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thethief1996 · 1 year ago

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700 Palestinians were killed in the last 24 hours and the airstrikes are more violent each night. Gaza's hospitals have fuel left for two more days. Israel only allowed aid into Gaza on the condition they didn't carry fuel. The Indonesian hospital has shut down already, because doctors have no supplies and no choice but to let the wounded die. They're calling it a collapse but the term doesn't do it justice.

Over a 100 incubator babies are at risk. There are 50.000 pregnant women in Gaza right now, and 5.500 due to give birth this month. Menstruating people are taking pills in order to stop their periods, because they do not have pads or water to maintain hygiene. Surgeons are operating without anesthesia. Water is not reaching Gazans because there's no electricity or fuel for water pumps.

There's no excuse for this. Israel justifies the airstrikes by saying they want to destroy Hamas infrastructure and release the hostages, but they have refused to negotiate for their release. Hamas informed Israel they wanted to release two elderly women without anything in return, and Israel refused. Netanyahu said they wouldn't take their own civilians back because it was "mendacious propaganda." When the hostages were finally released, Netanyahu prohibited the hospital from giving press releases. Yocheved Lifshitz went behind their backs and talked to the press anyway, saying she was treated very well by Hamas, but the government abandoned them. They're being used as straw men. Israel is conditioning the entry of fuel to the release of hostages and yet, according to The Wall Street Journal, when Hamas proposed to exchange 50 hostages for fuel they denied. IDF officials have said they fear the release of more hostages because that might withhold the order to their ground invasion. They do not care as long as they can use the hostages as a pretext for their slaughtering.

There's a turning tide for Palestine in public support. Support for Israel was built through decades of propaganda and we are making a dent into it. Zionists are desperate, holding zoom meetings to promote zionism, but we have to do so much more. We have to shame people in power into supporting the Palestinian cause.

Keep yourself updated and share Palestinian voices, looking to inform yourself from the sources. Palestinians have asked of us only that we share, tweet and post, over and over. Muna El-Kurd said every tweet is like a treasure to them, because their voices are repressed on social media and even on this very app. Make it your action item to share something about the Palestinian plight everyday. Here are some resources:

Al Jazeera

Anadolu Agency

Mondoweiss

Boycott Divest Sanction Movement

Palestinian Youth Movement

Mohammed El-Kurd (twitter / instagram)

Al-Shabaka (twitter / instagram)

Mariam Barghouti (twitter / instagram)

Muhammad Shehada (twitter)

Motaz Azaiza (instagram) - reporting directly from Gaza

Take action. You can participate in boycotts wherever you are in the world, through BDS guidelines. Right now, they are focusing on boycotting (don't be overwhelmed by gigantic boycott lists. Only boycott additional brands if you can):

Carrefour

Puma

Sabra

Sodastream

Ahava cosmetics

Israeli fruits and vegetables

Push for a cultural boycott - pressure your favorite artist to speak out on Palestine and cancel any upcoming performances on occupied territory (Lorde cancelled her gig in Israel because of this. It works.)

If you can, participate in direct action or donate. Palestine Action works to shut down Israeli weapons factories in the UK and USA, and have successfully shut down one of their firms in London. Some of the activists are going on trial and are calling for mobilizing on court.

Call your representatives. The Labour Party in the UK had an emergency meeting after several councilors threatened to resign if they didn't condemn Israeli war crimes. Calling to show your complaints works, even more if you live in a country that funds genocide.

FOR PEOPLE IN THE USA: USCPR has developed this toolkit for calls

FOR PEOPLE IN THE UK: Friends of Al-Aqsa UK and Palestine Solidarity UK have made toolkits for calls and emails

FOR PEOPLE IN GERMANY: Here's a toolkit to contact your representatives by Voices in Europe for Peace

FOR PEOPLE IN IRELAND: Here's a toolkit by Voices in Europe for Peace

FOR PEOPLE IN POLAND: Here's a toolkit by Voices in Europe for Peace

FOR PEOPLE IN DENMARK: Here's a toolkit by Voices in Europe for Peace

FOR PEOPLE IN SWEDEN: Here's a toolkit by Voices in Europe for Peace

FOR PEOPLE IN AUSTRALIA: Here's a toolkit by Stand With Palestine

FOR PEOPLE IN CANADA: Here's a toolkit by Indepent Jewish Voices for Canada

Join a protest. Here's a constantly updating list of protests:

Global calendar

USA calendar

Australia calendar

Here are upcoming events:

CANBERRA/NGUNNAWAL, AUSTRALIA – Wed Oct 25, 11 am, National Press Club. Info: https://www.instagram.com/p/Cyh1xy1BMrU/

OXFORD, ENGLAND – Wed Oct 25, 12:15 pm, Cornmarket. Info: https://www.instagram.com/p/CykroKeInz3/?utm_source=ig_web_copy_link

SMITH COLLEGE (US) – Wed Oct 25, 12 pm, Chapin Lawn. Info: https://www.instagram.com/p/CymT8f5vnHN/?img_index=1

ST CATHERINES, ON ( CANADA) – Wed Oct 25, 6 pm, 61 Geneva St Info: https://www.facebook.com/events/889319005528757/

TORONTO, CANADA – Wed Oct 25, 5 pm, Sidney Smith Hall. Info: https://www.instagram.com/p/CyjVbpGvva8/

SANT CUGAT, CATALONIA, SPAIN – Thurs Oct 26, 6 pm, Davant l’Ajuntament. Info: https://www.instagram.com/p/CynL834tgg9/?img_index=4

MELBOURNE, AUSTRALIA – Fri Oct 27, 7 pm, Federation Square. Info: https://www.instagram.com/p/Cyhyd0vhP8t/

LIVORNO, ITALY – Sat Oct 28, 2:30 pm, Piazza Cavour. Info https://www.instagram.com/p/CyiWJ06MXpM/

MINNEAPOLIS, MN (US) – Sat Oct 28, 1 pm, Lake Street and Minnehaha.

ROME, ITALY – Sat Oct 28, Rome. Info: https://www.instagram.com/p/Cyi7ey-MMs1/?img_index=1

ROME, ITALY – Sat Nov 4, Rome. Info TBA: https://www.instagram.com/p/CyndKUitnMU/

WASHINGTON, DC (USA) – Sat Nov 4, 12 pm, White House. Info: https://www.instagram.com/p/CyiecRtr9-B/

Wollongong: Rally at Crown Street Mall Amphitheatre on 21 Oct at 1 PM

Melbourne: Blak and Palestinian Solidarity Rally at Victorian Parliament House Steps on 25 Oct at 6 PM

HOUSTON: Thursday, October 26th, 5:45PM, Rice University, Central Quad

VANCOUVER: OCT 28 at 2PM, Vancouver Art Gallery

KITCHENER: Wednesday October 25th at 5 PM at CBC Kitchener

SANTA ANA: 20 Civic Center Plaza, Santa Ana, CA 92701, October 25th at 5:30 pm

TORONTO: WED. OCT 25 at 7PM at Queen's Park

[CAR RALLY] WASHINGTON D.C: Wednesday 10/25 outside the US State Department on the 23rd Street side

Feel free to add more.

#save gaza #free palestine #gaza under attack #palestine

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kidsinnowadays · 1 year ago

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Better Bedtimes: The Secret to Your Child's Restful Nights

Ensuring proper sleep hygiene is vital for children's restful nights, supporting their overall well-being and healthy development. #SleepHygiene #RestfulNights #ChildHealth #ParentingTips

Sleep is critical for a child’s physical health and development. Sleep hygiene refers to the behaviors, habits, and practices that promote consistent, quality sleep. Getting enough high-quality sleep is especially important for children as they grow and develop. During sleep, the body repairs itself, grows muscle, synthesizes hormones, and consolidates memories. Sleep impacts almost every area…

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#Children&039;s sleep health #Children&039;s sleep routines #Ensuring restful nights for kids #Healthy sleep habits for kids #Improving children&039;s sleep hygiene #Promoting good sleep in children #Restful nights for children #Sleep hygiene for kids #Sleep tips for children #Tips for kids&039; better sleep

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simwithshan · 1 year ago

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AM & PM Traditions

"AM & PM Traditions" are personalized habits your sims can use in their calendar to create their own morning and night routine so they can craft their own daily rituals.

Start your day off right with choices ranging from a refreshing morning shower, bathes, brushing their teeth and even shaving to some much-needed skincare. Don't forget a calming cup of coffee or tea after. Have work in the morning, I made sure to add a Pack Sack Lunch into the choices in their routine as well.

However, my favorite part of these traditions has to the be Words of Affirmations choice and journaling. I love having my sims indulge into some needed selfcare and couldn't hesitate not to add these features!

Everything Included

Bathe: Great for hygiene and starting the day fresh. It adds a realistic touch to your Sims morning rituals. All Types of bathing from traditional to using the petals, soaps etc.

Brush Teeth: Dental hygiene is crucial! It's good that you've included this routine to ensure your Sims maintain healthy teeth. You can complete this buy brushing your sims teeth by clicking on the sink.

Coffee and Tea: A perfect way to kickstart the morning or wind down in the evening. It adds a touch of realism and comfort to your Sims' lives. Brew and drink coffee or tea to complete this.

Journaling: A wonderful addition for Sims to reflect on their day or express their thoughts. It's a great way to incorporate self-care and mindfulness. Make sure to use the sims private journal to complete this.

Apply Makeup: For Sims who enjoy enhancing their appearance, this routine adds a touch of personal grooming. You can only do this at the vanity!

Remove Makeup: A thoughtful inclusion for Sims who prefer to go makeup-free or need to prepare for bedtime. You can only do this at the vanity!

Pack Lunch: Ideal for Sims with a busy day ahead. It's a practical addition for those who want to bring their own meals to work or school. Make sure you pack a sack lunch to complete this.

Shave: A grooming routine for Sims who prefer to keep a clean-shaven look. It adds realism to their daily preparations. This includes all body shaving areas, not just your face!

Shower: An essential part of maintaining hygiene. This routine ensures your Sims stay clean and refreshed. Just do your usual showering!

Skincare: A great way to incorporate self-care into your Sims' daily lives. It's perfect for those who prioritize skincare. I love this one, make sure you use a face mask or the cleanser to complete this.

Words of Affirmation: A fantastic addition for promoting positive mental health. It adds a meaningful and uplifting touch to your Sims' routines. Psyche self-up in a standing mirror to complete this. You do not do this one at the vanity.

Want more Traditions to add to your routine? I have so many!

Workout Traditions or Me Time Traditions

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#ts4cc #the sims 4 cc #the sims 4 #ts4 mods #ts4 #the sims 4 mods #ts4 cc #simblr #the sims #simwithshan #holiday traditions #ts4mod #mods #game mods #sims 4 mods #sims 4 maxis match #sims 4 maxis cc

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mde-creative-video · 1 year ago

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Improving Sleep: Tips for Better Sleep Quality and Sleep Hygiene

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drcpanda12 · 2 years ago

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New Post has been published on https://www.knewtoday.net/unlocking-the-power-of-sleep-the-vital-role-of-restful-nights-for-optimal-health-and-well-being/

Unlocking the Power of Sleep: The Vital Role of Restful Nights for Optimal Health and Well-being

Sleep is an essential and often overlooked aspect of our lives. It is not merely a passive state of rest; rather, it plays a vital role in promoting our physical, mental, and emotional well-being. Yet, in our fast-paced and hyperconnected world, sleep is often sacrificed in favor of productivity, leisure activities, or other commitments. It’s time to recognize and appreciate the immense importance of sleep and its profound impact on every aspect of our lives.

In this article, we will delve into the multifaceted role that sleep plays in our overall health and functioning. From physical recovery and repair to immune system support, mental health, stress management, and emotional resilience, sleep influences nearly every aspect of our lives. By understanding the significant benefits of sleep, we can make informed choices and prioritize this essential aspect of our daily routine.

Join us as we explore the remarkable ways in which sleep contributes to our well-being, and discover practical tips and strategies to optimize our sleep habits. Prepare to uncover the hidden power of a good night’s sleep and unlock its potential to transform our lives for the better.

Productivity and Performance: Maximizing Your Potential

How sleep affects concentration, focus, and Productivity

Sleep plays a crucial role in enhancing concentration, focus, and productivity. When we prioritize and obtain sufficient quality sleep, our cognitive functions are optimized, allowing us to perform at our best. Here’s how sleep affects concentration, focus, and productivity:

Restoring Brain Function: During sleep, the brain undergoes essential restorative processes. Sleep helps consolidate and strengthen memories, facilitating learning and improving cognitive function. Sufficient sleep supports optimal brain health, which is directly linked to concentration and focus.

Attention and Alertness: Lack of sleep can impair attention and reduce alertness. It becomes more challenging to stay focused on tasks, leading to decreased productivity and increased errors. Adequate sleep supports sustained attention, enabling us to concentrate on our work or studies for longer periods without becoming easily distracted.

Cognitive Performance: Quality sleep positively influences various cognitive abilities, such as problem-solving, decision-making, creativity, and critical thinking. Sleep deprivation, on the other hand, can hinder these cognitive processes, leading to reduced productivity and lower-quality work outcomes.

Reaction Time and Accuracy: Sleep deficiency can slow down reaction time and decrease accuracy in tasks that require quick thinking and precise execution. A well-rested mind is more agile, responsive, and capable of performing complex tasks efficiently and accurately.

Mental Energy and Stamina: Sleep provides the mental energy and stamina necessary for sustained productivity. When we are well-rested, we experience improved mental vitality, motivation, and resilience throughout the day. This, in turn, enhances our ability to stay focused, meet deadlines, and maintain productivity levels.

Emotional Regulation: Adequate sleep supports emotional regulation, reducing the likelihood of mood swings and emotional instability that can hinder concentration and productivity. When we are well-rested, we are better equipped to handle stress, maintain a positive mindset, and stay focused on our tasks.

To optimize sleep for improved concentration, focus, and productivity:

Prioritize Sufficient Sleep: Aim for 7-9 hours of sleep each night, as recommended for adults. Establish a consistent sleep schedule and ensure you allocate enough time for sleep in your daily routine.

Create a Sleep-Friendly Environment: Make your bedroom conducive to quality sleep by keeping it dark, quiet, and at a comfortable temperature. Use comfortable bedding and invest in a supportive mattress and pillow to enhance sleep quality.

Establish a Bedtime Routine: Develop a relaxing bedtime routine to signal to your body that it’s time to wind down. Engage in calming activities such as reading, taking a warm bath, or practicing relaxation techniques to prepare your mind for sleep.

Limit Stimulants: Minimize or avoid the consumption of caffeine, nicotine, and stimulating substances close to bedtime, as they can interfere with sleep quality and disrupt your ability to focus the next day.

Manage Stress: Practice stress management techniques, such as meditation, deep breathing exercises, or journaling, to alleviate stress and promote relaxation before bed. High-stress levels can negatively impact sleep quality and concentration during the day.

Create a Productive Workspace: Designate a clean, clutter-free workspace that promotes focus and productivity. Eliminate distractions and establish a routine that allows for concentrated work periods followed by short breaks.

Remember, quality sleep is a fundamental pillar of optimal cognitive function and productivity. By prioritizing sleep and implementing healthy sleep habits, you can enhance your concentration, sharpen your focus, and unlock your full potential for productivity and success in various areas of your life.

Strategies for optimizing sleep to enhance performance and efficiency

Optimizing sleep is key to enhancing performance and efficiency in various aspects of life. Here are some strategies you can implement to improve your sleep quality and maximize your overall productivity:

Stick to a Consistent Sleep Schedule: Establish a regular sleep-wake schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.

Create a Sleep-Friendly Environment: Make your bedroom a sleep haven by ensuring it is dark, quiet, and cool. Use blackout curtains, earplugs, or white noise machines to minimize external disturbances. Invest in a comfortable mattress, pillows, and bedding that suit your preferences and promote a restful sleep experience.

Establish a Pre-Sleep Routine: Develop a relaxing routine before bed to signal to your body that it’s time to wind down. Engage in activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities or screens (e.g., smartphones, tablets, computers) close to bedtime.

Limit Exposure to Blue Light: Minimize exposure to electronic devices emitting blue light, such as smartphones, tablets, and computers, before bed. Blue light can disrupt the production of melatonin, a hormone that regulates sleep. Consider using blue light filters or switching to “night mode” on your devices to reduce the impact of blue light.

Avoid Stimulants: Limit or avoid consuming stimulants like caffeine and nicotine, particularly in the afternoon and evening. These substances can interfere with your ability to fall asleep and negatively impact sleep quality.

Create a Relaxing Bedtime Ritual: Engage in calming activities before bed that help you unwind and relax. This can include gentle stretching, listening to calming music, practicing gratitude or journaling, or drinking a cup of herbal tea known for its sleep-promoting properties, such as chamomile or lavender.

Exercise Regularly: Engage in regular physical activity during the day, as exercise can promote better sleep quality. However, avoid vigorous exercise close to bedtime, as it may energize your body and make it harder to fall asleep. Aim to finish your workout at least a few hours before bed.

Manage Stress: Implement stress management techniques throughout the day to reduce anxiety and promote better sleep. This can include practices like mindfulness meditation, yoga, journaling, or engaging in hobbies that help you relax and unwind.

Create a Comfortable Sleep Environment: Ensure your sleep environment is comfortable and free from distractions. Use comfortable bedding, maintain a cool room temperature, and consider using sleep aids like eye masks or white noise machines if necessary.

Seek Professional Help if Needed: If you consistently struggle with sleep problems or suspect you may have a sleep disorder, consider consulting a healthcare professional or sleep specialist for a comprehensive evaluation and personalized recommendations.

Remember, optimizing your sleep is a long-term commitment that requires consistency and discipline. By implementing these strategies, you can enhance your sleep quality, boost your performance, and improve your overall efficiency in various aspects of life.

Strategies for Improving Sleep Hygiene: Creating an Ideal Sleep Environment

Establishing a consistent sleep schedule and routine

Establishing a consistent sleep schedule and routine is essential for optimizing your sleep and promoting better overall well-being. Here are some tips to help you establish and maintain a healthy sleep schedule and routine:

Determine Your Ideal Sleep Duration: Identify the amount of sleep your body needs to feel refreshed and alert during the day. Most adults require 7-9 hours of sleep per night, but individual needs may vary. Experiment with different sleep durations to find what works best for you.

Set a Fixed Bedtime and Wake-Up Time: Choose a bedtime and wake-up time that allows for the recommended amount of sleep. Try to stick to this schedule even on weekends to regulate your body’s internal clock and maintain a consistent sleep-wake cycle.

Gradually Adjust Your Sleep Schedule: If you need to shift your sleep schedule, do it gradually. Gradually advance or delay your bedtime and wake-up time by 15-30 minutes each day until you reach your desired schedule. This helps your body adjust more smoothly.

Create a Bedtime Routine: Develop a relaxing routine that you follow consistently before bed. Engage in activities that help you wind down and signal to your body that it’s time to sleep. This can include reading a book, taking a warm bath, practicing relaxation techniques, or listening to calming music.

Create a Sleep-Inducing Environment: Make your bedroom conducive to sleep. Keep it cool, dark, and quiet. Consider using earplugs, eye masks, or white noise machines to block out any disruptive noises or light.

Avoid Stimulating Activities Before Bed: Minimize or avoid activities that are mentally or physically stimulating close to bedtime. This includes using electronic devices that emit blue light, watching stimulating TV shows or movies, or engaging in intense exercise. Instead, opt for activities that promote relaxation and calmness.

Limit Exposure to Electronic Devices: Reduce your exposure to electronic devices, such as smartphones, tablets, and computers, before bed. The blue light emitted by these devices can interfere with your sleep by suppressing melatonin production. Consider establishing a “device-free” zone in your bedroom.

Practice Consistency: Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes a more regular sleep pattern.

Track Your Sleep Patterns: Use a sleep diary or a sleep-tracking app to monitor your sleep patterns and assess the effectiveness of your sleep schedule and routine. This can help you identify any areas for improvement and make necessary adjustments.

Be Patient: It may take time for your body to adjust to a new sleep schedule and routine. Be patient and persistent in sticking to your desired schedule, as consistency is key for reaping the benefits of a healthy sleep routine.

By establishing a consistent sleep schedule and routine, you can optimize your sleep, improve sleep quality, and enjoy the benefits of a well-rested mind and body.

Creating a sleep-friendly bedroom environment

Creating a sleep-friendly bedroom environment is essential for promoting better sleep quality and optimizing your overall rest. Here are some tips to make your bedroom conducive to a good night’s sleep:

Keep it Dark: Ensure your bedroom is as dark as possible during sleep time. Use blackout curtains or blinds to block out external light sources such as streetlights or sunlight. Consider using an eye mask if necessary.

Reduce Noise: Minimize noise disruptions by using earplugs, a white noise machine, or a fan to create a soothing background noise that can help drown out external sounds. If needed, use earplugs or soundproofing techniques to limit disturbances.

Maintain Comfortable Temperature: Keep your bedroom at a cool and comfortable temperature. The ideal temperature for sleep is typically between 60-67 degrees Fahrenheit (15-19 degrees Celsius). Adjust the thermostat or use fans or air conditioning to create a suitable sleep environment.

Invest in a Quality Mattress and Bedding: A comfortable and supportive mattress and bedding are crucial for a good night’s sleep. Find a mattress that suits your preferred level of firmness and pillows that provide adequate neck and head support. Opt for breathable and hypoallergenic bedding materials for added comfort.

Declutter and Organize: Keep your bedroom clean, clutter-free, and organized. A tidy environment promotes a sense of calm and relaxation, allowing your mind to unwind before sleep.

Minimize Electronic Devices: Remove or limit the presence of electronic devices in your bedroom, especially those that emit blue light, such as smartphones, tablets, or laptops. Blue light can interfere with your natural sleep-wake cycle. If you must have them in the room, keep them away from the bed and use features like night mode or blue light filters.

Create a Soothing Color Scheme: Choose soothing and calming colors for your bedroom décors, such as soft blues, greens, or neutral tones. These colors can help create a relaxing atmosphere conducive to sleep.

Promote Fresh Air and Ventilation: Ensure proper airflow and ventilation in your bedroom. Open windows to allow fresh air to circulate or use a fan or air purifier to improve air quality.

Use Aromatherapy: Consider using calming scents like lavender, chamomile, or ylang-ylang in the form of essential oils, sprays, or sachets. These aromas can promote relaxation and help create a sleep-friendly atmosphere.

Make it a Sanctuary: Design your bedroom as a peaceful sanctuary solely dedicated to sleep and relaxation. Avoid using it as a workspace or entertainment area to maintain a clear association between your bedroom and restful sleep.

Creating a sleep-friendly bedroom environment sets the stage for a more restful and rejuvenating sleep experience. By implementing these tips, you can create a tranquil and comfortable space that promotes optimal sleep quality and contributes to your overall well-being.

Adopting relaxation techniques and promoting healthy sleep habits

Adopting relaxation techniques and promoting healthy sleep habits can significantly improve your sleep quality and overall well-being. Here are some effective strategies to incorporate into your routine:

Progressive Muscle Relaxation: Practice progressive muscle relaxation before bed. Start by tensing and then slowly releasing each muscle group in your body, from your toes to your head. This technique helps relieve tension and promotes a state of relaxation.

Deep Breathing Exercises: Engage in deep breathing exercises to calm your mind and relax your body. Breathe in deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Focus on your breath and let go of any racing thoughts or worries.

Mindfulness Meditation: Set aside a few minutes each day for mindfulness meditation. Sit or lie down comfortably, close your eyes, and focus your attention on your breath or a specific object. Allow your thoughts to come and go without judgment, gently bringing your focus back to the present moment.

Establish a Regular Sleep Routine: Create a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.

Create a Relaxing Bedtime Ritual: Develop a calming routine leading up to bedtime to signal to your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, practicing gentle stretching or yoga, or listening to soothing music.

Limit Stimulants and Screens: Minimize or avoid consuming caffeine, nicotine, and other stimulants close to bedtime as they can interfere with your ability to fall asleep. Additionally, reduce exposure to electronic devices that emit blue light, such as smartphones, tablets, and computers, before bed. Blue light can disrupt your sleep-wake cycle.

Create a Sleep-Enhancing Environment: Make your bedroom a peaceful and comfortable space. Ensure it is dark, quiet, and at a cool temperature. Consider using blackout curtains, earplugs, white noise machines, or a comfortable mattress and bedding to enhance your sleep environment.

Exercise Regularly: Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime. Exercise can promote better sleep quality and help reduce stress and anxiety.

Limit Daytime Napping: If you struggle with nighttime sleep, limit daytime napping or keep it short (around 20-30 minutes) and avoid napping too close to your bedtime.

Manage Stress and Worry: Practice stress management techniques throughout the day to promote a calm state of mind before sleep. This can include journaling, engaging in relaxing hobbies, talking to a trusted friend or therapist, or practicing mindfulness.

Remember, adopting relaxation techniques and healthy sleep habits takes time and consistency. By incorporating these strategies into your routine, you can create a more peaceful and restful sleep environment, enhance your ability to relax, and improve the quality of your sleep.

Sleep Disorders and Seeking Professional Help

Common sleep disorders: insomnia, sleep apnea, restless leg syndrome, etc.

Sleep disorders can significantly impact sleep quality and overall well-being. Here are some common sleep disorders:

Insomnia: Insomnia is characterized by difficulty falling asleep, staying asleep, or both. It can be caused by various factors such as stress, anxiety, depression, medication side effects, or poor sleep habits.

Sleep Apnea: Sleep apnea is a disorder in which breathing repeatedly stops and starts during sleep. It is often caused by the relaxation of throat muscles, leading to a blocked airway. Common symptoms include loud snoring, gasping for air during sleep, and excessive daytime sleepiness.

Restless Leg Syndrome (RLS): RLS is a neurological disorder characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations such as tingling, itching, or aching. Symptoms typically worsen at night and can interfere with sleep.

Narcolepsy: Narcolepsy is a neurological disorder that affects the brain’s control of sleep-wake cycles. It causes excessive daytime sleepiness and sudden, uncontrollable episodes of falling asleep during the day. Other symptoms may include cataplexy (sudden loss of muscle tone), sleep paralysis, and vivid hallucinations.

Periodic Limb Movement Disorder (PLMD): PLMD involves repetitive and involuntary movements of the legs or arms during sleep. These movements can disrupt sleep and lead to excessive daytime sleepiness or insomnia.

REM Sleep Behavior Disorder (RBD): RBD is characterized by the loss of muscle atonia (paralysis) during REM sleep, leading to acting out dreams physically. Individuals with RBD may exhibit behaviors such as talking, shouting, punching, or kicking during sleep.

Circadian Rhythm Sleep-Wake Disorders: These disorders involve disruptions in the body’s natural sleep-wake cycle. Common types include delayed sleep phase disorder (difficulty falling asleep and waking up at conventional times) and shift work disorder (difficulty adjusting to a work schedule that conflicts with the body’s internal clock).

Sleepwalking and Sleep Talking: Sleepwalking (somnambulism) and sleep talking (somniloquy) are sleep disorders that involve performing complex behaviors or talking during sleep. These behaviors typically occur during the deeper stages of sleep and can range from simple movements or utterances to more elaborate actions.

If you suspect you have a sleep disorder, it is important to consult a healthcare professional or sleep specialist for proper diagnosis and treatment. They can conduct a comprehensive evaluation, which may include a sleep study, to identify the underlying cause and develop an appropriate management plan to improve your sleep and overall well-being.

Recognizing the signs and symptoms of sleep disorders

Recognizing the signs and symptoms of sleep disorders is crucial for identifying potential issues and seeking appropriate treatment. Here are some common signs and symptoms associated with various sleep disorders:

Insomnia:

Difficulty falling asleep or staying asleep

Waking up too early in the morning

Non-restorative or poor-quality sleep

Daytime sleepiness or fatigue

Irritability, mood disturbances, or difficulty concentrating

Sleep Apnea:

Loud and chronic snoring

Episodes of breathing cessation during sleep, often witnessed by a partner

Gasping or choking sensations during sleep

Excessive daytime sleepiness

Morning headaches

Dry mouth or sore throat upon waking

Restless Leg Syndrome (RLS):

Uncomfortable sensations in the legs, typically relieved by movement

Strong urge to move the legs, especially in the evening or at night

Restlessness or difficulty getting comfortable in bed

Disrupted sleep or insomnia due to leg discomfort

Daytime fatigue or sleepiness

Narcolepsy:

Excessive daytime sleepiness, regardless of sufficient nighttime sleep

Sudden and uncontrollable sleep attacks during the day

Cataplexy (sudden loss of muscle tone, often triggered by emotions)

Sleep paralysis (temporary inability to move or speak when waking up or falling asleep)

Vivid dream-like hallucinations

Periodic Limb Movement Disorder (PLMD):

Repetitive and involuntary leg movements during sleep

Disrupted sleep, leading to excessive daytime sleepiness

Brief awakenings or arousals from sleep due to limb movements

REM Sleep Behavior Disorder (RBD):

Acting out vivid dreams physically during REM sleep

Talking, shouting, punching, kicking, or other complex behaviors during sleep

Potentially dangerous sleep behaviors, including injuring oneself or a sleep partner

Intense dream recall

Circadian Rhythm Sleep-Wake Disorders:

Difficulty falling asleep or waking up at desired times

Irregular sleep patterns due to shift work or jet lag

Excessive daytime sleepiness or insomnia

Impaired concentration, mood disturbances, or reduced performance during wakeful hours

Sleepwalking and Sleep Talking:

Engaging in complex behaviors during sleep, such as walking, eating, or rearranging objects

Talking, mumbling, or making sounds during sleep

Disoriented or confused behavior upon awakening

If you experience persistent or disruptive symptoms related to sleep, it is important to consult a healthcare professional or a sleep specialist. They can evaluate your symptoms, conduct a thorough assessment, and recommend appropriate diagnostic tests, such as a sleep study, to determine the presence of a sleep disorder and develop an individualized treatment plan.

The importance of seeking medical advice and treatment options

Seeking medical advice and exploring treatment options for sleep disorders is crucial for several reasons:

Accurate Diagnosis: Consulting a healthcare professional or sleep specialist is essential to obtain an accurate diagnosis. Many sleep disorders share similar symptoms, and a proper evaluation is necessary to identify the specific disorder causing your sleep disturbances. Without a correct diagnosis, it can be challenging to address the underlying issue effectively.

Improved Quality of Life: Sleep disorders can significantly impact your overall well-being and quality of life. Seeking treatment can help alleviate symptoms such as daytime sleepiness, fatigue, mood disturbances, and difficulties with concentration and productivity. By addressing the underlying sleep disorder, you can experience improved sleep quality and wakefulness during the day, leading to a better overall quality of life.

Health and Safety: Certain sleep disorders, such as sleep apnea, can have serious health implications if left untreated. Sleep apnea increases the risk of high blood pressure, heart disease, stroke, and other cardiovascular conditions. Seeking medical advice and treatment can help mitigate these risks and protect your long-term health. Additionally, treating sleep disorders can reduce the likelihood of accidents or injuries caused by excessive daytime sleepiness or impaired cognitive function.

Personalized Treatment Plans: Medical professionals can develop personalized treatment plans tailored to your specific sleep disorder and individual needs. Treatment options can include lifestyle modifications, behavioral therapies, medication, or the use of specialized devices (e.g., continuous positive airway pressure or CPAP machines for sleep apnea). Working with a healthcare professional ensures that you receive the most appropriate and effective treatment for your condition.

Monitoring and Follow-up: Seeking medical advice allows for regular monitoring and follow-up of your sleep disorder. This ensures that your treatment plan is working optimally and can be adjusted if needed. Healthcare professionals can track your progress, assess treatment efficacy, and address any concerns or questions you may have along the way.

Remember, sleep disorders can have a significant impact on your health, well-being, and daily functioning. Seeking medical advice and treatment options is the first step toward understanding and managing your sleep disorder effectively. Whether it’s through lifestyle changes, therapy, or medical interventions, professional guidance can help you regain restful sleep and improve your overall sleep health.

#Bedtime routine #Calming bedtime rituals #Healthy sleep habits #Promoting better sleep #Relaxation techniques #Sleep hygiene #Sleep quality #Stress management

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prettieinpink · 1 year ago

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HAVING AN INTENTIONAL ROOM

Your room is the most important place in your life. You sleep, wake up, heal and experience many emotions just in your room. You have to take care of your room, so it is spiritually the ideal place to grow into the best version of yourself.

KEEPING YOUR ROOM CLEAN

Keeping your room free of mess is an act of mindfulness and self-discipline that supports your overall journey and connects you with your higher self. It helps with promoting clarity, and cultivating inner balance and is an everyday self-care ritual.

Make your bed every day. You have to respect the place in which you sleep and heal.

Hang up clean clothes after the day or put any dirty clothes in your laundry hamper, avoid tossing them on the floor.

Find a place for everything, and know where everything is. If you do not know where each thing in your room is located, you either have too much clutter or you’re disorganised.

Tidy up your room daily, neatly putting everything away in its place. If needed, buy a few organisers.

Don’t leave rubbish for extended periods. Treat your room like a temple, don’t disrespect it, and pick up after yourself.

Try to avoid eating meals in your bedroom. We forget the dirty dishes over time, and it stinks and attracts unwanted bugs.

Change bed sheets regularly. Once a week at the most, for more hygienic reasons though.

Remove unwanted items on your bedside table. Keep it minimal and intentional with anything you want to place on it.

Regularly clean up the dust in your room, using a duster or a damp microfiber cloth on all of the surfaces.

ENCOURAGING GROWTH IN YOUR LIFE

A room designed to encourage inner growth serves as a physical reminder of your commitment to self-improvement, personal development, and overall well-being. It creates an environment helpful to improvement, self-reflection, and positive change.

Keep specific areas of your room designated to one task in your life. For me, my desk is for productivity, my bed is for resting or relaxing and my bedroom floor is for mindful activities.

Throw away any items that do not serve a purpose to you anymore. Avoid keeping items that bring you painful or harmful memories.

Minimise the presence of technology in your room. I suggest having zones in your room which is device-free or having a time of day in which devices are not allowed in your room.

Create a vision board poster in your room that you can see every day, which helps to visualise and motivate you to create your dream life.

Place meaningful quotes, affirmations, mantras or prayers as reminders of the values, mindsets or intentions you wish to cultivate in your life.

Display personal achievements. If you won any awards or certificates, place them in a way in which you can view them every day. If you have done something in your life that you think is an achievement but have no award to display, just simply create your own. Buy some balsawood and glue it together to create your own medal.

Place items that align with the habits or routines you want to cultivate in your life so that they are easily accessible. Put a workout mat in the corner, always have your journal on your desk or have a cold water bottle ready to go when you wake up.

3. DECORATING YOUR ROOM TO REFLECT YOU

Decorating your room in a way that reflects your true self brings a sense of authenticity and comfort. It creates a nurturing environment that allows for self-expression, reflection, and personal growth which ultimately contributes to your journey of inner development.

Make a mood board or vision board of how you would want your room to look, how it supports you and how it makes you feel. Choose a colour scheme in this process as well.

Add candles or incense that you think embodies who you are, or who you want to be. For example, if I want to be a cleaner person, I would choose a candle that smells like fresh linen.

Put up posters of things that you like, people who you look up to or anything that expresses who you are.

Add a canopy to your bed while you sleep. So cute, and I believe it helps protect you from any unwanted energy entering through you while you sleep.

Add a rug, even if you already have carpet, to enhance the cozy ambience of the room.

An ottoman at the end of the bed can elevate your room to look more expensive, if needed, it can also be an organiser for your extra things.

Put life in your room, adding low-maintenance plants or flowers can liven it up. A little extra, research some plants or flowers meaning’s and pick one that resonates with you.

Display any of your favourite jewellery, bags, clothing pieces, or make-up around your room. A nice way to appreciate what you have, without actually using them.

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supriyasblog · 2 months ago

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Epidemiology Public Health Dentistry Question And Answers

#Access to Dental Care #Oral Health Promotion #Dental Epidemiology #Health Policy #Dental Hygiene Programs #EpidemiologyPublicHealthDentistryQuestionAndAnswers

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honey-tongued-devil · 10 days ago

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[Arcane preference] with a s/o with a mental issues pt.2 (the big sad)

Requests with sensitive themes are reposted with names that hint at the topic but aren’t explicit, to avoid censorship. On another note, I’m taking advantage of this post to promote myself and let you know I’m working on a mini-series of Arcane posters. Right below the "read more" line, you’ll find the link to two drawings and my other socials if you’d like to follow me elsewhere! Enjoy!

Jayce:

- The panic man, but not in this scenario.

- He usually notices a crisis brewing before it’s too late, and when he picks up on the signs, he intervenes immediately.

- He’ll take you out for a walk to get some fresh air, clean the house thoroughly, and make sure to open the windows to keep everything well-ventilated.

- Breakfast? In bed. Lunch? Strategically either at your favorite spots or something he cooks himself—things he knows you can’t resist.

- If the crisis worsens, he’ll help you with dressing, making the bed, and even brushing your teeth if necessary, without making you feel bad about it.

- He refuses to let you languish and is convinced that fresh air, a refreshed you, and clean, fragrant clothes will help you feel better much faster.

- Get ready for some storytelling from any fairytale book he can get his hands on.

Viktor:

- He completely understands what you’re going through and notices it fairly quickly.

- Viktor will be the first to personally help you while also suggesting someone who could support you—not because you’re a burden but because he genuinely wants you to feel better.

- There’s no shame in asking for a little help.

- Whether you’re up for it or not, he won’t push you, but he’ll try to stay as close as possible.

- He insists on boundaries, though. Not hungry? At least two full meals a day.

- Struggling with hygiene? He’ll buy you wipes, and if needed, he’ll assist you with washing.

- He doesn’t want you to neglect your tasks, self-care, or well-being for fear that it might worsen the crisis or weaken you over time.

- If you don’t want to go out, it means you’ll watch a series together—or maybe two. He’ll work on his projects at night, but you’ll never know about it.

Ekko:

- Ekko notices it less quickly than the others, not because he’s emotionally clueless but because in Zaun, feeling unwell is both common and a part of daily life.

- He’ll pick up on it when you become less communicative, when he doesn’t see you around, and when he finds you lying in bed all the time.

- He’s the least likely to push you. Don’t feel like eating? He’ll bring a plate along with some treats he’s managed to scavenge and leave them in your room so that if you change your mind, you won’t have to get up.

- Really hungry? He’ll cook for you personally before you even ask, as soon as your stomach growls.

- Can’t bring yourself to wash? You’ll do it when you feel better—there’s no rush, no pressure. No matter how messy your room gets or how much you stay confined to that tiny space, he won’t make you feel bad about it. He’ll ask if you want to take a walk, visit the kids, or suggest plans to stimulate you.

Vander:

- The man who managed the entire Undercity, four criminal kids, the mines of Zaun, and the enforcers doesn’t back down from this challenge either.

- His approach is to never leave you alone.

- In the morning, he’ll dress you, comb your hair, and carry you to the bar. If he has to visit Benzo or go elsewhere, he won’t leave you alone for even five minutes.

- His reasoning isn’t fear that you’ll get worse but rather the belief that having stimulation without exhausting yourself will help distract you a bit.

- If possible, he’ll take you to the bridge, maybe for a picnic.

- You’ll always have a smoothie to drink so that, even if you don’t feel like eating, you can still get nutrients. At the same time, there will always be a plate of food on the table.

- Breakfast? Wherever you want. The other meals? In the living room or at the Last Drop, so the air in your room can be refreshed.

Silco:

- Before you even realize you’re having a crisis, he’ll leave some pills on your bedside table with a note explaining how to take them.

- His goons—at least the younger ones—are almost like his children, so he’s used to this kind of situation and already has everything prepared.

- If you lock yourself in your room, he’ll respect that; you need your space. But if it goes on for too long, he’ll feel compelled to intervene, if only to make sure you’re not wasting away.

- He’ll ask Sevika to take care of you when he can’t—though she won’t be thrilled about it. Still, the kingpin doesn’t want you to feel neglected or entrust you to someone unreliable or incompetent.

- He’ll adjust his work schedule to spend more time with you, though his requests will often feel more like polite orders.

- In Zaun, there aren’t good doctors to turn to, so if the choice is between letting you get a rash, an infection, or washing you himself, he won’t think twice about doing it.

- On the other side, he becomes much more affectionate. He’ll have you sit on his lap while he’s in his office and keep physical contact constant when you’re together, so you always know he’s there for you.

Jinx:

- “You’ve got the Big Sad,” as she calls it, speaking as someone with plenty of problems and few diagnoses.

- Her approach is also a way of exorcising the illness, making it less scary.

- Her main method of helping is cleaning and decorating her lair to make it brighter and more colorful, with cheerful music playing in the background and colorful lights stolen from Piltover.

- If you feel up to going out, she’ll take you to Piltover, where the air is cleaner, there’s more sunlight, and you can soak up some oxygen and vitamin D. If not, she’ll steal anything she can—fruit, toys—so you have something to engage with.

- When it comes to meals, she’s not great at managing herself. She often forgets to eat, and it’s her father who forces her to have complete meals. As a result, most of the edible things she’ll bring you are cookies, chips, pizza—tasty but not necessarily nutritious.

- The important thing is that you eat.

- She’ll try to negotiate with her father to skip missions for a while to stay close to you or go on them at night so you won’t notice her absence.

Vi:

- She doesn’t catch on too early but notices just before things worsen. She becomes very protective and more careful and kind in her actions, simply to avoid upsetting you.

- Out of personal guilt, she won’t let you know if she gets hurt, to prevent you from worrying or feeling bad about receiving help.

- If you drop something, she’ll immediately stop whatever she’s doing and come to you. First, she’ll reassure you that it’s okay—it happens to everyone—then she’ll help you clean up the mess.

- She doesn’t care if you don’t wash or dress yourself; coming from prison, she’s used to such things. If you want to but can’t, she’ll help. But if you don’t want to because it’s your favorite hoodie, she won’t push.

- When it comes to eating, though, she’s more insistent. She eats a lot, and Vander raised her with the idea that eating well is necessary to feel well. She’ll negotiate to get you to eat something—at least three times a day.

- It doesn’t matter if it’s a small amount, not very nutritious, or not a complete meal. You need energy.

- If you crave something specific, she’ll buy it—or steal it, depending on the cost—but she’ll make sure you get it.

Caitlyn:

- She’ll set up the guest room for you so you can stay at her place while still having complete independence.

- With her job keeping her busy, she can’t take full days off to be with you, so she instructs the house staff to have your meals ready at specific times, change your sheets, and clean your room to ensure you’re as comfortable as possible.

- To make up for her absence, she brings you pastries, slices of cake, or anything else she thinks you might enjoy.

- If she notices you’re not eating, she’ll simply sit with you and talk about how you need to eat at least a little, asking about your preferences so she can make sure you get the meals you want.

- In the evening, she’ll take a bath with you, washing your hair and massaging your back—both to make you feel better and to ensure you go to bed completely comfortable.

Mel:

- She struggles to notice something’s wrong until it’s too late or you tell her outright.

- Her work consumes so much of her time and energy that when she’s with you, she doesn’t immediately pick up on any issues.

- Her priority is keeping you in the light, which is why she moves you into her room with large windows to let the sunlight work its magic.

- In the mornings, she’ll prepare a coffee, a pastry from the best bakery, and a glass of water with an effervescent vitamin C tablet for you.

- Being a woman of science, she believes in medication, but if you’re not ready to seek professional help, she’ll at least ensure you take vitamins so your body doesn’t suffer as much as your mind.

- The deal is that you can do what you want during the day, but someone will bring you meals (and you’ll need to eat at least half), and all hygiene routines are moved to the evening so you can do them together with her help.

- Bath, shower, teeth, skincare, hair—you do everything together while chatting (as staff change the sheets and tidy the bed so you don’t feel burdened).

- She’ll try to skip the least important meetings to have meals or at least coffee with you, making sure you’re not left alone too much.

- At least three times a week, she gives you small errands to run, knowing that getting outside, walking, and fresh air will do you good.

Sevika:

- It might not seem like it, but despite her gruff exterior, she has a very soft heart. Surrounded by people with problems, she quickly notices when something’s wrong.

- She won’t bring it up first; instead, she’ll ask how you’re feeling, and if you hint that something’s off, her response is, “Do you want to talk about it?”

- If you break down while talking, she’ll hold you close, not interrupting or offering opinions. She just listens, lets you vent, and gives you something to wipe your tears. It’s not coldness—she simply wants you to process the pain at your own pace.

- She’ll mention it to Silco, at least to arrange more regular or reduced hours, ensuring you’re not left alone for too long.

- When she returns from a mission, she always tries to bring you something nice or that reminds her of you—a vulnerable gesture she wouldn’t usually make so lightly but does willingly when you need it.

- She’s unbothered by smells; if you don’t wash, she won’t push you. She just wants you to feel okay. At least once a week, if you can’t manage it, she’ll wash you herself to lighten your load, turning the moment into an act of care.

- If she has to leave at night, she’ll tuck you in, whisper that she’s heading out, and leave a glass of clean, fresh water and a sweet treat on your nightstand to reassure you that she didn’t want to leave but had no choice.

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