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Do you want to sleep well? Fix these 8 morning habits

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How to sleep well, How to sleep better, sleep hygiene, sleep habits, insomnia, how to beat insomnia, theGrio.com

When we take into consideration sleep habits, we often consider the activities involved in falling asleep, not the morning rush. And while it’s true that evening sleep hygiene could be the difference between success and failure, the habits we develop earlier within the day can even impact how rested we feel after we get up. If you want to sleep well, how you spend your mornings matters.

“Morning habits can have a huge impact on sleep quality because they can impact your 24-hour sleep-wake cycle,” she says Po-Chang HsuM.D., M.S. Here are the morning habits which may be ruining your sleep and what to do as an alternative to dramatically improve your sleep quality.

1. Problem: Waking up too early

It could appear obvious that waking up too early disrupts your sleep – sure, if we’re not sleeping, we’re not sleeping, but it surely also seems that depriving yourself of a number of critical hours of sleep within the morning can contribute to trouble before bed. “Early morning awakening is a common feature of insomnia,” he says Carleara WeissPh.D., M.S.H., R.N.

“Sometimes, due to academic or professional demands, we set the alarm to wake up too early to beat traffic, get the kids ready for school, or attend morning classes,” says the certified sleep science trainer Alex Savy. “This causes the body to tire quickly, and a cat nap later in the day can accidentally turn into full daytime sleep. This habit may disrupt your sleep cycle and make it difficult to sleep at night.”

What to do as an alternative: Weiss suggests adjusting your schedule to allow for seven to nine hours of sleep and establishing morning routines that do not require getting up within the early morning hours. Waking up early is less problematic if it follows an adequate amount of sleep, and if the realities of labor or family situations don’t allow for less painful wake-ups, daytime naps are high-quality, but don’t overdo it, says Savy. “A daytime nap lasting longer than 30 minutes can affect sleep at night.”

2. Problem: Snooze alarm going off

A couple of extra 10-minute stretches of sleep could appear to improve your rest, however the snooze alarm is not your friend.

“While it may be tempting to sleep for another 10 minutes, hitting the snooze button does more harm than good,” Weiss says. “Feeling sluggish and groggy, slow to react, and slow to think are some of the harmful effects of a snooze alarm.”

Additionally, in case your body gets used to anticipating an early alarm and a number of naps, this can potentially be followed by restlessness and stress during sleep, which also affects sleep quality.

What to do as an alternative: A signal to the brain and body that when the alarm goes off, it is time to get up. Turn on the sunshine, sit down immediately and get away from bed quickly. It could also be helpful to place your alarm clock out of reach, so you’ll have to stand up to turn it off.

3. Problem: Uneven wake-up time

Even though sleeping in it seems luxurious, it may do more harm than good. “Waking up at uneven times every day can alter your circadian rhythm, causing sleep problems, disruptions, and overall poorer sleep quality,” says Hsu.

What to do as an alternative: For a number of weeks, go to bed and get up at the identical time daily (yes, even on the weekend). While it is probably not easy at first, once you get into the habit, you may find that you drift off faster and get up feeling more rested – perhaps even without an alarm clock. You may find that your need for sleep goes away as you feel more rested overall.

4. Problem: Working in bed

“For freelancers or those working from home, it can be delightful to wake up in bed, grab a cup of coffee, grab your Mac on the bedside table, and start your workday right in your pajamas,” says Savy. However, working in bed worsens the standard of sleep since the brain begins to associate this space with mental activity, he warns.

What to do as an alternative: Use your bed just for sleeping (and sex). You can still work in your pajamas, but do it at your desk.

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5. Problem: being at the hours of darkness (literally)

The hormones melatonin and cortisol help you go to sleep and get up respectively, and light-weight affects each. Exposure to light stimulates the production of cortisol, giving our body a signal that it is time to be alert. If your room is dark within the morning and you don’t search for light throughout the day, it might affect your sleep hormones.

“The brain responds to changes in light throughout the day,” Hsu says. Providing loads of daylight within the morning may also help people keep their body clocks functioning properly and sleep higher. Conversely, insufficient exposure to light throughout the day may cause disruption of the circadian rhythm and, consequently, reduced sleep quality.

What to do as an alternative: Turn on the bedroom light when it is time to stand up, or open the curtains when the sun comes up. Dim the lights within the evening and avoid excessive light exposure from screens near bedtime.

6. Problem: Lack of a consistent morning routine

In addition to not having a consistent wake-up time, the dearth of a wake-up routine could make you feel drained and lack concentration throughout the day, Weiss says. “Irregular wake-up times and rushing out of the house as soon as you wake up don’t give your brain and body enough time to adjust the transition from sleep to wakefulness,” she says.

It’s also not a great idea to spend too long in bed after waking up. “Don’t spend more than 20 minutes in bed after the first alarm,” Savy advises. If you need a moment between waking up and getting up, you higher use it meditatereflecting on the day ahead without your phone and practicing gratitude.

What to do as an alternative: Weiss advises creating a straightforward morning routine and sticking to it. Again, habits are formed through repetition, so after a number of days of consistency, you’ll start doing things with increasing ease.

“Our body works like a clock, and consistency is the key to good health,” says Weiss. “Use the primary hour after waking up to establish a synchronized circadian rhythm that may keep you focused throughout the day and help you sleep higher at night. This could be achieved not only by waking up at the identical time daily, but additionally by trying to exercise and eat breakfast at the identical time daily.

Your morning routine doesn’t have to be complicated or time-consuming, just do the identical things in the identical order and at the identical time daily, even when it’s just showering, eating breakfast and brushing your teeth.

7. Problem: Drinking coffee too early

This may appear to be bad news if you depend on your morning cup of brew to help you get up, however the delay itself could make a difference. “Caffeine is known to wake the body and energize the mind, but drinking it before 11 a.m. is counterproductive to sleep at night,” says Savy. “Many studies have shown that coffee can interfere with the production of cortisol, the morning hormone that takes over the function of melatonin after an all-night shift. Peak cortisol production occurs between 8 and 9 a.mbut drinking coffee interferes with this natural regeneration process.”

What to do as an alternative: Try drinking coffee a bit of later within the morning and see if it makes you feel more rested. You haven’t got to do it unexpectedly – turn the clock back 10 or quarter-hour until you feel comfortable having it later. But not too late: avoid caffeine within the afternoon if possible stay in your system for 8 hours and even longer and interrupt sleep.

8. Problem: Not making the bed

Mess is related to stress and dissatisfaction with lifeso cleansing could be done good on your mental health. “Never leave your bed untidy when you wake up in the morning,” says Savy. “It’s likely to stay that way when it’s time to sleep.” The barely chaotic mood of an unmade bed can throw you off balance when it is time to rest.

What to do as an alternative: Make your bed as soon as you stand up. If you have busy mornings, be certain that you haven’t got too many pillows or other things to arrange that might make the method time-consuming.

This article was originally published in Clean plates.

This article was originally published on : thegrio.com
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Health and Wellness

Jury awarded $310 million to parents of teenager who died after falling on a ride at Florida amusement park – Essence

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Sun Sentinel/Getty Images

The family of Tire Sampson, the 14-yr-old who tragically died on an amusement park ride in Orlando, Florida, in 2022, has been awarded $310 million in a civil lawsuit.

Tire, who was visiting ICON Park along with his family on March 24, 2022, fell from the FreeFall drop tower. Although he was taken to a nearby hospital, he didn’t survive his injuries.

Now, greater than two years later, a jury has held the vehicle manufacturer, Austria-based Funtime Handels, responsible for the accident and awarded the Tire family $310 million. According to reports from local news stations WFTV AND KSDKthe jury reached its verdict after about an hour of deliberation.

Tyre’s parents will each receive $155 million, according to attorney spokesman Michael Haggard.

Attorneys Ben Crump and Natalie Jackson, who represented Tyre’s family, shared their thoughts on this landmark decision via X (formerly Twitter). “This ruling is a step forward in holding corporations accountable for the safety of their products,” they said in a statement.

Lawyers stressed that Tyre’s death was attributable to “gross negligence and a failure to put safety before profits.” They added that the ride’s manufacturer had “neglected its duty to protect passengers” and that the substantial award ensured it could “face the consequences of its decisions.”

Crump and Jackson said they hope the result will encourage change throughout the theme park industry. “We hope this will spur the entire industry to enforce more stringent safety measures,” they said. “Tire heritage will provide a safer future for drivers around the world.”

An investigation previously found that Tyre’s harness was locked through the descent, but he dislodged from his seat through the 430-foot fall when the magnets engaged. Tire’s death was ruled the result of “multiple injuries and trauma.”

ICON Park said at the time that it could “fully cooperate” with the authorities.

This article was originally published on : www.essence.com
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Health and Wellness

Tireless HIV/AIDS advocate A. Cornelius Baker dies

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HIV/AIDS Advocate, A. Cornelius Baker


A. Cornelius Baker, a tireless advocate of HIV and AIDS testing, research and vaccination, died Nov. 8 at his home in Washington, D.C., of hypertensive, atherosclerotic heart problems, in response to his partner, Gregory Nevins.

As previously reported, Baker was an early supporter for people living with HIV and AIDS within the Nineteen Eighties, when misinformation and fear-mongering in regards to the disease were rampant.

According to Douglas M. Brooks, director of the Office of National AIDS Policy under President Obama, it was Baker’s Christian faith that guided him toward compassion for others.

“He was very kind, very warm and inclusive – his circles, both professional and personal, were the most diverse I have ever seen, and he was guided by his Christian values,” Brooks told the outlet. “His ferocity was on display when people were marginalized, rejected or forgotten.”

In 1995, when he was executive director of the National AIDS Association, Baker pushed for June 27 to be designated National HIV Testing Day.

In 2012, he later wrote on the web site of the Global Health Advisor for which he was a technical advisor that: “These efforts were intended to help reduce the stigma associated with HIV testing and normalize it as part of regular screening.”

https://twitter.com/NBJContheMove/status/1856725113967632663?s=19

Baker also feared that men like himself, black gay men, and other men from marginalized communities were disproportionately affected by HIV and AIDS.

Baker pressured the Clinton administration to incorporate black and Latino people in clinical drug trials, and in 1994 he pointedly told the Clinton administration that he was bored with hearing guarantees but seeing no motion.

According to Lambda Legal CEO Kevin Jennings, yes that daring attitude that defines Baker’s legacy in the world of ​​HIV/AIDS promotion.

“Cornelius was a legendary leader in the fight for equality for LGBTQ+ people and all people living with HIV,” Jennings said in a press release. “In the more than twenty years that I knew him, I was continually impressed not only by how effective he was as a leader, but also by how he managed to strike the balance between being fierce and kind at the same time. His loss is devastating.”

Jennings continued: “Cornelius’ leadership can’t be overstated. For many years, he was one in all the nation’s leading HIV/AIDS warriors, working locally, nationally and internationally. No matter where he went, he proudly supported the HIV/AIDS community from the Nineteen Eighties until his death, serving in various positions including the Department of Health and Human Services, the National Association of Persons with Disabilities AIDS, and the Whitman-Walker Clinic . Jennings explained.

Jennings concluded: “His career also included several honors, including being the first recipient of the American Foundation for AIDS Research Foundation’s organization-building Courage Award. Our communities have lost a pillar in Cornelius, and as we mourn his death, we will be forever grateful for his decades of service to the community.”

Kaye Hayes, deputy assistant secretary for communicable diseases and director of the Office of Infectious Diseases and HIV/AIDS Policy, in her comment about his legacy, she called Baker “the North Star.”.

“It is difficult to overstate the impact his loss had on public health, the HIV/AIDS community or the place he held in my heart personally,” Hayes told Hiv.gov. “He was pushing us, charging us, pulling us, pushing us. With his unwavering commitment to the HIV movement, he represented the north star, constructing coalitions across sectors and dealing with leaders across the political spectrum to deal with health disparities and advocate for access to HIV treatment and look after all. He said, “The work isn’t done, the charge is still there, move on – you know what you have to do.” It’s in my ear and in my heart in the case of this job.

Hayes added: “His death is a significant loss to the public health community and to the many others who benefited from Cornelius’ vigilance. His legacy will continue to inspire and motivate us all.”

Baker is survived by his mother, Shirley Baker; his partner Nevins, who can be senior counsel at Lambda Legal; his sisters Chandrika Baker, Nadine Wallace and Yavodka Bishop; in addition to his two brothers, Kareem and Roosevelt Dowdell; along with the larger HIV/AIDS advocacy community.


This article was originally published on : www.blackenterprise.com
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Health and Wellness

Bovaer is added to cow feed to reduce methane emissions. Does it pass into milk and meat? And is it harmful to humans?

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There are growing concerns in regards to the use of feed supplements, Bowar 10to reduce methane production in cows.

Bovaer 10 consists of silicon dioxide (mainly sand), propylene glycol (food stabilizer approved by Food Safety Australia New Zealand) and lively substance 3-nitrooxypropanol (3-NOP).

There has been an enormous amount of misinformation in regards to the safety of 3-NOP, with some milk from herds fed this additive being labeled “Frankenmilk”. Others feared it could get to humans through beef.

The most significant thing is that 3-NOP is secure. Let’s clear up some major misconceptions.

Why do we want to limit methane production?

In our attempts to limit global warming, we’ve placed the best emphasis on CO₂ because the major man-made greenhouse gas. But methane is also a greenhouse gas, and although we produce less of it, it is: a much stronger greenhouse gas than CO₂.

Agriculture is the largest a man-made source of methane. As cattle herds expand to meet our growing demand for meat and milk, reducing methane production from cows is a vital way to reduce greenhouse gas emissions.

There are several ways to do that. Stopping bacteria within the stomachs of cows that produce methane one approach is to produce methane.

The methane produced by cows and sheep doesn’t come from the animals themselves, but from the microbes living of their digestive systems. 3-NO stop the enzymes that perform the last step of methane synthesis in these microorganisms.

3-NOP is not the one compound tested as a feed additive. Australian product based on seaweed, Rumin8for instance, it is also in development. Saponins, soap-like chemicals present in plants, and essential oils as well has been examined.

However, 3-NOP is currently one of the popular effective treatments.

Nitrooxypropanol structure: red balls are oxygen, gray carbon, blue nitrogen and white hydrogen.
PubChem

But is not it poison?

There are concerns on social media that Bovaer is “poisoning our food.”

But, as we are saying in toxicology, it’s the dose that makes the poison. For example, arsenic is deadly 2–20 milligrams per kilogram of body weight.

In contrast, 3-NOP was not lethal on the doses utilized in safety studies, up to 600 mg 3-NOP per kg body weight. At a dose of 100 mg per kg body weight in rats, it didn’t cause any adversarial effects.

What about reproductive issues?

The effect of 3-NOP on the reproductive organs has generated numerous commentary.

Studies in rats and cows showed that doses of 300–500 mg per kg body weight caused: contraction of the ovaries and testicles.

In comparison, to achieve the identical exposure in humans, a 70 kg human would want to eat 21–35 grams (about 2 tablespoons) of pure 3-NOP every day for a lot of weeks to see this effect.

No human will likely be exposed to this amount because 3-NOP doesn’t pass into milk – is fully metabolized within the cow’s intestines.

No cow will likely be exposed to these levels either.

The cow licks itself
Cows will not be exposed to levels tested on animals in laboratory studies.
Ground photo/Shutterstock

What about cancer?

3-NOP is not genotoxic or mutagenicwhich implies it cannot damage DNA. Thus, the results of 3-NOP are dose-limited, meaning that small doses will not be harmful, while very high doses are (unlike radiation where there is no secure dose).

Scientists found that at a dose of 300 mg per kilogram of body weight benign tumors of the small intestine of female ratsbut not male rats, after 2 years of every day consumption. At a dose of 100 mg 3-NOP per kg body weight, no tumors were observed.

Cows eat lower than 2 grams of Bovaer 10 per day (of which only 10% or 0.2 grams is 3-NOP). This is about 1,000 times lower than the appropriate every day intake 1 mg 3-NOP per kg body weight per day for a cow weighing 450 kg.

This level of consumption will likely be not the result in cancer or any of them other adversarial effects.

So how much are people exposed to?

Milk and meat consumers will likely be exposed to zero 3-NOP. 3-NOP doesn’t penetrate milk and meat: is completely metabolized within the cow’s intestines.

Farmers could also be exposed to small amounts of the feed additive, and industrial employees producing 3-NOP will potentially be exposed to larger amounts. Farmers and industrial employees already wear personal protective equipment to reduce exposure to other agricultural chemicals – and it is advisable to do that with Bovear 10 as well.

Milk
3-NOP doesn’t penetrate milk and meat.
Shutterstock

How widely has it been tested?

3-NOP has been in development for 15 years and has been subject to multiple reviews by European Food Safety Authority, UK Food Safety Authority AND others.

It has been extensively tested over months of exposure to cattle and has produced no unintended effects. Some studies actually say so improves the standard of milk and meat.

Bovaer was approved for use in dairy cattle by the European Union from 2022 and Japan in 2024. It is also utilized in many other countries, including: in beef products, amongst others Australia.

A really small amount of 3-NOP enters the environment (lower than 0.2% of the dose taken), no accumulates and is easily decomposed subsequently, it doesn’t pose a threat to the environment.

Since humans will not be exposed to 3-NOP through milk and meat, long-term exposure is not an issue.

What does Bill Gates have to do with this?

Bill Gates has invested in a distinct feed processing method for methane, Australian seaweed-based Rumin8. But he has nothing to do with Bovaer 10.

The Bill & Melinda Gates Foundation awarded research grants to the corporate producing 3-NOP for malaria control researchnot for 3-NOP.

The bottom line is that adding 3-NOP to animal feed doesn’t pose any risk to consumers, animals or the environment.

This article was originally published on : theconversation.com
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