Sleeping Tips And Ideas Backed-up By Science

Wazzup Pilipinas!

If you have been finding it hard to get sleep after a marathon on Netflix or wake up feeling tired in the morning, then chances are you aren’t getting good quality sleep. Discussed below are a few scientific hacks that can help you sleep better at night.

1. Turn off your laptop screen and phone just before bedtime
According to research, electronic devices emit light that keeps you awake for longer by suppressing melatonin production.  Smartphones, TVs, and laptops emit blue light that interferes with your body's internal clock, hence making it hard to fall asleep. Switching these off a few hours to bedtime is therefore recommended to help you fall asleep faster. If you however have to work late, then adjust your screen setting to the lowest brightness possible.

2. Block out annoying sounds and noise
Anyone living in urban centers knows how noisy it can be at night. Noise pollution can come from anything ranging from drunk crowds to cars on a busy road.  These noises make it almost impossible for one to get good sleep. Although you may not know this, your brain is always scanning or listening to sounds and noises that may mean danger, thus impacting your sleep pattern. Nevertheless, blocking out these noises by either soundproofing your house, or playing nature sounds or white noise in the house can help you sleep better at night.

3. Take a hot shower
Studies show that most people fall asleep faster after having a warm bath as compared to taking a cold shower.  Taking a warm bath raises your body temperature slightly, which makes it easy for the body to produce melatonin. The natural drop in temperature after hopping out of the shower also helps the brain drift off, causing you to fall asleep eventually.

4. Use lavender in your bedroom diffuser
Lavender not only comes in handy in aromatherapy but also produces a pleasant bedroom scent. The sweet smell of lavender is known to cause the brain to drift into sleep, thus recommended to all including those suffering from sleep apnea.

5. Wear socks to bed
Your grandma was probably right when she told you to put on a pair of socks to bed. The trick is to create an extra layer to help your feet feel warmer. Warm feet will almost always cause you to fall asleep faster even in the coldest weather. Pull on a pair of socks the next time you go to bed to see the difference.

6. Don't snooze the alarm
Although most people set their alarm to avoid getting late, many will hit the snooze button when it comes on. Research however shows that sleep caught after hitting the snooze button isn’t high-quality sleep. This only increases your chances of waking up feeling tired. Instead of hitting the snooze button, step out of bed immediately. This should help you wake up feeling energized and even fall asleep faster at night.

7. Buy a New Mattress
A new mattress can make all the difference to a good night’s rest and if you have a mattress that’s over 10 years old then it won’t support you. A costco mattress can be a good purchase as it’s inexpensive but gets great reviews.

These tips will help you sleep and have a good rest and can make all the difference to your quality of life.

Reece McLaren Shocks Crowd with Submission Victory Over Gianni Subba

Wazzup Pilipinas!

The largest global sports media property in Asian history, ONE Championship™ (ONE), treated fans to another exciting evening of world-class martial arts action. The packed Axiata Arena in Kuala Lumpur, Malaysia played host to ONE: VISIONS OF VICTORY, which featured the absolute best in local and international martial arts talent. In the main event, Australia’s Reece “Lightning” McLaren silenced the crowd with a shocking arm triangle submission victory over hometown favorite Gianni Subba.

Visit the official ONE: VISIONS OF VICTORY photo gallery by clicking: https://bit.ly/onephotos

In the main event of ONE: VISIONS OF VICTORY, 26-year-old Reece “Lightning” McLaren of Gold Coast, Australia turned in a spectacular performance by routing Malaysian hometown hero Gianni Subba,  solidifying his position as a top contender in ONE Championship’s stacked flyweight division. McLaren flaunted his fluid striking, repeatedly hammering Subba with stinging punches and lashing leg kicks. In the end, McLaren’s impeccable ground game secured the finish for “Lightning” as he forced Subba to wave the white flag with an arm triangle submission in the second round to win in a ONE Flyweight World Championship title eliminator.

In the co-main event of the evening, 22-year-old Agilan Thani authored another awe-inspiring performance, overwhelming ONE Championship newcomer Amitesh Chaubey with his thunderous slams and powerful ground-and-pound. The action began with strikes at the center of the ONE cage as Chaubey goaded Thani into a striking exchange. Once Thani was able to close the distance however, the Malaysian wrestler dumped Chaubey onto the mat and easily transitioned into full mount. From top position, Thani blasted Chaubey with ground strikes to finish the round. The second round saw much of the same from Thani, but after another overhead slam that ended in side control, “Alligator” immediately sourced an Americana to force the tap.

With another spectacular performance, 19-year-old Christian “The Warrior” Lee marched to victory once more, submitting Japanese veteran Kazunori Yokota with a deep guillotine choke in the second round. Lee overwhelmed Yokota from start to finish, keeping his opponent on the defensive with his striking before taking matters to the ground. On the mat, Lee continued to dominate, easily transitioning to full mount while punishing Yokota with hard blows. In the second round, Lee sunk in a guillotine choke, leaving Yokota with no other option but to tap.

After falling short in his bid to become a world champion last November, former flyweight title challenger Danny “The King” Kingad reinserted his name into the winner’s column, picking up a hard-earned victory at the expense of Bulgarian martial artist Sotir Kichukov. With an incredible display of strength, Kingad impressed with a high-level striking and grappling performance after three fierce back-and-forth rounds. Kingad, who enjoyed most of the bout uncorking his lashing hooks and scoring successful takedowns, wore down Kichukov with hard blows from dominant positions. Despite Kingad’s menacing advances, Kichukov did not go down easily as he fished for submission finishes both in the second and third rounds. However, Kingad powered himself out of Kichukov’s attempts and outlasted his opponent to earn the unanimous decision.

In a gruelling three-round contest, Luis “Sapo” Santos of Brazil overcame a tremendous effort from ONE Championship newcomer Kiamrian Abbasov of Kyrgyzstan to win by unanimous decision. The 38-year-old veteran displayed his familiar power early, tagging Abbasov with thudding high kicks and sharp combinations. Despite Santos’ striking dominance however, Abbasov was able to survive the onslaught and take the Brazilian to the final bell. In the end, all three judges scored in favor of Santos.

Eight-time Brazilian jiu-jitsu world champion Michelle Nicolini aced her third assignment in ONE Championship, putting Ukrainian opponent Iryna Kyselova to sleep courtesy of a wrenching rear naked choke in the first round. Nicolini wasted no time in taking matters right into her comfort zone on the mat, effortlessly converting on a takedown attempt from the get-go. Once on the canvas, Nicolini worked her magic and finished Kyselova by submission.

“Cannon” Ma Jia Wen of China showcased incredible grit and toughness as he overcame a furious start from Pakistan’s Ahmed Mujtaba to win by submission. Mujtaba stormed out of the gates, immediately scoring a takedown and then positioning himself on top to pummel Ma with ground strikes. Ma was able to return to his feet however, and towards the end of the round, he landed a beautiful left hook to the chin that sent Mujtaba crashing to the canvas. By the start of the second frame, Mujtaba appeared exhausted, prompting Ma to capitalize on the opportunity. Ma’s ground-and-pound and positional control gave him the perfect opening to fasten a bout-ending choke to earn the victory.

Rising star Muhammad “Jungle Cat” Aiman of Malaysia sent his hometown crowd into a frenzy with an inspiring performance, sneaking just past Cambodia’s Rin Saroth on the judges’ scorecards to win by three-round unanimous decision. Although Saroth put up a spirited effort, peppering Aiman with his khun khmer strikes, the Malaysian employed a well-rounded offense featuring solid mat work to score the hard-earned victory.

19-year-old “Shadow Cat” Jihin Radzuan made her highly-anticipated ONE Championship debut a successful one, impressing fans with her crisp striking and solid jiu-jitsu to defeat opponent Puja Tomar via second-round submission. It was an exciting contest to start off but after Radzuan got her rhythm, Tomar began having difficulty fending off submission attempts. In the end, a triangle choke from Radzuan forced the tap at the 2:23 minute mark of round two.

Kicking off the action at ONE: VISIONS OF VICTORY were Cambodia’s Khon Sichan and Indonesia’s Riski Umar, who gave fans three gruelling rounds of maximum effort. After an intense exchange of striking and grappling, it was Sichan who was able to pull away slightly on the scorecards to win by split decision.

Official results for ONE: VISIONS OF VICTORY

Flyweight bout: Reece McLaren defeats Gianni Subba by Submission (Arm Triangle)  at 3:12 minutes of round 2

Welterweight bout: Agilan Thani defeats Amitesh Chaubey by Submission (Americana) at 1:04 minutes of round 2

Featherweight bout: Christian Lee defeats Kazunori Yokota by Submission (Guillotine Choke) at 4:34 minutes of round 2

Catchweight bout (63.0kg): Danny Kingad defeats Sotir Kichukov by Unanimous Decision (UD) after 3 rounds

Welterweight bout: Luis Santos defeats Kiamrian Abbasov by Unanimous Decision (UD) after 3 rounds

Women’s catchweight bout (60.0kg): Michelle Nicolini defeats Iryna Kyselova by Submission (Rear Naked Choke) at 2:26 minutes of round 1

Catchweight bout (72.3kg): Ma Jia Wen defeats Ahmed Mujtaba by Submission (Rear Naked Choke) at 2:38 minutes of round 2

Bantamweight bout: Muhammad Aiman defeats Rin Saroth by Unanimous Decision (UD) after 3 rounds

Women’s atomweight bout: Jihin Radzuan defeats Puja Tomar by Submission (Triangle Choke) at 2:23 minutes of round 2

Catchweight bout (62.5kg): Khon Sichan defeats Riski Umar by Split Decision (SD) after 3 rounds

In case you missed the action log on to www.onefc.com/livestream for the full replay of the fights at only US $9.99.

For more updates on ONE Championship, please visit www.onefc.com, follow us on Twitter and Instagram @ONEChampionship, and like us on Facebook at https://www.facebook.com/ONEChampionship.

DOE to Remove Barriers to Rural Electrification

Wazzup Pilipinas!

Department of Energy (DOE) Secretary Alfonso G. Cusi today committed his full support to implement the directive of President Rodrigo R. Duterte to remove the barriers to rural electrification.

In a meeting last 6 March with Secretary Cusi and Energy Regulatory Commission (ERC) Chair Agnes Devenadera, the President focused on the missionary electrification in the unserved areas of the country, and made it clear that he wanted to remove the barriers that are blocking the entry of the private sector to provide better options and more choices for communities.

According to the Energy Secretary, President Duterte emphatically said, "This has to stop!"  referring to the hurdles standing in the way of the total electrification of the entire country. 

The President instructed the DOE and the ERC to initiate bold executive actions to allow the entry of the private sector so that the Filipino consumers can have access to adequate and affordable electricity that will redound to more economic and social benefits.

"The wisdom of the President is using emerging technologies targeting far-flung barangays which have had no power. The DOE is fully committed in pursuing his directive," Cusi concluded.