Write an article based on this "Avoid caffeine and alcohol the night before. Get enough sleep. Learn your personalized sleep cycle. Adjust your sleep cycle with lighting cues. Keep your sleep patterns consistent on weekends. Prepare your morning the night before."
article: Substances like coffee and liquor stay in our bodies for a long time-- anywhere from 3-8 hours. This can profoundly affect your ability to fall asleep and to enter deep sleep, which will make you groggy in the morning. Avoid caffeine in the afternoons and evenings to make sure it is out of your system when you go to sleep. Drink alcohol in moderation and with plenty of water, as getting out of bed is doubly hard when you have a hangover. Adults need 7-8 hours of sleep every night, children 8-9 hours, and toddlers and infants much more. If you are not getting enough sleep the night before then you will always feel tired when you try to wake up. Refer to the graph, but know that not everyone is the same... If you can't get all the sleep you need at night, try resting in the afternoon to make up some of the lost time. Waking up in the middle of your REM cycle will leave you exhausted, and it is tough to get yourself out of bed when you were just in a deep sleep. Luckily, your body naturally begins to wake up several hours before you actually get out of bed, and if you can sync this process up with your alarm clock you will find getting out of bed much easier. To learn your sleep pattern: Set a time to go to sleep every night for two weeks. Use a time, like vacation, when you do not need to get up at a specific time in the morning. Go to sleep at the same time every single night, including weekends. Make a note of the moment you wake up, even if it is before your alarm goes off. Continue going to bed at the exact same time until you begin waking up at a consistent time. Count the hours between this time and your bedtime, and you'll know how long your body's natural sleep cycle is. Start timing your alarm so you wake up when your body wants to. While our sleep patterns are largely genetic, we can do several small things to make our body adapt to a new sleep pattern. The number one trigger for sleep is light. As light fades at night, our body produces melatonin, which naturally makes us sleepy. And when we see or feel sunlight in the morning our body is triggered to wake-up naturally and stop melatonin production. That's why the healthiest sleep pattern is waking up early with the sun. At night, work with dimmed lights and try not to use bright smartphone or laptop screens before going to sleep, as bright light stops melatonin production. Crack your curtains open or step outside quickly when you wake up. The sunlight tells your body to get started with the day. Resist the urge to sleep in on the weekends, as it disrupts your body's natural cycle and makes it much harder to get up on Monday. Your body expects to get up at certain hours, but if you change those hours frequently it can lead to sleep issues and difficulty getting out of the covers on work days. The more consistent you can keep your sleep schedule, the easier it will be to get up. Most humans can only adjust their sleep schedules an hour or so a day, so try to avoid rapidly changing bedtimes. Keep a pair of slippers and a warm robe by your bed, grind coffee, and organize your bag the night before so that you can focus on waking up, not on the chores you have to do. Just knowing that coffee is only a button press away can make a big difference on your desire to get out of bed. You might want to make a to-do list the night before. That why, you'll feel more prepared for the day and can put all your energy into waking up instead of worrying about the things you need to accomplish.

Write an article based on this "Start with moderate exercise sessions of about 10 minute. Don't give up! Get this exercise for even more help for Be persistent with small lifestyle changes which are also easier to stick with, but still provide lasting benefits, by determination for continuing such sessions. Make this into a good habit by doing it consistently for two weeks, and then increase your activity gradually. Buy and use an inexpensive pedometer. Increase walking to 7000 or 8000 steps per day to reduce the risk of disease. Figure out how many steps you make a day and then aim to gradually add at least 1000 steps in a week (150 per day), add more until you reach your daily goal. Make some changes like: Find other great benefits that may be as profound as the physical ones."
article: Some exercise is much better than none: Short sessions of exercise can improve increased burning (metabolizing) of blood sugar for up to 72 hours. diabetics, and other energy creation and usage problems, circulatory, heart (cardiopulmonary) conditions and for the elderly -- who usually slow down (ie: too much). Many Americans take only 5000 steps a day. Park farther away and walk from your parking place to shop at the store, Go to a zoo, recreation area or a park on weekends with your kids or grand-kids -- instead of sitting in a movie Take a walk after breakfast or dinner. Some people walk in an air conditioned mall. "It always amazes people to see how little activity it takes to feel better," Dr. Church says. And, be happier in as little as 10 minutes (today...).

Write an article based on this "Have unusual marks evaluated by a dermatologist. Get pedicures on a regular basis. See a doctor in the event of foot fungus."
article:
If you notice unusual marks on your feet and under your toenails that do not go away with at home treatments, see a dermatologist. In rare cases, such marks can be a sign of a skin cancer known as melanoma. Melanoma usually occurs in areas of the body heavily exposed to the sun. However, it has been known to appeal under toenails and on the soles of feet. Check these areas on the regular basis for any new moles or unusual changes to the skin. Melanoma usually starts as a normal mole and then changes and becomes cancerous. Moles that are asymmetrical, have irregular or scalloped borders, change in color over time, are larger than 14 inch (0.6cm) in diameter, or evolve in color, shape, and size may be a sign of melanoma. If you notice any such moles on your feet, make an appointment with a dermatologist for evaluation. As stated, feet are exposed to a lot of damage throughout the day. Make regular appointments with a pedicurist for deeper exfoliation and skin renewal treatments. Regular pedicures can help you maintain healthy, attractive feet. Toenail fungus is marked by brittle, thick, misshapen, and yellowish toenails. If you believe you have foot fungus, see a doctor for evaluation and treatment. Your doctor will likely prescribe a round or oral antifungal drugs to treat nail fungus. You usually take these drugs from 6 to 12 weeks. Take any medication your doctor prescribes as directed. Ask your doctor or pharmacist for guidance if you have any questions about the medication. Medicated nail polish or nail cream may be prescribed alongside medication depending on the severity of the fungus. In rare cases, your doctor may want to surgically remove a nail if fungus is severe. A new nail will grow in its place, but it may take a long time. You might have to wear protective bandages around your foot as the new nail grows.