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How To Get a Good Night’s Sleep?

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As we get older, our body clock changes so as our sleep patterns—Lacking sleep causes one to be grumpy and light-headed.

As time passes, the number of hours spent on sleeping will be reduced according to Dr. Karen Carlson, associate professor of medicine at Harvard Medical School and director of Women’s Health Associates at Massachusetts General Hospital. There will also be some visible changes in the way the body regulates circadian rhythms. It is known as the person’s internal clock, which controls one’s body to detect if it is night or day. As we age, it will be harder to catch some z’s and stay asleep for a more extended period.

We all experience having trouble in sleeping. This can be normal, but most of the time, this is a severe problem that needs medical attention.

If you have been experiencing trouble falling asleep or staying asleep, you may use some sleep medications in quest of more restful slumber. But, be mindful that these drugs can have side effects—including appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams.

You don’t need to withdraw sleep aids if you absolutely need them, but before you decide to use pills, try these eight tips to help you get a better good night’s sleep:

1. Exercise

Going for a walk every day won’t just trim you down, it will also keep you up less often at night. Exercise heightens the impact of natural sleep hormones such as melatonin, according to Dr. Carlson. Postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less.

2. Save the bed for sex and sleep

The bed must be a comfort zone to be a stimulus for sleeping, not for wakefulness. Reserve your bed for sleep and sex; avoid doing your office works on your bed.

3. Keep it comfortable

Remove any distractions from your bedroom, including your gadgets and ambiance. These can affect your sleep quality. Make sure your bed space is as comfortable as possible.

4. Create a sleep ritual

Reading bedtime stories when you are young is a comforting ritual done by your parents. Routines help warn the body and mind that it’s going to be time for sleep. Try listening to calming music, turning on a dim light, and adding some cool wind.

5. Eat lightly

Avoid sleeping when your stomach is grumbling or if you’re full. These may keep you awake, uncomfortable, and are considered to be distractions.

6. No to alcohol and caffeine

Do not eat chocolates at night. Chocolate carries caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect.

7. Pause the stress

If you’re working on a pile of lists on your work plan and think about it at night, these kinds of worries can trigger until the night: another distraction, another discomfort. Take the night as a time for you to rest, and the day as a time for you to work. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.

8. Get Checked

Having a hard time to move your legs, frequent snoring, and experiencing burning pain in your stomach, chest, or throat are symptoms of three common sleep disorders—restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. If these are hindrances on your rest time or sleeping time, try attending a physician to get checked and receive proper medications.

The tips mentioned above are proven safe and effective with the help of studies, research, and journals from experts worldwide. People at any age should feel comfortable on the night after a tiring day.

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Lady Gaga, Ray Dalio, and Oprah Swear That TM, a Meditation and Yoga Derivative. Works for Them

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Mental health is a major aspect of our well-being. It affects everything else, from decision-making to stress management. Meditation and yoga are key techniques in maintaining excellent mental health. However, there’s a trending derivative that’s currently making the rounds among celebrities—Transcendental Meditation (TM).

Personalities at Twitter, including Square CEO Jack Dorsey and Beyonce swear that this new technique works as it helps them improve creativity, control stress, and boost energy levels.

During Oprah Winfrey’s “2020 Vision Your Life in Focus Tour” conducted at Fort Lauderdale, Florida on Saturday, Winfrey and Stefani Germanotta aka Lady Gaga discussed their love for TM and its corresponding benefits in their lives. These celebrities, including Bridgewater Associates founder Ray Dalio, share that they learned TM from their teacher, Bob Roth, CEO of The David Lynch Foundation.

What is Transcendental Meditation?

Transcendental Meditation or TM is an exclusive practice. Its followers—or would-be followers—are taught by certified instructors through a 4-day course that’s made available for $380 to $960, depending on the student’s level of advancement.

According to Roth, TM is a simple meditation technique that requires you to sit for 20 minutes twice a day while uttering a repeated mantra. In his 2014 YouTube video, Roth adds that TM differs from other meditation techniques because it “allows the active thinking mind to just, all of it to just settle down, and experience quieter levels of thought” as compared to other techniques that prompt you to focus on your breathing or observe your thoughts.

More Important Than Work

Winfrey, in her 2018 Super Soul Conversations interview with Amy Schumer, asserts that TM is “one of the most life-enhancing things [she] ever did”. After the said TM experience, Winfrey shared in her 2011 interview with “The Dr. Oz Show” that she hired a TM coach to teach her Harpos Studios production crew how to meditate.

She says that her staff would, then, take a couple of breaks each day as the practice of meditation is “more important than the work you are doing. [TM] brings a kind of energy and an intensity of energy, an intention that we have never had before.”

Reason for Success

In his 2018 Facebook post, Dalio attests that TM is possibly “the single most important reason for whatever success [he’s] had.” Dalio, 70, shares that he first came across TM during his early 20s. In his book entitled “Principles”, he says that TM “has enhanced my open-mindedness, higher-level perspective, equanimity and creativity. It helps slow things down so that I can act calmly, even in the face of chaos, just like a ninja in a street fight.”

Dalio asserts recommends those who are curious about the positive effects of transcendental meditation to get a copy of Roth’s 2018 meditation book, “Strength in Stillness: The Power of Transcendental Meditation.”

End Thoughts

Meditation and yoga have long been used to correct certain mental health issues. Recent studies report that transcendental meditation, a newer derivative of these techniques, poses possible health benefits. In a 2009 research, experts discovered that young individuals who practiced TM for 3 months displayed lower levels of anxiety, anger, depression, hostility, and even blood pressure.

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Love in the Time of Coronavirus: Dating During Covid

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The coronavirus heavily impacted so many areas in our lives. Finding love, a common preoccupation especially among singles all around the world became even more impossible as lockdowns were established to halt the rapid spread of the COVID-19 infection. A multitude of dating apps suddenly sprung up to cater to the loveless, allowing more people to mingle online instead of offline.

Dating Coronavirus

When quarantine measures first occurred in the early part of 2020, Alan McMahon, a 29-year-old freelance production manager, subscribed to the $30 monthly subscription on one of the dating apps, Hinge. There, he met Brooke, his current girlfriend.

The two eventually decided to hike across the Runyon Canyon, Los Angeles’ popular and scenic trail. During the said hike, they became increasingly at ease with each other until they decided to remove their masks. That was the time when Alan knew this date was different. “All caution was thrown to the wind,” asserts Alan, referring to the famous coronavirus protocol of wearing masks while in the presence of other people.

That was a few months ago. Now, the couple are still together, splitting their time together between her Long Beach apartment and his West Hollywood one. Both have accomplished the impossible and found love during COVID-19.

Alan believes that he has “found his soul mate during the most unlikely of times”. They are hoping to get married in Vegas as soon as the chapels open there.

Dating Exclusively

While this sounds like a perfect, if not improbable, reality for all, dating sites have become even more popular as more and more single people hope to find someone to be with online. Experts assert that the current pandemic has actually made it even more convenient for singles to find possible matches.

“Because we have this dedicated time to find love, there are no distractions — you’re not a bar looking at people around you or looking at your drink. Everyone’s more present and they are more conscious about the way they are showing up to these virtual or real-life dates,” shares Yue Xu, co-host of the ‘Dateable’ podcast.

Indeed, more individuals find it easier to focus their attention to finding more serious, exclusive relationships as they are able to pick their matches using these dating apps. They get to pinpoint possible prospects using these apps’ feature of entering specific traits they may prefer and go on from there.

Love and Companionship

One of the greatest challenges pre-COVID-19 was that there were too many candidates out there. Everyone was preoccupied with work, studies, and other things. Now, however, people get the much-needed time-off from their regular, busy lives. Singles are provided the chance to look into their individual, isolated lives and realize the importance of companionship—and, ultimately, love.

Perhaps, one of the major lessons from this pandemic, then, is that we are all social beings—we all long to be with someone other than ourselves. Like Alan and his girlfriend, Brooke, love during Covid can still become a reality for single adults who continue to long for a partner to share their lives with. The internet is filled with many dating apps to help make that pervasive dream a reality.

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Beauty Care Tips Every Woman Must Know

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Every woman is beautiful in her own right. She does her routine with exacting femininity and grace that only makes her more attractive, not only to others, but also to herself. It is essential for every woman to know how to take care of herself—physically, emotionally, mentally, and spiritually—and cultivate a healthy self-image in the process.

For a woman, being beautiful is undeniably an added bonus. This does not, however, disregard the necessity of nurturing other intrinsic aspects including mental, emotional, and spiritual health. Nonetheless, it is essential to establish certain beauty tricks to maintain her looks.

If you are a woman, here are several beauty tips for you:

Green Tea is a Beautifying Agent

Green tea isn’t merely used to promote weight loss and detox. Use green tea to beautify your skin, as well. Used tea bags can serve a secondary purpose as they can be placed under the eyes to lighten those dark circles below the eyes. Green tea can also reduce swelling and eradicate those fine lines.

Removing Lipstick with Sweet Almond Oil

Sweet almond oil can be used to get rid of your lipstick. Dip a ball of cotton in some sweet almond oil and gently rub your lips with it. It’s a cheap makeup remover that can be used to remove all traces of makeup on your face, as well.

Avoid Cosmetics with Comedogenic Ingredients

Comedogenic ingredients in cosmetics clog your pores and irritate your skin. Acne and blemish concealers, for instance, might work well as they cover those dark spots on your skin. However, they can also further exacerbate sensitive skin and even clog your pores. Find alternatives that do not contain comedogenic substances like acetylated lanolin alcohol and ascorbyl palmitate instead.

Vaseline to Shape Your Eyebrows

Vaseline or its generic name, petroleum jelly, has long been used for a variety of purposes. You can also use it to shape your eyebrows. Dab a bit of Vaseline on a Q-tip and use it to groom your eyebrows and even have thicker brows in time.

Coconut Oil before Washing Your Hair

Coconut oil has many benefits. Massage a tablespoon-full of coconut oil in your hair 10 minutes before shampooing. It helps to thicken your hair strands, deepen its color, and even soften your hair.

Patch Tests for Each New Product

Before using new cosmetic products, make sure to do a patch test first. For hair coloring agents, dab a bit of the product behind your ears and leave it there for 24 hours. Do the same for new lotions and creams. If any allergic reaction develops, stop using the product.

Summary

It is highly essential for a woman to continue and improve her regular beauty routine. Physical beauty contributes to self-image and self-worth. Nevertheless, it is equally vital to check new products for substances that may only prove harmful for you in the long run. If at all, consult an expert or read about the different chemicals contained in your cosmetics before even using them on yourself.

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