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10 Tips To Help You Get Better Sleep

Spending just a little time cleaning your room before bed can be surprisingly impactful when it comes to your sleep quality.

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10 Tips To Help You Get Better Sleep

How long do you think you sleep each night? Eight hours? Perhaps more, perhaps less? The recommended amount of sleep for a healthy adult is around seven to nine hours per night, but research shows that the average UK citizen doesn’t get anywhere near that much.

We’re struggling to make sure that we get as much sleep as possible, and some of that might be down to our lifestyles. Here are 10 tips to help you get better sleep, and in so doing, boost both your physical and mental health.

1. Practise self-care

When you take some time out for yourself each evening, you lower your body’s stress and anxiety levels. Focusing on yourself can have myriad tangible health benefits, so try to practice self-care each night before bed.

According to research carried out by the online casino platform Betway, applying a face mask before bed can increase your sleep quality significantly, as well as reduce the amount of time you spend awake each night.

2. Meditate

This is another practice that’s fairly easy to implement but that can have massively disproportionate effects on your health. If you just meditate for 30 minutes every night, you’ll almost certainly notice a big improvement in terms of how you’re sleeping and whether your sleep is easily disrupted.

Remember that meditation does involve removing distractions, so you can’t sneak a glance at your phone while you’re doing it. You might struggle at first, but after a while, you’ll get into the rhythm.

3. Try walking

While many forms of exercise might have a deleterious impact on your sleep health, walking has actually been shown to improve sleep quality.

Studies have shown that taking a short 20-minute walk every day, whether it’s in your lunch break or an hour or two before bed, can help you to reach the minimum recommended level of sleep if you’re struggling.

If you’re not currently incorporating exercise into your daily life, you might be surprised by just how easy it can be to do so.

4. Listen to music

Obviously, we’re not advocating listening to Metallica just before you sleep. Even if Metallica is your comfort band, metal music – and anything with an aggressive slant to it – could stop you from sleeping.

Rather, you should listen to calming ambient music, or something with a slower pace to it, before bed. Try not to listen to music with lyrics if you can help it; your brain might try to focus on those lyrics, and the last thing you want before bed is your brain working too hard.

5. Try a soundscape

Soundscapes can help your brain to tune out sounds of varying levels and lengths, leading it to concentrate instead on a single sound with a consistent volume. You might, for instance, choose to listen to rain falling on a street at night, or perhaps to the sounds of the rainforest.

Sudden sounds can wake you up as you’re falling asleep or can prevent you from going to sleep in the first place, so downloading a white noise app can help to counteract those sounds.

6. Clean your room

Spending just a little time cleaning your room before bed can be surprisingly impactful when it comes to your sleep quality. When your room is free of clutter, it helps your mind to relax; the state of your brain mirrors the state of your room, so when your room is empty, so is your mind.

Conversely, if your room is cluttered and untidy, this can unduly stress you out. Before you sleep, make sure everything is in its right place. Your brain will thank you for it.

7. Open a window

If you sleep with the windows closed, you might find that it’s harder to achieve the recommended seven to nine hours. This is because you’re not getting adequate ventilation; when your room is stuffy and the air quality is poor, your body will suffer as a result.

Opening a window means you’ll be breathing fresh air, which in turn leads to better sleep. On the other hand, opening a window can also open you up to potential allergens, so if you suffer from allergies, it may be better to keep windows closed.

8. Eat long before bed

Try not to eat big meals just before you go to sleep. If your body is still digesting food when you’re settling down to go to bed, then you probably won’t get the kind of sleep you want; you may be uncomfortable, and you’ll also need to put yourself in a position where your body won’t be digesting food as efficiently as it should. As such, you should try to eat a good few hours before bed, and if you can fit a walk in just after you eat, that’s a good idea as well.

9. Set yourself consistent sleep times

It’s not a good idea to just let your head hit the pillow whenever it may. Try to set a consistent sleep routine and schedule. This will have positive effects for your sleep cycle because it will send a consistent, repetitive signal to your body for bedtime.

If your body “knows” when bedtime is, then the processes that begin when your body is winding down should start more consistently, which should also lead to better-quality sleep for you.

10. Keep your bedroom dark

It might sound obvious, but if you let a lot of harsh light sources into your room before you sleep, this can have negative effects on your sleep quality. Try to make sure your room is as dark as possible before bed.

Leaving windows lightly covered by curtains or drapes is OK; you’ll wake up with natural light, which is healthier than setting the alarm (as long as your schedule allows for it, of course). In any case, try not to sleep with the lights on.

The GlamourBuff Team is a set of experienced writers associated with the Glamour Buff magazine, reporting world news, celebrity lifestyle, and exclusive Hollywood details.

LifeStyle

The Beauty Of Epoxy Resin: When The Stellar Style Inspires Creativity!

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The Beauty Of Epoxy Resin: When The Stellar Style Inspires Creativity!

Uliana Milenina is a contemporary artist and interior designer who found inspiration through the characters and atmosphere of the series Charmed and Friends.

Her story began completely by accident, similar to how Phoebe’s Sister from Charmed finds a book of spells. Seeing her sister’s donated painting, Uliana suddenly felt a desire to develop her talent and immerse herself in the endless world of creativity. This burst of inspiration led her years later to create her own internationally recognized business.

The Charmed series, which reveals the world of magic and wizardry through the adventures of three witch sisters, gave Uliana not only an exciting plot, but also ideas about the power of family ties and home protection. This story about female power and inner magic permeates her creative approach, reflected in every created work.

“Friends” made their contribution, inspiring Uliana with their bright atmosphere of friendship and laughter. The images of the characters and the ease with which the series touches on the themes of life and love are reflected in her works. This comedy masterpiece has become a source of inspiration for her regarding the warm and joyful elements that she embodies in her creations.

Her work has spread to Europe, Asia and now Uliana plans to expand her activities in the USA. Her ambitions include not only selling works, but also teaching her own techniques to as many people as possible, especially children, with whom Uliana, as a young mother, is doubly interested in working.

There are plans to collaborate with American influencers, whose names Uliana still keeps secret.

Through her experience, Uliana Milenina demonstrates how pop culture can inspire and identify a wide variety of talents, creating unique works of art that carry a piece of magic and beauty.

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Jelly Roll Hates “98% of These Tattoos” Inked on His Body

“I hate them all,” he confessed.

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Jelly Roll Hates “98% of These Tattoos” Inked on His Body

Jason DeFord, best known as Jelly Roll, is an American country singer and songwriter from Antioch, Tennessee. 

He began his career in 2003 and gained national recognition with the release of his 2022 songs ‘Need a Favor’ and ‘Son of a Sinner,’ the latter of which won three CMT music awards. That same year, he was nominated for Best New Artist at the Grammy Awards.

Aside from his musical talents, Roll is most recognized for the tattoos he has. He has inked different tattoos all over his body, including his face.

One might believe that getting this many tattoos, Roll must love the tattoos he has inked.  However, that is not the case.

He confessed that he hates over 98% of the tattoos he has.

Jelly Roll hates his tattoos

In a candid interview with GQ, Roll talked about his tattoos. He has a lot of body art and confessed that he hated almost all of them. 

“I regret 98 percent of these tattoos, 97 percent. Almost all of them,” he admitted. “Like core philosophies, I rooted my life in when I was 17, and now that I’m 40, I’m like, what the [expletive] was I thinking?”

“I hate them all,” he confessed.

He then showed out a couple that he doesn’t particularly like, such as a baby smoking a joint. “It was a little excessive,” he said before mentioning that most of his less desirable tattoos have been covered up.

For instance, he pointed to a body art of the Nashville, Tennessee, skyline that he said covered up a tattoo of the words “Surviving the Struggle” after “struggle” was inked without the “t.”

Roll discussed how his tattoo career began at the age of 14 with a simple cross on his right arm, kicking off a colorful, yet unfortunate, ink collection. He went on to say that finally, he had his face and body tattooed. 

He said that he obtained several of his tattoos while serving time in prison. The musician has been jailed 40 times for various drug convictions. 

Jelly Roll hates almost all of his tattoos.

Jelly Roll hates almost all of his tattoos. (Source: Instagram)

That being said, he does not hate all of his tattoos because of the meaning they hold. He talked about the large cross inked on his right cheek and noted that it was a symbol of change in him.

“It was symbolic of a kind of a new beginning, understanding that I need to bear my own cross,” he explained.

However, he did not reveal if he had any plans of removing the tattoos he hated.

Jelly Roll’s career

Before entering the world of country music, Roll started his career in hip-hop. He was inspired by renowned artists such as Three 6 Mafia, UGK, and 8Ball & MJG, and began his musical journey by selling mixtapes out of his car. 

He released The Plain Shmear Tape in 2003, followed by the Gamblin’ on the White Boy series from 2004 to 2011. His collaboration with Memphis rapper Lil Wyte, ‘Pop Another Pill,’ gained a lot of attention and has over 7 million views on YouTube. 

This success led to his involvement in the hip-hop group SNO and the release of the album Year Round. Over the years, Roll continued to work on numerous mixtapes and solo projects, collaborating with artists such as Lil Wyte, Struggle Jennings, Haystak, and Tech N9ne.

In 2013, Roll released his mixtape Whiskey, Weed, & Women, originally titled Whiskey, Weed, & Waffle House. A legal dispute with the restaurant chain prompted a title change, but Roll remained focused on his music. 

Roll’s career continued to grow and he made notable appearances such as his debut at the Grand Ole Opry in 2021, as well as joining Craig Morgan on stage in 2022. In the same year, his track ‘Dead Man Walking’ reached the number-one spot on rock radio, and his debut single ‘Son of a Sinner’ not only topped the country charts but also made waves on the Billboard Hot Rock & Alternative Songs chart. 

Roll’s meteoric rise continued as he spent a historic 25 weeks at the top of Billboard’s Emerging Artists chart. He also sold out Nashville’s Bridgestone Arena in 2022, sharing the stage with industry heavyweights. 

In 2023, Roll embarked on the Backroad Baptism Tour, showcasing his musical prowess across 44 cities. He was also recognized at the 2023 CMT Music Awards, where he won multiple awards for his hit ‘Son of a Sinner.’ 

Roll continued to produce great music with the release of his album Whitsitt Chapel, featuring the single ‘Need a Favor.’ This led to him winning the New Artist of the Year award at the 57th Annual Country Music Association Awards in November 2023. 

In January 2024, Roll testified before the U.S. Congress to support anti-fentanyl legislation, taking a courageous stand. Drawing from his previous experience as a drug distributor, he emphasized his transformation into a proactive advocate for change, declaring his commitment to being part of the solution.

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Dreaming Of Old Classmates: How to Find Them?

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Dreaming Of Old Classmates: How to Find Them?

Flipping through an old yearbook, you might find yourself pausing on faces and names, sparking curiosity about how your classmates are doing. It’s a natural feeling; after all, these were the people you shared laughs, challenges, and countless memories with.

Losing touch is just part of life’s journey, but there’s no better feeling than reconnecting with your old classmates.

Thankfully, we live in an era where finding information and people is no longer difficult. From a simple Google search to scrolling through social media and even using specialized tools like Information.com’s People Lookup Tool, finding your old classmates has never been easier.

This article shares methods available for reconnecting with those from your past.

Four Ways to Find Old Classmates

Whether you’re feeling nostalgic or planning a reunion, here are four simple methods to help you reconnect with old classmates:

Use Google Search to Reconnect

Using Google is one of the easiest ways to find your old classmates. Simply typing in their full name can lead you to various bits of information about them, such as social media profiles, workplace details, or any public records.

However, common names might return many unrelated results, so be patient and sift through the information carefully. So, enter details like the city they lived in or the school you both attended.

For example, if you’re looking for a friend named Sarah Johnson, who attended Lincoln High School in Portland, Oregon, typing “Sarah Johnson Lincoln High School Portland” into the search bar can dramatically decrease the number of irrelevant results and increase your chances of locating your friend.

Leverage Social Media Platforms

Social media platforms like Facebook, Instagram, LinkedIn, and Twitter are fantastic tools for finding people.

Most of these platforms have a search feature that allows you to search for people by name. On Facebook, you can even search by school, workplace, or mutual friends, which significantly narrows the search results and makes it easier to find the person you’re looking for.

For instance, if you type in the name of your high school, Facebook will show a list of people who have listed that school in their profile.

This is particularly useful if the person you’re searching for has a common name, as it filters out many unrelated profiles.

Use a People Lookup Tool

People Lookup tools are specialized search engines designed to help you find detailed information about individuals. These tools gather data from public records, social media profiles, and other legally accessible databases.

Simply enter the full name of the person you’re looking for into the search bar. If the name is common, include details such as a middle name, city, or state where they might live or have lived.

Once you’ve identified a likely match, you can review the detailed information provided. This often includes current and previous addresses, phone numbers, email addresses, and links to social media profiles.

The advantages of using People Lookup tools are numerous. They offer a convenient and efficient way to access a wide range of information about an individual from a single source. This not only saves time but also significantly reduces the effort required to track down someone you’ve lost contact with or need to learn more about for any reason.

As you explore the capabilities of People Lookup tools, remember that the digital world is constantly evolving. Ensure you check the latest insights and updates on similar tools and how to use them effectively to locate old classmates.

Try Alumni Directory

Many educational institutions maintain alumni directories to help former students keep in touch with each other and the school. These directories can be incredibly useful if you’re looking to reconnect with old classmates.

Visit your school’s website and click the “Alumni” or “Alumni Directory” section. You may need to sign up or log in, as access is typically restricted to alumni to protect privacy. Once you have access, you can search for your classmates by entering relevant details such as graduation year and program of study.

This targeted approach allows you to narrow down the results and find the people you’re interested in reconnecting with.

Final Thoughts

Reconnecting with old classmates has never been easier, thanks to the various tools and strategies available today.

You can start with a simple Google search, adding details like where they might have lived or the school you both went to.

Social media sites like Facebook, Instagram, LinkedIn, and Twitter are also great places to look. All you have to do is type in their name, and you can find their profile. If their name is common, adding more details can help narrow your search.

You can also use a people lookup tool. These sites pull together information from public records and social media, giving you things like addresses, phone numbers, and email addresses.

Plus, don’t forget to check out your school’s alumni directory on its website. You might need to sign up to use it, but it’s an efficient way to locate your long-lost friends.

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