My Super Spine

Optimizing Your Sleep Sanctuary Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock  Keep the temperature in your bedroom no higher than 70 degrees F. When you sleep, your body's internal temperature drops to the lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.  Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to

9 Principles of Expectation Theory 1. Expectation Theory:           Your fundamental beliefs determine your success.   2. Release Your Past Beliefs.           The beliefs you hold are a direct result of your thinking.   3. Respond Outside the Circle.           Over- respond instead of over- react.   4. Build a Super-Reserve of Energy.           Change your physical state.   5. Create a Value-Added Experience.           1st impressions are the most important.   6. Affect others Profoundly.           The more you serve others, the more attractive you will become.   7. Market Your Talents Shamelessly.           Stop being embarrassed about who and what you are, and accept what is. 8. Become Increasingly Attractive to Yourself/ Like Yourself.           How can you attract others if you don't feel irresistibly attractive to yourself?   9. Get a Fulfilling Life, Not Just an Impressive Life.           A great life is ex

Stress Busters Technique: Heart Relaxer Every half hour or so, if you're having a hectic day, drop your jaw suddenly.As you do that, breathe, shrug your shoulders, and rotate them fully-- relaxing all the muscles in the backs of your shoulders.   Technique: Baroque Music Set your station to Baroque music (Bach, Beethoven, Vivaldi, Handel, Telemann, Correlli, etc), it is the most effective at reducing stress. Technique: Look Upwards It is impossible to be negative while looking upwards. Technique: "Thymus Thump"  Boosts health & happiness. First place your hand just above your heart, about halfway between the heart and the neck, right on the breastbone. Then make a fist and thump that spot lightly, about 20 times. At the same time, you smile. Not just any old smile but a big grin, which crinkles your eyes. And also put your tongue on the roof of your mouth, just behind your upper teeth. Technique: Brisk Walk or Run Exercise increases endorphins a