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7 Sleeping Hacks You Should Try

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Calm Asian female wearing white pajama sleeping in comfortable bed with white sheets near modern mobile phone in morning

How does it feel when you have been deprived of sleep? It’s one of the most miserable feelings that you can get. It feels like your body is shutting down already. 

When you have a long undisturbed sleep, it feels like the most relaxing thing ever.

Sleeping Problems

The importance of sleep cannot be doubted. Unfortunately, there are many who are suffering from sleep problems today. It is estimated that up to 70 million American adults are suffering from some form of sleeping disorder and that around 48% are suffering from snoring.

Sleeping disorders cover a wide array of conditions. Basically, anything that can affect a person’s ability to sleep well can be considered to be a sleeping disorder.

Sleeping Hacks You Can Try

If you are suffering from a sleeping disorder of some kind then you should seek medical help. But just be aware that there are sleeping hacks that you can always try out and here are seven of the best:

Sleeping Hack #1: Don’t Snooze

Photo of Person Holding Alarm Clock

If you’re like most people then you set the alarm to snooze before you actually get out of bed. You should avoid that according to experts because snoozing disturbs the REM cycle of sleep which can make you feel sleepier.

Sleeping Hack #2: Don’t Drink Alcohol Before Bedtime

Yes, alcohol can make it easier for you to fall asleep but when its effect wears off, later on, you will have a disturbed sleeping time.

Sleeping Hack #3: Wear Socks

Keeping your feet warm is supposed to help you fall asleep much faster. You can accelerate that by wearing socks whenever you are going to sleep. You’ll have a comfortable time too.

Sleeping Hack #4: Keep It Dark

Even low-level lighting can disrupt your sleep. That’s why you should keep your room as dark as possible. If you cannot remove all the lighting from your room, then you should use an eye-mask.

Sleeping Hack #5: Exercise

Man in Green Tank Top Standing Beside Woman in Black Tank Top

Based on a survey that was conducted in 2013, people sleep better when they do regular and vigorous exercise. One thing that you should remember about doing exercise is that you should not do it right before you go to bed.

Sleeping Hack #6: Don’t Eat Heavy Meals Before Bedtime

Avoid eating heavy meals right before you sleep. Being full will make it difficult for you to sleep well.

Sleeping Hack #7: Keep Your Sleep Schedule Consistent

You need to develop a good wake and sleep schedule that you can follow. Once you have that schedule, you need to stick to it even during weekends.

These are just seven sleeping hacks that you can try out.

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Natural Health

7 of the Healthiest Oils for You

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Bottles in Brown Woven Basket

One of the biggest myths in healthy eating is that fat is bad. Fat has been demonized in the past few decades and it was blamed for so many health issues in the past. 

Fat actually serves several things. It helps cell growth and protects organs in the body. It’s also essential in absorbing certain nutrients that are fat-soluble. Fat is also key in giving a sense of fullness during meals.

Fat is an essential nutrient, and one of the best sources of it are oils. Now, there are several types of oils that you can use. We have listed here 7 of the healthiest oils that you can use. 

Olive Oil

Olive is an essential ingredient of Mediterranean cuisine which is known for dishes that are good for the heart. Olive oil has a lot of supposed health benefits. For example, it has been linked to fighting Alzheimer’s disease and to better heart health. Olive oil is perfect for baking and for sauteeing dishes, but it should not be used for deep frying because it has a low smoke point.

Canola Oil

Canola oil only contains 7% saturated fat while being rich in monounsaturated fat and polyunsaturated fat. Because it has a higher smoke point than other oils and it has a somewhat neutral flavor, it is ideal for deep frying foods. 

Flaxseed Oil 

Flaxseed Oil: Benefits, Side Effects, Dosage, and Interactions
Verywell Health

Flaxseed oil is a rich source of omega-3 fatty acids which is believed to be helpful in preventing certain types of cancer. On top of that, flaxseed oil is believed to be helpful in reducing some symptoms of arthritis. Flaxseed oil should not be heated as that may remove some of its health benefits. It should be used in cold dishes instead.

Avocado Oil

Avocado oil is a great source of monounsaturated fats. Research has found that avocado oil provides great nutritional value at both high and low temperatures.  It also has a high smoke point, so it can be used for stir-frying and sauteing. 

Walnut Oil

What Is Walnut Oil and How Is It Used?
The Spruce Eats

Walnut oil may not be that well-known, but it is also an excellent source of  omega-3 fatty acids. This kind of oil is not refined and has a low smoke point, so it should not be used for frying or for any kind of cooking for that matter. It is perfect as a dressing, though.

Sesame Oil

Sesame oil has been used extensively in Asian cuisine. It is also considered by experts to be one of the best oils for heart health. Some believe that sesame oil has anti-inflammatory and antioxidant properties that can lower the risk of cardiovascular disease. Because it has a high smoke point, sesame oil can be used in different types of cooking.

Sunflower Oil

Sunflower oil is high in unsaturated fat, which makes it a healthy oil option. Using sunflower oil can potentially lower LDL cholesterol.

These are seven of the healthiest oils that you can use.  At the same time, you need to avoid certain types of oil which may not be as healthy. Those oils you should avoid include coconut oil and palm oil.

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Natural Health

6 Surprising Natural Ingredients That Are Good for Your Skin

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Woman With Brown

How do you take care of your skin?

If you buy skincare products, you need to buy it and make sure it does not have harsh chemicals. The harsh chemicals used on some skincare products can break through the barriers of your skin and cause more harm than good.

Natural Ingredients

If you want to be sure about the safety of what you are using on your skin, you should stick to natural ingredients. To give you a clearer idea of what you should use, here are some natural ingredients that are good for your skin. Some of these ingredients might surprise you.

Coconut Oil

White Powder in Clear Glass Jar Beside Brown Wooden Spoon

Coconut oil is arguably the most popular natural skincare ingredient in use today. One of the things that make coconut oil is very versatile. You can apply it topically and you can ingest it. You can still get the benefits from it. It can help in removing dead skin cells and also fortify your skin. It’s also excellent for the hair and many hair care products have it as an ingredient.

Tea Tree Oil

Tea tree oil has a long history of being used for treating skin problems. It is good for treating breakouts, redness, and inflammation. It is a natural anti-microbial, and anti-inflammatory ingredient. It can be applied directly to the skin.

Grape Seed Oil

Grapeseed oil is a common food ingredient. What you may not realize is that it has excellent qualities for skincare as well.  This oil is extracted from the seeds of grapes after they have been processed for wine. This oil is also effective an antioxidant which is why it is so good for the skin.  One of the best things about grape seed oil is that it does not clog pores so it can be used on almost any skin type.

Rose Water

Rose Water Benefits: 4 benefits rosewater has for your skin and hair that  you didn't know about
Healthshots

Rosewater is not just fragrant and relaxing but is also useful for skincare.  If you are looking for a natural treatment for irritated skin then rose water should be the first thing you should try.  Rosewater contains vitamins and is an excellent antioxidant.

Apple Cider Vinegar

Apple cider vinegar contains a powerful acetic acid that makes it perfect for cleansing your skin. It can kill fungi, bacteria, and other pathogens that can be found on your skin.

Sea Salt

Don’t be surprised, but sea salt can actually be beneficial for your skin. Sea salt is very rich in minerals that are very good for the skin. Those minerals include potassium, calcium, and magnesium. Those minerals are needed by your skin cells. Sea salts can be applied topically and can be used with some natural facial scrub. You can mix it with honey and raw avocado for example. 

These are just six natural skincare ingredients that you can use. There are others that are equally beneficial as these ones. Don’t rely too much on the commercial products that are being sold today. Natural is always best when you want to care for your body.

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Natural Health

8 Tips To Help You Quit Smoking

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Person Smoking Cigarette

Do you want to quit smoking?

It’s not the easiest thing in the world. Some people find it impossible to quit.  If you find it difficult to quit smoking, then here are some tips that you can use to help you.

Tip#1: Find a Solid Reason for Quitting

There are a lot of legitimate reasons why you should quit smoking. First of all, smoking has been linked to higher risks of developing all kinds of diseases. Then there’s the fact that those who do not smoke live longer than smokers. You won’t run out of reasons for quitting, but you need to take those reasons and make them your own. If you don’t have a reason for stopping a habit that you enjoy, you will not be motivated to stick to your decision.

Tip#2: Prepare for It

Some people can quit cold turkey, but they’re more like the exception rather than the rule. Keep in mind that smoking is a form of addiction. So, just deciding to stop may not work for you. Ask help from your doctor about how you can help prepare to quit. There are classes that you join which can help you.

Tip#3: Nicotine Replacement Therapy

As mentioned, smoking is a kind of addiction, and quitting will cause withdrawal symptoms. Symptoms might include headaches, mood swings, and lack of energy. If you don’t want to go through those, then you should consider getting nicotine replacement therapy.

Tip#4: Consider Using Prescription Pills To Help You

There are some prescription pills that you can use to help you to ease the withdrawal symptoms if you suddenly stop smoking. Just remember, you should not take any medicine without asking for advice from your doctor first.

Tip#5: Tell Your Family and Friends

Photo of Women Sitting While Talking

Don’t keep your quitting a secret because there’s a good chance that you will backslide and go back to smoking, and no one can hold you accountable. Make sure that you reveal your plans to your friends and family so they can encourage you and remind you of your commitment if you start smoking again.

Tip#6: Give Yourself Time to Relax

For many people, smoking is a way to relax. They do it when they feel stressed. This means when they quit, they would lose the thing that allows them to destress. So, if you are going to quit, you need to give yourself some time to relax and unwind.

Tip#7: Avoid Triggers

You need to avoid the triggers that might compel you to start smoking. If you smoke when you drink, then maybe you should avoid drinking. If you smoke after eating, then maybe you need to do something else.

Tip#8: Clean Up

After you have smoked your last cigarette, start cleaning your house and remove anything that might remind you of smoking. Throw away all your ashtrays and lighters and wash the clothes and curtains that might smell of cigarette smoke.

These are just some of the tips that you can use if you want to quit smoking now.  Quitting smoking is not easy, but these tips can make things easier for you.

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