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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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An exclusive interview with internet sensation in the gulf Model Naser Hasan

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An exclusive interview with internet sensation in the gulf Model Naser Hasan

Naser Hasan

As social media is a part of our daily lives its hard not to get across posts or articles about Naser Hasan, the first Emirati male model who took the breaths of his fans with his handsome looks, pumped-up body, and his creative content.  We decided to interview him so the people would get to know more about him and here where his answers

Q1. What was your first modeling project?

– It was for the first Emirati brand called “Zgert brand” based in Dubai.

 Q2. What was your age at that time?

– I was 18 years old it was in 2008.

 Q3. How did you get your first project?

– I was one of the first male fitness models who was inspiring people in the UAE, I got to have followers on Facebook, they got me an offer and I accepted it, and I enjoyed the experience.

Q4. How many brands have you worked for in past? And with which famous brands you are working now?

I’ve worked with more than 15 brands that present clothing, supplements, and healthy food plans including being sponsored by the some of the finest gyms in Dubai, I work with brands such as Wanan Protein, Faded Store, Aesthetics Clothing, Low calories, Rzist sportswear, Rashaqa life gym.

 Q5. What was your age at which you got your first tattoo and how many tattoos you have in total? What tattoos you have? Any specific meanings of your tattoos?

It Was in 2017, I was 27 years old. I have around a total of 33 tattoos “hopefully I didn’t miss any in counting” tattoo is an art. I appreciate this art and I decided to start with what represents my personality, thoughts, and my life. I love getting tattoos it makes me draw my own map on my self and show how beautiful this art is.

Q6. How you maintain your body? Any specific diet? How many hours do you exercise daily (or in a week)?

I follow a balanced diet plan with counted calories and hard workout which I mostly post in my Instagram story almost daily basis. So I keep my body fit all the time. Being fit is a part of my life. I plan to stay fit till I hit 70 years old then I might stop. I work out with weights and a cardio total of 1 hour 30 minutes daily. 5 days working out and 2 days’ recovery depends on when it’s needed.

 Q7. Favorite food, color, movie, singer, actor, model, inspiration, any funny story?

-I’m a burger and dessert person, I love burgers.  Cakes too, I also love Nutella and lotus as a topping on any kind of desserts

-I vibe with black. Black is always a good choice

-I love prison break serious

-The Rock is the one and only

-My favorite model is @modelnaser wish me luck

-Be yourself and love yourself and invest in it to be appreciated by others, love starts from you.

Funny story? First, they laugh, then they copy lol.

 Q8. Any Message for your fans?

Stay positive, Stay Strong, Always set a target and seek to achieve, then set a bigger target and nail it. Don’t listen to whoever says you can’t, prove them wrong and let their hats off for you.

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Boost your views on YouTube, quickly and surely – How?

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Boost your views on YouTube

Enhancing your views on Youtube is your best wish as a YouTube user. Like many, you want to be more visible to gain subscribers and fame. And you are not wrong, because YouTube is still the second most popular search engine in the world. It’s also a great tool whether you are just a YouTuber or integrate YouTube into your company’s marketing strategy.

In fact, there are many opportunities for all businesses in any sector as well as for the self-employed. The main challenge is getting enough audience to guarantee your ROI.

Do you want to increase YouTube views and grow your fan community? Whether your channel is monetizing or not, you’ve come to the right place! Here are all the tips to increase the number of views and subscribers on your YouTube channel.

How to get more youtube views?

YouTube has billions of videos available and many active daily users. Staggering numbers, which is why the platform’s SEO algorithm is nearly as complex as Google’s.

Increasing your views on Youtube is a bit like increasing your visibility on the Internet. SEO techniques apply to websites as well as YouTube videos.

Several solutions will be available to you: produce videos that answer exactly to a problem (how, why, etc.) or create videos to entertain your audience.

But how do we do that?

The following points provide metadata, which should not be overlooked in order to increase views on YouTube. For this, it will be essential to analyze the way viewers discover your videos. What keywords to use, which headlines get the most views and engagement, etc.

Not the least tip: Never use a click trap or a more cliched way. That is, a very attractive, but misleading, thumbnail, title, and description do not reflect the actual content of the video. This is the best way to collect negative and hate comments and punish the visibility of your videos.

Choose a specific topic

First, ask yourself the following questions:

  1. What do I want to talk about?
  2. Why do I want to be known?

These questions allow you to develop a strategy for developing your chain. YouTube is a social platform, so your channel should have an identity of its own. Thus the answer to these questions will be the starting point for your identity and determine the efforts you will have to make.

So several possibilities will be available to you. And you might want to be known for:

  • Promote your products/services/training
  • Promote your branded products by giving your opinion
  • Guides and tutorials
  • News
  • Blogging
  • Play your tracks like a musician

You will then build your strategy around it and focus your efforts on it. Don’t take it easy on trying to cover many widely divergent topics. This way you are sure to definitely increase your views and subscribers.

Posting high-quality videos help boost YouTube views

A lot of young YouTubers devote their efforts to creating a lot of videos thinking it will increase their popularity and gain a lot of followers. However, the situation is different in practice. In fact, you should always prioritize the quality of your videos over the quantity.

Because the more content you can create, the lower the quality of your videos will be for you to keep up.

In fact, your audience wants more and more content that is perfect and not just good. By maximizing the quality of videos, netizens will be more eager to share them. A fast-paced video is shared on social networks, in blogs, in a newsletter, etc. This new audience becomes subscribers to your channel.

On the contrary, by producing a large amount of low-quality videos, two things will happen:

  • People no longer share your videos
  • In the worst case, they cancel the subscription.

In short, it is imperative that you stand out from your competition with high value-added content to have a better chance of gaining subscribers and views.

Improve the quality of video content

It’s obvious yet thousands of videos are available in poor quality or not quite interesting. The more quality and interesting your video content, the more you watch it. Therefore, we avoid blurrily, poorly framed, darkened videos, etc.

While today it is very easy to create videos even with a smartphone, quality remains a factor to consider. Mostly, poor quality video is caused by poor lighting, poor frames or background sound, extraneous noise, etc.

To gain more views and subscribers, we recommend that you improve the quality of your videos. Starting with lighting. In general, it is sufficient to photograph yourself in front of a light source, such as a window in daylight, for example. The natural light makes a difference, especially when it faces you and shines from the front.

Improve the sound

The biggest problem with low-quality videos is the audio. Sometimes it’s too weak, bad qualities, cavernous echo, etc. The best thing to do is to use an external microphone and record in a room without an echo. So, avoid recording with your computer or phone’s built-in microphones.

The framework is a component that allows you to choose how to configure your stage plan. It can accentuate or show something specific, such as objects, people, emotions, etc. This is what makes viewers feel the moment.

The important thing is you have the right frame for the clips to jot down completely. So you will have to block snaps since they will be halfway off the screen, for example.

Background improvement

Yes, the background is also of real importance to the overall quality of the video. Because it adds consistency and personality to it. The white background is not always appropriate and may appear boring in some cases. Also, avoid photographing a tidy room.

The title of your videos

First, your channel and videos need to be as visual as possible in order to generate views. That’s why you should make sure that the title of the videos is optimized.

What do we mean by optimality? Well, an optimized headline is a catchy headline made up of the keywords that best describe your video.

The best thing is to find a catchy title that makes you want to watch your video right away. Please note that you only have 100 characters for your address. So choose well.

To find the perfect address, we recommend you to use the free Google tools, namely:

  • Google Trend, which allows you to compare many similar search terms and see which one searches the most for the other. For example: “YouTube video booster” or “optimize YouTube views“.
  • Google Keyword Planner, which will help you find search terms based on your keywords. The tool is really very effective because not only does it present you with many differences, but it also tells you how many monthly searches are performed on these keywords. This will allow you to choose the most relevant and the most demanding of the topic.
  • In addition to that, the other feature is that your YouTube videos can appear in Google search results, not just YouTube. With these tools, you can greatly increase YouTube views.

Take a close look at your headlines and keep it short. Because long titles are often cropped on mobile media. And since half of the YouTube views come from a smartphone, you can also prioritize a good experience for them.

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Pohyal Stori: The Bannerman Of Dr. Kabir’s Legacy

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Pohyal Stori: The Bannerman Of Dr. Kabir's Legacy

Dr. Kabir’s Legacy

Kunar, a town in Northeastern Afghanistan, is home to more than 2 million Pashtuns. The land is famous for its rich cultural and political history. It has produced people who have influenced generations. One of these personalities is Dr. Kabir Stori, a well known Pashtun nationalist who was a great poet.

Dr. Kabir Personal and Political History

He was born on 6 April 1942 in Khas Kunar. He got his early education from Government elementary school and later moved to Rehman baba lyceum in Kabul. Thus, Dr. Kabir excelled there and was later sent by the Afghan Government on a scholarship to Germany to perceive higher education.

In Germany, apart from education, he also established a political set up by the Pashtun Social Democratic party’s name. The ideology and works of Dr. Kabir Stori have inspired millions of Afghans around the world. He was a true patriot and loved his language very much. In his poetic works, he openly expressed his emotional attachment to his homeland and people. His dream of loy Afghanistan and the unification of Pashtuns has enlightened the thought process of many. It’s said that great people leave behind a great legacy. Apart from the poetry and long political struggle, Dr. Kabir Stori has left behind his son and Gram.

Nasir and Pohyal Stori

The legacy of Dr. Kabir stori has successfully been preserved by his son Dr. Nasir Stori and now His grandson Pohyal Stori. Pohyal Stori was born on 11 March 1998, a young man with significant accolades. Like his name, which means a knowledgeable star in Pashto, he has lightened the world by his miraculous talents. Pohyal Stori is a self-made man with a passion for computers and the way it works. Start programming at the age of 9; he got an internship in one of the world’s best tech companies. He was even the managing director of his language department. He is fighting the case of his mother tongue, Pashto, in a new and more effective way. Pohyal has done a bachelor’s in computer science and owns several IT companies. He has done things that people of his age can only dream of.

Pohyal’s achievements

At the age of 16, Pohyal developed a translator by the name of Mandara GmbH. The idea behind this was to give an insight into Afghan youth about their language. It works similarly to Google translate or Microsoft bing translate, but it’s algorithms are way more secured against hacking. The system is secured, and your words are deleted right after you leave the page. He has also published Pashto WebFonts and has created an open-source database used by sites like Google and is soon used by Bing.

Pohyal developed this system at the age of 16 years. It helps to ensure that Pashto, his mother tongue, and Afghanistan’s official language is automatically developed further. The system offers unlimited text translations. There is no limit. You can translate as much as you can. You can even translate a whole document with the original format being retained. It can help people save a lot of time.

Pohyal’s political views

Pohyal Stori is a devoted follower of Manzoor pashteen. Manzoor pashteen, which too is fighting for the rights of Pashtun and preserved their culture and language. Just like the grandfather, Pohyal too wants the unification of Pashtuns. Contrary to many people, he hasn’t abandoned his dream of an independent state for Pashtuns. He is a source of inspiration for Afghans who have been living outside their country. He has lived in a multicultural environment but has still retained and preserved his roots.

Why Pohyal’s struggle is important?

Languages and culture define a nation. The rich the culture and the beautiful the language, the more is the chances of survival of that nation. People like Pohyal Stori are Frontline warriors protecting the true essence of Pashtun culture and language. In today’s world, everything is getting revolutionized. Languages have come out of books and have been uploaded to the digital world. A country like Afghanistan, which has faced 40 years of war, could come back to its true only because of stars like him. The war of survival that he has been fighting is not merely required appreciation but also support.

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