Add 1/2 teaspoon of salt to eight ounces of warm or lukewarm water and gargle after lifting your head back. To help cut the mucus even more, add the juice of 1/2 lemon to the salt water and gargle. If allergens are haunting your sinuses, the only home treatment you may need is a treatment of your home. Try the following suggestions to remove dust, pollen, and dander from your residence before they come back to bite you in the nose. Wash your clothes, sheets, pillowcases, and mattresses in hot water regularly. Hot water will kill any bacteria that may be causing your symptoms. Vacuum regularly with true or absolute HEPA filters. Vacuuming with HEPA filters ensures that any allergens are picked up during the vacuuming process. All 3 may make mucus production worse, so it is best to avoid these while you have a cold. Try out a DIY steam treatment by covering your head with a towel and placing it a safe distance from a pot of warm water. Make the steam treatment aromatic by adding tea (ginger, mint, or chamomile, for example) or essential oils (lavender, rosemary, etc.). Take a warm shower. Let the steam of the warm water work its way into your lungs and sinuses while you bathe. For this you'll need 3 cups of tea (1 huge cup) and hot water. Add sugar to taste and a little honey. Squeeze in the juice of 1/2 dark green lime. Drink this concoction first thing every morning without food. The lime will clean your liver and your stomach (full of last night's mucus due to the postnasal dripping) and you'll feel lots of energy throughout the day.

Summary: Make a salt water gargle. Do a round of house cleaning. Avoid caffeine, alcohol, and spicy foods. Use steam treatments with herbs or oils. Try the lime cure.

at room temperature for up to 1 year. For the cheapest option, purchase whole flaxseed in the bulk section of health and specialty grocery stores. You can keep it at room temperature for up to 1 year, and grind small amounts as you need them. For maximum freshness, replace your flaxseed every 2-3 months. After you grind up your flaxseed, put it into a glass Mason jar or a plastic Tupperware container. Secure the lid to ensure air doesn't spoil the seeds.

Summary: Store whole flaxseed Transfer your ground flaxseed to an airtight container.

Before deciding what new sleeping position you want to habituate to, consider any physical ailments you might have. For example, if you've had back surgery, sleeping on your side in the fetal position may be the most comfortable. Furthermore, sleeping on your side may also be better if you have a history of snoring or sleep apnea. On the other hand, if you have chronic shoulder pain from an old sports injury, then sleeping on your back might be the best position. Most people find that firm mattresses offer the most support and cause the least amount of musculoskeletal issues. In contrast, only a minority of people do well with soft mattresses or waterbeds. Consider investing in a high-quality, firm mattress. Pregnant women do best on their sides, with research suggesting that sleeping on the left side increases blood flow levels to the developing baby. From a musculoskeletal (functional) perspective, sleeping on your side provides the most benefit because it keeps your spine in normal alignment. It can alleviate neck pain (assuming your pillow is an appropriate size) and low back pain, reduce the incidence of acid reflux (heartburn), prevent snoring and ease the burdens of pregnancy. However, from an aesthetic perspective, side sleeping can promote facial wrinkles and saggy breasts, as they get a little squished. If side sleeping, select a pillow that fits between the tip of you shoulder and the side of your head. Thus, thick pillows are best for broad-shouldered people and thin pillows for the narrow shouldered a pillow of the appropriate thickness will keep your neck aligned and help prevent tension or cervicogenic headaches. To promote sleeping on your side, get a body pillow to hug, which might replace the sense of security and warmth you were getting from stomach sleeping. Everyone who sleeps on their side should use a pillow between their legs to promote hip alignment. Sleeping on your back (supine) is generally better for your spine compared to stomach sleeping, especially for your neck, but care must be taken if you have a history of lower back pain. As such, consider putting a small pillow underneath your knees for elevation, which will take pressure off your lower lumbar spine. Sleeping on your back is also good for reducing acid reflux, minimizing facial wrinkles (nothing is pushing against and creasing your face) and maintaining perky breasts, as their weight is fully supported. On the other hand, being supine promotes snoring because it can cause the soft tissues in your throat to collapse, which constricts the airways. If your back feels stiff after sleeping supine, put a small pillow (wedge-shaped ones work well) or rolled-up towel under the small of your back (lumbar area) and keep it there during the night. While your head is elevated above the level of your stomach, heartburn is minimized because stomach acid has a much harder time coming up against the effects of gravity.

Summary: Consider your physical limitations first. Sleep on your side. Sleep on your back.

Your environmental manual includes the specific documents and procedures that will help you carry out your EMP. Set up your manual by dividing your goals into sections. Each section should relate to a distinct environmental area, such as waste management, air pollution, or sustainable sourcing practices. Then compile the related supporting documents into each of those sections. Typically you would use a large 3-ring binder or similar organizer for this purpose. A 3-ring binder allows you to easily add and remove documents as necessary. Include plastic slipcovers for regulatory documents, such as licenses and permits, that you don't want to punch holes in. On the summary index page, list the person in charge of this area of the plan, the regulations that apply, your organization's compliance status. Add a brief description of any other documents or resources, such as employee training materials, that are included in that section. If permits or licenses are required, list them along with contact information for the issuing agency. If you have permits or licenses that have to be renewed, include the dates of renewal. If you're required to maintain records related to your compliance, add a list of records that need to be kept and how long you're required to maintain them. Take the environmental laws and regulations you've found and create a summary that specifies exactly what is required for your organization's compliance. Include information on whether you are currently compliant or working toward full compliance. If you're currently working toward full compliance, list any inspections that must be completed as well as contact information for the regulatory agency that would complete those inspections. File any licenses or permits you have that demonstrate compliance with environmental laws and regulations behind your outline. Outline the training process and when training will take place. If employees are required to pass an exam or get a particular certification, file those documents in your environmental manual along with the training materials. A spreadsheet enables you to tell at a glance which employees are up-to-date on their training. For example, you may have full training for new hires and refresher training for all employees once every 6 months. Your spreadsheet would list the name of each employee with columns for you to write the dates they completed full training or refresher courses. If employees need licenses or permits, include those documents along with the date when they have to get them renewed.
Summary: Organize your goals into specific sections. Provide a summary index on the first page of each section. Outline the requirements of applicable laws and regulations in each major area. Include training materials for employees.