by Tina Sendin May 05, 2020
Ever wondered how much sleep you should be getting every night?
As we know, babies sleep most of the day - 16 hours. (What a life!) Teenagers would need 9 hours each day to allow for that growth spurt. And adults? 7-8 hours is usually enough.
But if you find yourself counting down to how many hours are left until you can achieve these optimal numbers, then some hacks will definitely be handy.
Here are three tried-and-tested life hacks that will help you to sleep easily:
It’s a God-given talent to just doze off as soon as your back hits the bed. It’s even more impressive to be able to sleep anywhere… like on the train.
How do people do this? You ask.
For a lucky few, it comes naturally.
But you can also crash in 10 seconds by working on the foundations of the military method, which is a comprehensive process of sleeping easily. It’s said to have successfully helped 96% of the US Navy who tried it. (More on this later!)
The foundations are very simple: practice breathing and muscle relaxation. This is scientifically proven to work. 
Here are 5 bedtime relaxation techniques that can help you practice and develop a habit of breathing and relaxing your muscles.
Yes, it’s possible.
Falling asleep within 60 seconds can be achieved through two methods, which both hinge on breathing, muscle relaxation, focusing on the present, and taking your mind off things.
This method is a beautiful combination of meditation and visualization. For some people, this could be a struggle. But with ample practice and commitment to the method, you’ll see the magic happen in no time.
Healthline describes the steps as follows: 
To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
Also called deep muscle relaxation, progressive muscle relaxation is another method that is built on muscle relaxation… and tensing.
This method “has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain.” 
Here’s how it works:
As you do this, focus on how relaxed and heavy your body feels when it’s relaxed and in a comfortable state.
If you want to know how to snooze in a cruise, then you’re better off learning from the US Navy itself.
Sharon Ackerman, who first reported the military method, wrote that the US Navy Pre-Flight School created this method to help their pilots be able to fall asleep in any condition, at any time of the day, in 2 minutes or less. 
Sounds like a massive feat? Well, this naval sleep technique was proven to be successful in 96% of pilots after 6 weeks of practicing it. The method worked even with gunfire in the background!
Here are the physical and mental steps you should take, spending approximately a minute and a half on all of them.
You’ll be releasing the tension on different parts of your body, one-by-one. Once you’ve completed the 5 easy steps, you should be able to fall asleep in the next 120 seconds.
And if you’re having a hard time doing all these, start repeatedly saying to yourself: “don’t think.”
With this technique, you don’t have to be in a bed. You can do this in any condition - anytime, anywhere. So by practicing this is also making yourself an expert in sleeping on the bus, plane, or train!
And if it doesn’t seem to work, don’t give up just yet! Remember, the pilots had to practice this for 6 weeks before 96% of them became a master at it.
While you’re at it, try supplementing the military method with other US army tips:
Let us know how these methods work for you by leaving your comments below!
by Tina Sendin March 02, 2021
Women nearing their mid-40s are most likely aware of one imminent thing: menopause. Some have a tough time because of symptoms (read: hot flushes, heavier or lighter period, mood swings).
But while these symptoms may sound unpleasant, good news is that they’re highly treatable through medications, therapies, home remedies, and lifestyle changes.
by Tina Sendin February 04, 2021
by Tina Sendin January 28, 2021
It’s key to prioritize sleep and make sure that you’re clocking enough hours. Sleeplessness has adverse effects that could impact your everyday life and long-term wellness (more of this later), so it’s key to understand the important role sleep plays in your general health.
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