The Importance of a Good Night’s Rest
QUALITY SLEEP PROMOTES HEALTHY AGING
Eliminate unhealthy substances. Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink liquids about an hour before bed, so you don’t wake up in the middle of the night to use the restroom which will disrupt your sleep.
Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5 to 9 hours a night, but as we get older, this becomes much harder
to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue.
Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule.
To combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night.
Build an active daily routine. Outdoor exercise and general movement every day is good for your body. Being outside and absorbing sunlight can balance and optimize your melatonin levels, which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your
It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life.
routine. Foods like meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical.
NATURAL INGREDIENTS FOR CLEANING Four Ways to Use Baking Soda and Vinegar
Instead of using harsh chemicals to clean, you can use natural products you probably already have in your home! Vinegar and baking soda are great resources for cleaning. Both are effective cleaning agents because they are on opposite sides of the pH scale, which measures how acidic a substance is. The scale goes from 1–14, with 1 being very acidic, 7 being neutral, and 14 being very basic. Baking soda has a pH of 9, and vinegar has a pH of 2. When combined, the mixture releases carbon dioxide gas that can help lift dirt and germs from surfaces. Individually, these products are already cleaning powerhouses. Baking soda dissolves dirt, grease, and other sticky substances. It’s also gentle enough to clean without leaving scratches. Vinegar breaks down minerals that form from hard tap water, which can cause stains on sinks, bathtubs, and countertops.
Please note that while bleach is popular for disinfecting surfaces, it’s unsafe when mixed with vinegar. Baking soda and bleach, however, are fine to mix together.
Here are a few ways to use vinegar and baking soda in your cleaning routine.
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To remove hard water stains from your sink, place a towel soaked in vinegar over the area. After a few hours, remove the towel and scrub the area with baking soda and water. If your laundry has mildew on it, add half a cup of baking soda into the laundry detergent. Then, add one cup of vinegar during the rinse cycle to kill bacteria. This method won’t ruin the fabric of your clothes. Instead of using chemicals that could damage your pipes, unclog and clean your drains by using half a cup of
baking soda and one cup of vinegar. This concoction will fizz up, but once it settles, flush the drain with hot water for five minutes. Afterward, run cold water down the drain. The grout between tiles can be annoying to clean. To clean the grout, create a paste using baking soda and water, then spritz with vinegar. Immediately after doing this, scrub and rinse the area. Repeat these steps if needed.
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Cleaning is all about trial and error. Try these tricks to find what works best for you!
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