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 Mark Miller July 08, 2021
Beginning an exercise program can be daunting, especially if you have never really been into fitness before.
Some people, when they exercise, strive for a bikini body. If you have a diving bell body, don't fret, you too can be helped by regular exercise. You can look better, but more important feel better if you eat right, exercise, and get enough sleep.
by Mark Miller July 06, 2021
You've heard running can help you slim down, help maintain heart and lung health, and keep your body strong. Those benefits alone can help you feel well mentally.
But did you know that running can also help lift your mood and even ward off depression? It can help you be more creative and productive and feel less stressed out.
No wonder about 50 million Americans, or 15 percent of the population, jog or run regularly!
by Mark Miller July 01, 2021
Whatever kind of intense exercise you do, whether running, weightlifting, team sports, or hard work, your body needs rest days.
In fact, Healthline says rest days are just as important as exercise days, and no regimen is complete without both exercise and rest. Rest enhances your energy and restores the body to full capacity.
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