Insomnia is highly prevalent and affects approximately 30% of the general population.

Sleep hygiene is defined as a set of behavioral and environmental recommendations intended to promote healthy sleep, and was originally developed for use in the treatment of mild to moderate insomnia.

Here are some tips for healthy sleep:

• Avoid caffeine, alcohol, energy drinks and heavy foods close to bedtime (4-6 hours before bedtime). Harmful effects of caffeine on sleep may be worse on caffeine-sensitive individuals.

• Acute and chronic nicotine administration/smoking disrupts sleep.

• Of course regular and/or acute bouts of exercise produce improvements in sleep. So go out for a walk, do some yoga, or just dance! :)

• Manage stress (this is so hard to do tho), psychosocial stress is associated with difficulties on falling asleep and makes us wake up several times at night. Various stress management strategies have been shown to improve sleep, such as breathing exercises and yoga. Even talking to a friend might makes us feel better. :)

• Prepare your bedroom to sleep! Make sure to use your bed just to sleep and avoid eating, studying, or using your phone/laptop/tablet on it. Sleep in a room with low lighting, low ambient noise and comfy temperature.

• Just go to bed when you are sleepy and avoid remaining in bed too long after waking up.

• Avoid daytime naps You can have them from 30 minutes to 1 hour.

• Create your sleeping routine! You can train your brain when it´s time to sleep. Choose a specific time to go to bed, choose an activity to do always before bed time, for example: taking a shower, drinking tea, massaging your neck and shoulders, reading some pages of a book.

AND AGAIN it´s counterproductive to use screens (phones, tablets, laptops, TV) to "waste" time while you fall asleep. Screens light activate a part of your brain called pituitary gland and makes it believe it´s still daytime! If you really feel you can´t do that use a blue light filter.

This post was created for Vanie!
Hope this helps sweetie! Have a really nice sleep!

References:
Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence. Sleep Medicine Reviews [Internet] 2015 [Cited 2019 Oct 14]. 22, 23–36. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/

I own a two year old turtle, she´s a rescued yellow belly slider! When we got it, I didn´t know if it was a female or male, I named her Sheldon LOL. I love my baby, love to eat watermelon, spinach, lettuce, tomato, seafood and chicken. Ohhhhh and french fries hehe, But I just give her once a month! XD

Start talking in the public chat and see if she's friendly to you. No sex talk ever. Be nice, funny and a gentleman. Also don't DM a girl just to say hi, find an interesting topic you can start a conversation with. I personally find smart, polite and funny guys interesting. Also, if you DM her and she doesn't follow the conversation, leave it right there. If you are a nice guy there are plenty of girls that will be willing to chat with you. Be yourself and see how it goes from there! Good luck! :)

Hello everyone! Just wanted to share some facts about breast cancer:

• Breast cancer is the most frequent cancer among women. In 2018, approximately 15% of all cancer deaths among women.

• Less than one percent of all breast cancer cases develop in men. Men carry a higher mortality than women do, primarily because awareness among men is less, which can cause a delay in seeking treatment.

• Although developing cancer depends on many factors such as genetics and lifestyle elements, some risk factors might be:

1. Consuming alcoholic drinks.
2. Increased body fatness/adult weight gain.
3. Early menarche (before the age of 12), late natural menopause (after the age of 55), not bearing children and first pregnancy over the age of 30. The reverse also reduce the risk of breast cancer.
4. Hormone replacement therapy.
5. Oral contraceptives containing both estrogen and progesterone.
6. Ionising radiation exposure from medical treatment such as X-rays, particularly during puberty.
7. Family history of breast cancer is associated with a higher risk of the disease: women with one first-degree relative with breast cancer have almost twice the risk of women without a family history; and women with more than one first-degree relative have about a three- to four-fold higher risk.

• Screening for breast cancer consists of testing women/men to identify cancers before any symptoms appear. Various methods have been evaluated as breast cancer screening tools, including mammography, clinical breast exam and breast self-exam.

• Mammography should be routinely done once a year in women over 40.

• The breast self-exam can be done following easy steps by both women and men. Follow the video link to learn how to do it:

The self-exam can save your life! Practice it once a month and if you find any irregularity consult your doctor ASAP. Thanks for reading, have a blissful day!

More info:
https://www.wcrf.org/dietandcancer/breast-cancer
https://www.who.int/cancer/prevention/diagnosis-screening/breast-cancer/en/
https://www.nationalbreastcancer.org/male-breast-cancer

@Kieraa She´s super spoiled! eats better than me LOL!

Your babies are so cute!!! Sheldon likes to sleep over my belly LOL! she´s a lil bit cranky, but I love her. I wanna have a tortoise too! But they dont sell those here. Love all reptiles.

@Cyber1 That´s cute!

@Kieraa Reptiles are very hard to take care of! They need specific enviromental conditions to remain healthy, also the diet it´s tricky.

@Kieraa That´s so cool to watch!!! It´s nature!

@Cyber1 LOL, you´re crazy mi amor! Looking forward for it! ;) Enjoy the pizza, and remember to self exam! 1% of breast cancer occurs in men! Love you! :*

So thoughtful! Ty! ❤️

Start talking in the public chat and see if she's friendly to you. No sex talk ever. Be nice, funny and a gentleman. Also don't DM a girl just to say hi, find an interesting topic you can start a conversation with. I personally find smart, polite and funny guys interesting. Also, if you DM her and she doesn't follow the conversation, leave it right there. If you are a nice guy there are plenty of girls that will be willing to chat with you. Be yourself and see how it goes from there! Good luck! :)

@davitchen yeah, that's relaxing.

@Scottish A lot in your minds sounds like anxiety, just try to relax! Breathing exercises, warm milk, or tea :).

@Scottish If you been in bed for long time and can´t sleep, get up, do something else for a while, and then when you feel sleepy get in immediately.

@Scottish LOL honey! Get some blue light filter! Or you better put your phone down!

@Lurker nah, you're fine. 6 hours is enough. And apparently you are a very energetic person. :)

@Lurker Oh my... Very busy life! So, how many hours do you usually sleep?
It's good to work out, but if you don't get enough sleep, you will not have the best results.

@Lurker Do you work out in the morning or at night? Working out in the morning might help.

@Lurker At your age, according to National Sleep Foundation, 6 hours is fine. Maybe taking dinner earlier?