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	'meta_description' => '<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Eat food with magnesium in it-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Magnesium helps your heart, muscles, and immune system function properly and it is help to sleep in night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-1 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-1.jpg" style="height:252px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a power nap during the day-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">A short nap 20-30 minutes can help to improve mood, alertness and performance. Napping is a natural way to revive your energy. For a quick boost of alertness, experts say a 20-to-30-minute power nap is adequate for getting back to work in a pinch.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-02 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-02.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Use your bedroom only for sleep and relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Work and bills, not so much. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. People use bedroom as an office and as an entertainment room.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-03 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-03.jpg" style="height:293px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Keep your bedroom slightly cool-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep. By keeping your sacred space free from clutter you can reduce mental and physical stressors. That mild drop in body temperature induces sleep. Science dictates that temperatures between 60 and 75 degrees Fahrenheit are ideal sleeping conditions.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-04 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-04.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a hot shower or bath before bed-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This can help the mind relax, while the rise and fall of body temperature induces sleepiness. A warm shower helps initiate that sleepy, tired feeling prior to bed time because the resulting drop in body temperature slows down metabolic functions like heart rate, breathing, and digestion. The warm water also dilates blood vessels, allowing more blood and oxygen flow into tight, stressed out muscles throughout the body.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-05 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-05.jpg" style="height:288px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Set a daily wake up time-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Irregular bedtime and wake-up hours can lead to poor sleep patterns? Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine - making it easier for you to sleep and wake naturally.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-06 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-06.jpg" style="height:266px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Make up for lost sleep-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track. A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-07 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-07.jpg" style="height:294px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Don’t toss and turn-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-08 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-08.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Check the medicine cabinet-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The secret to a better night’s rest could be changing or reducing the dosage of your medication. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too. For example, some medications, including those for high blood pressure and asthma, can keep you up all night with insomnia, while others, like cough, cold, and flu medications, can disrupt sleep. And certain medications, such as antihistamines, can cause daytime drowsiness. In fact, sleepiness is one of the most common side effects of medications. Talk to a doctor about potential side effects and how to deal with them.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-09 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-09.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Turn the alarm clock away from your face-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Watching the time tick by can actually because more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies’ think it’s time to stay up and party.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-010 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-010.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Sniff some lavender-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This scent can actually be an antidote to insomnia. In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils. Of course, lavender is not a cure for insomnia, but having oils, candles, or sachets in your room could be a calming part of your bedtime routine.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-011 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-011.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Try progressive muscle relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Starting with the feet, tense the muscles. A big part of cognitive-behavioural therapy for insomnia is learning exercises to help your body relax before bed. One way to do this is through progressive tensing and relaxing of your muscles while lying in bed. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-012 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-012.jpg" style="height:250px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Dim the light-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Bright lighting, in particular the “blue light “emitted by most electronic devices, might contribute to sleep disturbances. Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-013 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-013.jpg" style="height:300px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Get some fresh air-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Extra sleep, medication, and positive thinking can make you well again. When you spend more time outside, you will be able to receive more of this chemical, which will better regulate your sleep cycle. Therefore, you will be able to fall asleep more easily because of this reaction that takes place when you spend time outside. Each body eventually develops its own cycle of sleeping and waking up.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-014 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-014.jpg" style="height:266px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Drink something warm-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier. Few foods have a reputation for curing insomnia quite like warm milk.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-015 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-015.jpg" style="height:272px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Put a clove of garlic under your pillow-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The sulphurous compounds in garlic along with its aroma have a calming effect that helps improve the quality of your sleep. The smell may be difficult to get used to at first, but after a few days it won’t be a problem and you’ll praise it as the best remedy for insomnia. What’s more is that it even has a positive effect on physical performance as garlic helps recharge your energy for the next day.</span></p>
<p> </p>
<p style="text-align:center"><img alt="school-chalao-016 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-016.png" style="height:225px; width:400px" /></p>
<p style="text-align:center"> </p>
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			'id' => '58',
			'name' => 'Genius Natural Ways to Stay Cool This Summer WITHOUT AC',
			'image' => 'school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac68.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac89.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac257.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac662.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac425.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac197.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac75.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac130.jpg',
			'description' => '<p>There are plenty of ingenious ways to beat the summer heat and lower the temperature of your home without using an air conditioner. Living through a hot summer without AC seems impossible but, hey, our grandparents did it all the time.</p>
<p> </p>
<p>1. <strong>WINDOW FILM </strong>:-<strong> </strong>Another cost-efficient way to beat the heat is to cover your windows with heat-deflecting window film.</p>
<p> </p>
<p>2. <strong>WEAR LOOSE CLOTHING :-</strong> Loose-fitting clothing also increases air circulation over your skin, releasing trapped heat and helping sweat – your body’s natural cooling mechanism – to do its work.</p>
<p> </p>
<p>3. <strong>FEEL THE FREEZER BURN :-</strong>  Stick sheets in the fridge or freezer for a few minutes before bed. We recommend placing them in a plastic bag first. it will provide a brief respite from heat and humidity.</p>
<p> </p>
<p>4. <strong>USE A DAMP CLOTH :-</strong> You can also hang damp sheets in front of your open windows to cool down the summer breeze as it enters your home.</p>
<p> </p>
<p>5. <strong>BE CREATIVE :-</strong> Point box fans out the windows so they push hot air out, and adjust ceiling fan settings pulling hot air up and out instead of just twirling it around the room.</p>
<p> </p>
<p>6. <strong>OPT FOR COTTON :-</strong> Natural fibers like cotton allow air to circulate around the body while synthetics like polyester trap heat against skin.</p>
<p> </p>
<p>7. <strong>SOAK YOUR FEET :-</strong> Again, because blood runs close to the skin’s surface around your feet and ankles, cooling off your tootsies is a great way to bring down your body temperature fast.</p>
<p> </p>
<p>8. <strong>CHEW PEPPERMINT :-</strong> On a hot summer day, break off a leaf or two and chew them. The minty oils released from the crushed leaves will permeate your airways, offering a nice cooling effect with every breath you take.</p>
<p> </p>
<p>9. <strong>MAKE COLD PACKS :-</strong> When you get overheated and need to cool off fast, it can be as easy as taking out one of these ready-made compresses, wrap it in a small towel to prevent freezing your skin, then lay the pack over pulse points in your neck.</p>
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			'meta_description' => 'Genius Natural Ways to Stay Cool This Summer WITHOUT AC',
			'meta_keywords' => 'Genius Natural Ways to Stay Cool This Summer WITHOUT AC, how to cool without AC, how to cool without AC in summer',
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			'created' => '2017-04-21 10:54:19',
			'modified' => '2017-04-21 12:54:19'
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	),
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			'id' => '62',
			'name' => 'Think again before immersing yourself in your phone!',
			'image' => 'school-chalao-think-again-before-immersing-yourself-in-your-phone.jpg',
			'description' => '<p><img alt="01kkkkkkhkhkhk image" src="http://www.schoolchalao.com/img/extraimages/01kkkkkkhkhkhk.png" style="border-style:solid; border-width:1px; float:left; height:225px; margin-left:10px; margin-right:10px; width:300px" /></p>
<p><span style="color:#1abc9c"><span style="font-size:16px"><strong>Text Neck</strong></span></span><span style="font-size:14px"><img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></p>
<p><span style="font-size:14px">Familiar with the pain in the neck from looking down at your cell phones and tablets for too long or too frequently? Text neck is the name of this painful condition and it’s a rapidly increasing phenomenon around the world. Science suggests that bending the neck while using smart phones increases the weight and pressure on the spine and this leads to pain in the neck & arms and numbness. In a normal standing position facing forward, the neck and spine painlessly support the weight of the head, which is about 4.5-5 kg. Bending the neck increases the weight on your neck and spine to as much as 20 kg depending on the angle of the bend, which can cause severe pain. To avoid text neck, these 3 tips are helpful: 1) take regular breaks, 2) alter your position in which you use your smart phones so that you are more upright and 3) Perform upper back strengthening exercises, chest stretches and neck posture drills.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="school-chalao-psychological2 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-psychological2.png" style="border-style:solid; border-width:1px; float:right; height:225px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#2ecc71"><span style="font-size:16px"><strong>Nomophobia</strong></span></span><span style="font-size:14px"><img alt="indecision" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/whatchutalkingabout_smile.png" style="height:23px; width:23px" title="indecision" /></span></p>
<p><span style="font-size:14px">Nomophobia, short for “no-mobile-phone phobia” is as the word suggests- the fear of being without your phone or out of mobile phone contact. It was coined during a 2010 study in Britain, in which it was found that nearly 53% of mobile phone users tend to be anxious when they “lose their mobile phone, run out of battery or credit, or have no network coverage”. Further, a survey conducted by SecurEnvoy in 2012 found the percentage to have increased to 66% and also that youngsters and adolescents are more likely to suffer from nomophobia.  Some common symptoms of nomophobia are obsessively checking your phone, constantly changing your battery and taking your phone to the bathroom with you.</span></p>
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<p><span style="font-size:14px"><img alt="3-health-problems-created-by-cellphone-phantom-vibration-syndrome image" src="http://www.schoolchalao.com/img/extraimages/3-health-problems-created-by-cellphone-phantom-vibration-syndrome.png" style="border-style:solid; border-width:1px; float:left; height:225px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="font-size:16px"><span style="color:#3498db"><strong>Phantom Vibration Syndrome</strong><img alt="frown" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/confused_smile.png" style="height:23px; width:23px" title="frown" /></span></span></p>
<p><span style="font-size:14px">How many times have you felt that your mobile phone is ringing or vibrating when it is not? The name given to this rather common perception is phantom vibration syndrome, also called ringxiety and fauxcellarm. The underlying cause is believed to be over-involvement with cell phones and is a result of anticipatory anxiety. They generally tend to develop when you set your cell phone settings to use vibrating alerts. The alarming part is that it is a widespread phenomenon among people. In fact, study conducted by Dr. Michelle Drain, an American researcher, found that 9 out of 10 undergraduate students at her college had experienced phantom vibrations!</span></p>
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<p><span style="font-size:14px"><img alt="4-health-hazards-of-mobile-phone-usage-text-claw image" src="http://www.schoolchalao.com/img/extraimages/4-health-hazards-of-mobile-phone-usage-text-claw.jpg" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#9b59b6"><span style="font-size:16px"><strong>Text Claw</strong></span></span><span style="font-size:14px"><img alt="crying" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/cry_smile.png" style="height:23px; width:23px" title="crying" /></span></p>
<p><span style="font-size:14px">Another common side effect of smart phones is text claw. Text claw is the name given to the pain, soreness or numbness in your wrist, hands and forearms as a result of repetitive fine motor activities such as texting and playing games on your cell phones, tablets, laptops etc. Text claw can lead to tendonitis, which causes severe wrist pain, local joint stiffness and loss of strength. To avoid text claw or if you sense pain in your wrists as a result of excessive messaging or playing, firstly take regular breaks and give your hands rest. Additionally, rub ice on the pain-causing area, use a wrist brace and perform wrist exercises such as these.</span></p>
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<p><span style="font-size:14px"><img alt="5-health-hazards-of-mobile-phone-usage-sleep-disorder image" src="http://www.schoolchalao.com/img/extraimages/5-health-hazards-of-mobile-phone-usage-sleep-disorder.png" style="border-style:solid; border-width:1px; float:left; height:224px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#4e5f70"><span style="font-size:16px"><strong>Sleep Disorder</strong></span></span><span style="font-size:14px"><img alt="sad" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/sad_smile.png" style="height:23px; width:23px" title="sad" /></span></p>
<p><span style="font-size:14px">Our circadian rhythm is a natural body system that’s designed to regulate our states of sleepiness and wakefulness over the course of a day. The area in the brain responsible for the circadian rhythm is responsive to light and is the reason that enables us to be alert in the morning and sleepy when it’s dark outside. Now, the blue light emitted from electronic gadgets such as cell phones, tablets and laptops suppresses the production of melatonin, a hormone that controls the circadian rhythm. This stimulates your brain and keeps it alert/engaged as it is tricked into thinking that it needs to stay awake, thus pushing back sleep time twice as long as coffee does. It is, therefore, a good idea to keep away from gadgets for at least 30 minutes before you hit the bed to sleep. The more, the better!</span></p>
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<p> </p>
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<p><span style="font-size:14px"><img alt="6-harmful-effects-of-using-cellphone-hygiene image" src="http://www.schoolchalao.com/img/extraimages/6-harmful-effects-of-using-cellphone-hygiene.png" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#6633cc"><span style="font-size:16px"><strong>Hygiene</strong></span></span><span style="font-size:14px"><img alt="cheeky" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/tongue_smile.png" style="height:23px; width:23px" title="cheeky" /></span></p>
<p><span style="font-size:14px">A very disturbing research by the University has found that on an average, a cell phone harbors 10 times the bacteria on a toilet seat! Cell phones are generally cleaned less often than toilets and thus, continue to pick up germs. While one may be tempted to think that germs on a cell phone should not be that big a deal, it becomes a more serious problem when cell phones are shared between people. The safest thing to do, of course, is to be careful about where you leave your cell phone and wipe it regularly.</span></p>
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<p> </p>
<p><span style="font-size:14px"><img alt="7-psychological-problems-caused-by-mobile-phone-usage-social-isolation image" src="http://www.schoolchalao.com/img/extraimages/7-psychological-problems-caused-by-mobile-phone-usage-social-isolation.png" style="border-style:solid; border-width:1px; float:left; height:224px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="font-size:14px"><span style="color:#27ae60"><span style="font-size:16px"><strong>Social isolation</strong></span></span><img alt="crying" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/cry_smile.png" style="height:23px; width:23px" title="crying" /></span></p>
<p><span style="font-size:14px">Mobile technology has revolutionized communication in that it has enabled us to stay connected online over great distances. Yet, the irony is that it has had a negative effect on face-to-face interactions with studies showing that people have become more disconnected and less ‘present’ in reality. A couple of experiments have shown that cell phone obsession in social settings affects closeness, connection and conversation quality with people around us. Further, researchers have found that people who engaged in personal discussions with cell phones nearby reported lower relationship quality and lesser trust in their partners. The lesson? Forget about your Smartphone when you’re talking face-to-face with people around you!</span></p>
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<p><span style="font-size:14px"><img alt="8-health-damage-caused-by-mobile-phone-nerve-damage image" src="http://www.schoolchalao.com/img/extraimages/8-health-damage-caused-by-mobile-phone-nerve-damage.png" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#f39c12"><span style="font-size:16px"><strong>Nerve Damage</strong></span></span><span style="font-size:14px"><img alt="sad" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/sad_smile.png" style="height:23px; width:23px" title="sad" /></span></p>
<p><span style="font-size:14px">Along with text neck, excessive Smartphone usage can cause serious damage to nerves as well. It can result in occipital neuralgia– a neurological condition characterized by chronic pain in the upper neck, base of the skull, back of the head or behind the eyes. It is caused by the compression or inflammation of occipital nerves (that run from the top of the spinal cord up through the scalp) that can result from drooping or hunching while using Smartphone and other electronic devices. Some ways of dealing with the pain when it starts is by applying heat to the neck, resting your neck and back, massaging the muscles and most importantly, keeping away from your phones for a while!</span></p>
<p> </p>
<p> </p>
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<p><span style="font-size:14px"><img alt="9-harmful-effects-of-mobile-phones-on-human-health-eye-strain image" src="http://www.schoolchalao.com/img/extraimages/9-harmful-effects-of-mobile-phones-on-human-health-eye-strain.png" style="border-style:solid; border-width:1px; float:left; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#8e44ad"><span style="font-size:16px"><strong>Eye Strain (Computer Vision Syndrome)</strong><img alt="cool" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/shades_smile.png" style="height:23px; width:23px" title="cool" /></span></span></p>
<p><span style="font-size:14px">Prolonged staring at Smartphone or laptop screens and scrolling through texts and other media can lead to what is known as Computer Vision Syndrome (CVS). Symptoms of CVS include eye fatigue or strain, dry eyes, blurred vision, double vision, irritation in eyes, headaches, neck pain and dizziness. According to National Institute for Occupational Safety and Health, it affects 90% of people who spend 3+ hours a day at a computer or other electronic devices. To avoid CVS, it is recommended to increase your phone’s font size, hold them about half a meter from your face, reduce glare and overhead lighting and give your eyes a break by following the 20-20 rule: look away from your screen every 20 minutes and look at something 20 feet away for 20 seconds. Also, don’t forget to blink often.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="10-mobile-phone-addiction image" src="http://www.schoolchalao.com/img/extraimages/10-mobile-phone-addiction.png" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#ff33cc"><span style="font-size:16px"><strong>Addiction</strong></span></span><span style="font-size:14px"><img alt="indecision" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/whatchutalkingabout_smile.png" style="height:23px; width:23px" title="indecision" /></span></p>
<p><span style="font-size:14px">Smartphone addiction has now been recognized as a real and increasing phenomenon among people. The overuse of mobile phones among people is evident from the fact that a poll by National Safety Council (NSC) in the U.S. found that a whopping 82% of Americans believe that cell phones are addictive. Research in the U.S. has also found that 60% of Smartphone users can’t go more than an hour without checking their phones while another paper suggests that 39-44% of Indian adolescents are addicted to Smartphone. Thus, constantly having your cell phone around is indeed an obsessive compulsive disorder (OCD) and there are rehabs now for cell phone addicts.</span></p>
<p> </p>
<p> </p>
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		'Recentpost' => array(
			'id' => '60',
			'name' => 'Easy Ways to get a Good Night’s Sleep',
			'image' => 'school-chalao-easy-ways-to-get-a-good-night-s-sleep-that-work-every-time.jpg',
			'description' => '<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Eat food with magnesium in it-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Magnesium helps your heart, muscles, and immune system function properly and it is help to sleep in night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-1 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-1.jpg" style="height:252px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a power nap during the day-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">A short nap 20-30 minutes can help to improve mood, alertness and performance. Napping is a natural way to revive your energy. For a quick boost of alertness, experts say a 20-to-30-minute power nap is adequate for getting back to work in a pinch.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-02 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-02.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Use your bedroom only for sleep and relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Work and bills, not so much. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. People use bedroom as an office and as an entertainment room.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-03 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-03.jpg" style="height:293px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Keep your bedroom slightly cool-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep. By keeping your sacred space free from clutter you can reduce mental and physical stressors. That mild drop in body temperature induces sleep. Science dictates that temperatures between 60 and 75 degrees Fahrenheit are ideal sleeping conditions.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-04 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-04.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a hot shower or bath before bed-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This can help the mind relax, while the rise and fall of body temperature induces sleepiness. A warm shower helps initiate that sleepy, tired feeling prior to bed time because the resulting drop in body temperature slows down metabolic functions like heart rate, breathing, and digestion. The warm water also dilates blood vessels, allowing more blood and oxygen flow into tight, stressed out muscles throughout the body.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-05 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-05.jpg" style="height:288px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Set a daily wake up time-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Irregular bedtime and wake-up hours can lead to poor sleep patterns? Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine - making it easier for you to sleep and wake naturally.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-06 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-06.jpg" style="height:266px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Make up for lost sleep-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track. A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-07 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-07.jpg" style="height:294px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Don’t toss and turn-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-08 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-08.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Check the medicine cabinet-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The secret to a better night’s rest could be changing or reducing the dosage of your medication. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too. For example, some medications, including those for high blood pressure and asthma, can keep you up all night with insomnia, while others, like cough, cold, and flu medications, can disrupt sleep. And certain medications, such as antihistamines, can cause daytime drowsiness. In fact, sleepiness is one of the most common side effects of medications. Talk to a doctor about potential side effects and how to deal with them.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-09 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-09.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Turn the alarm clock away from your face-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Watching the time tick by can actually because more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies’ think it’s time to stay up and party.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-010 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-010.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Sniff some lavender-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This scent can actually be an antidote to insomnia. In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils. Of course, lavender is not a cure for insomnia, but having oils, candles, or sachets in your room could be a calming part of your bedtime routine.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-011 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-011.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Try progressive muscle relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Starting with the feet, tense the muscles. A big part of cognitive-behavioural therapy for insomnia is learning exercises to help your body relax before bed. One way to do this is through progressive tensing and relaxing of your muscles while lying in bed. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-012 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-012.jpg" style="height:250px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Dim the light-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Bright lighting, in particular the “blue light “emitted by most electronic devices, might contribute to sleep disturbances. Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-013 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-013.jpg" style="height:300px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Get some fresh air-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Extra sleep, medication, and positive thinking can make you well again. When you spend more time outside, you will be able to receive more of this chemical, which will better regulate your sleep cycle. Therefore, you will be able to fall asleep more easily because of this reaction that takes place when you spend time outside. Each body eventually develops its own cycle of sleeping and waking up.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-014 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-014.jpg" style="height:266px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Drink something warm-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier. Few foods have a reputation for curing insomnia quite like warm milk.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-015 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-015.jpg" style="height:272px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Put a clove of garlic under your pillow-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The sulphurous compounds in garlic along with its aroma have a calming effect that helps improve the quality of your sleep. The smell may be difficult to get used to at first, but after a few days it won’t be a problem and you’ll praise it as the best remedy for insomnia. What’s more is that it even has a positive effect on physical performance as garlic helps recharge your energy for the next day.</span></p>
<p> </p>
<p style="text-align:center"><img alt="school-chalao-016 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-016.png" style="height:225px; width:400px" /></p>
<p style="text-align:center"> </p>
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			'meta_description' => '<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Eat food with magnesium in it-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Magnesium helps your heart, muscles, and immune system function properly and it is help to sleep in night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-1 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-1.jpg" style="height:252px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a power nap during the day-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">A short nap 20-30 minutes can help to improve mood, alertness and performance. Napping is a natural way to revive your energy. For a quick boost of alertness, experts say a 20-to-30-minute power nap is adequate for getting back to work in a pinch.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-02 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-02.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Use your bedroom only for sleep and relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Work and bills, not so much. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. People use bedroom as an office and as an entertainment room.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-03 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-03.jpg" style="height:293px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Keep your bedroom slightly cool-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep. By keeping your sacred space free from clutter you can reduce mental and physical stressors. That mild drop in body temperature induces sleep. Science dictates that temperatures between 60 and 75 degrees Fahrenheit are ideal sleeping conditions.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-04 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-04.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a hot shower or bath before bed-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This can help the mind relax, while the rise and fall of body temperature induces sleepiness. A warm shower helps initiate that sleepy, tired feeling prior to bed time because the resulting drop in body temperature slows down metabolic functions like heart rate, breathing, and digestion. The warm water also dilates blood vessels, allowing more blood and oxygen flow into tight, stressed out muscles throughout the body.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-05 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-05.jpg" style="height:288px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Set a daily wake up time-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Irregular bedtime and wake-up hours can lead to poor sleep patterns? Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine - making it easier for you to sleep and wake naturally.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-06 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-06.jpg" style="height:266px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Make up for lost sleep-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track. A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-07 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-07.jpg" style="height:294px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Don’t toss and turn-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-08 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-08.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Check the medicine cabinet-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The secret to a better night’s rest could be changing or reducing the dosage of your medication. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too. For example, some medications, including those for high blood pressure and asthma, can keep you up all night with insomnia, while others, like cough, cold, and flu medications, can disrupt sleep. And certain medications, such as antihistamines, can cause daytime drowsiness. In fact, sleepiness is one of the most common side effects of medications. Talk to a doctor about potential side effects and how to deal with them.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-09 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-09.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Turn the alarm clock away from your face-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Watching the time tick by can actually because more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies’ think it’s time to stay up and party.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-010 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-010.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Sniff some lavender-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This scent can actually be an antidote to insomnia. In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils. Of course, lavender is not a cure for insomnia, but having oils, candles, or sachets in your room could be a calming part of your bedtime routine.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-011 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-011.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Try progressive muscle relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Starting with the feet, tense the muscles. A big part of cognitive-behavioural therapy for insomnia is learning exercises to help your body relax before bed. One way to do this is through progressive tensing and relaxing of your muscles while lying in bed. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-012 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-012.jpg" style="height:250px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Dim the light-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Bright lighting, in particular the “blue light “emitted by most electronic devices, might contribute to sleep disturbances. Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-013 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-013.jpg" style="height:300px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Get some fresh air-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Extra sleep, medication, and positive thinking can make you well again. When you spend more time outside, you will be able to receive more of this chemical, which will better regulate your sleep cycle. Therefore, you will be able to fall asleep more easily because of this reaction that takes place when you spend time outside. Each body eventually develops its own cycle of sleeping and waking up.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-014 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-014.jpg" style="height:266px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Drink something warm-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier. Few foods have a reputation for curing insomnia quite like warm milk.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-015 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-015.jpg" style="height:272px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Put a clove of garlic under your pillow-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The sulphurous compounds in garlic along with its aroma have a calming effect that helps improve the quality of your sleep. The smell may be difficult to get used to at first, but after a few days it won’t be a problem and you’ll praise it as the best remedy for insomnia. What’s more is that it even has a positive effect on physical performance as garlic helps recharge your energy for the next day.</span></p>
<p> </p>
<p style="text-align:center"><img alt="school-chalao-016 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-016.png" style="height:225px; width:400px" /></p>
<p style="text-align:center"> </p>
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			'description' => '<p><span style="color:#e67e22"><strong><span style="font-size:16px">Sorry ! Sorry ! Sorry - Every Woman Should Say This Society :-</span></strong></span></p>
<p> </p>
<p>                             <img alt="school-chalao-sorry-sorry-sorry-every-woman-should-say-this-society" src="http://www.schoolchalao.com/img/posts/school-chalao-sorry-sorry-sorry-every-woman-should-say-this-society.jpg" style="height:auto; width:100%" /></p>
<p> </p>
<p>If something happens to women even by mistake, apologies for that will also have to be asked because they are the girl. Girls should not go to the dark streets because if a person comes and grabs him, then this is the mistake of that girl. Girls should not go anywhere in the night because if someone has abused them or made something wrong, then that mistake is the mistake of that girl. Not only this, if a woman’s husband kills her, abused her or raped her, then that too is the mistake of that woman. But the real thing is that after all, women will have to apologize for the deeds in which they have no defects.</p>
<p> </p>
<p>In this video of Blush Channel, this new video of actress Tapassey Pannu gives answers to many questions like this. This video has been questioned as to how long will women be put to restrain their lifestyle, eating habits and wearing habits, fearing violence and atrocities with them?</p>
<p> </p>
<p>Now the time has come for us to fight only for ourselves and break the blows of every kind of attack on us.</p>
<p> </p>
<p><span style="color:#e67e22"><strong>See full video:-</strong></span></p>
<p> </p>
<p style="text-align:center"><iframe frameborder="0" height="300" src="https://www.youtube.com/embed/94s6a-YyH-k" style="max-width:100%;" width="650"></iframe></p>
<p> </p>
<p style="text-align:center"><a href="http://www.schoolchalao.com/useful-information-everyone-should-know/7-self-defense-techniques-that-can-save-your-life"><span style="font-size:18px"><span style="color:#e67e22">7 Self-Defense Techniques That Can Save Your Life - Read More</span></span></a></p>
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			'meta_description' => 'If something happens to women even by mistake, apologies for that will also have to be asked because they are the girl. Girls should not go to the dark streets because if a person comes and grabs him, then this is the mistake of that girl.',
			'meta_keywords' => 'Self defence, woman, schoolchalao',
			'popular' => '0',
			'starrating' => '4.5',
			'status' => 'Active',
			'created' => '2019-05-16 10:17:16',
			'modified' => '2019-05-16 10:17:16'
		)
	),
	(int) 1 => array(
		'Recentpost' => array(
			'id' => '71',
			'name' => '9 Well-Known First Aid Methods That 90% of People Perform Incorrectly',
			'image' => 'school-chalao-9-well-known-first-aid-methods-that-90-of-people-perform-incorrectly.jpg',
			'description' => '<p><img alt="first-aid-methods1 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods1.jpg" style="border-style:solid; border-width:1px; float:left; height:266px; margin-left:20px; margin-right:20px; width:400px" /><span style="color:#1abc9c"><strong><span style="font-size:14pt">Curing wounds with hydrogen peroxide, iodine, and alcohol can be dangerous.<img alt="laugh" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/teeth_smile.png" style="height:23px; width:23px" title="laugh" /></span></strong></span></p>
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<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> Peroxide destroys connective tissue cells, preventing the wound from healing. Iodine and alcohol burn healthy cells and can induce pain, shock, and burns if applied to a wound.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong></span><span style="font-size:14px"> Wash the wound with clear drinking water or boiled water, and then apply a healing ointment with an antibiotic. A Band-Aid or bandage should not be applied unless absolutely necessary, otherwise the wound will get wet and take longer to heal.</span></p>
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<p><span style="font-size:14px"><img alt="first-aid-methods2 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods2.jpg" style="border-style:solid; border-width:1px; float:right; height:265px; margin-left:20px; margin-right:20px; width:400px" /></span></p>
<p><span style="color:#3498db"><strong><span style="font-size:14pt">Cardiac compressions can lead to rib fractures and lung damage.<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
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<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> Cardiac compressions can easily result in broken ribs, which may seriously damage the lungs and heart.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong> </span><span style="font-size:14px">You should only do cardiac compressions if you’re sure the person has no pulse, isn’t breathing, and there’s no doctor around. While one person is calling an ambulance, another does heart compressions with the rhythm of 100 per minute (to beat of Staying Alive by the Beiges). For babies, it’s done with the fingers and in another rhythm. The mouth-to-mouth resuscitation should be performed when the heart is going. Another option is to do 30 compressions and 2 breaths, then repeat.</span></p>
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<p><span style="font-size:14px"><img alt="first-aid-methods3 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods3.jpg" style="border-style:solid; border-width:1px; float:left; height:265px; margin-left:20px; margin-right:20px; width:400px" /></span></p>
<p><span style="color:#f1c40f"><strong><span style="font-size:14pt">Paracetamol may lead to liver issues.<img alt="smiley" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/regular_smile.png" style="height:23px; width:23px" title="smiley" /></span></strong></span></p>
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<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> Paracetamol, or acetaminophen, relieves pain and inflammation and is a part of many popular drugs. Its overdose may cause liver and kidney failure.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong></span><span style="font-size:14px"> Measure the dose carefully. The maximum single dose for adults is 1 g (4 g per day). Acetaminophen is present in many drugs, especially anti-flu ones, and combining medications can easily lead to an overdose and its consequences.</span></p>
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<p><span style="font-size:14px"><img alt="first-aid-methods4 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods4.jpg" style="border-style:solid; border-width:1px; float:right; height:267px; margin-left:20px; margin-right:20px; width:400px" /></span></p>
<p><span style="color:#e74c3c"><strong><span style="font-size:14pt">Don’t throw back your head or lie on your back with a nosebleed.<img alt="laugh" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/teeth_smile.png" style="height:23px; width:23px" title="laugh" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> If you do this, the blood pressure in your head rises. You can’t know how dangerous the bleeding episode is, so the blood can get into your lungs or cause vomiting.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong></span><span style="font-size:14px"> Hold your head upright to reduce pressure, apply a cold pack, and then close either nostril with your finger for 15 minutes. Do the same for the other while breathing with your mouth. If the bleeding doesn’t stop, repeat. If it persists even then, or if it’s caused by an injury, call an ambulance.</span></p>
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<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="first-aid-methods5 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods5.jpg" style="border-style:solid; border-width:1px; float:left; height:264px; margin-left:20px; margin-right:20px; width:400px" /></span><span style="color:#d35400"><strong><span style="font-size:14pt">Don’t pull a road accident victim from the car or help them into a more comfortable position.<img alt="smiley" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/regular_smile.png" style="height:23px; width:23px" title="smiley" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:16px"><strong>What’s wrong about it:</strong> </span><span style="font-size:14px">Most deaths in road accidents occur because of neck and spine injuries. The slightest move in an attempt to help a victim may kill them or render them paralyzed.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong> </span><span style="font-size:14px">If a person is injured with a risk of head, neck, or spine trauma (for example, they don’t feel their limbs, but there’s no blood), call an ambulance and watch the victim’s breathing until the doctors arrive.</span></p>
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<p> </p>
<p><span style="font-size:14px"><img alt="first-aid-methods006 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods006.jpg" style="border-style:solid; border-width:1px; float:right; height:266px; margin-left:20px; margin-right:20px; width:400px" /></span><span style="color:#f39c12"><strong><span style="font-size:14pt">You shouldn't take vomit-inducing drugs in case of serious poisoning.<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> Emetic drugs can cause an esophageal burn and make way for poisoned vomit into the lungs.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong> </span><span style="font-size:14px">In a suspected poisoning, call an ambulance, describe the symptoms and a probable source of poisoning, and write down the prescribed actions. Don’t try to assess the danger yourself or seek advice on the Internet: drug overdoses or alcohol intoxication may be as hazardous as a glass of gasoline drunk in a gulp. Without qualified help, the victim may die within an hour.</span></p>
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<p> </p>
<p><span style="font-size:14px"><img alt="first-aid-methods7 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods7.jpg" style="border-style:solid; border-width:1px; float:left; height:265px; margin-left:20px; margin-right:20px; width:400px" /></span></p>
<p><span style="color:#27ae60"><strong><span style="font-size:14pt">Applying a tourniquet to stop bleeding can lead to amputation.<img alt="yes" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/thumbs_up.png" style="height:23px; width:23px" title="yes" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> An incorrectly or unnecessarily applied tourniquet may result in excess limb pressure. It doesn’t stop the bleeding but prevents blood circulation which leads to necrosis.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong> </span><span style="font-size:14px">Apply a large amount of sterile gauze or clean cloth to the wound and press tightly — this should be enough until the ambulance arrives. The only exception is a serious bleeding where the risk of death is higher than that of losing a limb.</span></p>
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<p><span style="font-size:14px"><img alt="first-aid-methods8 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods8.jpg" style="border-style:solid; border-width:1px; float:right; height:265px; margin-left:20px; margin-right:20px; width:400px" /></span></p>
<p><span style="color:#8e44ad"><strong><span style="font-size:14pt">Don’t put a spoon into the mouth or pull the tongue of a person having a seizure.<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:16px"><strong>What’s wrong about it:</strong></span><span style="font-size:14px"> When in a fit, a person can swallow or choke on an object placed into their mouth to protect the tongue.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong></span><span style="font-size:14px"> A person may start shaking uncontrollably and even go purple, but seizures are self-limiting, and the body is incapable of doing much harm to itself. Just call a doctor, and make sure the person is safe from external harm and is breathing comfortably. It’s physiologically impossible to swallow your own tongue, and biting it isn’t dangerous. After the seizure ends, lay the person on their side.</span></p>
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<p><span style="font-size:14px"><img alt="first-aid-methods9 image" src="http://www.schoolchalao.com/img/extraimages/first-aid-methods9.jpg" style="border-style:solid; border-width:1px; float:left; height:265px; margin-left:20px; margin-right:20px; width:400px" /></span></p>
<p><span style="color:#e67e22"><strong><span style="font-size:14pt">If you’re bitten by a snake or a venomous insect, don’t suck out the venom.<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:16px"><strong>What’s wrong about it:</strong> </span><span style="font-size:14px">The venom mixes with your saliva and makes itself a new target of your mucous membrane. This will accelerate the poisoning and can result in lung edema and heart failure.</span></p>
<p><span style="font-size:16px"><strong>Doing it right:</strong> </span><span style="font-size:14px">If you’re bitten in a limb, lie down so that the damaged area is below the heart. Call an ambulance, describe what bit you, and drink a lot.</span></p>
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',
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			'tag' => '',
			'slug' => '9-well-known-first-aid-methods-that-90-of-people-perform-incorrectly',
			'meta_title' => '9 Well-Known First Aid Methods That 90% of People Perform Incorrectly schoolchalao.com',
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			'meta_keywords' => '9 Well-Known First Aid Methods That 90% of People Perform Incorrectly, 9 well-known first aid methods that 90% of people perform incorrectly, 9 well-known first aid methods that 90% of people perform incorrectly for kids, 9 well-known first aid methods that 90% of people perform incorrectly for students, everyone should know these. 9 well-known first aid methods, everyone should know these. 9 well-known first aid methods for kids, everyone should know these. 9 well-known first aid methods for students',
			'popular' => '0',
			'starrating' => '4.5',
			'status' => 'Active',
			'created' => '2017-04-28 15:59:42',
			'modified' => '2017-04-29 04:29:42'
		)
	),
	(int) 2 => array(
		'Recentpost' => array(
			'id' => '70',
			'name' => 'Origin Stories for Popular Sports',
			'image' => 'school-chalao-origin-stories-for-popular-sports.jpg',
			'description' => '<p><span style="font-size:14px">The word ‘sport’ has its origins in Late Middle English, derived from shortening of the word ‘disport’, which meant ‘a pleasant pastime’ or ‘an activity for the purpose of entertainment or amusement or relaxation or fun’. </span></p>
<p><span style="font-size:14px">We look at the origins of some of the popular sports played around the world such as Football, Cricket, Tennis and Basketball. After reading this, it would seem a wonder how these sports transformed from their humble origins to their current-day commercialized and highly professional avatars.</span></p>
<p> </p>
<p><span style="color:#2980b9"><span style="font-size:18px"><strong>Football</strong></span></span></p>
<p> </p>
<p><span style="font-size:14px"><strong>Origin: China, 255 – 206 B.C.</strong></span></p>
<p><span style="font-size:14px">While the contemporary form of Association Football can be traced back to 1863 when the Football Association was formed in England, the first recognized sport resembling football originated during the Han Dynasty in China around 255-206 B.C. The sport, named Tsu’ Chu or Cuju (literally meaning ‘kick ball’) entailed players to use any part of the body apart from hands to gain “possession” of a ball with the objective of kicking it through an opening (30-40 cm wide) into a small net. Of course, the players couldn’t aim at the target without impediment and had to withstand the attacks of their opponents. The ball itself was made of panels of leather sewn together and filled with feathers and hair. Cuju was originally intended as a military exercise but as it became popular, the sport improved with feather-stuffed balls being replaced by air-filled balls and the emergence of two different kinds of goal posts.</span></p>
<p><span style="font-size:14px">There were other versions of the sport played in different parts of the world such as Kemari in Japan, Episkyros in Greece and Harpastum in the Roman empire. However, FIFA, the international governing body of Association Football, recognizes Cuju as the first version of football with regular rules.</span></p>
<p> </p>
<p style="text-align:center"><span style="font-size:14px"><img alt="origin-of-sport-history01 image" src="http://www.schoolchalao.com/img/extraimages/origin-of-sport-history01.jpg" style="height:256px; width:400px" /></span></p>
<p style="text-align:center"> </p>
<p style="text-align:center"> </p>
<p><span style="font-size:18px"><span style="color:#2c3e50"><strong>Basketball</strong></span></span></p>
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<p><span style="font-size:14px"><strong>Origin: U.S.A., 1891</strong></span></p>
<p><span style="font-size:14px">The sport of basketball was invented in 1891 by a Canadian physical education instructor named James Naismith in Springfield, Massachusetts. He came up with the sport in his quest to create an indoor game to condition young athletes during the cold winter months. To play the game, he used a soccer-style ball and set up two peach baskets (that he found in the janitor’s closet of the school) on the railing of the gym balcony at a height of 10 feet. He devised 13 rules to play the game and having explained them to his class of 18 students, divided them into two teams of nine players each. The objective of the game was simple- to throw the “basketball” into the fruit baskets. The problem was that each time someone scored a point, the janitor had to use a ladder to climb up and retrieve the ball. So, the bottoms of the baskets were cut and the sport of basketball was born. Initially, it was proposed to call the game “Naismith’s Game” but Naismith suggested that since the game had a ball and baskets, it should be called basketball. The first public game was played on March 11, 1892.</span></p>
<p> </p>
<p style="text-align:center"><span style="font-size:14px"><img alt="origin-of-sport-history02 image" src="http://www.schoolchalao.com/img/extraimages/origin-of-sport-history02.jpg" style="height:300px; width:400px" /></span></p>
<p style="text-align:center"> </p>
<p style="text-align:center"> </p>
<p><span style="color:#e74c3c"><span style="font-size:18px"><strong>Cricket</strong></span></span></p>
<p> </p>
<p><span style="font-size:14px"><strong>Origin: England.</strong></span></p>
<p><span style="font-size:14px">The exact origin of cricket is not quite known. A number of experts believe that the sport may have originated as a children’s game during the Saxon or Norman times (500-1100 A.D.) in the Weald, an area of woodlands that lies across Kent and Sussex. However, the first definite reference to cricket was in a 1597 court case concerning a land ownership dispute that mentioned the game of “creckett”. The game was similar to another sport called bowls, where the objective of a batsman was to stop the ball reaching its target by hitting it. Played on sheep-grazed land, in its original form it may have consisted of lump of sheep’s wool serving as a ball, farm tools or tree branches as bats and a stool or gate as the wicket.</span></p>
<p><span style="font-size:14px">It became popular as an adult sport in early 17th century and by the end of the century it had started becoming an organized sport with betting playing a major role in the growth of the game as rich patrons started picking select players and assembling their teams. In mid-18th century, rolling the ball by bowlers was replaced by pitching the ball, which led to a revolution in bat design. More than a hundred years later, the first-recognized test match was played between England and Australia in 1876-77.</span></p>
<p> </p>
<p style="text-align:center"><span style="font-size:14px"><img alt="origin-of-sport-history03 image" src="http://www.schoolchalao.com/img/extraimages/origin-of-sport-history03.jpg" style="height:266px; width:400px" /></span></p>
<p style="text-align:center"> </p>
<p style="text-align:center"> </p>
<p><span style="color:#f39c12"><span style="font-size:18px"><strong>Tennis</strong></span></span></p>
<p> </p>
<p><span style="font-size:14px"><strong>Origin: France, 12th century</strong></span></p>
<p><span style="font-size:14px">The sport of lawn tennis (or simply tennis) has seen a spike in popularity in recent years with the likes of Federer, Nadal, Djokovic, Murray and the Williams sisters raising the bar considerably. But the sport has a long history tracing back to a 12th century French court game called jeu de paume. Jeu de paume (or “game of the palm”) was a ball-and-court game played in a modern tennis style, except that there were no racquets and players used their palms to hit the ball. It gradually evolved into the sport called real tennis (also called court tennis or royal tennis) that is still played on some courts in the U.K., Australia, U.S.A and France. Gradually, gloves came to be used to hit the ball but it wasn’t until the 16th century that racquets started being used to play the sport.</span></p>
<p><span style="font-size:14px">The modern form of tennis started evolving and gaining impetus in the late 19th century when rules were formalized and proper sets comprising of net, poles, racquets and balls started being produced in Britain. Many croquet lawns started being designated to play tennis and the game was popularized worldwide leading to the world’s oldest tennis tournament, the Wimbledon, to be first played in 1877.</span></p>
<p> </p>
<p style="text-align:center"><span style="font-size:14px"><img alt="origin-of-sport-history04 image" src="http://www.schoolchalao.com/img/extraimages/origin-of-sport-history04.jpg" style="height:288px; width:400px" /></span></p>
<p style="text-align:center"> </p>
<p style="text-align:center"> </p>
',
			'descriptionhindi' => '',
			'tag' => '',
			'slug' => 'origin-stories-for-popular-sports',
			'meta_title' => 'Origin Stories for Popular Sports | schoolchalao.com',
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			'meta_keywords' => 'Origin Stories for Popular Sports, origin stories for popular sports, origin stories for popular sports for kids, origin stories for popular sports for students, knowledge about origin stories for popular sports, knowledge about origin stories for popular sports for kids knowledge about origin stories for popular sports for students, information about origin stories for popular sports, information about origin stories for popular sports for kids, information about origin stories for popular sports for students',
			'popular' => '0',
			'starrating' => '4.5',
			'status' => 'Active',
			'created' => '2017-04-26 11:30:30',
			'modified' => '2017-04-27 00:00:30'
		)
	),
	(int) 3 => array(
		'Recentpost' => array(
			'id' => '69',
			'name' => '8 Dishes That You Thought Were Indian, But Actually Aren't',
			'image' => 'school-chalao-8-dishes-that-you-thought-were-indian-but-actually-aren-t.jpg',
			'description' => '<p><img alt="dishes01 image" src="http://www.schoolchalao.com/img/extraimages/dishes01.jpg" style="border-style:solid; border-width:1px; float:left; height:261px; margin-left:10px; margin-right:10px; width:375px" /><span style="color:#1abc9c"><strong><span style="font-size:14pt">Rajma Chawal<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">Rajma Chawal by itself is an Indian dish but the method of preparation of Rajma (Red beans) originated in <strong>Mexico</strong>. The beans were brought to India from Central Mexico and the initial preparation involving soaking & boiling the beans and adding spices was adapted from Mexican recipes. Red beans and rice is quite common across Latin America, but the addition of Indian spices makes Rajma Chawal quite different from them.</span></p>
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<p><span style="font-size:14px"><img alt="dishes02 image" src="http://www.schoolchalao.com/img/extraimages/dishes02.jpg" style="border-style:solid; border-width:1px; float:left; height:234px; margin-left:10px; margin-right:10px; width:375px" /></span><span style="color:#2ecc71"><strong><span style="font-size:14pt">Dal Chawal<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">Dal Chawal, one of the most staple dishes of the Indian subcontinent, originated in <strong>Nepal</strong>, where it is known as Dal Bhat. In fact, Dal Bhat served with a mix of vegetables (known as Dal Bhat Tarkari) is the national food of Nepal.  It made its way through North India and spread rapidly across the country giving rise to variants such as khichdi.</span></p>
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<p><span style="font-size:14px"><img alt="dishes03 image" src="http://www.schoolchalao.com/img/extraimages/dishes03.jpg" style="border-style:solid; border-width:1px; float:left; height:287px; margin-left:10px; margin-right:10px; width:375px" /></span><span style="color:#3498db"><strong><span style="font-size:14pt">Jalebi<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
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<p><span style="font-size:14px">The oldest form of Jalebi originated in the <strong>West Asia</strong>, where it was called Zalabiya (Arabic) or Zalibiya (Persian). It was traditionally given to the poor in Ramadan. A 10th century cookbook gives several recipes of Zalabiya. It was brought to Medieval India by Persian-speaking invaders. Priyamkarnrpakatha, a work by the Jain author Jinasura, composed around 1450, mentions jalebi in the context of a dinner held by a rich merchant.</span></p>
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<p><img alt="dishes04 image" src="http://www.schoolchalao.com/img/extraimages/dishes04.jpg" style="border-style:solid; border-width:1px; float:left; height:249px; margin-left:10px; margin-right:10px; width:375px" /><span style="color:#4e5f70"><strong><span style="font-size:14pt">Samosa<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
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<p><span style="font-size:14px">Samosa is believed to have originated in the <strong>Middle East</strong> (where it is known as sambosa) prior to the 10th century. Mention of samosa can be found in Tarikh-e-Beyhaghi, a historical book written by an Iranian historian, Abolfazl Beyhaqi (995-1077). Samosa was introduced in Indian subcontinent in the 13th-14th century by traders from Central Asia as pointed out by a paper published by Oxford, “The Oxford Companion to Food”.</span></p>
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<p><span style="font-size:14px"><img alt="dishes05 image" src="http://www.schoolchalao.com/img/extraimages/dishes05.jpg" style="border-style:solid; border-width:1px; float:left; height:211px; margin-left:10px; margin-right:10px; width:375px" /></span><span style="color:#f1c40f"><strong><span style="font-size:14pt">Chai (Tea)<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">Tea originated in south-west <strong>China</strong>, where it was used as a medicinal drink. The first recorded instance of tea in China was in 59 BC, though it probably originated earlier. Originally called chá, it was introduced in India by the British in an attempt to break the Chinese monopoly on tea. They brought seeds from China and experimented with planting tea in Darjeeling.</span></p>
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<p><img alt="dishes06 image" src="http://www.schoolchalao.com/img/extraimages/dishes06.jpg" style="border-style:solid; border-width:1px; float:left; height:330px; margin-left:10px; margin-right:10px; width:375px" /><span style="color:#16a085"><strong><span style="font-size:14pt">Gulab Jamun<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
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<p><span style="font-size:14px">Gulab Jamun was derived from a fritter (batter) that originated in <strong>Persia</strong>, where it was known as luqmat al-qadi. The word gulab is derived from the Persian words ‘gol’ (meaning flower) and ‘ab’ meaning (water), referring to the rose water-scented syrup. It was possibly introduced to India during the time of the Mughals, where the recipe was subsequently modified, making the batter more complex than luqmat al-qadi but retaining the rose water syrup.</span></p>
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<p><img alt="dishes07 image" src="http://www.schoolchalao.com/img/extraimages/dishes07.jpg" style="border-style:solid; border-width:1px; float:left; height:282px; margin-left:10px; margin-right:10px; width:375px" /><span style="color:#27ae60"><strong><span style="font-size:14pt">Filter Coffee<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
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<p><span style="font-size:14px">Coffee is believed to have originated in <strong>Ethiopia</strong>, from where it was introduced into the Arab world through Egypt and Yemen. In the 16th-17th century, a Sufi saint named Baba Budan first smuggled coffee out of the Middle East to India on return from his pilgrimage to Mecca. The seeds were then planted in Mysore and thus, began the popularization of coffee in India.</span></p>
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<p><span style="font-size:14px"><img alt="dishes08 image" src="http://www.schoolchalao.com/img/extraimages/dishes08.jpg" style="border-style:solid; border-width:1px; float:left; height:281px; margin-left:10px; margin-right:10px; width:375px" /></span><span style="color:#2980b9"><strong><span style="font-size:14pt">Shukto<img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></strong></span></p>
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<p><span style="font-size:14px">Shukto is a Bengali delicacy which has its origins in <strong>Portuguese</strong> cuisine. During the Portuguese rule in India, they had a preparation of bitter gourd (which itself is of Indian origin) which was used as a mouth freshener. The Bengalis fell in love with the dish and adapted it to their tastes through addition of multiple vegetables and sweet/milk to give rise to Shukto.</span></p>
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			'id' => '68',
			'name' => 'Look The History of Some First Inventions',
			'image' => 'school-chalao-look-the-history-of-some-first-inventions.jpeg',
			'description' => '<p><img alt="some-inventions1 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions1.png" style="border-style:solid; border-width:1px; float:left; height:235px; margin-left:10px; margin-right:10px; width:300px" /><span style="color:#f39c12"><strong><span style="font-size:14pt">First Car (1770)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">The first car, fardier a vapeur, was built by French Army Captain Cugnot way back in 1770. The vehicle, which weighed 2.5 tonnes, had 2 wheels in the rear and 1 in the front. It was a steam-powered vehicle with the front wheel supporting the steam boiler and the driving mechanism. It could seat 4 people and moved at a measly speed of 3.6 km/hr!</span></p>
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<p><span style="font-size:14px"><img alt="some-inventions2 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions2.png" style="border-style:solid; border-width:1px; float:right; height:255px; margin-left:10px; margin-right:10px; width:300px" /></span><span style="color:#1abc9c"><strong><span style="font-size:14pt">First Washing Machine (1791)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">The first English patent under the category of washing machines was issued in 1791. Following the invention of rotating drum washer, the “washing mill” was a large wooden mill with a drum that could accommodate several clothes and a lever that had to be rotated manually. While crude in design, it was a significant milestone as it introduced the idea of “powered” washing drums.</span></p>
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<p><img alt="some-inventions3 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions3.png" style="border-style:solid; border-width:1px; float:left; height:251px; margin-left:10px; margin-right:10px; width:300px" /><span style="color:#3498db"><strong><span style="font-size:14pt">First bicycle (1817)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">The first practical bicycle was invented in 1817 by a German civil servant named Baron Karl von Drais. Called Laufmaschine (German for “running machine”), it was a two-wheeled, steerable vehicle with no pedals and had to be propelled by the riders. After reading about the first car above, you’d notice that cars were indeed invented before bicycles!</span></p>
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<p><span style="font-size:14px"><img alt="some-inventions4 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions4.png" style="border-style:solid; border-width:1px; float:right; height:251px; margin-left:10px; margin-right:10px; width:300px" /></span><span style="color:#f1c40f"><strong><span style="font-size:14pt">First animated cartoon film (1908)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">Fantasmagorie is a 1908 French animated film by Emile Cohl and is considered by film historians to be the first animated cartoon. The film was created by drawing each frame on paper and then shooting each frame onto negative film. He had to draw 700 pictures to make the film, which is about 1 minute 20 seconds long.</span></p>
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<p><span style="font-size:14px"><img alt="some-inventions5 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions5.png" style="border-style:solid; border-width:1px; float:left; height:251px; margin-left:10px; margin-right:10px; width:300px" /></span><span style="color:#9b59b6"><strong><span style="font-size:14pt">First TV Demonstration (1925)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">On March 25, 1925 a Scottish inventor named John Logie Baird gave the first demo of televised images in motion. Since human faces had low contrast to be televised by his primitive device, he used a ventriloquist’s dummies- “James” and “Stooky Bill”, which had higher contrast and televised them talking and moving. A few months later, he demonstrated the transmission of an image of a face in motion.</span></p>
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<p><span style="font-size:14px"><img alt="some-inventions6 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions6.png" style="border-style:solid; border-width:1px; float:right; height:251px; margin-left:10px; margin-right:10px; width:300px" /></span><span style="color:#4e5f70"><strong><span style="font-size:14pt">First electronic general-purpose computer (1946)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">ENIAC (Electronic Numerical Integrator And Computer), built in 1946, was the world’s first electronic general-purpose computer. It was built at the University of Pennsylvania and costed about $487,000 (that’s about $6.8 million today!). It weighed about 27 tonnes and contained about 7,200 diodes, 10,000 capacitors, 17,468 vacuum tubes and 70,000 resistors! It required a large room and several people to operate the computer.</span></p>
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<p><span style="font-size:14px"><img alt="some-inventions7 image" src="http://www.schoolchalao.com/img/extraimages/some-inventions7.png" style="border-style:solid; border-width:1px; float:left; height:252px; margin-left:10px; margin-right:10px; width:300px" /></span><span style="color:#e74c3c"><strong><span style="font-size:14pt">First mobile phone (1973)</span></strong></span></p>
<p> </p>
<p><span style="font-size:14px">The first handheld mobile phone was demonstrated by a team led by Martin Cooper at Motorola in 1973.  The phone (named DynaTAC) weighed about 1.1 kg (majority of which was the weight of the battery), had a talk time of barely 20-30 minutes and took 10 hours to recharge! It was dubbed as “the brick or “the shoe” phone and was instrumental in sparking subsequent development to give us the smartphones we have today.</span></p>
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$comments = array()
$meta_og_image = 'http://schoolchalao.com/img/posts/school-chalao-easy-ways-to-get-a-good-night-s-sleep-that-work-every-time.jpg'
$meta_keywords = 'Easy Ways to get a Good Night’s Sleep That Work Every Time'
$meta_description = '<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Eat food with magnesium in it-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Magnesium helps your heart, muscles, and immune system function properly and it is help to sleep in night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-1 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-1.jpg" style="height:252px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a power nap during the day-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">A short nap 20-30 minutes can help to improve mood, alertness and performance. Napping is a natural way to revive your energy. For a quick boost of alertness, experts say a 20-to-30-minute power nap is adequate for getting back to work in a pinch.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-02 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-02.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Use your bedroom only for sleep and relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Work and bills, not so much. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. People use bedroom as an office and as an entertainment room.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-03 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-03.jpg" style="height:293px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Keep your bedroom slightly cool-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep. By keeping your sacred space free from clutter you can reduce mental and physical stressors. That mild drop in body temperature induces sleep. Science dictates that temperatures between 60 and 75 degrees Fahrenheit are ideal sleeping conditions.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-04 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-04.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a hot shower or bath before bed-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This can help the mind relax, while the rise and fall of body temperature induces sleepiness. A warm shower helps initiate that sleepy, tired feeling prior to bed time because the resulting drop in body temperature slows down metabolic functions like heart rate, breathing, and digestion. The warm water also dilates blood vessels, allowing more blood and oxygen flow into tight, stressed out muscles throughout the body.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-05 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-05.jpg" style="height:288px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Set a daily wake up time-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Irregular bedtime and wake-up hours can lead to poor sleep patterns? Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine - making it easier for you to sleep and wake naturally.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-06 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-06.jpg" style="height:266px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Make up for lost sleep-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track. A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-07 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-07.jpg" style="height:294px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Don’t toss and turn-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-08 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-08.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Check the medicine cabinet-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The secret to a better night’s rest could be changing or reducing the dosage of your medication. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too. For example, some medications, including those for high blood pressure and asthma, can keep you up all night with insomnia, while others, like cough, cold, and flu medications, can disrupt sleep. And certain medications, such as antihistamines, can cause daytime drowsiness. In fact, sleepiness is one of the most common side effects of medications. Talk to a doctor about potential side effects and how to deal with them.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-09 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-09.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Turn the alarm clock away from your face-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Watching the time tick by can actually because more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies’ think it’s time to stay up and party.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-010 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-010.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Sniff some lavender-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This scent can actually be an antidote to insomnia. In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils. Of course, lavender is not a cure for insomnia, but having oils, candles, or sachets in your room could be a calming part of your bedtime routine.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-011 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-011.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Try progressive muscle relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Starting with the feet, tense the muscles. A big part of cognitive-behavioural therapy for insomnia is learning exercises to help your body relax before bed. One way to do this is through progressive tensing and relaxing of your muscles while lying in bed. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-012 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-012.jpg" style="height:250px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Dim the light-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Bright lighting, in particular the “blue light “emitted by most electronic devices, might contribute to sleep disturbances. Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-013 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-013.jpg" style="height:300px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Get some fresh air-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Extra sleep, medication, and positive thinking can make you well again. When you spend more time outside, you will be able to receive more of this chemical, which will better regulate your sleep cycle. Therefore, you will be able to fall asleep more easily because of this reaction that takes place when you spend time outside. Each body eventually develops its own cycle of sleeping and waking up.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-014 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-014.jpg" style="height:266px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Drink something warm-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier. Few foods have a reputation for curing insomnia quite like warm milk.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-015 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-015.jpg" style="height:272px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Put a clove of garlic under your pillow-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The sulphurous compounds in garlic along with its aroma have a calming effect that helps improve the quality of your sleep. The smell may be difficult to get used to at first, but after a few days it won’t be a problem and you’ll praise it as the best remedy for insomnia. What’s more is that it even has a positive effect on physical performance as garlic helps recharge your energy for the next day.</span></p>
<p> </p>
<p style="text-align:center"><img alt="school-chalao-016 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-016.png" style="height:225px; width:400px" /></p>
<p style="text-align:center"> </p>
'
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	'Recentpost' => array(
		'id' => '58',
		'name' => 'Genius Natural Ways to Stay Cool This Summer WITHOUT AC',
		'image' => 'school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac68.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac89.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac257.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac662.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac425.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac197.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac75.jpg{$(~)$}school-chalao-genius-natural-ways-to-stay-cool-this-summer-without-ac130.jpg',
		'description' => '<p>There are plenty of ingenious ways to beat the summer heat and lower the temperature of your home without using an air conditioner. Living through a hot summer without AC seems impossible but, hey, our grandparents did it all the time.</p>
<p> </p>
<p>1. <strong>WINDOW FILM </strong>:-<strong> </strong>Another cost-efficient way to beat the heat is to cover your windows with heat-deflecting window film.</p>
<p> </p>
<p>2. <strong>WEAR LOOSE CLOTHING :-</strong> Loose-fitting clothing also increases air circulation over your skin, releasing trapped heat and helping sweat – your body’s natural cooling mechanism – to do its work.</p>
<p> </p>
<p>3. <strong>FEEL THE FREEZER BURN :-</strong>  Stick sheets in the fridge or freezer for a few minutes before bed. We recommend placing them in a plastic bag first. it will provide a brief respite from heat and humidity.</p>
<p> </p>
<p>4. <strong>USE A DAMP CLOTH :-</strong> You can also hang damp sheets in front of your open windows to cool down the summer breeze as it enters your home.</p>
<p> </p>
<p>5. <strong>BE CREATIVE :-</strong> Point box fans out the windows so they push hot air out, and adjust ceiling fan settings pulling hot air up and out instead of just twirling it around the room.</p>
<p> </p>
<p>6. <strong>OPT FOR COTTON :-</strong> Natural fibers like cotton allow air to circulate around the body while synthetics like polyester trap heat against skin.</p>
<p> </p>
<p>7. <strong>SOAK YOUR FEET :-</strong> Again, because blood runs close to the skin’s surface around your feet and ankles, cooling off your tootsies is a great way to bring down your body temperature fast.</p>
<p> </p>
<p>8. <strong>CHEW PEPPERMINT :-</strong> On a hot summer day, break off a leaf or two and chew them. The minty oils released from the crushed leaves will permeate your airways, offering a nice cooling effect with every breath you take.</p>
<p> </p>
<p>9. <strong>MAKE COLD PACKS :-</strong> When you get overheated and need to cool off fast, it can be as easy as taking out one of these ready-made compresses, wrap it in a small towel to prevent freezing your skin, then lay the pack over pulse points in your neck.</p>
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		'created' => '2017-04-21 10:54:19',
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	'Recentpost' => array(
		'id' => '62',
		'name' => 'Think again before immersing yourself in your phone!',
		'image' => 'school-chalao-think-again-before-immersing-yourself-in-your-phone.jpg',
		'description' => '<p><img alt="01kkkkkkhkhkhk image" src="http://www.schoolchalao.com/img/extraimages/01kkkkkkhkhkhk.png" style="border-style:solid; border-width:1px; float:left; height:225px; margin-left:10px; margin-right:10px; width:300px" /></p>
<p><span style="color:#1abc9c"><span style="font-size:16px"><strong>Text Neck</strong></span></span><span style="font-size:14px"><img alt="surprise" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/omg_smile.png" style="height:23px; width:23px" title="surprise" /></span></p>
<p><span style="font-size:14px">Familiar with the pain in the neck from looking down at your cell phones and tablets for too long or too frequently? Text neck is the name of this painful condition and it’s a rapidly increasing phenomenon around the world. Science suggests that bending the neck while using smart phones increases the weight and pressure on the spine and this leads to pain in the neck & arms and numbness. In a normal standing position facing forward, the neck and spine painlessly support the weight of the head, which is about 4.5-5 kg. Bending the neck increases the weight on your neck and spine to as much as 20 kg depending on the angle of the bend, which can cause severe pain. To avoid text neck, these 3 tips are helpful: 1) take regular breaks, 2) alter your position in which you use your smart phones so that you are more upright and 3) Perform upper back strengthening exercises, chest stretches and neck posture drills.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="school-chalao-psychological2 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-psychological2.png" style="border-style:solid; border-width:1px; float:right; height:225px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#2ecc71"><span style="font-size:16px"><strong>Nomophobia</strong></span></span><span style="font-size:14px"><img alt="indecision" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/whatchutalkingabout_smile.png" style="height:23px; width:23px" title="indecision" /></span></p>
<p><span style="font-size:14px">Nomophobia, short for “no-mobile-phone phobia” is as the word suggests- the fear of being without your phone or out of mobile phone contact. It was coined during a 2010 study in Britain, in which it was found that nearly 53% of mobile phone users tend to be anxious when they “lose their mobile phone, run out of battery or credit, or have no network coverage”. Further, a survey conducted by SecurEnvoy in 2012 found the percentage to have increased to 66% and also that youngsters and adolescents are more likely to suffer from nomophobia.  Some common symptoms of nomophobia are obsessively checking your phone, constantly changing your battery and taking your phone to the bathroom with you.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="3-health-problems-created-by-cellphone-phantom-vibration-syndrome image" src="http://www.schoolchalao.com/img/extraimages/3-health-problems-created-by-cellphone-phantom-vibration-syndrome.png" style="border-style:solid; border-width:1px; float:left; height:225px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="font-size:16px"><span style="color:#3498db"><strong>Phantom Vibration Syndrome</strong><img alt="frown" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/confused_smile.png" style="height:23px; width:23px" title="frown" /></span></span></p>
<p><span style="font-size:14px">How many times have you felt that your mobile phone is ringing or vibrating when it is not? The name given to this rather common perception is phantom vibration syndrome, also called ringxiety and fauxcellarm. The underlying cause is believed to be over-involvement with cell phones and is a result of anticipatory anxiety. They generally tend to develop when you set your cell phone settings to use vibrating alerts. The alarming part is that it is a widespread phenomenon among people. In fact, study conducted by Dr. Michelle Drain, an American researcher, found that 9 out of 10 undergraduate students at her college had experienced phantom vibrations!</span></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="4-health-hazards-of-mobile-phone-usage-text-claw image" src="http://www.schoolchalao.com/img/extraimages/4-health-hazards-of-mobile-phone-usage-text-claw.jpg" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#9b59b6"><span style="font-size:16px"><strong>Text Claw</strong></span></span><span style="font-size:14px"><img alt="crying" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/cry_smile.png" style="height:23px; width:23px" title="crying" /></span></p>
<p><span style="font-size:14px">Another common side effect of smart phones is text claw. Text claw is the name given to the pain, soreness or numbness in your wrist, hands and forearms as a result of repetitive fine motor activities such as texting and playing games on your cell phones, tablets, laptops etc. Text claw can lead to tendonitis, which causes severe wrist pain, local joint stiffness and loss of strength. To avoid text claw or if you sense pain in your wrists as a result of excessive messaging or playing, firstly take regular breaks and give your hands rest. Additionally, rub ice on the pain-causing area, use a wrist brace and perform wrist exercises such as these.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="5-health-hazards-of-mobile-phone-usage-sleep-disorder image" src="http://www.schoolchalao.com/img/extraimages/5-health-hazards-of-mobile-phone-usage-sleep-disorder.png" style="border-style:solid; border-width:1px; float:left; height:224px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#4e5f70"><span style="font-size:16px"><strong>Sleep Disorder</strong></span></span><span style="font-size:14px"><img alt="sad" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/sad_smile.png" style="height:23px; width:23px" title="sad" /></span></p>
<p><span style="font-size:14px">Our circadian rhythm is a natural body system that’s designed to regulate our states of sleepiness and wakefulness over the course of a day. The area in the brain responsible for the circadian rhythm is responsive to light and is the reason that enables us to be alert in the morning and sleepy when it’s dark outside. Now, the blue light emitted from electronic gadgets such as cell phones, tablets and laptops suppresses the production of melatonin, a hormone that controls the circadian rhythm. This stimulates your brain and keeps it alert/engaged as it is tricked into thinking that it needs to stay awake, thus pushing back sleep time twice as long as coffee does. It is, therefore, a good idea to keep away from gadgets for at least 30 minutes before you hit the bed to sleep. The more, the better!</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="6-harmful-effects-of-using-cellphone-hygiene image" src="http://www.schoolchalao.com/img/extraimages/6-harmful-effects-of-using-cellphone-hygiene.png" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#6633cc"><span style="font-size:16px"><strong>Hygiene</strong></span></span><span style="font-size:14px"><img alt="cheeky" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/tongue_smile.png" style="height:23px; width:23px" title="cheeky" /></span></p>
<p><span style="font-size:14px">A very disturbing research by the University has found that on an average, a cell phone harbors 10 times the bacteria on a toilet seat! Cell phones are generally cleaned less often than toilets and thus, continue to pick up germs. While one may be tempted to think that germs on a cell phone should not be that big a deal, it becomes a more serious problem when cell phones are shared between people. The safest thing to do, of course, is to be careful about where you leave your cell phone and wipe it regularly.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="7-psychological-problems-caused-by-mobile-phone-usage-social-isolation image" src="http://www.schoolchalao.com/img/extraimages/7-psychological-problems-caused-by-mobile-phone-usage-social-isolation.png" style="border-style:solid; border-width:1px; float:left; height:224px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="font-size:14px"><span style="color:#27ae60"><span style="font-size:16px"><strong>Social isolation</strong></span></span><img alt="crying" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/cry_smile.png" style="height:23px; width:23px" title="crying" /></span></p>
<p><span style="font-size:14px">Mobile technology has revolutionized communication in that it has enabled us to stay connected online over great distances. Yet, the irony is that it has had a negative effect on face-to-face interactions with studies showing that people have become more disconnected and less ‘present’ in reality. A couple of experiments have shown that cell phone obsession in social settings affects closeness, connection and conversation quality with people around us. Further, researchers have found that people who engaged in personal discussions with cell phones nearby reported lower relationship quality and lesser trust in their partners. The lesson? Forget about your Smartphone when you’re talking face-to-face with people around you!</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="8-health-damage-caused-by-mobile-phone-nerve-damage image" src="http://www.schoolchalao.com/img/extraimages/8-health-damage-caused-by-mobile-phone-nerve-damage.png" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#f39c12"><span style="font-size:16px"><strong>Nerve Damage</strong></span></span><span style="font-size:14px"><img alt="sad" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/sad_smile.png" style="height:23px; width:23px" title="sad" /></span></p>
<p><span style="font-size:14px">Along with text neck, excessive Smartphone usage can cause serious damage to nerves as well. It can result in occipital neuralgia– a neurological condition characterized by chronic pain in the upper neck, base of the skull, back of the head or behind the eyes. It is caused by the compression or inflammation of occipital nerves (that run from the top of the spinal cord up through the scalp) that can result from drooping or hunching while using Smartphone and other electronic devices. Some ways of dealing with the pain when it starts is by applying heat to the neck, resting your neck and back, massaging the muscles and most importantly, keeping away from your phones for a while!</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="9-harmful-effects-of-mobile-phones-on-human-health-eye-strain image" src="http://www.schoolchalao.com/img/extraimages/9-harmful-effects-of-mobile-phones-on-human-health-eye-strain.png" style="border-style:solid; border-width:1px; float:left; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#8e44ad"><span style="font-size:16px"><strong>Eye Strain (Computer Vision Syndrome)</strong><img alt="cool" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/shades_smile.png" style="height:23px; width:23px" title="cool" /></span></span></p>
<p><span style="font-size:14px">Prolonged staring at Smartphone or laptop screens and scrolling through texts and other media can lead to what is known as Computer Vision Syndrome (CVS). Symptoms of CVS include eye fatigue or strain, dry eyes, blurred vision, double vision, irritation in eyes, headaches, neck pain and dizziness. According to National Institute for Occupational Safety and Health, it affects 90% of people who spend 3+ hours a day at a computer or other electronic devices. To avoid CVS, it is recommended to increase your phone’s font size, hold them about half a meter from your face, reduce glare and overhead lighting and give your eyes a break by following the 20-20 rule: look away from your screen every 20 minutes and look at something 20 feet away for 20 seconds. Also, don’t forget to blink often.</span></p>
<p> </p>
<p> </p>
<p> </p>
<p><span style="font-size:14px"><img alt="10-mobile-phone-addiction image" src="http://www.schoolchalao.com/img/extraimages/10-mobile-phone-addiction.png" style="border-style:solid; border-width:1px; float:right; height:223px; margin-left:10px; margin-right:10px; width:300px" /></span></p>
<p><span style="color:#ff33cc"><span style="font-size:16px"><strong>Addiction</strong></span></span><span style="font-size:14px"><img alt="indecision" src="http://www.schoolchalao.com/js/ckeditor/plugins/smiley/images/whatchutalkingabout_smile.png" style="height:23px; width:23px" title="indecision" /></span></p>
<p><span style="font-size:14px">Smartphone addiction has now been recognized as a real and increasing phenomenon among people. The overuse of mobile phones among people is evident from the fact that a poll by National Safety Council (NSC) in the U.S. found that a whopping 82% of Americans believe that cell phones are addictive. Research in the U.S. has also found that 60% of Smartphone users can’t go more than an hour without checking their phones while another paper suggests that 39-44% of Indian adolescents are addicted to Smartphone. Thus, constantly having your cell phone around is indeed an obsessive compulsive disorder (OCD) and there are rehabs now for cell phone addicts.</span></p>
<p> </p>
<p> </p>
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		'created' => '2017-04-21 10:54:07',
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		'id' => '60',
		'name' => 'Easy Ways to get a Good Night’s Sleep',
		'image' => 'school-chalao-easy-ways-to-get-a-good-night-s-sleep-that-work-every-time.jpg',
		'description' => '<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Eat food with magnesium in it-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Magnesium helps your heart, muscles, and immune system function properly and it is help to sleep in night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-1 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-1.jpg" style="height:252px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a power nap during the day-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">A short nap 20-30 minutes can help to improve mood, alertness and performance. Napping is a natural way to revive your energy. For a quick boost of alertness, experts say a 20-to-30-minute power nap is adequate for getting back to work in a pinch.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-02 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-02.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Use your bedroom only for sleep and relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Work and bills, not so much. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. People use bedroom as an office and as an entertainment room.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-03 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-03.jpg" style="height:293px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Keep your bedroom slightly cool-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep. By keeping your sacred space free from clutter you can reduce mental and physical stressors. That mild drop in body temperature induces sleep. Science dictates that temperatures between 60 and 75 degrees Fahrenheit are ideal sleeping conditions.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-04 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-04.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Take a hot shower or bath before bed-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This can help the mind relax, while the rise and fall of body temperature induces sleepiness. A warm shower helps initiate that sleepy, tired feeling prior to bed time because the resulting drop in body temperature slows down metabolic functions like heart rate, breathing, and digestion. The warm water also dilates blood vessels, allowing more blood and oxygen flow into tight, stressed out muscles throughout the body.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-05 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-05.jpg" style="height:288px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Set a daily wake up time-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Irregular bedtime and wake-up hours can lead to poor sleep patterns? Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine - making it easier for you to sleep and wake naturally.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-06 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-06.jpg" style="height:266px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Make up for lost sleep-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track. A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-07 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-07.jpg" style="height:294px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Don’t toss and turn-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-08 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-08.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Check the medicine cabinet-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The secret to a better night’s rest could be changing or reducing the dosage of your medication. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too. For example, some medications, including those for high blood pressure and asthma, can keep you up all night with insomnia, while others, like cough, cold, and flu medications, can disrupt sleep. And certain medications, such as antihistamines, can cause daytime drowsiness. In fact, sleepiness is one of the most common side effects of medications. Talk to a doctor about potential side effects and how to deal with them.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-09 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-09.jpg" style="height:299px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Turn the alarm clock away from your face-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Watching the time tick by can actually because more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies’ think it’s time to stay up and party.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-010 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-010.jpg" style="height:266px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Sniff some lavender-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">This scent can actually be an antidote to insomnia. In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils. Of course, lavender is not a cure for insomnia, but having oils, candles, or sachets in your room could be a calming part of your bedtime routine.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-011 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-011.jpg" style="height:225px; width:400px" /></span></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Try progressive muscle relaxation-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Starting with the feet, tense the muscles. A big part of cognitive-behavioural therapy for insomnia is learning exercises to help your body relax before bed. One way to do this is through progressive tensing and relaxing of your muscles while lying in bed. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-012 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-012.jpg" style="height:250px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Dim the light-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Bright lighting, in particular the “blue light “emitted by most electronic devices, might contribute to sleep disturbances. Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><img alt="school-chalao-013 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-013.jpg" style="height:300px; width:400px" /></p>
<p style="margin-left:18pt; text-align:center"> </p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Get some fresh air-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">Extra sleep, medication, and positive thinking can make you well again. When you spend more time outside, you will be able to receive more of this chemical, which will better regulate your sleep cycle. Therefore, you will be able to fall asleep more easily because of this reaction that takes place when you spend time outside. Each body eventually develops its own cycle of sleeping and waking up.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-014 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-014.jpg" style="height:266px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Drink something warm-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier. Few foods have a reputation for curing insomnia quite like warm milk.</span></p>
<p style="margin-left:18pt"> </p>
<p style="margin-left:18pt; text-align:center"><span style="font-size:14px"><img alt="school-chalao-015 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-015.jpg" style="height:272px; width:400px" /></span></p>
<h2 style="margin-left:18pt"><span style="font-size:18px"><strong>Put a clove of garlic under your pillow-</strong></span></h2>
<p style="margin-left:18pt"><span style="font-size:14px">The sulphurous compounds in garlic along with its aroma have a calming effect that helps improve the quality of your sleep. The smell may be difficult to get used to at first, but after a few days it won’t be a problem and you’ll praise it as the best remedy for insomnia. What’s more is that it even has a positive effect on physical performance as garlic helps recharge your energy for the next day.</span></p>
<p> </p>
<p style="text-align:center"><img alt="school-chalao-016 image" src="http://www.schoolchalao.com/img/extraimages/school-chalao-016.png" style="height:225px; width:400px" /></p>
<p style="text-align:center"> </p>
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							<a href="/"><span style="color:#E09C19">Home </span></a> > <a href="/useful-information-everyone-should-know">Interesting Information & Facts to Read  </a> > Easy Ways to get a Good Night’s Sleep
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include - APP/View/Recentposts/singlepost.ctp, line 58
View::_evaluate() - CORE/Cake/View/View.php, line 971
View::_render() - CORE/Cake/View/View.php, line 933
View::render() - CORE/Cake/View/View.php, line 473
Controller::render() - CORE/Cake/Controller/Controller.php, line 960
Dispatcher::_invoke() - CORE/Cake/Routing/Dispatcher.php, line 200
Dispatcher::dispatch() - CORE/Cake/Routing/Dispatcher.php, line 167
[main] - APP/webroot/index.php, line 140