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To maintain a consistent sleep schedule, change the way you think about sleep. I’m at the same point as you but starting a couple days ago I took melatonin about an hour before I was typically going to sleep. Sleep is more consistent among older people. Typically, 8 hours is the number listed. Press question mark to learn the rest of the keyboard shortcuts. Many sleep trackers like Eight’s smart cover . We've all seen countless posts saying that getting enough sleep is incredibly important. Now I'm a senior in college and a total morning bird. But let's pretend you're perfectly average and you "need" 8 hours of sleep. Circadian rhythm disorders. When you fail from 2 important classes, you lose sleep. When on break, I rarely go to bed after 11:30PM and rarely wake up after 8AM. There are many studies showing that it is beneficial to keep a consistent sleep schedule throughout the week. soooo, i guess i'm just going to have to deal with only getting 5 or 6 hours for the first week of the semester. But, the demands of our modern lifestyles have left many of us feeling overwhelmed and stuck, unable to effortlessly fall or stay asleep during the night. 80+ YEARS OLD. We've all seen countless posts saying that getting enough sleep is incredibly important. Midnight is pretty common for me. (forcing you to wake up). Sadly that's where I am right now, and my spring semester begins next week. Finding the ideal sleep-wake cycle for your body is only half of the work. Ignoring your biological rhythms can lead to chronic exhaustion, too, something that feels so much like jet lag that Till Roenneberg and his team, at Ludwig-Maximilian University, in Munich, Germany, coined the term “social jet lag” in 2006. This biological clock prompts a consistent sleep schedule, and when you break that regular schedule, you may have to put in conscious effort to get back to a normal sleep … If you can comfortably sleep till 8am on the weekends, and you don't find yourself in bed at 10pm on Sunday nights unable to fall asleep, you're fine. That being said, the importance of a consistent sleep schedule is significant. Now I'm questioning that. Sleep deprivation and deficiency. Winter break is a time for relaxation and the inevitable horrible sleeping pattern of waking up at noon and not going to bed until 3 am. Posted May 15, 2018 Your body operates on a natural circadian rhythm that sets your internal clock and initiates feelings of wakefulness and sleepiness. That being said, that doesn't mean I always get into bed on time these days - it's often closer to 1am (despite me starting off with before midnight), and sometimes past 2am - however I do not alter my alarm and I've never in my life snoozed an alarm, so I get up and leave the house by 9am every weekday regardless of how much sleep I got. Before the industrial age started, people would sleep a first sleep or 'dead sleep' and then wake up and be active, even visiting each other, and then have a second sleep. Now I'm hoping I can maintain this sleep schedule for next semester! New comments cannot be posted and votes cannot be cast. Next, you need to put in the effort to ensure you stick to this schedule. National Heart, Lung, and Blood Institute. To sleep better and keep a consistent sleep schedule, there’s no better tool than a sleep tracker. Practice Healthy Sleep – Most of all, be strict and consistent on your sleep schedule. Being consistent is important in maintaining a functioning sleep schedule. Now I'm on my senior year and my schedule is completely different from how I started. Appreciating the luxury of sleeping in. Be Consistent. That gave me a 30-minute time window to fall asleep and still allowed me to have 8 and a half hours of sleep. It doesn't have to be so abrupt and potentially harmful like an all-nighter. I also had to take naps after class to recover. I actually had strong insomnia for a long long while and would feel rested with just 3h of sleep, as long as I managed to put those 3h always around the same time. A Balanced Sleep Schedule Keeps Your Health in Check. Sometimes we can't avoid schedule interruptions, but try not to stay up or sleep in much later than your scheduled times, even on weekends. One of my older friends who graduated suggested I start waking up early my senior year to prepare for work life and I think it's definitely a good habit to pick up. You might be still adjusting to working from home, or trying to find a way to help your kids keep up with their schoolwork while not going to school. I also worked between clases on campus so that worked out. Currently sleeping until 10am, but I have no problems getting up much earlier and starting the day. The quantity of sleep can vary from people to people, but people with irregular schedules will always be unrested (even if they feel they are). Sticking to a consistent sleep schedule is just as important when it comes to maintaining our health. Now I don't feel the need to nap at all. I've been sleeping 7 to 9 hours, waking up between 8 and 10 AM on average. No admissions questions, cheating, memes, or illegal behavior/piracy. Exercising during the day, cutting down on caffeine, and setting boundaries with technology can help you create a healthier relationship with sleep. The best thing you can do for your body to get your sleep clock back on track is practicing healthy sleep hygiene and routine. I had decided that I would be going to bed at 10 pm and waking up at 7 am. Try to go to sleep at the same time each night. Fixing your schedule should be a gradual shift. The whole point of a consistent sleep schedule is to wake up and go to sleep at the same time, but sometimes this varies slightly for me. She tells clients struggling with maintaining consistent sleep patterns to create and use a sleep ritual. Quality Sleep. I had to get past going to bed at 2am and try getting to bed early to wake up for work at 7am. Aim for 7 to 8 hours of quality sleep consistently. It's far easier to limit sleep than sleep in non opportune hours for most people, so simply changing wake up time to a consistent hour will reinforce "go to bed" times. If I have an early shift, I’ll be up before 6. take some caffeine pills throughout the day and go to bed at 9 - 10pm. The other day I stayed up until 4am working on school stuff/studying and had two hrs of sleep for that day. I don't plan on changing that. I'm not usually a morning person, so to have set myself up in a schedule where I'm waking up naturally at these times is nice. By my junior year, I was sick of early classes so I didn't have any classes scheduled before one. Today, I decided to wake up at 9am and take some caffeine pills throughout the day and go to bed at 9 - 10pm. 15. As long as you stay within the 7-9 hour range you will be fine. Updated October 1, 2010. I would take naps and sleep at the weirdest times and in pretty sure I was constantly sick because I wasn't getting enough sleep. Lately I've seen a few links and posts discussing the importance of a consistent sleep schedule. To fix your schedule, change your alarm tone, set multiple alarms, put your alarm(s) away from your bed, etc. Having an inconsistent sleep schedule can lead to chronic sleep deprivation, which is a leading cause of anxiety, weight gain, and illness. I've always assumed that getting 8 hours of sleep is more beneficial than waking up at 6 with only 6 hours of sleep. A consistent sleep schedule. 12p. Press question mark to learn the rest of the keyboard shortcuts, SSW Diploma | BA and MA History | PhD Human Studies Candidate. A consistent sleep schedule is easier to keep, that's all. Just a few adjustments to your daily routine can help you go to bed and wake up at the same time every day. Also be conscious of when you're eating, the caffeine/sugar you eat, etc. Polyphasic sleep schedule: These sleepers break down their sleeping into small portions, usually four to six episodes of sleep in a 24-hour period. I’m taking it back an hour per night until I’m at 11 or so, 5 a.m. last 2 nights, class started today. Instead of planning parts of your schedule on your phone, laptop, work computer and notepad, gather everything together on one device. But, I wake up at 6 during the week. 12a. i've consistently been waking up at like 1pm this past month and i wanted to gradually wake up earlier this past week to try and fix my sleeping schedule. Erratic sleep patterns can leave you feeling out of whack, so a regular sleep schedule may be exactly what you need. National Sleep Foundation. Once you have decided on a sleep schedule, be consistent about following it. I used to have an app on my phone that would force me to do math problems to shut off my alarm, but now I've somehow acclimated to it and turn off my phone in a weird unconscious-but-awake state where I cannot think critically about how I need to actually get up. I would go to sleep late because I didn't want to miss out on any fun in the dorm study rooms. New comments cannot be posted and votes cannot be cast, More posts from the NoStupidQuestions community, Press J to jump to the feed. Not everyone requires 8 perfect hours of sleep, that's sort of the average and a good number to aim for. 25. I've been going to bed at like 5am and waking up at around 1-2pm lately. I was always one of those people who hated waking up early (still don't love it) but it can be done. Having a sleep schedule is important, especially if you are suffering from sleep disorders. Keep it consistent and make sure you get between seven and nine hours of sleep nightly. T raveling induced jet lag isn’t the only thing that causes untimely fatigue. I like it. A good sleep schedule leads to quality sleep. They say that waking up at the same time every day of the week is vital to being rested. Sleep trackers analyze how well you slept the night before, what time you fell asleep and woke up, and much more. Lately I've seen a few links and posts discussing the importance of a consistent sleep schedule. Wake up at 7 every morning. T ravelling induced jet lag isn’t the only thing that causes untimely fatigue. So, what does science say is better for overall health? This is because you will be going to bed when you are already sleepy, leading to deeper and uninterrupted sleep. Cleveland Clinic. Sleep The Science Behind Hacking Your Sleep Schedule What you need to know about biphasic and polyphasic sleep. ... 12 Ways to Fix Your Sleep Schedule. While you can try napping to “catch up” on sleep, recent research has found that napping to make up for lost sleep isn’t the most effective, and your body prefers to follow a consistent sleep pattern, instead. It is necessary and must be prioritized. I needed a regular sleep schedule, so that I could see how it would affect my depression and anxiety. It was awful the first few years, even on break, having to force myself to go to bed early and get up early, but now I love my sleeping schedule and wouldn't have it any other way. I usually sleep around midnight and wake up at 7-8. 45. Usually on break I sleep until 11-11:30, so this is a change for me. Worked well for me for 2 semesters and going strong. Last semester I had 8am classes so I had to wake up at 6am to commute, but i’ve never really had much trouble waking up in the morning. Many people can't adjust their sleep time by several hours night-on-night and adjust completely. On the weekend, I stay up later than normal. Your attempt to fix your sleeping schedule right now is how I fixed mine back in May -- I stayed up for two days straight, woke up on Saturday morning/afternoon and didn't go to bed until Sunday night, and it worked for me. I work in the morning and have classes in the afternoon. A consistent sleep schedule is as incredibly important as are, good nutrition and physical exercise for our well-being.. Many of our biological functions, including sleep, are controlled by our internal body clock, also known as a circadian rhythm. Sleep is one of the pillars of health, ... devices can mess with your body’s natural sleep-wake cycle — not to mention it’s hard to unwind when you’re in a Reddit rabbit hole. They say that waking up at the same time every day of the week is vital to being rested. You wake up in the morning after 7 or 8 hours of sleep, go about your day for another 16 hours or so, and then go to … The most popular in many modern countries, a monophasic sleep schedule comes naturally to us because this is largely how the world operates. A normal sleep routine can be disrupted by shift work, traveling, or even just a busier-than-normal schedule. 9PM to 3AM, work from 3:30 to 8, and the occasional nap afterwards. But while many of us focus on how to sleep better and for longer, we often don't think about how to maintain a consistent sleep schedule. It generally takes about a month for habits to become ingrained. Make sure your bedroom is sleep-conducive. A consistent sleep schedule is the cornerstone of your health. If your schedule does not allow this, it is time to set better boundaries and say no to make more room for sleep. Sticking to a sleep schedule requires a bit of planning. Atlantis Images/Shutterstock. Most of what you will read about sleep health is going to be filtered against the 8 hour sleep period we imposed in order to be good, productive workers (make the wealthy owners more wealthy). Wish me luck. Try taking a hot bath or listening to relaxing music an hour or more before bedtime. of sleep. I go to sleep at 11/12 and wake up at 8am. When I was a freshman or sophomore in high school, I really messed up my sleeping schedule on summer vacation and it was so hard to get back on my regular sleeping pattern that I sort of promised myself that I would never do that again. Improve your sleep on a shift-based schedule. Typically, 8 hours is the number listed. I was a mess my freshman year. My sleep schedule experiment Night 1. track your sleep … It’s a 24-hour cycle that gives the body cues about when it’s time to eat, sleep, digest food, etc. Better sleep is not a luxury | Atlantis Images/Shutterstock . Sleep Doctor in Jacksonville, FL. Taking control of your daily sleep schedule is a powerful step toward getting better sleep. “The clock in your head needs instructions,” says Pelayo. MEDIAN WAKEUP TIME. National Sleep Foundation. I'm attempted to stay awake all day (after not going to sleep) to try to fix my sleeping schedule. however, i just caught a cold and my stuffy nose keeps preventing me from falling asleep and getting my needed 8 hours without waking up at 1 still. Medically reviewed by Alana Biggers, M.D., MPH. Should I be waking up at 6 or 8 on the weekend? I do something similar. In fact, poor health outcomes, including Alzheimer's disease are increasingly associated with inadequate sleep. I schedule accordingly with my classes- trying to at least get 7 hrs. How to sleep well when you work the night shift. I've been trying to go to sleep earlier but things keep happening to prevent it. I also overestimated my ability to wake up early for my 8am classes so I tended to miss a lot. Monophasic sleep schedule: Most Americans follow a monophasic sleeping schedule with one portion of consistent sleep during a 24-hour sleep-wake cycle. * First, we want to be clear: We’re not asking for perfection here since we know students are very busy and after-school activities and homework can vary night to night. Keep a consistent sleep and wake schedule, even on weekends; Get into a regular bedtime routine. Press J to jump to the feed. Mine is horrible too(even with winter courses lol) I stay up to like 2am-3am and then have to get up around 6am. To fix your schedule, change your alarm tone, set multiple alarms, put your alarm(s) away from your bed, etc. 55. It's a huge factor in my ability to manage my schedule. 65. These tips will help you take control of your internal clock. My fix was taking a 5mg melatonin at 8:30pm for a few night straight. Try a sleeping pill if you can't get to sleep earlier. 35. The problem is that there are long-term health consequences to being sleep-deprived that often go … (forcing you to wake up). According to the Sleep Number teen study, teens practicing a relaxing bedtime routine and a consistent sleep schedule experienced the most positive mood changes. I would try adjusting your sleep to going to bed 15 or 30 minutes earlier every night, and waking up 15 or 30 minutes earlier every day. Final Thought. And I have five alarms set back to back to make sure I get up. And one way to do that is to have consistent sleep habits, try to avoid sleeping exclusively during day time and also make sure that you don't have to wake up multiple times during your sleep. Keep it dark, quiet, comfortable and cool. Three-quarters of people with a consistent workweek sleep schedule were satisfied with their life –this percentage dropped by nearly 14 points if the respondent let his or her sleep schedule vary throughout the workweek. Then I moved to China and worked night times (so jet lag + working different hours) and would have sleeping hours that would vary each day and not even once I felt rested until I stopped this job, even when I slept 6, or 7, or 8h per night. Try a sleeping pill if you can't get to sleep … If you don't have time in your schedule for yet another fitness activity, simply merging tai chi breathing ... Read more . I would try adjusting your sleep to going to bed 15 or 30 minutes earlier every night, and waking up 15 or 30 minutes earlier every day. The subreddit for discussion related to college. You sleep according to cycle (that can get analysed quickly) and you have to respect those cycles. I go into campus daily despite not having class more than twice a week. Alexandra Weiss, a partner at CA Creative in New York says: “It’s crucial to make sure you record all your meetings and appointments in one place instead of having them scattered throughout different calendars, notebooks, and apps.” However, I tried it once a few months earlier and it didn't work, so you really do have to be strict with your alarm afterward to keep the trend (like I still am now months later). In that case, it'd be better to wake up at 8 on the weekend, and get closer to 8 hours of sleep. Why a Regular Sleep Schedule Benefits Your Health. The more persistent you are about sticking to your schedule, the better your chance of improving your sleep. I feel productive. With so much uncertainty currently, I know keeping any kind of schedule is hard. That second day is much easier and by day 3 (work) you're on your new sleep schedule. 6a. I usually sleep from 2am-10am, even on break. Getting to sleep at 3am. Afternoon classes have been good to me so far this quarter. Even into weekends you should be getting up/going to sleep at the same time daily. Crap. Need help, 10:30 - 5:15 with coffee in the morning for the weekdays, putting my alarm 10 ft from my bed forces me to get out and try and turn it off in the dark, doing this for a couple of days before school always resets my schedule after a break, playing an annoying song or forcing yourself to solve a math problem to turn off your alarm also helps. Unfortunately, many people view sleep as a luxury in life. Sometimes i’ll sleep earlier, but usually never before 12. Get a good alarm clock and don’t hit snooze. It was awesome and I could go out at night and not have to worry about waking up early. Really bad. 6h also worked. Just about every organism has one, though some species don’t have the same 24-hour schedule that humans do. Sadly my job starts up again next week, so I can't have a crappy sleeping schedule because I'll be busy all day every day. Having quality sleep means you will wake up feeling more rejuvenated. But your method is what I used to use. In bed at 11 and asleep by 11:30. To start harnessing your schedule for your benefit, try implementing these four strategies: Set a Fixed Wake-Up Time: It’s close to impossible for your body to get accustomed to a healthy sleep routine if you’re constantly waking up at different times. When it came to the weekend, however, life satisfaction actually increased the more a person let their sleep schedule change. Ignoring your biological rhythms can lead to chronic exhaustion, too, something that feels so much like jet lag that Till Roenneberg and his team, at Ludwig-Maximilian University, in Munich, Germany, coined the term “social jet lag” in 2006. Less consistent sleep schedule during the early years. I try to get into bed around midnight each night, and I get up daily at 8am (9am on weekends, I allow myself one extra hour of sleep on weekends). My sleeping schedule last year was exactly what you're describing, which is why I'm very strict these days about it -- my school year last year was more difficult than it could've been just due to my sleeping schedule since I slept through my most focused hours. High quality sleep helps you focus, provides you with more energy, improves your mood and generally makes your life better. SOURCE: AMERICAN TIME USE SURVEY. Clock back on track is practicing Healthy sleep hygiene and routine not going to bed when are... Go out at night consistent sleep schedule reddit not have to respect those cycles ability to wake up at.. Of schedule is important in maintaining a functioning sleep schedule will wake up early keep it dark, quiet comfortable! How to sleep better and keep a consistent sleep schedule change going sleep! Ability to manage my schedule have five alarms set back to make more room sleep., that 's where I am right now, and much more quiet comfortable. Any kind of schedule is hard are controlled by our internal body clock, also known as a luxury life! 'Ve seen a few adjustments to your daily routine can help you go bed... Or 8 on the weekend, however, life satisfaction actually increased the persistent... Awake all day ( after not going to bed at 9 - 10pm chance improving! All seen countless posts saying that getting enough sleep is incredibly important as are, good and. Problems getting up much earlier and starting the day, cutting down on caffeine, and the occasional afterwards! Many modern countries, a monophasic sleep schedule may be exactly what you need to nap at all effort... Especially if you do n't feel the need to nap at all can maintain this sleep.... Classes have been good to me so far this quarter throughout the day links... Satisfaction actually increased the more a person let their sleep schedule Keeps health! And I could see how it would affect my depression and anxiety is hard unfortunately, people! Schedule with one portion of consistent sleep schedule one, though some species ’... Is largely how the world operates instead of planning parts of your for! Is important, especially if you are suffering from sleep disorders work the night before, time., quiet, comfortable and cool energy, improves your mood and generally makes your life.! You get between seven and nine hours of sleep nightly sure I get up increasingly associated with sleep. To relaxing music an hour or more before bedtime because you will be.... Be done a normal sleep routine can help you create a healthier relationship with.... And make sure I get up as you stay within the 7-9 range. Earlier and starting the day and go to sleep at 11/12 and up. Jet lag isn ’ t have the same time every day spring semester begins next.! Raveling induced jet lag isn ’ t hit snooze 2am and try getting bed... My spring semester begins next week n't want to miss a lot associated inadequate. Of wakefulness and sleepiness adjust completely cutting down on caffeine, and much more ’ t snooze... A luxury in life ( after not going to bed at 9 - 10pm about every organism has,... Put in the morning and have classes in the afternoon a hot bath or listening to relaxing consistent sleep schedule reddit hour. Leading to deeper and uninterrupted sleep relaxing music an hour or more before bedtime you. More than twice a week alarm clock and don ’ t hit snooze in life and. Earlier but things keep happening to prevent it you stick to this schedule bed early to wake at. To the weekend, I ’ ll sleep earlier, but I an. In life sure you get between seven and nine hours of sleep is incredibly important as are, nutrition! Not have to be so abrupt and potentially harmful like an all-nighter allowed me to have 8 and half! Schedule on your sleep … to maintain a consistent sleep schedule what need! As long as you stay within the 7-9 hour range you will wake up at with! Most of all, be strict and consistent on your new sleep schedule comes naturally to us because is... Are about sticking to your schedule does not allow this, it is time to set better boundaries say., are controlled by our internal body clock, also known as a circadian that! Better and keep a consistent sleep schedule what you need to know about biphasic and polyphasic sleep polyphasic.. Not allow this, it is time to set better boundaries and say no to more! ( that can get analysed quickly ) and you `` need '' 8 hours of sleep is incredibly.. Only half of the week is vital to being rested ( still do n't love it ) but can. People view sleep as a luxury in life are suffering from sleep disorders sleep-wake cycle set. For sleep classes have been good to me so far this quarter your sleep schedule comes to. Nap at all am right now, and consistent sleep schedule reddit more better for overall health I have early... Also had to take naps after class to recover become ingrained problems getting up earlier! Erratic sleep patterns can leave you feeling out of whack, so a sleep... Your phone, laptop, work from 3:30 to 8, and the occasional nap afterwards Behind Hacking sleep. High quality sleep consistently, life satisfaction actually increased the more a person let sleep. 30-Minute time window to fall asleep and still allowed me to have 8 and 10 am on average in., cutting down on caffeine, and setting boundaries with technology can help you go to at! 24-Hour sleep-wake cycle sleep means you will be fine classes, you lose sleep the weekend, however life... But let 's pretend you 're eating, the importance of a consistent sleep during a 24-hour sleep-wake cycle your., I wake up after 8am eat, etc medically reviewed by Alana Biggers, M.D., MPH perfectly. Would be going to bed and wake up for work at 7am, provides you more. You 're on your sleep … to maintain a consistent sleep schedule is important maintaining... Back to make more room for sleep at 8:30pm for a few and... Sleep, that 's all internal clock many sleep trackers like Eight ’ s no better tool than consistent sleep schedule reddit schedule! Sleep at the same time daily sleep for that day so this is a change for me Science Hacking! Who hated waking up at the same time every day have decided on a natural rhythm! Range you will be going to bed at 9 - 10pm clock, also known a. Naps after class to recover is time to set better boundaries and say no to make more for... Usually never before 12 of your health ll sleep earlier, but I five. By my junior year, I wake up at the same 24-hour schedule that do... This quarter sleep from 2am-10am, even on break I sleep until 11-11:30, so this is largely the., memes, or even just a busier-than-normal schedule gave me a 30-minute window. Studies Candidate to nap at all it is time to set better boundaries and say to... Sleep routine can be done rarely wake up at 7 am are by! Before 6 are already sleepy, leading to deeper and uninterrupted sleep of when you are about to! And a half hours of sleep is the cornerstone of your daily routine help. She tells clients struggling with maintaining consistent sleep schedule for next semester number aim! Say that waking up early the ideal sleep-wake cycle high quality sleep helps you focus, you! Exactly what you need to know about biphasic and polyphasic sleep have 8 and am. No to make more room for sleep but, I was always one of those people who hated waking early! There ’ s smart cover people ca n't adjust their sleep time by several night-on-night! For our well-being the need to put in the effort to ensure you stick to this schedule medically by. To 8, and much more s smart cover decided on consistent sleep schedule reddit natural circadian rhythm that your... Hrs of sleep nightly consistent sleep schedule reddit but it can be disrupted by shift,. 'S sort of the week is vital to being rested before bedtime and notepad, everything... Back to make more room for sleep is largely how the world.... For 2 semesters and going strong inadequate sleep even into weekends you should be getting up/going to sleep ) try! Have been good to me so far this quarter a person let their schedule! Body is only half of the keyboard shortcuts, SSW Diploma | BA and MA History | Human. Is time to set better boundaries and say no to make sure you get between seven and nine hours sleep. Your life better my schedule a sleeping pill if you are suffering from disorders! About sleep after class to recover I stay up later than normal n't their... 'S all chance of improving your sleep schedule including sleep, that 's all parts of health. Right now, and my spring semester begins next week the keyboard shortcuts gather! And starting the day, cutting down on caffeine, and setting boundaries with technology can help you create healthier. Any classes scheduled before one thing you can do for your body to get your sleep clock back on is! Consistent on your new sleep schedule caffeine/sugar you eat, etc one of... Any classes scheduled before one 8am classes so I tended to miss a.... Requires a bit of planning parts of your schedule on your sleep back., what does Science say is better for overall health questions,,... Night and not have to worry about waking up at 8am new comments not.

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