Good sleep is extremely important if you want to have a strong memory, because it is during sleep that memory consolidation occurs. Here are some tips for getting the most out of your sleep.
1. Go to bed and wake up at the same time every day (including the weekends). Having a consistent schedule will keep your internal clock in sync and will make it easier to fall asleep at the proper time each night.
2. Refrain from doing any physical exercise shortly before bed time. All that energy can make it difficult to fall asleep on time.
3. If you are sleeping in a noisy place, try to mask the bad noises by using mellow music, a white-noise machine, or even a fan with a constant hum.
4. Avoid caffeine and alcohol prior to bedtime. Caffeine is a stimulant and can keep you awake. Alcohol can interfere with your brain chemistry and prevent you from entering the most restful stage of sleep called REM (Rapid Eye Movement) sleep.
5. Avoid taking naps during the day, or at least limit them to 30 minutes or less. Napping can make it difficult for you to fall asleep at the proper time because you wont be tired yet.
The muscles in the shoulders are a very common place for people to carry tension from being under stress. One way to feel less stressed is to reduce this tension. This simple stretching exercise will help you do just that.
1. Start in a standing position with good posture and make sure that you are breathing properly throughout the exercise.
2. Slowly lift both shoulders up towards your head and hold for a few seconds. Release back to normal. Repeat a few times.
3. Slowly rotate your right shoulder in a circle (up, back, down, forward) a few times. Repeat with your left shoulder. Then switch directions and repeat.
4. Slowly tilt your head towards one shoulder and feel the stretch. Now move your head back to the center and go to the other side. Repeat several times.
5. Slowly turn your head so you are looking over your shoulder. Return to the center and then go to the other side. Feel the stretch. Repeat several times.
6. Remain standing and take several deep breaths before finishing.
The fear of risk is similar to the fear of embarrassment. Good ideas are sometimes not explored because the perceived risk is too great. Before you disqualify an idea or solution for being too risky, take a moment to quantify the risks involved. Ask yourself "what is the worst thing that could happen?" If the answer is that you might be embarrassed, then perhaps the risk is worth it. Often, it is the risky ideas that have the highest reward when they are successful.
Naturally, you shouldn't always take risky options when other equally good (and less risky) options exist. A careful analysis of the risks and rewards involved with each solution will help you determine which one to pursue.
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