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Try to Have a Sleep-Filled Lifestyle

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Tulip and Huck

We all love to sleep. Most often, no matter what time the alarm goes off in the morning, we aren’t ready to get up because we just love sleep. But sometimes we view sleep through a negative lens too. If we sleep too much, we think we are being lazy and need to get up to get things accomplished. Yet we still can’t help but love sleep.

For all you sleep lovers out there who wish you could have more, there is good news. According to a recent study by the National Sleep Foundation done in 2018, most young adults (ages 18-25), and adults (ages 26-64) need on average seven to nine hours of sleep per night. The bad news though is roughly 50% of people report less than seven hours of sleep per night. If we love sleep and are often tired because of a lack of sleep, why don’t we sleep more?

Why don’t Americans sleep more?

One big reason why Americans don’t get more sleep is because of having poor quality beds and or pillows. Believe it or not, your sleeping equipment makes a drastic difference in how you sleep. Choosing a proper mattress and bed base can make a world of difference. Knowing which pillow supports your head and neck affects sleep too.

However, it’s more than just the bed and pillow you sleep on. Selfhelpdaily.com also reports that using digital screens with SWL illumination one hour or less before bedtime could drastically hurt your sleep quality and quantity. As tempting as it is to watch YouTube in bed, browse Facebook and Instagram, or beat the next level on Candy Crush, resist the urge and put the phone or tablet away.

Many sleep researchers and scientists suggest keeping all electronic devices out of your bedroom for just such a reason. They suggest having a charging station outside of the bedrooms for all devices to help ensure you don’t get on them during the night. If you are one of those people who use your phone for an alarm clock, you can find one for as little as five dollars online to solve your problem.

What should I do to help improve my sleep?

Believe it or not, sleep is part of a healthy lifestyle. Sleep is when your body does the majority of its healing and growth. If you don’t sleep, your body can’t repair itself. If you are a fitness fanatic, or you just want to maintain your health, sleep must be included in your regiment for overall well-being.

The first thing you need to do is make sleep a priority. We all have busy lives; we have chores that need doing and things that need to be taken care of. But if we aren’t well-rested and alert, we won’t be as effective and efficient as we could be. So prioritize your healing time.

The National Sleep Foundation also suggests taking some time and experimenting with amounts of sleep. Pay attention to your mood, your energy, and how you feel overall with each amount of sleep time until you find what works for you. Unfortunately, there is no way to determine the exact time for each age group since we are all different. So you have to do a little experimentation on your own to find out what’s right for you.

Here is a small list of other things you may want to consider to help you prioritize your sleep.

  • Go to sleep and wake up at the same time every day, including weekends
  • Have a bedtime ritual that helps prepare your body for sleep
  • Exercise every day, even as late as three to four hours before bedtime
  • Make your bedroom a “sleep temple.” Design your room for sleep with the proper bed, dark curtains, and make it distraction-free
  • Avoid acidic and spicy foods, caffeine, sugary drinks, and even alcohol and nicotine two to three hours before bedtime
  • As we’ve already stated (but it’s a hard one for some of us to do), turn off your electronics

Sleeping your way to better health

Try out some of the suggestions above if you find yourself struggling with feeling sleepy and lethargic all the time. If you continue to struggle to get better sleep and feel better throughout the day, consult your doctor to help you get to where you need to be. No matter the case, prioritize your sleep. Make sure you have an emphasis on letting your body rest and recover. There is no way to better improve your health. If you’re looking to become the next great Olympian, or if you’re just trying to live a healthier lifestyle, don’t diminish the importance of a good night’s rest. Sleep your way to better health.

Why Hitting Rock Bottom Can Be the Best Thing That Ever Happened to You

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There’s a reason why it’s impossible to change another person. Each of us has to recognize that the pain or discomfort we’re feeling is greater than our resistance to change. And that’s when we’re ready, willing, and able to make changes in our own lives.

Unfortunately, this is also known as “rock bottom.”

Everyone’s rock bottom is going to look different because everyone has a different tolerance for pain or discomfort. One person may be willing to become homeless before they realize that they have a problem with substance abuse. Another person may have to file bankruptcy or have a foreclosure before they realize they’re living beyond their means. And some people never seem to learn the lessons no matter what happens.

But when someone does get to that rock bottom moment, that’s when amazing things can happen. It feels like the worst moment of your life, but in many ways, it can be the best. It can be the turning point that transforms your life from hopeless to amazing.

Here’s why hitting rock bottom can be the best thing to ever happen to you.

1. There’s accountability

When someone hits rock bottom, it’s usually after they’re forced to take some accountability for their actions. It may be after drug addiction or an arrest. Or it may be after a close friend or family member turns their back. This moment is always going to look different for everyone, but it usually involves some level of accountability. When other people recognize your problem, it becomes difficult to ignore.

2.  Your pain or discomfort feels immense

You may be sabotaging your health for years, but when the doctor says you need to change your lifestyle or you may die, the pain will likely be greater than the idea of change. Dying is scarier than eating broccoli, so that may be the moment you cut junk food and unhealthy things from your life. And even with the same health issues, some people get to rock bottom sooner than others. Some hit their transition point when the doctor tells them they either need to take medication or change their lifestyle. For that person, the idea of taking medication with all its side effects is more uncomfortable than changing their habits.

3.    Your entire life stands to improve

More and more people recovering from substance use disorders are finding that there are deeper issues at play. In fact, they may have been self-medicating a mental health issue they weren’t even aware they had. The dual diagnosis of mental health issues and addiction is becoming increasingly common in our society, and dual diagnosis treatment can address more than the problem that led you to seek change.

And this isn’t just the case with addiction. When you start fixing the problems in your life, you may find that these positive changes have a domino effect. You can make one positive change where you have the greatest pain and it can improve other areas of your life.

For example, if you seek treatment for a gambling problem, you may end up saving money and making wiser decisions. And without all the time at the casino, you may smoke less and drink less alcohol. For this, your health may improve in addition to your financial status. And without the stress of gambling, your relationships are likely to improve.

One positive change can have a ripple effect that improves your entire life. And it all started with that painful rock bottom moment.

No one wants to hit rock bottom, but the truth of the matter is that some of us need to get there before we’re ready to make the difficult changes in our lives.

 

 

The Best Way to Prepare for Cisco 200-150 Exam – Practice Test from PrepAway

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The companies tend to want to hire people who actually offer a unique set of skills that can be used to their advantage. Even if you are an IT graduate, you need to show your employers that you are interested in improving your skills. Luckily, there are a few ways to do this, and one of the most effective is through obtaining an IT certification. When you already have a job, it can be difficult for you to study and work at the same time. However, with the help of credentials things will really become much simpler.

If you are thinking about getting certified, you need to ensure that you are choosing the right certification vendor. This is because each of them has a different status in the market, and the employers tend to prefer one company to another. Speaking of some of the greatest vendors, we need to talk about Cisco. It is, as you know, one of the leading networking organizations in the world, and there are a lot of companies that are using its networking solutions and products.This is the reason why everyone is looking for the certified individuals who can work with Cisco technologies and ensure that the network is always up and running. If you go to the Cisco website, you will learn that it offers a number of certificates. Among them, one of the most popular is CCNA Data Center. If you want to obtainit, you will need to pass two separate exams, one is Web Link and the other is 200-155 DCICT. However, in this article, we are only going to focus on the first one. That is why let’s begin.

Important details to know about Cisco 200-150

If you are able to earn the CCNA Data Center certificate, it can really change your career in ways that are unimaginable. But to enjoy these advantages, you first need to try and pass Cisco 200-150. It isn’t impossible but it does require you to be a little serious and study properly. In this certification test, each candidate will be given 90 minutes to answer around 55 to 65 questions. This means that if you want to complete it on time, time management is going to play a very important role. The type of questions varies as you can get multiple choice, drag & drop, or even a simulation. 200-150 DCICN covers a variety of topics that are as follows:

  • Basic data center storage;
  • Basic data center networking concepts;
  • Advanced data center storage;
  • Advanced data center networking concepts;
  • Data center physical infrastructure.

You should also know that this Prepaway is only available in the English language, so be ready for this. To register for this certification test, you need to log in to the Pearson VUE platform.

Preparation recommendations for Cisco 200-150

If you make up your mind to passthe 200-150 DCICN exam, you will need to work hard and study properly. No matter which certification test you are taking, you need to treat it with respect, otherwise, you will find it very difficult to ace. In the case of this exam, the very first thing that you need to do is start looking for the proper study material. Since this is a Cisco test, there are a lot of resources that you can find online. However, you need to choose wisely because some of them maybe already irrelevant and may contain outdated information.

First of all, you may find useful those resources that Cisco offers to its learners. There are a lot of video courses, books, labs, practice tests, and mentor guides that you can get from the Cisco Learning Network Store or CiscoPress. Some of them require paying, while for others you need to log in to the official website.If you want to play it safe and you are okay with paying a little extra cash,you should consider buying the PrepAway study bundle for Cisco 200-150. This package will cost you just about $60, and it will give you access to over 34 training lectures and a study guide with 93 pages. Aside from this, you will also get access to loads of practice questions that you can use to your advantage. With their help, you can evaluate the knowledge that you have gained up until this point. If you think that there are still some grey areas, you can always go back and start studying again.

As we already mentioned, time management is going to play a very important role in Cisco 200-150. This is another situation where you can use practice tests, all you need to do is try and answer a set number of questions in a given time limit. Just keep doing this over and over again and you will eventually train your brain to do the same in the exam room.

There are 5 topics that you need to cover in Cisco 200-150 DCICN. That is why you need to create a proper schedule with the help of which you can devote the desired amount of time to each objective. Each of them is equally important, therefore, if you are unable to study even one of them properly, it will be difficult for you to answer certain questions in the actual test.

Conclusion

These were some of the main things that you need to know about Cisco 200-150. This is perhaps one of the most popular exams in the Cisco certification program, and passing it brings you a step closer to CCNA Data Center. One thing that you need to know about this test and its associated credential is that they are set to retire on February 23, 2020. However, if you have already started to prepare for this exam, you should try to take it because you will still get the Cisco certificate.

A Preview to the New Cisco Certification Program: Familiarizing Cisco 200-901 Exam. Why to Use Exam Dumps?

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In 2019, Cisco introduced a new breed of certifications, which will then become a relevant replacement to its current portfolio. The new Cisco certification program caters to the latest technologies and advancements. Hence, many are very excited about this sweeping modification because it primarily parallels the needs of today’s market and equips you with the most relevant skills.

The new certifications will be released on February 24, 2020, which means you have enough time to explore its line-up of credentials download now .

A restructured Cisco certification level

The current certification program is composed of 4 levels: entry, associate, professional, and expert. With the new platform, there will be an added certification level―architect―which is the highest tier of Cisco validation accredited to master architectural network designers.

For the associate level, from more than 10 certifications on offer, it’s now down to 3. That means that CCNA Cloud, Collaboration, Routing and Switching, Wireless, Data Center, CCDA credentials will be replaced by the CCNA badge. All the exams that can be taken now will be retired as well and from 24th of February, 2020 candidates will need to pass only 1 test, known as 200-301. Thus, the new associate level will contain only 3 certification tracks which are CCNA, CCNA Cyber Ops, and one of the most exciting credentials to pursue is none other than Cisco Certified DevNet Associate, which is the main topic of this article.

The growing demand for skilled DevNet applicants

Intent-based networking is the key reason for the upsurge in software and network interconnection. As a result, many businesses and organizations require the usage of DevOps as well as automation to guarantee a secured networking infrastructure.

But who are the best individuals to work such complex responsibilities? These are skilled networking professionals and software developers who are equipped with insightful knowledge in app design, automation, and software development. For Cisco’s DevNet training and cert program, you are given 3 certification levels: associate, professional, and architect. But of course, you should start with the first level, and that is DevNet Associate.

Cisco Certified DevNet Associate and its required exam

 

The DevNet Associate certification is a great starting point for those who have at least one year of work experience as a developer or networking professional. Your working background should include developing and securing apps, along with managing Cisco platforms, programmability methods, and even APIs.

Before you earn this credential, you need to go through its required exam, which is Cisco 200-901. Also tagged as DEVASC, this test has a time limit of up to 120 minutes. The topics mainly involve software development, app deployment, automation, and APIs. More than that, there will be a core discussion of diverse Cisco platforms, including collaboration, network, security, and compute management. Python programming is one of the vital areas with utmost importance in this test. Lastly, you will be introduced to networking fundamentals such as IP& MAC addresses, network topology diagrams, protocol port values, and network restraints, among others.

A quick preparation guide for Cisco 200-901 exam

 

  1. Get a hold of the exam objectives.

For the official Cisco 200-901 exam topics, simply visit the Cisco’s official website. Here, you’ll find how these topics are distributed, with its corresponding exam percentage. Plus, each main topic provides a more detailed list of sub-areas that you need to detangle and learn thoroughly.

Give more weight to exam objectives with bigger exam percentages because there’s a higher chance that more questions will be incorporated in these areas.

  1. Gather all officially-endorsed materials.

To have a more profound familiarity with the exam objectives, you can check out all the official DevNet resources available online. These materials include the study guides, comprehensive classroom course, various IT training videos, webinars, and podcasts.

The classroom course, in particular, is a remarkable exam guide that will help you establish your software design and development expertise. There’s also a collection of sample exam questions that you can answer to get a closer understanding of the exam. Furthermore, these questions are beneficial to polish your exam mastery.

  1. Reinforce your skills with Exam-Labs.

Exam-Labs is your go-to website for the latest and most dependable exam dumps. They have a great range of dumps and other exam resources for different certification exams, which include a variety of Cisco credentials. Their dumps are known also as vce files that contain actual questions and answers with work effortlessly using the VCE Player. This educational tool simulates the real exam environment and equips you with the main skills to pass your certification exam.

Practicing with these exam dumps enhances your skills and ensures exam readiness. You get rid of the anxiety and ace the test easily. Thus, if you want to ace your exam in one take, don’t forget to use these valid and updated dumps as exam supplements!

While waiting for the new-fangled certification program…

Maximize your time while waiting for the release of DevNet Associate certification, together with other new credentials. You can study for the currently available certifications, which include but not limited to CCNA validations such as CyberOps, Collaboration, Wireless, and more. All these credentials are part of the present associate-level Cisco program, which are still available up to February 23, 2020.

And there’s nothing to fret about because once you pass and earn the current badges, these will be rounded out to the new certification program for your convenience. Plus, Exam-Labs has a series of practice dumps, video courses, and study guides for these current Cisco validations.

Continuing journey after completion of your DevNet Associate certification

Your DevNet Associate endorsement is just the start of your DevNet career. If you want to further develop your skills, then you should continue with DevNet Professional, and then DevNet Specialist. These two advanced certifications require at least 3 to 5 years of work experience in app design, development, and implementation.

Conclusion

With its aim to empower IT professionals with cutting-edge and practical skills, Cisco guarantees an extensive range of relevant training and certifications. These will assist aspirants like you to unlock your fullest potential and fuel your passion for learning. So, join the global DevNet community through Cisco 200-901 exam and master your proficiency in designing apps that will further shape the future of information technology! To succeed in the test – check the Exam-Labs website and try their top-ranked exam dumps. Wish you luck!

 

5 Pieces of Advice to Find the Best Plastic Surgeon and Clinic

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By Debbie 

The International Society of Aesthetic Plastic Surgery reports that 25 min procedures are carried annually. It means that about 70,000 people improve their appearance every day! All of them want to receive a good result and impress everyone with a new look. However, not everyone will boast of the perfect outcome — the wrong choice of a doctor or a clinic may cost your beauty and health.

So, before entrusting your appearance and agreeing to have a cosmetic procedure, carefully check whether a clinic or a doctor you have chosen can provide highly-qualified service. The following recommendations can help you to avoid a mistake and get the best option.

Experience in plastic surgery

Experience is a key factor you should take into account while choosing a clinic or a doctor. Always check how many years a doctor has been practicing, what education he/she has got, how many plastic surgeries have been performed. Some clinics or specialists have thousands of plastic surgeries on their account that is a reliable indicator of their professionalism. Also, pay attention to whether a clinic/doctor has additional certificates that confirm their experience and qualification. These certificates can be given by international or local plastic surgery organizations.

Before and after photos

One more criterion of picking the right place to have plastic surgery is before and after photos of patients who have had an operation. You can find a portfolio on the official website of the clinic or request them. You have to estimate the result before your operation to make sure of the perfect outcome. A clinic or a doctor that are proud of their success will provide you with a portfolio immediately. If something confuses you — it is better to look for another option, even if the offer seems very attractive.

Reviews

Nowadays, you can find as much info you need concerning any issue. Plastic surgery is actively discussed on the leading forums, public in the social networks. So, you can info almost about any specialist or medical center. There, people share photos, their experience, and comment on the result of plastic surgery with pleasure. It is your lucky chance to glean the info, ask questions directly, and eventually decide what a clinic to choose.

Prices

Prices for plastic surgery may vary significantly depending on the country, where a clinic or doctor practices. For instance, clinics for tummy tuck may offer absolutely different prices — from $2,800 (abdominoplasty cost in Turkey) to $12,000 (price in the USA). So, if the cost is important for you and you want to choose an affordable option, pay attention to the clinics located in Turkey, India, Mexico, some European countries (Poland, Lithuania, etc.) The medical centers in these countries usually offer much cheaper plastic surgery without the quality loss than American, Canadian, German, Swiss, Spanish centers, for instance.

Location

Even if you have found an experienced plastic surgeon or an affordable deal for the operation, think over how long you will travel to the country and how much the flight tickets will cost. Sometimes, you can save money on the operation, but waste more on travel charges and accommodation in another country. So, always calculate all expenses and decide whether it is worth going abroad to have plastic surgery.

Summary

Choosing a clinic/doctor for plastic surgery is an important and responsible step for achieving a desired esthetic result. Even if the medical center or a specialist is ready to conduct plastic surgery at a very low price, don’t hurry up to agree — check the experience, see the portfolio, read the patient reviews at first, and only then decide whether a clinic/doctor has enough experience to manage your plastic surgery. Do not be risky! Always be careful when your health and beauty are involved.