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6 Sleep Hygiene Tips

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6 Sleep Hygiene Tips

Sleep Hygiene Tips

Not having enough sleep can be absolutely debilitating, both emotionally and physically. So in this article we’re going to look at six sleep hygiene tips.

My first tip is to put down smartphones, put down the tablets, get off the laptop about two hours before going to sleep. Put all of that down because these devices emit a blue light and the blue light has an impact in terms of our melatonin production.

Melatonin is a sleep hormone and what actually happens is that it slowly starts to increase as it gets dark outside. As it gets later on in the night, our melatonin production increases. But if we’re using these devices, the artificial blue light suppresses melatonin production. So not only is it difficult to get to sleep, but it’s also difficult to stay asleep.

If you want to have a good night’s sleep, the first thing you can do is put down the devices.

Tip number two is expose yourself to natural light on a regular basis. Now natural light helps us to regulate that sleep-wake cycle and it also helps in the production of melatonin.

It might be time to take a walk in the park during your lunch break or after work, but you are really enjoying that natural light and taking it as much as possible.

What does a healthy sleep-wake cycle look like?

During the evening what will happen is our melatonin levels will increase while our body temperature will decrease. We’re then going to be less alert and we are more likely to welcome sleep.

In morning, our melatonin will decrease, our body temperature will increase and our cortisol level will increase and we are more likely to feel energized and welcome the day ahead.

Tip number three is establish a regular bedtime routine and also a relaxing nighttime routine. What we mean by that is going to bed at the same time every day, even if you’re not at work, so that’s weekends as well, and also getting up at the same time every morning, even if you don’t need to get up.

Also when it comes to night time, as per tip one, putting the devices down, but also establishing a relaxing routine. It might be having a soak in the bath, reading a relaxing book and it could be listening to a light piece of music or doing some gentle stretching exercises.

It’s not reading emails at 11 o’clock or 12 o’clock at night and and it’s not having a difficult conversation with your partner or your friend. Have a think about that night time routine and adopt a night time routine that works for you.

Tip number four is to avoid stimulants before bedtime. By stimulants I mean tea and coffee. Anything that contains caffeine and also alcohol and nicotine. Alcohol can help us get to sleep, but it’s not very good at helping us to stay asleep. It can be quite disruptive, we can have a disturbed sleep by drinking alcohol.

And also things such as caffeine can have that physiological effect on the body, just be quite stimulating, which is exactly what we don’t want before we go to bed. What we might do is replace that with a hot chocolate or a green tea or chamomile tea or beverage of your choice that is not alcoholic and it hasn’t got caffeine in it.

Tip number five is a simple one: use the bedroom for sleep and intimacy only. No work, laptops, etc, in the bedroom. Sleep and intimacy only. Sleep in a comfortable bed with silver-infused antibacterial sheets.

Tip number six is if you’ve tried all of the five tips that I’ve mentioned in this article and you’re still struggling with insomnia then what I would suggest is you go to see your doctor and check out whether there’s any organic reason for that.

If you’ve heard from your doctor and your doctor said that you’re fine then it may be that the insomnia is caused by stress, depression or overthinking and in which case I’d strongly advise that you see a therapist so that you can address the underlying causes of the insomnia.

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Best Trendy Gift Ideas for Your Brother

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Best Trendy Gift Ideas for Your Brother

Raksha Bandhan is observed on the first day of the month of Shravan in the Hindu lunisolar Gregorian calendar. It is considered the day when Lord Ram gave Sushila, his wife, a band made up of various material manifestations. On this occasion, sisters tie a rakhi thread to their brothers as a token of their affection and care. Today, it is observed throughout India by all social classes of people of all ages. It is a joyous occasion for both siblings, Sisters and Brothers. This wonderful holiday is usually celebrated by brothers and sisters exchanging gifts.
The idea behind the festival is to encourage people to be more helpful and generous while celebrating the spirit of giving. It’s also meant to educate people on the importance of giving and what it means to be charitable in order to gain blessings in return. This is an excellent way to increase your karma, help others, educate people while celebrating the spirit of giving. So surprise your brothers and sisters this Raksha Bandhan with these Best trendy gift ideas for your brother:

  1. Customised Photo Chocolates
    Customised photo chocolates for your brother are an exquisite way to convey your feelings and emotions. Chocolate is an all-time favourite dessert for people of all ages, be it to celebrate a special occasion or just because you love it. Make your brother feel special with some deliciously crafted chocolates with images of him on the cover. He can savour the sweet moments of his life captured beautifully in these beautiful hard candy chocolates. Perhaps he will even be reminded of special occasions that you two have shared.
  2. Personalised Travel Journal
    This is the perfect gift for individuals who love to travel. A unique keepsake gift, a personalised travel journal is the ideal way to celebrate your brother’s next big trip. With space for special memories and thoughts, it offers a special place to record all of his adventures – be it a weekend away or an extended trip.
  3. Personalised Passport Cover
    A personalised passport cover is a fun and functional gift for any brother. Your favourite brother or friend will be able to show off their new travel document when they travel. Personalise it with either their name, charms or both! A passport cover will protect against grime and damage from the elements and ensure that they do not lose their passport while on the go.
  4. Personalised Mugs
    Personalised mugs make a unique gift for your brother. Personalise it with his name and words of inspiration, or perhaps add a picture, making it even more special. Personalised mugs are simple, beautiful and made for everyday use. Whether it’s a celebration or just a normal day at home with your family, personalised mugs will bring loads of fun and laughter every time he uses them. It’s ideal for gifting to your brother on special occasions like Raksha Bandhan.
  5. Personalised Key Chain
    Whether he’s got an apartment or a house, Personalised Key Chain makes it easy for him to come and go as he pleases! With several slogans to choose from, it’s the ideal accessory for young men, college students, or anyone who wants to add a little humour to their daily commute. Give this thoughtful gift to your brother today!

The Raksha Bandhan festival is celebrated in a big way during the month of August. It is a festival that unites family, friends and communities through the bond of love. So here was the list of the Best trendy gift ideas for your brother. Now you can effortlessly send rakhi to Germany, along with these fantastic and trendy gift ideas.

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ABTACH Pakistan Creates an Unwavering Footprint in the IT Industry

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ABTACH Pakistan Creates an Unwavering Footprint in the IT Industry

With a lot going on in the IT sector of Pakistan, there leaves little room for innovation. The year 2020 has been tough and devastating for many industries; however, it proved to be a time when companies could have taken a leap to success. While others were struggling to make ends meet, ABTACH was preparing the big game.

ABTACH Pakistan is a leading IT venture established in 2014. Since its inception, the firm has given the country many new ideas and techniques to generate progress in the sector. It has truly raised the standards and creates challenges for others.

The firm has withstood the ups and downs the industry has faced over the years and never gives up on bringing modernization that can not only create a better age of the country but give its people an avenue to grow and succeed.

The Irremovable Footprint of ABTACH Pakistan

How ABTACH created a foothold in the IT industry, is that what you are wondering? Well, the question may have aroused a bit of curiosity among the critique but upon getting the findings and analyzing the journey, they too were awe-inspired.

The firm takes over every category that falls under the information technology sector. It backs up the resources with cutting-edge technology to ensure timely and efficient delivery of services. The company focuses on bringing innovation and expanding the horizon with better techniques and far-reaching strategies. They put their prime focus on utilizing techniques that can uplift the standards and offer multiple avenues to explore success.

With a result-oriented approach and an eye for creativity, ABTACH leaves no stone unturned to generate unbeatable results. Apart from this, the firm keeps its employees fully contended. They know how to keep the workforce happy and what are the right techniques to create a healthy and open environment.

At ABTACH, you can let your ideas flow and your vision expand. You can make your workforce grow and learn new things. You can make them unleash better avenues of creativity and add advancements in every service.

There is a proper systematic division of every resource. This creates room for better growth of individual employees. It gives them a roadmap to secure more targets and to achieve goals. They can aim big and hope high. They can grow their career and bring newer ways to improve and excel.

It’s true that the success of a company lies in the efforts of its employees. And ABTACH makes every move that can keep its employees fully contended. Furthermore, the area of IT services they cover is vast. So, let’s dive in to explore their unmatched services.

The Top-Notch IT Services They Provide

In the facet of information technology, ABTACH brings a modern and highly advanced range of services offered at competitive rates and pricing. It covers development to programming to all the categories of digital marketing.

Digital Marketing Services

In the area of digital marketing, ABTACH offers paid marketing, search engine marketing, social media marketing, and email marketing. Apart from these, they offer graphic design as well. To ensure that they offer the most engaging services, their teams keep on monitoring the ongoing trends and techniques.

They keep pace with the market and understand the changing demographics. They know the right way to uplift the IT services and to bring out better outcomes. The IT services are backed with result-driven techniques and governed by notable tactics. Just to create strategies that can provide ABTACH a prime position, the professionals spend hours and even days in monitoring the trends in the market.

Furthermore, the teams at ABTACH Pakistan make use of every technology whether it’s the short-lived stories on social media or advanced tools to operate email marketing. They pay attention to every little step that can create a bigger impact on the overall results.

Content Creation

Content has been the major element that has contributed to the success of the firm. They have a huge department of content creation mainly dedicated to ghostwriting. The experts come up with amazing tactics that can help the writers and contributors to compose the most inspiring and engaging content.

Incorporating stories and adding essence that can touch the emotional sentiments of the target readers, the experts of the firm know how to draw the attention and generate better outcomes. They know which technique can garner attention and create an impact on the target audience.

The goal of professionals is to create an image of the brand that stays in the mind of the audience. They pay focus on bringing out the brighter side of the firm, which th\\ey are writing about, and to help it position among the leading spots in the industry.

With words so appealing and structures created to hit the targets, ABTACH is known to provide the best content creation services to the customers. It welcomes creative heads and skilled copywriters who know how to play with words.

Web and App Development

In the domain of app and web development, ABTACH surpasses its rivals. Using state-of-the-art technology, the company creates highly advanced applications that take up the leading positions in both the App Store and the Play Store.

In addition, it creates cutting-edge websites that are seamless and developed on a customer-centric approach. The techniques involved in the development are robust and ensure efficient functionality. Delivering orders on time and ensuring no delays or troubles to the customers has always been the aim and motto of the company.

From adventure to thrilling games, service-based applications to huge eCommerce stores; ABTACH has delivered unbeatable standards in the development sector.

Graphic Designing

Whether it’s about delivering customer-centric design products or creating seamless user interfaces of websites, the professionals at ABTACH offer remarkable services. They create amazing designs and add more colors to the image. The logos they create speak volumes of their expertise. Every design product has a story to tell. The message they incorporate in the design garners attention.

The industry of graphic designing is advancing faster with newer trends coming to the surface. From bold designs to gradient effects to using multiple font styles, there is a lot going on in the industry. The best part is ABTACH is the only firm in Pakistan that practices such innovative techniques and delivers awe-inspiring products and services to the customers.

The Remarkable Philosophy of ABTACH Pakistan

At ABTACH, the professionals take every project as their own and pour their heart out into the work. They not only focus on one single aspect to build the recognition but keep a bird’s eye on every section of the brand that can contribute to increasing its position in the online market.

They keep the customers fully informed and keep on seeking their suggestions to deliver them the kind of product they want. They aim to fulfill the unique needs of their people and to do that they bend over backward and indulge in their work with complete devotion.

In a Nutshell

The success of a company lies in two things, its people and its vision and ABTACH Pakistan prove to set the best example for it. The firm has faced many challenges but still has outrun its competitors in various areas of its service. They not only have revolutionized the T industry but have become the most desirable place to work.

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How to Port a Phone Number to a New Provider by contacting Customer Service?

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How to Port a Phone Number to a New Provider by contacting Customer Service?

In a perfect world, you would have it your way, unfortunately, the world isn’t perfect and doesn’t work that way. We all want and need certain things but sometimes they seem out of reach. However, that’s not always the case, especially when it comes to keeping your phone number and switching providers for whatever reason. Most of us are known by our phone numbers because of the familiarity and the fact that so many of our friends and family have the number saved. This leads to the need for us to retain our number for simplicity’s sake. Since the number is kept “On File” with so many people, it only makes sense to try and keep our old number instead of being provided a new one.

CRITICAL WARNING

Your telephone number will need to be ported over to a mobile network such as T-Mobile via a prepaid SIM. The most critical step in the entire process is not to cancel your services before porting and retaining ownership of the number. If you happen to jump the gun and cancel your landline services prior to porting the number, then you will lose it forever.

STEP 1

Our ultimate goal is to port the number over to Google Voice due to the versatility of the services since all that is involved is a $20 porting fee. At the moment, Google only allows numbers to be ported into Google Voice from a mobile network operator, therefore, there is a two-step process involved. You will have to first port your number to a mobile network and then to Google Voice. You could go a different route and port the number over to a traditional telephone service if you want to have your phone service without being reliant on the internet. However, we recommend you to contact AT&T customer service, as AT&T offers the highest quality services that could be bundled with high-speed Internet to save yourself some extra bucks.

If your end goal is Google Voice, then you want to check if the area code is supported by Google prior to porting it over. By using the tool, you will either get 1 of two messages, either your area code is not supported by the service or your number can’t be ported over to Google Voice. The first message means that your number simply cannot be ported over to Google Voice whereas the second message is actually good news since your number is eligible, but can’t be ported since the ownership lies with your service provider.

STEP 2

The 2nd step is to confirm if your number can be ported over to a T-Mobile Prepaid SIM by using the following tool. If it can be ported over to a T-Mobile Prepaid SIM, then simply purchase a Prepaid SIM card and activate it using the temporary number and pin programmed into the SIM. Insert the SIM into an unlocked smartphone and place a test outgoing and incoming telephone call to make sure everything is functioning as it should. 

The second part of this step involves you contacting the activation department and requesting to port over your home phone number which should take no more than a week. The SIM will cost you anywhere from $5-$10, and if for some reason your number is unable to be ported over to T-Mobile then remember there are other service providers out there with their own tools. Once your telephone number has been ported over then you are free to go ahead and cancel your landline telephone services and retain your home phone number, which at the moment will function from the Prepaid SIM card till you have ported it over to either Google Voice or another landline provider.

CONFIGURING GOOGLE VOICE AND YOUR NUMBER

Now that you have your trusted and valued landline telephone number ported over to the Prepaid SIM card, you can now port it over to Google Voice. If you don’t have a Google account then go ahead and create one, access Google Voice via your Google account, and follow the instructions to port your number over from your Prepaid SIM Card by entering your account (telephone) number and PIN for your ported number and the temporary number which was programmed into the phone.

Google will then proceed to call your number for activation instructions, so it is highly recommended that you have the Prepaid SIM inserted into an unlocked phone at this time. Once the activation process is completed, the number should be ported over in 3-5 working days. Once you have completed the process then you will have multiple numbers ring when someone does decide to call your landline number. Google Voice also offers the ability for voicemails to be transcribed and sent to you so that you don’t have to listen to each voicemail.

ALTERNATIVE OPTION

The only reason to not switch to Google Voice at this time is if you plan to register your landline with a traditional telephone service provider. The only benefit in doing so is that you are not reliant on the internet to make and receive phone calls. But as previously mentioned, the versatility of Google Voice and the fact that the services are free should make it a no-brainer since you will be saving anywhere from $20-$80 a month and cutting the cord from traditional telephone services.

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