fabiochiu/medium-articles huggingface dataset:
FIO 2020 EoY Update
Tags: Updates

Upcoming:

Exchange integrations and listings

Two additional exchanges to be announced in the coming weeks are already beginning work on their integrations and token listings

Uniswap and Opensea: FIO Token and Domain Wrapping

Technical development to enable ERC-20 wrapping of the FIO Token and FIO Domains is underway

This will enable the FIO Token to be traded on decentralized exchanges like Uniswap and enable FIO token holders to supply tokens to Uniswap to earn returns

Will allow FIO Domains to be traded on NFT exchanges like Opensea

Additional Wallet Integrations

Mycelium and Trustee Wallet are targeting a full FIO Integration to be launched in early Q1

An additional wallet is already underway with their FIO Integration; announcement to follow in the coming weeks

dApp

FIO developers are working on launching a distributed web app that will initially enable users to directly register FIO Addresses and Domains, enhancing the existing user experience

Community Exploratory Work

DeFi: The community is exploring ways that FIO may enable my user friendly and less risky interaction with DeFi platforms

The community is exploring ways that FIO may enable my user friendly and less risky interaction with DeFi platforms Staking: Exploration of adding the ability to stake FIO tokens on-chain as part of voting and receiving on-chain token rewards for supporting the network

Exploration of adding the ability to stake FIO tokens on-chain as part of voting and receiving on-chain token rewards for supporting the network SimpleSend: Exploration of FIO Potentially enabling a path to integrate to FIO and resolve any wallet name from any naming system — read more and view the video presentation

Exploration of FIO Potentially enabling a path to integrate to FIO and resolve any wallet name from any naming system — read more and view the video presentation FIO End User Incentives: Exploration of possible protocol wide drawings or other systems to additionally incentivize end-users to engage and spread the word about FIO

Exploration of possible protocol wide drawings or other systems to additionally incentivize end-users to engage and spread the word about FIO Travel Rule: Continued exploration of ways that the FIO protocol may be able to ease some of the regulatory requirements faced by exchanges

Continued exploration of ways that the FIO protocol may be able to ease some of the regulatory requirements faced by exchanges Verified FIO Address: Exploration of enabling FIO Addresses to be verified in various ways by third parties in a self-sovereign way thereby enabling a reduction in Sybil attacks and potential paths to easing certain regulatory requirements.

FIO is a Decentralized Autonomous Consortia, being built by brilliant minds and exceptional talent. Join the conversation on any number of the topics discussed here, or if you’d like to work on building FIO with us, please reach out in discord or by submitting your own Worker Proposal!
I’m working on making that change.
Tags: Lifestyle, Sleep, Food Cravings

I’m working on making that change. Our friends call my husband and I vampires because we typically go to bed around 2:30–3:00 a.m. and get up around 10:00–10:30 a.m.

My reason for making the change is to get more time alone and to avoid late-night carb cravings. The last few nights, I’ve started my bed-time routine 2 hours earlier. One night I made it to bed by 11:30 p.m. Now that was a miracle!
Losing sleep can really destroy your emotional wellbeing in 10 days
Tags: Wellbeing, Sleep, Health

Photo by bruce mars on Unsplash

We become emotionally distracted when we don’t sleep, which can impair our ability to read situations and people.

No one is in a good mood when they haven’t slept well. But beyond feeling crappy, there is evidence that we also become emotionally distracted when we don’t sleep, which can impair our ability to read situations and people.

Researchers in this study found that the anterior cingulate cortex (ACC) that regulates our emotions becomes distorted when transmitting information with the frontal lobe. These inaccurate neurological communications then lead to non-discretionary interpretations of the world around us.

Lack of [S]leep not only impairs our judgement, but also lowers immunity, leads to depression, and can even raise blood glucose levels.

[S]leep, although essential, is also a mystery. While we all do it, no one knows why. In this month’s Scientific American, new research shows that lack of sleep not only impairs our judgment, but also lowers immunity, leads to depression, and can even increase blood glucose levels.

Perhaps these negative effects are the reason why [S]leep — something that should happen to us naturally — is a multi-billion dollar industry. Fewer than 50 percent of Americans say they get enough [S]leep for reasons as varied as [S]leep apnea stress. To combat declining productivity and the propensity for illness, some companies have tried to encourage [S]leep by introducing sleep pods in the workplace.

[S]leeping — something that should come naturally to us — is a multi-billion dollar industry.

If you don’t work at Google, a MetroNaps sleep capsule will cost you between $8,000 and $13,000. Or, you can turn off your phone, TV, and computer and go to bed early because every hour of sleep before midnight is equivalent to two after it.

if you want to protect your brain, you’re going to need to [S]leep.

https://gofasty.com/losing-sleep/
Happy Sunday ....
By: Mental. Health .Collective
Tags: Coffee, Sleep, Reconnect, Mental Health, Happy Sunday

A day to do nothing :)

Here are some tips to get you started:

Morning

1. Take a deep breath (and repeat).

2. Think about the things you're grateful for.

3. Sleep in. :-)

4. Make yourself a yummy breakfast with coffee

5. Write down a goal and your dreams .

6. Reconnect with freinds and family



7. Read a book .
My Secret To Fall Asleep Fast
By: Cici Maria
Tags: My Story, Sleep, Life Lessons, Health, Life

Why Most People Find It Difficult To Try To Sleep?

You see, there are a lot of reasons why most people can’t sleep, and then it can turn into a more serious problem, like insomnia.

You don’t want to get there, so that’s why I made this story for you because I want to help you.

So as I said, there are a ton of reasons people can not sleep fast, but the main reasons are:

Diet

Pain

Lack of exercise

Depression

Stress

This is not a coincidence on why there are more and more cases of insomnia. First, you need to take care of your personal life, before expecting to have quality sleep.

You need to take care of your body, exercise more, eat healthily, and most importantly, rest.

One thing that helped me a lot in curing my depression and my anxiety was to meditate.

If you can and have the time, well, at least try to make some extra time, because is for your health, right, is to meditate at least 10 minutes a day.

I promise you, after a little bit of time, you’ll feel so much better!
Changing sleeping habits and their impact
By: Self First
Tags: Sleep, Self Care, Self Love

We are the generation of “Night Owls”. We tend to find our comfort in the deep darkening night which keeps us awake. Everyone is aware of the fact that sleeping is essential for our body to function properly for the next day but no one tends to do anything about it. We keep on binge-watching our favorite shows or movies all night long or sometimes we simply lay down contemplating every bit of our life. But, do you know as per one research, “Our brain starts to eat itself when not given sleep properly. Sleep deprivation triggers an overdrive in the brain’s immune cells that destroy and digest other brain cells.” It is often said that 7–8 hours of sleep is necessary but for children and teenagers it should exceed more than that. Not only just the appropriate number of hours sleep but a night of quality sleep is necessary. So, “Night Owls” here are some important things for you to know the importance of quality sleep and how can you make it in your routine.

What can be done to improve the quality of sleep?

Stop using your mobile phone/laptop 30 mins before you go to bed

Journal your day and write about things that you are bothering you. Reflect on how you could change those things for the better. In this way, you will sleep worry less.

Be more active during the day, exercise/yoga for about 30 minutes at least

Before sleeping, avoid caffeine and alcohol

Do not take naps in the evening

Use relaxation techniques to manage your stress (meditate, music, etc). Less stress is directly proportional to better sleep.

Develop a sleep routine and stick to it

Avoid having heavy meals, 2 hours before going to bed

Read or take a shower before sleeping

Make sure that your sleeping environment is comfortable ( quiet, dark, and at a temperature, you would easily fall asleep)

What positive impact will a healthy sleep habit incur?

Good sleep is equivalent to a healthy body

Those who sleep properly, have few calories intake

Improve productivity and concentration

Maximize athletic performance

Less prone to heart disease and stroke

Less likely to fall into depression

Improves immune function

Low inflammation

Good Sleep = Sharper Brain

Mood Boost

Everything is linked to quality sleep. Once you get aware of the importance of quality sleep and start implementing it, you can see how positively your life will change around.

You would be able to create positive vibes around yourself which attracts everyone.

Keep the wonders coming in your life by simply sleeping better and who doesn’t like to sleep anyway?
A Letter to the Goddess of Sleep
By: Michelle Loucadoux
Tags: Sleep, Sex, Women, Life, Self-awareness

A Letter to the Goddess of Sleep

Photo by Karina Tess on Unsplash

Ah, Sleep. You crafty, elusive goddess. We crave your embrace. We desperately chase the fleeting satin of your gossamer gown, but we recognize that you only give yourself to us when we cease our pursuit.

We find the release that only you can give when we relinquish the chase of the one thing we desire.

We shower you with our desperate entreaties for your magical touch, we toss and thrash about our beds, begging for you to bestow on us your intoxicating elixir of slumber. Coyly, you smile and wag your finger. “Not until you stop trying, my love.”

Obediently, we try to stop trying. We wrestle with ourselves, with our breath, with our bodies, with our minds. We repeatedly claw our way to the brink, excitedly becoming aware of our proximity to our desired destination, and then, when we realize that we have almost reached the peak, we suddenly, tragically tumble backward into our spinning, ravenous minds.

Eventually, her patient caresses lull us, in spite of ourselves, into a rhythm. Her rhythm. Our breathing deepens, we slowly let go, shifting from our brains to bodies. We embody the most primal of our ancestors, we release logic, reasoning, and self-awareness.

As she sings the final notes of her siren’s song, we unfasten the remaining lock that keeps us in the cages of our intellect. We start to fall into her enduring bosom. She is always there to catch us.

But silence is our only reward for our efforts. We are whisked away from our climax before we reach an awareness of our achievement. Our reward for wrestling in our beds is only the absence of thought. Utopia consistently barely eludes us. We can find no joy in our long-awaited conclusion.

The siren has delivered us to our boat, but she has pushed us out to sea as she sits majestically still on the sand.

When our nighttime journey has run its course, when we have journeyed incoherently through the abyss, we awaken thinking on the primitive battle of the previous night. We know that we will crave her again. We know that ever how pernicious she may be in the withholding of our pleasure, we require her release.

We will come back for more.
10 Ways to Transform Your Bedroom Into the Sleep Sanctuary You Need
By: Mia Lovely
Tags: Sleep, Wellness, Sleeping Tips, Sleeping, Sleep Disorders

The circadian rhythm operates on a 24 hour cycle that syncs with important body functions. Your internal clock determines the most optimum times for your body to repair DNA damage at the cellular level. Sleep helps your body repair DNA, form new nerves and cells, and detox organs at specific times throughout the night.

The circadian rhythm operates on a 24 hour cycle that syncs with important body functions. Your internal clock determines the most optimum times for your body to repair DNA damage at the cellular level. Sleep helps your body repair DNA, form new nerves and cells, and detox organs at specific times throughout the night.

A 2013 study discovered that light and dark cycles control one of the key cells that fights infections. When a healthy body functions properly, T helper 17 cells fight bacterial and fungal infections. However elevated Th17 can cause more harm than help. Over reactive Th17 cells attack the body while fighting infections. Elevated Th17 cells cause inflammation and can slead to auto-immune diseases.

Not only is your light/dark cycle directly linked to how well your body can fight infections, sleeping late could lead to a domino effect of unhealthy habits including poor diet choices. According to research, people who sleep late tend to eat more junk food and consume less vegetables. They were also not as physically active as people who go to bed at an earlier time.

Internal and external factors such as microbiome (gut health), nutrients, and light cues affect Th17 cells and the immune system. Mice that experienced altered light and dark cycles were at higher risk of developing inflammatory disease compared to mice that had natural light/dark cycles. So if you want your body to fight infections quickly, it is important to consistently get quality sleep, eat healthy, and stay physically active.

Night owls with an evening-driven routine are at higher risk for heart disease and high blood sugar. Men who sleep late are at higher risk of developing diabetes than those who go to bed early. Women who sleep late are at high risk of hyperglycemia which can lead to kidney damage. Both men and women who sleep late have increased risks of cancer and cardiovascular disease.

So why do we sleep? And why should we sleep at specific times? Research shows that there are mental and physical health benefits of waking up early. Morning light resets your circadian rhythm to the natural 24-hour cycle. Circadian rhythm disorders happen when light/dark cycles are altered or absent. Start your day by getting natural sunlight exposure within the first fifteen minutes of waking up.

Disrupted sleep interferes with metabolism. Sleeping in regularly and waking up late is one of the unhealthiest ways to kick off your day. Too much sleep as well as too little sleep affect metabolism. Keep a regular sleep schedule to make sure you get the right amount of sleep your body needs.

Create a cozy and comfortable bed.
Wake-Up and Set-Up Your Day
By: Sudipto Chanda
Tags: Sleep, Self Improvement, Intentions, Wake Up, Joy

Ring ring, snooze, ring ring, snooze … repeat.

If that’s your morning routine, you are my kindred spirit. And not just mine, millions of people around the world can’t get up in the morning without going through an endless alarm/snooze process.

Feeling dejected already? Read about the awesomeness of the 5 am club, and you will be downright depressed. Because some self-appointed self-improvement gurus will tell you that if you can’t wake up at 5 am, you don’t deserve to be a leader in your world.

Let’s prove them wrong.

The exercise below will take no more than 5 minutes. In case you can afford to start your day a few minutes late, great! If not, wake up 5 minutes earlier than your usual time (one less snooze will do). Avoid the temptation to get down and rush to the bathroom. Stay in your bed but sit up or you will doze off and hate me for making you late to work.

Step 1: Breath

Take a deep breath and then a deeper one. Feel the air flowing in and out of your lungs. Try to expel as much air as you can. Then inhale to the maximum capacity of your lungs. Repeat 5 times.

Step 2: Be Grateful

Thank the Universe (or any higher power you believe in), for providing you with a nice rest. Thank your pillow, your blanket and your mattress.

Don’t think about people in your life. No, not even your partner or your kids. That’ll take you off on a tangent and out of gratitude.

Step 3: Set Intentions

Set the intention for a happy day ahead where everything is accomplished with ease. Imagine putting this intention inside a pink balloon and let it float up to the sky.

Don’t try to be specific with your intentions. Setting intentions for winning a client, or delivering your product on time will yank you out of your bliss.

Instead, set an intention expecting satisfaction and joy throughout the day.

In a nutshell

Taking a few deep breaths focusses your attention to the present moment and calms down your mind. Expressing gratitude tells your brain that you are in a safe environment. Lastly, setting feeling intentions for the day primes your subconscious to respond positively to people and conditions you encounter.

Live life with joyous intentions.
9 essential ways to rest during the holidays (and beyond)
By: Natalie K. Martin
Tags: Sleep, Balanced Life, Menstrual Health, Healthy Living, Self Care

Natalie K. Martin is a Menstruality and Empowerment Coach, bestselling contemporary romance author and yoga teacher based in Bavaria, Germany.
Sleep Wins!
By: James Hollomon
Tags: Sleep, Atheism, Reality, Life, Theism

Hypnos Never Sleeps

I still exist and am now well-rested. Thursday night, Hypnos lost. He never managed to creep up on me. I spent the whole night tossing and turning. Last night and today, Hypnos recovered his losses.

This morning, I slept until almost 10:00 AM, but that wasn’t enough to placate the cheated God of Sleep. By the time I’d dispensed with overnight emails and partially caught up on breaking news, Hypnos made it clear I owed him more obeisance.

Oh well, being able to sleep in on Sundays is one of the few advantages I earned by eschewing theism for atheism. I gave up friends and community. I gave up meeting with people who can actually sing. I gave up a canned belief system for one I must invent for myself. But I can sleep in on Sundays; and sleep I did.

I do not mean to mislead any theists. There is clear evidence that the God of sleep exists. I traded a few hours in tithes to him today, and in return, he lets me function again. But, in every human life, the day comes when Hypnos wins for the rest of eternity.

Some find that reality so terrifying they adopt false gods they claim will save them from the fate Hypnos imposes. I see no convincing evidence that any such gods exist. I see plenty of evidence life begins when Hypnos looses his iron grip on our eternal sleep and lets our conscious phase unfold for a time. I see overwhelming evidence life ends when our consciousness fails in complete brain death. St that point, living things are no more functional than a laptop with a burned out CPU.

That’s OK with me. It suits me to a tee. I felt no terror or pain in the time of repose before I was born. That period did not trouble me at all. And so I do not fear a return to it when my time on Earth is done. Quite the opposite, eternal life seems terrifying to me. Read this short story of The Man Who Lived Forever. Do you really want that? I certainly don’t. I’m deeply grateful that the story is fiction.

I think people who adopt false gods to assure themselves they are immortal just haven’t thought through what living eternally means. Sure, living in some sort of paradise would be preferable to floating through empty space forever. But singing praises to a God who demands constant worship of himself? Doing so for time without end? No thanks. System shutdown suits me much better. And system shutdown appears to be what I have to look forward to in any case.
This Will Help You Sleep Better
By: Carlly O.
Tags: Self Improvement, Sleep Deprivation, Sleep, Self Care

This Will Help You Sleep Better

Photo by Alexander Possingham on Unsplash

Can’t sleep? Again. Ugh.

Insomniac or just not having a good day?

If it’s one of those days when you feel like you’ve stared at the ceiling longer than the inside of your eyelids, this is for you.

Calm your senses

Limit distractions. High amounts of light and sound can confuse the body into staying awake longer.

According to the Sleep Foundation, both light and sound can negatively affect the body’s natural circadian rhythm, causing broken up sleep cycles.

A vital step is to create an illusion of night to ease into sleepiness. An example being, if it’s not already dark out, moving to rest in a dim and quiet room.

A small tip

Some principles of mindfulness meditation are perfect for this moment.

With deep breathing, slowly let your focus go to your body. Locate any tension and slowly release it.

Starting with one spot, some go head to toe, go a little at a time over the full-body until you’re sinking in the bed.

Distract your mind

Usually, after the first step, sleep should come naturally.

But it’s possible when free to wander, thoughts can quickly spiral. Any and every possible thought can be important to the sleepy mind.

Oddly enough, this can be combated through distractions. Or in this case, relaxants.

Without much effort, adding relaxation can be as simple as adding a scent or noise.

A favorite scent should do. But a safe option is a lavender scent, which is proven to improve sleep, reduce stress/anxiety, and even reduce mild pain.

It can be used in sprays, oils, incense, and candles, etc.

If scents don’t help, changing the environment with sound might. A popular example is white noise machines but with current accessibility, searching for a ‘white noise’ video on YouTube can work just the same.

Speaking of YouTube videos, a couple of helpful choices are asmr and affirmation videos.

With ASMR videos, noise, and sometimes visuals, are used to create a tingling sensation in the body to induce sleep or relaxation.

Affirmations are usually tracks of short positive phrases and are especially good if you want to improve negative self-talk or thinking patterns. It’s like feeding your brain positivity while you sleep.

The best choice is any sound that can illicit a good memory and not dramatically change in tone.

Whether that’s music, ASMR, or even the sound of rain.

A second small tip

Chemical assistance. Not drugs.

But if needed, sleep inducers exist for a reason.

Although melatonin is a popular form, recently I’ve tried an alternative: CBD.

Cbd — or cannabinoid oil — comes from a group of compounds found in the Cannabis Sativa plant, giving relaxing properties without psychoactive effects or the high.

It’s shown to reduce anxiety and depression and has a natural effect of inducing sleep.
Opensea’s Alpha Palace of sleep
Tags: Sleep

Opensea’s Alpha Palace of sleep

Leg pillow – being a big alpha takes its toll on your delicate hips. Sleeping on the side popping one of this soft had boys between your legs will align your big strong spine. Lovely

Midland Bedding Knee Pillow, Best for Lower Leg, Back, and Knee Pain- Memory Foam Contour Leg Pillow https://www.amazon.co.uk/dp/B07RXKNLWS/ref=cm_sw_r_cp_api_fabc_5125Fb89C4P02

Sleep mask

Real mean have a favourite fabric. Mine is bamboo. The feel of soft silk on your eye lids is also mainly so for perfect darkness I suggest this silk blindfold.

Alaska Bear Natural Silk Sleep Mask, Blindfold, Super Smooth Eye Mask (One Strap, Black) https://www.amazon.co.uk/dp/B00GSO1D9O/ref=cm_sw_r_cp_api_fabc_C425FbE4PXYHV

Ear plugs -

Real men are not scared of animals attacking them at night. They have no need to hear predators so they can sleep in total silence

There are upmarket ear plugs then there is 50 pairs for £7- Alaska Bear Natural Silk Sleep Mask, Blindfold, Super Smooth Eye Mask (One Strap, Black) https://www.amazon.co.uk/dp/B00GSO1D9O/ref=cm_sw_r_cp_api_fabc_C425FbE4PXYHV

Matress

Bed shops are for boomers. Get an online internet Matress. The simba is god tier and your strong shoulder muscles will sink into it with a luxurious soft yet firm tender touch.

https://simbasleep.com/

Neck pillow

Dust inhibits testosterone. Real men use a hypoallergenic dust free cervical massage bamboo pillow for deep sleep.

Deal: Ecosafeter 2020 New Premium Cervical Contour Memory Foam Pillow- Standard Neck Pillow Cervical Massage orthopedic pillows,Deep Sleep Supportive Washable Hypoallergenic Pillow https://www.amazon.co.uk/dp/B07HNZVYZ3/ref=cm_sw_r_cp_api_fabc_dlT3_h925Fb2C998CD

Leg brace

Long hunting sessions can trigger Plantar Fasciitis. To get back to manly pursuits as quick as possible Opensea recommends the use of this leg brace

Bodytec Wellbeing Brace Night splint for prolonged stretch of the Plantar Fascia for the treatment of Plantar Fasciitis and Achilles Tendonitis (up to 6.5 UK) https://www.amazon.co.uk/dp/B00BE3VJXY/ref=cm_sw_r_cp_api_fabc_pc35FbJ8NXQX7
The Insomniacs’ confession
By: Evelyn Cheung
Tags: Insomnia, Sleep, Lullaby, Insomniac, Poetry

After A.E. STALLINGS: “Another Lullaby for Insomniacs”

Mayfield Lavender London — Photo by Nguyen Pham Thanh Ha

Dear my Beauty Sleep,

I regret of being unkind to you

when I was a little youngster.

As growing older,

your soul and mine no longer side by side.
Some people are too negative towards death, and some see death as a part of life. Anyways, it is a vast topic and we are not going to talk about it. Wait a minute, so what we are going to talk about…
Tags: Death, Sleep, Getting Started, Awakening

Some people are too negative towards death, and some see death as a part of life. Anyways, it is a vast topic and we are not going to talk about it.
Why Sleeping on Your Left Side is Good for You
By: Rejoice Denhere
Tags: Sleep, Heart Health, Snoring, Health, Wellbeing

Why Sleeping on Your Left Side is Good for You

Image by Damir Spanik on Unsplash

I was talking to a friend about sleep patterns when she asked me which side I prefer to sleep on.

I usually fall asleep lying on my back but somehow always end up turning to sleep on my left side. It turns out there are actually great benefits to adopting this sleep position.

Did you know that your sleeping position affects how your body eliminates waste and pain?

Heart Health

According to Healthline, when you sleep on your left side, your heart is lower than your gut. It allows consistent blood flow and optimum blood pressure throughout your body. Your heart doesn’t have to work as hard to pump blood through your body.

Helps with Digestion

When you lie on your left side food waste from the small intestine is pushed into the large intestine with minimal effort.

It also helps food waste to move up the descending colon, which is also located on the left side.

If you suffer from constipation this sleep position could help relieve the condition. You would need to drink a lot of water as soon as you wake up to help flush out the waste.

Opens Airways

When you sleep on your left side you open up your airways. It keeps your tongue from falling into your throat. This is particularly helpful if you snore or have breathing problems.

Back Pain Relief

It could ease lower back pain. When you’re lying down there’s no pressure on your spine.

Reduces Risk of Developing Alzheimer’s

Studies conducted on mice revealed that the risk of developing Alzheimer’s was also reduced. During this sleep position harmful waste products are flushed out of the brain.

Brain Detoxification

Our brains have a natural way of getting rid of dead cells and chemicals which are no longer in use. Sleeping on your left side helps eliminate this waste much more quickly. This helps keep the brain fresh and healthy.
Bermuda Triangle
By: Simon Heathcote
Tags: Sleep, Vision, Dreaming, Poetry On Medium, Poetry

Photo by Nick Karvounis on Unsplash

It’s not the sleep I want but the dreaming,

the descent to sulphur and ash

— the darkness that’s calling.

I once prayed to Apollo, watched him

ionize the sun, let his charioteers drive it

underground in Magna Graecia.

But when you wake, too often

your dream is lost, and you hope

the sun will rise again,

illuminate what’s gone forever.

rolling over mid-morning to stitch

threads, solder and knit synapses

before the world pivots in your head,

only to discover, there’s a triangle

in each of us, where words and symbols

disappear, gone forever, like Bermuda.

The compensation is what Parmenides

taught — in Reality nothing ever changes,

It’s only down here that’s fraught.

© Simon Heathcote
TIPS FOR A GOOD NIGHT SLEEP, HEALTH, AND WELLNESS
By: Mansur Hussain
Tags: Sleep, Goodnight, Health, Sleeping, Sleep Disorders

In this article, you will get some information about good HEALTH, Good night’s sleep and you will get benefits.

You know that the biggest problem of health is good night sleep, which means that if you do not sleep well at night,

You may have different types of disease. And if you want to stay healthy, then it is very important to complete sleep at night.

Tell me one thing. Is this happen to you, like you have made many plans in the afternoon but you haven’t succeeded because your mind is not stable. because you haven’t slept at night.

It’s a very big issue, isn’t it? It happens to me several times Especially after being a mother of two,

Good health, good night sleep

That is a prevalent problem. And if you are a mother, you will be completely related. So today, it’s sleeping time. It’s night. And suddenly I thought, I should discuss the techniques to sleep better at night.

The main threat to better sleep is caffeine, which means coffee. A large amount of coffee is present in the tea also. So, I love coffee very much. I used to have it 3–4 times a day.

Read more
What will happen if we didn’t sleep in a year???
By: Rushaye Henry
Tags: Sleep, Rest

Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, impairment in immunity and lower sex drive. Chronic sleep deprivation can even affect your appearance.

Lack of sleep can stop your brain from making any new memories, because the inbox of the brain shuts down. Not sleeping for so long you would probably be dead by now but also will increase Toxic Protein from the brain that is called amyloid.

You will stop be able to planning things without sleep also your body will loose energy, your immune system will drop and you will look very pale.

ALSO…..you will struggle to speak.

After that your body shuts down and you dies…….R.I.P

Ty for reading
Turn Off the Thoughts Sleep Meditation
By: Katie Krimitsos
Tags: Sleep, Stress And Anxiety

Tonight’s sleep meditation will help you turn off the thoughts inside your head and let your body fall deeply into the comforting arms of sleep.

Come to sleep, my love, it’s time to rest. Turn off the thoughts inside your head and let your body fall deeply into the comforting arms of sleep.

So Let’s Begin…

TURN OFF THE THOUGHTS SLEEP MEDITATION SCRIPT

Close your eyes and invite your body to relax into your most favorite sleeping position.

Bring your attention inward.

Noticing the weight of your body on your bed.

Feeling the softness of your sheets or blankets.

Hearing the soft whispers of your breath as it enters and exits your nose.

Observing where your body may be tight and inviting those areas to relax.

Relaxing your cheeks and jaw.

Lowering your shoulders,

Softening your belly,

Relaxing your arms and legs.

Surrender to the soothing rhythm of your body,

And breathe.

PAUSE…

One by one, the thoughts may bubble up to the surface of your consciousness.

Begging for your attention.

They tease you with a false sense of importance,

Making you feel like you have to give into their cries.

But you don’t.

Their dramas don’t need to be played out right now.

Now is your time for sleep.

Your time to restore your mind, body and soul.

Your time to be embraced by the loving arms of the night.

Nothing needs to be done.

Nothing needs to be figured out.

Just breathe…

PAUSE…

The thoughts will continue to arise and that’s normal.

They may be helpful thoughts, trying to manage or organize your days.

Or maybe they’re excited thoughts, swirling with people, ideas and experiences that make you smile with hope and exhilaration.

Or maybe they’re anxious thoughts, soaked in worry, fear and stress.

They could even be seemingly random and strange thoughts, depicting memories or insights that don’t make much sense.

Whatever is coming to the surface,

See if you can imagine each of these thoughts as a small glowing ball of light, floating in the air around you.

And every time you breathe out,

Imagine that your breath extinguishes the light on one of these thoughts, one of these balls of light.

Breathe out and turn off the thoughts.

One by one.

With each breath out.

Darkening the space around you as each ball of light turns off and vanishes into the night.

Breathe out.

Breathe out.

PAUSE…

As another thought comes up, imagine it again as a glowing light around you,

And as you exhale, blow out the light, and watch it dissolve into the night.

Breathe in,

And blow out another light.

Breathe in,

And blow out another light.

PAUSE…

What was once bright with all the glowing lights of thoughts,

Is now dark.

Empty.

Peaceful.

Quiet.

Inhale and feel the fresh air filling your belly,

And exhale into the darkness.

PAUSE…

Anytime another thought comes up,

Just see it as a small, glowing light,

And then blow it out on your exhale.

This is your special space of stillness.

Where your body can relax,

And your mind can clear,

So you may drift off into deep sleep.

Sweet Dreams, Beautiful
5 Insomnia-Busting Tactics for Better Sleep
By: Suzie Glassman
Tags: Sleep, Life Lessons, Health, Mental Health, Life

5 Insomnia-Busting Tactics for Better Sleep

By Sergey Mironov

At some point, we all experience a few nights of terrible sleep. We wake up in the middle of the night only to lie in bed wide awake, counting the hours left until we have to get up. Whether it’s stress-related, trauma-induced, or an inability to shut our brain off, there are times we simply can’t fall asleep and/or stay asleep.

Health care practitioners call these temporary sleep issues acute insomnia, and most people eventually go back to normal sleep patterns with time. However, chronic insomnia is present for at least 3 nights/week for at least 3 months and can’t be linked to other sleep, medical, or mental disorders. Various studies worldwide have shown the prevalence of insomnia in 10%–30% of the population, some even as high as 50%–60%.

Anyone with insomnia, regardless of how long it lasts, knows exactly how much lack of sleep can impair their day-to-day lives. In fact, depression and anxiety orders often go hand and hand with insomnia. And the consequences of daytime drowsiness can be long-lasting and severe.

Matthew Walker, Ph.D., author of Why We Sleep: Unlocking the Power of Sleep and Dreams, and professor of Neuroscience and Psychology at UC Berkeley, is famous for his stance on the power of good sleep.

He writes,

Every disease that is killing us in developed nations has causal and significant links to a lack of sleep,” he says. “So that classic maxim that you may [have] heard that you can sleep when you’re dead, it’s actually mortally unwise advice from a very serious standpoint.

We are a nation of individuals who are wired and tired, he explains. We either pump ourselves up with caffeine to get through the day, only to find ourselves too caffeinated to fall asleep at a decent hour, or we lie down with so many anxieties flowing through our minds we can’t shut it down. It’s tempting to turn to prescription sleep aids (or over the counter remedies) to knock ourselves out.

But Walker warns,

Unfortunately the current set or classes of sleeping pills that we have do not produce naturalistic sleep. So they are all a broad set of chemicals that we call the sedative hypnotics, and sedation is not sleep, it’s very different. It doesn’t give you the restorative natural benefits of sleep.

So what are we supposed to do when we can’t fall asleep, or we wake up only to toss and turn for hours? Here are five remedies that don’t involve ingesting something to induce less than high-quality sleep.
Two sentence horror story — Sleep
By: Erin Lord
Tags: Sleep, Short Story, Two Sentence Horror, Dark, Horror

I lay at rest in my bed to hours later notice something lifeless next to me, I sit up to realize I’m floating and my somber face looking up at me appearing still deep in sleep.
Time To Get Your Sleep On
By: Bridgette Clare, Nutritionist, Rhn, She Her
Tags: Sleep, Wellness Tips, Wellness, Sleeping, Wellness Coaching

What if you could be sleeping through the night and waking up feeling rested?

Sleep is uber important for our wellbeing, mood, energy level, mood (did I say mood?). And yet, it can be overlooked and oftentimes hard to get.

But it doesn’t have to be that way.

I’m bringing you tips so easy, so uncomplicated, so simple that they seem almost too effortless to be effective.

But they ARE effective.

If you do them consistently and over time. None of this “oh I tried it for a night and it didn’t work” or yeah, I mean I was going to bed early but then…. (insert newest Netflix binge) happened”. If you’re not consistent you won’t create a new habit, so pick it and stick it if you want to get some sleep.

Tip # 1 Get yourself to bed early, baby

Going to sleep when you have enough sleep pressure for a long sleep (aka you’ve been up enough daytime hours for you) but aren’t overtired is your sleep sweet spot. Hit that spot and you’ll doze off with ease. For kiddos, a 7pm bedtime is ideal. For adults, 8–9hrs before you need to wake up is your goal. But that brings me to #2…

Tip # 2 Routine is the holy grail of basically, well, everything

As humans, we love consistency. Having the same routine every night prepares your body for rest. Start your routine 20–30 mins before your bedtime and aim to go to bed around the same time each night. Every night, give yourself a little wind-down routine. Something like

Have a bath (or a shower or a warm cloth and lotion self or partner massage) Put on your PJs Brush your teeth Read a book (not watch 2000000+ TikTok videos, they’ll be there for your tomorrow, promise) Lights out, night night

Tip # 3 Keep it dark, keep it cool

To support your body’s natural rhythm, you want your room nice and dark and cool. Ever been to Vegas and taken a mid-day nap with the AC on and blackout blinds closed and woke HOURS later? That’s the power of a sleep-friendly environment. No, it wasn’t the shots at the pool party. It was the environment. Alcohol is actually pretty disruptive to sleep. #facts

Give yourself some time, it’s taken you 20, 30, 40 years to learn the sleep habits you have now so it may take time to get into a new habit, but stay with it and know sleep is on the other side of any struggle you may feel to start.

I encourage you to get curious, try these tips, and find a plan that works for you because you deserve to rest.

If you want to learn more about sleep or hire me as a sleep coach, find me here.
One-Lined Poem: Happiness (#5)
By: Ntathu Allen
Tags: Sleep, Happiness, Self Improvement, Brand New Day, Poetry

Here’s another simple pleasure by @ Jay Krasnow — who inspires me to write one-lined poems about happiness.

What about you?

What One Simple Pleasure in Life did you experience today?

Share your inspiration and remember to tag me when you do!

Finally, if you’re looking for more inspiration and positive cheer on Medium,
How To End Sleepless Nights
By: Jimmy Moncrief
Tags: Weighted Blanket Benefits, Sleep, PTSD, Sleeping, Sleep Disorders

I have 5 kids and sleep great every night. Mostly.

This is not an accident. My wife and I have experimented a lot and have came away with some very surprising things that have increased the quality of our sleep.

Darkness

Black-out curtains help tremendously for this. My wife and I used to love getting a room at the bottom of a cruise boat with no windows because it is complete darkness.

Electronics

If you have electronics in your bedroom make sure your cell-phones are on airplane mode. Additionally, make sure all those little lights on TV’s and other accessories are covered up with black tape.

Wi-Fi

This is the most surprising and important thing we have done for our sleep. Turn-off the wi-fi! I know this sounds weird, but we never tell our guest that we turn the wi-fi off and they all experience great sleep.

Alcohol

I’m sure you have been told this but you experience a deeper sleep without alcohol. You also probably won’t have to get up an pee in the middle of the night. Avoid alcohol for 3 hours before bed. See sources below for brain activity on alcohol versus non-alcohol.

http://erj.ersjournals.com/content/16/5/909.short

http://www.amjmed.com/article/0002-9343%2881%2990124-8/abstract?cc=y=

Weighted Blanket

Struggle with anxiety or stressed out? Of-course you do — it’s 2020!

Weighted blankets have been proven to reduce both: https://www.zulusleep.com/products/weighted-blanket-king-size

These are made in America and use organic material.

Mattress

This is an obvious one. Most people under invest in their mattress because let’s be honest. They are expensive and no one sees it. However, your back will thank you later.

These are made in America (but the foam is from Switzerland): https://www.zulusleep.com/products/zulu-mattress

Sources:

ANCOLI-ISRAEL, S., AND ROTH, T. Characteristics of insomnia in the United States: Results of the 1991 National Sleep Foundation Survey. I. Sleep 22:S347-S353, 2000.

BENNINGTON, J.H., AND HELLER, H.C. Restoration of brain energy metabolism as the function of sleep. Progress in Neurobiology 45:347–365, 1995.
Can Stress Cause Snoring?
Tags: Sleep, Stress Management, Snoring, Health, Stress

Stress can have profound effects on the body and lead to snoring. If you’ve developed a snoring condition, it’s important to see a sleep specialist as it may be an underlying health condition.

Why Have I Started Snoring All of a Sudden?

If you have suddenly developed a snoring condition, it can be due to a variety of factors. Stress can be a contributing factor when it comes to snoring. Stress can make it harder for you to fall asleep or get a good night’s rest.

GET ABSOLUTE ANTI-SNORING SOLUTION

Does Stress Affect Snoring?

When you experience stress throughout your day, your brain releases hormones in response, such as norepinephrine and cortisol. These hormones release increased tension, makes restful sleep challenging, and can throw off your sleep cycle.

Weight Gain

Stress can cause lifestyle changes that lead to snoring. Some find that eating can help reduce the effects of stress, however, this can lead to weight gain. Excess fat around the throat can restrict the airway and cause snoring.

Alcohol

Others may find that alcohol helps alleviate stress, however, this can lead to a relaxation of the muscles of the throat that can directly cause snoring.

GET ABSOLUTE ANTI-SNORING SOLUTION

How Do You Stop Snoring Quickly?

Snoring is a common but treatable condition. Since the mechanism that causes snoring is the vibration of the uvula and soft palate as air flows through the airway, stopping the vibration will stop the snoring.

Change sleep positions to see if it can help. Avoid laying on your back and try sleeping on your side.

Additionally, an oral appliance can help stop snoring. Your sleep specialist doctor takes a custom mold of your mouth from which an appliance is created. You wear the device as you sleep. The mouth guard stops your palate from vibrating as you breathe by holding your mouth in a certain position.

GET ABSOLUTE ANTI-SNORING SOLUTION

How Can You Tell If You Snore in Your Sleep?

If you have the following symptoms, it could also be a sign that you snore:

Daytime Sleepiness

Feeling Fatigued during the day

Morning Headaches

Concentration Difficulties

Restless Sleep

Sore Throat

Gasping at Night

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Is Snoring a Sign of Bad Health?

Excessive snoring could be a sign you have a sleep condition called sleep apnea. People with untreated sleep apnea frequently stop breathing as they sleep. Pauses in breathing can last from a few seconds to minutes. Sleep apnea can cause health complications.

If you are experiencing stress or have symptoms of snoring, make an appointment today with Dr. Levin at eos dental sleep. We can help find the best treatment to improve your health, including managing your stress and snoring.

GET ABSOLUTE ANTI-SNORING SOLUTION

Originally published at https://www.eosdentalsleep.com/2019/05/13/can-stress-cause-snoring/
Chilled Sloth — Lofi Hip-Hop Mix
Tags: Sleep, Music, Dreamy, Study, Lo Fi

Chilled Sloth — Lofi Hip-Hop Mix

I’m currently making Lofi music videos for studying, sleeping, chilling.

My name is ChilledSloth a small youtuber that make lo-fi music videos? Never heard of it? check it out! (link is down below)

I’m really new to all of this, all i find is important that i deliver the the best quality lofi music and really good art.

This is my latest video, feel free to check it out! Maybe you like the different lofi music or even the art!

https://www.youtube.com/watch?v=iLimi27pELs&t=555s&ab_channel=ChilledSloth
Christmas Eve — #MINIMINDFULNESS. 🎁 💤 Sleeping on Christmas Eve…
By: Wee Seeds Meditations
Tags: Sleep, Meditation, Children, Mental Health, Mindfulness

🎁 💤 Sleeping on Christmas Eve…

Oh deer, what an exciting night, no wonder they don’t want to sleep. Don’t you remember being so excited it seemed you’d NEVER sleep, ever! All the rustling of the parcels, and the waiting….

Well, here are our top tips on helping our wee ones get to sleep on Christmas Eve.

— Get out for some fresh air today, walk them, swim, run, scoot — whatever it is, some outside time will help them sleep.

— Try to have some quiet cuddles at some point today — read a book, do some colouring in, snuggle up and have a chat. But whatever it is is, make sure you’re spending time creating connection.

— Stick to your usual bedtime routine.

— If you’re a Wee Seeds user — check out one of our sleep meditations — Cosy Toes, or Clouds. Get access here

— If not, then before sleep, make sure they’re tucked in, snuggled up, and spend a little bit of time practicing their breathing, slowing everything down. Focus on making the out breath longer than the in breath.

— Honestly, some time spent here, will make the evening better for everyone!

Happy Christmas Eve!

christina + the wee seeds team. xx
Insomnia
By: Jacob Paciotti
Tags: Insomnia, Sleep, Relfection, Poetry

Here I sit still,

Among the somber repose;

The requiescent blanket of solitude.

Long I once stood,

Torn between the now and the yet to come.

But here in the melancholic shade of desperation,

Do I now lay.

Pondering beneath the ethereal solemnity,

Does my mind now stay.

Driven by certain indiscernible voices,

To remain where all is veiled,

By the comforting cloak of silence.

Yet I do not stay here long,

For even the darkest recesses of thought,

Must one day surge forth into the light.