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How to sleep better
Tips for getting better sleep:
1.Establish a regular bedtime and a relaxing bedtime routine—examples might include taking a warm bath or listening to soothing music.
2.If you can’t fall asleep after 15 to 20 minutes, get out of bed and go into another room. Do something relaxing, such as reading quietly with a dim light. Don’t watch television or use a computer, since the light from their screens has an arousing effect. When you feel sleepy, get back into bed. Don’t delay your scheduled wake-up time to make up for lost sleep.
3.Use your bed only for sleeping or lovemaking. Avoid reading and watching television in bed.
4.Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
5.Get plenty of exercise. Build up to 45 minutes of moderate exercise nearly every day. Get your exercise early in the day. Try some easy stretching exercises or yoga to relax your muscles and your mind at bedtime.
6.Whenever possible, schedule stressful or demanding tasks early in the day and less challenging activities later. This helps you wind down at the end of your day.
7.Don’t go to bed hungry, but don’t eat a big meal right before getting into bed. If you want a bedtime snack, keep it bland and light.
8.Limit caffeine and consume none after 2 p.m.
9.To decrease middle-of-the-night urination, don’t drink any fluids after dinner.
10.Avoid alcohol after dinnertime. Although many people think of it as a sedative, it can get in the way of quality sleep.
11.Be sure your bed is comfortable and your bedroom is dark and quiet. Consider a sleep mask or earplugs.
12.Practice relaxation breathing. Use slow breaths, especially when you exhale.
1.Establish a regular bedtime and a relaxing bedtime routine—examples might include taking a warm bath or listening to soothing music.
2.If you can’t fall asleep after 15 to 20 minutes, get out of bed and go into another room. Do something relaxing, such as reading quietly with a dim light. Don’t watch television or use a computer, since the light from their screens has an arousing effect. When you feel sleepy, get back into bed. Don’t delay your scheduled wake-up time to make up for lost sleep.
3.Use your bed only for sleeping or lovemaking. Avoid reading and watching television in bed.
4.Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
5.Get plenty of exercise. Build up to 45 minutes of moderate exercise nearly every day. Get your exercise early in the day. Try some easy stretching exercises or yoga to relax your muscles and your mind at bedtime.
6.Whenever possible, schedule stressful or demanding tasks early in the day and less challenging activities later. This helps you wind down at the end of your day.
7.Don’t go to bed hungry, but don’t eat a big meal right before getting into bed. If you want a bedtime snack, keep it bland and light.
8.Limit caffeine and consume none after 2 p.m.
9.To decrease middle-of-the-night urination, don’t drink any fluids after dinner.
10.Avoid alcohol after dinnertime. Although many people think of it as a sedative, it can get in the way of quality sleep.
11.Be sure your bed is comfortable and your bedroom is dark and quiet. Consider a sleep mask or earplugs.
12.Practice relaxation breathing. Use slow breaths, especially when you exhale.
Murmur
Heart murmurs are sounds produced by turbulent blood flow in the heart, particularly the heart's valves. Heart murmurs can be found in babies or develop later in life. Generally murmur is not a condition,but a sign which will leads to condition like mitral regurgitation and aortic stenosis .That is why sometimes student have to study murmur along with MR,AS etc.
It can be classified according to:
Timing and Cadence
Systolic murmurs occur between the first heart sound (S1) and the second heart sound (S2). Diastolic murmurs occur between S2 and S1. In addition, timing is used to describe when murmurs occur within systole or diastole. For example, early systolic, midsystolic or late systolic.
Duration
Heart murmur duration refers to the portion of systole or diastole that the murmur occupies. Terms used include short and long. Murmurs lasting throughout systole are referred to as holosystolic or pansystolic.
-pansystolic murmur usually associated with mitral regurgitation.
The first and second heart sounds are normal but
a mid-frequency rectangular murmur fills all of systole.
Pitch
Evaluation of the murmur's pitch should be made by classifying the pitch (frequency) as low, medium or high. The stethoscope's bell can be helpful with low pitched sounds while the diaphragm is used for medium or high pitched sounds.
Shape
Some murmurs are described by the sound's shape. Common classifications include crescendo (increasing intensity), decrescendo (decreasing intensity), crescendo-decrescendo (increasing then immediate decreasing intensity). Crescendo-decrescendo is also called diamond shaped. Rectangular, also termed plateau indicates a heart murmur of constant intensity.
Tonal Quality
Listen for additional aspects of the murmur's sounds. Heart murmurs may have qualities that can be noted as musical, harsh, blowing, booming, sharp or dull.
Respiration and Patient Position
Respiration or patient position can influence murmur intensity as well as heart sound splitting. Generally , murmurs increasing with expiration originate with left side (aortic or mitral) valves, while murmurs increasing in intensity with inspiration originate with tricuspid or pulmonary valves.
Additional:
1.diastolic murmur- a heart murmur heard at diastole, due to mitral obstruction or to aortic or pulmonic regurgitation with forward flow across the atrioventricular valve; it has a rumbling quality.
2.prediastolic murmur- one occurring just before and with diastole, due to aortic regurgitation or pulmonic regurgitation.
3.presystolic murmur- one shortly before the onset of ventricular ejection, usually associated with a narrowed atrioventricular valve.prediastolic murmur one occurring just before and with diastole, due to aortic regurgitation or pulmonic regurgitation.
4. mitral regurgitation - a disorder of the heart in which the mitral valve does not close properly when the heart pumps out blood.
5.aortic stenosis -is the narrowing of the exit of the left ventricle of the heart.It may occur at the aortic valve as well as above and below this level. It typically gets worse over time. Symptoms often come on gradually with a decreased ability to exercise often occurring first. If heart failure, loss of consciousness, or heart related chest pain occurs due to AS the outcomes are worse. Loss of consciousness typically occurs with standing or exercise. Signs of heart failure include shortness of breath especially with lying down, at night, and with exercise as well as swelling of the legs. Thickening of the valve without narrowing is known as aortic sclerosis.
Sunrise :A different day,different questions
If Ozone in the Earth's stratosphere is created by ultraviolet light striking ordinary oxygen molecules containing two oxygen atoms O2, splitting them into individual oxygen atoms and when the atomic oxygen then combines with unbroken O2 and created ozone, O3,why ozone can't be create artificially?because it's super unstable ?and if ozone really healing itself after banning of cfc,will the earth temperature reduce like before?or only skin cancers cases will reduce?
and if the is major tectonic plates movement ,will the Pangaea forms again? At least,can we see the Lemuria again?Travel by road to Australia perhaps?
books drive me crazy n leads to neurosis..zZzzZz
p/s- a year from now,when u read this again,this shouldn't be a question anymore.
an year
a year
a year
Why people using both since ( y ) is not a vowel . Fat-finger syndrome?
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