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6 Tips To Eat Healthy Outside The Home

6 Tips To Eat Healthy Outside The Home With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket for lunch, ordering take-out for dinner, or splurging on a special meal at a favourite restaurant. Choosing food is an action guided in many cases by taste and pleasure, but recent studies indicate that the more information you have about the quality of food, its nutrients and benefits for your health, the more you will be able to make intelligent decisions regarding to what you eat.   “Eating out doesn’t have to mean eating poorly,” keeping the following tips in mind when eating at a restaurant or fast-food place: 1. Avoid Sauces Most restaurants accompany their dishes with sauces and creams to suit the consumer, but these usually contain fat, processed products and excess salt. Instead, ask for balsamic vinegar and olive oil to accompany your food in a healthier way. 2. Soda, Bye The same ha

10 Effective Tips to Fall Asleep Quickly

10 Effective Tips to Fall Asleep Quickly

A good rest brings innumerable health benefits. During sleeping hours, we allow our organs to regenerate, rest, breathe, and recharge energy.

Good sleep is incredibly important. It helps you feel good and makes your body and brain work properly. Some of us have no problem falling asleep. However, many peoples have severe difficulty falling and staying asleep through the night.

Poor sleep can have many negative effects on your body and brain, including learning, memory, mood, emotions and various biological functions.

One of the current problems associated with stress and anxiety is the lack of sleep after which people suffer from insomnia. Thanks to the innumerable number of visual stimuli that we receive daily, our mind needs to rest with a good day's sleep. Here are ten interesting sleeping tips to help you get the recommended six hours a day:

1. Use the Bed only to Sleep

When the bed becomes an additional space to work or eat, it loses the essence of the rest it must provide. Let's reprogram the mind to understand that once you are in bed the goal is relaxation and rest.

2. Stop Working at least an Hour Before Bed

The current pace of life makes it practically impossible for us to leave work in the office. When we take homework, it is easier to make the mistake of working right until bedtime. Disconnect from the computer or your work at least an hour before going to bed and begin to notice the difference that this small change will bring to your routine.

3. Establish a "Sleep Routine"

Many people find that setting a daily sleep routine helps them fall asleep easier. Your body has its own regulatory system called the circadian rhythm. This internal clock prompt your body to feel alert during the day but sleepy at night.

Waking up and going to bed at the same times every day can help your internal clock keep a regular schedule. Once your body adjusted to this schedule, it will be easier for you to fall asleep and wake up around the same time every day.

It is important for your body to get seven to nine hours of sleep each night. This has been shown to be the optimal sleep duration for all adults.

Give at least 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for a good sleep at night.

This may include a warm bath before bed, a hot cup of tea, or a stimulus to induce relaxation such as listening to soothing music, concentrating on breathing, writing a journal, or reading a book.

4. Avoid Caffeine and Alcohol

Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like chocolate, coffee, sodas and energy drinks.

Unfortunately, caffeine can have disastrous effects on your sleep. Although the effects of caffeine vary from person to person, it is recommended that you refrain from consuming caffeine at least six hours before bedtime.

Caffeine can cause sleep problems up to ten to twelve hours after drinking it, you might be surprised to know this! Similarly, smoking is another thing that can disrupt your sleep, especially if you smoke close to bedtime.

Its effects on sleep can be devastating. Getting away from them may be the best idea to get adequate sleep.

5. Stay Away from Electronic Devices

Using electronic devices late at night is not good for sleep. Watching TV, playing video games, using a mobile phone and social networking can make it little harder for you to fall and stay asleep.

It is recommended to disconnect all electronics and put away computers and mobile phones so that you can ensure a quiet place, free of distractions. Avoiding electronic devices at late at night helps you to fall asleep much faster.

If you are one of those who falls asleep with the cell phone in his hand or nodding in front of the television, you should know that your brain is not resting enough. If you feel fatigued in the morning or less focused on work, turn off your TV and cell phone at night. You will notice the difference.

6. Don't Sleep with the Lights On

Try to create a dark and cozy space. Some also leave the television on without audio, just for the light. In this way, our brain, although partially "turned off", remains alert to an external stimulus, causing exhaustion.

The blue light emitted by the screens, possibly suppresses the secretion of melatonin (a hormone that helps control the sleep cycle), altering its quality. These findings lead us to the conclusion that turning off the light emitted by the screens improves human sleep.

7. Sleep as Early as Possible

Go to bed at the same time and well in advance so you can get the hours you need to feel unbeatable. If your morning routine starts at 6 a.m., then at 11 p.m. you must have already fallen asleep. This means that an hour before, you must stay away from external artifacts and stimuli that keep you awake.

Current evidence supports the general recommendation to get 7 or more hours of sleep per night on a regular basis to promote optimal health among adults ages 18-60. Individual variability in the need for sleep is influenced by genetics.

8. Lower the Room Temperature

Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases.

If your room temperature is too warm, you might have a hard time falling asleep. Setting your bedroom to a cool temperature between 60–75°F (15–23°C) could help.

Individual preferences will vary from person to person, so find the temperature that works best for your body.

9. Practice Yoga, Meditation and Mindfulness

When you are stressed, you tend to have difficulty falling asleep. Yoga, meditation and mindfulness are different tools that helps to calm your mind and relax your body. Moreover, they have been shown to improve sleep.

Yoga encourages you the practice of breathing patterns and body movements that release stress and tension accumulated in your body.

Meditation can enhance melatonin levels and assist your brain in achieving a specific state where sleep is easily achieved.

Mindfulness may help you maintain focus on the present and reduce worry while falling asleep.

Practicing one or all of these techniques can help you get a good rest at night and wake up re-energized.

10. Avoid Naps During the Day

Due to poor sleep at night, people feel sleepy during the daytime. This often leads to daytime napping.

While naps of short duration have been linked to improvements in alertness and well being, there are mixed opinions about the effects of napping on night-time sleep.

Some studies have shown that regular, long naps or late naps may lead to poor night-time sleep quality and even sleep deprivation.

Another study found that old adult’s peoples who napped frequently had lower quality night-time sleep, more depressive symptoms, more limited physical activity and were more likely to be overweight than those who rarely took a nap.


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