Mood Lighting Ideas

5 Mood Lighting Ideas for your Home

Lighting is not something that allows you to see in the dark. But, it is a way to make your room feel cozy. Take note that the good lighting can increase the feel and ambiance of your house.

In current times, there are plenty of options available that make it easier for you to choose the perfect lighting for different occasions. The idea of mood lighting appeals to people as they can warm up their room with dim lights.

Or, install bright ones in the living room to host and entertain guests. So, when decorating your space, be sure to invest in top-notch lighting and increase the aesthetics of your house.

If you are looking for ideas, this blog will help you.

1.   For Guests

From the entrance to the living room, you can highlight each area of your house using appropriate lighting. You can even the set tone of the evening if you choose to install the right lights for your space.

So, when you receive your guests on the entrance, put up lights that add warmth and welcoming vibes. You need to maintain balanced lights in the entryway.

For instance, lighting here should not be dim or bright. But, you need to keep the lights according to the time of the day. Everyone attracts to illuminated areas. So, make sure to add enough lighting that it highlights your decor and art pieces as well.

2.    Lights for Mid-Night

It is true that many people feel hunger in the middle of the night whether they have eaten dinner or not. If you need to eat midnight snacks, you do not fancy lighting in this case.

This is because eating food in the bright light can make it difficult for you fall asleep again. When craving food late at night, you need to enough light that allows you to walk to the kitchen without hitting different objects on your way.

3.     For Friends Meet-Up

Meeting friends is quite different than inviting colleagues for dinner at your house. However, when relaxing with your friends, you would want to spend the quality time with them.

In this scenario, bright lights seem to boost mood and encourage you to indulge in some fun activities such as playing games. You should know that not everyone is a fan of bright lights.

So, you might need to install these lights on height or interesting spots in your room. This way, you will have the right of amount of light to enjoy and it will not feel too-bright on the eyes.

4.   Bed-Time Lighting

Nothing is as relaxing as unwinding in your room after a long and chaotic day. In fact, many people crave for the last few and peaceful minutes to prepare for bed in silence.

Do you know lighting can affect your sleep? If you sit in bright light, you are less likely to fall asleep faster. But, if you prepare for the sleep using dim light, you might close your eyes quickly.

Many people prefer to read before sleep. It is indeed the best practice. Despite that, reading under the bright light can influence the quality of your sleep. You need to use a bedside lamp to read and fall asleep.

5.  Light for Family Gathering

It is evident that lighting is incredibly important when you enjoy dinner with your loved ones. The time you spend with family is always precious. So, try to keep lights dim and warm so that you can enjoy a delish dinner in a pleasant ambiance.

Bottom Line

You can neither use dim light nor bright light in every room. Therefore, you can consider installing lighting that set different moods during the day.

From the entrance of your house to your bedroom, every area requires attention to choose your lights wisely. If you receive guests frequently, you can go for bright lights to enlighten the mood of the people.

And, if you are read before sleep, you need bedside lamps that provide just the right amount of light. Therefore, if you follow certain tips and tricks, you will the best lighting for your space.

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Understanding your sleep cycle

Understanding your sleep cycle

Sleep is important because it lets your body rest and restores energy levels. It affects your mental and physical well being and can help you cope with stress or illness

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Sleep is neither passive nor dormant. During sleep, your brain remains active and will have a direct bearing on how your body functions when you are awake. The neurotransmitter chemicals norepinephrine and serotonin help in maintaining brain activity when we are asleep and switch off signals to the body when we are awake.

Sleep specialists posit that there are 5 stages of sleep that occur in a continuous cycle during the sleep phase. For someone to get the full benefits of sleep, it is important that they go through the full cycle otherwise they will not feel refreshed when they wake up. Infants have a slightly different pattern from adults.

Having an understanding of natural occurrences like summer solstice facts and different seasons and how they can impact on sleep patterns will help you sleep better waking up refreshed and revitalized.

We will walk through the sleep phases in the article below.

  1. Sleep introduction.

In the sleep introduction phase, you will find yourself drifting in an out of sleep. Generally still alert, the slightest noise will wake you up. The eyes continue to move slowly and you are able to recall some visual images. You may also feel like you are about to fall because of sudden muscle contractions.

  1. The sleep begins

In this stage, the eye and brain movements slow down start to slow down.

  1. Slow wave sleep

At this stage, the brain or delta waves are much slower. Slow wave sleep is greatest in young children but tends to decrease the older they get.

  1. Stage of deep sleep.

This is the stage where you are fully asleep. Try waking up someone in this stage of sleep and you will realize that they are hard to wake up, if they do wake up they will require a few minutes to adjust because of the disorientation experienced. There is no muscle or eye activity. This is the stage where people sleepwalk or talk.

  1. Rapid Eye Movement (REM) stage

The eye activity in this stage is very fast and breathing becomes irregular. Sleep experts believe the eye movements signify that the individual is dreaming but there is no actual proof to substantiate the claim. Blood pressure and heart rate also go up. REM increases while deep sleep becomes shorter as the night progresses. Some people are unable to sleep because of a number of factors including medications like antidepressants and cigarette use. When you take alcohol, you will go into a deep sleep but once the alcohol starts leaving your system you will wake up. The waking up tends to occur in the REM stage.

REM is the stage where dreaming occurs, your body goes into a state of paralysis which prevents us from acting out our dreams. However, there are some people who do things while asleep like walking, eating or even having sex, they almost always never remember doing the activities.

Some people will wake up during REM and experience the terrifying Sleep paralysis, where they are aware of what is happening around them but cannot move. Some people say they feel like there is a presence in the room while others feel like there is someone sitting on their chest, crushing out the air from lungs leading to breathing difficulties. Once the paralysis  breaks, individuals experience anxiety and terror but this dissipates after some time

Sleep cycle

A typical sleep cycle is about 90 minutes long. In the initial cycles, you will spend a lot of time in stages 1 to 4 typically referred to as Non-Rapid Eye Movement (NREM) stage. Towards the end of sleep, you will spend more time in REM.

The cycle highlighted above is the ideal, there are however many factors that can interfere with it leading to sleep problems for some individuals. Such factors include age, illness, stress, exercise, and medication among others. The individuals sleep history is also important, irregular sleep can throw the internal clock off leading to a redistribution of the sleep phases.

Napping is a good way of catching up with lost sleep unless it interferes with night sleeping.

So what are the benefits of napping?

Extra sleep is good for rejuvenating the body especially if you did not get a good night’s sleep. Adults need an average of 8-9 hours per day but the daily demands of life whether family, work or social life does not always allow it to happen. If you find that you are not getting the required hours of sleep then consider napping during the day to help you rejuvenate.

Sleep specialists recommend a nap time of 20-30 minutes. This means that during your lunch break you can look for a quiet place and take a nap. You will wake up feeling refreshed and alert. Longer nap times can result in grogginess and disrupted night sleep.  Specialists found that the alertness from naps was as good as taking a strong cup of coffee. Combine the two and you will be good to go.

However, with the good comes some bad. Other than grogginess and disrupted sleep, napping can increase the likelihood of heart failure for people who were already at risk.

Society may also frown upon people who take frequent naps as lazy or lacking in ambition. These thoughts come from people who may not understand the benefits of napping. Long distance drivers and those who suffer from conditions like Narcolepsy, a sleep condition characterized by extreme sleepiness especially during the day, would highly benefit from scheduled naps so as to stay alert.

Final thoughts.

A good night’s sleep is very important. When it is not possible to sleep well at night, consider catching a quick nap to reduce the sleepiness and fatigue. Make sure that the environment you are sleeping in is conducive to sleep so that you can enjoy some well-deserved rest.

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Fitted Sliding Wardrobes

Fitted Sliding Wardrobes by Metro Wardrobes Showroom limited in London

Transform your bedroom into a cozy, stylish, and welcoming room with high quality fitted sliding wardrobes from Metro Wardrobes. Our fitted wardrobes with sliding doors are stunning and elegant.

We combine different styles and finishes to create the ultimate sophistication in the form of a fitted wardrobe. Sliding doors always do wonders especially when you’re working with limited space. From contemporary colour finishes to sleek mirrors, sliding door wardrobes always rock. You can never go wrong with them.

Here at Metro Wardrobes, we pride ourselves of having immense experience and skills to custom-make the fitted wardrobe of your choice and preference.

All designs and assembling are done in our London shop; feel free to pass by and place your order.

Custom made fitted wardrobes are made to measure your exact space. Whether you’re working with a rectangular space or semi circular space; we can design a perfect made to measure wardrobe with sliding doors for you.

Sit back and watch our skilled craftsmen transforming angled ceilings and tight corners into stunning storage spaces. Our fitted sliding wardrobes include world famous styles like Harpsden Sliding, Mirrored Sliding, Vigo Sliding, High Gloss Sliding, and Matt Finish Sliding.

With Metro Wardrobes, you’ll always have numerous styles and designs to pick from.  Like with all other interior designing, you can also try a bit of mixing and matching your sliding door panels.

The doors can be made of sleek mirrors or classic painted wood panels. The colour, texture and finishing can also be mix and matched in order to create a lovely, stunning feel around your room.

            ✓         The greatest misconception some home owners have is that just because they’re short on space, then style has to be compromised. But did you know your choice of doors and colour designs can help make a hitherto small space appear larger? Leave it to our professionals to design the perfect fitted wardrobe with sliding doors.

            ✓         We can suggest a perfect style and design for every home, every individual. Want to create a feminine look with your bedroom furniture? Or are looking for a sturdy fitted wardrobe that has a safe you can store and lock your valuables in?

            ✓         Metro Wardrobes will design just that for you, without costing you an arm and a leg. Single panel sliding doors are known for their ability to create a fresh contemporary mood to your bedroom. The full-length panels are subtle and conspicuous all at once.  They can also be used in curved ceilings.

Pick a fitted sliding wardrobe design of your choice’

  1. While fancy and stylish sliding doors are the hallmark of our fitted wardrobes, we also believe that the interior of the wardrobe matters too! In that regard, we take time to beautify the interior with a lovely novanta oak finish.
  2. The drawers and doors have soft close handles and are as durable as can be. No substandard drawer knobs and door handles that will fall off within a month of use.
  3. When designing the interior of your fitted wardrobe, we always strive to offer you premium storage solutions. We do this by creating enclosed storage units at the top, bottom, and sides. This way, you can store your clothes without having to worry about dust and dirt.
  4. Hanging rails are for more than just hanging that trench coat or nicely pressed suit. We use them to create balance and proportionality to the interior of your wardrobe. If the fitted wardrobe with sliding doors also doubles up as a walk in wardrobe, a rail in the middle helps create harmony, balance, and proportionality.
  5. For a more contemporary interior styling, we suggest aluminum systems. The shiny, high quality aluminum is used to encase the entire interior of the wardrobe. It helps create a more modern, somewhat luxurious feel to the wardrobe’s interior.
  6. Well illuminated shoe racks are a great way to keep your bedroom clutter free. We can design multiple racks to accommodate your shoe collections.
  7. Metro Wardrobes fitted wardrobes also have a wide range of lighting fixtures for you to pick from. Do you see how lovely and well illuminated clothes look when displayed in a boutique? Or how jewelry and watches are nicely illuminated when on display in glass shelves?
  8. We can replicate that same look in your fitted wardrobe. LED lighting works great for such lighting; it’s both stunning and energy efficient.

Why shop at Metro Wardrobes?

            ❖         Metro Wardrobes is where style, durability, and affordability come together. We design and manufacture the highest quality fitted sliding wardrobes for all your need.

            ❖         Each wardrobe has a Guarantee of 10 Years. The fact that everything is done in our London showroom means that you can always pop in to place your order or to make enquiries.

            ❖         You don’t have to be a professional interior designer or furniture fanatic. Just let’s know what you want and what features you’re looking for in your fitted wardrobe.

            ❖         Our craftsmen will work closely with to help design the perfect built to measure wardrobe, with sliding doors of your choice and preference.

            ❖         We’ll also help in delivery and installation once we’re done manufacturing your fitted wardrobe. Usually, it takes just 14 days from the time of making an order, for us to complete assembling the wardrobe.

            ❖         Our payment methods are flexible; you can stretch your payment mode for up to 12 months, paying something small at the end of every month. There are no added interests charged for such stretched payment modes.

            ❖         For more information on our end of year sales offers, just give us a call on 0203 488 3347. We’re located in Unit 29, Hallmark Trading Est., Fourth Way, Wembley, London.

            ❖         We’re open 6 days a week from Monday to Saturday during working hours. For all your fitted sliding wardrobe and other bedroom furniture needs, talk to us.

            ❖         We promise you a wonderful shopping experience and 100% customer satisfaction with our products.

Guest post by Zukais Mohammed

treatment of male baldness

What no one is ready to tell you about the treatment of male baldness

While many do not treat male baldness as a disorder or disease, it can be disruptive and distressing for those, who experience it. Male patterned baldness (MPB) is genetic. A man inherits the genes from his parents. It affects around 80% of the male population by the age of 80. It is common among Caucasian males. You can find the lowest incidence of it in the Asian and African countries.

Is baldness becoming an epidemic?

If you are experiencing hair loss at an alarming rate, it might help you to know that you are not alone. About 1 in 5 Americans have receding hairlines, and roughly 20% of them are under the age of 30. While it provides some consolation to the affected individual, it barely helps with the decreasing self-esteem. Many invest in “snake oil” treatments to regrow their lost pride, while others hide their baldness with expensive wigs and toupes. However, is there a long-term cure for the continuous loss of hair and receding hairline? Where does the hair loss finally stop? When will you be able to look at the hairbrush and heave a sigh of relief?

Why should you NOT worry about MPB?

Right now, the treatment for any form of hair loss depends upon blood tests. At first, the doctor might ask you about the incidence of baldness among the men in your family. If a woman suffers from patterned baldness, don’t forget to mention that either. If you are the first member of your family displays symptoms of baldness, the doctor might run a few tests to determine the cause.

  • Blood test – it can help reveal factors causing the baldness.
  • Scalp biopsy – it will show the presence or absence of infections that might have led to the hair loss.
  • Light microscopy – this method helps the doctor discover the different disorders of the hair shaft that might cause the exacerbated hair loss.

What are the most effective treatments for MPB?

Currently, there are several treatment options available for baldness. Some of them even promise the reversal of hair loss. Propecia a commonbaldness treatment that works wonders for most men under the age of 60. Propecia or finasteride is a prescription drug that can slow the pace of balding and it can also induce new hair growth. However, it is a prescription medication that requires medical attention and tests. The entire process can be a bit on the expensive side for many. You should try looking for discount coupons online that can get you lucrative offers on the brand-name drug.

Why should you stick to Finasteride?

Other over-the-counter drugs claim to treat male baldness as well. Most of them come in topical form, but these OTC solutions usually increase the hair loss for the first couple of days. The new hair that grows is generally thinner and shorter than previous hair. They look and feel different. The OTC topical solutions take at least six months to work. You need to be ready to brace more hair loss to stop your receding hairline finally.

Unless you are ready for such an ordeal, you should always stick to prescription medication like Finasteride. This drug works faster than the OTC medications and does not cause excessive hair fall in the first few days.

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Is menstrual Cup beneficial or not?

Most of the women’s are tired with Tampons. That’s why they are looking for the solution that will able to solve rashes and dryness related problem. From the last several years, women’s are making the use of Tampons and pads which is collecting the blood and protecting their clothes during the period. According to professionals, periods have become a most difficult time in a year. Due to pads or Tampons, women’s are facing complicated problems in the body. That’s why; most of the women’s are using a traditional method such as Menstrual that is beneficial for them.

It is one of the best, long-lasting and reusable methods. Women will able to use a menstrual cup for almost one or two years with ease. You don’t have to care about the disposal or wastage related problems. Most of the companies are providing a softest menstrual cup that is advantageous for them. Here are some potential benefits of the menstrual cup.

Menstrual cups 3

  • Less landfill waste

Most of the companies are using a menstrual cup because it is specially designed for long-term use only. According to professionals, individuals can use a menstrual cup for almost several years. It is cheaper than other such as Tampons and pads. The great thing is that an individual can reuse them without considering a must.

Most of the companies are manufacturing paper-based pads that are dangerous for the environment because they are sacrificing fewer trees for every pad. Bear in mind that, most of the menstrual cups are designed for the disposable only. Before making a Final decision, it is your responsibility to read the label carefully.

  • Less odors

If you are using pads, then you have to face a lot of embarrassing moments in life. But, if you are using the menstrual cups, then you don’t have to worry about the odors and other things.  The best thing is that fluid doesn’t get exposed. Therefore, it is recommended that you should avoid the use of pads and tampons.

  • PH level and beneficial bacteria

In the past tampons are popular because they will able to absorb the vaginal Fluid and blood within a fraction of seconds. It is distrusting the PH level and bacterial balance in the vagina. Apart from that, if you are using menstrual cups, then it will maintain the level of PH and other things with ease.

  • Less visits on the Medical

All you need to replace the cup once a year.  If you are using a paper-based method, then you have to visit 11 times a year on the pharmacy. Make sure that you are using the menstrual method only because it isn’t harmful to our environment. You may save your clothes from fluids and bad odors.

Final words

In a nutshell, if you want, then intercourse would be possible. It is your personable choice, and you can place or remove without considering much. During the cycle, if you are facing any complicated problem, then the individual must make contact with a professional doctor.

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sleep-well

Sleep Deprivation affects your Heart – Here’s how

Most often, we are guilty of ignoring the health of the most hardworking organ in the body – the heart. This muscular organ is the size of a clenched fist and pumps blood to all parts of the body. It beats about 2.5 million times over the average lifetime and carries oxygen, hormones, and nutrients to the rest of the body. It is a task that the heart takes on happily provided you look after it well. The key to a healthy heart is a healthy lifestyle.

sleep-well

There is, however, one essential behavioral aspect that plays a major role in heart health. It is sleep. In this piece, we explore how the heart gets affected by sleep and the ways you can avoid them.

Sleep and CHD

Sleep deprivation increases the hazards of the Coronary Heart Disease (CHD) in both men and women. In a Whitehall II study conducted with 10,300 participants, it was concluded that those who experienced disturbances in sleep saw a rise in the risk of CHD. The findings saw that disturbances in the physiological processes during sleep are the cause of the increased risk. It is crucial for the body to experience the restorative and healing properties that are associated with sleep. Lack of adequate levels of sleep can increase cholesterol, blood pressure, and blood glucose concentrations which are all contributing factors for Coronary Heart Disease.

Sleep and Hypertension

During sleep, the body regulates the stress hormones, drops heart rates and works towards keeping the nervous system healthy. The blood pressure during the night reduces as the body begins its restorative process. Lack of this dipping of nocturnal BP is an independent factor of cardiovascular illness. In a survey conducted on 4,810 middle-aged Americans by the National Health and Nutrition Examination Survey, it was found that short sleep duration led to a 60% higher risk of hypertension over a later year follow up. The causes of sleep deprivation can be stress, physical ailments, mental illness, an uncomfortable sleep setting and so on. It is, therefore, crucial to be able to isolate these causes and control it before it causes life-threatening damage to the heart.

Sleep and Blood Sugar

A vicious cycle where sleep affects the blood sugar levels and the sugar levels affect sleep put you in an unhealthy, deadly entrapment. The chronic stress on the body caused by sleep deprivation not only affects the mood but also builds resistance to insulin. This, in turn, increases the blood sugar levels, putting you at risk of diabetes. Researches at Boston University School of Medicine found those people who slept less than six hours at night were at a higher risk of experiencing blood sugar complications compared to people who slept eight hours at night.

Over time, high blood sugar can cause damage to blood vessels putting you at a higher risk of developing heart disease. Heart disease and stroke are common causes of death among adults. Therefore, it is important for people to begin practicing a relaxing bedtime ritual, regular sleep schedules, ensure they get adequate sleep, and move toward a healthier life.

Sleep and Obesity

The obesity epidemic has been on a rise, paving the way for serious health complications. The epidemic has been growing parallel to complaints of inadequate sleep. Sleep not only restores our body but is required for its efficient functioning. Lack of sleep brings about changes in appetite-regulating hormones, leading the body to get hungry and consume more food. Leptin is the hormone produced by fat cells that send signals to the brain when it needs energy. Lack of sleep decreases the levels of leptin in the body, causing the brain to believe it needs food for energy. The normal reaction is to grab a bite to eat.

Ghrelin is a hormone saddled with the task of regulating appetite and stimulating hunger. With sleep deprivation, the levels of ghrelin increase making the body hungry. Prolonged sleep deprivation and irregular hormonal changes lead to obesity. The association between obesity and heart disease is multifaceted. It leads to diabetes, cholesterol abnormalities, and hypertension. It also leads to the buildup of plaque in the arteries. Obesity increases the risk of atrial fibrillation that may lead to stroke or heart failure.

Sleep and Recovery from heart issues

One of the common consequences of suffering from heart disease is the inability to get adequate sleep at night. More than half of stroke survivors complain about difficulty in sleeping. It is important for people to work toward getting abundant sleep to help the brain recover. Lack of sleep can reduce the rate of recovery, lead to memory problems and cause depression. Rest is an important part of recovery and stroke survivors need plenty of it.

One way to overcome sleep problems and get on the path of recovery is to take mindful steps toward relaxation. Improving your sleeping environment is one way to promote restful sleep. The Dreamcloud mattress setup is a great way to create a comfortably luxurious sleeping environment. You can also visit the carpet and rug store to create a warm, inviting space in the bedroom. Another way is to implement strict sleeping schedules and partaking in meditation sessions. The faster the brain relaxes, the faster the recovery would be.

Ten tips to sleep better:

  1. Create a cool dark environment to fall asleep faster. Use fans and blackout curtains for optimal sleeping conditions.
  2. Exercise regularly and increase physical wellness. Regular exercise helps you sleep faster and better through the night.
  3. Avoid alcohol, nicotine, and drugs in your lifestyle. These unhealthy substances create disruptive sleeping patterns, increasing the risk of serious illnesses.
  4. Use the bedroom only to sleep. Remove phones, tablets, television sets and other devices from the bedroom.
  5. Use comfortable sleeping positions that foster good rest.
  6. Visit the doctor for yearly health check-ups. It is important to regularly evaluate how healthy you are and incorporate ways to improve it.
  7. Use meditation to clear your mind and reduce stress. Stress and anxiety are one of the biggest killers of adequate sleep.
  8. Reduce intake of caffeine before sleep.
  9. Use white noise machines to drown out audible distractions.

Practice healthy sleeping rituals. It can be a warm bath or even a glass of relaxing chamomile tea. Healthy sleeping rituals promote long-term improvement in sleeping behavior.

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Legs Syndrome

The 8 Effective Ways of Treating Restless Legs Syndrome (RLS)

The 8 Effective Ways of Treating Restless Legs Syndrome (RLS)

Most of us look forward to the night to take a break from our busy schedules. This may not be the case for people who experience sleep disorders such as restless legs syndrome. It is a condition that affects your nervous system giving you the urge to keep on moving your legs. Your bed may feel like a battlefield due to the uncomfortable sensations in your legs that interfere with your sleep pattern.

Restless legs syndrome leaves one feeling as if they have itchy pins attacking the legs. Though it can occur during the day, it intensifies at night when your body is resting. While some people get mild symptoms of the condition, others have intolerable symptoms which need immediate attention.

Restless legs syndrome can impair with the quality of your life since it leaves you with sleep deprivation which translates to drowsiness during the day. Understanding this condition and its causes can help you get relief and restore your sleep again. We will help you achieve this by sharing more about the syndrome. Read on!

 What causes RLS?

Though this condition affects both genders, women seem to be more prone to it than men. It can come at any age affecting both the young and old. Most people misdiagnose restless legs syndrome especially if the symptoms are mild or intermittent. A correct diagnosis can help you receive proper treatment and reverse the situation.

Doctors do not understand where it comes from though they suspect that the leading cause could be genetics.  Some suggest that it comes as a result of the poor circulation of blood to the legs while others connect it to problems in the chemical dopamine in the brain.

Some chronic diseases such as kidney failure, Parkinson’s disease, peripheral neuropathy, and diabetes can also cause restless legs syndrome. The lack of adequate iron in the body may also affect your nerves.  If you are taking medications such as antidepressants, allergy meds, and anti-nausea drugs, they can worsen the symptoms of RLS.

A lot of pregnant ladies report RLS symptoms especially when they get to the last trimester. The lack of enough sleep or taking alcohol can stimulate RLS symptoms. The lack of treating it can lead to anxiety or even spreading it in other body parts.

How can you manage restless legs syndrome?

Know the cause

A combination of lifestyle changes and some medications can reduce the symptoms of this condition. The first step is identifying the possible cause. Though you cannot control causes such as pregnancy and genetics, you can adjust daily habits and the medications that may trigger RLS symptoms.  Limit the use of substances such as tobacco, alcohol, and caffeine.

If you are taking medicines like antipsychotic drugs or lithium, talk to your doctor about the symptoms you are experiencing for them to give you favorable drugs that don’t cause such side effects.

Improve your sleep habits

Improve your sleep habits

Sleep deprivation is linked to the syndrome, therefore the need to work on your sleep habits. Improving your sleep can reduce RLS symptoms. Restore your sleep by getting a comfortable mattress from Puffy mattress. It can keep you cool during the night to help you sleep for hours without waking up.

You should also rest at the same hour every day and keep your room dark to block any light which can interfere with your sleep. Eliminate any distractions which affect your sleep such as electronics in your room.

Take vitamin and iron supplements

These supplements can reduce the symptoms of RLS. Your doctor can conduct a blood test to examine if iron deficiency is the cause of your condition. You can consume oral supplements that increase your levels of vitamin and iron in the body.

Conduct Massage

Massaging the leg muscles can also relieve the symptoms of RLS. Try different massage techniques such as exerting direct pressure on the leg muscles or conducting a Swedish massage. This exercise stimulates the body to produce dopamine which reduces the sensations in your legs.

It also improves the circulation of blood and helps you relax to boost the quality of your sleep. Cold and hot compresses also minimize the pain in your legs. Make use of ice or a heating pad to conduct the compresses.

Use Foot wrap

Use Foot wrap

The practice exerts pressure on the bottom part of your foot which transmits signals to your brain to relax the affected muscles. Foot wrap is known to be effective in reducing RLS symptoms. You should use foot wrap for at least two months for you to experience some improvements in your legs during sleep.

Consider pneumatic compression

Some doctors treat RLS through pneumatic compression. They use a sleeve which inflates and deflates above your legs. The compression device can boost the circulation of blood in your legs and prevent the formation of blood clots.

RLS can also come from low oxygen in your limbs. Pneumatic compression boost circulation, thus increasing the oxygen levels in the limbs to help in relieving RLS symptoms. It also boosts sleep quality and restores daytime function. You can also attend some forms of therapies. A therapist who specializes in acupuncture can also help you treat RLS.

Minimize stress

Stress agitates the symptoms of RLS. You should, therefore, look for ways to curb stress to improve your health and also get better sleep. For instance, breathing techniques and meditation are effective ways of reducing stress. They help you relax at night and reduce tension in your leg muscles.

Do exercises

Light workouts can stretch your muscles and boost blood circulation in your body. Try jogging or walking regularly to keep fit and reduce RLS symptoms. It also helps you relax so that you can boost the quality of your sleep. Stretching can improve your mood, reduce high-stress levels and improve your overall health.

You can also try resistance training and some aerobic exercises since they are effective treatment methods of RLS. Do not to exert excess pressure on areas that feel pain in your legs to avoid worsening the condition.

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personal trainings

Top 5 best health and fitness personal trainings

If you are planning on working out on daily basis but don’t want to go to a gym then online training services are your best choice. You can stay at home and carry out your daily workouts from the comfort of your living room. No more driving to the gym or changing even, just start whenever you feel like during the day and get your  body in shape in no time.

According to the U.S. Department of Health and Human Services, you should participate in at least 150 minutes of intense workout every week in order to stay healthy. Exercise is a blessing and we all must carry it out in order to live a better life style so why not engage it in our day to day activities with the help of the online health and fitness services.

The best online health and fitness trainings

So today we are going to be looking at some of the most amazing health and fitness personal fitness applications that are available on both android and IOS so without any further due let us look at them in detail.

  • Kaa-Yaa — Making Fitness a Priority

Kaa-Yaa is an online application that is designed for all men and women out there that wish to carry out their regular workouts from the comfort of their home. Each workout on the app is designed by a professional trainer who will guide you how to carry out the each exercise in the right way and will motivate you to;

  • Gain Mass
  • Get Lean
  • Build Strength
  • Develop Power

  • Sworkit

If you are looking for simple application that will help you carry out your professional intense workouts then Sworkit is your best choice. The app has more than 40 million workouts to individual around the globe that aim to get fit. You can get your hands on various types of exercises such as yoga, cardio and etc. you can create your personalized workout by adding videos to your dashboard.

  • JEFIT: Workout Tracker Gym Log

JEEIT is the perfect app for those individuals who love going to the gym. But the good news for those individuals is that they don’t have to carry a pen and paper anymore. They can plan their work out on the app and keep a record of it on daily basis as well. Get more than 60 routines along with some useful tips from the professionals.

  • Google Fit

If you are looking for a trusted fitness training app then Google Fit is your best choice because it has been around for years now and the and innovative additions are done on regular basis. You can keep a track of your daily workouts and analyze them to prepare statistics that can help you come up with better routines.

  • Aaptiv

Aaptiv is like your personal trainer. You can download the app and get advice and proper routines devised by 15 professional trainers from around the globe. Almost 30 new video classes are added to the app every week so you can get your hands on a wide range of routines and choose the one that suits you the most.

Run and Burn: Training & Diet Tips for Maximum Weight Loss

Run and Burn: Training & Diet Tips for Maximum Weight Loss

Running is an aerobic exercise, therefore, it’s extremely effective for weight loss by default (Obesity). And Harvard Medical School states that this particular sport offers many other health benefits. Therefore, there is no doubt that you should have running in your fitness program. But to make it truly efficient for burning off some fat, you need to run the right way. This means pacing yourself for maximum burn, choosing challenging terrain, and switching to a weight loss diet.

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How to Burn More Fat on Your Runs

1. Choose a terrain that will push you

Hills are the best terrain for running if you want to burn more calories. You should boost your results by about 10% for every degree of incline, so runs in the hills are best when you only have a little time to exercise. Any advanced treadmill today has the feature of changing incline, so you will be able to get a good workout even indoors.

However, you should be doubly careful when running over hills. This terrain is treacherous and a fall can cause some serious damage. You also should speed up when climbing, but try to deliberately slow on your way down to make the descent more controlled.

2. Get energy from food

The fat-burning efficiency of your runs depends not only on the exercise itself. Weight loss is always more about diet, so you need to make sure you eat the right way if you want to lose more calories.

First of all, you need to maintain a healthy low-calorie diet by default. This way the calories you burn during the run will actually reshape your body. Otherwise, you will simply gain all the weight right back. To achieve maximum change, you will need to use a fast weight loss meal plan. And make sure to schedule your run about an hour after a meal. This way, you’ll have energy and will give your metabolism a boost. In addition, eat a high-protein low-calorie snack after the run to replenish your energy stores.

3. Vary the intensity

High-intensity interval training is most effective for weight loss. You can boost the fat-burning effect of your run by applying the same principles. The length and frequency of the intervals can and should vary to keep your workouts more diverse.

If you are only starting, push yourself to maximum speed for about 30 seconds every 3 minutes. Consider how your body responds to these bursts and make changes based on this.

Remember, the most important rule of running for weight loss is to push yourself. You need to increase the intensity to get results. Otherwise, you will hit a plateau and your workouts will have little effect.

4. Run for more than 30 minutes

It’s true that even a short run is good for you and will burn some calories. However, to achieve significant weight loss you need to get a good workout, and duration is key when it comes to runs. You can start slow while your body adjusts, but you should work toward running at least an hour a day.

If you only have 30 minutes, increase the incline and intensity to get better results.

But remember not to push yourself too hard to avoid injury.

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Assistive Devices

How to Identify the Best Supplier of Assistive Devices

If you’re in search of assistive devices, you’ve probably found that many companies offer these products. You want to identify sellers that have in mind the best interest of their customers. Such companies offer assistive devices that offer reliable yet affordable solutions for disabled people who struggle with sensory and mobility issues.

Here are a few things to consider when looking for a reliable provider of assistive devices.

  • Buy from the manufacturer. The first source to consider should be the manufacturer of the assistive devices. In addition to helping you save money, going to the source increases the likelihood of you getting a high-quality product.
  • Don’t just buy the cheapest. As much as you want to get a good price for the assistive devices, buy the cheapest product you can find just to save some money is not wise. You’re better off comparing the prices of multiple sellers before settling on one. Going for the cheapest usually ends with getting poor quality. If you want to save on your purchase, look for discounts.
  • Go with reputable brands. Be wary about purchasing assistive equipment from obscure sellers. It is advisable to go with a well-established seller such as Disability Friendly. Buying these products from a source with a good reputation increases your chances of getting good-quality devices.
  • Research the companies. It is also a good idea to do some investigation of the sellers you’re considering. Make sure that they don’t have a history of complaints with the Better Business Bureau. You can also read online reviews from previous customers and reviewers of such technology to get a sense of the quality of the equipment on offer.
  • Get good recommendations. Healthcare professionals such as therapists, doctors, senior care facilities, and disability organizations can be a great source for recommendations on the best suppliers of assistive devices.
  • Ask about return policies. Give preference to suppliers that offer reasonable return policies. It is advisable to go with a seller that stands behind the quality of its products. Such suppliers are the most likely to make things right in case the product they deliver fails by no fault of your own. Before buying, make sure you carefully read the return and exchanges policy.
  • Consider how much training is needed. You usually need some training to use most assistive technology (e.g. electric wheelchair). Find out if the training comes with the purchase price. Ask whether the training can be done at home or if you have to go with your disabled loved one to a facility to receive training.
  • Educate yourself. Read up on your state’s Defective Assistive Device Act. Most states have some form of defective assistive device law that protects consumers from purchasing defective equipment. Check with the legislation in your state, and make sure that the supplier you’re considering complies with the regulations.

The primary goal of buying assistive technology is to improve the quality of life of your disabled or elderly loved one. Keep that in mind even as you look for the best price.