6 Tips for Healthier Sleep

6 Tips for Healthier Sleep

     While many people turn to caffeine after a night spent tossing and turning, there’s no substitute for a good night’s sleep. 

     “You just can’t cheat it,” Watson said. “There’s no pill, there’s nothing that you can take to try to overcome, or to try to replace it.”

To help you stop fighting and start sleeping, Watson offers these tips:

1. Keep a Regular Sleep Routine

You can help sleep along by going to bed and waking up at the same time each day, as well as by sticking to your pre-bed routine so that your body knows that sleep is coming.

2. Prepare a Sleep-Friendly Environment

Cool, dark, and quiet are essential. Turn out the lights or use light-blocking curtains or shades. If you live in a noisy environment, white noise machines or ear plugs may block out some of the sounds.

3. Avoid Caffeine After 2:00 p.m.

If you must drink caffeine, avoid it after two in the afternoon, because it can increase your chances of insomnia later that night.

4. Don't Exercise Right Before Bed

Regular exercise can help you sleep more soundly, but for some people, it can be disruptive if it's done right before going to bed.

5. Skip the Pre-Bed Cocktail

Alcohol may make you drowsy, but it can disturb your sleep later as the alcohol wears off.

6. Create a Tech-Free Zone

Cell phones, computers, and tablets can all disrupt sleep because their ever-glowing lights—especially those in the blue wavelengths—can throw off your circadian rhythm by mimicking daylight.

Reference: http://www.healthline.com/health-news/six-tips-for-better-sleep-053114

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Image Placement

In practice, inserting an image or any other material in your document is quite easy especially if the material already exist in your local storage device. It is just a matter of opening up the image file through the Microsoft word dialog box or wizard. Sometimes, if the image you would like to insert is on web page currently displayed on your screen, it could be copied and pasted. The real challenge is where to put the image you inserted or where to move it.

In this part of the lesson we will study the different characteristics of text wrapping options that you can use with the image you integrated in your document.

1. In line with text. This is the default setting for images that are inserted or integrated in your document. It treats your image like a text font with the bottom side totally aligned with the text line.

2. Square. This setting allows the image you inserted to be placed anywhere within the paragraph with text going around the image in a square pattern like a frame.

3. Tight. This is most the same as the square setting, but here the text “Hugs” or conforms to the general shape of the image. This allows you to get a more creative effect on your document.

4. Through. This setting allows the text on your document to follow even tighter, taking the contours and shape of the image.

5. Top and bottom. This setting pushes the texts away vertically to the top and or the bottom of the image so that the image occupies a whole text on its own as in example.

6. Behind text. This allows image to be dragged and placed anywhere on your image look like a background.

7. In front of text. As it suggest, this setting allows your image to be placed right on top of the text as if your image was dropped right on it.

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ICT Project for Social Change

Before starting your project, your group should be able to do the necessary paperwork. This allows experts to see if your project is doable over the time frame that was given and if it is significant enough to be made into reality.

Five elements of a concept paper

1.Introduction-includes tour group’s mission and vision and a brief introduction of your project.

2.Purpose-includes the reasons why this project is worth your group and your sponsor’s time, effort and money.

3.Description-includes all the necessary information about the project. In ICT, it involves the sites you are going to produce and the purpose of each and how they work in unison.

4.Support-contains the budget needed for the project. Some concept papers do not specify any amount requested from the sponsor.

5.Contact information-includes information on how the group be contacted.

Simplified ICT Project Process Overview

1.Planning-Involves the following task (but not limited to):

  a. Conceptualizing your project project

  b. Researching on available data about your topic

  c. Setting deadlines and meetings

  d. Assigning people to various tasks

  e. Finding a web or blog host

  f. Creating a site map for tour website

  g. Listing down all applications, that you need including web apps

  h. Funding (If applicable)

2.Development-involves the actual creation of the website(s), involves the production of images, infographics, etc.

3.Release and Promotion-involves the actual release of the website for public view and promoting it. Promotion typically starts before the actual release.

4.Maintenance-involves responding to feedback of your site visitors and continuing to improve your website.

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ICT as Platform for change

     “You never miss the water until the well runs dry” and maybe the same saying goes for the internet. How many times has your ISP deprived you and your right to access the internet? How many times have you been frustrated? But besides not being able to update what you had for dinner last night or updating your profile picture, there are actually far bigger things this world would have missed without internet. In fact, ICT in general has played a key role in our history.

The Role of ICT in Recent History

     Throughout recent history, the Philippines have been one of a few nations that demonstrate unity for a call to action or social change. These campaigns for social change would have not been successful if it were not for ICT.

1. EDSA (PEOPLE POWER REVOLUTION). The people power revolution lasted from 1083 to 1986. During a radio broadcast of Radio Veritas, Cardinal Sin encouraged the Filipinos to help end the regime of then President Ferdinand Marcos. A major protest took place along the EDSA from February 22 to 25, 1986 involving two million Filipinos from different sectors. These included civilians, political parties, the military and religious groups.

2. EDSA DOS. This is also known as the 2001 EDSA Revolution, happened during January 17 to 21, 2001. It was fueled after 11 prosecutors of the President Joseph Estrada walked out of the impeachment trial. As a result, the crowd in EDSA grew over the course of a few days through text brigades. 

3. Million People March. This is a series pf protest that mainly took place in Luneta Park from august 22 to 26, 2013. There were also several demonstrations that happened around key cities in the Philippines and some location overseas. The organizers and promoters of the Million People March used Facebook and Change.org as their, mediums.

4. Yolanda People Finder. Recent storms in Philippines history gave birth to the People finder database powered by Google. During typhoon Yolanda, the people finder was a vital tool for people across the globe to track the situation of their relatives. This proved to be successful and is now adapted by more organizations to help people track relatives during calamities.

Change.org

     Change.org is dubbed as the “world’s platform for change” where anyone from the online community can create a petition and ask others to sign in it. During the past times petitions are only done through signing a paper, usually done by a group asking for signatures via travel. Change.org gives access to more people by allowing the online community to affix their digital signatures on petition.

Signing an Online Petition

1. Visit Change.org

2. Change.org works this way. If this is your first time to use Change.org, click Sign up or log in with Facebook. Otherwise, just input your log in details.

3. You can then start your own petition, but for now click on any petition you want under tending petitions.

4. Read the petitions description to see if this petition matters to you. If it is, sign the petition by filling up the information on the right side of the screen.

5. Share the petition on Facebook to promote it.

     Alternatively, you can check out petitions of your friends on Facebook, and then click on those petitions to read about it and sign it.

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