The best ways to fall asleep.

I am sure that among these methods, you will find the one that suits you. 1. Music. For the last hour before going to bed, listen to calm music - so that each next track is more and more calm. 2. Tibetan meditation. Lie down, relax and imagine that a plane is approaching you from the side of your legs, which decomposes your body into atoms - first the feet, fingers, ankles, shins disappear, the body dissolves into nothingness, and so on until your head and consciousness dissolve. 3. According to the Silva method. Count exhalations in reverse order (for example, from 50 to 1). 4. Full yogic breathing. If you are tense and cannot calm down: lying down, breathing in 3 stages. Slowly inhale with the belly, when it is full, inhale with the chest, then with the tops of the lungs. Exhale in the reverse order - exhale smoothly with the stomach, then with the chest, then with the tops of the lungs. Try to make your exhalation twice as long as your inhalation. Inhale - about 8 seconds. 5. Breathing through the left nostril. When we breathe with the right nostril, which is connected with the energy of the sun, we are charged with energy, when we calm down with the left, connected with the energy of the moon. If you are overstressed, in order to relax and fall asleep, you need to close your right nostril (with a piece of cotton) and go to bed. 6. Antimoraning. Close your eyes and open them for a split second (blinking in reverse).

Two-step facial cleansing with hydrophilic oil and foam cleanser.

Two-stage facial cleansing came to us from Asia. This method of cleansing the skin works with a bang. The oil prepares the skin, removes makeup and sebum, opens the pores. A foam or gel cleanser removes oil residue. So: Stage 1. Hydrophilic oil for deep skin cleansing. It cleanses well, rinses off perfectly, but the skin remains velvety. By the way, it removes eye makeup very well. Stage 2. Foam for deep cleansing of pores. I don't know about you, but I love having my skin squeaky clean after washing. Here is just such an effect. At the same time, there is no feeling of dryness afterwards, which is important.

If the test results alarmed you.

If tests show that adrenal health is not all right, consult a nutritionist and sleep specialist: you need to first improve sleep and nutrition in order to prevent further hormonal imbalances and adrenal exhaustion. And, of course, do stress management, reconsider your lifestyle and priorities, and make time for quality rest!

Hypotension test.

Lie down on the bed and lie down for 1-2 minutes. Measure blood pressure in the supine position. Record the digital result. Without changing body position, inflate the cuff again to 20 mmHg. above the received systolic pressure. Stand up abruptly with the cuff inflated and immediately measure your blood pressure while standing. What do the results say? The pressure rose by 6 -10 mm Hg. immediately after a sharp rise - everything is fine. BP dropped by more than 10 mm Hg. - a sign of depleted adrenal glands. The greater the fall, the more pronounced the exhaustion.

How to do a test?

Immediately after waking up, without getting out of bed, measure the temperature under the tongue, tightly closing the lips. It is advisable to use a mercury thermometer, but if you take an electronic one, then hold it for a couple more minutes after the beep. What do the results say? Temperature 36.6-36.8 - normal A temperature below 36.5 indicates a possible hypothyroidism of varying severity. Unstable temperature on test days indicates adrenal fatigue.

5 day temperature test.

Allow five days to complete this test. It is better for women with a regular cycle to carry out diagnostics on the 1-5th day of the cycle, for men and women in menopause - on any day. During the testing period, try to get a good night's sleep and avoid excessive physical activity, do not drink alcohol and analgesics every day before bedtime.

What is restless adrenal syndrome? How to identify it?

Do you find it hard to get up in the morning, often dizzy, hair falling out and blood pressure low? These symptoms can be a manifestation of a variety of diseases. One of them is associated with excess stress in life - adrenal fatigue syndrome. The first stages of adrenal fatigue are usually invisible. And the latter already require urgent medical intervention. If there is stress in your life, this may be a signal that it is time to check the adrenal glands. Home diagnostics in the form of simple tests will help identify the problems of this important endocrine organ. We suggest starting the check with home tests (if there are no serious symptoms that you need to see a doctor).

Fatty meals before bed prevent you from getting enough sleep.

Scientists have proven that people who eat fatty foods get less healthy sleep than people who eat light meals. Meals with a lot of fat not only significantly reduce the quality of a night's rest and the speed of falling asleep, but can also cause heartburn and indigestion. If you cannot refuse such food, at least eat dinner three hours before bedtime.

Nighttime meals reduce glucose tolerance.

Workers who refused to eat on the night shift were more resistant to anxiety and depression, the scientists found. Late-night meals reduce glucose tolerance, a condition that precedes diabetes mellitus and which, in turn, is associated with mood swings.

The risk of stroke was first linked to blood type.

In Maryland, they decided to compile statistics on almost a million people with strokes. According to her, people with the second blood type are 16% more likely to experience strokes before the age of 60. On the other hand, when analyzing statistics, the first blood type turned out to be the safest - its carriers experience strokes 12% less often.

Scientists have found a link between dental diseases and dementia.

Experts analyzed 47 studies conducted in this area. They concluded that periodontal problems increased the risk of future cognitive impairment by 23%, and the development of dementia by 21%.

A hearty breakfast does not affect the process of losing weight.

In Scotland, the popular scheme of a hearty breakfast, an average lunch and a meager dinner as a means of losing weight has been debunked. It turned out that the rate of assimilation of food does not change depending on the quality of the food. Body weight will not decrease if you have a hearty breakfast and eat something low-calorie for lunch. The researchers found that energy expenditure and overall weight loss were the same for people on the morning and evening diets. They debunked the myth about the influence of time of day on metabolism.

Cubes with chamomile and rose hips.

Ingredients: 1. Chamomile; 2. Sage; 3. Rosehip. Mix dried chamomile, sage and rosehip (these herbs can be purchased at a pharmacy). Dial 1 teaspoon of herbs and pour 1 cup of boiling water. Let it brew for half an hour. Cool the infusion and pour into molds. These ice cubes will help maintain the water balance of the skin, soften it and prevent inflammation.

Herbal cubes.

Ingredients: 1. For normal skin: mint, plantain, yarrow, St. John's wort, sage, tricolor violet, horsetail; 2. For dry and sensitive skin: rose, linden, lemon balm, any red berries (mountain ash, hawthorn, strawberries); 3. For oily and problematic skin: calendula, birch buds, wormwood, coltsfoot, chicory root or bergenia thick-leaved. It is necessary to make a collection of herbs. 1 tablespoon per glass of boiling water, pour over and let it brew for 30 minutes. Pour into molds and freeze.

Cosmetic ice for youth and beauty of the skin.

The main property of cosmetic ice is the improvement of local blood circulation. This effect is achieved due to the fact that while the cold actively affects the skin, the blood vessels are actively constricted. As soon as you remove the ice cube, the vessels begin to expand. The visual effect appears immediately after the procedure: the skin looks refreshed and beautiful, even the complexion is evened out. Ice should be used twice a day: in the morning, immediately after waking up, and in the evening, an hour before bedtime.

DIY tonic

Why do you need a facial tonic? In facial skin care, there are three main stages: cleansing, toning, moisturizing. Tonic is the final stage of cleansing. A tonic recipe that will give odds to many skin care products. Have to take: ▪️ Rose hydrolat (calendula, pine needles, lavender) - 45 ml. ▪️3/4 drops of fresh lemon juice ▪️Natural honey - a quarter of a teaspoon (or at the “tip of a knife”, as it is more convenient for anyone to measure) You can add D-panthenol - 2 drops By mixing these components together, you will get the simplest tonic, with the maximum benefit for your skin. The best way to store toner is in spray bottles. When using the tonic, do not wait for it to dry, but spread the tonic over the face with patting movements, pay special attention to the area around the eyes. Important: since the tonic is a leave-in care product, choose only high-quality ingredients.

Physical activity and brain function.

In one study in the United States, schoolchildren played sports during the year between classes. Naturally, the physical form of children has improved. The level of self-control has increased. Children became less distracted, were able to perform several tasks at once, and also began to remember and absorb information better.

Physical activity and brain function.

Different types of physical activity have an extremely positive effect on brain function, both in children and adults. For example, riding a bicycle while studying helps to better absorb and memorize new foreign words. And walking, as Nietzsche once said, "inspires" the imagination. In fact, walking, whether it's on a treadmill or just down the street, improves divergent thinking, the ability to come up with multiple solutions to the same problem.

Korean scientists came up with a smart tattoo to monitor health.

The ink is made up of gallium-based liquid metal and carbon nanotubes. Thanks to this, the tattoo turns into a bioelectrode - it can conduct electricity, interact with electronics and serve as a heartbeat or blood sugar sensor. To take readings, the tattoo must be connected to an electronic gadget - it does not have its own source of energy and memory. In the future, scientists want to add a chip to the tattoo. Then the body will be able to communicate directly with external devices.

Top Barriers to New Fitness Goals: How to Overcome Them?

5. The belief that fitness is a chore. Of course, no one can come to every workout with a glued-on smile, but if you hate every second in the gym, you're setting yourself up for failure. How to overcome. Make a schedule that fits harmoniously into your life. Do not overdo it. Take rest days. Adjust the difficulty for yourself: workouts should be hard enough, but not intimidating. Try to find a type of physical activity that you really enjoy and don't get bored of.