The Art of Quieting YourMind Before Bed All day long, thoughts run through your mind, and by
WRITE IT DOWN. Instead of letting thoughts fill your mind right before bed (such as the next day’s tasks or any worries you have), set aside time before bed to write it out. Whether you are a fan of journaling, writing letters, or simply just listing out your problems, goals, and thoughts, grab a pen and paper and make it a nightly routine. This way, your thoughts will be freed before your head hits the pillow. TRY A LIGHT SNACK. When you can’t sleep, the last thing that you want to do is eat something heavy. In fact, when you eat a large meal right before bed, your digestive system can become overwhelmed. But, studies have shown that eating a light carbohydrate snack such as crackers or popcorn when you can’t sleep may be helpful. TURN YOUR ROOM INTO A SLEEP HAVEN. Keeping your bedroom neat, relaxing, and calm can help improve your sleep! Keep all televisions, computers, and screens out of the bedroom and furnish it with soft colors and textures that are tranquil and soothing to you. Pumping the brakes on worrisome thoughts racing through your mind can be tough, but trying these tips and tricks may earn you some relief and much needed sleep.
the end of the day, your head is probably ready to explode. After all, it’s estimated that in 24 hours
you can have between 60,000– 80,000 thoughts. At some point, your brain needs a break, and that’s especially true before you try to go to bed. Here are some ways to quiet your mind, so you can get a full night’s sleep! KEEP YOUR BED FOR SLEEPING. If you aren’t sleeping, get out of bed! Getting in the habit of scrolling through your phone, watching TV, reading, working, or even eating in bed teaches your brain that your bed is for things other than sleeping! If you find yourself tossing and turning, get out of bed and try a relaxing activity such as reading, journaling, listening to music, or meditating. When you get tired, try getting back in bed. BREATHE DEEPLY. Breathing exercises can not only help calm your mind and spirit, but they can lower your heart rate, which is especially beneficial in relieving stress or anxiety when things are upsetting you.
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With no fountain of youth yet discovered, we all have to live with the foolish decisions made in our younger years. As we develop wrinkles and lose skin elasticity, we might wish we could go back in time and religiously apply sunscreen. Unfortunately, we can’t — but there’s still plenty you can do to protect your skin, no matter your age. As nice as a tan might look, it damages our bodies in ways we pay for later. Skin regularly exposed to sunlight tends to become less flexible and develops age spots. But the problems are not only cosmetic. As with many conditions, our risk of skin cancer increases as we get older. The average age of diagnosis is 65, and by the time they turn 70, 1 in 5 Americans will have developed skin cancer. But when caught early, the condition has a 99% five-year survival rate. That should motivate us to know the warning signs and schedule regular checkups. Experts recommend checking your skin once a month, remembering your ABCDEs : asymmetry , irregular borders , color changes or inconsistency, diameter wider than a pencil eraser, and evolving growths that change size or shape. If you notice any of these signs, visit your doctor as soon as possible. You can’t change the past, but you can review it to determine your current risk. If you’ve spent a lot of time outdoors without sunscreen How to Best Protect Your Skin
over the years, you should be especially vigilant. Meanwhile, those who have experienced five or more sunburns have a doubled risk for melanoma, the
deadliest form of skin cancer. Though much of the damage is already done, now is not the time to give up on healthy sun habits. No matter
what you’ve done up until this point, reducing your sun exposure will still offer protection, while bad habits can increase skin spots and blotches on thin and dry skin. Follow best practices by avoiding direct sunlight between 10 a.m. and 2 p.m., wearing long sleeves and pants when possible, and always using sunscreen with SPF 30 or higher. If you treat your skin right, it’s more likely to be kind to you in return. Proper skin protection will leave you looking better, and regular skin checks will have you feeling more secure about your health. There’s no reason to avoid the great outdoors, but there are many to enjoy them as safely as possible.
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