Approximately 2 out of every 10 people in America suffer from a sleep disorder and 60 million people have insomnia. Year after year, we sleep less and progressively become even more stressed. And this is something we need to take care of.
We at Bright Side want everyone to have peaceful dreams and found some sleep hacks that may improve your quality of life. There is also a useful bonus for you at the end of the article!
1. Sleep on your left side for better health.
Our bodies look symmetrical, but our internal organ placement is not. If we lie on the left side, the stomach and its gastric juices remain lower than the esophagus. So it reduces heartburn.
2. A banana night cap will help you to relax.
Bananas, and especially the peel, are packed full of magnesium and may calm you down. You need one organic banana and filtered water to make your banana water.
- Slice off both ends of the banana and place it into boiling water. Boil 10 minutes.
- Use a colander to drain the banana water into a mug.
- You can add some cinnamon into your banana water. Sip slowly right before bedtime.
3. Try staying awake if you have insomnia.
This may sound like a paradox, but a small study showed that insomniacs who were instructed to lay in bed and try to stay awake with their eyes open, fell asleep quicker than others who were told to fall asleep.
4. Try blowing bubbles before sleeping.
We’re serious! Professor of neurology Rachel Marie E. Salas recommends blowing bubbles. It works like a deep breathing exercise. It can help you to calm your body and mind. Plus, during this activity, you’re able to refocus any thoughts that may be disturbing you.
5. Get rid of any clocks in your bedroom.
The clock is an enemy that can stress you. Stop watching the time when you are in bed. If you’re worried about waking up during the night, don’t check your phone. It’s better to put it under your bed or in a drawer. If you are so worried about oversleeping or missing something, just make a to-do list before bed.
6. Get up and do something when you can’t sleep.
If you’re awake for more than 20 minutes during the night, just get out of bed! Go do some simple relaxing activity like putting together a puzzle or painting. This is advice from professor Richard Wiseman. You need your brain stop associating sleeplessness with your bed.
7. Light an aromatherapy candle.
The power of scent is incredible and if bad smell can make you feel uncomfortable and keep you awake, some candles with the scent of lavender and chamomile can relax your mind. Moreover, the soft light from candles will make a much cozier atmosphere than a bedside lamp. But remember to blow the candle out before you fall asleep or buy it in a special safety container.
8. Avoid a stiff pillow if you sleep on your stomach.
It can harm your neck and cause pain because a stiff pillow won’t allow you to reach a comfortable angle. It’s better to try propping a softer pillow just under your forehead, rather than turning your head to one side.
9. Use a pillow and blankets to fill in the empty spaces between you and the mattress.
If you are a side sleeper and wake up often with pain in your shoulders and hips, you probably need a special mattress. Your pressure points may suffer every night when you fall asleep. The best mattress for side sleepers is gentle on the shoulders and hips. But if you can’t buy one right away, make sure to fill in the empty spaces between your body and the mattress.
10. Use a pillow for your knees.
If you sleep on your back, put a pillow under your knees. Fill in any other gaps between your body and the mattress with additional pillows.
If you sleep on your side, put a small pillow between your knees.
11. Try square breathing before sleeping.
Square or box breathing may help you fall asleep quicker! This technique is also recommended for those who want to reduce stress.
Sitting upright, slowly exhale through your mouth. Focus on this intention.
Slowly inhale with your nose while counting to 4 slowly in your head.
Then hold your breath during counting to 4.
Exhale through your mouth with the same counting to 4.
Hold your breath again with the same slow count to 4 and repeat the whole process again.
You can use this method each time you are stressed and before going to bed. Concentrating on your breath may help you to relax your mind and stop thinking about your problems.
Bonus: Here are some possible reasons for back pain after sleeping.
If you often have back pain after sleeping, there are some common reason for this:
- Sleeping position. Try changing sides or try sleeping on your back with a comfortable pillow.
- Bad mattress. It is important to invest money in a good mattress to escape future problems with poor sleeping, pain, and tiredness.
- Pregnancy. It is extremely common during this period. It can become most problematic between the fifth and seventh month.
A natural result of aging, and the wear and tear on your body. In this case, it is better to consult with your doctor.
Do you have any tricks for sleeping better? Please share them with us and leave your comment below!
Illustrated by Marat Nugumanov, Ekaterina Gapanovich for BrightSide.me
Komünist Başkan, Aldığı Kararla Sosyal Medyada Trend Topic Oldu
Mehmet Fatih Maçoğlu’nun belediye başkanı olduğu Tunceli Belediyesi Meclisi, ‘Tunceli’ yazan belediye tabelasının ‘Dersim’ olarak değiştirilmesine karar verdi. Bu karar sonrası Maçoğlu, sosyal medyada Trend Topic oldu.
Tunceli Belediye Başkanı TKP’li Fatih Mehmet Maçoğlu başkanlığında belediye meclis üyeleri toplantısında alınan kararla Tunceli Belediyesi tabelasının ‘Dersim Belediyesi’ olarak değiştirilmesi kararı alındı. Karar tartışma yaratırken ‘DersimdeğilTunceli’ etiketi sosyal medyada Trend Topic oldu.
BELEDİYEDEN AÇIKLAMA YAPILDI
Belediyeden yapılan açıklamada Dersim ibaresiyle birlikte Zazaca ve Türkçe beleriye hizmetleri verileceği duyuruldu. Açıklamada şöyle denildi: “Kentimizin kültürü, tarihi ve inanç biçimini yaşatmak adına belediyemiz hizmet binasında bulunan tabelada yazılı ‘Tunceli’ ibaresinin değiştirilerek yerine ‘Dersim’ ibaresinin yazılması oy çokluğuyla kabul edildi. Haber
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15 Random People Who Look So Much Like Celebrities, You May Want to Take a Photo With Them
It’s not an easy goal to meet a real celebrity in our everyday life. Sometimes they are too busy with their activities or simply prefer to avoid public places. But when you see one right in front of you, don’t be too quick to jump over the moon and ask for a photo. Try to check their IDs first, because we are ready to show you that there are too many ordinary people who look just like stars and who probably wouldn’t miss a chance to pose and giggle afterward.
We at Bright Side compared photos of celebrities to their clones to demonstrate that this isn’t a joke. IDs first, photos after.
15. Kylie Jenner and Kristen Hancher, but which is which?
14. “My dad actually does Jack Nicholson lookalike work in Hollywood as a hobby.”
13. Breaking news! It seems Kim Kardashian has cloned herself.
12. “This fella lives in my house. I think James Franco and he follow each other on Instagram.”
11. “My sister always gets asked if she’s Julia Stiles.”
10. Nope, those aren’t just 2 pictures of Steve Buscemi!
9. Here’s chance for those who are upset that Michael Fassbender is married.
8. We’re just interested to see if Meghan Trainor’s double has the same talents.
7. We know this is pretty unexpected for Taylor Lautner, but we can’t unsee it.
6. This girl claims that she gets compared to Katy Perry daily.
5. When Chuck Norris is on vacation.
4. “Never mind, I’ll find someone like Adele.”
3. If Cobie Smulders doesn’t want to shoot How I Met Your Mother 10, there’s a perfect replacement out there.
2. Wait, so you’re saying that isn’t Zooey Deschanel on the right?
1. Even Zach Galifianakis and Jonah Hill can see this resemblance.
Do you have any friends who look exactly like movie stars? Show us their photos!
Research Says That People Who Blush Are More Generous and Trustworthy
Some people feel uncomfortable when they blush, because they believe that this reaction of their body makes them appear timid and insecure. However, the reality is very different, because blushing can make us look more sincere and trustworthy to other people.
Today, we at Bright Side would like to tell you why blushing is not a sign of weakness, as many used to think.
Humans are the only ones that blush.
Humans are the only species known to blush, according to the findings of Darwin. After observing the gestures of monkeys, while conducting his studies on evolution — he defined this reaction as “the most peculiar and the most human of all expressions,” that probably happens because of a social defense mechanism that humans create against feelings like guilt or shame.
It makes you more attractive to the opposite sex.
The truth is that, although it could be a social defense mechanism that speaks to our discomfort, we are more attractive when our cheeks begin to turn pink. This gesture reflects a bit of vulnerability, and it’s for that very reason that it also creates a sense of intimacy that is striking to the opposite sex. In addition, it makes us look radiant, which is why, when putting on makeup, we apply pink powder on our cheeks.
People who blush are more trustworthy.
According to a study that has been published in the Journal of Personality and Social Psychology, people who blush easily are people who are considered to be trustworthy and more generous, compared to those who don’t react in the same way. The researchers of this study also claim that other forms of moderately expressing embarrassment and social vulnerability are true signs of virtue, since it’s not possible to reproduce these reactions voluntarily.
Other gestures that reveal our emotional state
In a series of experiments, 60 college students were videotaped recounting embarrassing moments. The results indicated that blushing generates trust in other people and that’s why we shouldn’t try to hide it. This investigation includes people who react with gestures like a downward gaze, covering their face, laughing involuntarily, and blushing at the slightest provocation.
Why we blush when we feel embarrassed
Our face turns red because when we are in an embarrassing situation, the body releases adrenaline, which is what causes the redness of the skin, as it increases the blood flow to the blood vessels. This process is linked to our sympathetic nervous system and, for this reason, we can’t control it. We can also feel our heart rate speed up, our breathing increase its frequency, and in some people it can cause them to start sweating.
When it comes to blushing, it’s impossible to lie.
Blushing is something that we, human beings, are unable to avoid. It’s a set of involuntary bodily functions that are unleashed when we are exposed to a situation that embarrasses us, although not always in an unpleasant way. But it always shows that something matters to us and that, if we’ve done something wrong, we do have the desire to fix it. Because of this, this reaction is linked to honesty. So, if you see your partner blushing, you should believe in what your eyes are seeing.
Do you blush very often? Do you find it embarrassing or is it something that doesn’t worry you too much? We’d love to hear your thoughts in the comment section below.
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