If you wake up each morning feeling groggy, or more tired than when you went to bed, you’re not alone. Many people struggle with getting a good night’s sleep, and it starts to impact their daily lives. It’s important that you not only get enough sleep, but that the sleep you do get is restful. Sleeping for 8 hours each night won’t do you much good if you’re waking up every hour. So with that in mind, here are 7 tips you can use to sleep better at night, and then hopefully start feeling better throughout your days.

Invest in a Good Mattress

One of the most important things you can do is invest in a good mattress. Sleeping on an uncomfortable mattress will not only make it harder to fall asleep, but you’re more likely to wake up throughout the night. Mattresses can be expensive, but when you consider that you’ll be spending a third of your time there, it makes it worth the investment. Take some time to find the best place to buy a mattress, then consider all your options. Try out a few different models to see which one works best for you.

Eliminate Light in Your Room

A small amount of light in your bedroom can make it hard to fall asleep. Before going to bed, you should do everything you can to reduce the amount of light in your room. This means turning off digital clocks, closing the blinds all the way, and shutting off any lights outside the room that might spread into your bedroom. If you’re unable to significantly decrease the amount of light, consider using a sleep mask to simulate a dark room.

Wind Down Before Bed

A common reason many of us have trouble sleeping is because we do too much before bed. We watch TV, check social media, read emails, and much more, which keep our brains active. Before going to bed, it’s a good idea to unplug from all electronics and spend a decent amount of time winding down. Read a book before bed, or do some yoga stretches. If you can make this into a habit, your brain will start to recognize the routine and know that it’s time for bed.

Get to Bed Early

Perhaps the reason you’re not sleeping well at night is because you’re going to bed too late. Going to bed late, and getting up early, is not a good recipe for a strong night’s sleep. And even if you go to bed late, and get up late, it can still affect your rest despite getting enough hours. Our bodies are used to being up during the daylight hours, and asleep when it’s dark. If you mess with this natural rhythm too much, it can impact how you feel when you wake up.

Don’t Hit the Snooze Button

When you wake up in the morning, it’s tempting to hit that snooze button on the alarm. You may even set your alarm early just so you can hit it a few times. However, studies have shown that hitting the snooze button, and going back to sleep for 10-15 minutes at a time, can make you feel worse. Instead, you should work on rolling out of bed the moment you wake up. The more you lay there, or the more times you hit snooze, the more groggy you’ll feel throughout the day.

Watch Your Diet

Another important factor to consider is your diet. If you consume too many sugars before bed, this will keep your mind active as you try to fall asleep. Choose what you eat before bed wisely, and only go with foods and drinks that will allow you to wind down. Also think about if there are any foods that cause you discomfort and avoid these before bed. For example, if you have some lactose intolerance, it’s not a good idea to have a bowl of ice cream before bed, as the stomachache will keep you awake.

Stretch Throughout the Day

Finally, you could be having trouble sleeping because your muscles are tense. Tense muscles are unable to relax and will make sleeping uncomfortable. A good way to combat this is by stretching throughout the day, and then again before bed. By doing some quick stretches before bed, your body will be able to get into a more comfortable sleeping position, and you should be able to fall asleep faster and stay asleep longer.

Start Getting a Good Night’s Rest

If you can implement some or all of the tips mentioned above, you should find that your are able to sleep better. If this isn’t the case, it’s then a good idea to talk with a doctor about other strategies you can try. We all deserve to have a good night’s sleep, so start taking measure to ensure you get one.

At some point in life, every woman wishes they looked better and younger. It is during such times that they would do anything to go back in time and take better care of themselves.

The need to look younger has caused massive growth in the cosmetic industry. There are millions of products ranging from creams, lotions, and masks that promise to reverse the aging process.

Additionally, people must realize that aging does not only apply to the skin but also to the brain. I would hate to age and not remember names.

On that note, below is a list of supplements that actually work in making your skin glow and looking more radiant as well as keep your brain going strong

• Collagen

Collagen is a protein that is abundant in the body and is responsible for giving structure to the skin, connective tissue, bones and all muscles in the body.

As we grow older, the body produces less collagen. That is why it is essential to eat more of it.

Collagen is one of the most preferred anti-aging supplements as it helps reduce wrinkles and improve skin elasticity.

To better understand the benefits of collagen, you can get more here.

• Nicotinamide riboside

The best thing about nicotinamide riboside is that it increases your body’s mitochondria function. It is a form of vitamin B that protects the brain from toxins and stress.

It is also responsible for increasing the compounds that are responsible for cell protection, maintaining sleep cycles and repair of damaged DNA.

• Fisetin

This is a plant chemical with powerful anti-oxidant properties. It is effective at reducing skin inflammations. It slows down the aging process as well as fight cancer cells; particularly cells that are responsible for breast cancer.

• Whey protein

Whey protein has been the most preferred source of protein for bodybuilders. However, it is not them alone that can enjoy its benefits.

Whey protein is an asset to the liver as it provides amino acids that are needed for the formation of glutathione, which is responsible for neutralizing toxins in the body. It also supports all mitochondria processes.

Last but not least, it has anti-aging properties and is also an excellent supplement for improving brain function. So there is no reason why it should be missing from your stack.

• Pyrroloquinoline quinone

Pyrroloquinoline quinone (PQQ) should be at the top of your list when you are looking for anti-aging supplements. It is also an antioxidant so it reduces inflammations rather quickly.

Besides, it improves memory and our learning ability.

However, to reap most of its anti-aging benefits, PQQ has to be taken in supplement mode.

• Polyphenols

This is a compound that is mostly found in brightly colored foods like blueberries. It is famous for slowing down the brain’s aging process as well as protect it from damage caused by free radicals and stress. It also enhances learning and memory.

Learn to consume a variety of foods that contain polyphenols to reap maximum benefit.

All in all, when buying supplements, one should understand that everyone’s biochemical composition is different so there may be varying results from one person to the other.

Insurance policy changes from state to state and so there are a need to have some expert professional insurance agents who can give you the detailed information. If you are living in the USA, opt for some best American Insurance company who can offer some best insurance with great benefits and affordable cost. There was a time when you need time to visit all such insurance company to get a policy but today online system has made all task quiet easy.

Before going for any insurance get quotes from different American Insurance companies, which can make a decision quite easy. Insurance is mainly to help you by offering financial aid if you are required to pay high medical bills or car repairing cost. No one is ever prepared for unexpected expenses and so if you have insurance it becomes easy to get help in such a situation.

Why Health Insurance is must for everyone?

Today many insurance companies in America are offering cheap health insurance for you and your family. This type of insurance would help you to deal with any unexpected medical bills. There is a different plan for medical insurance and so before going for anyone of it just connect with agents and get detailed information regarding different plans.

These plans must be selected based on your need and also the amount which you can pay premiums. Insurance limit is to be selected wisely to make sure you can pay the premium on time. Agents can make it easy to select the plan for you and your family. There are many plans which can even include you small children and so selecting wisely will help to save money and get good benefits. Any medical cost can be paid with insurance plan but make sure that you opt for a plan, which gives complete coverage.

Benefits of having health Insurance

• Critical illness can cause many life-threatening diseases, which can make it very difficult to deal with medical bills. But if you have health insurance just be stress-free as cost related to diagnose would be handled by an insurance company.
• People who are not able to pay bills and wait for an insurance claim can also go for cashless payment. This type of service will help to get claim amount instantly and thus you are not required to wait for the approval of the claim. But it needs you to get admitted in-network hospitals which are covered in your policy.
• Medical expenses can make you tight on the budget and make it difficult to manage the expenses. B if you have insurance do not take tension as hospitalization expenses, medical expenses and even reports bills is paid by an insurance company.
• Many healthcare insurance products also help to get tax benefits, which means you can get relief through policy. This is mainly to make people aware of the importance of health insurance.
• Health insurance can be taken for adults, teenagers, students and even kids. Heath is wealth and so in case of any emergency such insurance would lower down your expense cost.

These American insurance companies care about their customer and make it easy to get claim amount for any unexpected accident. The whole insurance process is quite lengthy and time-consuming but such reliable companies make it quite easy. The processing time and even claiming process are quite easy for customers. The main aim is to fulfil customer requirement and so these companies always update their customers regarding any changes in policy.

Water is life. As we all know, two-thirds of our body is made up of water. We need to drink water to keep ourselves hydrated and away from a lot of physical ailments. But what if the drinking water causes some disease? It is essential to be sure that we are drinking clean and pure water. If not, a body can be hit by waterborne diseases. Some of the diseases with their causes, symptoms and cure are listed below.

Typhoid fever

Typhoid fever is caused because of Salmonella Typhi named bacteria. The bacteria are found in water, eggs and chicken. Typhoid fever can be life-threatening. It is the most common type of bacteria found. The bacteria affects the bloodstream and the intestinal tracks. Typhoid fever can be caused by consuming food and water infected by the bacteria.

Some of the symptoms of typhoid fever are a very high fever (104F) headache, weakness, loss of appetite, stomach ache, and some people may experience a body rash. To diagnose a typhoid fever blood and stool tests are conducted.

Prevention measures are fairly simple, keep your hands clean before eating food, and don’t drink untreated water. Consumption of raw fruits and vegetables is not advisable. All the information on how to stay healthy while traveling you can find on websites like CDC and TravelHealthConnect. 

You should keep your body and hands washed and clean before eating food. The patient needs to drink very clean water, which has been treated well and germs removed. Consumption of raw fruits and vegetables is advisable. Taking medicines according to the doctor’s prescription is a must.

Cholera

This is a disease which is caused because of the bacteria Vibrio Cholerae. It is the most common waterborne disease which causes acute diarrhoea. The main cause of getting cholera is drinking dirty germs-borne water. The polluted water causes cholera. Person to person transmission is rare.

Cholera hits the GI tract and leads to acute diarrhoea, vomiting, nausea and dehydration. Drinking filtered clean water, washing your hands before and after eating food, cooking food in clean water, wearing thoroughly wash clothes are the precautions to be taken to fight cholera.

Hepatitis A

Caused by the Virus HAV, Hepatitis A is a liver-related disease. The disease gets transmitted in places which have poor and unhygienic sanitation conditions. If hygiene factors are not taken care of Hepatitis A can outspread drastically from person to person. A person infected with hepatitis A can affect the other peoples living close to them.

Hepatitis A is mainly caused because of dirty sanitation conditions, where water is also dirty. Water can infect the body in various ways

Jaundice, yellowness in the skin, eyes, passing very dark yellow urine, fatigue and weakness, loss of appetite, high fever, stomach pain, and nausea are the common symptoms of Hepatitis A.

The family members of a person infected with Hepatitis A should maintain a distance from the patient. It is essential to follow good hygiene practices while washing hands. Water should be pure and safe while drinking and cooking.

Hepatitis E

Drinking contaminated water causes hepatitis B virus to circulate faster and cause the disease it is prone in places where human waste is allowed to be disposed of in rivers and ponds this water if not purified and used for consumption leads to Hepatitis E. Regular intake of dirty water missing out hygiene conditions causes Hepatitis E.

The most common symptoms of hepatitis B are passing dark urine and pale stools, jaundice, yellowing of the skin and eyes, loss of appetite, tender liver. At times the liver is affected so bad because of Hepatitis E that it damages the liver cells causing death.

Avoiding the consumption of contaminated water, avoiding street food cooked in unhealthy oil and using dirty water, avoid eating undercooked meat, washing hands with soap and water after using the toilet and having food are the precautions to be taken to fight Hepatitis E.

Traveller’s Diarrhoea

Traveller’s diarrhoea is one of the most common waterborne diseases which generally affects travellers. It is also known as Montezuma’s revenge and Aztec two-step. Travelling from one country to another, and the change of water affects the travellers immensely. Mostly Asian countries have a high rate of travellers getting this disease. Consumption of dirty water and food causes indigestion resulting in Traveler’s Diarrhoea. Bacterial enteropathogens cause it.

People affected by Traveler’s Diarrhoea can start getting watery loose motions, abdominal cramping, bloating, fever, vomiting, diarrhoea, and malaise. Avoiding dirty water and food is the only precaution you need to take. If the problem persists proper medicines and treatments according to the advice of a medical practitioner is a must — a combination of antibiotics and antimotility need to be taken.

Dysentery

When a patient starts passing infectious blood in bowels, it is said to be Dysentery. People living in developing areas where sanitation conditions are not good are prone to Dysentery. This happens because the digestive system is affected because of the consumption of dirty water. The bacteria causing Dysentery thrives in the food and water polluted by human faeces. Amoebic Dysentery is transmitted by polluted water.

The symptoms of Dysentery are bloody diarrhoea, very high fever, extreme stomach pain, rapid weight loss. Dysentery causes diminutive stools with mucus and blood mixed, giving heavy cramps to the patient. Using germ-free clean water is the first precaution to be taken to avoid Dysentery. Keeping your hands clean before and after using the toilet as well as having food is a must. Avoid shaking hands with people who are suffering from Dysentery.

Clean and pure drinking water is the key to keep the human body healthy. It keeps the body hydrated and fights many diseases. Clean water also helps to increase the immune system of the body. Consumption of contaminated and dirty water leads to life-threatening diseases which will leave a patient very sick, tired and fatigued. Taking care of hygiene, good sanitary conditions purifying processes of drinking water helps to fight waterborne diseases and stay healthy.

But the waterborne disease can be avoided easily if you have access to pure and healthy drinking water. There are various kinds of water purification system in the market which produce pure and healthy drinking water. RO Care India is one of the best-known water purifier service provider in India. Thus install a water purifier and drink safe and healthy drinking water.

Did you know that a deficiency of Vitamin B3 (niacin) can cause muscular weakness and other symptoms? Learn more about the benefits of niacin.

Niacin, also called vitamin B3, is important for your body inside and out. It can help your cardiovascular system, protect your body from diabetes, and even improve your cholesterol levels.

Interested in learning more about the benefits of niacin? Or simply looking to learn what niacin is? Read on to learn more!

What is Niacin?

Niacin is a nutrient required for optimal bodily function. Luckily, vitamin B3 is in a lot of popular foods. These include turkey, salmon, pork, and ground beef.

Of course, this might be problematic if you’re a vegetarian. Luckily, there are plenty of niacin supplements on the market.

Niacin has two chemical forms, nicotinic acid and niacinamide. Both contribute to your heart health, cholesterol levels, blood sugar regulation, and skin health. Read on to learn about some of  best vitamins for a hangover.

Niacin Improves Cholesterol Levels

One of the oldest-known benefits of niacin is that it modifies cholesterol. Not only does it lower the “bad” (LDL) cholesterol, but it also boosts “good” (HDL) cholesterol.

Taken together, this helps explain why niacin can help prevent heart disease. This can help prevent artery wall thickening and fight atherosclerosis. Niacin also reduces inflammation and oxidative stress, which prevent artery hardening.

Niacin Helps with Diabetes

There is plenty of evidence to suggest that vitamin B3 helps lower the risk of diabetes. Niacin may work to protect the insulin-creating cells that your body tries to destroy in type 1 diabetes. Niacin is also involved in regulating blood sugar and insulin metabolism.

The role of niacin in treating type 2 diabetes is a bit more complicated. While it helps lower high cholesterol levels, it also increases blood sugar levels, which could be problematic.

Niacin is Good for Your Skin

Niacin can also protect your skin from sun-related damage. Likewise, some evidence suggests that it prevents certain types of skin cancer.

Vitamin B3 is also good for your skin’s general appearance. Earl Hailey from Patch MD says that skin creams containing vitamin B3 will not only moisturize the skin, but will reduce brown spots as well.

Niacin Gives You Energy

Vitamin B3 helps convert fat, proteins, and carbs into energy. That’s because molecules NAD and NADP contain niacin and are necessary for this conversion process. 

Niacin also helps make glycogen. This molecule is stored in your liver and muscles for future use as an energy source.

Take Niacin to Avoid Pellagra

If you are vitamin B3 deficient, you may end up with pellagra. This health condition can lead to digestive problems, mental health issues, and skin inflammation.

Most industrialized countries get enough vitamin B3 in their diet to avoid this disease. But if you are on a restrictive diet, you might want to add a vitamin B3 supplement to your daily regimen to avoid these health issues.

Now You Know the Benefits of Niacin!

Now that you know about the amazing benefits of niacin, are you ready to give it a try? Go out and buy some vitamin B3 supplements or skincare products today! And remember to check back here regularly for more information about supplements.

I used to think that prioritizing my feelings, needs, and problems over those of other people was unfair and selfish. I thought that cherishing and taking care of other people meant that I had to put their needs continuously before my own. Consequently, I constantly felt stressed out, tired, and drained.

Yes, I always tried to be there for others. And I was always willing to sacrifice my own needs and happiness for the sake of my family and friends, including my relationships.

I was also working as an English teacher in a primary school and as a freelance translator, which often kept me up at night. At this stage in my life, sleeping for 7 or 8 hours a night was something I could only dream about.

I started feeling like I was losing my sense of self. I ignored my needs, desires, and wishes. I forgot what I really needed in life. I forgot how to enjoy life. I forgot the importance of self-care and self-love.

I lived my life focusing solely on pleasing and taking care of others, and of course, making money for about two and a half years until I was left with no choice but to put an end to this.

My physical and mental health began to fail. Catching a cold became something I had to endure a couple of times every season. And when I developed pneumonia, I finally understood the message my body had been sending to me. I finally understood that it was time for me to slow down.

I realized that it was time for me to take a step back and change my habits and interests in life. I realized I had to decide what my main priorities were in life.

I realized that unless I take care of myself and practice self-love every day, I’ll never be able to take care of others.

So, what does self-care mean?

Many people think that self-care is about feeling happy all the time, but we all know that such a thing is impossible. Pain and suffering are an inseparable part of life. Moreover, they’re something we need to experience so as to grow.

Self-care is about deepening your connection with yourself in order for you to understand how to meet your needs.

Self-care is about identifying and overcoming your deepest insecurities and fears. It’s about embracing your weaknesses and imperfections. It’s about accepting and cherishing yourself for who you are.

Self-care is about doing the things that make you feel happy and bring you a sense of fulfillment.

Self-care is about breaking yourself of bad, self-destructive habits and developing new and healthy ones.

Self-care is about finding your life purpose and living your life in ways that make it meaningful, fulfilling, and exciting.

Here are 21 tips on how you can practice self-care and keep the debilitating effects of exhaustion, burnout, and sickness at bay:

1. Get at least 8 hours of sleep a night.

2. Consume healthy food.

3. Walk in nature.

4. Exercise.

5. Love your body the way it is now. Don’t be ashamed of your imperfections.

6. Spend less time on social media.

7. Spend quality time with your loved ones.

8. Appreciate every good thing in your life and be grateful for all the experiences you’ve had in your life, both positive and negative.

9. Treat yourself with kindness, compassion, and patience.

10. Do not suppress your strong feelings. Instead, let them flow freely and accept them the way they are.

11. Write down all of the things you love about yourself.

12. Take up a hobby.

13. Listen to music you find soothing.

14. Meditate.

15. Do something creative. For example, draw or play an instrument (and don’t worry if you’re not very skilled at it) or get into something like model trains and model HO scale buildings, or learn how to code. The options are endless. Just let the creativity spark. 

16. Do something that fills your heart with joy.

17. Do something that you have always found scary and that you have always wanted to do.

18. Help someone without expecting anything in return.

19. Forgive the person that you’ve been holding a grudge against.

20. Focus on your own needs and priorities instead of prioritizing those of others over your own.

21. Love yourself.