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SLEEP TO IMPROVE YOUR GAME

Julie | July 22, 2022August 23, 2022

Most of us have given up on childhood aspirations to become the next legendary quarterback or star point guard for our favorite team. You may, however, have children of your own still in pursuit of such dreams. Or maybe you are an avid runner, biker, or other sportsman looking to improve your skills. A study completed last year by Stanford’s Sleep Disorders Clinic and Research Laboratory shows that sleep can give added advantage to an athlete’s performance.

The study focused on elite basketball players who were able to improve their on-court performance by extending their usual sleep time. The study completed by Cheri Mah and her colleagues suggest that “athletes may be able to optimize training and competition outcomes by identifying strategies to maximize the benefits of sleep.”

We all know the negative effects that come with a lack of a good night sleep. The dragging feeling, inability to focus, and lack of healing rest can hinder anyone’s ability to function at full capacity. This is especially true in the case of an athlete who has added stress of competition and physical exertion to cope with. It’s easy to see that sleep is definitely important to an athlete’s capability on the field, court, etc. This study, however, takes it a step further to say that an optimized sleep regimen combined with typical physical training and diet can actually make you play better.

“Intuitively many players and coaches know that rest and sleep are important, but it is often the first to be sacrificed,” Mah states in her article in the July 2011 issue of SLEEP. “Healthy and adequate sleep hasn’t had the same focus as other areas of training for peak performance.”

Researchers used the men’s basketball team to study preliminary findings that extended sleep improved performance with members of the swim team. Basketball players were asked to sleep a normal six to nine hour night for the first two to four weeks. Then the players were asked to sleep 10 hours every night for five to seven weeks.

By the end of the sleep extension phase of the study, players ran faster 282-foot sprints (16.2 seconds versus 15.5 seconds). Shooting accuracy during practice improved: Free throw and 3-point accuracy increased by 9 percent. Fatigue levels decreased following sleep extension, and athletes reported improved practices and games. Mah stated that one of the surprising facts found in the study was that most players kept a sleep debt from persistent sleep-loss. Questionnaires given to the athletes pointed to the athlete’s high-levels of daytime sleepiness resulting from such sleep debt. In the end, players admitted that a focus on sleep as a part of training was helpful to their performance on the court.

Mah suggests that optimized sleep is an “unrecognized, but likely critical factor in reaching peak performance.” The findings may also be applicable to recreational athletes and those at the high school, college, or higher levels. Of course, this study points to the benefits of long term sleep optimization. Sleeping late on Game Day, alone, will likely have no positive effects on performance.

So maybe you are thinking twice about letting your teenage athlete sleep in on occasion. We suggest going to bed early to get a head start on the next day. However you choose to improve your sleep, make up for your sleep debt, and improve your or your child’s athletic performance, make sure you start with a great mattress. Ten hours of sleep on an old, lumpy mattress isn’t going to improve your game anymore than ten hours of hard-core training. At Mattress Overstocked we know that great sleep starts with a great mattress. Browse through our collection on the website or come into the store find the best mattress to improve your game on the field, at work, and at life in general.

SOIL TEXTURE

Julie | July 10, 2022August 23, 2022

Soil Texture is the relative proportions of sand, silt, and clay in a soil. Organic Matter and particles greater in size than 2 mm are not include in the definition even though can effect the soil properties, greatly.

Sand are the particles which range in size from 2.0 mm to 0.05 mm in size. The sand size particles are often quartz. Quartz is relatively resistant to weathering. Minerals such as feldspar and micas may also be present in this size classification. Quartz is relatively inert while the other minerals contain nutrients which are essential for plant growth. The net effect is that sandy soils due to the significant amounts of quartz are well drained but also do not retain water or nutrients, very well.

Silt size particles range in size from 0.05 mm to .002 mm. Minerals such as feldspar and micas dominate this fraction. The greater surface area, the greater nutrient content of the minerals, and rapid rate these minerals decompose make silty soils more fertile and better able to hold water than sandy soils.

Clay are those particles with a size below .002 mm in diameter. The clay fraction due to greater surface area is better able to hold nutrients and water. Micas and Feldspars are also present in this size fraction but chemical weathering also leads to the formation of secondary minerals such as illite, kaolinite, smectites, and vermiculite. The secondary minerals are also characterized by having a negative charge due to dissociation of the hydroxyl groups on the clay surface or isomorphic substitution within the clay mineral. This enables the clay fraction to adsorb nutrients which are in the form of a cation such as Calcium, Iron, and Magnesium.

Clay soils have a tendency to hold water and nutrients well but drain poorly. The soil textural triangle at the top page divides soils into different classes. The names of the soil textural classes are based upon which fraction of the soil dominates the soil properties. A loam soil is a soil in which all of the particles contribute equally to the soil properties. It does not mean that an equal percentage of each size fraction is present. Clay due to it chemical and physical properties can have a large effect on how a soil acts even if it is present as a relatively low percentage compared to the sand fraction.

Different plants do better on different type of soil textures, watermelons and red pines grow well in sandy loam soil while corn does best in a loam types soil. Maples and beech are often found growing on loams and clay loams.

If a soil has a large fraction of particles larger than 2mm size even if clay may dominate the soil size fractions it’s physical properties will be different than a soil composed completely clay. The addition of organic matter to a soil will also affect the properties of a specific soil texture.

Organic matter will increase the ability of a sandy soil to hold nutrients and water due to the organic matter’s high exchange capacity. Addition of organic matter to a clay soil will improve the drainage capability of the soil because it helps bind the clay minerals together to form a larger structural unit.

BEST SLEEP POSITIONS BODY

Julie | July 9, 2022August 23, 2022

If you aren’t sleeping well, your sleeping position might be to blame. You may be a devoted side, back, or stomach sleeper, utilizing the wrong mattress, or failing to support your body with pillows which may trigger a little unneeded tossing and turning. Here are some practical pointers to help you making every position simple on your body, so that you can sleep comfortably each night.

For Back Sleepers

Research has revealed that sleeping on your back can help to lower facial wrinkles; back sleeping can trigger issues with sleep apnea and even back discomfort. Unless your mattress is encouraging enough to prop up your spinal column, sleeping flat on your back might trigger your muscles to strain throughout the night, triggering tightness or discomfort.

To decrease backpressure, ensure that your mattress is comfy and helpful. If you observe that your mattress has pressure divots or unsupportive springs, check out a mattress store, such as Best Mattress, to see about buying a new variation. More recent mattresses with memory foam innovation provide a soft, flexible surface while underlying layers of encouraging foam supply the support you have to keep your back healthy and strong.

If your mattress remains in good shape, but you experience pain during the night, you need to also attempt propping up your knees with a sleeping wedge or a couple of pillows while you sleep. Sleeping wedges are developed to fit easily below your knees, and they generally include a detachable cover that you can clean when you have to. If you use pillows to support your legs, ensure to select ranges that are firm enough that they will not slowly deflate overnight. Down pillows work well, because the product compresses, but will not flatten totally. If your mattress isn’t in good shape, check out Sleep Junkie’s article about finding a great mattress for your needs.

For Side Sleepers

The majority of chiropractic doctors and family practitioner advises side sleeping because it enables the body to extend easily throughout the night. Because side sleeping motivates circulation as well as takes pressure off the back for individuals with bigger mid-sections, side sleeping is normally recommended to pregnant women or individuals who deal with back injuries.

If you sleep on your side, place a pillow in between your knees to keep your back comfy. Without the pillow, the weight of your upper leg can strain your back and trigger discomfort the next day. Because sleeping on the exact same side night after night can really put pressure on your organs, attempt to alternate sides. Never ever place your arm straight under your pillow, because it can limit blood circulation and result in nerve damage.

Use a pillow that is encouraging enough to keep your head and spinal column in a straight line, and do not hesitate to switch sides of the bed so that you alternate your sleeping side.

Stomach Sleepers

Because stomach sleepers face down sleep, they have the tendency to have fewer issues with sleep apnea, which can happen when the tongue falls in reverse into the throat. Stomach sleeping can be difficult on your back and neck, which is why you require making sure to use the ideal pillow.

Always use an exceptionally soft, flat pillow if you sleep on your stomach. Utilizing pillows that are too perky might trigger your neck to stick out upwards as you sleep, which can strain your back. If you experience lower pain in the back when you sleep on your stomach, attempt putting a pillow below your hips to prop up the area.

EXTRA HELP TO KEEP YOU GREEN

Julie | June 25, 2022August 23, 2022

There are a number of federal and state based incentives in place to assist you in taking steps towards energy efficiency and play your part in hitting our target together:

Solar power

The Federal Government offers rebates of up to $8000 for households, schools and community organisations that use their own solar power to generate electricity (photovoltaic panels) through the photovoltaic rebate program (PVRP).

Full details are available from the Department of the Environment, Water, Heritage and the Arts website or by phoning 1800 808 571.

You might also qualify for money back from the Federal Government Mandatory Renewable Energy Target (MRET) scheme by selling Renewable Energy Certificates (RECs). The number of RECs you can sell will depend on the size and efficiency of the system you install. Visit the Office of the Renewable Energy Regulator (ORER) for details of how the scheme works or phone (02) 6274 2192.

Solar hot water

The Federal Government offers rebates up to $1600 for eligible households who upgrade to a solar or heat pump hot water system.

Visit the Department of the Environment, Water, Heritage and the Arts website for full eligibility details and application forms or phone 1800 808 571.

You might also qualify for money back from the Federal Government MRET scheme by selling RECS. Visit the Office of the Renewable Energy Regulator (ORER) for details of how the scheme works or phone (02) 6274 2192.

Insulation

The Federal Government offers rebates of $1000 for landlords with tenants to install insulation in their rental properties.

Visit the Department of the Environment, Water, Heritage and the Arts website for full eligibility details and application forms or phone 1800 808 571.

All states are eligible for the Federal Government rebates and may also qualify for the Renewable Energy Credits program (detailed above). Some states have additional energy rebates.

New South Wales

Hot water system rebates of up to $300 for gas hot water systems 5 star or higher and up to $1200 for solar and heat pump systems. It is possible that applicants may be eligible for rebates under both the Federal and the State Government schemes.

Ceiling insulation rebates of up to $300 are available.

Victoria

Solar hot water rebates of up to $1500 are available for systems that are not covered by the Federal Government scheme.

Gas hot water systems of up to $700 are available for households that currently use a peak (day-rate) electric water heater or a water heater fuelled by wood. The rebate is also available on instantaneous and storage gas water heaters that have a 5 star rating (4 star internal systems only).

Ceiling insulation rebates of up to $500 are available.

Renewable Remote Power Generation Program (RRPGP) provides rebates for households, communities, not-for-profit, business, government and other organisations in off the grid areas to support the installation of renewable generation systems. This program is administered by Sustainability Victoria , phone 1300 137 880.

South Australia

The Renewable Remote Power Generation Program (RRPGP) provides rebates for households, communities, not-for-profit, business, government and other organisations in off the grid areas to support the installation of renewable generation systems.

Solar hot water rebates are provided by the SA Government: $700 for a new two-panel system; $500 for a new one-panel system; $700 for a heat pump system; $500 for any solar retro-fit or pre-heating system.

Applicants may be eligible for rebates under both the Federal and the State Government schemes.

Solar Feed-In Scheme is a tariff to pay householders and other small electricity consumers 44 cent per kilowatt hour (kWh) of electricity fed into the electricity grid.

Tasmania

The Renewable Remote Power Generation Program (RRPGP) provides financial support for the installation of renewable energy generation systems in areas of Tasmania that otherwise rely solely on fossil fuel for electricity supply.

Western Australia

The Remote Area Power Supply (RAPS) Program provides rebates for the installation of renewable energy power systems used instead of fossil fuel generation in off-grid areas (anything that is not connected to the south west network or the Pilbara region) of WA.

The Rural Renewable Energy Program provides rebates for grid-connect renewable energy power systems in specific ‘fringe of grid’ areas of the South West electricity grid.

The Renewable Remote Power Generation Program (RRPGP) is available in WA and provides rebates for large scale renewable energy systems in off-grid areas.

A Solar Water Heater Subsidy is available: $500 for natural gas-boosted solar water heaters and $700 for bottled LP gas-boosted solar water heaters used in areas without reticulated gas. The Sustainability Energy Development Office (SEDO) also has a directory of eligible solar water heater suppliers.

The Regional Energy Efficiency Program provides energy reduction rebates for households, businesses and other organisations in ‘off-grid’ areas. The program provides free light globes to households and rebates for ceiling insulation and energy efficient (high energy star rating) models of air conditioners, fridges, freezers and controllers. Energy audits are also available to some businesses and organisations.

Queensland

The Renewable Remote Power Generation Program provides rebates for households, communities, not-for-profit, business, government and other organisations that install renewable energy systems in ‘off-grid’ areas, phone 1300 369 388.

Solar Bonus Scheme is a tariff to pay domestic and small energy customers for the surplus electricity generated from solar systems that is fed back into the electricity grid. Customers signed-up to the scheme will be paid 44 cents per kilowatt hour (kWh) of electricity fed into the grid

Northern Territory

The Renewable Remote Power Generation Program provides rebates for households, communities, not-for-profit, business, government and other organizations that install renewable energy systems in ‘off-grid’ areas, phone (08) 8999 5194.

Easy and Effective Techniques for Pest Control

Julie | February 2, 2022March 12, 2022

Pests can make the surroundings unhygienic and pose a severe threat to the health of every being living there. When one says pets, it is not just rodents and cockroaches; the list also consists of fleas, mosquitoes, termites, bed bugs, and even fungus. They can infect the food supplies, and upon consumption of the same, it may cause health issues.

It is always right to contact the Pest Control Near Me at the first sighting of any colony formed by pests to avoid such consequences.

Reasons for pest infestation

Some of the common causes of pest infestation are:

– Dirty and unclean surroundings, especially food cupboards and any place where food is kept.

– Not using a trash bin with a lid

– Throwing trash anywhere other than the bin.

– Not cleaning stagnant water in pools, buckets, tanks, roads, or any water-holding container.

– Not cleaning the kitchen at night and leaving unwashed dishes in the sink.

Few insects around the house are not a cause of concern, but the problem arises when one cannot remove them even after constant efforts. This means that they have created a colony somewhere near. Such situations require immediate attention, and one must either try home remedies or call a professional to get the pest infestation under control.

Standard techniques used for pest control

Below are four techniques listed that can be used to get rid of the pests:

Organic Method

This is one of the best ways because, in this method, the elements used would not harm the surrounding plants and animals. Predator traps and baits are a sort-after solution under the organic process. Biodegradable poisons like Sodium fluoroacetate are often mixed with the bait to exterminate the pests.

Chemical Pesticides

Chemical pesticides are available in aerosol and liquid form. It is used to eradicate pests and is quite the foolproof method, but at the same time, it is also not safe for the people using them and the living creatures around them. Insecticides are for insects, herbicides for plants, and bactericides for bacteria. If one is not confident in using the pesticides themselves, they can call for pest control services.

Biological Control

This is an environmentally safe method and is mainly used in greenhouses but, if required, can be practiced outdoors too. In this method, the natural predators of the pests like parasites and pathogens are introduced in the ecosystem of the problems. The predators will either infect the pests with deadly diseases or feed on their larvae. This way, the population of pests will be controlled, and the environment is also not harmed.

Hygiene control

It is commonly seen that no or very few pests are found in clean surroundings. So one of the best DIY pest control is to keep the house and the surroundings clean. Refrain from leaving food unattended for too long. Clean the leftovers and cover them before storing them in the refrigerator. Also, clean the garden and clear the weed growth. With proper hygiene control, one may need pest control.

If one decides to hire pest control professionals, check their supplies to ensure they are safe and verified chemicals. Usually, after deep cleaning, for the next 4-6 months, one can rest assured that there will not be any pest problems during that time.

Different Types For High Quality Flooring That You Need To Choose

Julie | November 30, 2021May 5, 2022

With regards to kinds of deck, most mortgage holders normally consider either marble or tiles. Notwithstanding, there are various deck choices accessible out there. Some of them are normal, while others are lesser-known. All of these choices have their benefits as far as feel, cost, sturdiness, and different variables. High Quality Flooring is something that will be convenient for everyone.

It is the biggest surface in the home, and picking the best deck for your space relies upon your spending plan, way of life, and individual preferences. Each type has its interesting advantages, and figuring out which deck is best relies upon each room’s necessities and area.

Sorts Of Flooring

Vitrified deck tiles are made out of dirt and different minerals like silica, quartz, and feldspar prepared at high temperatures. Mostly covered with an outer coating, these tiles have a low water ingestion rate and are tough. They arrive in a huge assortment of plans, tones, prints, and surfaces.
Vinyl flooring is another adaptable choice accessible for individuals who need vogue choices at a proficient expense. Accessible in plans that mimic hardwood and stone completions, vinyl is one of the somewhat cheap choices. Stain-safe and water-safe, this sort of ground surface choice are very sturdy.
However, a high-upkeep well-known ground surface plan choice, hardwood flooring is accessible in strips, boards, and parquet designs. The hardwood deck can be very strong, assuming you keep up with it well. It is accessible in various normal shades like pecan and cherry and can supplement various stylistic layout topics.
Bamboo is a normally happening material, and the ground surface in this material takes after a hardwood floor. This kind of deck is genuinely simple to keep up with as it is water-and stain-safe and can give your home a modern look.
Tile is an eco-accommodating deck material delivered from unrefined substances like linseed oil, stopper, residue, and gum. It’s extremely well known in homes, an expense effective and exceptionally adaptable (as far as configuration) floor type.

Benefits With Flooring

Because of its expense viability, High Quality Flooring is broadly well known in many pieces. Known for their uncommon strength, imperviousness to fire, and broad toughness, blocks are likewise simple to clean. Be that as it may, they are profoundly permeable and can break off without any problem. So, before you begin on your ground surface undertaking, it pays to do a little research on the various types of decks and find out about their expenses and advantages. Then, at that point, you can find a story that fits both your space and your financial plan.

Winding Up

The deck choices recorded here are the most famous decisions, yet they’re not the only ones by all accounts. Glance through home brightening magazines and sites, and you’ll see an assortment of other deck types, like stone tile, stained cement, terrazzo, and elastic ground surface. So, on the off chance that you’ve taken a gander at every one of the standard choices and nothing very accommodates your taste and spending plan, don’t spare a moment to stretch out.

One more chance to consider assuming you’re on a limited spending plan is restoring or painting your old floors. Resurfacing an exhausted hardwood floor is significantly less expensive than supplanting it, regardless of whether you need to recruit an expert to do it. So, what are you waiting for? Choose something better and effective for your convenience and to make your home look better.

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