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5 Tips for Great Sleep

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5 Tips for Great Sleep

Studies do not lie – we spend no less than 1/3 of our life.. in bed! 36 years on average! Not too bad, but why do most people feel sleepy every morning, perform badly at work, and consume coffee cup by cup?

The answer lies not just in the fact that there are good sleepers and poor sleepers. Good sleepers have developed a healthy routine and go to Morpheus’ world quicker. Poor sleepers are disturbed by everyday work/life problems, bad surroundings, uncomfortable sleeping conditions, etc.

Good quality sleep has a number of restorative benefits:

  • it helps regulate hormones, such as cortisol, melatonin, and leptin;
  • supports our immune system;
  • stimulated bone and muscle development, and metabolism.

However, the secret of high-quality sleep is in its duration – at least 7 hours. Unfortunately, it is sometimes a big challenge to reach this goal due to not keeping regular hours or sleep disorders.  There are several very simple yet effective ways to facilitate and create a more pleasant routine to secure the sleep of your dreams!

Tip 1

Choose the right mattress.

Sure, we live in a very high-tech world where we can get (almost) anything at 1 or two clicks! However, a good mattress or box spring is one of those things that one should try purchasing offline. Don’t be shy to come to the store, talk to the sales personnel about your sleeping habits, lay down, as well as turn around.

Depending on your preferred sleeping position – there are the right mattress and adjustable beds just for you, and it should not cost a fortune.

In the base there should definitely be a spring unit. It allows proper ventilation of the mattress, which is important not only due to higher temperatures in summer but also due to sweating at night.

Sleeping on the side and back is more beneficial for sleep quality, relieves pressure on the tissues, supports the spine and back.

However, side sleepers would like to try a softer mattress with a comfort layer or a topper made of Visco memory foam which when influenced by the body temperature completely adapts to its contours.

Back sleepers on the contrary, may prefer a slightly harder mattress with the top layer made of high-resilience foam with a massage effect.

The small number of stomach sleepers would appreciate a medium level of support and a low pillow (or its absence).

Tip 2

Your secret retreat.

Make your bedroom (and bed) the place you will long to return to after a long day or a business trip.

  • Purchase dim lights. Install several sources of soft ward light coming from different places in the bedroom: by the bed, on the nightstand, etc.

Your secret retreat

  • Choosing the right linen (depending on the season), changing it more often can do wonders, you will be looking forward to cuddling in your adorable flower fields or feeling balanced under Scandinavian grey trees.
  • Let the fresh air into the room before going to bed. Also, doctors and sleep scientists recommend sleeping in lower temperatures surrounding.
  • Keep the right humidity level. The Environmental Protection Agency’s recommendation is that humidity inside the house should vary between 30% and 50%.

Tip 3

Stress – off, Sleep mode – on!

This useful phone function refers to the bedroom as well. Try turning it into a gadget-free zone. Avoid reading the news at least 30 minutes before going to bed. The blue light from the phone screen just stirs your brain and the shaking news stimulates the level of cortisol and causes additional stress. Like we did not have enough of it!

A good piece of advice is to read a book. Come on, it is already time to finish both paperbacks that you started during a Christmas break but never succeeded in finding out what happened in the end.

Keep that work/life balance! We have so much toxic work environment in our everyday life that at least the bedroom needs to stay away from that. Leave the laptop and work emails in a different room, say no to extra assignments and let yourself hide under the duvet and hug your partner….or at least a pillow!

In order to avoid being disturbed by light or sounds, try using earplugs and a sleeping mask.

Tip 4

No active workouts

Did you ever notice, how energized you feel after a 30-minute run? And how about 1 hour run for those who can? Even better? This is exactly what we are trying to avoid here. All the workouts and gym classes should be over at least two hours before sleep.

If you need to shake off the stress after a long day via some physical activity, try swimming, walking, or yoga. The latter can be practiced in bed for 10-15 minutes.

Tip 5

Evening routine.

You know how monotonous activity makes you yawn and feel sleepy. Train your body and mind to fall asleep after a number of repeated actions that you will do every evening.

The list includes but is not limited to:

  • Taking a warm (not hot) shower and applying body lotion afterward.
  • Treating yourself to a self-face massage.
  • Having a cup of warm herbal tea with honey
  • Listening to light relaxing music or guided meditation.
  • Going to bed at the same time every day.

You can always check the list and add those secret ingredients that work just for you. One thing you should never do is sacrifice your sleep. At any conditions. (Unless you have to catch an early plane for your long-awaited vacation. But this is another story.)

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Life Style

Tips for First-Time Horseback Riders

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Tips for First-Time Horseback Riders

There is a real romance and beauty to horseback riding. While you won’t become a pro the first time you get on a saddle, it won’t take long for you to master the basics. Learning to ride is also fun! You will get to spend time outdoors, bond with the horse, and experience the thrill and adventure of riding one of the most majestic creatures there is. Here are just a few tips for any first-time riders:

Wear the Right Gear

It is essential to plan your outfit before going to guarantee you’ll have a safe ride. Avoid wearing anything that is baggy, loose clothing can get caught in the saddle and disrupt the reins. Also, avoid wearing open-toed shoes. Cowboy boots are recommended as they are easier to maneuver in stirrups than sneakers are. Also, always wear a safety helmet.

Always Grip the Reins Tightly

When you’re on a horse, it can seem like the horse is doing all of the work, but that isn’t the truth. You need to guide the horse with the reins. Even if the horse you’re riding seems content following the path or horse in front of you, you should not be holding the reins when atop a horse. If you let go, the horse may get confused. Stay focused, and calm, and hold the reins tight. This will guarantee a smooth and safe ride for both you and the horse you’re riding.

The Horseman’s Handshake

Before you get on your horse, extend your arm to let the horse know that you are friendly. If the horse responds by sniffing your hand, you then have the green light to mount it (as long as your trainer also gives you the go-ahead. This action is known as the “horseman’s handshake”.

Trust the Instructor

Always follow the instructor/trainer’s judgment and words. If the instructor says to straighten your posture or to hold something in a certain way, listen and take note. Also, don’t be afraid to ask questions.

Choose the Right Location

While you can go horseback riding almost anywhere, there are certain destinations that are better for new riders than others. Some of the best places include Gardiner (MT), Biltmore Estate in Asheville (NC), Wampee Stables in Myrtle Beach (SC), Gila National Forest (NM).

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Life Style

What You Need to Know About Infrared Home Saunas

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What You Need to Know About Infrared Home Saunas

An infrared home sauna is a health and relaxation tool that many people are incorporating into their daily lives. This type of sauna uses far infrared light to warm the body, as well as the air inside the sauna, resulting in a much more comfortable experience than traditional saunas. Read on to learn more about what an infrared home sauna is and how it works.

What Is an Infrared Home Sauna?

An infrared home sauna is typically a small, enclosed space where you can sit or lie down while being exposed to far-infrared light waves. The infrared light heats your body directly, rather than heating the air around you like a traditional dry or steam sauna does. This makes for a much more comfortable environment since you don’t have to deal with overly hot and stuffy air like in a regular sauna. The heat penetrates your skin deeply and evenly, warming up your muscles and joints for improved relaxation and comfort.

How Does It Work?

Infrared home saunas use special heat lamps that emit far-infrared light waves that penetrate deep into the skin tissue. This type of light has many beneficial effects on the body including increased blood circulation, improved lymphatic drainage, reduced inflammation, and detoxification of bodily organs by releasing toxins through sweat glands. The intensity and duration of these sessions can be adjusted depending on each individual’s needs and preferences.

The Benefits of an Infrared Home Sauna

Infrared home saunas offer numerous health benefits, including improved complexion, better sleep quality, muscle relaxation and pain relief, detoxification of the body through sweat glands activation, increased circulation throughout the body and reduced stress levels.

  • Detoxification

Heat has long been used to improve health and treat illness. An infared sauna allows users to benefit from heat therapy without the intense temperatures found in traditional steam saunas. This makes it easier on your body while still providing the same cleansing effects that comes with detoxifying through heat. According to studies, infrared light can penetrate as deep as 1 ½ inches into the skin and muscle tissue, allowing for maximum sweat production and toxin release.

  • Improved Circulation

In addition to being beneficial for detoxification, an infrared sauna can also help improve blood flow and circulation throughout your body. Like all forms of heat therapy, infrared light helps open up blood vessels and improves circulation by increasing oxygen levels in the bloodstream. This can lead to improved energy levels and reduce overall fatigue, as well as enhanced cell regeneration which leads to faster healing times following any muscular injuries or pains you may be experiencing.

  • Relaxation

Finally, one of the greatest benefits of using an infrared sauna is its ability to provide a sense of relaxation and calmness both physically and mentally. As your body temperature rises during a session in an infrared sauna, so does your heart rate — similar to what occurs when you exercise — which gives off a feeling similar to that experienced after a yoga session or meditation practice. This can help reduce stress levels while also improving sleep quality if done regularly before bedtime.

Additionally, these types of saunas are safer than traditional ones because they don’t use any steam or water which can present potential scalding risks.  They also require less maintenance than traditional models; all you need to do is wipe down the surfaces once in a while with a damp cloth. Finally, an infrared home sauna takes up considerably less space than other types of models so it’s perfect for those who are short on room!

For those looking for a convenient way to relax at home or get some additional health benefits through heat therapy treatments without having to go out each time, an infrared home sauna could be just what you need! Not only is it safer and easier to use than traditional steam or dry models but its compact size also makes it perfect for small spaces. Now that you know what an infrared home sauna is and how it works – why not give one a try? You may be surprised by all the amazing benefits that this unique type of heat therapy can provide!

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Life Style

Charming Places in California for Families with Kids

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one of the charming places in California for families with kids

Heavenly weather, healthy lifestyle, and all the job and entertainment opportunities – it’s no wonder why California has long been one of the most popular states in the country. Families from all around the US are looking for family-friendly locations to settle with their little ones and begin a new life chapter in the Golden State. Families look for cities or neighborhoods where they can enjoy safety, excellent schools, plenty of playgrounds, and other fun spots – everything you need to ensure a happy childhood for your little ones. Luckily, there are plenty of charming places in California for families with kids – and this guide will be your map to explore them. Let’s take a look at family-friendly spots where you can easily find a home and start planning the move.

Palo Alto

This Santa Clara County gem is surely one of the best places to live in California, but it’s particularly popular among families with kids. The suburban feel and the convenient location between San Francisco in San Jose make it one of the most popular choices in this area. Mediterranean climate, the ability to enjoy amazing outdoors, and the laid-back lifestyle of its residents make this place a truly great option for families who want to raise their kids in California.

La Cañada Flintridge

Even though its name doesn’t say much, “La Cañada” or “The Canyon” is one of the top-rated family-friendly locations in California. A safe place with plenty of good public and private schools, La Cañada is heaven for families with kids. It’s a place to enjoy all the good things Los Angeles has to offer, but still enjoy the privacy, peacefulness, and safety of a small city. However, don’t expect cheap homes in this secluded little bubble of LA – there are many luxurious properties and the overall cost of living is higher than in some other places in the area.

North Hollywood

Very close to La Cañada, we have another gem that families love. Living in North Hollywood would mean you can easily reach any part of Los Angeles, and have cool restaurants, shops, and parks close to your home. The community is very friendly, and you can easily turn to your neighbors for help when you decide to move. Local moving teams are more than happy to help, just be sure to do the research and choose the ones who know this part of the city well.

Irvine

This master-planned city is part of Orange County and often receives high ratings when it comes to great places to live with your family. This charming place has a population of about 240,000 – and it’s growing each year. The main reasons for its growth are high-quality schools, amazing playgrounds, parks, and public spaces, as well as all the amenities a family could need. The ideal mild climate and the proximity to the beach are just another advantage, so if you’re about to move to California, consider Irvine as your new home.

Huntington Beach

Located a bit southwest of Los Angeles, this place is perfect for beach and surf lovers. Huntington beach is surely one of the charming places in California for families with kids. It’s known for the 8.5 miles long beach, a family-friendly community, warm weather, low crime rates, and excellent schools. However, all these benefits come with a price – the cost of living is noticeably higher than the national average.

South Pasadena

The small-town feel and tree-lined trees make South Pasadena one of the most charming places to live in California. It’s home to many families and young professionals who want to live in a peaceful area but still enjoy all the opportunities LA has to offer. A couple of parks, many restaurants, and coffee shops make this place a favorite among the residents of the LA area.

Woodland Hills

This upscale neighborhood of Los Angeles is located in the San Fernando Valley, right there on the edge of the Santa Monica mountains. Families love it for numerous opportunities to spend time outdoors with kids, as there are many places to hike, ride bikes and simply soak up the California sun. Family moves to the Woodland Hills are easy to do – just be sure to ask experts to help you out. Local pros can easily transport your belongings and a

Is there an easy way to move with kids?

If you could just click your fingers and already be in a new home – that would be perfect. However, family moves take a bit more effort than that, and many parents are dreading them. Packing, organizing, and ensuring your little ones take it well – the whole process can be quite overwhelming. There are plenty of tips to help you make relocation easier, but we want to remind you of the most important ones:

  • Avoid moving in a hurry– make sure you’ve got plenty of time to follow your moving checklist and stay focused on each task. Start preparing early so you’ve got everything under control.
  • Involve the kids– little ones can go through all sorts of emotions when moving to a new home. Try to be as patient as possible and include them in some age-appropriate moving tasks. Talk about the move and try to be understanding if they’re not as thrilled as you are.
  • Pack as a pro– moving a household takes packing and organization skills. Collect all the necessary supplies first, and have a system when packing your home. Label everything and protect fragile items to minimize the risk of damage.
  • Plan the budget– moves can get expensive, so be sure to budget properly. Hire movers who will give you a detailed estimate of the moving costs, so you can financially prepare and see if there’s a need to save on certain services.

Finally, make this an enjoyable experience rather than a bothersome task. Start exploring these charming places in California for families with kids – but do it together with your loved ones. This way you’ll be sure you’ve picked a place everyone likes and made it a dream home for the whole family.

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