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5 Easy Steps to a Better Night's Sleep

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Start Your Day With an Omega-Rich Breakfast

Want to sleep well? Start your day with omega-3s! These healthy fats lower anxiety and help your body produce the hormones you need to sleep at night. Get your daily dose by adding a couple tablespoons of chia seeds, flaxseeds orwalnuts to your breakfast. Aim for 600 mg or about four tablespoons of flaxseeds a day. 

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Limit Your Caffeine Intake

Coffee is rich in disease-fighting antioxidants, but drinking it in the afternoon can wreak havoc on your sleep. While a little caffeine is good for you, it can linger in your system for hours and keep you up long after your last cup. Protect your sleep by avoiding caffeinated drinks after 2 p.m. 

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Set a Kitchen Curfew

While heavy meals and alcohol close to bedtime may make you feel drowsy, they actually undermine your sleep by stimulating you late at night. Instead of snoozing soundly, you'll wake up in the middle of the night and have a hard time getting back to sleep. Avoid this by setting a kitchen curfew! Close the kitchen at 7 p.m. and stop snacking. 

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Keep Your Bedroom Cool

Research shows that insomniacs have a warmer core body temperature than normal sleepers. You can’t maintain your sleep if you’re too hot, so cool down by keeping your bedroom between 65 and 67 degrees.

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Replace Pills with Progressive Muscle Relaxation

Skip sleeping pills! While they may seem like a smart idea at the time, they can cause dependency, prolonged drowsiness and overeating. Instead, opt for an all-natural sleep-better solution: progressive muscle relaxation. Systematically tensing and relaxing your muscles signals to your brain it's time to go to sleep and helps distract you from anxieties that may be keeping you up. For beginners, try listening to this guided muscle relaxation from sleep expert Dr. Michael Breus. 

http://www.doctoroz.com/gallery/5-easy-steps-better-nights-sleep

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    • Guest nicole
      By Guest nicole
      We know that a good night's sleep is important for our health for all kinds of reasons, but there's a new benefit to add to the list: avoiding dehydration.
      A new study suggests that anything under six hours of slumber a night could leave our bodies less than adequately hydrated.
      Researchers found that people who slept six hours a night had significantly more concentrated urine and a 16-59 percent higher chance of being dehydrated, compared with adults who were getting a regular eight hours of shut-eye.
      And according to the team behind the study, feeling less than 100 percent when you wake up after insufficient sleep might be down to dehydration too, not just the lack of shuteye – so an early morning glass of water could make a big difference.
      The researchers think their findings could be traced back to the way the body's hormonal system regulates hydration; they focussed on a hormone called vasopressin, which the body releases during the day and the night to manage fluid levels.
      "Vasopressin is released both more quickly and later on in the sleep cycle," says one of the team, Asher Rosinger from Pennsylvania State University.
      "So, if you're waking up earlier, you might miss that window in which more of the hormone is released, causing a disruption in the body's hydration."
      So, vasopressin does a crucial job of making sure our bodies don't lose too much water while we're sleeping – in fact, it can actually pull water back into the body from our urine.
      If we're not staying asleep long enough for the right amount of vasopressin to be released, that can have a knock-on effect.
      The study analysed records of more than 25,000 adults in China and the US, who were asked about their sleeping habits and had urine samples taken to look for biomarkers linked to hydration.
      Vasopressin in particular wasn't measured, but indicators of it (like the levels of water in pee) were.
      It's worth noting that the study isn't enough to prove a causal link – that less sleep causes dehydration – but it does suggest some kind of biological relationship between the two.
      If You're Sleeping 6 or Fewer Hours a Night, There's a Weird Health Effect We Didn't Expect
      https://www.sciencealert.com/six-hours-sleep-could-leave-you-dehydrated
    • Guest Nicole
      By Guest Nicole
      Everyone likes a cheeky lie-in now and again on a weekend, but it comes with the annoying side-effect of guilt. Shouldn’t you be out doing more with your weekend?
      Well, we’ve got good news. In a study published in the Journal of Sleep Research, Swedish researchers found that having a lie-in could actually lower your mortality rate, if you’d been missing out on sleep during the week.
      Previous research has found that adults under the age of 65 who sleep less than five hours each night of the week had a higher risk of death. But this study suggested that catching up on sleep over the weekend could alleviate that risk.
      "The results imply that short (weekday) sleep is not a risk factor for mortality if it is combined with a medium or long weekend sleep," the researchers, led by Torbjörn Åkerstedt from Stockholm University, wrote in their paper.
      http://www.iflscience.com/health-and-medicine/having-a-weekend-liein-could-save-your-life/
    • Guest Nicole
      By Guest Nicole
      The scientific consensus is clear: we need more sleep. Our bodies and brains rely on getting sufficient shuteye, and cutting ourselves short deals a compounding blow to our health. A new study adds to the argument by showing that sleeping too little correlates with a bigger waistline and higher body mass index (BMI), among other negatives.
      The study of 1,615 adults found that people who slept an average of six hours a night had a waist circumference three centimeters larger than those who slept nine hours a night (that’s about 1.18 inches). The short sleepers also had a higher BMI on average and lower HDL cholesterol (the so-called “good cholesterol” number that ideally should be higher).
      Participants had blood samples taken and their waist circumference, weight and blood pressure recorded. Sleep times fell into three categories: average of about six hours, average of about 7.5 hours and average of about nine hours. Across the board, the six-hour group had worse outcomes than the other two groups.
      Read more: https://www.forbes.com/sites/daviddisalvo/2017/07/30/shorting-yourself-on-sleep-could-be-adding-to-your-waistline/#3f91a3fde067
    • Guest Nicole
      By Guest Nicole
      Date:
      July 17, 2017
      Source:
      Perelman School of Medicine at the University of Pennsylvania
      Summary:
      More than a third of Americans don’t get enough sleep, and growing evidence suggests it’s not only taking a toll on their physical health through heart disease, diabetes, stroke, and/or other conditions, but hurting their mental health as well.
      Read more: https://www.sciencedaily.com/releases/2017/07/170717120048.htm
    • Guest Nicole
      By Guest Nicole
      People sleep in a park during hot weather in Dhaka, Bangladesh. CreditAbir Abdullah/European Pressphoto Agency
      Global warming caused by human emissions of greenhouse gases is having clear effects in the physical world: more heat waves, heavier rainstorms and higher sea levels, to cite a few.
      In recent years, though, social scientists have been wrestling with a murkier question: What will climate change mean for human welfare?
      Forecasts in this realm are tricky, necessarily based on a long chain of assumptions. Scientific papers have predicted effects as varied as a greater spread of tropical diseases, fewer deaths from cold weather and more from hot weather, and even bumpier rides on airplanes.
      Now comes another entry in this literature: a prediction that in a hotter world, people will get less sleep.
      Continue reading
    • Guest Nicole
      By Guest Nicole
      Some nights, it’s like you can’t get your brain to shut up long enough for you to fall asleep. You’re mentally reviewing the day you just completed while also previewing the day ahead; sometimes, your mind may even reach way back into the archives and pull up something embarrassing you did back in high school. So fun!
      Racing thoughts can be a sign of a serious mental health condition like anxiety. But these nights also happen to everyone from time to time — and once we’re too old for bedtime stories, it’s not always clear what to do. There’s no one solution that will work for everybody, of course, so instead, we’ve rounded up suggestions from eight sleep experts. At the very least, it’s something to read next time you can’t sleep.
      Distract yourself with meaningless mental lists.
      “The absolute prerequisite for sleep is a quiet mind. Think of something else, rather than what’s worrying you — something with a story to it. It can be anything of interest, but of no importance, so you can devote some brain energy to it without clashing into the real world and going straight back to your worries. I fly a lot, so I imagine I have my own private jet and how would I arrange the furniture on it. If you’re someone who likes going to music festivals, what would your lineup be?” — Neil Stanley, sleep expert
      Try to stay awake instead.
      “Thinking about sleep and wishing for it to happen is a recipe for staying awake. This is where paradoxical thinking comes in. If you give yourself the paradoxical instruction to stay awake instead, you’ll be more likely to fall asleep. If you can be comfortable with the idea of remaining awake, then the performance anxiety and frustration that are associated with trying to sleep have nowhere to go and your arousal level drops.” — Colin Espie, professor of sleep medicine at the University of Oxford
      Or just get out of bed.
      “If 20 minutes has gone by as the mind races and is unable to relax back to sleep, it’s best to get out of bed. Without looking at your phone or any other screen devices, go to another dimly lit room where you keep a notebook. Write down the thoughts that are keeping you awake. Finish with the words, ‘It can wait until tomorrow.’ Then, go back to bed, focus on the breath, and mindfully relax into those words, giving yourself permission to yield to sleep.”— Jenni June, sleep consultant
      Write down whatever’s freaking you out.
      “Spend a maximum of 20 minutes just getting everything out of your head and onto paper every day. It’s a therapeutic way to see that you probably don’t have loads to worry about, rather just a few reoccurring things. You can then see which worries are hypothetical (i.e., what if I make a mistake at work and lose my job) or ‘real’ worries (e.g., I made a mistake and have lost my job). For the real worries you can then make an action plan/problem-solve and for the hypothetical ones, learn to let them go.” — Kathryn Pinkham, National Health Services insomnia specialist
      Get back in bed and do some deep breathing.
      “Deep breathing … acts as a powerful distraction technique, particularly if paired with counting. You want to aim to breathe out for longer than you breathe in, and pause after breathing in and out; so you might choose to count for three when you breathe in, then pause and count to five when you breathe out, then pause. Really focus on your breathing and counting, and if your mind wanders off, just take note of that and return your attention to the exercise. You may need to do this for ten minutes or so.” — Christabel Majendie, sleep therapist
      Try not to try so hard.
      “Try not to struggle or ‘try harder’ to overcome the sleeplessness or get rid of unwanted thoughts, as this can worsen insomnia. One successful approach to overcome this negative cycle is to instead learn to observe and accept these struggles, using mindfulness strategies to help.” — Jenny Stephenson, director of HappySleepers
      Or maybe plan how you’ll get some sun in the a.m.
      “Getting more sun exposure in the midmorning can help readjust the brain’s internal clock and make it easier to fall asleep later that night. In my book, I write about how sun exposure is now a key part of many professional athletes’ travel schedules, and seen as a way of preventing jet lag. Non-athletes can do similar things. Someone who can’t seem to fall asleep at night may want to try getting as much exposure to natural light in the morning, essentially prepping themselves to fall asleep when they want to.” — David K. Randall, author of Dreamland: Adventures in the Strange Science of Sleep
      And if all else fails …
      “The great era of tinkering with sleep aids was popular in early modern Europe. Here are a few of my favorites:
      • Put some blood-sucking leeches behind your ears. When they bore holes in the skin, pull them out and place a grain of opium in each hole. (From 16th-century French physician André du Laurens.)
      • Kill a sheep, and then press its steaming lungs on either side of the head. Keep the lungs in place as long as they remain warm. (From 16th-century French surgeon Ambroise Paré.)
      • After the evening meal, eat lettuce, drink wine, and rub an ointment made of the oil of violets or camphor on the temples. Dissolve a mixture of poppy seeds, lettuce seeds, balsam, saffron, and sugar and cook it in poppy juice. Then listen to pleasant music and lie down on a bed covered with the leaves of fresh, cool plants. (From 15th-century philosopher Marsilio Ficino.)” — Benjamin Reiss, author of Wild Nights: How Taming Sleep Created Our Restless World
       
      http://nymag.com/scienceofus/2017/05/8-sleep-experts-on-what-to-do-when-your-mind-is-racing.html
    • Guest Nicole
      By Guest Nicole
      Being mistreated at work can make people take out their frustrations on loved ones at home. But a new study suggests that getting more exercise and sleep may help people better cope with those negative emotions by leaving them at work, where they belong.
      People who burned more calories on a daily basis—by doing the equivalent of a long walk or swim—were less likely to take out their anger about work issues on people they lived with, the researchers found in the new study, which was published in the Journal of Applied Psychology.
      The researchers used activity trackers to record sleep patterns and physical activity of 118 graduate students with full-time jobs. Each participant, and one person he or she lived with, also completed surveys about sleep, exercise and feelings of mistreatment at home or work.
      Previous research shows that employees who are belittled or insulted by colleagues are likely to vent their frustrations and behave angrily toward people outside of work, says study co-author Shannon Taylor, a management professor at the University of Central Florida's College of Business.
      The new study backs up this idea, but offers a bit of good news, as well: Employees who averaged more than 10,500 steps a day or burned at least 2,100 calories were less likely to mistreat their cohabitants than those who averaged fewer steps or burned fewer calories.
      The researchers even calculated the exact energy expenditure needed to protect against work-to-home emotional spillover. Burning an additional 587 calories, the equivalent of a 90-minute brisk walk or an hour-long swim for a 195-pound male, can “substantially reduce the harmful effects of workplace undermining,” they wrote.
      The findings also revealed that when employees felt they had a bad night’s sleep because of work issues, they were more likely to be grouchy at home. “When you’re tired, you’re either less able or less motivated to regulate yourself,” says co-author Larissa Barber, professor of psychology at Northern Illinois University.
      Physical activity seems to counterbalance poor sleep, Barber says, because it promotes healthy brain functions needed to properly regulate emotions and behavior. “This study suggests that high amounts of exercise can be at least one way to compensate for sleep troubles that lead to negative behaviors at home,” she says.
      Barber acknowledges that finding time to work out and get a full night’s sleep can be difficult when work pressures are mounting—and that often, job stress can directly relate to sleep quality. (Her previous research suggests that not only can a bad day at the office keep us up at night, but that poor sleep can also affect how we interpret events at work.)
      But, she says, making the effort to burn some extra calories—and blow off some steam—can be worth it. It’s not only good for you, says Taylor, but it can benefit the people you live with as well.
      “I would advise people to think of sleep and exercise from an investment perspective rather than another task on the to-do list,” Barber says. “It may seem like more work upfront, but the boost in motivation and energy can help you avoid sinking deeper into workplace stress and productivity problems.”
      http://time.com/4665623/exercise-work-stress-sleep/
    • Guest Nicole
      By Guest Nicole
      Date:
      January 16, 2017
      Source:
      Taylor & Francis
      Summary:
      One in five young people regularly wake up in the night to send or check messages on social media, according to new research. This night-time activity is making teenagers three times more likely to feel constantly tired at school than their peers who do not log on at night, and could be affecting their happiness and wellbeing.
      1 in 5 young people regularly wake up in the night to send or check messages on social media, according to new research published today in the Journal of Youth Studies. This night-time activity is making teenagers three times more likely to feel constantly tired at school than their peers who do not log on at night, and could be affecting their happiness and wellbeing.
      Over 900 pupils, aged between 12-15 years, were recruited and asked to complete a questionnaire about how often they woke up at night to use social media and times of going to bed and waking. They were also asked about how happy they were with various aspects of their life including school life, friendships and appearance.
      1 in 5 reported 'almost always' waking up to log on, with girls much more likely to access their social media accounts during the night than boys. Those who woke up to use social media nearly every night, or who didn't wake up at a regular time in the morning, were around three times as likely to say they were constantly tired at school compared to their peers who never log on at night or wake up at the same time every day. Moreover, pupils who said they were always tired at school were, on average, significantly less happy than other young people.
      "Our research shows that a small but significant number of children and young people say that they often go to school feeling tired -- and these are the same young people who also have the lowest levels of wellbeing. One in five young people questioned woke up every night and over one third wake-up at least once a week to check for messages. Use of social media appears to be invading the 'sanctuary' of the bedroom." Said author Professor Sally Power, Co-Director (Cardiff) Wales Institute for Social & Economic Research, Data & Methods (WISERD).
      The study findings support growing concerns about young people's night-time use of social media. However, because of the complex range of possible explanations for tiredness at school, further larger studies will be needed before any firm conclusions can be made about the social causes and consequences of sleep deprivation among today's youth.
      https://www.sciencedaily.com/releases/2017/01/170116091419.htm
    • Guest Nicole
      By Guest Nicole
      MONDAY, April 11, 2016 (HealthDay News) -- In news that's sure to have mothers everywhere saying, "I told you so," scientists have confirmed that a good night's sleep may keep colds and other infections at bay.
      The odds that someone who sleeps five or fewer hours a night had caught a cold in the past month were 28 percent higher than for folks who regularly get more shuteye, the study found.
      And for other infections -- including flu, ear infections and pneumonia -- short sleepers had more than 80 percent higher odds of having an infection in the past month compared to those sleeping seven or eight hours, the study said.
      "People who sleep five or fewer hours on average are at substantially increased risk for both colds whether head or chest or other infections, compared to people who sleep seven to eight hours on average," said study researcher Aric Prather. He's an assistant professor of psychology at the University of California, San Francisco.
      The researchers also found that people who have sleep disorders or those who have ever told their physician that they have sleep troubles had about 30 percent higher odds of having had a cold in the previous month. The odds of infection in the past month for people with sleep disorders were more than doubled, the study said.
      Experts cannot say for sure why lack of sleep helps increase susceptibility to infections. However, Prather said, it is known that T-cells, a type of white blood cells that fight off infection, don't work as well when you are sleep-deprived.
      The new study builds on Prather's previous work. In a past study, he exposed people to a cold virus and found there was a link between sleep duration and the risk of catching a cold.
      In the current study, he wanted to see if real-world data would back up those findings. However, Prather noted that this study wasn't designed to prove a cause-and-effect relationship.
      Prather used data from the large U.S. National Health and Nutrition Examination surveys (NHANES) from 2005 to 2012. He examined records of nearly 23,000 men and women, average age 46. The study volunteers reported sleep duration, if they had sleep problems or disorders, and whether they had a cold or other infection such as the flu, pneumonia or ear infection in the previous month.
      The findings were published as a letter April 11 in JAMA Internal Medicine.
      The new research echoes some findings of previous studies, said Sheldon Cohen, professor of psychology at Carnegie Mellon University, in Pittsburgh. Cohen has previously studied sleep habits and susceptibility to colds. "We found that seven hours is about the breaking point," he said. "People who got less than seven hours were at greater risk, basically."
      When many studies are examined, "the consistency across studies really does suggest that sleep is playing a role [in susceptibility to colds]," Cohen said. "Whether it is because sleep maintains a strong immune system, we can't say for sure at this point."
      Other factors, such as lack of exercise, could help explain it, he said. Even so, "the data suggest that sleep may be altering the immune function in some way," with sufficient sleep helping it.
      People can become better sleepers, Prather said. Getting up at the same time every day is a start, he said. "Make sure your bedroom is cool, quiet and dark," he advised. "Have a wind-down period [before going to sleep]."
      More information
      To learn more about good sleep habits, visit the National Sleep Foundation.
      SOURCES: Aric Prather, Ph.D., assistant professor of psychiatry, University of California, San Francisco; Sheldon Cohen, Ph.D., professor of psychology, Carnegie Mellon University, Pittsburgh; April 11, 2016, JAMA Internal Medicine, online
      Last Updated: Apr 11, 2016
       
      Source: http://consumer.healthday.com/sleep-disorder-information-33/misc-sleep-problems-news-626/mom-was-right-a-good-night-s-sleep-helps-keeps-you-healthy-709848.html
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    • -购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts 咨询办理专业海外留学生毕业证,咨询顾问CharlesQ/微:1851304262成绩单,教育部认证、留信认证、大使馆认证、假毕业证,制作假成绩单,仿造假文凭学历,购买假学历文凭,制做毕业证文凭,仿冒文凭毕业证,代办毕业证认证,留服认证,使馆认证,使馆公证,使馆证明,使馆留学回国人员证明,留学生认证,学历认证,文凭认证,学位认证,留学生学历认证,留学生学位认证,使馆认证(留学回国人员证明),学生卡(证),成绩单,在读证明,快速办理录取通知书offer 回国人员证明 一、快速办理材料: 1、毕,业证+成绩单+留学回国人员证明+教育部学历认证(全套留学回国必备证明材料,给父母及亲朋好友一份完美交代); 2、雅思、托福,OFFER,在读证明,学生卡等留学相关材料(申请学校、转学,甚至是申请工签都可以用到)。 注:上述材料,随时都可以安排办理,毕,业证成绩单,学校,专业,学位,毕业时间都可以根据客户要求安排。 二、办理流程: 1、收集客户办理信息; 2、客户付定金下单; 3、公司确认到账转制作点做电子图; 4、电子图做好发给客户确认; 5、电子图确认好转成品部做成品; 6、成品做好拍照或者视频确认再付余款; 7、快递给客户(国内顺丰,国外DHL)。 三、真实网上可查的证明材料 1、教育部学历学位认证,留服真实存档可查,存档。 2、留学回国人员证明(使馆认证),使馆网站真实存档可查。 四、办理流程 1、客户提供相关材料,确定客户办理信息,给出操作方案; 2、补充毕业证成绩单等相关材料; 3、留服注册申请账号,付定金; 4、预约递交时间,公司人员陪同客户本人一起去留服递交材料; 5、等待结果,完成结果书留服直接邮寄给客户 6、客户确认收到结果,付余款。 我们对海外大学及学院的毕业证成绩单所使用的材料,尺寸大小,防伪结构(包括:水印,阴影底纹,钢印LOGO烫金烫银,LOGO烫金烫银复合重叠。 文字图案浮雕,激光镭射,紫外荧光,温感,复印防伪)都有原版本文凭对照。质量得到了广大海外客户群体的认可,同时和海外学校留学中介, 同时能做到与时俱进,及时掌握各大院校的(毕业证,成绩单,资格证,学生卡,结业证,录取通知书,在读证明等相关材料)的版本更新信息, 能够在时间掌握的海外学历文凭的样版,尺寸大小,纸张材质,防伪技术等等,并在时间收集到原版 实物,以求达到客户的需求。 我们的优势: [效率优势]保证在约定的时间内完成任务,视频语音电话查询完成进度。 [品质优势]与学校颁发的相关证件1:1纸质尺寸制定(定期向各大院校毕业生购买版本毕业证成绩单保证您拿到的是学校内部版本毕业证成绩单) [保密优势]我们绝不向任何个人或组织泄露您的隐私,致力于在充分保护你隐私的前提下,为您提供更优质的体验和服务。完成交易,删除客户资料 [价格优势]我们在保证合理定价的同时,坚持较高性价比,通过品质和效率不断优化,为您倾情诠释什么是高性价比。 留信网认证的用途: 主要是提供境外院校资质查询,留学生专业人才证书申报,就业推荐这些服务,海外留学生高等院校学位成绩单认证和在读证明的翻译服务,提供留学生回国就业服务,可以人才存档,失业补贴,可以大额贷款等,.留学生就业指导,福利优惠政策证明学生的留学生身份可以在网上查询到留学时的相关信息、比如专业,入学和毕业时间什么。 回国人员证明的用途: 留学生回国重要的身份和经历证明及购买免税国产小汽车的凭证,而且在创办企业、安排工作、落转户口、子女入学、多生子女上户口、购置住房、申请国内各类科研基金、评定职称、报考公务员或研究生等方面都能够享受国家或各地、各单位给予留学回国人员的各种优惠政策或提供的各种便利条件。 学历认证的用途: 1.建立个人档案。个人档案中有学历一项,通过学历认证的佐证,可以进一步确立个人学历档案的真实性。 2.各种招考或招聘的学历证明。比如公务员或事业编或国有单位的招聘,都需要通过学历认证的查询和审核。 3.升学。比如专升本或考研究生等升学、入学,也需要通过学历认证,以确认考生的学历。 4.出国留学。世界上有很多国家与我们建立了互认学历关系,国外教育学校或机构通过学历认证系统,可以方便的确认中国学生的学历。相同,通过学历认证系统,中国也可以方便的确认国外学生的。 5.人才交流或调动。国内有很多城市实行人才交流或调动,其准入的基本条件也是学历层次问题,通过学历认证系统,可以方便的为准入城市提供真实的学历证明。 其它需要的证明。比如落户口、征兵、重要职业岗位,比如医生、律师、船长、机长、职称评定等,都需要相关的认证和审核。 一、快速办理材料: 1、毕业证+成绩单+留学回国人员证明+教育部学历认证(全套留学回国必备证明材料,给父母及亲朋好友一份完美交代); 2、雅思、托福,OFFER,在读证明,学生卡等留学相关材料(申请学校、转学,甚至是申请工签都可以用到)。 注:上述材料,随时都可以安排办理,毕业证成绩单,学校,专业,学位,毕业时间都可以根据客户要求制作购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts7248勤发发
    • -购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts 咨询办理专业海外留学生毕业证,咨询顾问CharlesQ/微:1851304262成绩单,教育部认证、留信认证、大使馆认证、假毕业证,制作假成绩单,仿造假文凭学历,购买假学历文凭,制做毕业证文凭,仿冒文凭毕业证,代办毕业证认证,留服认证,使馆认证,使馆公证,使馆证明,使馆留学回国人员证明,留学生认证,学历认证,文凭认证,学位认证,留学生学历认证,留学生学位认证,使馆认证(留学回国人员证明),学生卡(证),成绩单,在读证明,快速办理录取通知书offer 回国人员证明 一、快速办理材料: 1、毕,业证+成绩单+留学回国人员证明+教育部学历认证(全套留学回国必备证明材料,给父母及亲朋好友一份完美交代); 2、雅思、托福,OFFER,在读证明,学生卡等留学相关材料(申请学校、转学,甚至是申请工签都可以用到)。 注:上述材料,随时都可以安排办理,毕,业证成绩单,学校,专业,学位,毕业时间都可以根据客户要求安排。 二、办理流程: 1、收集客户办理信息; 2、客户付定金下单; 3、公司确认到账转制作点做电子图; 4、电子图做好发给客户确认; 5、电子图确认好转成品部做成品; 6、成品做好拍照或者视频确认再付余款; 7、快递给客户(国内顺丰,国外DHL)。 三、真实网上可查的证明材料 1、教育部学历学位认证,留服真实存档可查,存档。 2、留学回国人员证明(使馆认证),使馆网站真实存档可查。 四、办理流程 1、客户提供相关材料,确定客户办理信息,给出操作方案; 2、补充毕业证成绩单等相关材料; 3、留服注册申请账号,付定金; 4、预约递交时间,公司人员陪同客户本人一起去留服递交材料; 5、等待结果,完成结果书留服直接邮寄给客户 6、客户确认收到结果,付余款。 我们对海外大学及学院的毕业证成绩单所使用的材料,尺寸大小,防伪结构(包括:水印,阴影底纹,钢印LOGO烫金烫银,LOGO烫金烫银复合重叠。 文字图案浮雕,激光镭射,紫外荧光,温感,复印防伪)都有原版本文凭对照。质量得到了广大海外客户群体的认可,同时和海外学校留学中介, 同时能做到与时俱进,及时掌握各大院校的(毕业证,成绩单,资格证,学生卡,结业证,录取通知书,在读证明等相关材料)的版本更新信息, 能够在时间掌握的海外学历文凭的样版,尺寸大小,纸张材质,防伪技术等等,并在时间收集到原版 实物,以求达到客户的需求。 我们的优势: [效率优势]保证在约定的时间内完成任务,视频语音电话查询完成进度。 [品质优势]与学校颁发的相关证件1:1纸质尺寸制定(定期向各大院校毕业生购买版本毕业证成绩单保证您拿到的是学校内部版本毕业证成绩单) [保密优势]我们绝不向任何个人或组织泄露您的隐私,致力于在充分保护你隐私的前提下,为您提供更优质的体验和服务。完成交易,删除客户资料 [价格优势]我们在保证合理定价的同时,坚持较高性价比,通过品质和效率不断优化,为您倾情诠释什么是高性价比。 留信网认证的用途: 主要是提供境外院校资质查询,留学生专业人才证书申报,就业推荐这些服务,海外留学生高等院校学位成绩单认证和在读证明的翻译服务,提供留学生回国就业服务,可以人才存档,失业补贴,可以大额贷款等,.留学生就业指导,福利优惠政策证明学生的留学生身份可以在网上查询到留学时的相关信息、比如专业,入学和毕业时间什么。 回国人员证明的用途: 留学生回国重要的身份和经历证明及购买免税国产小汽车的凭证,而且在创办企业、安排工作、落转户口、子女入学、多生子女上户口、购置住房、申请国内各类科研基金、评定职称、报考公务员或研究生等方面都能够享受国家或各地、各单位给予留学回国人员的各种优惠政策或提供的各种便利条件。 学历认证的用途: 1.建立个人档案。个人档案中有学历一项,通过学历认证的佐证,可以进一步确立个人学历档案的真实性。 2.各种招考或招聘的学历证明。比如公务员或事业编或国有单位的招聘,都需要通过学历认证的查询和审核。 3.升学。比如专升本或考研究生等升学、入学,也需要通过学历认证,以确认考生的学历。 4.出国留学。世界上有很多国家与我们建立了互认学历关系,国外教育学校或机构通过学历认证系统,可以方便的确认中国学生的学历。相同,通过学历认证系统,中国也可以方便的确认国外学生的。 5.人才交流或调动。国内有很多城市实行人才交流或调动,其准入的基本条件也是学历层次问题,通过学历认证系统,可以方便的为准入城市提供真实的学历证明。 其它需要的证明。比如落户口、征兵、重要职业岗位,比如医生、律师、船长、机长、职称评定等,都需要相关的认证和审核。 一、快速办理材料: 1、毕业证+成绩单+留学回国人员证明+教育部学历认证(全套留学回国必备证明材料,给父母及亲朋好友一份完美交代); 2、雅思、托福,OFFER,在读证明,学生卡等留学相关材料(申请学校、转学,甚至是申请工签都可以用到)。 注:上述材料,随时都可以安排办理,毕业证成绩单,学校,专业,学位,毕业时间都可以根据客户要求制作购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts7248勤发发
    • -购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts 咨询办理专业海外留学生毕业证,咨询顾问CharlesQ/微:1851304262成绩单,教育部认证、留信认证、大使馆认证、假毕业证,制作假成绩单,仿造假文凭学历,购买假学历文凭,制做毕业证文凭,仿冒文凭毕业证,代办毕业证认证,留服认证,使馆认证,使馆公证,使馆证明,使馆留学回国人员证明,留学生认证,学历认证,文凭认证,学位认证,留学生学历认证,留学生学位认证,使馆认证(留学回国人员证明),学生卡(证),成绩单,在读证明,快速办理录取通知书offer 回国人员证明 一、快速办理材料: 1、毕,业证+成绩单+留学回国人员证明+教育部学历认证(全套留学回国必备证明材料,给父母及亲朋好友一份完美交代); 2、雅思、托福,OFFER,在读证明,学生卡等留学相关材料(申请学校、转学,甚至是申请工签都可以用到)。 注:上述材料,随时都可以安排办理,毕,业证成绩单,学校,专业,学位,毕业时间都可以根据客户要求安排。 二、办理流程: 1、收集客户办理信息; 2、客户付定金下单; 3、公司确认到账转制作点做电子图; 4、电子图做好发给客户确认; 5、电子图确认好转成品部做成品; 6、成品做好拍照或者视频确认再付余款; 7、快递给客户(国内顺丰,国外DHL)。 三、真实网上可查的证明材料 1、教育部学历学位认证,留服真实存档可查,存档。 2、留学回国人员证明(使馆认证),使馆网站真实存档可查。 四、办理流程 1、客户提供相关材料,确定客户办理信息,给出操作方案; 2、补充毕业证成绩单等相关材料; 3、留服注册申请账号,付定金; 4、预约递交时间,公司人员陪同客户本人一起去留服递交材料; 5、等待结果,完成结果书留服直接邮寄给客户 6、客户确认收到结果,付余款。 我们对海外大学及学院的毕业证成绩单所使用的材料,尺寸大小,防伪结构(包括:水印,阴影底纹,钢印LOGO烫金烫银,LOGO烫金烫银复合重叠。 文字图案浮雕,激光镭射,紫外荧光,温感,复印防伪)都有原版本文凭对照。质量得到了广大海外客户群体的认可,同时和海外学校留学中介, 同时能做到与时俱进,及时掌握各大院校的(毕业证,成绩单,资格证,学生卡,结业证,录取通知书,在读证明等相关材料)的版本更新信息, 能够在时间掌握的海外学历文凭的样版,尺寸大小,纸张材质,防伪技术等等,并在时间收集到原版 实物,以求达到客户的需求。 我们的优势: [效率优势]保证在约定的时间内完成任务,视频语音电话查询完成进度。 [品质优势]与学校颁发的相关证件1:1纸质尺寸制定(定期向各大院校毕业生购买版本毕业证成绩单保证您拿到的是学校内部版本毕业证成绩单) [保密优势]我们绝不向任何个人或组织泄露您的隐私,致力于在充分保护你隐私的前提下,为您提供更优质的体验和服务。完成交易,删除客户资料 [价格优势]我们在保证合理定价的同时,坚持较高性价比,通过品质和效率不断优化,为您倾情诠释什么是高性价比。 留信网认证的用途: 主要是提供境外院校资质查询,留学生专业人才证书申报,就业推荐这些服务,海外留学生高等院校学位成绩单认证和在读证明的翻译服务,提供留学生回国就业服务,可以人才存档,失业补贴,可以大额贷款等,.留学生就业指导,福利优惠政策证明学生的留学生身份可以在网上查询到留学时的相关信息、比如专业,入学和毕业时间什么。 回国人员证明的用途: 留学生回国重要的身份和经历证明及购买免税国产小汽车的凭证,而且在创办企业、安排工作、落转户口、子女入学、多生子女上户口、购置住房、申请国内各类科研基金、评定职称、报考公务员或研究生等方面都能够享受国家或各地、各单位给予留学回国人员的各种优惠政策或提供的各种便利条件。 学历认证的用途: 1.建立个人档案。个人档案中有学历一项,通过学历认证的佐证,可以进一步确立个人学历档案的真实性。 2.各种招考或招聘的学历证明。比如公务员或事业编或国有单位的招聘,都需要通过学历认证的查询和审核。 3.升学。比如专升本或考研究生等升学、入学,也需要通过学历认证,以确认考生的学历。 4.出国留学。世界上有很多国家与我们建立了互认学历关系,国外教育学校或机构通过学历认证系统,可以方便的确认中国学生的学历。相同,通过学历认证系统,中国也可以方便的确认国外学生的。 5.人才交流或调动。国内有很多城市实行人才交流或调动,其准入的基本条件也是学历层次问题,通过学历认证系统,可以方便的为准入城市提供真实的学历证明。 其它需要的证明。比如落户口、征兵、重要职业岗位,比如医生、律师、船长、机长、职称评定等,都需要相关的认证和审核。 一、快速办理材料: 1、毕业证+成绩单+留学回国人员证明+教育部学历认证(全套留学回国必备证明材料,给父母及亲朋好友一份完美交代); 2、雅思、托福,OFFER,在读证明,学生卡等留学相关材料(申请学校、转学,甚至是申请工签都可以用到)。 注:上述材料,随时都可以安排办理,毕业证成绩单,学校,专业,学位,毕业时间都可以根据客户要求制作购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts购买创意艺术大学书q/微1851304262造假创意艺术大学毕业证【购买成绩单】offer、办理学生卡、制作在读证明/英国假文凭假学历/可查学历认证书University for the Creative Arts7248勤发发
    • What is it with this idiot? His first remark bashes me for seeming to criticise Trump: His second bashes me for seeming to praise him: As his many accusations at JWs are shot down, he is degenerating into just another source of vitriol. As for cheering for Trump, an elder leading a pioneer meeting—dare I say it was the circuit overseer?—emphasizes the importance of neutrality and the challenges of completely remaining so. “Now we all know that Trump is crazy, but.....” he starts. Two sisters look at each other, and the one says to the other: “I know that my father is a good man, and he voted for Trump.” That CO is very atypical. I’ve never heard another one mention the president, or any president, either way. Doubtless he watches the network news at the end of the day, where they do nothing but bash the president. Making any country great again doesn’t necessarily do it for those accustomed to treating equally those of any “nation, tribe, people, and tongue.” (Revelation 7:9) As for the photoshopped Trump beating up on the CNN bobble head, the average Witness who sees that thinks of how he tries not to do like that with the householder. He observes that Trump is bombastic whereas he tries to be polite. Often his politics go no further than that.
    • What does that even mean?
    • I voted your remark "sad" because it truly is. It is a meaningless non-sequitur with no relevance ... which you think is profound.
    • Maybe you jw's will get lucky and your hero Hitler will start ruling again.
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