What Are The Best Strategies To Manage Insomnia?

Published on: 30 March 2021 Last Updated on: 27 December 2024

Do you know why insomnia takes place?

This can happen for many reasons, including unnecessary stress, work pressure, bad health habits, and otherworldly affairs.

Not only that, specific life trauma or incidents like the death or the illness of someone close, married life complications, or even job loss. All these can lead to insomnia.

Sleep plays a vital role in developing your brain and body. It also helps to repair any damaged cells or blood vessels. On the other hand, insomnia or sleeping disorders can deteriorate your body and increase heart attack and stroke risks.

So, insomnia is a condition where people suffer from inadequate or insufficient sleep. And it can turn out to be a real problem if not treated well.

In this article, I’ll illustrate the five magical ways you can deal with insomnia.

Ways To Defeat Insomnia- THE 5 GOLDEN RULES

When life throws you problems, don’t waste your time focusing on the issues. Instead, put your complete attention on achieving the solutions.

Insomnia is a challenge that might try to kneel you down, but through this article, you’ll be getting all the tactics to deal with it in a more innovative and more effective way.

1. Don’t Change Your “Wake Up” Routine

If you are reading this article now, make sure to follow this step. NO MATTER WHAT!!!!!

I know many of you might be wondering, “Do I have to wake up early even during my desired weekends?”

-The answer is ‘YES” if only you want to get rid of insomnia!!!

It can be a tough job, I know, but you need to go through cuts and burns if you want to achieve something.

The reason you must sacrifice your habit of staying late in bed even during your weekends is because you must bring yourself to a routine where you will always have a consistent sleep and waking time.

When you have mastered this technique, you’ll notice that your sleeping disruptions just magically vanished.

2. Wave Goodbyes To Nicotine And Caffeine

If you love smoking cigarettes and drinking deliciously hot and strong midnight coffee, you just must quit it!!!

To heed goodbyes to insomnia, you first must learn to say goodbye to your smoking and caffeine intake addictions.

Caffeine can keep you up late for several hours, and trust me, it’s more than enough to disrupt the “complete sleeping cycle” yours.

It can also awaken you frequently from sleep, resulting in “poor quality sleep.”

Nicotine is also on the same side as caffeine. These, too, result in sleep deprivation!!!

When you smoke a cigarette, it stimulates the effect of nicotine. And this addictive drug can be highly responsible for insomnia. Most smokers take at least one cigarette before going to bed.

And this can have a significant impact on your sleep. So, it will the “golden achievement” of your life if you can quit these habits for good!!!!

3. Cut Down Unnecessary Naps And Increase Exercise

I know naps can refresh your mood. And a few hours of extra sleep can make you feel more energetic. But these naps are also one of the main reasons for sleep disorders.

And do you know why?

This is because napping affects your sleeping patterns. For instance, you are habituated to sleeping at night when the lights are turned off, and it’s quiet. Therefore, your mind knows it’s nighttime, and you have to sleep.

On the other hand, while taking naps, there are no such scenarios where it’s dark and quiet, and even the place where you sleep might be different like you are taking a nap on a couch or sofa. So, the mind eventually disrupts your sleeping pattern because it’s not your regular bedtime.

Undoubtedly, exercise keeps you fit and healthy. But did you know that it also helps you to restore the proper balance of your sleep?

-Yes, exercises help you to get rid of insomnia!!!

But you need to make sure not to perform any exercise immediately before you go to bed. Instead, try to finish it at least two to three hours before going to bed.

4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed

The environment you are in has a tremendous impact on your sleep. By environment, I mean to say the “place your sleep.”

To have a good sleep, you need to have a mild temperature, a comfortable bed, and no lights should be turned on while you are sleeping. If you have pets, don’t keep them in your room if they make noises at night.

And one of the most essential “golden rules” that you need to keep in mind is “not to sleep with loads of stress in your head.” Stress is temporary, but it can make insomnia permanent.

When you are in bed, discard all the negative thoughts out of your mind. Sleep is like a prayer, and you don’t want any distractions while praying!!!

Stress therapies and methods you can use to have a quality sleep include taking deep breaths, meditating, and many more.

5. Light Therapy Combats Insomnia

LED light therapy or Bright light therapy can also be a cure for sleeping disorders.

This therapy is famous for its ability to reduce depression, stress, and also insomnia.

If you are not getting enough natural light (which is very common among people nowadays), sleep deprivation can occur.

What light therapy does is imitate the light of the sun and helps to improve the circadian rhythm of your body. This light comes out of a box, and different light therapy boxes have additional features.

Make sure to use it for at least 15 to 30 minutes every morning and maintain this routine, and you’ll see drastic results.

Whenever you take a light therapy device, always seek the assistance of a professional doctor as he knows the suitable device for you.

I hope this article will help you know the ins and outs of the 5 ways you can deal with insomnia.

When Do You Need Therapy?

There’s a difference between a bad couple of nights and chronic insomnia. If you can’t seem to get yourself sleeping better even after trying all of the tweaks, then you need some medical intervention.

Especially when you are changing your routine (waking up at the same time every day), eating the right food (no caffeine), exercising, etc.

It is therapy that will be key for getting at the root causes if your sleep issues are more related to stress, trauma, or anxiety in nature. So when does that cross from having an unrewarding few days into something bigger where you should consider this?

Be More Self-Aware

First, ask yourself this question.

Just how long has insomnia been a problem for you?

If it’s been longer than a few weeks and you see no signs of improvement in your sleep quality, that’s not a good sign. Also, pay attention to the overall effect on your daily functioning.

Are you perpetually tired all day, unable to concentrate, or becoming easily irritated?

If so, then it’s no doubt starting to affect your mental and physical health; don’t deny it, embrace it.

Dealing With Constant Stress & Anxiety

Another good indicator is how much stress, worry, or anxiety you have about sleep.

Afterall, it is not just during the sleep time that you think about your insomnia. It is always!

Do you get worked up just thinking about going to bed because you believe ‘tonight is going to be another awful night of no sleep!’ – or are your thoughts such as…

‘If I don’t get to sleep in the next 10 minutes, the whole day tomorrow is going to be absolutely horrible’.

Mental exertion alone can be exhausting and only adds fuel to the insomnia fire.

That’s when short-term therapy may be helpful, breaking that mental cycle and having someone who understands what you’re going through, a patient.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective treatments. With medication, you get a temporary fix, but CBT-I works to change the thoughts and behaviors that lead to insomnia. It helps you think about sleep differently and gives you tools to help with anxiety or stress that might be keeping you up.

Your Emotional Relationships

Let’s not forget the emotional side of things. In some cases, insomnia is tied to unprocessed trauma or grief. If you find that your sleep troubles seem to have begun after a traumatic life event or during a time of increased emotional turmoil, that could be a clue that talk therapy might help.

A therapist can guide you through the process of identifying and safely processing those emotions, so they stop interfering with your sleep and with your life in general.

In other words? If your insomnia is starting to cause secondary problems in your life, do yourself a favor.

Read Also:

Effects of Sleep Deprivation on Your Skin & Good Sleeping Habits
Ways to Sleep Well at Night as You Age
3 Health Advantages of Good Night’s Sleep
What are Popular Mind and Body Exercises Available at a Gym?

Benefits of a Daily At-Home Yoga Practice

Soumava Goswami

A passionate writer and an avid reader, Soumava is academically inclined and loves writing on topics requiring deep research. Having 3+ years of experience, Soumava also loves writing blogs in other domains, including digital marketing, business, technology, travel, and sports.

View all posts

Intermittent Fasting: How Does It Work and Crucial Things to Consider?

Most of us would prefer to lose a few KGs or pounds quickly before going on a summer vacation. However, it is difficult for anyone to change his/her life-long eating habits. Because most diets that follow a predetermined diet or exclude whole food groups are never really a long-term solution. In fact, you can lose weight noticeably in a very short time through diet cures. As soon as the cure is over, you gain weight again just as quickly. Even worse, nutritionists warn that lightning diets can even cause additional weight gain. However, fasting has been rediscovered in recent years. While diets usually harm health, fasting is said to have numerous health-promoting effects. In particular, the intermittent fasting is to prove the support fat loss, to lower blood pressure and inhibit inflammation. We have summarized for you how interval fasting works and how it can be combined with taking natural hemp oil. What Is Intermittent Fasting and Why It Is Practiced Fasting is understood as voluntary withholding of food for spiritual, health, or other reasons. You must not be underweighted and have enough fat reserves that can supply the body with energy during the period. In most of human history, fasting was part of everyday life. Because hunters and gatherers could not keep their food for long without freezers. Whatever was found or captured had to be eaten quickly. That's why nutritionists are convinced that fasting regularly is more natural than snacking all day long. This change in our eating habits could have made obesity more common than ever. Several individuals fast for many days or even weeks. However, this method is unsuitable for most of us. There comes interval fasting (or intermittent fasting) into play. In contrast to conventional diets, it does not require tiny portions and no omission of favorite foods. In other words, it is not like a traditional diet. Rather, it is a planned eating behavior, in which one limits the food intake to a certain period of the day or the week. How Does Therapeutic Fasting Affect the Body? There are many different reasons why fasting is practiced. In the past, it was more often a religious or cultural tradition. But so-called therapeutic fasting has also been practiced for a long time for medical purposes. The term therapeutic fasting refers to the practice of fasting to promote health and well-being. Further studies have recognized the positive effects of fasting for rheumatism, high blood pressure, and high levels of fat and sugar in the blood. Another health benefit of fasting is the onset of autophagy after 16 hours without food. This is a vital process that some describe as the body's “recycling program.” This is because cells that are damaged or are no longer needed are disassembled and recycled. With this form of cell cleaning, autophagy ensures that we have healthy body cells and a strong immune system. How Long Should You Fast? There are two popular and best methods: 16:8 – Meals are scheduled so that there are 16 hours between the last meal the day before and the first meal the day after. The first meal of the day starts an 8-hour period in which you eat. After that, a fasting period of 16 hours begins again. 5:2 – This method divides the week into fasting days and non-fasting days. On 5 days you can eat normally, on 2 days you fast. Since this reduces calorie intake, both methods should lead to weight loss. Just make sure that you continue to eat normal servings. Otherwise, despite fasting, you might consume as many calories as you normally would. What to Pay Attention To? It is recommended to start with a shorter fast. For instance, you can get used to not eating anything after 6 in the evening. If you then have breakfast at 7 in the morning, it is already 13 hours in which you have had no food. From here you can slowly feel for long periods. The 16:8 method is the best long-term option for most. It is very easy to follow to them by adjusting your daily routine. Some skip breakfast, others dinner. Over time, the body gets used to it and the "diet" becomes a lifestyle. During this, apart from food, calorie drinks are also avoided. You should only drink a lot of water. Unsweetened tea or a bowl of thin vegetable soup can also be enjoyed. There should always be a break of at least 4 hours between each meal. Take a little walk right afterward, because exercise is good for digestion. During this time, it is also important not to eat snacks. When the blood sugar rises, the body begins to release insulin, and the fat loss stops. In some cases, this can even lead to food cravings. Nevertheless, be careful not to eat larger portions than usual. It is also recommended to eat healthy sources of protein and plenty of vegetables. This way you will be full for much longer and fasting will be easier. But people with any medical conditions should consult a doctor before starting this fasting. CBD Oil in Combination with Intermittent Fasting CBD users who would like to start with intermittent fasting and those who want to make fasting easier with CBD often ask themselves whether one can and should safely combine the two. Fasters already know that MCT oil is a suggested supplement when you are on interval fasting. It is an extract from coconut oil that is often touted as a “keto booster.” Slowly body begins burning reserved fat and it is called Ketosis This can only happen if no carbohydrates are available. The result is straightforward - we lose body fat and weight. Exactly this principle also works with interval fasting. Another dietary supplement that is being used more and more by fasting people is CBD oil which can be bought from online dispensary Canada. Due to its effect on the endocannabinoid system, which affects many important body processes, CBD can support interval fasting in various ways. A study showed that it can encourage metabolism. It is therefore considered by experts as a potential means of treating and preventing obesity. There is also evidence that it can inhibit appetite. The well-known cravings of marijuana do not come from CBD, but from THC which can, you get from stashclub. For example, while high-THC medicinal cannabis is used by cancer patients to stimulate appetite, CBD can do just the opposite for many users. Can CBD Oil Break Fasting? Most people do without any calories when fasting. Since CBD oil is made with a carrier oil such as hemp seed oil, coconut oil, or olive oil, every drop has calories. Technically speaking, it could, so to speak, interrupt fasting. Intermittent fasting can be avoided by simply consuming the CBD product of your choice during the period in which you eat. Another recommendation from fasters is to use an MCT-based CBD oil because the combination of these two agents most effectively supports ketosis during fasting. Many fasters swear by CBD and therefore take it to help them get by without food and to prevent food cravings. For example, even if you tend to eat from stress and anxiety, it could help you to be successful in fasting. Read Also: 7 Health Benefits of Black Seed Oil You Need to Avoid These Foods for Breakfast 5 Best Sports To Lose Weight Fast in 2020

Top Health Benefits Of Drinking Beer According To Experts

The preferred alcoholic beverage for millions over the world has strong health benefits. Yes, you read that right. As compared to other forms of alcoholic beverages, beer is healthier, has a positive impact on your body, and allows you to keep critical illnesses at bay. For a very long time, scientific studies and health studies have shown how beer drinkers tend to live longer, have better cognitive abilities, and lowers stress. While a lot of reports state that wine has several anti-oxidants, the same can be said for beer as well. Its core ingredients are hops and barley, both of which are known for their anti-oxidant properties. In the following section, we take help from experts at Melvin Brewing to try and understand how beneficial beer is for your health. Beer has a Positive Impact on the Mental Health of an Individual: The natural properties of beer allow it to be a great agent for helping improve the mood. In other words, it helps majorly in lowering stress levels, reduces anxiety, and prevents people from getting into depression. The same cannot be said about harder alcoholic beverages like whiskey, vodka, rum, or gin. It should be pointed out that the above observation has been pointed out in the case of moderate drinkers. Heavy drinking is likely to reverse this and add to additional stresses and pressures. However, if you are drinking socially, with friends or colleagues once or twice a week in moderation, you can experience lesser fatigue levels and a more productive brain. Beer is Great for your Kidney and Helps Lowers Cholesterol: Studies have shown how drinking beer prevents the risks of kidney stones. Experts have pointed out that beer has a natural filtration process when it goes inside the body. This helps it remove any internal impurities and allows the same to be excreted out of the body through urine. As we have already mentioned, beer contains natural fibers like hops and barley. These fibers play a positive role in the reduction of LDL or bad levels of cholesterol. Fibre has been known to have several positive effects on the human body. It helps with maintaining blood sugar levels and controls cholesterol levels within the body. However, heavy drinking is likely to have the reverse effects as it reduces the body’s power to naturally absorb minerals and vitamins that come from dietary sources. Does Beer Help Improve Memory Focus and Brain Functions? According to the American Journal of Epidemiology, moderate drinking of beer promotes cognitive abilities. Why? Because hops, the major ingredient in beer has a property called ‘Xanthohumol’. This chemical is a proven agent that prevents brain and memory degradation. Similarly, historically, advanced civilization has attributed drinking to improving brain focus, attention, output, and productivity. Beer has selectively been seen to boost the retention power of the brain in many research subjects. Again, it should be pointed out that we are talking about drinking in moderate doses and not heavy ones. The positive effects can only be experienced if the individuals are drinking beer in moderate doses of one or two glasses per week. The Final Word: You would be surprised as we were when we first came across the positive health benefits of beer drinking. We tried to dig deeper and found that medical experts did not want to publicize the same for fear that this would act as a license to give drinkers the right to drink more. To conclude, beer has several positives, but only when it is consumed at moderate levels. If you are looking to add to the list of benefits, might we suggest you use the comments section and add to the list of health benefits of drinking beer? Read Also: 7 Modern Day Beer Drinking Etiquettes You Should Know How to Choose the Right Wine: Sommelier Tips Alcohol Abuse and Alcoholism: Signs, Symptoms and Who Is At Risk?

Ways To Balance Your Life With Healthy Hearing

If you are looking for ways to maintain healthy hearing, there are several options to consider. These include eating a healthy diet, avoiding cigarette smoke, and keeping your ears clean. You can also take frequent breaks from listening, so your ears can get a rest. Here Are Five Prime Ways To Balance Your Life With Healthy Hearing 1. Eating healthy Eating healthy is the best way to keep your hearing health in top-notch condition. If you're looking for a quick and easy fix, consider making a habit of eating well and being physically active. This will improve your overall health and reduce your risk of chronic disease. Getting enough sleep is another smart move. While you're at it, don't forget to get your fill of vitamins and minerals. Boosting your Vitamin D intake will help you maintain good health and prevent otosclerosis. Omega-3 fatty acids in fish also aid in improving your acoustic performance. One of the best ways to make sure your ears are in tip-top shape is to include a wide range of food types in your diet. Some popular food choices include fish, fruit, vegetables, nuts, and legumes. A balanced diet will also help you manage your weight and avoid common health conditions. For example, if you're looking for the most important component of a well-rounded meal, try incorporating fresh ingredients into your recipe. Not only will you be healthier, but you'll also enjoy a more satisfying meal. Also, make sure to get your vitamins and minerals from a variety of sources. As a final point, you should make the time to try something new. Experiment with different foods to see what works for you. The most gratifying aspect of eating healthy is that it can lead to improved mood, more energy, and more social activities. Lastly, it's an opportunity to build a healthy habit you can enjoy for years to come. You'll never regret it. Get started by taking a look at the USDA's dietary guidelines. You might even be surprised by the quality of the recommendations you receive! 2. Exercising regularly If you want to keep your hearing healthy, then you must exercise regularly. Studies have shown that people who exercise have better hearing and a lower risk of developing presbycusis. Exercise increases blood circulation, which helps in keeping the brain and ears healthy. It also helps improve cardiovascular health and strengthens the immune system. Regular physical activity also reduces inflammation. Inflammation damages hair cells, capillaries, and nerve cells. By reducing inflammation, exercise also protects against age-related hearing loss. When mice were unable to exercise, they experienced worse damage to their ears than those who were active. Exercise can protect the ear from age-related inflammation and prevent presbycusis. Regular aerobic exercise and strength training can protect hearing in later life. The cochlea is the key component of hearing, and it is essential to maintain its health as one age. Many Americans are motivated to improve their physical and mental well-being, including their hearing. Exercise has many benefits for all parts of the body. A daily exercise routine can increase energy, improve sleep, and decrease stress. A study by the University of Florida found that exercise can slow age-related hearing loss. Exercise also reduced inflammation and increased the blood supply to the ear. Exercise is important for maintaining a healthy body weight, which is associated with hearing. Exercising for 20 minutes five times a week can reduce the risk of heart disease, diabetes, and other health conditions. For more information on how to exercise for healthy hearing, talk with a qualified personal trainer. Make sure you choose a form of exercise you enjoy. Choose a routine that fits your lifestyle and schedule. Exercise will protect your hearing for the rest of your life. 3. Taking listening breaks Taking listening breaks is one way to keep your hearing health in check. This could mean something as small as taking a nap during the day, or as big as switching out your hearing aids. Regardless of your circumstances, a little TLC now and then can make a world of difference in your quality of life. The fact of the matter is, a good old fashion nap is not always feasible during the work week. For that reason, it's important to take care of the ears on a regular basis. Luckily, many modern-day smartphones have apps that track your exposure to various noise sources. While it may be difficult to avoid all noise, reducing the amount of background noise is the most important step in the process. If you're stuck at the office, you can opt to try out eye yoga, or read a book on your Kindle or another portable reading device while taking a stroll along a park or other public space. Other activities to consider include attending a museum or visiting your local zoo. These activities are all great ways to get out and about while giving your brain a much-needed break. Another useful tip is to use headphones that are specifically designed for people with hearing loss. You can pick up a pair at your nearest electronics retailer or order a pair online. Using over-the-ear headphones is an excellent way to minimize your exposure to background noise. They also help ensure you get a better seal. Some of these devices even offer an optional earbud kit if you don't have one already. The best part is that a healthy ear is an invaluable asset that you can rely on for many years to come. So be sure to take the time to test out your hearing and reap the rewards! 4. Preventing water from entering your ear canal When you are swimming, you might get water trapped in your ear canal. This can cause discomfort and hearing loss. Fortunately, there are ways to prevent water from entering your ear canal. Before you start swimming, make sure you have some earplugs to use to block the entrance of the water. These are especially useful for swimmers. Swimming eardrops are also available. They contain alcohol and can help prevent water from entering your ear canal. After swimming, you may need to dry your ears. This is important because water can get into your ear canal any time you are underwater. If you can't keep the water out, you may experience a bacterial infection or fungal infection. If you have a bacterial or fungal infection, you should see a doctor. Your otolaryngologist can treat the infection with antibiotics. The doctor can also remove any remaining water from your ear. You can also try using hydrogen peroxide to clear out any debris in your ear. However, hydrogen peroxide should be avoided if you have an infected eardrum or tubes. Another way to remove water from your ear is to pull on your earlobe. You can do this by holding your earlobe with your thumb behind your ear. With your ear bent upwards, pull on the tip of your earlobe. You can also tilt your head to one side. That way, gravity will force the water out. Also, yawning or chewing will move the water to the outer ear. There are also swimming caps that can prevent water from entering your ear. You can also get custom-made swimmer plugs. Depending on your ear shape and size, your otolaryngologist can order one that will fit perfectly. 5. Cigarette smoking Smoking is associated with a higher risk of hearing loss. Cigarette smoke contains hundreds of toxic chemical compounds. The effects of cigarette smoking are primarily related to the number of cigarettes smoked and the total lifetime exposure to cigarette smoke. A large prospective cohort study of women in the United States has demonstrated a relationship between smoking and the risk of hearing loss. Compared with non-smokers, smokers are at increased risk of moderate to severe hearing loss. However, the mechanisms through which the adverse influence of cigarette smoke on hearing may occur are not fully understood. In order to better understand the mechanisms of the adverse influence of cigarette smoke, a study was conducted at the University of North Texas Hearing Clinic. This study evaluated the relationship between the level of cigarette smoke and auditory test measures, including central and peripheral auditory pathway measures. Behavioral and electrophysiologic test measures were administered to measure CO level. These measures were combined with other variables to predict the outcome measure. Using ordinary least squares estimation procedures, a predictive multiple linear regression model was selected to analyze the association between the auditory tests and the breath CO level. The results showed that the magnitude of the elevated risk was higher among past smokers than current smokers. For past smokers, the MVRR was 1.30 (1.09, 1.55). But the risk was reduced with a longer time since smoking cessation. Similarly, the MVRR was 1.21 for current smokers. There are many ways to quit smoking. Some of these include finding a quit program, medications, or individual counseling. You can also make your home and car smoke-free. Keeping your children away from the smoke reduces their chance of respiratory infections. Read Also: Seeking a Healthy Career: 10 Tempting Medical Careers to Check Out 8 Awesome Health Benefits Of Dark Chocolate Different Types Of Blood Circulation Exercise

What Are The Best Strategies To Manage Insomnia?

Ways To Defeat Insomnia- THE 5 GOLDEN RULES

1. Don’t Change Your “Wake Up” Routine

2. Wave Goodbyes To Nicotine And Caffeine

3. Cut Down Unnecessary Naps And Increase Exercise

4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed

5. Light Therapy Combats Insomnia

When Do You Need Therapy?

Be More Self-Aware

Dealing With Constant Stress & Anxiety

Your Emotional Relationships

Available Treatment Options for Cocaine Addiction

7 Benefits of a Daily At-Home Yoga Practice

Soumava Goswami

A passionate writer and an avid reader, Soumava is academically inclined and loves writing on topics requiring deep research. Having 3+ years of experience, Soumava also loves writing blogs in other domains, including digital marketing, business, technology, travel, and sports.

Leave a Reply

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Ways To Balance Your Life With Healthy Hearing

What Are The Best Strategies To Manage Insomnia?

Ways To Defeat Insomnia- THE 5 GOLDEN RULES

1. Don’t Change Your “Wake Up” Routine

2. Wave Goodbyes To Nicotine And Caffeine

3. Cut Down Unnecessary Naps And Increase Exercise

4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed

5. Light Therapy Combats Insomnia

When Do You Need Therapy?

Be More Self-Aware

Dealing With Constant Stress & Anxiety

Your Emotional Relationships

Share this Article

Available Treatment Options for Cocaine Addiction

7 Benefits of a Daily At-Home Yoga Practice

A passionate writer and an avid reader, Soumava is academically inclined and loves writing on topics requiring deep research. Having 3+ years of experience, Soumava also loves writing blogs in other domains, including digital marketing, business, technology, travel, and sports.

Leave a Reply

Popular

Follow Us

Recent

Related