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How to Get Back to Sleep When You Wake Up at Night  

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Get Back to Sleep When You Wake Up at Night

Get Back to Sleep When You Wake Up at Night

Sleep should be a priority for everyone. Even better, good quality sleep is the best to function well every day. However, sometimes you may not be getting the quantity and quality of sleep you need because of certain interruptions. Either it is a neighbor that makes a lot of noise, you have a sleep disorder, or your sleep environment is not conducive. These factors, among others, are reasons you get up in the middle of the night. If you have made all the necessary changes like getting a quality Costco mattress, eating right, and having a routine and it’s not working. Below are things you can try to get back to sleep when you wake up in the middle of the night.

Get out of bed 

Although it sounds unusual why you should get out of bed while trying to fall back asleep. It helps if you are wide awake in the middle of the night. When you cannot go back to sleep in 20 to 30 minutes, get out of bed, and go to another room. Here you can do something unexciting and quiet. For instance, read something or listen to soothing music. In this way, it will help you feel sleepy again, and you can go back to bed.

Consider the light you use 

Consider the light you use 

Consider the light you use 

The light you use should not be too bright. Light makes your brain stay alert, and this is not what you want when you are trying to fall back to sleep. Therefore, when you wake up to go to get a drink, go to the bathroom, or have a light snack, ensure that you keep the lighting dim. A light that is too bright will signal the brain to stay alert, and it will be a challenge for you to get back to sleep. For this reason, in case you choose to read when you are up at night. Avoid using backlit screens such as mobile phones, computers, and tablets. They will keep you awake.

Keep a sleep diary

A sleep diary is essential to keep a record of your sleep habits and patterns. However, this is not something that you follow through at night. For example, you can write down how often you wake up at night, how much alcohol or caffeine you had during the day, or what disturbed your sleep. When you do this for several nights in a row, take your sleep diary to your doctor. This will help guide how you can have a strategy for more shut-eye.

Practice relaxing techniques

Practice relaxing techniques

Practice relaxing techniques

There are various techniques that you can try to put your mind and body at ease. For instance, meditation will help you quiet your mind by doing some rhythmic breathing or by repeating a phrase. Try deep breathing too. Do this slowly from your belly in a steady motion. Others prefer visualization, for it helps you keep off any stress and negative energy by imagining the sounds, sights, and scents of a peaceful place. Also, you can do the progressive muscle relaxation technique. Do this by tensing your muscles and then relaxing them. Do this repeatedly throughout your body, from your feet working your way up. Check online for videos and articles on how best to do some of these techniques and others.

Consult your sleep doctor 

Let your sleep doctor know that you are having challenges falling back to sleep after waking up at night. In this way, they will help you solve this issue by offering techniques, ideas, medication, or refer you to someone who can help. For instance, they can refer you to a specialist that will help you to try biofeedback. This will help you learn how to control your tension levels. When you master it, it will help you get back to sleep with much ease.

In summary, to get back to sleep and still get a good night’s rest can be a challenge to many people. However, with the tips above, you can be in a position to get back to sleep with much ease. Other people find not staring at the clock at night helpful, and so they keep off looking at the time over and over. Through this, they do not add any stress as they are trying to get some sleep.

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Education

4 Interesting Facts About the Royal Family

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Royal Family

Royal Family

Are you interested in British history? Do you want to learn more about the kings and queens? Here are 4 facts about the royal family that you need to know.

The royal wedding between Prince Harry and Megan Markle was watched by over 29 million Americans, roughly 10% of the population. Some might argue that Markle is American, which explains the large numbers of Americans watching.

That’s partly true, but the wedding between Prince William and Kate Middleton in 2011 was watched by over 20 million Americans, even though both spouses were from the UK.

The US has a fascination with the royal family, and there could be any number of reasons for this. Regardless of why we do it, though, there seems to be no ill will behind it. We just find them genuinely interesting.

In the spirit of camaraderie and cultural appreciation, we’ve compiled a list of facts about the royal family.

  1. They Don’t Play Monopoly

As strange as it is to imagine various members of the royal family engaged in a game of Monopoly, we can say for certain that it happened at least once.

We know this because Prince Andrew attended an event in 2008 where he was offered a copy of the game. He turned down the offer, stating that the game was forbidden among royals because “it gets too vicious”.

The Queen banned the game, which leads us to speculate that either the family, as a whole, can get very competitive, or that the Queen lost their last game and didn’t take it too well. Both stories are equally entertaining.

  1. They Travel With Their Own Blood

An interesting bit of royal protocol is that members of the royal family must carry supplies of their own blood while traveling in case of an emergency where they need a blood transfusion.

This is definitely a good practice and speaks to the family’s practicality. This is also very useful in countries where medical practices are not totally up-to-date.

  1. The Queen Has Two Birthdays

One of the more interesting royal family facts is that the Queen has two official birthdays. One birthday is a private affair that takes place on the 21st of April, which is her actual date of birth.

The other birthday often takes place in June. This is a tradition in British history that’s been in place since the 18th century.

She also has at least several relatives who share her name. If you have a look at the royal family tree, you’ll find that the Queen has three granddaughters with the middle name Elizabeth, and one great-grandchild named Lillibet.

  1. The Royals Don’t Eat Garlic

According to cooks and other kitchen workers in service to the Queen, she hates garlic and refuses to let it be served to her or her family. Not only does she hate the taste, but also the smell.

Facts About the Royal Family

The royal family is a fascinating group that has existed in some form or other for centuries. These days, many Americans are anglophiles and love hearing facts about the royal family.

We’ve talked about some of our favorite royal facts in this article, but there are a lot of things we didn’t cover.

If you want to know more about celebrities, fashion, and various other lifestyle topics, please visit the rest of our website.

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Finding The Ideal Hot Tub Temperature

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Hot Tub

Hot Tub

We just bought a new house, and while we love the great space that is the backyard, we felt that it was a little empty. I’m not very good at gardening, so we decided to only plant trees around the yard that requires minimal care. The kids helped us build a treehouse for them, and we installed a small play area (slides, monkey bars, etc.). Finally, we found ourselves browsing TubHQ and got ourselves a brand new hot tub installed.

The hot tub is well worth the investment because we use it as a kiddie pool sometimes (with the jets turned off). But when the kids are asleep, and we just want a relaxing soak in our hot tub, things change. We light some aromatherapy candles, pour a glass (or two) of wine, set the temperature to our liking, and relax. But how do you know what temperature to set?

Why Hot Tub Temperature Is Important

Hot tubs are an investment that is meant to help you improve your health and vitality by allowing you to destress. Setting it to different temperatures can drastically change your experience in a hot tub. There are safety precautions of course, but that is not the only variable to consider when choosing the ideal hot tub temperature for you.

The Maximum Temperature

For adults, reputable sources (such as the US government) suggest staying below 104°F (40°C). Any temperature above that would be dangerous and carries many different significant risks. Most people cannot withstand water that is at 104°F for more than 5 or 10 minutes.

If You’re Uncomfortable, Change It

Do not make the faulty assumption that a hot tub should feel very hot. If you don’t feel comfortable soaking in the water for twenty minutes, then you’ve probably set it too hot.

The best way is to gradually raise the temperature. Start by your body temperature (98.5°F or 37°C), which should feel warm to the touch and not uncomfortable. You can increase the temperature gradually to make it more relaxing and give you an invigorating massage. If at any point you feel uncomfortable in the water, lower the temperature. Everyone has different preferences, so you will need to experiment a little. Keep in mind that temperature changes will not be immediate, so you may need to schedule a day for setting the ideal temperature.

Multiple People In The Hot Tub

Because they are designed to seat more than one person, you will likely find that you need to accommodate others in the hot tub. Try to take into account the age difference and preferences of others. It is easier for one person to feel less invigorated by a lower temperature setting than it is for someone to sit still in a higher temperature setting. This may be different from what you usually set the thermostat at, but that’s a compromise you must be willing to make if you want to invite friends over for a hot tub party.

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Follow these tips to install your floors and coverings like a pro

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tips to install your floors and coverings like a pro

Tips to install your floors and coverings like a pro

Floors and coatings are key when planning a home renovation. Today there is a great variety: easy to clean, resistant and waterproof, and in a huge variety of designs. We bring you some tips for placing ceramics and porcelain tiles in your home. But if you don’t have enough time to do it all, consulting siding contractors is a wise decision.

When buying a product, pay attention to the batch number on the packaging. The manufacturing conditions of ceramics and porcelain tiles are very difficult to duplicate and this is manifested in small differences between each of the fired ones. Therefore, check that all the boxes of the same product belong to the same baking.

Even in the best quality products, the ceramics in the same box may show small differences – for example, in their tonality. So that they go unnoticed, we suggest you open the boxes and mix the plates; so you can distribute the colours in the environment in a balanced way.

  1. The support: what are we going to work on?

The adhesive that we will use for our floors and coverings varies depending on the type of support on which we will place the pieces.

– Folders or conventional plasters: You can use a classic glue that is waterproof.

– On a pre-existing floor and / or coating: These cases are more complex, and require a “special” glue. The surface must be pre-treated to create porosity and allow new coatings to adhere. Depending on the case, we will choose to use muriatic acid or to make small perforations.

  1. The right trowel

The trowel is a tool that allows you to measure the amount of adhesive that is placed on each of the pieces. In general, the appropriate trowel for a ceramic is chosen by looking at the distance between its teeth: these must be separated by a distance equivalent to the thickness of the piece that we are going to glue.

  1. Expansion joints for floors and cladding

Ceramics and porcelain tiles are exposed to environmental alterations that produce changes in their structure. These changes are imperceptible to the naked eye, but they can ruin parts and cause further damage!

  1. Expansion joints

Therefore, it is key to take into account the expansion joints when planning an environment from the folder. The minimum width of the joints depends on the space in which the tiles will be placed. Depending on the case, you can leave the joints empty or fill them with flexible materials (such as pastine, which comes in different colors and finishes). We recommend that you ask your seller for advice, and that you read the technical considerations detailed in the box containing each of the products.

  1. Choosing the right product: think about the functionality of the space

Although it seems obvious, many times we choose a coating that meets a series of characteristics that we like a lot but we lose sight of other important aspects. For example, for the bathroom: we choose a very smooth ceramic for an environment that gets wet frequently: danger of falling!

We hope these tips were useful.

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