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6 Best Ways to Get Quality Sleep




Getting sufficient sleep is equally important as exercise and a healthy diet. How did you feel when you woke up last week? Did you feel uplifted and ready to face the day? Have you slept well lately? Several studies indicate that lack of sleep negatively impacts hormones, exercise performance, and cognition.

The risk for illness is increased in adults and children who gain weight. Meanwhile, sleeping enough can help you maintain a healthy weight, lose weight, and exercise more effectively. Unfortunately, sleep has declined in both quality and quantity over the years. As a result, sleep deprivation is a frequent occurrence for many people.

As stated above, you can lose weight or improve your health by sleeping well. Factors outside your control may cause insomnia. But there are habits you can practice to improve your sleep. Let’s check them.

Avoid caffeine late in the day

Almost every U.S. citizen takes caffeine, which has many health benefits. However, if you consume caffeine late in the day, the effects may last night. In a study, caffeine consumption up to six hours before bed significantly affects sleep.

Caffeine stays in the blood for 6-8 hours. Therefore, it is not advisable to consume excessive coffee after 3–4 pm, especially if you are caffeine sensitive or have sleep issues. When you want a cup of coffee in the afternoon or evening, choose decaffeinated coffee.

Maintain a sleeping schedule

Make sure you get eight hours of sleep each night. A healthy adult should sleep for seven hours each night. However, most people feel well rested if they sleep no more than eight hours each night.

No matter what day it is, you should get up and go to bed simultaneously every day. This will help you maintain a regular sleep schedule. You should leave your bedroom if you do not fall asleep within 20 minutes. Read a book or listen to music to relax.

After you’re tired, get back into bed. Repetition is okay as long as you maintain your sleep schedule and wake-up time.

Supplemental melatonin

Melatonin is a sleep hormone that tells your brain it’s time to sleep. It’s often used for sleeping. For example, insomnia is usually treated with melatonin since it promotes sleep.

Melatonin users reported better sleep quality and fell asleep faster the next day after taking the supplement. Melatonin is also beneficial when traveling or adjusting to a new time zone because it helps the body return to its normal circadian rhythm.

In some countries, melatonin is prescribed. You can purchase it in stores or online from reputable sites. It is best to take 1-5 mg before bedtime. Check your tolerance for low doses and, if necessary, increase them gradually. Melatonin should be used under medical supervision. And it is advisable to consult experts from websites like hellomello, to get proper diagnosis and take an effective course of action before taking any medicines. 

Regularly exercise

It has been found scientifically that exercises improve sleep. Therefore, it has traditionally been used to relieve insomnia and enhance the quality of sleep.

Even exercise beats most drugs. This physical activity can increase sleep time by 18%, reduce fall asleep time by 55%, and decrease time spent awake at night by 30%.

Exercise daily but exercising too late in the day can disrupt it. On the other hand, it increases alertness and hormones like adrenaline and epinephrine. Some studies show no adverse effects, so it depends on the individual.

Mattress, pillow, and bed

People sometimes find hotel rooms more comfortable. A good bed also contributes to good sleep. Research shows that a new mattress can reduce chronic pain by 59%, back pain by 57%, and sore shoulders by 60% in 28 days.

It can also improve sleep by 60%. Other research suggests that a change in bedding can enhance sleep quality. However, poor-quality bedding can also result in back pain. Good mattresses and bedding are a matter of opinion. Your bedding should reflect your personal preferences. It is suggested that you replace your bedding every 5 to 8 years.

Creating an optimal bedroom

A good night’s sleep is sometimes attributed to the bedroom set. Temperature, noise level, lighting outside, and furniture layout affect one’s sleep quality. External noise, such as traffic noise, affects sleep and health.

Researchers found that reduced light and noise levels in the bedroom improved sleep quality. In addition, your bedroom will be more relaxing when external sources of noise and light are minimized. Keep your bedroom peaceful, relaxing, and enjoyable.


Two things will make it difficult for you to fall asleep—first, self-judgment, and second, negative thinking.

Follow the above tips to overcome insomnia and get a good night’s sleep. Be kind to yourself and let go of judgment. What could be better? You may even catch a glimpse of the beautiful sunrise.

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How Does Sophim, A Natural Ingredients Supplier Supports the Cosmetic Industry?




Sophim: your cosmetic ingredients supplier of today, tailored for tomorrow’s needs

Born in Provence (southeastern France) in 1996, started as a family adventure and has continued as such, ever-growing, as an independent group. The company’s main ambition has always been to support the industry’s transition towards a more sustainable and natural approach to beauty. It has now been doing so across 60 countries, around the world.

“Products designed from Nature”, by Sophim, for the People

The company specialises in the manufacturing of products made from Phytosqualan®, an olive-based squalane. It is a molecule that can be found in nature, specifically in our skin, which makes it highly biocompatible with the latter and noncomedogenic.

Sophim invests in the future

Sophim cares about quality and makes Innovation and Investment its top priorities: its core business is founded on the expertise of innovative esterification, hydrogenation and distillation processes. Moreover, its compliance with the seven principles of the ISO 9001 certification has improved operational processes throughout the organisation, leading to a wide range of benefits and efficiency gains, by providing customers reassurance that a Quality Management System has been established. The cosmetic ingredients supplier has filed and obtained 4 patents over 20 years. In fact, its French plant, in Peyruis, was even awarded the Pierre Potier Prize for its respect of the Green Chemistry and Sustainable Development principles.

The company makes sure the raw squalane, as an organic product, is entirely traceable and sourced next door – in Spain, Italy, Greece, Turkey, Tunisia, Morocco – as to minimise transport-related costs and save economic and energetic resources. That, altogether, makes the whole process a lot more efficient, sustainable. It supports the industry as a whole by ensuring sanitary security and price stability.

Today, Sophim, a cosmetic ingredients supplier generates 80% of its cosmetics and pharmaceutical products’ sales from exports, not only within Europe, but also all the way to Asia. An intense R&D investment strategy, commitment, and attention to detail are what enable Sophim to reach broader markets, making it the European leader in the manufacture of vegetable squalene.

Sophim invests in you

These innovations, in turn, help the pharmaceutical, cosmetics and personal care industries to enhance their competitiveness and support the European economy: they contribute to future prosperity by creating new fields, thus new jobs and opportunities. In fact, the cosmetic ingredients supplier already hires about 40 experts working daily in its French facility, and 18 in its Spanish affiliate little sister Sophim Iberia – which, by the way, received the 2019 Silver Sponsorship medal for supporting the CAIXA program for vaccination and fighting against infant mortality around the globe.

People use cosmetic and personal care products daily to enhance their well-being, protect their health, and boost their self-esteem: they play an essential role in all the different stages of our lives, which is why each one of Sophim’s products is tailored to specific needs and wants. The aim is to make you feel good, and the majority of the items are COSMOS certified.

In an attempt to federate a community and spread knowledge, Sophim attends conventions (such as the in-cosmetics 2022 Paris exhibition) and publishes educational articles to be found on the cosmetic ingredients supplier’s website.


The invaluable experience that this family business has gathered since the late 1990s will help the whole industry develop new technologies and work with new material and ingredients. Sophim was built around passion for the field, for the people, and for the world hosting them. Sophim is an ode to Nature.

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The Benefits of Collagen Protein Supplements




As we age, our skin begins to show signs of wear and tear. Fine lines and wrinkles appear, and skin loses its elasticity. Collagen is a protein that helps to keep skin looking young and healthy, and taking collagen protein supplements can help to preserve your youthful appearance. Keep reading to learn more about the benefits of multi collagen protein supplements.

Improved Skin Health

It is believed that collagen protein supplements work to improve skin health by increasing the production of collagen in the skin. Collagen is a protein that helps to provide structure and support to the skin, and it is responsible for maintaining the skin’s elasticity and hydration. As we age, our body’s production of collagen decreases, which can lead to the development of wrinkles and other signs of aging. By supplementing with collagen protein, you can help to increase the amount of collagen in your skin, which can help to improve the appearance of your skin.

Healthier Hair

Collagen protein supplements are a great way to improve the health of your hair. Collagen is the main structural protein in your hair, and it keeps it strong and healthy. When you don’t have enough collagen, your hair can become weak and brittle, and it can start to break off. Collagen protein supplements can help to reverse this damage and improve the overall health of your hair. They can help to make your hair stronger, thicker, and less likely to break. They can also help to reduce hair loss and promote hair growth. If you’re looking for a way to improve the health of your hair, collagen supplements are a great option.

Increased Energy Levels

Collagen protein supplements have been shown to lead to increased energy levels in a number of studies. One study published in the Journal of Agricultural and Food Chemistry showed that collagen peptides resulted in a significant increase in energy expenditure and fat oxidation in healthy adults. In addition, another study published in the British Journal of Nutrition showed that collagen supplementation led to increased feelings of energy and well-being in women.

These findings suggest that collagen supplementation can be an effective way to improve energy levels and help with weight loss. Collagen peptides are broken down into individual amino acids, which are then used by the body to create new protein molecules. This increases energy expenditure and helps the body to burn more fat. In addition, collagen peptides are digested quickly and easily, providing a quick source of energy.

Reduced Inflammation

Collagen supplements have been linked to reducing inflammation, according to a study published in the Journal of Agricultural and Food Chemistry. The study found that collagen supplements led to a reduction in the level of C-reactive protein (CRP) in the blood, a marker of it. The study participants were given either a placebo or a supplement containing collagen peptides for eight weeks. The collagen peptides led to a reduction in CRP levels by an average of 20 percent. The study’s authors say that collagen peptides may help to reduce it by blocking the action of pro-inflammatory molecules and promoting the production of anti-inflammatory molecules.

Improved Joint Health

Collagen protein supplements are becoming an increasingly popular option for people looking to improve their joint health. This is because collagen has been shown to play a role in the repair and regeneration of joint cartilage. A study published in the Journal of the American College of Nutrition found that participants who supplemented their diet with collagen protein experienced reduced joint pain and improved joint function. In fact, the collagen group reported a 20% improvement in joint function as compared to the placebo group.

Overall, collagen protein supplements offer a number of benefits that can improve your overall health. These supplements can help increase your energy levels, reduce inflammation, improve joint health, and boost your metabolism.

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Can CBT Help Alzheimer’s Patients with Anxiety Surrounding the Disease




As Alzheimer’s disease progresses and patients become more aware of their condition, they may begin to develop anxiety. While there is no cure for Alzheimer’s, treatments are available to help patients manage their symptoms and improve their quality of life. Cognitive behavioral therapy (CBT) is a great supplement to medication therapies for people living with Alzheimer’s disease. Keep reading to learn more about how CBT can help Alzheimer’s patients with anxiety.

What is Alzheimer’s disease?

Alzheimer’s disease is a progressive, degenerative disorder that affects the brain. It is the most common form of dementia, accounting for 60 to 80 percent of cases. Alzheimer’s disease results in the gradual deterioration of cognitive function and memory. The cause of Alzheimer’s disease is unknown, but it is believed to involve a combination of genetic and environmental factors.

There are four general stages of Alzheimers: Early, middle, late, and very late. Each stage has unique symptoms that can present in different ways from person to person. In the early stages of Alzheimer’s disease, patients may experience difficulty with short-term memory and have trouble completing complex tasks. As the disease progresses, they may lose their ability to speak or write coherently.

Patients in the later stages of Alzheimer’s often require full-time care, as they can become completely dependent on others for basic needs such as bathing and dressing. Some patients in the very late stage of Alzheimer’s may lose all muscle control and become bedridden.

What is cognitive behavioral therapy?

Cognitive-behavioral therapy (CBT) is a type of psychotherapy that helps people recognize and change the thoughts and behaviors that contribute to their anxiety. CBT is effective for treating a wide range of mental health conditions, including anxiety disorders.

CBT involves identifying and challenging unhelpful thoughts and beliefs. Patients learn how to replace these thoughts with more realistic ones, which can help reduce feelings of anxiety. CBT also teaches coping skills for dealing with stressful situations. These skills can be helpful for Alzheimer’s patients who are struggling to manage day-to-day life.

If you or a loved one are experiencing anxiety due to an Alzheimer’s diagnosis, you may want to consult with a therapist who specializes in CBT. You can find a licensed therapist in your area by going online and searching for “CBT therapy near me.” You can also ask your primary care provider or specialist for a referral to a psychologist or therapist in your network.

How can CBT help Alzheimer’s patients cope with anxiety?

Alzheimer’s patients may experience anxiety due to changes in their mental state, such as memory loss or confusion. They may also feel anxious about the future, worrying about what will happen once they no longer can take care of themselves. CBT can help these patients by teaching them how to cope with their anxieties.

There are some possible mechanisms by which CBT may be effective in reducing anxiety in patients with Alzheimer’s disease. First, CBT may help to improve patients’ understanding of their condition and its implications. This improved understanding may lead to reduced fear of the disease and its consequences.

Second, CBT may help to modify patients’ unhelpful beliefs about anxiety and its consequences. This may lead to a reduction in anxiety symptoms. Finally, CBT may help to increase patients’ activity levels, which may lead to improved physical and social functioning.

Overall, Alzheimer’s patients can benefit from CBT, which can help them manage any anxiety they may be feeling surrounding their diagnosis. Anxiety can impede cognitive function and lead to an overall decline in quality of life. CBT can help patients to better understand and cope with their diagnosis, improving their overall well-being.

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