Sleep Hygiene : A Key Factor in Obtaining the Benefits of Sleeping

Everyone needs to sleep because it is important in maintaining physical and mental well-being. However, a person’s sleep hygiene can affect his or her ability to obtain the benefits of sleeping.

What Does Sleep Hygiene Mean?

Sleep hygiene refers to the practices that people observe, or form as habits to ensure that the quality of their nighttime sleep will keep them physically and mentally alert during daytime. After all, it is during periods of sleep that cells regenerate and tissues repair; allowing the body to recover and prepare for the next day’s set of activities.

If a person’s sleep hygiene is poor, it follows that the quality of his or her sleep can be adversely affected. Poor-quality sleep can even lead to sleep deprivation, which promotes the release of the stress hormone called cortisol. The presence of cortisol will in turn, reduce cell regeneration and retard tissue growth.
.
That is why sleep hygiene, especially for athletes and people actively engaged in sports and other rigorous activities is essential, because obtaining effective recovery overnight is important when aiming to optimize one’s athletic performance.

As a matter of fact, sports teams all over the world are into investing in sleep research and technology. According to sports website Bleacher Report, at least 12 of the National Football League franchises in the U.S. are looking into the use of sleep monitoring equipment. In Spain, it has been reported that the players of the Real Madrid football team, underwent sleep hygiene training and education under the tutelage of a sleep expert.

Some Examples of Sleep Hygiene Habits

The most basic element required by effective sleep hygiene is the environment, particularly the areas in which sleeping or napping is taken. Mattress, couches and pillows should not only be comfortable but also clean.

Researchers have previously pinpointed mattresses and upholstered furniture as having the highest levels of harmful dirt particles and toxic content. Aside from human sweat, they also take in a great deal of dead skin cells, dust particles, grease, oil and if pets are allowed in it, animal furs. All of which allow dust mites and bed bugs to thrive and flourish.

More often than not, the dirt particles are already embedded deep inside that their removal requires the expertise and equipment of a mattress cleaning service provider.

In a clean sleeping environment, the following sleep hygiene habits will be effective in bringing sound, quality sleep:

Keeping a regular bedtime routine, such as taking a warm bath, reading a book, or doing some light stretching. Performing pre-bedtime habits regularly enables the body to recognize them as sleep signals.

Not taking in stimulants like coffee or smoking cigarettes, close to the start of the bedtime routine. Although some people find alcohol helpful, they must be taken in moderation before bedtime. Mainly because even if one falls into deep slumber, sleep can be disrupted once the body starts processing the alcohol.

Limiting daytime naps to 20 or 30 minutes. That way, one’s nighttime sleep schedule will not be distorted.

Avoid eating evening meals that can trigger indigestion or heartburn. Spicy foods, fried or fat-rich dishes, carbonated beverages and even citrus fruits are some examples of food to avoid before bedtime.

Harnessing Your Biking Skills and Experience to Earn Supplemental Income

One reason why budding cycling aficionados find it difficult to nurture their passion for biking are the additional costs.

That is especially true if a cyclist lives in a state or region in which the weather can be harsh to both rider and bicycle. That would mean their bike must have strength and maneuverability, as well as equipped with the right gears and wheels that make for easier rides.

Moreover, a dedicated bicyclist must attain a level of fitness if he or she is into cycling not just for using a bike as alternative transport, but to commit to the rigid sport of cycling like a true biking aficionado.

Yet cycling can cover a lot of ground if taken seriously and with passion. Once you get to attain the level of endurance and skills needed to tackle any road condition and inclination, you can also harness both bike and physical fitness to earn extra money.

That way, if you need to have your bike repaired, or its wheels changed, or have it conditioned for the next long ride, you won’t be scrimping on your regular income just to have the means to pay for an emerging need.

It might interest you to know that after a few years of seeing a slip in the growth of biking communities, the numbers are once again on the rise. Presumably because current opportunities for earning supplemental income from biking have spurred individuals to get serious in taking on bicycling as a sport or activity.

Ways Biking Enthusiasts can Earn from Bicycling 

There are certain aspects in our living conditions today that can be remedied, or get support from avid cyclists looking to earn extra money.

Heavy traffic and overly congested thoroughfares gave rise to bike messengers. After all, who else at minimal costs, can bring parcels and post much faster by wiggling through congestions and by taking back alley routes. Since fast food delivery also became a trend, using bicycle riders to deliver with the same swiftness also opened up another income-earning opportunity for experienced and road-smart cyclists.

Even brand advertisers and companies looking to trim down on advertising costs turn to bikers by using them as carriers of promotional slogans. Some simply need to carry the promotional message on their t-shirts or on their racks. Others download an app that pays for using biking-related applications designed to monitor or help other passionate bikers improve skills and endurance.

Creating bike-related videos as instructional content for YouTube is another lucrative income-earning opportunity. Teaching newbies biking techniques and hacks, as well as giving tips on how to become an expert cyclist; or simply sharing genuine experiences can garner the number of followers that will qualify a YouTube user to earn from Google and YouTube ads.

 

Lately, a number of cycling aficionados looking to earn supplemental income are into joining focus groups that hold biking-related discussions online. Participants earn by taking part in the sharing of experiences, insight, views and exchange of fresh ideas.

Operators of focus group platforms make it their business to gather opinions from various sets of population, with each set focused on a specific topic. In turn, they will will be compiled and analyzed for use as marketing research data.

Some even make money taking surveys not only about biking, but about other topics to which they are knowledgeable, usually as part of a target consumer group. .

Share Second Screen Viewing of Live Sports TV Broadcast via Instagram Live

Second screening behavior is no longer being criticized as a symptom of smartphone addiction. It has actually become a normal reaction among avid viewers of major sports events broadcasted live via TV. As they shout and leap with excitement or frustration, they also reach for their second screen device so they can immediately be among the firsts to create a buzz at their favorite social media sites.

Now if you really want to be ahead, the best social media platform to use is Instagram because you can instantly share photos and stream videos of scenes from second screen viewing. Even smarter still, is by being one of the firsts to stream videos to your followers via Instagram Live, because you will be a part of your followers’ second screen viewing experience.

What Exactly is Second Screen Viewing

Actually the multi-screen viewing concept was already popular among video gamers before they became the “in” thing when viewing live TV coverages. Second screen viewing by way of smartphone, laptop or tablet enhances the live-viewing experience with social media interaction.

As spectators or audience watch in real time at the stadium or event venue, they also share what they see at different camera angles, behind the scene or off-the-camera reactions, and even real time stats.

In short, a second screen can furnish coverage not captured by TV cameras broadcasting an ongoing event, but which on-site viewers capture and immediately share with their friends and followers in different social media platforms.

According to the latest viewer statistics, nearly 77% of big-event TV viewers keep their smartphone or mobile device working as second screen; to which televised sporting events are in the lead as the most popular second screen content.

Why Choose Instagram Live for Your Second Screen Interaction?

Right in the Instagram Stories section is the Instagram Live feature that enables users to stream videos to their followers. This is one way you can engage those who follow you in real time, especially if you are sharing second screen content.

Take notice that when a user broadcasts a live video stream, a ring highlights their Instagram Stories avatar to make it known to their followers that a real time live feed is being streamed.

Still struggling to make your Instagram posts and stories visible to the Instagram search engine? A group of Dutch social marketing experts from a company called woogram can teach you how to get more followers, or as Instagram users from The Netherlands would ask “hoe krijg ik meer volgers op Instagram?” The company will not only furnish you with followers who are genuinely interested in your posts to actually engage with you and those who follow. Woogram will also provide you with a personal assistant to automatically take care of all the instagram interaction.