In 1964, Randy Gardner was awake for 11 days and 25 minutes. He holds the record for the longest time a human can go without sleep. This was really a rare case, but many of us suffer from insomnia at different periods of our lives. Lack of sleep can negatively affect the body and mind, and it is important to know how to combat this state.

We want to share with you these practical tips on how to combat insomnia and increase the quality of your sleep.

Proven Tips to Sleep Better at Night

Choose The Right Sleeping Pose

If you have trouble sleeping, take a closer look at the sleeping position you choose most often.

Sleeping on your back is one of the best ways to combat insomnia, as it allows your head, neck, and spine to rest in a neutral position. Although this sleeping position is not that popular, experts are sure that it is one of the best options for healthy sleep.

A fetal sleeping position can restrict breathing and cause joint or back pain in the morning. According to statistics, 41% of adults choose the sleeping position of the fetus, which is when they lie on their side with their knees bent. Although this position is recommended for pregnant women (as it improves circulation), it may not be as good for others.

Sleeping on your stomach is probably the worst option for healthy and peaceful sleep. It is difficult to keep your spine in a neutral position while lying on your stomach, which can negatively affect your back and neck. Also, this form of sleep can lead to numbness due to the tremendous pressure on the joints and muscles.

Get Rid Of Your Old Mattress

A bad mattress can also be responsible for your insomnia and other sleeping problems. Experts say that if your mattress is over 7 years old, it’s time to see if it still supports your body adequately when you sleep.

Different parts of our body put different pressures on the mattress and, as it ages, it loses its ability to support the body and ensure good sleep. There is a wide range of mattresses on the market and you can choose the best option based on your body shape, any health problems you may have, and your budget.

Try A Diy “Sleepy Dust” Recipe

If you can’t sleep or wake up suddenly in the middle of the night,  try this “sleepy dust” recipe, for which you’ll only need a little cane sugar and sea salt. Sugar has a calming effect, while salt helps the body control its adrenaline levels. Put the mixture under your tongue and it can help you solve your sleep problems.

Practice Evening Journaling

If your thoughts run in circles, it can increase your anxiety level and prevent you from falling asleep. Before going to bed, take 15 minutes to write down all the positive events that happened during the day.

This technique will help you focus on the good things, reduce your stress and anxiety level, and improve the length and quality of your sleep.

Limit Your Naps

Many of us think that taking a nap during the day is a good way to catch up on the sleep you lost the night before, but that’s not how it works. Naps can lower the quality of your night’s sleep, but if you can’t do without them, make sure you don’t take long or nightly naps.

Studies have shown that those who nap for more than 2 hours or those who sleep between 6:00 6 p.m. and 9 p.m. have the worst quality of night’s sleep. If you don’t want to risk sleeping, take a nap during the day (before 6 p.m.) and avoid naps that last longer than 2 hours.

6 Hacks for a Good Night’s Sleep That Actually Work

• Hacks for a Good Night’s
• At February 22, 2022
• Leave a Comment

Read More

 We often get so focused on burning calories through special exercises and workouts that we forget how wonderful our body is and how completely capable it is of burning calories on its own.

In fact, it’s very efficient as long as you help it. Every small cell in the body plays a role in your metabolism, the process of converting food into energy. The faster your metabolism, the more calories your body burns.

We care about our readers and want to share this information so that you can stay healthy and happy.

Things That Slow Your Metabolism

7. A Weird Eating Schedule

Studies show that a random feeding schedule can lead to weight gain. Your body just doesn’t know when it will have a chance to get more food and tries to slow everything down, just in case.

Solution: Find out which diet is right for you and stick with it.

6. Lack Of Sleep

Not surprisingly, people who don’t get enough sleep don’t have a lot of energy, which means they would consume fewer calories during the day.

Solution: Although it is not always so easy, find a way to get enough sleep. Try using special applications or drink herbal tea before bed.

5. Not Eating Enough

If you cut calories too much, your body will go into starvation mode and your metabolism will slow down, trying to retain as much fuel as possible.

Watching your calorie intake is essential if you want to lose weight, but it doesn’t go too far. Nutritionists recommend reducing approximately 200 kcal for healthy weight loss.

4. Sitting For Too Long

If you spend most of the day behind your desk, you should be aware that sitting for a long time can affect your metabolism.

Many studies prove this, and many companies encourage their employees to do some simple stretches and movements every 30 minutes.

5. Not Getting Enough Calcium

Getting enough calcium is extremely important when it comes to regulating your metabolism.

If you don’t like milk or are lactose intolerant, it’s not a problem, as there are many calcium-rich foods and you can definitely find something you like.

2. Lack Of Protein

Protein plays a very important role in achieving and maintaining an ideal weight. Compared to carbohydrates or fats, protein has a relatively high TEF (thermal effect of food), a parameter that measures the increase in metabolism that occurs after digestion.

Plus, you feel full and end up consuming fewer calories.

6. Lack Of Resistance Training

Resistance training increases muscle mass, and having a greater amount of fat-free mass can significantly increase the number of calories you burn during rest.

Doing even a minimal amount of resistance training can make a noticeable difference.

Do you know anything else that can be added to this list? Talk about it in the comments below and share this article with your friends and family.

6 Everyday Habits That Slow Down Your Metabolism and Lead to Weight Gain

• Weight Gain
• At February 21, 2022
• Leave a Comment

Read More

 According to statistics, we all spend around 1.5 years of our lives in the bathroom. And we spent about 6 months showering. There is nothing surprising in this fact because hygiene plays an important role in our lives.

But few people know that there are some things we do wrong in the shower. We collected 8 of the most common mistakes everyone makes when taking a shower.

Common Showering and Bathing Mistakes

Mistake № 1. We Don’t Take A Shower After A Workout:

Some people think that the only reason they should shower immediately after training is the smell. But in reality, there are other reasons: sweat stimulates the production of bacteria on the skin that can cause rashes.

Therefore, we recommend that you shower as soon as possible.

Mistake № 2. We Shave Our Legs Before Having A Pedicure Done:

Do not shave your legs before undergoing a pedicure. You can get an infection from small scratches on your feet.

Mistake № 3. We Don’t Take Contrast Showers:

Before you finish showering, turn on the cold water tap for 30 seconds. This will increase your resistance to stress, strengthen your immune system, and work as an antidepressant. But don’t forget that taking a contrast bath before bed can lead to insomnia.

Mistake № 4. We Take A Shower And Wash Our Hair Every Day:

People with thin or weak hair should avoid washing it every day. The best cadence to wash your hair is twice a week so that the hydration of your hair is balanced.

Also, don’t forget that bathing tends to irritate and dehydrate the skin, as the water kills beneficial bacteria. This can increase the chances of skin infection.

Mistake № 5. We Wrap Our Wet Hair In A Towel:

After getting wet, our hair is very vulnerable and easy to break. To avoid this, it is recommended not to wrap the hair with a towel after showering. Also, due to the heat, the sebaceous glands start to work more actively, which makes the hair look less clean and tidy.

Mistake № 6. We Forget About Cleaning The Shower Head:

If you have been using a shower for a long time, you may notice a plaque that can be dangerous to your health. Scientists have discovered that there may be bacteria in showers that can cause lung disease.

Mistake № 7. We Don’t Use The Soap Dish Correctly:

If you have a soap dish in the bathroom, make sure the water drains out. Otherwise, the bacteria can breed directly on the bar of soap.

Mistake № 8. We Leave Our Razor In The Shower:

To prevent bacteria from growing on a razor, let it dry on a towel. You should also change the blade regularly.

We hope this advice is helpful to you because there is nothing more valuable than health. Do you have any other tips that you would like to share with us? Let us know in the comment section below.

8 Shower Mistakes That Can Adversely Effect Out Health

• Shower Mistakes
• At February 15, 2022
• Leave a Comment

Read More

 Don’t get enough sleep and end up feeling tired all day? It may seem that simply changing your sleep schedule will solve the problem quickly. However, there are factors that affect the quality of our sleep that we never think is to blame for our sleepless nights.

And they make us feel worse and worse every day, but we continue to maintain these harmful habits. We collected some non-obvious reasons why you still feel tired after sleeping, which is considered a substantial amount.

Habits That Are Ruining Your Sleep

You Go To Bed Hungry

Maybe you’re on a special diet and don’t eat after 6 PM or you just don’t want to put too much work on your body before bed. Of course, overeating is a problem for sleeping well, but hunger will not make you sleep better either.

When you are hungry, you sleep poorly, even if you dream of cookies. That’s why a small snack an hour before bed (about 150 calories) is a great idea. This will give your body enough energy to help you fall asleep, oddly enough.

The increased level of insulin in the blood leads to the production of serotonin which improves the quality of sleep. The best foods to eat before bed are nuts, some turkey, and non-sweet fruits.

You Took A Nap During The Day

A healthy adult does not need to take a nap during the day, but people tend to fall asleep on the couch in front of the TV, on a bus, or elsewhere. If you take naps during the day, the quality of your sleep at night may deteriorate.

In addition, there is a type of insomnia that only occurs on weekends: When a person slept a lot on a weekend morning, they could not sleep at night and felt absolutely terrible on Monday morning.

If you’re sleepy during the day, it means it’s time to get up and stretch your legs. Your oxygen flow will increase, your blood circulation will improve, and you will feel much better.

You Often Skip Breakfast

Breakfast apparently has nothing to do with sleeping at night. However, breakfast turns on your biological clock. Once the body receives some energy an hour after waking up, it starts counting the time before going to sleep at night.

Also, breakfast regulates metabolism. When you take very long breaks between meals or skip breakfast, your brain thinks you might be hungry. Thus, between meals stress hormones (cortisol and adrenaline) are produced that can cause insomnia.

You Forget To Clean Your Bedroom

Even if you don’t seem to care about the clutter around you, your brain doesn’t think so. Clutter influences the subconscious. It is believed that our brain memorizes everything around us and if the last thing you saw before going to sleep was chaos, your sleep will also be chaotic.

Also, sleeping in the dust never made anyone feel good. One of the dustiest things we often forget is curtains.

Try to limit the number of things you have in your room and clean as often as possible to make it easier for you to breathe.

The Room Is Too Hot

It is very difficult to say “no” to a warm room if you do not like cold. But even if you think you are more comfortable sleeping in a warm room, at night a high temperature will only lower the quality of your sleep.

If sleeping with the window open is difficult for you in winter, just open the window for 10 minutes before going to bed. The best temperature for sleeping is around 70 ° F-71 ° F.

You Sleep On Your Belly

Each person has their favorite sleeping position, and psychological tests often attempt to interpret people’s character traits by the way they sleep. However, there are good and bad sleeping positions.

People sleep better if they sleep on their back or side. The abdominal position is considered the worst because, in this position, the spinal cord and muscles do not relax, the chest is tight, and breathing is difficult.

This position is especially bad for people with cardiovascular problems, lung disease, or atherosclerosis.

It is very stressful to stop sleeping in your favorite position, so you should make the transition smoothly.

All the Ways You’re Ruining Your Sleep and How to Stop

• Run morning
• At February 13, 2022
• Leave a Comment

Read More