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. Also, keep the space dark. Warm tones also 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.

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.

In addition to the aesthetic side, the teeth have an important functional role: they cut and grind all the food that we consume, it is the first step of digestion which takes place in the mouth.

Preserving your teeth and taking care of your gum go hand in hand. Protecting your teeth starts very early, at an early age and continues throughout life. A beautiful smile with glowing teeth automatically indicates a healthy gum tissue.

To keep teeth intact and gum healthy, it is enough to follow good oral hygiene and a few instructions.
ORAL HYGIENE
Food chewed in the mouth leaves a deposit which is localized on the surface and between the teeth, between the teeth and the gum, this is dental plaque. This dental plaque accumulates bacteria. To prevent the formation of this plaque you should brush your teeth 2 to 3 times a day after meals. It is advisable to do this with a soft brush and fluoride toothpaste.

Brushing should last between 2 and 3 minutes and should be done from the roots of the teeth outward and with rotating movements to brush teeth and gums. It should cover all teeth and both sides.

The daily use of dental floss is also indicated to remove residues and dental plaque.
VISIT YOUR DENTIST REGULARLY
Your dentist is your health partner. As soon as you feel tenderness or pressure in your gums, toothache, or notice bleeding, see your dentist, he is qualified to diagnose and treat your condition before it gets worse.

Dental plaques lead to cavities. They are responsible for gingivitis (inflammation of the gum). Untreated or poorly treated, gingivitis progresses to periodontitis. It is the alteration of the tissues that support the teeth, this serious and advanced condition will cause the loss of teeth. For this reason, regular visits to the dentist prevent gingivodental damage which is often irreversible.

Regular consultation helps prevent all gum-periodontal problems. Your dentist can suggest descaling every 6 months to avoid all of these complications.
MORE PRECAUTIONS FOR YOUR TEETH AND GUMS
Adopt good food hygiene, avoid fatty foods, sodas and sugars. These are converted by bacteria in the mouth into acids which attack tooth enamel and lead to cavities. Eat more fruits and vegetables and opt for foods made with flour and whole wheat.

Your dentist will advise you which type of toothbrush and which fluoride toothpaste is best for your teeth and gum tissue. Change your toothbrush every 2 to 3 months.

Avoid cigarettes and the like that contain tobacco, which is the main cause of gum problems.

In this case, it is imperative to consult your dentist at the first symptoms (pain, hypersensitivity, bleeding, etc.) before the condition worsens.