#environment tips

[erika-xero]

OK, since I draw a whole lot of backgrounds I decided to make a basic perspective drawing tutorial. Knowing how to work with vanishing points and perspective grid actually helps a lot! 

[pyrolitheus]

While we're talking about reducing costs and waste at the same time, if your city puts fluoride in the water you probably don't even need to use toothpaste and can just brush your teeth with water.

We need to remove plaques from our teeth for two reasons:

The plaque itself is acidic and can wear down enamel.

The bacteria on our teeth can help build up tooth enamel by depositing minerals from our saliva onto the surface of our teeth, but not if plaque has built up too much and gets in the way of this process.

Turns out brushing your teeth with water still removes the plaque.

[acnlexplorer-emily]

Detoxing Your Work Environment

Living a healthier lifestyle is all the rage nowadays. Special diets and meals, exercise regimes, cleanses -- most people have tried something or another to detoxify our bodies and increase our health and well being. When we"detox" our bodies we purge them of unhealthy inputs, and supply our systems with healthy foods and nutrients to repair any harm.

The very same principles can be applied to other regions of our lives, such as our families as well as our work environments. The concept is the same: eliminate or reduce the unhealthy aspects and boost the things which sustain us. Let us explore how that may look in our office...

Learn more about how important environment and benefits for healthy environment. Visit ACNL EXPLORER EMILY

Surroundings

Look around you in what you find every day while you're working. What drains your energy or irritates you? What are you putting up with? Maybe your desk is uneasy, the lighting isn't conducive to work, the colour on the wall makes you want to puke, the pipes ping annoyingly, or your desk is totally disorganized. These are the things which will need to be purged, or minimized.

Take five minutes and write down everything that does not feel as it feeds your motivation and energy. Pick three things which you could do something about, and commit to addressing them in another 3 days. By way of instance, hang a poster or painting to cover up that wall (or paint it, if your office permits ), get a desk lamp on your way home from work, get noise cancelling headphones to drown out the pinging pipes, rearrange your desk so that it works for you, or program a few hours to clean the clutter.

Now that you have removed some of those"toxins" it is time to refortify your environment. Most organized? Maybe music does it for you, or silence. Maybe the noise of water, a soft shade of green, or having plants nearby.

Take another five minutes and write down at least five ideas for things you could increase your surroundings that would improve your productivity and enjoyment of your environment. Commit to yourself to set up at least three of those ideas within the next week.

Relationships

The people we interact with each day may also have a major effect on the enjoyment of work, our ability to remain healthy and positive, and our effectiveness. So now it's time to evaluate the strength and nature of our professional relationships and communications. We will need to comprehend which relationships are healthy and strong, which require strengthening, and that are detrimental to our well-being.

 Produce four columns next to the titles:

In the first, assess the strength of your relationship with that individual on a scale of 1 to 10, where 1 is terrible and 10 is wonderful.

In the next column, rate how you feel (or feel about yourself) when you are with that person.

In the next, notice how positive or negative that individual is in their communications, where 1 is extremely negative, pessimistic, talks seriously about individuals or the company, etc., and 10 is extremely positive, optimistic, and supportive.

Ultimately, rate how important that relationship is to your success and happiness.

Here's your detox challenge:

Select one connection that is important to your success, but needs improvement. List five things you can do in order to repair or enhance your relationship to that person.

Choose 1 relationship that's not healthy for you, rather than critically important, and commit to spending as little time and energy as possible on that individual.

Select two relationships which sustain you, give you positive energy, and make you feel good. List five things you can do in order to spend more time with these people, deepen your relationships with them, or find more people like them in your workplace.

Systems

Let us now explore the best way to do things. Are there areas of your job where you twist your wheels or reinvent the wheel? By way of example, once you're putting together the monthly report, do you think to yourself each time"why does this take a lot of the time?"

Of course, it's also important to recognize there are things we have control over, and people that we do not. Change what you are able to minimize the negative effects of the ones you can not, and concentrate on giving yourself with as healthy a workplace as possible. Do not assume nothing can be done; request it, or get creative about how it can be altered for the better. We can make that commitment to ourselves, just as we would if our own body was desperately sick. The fantastic news is that we are able to leave a dangerously poisonous work environment, even though we can not leave a body which has too many toxins. And when a place is simply too toxic, sometimes we owe it to ourselves to get out of such environments until they start to have a negative health effect.

The Environment That Boosts Labor Productivity

There are a number of factors that contribute to workplace labour productivity. One of these is humor. Consider how high performing teams function. There's always an element of comedy present. Humor was found to be among the strongest ingredients in building strong bonds between individuals. If you take into account the people you where you've the strongest bonds, then consider the comedy you share.

Humor is a natural human function and has a significant place in the modern work environment. It's a vital ingredient in relationships as it indicates that we're human and leads to building strong bonds between individuals. Among the main societal functions is sharing. Sharing humor is an asset in the workplace due to the important role it plays in helping to build relationships.

Look at your workplace. You will most likely notice that if people are in groups they often laugh more because they're in the business of other folks that are laughing. Consider how hard it's to keep a straight face when you're in the business of other folks that are laughing.

It's been observed that people who laugh a lot are a lot more productive than individuals that don't. What is there about laughter and humor that permits people to create more without even feeling tired.

Why should joyful people be more effective than miserable men and women? Our offices have changed considerably over the past 30 years. We no longer work doing dull jobs in unfriendly and dangerous environments.

"Work" has been described as the place you are when you need to be someplace else. So how can we make a workplace that's an environment that people enjoy?

The solution can be found in the environment that we create at work. In an environment where comedy is a vital part, people feel relaxed, encouraged, and act in a more open fashion. We know that people work better together in this type of environment. Not only do they work better together but they're a lot more productive.

How often do we knowingly attempt to create this environment at work? How often do we feel a twinge of annoyance once we hear laughter knowing that there's a deadline to be met?

Normally, people like working together because work is a social activity. Nearly all people like to work with other people. Sure, there are the odd exceptions which work best when they're alone but they're in the minority.

On the other hand, people working in a humorous environment as part of a group have a tendency to make a greater level of productivity. This is since they're free to explore, to play, take risks and most of all--to make mistakes and find out.

Some reasons why laughter increases workplace productivity.

Scientists have found that laughter creates an increase in white blood cell activity and generates changes in the balance of the blood. Their work suggested that laughter might increase the production of certain hormones which give rise to memory and endurance.

It appears that humor stimulates both the left and right sides of the mind. This means that people tend to comprehend the message better and remember it more when information is provided in the ideal environment. Studies indicate that humor reduces stress and consequently learning can happen. So are people more effective since they know better in an environment which fosters humor?

To further understand the effects of laughter that the researchers believed the physiological results of laughing. We always seem to feel better after a good laugh. This is because laughter is the catalyst for the creation of compound called catecholamine in our blood. This chemical has a beneficial impact on our levels of alertness. When this happens your brain also begins producing endorphins.

Endorphins are known as the body's natural painkillers. They are the antidote to stress and depression.

When comedy is used in a group there's a sense of greater acceptance and membership to this group. Humor is the thing that creates a feeling of belonging and goes a long way to removing social barriers. A team operating in a humorous environment has a ready-made hindrance for aggression or bad feeling.

It's been known for a long time that comedy produces positive emotions and is great at reducing anxiety. In today's working environment, comedy may be the antidote for negative feelings. Furthermore, it has an extremely positive effect on productivity at work.

It appears quite obvious that humor is a crucial ingredient in the personality mix in the current somewhat stressed working environment.

P L Mitchell is a business entrepreneur who has helped many businesses to lift their labour productivity at work at little or very low price. Peter contends you could purchase bigger and better machines to try to boost your business productivity levels. However, it does not make sense to invest your money on capital equipment until you've got an extremely productive group of individuals to get the best in the machines.

It is possible to use the tactics and strategies from Peter's book and use them straight from your business. The fundamentals are simple and easy to apply. He's concentrated on the practical rather than the theoretical aspect of altering workplace behaviour. The greatest secret of raising productivity levels is the ability to produce change without individuals working harder. In his e-book The Key to Productivity he's explained in detail how he achieved this in various businesses. The book is written in an easy conversational style which will let you follow the procedures step-by-step. You may benefit from the years of practical experience that's been packed into this manual. As you use the principles and your business productivity begins to rise, you'll also see a rise in earnings.

[gaiacostella]

Organic Green Tea Production - Healthy Tea, Healthy Environment

Is that anti-oxidant rich healthy green tea you like to drink damaging the environment? It's if it is not organic.

Green tea is renowned around the world for its health-producing benefits, both through conventional wisdom, and more recently through a huge volume of scientific study. Yet the truly health-conscious understand that health isn't only for the body, but goes out to society and the environment. 

Given the large volumes of tea grown across the world, and the amount of substances used in normal agricultural production, going organic with green tea becomes much more important--to the quality of tea, the quality of the environment it has grown in, and for the quality of life of the employees.

Although tea is grown in nearly 40 countries, the vast majority (roughly 80 percent ) comes from only five--China, India, Indonesia, Sri Lanka, and Kenya. Unfortunately, the majority of the production isn't organic and this could have some catastrophic consequences, as commercial tea manufacturing frequently uses up to 20 different chemical fertilizers, herbicides and insecticides applied multiple times during the growing season.

Tea production is labour intensive and land intensive. The plants take about ten years to grow and can then easily last for over 80 years, sometimes well over a hundred. Soil nutrition becomes very critical in that situation since there's absolutely not any crop rotation to break the land and replenish nutrients. Nutrients have to come from someplace. 

This has caused a massive dependence on chemical replacement, which further damages the soil and flows an excess of nitrogen to the water table, damaging, creeks, rivers, and marine life. There's also a possibility of pest invasions and therefore the use of insecticides and herbicides. Often workers aren't adequately protected from the effects of the harsh compound, working in the areas right after they've been sprayed, without protective clothing and frequently barefoot. The outcome? Both employees and local wildlife are harmed by these harsh chemicals.

But in each tea producing area of the planet some farmers are turning to organic procedures. China and India, as the world's biggest producers have some significant manufacturers, but the Japanese also compete in this market. Organic green tea cultivation involves natural pest control, composting for soil nutrition, occasionally employing the bio dynamics developed by Rudolph Steiner, occasionally including vermiculite (worm composting) and in Japan even chamomile is used to create a rich organic fertilizer for elite green tea.

Organic green tea manufacturing the world over is showing that organic can be more than competitive, it may be profitable for companies, for the employees and for an environment which all need to keep healthy to be sustainable over decades of tea production.

Check out GAIA COSTELLA for more information about healthy environment.

What Are Some Ways to Ensure That Your Home Has a Safe and Healthy Environment?

Considering our home should be the safest place to be, we must make sure that we have a secure environment in all aspects. We ought to use products that are secure for us, including drinking, cleaning, cooking, health and beauty, skin and hair, and whatever used for the care of babies.

Cleaning products should be made from non-toxic chemicals and they need to be biodegradable, hypoallergenic, contain no phosphates, and are pH-balanced. They ought to remove dirt, grease, and grime from any washable surface without causing allergies to anybody, especially to sensitive men and women. There should be no greasy or dirty residue left after cleaning. 

Start looking for a product that's not just biodegradable and safe but one which removes grease and dirt, and may be used for many household items like appliances, barbecues, counter tops, flooring, furniture, mirrors, sealed woodwork, walls, and windows.

Some cleaning products aren't only organic but they are also concentrated. It might seem that some products cost more initially, but from a value perspective, this isn't cost effective. Concentrated products like dishwasher powder or liquid, laundry detergents, hand washing liquids, stain removers and standard household cleaners can help you save money since you can use a tiny amount or you can dilute it and get far better results than other goods.

For personal hygiene and to skin - like adults, children, and infants - use products which aren't only natural, but also hypoallergenic, clinically tested to guarantee safety in using the item, and powerful (actually accomplish what they are supposed to do). This includes shampoos, moisturizers, aging creams, hydrating cleansing cream, makeup removers, toners, eye treatments, or any other skincare products.

For clean air in the house and to prevent any air pollution, use electronic air cleaners using a hepa filter and prevent smoking in addition to second-hand smoke. This will control dust mites, dust, molds, scents, and mildew.

Drinking water from the tap may not always be secure since tap water may contain harmful chemicals or contaminants. Short term or long term use of these contaminants [should they exceed the maximum contaminant level (MCL)] may potentially cause side effects, diseases, or disorders, including anemia (particularly in babies and young children), cancer, circulatory system issues, dermatitis (allergic), kidney damage, liver damage, nervous system effects in babies and young children, and polyps. Some of these contaminants and their sources (to name a couple ) are:

- arsenic - erosion of natural deposits;

- asbestos - erosion of natural deposits;

- bro mate - byproduct when water is disinfected;

- cadmium - erosion of galvanized pipes and natural deposits, removed waste products from paints and batteries;

- chloride - used as a disinfectant and to control germs;

- chlorine - byproduct when water is disinfected;

- chlorine dioxide - used to control microbes;

- chromium - (a carcinogen) expulsion from steel and pulp mills and erosion of natural deposits;

- copper - erosion of natural deposits and rust in the pipes systems;

- fluoride - although promotes strong teeth, the source is erosion of natural deposits and seepage from aluminum factories and fertilizers;

- lead - home plumbing system corrosion and erosion of natural deposits;

- radium - erosion of natural deposits;

- uranium - erosion of natural deposits;

- viruses - mosquito avoidance (from animals and people ).

To get around these contaminants, use either a reverse osmosis system or a secure filtration system that's been tested and includes a solid block of carbon to clean your water. Use clean water not only for drinking but also for cooking or anything that's consumed.

[iwillnotactuallykillanyonetoday]

Creating an Environment That Encourages Personal Development

The important thing to recognize is that you can't separate developing others from growing yourself. Good coaches know they get better because of training their players. Excellent teachers realize they learn just as much from their students as their pupils learn from them. 

Discussing how to work through the political environment within the business with a protege enables the mentor achieve more awareness of how to do that successfully. By placing your attention into training, teaching, and mentoring others, you'll also be creating yourself. If you're genuinely open to knowing your own emotions and to learning new behaviors, you will get a superior managerial leader.

The further you model effective leadership practices, the more your partners will follow your example and increase their leadership skills also. Evidence supporting this debate abounds. Check out I will not actually kill anyone today for more information about creating environment to encourages you for your Personal Development. 

You've definitely seen it on your own. If you discover a unit that's doing well, with motivated employees who work well together, the probability is high that a main reason for their success is that the unit supervisor is a powerful leader. By comparison, it would be anticipated that a poorly performing unit that's suffering from low morale, and where there's a distinct lack of collaboration among the partners, has a supervisor who doesn't understand how to lead in the modern world. When you improve your leadership practices, you increase everyone around you to a higher level of success. 

Consequently, if you're ready to work hard at getting more of a developmental supervisor, look to create an environment that's development-focused for everybody in your span of control from the business, including yourself. 

Here are 10 steps you can take to help you make that kind of environment:

1. Go public with your intent to concentrate on development. Let it be understood that every partner has the ultimate responsibility for their own development. Your duty is to empower their development by providing opportunities, resources, and support.

2. With a retreat format, have an open conversation with your staff to estimate your unit's current strengths and deficiencies. Be frank in this evaluation starting with an honest conversation about your own capabilities and shortcomings. Use the deficiencies which were identified to find out the competencies which are the most important to your unit's potential success. This ought to help you create a blueprint for development on an organizational scale upon which you may base individual development plans.

3. Prove what this means by using yourself as a good example. From this blueprint, start looking for opportunities that can allow you to grow professionally and devote the time to acquire this experience. It would be especially meaningful if the action you selected were concentrated on enhancing your skills at creating others. Let your partners know what skills and competencies that you wish to develop.

4. Have each of your partners create a development plan that is aligned with the competency gaps which were identified. Review the plans with every individual to provide your perspectives on the regions they ought to work on first. Help them identify opportunities to create the identified skills and think of a schedule to which you may hold them accountable.

5. Conduct some sort of 360° feedback on your leadership behaviours. Locate a meaningful mechanism which would give you candid feedback from your partners specifically in your own leadership practices (as opposed to your business and management skills). This should be done in the beginning stages of your attempts to supply you with the"pretest" data. After six to eight months, you should run another round of comments as a"post test" to measure your progress.

6. Build the elements of training, teaching, and mentoring to your regular activities. Specifically with respect to their development plans, your training ought to be focused on motivating the partners to keep working toward their objectives and on helping them adapt their plans as they go. Ensure that you are teaching them skills that match the development program. And as their mentor, help them envision the long-term benefits of the professional growth as they make progress.

7. Plan and arrange a developmental action that would entail the whole staff. This should be tied into the competency list that was created (see step 2). By way of instance, if one of the deficiencies in your unit is efficacy in handling projects, then you could hire a person to teach a 1 day course on project management tools.

8. Invite your partners to participate in community activities which would help them develop, both personally and professionally. Serving on boards of non-profit associations, being a mentor of a recreational sports group for kids, and tutoring children at a local school are illustrations of civic-minded volunteer activities that develop professional competencies.

9. Find meaningful ways to promote, reward, and recognize progress made by your partners as they improve their capabilities. At present, I have a part of my team that has decided to take evening courses so as to complete her undergraduate degree. She's about two years' worth of courses to take, and each of her coworkers and I'm supporting her efforts. We'll make sure she can leave work early to be able to reach her classes. We'll also assist her as needed with analyzing and will observe every time she completes one of her course requirements all of the way through graduation. Her achievement will become our achievement to the extent that all of us want her to accomplish this objective.

10. Continue to remind your partners they will need to seek developmental opportunities. In case you've got the tools available, you can allocate a certain quantity of money to every staff member to use just on a self-development activity.

You may decide to broadly define the assortment of activities that could be included-from business seminars to health center fees. The only real thing you should require is some report back to the rest of the team of what people learned or how that action helped them. This builds a feeling of mutual accountability.

Case in point:The Lend Lease Corporation is a real estate investment firm based in Australia. The business has grown considerably in america, primarily via acquisitions. The Australian leadership of the company created an inner organization called"Foundation." 

They reinvested capital within this entity for several years before it had a significant funding base in the millions of dollars. The business created a board of directors for the Lend Lease Foundation which was composed of workers from several levels throughout the firm. Using the capital each year was decided by the board that the senior executives had little influence on the decisions.

[paracosmists]

Green Living Tips - 5 Gift Ideas In Line With The Environment

Most of us want to do our fair share to keep the environment healthy and lively. The problem is that so lots of the green living tips you come across demand a hefty financial commitment.

But when it comes to giving gifts, whether it's for a birthday, a special celebration such as Valentine's Day or even Christmas, there are small things you can do this will benefit the entire world without breaking your bank.

Here are a few hints:

1. Organic Flowers

Much like organic foods, organic flowers are grown together with the ground foremost in mind. Moreover, all packaging is green packaging and biodegradable. Start looking for flowers grown locally to be able to reduce greenhouse gases in the transport procedure. And consider houseplants rather than flowers. They live longer and maintain the oxygen clean in your dwelling.

2. Natural Perfumes

Most perfumes are made synthetically, using synthetic extenders and these things as diethyl phtlate. However, you do have an option. An increasing number of perfumes are turning to botanical extracts for their aromatics. Some are even using natural animal essences. Shy away from the synthetics. Go natural!

3. Cards From Recycled Paper

Just about all special events are accompanied by cards. Make sure that the cards you provide are made from recycled paper. If you wish to take it a step further, consider sending an email card or an e-card and save a tree. Even better, make your own card. There is nothing quite as unique as a home made card.

4. Kitchen Scraps Crock

This is something new in our favorite green living tips. As a growing number of people begin their own backyard gardens, composting is becoming a natural extension of this procedure. What makes good compost? Kitchen scraps. But nobody needs an old bucket on the kitchen counter where the bits go. Hence... the kitchen scraps crock or the kitchen compost crock. They fit right into the decoration and many come with a carbon filter to radically reduce odors.

5. Organic Cotton Robe

There is nothing quite like a morning lounging around the house in a terry cloth robe. Make it an organic cotton robe and you have a excellent gift for the environmentally conscious receiver. Organic cotton is grown in a way that replenishes soil fertility and reduces the use of toxic pesticides and fertilizers. It is already being used for many different food and fiber products.

Check out PARACOSMISTS for more information about healthy environment.

Green Printing Services Are a Great Way to Keep the Environment Healthy

Anyone who has ever worked at a small or big business knows that sometimes business printing solutions aren't only a very helpful service, but a crucial one. By efficiently using business printing solutions to make and spread good items like business cards, newsletters, and other websites, a business can find itself with a much larger client base. This is why many businesses have their own services to make items and documents. It's a excellent way to market your business.

Business printing may come in various forms. Among the most frequently seen everywhere is the easy business card. A business card will normally have the name, telephone number, and employee of said company, and give a catchy slogan. This is a excellent kind of business printing that could just be handed out to anyone, anywhere. They are often very affordable, but can include some fantastic options like silk paper. The greater the grade of the card, the most expensive it gets, so be cautious.

Green printing services are among the most popular things which exist in the world of today. For a company to say that they start recycle, encourage the green movement, and supply green printing solutions, state that they care for the entire world. Recycled paper is something that needs to be used everywhere as it could be reused many diverse times. Some people will only shop at place supply this sort of service, and therefore are usually some very high profile customers.

[mainlydc]

Lessons For A Healthy Work Environment

In the nine years I've worked as a massage therapist, I've had the chance to experience all kinds of spa and clinic environments. I believe that the one thing that these areas all had in common was that I learned a lesson or two from each and each of them, the majority of which could be transferred out of a healthcare setting. The places that I have worked have helped shaped who I am as a man and as a worker. I've been pushed to my limits ethically, professionally, and physically and thanks to each these areas I now know what I can and can not tolerate. I am not going to get in the nitty-gritty of every place of employment but rather offer up the lessons I've learned in hopes that they'll help you.

Reduce the drama (this is not high school)

Rather than gossiping, build each other up, you're all there for a common aim. I understand that offices can be competitive but you're only hurting yourself by bringing down others so you could appear better. Help the ones that need it.

Be Present

As hard as it is sometimes, do not let struggles with the kids/spouse, or other anxieties get in the method of doing a fantastic job, especially when customers are involved. They can and will pick up your tension and anxiety, once you're relaxed so are they. They like to know that you're focused on them independently.

Know your limitations

This is a simple one, do not push yourself to the breaking point. It is not worth it. The extra physical and psychological stress put on the body can make you get sick or worse. Allow yourself time to breathe, time to unwind.

Find Your Balance

A balance between work, home, friends and me time is important to staying healthy. Too much of some of them makes us cranky (and nobody wants that). Find that balance that is right for you and stay with it. You'll be healthier and happier for it.

For more details please see our website: MAINLYDC

Be True To You

Sometimes we're asked to compromise our integrity merely to get a task done. If it does not feel right, do not do it, or find another way to get the work done without abandoning what you think is ethical.

Work is really what you make it, and because we spend the majority of our waking hours , should not it be somewhat enjoyable?

How to Create a Healthy Sleep Environment

Times have changed but some things were supposed to remain the same. One of these is our sleeping environment. Gone are the days when bedrooms have been considered a personal sanctuary reserved for the only purpose for which they were intended - sex and sleep. With the abolishment of the rule came a dramatic increase in the number of individuals experiencing sleep disorders. Nowadays it's all too common that each and every bedroom in the house has its own tv set. Folks sit in bed watching their favorite program, eat foods in their bedroom and use it for office space if needed.

Individuals no longer associate only their beds with sleeping neither do they fall asleep just in their beds. It's so common a sight to see commuters sleeping their way to and from work, family and friends sleeping in the front of the television and sadly even people falling asleep at their desks at work.

These individuals are all suffering from debt. There internal body clocks are so confused because they don't know if the bedroom is a cause to watch TV, work, sleep or eat and therefore these people today realize that sleep eludes them when they turn off the light. Individuals generally have forgotten how to practice the exact natural good sleeping habits due to their complete change in lifestyle.

If you are among the countless people who suffer from sleepiness during the day and insomnia at night or a little of both then it's time to reconsider first and foremost your sleep environment and return to basics.

Firstly we have to condition ourselves to associating our bed . Eliminate any distractions in your bedroom which aren't conducive to sleeping. This would include the TV, anything even remotely work-related and any clutter. Your bedroom has to feel like a sleep harbor with a gorgeous mattress covered with crispy clean sheeting, fluffy pillows and a warm and cozy comforter inviting you to get right into bed. The room has to be quiet and calm with a comfortable room temperature. The room has to smell fresh and have adequate ventilation to stay fresh throughout the evening.

When you put in your bedroom your sole purpose must be to sleep in this terrific luxurious bed. This will work best if you've taken the opportunity to unwind and sent the correct signals to your internal body clock so that it may begin generating the sleep inducing hormone melatonin. Adhere to a fixed routine and create your preparation for bedtime a daily ritual - a time to wind down and your"Time Out". Have a hot bath and relax. Put on loose comfy pajamas and create yourself a light bite. Steer clear of anything containing alcohol or caffeine as these will boycott your own plans, then allow yourself an hour of relaxation. Read that book which you've been intending to read, do some yoga, or exercise some breathing exercises, essentially any activity which can enable you to relax but when you can, avoid watching tv.