Increase your Exposure to daylight. The more natural daylight you're exposed to, the more your body produces the hormone melatonin, which makes you feel sleepy. Aim to get at least two to three hours each day, and this will help you fall asleep at night. If you're stuck in an office, the lack of daylight may make you feel sleepy during the day. Go out into the fresh air at lunchtime, and work by a paperless window, if possible. Avoid Eating Large meals Close to bedtime. You might find that, when you eat a large dinner, you struggle to sleep while your stomach digests. In particular, spicy and acidic foods can cause heartburn, which makes it more difficult to sleep well. A light snack, however, may satisfy your hunger before bed, and allow you to sleep.
You may experience problems if you don't go to bed at a resume consistent time, and this can be a particular issue for those who travel regularly. Not having the right sleep environment because your bedroom is too hot, too cold, too bright, or too noisy can also stop you getting enough sleep. 10 Practical ways to get a better Night's Sleep. Here are a number of practical ways to stop tossing and turning, if you have trouble sleeping. Exercise regularly, daily exercise can improve your sleep. You release feel-good hormones endorphins which help reduce stress, elevate your mood, and relieve anxiety and depression. Just exercising for 20 to 30 minutes a day can help. However, limit your exercise to mornings and afternoons. Doing a strenuous activity within two or three hours of your bedtime raises your body temperature and makes it harder to sleep.
Even worse, people who sleep fewer than four hours, or more than eight hours, a day are more likely to suffer from high blood pressure, depression, diabetes, dementia, and heart disease. Your sleeping habits can also have an impact on your performance at work. Not getting enough sleep can affect your memory, learning, creativity, productivity, and emotional stability. You may also be more irritable, lack concentration, or have problems focusing on your daily tasks. What Can Disturb your Sleep? There are medical conditions, such as insomnia, sleep apnea or restless leg syndrome, that can cause long-term sleeping problems. But most short-term issues are down to stress, or because your brain is stimulated too close to bedtime. This is often as a result of working late or consuming caffeine or alcohol in the evening.
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IStockphoto johnrich, a nap during the day can help recharge your batteries. Many of us don't get enough sleep. In the morning, we're up early getting the kids ready for school, or we're at the gym, squeezing in a workout before heading to the office. In the evening, we have tenses commitments after work, such as attending corporate functions, or we're catching up with personal admin, so we turn into bed late. And, when our heads finally hit the pillow, we're so busy thinking about what's coming up the next day, we can't even drop homework off! Rather than thinking about good sleep as a "nice to have getting a proper night's sleep should be one of our top priorities. Not having enough affects your health, and also your performance at work (as it impairs your memory and ability to focus).
In this article, we'll look at why sleep is so important, and explore ways to get a good night's rest. Why Sleep Matters, sleep gives your brain a much-needed break from the stresses of the day. It rejuvenates your mind, and allows it to process information. But how much sleep do we need? Although everyone's needs are different, studies show that adults who get seven to eight hours a day have lower mortality rates, and tend to be healthier, than those who have more or less than this amount. If you don't get enough sleep, you may experience a number of health problems. For example, you can be more vulnerable to catching colds, and you may have trouble maintaining a healthy weight, because a lack of sleep impairs your body's ability to regulate the hormones associated with appetite.
It aims to reduce inequality, eliminate discrimination, strengthen good relations between people, and promote and protect human rights. The Equality and Human Rights Commission enforces equality legislation on age, disability, gender, race, religion or belief, sexual orientation or transgender status, and encourages compliance with the human Rights Act. It also gives advice and guidance to businesses, the voluntary and public sectors, and to individuals. For further information please visit m, about VisitBritain, for media information on VisitBritain: sian Brenchley, senior Press Officer VisitBritain. Tel:, mob:, email: notes to Editors: visitBritain is responsible for promoting Britain as a world class tourist destination and for developing Englands visitor economy. It has representatives in 36 countries around the world and, in the last three years, has expanded into China, throughout Eastern Europe and southeast Asia, and increased its presence in India with representatives in Bangalore and Mumbai.
visitBritains National Accessible Scheme: developed following extensive review with accommodation providers, guests and many organisational bodies representing people with disabilities, together with the other National tourist boards, the scheme provides a set of Accessible Standards against which establishments are assessed for their accessibility and awarded. Standards for serviced, self-catering accommodation and holiday parks cover three types of impairment: mobility, hearing and visual. There are four categories for mobility plus an additional accolade 'access exceptional and two each for visual and hearing impairment with level 1 being the minimum entry requirement. The standards have been designed to allow people with access requirements and varying disabilities to make an informed choice about where they can go on holiday in the. In 2006, there were.7 million visits to Britain, They spent over 16 billion in the uk: a 12 increase on 2005. Globally, the uk retains 6th place in visitor arrivals, slipping one place to 6th in spend.
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The Groups key offerings are: The development and sale of private, national and international standards and supporting information. Second and third-party management systems assessment and certification. Product testing and certification of services and products. Performance management software solutions, training services in support of standards implementation and business best practice. For further information please visit m, about the using Equality and Human Rights Commission. The Equality and Human Rights Commission is a statutory body established under the Equality Act 2006, which book took over the responsibilities of the commission for Racial Equality, disability rights Commission and Equal Opportunities Commission. The Equality and Human Rights Commission is the independent advocate for equality and human rights in Britain.
disability discrimination Act. It will help to manage both industry and consumer expectations and be a very valuable resource. We are glad that the hard work and success of the standards in the national Accessible Scheme has been used in pas 88 and that we have been a valued partner in the development process. VisitBritains National Accessible scheme will still continue to be a valid rating scheme that businesses can participate in to enable them to promote facilities and services to consumers. Mike low, director of bsi british Standards, said, This document has been designed to assist hotels in meeting their obligations under the dda. Pas 88 has undergone a consultation process with the hospitality industry and experts on disability and accessibility. It should prove an invaluable tool for hoteliers and yield great results for disabled hotel guests. About bsi group, bsi british Standards is part of bsi group, a global independent business services organization that inspires confidence and delivers assurance to customers with standards-based solutions. Originating as the worlds first national standards body, the Group has over 2,250 staff operating in over 100 countries through more than 50 global offices.
Windows positioned at the end of corridors should be avoided as they can produce glare hippie that can be confusing for visually impaired visitors. Floor covering that is sound absorbing (e.g. Carpet) is preferable to a ceramic floor, which might confuse visitors with hearing impairment. Where a carpet is used it should have short pile to minimize the possibility of tripping and to allow smooth travel for wheelchair users. A choice of cutlery and crockery should be offered. A mug may be easier for some disabled people to use than cups and saucers or plastic cups that do not have handles. The operation of an access strategy, developed with input from disabled people, which demonstrates commitment to accessibility. Baroness Jane campbell, of the Equality and Human Rights Commission, said, The recognition of good practice in hotels is a critical step in removing the barriers disabled people face in going about their daily lives. Disabled people, their families, friends and colleagues can now be reassured that they can expect access to large chains comfortably, not have to plan minutia of detail in advance, justify their impairment related requirements in a crowed lobby or be turned away on arrival due.
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Press release - staying in a short hotel is set to get easier for millions of disabled people in Great Britain following new guidance from bsi british Standards, the Equality and Human Rights Commission and VisitBritain. The new guidance, pas 88 guidance on accessibility of large hotel premises and hotel chains, is designed to assist hotels to operate under the disability discrimination Act (1995). Pas 88 builds on existing standards in this area, including the visitBritain National Accessible Scheme. It aims to provide advice on accessibility in all areas of a hotel premises and services in line with Part 3 of the disability discrimination Act which says that establishments like hotels have a duty to ensure that disabled people can access their goods and. Advice includes: The use of keycards instead of traditional keys. The keycards should have a tactile indicator on one side to indicate the correct direction of use. Visually impaired visitors should be able to easily differentiate between hot and cold taps,. Bathroom taps preferably embossed with on/off or hot/cold.