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  • UK
    • British Intelligence Confirms Russian Attacks on Azovstal

      British Intelligence Confirms Russian Attacks on Azovstal

      6th May 2022
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    • BBC: Johnson to Apologise to Parliament Over Fine

      BBC: Johnson to Apologise to Parliament Over Fine

      19th April 2022
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    • London Underground on Strike After Collective Bargaining Failure

      London Underground on Strike After Collective Bargaining Failure

      1st March 2022
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    • BBC: Johnson to Apologise to Parliament Over Fine

      UK Opposition Leader Accuses Prime Minister of Spreading Conspiracy Theory

      10th February 2022
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    • British Government Wants to Speed Up European Union Laws

      British Government Wants to Speed Up European Union Laws

      31st January 2022
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    • British Government Wants to Speed Up European Union Laws

      There were Also Parties in Boris Johnson's Official Residence on the Eve ...

      14th January 2022
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    • Cuddling Animals and Cleaning the House: British Energy Supplier Through the Dust After Tips to Keep Warm

      Cuddling Animals and Cleaning the House: British Energy Supplier Through the Dust ...

      11th January 2022
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    • British Conservatives Rebel Over Prime Minister Johnson's Corona Plans

      British Conservatives Rebel Over Prime Minister Johnson's Corona Plans

      14th December 2021
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    • Paris Wants EU to File Lawsuit Against London Over Fishing

      Paris Wants EU to File Lawsuit Against London Over Fishing

      10th December 2021
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  • US
    • Elon Musk Sells Shares in SpaceX to Pay for Twitter Deal

      Elon Musk Sells Shares in SpaceX to Pay for Twitter Deal

      17th May 2022
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    • Elon Musk Threatened by Head of Russian Space Agency: If I Die Under Mysterious Circumstances...

      Elon Musk Threatened by Head of Russian Space Agency: If I Die ...

      9th May 2022
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    • Lloyd Austin: Ukraine Resistance Inspires Free World

      Lloyd Austin: Ukraine Resistance Inspires Free World

      26th April 2022
      0
    • American Woman Accidentally Wins Millions

      American Woman Accidentally Wins Millions

      12th April 2022
      0
    • Russian Ambassador: US Sanctions Hit Ordinary Russian

      Russian Ambassador: US Sanctions Hit Ordinary Russian

      7th April 2022
      0
    • Biden Meets Parents of Ex-Marine Locked Up in Russia

      Biden Meets Parents of Ex-Marine Locked Up in Russia

      31st March 2022
      0
    • Ukrainian President Addresses US Parliament

      Ukrainian President Addresses US Parliament

      16th March 2022
      0
    • US House Approves $13.6 Billion for Ukraine

      US House Approves $13.6 Billion for Ukraine

      10th March 2022
      0
    • President Maduro: Venezuela Continues to Talk with US

      President Maduro: Venezuela Continues to Talk with US

      8th March 2022
      0
  • Europe
    • Von der Leyen Calls Russia Greatest Threat to World Order

      Von der Leyen Calls Russia Greatest Threat to World Order

      12th May 2022
      0
    • NATO chief: Finland and Sweden can Join Quickly and Safely

      NATO chief: Finland and Sweden can Join Quickly and Safely

      28th April 2022
      0
    • Von der Leyen Calls Russia Greatest Threat to World Order

      Von der Leyen: EU Stands in Solidarity with Poland and Bulgaria Against ...

      27th April 2022
      0
    • Macron and Le Pen Advance to Second Round of French Presidential Elections

      Macron and Le Pen Advance to Second Round of French Presidential Elections

      11th April 2022
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    • Denmark Expels 15 Russian Spies

      Denmark Expels 15 Russian Spies

      5th April 2022
      0
    • Polish Border Guard Counts More Than 2 Million Refugees from Ukraine

      Polish Border Guard Counts More Than 2 Million Refugees from Ukraine

      18th March 2022
      0
    • No Evacuation Routes in Ukraine Due to Conflict in the East

      Ukraine Hopes to Open Nine Humanitarian Corridors

      15th March 2022
      0
    • Ukrainian Resistance Blows Up Tracks for Russian Soldier Train-Two Senior Officers Killed

      Russia Says Ukraine Prepared Attack on Donbas

      9th March 2022
      0
    • Denmark Expels 15 Russian Spies

      EU to Decide on Sanctions Against Russia on Tuesday Afternoon

      22nd February 2022
      0
  • International
    • International Court of Justice Orders Myanmar to Take Measures for Rohingya

      International Court of Justice Orders Myanmar to Take Measures for Rohingya

      23rd January 2020
      0
    • Lebanese Hezbollah Calls for Revenge on the US

      Lebanese Hezbollah Calls for Revenge on the US

      3rd January 2020
      0
    • Greta's father: I Adjusted My Lifestyle, Not for the Climate, but to Save My Daughter

      Greta's father: I Adjusted My Lifestyle, Not for the Climate, but to ...

      30th December 2019
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    • Pope Francis Speaks Urbi and Orbi and Calls for Guaranteeing Safety in the Middle East

      Pope Francis Speaks Urbi and Orbi and Calls for Guaranteeing Safety in ...

      25th December 2019
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    • Five of Eleven Death Sentences after Journalist Khashoggi Murder

      Five of Eleven Death Sentences after Journalist Khashoggi Murder

      23rd December 2019
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    • Indian Rape Victim Who was Set On Fire has Now Died

      Indian Rape Victim Who was Set On Fire has Now Died

      7th December 2019
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    • Barnier

      Brexit Conversations Yielded Nothing

      15th October 2019
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    • Juncker Gives Johnson The Last Brexit Plan A Chance

      3rd October 2019
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    • Cristiano News

      "Not Messi, But Ronaldo Earned This Prize"

      26th September 2019
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  • Technology
    • Netflix Lays Off 150 Employees After Disappointing Figures

      Netflix Lays Off 150 Employees After Disappointing Figures

      18th May 2022
      0
    • Chinese Hackers Target Russian Targets

      Chinese Hackers Target Russian Targets

      4th May 2022
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    • Russia Blocks Chess Website for Critical Articles

      Russia Blocks Chess Website for Critical Articles

      25th April 2022
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    • Huawei Gives Russian Staff a Month's Leave

      Huawei Gives Russian Staff a Month's Leave

      14th April 2022
      0
    • HP Sees Revenue and Profit Rise

      HP Sees Revenue and Profit Rise

      4th March 2022
      0
    • Netflix Lays Off 150 Employees After Disappointing Figures

      Netflix Star Pleads Guilty to Child Abuse

      11th February 2022
      0
    • Call of Duty will Remain for Sale for PlayStation Even After Acquisition

      Call of Duty will Remain for Sale for PlayStation Even After Acquisition

      26th January 2022
      0
    • EU to Propose Larger Own Chip Production in February

      EU to Propose Larger Own Chip Production in February

      21st January 2022
      0
    • Google and Facebook Receive Millions of Fines for Their Cookies in France

      Google and Facebook Receive Millions of Fines for Their Cookies in France

      6th January 2022
      0
  • Business
    • Netflix Lays Off 150 Employees After Disappointing Figures

      Netflix Lays Off 150 Employees After Disappointing Figures

      18th May 2022
      0
    • Elon Musk Sells Shares in SpaceX to Pay for Twitter Deal

      Elon Musk Sells Shares in SpaceX to Pay for Twitter Deal

      17th May 2022
      0
    • Blockbuster Spider-Man Helps Sony Achieve Record Sales

      Blockbuster Spider-Man Helps Sony Achieve Record Sales

      10th May 2022
      0
    • Von der Leyen Calls Russia Greatest Threat to World Order

      Von der Leyen: EU Stands in Solidarity with Poland and Bulgaria Against ...

      27th April 2022
      0
    • Elon Musk in View of Bonus of No Less Than 23 Billion Dollars

      Elon Musk in View of Bonus of No Less Than 23 Billion ...

      21st April 2022
      0
    • Broad Appeal to IMF for Extra Support for Poorer Countries

      Broad Appeal to IMF for Extra Support for Poorer Countries

      13th April 2022
      0
    • Russian Car Sales Plummet Due to Western Sanctions and Boycott

      Russian Car Sales Plummet Due to Western Sanctions and Boycott

      6th April 2022
      0
    • HP Sees Revenue and Profit Rise

      HP Sees Revenue and Profit Rise

      4th March 2022
      0
    • EU to Propose Larger Own Chip Production in February

      EU to Propose Larger Own Chip Production in February

      21st January 2022
      0
  • Sports
    • Djokovic Cancels Cincinnati Tennis Tournament

      Djokovic Cancels Cincinnati Tennis Tournament

      10th August 2021
      0
    • Japan Extends Corona Emergency Around Tokyo

      Japan Extends Corona Emergency Around Tokyo

      30th July 2021
      0
    • Andy Murray: Olympics can Offer Hope

      Andy Murray: Olympics can Offer Hope

      21st July 2021
      0
    • Czech Volleyball Beach Player Tests Positive in Olympic Games

      Czech Volleyball Beach Player Tests Positive in Olympic Games

      19th July 2021
      0
    • Tokyo Olympic Athletes Village Officially Opens

      Tokyo Olympic Athletes Village Officially Opens

      13th July 2021
      0
    • Japan Extends Corona Emergency Around Tokyo

      Advice From Japanese Doctors: Do Not Allow Spectators During Games

      18th June 2021
      0
    • Nadal Back in Second Place in the World Ranking After Tournament Win

      Nadal Back in Second Place in the World Ranking After Tournament Win

      26th April 2021
      0
    • Basketball Players LA Lakers Second Defeat in NBA

      Basketball Players LA Lakers Second Defeat in NBA

      29th December 2020
      0
    • Basketball Players LA Lakers Second Defeat in NBA

      Los Angeles Lakers Win NBA Title

      12th October 2020
      0
  • Travel
    • Top 6 Campsites in Canada

      Top 6 Campsites in Canada

      18th December 2018
      0
    • Alberta-Canada

      10 Most Photogenic Places On Earth

      3rd May 2018
      0
    • HuaShanChina

      Hua Shan Trail In China

      1st May 2018
      0
    • Holiday

      5 Most Popular Holiday Destinations

      29th April 2018
      0
    • Khao Yai Travel

      Khao Yai- Heaven on Earth

      22nd April 2018
      0
    • Job in Australia

      10 Steps to Get A Job in Australia

      22nd April 2018
      0
    • Summer Camps

      How to Enjoy a Great Time at Summer Camps?

      21st April 2018
      0
    • Perfect Lads Holidays

      4 Tips for Planning the Perfect Lads Holidays

      20th April 2018
      0
  • Rumours Don’t Stop Because of His Family Name: Putin has a Son-in-Law Named Zelensky

  • Ukrainian Resistance Blows Up Tracks for Russian Soldier Train-Two Senior Officers Killed

  • Netflix Lays Off 150 Employees After Disappointing Figures

  • Elon Musk Sells Shares in SpaceX to Pay for Twitter Deal

  • Commercial Flight from Capital Yemen for the First Time in Six Years

Health
Home›Health›20 Tips for A Better Sleep

20 Tips for A Better Sleep

By James Anderson
23rd April 2018
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20 Tips for A Better Sleep

A good night’s sleep begins with good sleep hygiene. The following sleep tips will help you to prevent or prevent insomnia.

 

1. Sleep as much as possible around the same time and get up around the same hour, even on weekends. This helps to develop a fixed sleep-wake rhythm, and it promotes the quality of sleep. But do not overdo it: do not go to bed until you feel drowsy, not just because the clock says it is bedtime. Sleeping one night less is not a disaster. Go to bed when you feel drowsy, even if your ‘normal’ bedtime has not yet arrived.

2. Not everyone needs eight hours of sleep. Sleep as enough as you need to feel rested and refreshed the next day. By limiting time in bed, sleep is automatically improved. Spending too much time in bed leads to interrupted and superficial sleep. It can be useful and instructive to write down for a while at what time you go to sleep, for how long you are awake, at what time you get up, how rested you are the next morning …

3. Provide a quiet and comfortable sleeping environment. Sleep in a quiet, low-noise, dark room. Wear earplugs in a noisy environment. Make sure not to light a light in the bedroom. Turn off all luminous devices (e.g., TV).

4. Illuminate the room in the morning immediately upon standing up. A lot of light in the morning helps our biological clock. In the evening before bedtime, make sure that there is subdued light.

5. Ventilate the bedroom regularly and ensure a temperature of around 16-18 ° C.

6. Provide a good quality of mattress and pillow. It is difficult to fall asleep on a mattress that is too hard or too soft, or in a bed that is too small or too old. The thickness and firmness of the mattress depending on your weight and body shape. The pillow must adequately support the neck vertebrae. Use sheets in natural fabrics. Avoid tight clothing in bed and do not wear nylon bedding.

7. Restless partners and snorers can easily ruin someone’s night’s sleep. The result is usually bad sleep. Separate sleeping and earplugs are often the only tools, however annoying this may be.

8. Reserve the bedroom for sex and sleep, not to watch TV or work.

9. Make it a habit to sleep alone in bed and not fall asleep every night before TV. Many naps during the day can disrupt your sleep-wake rhythm and prevent a good night’s sleep. If you still want to take a nap, do it before 3 p.m. and make sure that the rest is no longer than 45 minutes.

10. Your activities during the day strongly influence your night’s rest: ensure a good alternation between exercise and relaxation. Daily training in the morning or early afternoon improves sleep. However, strenuous activities just before going to bed may prevent rest. Do not start exercising just before bedtime.

11. Avoid TV, computer games, surfing the internet, twittering, etc. just before bedtime.

12. Both hunger and a full stomach can prevent you from falling asleep. Do not eat a big meal before you go to bed. It is best not to eat 2 to 3 hours before bedtime. A light snack before bedtime can promote sleep.

13. Avoid drinking large amounts of water in the evening to avoid getting out of bed nightly to urinate.

14. In the evening, limit the use of stimulants such as tobacco, coffee, cola, etc. Never smoke in bed.

15. Those who drink a lot of alcohol in the evening will sleep faster but sleep less deep and wake up earlier.

16. Do not bring your problems to bed: make sure that you keep them out of the bedroom in one way or the other, for example by talking or writing about it.

17. Try to relax before bedtime. Enjoy a warm bath, listen to relaxing music, go for an evening stroll … Relaxation exercises right before you go to bed can help you sleep.

18. Keep the alarm clock out of sight if the sound interferes with you or if you tend to watch the alarm clock always. Conversely, put the alarm clock insight if you are restless by the morning because you want to know what time it is.

19. If you do not feel asleep, do not worry, but get up after about 20 minutes and do something else till you get dozing.

20. Avoid sleeping pills. Occasional and short-term use of a short-acting sedative may be useful to adjust a temporary disturbance of the sleep/wake rhythm (e.g., when traveling, sleeping in another bed, etc …). Do not use a sleeping pill more than two to three times a week.

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