Dim your lights

Science showsthat dim light promotes deeper sleep. As the body gets less light, it begins to secrete melatonin. About an hour before bed, turnoff your brightestlights in favor of a smaller lamp tohelpsignal to the brain that it's time to relax.

Geta more comfortable bed and pillow

Choosing the right pillow and mattress is one of the most effective sleep solutions. Considering that we spend a third of our lives asleep (if we're getting the recommended amount), the quality of your pillow and mattress really matters.We strongly recommend investing in something comfortable to help stop all your tossing and turning.

Sleep with your pets

Previous studies have suggested a connection between sleeping with your dog and having a restful night. Compared with humans, they seem to increase feelings of comfort and securityand if you have any pets, you definitely know the stress-relieving powers of cuddling with them. So next time you're trying to have the calmest night possible, try having your pet lay next to you.

Set the room temperature

Experts say that when trying to fall asleep, a very cold or too hot room can have a negative effect. Finding the right temperature is an effective sleep solution as ourbody temperature drops to triggersleep. If the room is too hot or too cold, the body strugglingto regulate its temperature. In this case, even if you fall asleep the quality of REM sleep is decreased.

Listen to calming music

The right type of music can bereally helpful forthose needing to get creative with their sleep solutions. Music therapy has been used to treatsleep disorders. A 2015 study by Aarhus University in Denmark shows that slow,relaxing music improves sleep quality. The participants listened25 minutes of music every day before going to sleep, and at the end of the study, they found that they were sleeping better and weren't suffering from any side effects.

See the original post:

Try These Sleep Solutions to Finally Wake Up Refreshed - L'Officiel - L'Officiel

Sam Lee

When? Monday 3 February, 7pm Where? Rescue Rooms What? Take the blues out of your Monday and get ready for a burst of energy this February with Sam Lee. The experimental singer brings you a new sound that you cant quite describe - a cross of folk and contemporary apparently. If folk is your thing, get ready to kiss its tradition goodbye and wave hello to Lees mix of all the things you never knew you needed. Come down to the Rescue Rooms to vamp up your Monday and witness the why behind the work of a Mercury shortlist. How much? 13.75 - 19.25 More info

When? Tuesday 4 February, 7pm Where? University Hall What? Still recovering from the weekend even though its a Tuesday? Come down and rest your head to the most relaxing music, since, well ever. Apollo5, the UKs favourite classical acapella group, will be performing in the newly opened NTU University Hall, so if youve missed them performing all around the globe, heres your chance! If the 70 minute show from Apollo5 isnt enough of a reason to go, youll also get to experience one of the first few shows at the newly refurbished University Hall.Marvellous stuff. How much? 5 - 25 More info

When? Tuesday 4 February, 7pm Where? Glee Club What? Sick of pressing a boring old play button and listening with just your ears? Head down to the Glee Club to hear the two best friends you never knew you needed bring their podcast to life like no other. Unlike a normal live podcast, this will include lots of moving around, fun, and side splittin laughs. What used to be a football podcast; hosts Andy and Sam have turned it into any late-night, post-match pub crawl, full of hilarious anecdotes, and even ghost stories. This is sure going to be one not to miss. How much? 14 More info

When? Wednesday 5 February, 7:30pm Where? Motorpoint Arena What? Strictly Come Dancing comes to Nottingham, and this time everyones favourite winner and journalist Stacey Dooley is the host! Bring your parents, your grandparents, and everyone else down with you because this is going to be a pretty smashin night of show biz. On stage there will also be a range of celebs and professional dancers from the show, putting on a glitzy performance that you get to judge, to decide who the winner is going to be of the Glitterball trophy at the end of each show! Sashay over there folks. How much? 51.60 More info

When? Thursday 6, 7pm Where? Theatre Royal and Royal Concert Hall What? If you havent heard of PwC yet, youve been living under a rock. With 34 years under their belts, this charity has been making pantomimes for a long time. If thats your scene pick up the kids and take them to the Theatre Royal for a night of swashbuckling adventure. Full of pirates, beaches, and of course treasure this will be the Thursday escapism that gets you through to the end of the week. How much? 19.50 More info

For the full motherload of goings-on this week, check out ourWhat's On section

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5 Things to Do in Nottingham This Week - LeftLion

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Song: Mending Breaking Album: Mending Breaking EP Band location: Newcastle, England Why I like it: High-energy punk. Listen:

Song: Things We Regret Album: Single Band location: Philadelphia, Pennsylvania Why I like it: Relaxing, repetitive rhythm. Listen:

Song: Loves Demise Album: Single Band location: London, England Why I like it: Fun with heavy riffs. Watch:

Song: Lets Get To The Start Album: Single Band location: Philadelphia, Pennsylvania Why I like it: Upbeat. Listen:

Song: Love Will Come Back Album: Single Band location: Glasgow, Scotland Why I like it: Quick-paced indie rock. Watch:

Song: My Girl from Liverpool Album: Single Band location: London, England Why I like it: Old school pop and rock vibes. Watch:

Tags: Cheerleader, Fire in the Radio, Introvert, New Music, New Music From The Inbox, She Made Me Do It, The Gulps

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Join us as we bridge the gap between technology, innovation, and entertainment.

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New Music from the Inbox Tuesday Edition! (February 4, 2020): Introvert, Cheerleader, She Made Me Do It, & More! - A Journal of Musical Things

Its an experience that won't leave you feeling blue.

Explaining Burlingtons new Into the Blu light and sound frequency therapy is very different from actually being in it. The goal is to help users let go of the day by placing them in a purpose-built chamber.

The Blu Room is an octagon-shaped, mirrored room that bathes those inside in a ultraviolet blue light while playing soft music and a gentle hum.

Lindy Anderson, one of the co-owners of Into the Blu, said what a person gets out of the room is very much about what they bring into it.

The key to the Blu Room behind us and each unique experience is what intention does each individual have for using this type of therapy. Sometimes the same person will have different experiences in two different sessions, said Lindy Anderson.

Before entering, users fill out a form stating how theyre feeling, explaining what intention they would like to bring into the room and breaking down what they can expect.

Once inside for the session, the almost spaceship-looking room glows with light and plays gentle humming and soft music.

Each persons experience in the room is different but some people have reported deep relaxation, greater self-awareness and improved well-being.

Kim Anderson, a co-owner, said what everyone will experience is unique and will allow them some distance from the stresses of a day.

They can expect to have a relaxing experience. They can have an opportunity to really step out of their day-to-day world and feel encompassed in the unit, which separates them from the stresses and day-to-day nonsense of the world, said Kim Anderson.

Stop by or check out their website for more information.

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This Burlington business is taking relaxation to a futuristic next level - InsideHalton.com

David Bowie on stage at a gig in 1973. Picture: Express/Getty

Rare photos of live music gigs in Scotland from the lost era before smartphones and YouTube could soon be published in a new book.

The book, 16 Years: Gigs in Scotland 1974-1990, captures a significant period in Scottish music history by showcasing 2,000 rare photos, many unpublished, and items of memorabilia.

Bands and artists featured include David Bowie, The Clash, Motorhead, Ultravox and the Sex Pistols who only made one appearance in Scotland.

Scottish artists feature prominently, including Simple Minds and Cocteau Twins.

Sparked by his lifelong passion for live music Chris Brickley had the idea after collating his own concert pictures, ticket stubs and posters.

Over two years he has gathered material for a 500-page book and raised 14,000 through donations and co-sponsors.

A relaunched crowdfunder for the final 4,000 needed to ensure publication has almost hit its target ahead of the 9 February deadline.

Arranged by town and venue across Scotland, the book presents a treasure trove of ephemera taking in post/punk, indie, rock, pop and reggae, from household names to forgotten acts.

The collection revisits a huge number of venues many now lost.

Highlights include photos of The Jam relaxing after a show and the Stranglers incurring a rammy.

Mr Brickley said: I remember many gigs in Glasgow. Each crowd has a different dynamic, and its great to feel the band respond to the atmosphere. I used to imagine I was breathing the same stale air as the Stones, the Kinks.

Now-legendary gigs such as The Clash/Suicide/Coventry Automatics (Specials) at the Apollo, Stranglers at the City Halls and Cramps/Fall at Glasgow Tech are included, as well as back-room gigs and forgotten acts from the later 70s and 80s.

The project evolved after Mr Brickley turned his attention to capturing the energy from the punk period.

He said: I am interested in images and pictures and I felt I was too young for punk.

I thought wouldnt it be great to know what the atmosphere was like at these gigs. Quite early on I got a cracking group of punk period photographs, which is like the Holy Grail nobody really took cameras to these things. Ive just kept going.

Back then a lot of venues didnt let you take cameras in.

Its very hard to take photographs anyway you really need to know what youre doing.

As well as covering musicians, the book includes photographs of the fans, highlighting the hair and fashion trends of the years with pictures, tickets, posters and autographs.

Brickley added: Everybody knows about the big venues but really good bands that I like also played in wee villages outside Dumfries, Stirling, Falkirk and Grangemouth.

For me thats the real story because most of these venues have now gone. Its an ambitious thing.

Most of my gig-going was Glasgow but Ive lived in Edinburgh for 20 years and went to a lot of gigs in Dundee too.

It could make a good series particularly looking down south at Manchester and Liverpool.

The real excitement is saving the stuff thats going to be lost if we dont do this project, stuff sitting in peoples garages and shoe boxes or photo albums.

Author Ian Rankin expressed his support on the crowdfunder page: A trip down memory lane for many of us, its also an invaluable guide to a lost world of venues, bands, fashions and moments in time.

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Fans rare photos to bring lost era of music back to life - The Scotsman

THERE's nothing more frustrating than heading to bed and not being able to get those much-needed zzzzzs - especially when you've got a busy day to face in the morning.

A night of tossing and turning can not only leave you feeling sluggish and bleary-eyed - but, in the long run, it can impact on your physical, mental and emotional health too.

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With just 17 per cent of UK adults getting the recommended eight hours' kip per night, it's about time we all start making a few changes to make sure we're at our top form each day.

Here, we take you through some of our top tips to help you drift off into the land of nod...

A new study has found that taking a warm shower 90 minutes before bed can help people nod off 50 per cent faster - and increase their total sleep time by 15 minutes.

This is because hot water dilates your blood vessels, improving your skins ability to lose excess heat.

And this helps your body to reduce its core temperature - a process that is key to falling asleep easily.

It is an essential factor in achieving rapid sleep onset

The researchers, from the University of Texas in Austin, said: "The temperature cycle leads the sleep cycle and is an essential factor in achieving rapid sleep onset and high efficiency sleep."

With 90 minutes before bed time being the prime time for a shower, that means you should be hopping in the shower at about 8:30pm.

Why that time? Taking a shower at 8:30 means you will be in bed and asleep by 10pm.

10pm is considered the perfect time to hit the hay as it enables you get the recommended seven to eight hours of sleep you need to be productive the next day.

This is one that won't surprise you.

Phones or tablets that emit blue light have been shown to disrupt melatonin levels the hormone that regulates our sleep/wake cycle.

This is not just to get a good night's kip studies show a connection between overuse of phones and depression and anxiety.

TheNational Sleep Foundation recommends:

She says: "Information overload and constant connection can negatively impact your mood.

"While it might be tempting to cuddle up with your iPad this winter, make sure you allow your brain to switch off in the evenings.

"Avoid social media accounts and emails for 90 minutes before bedtime. Instead read a book, listen to relaxing music and have a bath using relaxing essential oils.

"A regular wind down routine like this will reduce feelings of anxiety and allow your mind to relax; making sure you get a good nights sleep and preparing you for the day ahead."

As the temperatures drop in January and February, the heating comes on but this can actually disrupt sleep.

This is because central heating systems dry out the mucous membranes, making you more thirsty during the night.

Dr Neil Stanley, ex-chairman of the British Sleep Society, says the optimum temperature for a good night is 18C or lower.

We need to lose around 1C of our internal body temperature, which sits at around 37C - to drift off.

If you're in a room that's too warm, your body can't dump that excess heat - and that means that your sleep will be disturbed.

Turn the heating off in your bedroom and instead use duvets, blankets and breathable bed linen to help regulate your body temperature.

Time is of the essence when it comes to your caffeine hit.

Drink it too early or too late in the day, and Dr Sarah Brewer, a registered doctor and nutritional therapist, warns it can stop you sleeping.

Dr Brewer believes that most of us are drinking coffee at the wrong times of the day - from our first cup (which is too early), to our last (which is too late).

She said: "Caffeine is the most widely consumed stimulant in the world and mainly works via adenosine receptors in the brain.

Caffeine increases focus and reduces the perception of fatigue

"This produces an alerting effect by increasing the release of some brain chemicals. Caffeine increases focus and reduces the perception of fatigue.

"By blocking adenosine receptors, it prevents the relaxing responses produced by adenosine and interferes with your ability to wind down and sleep.

She recommends that you have your final cup of coffee no later than 5pm - although chronic insomniacs might want to stop the caffeine consumption at lunchtime.

Music to many parents ears... no need to feel guilty, having the kids kip in with you IS bad for your health.

And it could prove detrimental to them too.

Not only will their wriggling likely keep you up, letting a child sleep with you can stunt their development.

Siobhan Freegard, founder ofChannelMumrecommends giving your child a nightlight if they can't sleep in their own room.

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She says: "Soothing nightlights can be a big help for anxious children who are scared of the dark and come though to escape it.

"Choose one that plays soft music and dreamy patterns to aid their sleep."

According to the above chart posted onLifehacker,children should go to bedby a certain time... and it all depends on when they woke up.

A recent study found that participants who used supportive pillows had better sleep. But how do you choose the right one?

People who sleep on their side benefit from a firmer pillow, whereas those who lie on their front are suited to a softer one, says sleep expert Jamie Moryoussef.

Kip on your back? Harley Street sleep coach Max Kirsten advises going for a pillow that allows your head to tilt back slightly, such as a memory foam one, which conforms to your head shape.

Similarly, Research by the National Sleep Foundation showed that 86 per cent of people rated comfortable sheets as crucial to a good nights kip.

Eating before bed can really upset the body's sleep cycle.

Experts say you should avoid eating within three hours of bedtime to "avoid indigestion, acid reflux and even nightmares".

Helen Bond, registered dietitian, recommended the best snacks, including vegetable sticks with tzatziki, toast with salt nut butter and popcorn if the late-night munchies hit.

Here, Dr Helen Bond, registered dietitian, talks us through the best midnight snacks that are also diet-friendly.

Vegetable sticks with tzatziki made from low-fat yogurt, cucumber, garlic and lemon juice

Bowl of fresh fruit salad

Pot of plain low-fat yogurt with fresh berries

A few oatcakes topped with cottage cheese and tomato

Slice of wholegrain toast with no added sugar or salt nut butter

Small handful of unsalted nuts or seeds

Few rye crispbreads topped with mashed avocado

A few handfuls of air-popped popcorn dusted with cinnamon

Few slices of wholegrain baguette topped with homemade salsa made from diced tomatoes and red onion, garlic and coriander

Celery sticks filled with a few tablespoons of hummus

Bowl of salad topped with one boiled egg

She told The Sun Online: "Its best to avoid snack foods that are highly processed or refined.

"As well as being high in saturated fat, sugar and/or salt, theyre often low in nutrients and loaded with calories, and very moorish which makes it harder for us to control our weight."

A glass or two of wine, or a sip or two of brandy, for many is a pre-bed ritual.

But despite what you might think, experts say it actually doesn't improve our sleep.

That's because alcohol blocks tryptophan - an amino acid that helps you sleep - from getting to the brain.

Professor Malcolm von Schantz, from the University of Surrey, says: "Alcohol has a weird effect in that it makes it easier to fall asleep, but it makes it harder to stay asleep and it affects the quality of our sleep."

We're all guilty of letting our cats or dogs cuddle up to us in bed at the end of the day.

However, they can rob us of those vital zzzzs - not just because they fidget about, but also because of fur shedding.

On top of this, sleeping with a furry friend can also aggravate allergies or asthma in those susceptible to it.

Revealed

Dr Ramlakhan says: "While pets can seem like a great bedtime companion, they are bound to disrupt our sleep patterns in the long-term, despite how soothing it may be to have them in the bedroom with us.

"We must avoid pets getting into the habit of sleeping in our beds with us as best we can.

"And ensure they have their own place to sleep, as well as being groomed regularly to reduce fur shedding which can also be a nuisance."

Read more:

Struggling to sleep? The best time to shower and 8 other tips to nod off - The Sun

Joseph Mount, the founder of Metronomy, performs on the stage of the 9:30 Club in Washington, D.C. on Jan. 31, 2020. (Julia Nikhinson/The Diamondback)

As someone who was up since 7:30 a.m. and had just completed her first week back to school, I wasnt ecstatic when I realized Metronomy wouldnt be onstage until 11:30 p.m. last Friday.

But then, after two spirited songs, Joe Mount, frontman of the UK-based band, revealed to the crowd that they, too, were tired! The bands concert at the 9:30 Club was their first show on their U.S. tour, so jet lag was still a major concern.

Mount asked if any of us had ever woken up at 5 a.m. and launched straight into performing a show. I have not, but apparently its weird as fuck. And Im not going to lie to you, the concert was a bit weird.

Metronomys music is not exactly relaxing, especially when performed live, but there is a hypnotic element to their rhythmic electronic pop. Though not low-energy, the band did exude a level of chill that felt easy to match. And their simple set a fabric backdrop and some colorful light strips and frequent instrumental breaks made it easy for me to zone out and simply *vibe.*

Several moments, however, did break me out of my reverie. At one point, I got on my tiptoes to peer over the shoulder of the 6-foot man in front of me and realized three-fifths of the band had left the stage the only people left were the two keyboardists and, carried by robotic platforms, they were slowly meeting in the middle of the stage. What came next was a strangely captivating duelling keyboard performance of their instrumental track Boy Racers.

[Read more: Review: Keshas High Road is going to get me through the year]

In another compelling moment, all five band members raised their hands and heads to the sky and vocalized into the ceiling their haunting harmonies, combined with their all-white, astronaut-esque outfits, had me convinced I was about to be abducted by aliens. But what came next, a version of their hit Salted Caramel Ice Cream, brought me back down to Earth.

In their 21 years, Metronomy has amassed quite a discography, and while this concert highlighted their newest album, Metronomy Forever, they still took the opportunity to play some of their bigger hits like The Look and The Bay two of my favorites off 2011s The English Riviera.

Mount broke from his zen performer-mode several times to banter with the audience, joking about everything from the sarcastic slant of British accents to the fact that he needed to take a break to catch his breath.

After thanking the audience for being willing to come out to the late show, the band launched into the end of their set with Sex Emoji. It was one of their most energetic renditions, complete with flashing yellow beams of light, a distinct change from the calm blues and purples of the rest of the night.

Ending on such a banger was a good strategic move. Though we aIl left the venue so late we outlasted the Metro, Sex Emoji left me energized enough to get through my Lyft ride home. And, when I finally got into bed, I turned on some Metronomy to lull me to sleep.

[Read more: Popeyes new clothing line looks a lot like Beyoncs]

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Review: A jet-lagged Metronomy hypnotized crowds at the 9:30 Club - The Diamondback

"Have you ever been hypnotised before?" she asked while scribbling on a clipboard. No I hadn't. "...It's not like TV at all. Its not going to be like that."

I stopped looking around the room for a stack of pendulums or giant black and white vortex coins.

"Well I guess you've done a lot of reading about it?"

No. I hadn't done that either. I feel that hypnotism works if you want it to work and I wasn't about to do a stack of research that might turn me into a sceptic. I really wanted this to work.

I sit back on a long black recliner lounge. The type you imagine in a stereotypical therapist's office. I notice a waste paper bin next to me filled with half-full packets of cigarettes. Most of them were my favourite brand. What a waste, I couldn't help but think...

"So you're here because you're a smoker?"

Like most smokers, I've always thought about quitting and always wanted to. I've tried to give up several times with varying levels of success. Once I managed to kick the habit for four months. The last time I tried, I lasted a painful 26 hours. I've tried the unpleasant nicotine gum and the absolutely foul nicotine mints. I've tried switching to fancy electronic cigarettes. I've tried gritting my teeth and going cold turkey. Nothing has worked.

Then I heard that being hypnotised might help to axe the addiction. A friend had told me that his uncle tried it and went from being a pack-a-day smoker to a non-smoker overnight. Another friend told me his room-mate tried it and it made no difference.

At this point, hypnotism was the only thing I could see that I hadn't tried. So despite the mixed reviews and the $500 (Australian!) price tag, I booked an appointment. I found a practice that has a load of success stories and also has a lifetime guarantee meaning that if I ever start smoking again I can go back for free. That inspired a bit of confidence.

My hypnotist had the type of strong but soothing voice you'd expect from someone who works in hypnotism or neuro-linguistic programming. Right from our preliminary planning and assessment session, her voice was relaxing.

"Youre quite young to have been smoking for 10 years. How did that start?"

I started smoking when I was 14 years old. Sometimes on the weekends I used to hang out in reserves and carparks with my friends and have one or two cigarettes. It seemed grown up and cool but harmless. One or two cigarettes in a week wouldn't hurt.

But by the time I was 20 I could no longer hide behind comforting labels like "social smoker" or "occasional smoker". I was smoking five cigarettes a day plus a whole packet on Friday nights and another whole packet on Saturday nights.

"When you smoked your first few cigarettes that probably didn't feel so good but it was off-set massively by those other good internal feelings that we get. That feeling of belonging and rebellion. They're very strong feelings in our subconscious and then we want to repeat those feelings."

Id never thought of it like that. Id always assumed cigarette addictions were to do with a chemical dependency on nicotine. Id never given a thought to the possibility that I was psychologically addicted. It was an insight I hadn't expected.

"If cigarettes have become positively associated for you, every time you feel a negative your body tries to move away from that. Your brain will ask 'what can I do to feel good? Oh yeah, smoking.' That suggestion becomes almost impossible to ignore."

When it was time for the session to begin, she turned on a soundtrack of soothing music. The kind you hear in elevators.

"Hypnotism just feels like a relaxed state like when you're falling asleep at night and your body relaxes and your mind starts to wander."

The music transitioned into a montage of waves breaking on the shore.

"All I need you to do is two things, the first thing is just relax and the second thing is just agree with the suggestions. You can do that, can't you?"

I nodded, feeling nervous.

Smoking metaphor image courtesy Shutterstock.

"Were going to get down here, to the unconscious mind to change your positive associations. Were going to change the way you feel about smoking."

We started with breathing exercises. She asked me to take five deep and measured breaths. I already was feeling very relaxed.

She spoke deeply and slowly as she guided me through a series of images and imagery exercises designed to relax the brain. I followed a leaf blowing in the wind. I stood at the top of spiral staircase and walked down it slowly.

"If you have any errant thoughts, just let them drift away."

I tried to throw away the thought that a cigarette would go down beautifully right about now.

The rest was a little fuzzy. I drifted in and out of consciousness. At times I was very alert and aware of my surroundings. There are also periods of blankness. But I remember feeling very relaxed, almost like I was floating.

She often pulled me back into consciousness by asking questions I had to answer.

"You see a door. What colour is it Mia?"

Red.

"Does the door open inwards or outwards?"

Outwards.

"Visualise it. Can you do that?"

Yes.

When it was time for me to wake up, she simply counted backwards from ten and told me to open my eyes. I was surprised to feel tears on my face and that a whole hour had passed it felt like ten minutes. And I didn't remember crying.

As I sat up, she asked me to open my purse and throw my cigarettes in the waste paper bin with all the other rejected packets. I did.

As I was walking out of the office, I assessed myself and tried to see if I felt any different. I drove home in a sort of trance wondering if it had worked or not. It was too early to tell. Although I later realised that I forgot to have my standard car cigarette. It was a good sign.

It's been a month now. Has it stopped me smoking? Well, no it hasn't. I had a cigarette the day after my session. I was a little disappointed. The session definitely did not deliver on all of its promises.

The mental shift and positive reassociation that is promised by neuro-linguistic programming doesn't appear to have worked on me. I still desperately crave cigarettes when I'm bored, hungry or sad. Something that was supposed to have disappeared.

On the upside I do feel a lot more motivated to quit and my attitude has definitely changed. Her explanation and breakdown of the levels of smoking addiction changed my perspective entirely.

Previously, the thought of going a whole day without cigarettes made me feel anxious and shaky but now that thought makes me feel empowered. Every cigarette I dont have feels like a win instead of feeling like I'm being deprived.

The reason I turned to a hypnotist in the first place is because the mere thought of quitting was just too hard. Every time I pondered quitting, the thought would make me so anxious that I reached for a cigarette to calm my nerves.

I dont feel like the habit or the addiction is gone. But I'm certainly viewing it in a completely different way. Whether or not that is simply a placebo effect I can't begin to tell.

This experience has opened my eyes to the fact that my smoking addiction is psychological not just physiological and habitual.

Smoking is a choice I've been making. It's not a compulsion that I have no control over. It's something I can and will take responsibility for.

Contact Quitline for more information on how to get help with quitting cigarettes.

This story has been updated since its original publication.

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When it comes to the NBN, we know that plans and providers are not all equal. Despite standard speed tiers, performance can vary a lot, especially during the evening peak times.

"Have you ever been hypnotised before?" she asked while scribbling on a clipboard. No I hadn't. "...It's not like TV at all. Its not going to be like that."

Read the rest here:

I Went To Hypnotherapy To Try To Quit Smoking - Lifehacker Australia

1. Get Rid of All Electronics from The Bedroom

Most electronic devices (with screens on them) produce blue light, hence they are not recommended in the bedroom. Although you may be aware of this, the blue light produced by these gadgets hinders the production of sleep hormones, hence could affect your sleep patterns. E-readers, laptops, tablets, game consoles, and cellphones shouldnt be allowed in the bedroom.

In addition to kicking out all the electronic devices from the bedroom (computers and TVs included), you might also have to adjust the position of the alarm clock as well. This is particularly important for digital alarm clocks as they produce distractive light as well. Make sure the alarm clock faces away from you as well. This should help eliminate anxiety related to gazing at the watch when you should be trying to sleep. Having the clock face away from you also reduces the risk of anxiety, and particularly if you tend to worry about why you arent drifting off. Make sure the alarm clock is as far away from the bed and your reach as possible. This should prevent you from snoozing the alarm when it goes off in the morning.

We all know how disrupting artificial light can be, and especially when trying to get some sleep. Natural light too can be as distracting, which is why you not only need to keep electronic devices out but also keep the light out as well. You may have to switch to blackout blinds or heavy curtains to block the light, and also remove night lights from the bedroom as well. Always remember to turn the lamp off before drifting off.

If you cannot part ways with your cellphone at night, then consider putting it in silent mode, then flip it over with screen-side down immediately after going to bed. Most phones will light up if theres email notification, incoming text, or push notifications. Keeping the phone flipped over reduces the chances of seeing the screen come to life, hence sleep without any disruptions/distractions.

Any form of noise can disrupt you from sleep. Noise can make it hard for one to drift to sleep, or even stay asleep, one of the reasons you need to ensure your bedroom is as comfortable and quiet as possible. A calm and quiet bedroom makes it easy to sleep like a baby. Soundproofing the room might be the only viable option if the noises are coming from the traffic outside, or a noisy neighbor down the street.

You could also try investing in a sound machine. The sound machine produces mellow and soothing sounds that help mask noises coming from the outside. The soft, soothing sounds produced makes it easy for the brain to relax, helping you drift to dreamland.

Listening to your favorite, but relaxing music can also help you fall asleep. You, however, need to ensure the volume isnt too loud and also have a timer to help set it off after you have fallen asleep. Although it might be relaxing to drift off to sleep with your favorite jams playing in the background, you dont want to wake up in the middle of the night to blaring sounds of the same music. Have a timer turn it off as soon as you are asleep to avoid disruptions.

Your body temperature will drop naturally as you drift into a deep sleep. Setting the bedroom temperature a few degrees lower than in other rooms can help the body cool off as well. Experts recommend between 60 and 67 degrees in bedrooms for better sleep.

Sleeping naked also makes it easier for the temperature to drop down, and also eliminates the discomfort that comes with sleeping in pajamas or nightgowns. Sleeping naked is fulfilling too. Your mattress can help you keep cool, many mattresses now have breathable materials that help you to regulate your temperature while you sleep. Take a look at these Ikea mattress reviews.

Introducing certain scents in the bedroom creates a calming and relaxing atmosphere, excellent for winding down and sleep. These scents will train the brain to enter into relaxation and sleep mode as soon as they hit your nostrils, hence recommended. Some of the best scents to try in the bedroom include vanilla, rosemary, and lavender.

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Why does hair loss and thinning occur? - The Hear UP

You may have tried meditation, pledged a week of your life to hot yoga and even scheduled regular massage appointments - and yet the chase to lock down your Zen may have proven elusive.

Before you think there is something wrong with you, try these alternative therapies instead.

Best for: A weekly tune in and up

Scoff all you want, but paying someone to hit a gong and bathe you in all that theta goodness can do loads to steady the nerves.

Sessions start with pranayama (breathing exercises) before the gong meditation portion kicks in, and while reactions vary from emerging relaxed to being visibly more emotional, the common denominator seems to be a deeper sleep experienced for the following 48 hours. Regular sessions are held weekly at House of Ascend (www.houseofascend.com).

Best for: Individuals who aren't claustrophobic

Going further than the standard 60-minute bliss-inducing float, a sound meditation segment is added in post-float using ambient and instrumental music composed by sound curator Jean Tay.

The original pieces composed from her own 3-D field recordings have been designed to trigger the vibrations experienced by one's own body by test oscillators in the music software.

If done right, it will facilitate a deeper dive into one's consciousness which then kick-starts the meditative experience. Longer term, the aim is to break up stress patterns for a heightened state of relaxation.

Check it out at Palm Ave Float Club (Tel: 9151-6004, http://www.palmavefloatclub.com).

Best for: The emotionally repressed

This Taoist healing modality uses careful, targeted massage movements blending Chinese and Thai massage.

A trained therapist will manipulate and manoeuvre the abdomen to detoxify and strengthen internal organs to improve digestion and boost the immune system, ultimately restoring balance to the entire body.

Try it at Therapeutics Aroma (Tel: 6737-7039, http://www.therapeuticsaroma.com).

Best for: Anyone looking for a gentle form of self care

Working off the concept of harmonising the body through the gentle touch of one's fingers, Jin Shin Jyutsu sees practitioners use their hands to respond to one's pulse and support re-balancing its harmonious flow through 52 main points on the body.

Depending on one's sensitivities, you may feel some sensations (a warm heat, an involuntary twitch) during the treatment. Post-treatment, it is not unusual to feel a bit lightheaded and a sense of tranquil calm.

Longer term, it works to bring relief to chronic internal imbalances. Book a session at Terra Luna Yoga (Tel: 9658-3611, http://www.terralunayoga.com).

Best for: Expectant mums and anyone feeling overwhelmed by stress

There will never be a more relaxing time than in one's mother's womb. Watsu (or aqua) therapy aims to re-create that weightless feeling to address issues such as insomnia and muscle tension to bring on a deep relaxation state.

Developed by Harold Dull in 1980, it combines water-based shiatsu massage with the stretching of one's meridians (energy channels) to stimulate the flow of energy.

Props like leg floats ensure you are not sinking under, plus it takes place in a heated pool.

Post-therapy, expect to feel a sense of deep relaxation or even a spontaneous release of emotions, almost as if you've had a good cry.

It is offered at Inspire Mum & Baby Fitness, Birth and Swimming Centre (Tel: 9234-1866, http://www.inspiremumbaby.com).

Best for: Children and trauma recoveries

This is another form of light touch bodywork, where no more than 5g of pressure is exerted. While Carniosacral Therapy remains classed under alternative modalities, its effectiveness is the real deal.

Using gentle touch to palpate the synarthrodial joints of the cranium, spine and pelvic bone, a trained therapist releases embedded tension in the soft tissues that surround the central nervous system.

In layman's terms, what you may feel is a knot releasing or even a tense muscle relaxing after just one treatment. It is available at Ozworks Therapy (Tel: 6836-4560, http://www.ozworkstherapy.com).

This article was first published in Shape (www.shape.com.sg).

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New age healing therapies to try besides meditation - The New Paper