Research Supports Starting Kindergarten Early for Advanced Children

Over the years, it has routinely been contested that skipping grades and starting kindergarten early is the best for children who are advanced. Research, however, suggests that advanced children need the challenge early on, and that districts must adapt to optimize results.

For children who skip grades (currently less than 2 percent of all students "[e]ducation researchers generally refer to them as 'accelerated.' It's a catch-all term to describe students who have either entered kindergarten early, grade-skipped or taken single subjects above grade level," according to NPR.

Though it's uncommon for children to skip grades and start early, two new reports from the past few weeks suggest that this should change.

Researchers from the University of Iowa found in their report 'A Nation Empowered' that decades of research conclude acceleration has a positive impact on students, but is constrained by state policies.

To further elaborate on how state policies do more harm than the intended good, a report from the Jack Kent Cooke Foundation "notes that 20 states specifically prohibit children from entering kindergarten early," according to NPR.

And for states that don't prohibit whole grade-skipping, they have extensive testing requirements that make the process a challenge. This second report focuses specifically on the disadvantages low-income, gifted students face when such constraints hold them back.

Part of the reason behind schools' deterring advanced students from skipping ahead is because many involved are worry that the challenge of keeping up with older children then sets them back.

But research indicates this might not be a long-term issue: "A 2006 study found that the youngest students in a given class, at first, do indeed struggle to keep up. But as time goes on, differences in achievement fade away," the article said.

Indeed, the alternative to keeping advanced students from getting ahead could be disengaging them.

"Tracy Cross, the president of the National Association of Gifted Children (NAGC) and a contributor to the 'A Nation Empowered' report, said that when high-achieving children aren't challenged, they get bored and run the risk of becoming disengaged."

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8 Common Pifalls of a Romantic Relationship

Relationships can meaningful, enjoyable, and absolutely loving. They can also be destructive, unpleasant, and hateful. Romantic relationships are often the most impactful and profound accords you will engage in. They are often the cause of much joy and/or pain.

Whether or not you experience a blissful romantic relationship or a torrid one, they are challenging. It is often difficult for people to adjust to sharing their life with someone else. As humans, we seek to obtain romantic partnerships during our lives, but we have the tendency of coming into conflict with one another.

Some romantic relationships are able to overcome this conflict and continue to flourish for long periods of time. Others are unable to last. Often couples are simply not right for each other for one reason or another. People change, and amidst this change, romantic partnerships become increasingly difficult to maintain.

But why do so many romantic relationships fail? It is not necessarily unfavorable when relationships end. Often they end for a very good reason and both parties are better off because they gained new perspective from the experience.

Despite the benefits that result from a broken relationship, most people would agree breakups are quite difficult and painful. So how do you build for your next relationship or how do you strengthen the current relationship you are in? What are the pitfalls of romantic relationships that cause unnecessary strife and misery?

1. Unrealistic Expectations for Yourself

You have to look yourself in the mirror and be honest with yourself. In spite of your desire to believe otherwise, you are not a relationship superman or superwoman. You have to have realistic expectations for yourself throughout the relationship, just as you have for all aspects of your life.

The more pressure you put on yourself to be the “perfect” partner, the more likely you are going to come up short. Trying too hard is only going to put strain on you, your partner, and the relationship. A healthy relationship will flow naturally, expectations will be realistic, and the connection is not forced.

If you are in a relationship, and you notice yourself trying so hard to make everything just right for your partner, but at the end of the day you still don’t feel worthy enough or you feel your partner doesn’t find you worthy enough, you are setting unrealistic expectations for yourself.

I’m not suggesting you don’t make an effort to be a wonderful partner, but there are limits to what you can do in the relationship. Understand those limits for yourself and simply enjoy being with your partner. You can only make yourself happy in the relationship—no one else.

2. Unrealistic Expectations for Your Partner

Don’t have unrealistic expectations for your partner. You expect that your partner is going to respect you, care for you, love you, and not hurt you. These are realistic expectations anyone who is in a romantic relationship doesn’t even think about because they are straightforward. There might be more expectations you can add to this list, but this list shouldn’t be excessively long.

Often people get into relationships for the wrong reasons. They expect their partner to make them happy or they expect their partner to be a personal servant. These are examples of unrealistic expectations that can be detrimental to any relationship, especially a romantic relationship.

If you embark into a relationship with gaudy expectations for your partner, prepare to be disappointed. Unless your partner is so in love with you that he or she is blinded, the chances of this kind of relationship lasting and being fulfilling for both people, are very slim.

3. The Need to Be Right

Let go of the need to be right. This one simple change will bring you much more satisfaction in your personal life. It is especially important for the foundation of a strong relationship.

When you are in a romantic relationship you are going to experience conflict and disagreements. You are going to know when you are right and you are going to know when you are wrong. If you and your partner both surrender the need to be right, there will be less arguing and more resolving of problematic situations because you are both looking out for what is best for the relationship—not what is best for the individual.

Just because you let go of the need to be right doesn’t make you a pushover or a weak human being. You will know when to stand up for yourself and speak your mind on important issues. Letting go of the need to be right suggests that you are comfortable with yourself and your partner, and you have complete respect for the relationship.

4. Jealousy and Other Fear-Based Emotions

Jealousy, anger, fear, insecurity, unhappiness, selfishness, control destroy romantic relationships. When you are jealous you don’t trust your partner. If you don’t trust your partner, than how are you supposed to build a long-lasting relationship together?

Jealousy can come in many forms, but it is rooted in fear: fear that your partner is going to cheat on you; fear that your partner doesn’t love you enough; fear that your partner is going to leave you; fear that you aren’t good enough for your partner.

Quite often these fears are self-created. Your mind plays out scenarios and you believe them. Perhaps you were hurt or wronged in past relationships so you decide to carry fear based emotions into your next relationship. Especially when there is no basis for the fear than you are setting yourself up for failure.

If you have sound reason to believe your partner is cheating on you or mistreating you in some way than speak with your partner or end the relationship. It is not worth putting yourself through emotional hell by being jealous and afraid.

5. Selfishness

A romantic relationship is a partnership. In order for a partnership to work and be successful both sides have to be willing to share with one another. Both sides have to be willing to be selfless to the other person.

Many romantic relationships fail because people are too selfish. Being selfish is not beneficial for anyone much less someone in a relationship. Selfish people are generally viewed as difficult, and often they isolate themselves from others. People don’t want to be around people who only take but never give.

It is important to keep yourself in check when you are in a relationship. Ask yourself what you can do for your partner today to help him or her. Hopefully serving your partner in this way is pleasurable for you.

I think people sometimes develop the misconception that being in a relationship means you abdicate your freedom or independence. I disagree with this because I think it is constructive for partners to be independent people while also maintaining their relationship status. Partners don’t have to be attached at the hip.

Being independent in a relationship doesn’t make you selfish. Independent people are comfortable on their own, but also relish spending time with their partners. Selfish people use their partners for their own personal gain or profit, as they do most people they encounter in life.

6. Defensive Attitude

Has your partner ever asked you to do something, for example, help more around the house and you immediately go on the defensive? You refute your partner’s claims that you aren’t helping enough by describing examples of all those times you were helpful. Instead of listening to what your partner is saying you create stories in your mind that your partner doesn’t appreciate you.

I have been there and done that. I was the best defender in my past relationships because I couldn’t put my ego aside, and listen to what my partner was saying. Instead of trying to understand what she wanted, and discovering how I could be more helpful in the relationship, I shifted into defensive mode. Many people do this in romantic relationships because they interpret a criticism from their partner as an insult and a personal attack.

There is a tendency for partners to take each other too seriously. Conflict is created when partners take what each other says and does very personally. Taking things personally from your partner, someone whom loves you and doesn’t want to hurt you, is quite frankly, toxic for a relationship. You will know when words and actions from your partner are harmful, and require you to respond in a stern manner. Until that moment try to let the minute stuff go.

7. Grudges

It is noxious in any relationship to hold grudges. Don’t hold grudges with your romantic partner unless you want to experience loads and loads of negative emotion.

Your partner is going to make mistakes. He or she might get agitated with you or say something that you don’t agree with. Learning to forgive and forget will strengthen your relationship. It will build a foundation that will give you the tools to conquer any adversity that confronts your relationship.

If your partner does something truly destructive that you are unable to overcome then perhaps ending the relationship is best for the both of you. Even in these instances forgiveness is the best medicine for you to move on.

Grudges are wasted energy in a relationship. It takes more physical, mental, and emotional energy to hold onto a grudge than forgiving your partner and releasing the pent up anger. As I said previously, your partner is not trying to hurt you so try your best to move on.

8. Conditional Love

Conditional love implies there are fulfillments required from your partner in order for him or her to receive your love. This is a recipe for an unhappy and unloving relationship.

Love your partner freely because you enjoy loving him or her. Don’t love your partner with expectations that he or she does something for you. This will lead to destructive behaviors and consistent arguing.

Unconditional love is the key to making a romantic relationships blossom. Love your partner despite his or her flaws because no one is perfect. This begins with acceptance of your partner no matter what. If you can’t accept your partner, you can’t love your partner unconditionally. Love your partner for no reason at all just as you love yourself and be grateful he or she is in your life.

Enjoy your romantic relationship. Being in love is one of the great experiences of life so give yourself and your partner a chance to savor this experience. Let go of the very controllable pitfalls that obstruct long lasting and joyful relationships. Resolve issues in the relationship together as a team. Don’t hold onto negative emotions, rather communicate openly with your partner. Love and be loved!

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10 Reasons Why Coffee Drinkers Are More Likely To Be Successful

I love coffee. I hope you do too. There is a ritual that comes with making it and the smell is wonderful. While others are yawning and trying to get their days going, coffee is like a punch in the face to wake you up into the real world. Perhaps you drink coffee all the time or merely sometimes, yet do not quite fully understand how pivotal it is to your success. If so, here is some news for you!

1. They are more physically active

When caffeine enters your blood stream, it acts like fuel. It also increases the adrenaline level in your body to significantly enhance your physical performance. Some suggest that you have a cup of coffee roughly an hour before you hit the gym or engage in a physically engaging exercise.

2. They have fewer health risks

According to some studies, those who drink coffee tend to have a lower risk of type 2 diabetes. Following this report, studies also showed that diabetics were less likely to die from the disease if they were coffee drinkers. Coffee also works against cardiovascular disease.

3. They are smarter

The caffeine in coffee blocks the adenosine in the brain, which is an inhibitory transmitter. That is why coffee drinkers have higher energy levels. Their brains function at significantly higher levels. Coffee improves reaction time, memory, and general cognitive function.

4. They have healthier brains

Studies have shown that coffee works against brain diseases such as Alzheimer’s and Parkinson’s. Although there are no cures for these diseases, coffee drinkers are less likely to have Alzheimer’s and Parkinson’s.

5.They have fewer bouts of depression

According to a Harvard study, drinking several cups of coffee could reduce the risk of suicide in men and women by about 50 percent. Drinking cups of coffee keeps your spirits high, as it makes you 10% less likely to bedepressed. Although the protection from depression may not be attributable to caffeine, according to researchers, the coffee’s mood-lifting effect may be traced to its anti-oxidants.

6. They have longer life spans

According to studies and based on the health benefits attached to drinking coffee, people who drink coffee have a longer life span, as they are less susceptible to premature death and the negative effects of heart diseases, cholesterol intake, and blood pressure.

 7.They are not prone to obesity

Sluggishness and obesity do not belong to the coffee drinker. In most fat burning supplements, you will find caffeine. According to studies, caffeine is a fat-burning substance that boosts your metabolic rate by 3-11% and increases your fat burning by 10-29%.

8. They are funny and interesting to be with

According to a study conducted in the United Kingdom, those who drink coffee are more exciting to work with and add more fun to the workplace. They tend to be team players and love to engage others in a discussion or activity.

9. They earn more money

In a study conducted on workers in the United Kingdom, it was discovered that coffee drinkers earn 2,000 pounds more than their counterparts who drink tea. According to the study, coffee drinkers are less likely to be late for work than tea-sippers.

10. They are high achievers

In an article by the Guardian, it is noted that drinking coffee is part of the identity of high achievers. With a desperate need for time, a cup of caffeine is what drives and kick-starts a day. Rather than slowly rolling out of messy beds, the coffee drinker is ready to meet his goals as quickly as possible.

If you have enjoyed reading through this post, make yourself another cup of coffee and make a toast to success! You may have just increased your chances of being a success.

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5 Things We Should Spend More Money On, And 5 Things We Should Not

Imagine that you are sitting on the front porch of your house sipping lemonade with your family on a warm summer’s night. You sit back and reminisce with them about how you… bought the newest HG TV?

Materialistic gratification only lasts so long. It is said that our brains adapt to  happiness. With materialistic things buying our happiness, we are successful for a brief moment. New things will lose their shine and we will lose our interest.

Instead of spending your money on things that will eventually be obsolete, try spending it on something that will make lasting memories. Memories become a part of our lives forever and help make us who we are. The good experiences will forever stay good in your mind forever and the bad ones turn into a funny anecdote in the future.

Below is a list of 5 things you should spend less money on and 5 things you should spend more money. Use these tips to save money so that you can spend it on experiences that will enrich the lives of you and those around you.

5 Things you shouldn’t spend too much money on:

1. Electronics

Electronics in this day and age are almost a necessity, but that doesn’t mean that you need to spend money to get the newest thing. The shiny new feeling of your devices are very short lived and it is almost guaranteed that there will be a newer and better model of the whatever device you own within the next year.

2. Home Decor Fads

There will always be a new popular theme to decorate your home with. You don’t have to spend hundreds of dollars to get the signature look you see in the magazine; there are always do it yourself ways to achieve the same look. You can make it an experience and a time to bond with friends and family.

3. Cars

Keeping up with the newest car models is not a smart lifestyle unless you can pay each of them off by the time the next model comes out. This is a way to get you into a never ending hole of debt. You will never have the title in your hands if you keep trading your car (half paid off) for this current year’s model (which probably cost more).

4. Newest Fashion

You don’t have to feel guilty about giving into buying new clothes, bags and shoes once in a while. But when it gets to the point where you are trying to get each new bag or pair of shoes for about $300 plus dollars, maybe you should skip out on one of these and save the money for something else. There is always going to be a new fad and there is no point on spending all your hard earned money and losing precious closet space on it.

5. Jewelry

Fancy jewelry is nice to have for formal occasions, at the office and when dancing on your night out. If you can afford to buy a two thousand dollar watch, good job. For the rest of us, there is a fine line between accessorizing and going into debt for shiny things.

5 Things you should spend more money on:

1.Education

There isn’t another feeling in the world that can compare to the feeling of starting to understand another language without thinking about it. Though some language classes are very pricey, they are worth it. Taking classes on different cultures, religion and different professions will open your mind to a whole different world.

It does not mean you need to convert your religion or change your job. It will simply mean that you have walked into a classroom with an open mind and have added the things you have been taught to your vault of knowledge. You may never know when it can come in handy.

2.Traveling

Traveling can be pricey at times, but it creates memories that last a life time- even the bad experiences. Typically we all laugh about the bad experiences later on in life. One trip to Europe can cost someone the same as good laptop and the long trips can cost less than a car you don’t really need but want.

Trade all those materialistic things in for a night under the Northern Lights, a kiss on the Eiffel Tower, or a long journey backpacking through the Alps.

3.Music

Learning to play an instrument is a great start to a new tradition in your family. You can pass this down to your children and make new memories. That is, of course, after you have told them about the ones you have when you learned to play.

You can also venture out and spend about a dollar or two to take a chance on a new genre. Who knows, you could end up with a couple (or a couple hundred) songs added to your music library.

4.Books

Book are always going to be something different with each reader that turns its’ pages. It is a completely different experience using your imagination to put the author’s words into images in your head. Books won’t ever require you to turn them on, charge them or restart them. They are things you can pass down from generation to generation.

It is a much different experience to sit somewhere, with a book in hand, with absolutely no distractions. Books are portals to explore completely different worlds with a turn of a page.

5.Food

Trying new food goes hand in hand with traveling the world. Instead of spending a few hundred on a bag, save it for some great food when out and about. Take some cooking classes on food from different cultures. In Italy, they offer cooking classes at a vineyard. You can learn from an Italian chef how to create a great meal. It is something you can take back home with you and teach friends and family.

There are several chocolatiers in Belgium that are worth spending the extra dime to appreciate a perfectly crafted truffle.

Remember…put your money into things that will create memories over the instant materialistic things. You don’t have to spend all of it on creating memories but if you do, it won’t be something you regret.

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10 Easy Ways To Practice Mindfulness

In this fast moving external world, we have lost our inner connection. Every day is a struggle. Everyone is fighting for some position. You don’t have time for yourself.

You are always trying too hard to get noticed. But, have you ever noticed your inner world? You are always running after something. But, have you ever taken a simple walk in your inner kingdom? You are always frustrated after your hectic appointments. But, did you schedule any internal meetings?

This is the time to answer all these questions by practicing mindfulness

1. Live in the moment

Enjoy your present without connecting the events with your past and future. You don’t have to worry about anything because things unfold in a natural manner. Peel off all the insecurities and just concentrate on your work. Embrace the freshness of this moment to analyze the beauty of NOW. Mindfulness means to be aware of what is happening in the present moment.

In order to live this moment, you have to love your job, your surroundings, your life. Do everything with pure joy. Stop listening to all those people who try to dilute your presence. Start doing all the things you always wanted to do. Start making a wish list of all the things which are close to your heart.

2. Accept things as they are

It is a human tendency to wish for better things. Nobody is satisfied with their present conditions. But, a mindful person doesn’t judge. By accepting things, we realize their true worth. Things are not good or bad. We create all the mental tags.

You are  blessed with unique powers. So, build up your self-confidence and don’t try to modify your true personality. Surround yourself with people who accept you and have faith in you. Do not change things because you can’t accept them. Change only those things in which you enjoy the whole process of learning new things.

3. Use the Power of Visualization

Whenever you are feeling down, close your eyes and visualize your aim of life. In a matter of seconds, you will be transported to your dream land. It is an awesome place where you can do all the things you dream of in a free manner. You must take out some time for this exercise. You will definitely spend some quality time.

4. Practice Mindful Eating

Enjoy your food by chewing it properly. Chewing breaks down your food into small particles for proper digestion. Eat food for nourishing your body only. Recognize your non-hunger triggers to breaking free from food cravings and compulsive overeating. Do not upset your digestive system by eating more. It will have harmful effects on your body.

5. Start your day without any gadgets

What’s the first thing you do when you get out of bed each morning? If you check phone, you are not alone. Many people start their day by checking their phones. Instead of checking office emails or the notifications of your social media profiles, take out some time for meditation. Plan out your whole day in a systematic manner. Don’t make any excuses and shift your focus towards this wonderful and productive exercise.

6. Accept your weak points

As nobody is perfect, you must accept your imperfections. If we are not fully aware of our mistakes, we may not only miss what is most significant in our lives but also fail to recognize our true potential. Instead of suppressing your mistakes, analyze them mindfully. A successful person learns from the mistakes only.

Highlight your weak points and start working on them. If you can’t solve your problem, ask for some assistance from trustworthy people. You will not become small by asking. Share your problems with your friends and stay away from ego clashes. It doesn’t matter if they laugh at you. Today, they are laughing at your foolishness. Tomorrow, you will smile at their innocence.

7. Take small steps

Design your successful road map by taking small steps. As Rome was not built in one day, your dream plan will also take some time.  You must give preference to quality over quantity.There is no need to rush into anything. Otherwise, you will spoil the essence of the whole journey.

Take small breaks from your work. Go out for a weekend trip with your friends and family. Make small targets and celebrate all small achievements. Start staying away from all the things that will deviate you from your real path. Don’t get carried away by the lavish lifestyle of the people, don’t waste time on ‘overnight success’ stories. In the long run, there is no shortcut to a successful life. Always remember one thing: Slow and steady wins the race.

8. Wait Patiently

Waiting at the red light, waiting for someone, waiting in the line for something. All these examples are very common in our personal life. The best way to tackle this problem is to shift your focus. Calm down and concentrate on the things around you. If this doesn’t work, focus on your breathing. You just have to observe your breathing pattern.

9. Free yourself from all distracting thoughts

Thoughts are the temporary guest only. You are not your thoughts. So, don’t get carried away by all your disturbing thoughts. In a state of mindfulness, you observe your thoughts and feelings from a distance only. You have the power to inflate or deflate their presence.You can’t stop this kind of thoughts completely. But, as soon as they enter your mind, you must disconnect them from yourself.

Start writing a journal every day. Without thinking too much, jot down your true feelings. It proves to be a great stress buster. In this way, you will clear all the distracting thoughts.

10. End your day on a positive note

Before going to sleep, recollect all the sweet moments of the whole day. Appreciate all the sweet and small moments. Be thankful for everything.  Do not waste time in getting irritated by your stressful moments. You will get nothing in return except more stress. Analyze your depressing moments of the day and look out for a positive solution.

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How to Have Good Sleep ?

How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.

The secret to getting good sleep every night

Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.
The key, or secret, is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.
The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.

How to sleep better tip 1: Keep a regular sleep schedule


Getting in sync with your body’s natural sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake-time even on weekends.Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days.Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
How to sleep better tip 2: Naturally regulate your sleep-wake cycle

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.
Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.

How to sleep better tip 3: Create a relaxing bedtime routine

If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

How to sleep better tip 4: Eat right and get regular exercise

Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it's counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep, plus smokers experience nicotine withdrawal as the night progresses, making it hard to sleep.

You’ll also sleep more deeply if you exercise regularly. You don’t have to be a star athlete to reap the benefits—as little as 20 to 30 minutes of daily activity helps. And you don’t need to do all 30 minutes in one session. You can break it up into five minutes here, 10 minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.
Some people prefer to schedule exercise in the morning or early afternoon as exercising too late in the day can stimulate the body, raising its temperature. Even if you prefer not to exercise vigorously at night, don’t feel glued to the couch, though. Relaxing exercises such as yoga or gentle stretching can help promote sleep.


How to sleep better tip 5: Get anxiety and stress in check

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day.
If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime.
If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.

How to sleep better tip 6: Ways to get back to sleep


It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you’re awake or your inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body.Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up. Also avoid screens of any kind—computers, TV, cell phones, iPads—as the type of light they emit is stimulating to the brain. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.

How to sleep better tip 7: Cope with shift work sleep disorder


A disrupted sleep schedule caused by working nights or irregular shifts can lead to sleepiness in the work place, affect your mood, energy, and concentration, and increase your risk of accidents, injuries, and work-related mistakes. Shift workers tend to suffer from two problems: sleeping at home during the day and staying awake at work during the night. To avoid or limit these problems:Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation from mounting up. If that’s not possible, avoid rotating shifts frequently so you can maintain the same sleep schedule.Avoid a long commute that reduces sleep time. Also, the more time you spend traveling home in daylight, the more awake you’ll become and the harder you’ll find it to get to sleep.Drink caffeinated drinks early in your shift, but avoid them close to bedtime.Take frequent breaks and use them to move around as much as possible—take a walk, stretch, or even exercise if possible.Adjust your sleep-wake schedule and your body’s natural production of melatonin. Expose yourself to bright light when you wake up at night, use bright lamps or daylight-simulation bulbs in your workplace, and then wear dark glasses on your journey home to block out sunlight and encourage sleepiness.Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise.Make sleep a priority at the weekends or on your nonworking days so you can pay off your sleep debt.

How to sleep better tip 8: Know when to see a sleep doctor

If you’ve tried the tips above and are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self–help, you are still troubled by any of the following symptoms:Persistent daytime sleepiness or fatigueLoud snoring accompanied by pauses in breathingDifficulty falling asleep or staying asleepUnrefreshing sleepFrequent morning headachesCrawling sensations in your legs or arms at nightInability to move while falling asleep or waking upPhysically acting out dreams during sleepFalling asleep at inappropriate times

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Why are We Afraid of the Dark :( ?

Why Are We Afraid of the Dark ?

When a normal fear becomes intense, persistent and irrational, it develops into a phobia. Achluophobia andNyctophobia are two terms used to describe a phobia of the darkness or the night.

Origins

Some experts believe that fear of darkness is genetically-coded in humans: our ancestors were simply afraid of being eaten by nocturnal predators. While the senses of other nocturnal creatures evolved over time to compensate for lack of light, humans remained comparatively helpless in the dark.

In a study of lion attacks on 474 humans in Tanzania from 1988 to 2009, 60% were attacked between 6 pm and 9:45 pm. 40% were attacked at any other time.

Most of the attacks occurred during the span of darkness between sunset and moonrise, a period of time that lengthens following the full moon. Hourly attacks were 2 to 4 times higher in the first 10 days after the full moon than during the 10 days before it.

Children’s Fear of Darkness

Fear of darkness is one of the most common fears among children.

Fear of darkness is most prevalent in children between 4 and 6 years old.

It begins to decrease in the majority of children after age nine.

Sigmund Freud believed that our fear of darkness is linked to separation anxiety and the absence of our mothers. He wrote, “The yearning felt in darkness is converted to fear of darkness.”

102 children between 8 and 12 years old were asked to list what they fear. The children mentioned a total of 49 different situations or stimuli. “The Dark” was the third most listed, with 17 children (16.7%) citing it as something they feared.

It’s Not Only Kids Who Are Afraid

For some, fear of darkness persists into adulthood. In 2001, a Gallup poll found: 5% of adults say they are afraid of the dark. 8% of these adults were female and 2% were male.

A recent study of 93 undergraduate students hints that the percentage may be even higher. Many adults experiencing insomnia may be afraid of the dark.

Of those who reported being afraid of the dark, 46% were poor sleepers and only 26% were good sleepers.

The researchers created an objective test to verify the responses. Participants listened to bursts of noise through headphones while in a bedroom with the lights on and then with the lights off. Poor sleepers were more startled by noises and these reactions were heightened when the lights were off.

The Dark Consequences

Studies have shown that darkness is good for us and not embracing it might actually be harmful. Prolonged exposure to light before one goes to sleep suppresses the release of the sleep hormone melatonin and may increase risk of mood disorders, sleep disorders and obesity.

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See How Much Water You Use Everyday

Water is one of the most important aspects of human life on earth and yet most people have no idea how much they use on a daily basis. The abundance of water makes it easy to forget that all the technology we utilize can require upwards of 1,200 gallons a day in the rich world. A simple shower can use up to 11 gallons of water alone. A bath is almost twice as much.

Even the clothing that we wear can require thousands of gallons in order to create and a couple of pounds of meat can require the same. Overall, living in the rich world can be comfortable, but often leads to over consumption of water while there are over a billion people with no access at all. For all of us, this should be food for thought.

Every Last Drop.co.uk interactive page

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