Tips for sleep better and more efficiently are simple. There is no brainer and new inventions. People of all ages must sleep at least 7-9 hours. During sleep, the whole body rests and rejuvenates. The good night’s rest depends on few factors.
Turn Off The Electricity
You know that keeping the phone close to your head can affect the brain. It can interrupt sleep and harm the health. There are cases associated with tumors after continually holding phones by the side.
Electricity can affect sleep because electromagnetic field is not a natural thing for the body.
Besides it, the blue light from devices interrupts the production of melatonin, the sleeping hormone. This hormone promotes sleep.
You can read a book before the sleep. It will relax you and prepare for the night’s sleep.
Have The Last Meal At Six P.M.
People can have heartburn after full meals late at night. The whole stomach does not let easily to catch sleep. Skipping alcohol and food with caffeine will allow you to sleep easier. Full stomach feels heavy and does not allow you rest. Besides it, you can gain more calories, especially if you do not burn them during the day.
It is advisable to eat more food with fibers and without saturated fats during the day. The body can digest meals easier and benefit from proper digestion and elimination thanks to fibers.
Walking
Walking is the accessible and affordable exercise for everybody at any age. You can pick a pace and walk as much as you want. Starting from short distances and adapting to loner walks will let your body produce sleeping hormones for a night.
Besides it exercises to strengthen the heart and vascular system. Studies show that people who walk at least half hour four times a week have a better sleep compared with those who stay at home.
Preparing Yourself For Sleep
It is advisable to dim lights at least half hour before sleep, turn off electric devices. The bedroom is for rest. Any light is not desirable. The darkness must come real that you cannot see your hand. If you cannot reach this level, you can use the sleep mask.
Some people use light music for setting a sleepy mood. There are apps on a phone which can play light sounds which turn you into the sleeping mode.
White noise machine can help you too if you cannot easily to dive into sleep kingdom.
Thinking About Daytime Nap
Some people like to have a daytime sleep. One hour is excellent, but if you have problems with going comfortably to sleep at night, you can skip it and see how it works for you.
Sleep Medicine
According to Consumer Reports, there is no significant effect on sleep when people use drugs. Besides it, there are side effects. People who use over-the-counter sleeping aids such as Benadryl Allergy, Sominex, and generic, have been linked to possibly dementia and worsened cognitive ability.
For example, some of the certain prescription pills can double risks of falls and hip fractures in older adults.
Sleep aids are useful for people who travel and cross more as six time zones and want to sleep on the plane.
Consumer Reports emphasize the importance of avoiding prescription benzodiazepines such as alprazolam( Xanax or generic). They have links to more than double the risk of fall, car accident, or hip fractures in older adults.
Natural Aids For Sleep
One of the strong and without side effects natural sleep ais is Insomnitol
Timothy Ferriss prefers teas. The Yogi Soothing Caramel Bedtime tea made miracles for him. California poppy extract works too.
What To Do If Nothing Does Work?
Seeing the knowledgeable health practitioner could be a right decision. The doctor can recommend cognitive behavioral therapy ( CBT-I). This therapy oriented to the change of sleeping habits.
The American Academy of Sleep Medicine recommends CBT-I oversleep drugs. It can work as the treatment for chronic insomnia.
Besides it, there is an online option for those who do not have a sleep center close to them. The online program is SHUTi( myshuti.com). The study published in JAMA Psychiatry shows that people saw improvements after nine weeks and we’re sleeping fine a year later.
Do you have any experience how to improve sleep?
Safety from the sun is more important as it was a few decades ago. Having a suntan was a sign of health. Now people concerned about increased risks of skin cancer. You can easily protect yourself and your loved ones if you follow some rules.
Clear UltraMist spray with SPF 50+
active ingredient is zinc oxide of 20 percent.
no chemicals which could harm the environment. The added green tea acts as the potent antioxidant.
Fun must be mandatory for everybody, not just for children. Fun activities and adults are compatible. However, most of the grown-ups have the stiff upper lip or forget how to be happy at all.
Do you think that bikes are just for children or for teenagers who do tricks and run fast? Everybody can ride one. It is not a big deal. However, you will have fun, improve your health, and will change your environment.
Do you think that you need to have a big porch to hang swing? It is enough to have a sturdy tree, a good quality swing and you will have fun as children do.
A picnic is a great way to be outdoors, enjoy food, and conversation with friends or family. It is fun because you outside tasting different food and sitting on the grass or the blanket.
The kite will let you be a child again, physically and mentally. I guess that you can find a park or open space where you can try playing with this heavier-than-air craft. If you could make it by yourself, it would be fun too.
Yes, magnesium helps anxiety. Mineral relaxes muscles, aids producing energy in mitochondria, provides support for brain, and it’s functions. Individuals who experience fear and anxiety, contain adrenaline made by adrenal glands. Adrenaline is the hormone, neurotransmitter, and medication which depletes calcium, sodium, potassium, and magnesium.
However, people who like scary movies, risky traveling or financial adventures, can be addicted to adrenaline. This hormone keeps you high and excited. The consequence is the depletion of minerals, magnesium as well.
There are many magnesium facts which show how we depend on this pure mineral.
I cannot stop thinking if musicians who are now playing and creating music in heaven would be still with us if they would take magnesium? I have in mind ReMag because this dietary supplement does not have 
How to lose weight and body fat question bothers everybody who wants to fit in jeans, look comfortable at the beach or just want to fit into society standards. I could tell that these norms are crazy and unacceptable for everybody who conscious about physical and mental health. However, it will be thousands of individuals who want find decisions how to fit into one or another piece of clothing.
You can start the day with protein-rich breakfast. In this way, you will not feel fatigue and dizziness after the big load of carbohydrates and caffeine.
long by the computer I feel that my but hurts and when I get up, I feel stiff and lazy. Sitting short periods of time will not harm you.
joy for a while. However, the enormous usage of sweets leads to the throw of balance in the body.
difference is how do we solve and conquer challenges.
us that we need to be afraid or that we are not safe.
Do you prevent depression? To avoid it, you need to know what it is. Depression can happen to anybody who is magnesium deficient, takes medication, lost job, spouse or favorite toy. History of depression in the family, harmful habits such as alcohol, smoking, overconsumption of sugar, the experience of stressful events, during pregnancy or after it can trigger the rise of anxiety, panic attacks or depression.
The syndrome of tiredness is a common condition for individuals at work. Previously men, who had high positions, suffered from the modern disease. Its name is chronic fatigue syndrome. Not only men think how to escape from the daily grind because they have plenty on their plates.
There are human beings who want to be perfect in every area of life. They do not take the vacation. They think that nobody else can perform in the same way as they accomplish their tasks. They pay attention to every detail. The fear of dis-attachment from job and te wish to control everything can create tension and restrict the ability to escape from the daily grind.
possible way. The meditation helps us to achieve the balance of thoughts and mind.
consume. Processed food and sweets do not have nutrients. Empty calories and the lack of vital nutrients increase cravings. We can find momentary happiness but gained weight can create problems.
Benefits getting up early morning are visible and massive enough that to not pay attention to it. I guess that you know Robin Sharma, the famous writer, and speaker. He writes the book the 5.A.M. Club. He advocates for early rising because you can accomplish more in the various areas.
same routine: