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A Look into the Recipes Proven to Help You Sleep

A Look into the Recipes Proven to Help You Sleep

As we approach winter, the days are getting colder and much shorter. For some of us, the shorter days and darker skies are a welcome relief from months of heat and bright sunshine. However, many of you may have got used to the long summer days and you may now find yourself struggling to readjust to the earlier dark skies.

The darker months also creates a deficiency of a lot of the vitamins and nutrients that the sun has been giving us over the last few months, which means that you may be experiencing anxiety and low moods. All of these can contribute to having a poor sleep schedule, which will only make any low moods and fatigue that you have been feeling much worse.

When there is a shift in the months, it is perfectly natural for your body to feel out of sync for a couple of weeks as you readjust to the changes in weather, day length and temperature. However, if it has been a while and you feel as though your body is not adjusted and you are starting to feel worn down by a lack of sleep, then it would be understandable that you are searching for solutions.

If you were to visit a doctor concerning your struggles with sleep, then it is likely that they would recommend getting more exercise or even trying sleeping pills. Though sleeping pills work for some, they come with their own risks and are simply not appealing for people that like to take a more natural approach to their wellbeing. Introducing more exercise to your routine may also not be an option if you are someone with an incredibly busy schedule.

If you are someone that does not get on well with traditional sleeping aid methods, then you will be glad to know that you can encourage sleep through your diet. There are many recipes out there that have been proven to help you maintain a healthy sleep schedule and here are just some of them.

Supplement drinks

You may be surprised to be reading supplement drinks, as these are usually used to boost energy ahead of a long day or challenging workout. People tend to forget that you can put just about any supplement within a delicious supplement drink and there are some that you can use specifically to fall asleep.

Something that you may have noticed in the last year or so is an increase in the popularity of melatonin. Melatonin occurs naturally within our bodies and is one of the many chemicals found within us that help us sleep. You can purchase Melatonin in pill or powder form, and it is a tool that is frequently used for people dealing with insomnia or sleep discomfort. If you are someone that is really struggling with your sleep, then you will be glad to know that you can increase the potency of your melatonin by mixing it with CBD oil. If you are not familiar with what the correct ratios for doing this may be, then take a look at this guide for mixing CBD oil with Melatonin. Once you have figured out how much of each would be appropriate for encouraging your sleep, simply mix it with your favorite fruits or fruit powders to make the perfect supplement drink for bedtime.

Fatty Fish Dish

It appears fatty fish is a solution for just about any health issue that you may be facing. If you are not quite sure what fatty fish refers to, think of tuna, salmon, or mackerel. These fish are full of Omega 3 and vitamin D. You may be thinking, doesn’t vitamin D produce energy? If this was your first thought then you would be right, however, both Omega 3 and Vitamin D produce serotonin, which has been proven to help improve the quality of your sleep.

Something that you may have been experiencing in the last couple of months is being able to fall asleep, but not feeling as though you have had a good nights sleep once you have woken up. This is where serotonin comes in, as it has been proven to help you achieve a deeper and longer night of sleep.

Chamomile Tea

Though this is not necessarily a dish you can have before bed, it would have been impossible to discuss improving your sleep without including chamomile tea. Chamomile tea has been proven to help alleviate feelings of anxiety and stress, which means that if you are someone that suffers from a lack of sleep due to overwhelming feelings of anxiety, then chamomile will be extremely beneficial. As well as alleviating feelings of anxiety, chamomile tea also includes something called apigenin. Apigenin is an antioxidant that binds to the receptors in your brain that handle insomnia and sleepiness. Increase ingestion of apigenin has been proven to help with poor sleep patterns, as well as combatting other issues such as anxiety and depression.

Walnuts Salad

As well as being rich and fibre and great for your body, studies show that digesting walnuts before bed can help encourage a good sleeping pattern. Walnuts contain a high amount of melatonin, which we previously went over. Melatonin is a fantastic tool for fighting insomnia, which is why you should be trying to digest it in any way that you can. Walnuts are very versatile and can be used in just about any recipe, we recommend that you crush some up and pair it with a nice salad before bed.

Clauses to Look Out For in your Health Insurance Policy

If you are someone that requires medical insurance, then you will know just how annoying it can be to find an insurance company with your best interest in mind. We are a lead generation, which means that we are always on the lookout for the best insurance companies to meet our needs and if you have been lucky enough to find an insurance lead, you may be excited to set up an account and get yourself protected.

Before you can commit to an insurance company, you must first take the time to read their terms and conditions. Within these terms and conditions you are likely to find clauses and here are some of the clauses you should look out for.

Pre and post hospital expenses

Something that you may not know is that your health insurance may either cover you on just pre or post hospitalisation expenses. This means that you may be covered on any doctors appointments but when it comes to actually going to hospital, you may not have the same coverage.

You should also not assume that everything medical related is covered by your medical insurance, as they will unfortunately take any step that they can in order to avoid paying out more money that you can. So if you take part in something like acupuncture or naturopathy, it is likely that your insurance will not cover the cost, even if you consider it to be a medical expense.

When it comes to pre and post hospital expenses , different insurance companies have periods between doctor and hospital treatments. So if you think that a set of treatment counts under the same claim, you may be wrong as the time between it may categorise it as two different points of treatment.  This may mean that you have additional premiums on top of your insurance, so you should look into this.

The waiting period

This clause is very often neglected when people first purchase their insurance and for this reason, people often forget that it exists.  Every time you purchase insurance, it comes with a waiting period. This means that you can not use your insurance straight away and if you experience any injury before your waiting period then you may have to pay for the bill out of your own money.

On top of having a waiting period for when you first purchase your insurance, there is also a waiting period between claims. This waiting period can be upwards of 60 days, so if you injure yourself several times within a small period of time you may not be covered and you will have to cover any of the expenses yourself, so be sure to check what the wait period is on whichever insurance agreement you make.

Insurance limits

When you purchase insurance, you may initially believe that you are completely covered on all injuries with your claim, but this really isn’t the case. Every insurance company has their limits and it would be impossible for them to be able to cover all injuries, as it would be too expensive.

If you are someone that has some serious health issues and you know that you will be dependent on your health insurance quite frequently. There are yearly limits on what your insurance company is willing to pay out and if you are frequently needing medical assistance, you will reach this limit quite quickly and may have to pay premiums to compensate for the extra care that you have needed .

Remember to always read the fine print when it comes to insurance, as you never know what has been hidden.

The Highs and Lows of Quitting Smoking Completely

Within the last decade, scientific research has confirmed what the world has speculated for hundreds of years. This being that smoking nicotine can be extremely detrimental to your health. As we all know, smoking has been pinpointed as the cause of a number of health conditions such as lung disease and a long list of different cancers.  

As we no longer live in speculation of the harmful effects of smoking, many smokers around the world have decided to quit in pursuit of a healthier lifestyle. Though quitting is highly recommended by health specialists, there is no denying that it is not an easy process. Many people forget just how addictive nicotine is and when your body is deprived of its addiction, it reacts in an unfortunate way.  

Now, we have no intention of scaring you away from tackling the task of quitting as it is essential for your health, but it is important to know that quitting comes with highs and lows that you need to be aware of. Here are the highs and lows of quitting smoking completely.  


High- Money Saving 

Aside from all of the obvious health benefits associated with no longer smoking, quitting also comes with its economic advantages. Smoking is a very expensive habit, especially if you are someone who smokes excessively. With new government legislation passing every day, smoking only looks as though it will only continue to become more expensive. Every year the price of a pack of cigarettes increases in price, so by quitting you will be able to avoid the excessive waste of money.  

If you think back to how many packs of cigarettes you have bought over the years as a smoker, you would dread to realize just how much money you have wasted. A positive to having some extra money on your hands is being able to invest it in something worthwhile. A common practice among people that are in the process of quitting is to put the money that you would spend on cigarettes in a jar. Once you have been cigarette-free for a couple of months, you can break into the jar that you have put aside and buy yourself a reward of some sort.  


Low- Potential Weight Gain 

Though this is not an effect that everyone experiences after quitting smoking, gaining weight are very common among people who are attempting to quit. This happens because cigarettes are extremely addictive, which means when you deprive yourself of them your body begins to crave a substitution of some sort.  

For a lot of people, the most accessible substitute for smoking is eating. Preoccupying the mouth with a different task alleviates the desire to smoke. However, when you are battling the sensations of addiction, then you may find that you are eating an excessive amount- even when you are not hungry. Much like smoking, overeating is not great for your health, so if you start to experience it you should try to control your cravings as much as possible. 

The need to overeat should subside over time and will disappear completely once your body has gotten rid of any addictive feelings, so please do not allow this side effect to stop you from trying to quit.  


Highs- A Healthier Body 

The biggest reason that people choose to quit smoking is because of the health benefits that come with it. Smoking has detrimental effects on the body and can damage every organ in one way or another.  Unfortunately, if you have been smoking for a long time, then you have done some sort of irreversible damage to your body.  

Something that smokers commonly have to deal with is shortness of breath, which can make doing your daily tasks extremely inconvenient. Though quitting will not reverse years of damage, it will lessen the feelings of breathlessness. Quitting will also ensure that you do not cause further damage to your body and as a result of this, you will live a much better quality of life. 

Just weeks after quitting, your body will start to relieve itself of any pressures on the chest and any built-up mucus that often occurs due to smoking.  Smoking can also shorten a person’s life span tremendously, so quitting will mean that you have more time to enjoy life with your family and friends.  


Low- Mood Swings 

We have all been warned of the possible side effects of addiction when it comes to quitting drugs. From cold shakes to terrible moods, the process is not a nice one. What a lot of people do not realize is that quitting cigarettes is exactly like quitting drugs, so you are bound to feel the nasty side effects.  

Addiction is caused by chemicals in the brain and so if you are not able to get your fix of nicotine, your brain will not react well. When smoking you should expect to experience bouts of anger.  


High- You don’t have to give up nicotine  

Quitting these days is not like it was once. Instead of going cold turkey, you can use methods that will make the process of quitting much easier. These days people tend to use vapes when they are trying to quit cigarettes.  You can actually choose the amount of nicotine in a disposable vape that you use, so you can still get enough nicotine without all of the horrible side effects that come with smoking cigarettes.  

7 Popular Diet Treatments that are Tried and Tested

At one point or another, we have all tried to diet. As humans, it is almost impossible for us to feel happy with our appearances as we are always looking for self-improvement. Even if you are someone that is not particularly overweight, you have most likely had the experience of wanting to slim down a little or even tone up.  

There are many ways in which people try to achieve their desired body type, from exercise routines to surgery, we are all willing to go the extra mile to achieve the body aesthetic of our dreams.  Though exercising and surgery are both viable options when it comes to losing weight, dieting is one of the most popular ways in which people try to lose weight.  

There is a certain appeal to dieting that you don’t get from any other weight loss techniques. For example, if you are someone with an extremely busy schedule, you may not find the time to hit the gym or get the exercise you need. However, you will always have the time to cut down on portions or select healthier options.  

For as long as there has been dieting, there have been diet fads. These fads are usually weight loss techniques that are not sustainable or not good for the body. These fads luckily quickly fall out of fashion, but once one fad is gone, another one pops up.  As the years have gone on, the world of dieting has become extremely congested by a long list of dieting techniques that are not sustainable, so it can be difficult to find one that is well known and trusted. We know just how hard it can be to pick out the good diets from the long list of bad ones, here are 7 popular diet treatments that have been tried and tested.  


The keto diet 

Unless you have been living under a rock for the last few years, you have definitely heard of the keto diet.  This is a diet treatment that has been tried and tested and those who do choose to follow it report to have noticeable results in as little as a couple of weeks. This diet essentially requires you to cut out carbs to the best of your ability so that you can get more calories from protein and vegetables, rather than carbohydrates.  

The main focus of the diet is cutting out carbs that are quickly digested by the body, so like sugary drinks and pastries.  The reason behind cutting back the carbs is so that your body runs out of fuel that can be used quickly. Once your body has run out of immediate fuel, it can then break down excess fat for energy, which is what leads to weight loss.  

Something that is important to remember about this diet is that it is not designed to be a long-term diet, so if you are looking into having a diet that is a permanent part of your routine then you shouldn’t settle on the keto diet.  


Weight loss supplements  

For some people, simply eating healthier and cutting down on portions is not enough to lose weight. It is important to remember that all of our bodies work differently and so what may work for one person, may not work for another.  Some people simply do not have the time or even resources to pursue a healthier diet, but that doesn’t mean that they can’t lose weight at all. 

It is hard to deny that dieting can be extremely difficult and if you have been in a pattern of eating extremely unhealthy food for some time, then it may seem impossible to be able to change the way in which your brain approaches food. This is where diet supplements come in. There is a common misconception that diet supplements lead to you losing weight due to the ingredients that can be found in them. In actual fact, the way that dietary supplements help you lose weight is through suppressing your appetite. This means you are less likely to experience hunger. There are many diet supplements that you can choose to use, but we recommend going for something that is already tried and tested, such as lean beans. If you are curious, you can look into reviews of lean bean online.  


The Paleo Diet 

The paleo diet is all about going back to basics. This diet operates on the plan that you follow the same diet that your hunting ancestors used to follow. This diet rejects the consumption of processed foods that have been introduced as we have evolved as humans, such as dairy and fast foods.  

If you choose to follow this diet, you can expect to eat items such as lean meats and natural fruits and grains.  Research shows that following this diet has led to significant weight loss for participants.  



Though this diet isn’t for everyone, there is significant proof that following a vegan diet can help you lose a substantial amount of weight.  Veganism cuts out a lot of the foods that are bad for your body, such as processed meats and dairy.  

Following a naturalistic vegan diet means that you cut back to the basics, meaning that you only eat items that can be naturally sourced or foraged. Not only does having a meat-free diet help your body, but it helps the environment too.  


Minimized carbs 

As previously discussed with the keto diet, cutting down your carb intake can be extremely beneficial for your body. There are many diets that focus on carbs, but following a minimized carb diet means that you don’t have to cut out carbs entirely, it just means you have to cut down on what you eat.   

This means that you can still eat all of the foods that you love, just in lower portions and less frequently. Doing this will mean that you don’t feel the pressure of your standard diet, but you will still see results. 


The Atkins diet  

The Atkins diet is another well-known low-carb diet. This diet focuses on not having limitations and encourages you to eat as much protein and fat as you would like. The only limitation you have is carbs and it is encouraged that you try to avoid them as much as you can. 

Something that the Atkins diet promises is that you will start to feel a minimized appetite, which will encourage you to eat far less food, so soon you won’t even crave multiple protein dishes or even carbs for that matter. 


Intermittent fasting  

This is one of the newer dieting trends and consists of putting your body through cycles of eating and fasting. There are no restrictions on the foods that you eat, but there are restrictions on when you can eat them.  

The most popular method for intermittent fasting is the 16/8 method. This means that you can eat for 8 hours of the day, but have to spend the other 16 fastings.  This method of dieting is so successful because you are essentially restricting your calories, which is one of the best ways of maintaining a healthy weight.  


Battling Insomnia: 6 Effective Sleep Remedies

Only those who suffer from insomnia really understand how difficult it is to live with insomnia and if you don’t have it, you should consider yourself lucky. Insomnia is one of the hardest conditions to live with as it makes everything that you do, even simple tasks like making dinner really difficult as even small things are difficult if you’ve not slept. Insomnia is when you regularly have sleeping problems, most commonly when you can’t sleep most nights and only manage to sleep for a few hours if any. It includes many things if you can’t fall asleep if you wake up many times a night if you wake up during the early hours and cannot fall back asleep or if you lie awake at night just unable to sleep. This has a huge impact on your mood and if you suffer from insomnia, it’s likely that you’ll spend much of your time irritated and tired and this leads to it is difficult to concentrate on basic tasks. There are many causes of insomnia including stress, anxiety, jet lag, an uncomfortable sleeping environment, or drugs. Whilst there is no cure for insomnia, we’ve found 6 great remedies that can help you fall asleep when you’re suffering from insomnia. 


Cannabis is one of the most modern treatments for insomnia as it was illegal for a long time, but it is also one of the most successful remedies. As it was illegal many people in society see cannabis as a negative thing but it actually has many great health benefits and fighting insomnia is one of them. One of the main ingredients in cannabis is THC and this acts as a sedative so this helps you to fight insomnia if you lie awake, not able to sleep. The active ingredient in THC is called terpenes and many studies have shown that this also has many sleep-boosting properties. The other main ingredient is CBD, this helps to ease insomnia by reducing anxiety and depression which is the cause in many cases. If you think this sounds like a good solution for you then you can buy weed online at topshelfbc or if you don’t want to feel high you can get lots of different CBD products that will help. 


There are many ways to practice mindfulness and in recent years mindfulness has become much more mainstream, it has been around for a long time but it has only spread to the west in the last few decades. The most popular form of mindfulness is meditation, this is where you sit quietly and breathe heavily, whilst doing this you can focus on all of your body movements and any thoughts and feelings you have. Meditation is known to help people suffering from anxiety and depression and as these are often the cause of insomnia, by dealing with the root cause, meditation also helps to battle insomnia. 


Yoga is another thing that has been around for a long time but has only recently become popular in western cultures. Yoga is a practice that involves focusing on your breathing and bending your body into many different forms. Yoga has many benefits including improving your physical fitness as it helps to build strength, what is lesser known is that it is also great for helping you to sleep at night. To feel the best benefits, you should try to do 20 minutes of yoga a day but don’t force any positions you can’t do as this can cause injury. 


Exercise is the best thing for your overall health, by engaging in 20 minutes of exercise each day you will see amazing changes to your health. A study of 150 participants with insomnia tried exercising for 20 minutes a day for 6 months, whilst this happened researchers found that these participants have significantly fewer sleepless nights. They also found that the participants were less anxious and depressed which means exercise also battles the root cause of insomnia. 


Some people are wary of taking supplements but if you suffer from insomnia, you’ll want to try taking magnesium supplements. Magnesium is a mineral that helps your muscles to relax and is also known to reduce stress. A study showed that insomnia sufferers who took 500 mg of magnesium a day had fewer symptoms of insomnia and many even developed a regular sleeping pattern. 


Melatonin is the main hormone in our bodies that helps to regulate our sleep. By taking melatonin supplements you can make it easier for your body to have a proper sleeping pattern and it can increase the quality of your sleep too. A study revealed that the difference can be felt as soon as 7-14 days later which is one of the fastest remedies for battling insomnia. 

How to Prepare your Body for a Triathlon

During the last year or so, the majority of us have had a lot of spare time on our hands. During our recommended isolation, a lot of us ended up following some new trends. You may be familiar with the overwhelming amount of people that picked up the urge to bake banana bread or the people experimenting with colorful hair. Among the trends, one really hit the majority of the country and saw many people dedicating their spare time to it. This is of course referring to exercise. A lot of us saw the opportunity of not having to see anyone and having plenty of hours on our hands to work with.

As the world is starting to normalize, a lot of the exercise-based events that we’re unable to happen last year are making a comeback. If you are someone that puts a lot of time into improving your health during the isolation period, you may be looking for somewhere that you can test your brand new abilities.

There are a number of activities that you can participate in, but the one that we recommend that you attempt if you really want to push yourself is the triathlon. The triathlon not only tests your running skills, but it also tests your ability to ride a bike and swim. This means that you will really get the opportunity to push yourself physically, but be aware that your body requires a lot of preparation before you can even attempt to take on a triathlon.

If you are someone that is interested in taking part in a triathlon but you are not sure about what you need to do in order to prepare, then look no further. Here are our top tips on how to prepare your body for a triathlon.

Eat well

Though you may already have a healthy diet, a standard diet simply won’t cut it when it comes to training for a demanding sporting event. You have to make sure that you are getting plenty of nutrients as well as plenty of protein. To do so you have to make sure that you are eating foods packed with protein, like lean meats and poultry. You also have to ensure that you eat plenty of fruit and veg, in order to get vital vitamins that will help with the running of your body.

You also have to remember that you will be doing a lot of physical activities. Because of this, you will need a lot of energy. Before you go training and before you attempt a triathlon, make sure you have a meal with plenty of carbohydrates. We recommend a pasta and vegetable mix, as this will keep your body fueled as well as supplying your body with important nutrients.

Build your muscle

Being able to complete such difficult tasks consecutively requires you to be able to build up your muscle, If you are someone that focuses on weight loss more than you focus on muscle building, then you have to change up your exercise routine. As well as hitting the treadmill when you go to the gym, it would also be beneficial that you exercise with weights and other strenuous items. Exercising this way is crucial to muscle development as doing so helps tear muscle tissue, which reforms stronger and larger.

Other ways to gain muscle

Now, you may be someone who is in a rush to be ready for a triathlon, or you may find it hard to build muscle. Do not let this discourage you, as there are other techniques that you can use to make sure that you are ready for any upcoming triathlon.

A lot of athletes that want to build muscle mass faster decide to take supplements or steroids. For years there had been a misconception about the safety of steroids, but steroids are actually extremely safe if used correctly. Steroids are proven to be a fast-acting way to build muscle quickly and have been very commonly used in sport for some time now. They are used so much due to the fact they have been proven to have extremely good results.

With any sort of medication or supplement, you can of course get bad batches if you do not purchase them from a reputable source. You may be asking , ‘ what’s a really good place to buy steroids online?’. Well, one of the best ways that you can determine whether or not a company is reliable is through the transparency that they have on their page as well as their reviews. Good steroid companies will be very open about their ingredients and so if a company is not disclosing their full ingredients list, it probably isn’t a good sign, so be wary of sites like that.

Practice all sports equally

Though building up muscle through general exercise is important, you have to make sure that you are also practicing all sports equally. This is because all of the sports exercise different muscles and so you will want to make sure that you have all of your muscles covered in preparation. Being sure to practice all of the sports equally will also mean that the muscles that you are exercising are improving at the same rate. It also means you will not be tiring specific parts of your body out easily, which means you will be able to train without discomfort.

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