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.

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.

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

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.