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6 Sleep Hygiene Tips



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.



Ways A Bookkeeper Can Save You Money



Ways A Bookkeeper Can Save You Money


If you are a small business owner, the chances are that you are a fan of finding ways to save money and the DIY lifestyle. Whether it be a small or big business, handling the finances can be a challenging task. This is because finances are not something an unskilled person can manage correctly, and there is no room for error. 

Owning and running your own business is a big deal. You always have some task to manage. Hiring an accountant from an accounting firm in Aventura can free up some time for you so that you can focus on more important things. If you think hiring a professional is expensive, think again. They can save you money in various ways in the short and long term. 

Ways a bookkeeper can save you money 

  1. Managing your profit margin. 

If you are a small business owner, it is needless to say that such businesses usually have a small profit margin. Hiring a bookkeeper in Aventura will allow you to keep track of these margins and recognize where you are going wrong. They can also give you tips on increasing margins and growing your business. Moreover, by focusing on your business instead of handling payroll, you will be able to concentrate more on your business. 

  1. Allows you to lower your stress. 

As a business owner, you must be aware of the various struggles one has to endure while handling a business. While the first few years of establishing a business are the toughest ones, the stress does not decrease even when your business grows old. 

In fact, if your business has grown and expanded, you may be even more loaded with tasks. You may have to juggle multiple tasks at once, making you vulnerable to mistakes. Bookkeepers can help you with administration

  1. Minimize tax. 

Nobody likes paying taxes. After all, giving away a chunk of your hard-earned money to the government can be hard. However, it is an inevitable part of being a business owner, and everyone must comply with the laws. 

Choosing the right bookkeeper will keep your books updated and organized. Remember that paying taxes is important and not an option. If your bookkeeper is suggesting ways to get out of paying them, it is a major red flag. You should not work with someone who encourages you to practice illegal habits. 

These are a few ways a bookkeeper can help you save both money and time. Perhaps the best benefit of hiring them is peace of mind. 

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Essential Services Offered by A Cosmetic Dermatologist



Essential Services Offered by A Cosmetic Dermatologist

Over the last decade, people have emphasized the need for a perfect image. If you have an undesirable feature that makes you feel incomplete, you can seek corrective services. Also, you do not have to struggle with insecurities about your body shape because there are innovative procedures catering to the dame. Cosmetic dermatology Forest Hills offers a variety of techniques and treatments which ensure you attain all your beauty goals. In this article, you will study all services provided by a cosmetic dermatologist.

  • Elimination of Double Chin

If you have a double chin, you might become insecure about your image and cover your neck region. However, cosmetic dermatology can help you eliminate the double chin through innovative treatments such as kybella Injection. The injection contains a synthetic form of deoxycholic acid which breaks down fats. After the infusion in different areas of your chin, the compound breaks down the fat that accumulates there, and the body absorbs it leaving you with a perfect chin. You will need up to six treatments for one month and begin to observe changes afterward.Essential Services Offered by A Cosmetic Dermatologist

  • Firm and Youthful Skin Despite Aging

Once you grow old, the skin begins to sag and have fine lines and wrinkles, which allow people to tell your age quickly. You can reverse the aging process through innovative treatments such as thread lift. The specialist improves your skin appearance in a minimally invasive procedure. During this procedure, you will get your skin numbed, and then the specialist will make a tiny incision, place threads under the skin, and close the incision. The skin heals, giving you youthful skin.

  • Perfect Body Image

If you have fat that you have tried to get rid of through exercise and dieting without success, you consider cool sculpting. The procedure allows you to lose fat in unwanted parts of your body without surgery. The coolsculpting process involves freezing fat cells in the targeted areas. The fat cells will then break down and eliminate the body as wastes. The procedure uses a coolscupting applicator and gel pad. You will start observing changes after a few weeks following the treatment.

  • Glowing Skin

If you are tired of having a dull skin complexion and are looking to restore the glow, you should consider chemical peels. Depending on your beauty goals, the dermatologist will recommend different chemical peels. For instance, if you want to improve the outer skin, you will get a light chemical peel instead of a deep chemical peel which clears blemishes from deep within the skin.

  • Improved Cheeks and Lips Volume

Aging can cause you to have fine lines that interfere with your smile’s quality. Also, aging causes the wastage of muscles around your face. You can overcome all the above aging challenges through fillers. The dermatologist injects the substance into your lips to increase their volume and into your cheeks to lift them.

Today most people opt for cosmetic procedures to get rid of undesirable appearances and features. Adult and Paediatric Dermatology centers offer a range of cosmetic dermatology services, which allow you to have a perfect image through the latest treatments and procedures. Therefore, do not sulk about your appearance, and you can book an appointment with them today!

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“Doxing is a cybercrime that occurs when you take real-world information about a person and circulate it online without permission. It doesn’t matter how you got the information: it’s doxing if the victim trusted you enough to give it to you, it’s doxing if you hacked their machine, and it’s doxing if you just did really good detective work” according to Koch Law

In the last few months several creators on TikTok have experiences harassment, cyberbullying, and doxing.  Denise Maupin who goes by the screen name @cuban_d_lite has had her personal information posted, her son’s personal information posted and has experienced a barrage of harassing messages on and off of TikTok. She has had people that do not agree with her or her activism leave poor reviews about her self-published book.

Aunt Karen, another activist and news reporter has faced her share of harassment and bullying, most notably by a man named Jeffrey A. Perez. He has gone on livestreams and recorded himself insulting her child, who is a minor. He has posted videos claiming that Aunt Karen had sexual relations with him.

Perez seems to be the main player in the world of bullying on TikTok. He has a conviction record of stalking and harassing people. Most recently he doxed a blogger and influencer named Jessy Dodd, who wrote about the threats that he has posted online. He also has had his cronies write assaultive messages under the blogger’s videos and posts. These actions just solidify the blogger’s claims.

Perez has, on video, posted the work address of a creator known as Patrick Jeanty as well as his mother’s work address. He has stated in video evidence that he wishes Jeanty’s daughter dead. Perez has bragged that he got Jeanty fired, that he has called CPS on Jeanty and that he has called the police on Jeanty.

Perez recently appeared on a livestream with a verified creator known as Granny Bundy. Granny appears to be a gray-haired woman in her late 60’s. She rose to TikTok fame doing children’s dances, but most recently has joined forces with Perez and his group of bullies. Granny has claimed that she too has been the victim of bullying. On a Livestream on granny’s page, Perez announced that he would be posting a blogger’s address on his Instagram stories, which he then did.

Perez stands 5’1 (according to his mugshot information) and is the boyfriend of Leola Foreman. Leola is the daughter boxing legend George Foreman.

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