Published on: 13 June 2018
Last Updated on: 12 September 2024
Good sleep is usually described as how a baby sleeps. A baby is likely to enjoy quality sleep because they have no worries or anything that could hinder that perfect sleep. However, as you grow up, sleep quality tends to deteriorate because of different factors associated with adulthood.
It is very important to have enough and good sleep as it has a significant effect on your body in terms of health and general activeness. You need to adopt the habit of sleeping early and having uninterrupted sleep time for about 7-9 hours every night. What should you do before bed to have a good night’s sleep?
Tidy your room. Study shows that people with clean and decluttered rooms tend to sleep better than those whose rooms are untidy and unkempt. Make your bed, fold your clothes and keep your room in order.
Finish up your daily chores. Once the day is over, you should have finished everything you had planned for that day. Wash that blue cantilever umbrella you had planned to by the end of the day. By doing so, your mind will be able to relax when you get into bed.
Eat dinner early. Most people will have their meals so late in the night that they end up sleeping late. It is better to eat early so that you can give the food time to digest. Doing that will actually help you sleep better.
Make your bed comfortable. This includes changing your bedsheets into clean ones and getting the right sized pillow and mattress. You should also get s blanket that will shield you from the cold at night and is soft to your body as well.
Take a warm bath. This helps to cool off your body and prepare it for sleep. Bathing with warm water will get your body temperature going down when you step into the cool bedroom from the shower. That helps induce sleep.
Set the room temperature. You do not want a room that is too hot to sleep in or too cold that you cannot sleep. Regulate the temperature to what you feel is comfortable for you.
Organize your thoughts. Going to bed with a lot of unorganized thoughts will keep you up for hours. Make sure you write down anything disturbing you and try to find a solution before you can sleep for better sleep quality.
Switch off electronics. Things like phones, laptops, and TV should be switched off 2 hours to sleeping time. The blue light produced by these gadgets is not so good for your eyes when you want to sleep.
Eat cherries. As I said, you should not eat right before bed. However, you can snack on some cherries as they are natural sources of melatonin which is a sleep-inducing hormone.
Block any light from outside. You could switch off your electronics but there is still light coming from the outside. Total darkness is the recipe for sleep. Use dark and heavy curtains to block any light coming from the outside.
Read a book. This is a good way to spend the last minutes before bed. Make sure the book does not require a lot of intellectual engagement and neither is it too exciting to take away your sleep.
Listen to soothing music. There are people who cannot sleep in total silence. If you’re one of these people, get some soothing music and play it in low tones right before you sleep.
Spray some lavender scent into your room. Lavender is associated with having a calming and sedentary effect on you. It will help you sleep much faster and better.
Conclusion :
Don’t deny yourself the opportunity to sleep better by ignoring some of these things that are necessary for a good night’s sleep. In fact, these things are very easy to do and they can have a tremendously positive effect on your sleep life.
Observe each one of them and make it a routine before you go to bed. Within a month or so, your body will have adapted to the change and you won’t have to keep a reminder anymore. You’ll be doing these things naturally.
Invest in good sleep and your body will thank you for it. Make sure that everything is done to your preference for an easy time.
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There are many painful illnesses that are not life-threatening in particular, and shingles are one of such illnesses. If you have ever had the chickenpox, even when you were a child, then you are at some risk of experiencing the discomfort of shingles. Shingle is an infection of the skin that is caused by the varicella-zoster virus. This is the same virus that causes chickenpox.
What Causes Shingles?
The varicella-zoster virus can remain dormant in a person's body for years after they have had the chicken pox. The virus attaches itself to the nerve tissues that are located close to your brain and spinal cord. However, not everyone who has once had chicken pox will get shingles.
Although the reasons for the reactivation of this virus is not quite clear, it seems to have to do with a less effective immune system. Research has shown that most older adults who have weaker immune systems tend to get shingles. While some of them might have other health conditions that weaken their immune systems, the general weakening of the immune system as we get older seems to be the primary reason.
Symptoms of Shingles:
The most noticeable symptom of having shingles is a painful rash on the body. This rash is often limited to one small section of the body. Usually, it manifests as a rash that wraps around either the right or left side of the trunk or torso.
Most people find out they have shingles when they visit a dermatologist to find out why they have developed a rash. The rash itself might cause pain, itching, burning or a combination of all three. Sometimes the sensations can become very intense and hard to ignore. The rashes are often sensitive to the touch and produce puss-filled blisters that crack open. When these cracked blisters dry, the skin turns crusty.
Other symptoms of shingles might include a fever, tiredness, headaches and a sensitivity to bright light. Some people might experience an upset stomach and nausea as well.
Treatments for Shingles:
The only way to prevent shingles is with a vaccine, the same kinds that are used to prevent the chickenpox. The most popular and most used are Shingrix and Zostavax. While both of them have been effective, there are a few reasons to be wary of Zostavax. There have been many reports that Zostavax can actually cause chickenpox and shingles in many people, including children. There have also been published warning that this vaccine causes keratitis or inflammation of the cornea.
Antiviral medications are used to slow down the development of the shingles rash. However, it's important to take these antiviral medications no more than about 72 hours after first experiencing symptoms. This is why a quick diagnosis is imperative. This means telling your doctor about any symptoms as soon as possible.
The pain and inflammation caused by shingles can be managed by over-the-counter pain medications like Ibuprofen, Acetaminophen, and Naproxen. However, if the pain and discomfort are too extreme, your doctor might prescribe pain medications that are more powerful.
Sometimes, numbing medications like Lidocaine might be suggested by a doctor. Other times, Capsaicin cream might be used to reduce irritation and inflammation. It's important to tell your doctor about any former skin conditions or serious illnesses you have had in the past. This can give your doctor a better idea of what kinds of medications and treatments will suit you best.
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Tequila is synonymous with many things - most notably face distorting shots in the very early hours of the morning - but ‘miracle cure’ has never been one of them. That is, until now.
Research is revealing that there might be more to this spirit than first meets the eye, including some surprising health benefits like stronger bones, improved digestion and reducing the risk of diabetes.
Stronger bones :
That’s right, Mexico’s Scientists at the Centre for Research and Advanced Studies have discovered that Tequila helps promote strong bones. How? Researchers found that the agave component of tequila actually enhances the absorption of calcium in the body!
And the benefits of calcium don’t stop at strong bones - your heart, muscles and nerves also need calcium to function properly. Some studies even suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.
So, why not get the most out of your milk by complimenting it with a bit of Tequila? (probably best to avoid mixing them together, though).
Improved digestion :
Much like drinking Tequila, the biggest issue with eating too much is standing up afterwards. If you find this the case then try sipping a little Tequila post-dinner, it may be just what you need.
This is because Tequila contains dietary fibre, inulin. Add to this a large number of probiotics found in the fructans, which naturally occur in agave, and you can be certain your digestion is well on track.
Diabetes preventative :
Tequila’s inherent digestive benefits are clear, but could it go as far as to help restrict the chance of someone getting diabetes? Researchers from the American Chemical Society believe so.
This clever-clogs found that the sugar component of agave (again) in Tequila, actually helps to lower sugar levels - a key factor in preventing diabetes. This is great news for fellow imbibers suffering from this life-changing disease as it eases some of the inherent issues that they come across when drinking alcohol.
A better hangover :
But enough with the notable health benefits, the one question all drinkers want an answer to is, what drink will give you the best hangover? Well, it looks like Tequila once again comes to the rescue, with agave providing your body with a modest barrier from the all-too well-known consequences of a big night. But not so fast!
Before you start throwing back warm shooters of Jose Cuervo in your local student bar, you need to understand that most of the unique health benefits of Tequila are linked to its primary ingredient, blue agave. Unfortunately, not all Tequilas are made with 100% blue agave, so you’ll have to be careful about what you choose.
Currently, Mexican law only requires Tequila producers to use +50% blue agave in their spirits which have led some producers (Jose Cuervo in their Especial, for instance) to use the very minimum, 51%. Choosing one of these Tequilas not only means that you’re missing out on half the amazing flavour, but also half of the amazing health benefits!
In other words, if you’re looking for a tasty Tequila that also doubles as a miracle cure-all, then we strongly suggest you look for something a little purer.
One of our personal favourites is Casa Dragones Tequila. Made from 100% blue agave, this Tequila was labelled by Conde Nast’s Epicurious as “The best Blanco tequila around”, with a smoothness that challenges even the finest malt scotch. Simply put, this tequila is the epitome of easy sipping - and with health benefits like stronger bones and improved digestion, how can you say no?
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There is no better time to quit alcohol than when you hit midlife. When you reach your 40’s, there is a feeling of urgency to evaluate how well you have been doing with the different aspects of your life. Your body is also sending signals that you can’t ignore. You could have arrived at this decision to quit drinking due to health reasons. You may have decided to stop because it is affecting your mental health and family life. Here are some specific explanations to encourage you to live sober.
1. No more morning breath
Admit it, you’ve done it more times than you think. You get hammered, you fall asleep on the couch, and you wake up with bad breath. You forgot to brush your teeth last night! You forgot to take a shower, and now you absolutely stink. This is worse if you wake up with someone wonderful beside you.
Alcohol makes your breath foul because it encourages the growth of harmful bacteria in the mouth and gums. The smell gets worse when the bacteria come into contact with certain foods such as cheese, onions, and garlic.
2. You won’t miss the hangovers
This is self-explanatory.
3. Your memory will improve, and so will your concentration
One of the biggest reasons people drink alcohol is because they loosen up after a tipple. Alcohol is a sedative, and indeed, it does momentarily make you feel less anxious. Once you’ve decided to quit, one of the things you will miss the most would be a scene like this:
You get home, put down your things, open the fridge, and get a drink.
You will have to re-learn how to relax if you skip the alcohol. When you depend on alcohol to relax, the brain’s neurochemistry changes in such a way that you become forgetful. However, after you quit and go through the initial stages of withdrawal, your brain will be able to adapt. Some people remark that when they stop drinking, a haze lifts. Suddenly, there is no mental fog.
4. You sleep better
A lot of people depend on alcohol to lull themselves to sleep. Because alcohol has a sedative effect, we mistakenly think that it is a sleep aid. Wrong! Alcohol may help you fall asleep, but it will disrupt your sleep. According to health experts, when you drink alcohol before sleeping some of these things might happen:
You wake up several times in the middle of the night
You don’t feel refreshed—you don’t have “deep sleep”, instead it is as if you are awake while trying to sleep (“shallow sleep”)
You wake up too early and can’t fall back to sleep
Unfortunately, when you quit drinking, your insomnia may get a bit worse until your body adapts. Walking around in the middle of the night is a common complaint among people who are in withdrawal. But trust the system—you may begin to see improvements in as few as three days (or nights).
5. Weight loss
Why do you lose weight when you quit? Because when you quit alcohol, you also quit the snacks and nibbles that go with the drinks. Alcohol messes up the metabolism of food in your body. When there is alcohol present, the body prioritizes its digestion before any other substance. This leads to a slower burn of fats and an accumulation of fats that weren’t burned in your buttocks (or gut).
6. You avoid cancer
When you are in midlife, you worry about diseases such as cancer. We are not young and spry anymore, some of our bad habits seem to be catching up with us. We may even have friends who are in cancer treatment. Consider this: In a new study published recently in the American Journal of Public Health, people who drink more than three servings of alcoholic beverages have a higher chance of getting cancer. Particularly, they were affected by breast cancer, skin cancer, and ovarian cancer. Be forewarned.
7. Alcohol is not (really) good for the heart
The American Heart Association does not recommend people to start drinking because “it is good for the heart.” Early studies have linked the consumption of wine to good cholesterol levels, but these studies are not definitive. If you are using “good heart health” as an excuse not to get sober, it’s now time to drop it.
8. Better skin
Dermatologists warn that alcohol’s dehydrating effects are to blame for acne and increased wrinkle production. Quitting gives your skin a chance to rehydrate. As moisture is the best friend of glowing skin, drink lots of water when you start abstaining so that your skin will heal better. Expect to see results in about a month.
9. Avoiding liver disease
If you began drinking in your teens and you are still drinking now, you are at risk of liver disease. The facts are scary. According to the American Accreditation HealthCare Commission, men aged between 40 to 50 who identify themselves as “regular drinkers” are most at risk.
10. A mid-life reevaluation
We are all familiar with the term “midlife crisis”. Perhaps it is better to look at it as a sort of life evaluation. If you start to depend less on alcohol and more on your inner strength to go about life’s challenges, some surprising truths may emerge. Your goal at this stage of life is to answer the questions, “How am I doing so far in this lifetime?” “Are there things I want to change?” Forty (and above) seems to be a good time to start having more satisfying relationships and meaning in life.
When you quit alcohol, sometimes you face the truth that you have been using it to dull your pains and disappointments, particularly with certain loved ones. Sober living sometimes leads us to make dramatic changes in our relationships—in the long run, it is good for our emotional and mental health.
It is crucial to follow through the intention to live sober. Having the right support is vital if you are going to change the way you live for good. Being sober will affect how you connect with friends and family members. It will also mean you need to change the assumptions you have about yourself. You are never too old to learn new things, they say. Now go ahead and prove it.
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