Three best forms of exercise to ease insomnia and improve sleep

Yoga Pose

Insomnia affects about 22% of adults worldwide and raises the risk of depression, Alzheimer’s disease, and cardiovascular events, while also draining energy, focus, and overall health.

A review of 22 clinical trials found yoga, tai chi, and walking to be the top three forms of exercise for improving sleep quality, duration, and efficiency in people with insomnia.

Walking stood out for reducing insomnia severity the most, and moderate-intensity walking is safe to repeat daily without the health risks linked to excessive vigorous exercise.

Yoga increased total sleep time by nearly two hours per night, while tai chi improved both subjective and objective sleep measures, with benefits lasting months or even years after training.

Benefits from walking and tai chi were seen in as little as four to 12 weeks, showing that consistent, moderate activity is more effective for long-term sleep improvement than intense, high-volume workouts.

https://articles.mercola.com/sites/articles/archive/2025/09/22/best-exercises-for-insomnia.aspx

Kill Your Lawn and Plant Native

Lawns Contribute To Flooding

Turf Grass has a place and a purpose … Sports fields, movie-night-in-the-park, a place for a dog to do their business but making mowed turfgrass the norm for both private residences as well as commercial properties and the margins of strip malls, retention ponds, highway embankments and all the other “nether regions” of human infrastructure is absolutely INSANE.

Even if you dislike plants or find them boring, using the native plants that evolved in your region as a “living machine” – to prevent flooding, prevent soil erosion, mitigate the effects of the urban heat island (through both evapotranspiratice cooling and shading the ground from the sun) – is just what makes practical sense.

Using native plants isn’t ‘environmentalism’, it is just ‘infrastructure*’ The plants that spent millions of years evolving in your region are naturally going to be best suited to helping the land stay alive and intact, as well as reducing the devastating effects of heat waves and flooding.

Encourage your local municipality to install natives along highway strips and around retention ponds and canals. It is just what makes sense.

Dr Soon-Shiong On Radiation

Dr Soon-Shiong

A landmark publication at ASCO 2025 has finally acknowledged the unthinkable: radiation therapy can induce metastasis, spreading the cancer it was meant to treat.

This is the seismic shift in oncology revealed by Dr. Patrick Soon-Shiong. The largest gathering of global oncologists has been forced to confront a long-ignored truth about a standard treatment.

The establishment’s response to this revelation is a belated hope for a solution. Dr. Soon-Shiong confirms that solution is already here. His 2024-approved therapy is the first to protect a patient’s natural killer cells during radiation, directly countering this newly admitted risk. The demand is immense, with thousands of patients already seeking access.

But his mission is national. With FDA Expanded Access and a pivotal meeting scheduled, he is fighting to make this life-saving countermeasure available to every American—in rural towns and major cities alike—so no one is forced to travel abroad for care.

This breakthrough also extends beyond oncology. It represents the foundation of a national Bioshield, a critical defense against radiological threats and bioterrorism. The paradigm for protecting public health has irrevocably changed.

https://x.com/newstart_2024/status/1975292728251474371

How Times Change!

How Times Change!

I got a big fat zero – I have done ALL of them! Some of them I have zero regrets about never having to do again. That dial up connection to the internet sound could feature strongly in a “sounds linked to the most upsetting moments in life” highlights clip! LOL!

Quote of the Day

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas A. Edison, Inventor (1847 – 1931)

Do You Prefer To Sweat Or Bleed?

Prediction, Practice, Competence and Professionalism

Apparently there is a saying in some branches of the armed services:
“The more you sweat in training, the less you bleed in combat.”

This concept is easily translatable to other areas. It is based on the ability to predict the consequences of actions. The understanding that the first time you do something is a learning experience. That only by doing something over and over do you get really good at it.

Some (most?) people do not get this. They operate on the basis of giving things “a lick and a promise”. If you are not familiar with the phrase, it means, “A cursory effort, for instance at painting or tidying up. It alludes to the perfunctory washing performed by children.”

In software (and probably many other areas as well) there is a caution against it:
“There is never enough time to do it right…
but…
there is always enough time to do it again.”

And therein lies the mark of a true professional. A true professional is one who accurately predicts that in order to obtain a high level of competence he is going to need to devote time to learn, practice and drill the actions of his job. He disciplines himself to continue to practice and hone his skills, learning all he can and drilling the basic actions of his job until those actions are done to an incredibly high level of skill, thereby producing top quality products.

I read some time ago that it takes 10,000 hours of practice to become world class at something. Doesn’t matter if it’s sport (tennis, football, swimming, athletics), arts (singing, painting, acting), or a trade.

Just as an aside, if the thought of doing that in your current profession leaves you down in the mouth or you are only to eager to leave work and forget all about it until the next day, then may I suggest you may be in the wrong profession?

And that opens the door to another very good question that might help someone to work out what their basic purpose is in life and what profession may better suit their talents and personality. For as Confucius is alleged to have said, “Choose a job you love, and you will never have to work a day in your life.”

If you are going to practice 10,000 hours at something it is optimum to be doing it at something you are talented and enjoy.

So the question is, “What activity would you not mind spending 3 hours a day at for the next few years to become world class at?”

And if spending a few years to become world class at something seems a daunting task, more than one person has opined that “Most people over-estimate what they can get done in a day and under-estimate what they can get done in 5 years.”

And if you would like some more tips on “How To Work Out Your Basic Purpose In Life”, head on over to https://www.tomgrimshaw.com/tomsblog/?p=37862