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Top 10 Ways to Sleep Better

According to health experts, sleep plays a very important role in our well-being. During sleep, our mind and body goes through a regeneration process that prepares us for the activities ahead of us for the next day.

When we lack sleep, we can experience sleepiness, weakness, irritability, and slow response. That is why it is recommended to have at least eight to ten hours of sleep each day. But what if you really have trouble sleeping?

Here are the top ten things you can do sleep better:

1) Do some light exercises before going to bed. Doing a few stretches or going for a short walk can help you fall asleep more easily. If you’re too busy to exercise during the day, doing so at night will be good for your mind and body.

2) Clean up your bedroom. The bedroom should be a place where you can feel calm and relaxed. If you’re room is cluttered or messy, it can make you feel uncomfortable and it can add up to your stress.

3) Play a relaxing music. Listening to a low sound of relaxing music will soothe your mind and body.

4) Soak in a tub or take a shower. Feeling clean and refreshed before going to bed will help ease your tension and stress through out your day.

5) Don’t take your work to bed. Your bed should be a place to relax, take a rest, and sleep. If you’re a workaholic, avoid the tendency to do some work while you’re waiting to feel sleepy. Also, don’t watch tv or work on your computer at least thirty minutes before going to bed. The light from the screen mimics day light and disrupts your biological clock.

6) Set a definite sleep schedule. It may take a while before your body takes your cue but if you keep sleeping on the same hour every night, you can see a difference in your sleep pattern.

7) Skip the coffee. Although some people can drink coffee late at night and have no trouble sleeping, it will certainly not help you sleep better. Softdrinks, coffee, tea, chocolate and other beverage that contains caffeine all have the same effect. Try drinking a glass of warm milk instead.

8) Avoid oversleeping during the day. Taking a nap in the afternoon is healthy, but if you sleep more than an hour during the day, it will really be difficult for you to feel sleepy at night.

9) Have an early dinner. If you’re in the habit of eating a heavy meal, you’ll have more trouble sleeping. As your stomach digests your food, your body is also alerted. Having your dinner at least three hours before you sleep will do the trick. Nevertheless, hunger will also keep your from sleeping. If you feel hungry, have a light snack like oat meal or cereal.

10) Write your journal. Writing is an effective way of relieving stress or relaxing your mind. Instead of meditating on the negative, keep your thoughts focused in the positive things. For instance, you can write down at least three things you are grateful about for that day. No matter what happens, there is surely something to be thankful for, always.

Top 10 Ways to Avoid Bad Credit

There’s really no big secret in avoiding bad credit. They key is a balanced view spending money and a good amount self-discipline. Here are the top 10 ways you can do to avoid bad credit:

1. Use credit cards wisely. Having at least one or two credit cards are great tools in building credit. However, if you own too many, it’s too easy to overspend. Use your credit cards only when you are sure that you can pay back your balance in full on or before your due date of payment.

2. Budget your cash. Creating a budget plan is often overlooked but it will help you allocate your monthly salary more efficiently. If you find that your monthly income isn’t enough to cover all your expenses, then it’s about time to start making some changes in your lifestyle.

3. Reality Check. Are you living within your means or have you been spending beyond your true capacity? Take an objective examination of how you’ve been handling your finances. Are your expenses way more than what you earn in a month? Think about ways on how you can save even just a few cents in every aspect of your daily living and see how much you can make if you add up all your savings.

4. Get a lower rate credit card. If your current credit card has a very high interest, why not look for a credit card with more reasonable rates? Just be careful in choosing your new credit card and check all the costs that come along with it aside from the APR. Furthermore, do not close your old credit card especially if you’ve had it for a long time. Instead, use it once every few months to purchase a small amount to keep it from closing out.

5. Cut costs. Again, there are many ways in which you can cut your expenses. For instance, perhaps you can subscribe to lower cable plan, avoid long distance calls, use coupons in your grocery shopping, bring along a packed lunch to work, or carpool with your friends. Be as creative as you can.

6. Claim your unclaimed benefits. Are you a single parent? A senior citizen? Are you entitled to a benefit that you haven’t paid obtained? The money you get out of it can be a big help in paying some of your debts.

7. Pay your debts on time. This can be obvious but you’ll be surprised how any people get stuck in bad credit because they either forgot, overlooked or deliberately refused to pay their bills on time. Never delay or miss on your payments regardless of what type of credit it is.

8. Set aside savings. Do you have an emergency fund? Do you regularly put in some of your money in your savings account? It’s very important to be prepared for the unexpected. What will happen if you’re suddenly laid off from work, or if you got sick? You should have some fund in your bank that is good to financially support you and your family for at least six months.

9. Get a medical insurance. Do you have a health insurance policy? Hospital bills can put you in a bad debt situation as quickly as you can imagine. Having a health insurance protects you from unnecessary trouble when an emergency arises.

10. Check your credit report. When was the last time you’ve seen your credit report? All consumers are entitled to a free copy of their credit report once a year from any of the three major credit bureaus (Experian, Equifax, TransUnion). Regularly keep track of your account to be sure that you’re always in good credit standing.

Top 10 Tips to Improve Your Body Posture

Correct body posture is important in keeping good health. Good posture helps our internal organs and our nervous system function better. It also prevents muscle and bone diseases. Furthermore, good posture makes a big difference in enhancing a person’s physical appearance. Here are some tips on improving your body posture:

1)Whether you’re standing or sitting, keep your back straight and feel your spine lengthen. Tuck in your stomach and bring your chest out by keeping your shoulders back. Keep your head straight so your chin is at the same level with your shoulders. Try to relax and breathe in and out slowly.

If you’re sitting, keep your feet flat on the floor. If you’re standing up, keep your feet parallel so that your body weight is evenly distributed. This should be constantly practiced until you can maintain the same body position unconsciously. You should not feel any pain or pressure on your back.

2)Do muscles strengthening exercises. Lifting light-weight dumbells as you stretch your arms sideways is a good exercise to improve your posture. Make sure that you are keeping the correct body position and that there is no strain in your back.

3)Do stretches several times a day. This is especially important if your work requires that you sit on your computer for long hours. Take breaks by standing up, tilting your head to four directions and rolling your shoulders and your arms in circles. Reach up and stretch your arms, legs and body. Breathe in and breathe out slowly as you feel your whole body relax.

4)Remind yourself to straighten up. If you’re used to slouching your back, you may need something to keep your posture in check. Try associating one particular object to your posture. For instance, each time you see your watch, you should be reminded to straighten up or you can use post it notes in front of your working table or your computer as a reminder.

5)Bend your knees when stooping. If you need to pick up an object from the floor or if you need to lift heavy objects, do not put strain on your back by forcing to reach the object. Instead, bend your needs slightly before reaching the object.

6)Use a chair with the right height and back support. If your work requires you to sit for long hours, make sure that your chair is high enough so that your feet flatly reach the floor. Choose a chair with a high back for support. You can also place a pillow behind your lower back to keep you from slouching.

7)Use a table with the right height. A table that is too low or too high will cause you to lean too low or strain your back and will not help improve your posture.

8)Use a firm bed. A bed that is too soft does not help in keeping the back straight and relaxed. Do not use a pillow that is too high. Instead, use a pillow that provides just the right cushion to your head.

9)Get support from your friends and family. Your friends and your family members can keep you reminded about your posture. Ask them to remind you each time they see you slouching.

10)If you experience back pains when trying to straighten your back, see a doctor or an orthopedist to correct the problem right away.

Top 10 Tips for a Healthier Hair

Having a shiny, healthy, and beautiful hair is no secret. Here are the top ten tips you shouldn’t miss:

1. Use a shampoo that is right for your hair. Hair shampoos are made to match different hair types. Whether you have oily, dry or normal type of hair, using a specific shampoo will ensure that your hair is treated correctly. Avoid using shampoos that contain harmful chemicals. Instead, look for shampoos that make use of natural and gentle ingredients.

2. Go easy on the shampoo. Shampooing your hair everyday can make it dull and dry. Shampoo your hair on alternate days or at least three times a weak, especially if you’re just at home or your hair has not been exposed to dirt and pollution. Make sure that you rinse your hair properly to avoid dandruff.

3. Use a conditioner. A conditioner after every shampoo is a must especially for people with dry hair. However, make sure that your hair is rinsed well afterwards. If you have oily hair, you can skip on daily conditioning, and use conditioner at least once a week instead.

4. Never brush wet hair. Hair is especially delicate when wet and brushing can cause it to break easily. Use a fine-toothed comb instead and comb it gently. If you have curly hair, gently comb the tangled ends first before combing your way up to the scalp.

5. Skip the blow dry. Blow drying your hair excessively can make it brittle and dry. If you must use a blow dryer, make sure that it’s set on medium heat and never place it directly to your hair. Keep it at least six to eight inches away from your hair. As much as possible, let your hair air dry for most days.

6. Have a hot oil treatment at least twice a month. Hot oil treatment is a great way to improve the condition of your scalp, get rid of dandruff, make your hair stronger and bring back the shine to your hair. If you can’t go to a salon for a hot oil, you can use a coconut oil, heat it in a pan until just warm enough, and massage it into your hair. Wrap a hot towel and leave it for at least 15 to thirty minutes. Then, wash your hair with a shampoo afterwards.

7. Brush your hair before you sleep. Brushing your hair gives your scalp a massage treatment and helps get rid of tangles. However, do not over do it. Just a few brush strokes will do.

8. Go easy on the color. Coloring or adding highlights to your hair is a great way to enhance your look. However, use only brands of hair dye that have proven safe ingredients. Color your hair only once every six months to avoid damage. And don't forget to use moisturizing and conditioners that are especially made for color-treated hair.

9. Have your hair trimmed at least once a month. The ends of the hair can become weaker and tangled as it grows longer. To prevent tangles and split ends, trim at least a centimeter from your hair each month.

10. Eat healthy. Eating healthily will also make your hair healthy. Vitamins E, B, C and essential oils are excellent for making your hair strong, shiny and healthy.

Top 10 Tips for a Healthier Skin

All of us want to have healthy, glowing skin. Beautiful skin makes a person look younger and more attractive. More importantly, healthy skin protects us from unwanted elements around su. How can you maintain a beautiful, healthy skin in 10 easy ways?

1. Watch what you eat. Healthy skin should start from the inside. Fiber-riched foods should be a large part of everyone’s diet. Fiber promotes the elimination of toxins and wastes in our body, does making skin healthy and glowing. Fresh fruits and vegetables must always be included in every meal. Wheat bread is a good substitute for white bread and a bowl of cereals or oat meal for breakfast is always welcome.

2. Exercise. Some people overlook the importance of physical activity especially those with busy but inactive lifestyles. Exercise greatly improves blood circulation and keeps our muscles, bones, internal organs and skin healthy. If you spend most of your time sitting in front of your computer, better take a break for a few minutes of exercise and relaxation. Stretching, brisk walking or running on the treadmill at least 15 to 30 minutes a day will make a big difference in your life.

3. Replenish liquids in the body. Drinking water at least eight to ten glasses a day will not only prevent dryness of skin, it will also help your liver and kidneys function better. Be sure to drink plenty of water especially when exercising or doing strenuous activities to avoid dehydration. Watch your water intake too during the colder season when you don’t feel thirst at all. Replenish your body with water and drink fresh fruit juices as well.

4. Exfoliate your skin. Our skin needs exfoliation at least twice a week to get rid of dead skin and eliminate clogs in our pores. Body scrubs with grains are a great help in exfoliating the skin. Just make sure that you don’t use body scrub in your face where skin is thinner and a lot more sensitive. You don’t always have to buy expensive body scrubs in the market. You can also use homemade exfoliating scrubs which are made from natural food ingredients.

5. Follow the three-step facial regimen. When it comes to caring for your face, the three step-step facial regimen is a must. Cleanse, Tone and Moisturize is a daily ritual you should never forget for your face. Use a mild facial cleanser to get rid of dirt. Afterwards, gently apply toner on your face and neck. Finish it up with a moisturizer to replenish the lost moisture before you sleep.

6. Have enough sleep. Stress can really add years to your real age. Sleeping at least eight to ten hours a day is the best way to revitalize your skin. Sufficient sleep will also improve your mood and vitality.

7. Never sleep with your make up on. However tired you may feel at the end of the day, never ever go to bed without removing your make up. The skin rejuvenates at night and if you have your make up on, it will not be able to breathe properly. As a result, your skin may break out and your pores will get clogged. So never, ever sleep with your make up on.

8. Keep out of too much sun. Exposing your skin under the sun’s harmful rays can greatly damage your skin. If you must go out, don’t forget to apply your sunscreen. Make sure that it has at least 30 to 45 sun protection factor (SPF) to block out the UVB rays from the sun. However, just because you’ve applied a sunscreen doesn’t mean you can stay under the sun for long hours. Remember sunblocks do not have the ability to block UVA rays, which are also harmful to our skin. Wear a shades, a hat or bring an umbrella for added protection.

9. Take your vitamins. Health supplements help our body stay strong and healthy and rejuvenate our skin. Antioxidants Vitamins A, E, C, B6 and B12, glutathione are on top the list. Essential fatty acids like Omega-3, Omega-6 and others are also great for our body and skin. Ask your doctor about the right kinds of supplements you should take.

10. Don’t forget your feet. Sometimes, the feet can be taken for granted. Keep your feet smooth by using foot scrubs at least twice a week. Soak your feet in warm water with a foot soak solution to soften the soles and get rid of corns and calluses. After scrubing and rinsing, don’t forget to apply moisturizer or lotion to keep it soft until the morning. Applying petroleum jelly on your feet each night will also keep your feet softer.