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6 Tips To Help You Sleep Better

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More and more scientific studies show that lack of sleep can affect your health. Getting enough rest is not a whim for the body, but a necessity! If you have difficulty falling asleep, remember that there are tips for better sleep that work.

Still, millions of people around the world suffer from insomnia caused by everything from medical ailments to stressful situations. What to do when you can’t sleep? How to sleep well at night?

We tell you what the causes of sleep disorders are, and what you can do to ensure that you comply with the recommended hours of rest and that you adopt healthy sleeping habits. Take a look at these 6 tips to sleep better and fall asleep easily.

Top 6 tips to sleep better at night

1. Create a routine before going to sleep

If you’re stressed or having trouble falling asleep, create a routine to help you wind down. You can take a warm bath, spray your bedroom with lavender essence or drink relaxing infusions. Of course: make sure they do not contain theine, because that will stimulate your body!

One of the best tips for better sleep according to experts is to get your body used to a schedule. Force yourself to go to bed and get up at the same time every day. In this way, you will not alter the circadian rhythms, thus promoting a more restful sleep.

2. Adapt the bedroom for rest

Your environment can greatly affect sleep. Therefore, try to apply some positive changes that promote restorative sleep. Temperature is a factor that reduces the quality of sleep, regardless of the number of hours you rest.

Make sure to keep your room at a temperature between 18ºC and 21ºC. Linenly bamboo sheets Australia advises that sleep temperature is also important, this means temperature regulating sheets and bedding (either bamboo or various cottons). You should also keep the space dark with warm tones to promote better rest.

3. Get organized during the day

Some activities during the day can prevent healthy sleep. Try to stop drinking caffeine after 6 pm. Changing beds won’t help you fall asleep either. Avoid sleeping away from home for work or personal reasons.

In addition, natural light promotes relaxation. A walk after work or going for a run in the morning will allow you to receive sunlight during the day.

4. Make sure you adopt a healthy posture to sleep better

Other tips for better sleep are based on body posture. In fact, your position can affect the quality of your sleep. Some popular positions, like sleeping on your stomach, are surprisingly bad for your body.

Opt to sleep on your back. In this way, you will support your spine and prevent gastric reflux. If you suffer from apnea or snoring, it is better to sleep on your side to improve the quality of your rest.

5. Get a good mattress

It is useless to correctly apply some tips to sleep better if the mattress you rest on is not the right one. Do you wake up and feel that your body has not rested? If you tend to do it on your back, a hard mattress is preferable. However, if you lie on your side, a less firm model will allow your shoulder to sag slightly to find a healthier position for your back.

6. Rule out a sleep disorder

Stress is one of the most common causes of insomnia. Keeping a journal where you record the problems you are experiencing can also help you identify the source of your anxiety.

If the problem persists after exhausting all options, it is important to put yourself in the hands of a specialist. Stress could end up chronically affecting your health. See a doctor to see if there may be an underlying medical cause.

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What is skin fasting? Summary / effect and method summary!

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This is a special feature on “skin fasting”, which is attracting attention among beauty enthusiasts. Skin fasting is a beauty method in which you refrain from skin care and make-up and spend time without applying anything to your skin. We have summarized the outline, effects and word-of-mouth of skin fasting, which is said to restore the skin’s original barrier function and moisturizing function to make the skin beautiful.

What is skin fasting? Introduction of the outline

Skin fasting is one of the hottest skin care methods for beautiful skin among celebrities and cosmetologists. Fasting is associated with fasting, but skin fasting means refraining from using skin care cosmetics such as make-up, toner, and cream.

A beauty method that aims for beautiful skin with the original power of the skin

In skin fasting, the burden on the skin is reduced by not applying anything to the skin, and the power of the skin’s original barrier function and moisturizing function is evoked to normalize turnover and aim for beautiful skin. The ideal way to fast your skin is to only wash your face with water or lukewarm water. However, some experienced people say that it is better to moisturize the skin properly.

Choose the method that suits you without overdoing it

If you have many opportunities to meet people at work, you may not be able to stop making up during the day. As I will explain later, there are several ways to fast your skin, such as “only at night” or “only on holidays”. You can choose the method that suits your skin, so be flexible according to your condition.

What is turnover?

The word “turnover” is often heard in terms related to skin care and beautiful skin. Do you know what it means? Turnover is simply “skin metabolism”.

Thanks to the turnover, the “scab” heals

I think everyone has the experience that the wound was healed when the “scab” that had fallen off was peeled off. Turnover is also related to this flow of “scab → healing”. A turnover takes place under the scab, creating a new epidermis that heals the wound.

The end of the turnover is “dirt”

Even if the flow is not as exaggerated as a scab, the turnover is done throughout the body. Skin cells are born more and more inside the epidermis and are pushed up to the surface of the skin. The skin is layered, and the “stratum corneum” that you often hear is the epidermis near the surface. When old skin cells are pushed up further from the stratum corneum, they become “dirt” and peel off. The cycle from the birth of skin cells to the formation of dirt is the flow of turnover.

Turnover speed depends on age

Human skin is constantly being reborn, but the speed of turnover depends on age as it is associated with metabolism. A typical turnover in the thirties is a 45-day cycle, but in the younger ages, skin turnover occurs in a shorter cycle. Compared to adults, babies have fresher skin because of their active metabolism and shorter turnover cycle.

Normalization of turnover can be expected to have a beautiful skin effect

Of course, there are individual differences, but if you can activate the metabolism of the skin and normalize the turnover, you can expect a healthy skin-beautifying effect with a smooth texture according to age. There are a few things to keep in mind, but the skin fasting I’m about to introduce is one of the ways you can adjust your turnover.

Skin-beautifying effect that can be expected from skin fasting

What is the “ideal skin” you can expect from a skin fast? Since each individual feels differently, some people may feel that it is not effective, but we have summarized three effects that can be expected from skin fasting.

① Smooth and smooth skin effect

The act of applying friction to the skin, such as washing the face, may be an excessive burden. With skin fasting, you can wash your face only with water or lukewarm water, and minimize makeup, so you can aim for smooth and beautiful skin with less burden on the skin.

Sometimes the pores are less noticeable

Even if you are concerned about loose pores, if your skin is smooth and fluffy, you may find that pore openings and keratin plugs are less noticeable. Conspicuous pores are one of the major skin problems, so it is worth trying this alone.

②Beautiful skin effect that does not suffer from acne

If you fast your skin, your skin will react directly to your health and dryness. Skin care cosmetics will no longer be overly moisturized and will return to the original moisturizing balance of the skin.

Sometimes you can get rid of your worries about shine and acne

Some of the people who actually fasted their skin changed their skin quality from shiny oily skin to smooth skin. Of course, there are individual differences, but if the excessive secretion of sebum is suppressed, the clogging of the keratin plugs will be cleared, and the problems of sagging pores and acne may be resolved.

③ Beautiful skin effect with inconspicuous pores and keratin plugs

Sebum also acts as a moisturizing barrier for the skin. For skin fasting, refrain from using cleansing and facial cleansing foams, and aim for a proper sebum balance by suppressing excessive sebum removal. If excessive sebum removal is suppressed, excessive sebum secretion will be eliminated, and the effect of eliminating pore clogging and making pores and keratin plugs inconspicuous can be expected.

Makeup is boring in pores and keratin plugs are inconspicuous

During skin fasting, excess sebum is not secreted and loose pores are easily resolved, so makeup stains such as foundation that tend to clog the pores are less likely to remain. Refraining from makeup due to skin fasting may solve the problem of conspicuous pores and keratin plugs.

How to fast your skin “Authentic Edition”

If you want to start a skin fast, many people think that it is a “standard method”. For such people, we will introduce a standard skin fasting method. However, be aware that it is actually the most difficult and hard way to do it.

 

“Authentic” skin care methods

“Do not put anything on your skin” is the basis of authentic skin fasting. However, if you stop all skin care products such as lotions and creams that you usually use at once, it may cause stress on your skin and cause skin irritation. It’s a good idea not to overdo it, but to gradually reduce it while watching the situation.

Specific method and precautions

According to the reviews of experienced people, when they are just starting to fast, they often have rough skin such as “itchy skin”, “shiny skin”, “acne” and “dryness”. Itching and changes in skin quality can be painful, but not ineffective. According to experienced people, these rough skins are temporary and are often called “improvement reactions” because they often improve the condition of the skin when it calms down.

“Authentic” makeup method

The ideal for authentic skin fasting is to “do nothing on the skin” without applying cover makeup or make-up that burdens the skin. Please refrain from using foundation or lipstick.

UV care is done

If you are outdoors for a long time during the day, you need to take measures against UV rays. Ultraviolet rays are a burden on the skin and can cause skin problems such as age spots in beauty. Take measures with a parasol or mask, or use sunscreen that can be removed with soap.

How long will you continue to be “orthodox”?

Skin fasting is a beauty method that is ineffective in a few days. The standard turnover cycle for people in their 30s is 45 days, so continue for at least one to one and a half months. If the balance of water and oil in the skin is improved and the sebum balance is adjusted, the keratin plugs will be eliminated and acne and sagging pores will be less noticeable.

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Why Practice Yoga In the Nature

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There is a tendency to associate the practice of yoga with sites enabled for this purpose, either in a specialized center or in an isolated room in our own home. However, yoga can be practiced in the middle of nature. Now that the good weather is approaching, it is a good time to start practicing yoga outdoors. 

Practicing Yoga Outdoors

There is no doubt that yoga, in itself, brings great benefits, regardless of where it is practiced. However, the simple contact with nature and exposure to natural elements constitute a source of health and vitality. If we take advantage of our moments or walks outdoors to practice yoga, and discovered the relaxing effects of yoga for yourself and love outdoor activities? Then Yoga Weekend Switzerland is a perfect break from the routine.

The clear sky, the greater amount of oxygen, the sunlight, the invigorating air of the forest or the sea, provide a plus of energy and make our asanas and breathing exercises, be of higher quality and have more impact on our physical and mental health.

Outdoor Yoga In Nature

Although practicing yoga outdoors does not necessarily require accessories, it can be useful to provide ourselves with a simple yoga mat to perform the asanas on the ground and/or some natural complement that protects us from the sun; like cork caps. In addition, we can place our mat in a practical and comfortable bag for its transfer.

Sharpen Our Senses Outdoors

Outdoor yoga by practicing yoga outdoors, the senses are sharpened, since by placing our mind in a state of silent concentration, we better and more vividly capture the external stimuli that nature offers us. The song of the birds, the swing of the waves or the wind become more intense and present.

Also, practicing yoga outdoors makes our sessions even more enjoyable; because natural stimuli tend to distract our mind, forcing us to sustain attention, which strengthens the ability to recognize and avoid mental dispersion during meditation. The practice of yoga outdoors becomes a challenge, because It forces us to stay focused on the exercises and asanas. The cold, the heat, the sounds, the wind and the insects become teachers; a challenge that invites us to improve our ability to meditate in everyday life.

Is free

Regardless of the expense that transportation or travel to certain natural environments may entail, practicing yoga outdoors is completely free. Also, how to put a price on a beautiful sunset on the beach, the mountains, the song of the birds, the fresh breeze or everything that connects us with ourselves and our closest environment?

 Outdoor Yoga

Another great advantage of practicing yoga in nature is the time factor. We can extend our session as long as we want and end it at any time.

The advantages of practicing yoga in nature are innumerable. Do not hesitate, take advantage of the opportunity that the good weather offers us and that the days are getting longer. Dare to practice yoga outdoors.

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What Are The 3 Types Of Diabetes?

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Diabetes

Diabetes is a chronic and lifelong disease that affects the ability of your body to turn food into energy. Insulin is the hormone that regulates how your body uses glucose as energy. However, if your body does not produce enough insulin or does not use insulin effectively, you develop diabetes.

Types Of Diabetes

There are different types of diabetes depending on how much insulin your pancreas produces or how your body uses insulin. The three main types are:

Type 1 diabetes

Also known as juvenile-onset or insulin-dependent diabetes, this type of diabetes is mainly diagnosed in children, young adults, and teenagers. Only 5-10% of the people with diabetes have this type of diabetes.

It happens due to an autoimmune condition where the body attacks the pancreas, making it unable to produce insulin.

Another cause could be faulty beta cells, which the pancreas uses to make insulin. Type 1 diabetes symptoms develop fast and could be fatal. Some symptoms include extreme hunger, frequent urination, weakness and fatigue, increased thirst, blurred vision, unintended weight loss, and bedwetting in children.

Once you develop type 1 diabetes, you have to take insulin daily, which is why it is known as insulin-dependent. To administer the inulin, you need to use injections or insulin pumps. Currently, nobody knows the cure or how to prevent type 1 diabetes.

You can also manage the disease by living a healthy lifestyle, getting regular health checkups, and managing your blood sugar levels.

Type 2 diabetes

This is the most common kind of diabetes in adults, usually in 95% of the adults who have diabetes. This type of diabetes happens when the pancreas does not make enough insulin or when it does not use the insulin effectively.

Unlike type 1 diabetes, the symptoms of type 2 diabetes develop over time, which means that you might not notice the signs. If you have any risk factors of getting the disease, ensure your blood sugar levels are tested often.

Type 2 diabetes mainly occurs in people who have insulin resistance or obesity. While it may not be as aggressive as type 1 diabetes, it could become fatal if not correctly cared for and medicated.

You can prevent or delay the progression of the disease by losing excess weight, exercising, quitting smoking and excess alcohol consumption, and eating healthy.

Gestational diabetes

This type of diabetes occurs in pregnant women, especially during the second and third trimesters. It happens because of metabolic demands, hormonal changes, and environmental and genetic factors. If you get this type of diabetes, it increases your child’s chances of getting health complications.

The high blood sugar levels in the mother’s blood get circulated into the placenta and could affect the child. The good news is that this type of diabetes goes away once you give birth. However, it increases your chances of getting type 2 diabetes in the future.

Your child could also become obese in their early years or as a teen and also have high chances of getting type 2 diabetes in the future.

If you have developed diabetes or have any risk factors, you need to look for diabetes info on different platforms to know about the symptoms and how to manage it. One of the best online sources for diabetes info is Tandem Diabetes Care which has information about all types of diabetes.

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