Category: Health

How to have a good night sleep

How to have good night sleep


A good night sleep is necessary for anybody who wants to recharge themselves after a long day of working. However, not everyone knows the correct way to do this and they end up damaging themselves even more. In this article, we will show you some tips to sleep soundly during the night so that you can wake up the next day feeling fresh. Here they are in details:

1/ A regular sleep cycle

Sleep cycle


Sleeping at the same hours every day will allow you to have a fixed biological clock so that you will naturally fall asleep at the same hours. Choose a time when you usually feel tired so that you don’t have to count sheep to slumber. If you get enough hours of sleep for your age, you should be able to wake up without an alarm. Sleep a bit earlier if you need to use an alarm clock to get yourself up.

Sleep a bit more on weekends and that’s it. Don’t make up for lost sleep by dozing off all morning. If you still feel tired throughout the day, take a short nap at noon. This will help you get enough sleep and not disturb your sleep cycle.

As for napping, take a quick one only. If you are unable to take some Zs at night, a long nap will make you feel even worse. Go to bed a little earlier than usual is a much better idea.

2/ Light exposure

Light exposure


Your brain secret more melatonin – a substance that makes you feel sleepy when it’s dark and less when it’s bright. You should adjust your daily life according to that. During the day, expose yourself to as much sunlight as possible, e.g. spending more time out in the open and brighten up the house using sunlight. Then as it gets darker, lower the intensity gradually. Say no to watching a big screen TV 1 or 2 hours before bedtime. If you want to do something before bedtime, try listening to some soothing music or reading a book.

3/ Be active during the day. 

The more active you are in your waking hours, the better the quality of your sleep will be. Even a light exercise like a 10-minute walk helps as well. However, you need to time your exercise hours correctly as doing it close to your bedtime will make it very hard to doze off. You should finish all strenuous exercise 3 hours before your bedtime so as to have a good night sleep. If insomnia still bothers you, try exercise a bit earlier.

4/ Food and drinks

Food and drinks


This plays an important role in your sleep quality, especially at the hours close to bedtime. You should consume only light snack before bedtime. Avoid heavy, spicy or acidic food as these could cause stomachache. Say no to alcohol, nicotine or caffeine as these can interfere heavily with your sleep.

5/ Sleep environment

Keep the room temperature just right, make it quiet and dark. If you cannot control them, use mask and earplugs. As for bed mattress, this should be elastic to support your whole body. If you feel uncomfortable, e.g. waking up with neck ache or backache, maybe you should try a different type of mattress. If the bed is too hot for you, then what you need is a cooling mattress pad.

That should be enough to get you sleep soundly like a log at night. If you need to know more about this matter, don’t hesitate to take a look at our website which is right here. We hope that you will be able to sleep well from now on.

How to Choose and Clean Your Shoes Rightly

There are many kinds of shoes, you can use each kind for your purpose. If you want to find shoes for protecting your plantar fasciitis, you can visit here for get more info of good shoes for plantar fasciitis guide. In this article, I will show you how to choose the suitable shoes and clean them.

Check The Quality Of The Shoes

quality-of-the-shoesSome errors ko few people make when choosing shoes is not carefully checked its quality. Consequently leading to them to form shoe shopping “fake” – looked chic but they seem to be only a few days had broken. If the shoes come from prestigious brands, the quality is not quite sure. To check for one pair of shoes is good or not, we usually consider two main factors: the material and the sole. Speaking of shoe material, then the main groups are canvas, fabric and leather jeans. canvas shoes usually durable material, and rubber soles are glue. However, they are very frayed, torn and peeling substrate being soaked. Particularly for men’s shoes are made of leather, you have to double-check. By now there are many shops selling leather shoes, and leather shoe soles and more popular fabric.

They Advertise Too Much

advertisingA lot of residential address promoting a shoe sale at a discount of 20-40%. For example, the leather shoes, own shoe leather to work they had to buy from foreign countries such as Nepal, India, etc … the price is not low at all. The base is no exception, or produce cases also need to invest a sizeable budget to the machine systems for the manufacture of shoes. When such high prices, it is rare at a discount, or for such a reduction is not more than 10%.

Review The Policy To Buy Products

Good product quality, in addition, they must have a warranty, attentive customer care. You should consider carefully the conditions refunding products store. About warranty policy, you do not think it is not necessary to buy shoe warranty. Shoes are used with such high intensity, at times rain and the sunshine. Even high-quality shoes can also be damaged. The shoes are cheap to get free repairs for about 06 months. What if you buy expensive shoes without warranty, chances are you’ve been cheated.

How To Clean Running Shoes

When cleaning shoes, the most important thing to do how not to affect the quality of shoes:

  • Do not wash the shoes constantly after each run. Shoes will very quickly damage if you soak it too often: leaking glue soles or shoe section body rotted material.
  • Do not wash shoes in the washing machine. If you are lazy and want to use a washing machine, and should only do so every few months.
  • Do not leave shoes in the dryer. The temperature of the steam dryer will damage the shoe material itself, which takes the form of shoes, and negatively affect the quality of shoe glue.
  • Do not soak in water for too long shoes. Other shoes to clothing because it glues between the body and the soles of shoes. Part of this glue did not like what was soaked. You should use a spray nozzle directly on the surface of the water to wash the stains shoes.
  • Limit the use of soap. Unless shoes dirty, clean water, new you should use soap diluted.
  • Use newspaper stuffed into shoes after finishing cleaning. Its purpose is to keep the shoe form. Therefore, each time cleaning is done, you should take notice tucked into shoes before exposing.

Tips for running more effectively


Running is one of the most versatile exercises as it train your overall body. However, how effective it is going to be depends on how correct your form is. With the correct form, you will get more benefits from running and you can run faster as well. Let’s look at some crucial points about this matter

Maintain quick, short strides


If you do the math, you will see that the longer your stride is, the more ground you will cover and thus, the faster you can finish the lap. However, in reality, longer strides require more energy and if you are not used to it, you will get progressively slower with each stride, which, in turns, leads to longer time and higher risk of injury. The key here is to maintain your stride within the range that you are comfortable with and increase the number of strides you can perform. Avoid overstriding as well as understriding

Arms swing

When you run, swing your arm with adequate arc, back and forth, and back and forth only, do not make any side to side action. Imagine there is an imaginary line dividing your body in half, your arm swinging trajectory must not cross that line because it will expend more energy and make you run slower at the same time.

Another thing is to keep your elbows, arms and shoulders relaxed at all time. A stiffened arms will consume more energy while not getting you any faster and thus, should be removed while running. You only have a limited amount of energy so use it economically and efficiently

Leg motion

Apart from the quick, short strides above, you need to pay attention to the placement of your foot as well. Make sure that, as one of your legs go up, your foot is below the knee, this will increase speed and reduce risk of injury

Another thing is the landing. While running, you should land on the forefoot first then the whole foot down. This will serve the same purpose as the above.

Running gear


You may think that running is simply get in any type of comfortable T-shirt, shorts and a pair of cleats or even bare feet and just do it. There are some must-have gear if you want to run efficiently. The outfit should be tightly fit so as to reduce friction with the environment. In short distance, it is not going to make any difference, but in the long run, this could help you not to waste any precious energy so that you can cover more distance.

As for the cleats, it is true that you can run with any types of shoes or even run with bare feet. However, those are for short runs only. If you do that in a long run, literally and figurative, you will get uncomfortable running and run a higher risk of injury and eventually, may contract some feet problems. Therefore, if you don’t want any of those, don’t hesitate to buy yourself a good pair of cleats.

As a token of gratitude for reading this article, here is a promotional code for buying any product of adidas such as a piece of ao thun adidas originals, which is designed to reduce friction with the environment while running, is available at a discount price at our store.