How to Improve your Sleep

Sleep is a major part of our lives. What we do know is that sleep has many health benefits and getting a good night’s sleep is the key to feeling energized every day. Understanding sleep can help you improve your health and may even extend your life.

Good sleep 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.

Each individual’s sleep need varies. For the majority of adults, the daily sleep need is between 7 and 9 hours. Some people need even more than 9 hours and others need less than 7, but this is rare. If you are awake and alert during the day and feel satisfied with your sleep, then you are getting enough sleep.

·       Sleeping Place. Is your sleeping space comfortable? Look at light, noise and temperature. How about your bed? Is it too firm or too soft?

·       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.

·       Develop a sleep routine. Going to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like.

·       Try relaxing. Mediate, take a bath, listen to soft music, read a gentle book, get a massage. If worries are keeping you awake, try journalism – it may provide a way for you to “release” the worry onto paper and thus relax and sleep.

·       Eat a balanced diet. We all know that our eating habits are closely related to our health. So it won’t come as a surprise that maintaining a balanced diet and a healthy weight will have a positive impact on your sleep.

How to Stop Alcohol Addiction

Alcohol belongs to a family of poisons. Ethyl alcohol, the main intoxicating ingredient in wine, beer and distilled liquor is a toxic drug which depresses the brain and nervous system. Alcohol is not changed or digested in any way. It is quickly absorbed in the body blood stream and then travels to every part of the body, adversely affecting vital organs like the brain and liver.

Drinking Alcohol Effects: -

• Puffy face with blood shot eyes
• Hoarse voice
• Rapid pulse
• Impaired judgment
• Disturbed sleep

Few vitamins acquired in process of burning alcohol in body, so vitamin deficiency can lead to a convulsions, neuritis disorders of the eyes and impaired memory. Excessive drinking often causes premature graying of hair due to vitamin deficiency. Chronic alcoholism results depletion of minerals in body, particularly Magnesium, which produces symptoms like tremor of hands, feet and tongue.

Dietary Treatment:-

The most effective way to treat alcoholism is to build the body’s nutritional integrity so as to prevent the carving for stimulants like drinks. Take only juice at least 10 days in the beginning: During the juice usually no craving for alcohol. After that diet should consist of whole grain cereals, nuts seeds and sprouts, fresh fruit and veg.

Diet Plan:-

Early Morning: A glass of Luke warm water with half a freshly squeezed lime and teaspoon of honey.
Breakfast: Fresh fruits and a cup of milk.
Mid – Morning: A glass of fresh fruit Juice.
Lunch: Steamed vegetables, whole chapattis and buttermilk.
Mid Afternoon: A glass of carrot or sugarcane juice.
Dinner: A good sized raw vegetables salad and sprouts.

Note: Take frequently small meals rather than two or three large ones. In case of craving for alcohol, take one glass of fresh fruit juice.

Avoid: Sugar, white rice, macaroni and white flour products, meals, strong condiments and smoking.

Other pleasures: Proper rest, exercise and yoga.

By following these easy to adapt tips live an alcohol free life… make your drinking diary and write down daily goals, problems you have to overcome and good thoughts to cut down on your drinking habits.

Tips to Improve Windows Performance by Saving Memory and Increasing Speed

Everybody wants to improve his system Windows performance to improve.There are different factors involved in it and the important one is to  find more free memory. With the following tips, you can save even more memory.

• Clear the startup programs: When you start up Windows, several programs start and get loaded on to memory. These take up precious memory. Ideally, you should remove them using the settings provided in the programs themselves. But, if you can't, then use Startup Control Panel to do that. This program after its installation will be found in the Control Panel.

• RAM: A machine's speed can be simply improved by adding more RAM rather than going for a CPU upgrade. Get some additional RAM and see the improvement. If you have adequate RAM, but memory supply seems to be bottlenecked, then use RamBooster. It routinely frees some memory and can be custom adjusted for your needs. There are several such programs, but most of them make your system unstable. I had found no such problems withRambooster.

• Watch the programs in memory: Using software such as TaskInfo to find out which are the programs that are running in memory and weed out those that you do not need.

• Three-button salute: If you cannot get software such as Taskinfo, then just press Ctrl+Alt+Delete combination once to bring up the Close Programdialog box. Ideally, when you have all programs closed and your taskbar is empty, there should be just three programs in this box - explorer, system tray, and your antivirus program. All other programs should be a waste. Most common culprits are Microsoft office, RealPlayer, Winamp, antivirus scheduler, etc. Just remove all those that are not needed using Startup Control Panel or using msconfig from the Run dialog box.

• Increasing the performance of individual programs: You can increase the speed of a program, by setting the priority of the program's process thread to either High or Realtime. Use TaskInfo (in Win 9x/ME) or Task Manager (in Windows 2000 by pressing Ctrl+Alt+Del). Do not go overboard on this or your system will look very unresponsive.

• Active Desktop: Unless you run stock market price tickers on your desktop, deactivate Active Desktop to save memory. If you have enabled Active Desktop just to enable a GIF or JPEG file as the background, then convert the file to a BMP file and set that as the wallpaper without Active Desktop.

• Plain desktop: Remove the desktop background image and set it None. This will save some memory.

• Screen resolution: Set your screen resolution to 15 bit or 16 bit for both speed and saving memory. Set a higher level only when playing games and other such special stuff that require better resolutions.

• Clean the Desktop: Remove all unwanted icons from the desktop and shortcuts from the desktop and the quick launch bar. If you have shortcuts for CD drives, windows will check for their contents every time it loads up and cause a delay.

• Remove sound events: If you remove the sound events, your operations will get faster and are less likely to hang. To do so, go to Control Panel » Sounds and Multimedia » Schemes and then choose No Sounds