Shaelynn Miller FamilyShare If you find yourself feeling groggy in the morning, its time to change your sleeping habits. Recent studies show the things you do before bed could be costing you precious sleep.

Adults ages 18 and up need at least seven hours of sleep, according to the National Sleep Foundation. If you arent getting enough shut-eye, change these six habits so you can have a good nights rest:

1. Watching television in bed

Tip: use your bed for sleep and intimacy only

One of the biggest mistakes people make when it comes to their sleep schedule is using their bed for too many things, Gary Zammit, Ph.D., said. Some people use their bed as an office or entertainment room until its time to fall asleep; then they expect their body to be ready for sleep at the flip of their light switch. But the brain doesnt work that way, Zammit points out.

If you cant resist turning on the television or reaching for your phone while in bed, remove the temptation. Set up the television in your living room, keep your laptop on a desk or bookshelf and use a real alarm clock instead of relying on your phone. Use your bed only for sleep and intimacy so your brain doesn't confuse bedtime with answering emails and social media scrolling.

2. Grabbing a late afternoon pick-me-up

Tip: avoid caffeine after lunch

Sometimes your afternoon pick-me-up could be interfering with your sleep. Caffeine stays in your body for three to five hours, and could stay as long as 12. Grab a caffeinated soda or a coffee a little earlier in the day, but try to avoid it after lunch. A good nights sleep could should give you enough energy to get through the afternoon without a caffeine break.

3. Sleeping in on the weekend

Tip: set your alarms every day

As annoying as it might be to wake up early on your days off, it will pay off when Monday morning rolls around. Consistency is the key to a good nights sleep, according to Travis Bradberry, Ph.D.

Have you ever noticed you sometimes wake up right before your alarm rings? Thats because your body has prepared itself by increasing your hormone levels and blood pressure, Bradberry said. A consistent sleep schedule helps your body know when to prepare for waking up, but an inconsistent schedule confuses that natural rhythm.

4. Thinking about tomorrows to-do list

Tip: set a routine

Anxiety and stress are common culprits that keep you from falling asleep. Help your body wind down by setting a routine. Try reading a book or listening to relaxing music each night before tucking in.

5. Feeling uncomfortable

Tip: use a night-light

It goes without saying that you need to be comfortable to fall asleep. To do just that, find a mattress you like, wear something soft, set your thermostat to a comfortable temperature and turn on a night-light or music if needed.

6. Waking up in the middle of the night

Tip: talk to a therapist

If youre having consistent trouble falling and staying asleep, talk to your doctor or therapist for help. Sleep disorders can be caused by anxiety, depression and big life changes. A therapist can help you determine the root of the problem and offer solutions so you can get a good nights rest.

Find what works best for you as you try out different bedtime routines and sleeping habits. Get the amount of sleep you need so you can feel well-rested and conquer the day ahead of you.

Original post:

These 6 things are why you're tired all the time, according to science - Connectstatesboro

For Aimee Stewart, founder of the Chandler Childrens Choir, music has always been a major part of her life.

I come from a very musical family and a lot of solo performers, the Chandler resident says.

Growing up, she studied both violin and voice. In addition to solo work, she also sang in a number of choirs around the country, including the Phoenix Symphony Chorus.

Shes such a fan of choirs, in fact, that when people approached her about private voice lessons for their kids, she would suggest they join a local childrens choir. After moving to Chandler 10 years ago, however, that advice fell through.

People said, There isnt one nearby, she recalls. But then they would ask, Why dont you start one?

So, in 2008, with just 27 singers, Stewart and her husband founded the Chandler Childrens Choir.

I love teaching groups and love teaching children. And I love choral music too, she says. Directing a childrens choir was a combination of all the passions I had.

Nine years later, the Chandler Childrens Choir boasts more than 140 auditioned singers who range in age from 7 to 18. Participants come from Chandler, Mesa, Gilbert, Ahwatukee, Tempe, and a few as far away as Maricopa and Phoenix.

That number also includes three of Stewarts four children, all of whom unsurprisingly sing and play instruments. This is actually the first concert for her youngest, and she admits he has a little stage fright. Asked what her kids think of being in a choir conducted by their mom,

she responds jokingly, I think theyre proud their mom is the one in charge bossing everyone around.

The choir performs four major concerts during its August-May season, as well as special events, festivals, honor choirs and other opportunities. There are also regular tours around the state and country.

The choirs final concert of its ninth season takes place at Chandler Center for the Arts on Saturday, May 13. The theme is Fields of Gold and focuses heavily on Americana, spirituals and spring. Expect to hear familiar works like Simple Gifts, America the Beautiful, Here Comes the Sun, and Homeland, along with lesser-known works like Stand Upon the Rock, and the titular Fields of Gold.

Accompanying the choir on several pieces and performing a few solo works will be classical guitarist Erik Sloyka.

It doesnt get more Americana than an acoustic guitar, Stewart observes.

I think its really going to be a beautiful concert and something different, she says. I think its going to lower [the audiences] blood pressure and give them a relaxing night of music.

After the concert, Stewarts plate only gets fuller. In addition to planning the choirs milestone 10th season, she was recently elected president of the Arizona chapter of the American Choral Directors Association. According to its website, the ACDA represents more than 1 million singers across the country.

Stewarts goal as president will be to grow our successful programs, support and expand our membership, and reach out to underserved areas. In that mission, she feels like Arizona is a good place to be.

People take their choral arts seriously here, she says, and I love it!

See more here:

Chandler Children's Choir founder looks beyond the East Valley - East Valley Tribune

Sam Smith Published 11:29 a.m. CT May 8, 2017 | Updated 6 hours ago

Grayson Capps and Corky Hughes play during the 2016 Music Under the Stars series.(Photo: Special to The Bacon)

Southern gothic tales will be told by singer-songwriter Grayson Capps, Friday at 7 p.m. with guests Corky Hughes and Molly Thomas.

With another talented lineup in their Music Under the Stars series, From The Ground Up Community Garden, and its host The HiveInnisfree Hotels Corporate Social Responsibility Program, invites music lovers to experience skillful storytelling that features country, blues, and rock influences.

Capps and Hughes performed together in last years series and played music together the last 6-7 years. Thomas and Hughes had been performing together about 17 years now, and despite leaving the music community for some time, violinist Thomaswas thankful for Capps and Hughes helping her make her way back into the scene in 2012.

Grayson Capps and Corky Hughes play during the 2016 Music Under the Stars series.(Photo: Special to The Bacon)

I really love playing music with those guys. The talent is immense, and Graysons song can get intense, which I love, said Thomas.

As always with these events proceeds benefit the garden and Dixon School of the Arts. It is recommended to bring a chair and cooler with drinks. Tickets are $15 and delicious food will be available for purchase from Spyros Gyros and dessert treats available from Bluejays Bakery. Tickets may be purchased at the event, but keep in mind the garden fills up quickly so advance tickets may be purchased at https://www.eventbrite.com/e/music-under-the-stars-in-from-the-ground-up-garden-with-grayson-capps-tickets-32363166101.

THE BACON APP

For the best underground info in one spot the best bars, best food, best concertsand best experiences only the locals know download our free entertainment app. The Bacon is in the Apple and Google Play stores and ready to bedownloaded today.

Hughes, a man of many talents, expressed his excitement to play under the interstate again, admitting he enjoyed the cool atmosphere and having the opportunity to play music somewhere different than usual venues. Guitar being his primary instrument, Hughes is currently studying the upright bass and said he might play his lap steel guitar, and with Thomas joining them this go around, he may bring his bass also.

Capps brings the sounds and influences from his roots in southern Alabama and a decade spent in New Orleans. With five studio albums under his belt, American gem, Grayson Capps, had two songs featured in the Golden Globe Award-nominated film A Love Song for Bobby Long and two more featured in the thriller, Straw Dogs. Unique to other events in the area, come enjoy a relaxing night under the stars and overpass with this blissful and talented trio in the garden.

Read or Share this story: http://on.pnj.com/2pX3Yhv

More here:

Grayson Capps and guests perform in Music Under the Stars series - Pensacola News Journal

Perhaps by now youre already best friends with Google Home. We wont judge you if you tried dressing it up but frankly, we are more interested in your daily activities with the smart speaker. We know the device is being improved with more features and commands since it was first launched and a lot of users have been sharing their discoveries.

One of the many things Google Home can do is play music from different streaming services. Of course, one of the top sources is YouTube aside from Google Play Music and Spotify. Google Home has a collection of ambient sounds that it can play when you ask it to. Such sounds and white noises can help a person relax and focus so theyre a necessary collection.

If you want some help in concentrating to study, you can ask Google to play you forest sounds, crickets chirping, waterfalls, rain or any relaxing sound as your background. They can help you focus on work, fall asleep, or even calm the baby down.

You dont have to launch your music app, just say Ok Google, play____ and it will played in an instant.

Here are some commands and audio that will play on your Google Home: Help me relax Play ambient noise Play an ambient noise for 2 hours Play fireplace sounds Play river sounds Play forest sounds Play white noise Play fireplace sounds for 2 hours Play river sounds for 2 hours Play forest sounds for 2 hours Play white noise for 2 hours What other ambient sounds do you know?

And here is a list of the ambient sound options:

Babbling brook sounds Country night sounds Fireplace sounds Forest sounds Nature sounds Ocean sounds Oscillating fan sounds Outdoor sounds Rain sounds Relaxing sounds River sounds Running water sounds Thunderstorm sounds Water sounds White noise

The collection is only available in the United States but some users report that they can also try the commands.

SOURCE: Google

Read more from the original source:

Google Home offers ambient sound options to help you relax or focus - Android Community

Come and enjoy music and art at the depot May 8, 2017.

Vendors and art begin at 6:00 PM; music at 7:00.

A free will offering will be taken on behalf of the musicians.

Event is held rain or shine as we move inside the depot if the weather is bad

For a relaxing evening, come and enjoy music and art at the depot. Bring a chair and your family and friends.

This weeks featured musicians will be Woodrow an electric/acoustic duo featuring original songs and covers of classic rock, folk, and alternative hits from the 60s through current day. They add their own spin to songs you know and love. Their tone is mellow and perfect for a coffee house, restaurant, or outdoor festival or concert, although they do perform a number of pretty rocking tunes as well. Their repertoire includes Led Zeppelin, Fleetwood Mac, 10,000 Maniacs, Grateful Dead, Radiohead, The Beatles, The Allman Brothers, The Pretenders, Train, and much, much more.

The duo features Brian Bramkamp on guitar and vocals and Theresa Ratliff on lead vocals. Brian writes all their original songs and is an accomplished guitarist with a varied background in blues and classic rock styles, taking notes from the likes of Warren Haynes and Jerry Garcia. Theresa has been a professional vocalist since she was 12 years old and has performed not only as a rock and pop vocalist but also in professional Broadway-style musicals. Her vocal style has been compared to powerhouses such as Grace Slick, Janis Joplin, and Melissa Etheredge.

The duo performs regularly at concerts and community events in the area. You can view their show schedule at http://www.Facebook.com/wearewoodrow.

Marie Herman is our featured artist.

See the original post here:

Music on Mondays at Dansbury Depot - Pocono Business Journal

Media Release from Tekapo Springs

May 8 2017

Star gazing tours and new pools are hot attractions at Tekapo Springs

The introduction of star gazing tours married with the launch of new pools have put Tekapo Springs firmly on the global tourism map.

Star gazing tours in one of the worlds top clear sky locations was launched by Tekapo Springs in New Zealands Mackenzie country just two months ago, taking viewing the Southern night sky to whole new levels.

Development of stargazing tours followed on from a multi-million-dollar investment into two new pools and an aqua play area at the complex, bringing the total number of pools to five.

Both investments have ensured the multi-award-winning South Island tourism attraction, renowned for its innovation and continued business developments, continues to be at the forefront of must-do activities for visitors.

Tekapo Springs owner Karl Burtscher said Tekapo Star Gazing had been extremely well received by international and domestic visitors as it combined the top two attractions in Tekapo.

The tours take advantage of the fact that the tiny township of Tekapo sits within the worlds largest international dark sky reserve (4144sq km), only the fourth such reserve in the world.

They incorporate a 40-minute guided night sky tour with trained star guides followed by a 40-minute soak in the hot pools. Guides continue to give information, answer questions and story tell on request, while guests chill out to relaxing astro music. Guests can also get closer to the stars and planets by looking through one of three powerful telescopes installed at the pools.

Developing a product that marries our beautiful Southern night sky with a visit to the relaxing Hot Pools makes for an exceptional experience, said Mr Burtscher.

Visitors have called it an out of this world experience or said they felt like they were floating in space, and our guides have been praised for being so knowledgeable about some of the closest and brightest features in the night sky such as stars, planets, constellations, and galaxies.

Mr Burtscher said bookings were highly recommended as some tours were booked out well in advance.

Even if the weathers not perfect for star gazing, our guides provide an indoor audio visual about the night sky using the same content, with a high definition projector screen and astro photos and videos, he said.

It makes the tour an all-weather attraction, and we even have a cosy open fire to warm up the night too!

The tours will operate on a winter schedule until October 31 with tours departing seven nights a week at 9.30pm (Mandarin-speaking), 10.30pm (English tour) and 11.30pm (both languages). The latest tour will also cater for visitors who like astro-photography.

From November 1 tour times change to 10.30pm, 11.30pm and 12.30am.

Last year Tekapo Springs also officially launched its new pools to great acclaim, proving hugely popular with visitors and locals and resulting in a significant increase in visitor numbers.

We now have two busy seasons both summer and winter, said Mr Burtscher.

The pools are popular throughout the year, perfect for visitors in summer who want to relax while enjoying views of the lake and surrounding mountains, while in winter theyre a magical escape for visitors day or night.

We just keep adding more and more reasons to visit Tekapo Springs including our winter ice skating rink, winter snow tubing and a huge inflatable summer waterslide.

Tekapo Springs is a year-round attraction nestled on the shores of stunning Lake Tekapo, beloved by visitors from all around the globe and winner of multiple tourism awards. The new pool additions themed High Country Tarns, each with its own distinctive shade of aqua green are part of Tekapo Springs long-term growth strategy for expanding its aquatic attractions and offering a wider range of water temperatures and features.

ENDS

Scoop Media

Go here to see the original:

Star gazing tours and new pools are 'hot' attractions - Scoop.co.nz (press release)

Im in the process of moving seamlessly from the care and maintenance of cats to the ditto and ditto of chickens.

The cats were the usual pair at Swanky Towers, home of my frequently holidaying friends, and the beasts c&m was complicated by the fact that one of them has a thyroid problem, which puts him off his grub.

He has pills for it but refuses to eat them. Even if, after deploying a variation on the Heimlich manoeuvre, you manage to get one down his throat, hes quite capable of regurgitating it five minutes later.

The best method is crush the pill into his wet food. But, by the time I arrived, hed stopped eating, a problem complicated by the fact that sybaritic Bertie, the other beast, will scoff the food containing the medication, given half the chance.

Honestly, you need eyes in the back of your bean. For three days, Jeeves stayed off his food, but fell eventually for the pill being crushed into some kitty milk concoction that he drinks. After that, he was eating for Scotland, even helping himself to Berties provender, if the latter didnt get his bib on quickly enough.

No sooner had I departed from Swanky Towers, like some Rabbie Poppins of the pet world, than I was called to the countryside for a tutorial on looking after chickens.

These other pals are holidaying in July, and Ill take over their demesne for a fortnight, with my main duty concerning the hens, ken? Ill have to remember that. Sometimes, I fetch up at Swanky Towers, help myself to the drinks cabinet and any posh chocolates I can find, put some relaxing music on (sound system to die for), and sit back in the lap of luxury. Hours later, I leap up, crying: I forgot about the cats!

Its a business, this beast maintenance. Indeed, one of the dog walkers on the suburban hill has suggested I take it up as a profession, as my usual one is degenerating into a hobby. People have asked me to look after their mutts but, as a man in my position cannot be seen picking up poop, Ive had to pooh-pooh that idea.

In the meantime, chickens and cats will suffice. Feeding and housing the former turned out more complicated than expected, and Ive warned my friends not to expect all five beasts to be alive when they get back.

However, if all goes well, I shall have all the eggs I can eat in moderation (dubious effect on the prostate, some say) and, indeed, have been starting every other day since my tutorial visit with a fried egg, and feeling fairly fabulous for it.

Better even than the ovate bonus from chickens, though, was that I got a go on a mini-tractor for the grass cutting. I cannot recall ever being so happy. Again, it all seemed terribly complicated, with buttons to press and levers to lift, but once Id mastered it I was off, turning left and even right at times.

I know: we can all see this ending badly. Youre picturing tractor-shaped holes in the hedgerows. But I picture myself happy as a sandboy: munching fried egg sandwiches as I mow as much of the world as I can.

Visit link:

From kitties to chickies - The Courier

Debra Pugh 2015

Debra Pugh 2015

Lack of sleep can cause weight gain, early aging

A good indicator of peoples physical, mental, and emotional well-being can be seen in the quality of sleep they receive each night. If people do not get enough deep, restful sleep, then their body is not able to recharge and can start to break down in many different ways and damage the body.

The purpose of sleep is so the body will have time to repair and rebuild its cells, to cleanse itself, and recharge with energy for the next days activities. The body needs sleep to resist disease, maintain strength and endurance, increase vitality, improve attitudes and moods, and even slows down the aging process.

Chronic sleep loss has a negative effect on metabolism, hormonal function, and the pace of aging. The lack of sleep can interfere with the body releasing hormones such as cortisol, and growth hormones which influence muscle strength, the ratio of muscle to fat, and cause people to age faster. Excess cortisol can damage a persons health over a period of time and cause decrease memory, low energy, low immune system, weight gain, sleep disorders, and thyroid dysfunction. There are also increased risk of heart disease, high blood pressure, and Type 2 diabetes.

The National Sleep Foundation explains that most adults need 7-9 hours of sleep each night, teenagers need 8-10 hours, elementary age kids need 9-11 hours, preschoolers need 10-13 hours, toddlers need 11-14 hours, and babies need 12-18 hours.

Caffeine is known to disrupt the normal sleep pattern and prevents people from reaching the deep stages of sleep. It also blocks the effects of serotonin and melatonin in the brain which are necessary to cause people to fall asleep and remain asleep. Caffeine can be found in coffee, tea, soft drinks, chocolate, hot chocolate, coffee flavored ice cream, diet pills and even some decongestants and migraine medications.

Many people with sleep problems drink alcohol thinking they will sleep better, but studies show that alcohol can decrease the REM stage of sleep, which is the repair stage. This causes people to sleep lightly and feel tired and groggy the next day.

Research suggest to improve sleep, it is important to go to bed and get up at the same time every day, keep the bedroom dark, quiet, and cool, avoid caffeine in the evening, dont eat big meals before bedtime, get regular exercise in the day, relax quietly before bedtime with a warm bath, put pets in their own bed for they can disrupt sleep, read or listen to soft, relaxing music before bedtime.

I have used Composure for over 15 years on the nights I need help in getting to sleep. It is a combination of organic herbs that can help reduce the effect of stress on the body and help people to relax and sleep. One or two capsules can be taken during the day or three to four taken at night to help with sleeping.

The quality of sleep a person receives each night can be a good indicator of their physical, mental, and emotional well-being. If you are not able to recharge your body each night and need more information on how to improve your sleep, call, email or order my book, Fibromyalgia and Fatigue: A Recipe for Feeling Fit and Healthy.

(Debra Pugh, author of the book, Fibromyalgia and Fatigue: A Recipe for Feeling Fit and Healthy, has a bachelors degree, is a certified personal trainer, and a certified sports nutritionist. She hasover 25 years of experience in counseling people in Health and Wellness such as weight loss, exercise, nutrition, increased energy, balance, fibromyalgia, chronic fatigue, auto-immune disorders, arthritis, hormones, toxins, cleansers, and supplements. For more information or to buy a book, call 806-298-5504, email DebraPugh@windstream.net, or website at http://www.FibroAndFit4Life.com.)

Read the rest here:

Lack of sleep can cause weight gain, early aging - Plainview Daily ... - Plainview Daily Herald

Near the end of March, Omiqron6 dropped A New Kind of Lightning. Very little is known about the artist called Omiqron6: he/she is from Mexico City, and has this to say about the music on A New Kind of Lightning: "In times when the collective human spirit is sunk in conflict, violence and suffering... I love to help elevate it.

Stylistically, Omiqron6 is categorized as experimental ambient music. For those who dont know, ambient music emphasizes tonal ambience rather than rhythm or melody. In other words, ambient music doesnt really have a definable structure or arrangement. Ambient music originated in the U.K., primarily because of the various musical atmospheres generated by the synthesizer.

Some people equate ambient music with Muzak or elevator music. But there is a vast difference: ambient music is trying to set a mood, a surrounding milieu, while elevator music is usually safe, sterile lounge-like music utilized as background filler. Elevator music is certainly not trying to set a mood. Basically, elevator music is designed to put your brain in neutral. The design of ambient music is to engage your mind at various levels, consciously and subconsciously.

A New Kind of Lightning contains eight tracks. Om Is On is the first track. The use of om in the title suggests transcendental meditation facilitation. Since I dont meditate, I cant provide a valid estimation of the songs meditative qualities. But as ambient music, its good, reflecting a light, airy atmosphere that gets into your brain and enhances happy thoughts.

Omiqron6/IMP

Whereas the second track, Pawa, sets off active cogitation, with its squirming, musical fractal descents via the burping synth, which becomes a bit annoying as the music progresses. Its almost strident in a mean kind of way.

While listening to 3Times Astray, I imagined myself on a space yacht, floating through clouds as winged-dolphins cavorted around me. Weird, huh? But hey, it was very relaxing. I likewise found Warrior to be relaxing, but not in the same languid manner as 3Times Astray. Warrior is more mystical, more abstruse in the atmosphere it oozes forth.

My favorite tune on the album is Tau Tonic, probably because it jumps around, intermingling instruments and themes in a highly-stylized manner.

Omiqron6 has produced a strong album, especially for listeners looking for ambient music that varies from one song to the next.

Find out more about Omiqron6 here.

Original post:

CD Review: A New Kind of Lightning, Omiqron6 - Huffington post (press release) (blog)

MEMPHIS, Tenn. (localmemphis.com) - Tom Lee Park is alive with the unofficial start to summer. Memphis in May is kicking off with the start of the Beale Street Music Festival.

Gates opened Friday evening as Memphis welcomes people from across the country and the globe.

It is a major money maker for the city. And according to MIM organizers, this celebration welcomes roughly 30,000 people a day, so we are talking a lot of ticket sales.

We caught up with one fan who was the first person in line at the south entrance. She says the early bird catches the worm and gets the best spot.

I like feeling the music pounds through me, says Nikki Teessier. It's really nice, especially when it's bands that I really like. For me, I just love music and it resonates really well with me and it's relaxing. It's my stress relief.

Organizers want people to remember certain items are prohibited. No water bottles over 20 ounces, no recording devices, pets, or lawn chairs; and this is a no drone zone so leave the technology at home.

Read the original:

Beale Street Music Festival Kicks Off At Tom Lee Park - http://www.localmemphis.com