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Published on November 29, 2017

What You Can Learn From Over 5000 Years Ago That Will Help You Today

What You Can Learn From Over 5000 Years Ago That Will Help You Today

History is inevitable. The wisest are men who have learnt from their history. Human history is filled with a blend of good and bad moments; events that mark the creation of the present world and as we known it.History is not merely a reminder of crime and man’s dispute with others but also a garden of flowers with each flower possessing a unique fragrance; a space in mind where thousands of saints, artists, warriors, philosophers still live and preach their expertise.

In The Lessons of History, Will and Ariel Durant have described all the good factors about history,giving us a glimpse of human civilisation and the norms that connect us to our ancestors. It makes a relation between us and the people who lived thousands of years ago.

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    In this book, Durant gives a bird’s eye view of human civilisation. This book is a succession of the 10 volumes “History of Civilisation” and was first published in 1968, making it one of the most thought provoking books of the 20th century and is a must read for any history enthusiast.

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    As you go along the book, it unveils all the mysteries about human history and connects the species that are thousands of years apart from each other in an emotional yet attractive way. The writer has combined the concepts of social sciences, human psychology and economics in a creative way.

    Why is history important?

    History allows us to feel connected to our roots and develop a relationship with our ancestors. Only through history can we learn many different lessons necessary for our success and deliverance. History reveals the secrets and opens to us the doors of knowledge we seek every day.

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    History teaches us that society is a game of survival. The strong will rule and the weak will get oppressed by the forced rules implemented by the stronger society. However, certain events can bring the whole world together to fight and stand for the same cause. This sudden change in the behavior and needs of the entire world will be occurring because of the history and the lessons history has taught us.

    Reading duration: 2 hours 38 minutes

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    GetThe Lessons of History from Amazon at $8.98

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    Published on September 24, 2018

    The Common Causes of Sleep Problems (And How to Fix Them Fast)

    The Common Causes of Sleep Problems (And How to Fix Them Fast)

    By now, the importance of getting a good nights sleep is settled science. While research varies on how much sleep is ideal, no one doubts that sleep is critical to optimal health, performance and mood.

    That said, we don’t need research to recognize the benefits of sleep. We see it for ourselves. Without sleep we feel less energetic and alert. Our memories are poorer, reaction times slower. Some of us are less happy, more irritable and moody.

    But a good nights sleep remains elusive for millions of people. According to the Center for Disease Control and Prevention 1 in 3 adults don’t get the recommended amount of 7 hours per sleep per night.[1]

    We’re going to show you 10 of the most common sleep problems, why do you have these issues and how to fix them without drugs or medication.

    1. Anxiety

    How many times does your mind lock onto a work or family issue, conversation you replay over and over again or challenge you face as you try to get to sleep. You lie awake desperately trying to rid yourself of the worry, but the issue plays in your mind over and over again.

    Solution

    There are several strategies you can employ to try to calm your mind.

    First, get up and go to another room, keeping the lights off. Your anxious thoughts will usually disappear immediately. Then go back to your room and get to sleep.

    Second, try reading a book until you’ve gotten your mind off your worries. Wait until you’re sleepy enough and nod off to sleep.

    Another solution is to write a list of what you need to get done the following day, before you go to bed. Feeling disorganized can cause significant anxiety. Writing a “To Do” list will calm your nerves and help you tackle your day when you wake up.

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    2. Snoring

    Trying to get to sleep with a trombone in your ear is no easy task. Barring exchanging your snoring spouse for a non-snoring one, or sleeping in separate rooms, there are a few things you can do to return some quiet to your life.

    Solution

    First, ask your partner to sleep on their side. That may work long enough for you to get to sleep before they start snoring.

    Second, try listening to sound cancelling white noise with headphones while you sleep. The challenge will be ensuring your ear phones stay in your ears while you toss and turn throughout the night. But if you can find a pair that stay snug, white noise works wonders.

    Lastly, see if your partner can try a new pillow, losing wait, avoiding alcohol before bead, or breath right strips.

    3. Sleep Apnea

    Sleep apnea and snoring are night the same.[2] Not everyone who snores has sleep apnea.

    However, many people who have sleep apnea snore. It basically results in the inability for you to breeth freely while you sleep. It’s caused by a “floppy”, narrow throat.

    When you have trouble breathing, you wake up. This can occur repeatedly throughout the night, making it difficult if not impossible to get uninterrupted sleep.

    Solution

    The most common non-surgical treatments are weight loss, oxygen, position changes and oral appliances.

    The most common treatment, with the highest success rate, is called Continuous Positive Airway Pressure (CPAP). Basically, an oxygen mask is placed over your nose and mouth and the air that is blown into you, keeps the airway from collapsing.

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    4. Restless Leg Syndrome

    Restless leg syndrome is an involuntary urge to move your legs while your asleep or resting. It can also be accompanied by an uncomfortable feeling in your legs.

    Restless leg syndrome can make it difficult for both you and your partner to sleep and stay asleep during the night.

    Solution

    Restless leg syndrome can be treated.[3] Aside from medications, too little iron can also be a cause of restless leg syndrome.

    Give your doctor a visit, as you may want to get tested for iron deficiency and discuss the best way to increase your iron intake, whether through diet, supplements or intravenously.

    5. Temperature

    Too hot, or too cold and it’s difficult to get a good sleep. We all know the feeling of tossing and turning as our sheets stick to our bodies on a hot night.

    Solution

    Air conditioning is the obvious and easiest way to control the temperature while you sleep. But if that’s not available, fans can work remarkably well.

    Have the right covers on hand. A duvet or warm blanket for cool nights and a lighter blanket or sheet for hot nights. You can also adjust your clothing, even sleeping in your birthday suit to keep yourself cool!

    6. Raging Hormones

    Mostly afflicting women during menopause, varying levels of estrogen and progesterone can play havoc with your sleep.

    Even before hot flashes, you may notice yourself waking up in the middle of the night, for no apparent reason.

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    Solution

    To help, try sleeping in a cooler room and wearing lighter clothing. You can also try exercising earlier in the day and avoiding caffeine and alcohol in the evening.

    If none of that works, you can speak to your doctor about hormone therapy.

    7. Alcohol

    We usually think alcohol make a good “nightcap”, helping us go to sleep. While that’s true for the first half of your sleep, research has shown that it actually contributes to disturbed sleep the second half of your night![4]

    Moreover, the same research shows that people develop a rapid tolerance to alcohol, making it ineffective as a sleep inducer after only a few weeks.

    Solution

    The solution is simple, stay off the drink.

    If you find that having some wine with dinner sits well with you, keep at it.

    However, if you can’t figure out why you’re waking up in the middle of the night, see if cutting out the alcohol helps. Especially if you’re having a drink to help you go to bed.

    8. Caffeine

    Great for the morning. At night? Not so much.

    You may find that as you get older, you get even more sensitive to the wakeful effects of caffeine.

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    Solution

    Avoid caffeine later in the day. In fact, with caffeine staying in the system for up to 10 hours, some people can feel the effects of caffeine from lunch!

    While some like the calming effects of tea in the evening, try herbal teas or caffeine-free tea after dinner. Have decaf coffee for dessert after dinner.

    Other caffeine culprits to avoid in the evening, colas, energy bars, many hot chocolates, some decaf coffee, energy drinks, sport drinks and chocolate.

    9. Clock Watching

    Nothing is more frustrating than telling yourself you want to sleep by 11:00, only to see 11:01, 11:02, 11:03…. showing up on your clock. Or what about when you wake up at 4 am and realize you only have another 2 hours of sleep before your alarm rings.

    Stressful.

    Watching the clock only makes you more anxious and frustrated.

    Solution

    Get rid of all the clocks, watches and phones by your bed. None should be visible or reachable from your bed. This will prevent you from catching a peak of the time in the middle of the night and rid you of one more piece of anxiety you don’t need.

    Just close your eyes and go back to bed. Knowing the time won’t help you get more sleep. However, it more than likely will keep you up at night.

    Conclusion

    No matter which sleep affliction keeps you up at night, there are several things you can do to increase the odds of a good nights sleep:

    1. Exercise daily
    2. Use your bed for sleep and sex – no work, no TV
    3. Keep your bedroom at the right temperature for you
    4. Don’t eat too much before bed
    5. Don’t drink alcohol, caffeine or chocolate before bed
    6. Solve the issue that’s keeping you up at night. See a doctor if necessary.

    Find out the reason why you’re having sleep problems and fix it with the suitable solution.

    Featured photo credit: Zohre Nemati via unsplash.com

    Reference

    [1]Center for Disease Control and Prevention: 1 in 3 adults don’t get enough sleep
    [2]Healthy Sleep Harvard Med: Understanding OSA
    [3]Mayo Clinic: Restless legs syndrome
    [4]National Institute on Alcohol Abuse and Alcoholism: Sleep, Sleepiness, and Alcohol Use

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