease and Dementia Alzheimer’s disease is the most common neuro-degenerative disease and the leading cause of dementia worldwide. This disease usually affects people over 65 years of age. Unfortunately, there is no known cure for Alzheimer’s. However, there are several things you can do to prevent the disease from showing up in the first place. This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well. Caffeine May Lower The Risk of Parkinson’s Parkinson’s disease is the second most common neurodegenerative disease, right after Alzheimer’s. It is caused by death of dopamine-generating neurons in the brain. Same as with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention. In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60%. It how Coffee Appears to Have Protective Effects on The Liver Coffee drinkers have a much lower risk of developing cirrhosis, which can be caused by several diseases that affect the liver. Coffee Drinkers Have a Lower Risk of Some Types of Cancer Liver and colorectal cancer are the 3rd and 4th leading causes of cancer death worldwide. Coffee drinkers have a lower risk of both. Coffee Does Not Cause Heart Disease and May Lower The Risk of Stroke In fact, there are some evidence that women who drink coffee have areducedrisk of heart disease. Some studies also show that coffee drinkers have a 20% lower risk of stroke. Coffee is The Biggest Source of Antioxidants in The Western Diet For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet. That’s because coffee contains amassiveamount of antioxidants. In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined

Water melons are mostly about 92 percent water but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids but you probably didn’t know that water melon is both a vegetable and a fruit. HINTSLOADED put together in this piece 6 facts you need to know about water melon. Watermelon Has More Lycopene Than Raw Tomatoes Lycopene is a powerful carotenoid antioxidant that gives fruits and vegetables a pink or red color. It’s most often associated with tomatoes, but watermelon is actually a more concentrated source. Compared to a large fresh tomato, one cup of watermelon has 1.5 times the lycopene (6 milligrams (mg) in watermelon compared to 4 mg in a tomato). Watermelon Juice May Relieve Muscle Soreness If you have a juicer, try juicing about one-third of a fresh watermelon and drinking its juice prior to your next workout. This contains a little over one gram of l-citrulline, an amino acid that seems to protect against muscle pain. One study found that men who drank natural unpasteurized watermelon juice prior to their workouts had reduced muscle soreness 24 hours later compared to those who drank a placebo. Watermelon Is a Fruit and a Vegetable Remember how watermelon is related to cucumbers, pumpkin, and squash? That’s because it’s part vegetable and part fruit (it’s a sweet, seed-producing plant, after all). The other clue that watermelon is both fruitandvegetable? The rind is entirely edible. You Can Eat Watermelon Rind and Seeds Most people throw away the watermelon rind, but try putting it in a blender with some lime for a healthy, refreshing treat.Not only does the rind contain plenty of health-promoting and blood-building chlorophyll, but the rind actually contains more of the amino acid citrulline than the pink flesh. Citrulline is converted to arginine in your kidneys, and not only is this amino acid important for heart health and maintaining your immune system, but it has been researched to have potential therapeutic value in over 100 health conditions. While many people prefer seedless watermelon varieties, black watermelon seeds are edible and actually quite healthy. They contain iron, zinc, protein, and fiber. (In case you were wondering, seedless watermelons aren’t genetically modified, as they’re the result of hybridization. It’s Mostly Water This might not be surprising, but it’s still a fun fact; watermelon is more than 91 percent water.This means that eating watermelon with you on a hot summer day is a tasty way to help you stay hydrated and avoid dehydration (it’s not a substitute for drinking plenty of fresh water, however). Some Water melon Are Yellow The Yellow Crimson watermelon has yellow flesh with a sweeter, honey flavor than the more popular pink-fleshed Crimson Sweet. It’s likely that yellow watermelon offers its own unique set of nutritional benefits, but most research to date has focused on the pink-fleshed varieties

Whatever you choose to do with your pubic is totally up to you. Shave it all off, if you wish. Let it all grow out and nourish it with some luxurious bush oil. But medically speaking, there’s some good evidence pointing towards why you shouldn’t remove your hair down there at all. HINTLOADED brings to you in this piece that could happen to you when you shave your pubic hair. private part Injury Apparently, the most commonly reported private part injuries in emergency rooms in the hospital are a direct result of pubic hair removal. This makes sense, if you think about it–a slip of the razor here or splash of too-hot wax there probably leads to some issues in areas where you definitely don’t want any extra abrasions. Increased Risk Of Infection According to a study called “Wax On, Wax Off: Pubic Hair Grooming and Potential Complications,” removing pubic hair can actually increase your risk of sexually transmitted infections. How so? Both shaving and waxing often leads to microscopic abrasions on the skin, which, in turn, makes it easier for viral infections to be transmitted–specifically, gonorrhea, chlamydia, and HPV. Pass Higher Entry For Germs Overall Your pubes are there to protect you from all sorts of infection, not just the sexual kind–removing them leads to an increased risk of dust, debris, and particles entering your v**ina, which can cause general sickness (a cold is a cold, no matter how it got there Insanely Ingrown Hairs This isn’t as bad as STIs and/or private part injuries, obviously, but it’s a pretty good deterrent nonetheless. If you’ve ever shaved your pubes, you’ve probably experience the agony that is an ingrown hair (or two, or twenty) that happens a few days after the fact. ABSCESSES Both shaving and waxing pubes can lead to abscesses on the private part area. What, you may ask, is an abscess? Basically, it’s like an ingrown hair, but on crack–it’s a confined pocket of pus that builds up within the tissues of the body and takes the form of a hard, red lump beneath the skin. It’s often pretty painful, and can either be treated with antibiotics or lancing it.

Here, six reasons your period could be lighter — or heavier— than your girlfriends’.

1. Your Diet Stinks
So you fell off the wagon for a few months— it happens. But a lousy diet doesn ’ t just affect the
scale . “ If women have a few months where their diet is really bad, that can alter menstrual flow, ”
says Dweck. One study of school- aged girls found that students who ate more junk food also suffered from more premenstrual symptoms .
Other research demonstrates that good - for - you nutrients— like omega- 3s and calcium— reduce period pains.

2. Your Age Is to Blame
“ For the first years after menstruation begins , there is no ovulation and longer cycles are common, ” says Mamta Mamik, M. D. , an
assistant professor of obstetrics , gynecology , and reproductive science at the Icahn School of
Medicine at Mount Sinai. As we age , periods normally become more regular and shorter, she
adds . That is until your 40 s or 50 s . Some women experience uncomfortable and haphazard
periods as they enter perimenopause — the stage right before menopause, says Dweck, who adds
that this could include worsening pain or bad bleeding.

3. You Don ’t Exercise — or You Exercise Too Much
There ’s a fine line when it comes to exercise and your period. “ Women who do not exercise at all
may have worse periods than women who do exercise, ” says Dweck. The good news is that
the fix may be as simple as little movement .

Ladies with bad cramps who exercise usually ease their cramping— cardio can improve your
flow and probably lighten your period, she says .

Just don’ t take it too far : “ Excessive exercise can lead to absent or reduced periods due to the
effect on the hypothalamus , which can suppress periods,” says Mamik. This , she adds , has to do
with a low body mass index ( BMI ) — which can lead to amenorrhea (a . k . a . total lack of a period).

4. Weight Woes Are at Play
This one ’ s hard to tease out, but Dweck says that
— in general— overweight women tend to have worse, more irregular periods. Research suggests
that this could be due to hormonal factors , such as amounts of insulin and estrogen .

The key to smooth sailing is landing somewhere in the middle. “ We’ ll see women with eating
disorders or who are athletes with BMIs below 18 or 19, and they will lose their periods, ” says
Dweck. Some theorize this is nature ’s way of preventing pregnancy during times of stress, she
says . Long term , not ovulating exposes you to less estrogen — which can have a negative effect on the bones , putting you at risk for osteoporosis.

5. You’re Not on the Pill
Docs don’ t just prescribe the Pill to prevent pregnancies : “ Taking oral contraceptives makes
periods more manageable and not as heavy, ” says Mamik. It’ s not just the Pill either — while some people report cramping after IUD insertion ,
studies suggest that the devices don’t increase cramping, and contrary to that, many report a decrease in the uncomfortable stomach pains.

6. Something More Serious Is Going On
None of these explanations fit the bill ? “ Periods may be affected by various underlying pathological factors in the uterus , ” says Mamik.
Fibroids ( abnormal growths in or on the uterus) and polyps (benign outgrowths from the lining of
the uterus ) can both make periods heavier and more painful than normal, she says .

Metabolic syndromes like polycystic ovarian syndrome can also cause irregular periods and
prolonged, excessive bleeding, says Mamik. The bottom line : If you ’re getting your period more
often than every three weeks or less often than every five weeks, bleeding in between periods, or
going through multiple tampons an hour , it’ s time to make an appointment with your ob- gyn , says
Dweck.

🍋🍐🍋
Please share this post as much as possible.

Eating Fruit on Empty Stomach

This will open your eyes ! Read to the end and then send it on to all on your e-list. I just did !

Dr Stephen Mak treats terminal ill cancer patients by an "un-orthodox" way and many patients recovered.

Before he used solar energy to clear the illnesses of his patients, he believes on natural healing in the body against illnesses. See his article below.

It is one of the strategies to heal cancer.
As of late, my success rate in curing cancer is about 80%.

Cancer patients shouldn't die. The cure for cancer is already found - its in the way we eat fruits.

It is whether you believe it or not.

I am sorry for the hundreds of cancer patients who die under the conventional treatments.

EATING FRUIT
We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths.

It's not as easy as you think. It's important to know how and *when* to eat the fruits.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS!

FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH

If you eat fruits on empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread and then a slice of fruit.

The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so due to the bread taken before the fruit.

In the meantime the whole meal of bread & fruit rots and ferments and turns to acid.

The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an *empty stomach* or before your meals !

You have heard people complaining :

Every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc.. etc..

Actually all this will not arise if you eat the fruit on an empty stomach.

The fruit mixes with the putrefying of other food and produces gas and hence you will bloat !

Greying hair, balding, nervous outburst and dark circles under the eyes all these will *NOT* happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.

If you have mastered the correct way of eating fruits, you have the * SECRET * of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only * fresh* fruit juice, NOT from the cans, packs or bottles.

Don't even drink juice that has been heated up.

Don't eat cooked fruits because you don't get the nutrients at all.

You only get its taste.
Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice.

If you should drink the fresh fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

You can go on a 3-day fruit fast to cleanse or detoxify your body.

Just eat fruits and drink fresh fruit juice throughout
the 3 days.

And you will be surprised when your friends tell you how radiant you look !

KIWI:
Tiny but mighty.
This is a good source of potassium, magnesium, vitamin E & fiber.
Its vitamin C content is twice that of an orange.

APPLE:
An apple a day keeps the doctor away?
Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY:
Protective Fruit.
Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging and free radicals.

ORANGE :
Sweetest medicine.
Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON:
Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system.

They are also a key source of lycopene the cancer fighting oxidant.
Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA:
Top awards for vitamin C. They are the clear winners for their high vitamin C content.

Guava is also rich in fiber, which helps prevent constipation.

Papaya is rich in carotene; this is good for your eyes.

Drinking COLD water or drinks after a meal = CANCER

Can you believe this ?

For those who like to drink cold water or cold drinks, this article is applicable to you.

It is nice to have a cup of cold water or cold drinks after a meal.

However, the cold water or drinks will solidify the oily stuff that you have just eaten.

It will slow down the digestion.

Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food.

It will line the intestine.

Very soon, this will turn into FATS and lead to CANCER !

It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks.

HEART ATTACK PROCEDURE : ( THIS IS NOT A JOKE! )

Women should know that not every heart attack symptom is going to be the left arm hurting.
K
Be aware of intense pain in the jaw line.

You may never have the first chest pain during the course of a heart attack.

Nausea and intense sweating are also common symptoms.

Sixty percent of people who have a heart attack while they are asleep do not wake up.

Pain in the jaw can wake you from a sound sleep.

Let's be careful and be aware. The more we know the better chance we could survive.

A cardiologist says:
if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.

Generally, vegetables are known to be rich in nutrients especially vitamins. But today, we’ll be taking a cursory look atBitter Leaf. Bitter leaf as a vegetable containsVitamin A, Vitamin C, Vitamin E, Vitamin B1 and Vitamin B2. Made popular by it’s bitter taste, it is used for preparing the well-known Bitter leaf soup. This vegetable is extremely good for the body, health benefits include: 1.Increased metabolism– This is particularly good for anyone who wants to lose weight an bitter leaf provides it. 2. Relieves fever and feverish conditions– Just drink the juice gotten from squeezing the leaves three times daily and watch your health state improve. 3. Reduces the blood-sugar level- Making it very good for diabetic patients. 4.Cures skin rashes, eczema, ring worms- Due to its antibiotic and antifungal properties, it can cure skin ailments. 5. Increases brea$t milk production in nursing mothers. Now you know. Be kind enough to share

Have you been feeling lethargic recently? Do you struggle to stay focused during the day? Is dragging yourself out of bed each morning a chore? Poor quality sleep can be detrimental to your health both physically and mentally, so try these 5 steps for a restful night and improved health. Get a solid 7 to 9 hours sleep each night The majority of adults over 18 require between 7 and 9 hours sleep each night according to a professional sleep study undertaken by the National Sleep Foundation. If you tend to run on less than 6 hours, it’s likely that you’ll find yourself feeling lethargic and rundown throughout the day. Equally, if you sleep for longer than the recommended 7 to 9 hours you could feel just as lousy since too much sleep has an impact on our bodies too. Don’t be tempted to make up for lack of sleep with a marathon 12 hour snooze; it will mess up your sleep pattern and leave you feeling groggy. Aim for around 8 hours every night. Plan a sleep schedule and stick to it Late nights and early starts can leave us feeling lousy, but even worse is an erratic sleep pattern with bedtimes and rise times differing from day to day. You should aim to go to sleep and wake up at the same time each day as much as you possibly can. Once you get into a routine your body will get adjust to it; you’ll fall asleep faster and won’t struggle to get up in a morning. There are a number great ways to get into a successful sleep schedule; ban the snooze b*tton on a morning, avoid nightlights, smartphones and other sources of unnatural light close to bedtime, and above all else, be consistent. Don’t eat right before bed There’s an old myth that eating just before bed leads to increased weight gain, but whilst this isn’t true there are plenty of other reasons why you should avoid eating just before bed. You run the risk of heartburn and acid reflux which can affect the quality of your sleep and cause sleep apnea. Plus, there have even been studies to suggest that eating just before bed can increase your risk of stroke. Aim to eat at least 1 hour before bed, preferably 2 or 3, to minimize the risk. Choose a high quality mattress You may believe you sleep soundly, but a mattress which doesn’t support your body correctly can cause you to toss and turn each night and prevent you from becoming fully rested. A hard, lumpy mattress could trigger pressure points as you sleep, whilst a mattress which is too soft can often cause chronic back pain. If you’ve been feeling lethargic recently it could be time to invest in a new mattress. Spend time researching various mattress types and testing a few out to find out which mattress is right for you. It’s a big investment and it needs to be just right if you’re to improve your sleep quality. Find a way to wind down Feeling overstimulated before bed can make it difficult to drift off and prevent your body from feeling fully rested. In order to avoid this and get a healthier sleep, you must relax your body in preparation for sleep by finding a routine to help you wind down. Unnatural light from televisions, phones and tablets can overstimulate the brain, so although watching a movie or checking out Facebook might feel like you’re unwinding, it could be doing the opposite. Try reading a book or newspaper, listening to relaxing music or meditating instead. No matter how much trouble you have getting a good night’s sleep, implementing a few or all of these tips could help you get the rest you need to stay healthy and happy. You’ll be amazed at what a healthy sleep pattern can do for your physical and mental wellbeing.

STEPS TO IMPROVE YOUR LIFE 1. Give people more than they expect and do it cheerfully. 2. Marry a man/woman you love to talk to. As you get older, their conversational skills will be as important as any others. 3. Don't believe all you hear, spend all you have, or sleep all you want. 4. When you say, "I love you," mean it. 5. When you say, "I'm sorry," look the person in the eye. 6. Be engaged at least six months before you get married. 7. Never laugh at anyone's dreams. People who don't have dreams don't have much. 8. Love deeply and passionately. You might get hurt, but it's the only way to live life completely. 9. In disagreements, fight fairly. No name calling. 10.Don't judge people by their relatives. 11. Talk slowly but think quickly. 12. When someone asks you a question you don't want to answer, smile and ask, "Why do you want to know?" 13. Remember that great love and great achievements involve great risk. 14. Say "God bless you" when you hear someone sneeze. 15. When you lose, don't lose the lesson. 16. Remember the three R's: Respect for self; Respect for others; and Responsibility for all your actions. 17. Don't let a little dispute injure a great friendship. 18.When you realize you've made a mistake, take immediate steps to correct it. 19. Smile when picking up the phone. The caller will hear it in your voice. 20. Spend some time alone.

Every living being always crave for better sleeping experience. Hintsloaded gives you the very simple and practical tips that can help and ensure you get a good night’s sleep. the points are very simple, easy to apply and understand. The following is the list of 5 Things You Must Not Do Before Sleeping At Night 1 – Cold Showers A warm shower about an hour before bedtime can really put you to sleep. On the other hand, a cold water shower will mean it’s time to WAKE UP! So third on your things to avoid before sleeping list is to never take a cold water shower just before hitting the bed. 2 – Eating Heavy / Sugary Foods It is important to eat at least 3 – 4 hours before bedtime. Many say they wake up hungry this way and snacking just before bed helps them sleep longer. That’s not how it works. Eating anything for that matter means, your stomach should do its work. If it is heavy, like a pizza, your stomach will go on frenzy trying to digest it. Sugary foods tend to increase blood sugar and give an energy boost. These things will mean one thing – your body is relaxed and is probably active. How can you sleep then? Dinner should always be a light and healthy one, so you can sleep without nightmares! 3 – Exercise  Exercising is a good thing and when done once you get up, gives you’re the energy boost required and keeps you fresh all day. On the other hand, if you do it at night, you are going to trigger adrenalin rush and release of other “feel good” hormones. By doing this, the energy level will hit a high and you can’t sleep. So never exercise prior to bedtime. 4 – Drinking Liquids Many wake up in the middle of the night, because they want to use the washroom. Water or anything cold just before going to the bed is the culprit. Ensure you don’t drink any liquids before going to bed and make sure to visit the bathroom, before hitting the bed. If you are not a diabetic, there’s no reason for you to wake up at night for using the washroom! so, drinking liquids, whether water or anything is your last item on your list of the things to avoid before sleeping. 5 – Watching TV Many have the habit of watching TV and falling asleep while doing so. Not only is it a criminal waste of electricity, it also deprives you of a good night’s sleep. Any source of light tends to keep you awake and longer. Besides, you tend to remain active longer and only when you are very tired, you might fall asleep. So, when it’s time to sleep, never resort to TV/your smartphone as a sleeping aid. hope you have learnt something New here Today?

Every failed attempt is a new lesson for a greater dream. keep going, you are a reason. #Never loose hope