Do You Experience Sleepless Nights? Quick Overview of Insomnia

Everybody experiences an occasional sleepless night.
Sometimes we just can’t seem to fall asleep quickly, or we might wake up during the night more than once and find we just can’t get back to sleep easily. Then, the next night, we have no problem. Sleep once again comes to us easily. We fall asleep quickly and sleep through the night.
We often instinctively find ourselves using natural ways to help fall asleep when a sleepless night is an occasional occurrence and it isn’t a continuing problem. This may involve taking a hot bath or doing a relaxing mental exercise.
But if you find that either or both of these problems (can’t fall asleep or lay awake after waking in the night) lasts for nights on end, you may be battling with Insomnia.
When you experience difficulty getting to sleep or staying asleep or having non-refreshing sleep for one month, this is classic definition of Insomnia.
If you find yourself experiencing any of the below symptoms for more than a month you should consider the possibility that you are experiencing Insomnia.
• Fall asleep during the day
• Lay awake in the middle of the night
• Feel tired or exhausted during the day
• Don’t feel refreshed when you wake up
• Have Difficulty falling asleep many nights in a row
• Wake up several times during the night for no obvious reason
As soon as you recognize the problem you should begin to explore why you are experiencing a Sleep Challenge and if it is Insomnia, or another sleep related problem.
These are some of the most common and easily identifiable causes of Insomnia:
• Worry
• Headaches
• Physical Pain
• Anxiety or Stress
• Incomplete Tasks
• Alcohol Consumption
• Exercising too late at night
• Uncomfortable bedroom environment
• Eating the wrong the foods or too late at night
• Drinking Caffeinated Beverages too late in the day
• Not properly winding down as bedtime approaches
There exist many natural solutions to most Sleep Challenges. One can find a way to Cure insomnia by using many natural techniques and mental exercises. Sometimes you just need to make a change in your evening or daily routine, or foods you eat.
If you want to Sleep better to enjoy life more, it is time for you to explore various tools that are available for you to use to naturally promote relaxation of your mind and body and to help fall asleep.
One simple way to discover these solutions is to keep a Sleep Journal.
There are many factors involved to determine what can be causing your sleeping difficulties. In a Sleep Journal you will keep track of many pieces of your life relating to your daily routine, including when and what you eat or drink, exercise, and your nightly routine. You can also record what is stressing you during the day, or at night.
Practicing good Sleep Hygiene is an important factor to getting a good night Sleep. Many people don’t realize how some things they do every day or in the evening affect their ability to get a good night Sleep.
Using a Sleep Journal is one way to help you determine if you are practicing good Sleep Hygiene or if there are pieces of your daily and nightly routines that you need to improve or change to help fall asleep easily and stay asleep at night.
Insomnia can have a very negative impact on our health and ability to enjoy a productive and joyful life.
There have been various recent studies that show that a lack of sleep can lower your immune system’s ability to fight infections and being well rested can help you fight off germs. Not getting enough sleep at night may be the reason you catch colds, or experience the flu more often than other people around you.
Another serious problem is daytime sleepiness. Sleep deprivation can be as dangerous as drinking and driving. It is a common cause of auto accidents. If you find yourself feeling sleep when driving, take a break.
And it can actually be the cause of Depression, not just a symptom. When we don’t sleep well, the whole world looks less bright and we are less able to handle small or large challenges that come our way everyday.
These are just a few reasons you would want to resolve your Sleep difficulties quickly and get back on a path to optimal health by easily falling into a restorative sleep every night.

Five Tips for Remembering Dreams

Dreams hold the key to a more peaceful life. They contain answers to life’s problems, whether financial, personal or professional. During the third of your life when you’re sleeping, you can access all the guidance and answers you need. In fact, you can sleep your way to success! All it takes to remember your dreams and unlock this wonderful information are the following steps:
Purpose: Become the “Purposeful Dreamer”A�. Before you go to bed, write down a question you need an answer to in a notebook or a Dream Journal. Or, write a letter to your spiritual guide or to the “Dream Master” with your concern.
Prepare: Be sure to have a notebook or a Dream Journal and pen by your bedside. Repeat the question you wrote down, and affirm that you will remember your dream and/or answer in the morning. Expect the answer; expect the dream.
Practice: For thirty days, write in your Dream Journal anything you remember, whether a word, a feeling or, even a song. Pick up a pen and write down either your dream or “I remember, I remember, I remember” and see what comes to mind. You might be surprised and recall your dream!
Patience: Have patience. If you haven’t remembered your dreams in years, then it just might take awhile to recall them. Every night pose a question. Lightly place your attention on what you want to know and your patience will pay off.
Persistence: Keep on writing down a question; keep on expecting a dream.
You will be richly rewarded!

Should You Be Paranoid In What You Post Online?

Not long ago, I was having an interesting conversation with someone online, and the gentleman mentioned to me, that “maybe I shouldn’t be telling you any of this.” Apparently, the information was somewhat secret and might indeed, if it got out into the world that is, cause a problem for the other parties involved, not him of course, he was a neutral party, more of an observer, however he was in the flow of information you see.
Okay so, let’s talk about this, should you be as paranoid as my acquaintance is online? Well, yes, you should be somewhat paranoid in some regards. For instance, if you are in college and putting pictures of yourself online, or involved in conversations that might hurt your prospects for getting a job in the future someday – then you should be thinking here. Ask yourself, do you want your future co-workers to know this information, or the human resource department for instance at the company you may in the future work with?
You might read a couple of interesting pieces in the WSJ from November of 2010 titled; “Facebook Says User Data Sold to Broker” and “FaceBook in Privacy Breach” – because if you think your amusing pictures and comments are safe, you might want to re-think it all, seriously.
And, if you are a small business person, do you really want your competitors to know things? I can tell you that there are still scoundrels out there who will go through your trash, and would gladly search an skip-trace you online, and probably will if you become a threat to their businesses in the market place.
Andy Grove, former CEO of Intel, nice guy actually, once wrote a book titled; “Only the Paranoid Survive” and he’s basically correct. So, a little healthy paranoia, and it is probably a good thing? Okay so, Andy Grove was hardly alone in his advice. You see, Winston Churchill once said; “Loose Lips Sink Ships!” And anyone in Naval Intelligence will tell you the same. Luckily, I am quite a trustworthy individual, so no worries here with my acquaintances secret, and even though he had juicy stuff – Yeah! His secret is safe with me.
Still, when it comes to online information, do the prudent thing, and think twice – and that reminds me there was an interesting set (series) of articles in the Wall Street Journal lately called “What They Know” and some of the subtitles tell the story;
“Scrapers Dig Deeper for Data on the Web” “A Web Pioneer Profiles by Name”
“The Web’s New Gold Mine – Your Secrets””Web Privacy Inadequate – FTC Says a Do Not Track System is Needed”
Seriously, don’t do anything you are going to regret in the future some day. Please consider all this. And if you have additional comments, I surely hope you will email me your thoughts on the topic.
References:
1. “Only the Paranoid Survive – How to Exploit the Crisis Points That Challenge Every Company and Career” by Andy Grove, President and CEO of Intel, Currency DoubleDay Publishers, New York, NY, (1996), 210 pages, ISBN: 0-385-48258-2.2. Wall Street Journal article; “Using Software to Sift Digital Records” by Nathan Koppel, November 23, 2010. 3. Wall Street Journal article; “Some Data Miners Ready to Reveal What They Know” by Emily Steel, December 3, 2010.

Be A Fat Loss Winner – Should You Stop Losing Weight?

I hear this over and over, several times a day in fact. It’s these words, “I want to lose weight.”
I’d say back “You should watch your diet by eating clean, workout with moderate aerobics and strength train several times a week”.
I also remind them to stop “losing weight”. Yes, you heard me, focus on stop losing the weight.
Why? The scale can give you the information that may not be in your favor especially if you lose digits on the scale. The reason, if you are exercising and following a healthy, supportive diet, you can build muscle and become leaner, and maybe you didn’t lose anything scale weight number. However, you are leaner therefore your measure or health and fitness has improved. If you follow the scale, you might be discouraged to see you didn’t drop weight.
On the other side, if lost the lean muscle on your frame and you lost scale weight because you lost the lean muscle, then, you’ve completely destroyed your metabolism. Do you see where I’m coming from? Don’t slow your metabolism, the key is speeding it up.
Ingrain this in your mental muscle, your brain, to be healthier and fitter equals “reduced body fat percent” Increasing muscle mass is a good thing when it comes to losing fat. So don’t lose important muscle mass. You should think this, muscle equals metabolism.
Now, if your grossly overweight, yes, a reduction in the number on the scale is a sign of improvement. This is an example of how people are constantly glued to what number is “on the scale” and not considering several more important factors such as how they look in the mirror, inches lost and how much they’ve lowered their body fat percentage.
Now, some quick tidbits on strength training so you can reduce body fat:
– Struggle A little. Give your body some a challenge with a slight overload on the weight you use. A repetition range of 8 to 10 reps with a little “struggle” for you but you practicing in good form is an easy way to gauge if the weight is heavy enough.
– No Bouncing. During your repetitions, especially at the bottom of the movement, never bounce. And if you are using heavy weights, you could damage the tendons around the joint.
– Stretch It. Stretch the muscles during and especially after the training session to aid in the recovery process. It doesn’t have to take long, even five minutes can help.
With anything, especially living a healthier lifestyle, you need to be persistence and consistent with your habits.

Epidemic Victus Cadaver – A Journal by Nicholas Berry

I love a good horror story! Fangs, fur, things that go bump in the night and zombies, especially zombies. Lately it seems as if hordes of these mindless ghouls have invaded pop culture. There are so many movies about these predators and their insatiable appetites for human flesh, but not so many books. Epidemic Victus Cadaver: a Journal by Nicholas Berry fills a void. It’s a good zombie tale and it’s written with a twist. the author puts his own spin on this horror story by telling it in the form of journal entries.
It’s 2007 and a journal is discovered in the charred remains of a residential area. It’s a rural area although the location is not disclosed. The journal was kept by a man who barricaded himself in his house while surrounded by the undead. The only sound he hears is a DJ who is still able to broadcast. The effects of his isolation begin to wear on him as the threat to humanity grows. Will he survive or succumb to the living dead?
Berry does a good job providing a quick and entertaining read. His style is realistic and makes the story seem believable. It’s not all blood and gore, there’s a decent plot and a fair amount of action. The sympathetic protagonist is a survivor, someone you can relate to. He does what he can to stay alive while fear and seclusion take a toll on his sanity. You’ll be cheering him on. If you are a fan of the horror genre and psychological thrillers you will probably enjoy this one.
Publisher: (January 15, 2010)
ISBN: 978-0557255252
Paperback: 154 Pages
Price: $10.50

Keeping a Lower Back Pain Journal

Keeping a journal after incurring a back injury can be quite helpful. Sometimes even necessary. Especially as it relates to an injury that happened while at work or one that is the direct result of a motor vehicle accident.
Without keeping some detailed notes at the ready, we must rely completely on our long term memory for dates, times, places, events, and people we meet. Just to name a few! It can happen that very quickly our lives become confusing and details become blurred…
Immediately after a physician’s appointment, spend a few minutes writing down all that you can remember about the encounter. What did he say about your condition? Did he order or want to order any special testing? When is your follow up visit scheduled? Anytime you can document these details about your case, you make it easier to stay on top of your care and remain organized. This will immediately become apparent to you six months after seeing the physician and you are able to better recall you conversation with him/her than they can with you!
Keep with your journal copies of any reports you can get your hands on. This includes physical therapy or chiropractic notes. The results of any MRI, EMG, CAT scans, and x-ray reports. Even go so far as to save appointment cards and receipts for any out of pocket expenses. You may eventually get reimbursed. Make photo copies of physician referrals or prescriptions for medication he/she has prescribed.
Keep a notepad by the phone and record telephone numbers and names of people who call you. Write down as much of the conversation as you can remember. You are not allowed to record another person unless you tell them they are going to be recorded ahead of time and they in turn give you permission. Be sure to check your local or federal laws to be sure!
Bottom line is don’t rely on anyone else to remember all the things about you and your lower back condition. This applies to you whether you are building a case or not. You must be your own best advocate when it comes to managing yourself and the things that might ultimately affect you financially.
As you keep detailed records and copies in your journal, it will be less likely that you will end up in a “he said, she said” argument. Most likely they will not be as prepared to pull out a trusty journal like you and produce some hard evidence.
Good Luck,
Tommy Hoffman, P.T. “Permanent Lower Back Pain Relief”

The Power of Gratitude

Gratitude. A simple definition describes it as feeling of thankfulness or appreciation. While that is technically accurate, gratitude is so much more. Being able to understand the power of gratitude is to realize its ability to unlock the door to amazing clear sight, love, joy and healing. It is truly one of the best gifts there is and it is free. With November being the month for Thanksgiving, it is a perfect time to explore or reacquaint yourself with gratitude.
Gratitude changes your outlook from looking through a lens of lack to looking through a lens of possibility. They are two very different places for your spirit to sit. Words are power and it is your choice what words you give life. You can talk yourself into struggle and hopelessness or you can chose words that acknowledge the gifts, talents, experiences and people in your life that edify your soul. Being grateful lays the ground work for changing circumstances.
Gratitude comes in big and small packages and can bring laughter or tears or both. It can catch you at unexpected moments that are so surprising, it leaves you standing in awe or on your knees with your arms stretched open wide and thankful, so thankful. It can come at a quiet time while you are looking at your sleeping son who is now twenty, but you swear for just a second he was two again. It can come while walking out of in a hospital exit with your father who has spent two months in there beating unbelievable odds. It comes when the words your mother said to you years ago that did not make sense then, just clicks in place like a divine puzzle providing the words of wisdom you needed to hear today.
Opening your heart to gratitude leaves you open to healing that allows forgiveness, unconditional love and the acceptance that we are all imperfect, but still worthy of love in that imperfection. It allows you to look at things and people from new perspectives and see them as the wonderful prisms that they are. Oh, the possibilities.
Keeping a journal is a wonderful way to either begin or end your day in gratitude. I recently heard a story of a young man who created a ‘Book of Yeah’ that he carried with him. When he noticed someone having a bad day, he asked them to write what they were grateful for in the book. Not only did this change their disposition, he has an invaluable account of human perspective, perseverance and amazing moments. Try that if you dare. Pay it forward.
This year at the Thanksgiving, go around the table and let your guest say what they are thankful for. You may even ask them to write it down in a Thanksgiving journal that you keep from year to year. The answers will set the right tone for the day and may even start a new tradition.
“There are only two ways to live your life.
One is as though nothing is a miracle.
The other is as though everything is a miracle.”
– Albert Einstein

Info on the Latest Stats For Internet Radio

Internet radio is audio broadcasting that’s transmitted via the internet. There are several internet radio stations that are associated with traditional radio stations or networks, as well as a number of internet-only radio stations.
According to an article in the tech section of the Wall Street Journal in November of 2009, the distinction between online and traditional radio stations is beginning to melt away. This has led to increasing competition in online radio and the emergence of more innovative forms of radio. Furthermore, wireless internet radio devices and smart phone applications are encouraging more people to listen to online radio.
Internet radio is particularly popular with expatriates and those who don’t have access to local stations that suit their interests. Internet stations are accessible from just about anywhere in the world, and services offered include a variety of musical genres, sports, news, talk, and any other radio format heard on traditional stations.
According to a 2008 survey, 13% of Americans listen to internet radio, and that percentage continues to increase. Unlike traditional radio stations, radio stations offer more than just a passive listening experience. For example, on crowd-sourced online radio stations, listeners can vote songs up or down to shape play lists.
Advertising Opportunities
Internet radio provides businesses with an abundance of advertising opportunities because it attracts a higher income audience and listeners of various ages from around the world. Furthermore, according to statistics, internet radio listeners are highly loyal. The majority of them visit their favorite online stations at least once a week. In order to make your sales messages stand out in the minds of frequent listeners, it’s recommended to hire a professional voice talent who can create convincing, memorable voiceovers that reinforce your company’s brand image.
The Importance of Compelling Station Imaging
In order to attract listeners to your online radio station in the first place, it’s essential to have radio imaging that makes a lasting impression. The choice between a female radio voice and a male radio voice for your station imaging will largely depend on your target audience and the type of content your station primarily delivers.
Hire a professional voice talent to deliver promotions, station IDs, and other kinds of radio imaging to set your station apart from the competition. Internet radio is saturated, so it will take some innovation, creativity, and exceptional voice over talent to get your station noticed.

A Gratitude Journal – How Expressing Gratitude Can Transform Your Life in Difficult Times

A gratitude journal? What if you feel like times have been tough and you don’t have much to be grateful for? What if you feel like you’ve got every right to wallow in misery? You may have the right, but is that really serving you? Read on to discover how expressing gratitude can help you turn things around.
Tough times make it hard to remember that we do have a lot to be grateful for no matter what. And at no time is it more important to make the effort.
And why? Whether or not you believe in the Law of Attraction, you have to admit that things always seem to come in groups. When good things happen, then they keep on happening. And when bad things happen, they keep going from bad to worse.
So why not believe? It clearly works, and it will help you focus on the things you do want — so that you can draw more of them into your life.
And that’s exactly where a gratitude journal comes in.
By focusing on and writing down all the things we’re grateful for, i.e., the good things that have been happening in our lives, we will draw more things that we’ll be grateful for.
Writing things down gives them extra power, and it also allows us to reread what we’ve written. So if we should forget our many blessings, we can always review them at any time.
So go ahead and pick up a notebook or a pretty journal. Make it something special. Keep it by your bedside or somewhere else where you’re likely to see (and use) it every day. And start recording your blessings.
And if you’re stuck for what to be grateful for, start with the simple things.
Food on the table. A roof over your head. Something to wear (even if it isn’t quite what you would like to have). Maybe a job to help you earn a living. Or friends who care about you. Family members who love you.
And don’t forget your health, your well-functioning eyes, ears, limbs, etc. Make adjustments for what works in your life.
Be grateful for any money that is coming into your life — even if it’s not as much as you’d like. It’s a start, and gratitude for it will help you draw in more. You can even express gratitude in anticipation of what you expect to get.
Don’t worry. You won’t jinx it. To the contrary, you’ll increase the chances that it will appear.

Newspapers Can Make Money Online

You can’t eat page views for dinner.
American newspapers are finding that out the hard way as their disastrous decision based on the “information should be free” mantra to give their content away on their web sites has led to failure. While this has probably been only a minor factor in the demise recently of the Rocky Mountain News, Seattle Post-Intelligencer and Tucson Citizen and the comatose financial state of many other papers, it has become a great motivator.
Now, momentum is building the other way … instead of sitting back and wistfully hoping that a high number of pageviews would generate a demand for advertising, which hasn’t happened, publishers are actively looking at a variety of methods to make money online.
“For many years, I have been concerned that so many newspapers tried to charge for access to their brands and content in one medium … print … while giving it away in another medium, online,” says former Wall Street Journal publisher Gordon Crovitz.
“This had the unintended consequence of signaling to readers that the value was less online. Newspaper publishers hoped that online advertising would be enough to support their digital operations and indeed hoped that it would be the growth engine for the entire news franchise, print and online. Alas, online advertising only grew to the trees, not to the sky.
“Now, with online advertising in cyclical decline, news publishers of all kinds … newspapers and magazines but also online-only news organizations … see that it’s hard to support a news department with only the advertising revenue stream.”
Of the various pay possibilities, the most likely to gain widespread use in the future of journalism is …
SUBSCRIPTIONS. The Arkansas Democrat-Gazette, which long has been the only sizable metro paper to charge for its web site, makes readers pay $4.95 a month. Since that’s about 16 cents a day, we’d say it’s far too low. We’d make it a nice round number, easy to remember … $20 a month. That hopefully would bring in a substantial amount of revenue.
But charge what you need to charge to survive … in this sense, a newspaper will become more like a newsletter with a narrow scope but an audience willing to support it. Aren’t many newsletters profitable?
Subscription has the advantage of being familiar … just as you subscribe to receive newspapers and magazines, you would subscribe to gain access to online news.
Crovitz … who is known for turning the Journal around financially and building its pay site to more than one million subscribers, the most successful such effort in the world … expects the subscription method to work the best: “People want full access to their favorite brands without being challenged continuously to make buying decisions.”
In doing so, he had the last laugh over his critics.
“Over the years, there were times when people predicted that readers would never pay to access news online,” he says. “By the time the Wall Street Journal Online crossed the one million paying subscriber mark, the critics quieted down.”
He makes the important point that while it costs a newspaper money to add a print subscriber, it costs little or nothing to add an online subscriber.
“The profitability of online subscription revenue is very, very attractive. Remember that unlike with print subscriptions, which require buying more newsprint, adding press capacity and using trucks and trains to deliver the newspaper, in the case of digital products the incremental cost is almost $0, making the profitability high.”
A very significant event in the move toward a subscription model online occurred with the entry of Steve Brill … the innovative founder of American Lawyer magazine and CourtTV … and his launch of a venture called Journalism Online, set to begin this fall.
Brill wants to build a national site in which newspaper, magazine and online publishers would place their content. Readers would buy “annual or monthly subscriptions, day passes and single articles from multiple publications.”
His partners include Crovitz and cable executive Leo Hindery, so it’s a pretty high-powered effort that may force a breakthrough and create the answer everyone’s been waiting for.
Another way being widely discussed is …
MICROPAYMENTS. Readers would establish a credit account and be charged a token amount, perhaps a few pennies, for each article they click on. That amount would have to be tinkered with to make sure enough revenue comes in. Then there’s …
THE METER. Readers presumably would “park” on the news site and feed the meter to stay on it. The New York Times is considering this one … readers would get some free time to look at a certain number of word counts or pageviews, then click! the meter would start running and they’d start paying. The NYT also is pondering …
THE PBS WAY. Maybe there wouldn’t be those dreadful pledge drives, but readers could buy various membership levels and instead of a Times tote bag, they’d get certain privileges on the paper’s web site. Or maybe they’d get a tote bag, too. And while you’re on this or another paper’s site, why not play …
BINGO. That’s what the British papers do. Nigel Eccles, co-founder and CEO of a British web site where people trade predictions on current and future news events, says “the majority of UK newspapers now offer online bingo.” Readers pay “via debit or credit card” and “most of the games are for small stakes.”
Nonetheless, this represents a significant revenue source for the papers: “At a guess I would say between 25 – 50 percent of UK newspaper online revenues comes from non-advertising sources. Of that a big chunk is online gaming.”
Bingo is just the beginning. Eccles says other popular and lucrative attractions on British paper web sites are “sports betting and also fantasy football (soccer) and cricket. The Sun has a Bingo site which I believe is a big revenue generator for them. They also have white labels with a sports book and online casino. The Telegraph runs a number of very profitable businesses, including a puzzle center and premium fantasy league. Also the Telegraph’s puzzle centre is popular.”
Incidentally, white label means a product or service developed by one company that other companies rebrand to make it appear they made it … as U.S. papers could easily do in reusing these game forms to make some online money.
And what about their effort so far? “It actually surprises me that U.S. newspapers do not offer premium fantasy sports games,” Nigel says. “We are currently developing one for the U.S. market (baseball and NFL) and it has surprised me how few of them have an offering.”
Another technique would be to use …
VIDEO ADS. These would stem from video being blended into reporters’ content on the web.
“The one small piece of good news out of Internet monetization is that web users consider a 10- or 15-second ad that precedes watching a video to be a fair price to pay for free content,” says Paul Conti, instructor in communications at The College of Saint Rose and former news director of NBC affiliate WNYT.
“They ignore most banner ads. They ignore the fly outs on web sites. They click away from ‘cover over’ ads. They will sit and watch the 10- or 15-second ads that precede video.
“If I were newspaper companies, I’d be looking at ways to hire some of the TV reporters and producers who have been laid off. That’s their expertise and many of the victims were very experienced. I realize many newspapers are in no financial condition to do it. Frankly, they should have been moving in this direction three years ago.”
Now we come to the most successful online newspaper revenue method ever devised in this country … it’s what the Wall Street Journal does … put up a wall and make part of the site free and call the other part …
PREMIUM. The Journal charges to look at the premium side … you pay a subscription … and makes it special.
The strategy seems simple enough: Give some popular content away for no charge … political, arts and opinion pieces, blogs, some breaking news stories … to build traffic. And then, behind the pay wall, offer niche content not available elsewhere. In the WSJ’s case, this is its narrow-focus and extensive business and financial coverage.
Does it work? Well, the Journal makes money off it, and the staffers use the money to buy food so they can have dinner. Those page views aren’t very appetizing.