6 Surprising Health Benefits of Castor Oil for Body and Skin

 

For centuries, both healthcare professionals and traditional healers have turned to castor oil for its numerous benefits. It’s believed that the ancient Egyptians were among the first to discover and utilize the various uses and advantages of castor oil.

 

One notable belief is that Cleopatra used this pale yellow liquid to enhance the whiteness of her eyes. The beauty of castor oil lies in its simplicity of use and its gentle nature on the skin, making it a versatile remedy for a wide range of health issues.

 

Nutritional Content of Castor Oil

While not intended for consumption due to its unpleasant taste, some individuals ingest small amounts of castor oil for medicinal purposes. According to MyFitnessPal, one tablespoon of castor oil contains:

• Calories: 120
• Protein: 0 grams
• Fat: 14 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

Additionally, castor oil provides essential nutrients such as Vitamin E, Omega-9 fatty acids, and Omega-6 fatty acids.

Castor oil, derived from the seeds of the castor oil plant, is a pale yellow vegetable oil. Its unique chemical composition contributes to the many benefits it offers. Ricinoleic acid, an unsaturated omega-9 fatty acid, makes up almost 90% of its fatty acid content.

 

1. Relief from Constipation

The primary FDA-approved use of castor oil is as a natural laxative to alleviate temporary constipation. Its active component, ricinoleic acid, binds to receptors in the intestines, causing muscle contractions that facilitate the movement of stool through the colon.

It is also occasionally employed for colon cleansing before medical procedures like a colonoscopy. However, alternative prescribed laxatives may yield better results, and extended use of castor oil for constipation may lead to side effects such as cramps and bloating.

 

2. Inducing Labor

Castor oil has a historical application in aiding labor and delivery, with a 1999 survey revealing that 93% of midwives in the U.S. utilized it for labor induction. While some studies suggest its effectiveness, others have not confirmed these findings. If you are pregnant, it’s crucial to consult your doctor before considering the use of castor oil to induce labor, as its safety and efficacy may vary from person to person.

 

3. Anti-Inflammatory Effects

Research in animals suggests that ricinoleic acid, found in castor oil, may have anti-inflammatory properties when applied to the skin, offering relief from swelling and pain caused by inflammation.

 

3. Wound Healing Potential

Castor oil possesses antibacterial and antimicrobial properties that could accelerate the healing of wounds, particularly when combined with other ingredients. An ointment called Venelex, which contains castor oil and balsam Peru, is utilized for treating skin and pressure wounds. The oil may aid in preventing infection by maintaining a moist environment for the wounds, while the ricinoleic acid works to reduce inflammation.

It’s important to note that the application of castor oil for wound care is recommended in professional medical settings, such as doctor’s offices and hospitals, and not for minor cuts or burns at home.

 

4. Castor Oil Benefits for Skin

Due to its abundance of fatty acids, castor oil is known for its moisturizing effects and is commonly found in various commercial beauty products. It can also be used in its natural form, devoid of perfumes and dyes. However, as castor oil may be irritating to the skin, it’s advisable to dilute it with another neutral oil.

Some individuals believe that the oil’s antibacterial, anti-inflammatory, and moisturizing properties could aid in combating acne, but it’s essential to note that there is currently no scientific evidence supporting this claim.

 

5. Hair Growth and Scalp Treatment

Castor oil is sometimes promoted as a remedy for dry scalp, hair growth, and dandruff. While it may provide moisture to your scalp and hair, there is no scientific evidence supporting claims that it effectively treats dandruff or promotes hair growth. In fact, using castor oil on your hair without proper care may lead to a rare condition called felting, resulting in tangled hair that may need to be cut.

 

6. Belly Button Application

There is a notion based on Ayurvedic practices that applying castor oil to the belly button can have benefits, as it is believed that a Pechoti gland near the navel can absorb substances like essential oils. However, there is no scientific evidence confirming the existence of this gland, so there is likely no advantage to putting castor oil in your belly button, although it is unlikely to cause harm.

 

Castor Oil Packs

Some people use castor oil packs for various purposes such as relieving constipation, addressing dry skin, managing arthritis, or alleviating period cramps. These packs consist of fabric soaked in castor oil, applied to the skin, with or without a heating pad. While a heating pad might feel soothing, there is limited scientific research to support the claimed benefits of castor oil packs.

 

Potential Side Effects and Risks

• Allergic Reactions: If allergic to the castor plant, applying castor oil may lead to itching, swelling, or rashes. It’s advisable to test a small spot before widespread use.
• Gastrointestinal Discomfort: Castor oil can relieve constipation but may cause nausea, abdominal cramping, vomiting, bloating, and dizziness if taken excessively. Consult your doctor before use.
• Pregnancy Concerns: Pregnant individuals should avoid castor oil due to potential labor induction. Safety during pregnancy, breastfeeding, or for infants and children is uncertain.
• Medication Interactions: Use caution with castor oil and other medications; take it several hours before or after other drugs to avoid interactions.
• Overdose: Excessive intake of castor oil can lead to symptoms such as abdominal cramps, chest pain, diarrhea, dizziness, rash, and shortness of breath. Seek medical attention if experiencing these symptoms.
• Toxic to Pets: While less toxic than raw castor beans, excessive consumption of castor oil by pets may require emergency treatment. Contact your vet if your pet ingests a significant amount.

 

Conclusion

Castor oil has a historical use for constipation and may serve as a natural moisturizer. However, scientific evidence for other health claims is limited. Always consult with your doctor before using castor oil, especially considering potential side effects and individual health conditions.

6 Reasons You Should Try Sleeping Naked Tonight (Plus 3 Cons)

 

Did you know your sleep, and consequently your health, profits every time you ditch the pajamas and go to bed as you came into this world? The benefits of sleeping naked go beyond not having to deal with changing your clothes when bedtime arrives.

 

What are the benefits of sleeping naked?

Most of the benefits of sleeping naked can be traced back to the body temperature and how clothes can affect the natural regulation of the body. Nevertheless, this simple effect has several other positive consequences for the body, and some may even be surprising.

 

Weight loss

Out of the benefits of sleeping naked, this is perhaps the most surprising one.

According to a 2014 study, lowering the room temperature triggers the body into raising its own temperature to compensate for the difference. This increment promotes the burning of adipose tissue but not of muscle, thus helping with weight loss.

Sleeping naked is the easiest and most practical way to create this temperature discrepancy.

 

Better sleep

Sleeping naked helps to cool the body which, according to a 2017 study, is beneficial to get a better quality sleep.

The researchers concluded that warm and hot temperatures disrupt the circadian rhythm, making it harder to fall asleep and inhibiting the body from getting into the deeper stages of sleep.

Getting a full night of quality sleep without interruptions has several benefits of its own:

• Better focus and memory
• Better skin as the regeneration during sleep is more effective
• Reduced levels of cortisol
• Lower risk of stroke and heart attack, especially for women

 

Genital health

Your genitalia is constantly covered and kept in a dark and moist environment, the perfect conditions for bacteria to thrive.

By letting it “air out” at night, you see the chances of yeast infections significantly reduced.

 

Stress relief

If you have a partner, sleeping naked can lead to more sexual intercourse between you two. However, even the simple touch of skin on skin is enough to work wonders to reduce your stress levels.

This contact increases the levels of oxytocin, a hormone released to soothe anxiety and stress. This hormone is also associated with more feelings of trust, so it can also help your relationship.

 

It’s practical

First, you’ll have less laundry to do if you don’t wear pajamas. You’re also skipping a step in the evening and in the morning as you just need to take off or put on your clothes and you’re good to go.

And second, you can save some money with your A/C in the warmest days.

 

You do more things

Most people get home after work, change into their pajamas and then lose all motivation to go out again. Even if they are invited to a fun activity, they just refuse it using the argument “I’m already in my pajamas”.

When you sleep naked, though, you don’t have this excuse. You’re ready to go anytime because you only undress when it’s time to go to bed.

 

Are there any cons?

Nothing is ever perfect. Despite the benefits of sleeping naked, there are also some disadvantages too. However, the downsides are quite mild and specific.

Colds: You are more likely to catch a cold if the room temperature gets too low.

Sleepwalking: If you’re a sleepwalker, the benefits of sleeping naked might not compensate being arrested for indecent exposure in the middle of the night.

Anxiety: If you feel uncomfortable sleeping naked or are constantly afraid someone might barge into the room, you shouldn’t do it. It will become a source of stress and ruin all the benefits you could collect.

 

What you shouldn’t be wearing in bed

Despite the benefits of sleeping naked, not everyone feels comfortable doing it. As mentioned before, you shouldn’t force yourself to do it if you don’t want to or it will become a source of anxiety.

Nevertheless, even if you cover up there are some clothes you should skip.

 

Bras

Bras can be uncomfortable and constricting, thus affecting your sleep quality. Furthermore, they put pressure on your chest and diaphragm and hinder blood circulation.

The fact that they constantly rub on your skin can also lead to indentations and the friction can damage and irritate the skin.

Don’t worry about having perky breasts. You can use other tricks to achieve them because sleeping with the bra doesn’t do anything to help.

The reasoning behind it is because a bra prevents the sagging caused by gravity, but while you’re sleeping your breast are pulled towards your chest by gravity, not towards your toes.

 

Underwear

Even if you don’t sleep naked, try to at least wear loose fitting pajamas and skip the underwear. The goal is to allow enough room for your private parts to “air-out” and reduce the probability of yeast infections.

Men also benefit from sleeping bare or using loose boxers instead of tight underwear. According to 2018 study, the looser the underwear the biggest the sperm concentration and count. Men wearing tighter underwear, on the other hand, experienced a decrease in testicular function.

 

Tight pajamas

As with bras, tight pajamas constrict your movements, your breathing and blood circulation, which can impact on the quality of sleep.

Prefer loose-fitting nighties to free your body and allow room for your skin to breathe too.

 

Jewelry and accessories

There is no point in bringing your jewelry to bed with you. You can do it to look good for your partner and spice your relationship up, but you still should remove it before sleeping. Jewelry simply represents too many risks.

You can choke on your necklace or get your hears teared up if your earings are snagged in a pillowcase or in the blanket, for instance. There is also a high chance of you scratching yourself with it.

These little things are all likely to wake you up and prevent a restoring sleep.

Are You a Strong Woman? 7 Signs to Look For

 

Every single woman wants to be a strong woman, and yet, few seem to achieve it. The strength required doesn’t have anything to do with body power or an unbreakable mind. To be as powerful as you want, most of all, you need courage. Courage to know yourself, to speak your mind, to make your presence noticed and respected.

 

7 signs that you are a strong woman

It’s hard being a woman, and not only because of social discrimination. Women struggle the most to balance their careers and their families, and they are constantly submitted to strong sources of stress. Even their bodies have a harder time recovering at night and they require more hours of sleep.

When everything seems to be against them, though, that’s when the most powerful women will come out unscathed or even better prepared.

Check out below 7 signs that you might be a strong woman too.

 

You accept criticism

A strong woman knows she is not flawless and recognizes there is always room for improvement. Any criticism is welcomed because they do not see it as an attack or as a way to undermine their confidence.

They are already so sure about themselves, that these negative thoughts don’t even cross their minds. Criticism is instead looked upon as an opportunity for improvement.

 

You can be independent

You might prefer to do activities with other people, to be in love and share your home with someone, to prepare big meals to share with your friends, to always be engaged in group projects. However, the keyword here is “prefer”.

A strong woman doesn’t need other people to move on with her life and do fun activities. She can perfectly eat by herself, go to the movies alone and even feel so comfortable alone at home that she might not even think of getting a pet.

The point is: she can be independent if she wants to.

 

You own your opinions

A woman who trusts herself makes her own mind about every situation and has opinions of her own. She is also not afraid to speak them out even if she suspects that others might disagree.

Instead of trying to hide her feelings and thoughts to avoid criticism, she puts them out and expects the criticism. She doesn’t mind people disagreeing with her and she listens carefully to their reasons as to re-assess her own position and evolve as a person.

A strong woman has confidence in her thoughts, but also knows that no one is perfect or detains full knowledge of the world. One can only evolve through the dialogue between different perspectives.

 

You’re not afraid to ask

A woman who believes in herself is not afraid to ask for help, for a clarification, for anything.

Asking is often perceived as a sign of weakness, that you weren’t able to perform something without needing the support of others. But it’s precisely the opposite.

For a woman to admit that she needs help requires a lot of courage. She is recognizing her flaws and weaknesses but instead of hiding them, she takes the leap and looks for ways to complement these areas where she is lacking. She is willing to learn and to listen to what others have to say in order to evolve and get things done.

 

You trust your intuition, reasonably

Intuition is the ability to understand, know or have a particular feeling about something without any proof or conscious reasoning.

There is no explanation for intuition, but it is believed that it is a subconscious process, in which the brain spots something and sends the alarm. However, the thought never rises to the conscious mind and you are left without knowing what was that the brain picked.

Women are especially known for their keen intuition but only the strong ones know how to take advantage of it.

Instead of dismissing it, they take notice of it and value that their brains might have picked on something. Therefore, when it comes to evaluating a decision or a situation, they keep their intuition in mind when listening to the advice of others.

 

You’re not afraid to cry

No one is a rock. Women have feelings and doubts. They feel pain like everyone else. What distinguishes a strong woman is the capacity to understand this.

It requires courage to admit that one is in pain, anxious, lonely, insecure. It is much easier to put up a hard face than it is to recognize that one has weaknesses too and that sometimes you need support too.

 

You love yourself

“Love yourself” is one of the most common bits of advice given to anyone and women hear it more frequently even.

But as positive as this message may be, only a strong woman can achieve it.

There is nothing harder than loving yourself because there are no secrets. You know all your flaws in detail, you can’t hide your darkest thoughts and feelings. You know your lies, your insecurities, your story.

 

15 best strong woman quotes

Do you see yourself as a strong woman or did these signs inspire you to be better and more powerful?

No woman is born strong. They grow, they experience happiness, pain, disappointment, exhilaration, love, tears and with each step, they come to know more and more about themselves. It is impossible to be a strong woman if you don’t know who you are in the first place.

If you still need something to give you the extra motivation to go on, check out the quotes below, mostly from strong women themselves and notice how they tend to always mention the hard times that took them where they were then.

1. Diane Von Furstenberg

“The girls who were unanimously considered beautiful often rested on their beauty alone. I felt I had to do things, to be intelligent and develop a personality in order to be seen as attractive. By the time I realized maybe I wasn’t plain and might even possibly be pretty, I had already trained myself to be a little more interesting and informed.”

2. Audrey Hepburn

“What is in other people’s minds is not in my mind. I just do my thing.”

3. Nancy Rathburn

“A strong woman understands that the gifts such as logic, decisiveness, and strength are just as feminine as intuition and emotional connection. She values and uses all of her gifts.”

4. Oprah Winfrey

“I was once afraid of people saying ‘Who does she think she is?’ Now I have the courage to stand and say, ‘This is who I am.”

5. Coco Chanel

“A girl should be two things: who and what she wants.”

6. Mary Tyler Moore

“You can’t be brave if you’ve only had wonderful things happen to you.”

7. Elizabeth Cady Stanton

“The best protection any woman can have … is courage.”

8. Marie Curie

“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe we are gifted for something and that this thing must be attained.”

9. Janis Joplin

“Don’t compromise yourself. You are all you’ve got. There is no yesterday, no tomorrow, it’s all the same day.”

10. Judy Garland

“Always be a first-rate version of yourself, instead of a second-rate version of somebody else.”

11. Anaïs Nin

“Life shrinks or expands in proportion to one’s courage.”

12. Gina Carey

“A strong woman looks a challenge in the eye and gives it a wink.”

13. Stephanie Bennett Henry 

“Life is tough, my darling, but so are you.”

14. Ethel Barrymore

“You grow up the day you have your first real laugh at yourself.”

15. R.H. Sin 

“The most dangerous woman of all is the one who refuses to rely on your sword to save her because she carries her own.”

Lemon Essential Oil: Powerful Uses, Benefits, and Tips You Should Know

 

Lemons are used for numerous health remedies, beauty tricks, and even home hacks. Lemon essential oil and its properties, however, are still quite unknown and understudied. Perhaps because this fruit is so widely available and easy to use, people simply don’t feel the need to look for more concentrated formulas.

 

What are the benefits of lemon oil?

This essential oil is obtained by cold-pressing the lemon peel, consequently the most nutrient-rich part of the fruit, which is why it can be so beneficial for health.

Lemon essential oil has a higher concentration of nutrients than the fruit itself. In particular, it seems to present a high content of limonene, camphene, β-pinene, sabinene, myrcene, linalool, β -bisabolene, trans-α-Bergamotene, nerol, α-pinene, α-terpinene and neral.

 

Anti-inflammatory

All the main components of lemon oil present anti-inflammatory responses, except for limonene and linalool.

If the issue is internal, you should, nevertheless, contact a professional aromatherapist or a doctor to ask for advice regarding the quantities and how to ingest the oil.

If the problem is on the skin, you should mix it first with a carrier oil, as per usual in aromatherapy, and then apply it on the affected area.

 

Rich in antioxidants

Lemon oil is rich in antioxidants, which means it can help to prevent early aging signs.

Antioxidants fight off free radicals, components naturally present in the body that attack and damage healthy cells in order to steal part of their molecules. By reducing their occurrence, lemon oil can then avoid this damage and reduce the cell turnover that eventually results in the exhaustion of the skin resources and gives place to wrinkles.

 

It has a calming effect

Inhaling the aroma of lemon oil can have a calming and soothing effect that aids at relaxing the mind and the body.

The linalool and the nerol in its composition also have a mild sedative effect, that, despite not being enough to induce sleep, can nevertheless reinforce the sense of calm the aroma produces.

 

It can help to treat coughing fits and cold symptoms

The aroma of lemon essential oil can aid to soothe coughing fits and the mild symptoms of a cold.

It helps by clearing congestion by breaking down the mucus, while the anti-inflammatory and anti-microbial components fight the swelling and the source of the irritation.

To use it, you can simply add a few drops of it to your diffuser or in a steam bath. Smelling the bottle also works. Nevertheless, the most common use of this oil to treat coughing fits is by adding a bit to a handkerchief or a cloth and sniffing on it occasionally throughout the day.

 

Other benefits

Lemon essential oil is also reported to help improving concentration and to work as a mild stimulant. There isn’t enough information about these benefits to ascertain its efficiency, though.

 

What is lemon essential oil used for?

Lemon oil can be used in almost every situation where you use lemon or its juice. The only point you need to bear in mind is that you should never apply the oil directly to the skin or ingested without first diluting it.

 

Skin care

You can substitute the lemon juice in most home recipes for skin care with this oil and thus benefit from a higher concentration of nutrients.

It can help to whiten the skin, treat acne, fix any discoloration, be it dark or tan spots, and to fight the skin infection causing dandruff. Always dilute the oil in a carrier before using it.

 

Stress relief

Due to the soothing properties of this oil, it can aid in your fight against stress and general tension your body might be feeling.

In a small 2005 study, the researchers set out to find if the lemon aroma in their office produced any change in the productivity of the 14 students working there. In the end, there was no alteration to their productivity rate, but the subjects did report less exhaustion and more vigor.

 

Stomach disorders

Despite its acidity, lemons turn alkaline when they reach the stomach. For this reason, its anti-inflammatory and astringent properties are able to help reduce indigestion, stomachaches and heartburn without worsening the symptoms.

 

Weight loss

Ingesting lemon oil can suppress the appetite, which in turn supports the consumption of fewer calories.

Furthermore, it also helps to keep your intestines working as a clock by reactivating the digestive system after a good night of sleep.

 

How to do lemon essential oil at home

The technique to extract the oil from the lemon peel is very simple, but it will require strength and loads of patience.

How to do it:

1. Separate the fruit from the peel completely.

2. Use a mortar and pestle and start pressing down on the peel to release the oil. Remember that the goal is not to mash the peel, just squeeze it hard.

3. Use a sieve or a similar object to pour the juice into a small bottle or other glass recipient and put it in the freezer. The liquid will be a combination of oil and juice at this moment.

4. Check the freezer after a while. The juice will be frozen but the oil won’t. Take the opportunity to pour the oil into the dark glass recipient and you’re done.

Note: Because this oil is as natural as it can be, its properties will begin to decrease with time. To fully benefit from them, try to use it within a span of 6 months.

 

Can I put lemon oil in water?

Drinking a glass of warm water with a bit of lemon juice to break fast in the morning has by now become a routine for many.

Replacing the lemon juice for a few drops seems then highly more practical and less messy, but the answer is a big no.

As mentioned before, in aromatherapy you always need to mix the essential oils with a carrier as their concentrations are simply too powerful to the point they can be harmful. The carrier helps dilute the oil and reduce its intensity without affecting the properties you are looking for.

Water and oil don’t mix, so you won’t be diluting the oil, you will be ingesting it in its full power, potentially harming your digestive system.

Just keep using your freshly squeezed lemon juice as normal.

5 Best Bedtime Teas for Deep and Peaceful Sleep

 

Sleep is fundamental to maintain a healthy body and mind, as it is the moment the body does its reboot to regenerate after the daily aggressions and put up its defenses for the following day. Nevertheless, for one reason or another, you might find yourself unable to fall asleep or are constantly waking up. If you’re looking for an effective and natural way to recover your Z’s then you should know these teas that help you sleep.

 

5 teas that help you sleep like a baby

Taking teas that help you sleep is one of the best and healthier ways to get you the rest you need. Some will relax you so you can fall asleep easier. Others will act as mild sedatives that will help you go through the night but won’t leave you feeling drowsy in the morning.

 

Chamomile

Chamomile tea has been used for centuries as a sleep and relaxation enhancer.

There are already several scientific studies pointing to its efficiency to work as a mild tranquilizer without side-effects to help subjects fall asleep faster and improve their sleep quality. Nevertheless, they lack a placebo group for comparison and, where it was added, the results were not as conclusive.

Likewise, the researchers are still not 100% sure of how chamomile tea works. According to the main theory to date, it is probably due to its content in apigenin, an antioxidant that affects specific brain receptors and induces sleep.

Either due to its real or placebo effect, the truth is that chamomile didn’t acquire its fame out of the blue. Even if its mysteries are yet to uncover it is still one of the best teas that help you sleep.

 

Valerian

Valerian, like chamomile, has been used for centuries as a mild tranquilizer and sleep inducer, but researchers also seem to struggle to understand its effect.

Studies so far have been weak, “noisy” or lacking, but this plant’s efficiency already granted it a big presence in several mild sleeping aid medications. The main theory regarding its effect is that it works similarly to some prescribed drugs such as Xanax by increasing neurotransmitter called gamma-aminobutyric acid (GABA), which increases sleep.

Unlike prescribe medications, however, valerian tea doesn’t cause addiction or drowsiness.

Avoid this tea if you’re already taking anxiety medication or if you are nursing or pregnant.

 

Lemon balm

Pixabay

Lemon balm teas help to sleep but also to reduce anxiety and stress. It is from the mint family and has an aromatic flavor with soft citric notes.

A 2011 pilot study concluded that its effect is due to the increase of GABA, which induces and promotes better sleep.

However good lemon balm tea works to get you the Z’s you need, you should be aware that it can cause dependence and withdrawal symptoms. Ideally, you should mix it with other herbal teas or avoid drinking it every day.

 

Lavender

Lavender is one of the most famous essential oils used in aromatherapy to induce sleep and relaxation.

Its use as a tea is not as common, though, perhaps because there are no studies that verify its effect. Inhaling the flowers’ aroma or their essential oil, though, has been proved to work to relax the body enough to make sleep come easier and with a better quality.

So, even if this tea doesn’t work for you, you can always take advantage of its aroma or go as natural as you can go and put a pot of lavender flowers in your bedroom.

 

Passionflower

Pixabay

Passionflower is probably one of the least known teas that help you sleep, and yet one of the best supported by scientific claims.

A 2011 study confirmed that taken in small doses such as the ones found in teas, this flower can help to induce sleep in adults, although its effect regarding sleep quality was not as straightforward.

In 2017, a more thorough analysis of the effect of Passionflower on sleep concluded that it can be considered as a sleep inducer.

 

Science-backed tips for faster and better sleep

The aforementioned teas that help you sleep can act fast and well, but the ideal situation would be to avoid needing them. Your first step should be to make sure you’re not sabotaging your body from getting its Z’s without any aid.

 

Turn off your electronics

Your mobile, tablet and TV emit blue light which the brain interprets as white light, most commonly known as sunlight.

Therefore, when you decide to quickly check what’s new on Instagram before going to bed, you’re in reality signaling your brain that the sun is shining high. This means it will stop the releasing of any sleep-inducing hormone and will switch to those that leave you more active.

 

No last drink

Although drinking one glass of red wine before bed can prove to be beneficial, a higher consumption or different types of alcohol can ruin everything for you.

It’s true that alcohol makes you fall asleep faster, but it affects the REM sleep, the deepest and last stage where the memory and learning areas of the brain get a go. You are more likely to toss around during this stage and, even if you don’t wake up, you will feel tired the following day, as if you didn’t even close your eye the previous night.

 

No food up to 3h hours before bed

Science already proved that eating dinner early has many advantages, and one of them is that this meal won’t then affect your sleep.

Your body takes a long time digesting food. If you eat too close to bedtime your digestive system will be blasting when you are supposed to be relaxing. Besides increasing the risk of indigestion and heartburn, it will make it much harder to fall asleep and to have a quality rest.

If you are really craving for some food, there are some bedtime snacks that can help soothe the pangs without affecting your sleep.

 

Go to bed and wake up always at the same hour

Your body works like a clock. That’s why it becomes active when the sun is out and begins to relax and feeling without energies as soon as daylight goes away. Because of this, it is also highly influenced by routines.

If you always wake up and go to sleep at the same time, even before the hour comes, your body will start making arrangements for the phase that it’s approaching. Therefore, since the body is aware of what’s coming, it will start relaxing and getting sleepy as soon as the set bedtime approaches. And in the morning you are also less likely to feel drowsy.

 

Have an orgasm

Either through sex or masturbation, the sexual stimulation decreases the level of cortisol, a hormone directly linked with stress.

However, it’s the climax that can help you get a faster and better sleep. During the orgasm, the body increases the release of the protein prolactin that induces sleepiness and works as a tranquilizer too.

 

Other tips to fall asleep faster

There are several other tricks that can aid you to get the rest you need. Using these aforementioned teas that help you sleep is a good and natural strategy, but you also need to make sure that you’re not the one sabotaging yourself with your bad habits.

For more strategies, check out Dr. Mike’s tips in the video below.

 

The Hidden Connection Between Poor Sleep and Weight Gain

 

Everyone is just concerned with exercising and eating a healthy diet when it comes to losing the excess weight. However, did you know that weight gain and sleep deprivation are strongly correlated? And it's not as easy as not eating while you're asleep.

 

Science confirms the relation between lack of sleep and weight gain

Sleep deprivation can have many negative consequences for your health, but one of the perhaps most surprising effects it’s the relation between lack of sleep and weight gain.

According to a research published in 2013, not sleeping enough hours disrupts the functioning of the areas of the brain responsible for managing the appetite. Worse even, this imbalance increases the cravings for high-calorie foods.

However, this lack of sleep doesn’t support only weight gain. It also interferes with the capacity of the body to shed fat. A 2011 study confirmed that sleep deprivation affects the way the body perceives energy intake and expenditure.

According to the researchers, when the body is fully rested it fends better with a low-calorie diet as it doesn’t need as much energy to properly function. However, sleep deprivation leaves the body tired and consequently needing more energy to work.

This would be positive if the fat reserves were used as fuel, but the brain increases appetite and cravings for high-calorie food, instead, to motivate you to ingest more energetic sources.

Sleeping the necessary amount of hours per night is essential for weight loss and to avoid ruining your dietary efforts. You also need to give your body enough rest for it to have the energy to face your physical exercises and make them count to shed the extra pounds.

You can, however, also use those hours of sleep in your favor to burn more fat.

 

Enjoy the right bedtime drink

Some beverages can increase the rate of body fat burn while you are resting. They don’t affect the quality of sleep, but they will trigger some processes that increase the metabolism and/or the body temperature so you keep fighting adiposity while the body is recovering.

Ginger tea, a smoothie of apples and cinnamon and even a glass of grape juice are good examples of these bedtime beverages.

 

Choose your bedtime snacks carefully

Having trouble falling asleep because you’re hungry from restricting your calorie intake won’t do it either. You will just be entering a negative cycle where you don’t rest because you don’t want to eat, which in turn will just increase your cravings and make it harder each night to get proper rest.

Instead of fighting the pangs, just choose your bedtime snacks carefully. Apple slices, carrots or even a bowl of oats, for instance, can work to increase your satiety throughout the night without affecting your weight loss goal.

A glass of kefir or a slice of turkey meat are also great due to their protein content that increases satiety and because they contain tryptophan, an amino acid that induces sleep.

 

Drink a glass of wine

According to a research published in 2015, drinking a glass of wine before bed helps turn white fat into beige fat due to the resveratrol content of this drink. The latter type of fat burns faster through heat, which makes your physical training more effective.

The same research also performed and experimented with mice and concluded that those who were supplemented with resveratrol were 40% less likely to develop obesity.

An earlier 2012 research also suggested that resveratrol can reduce cravings and appetite, thus diminishing the food intake of the subjects.

Just remember that you should restrict the consumption to one single glass before bed, as higher quantities of alcohol can affect the quality of sleep.

 

Lower your thermostat

Two researches published in 2014, one using mice as their subjects and the other using men, concluded that lowering the room temperature can result in an increase of fat burn.

According to both studies, the body needs to increase its own body temperature to reach a balance and compensate for the colder room air. This works to burn more brown and beige fat since both types are very sensitive to heat.

If you can’t lower the thermostat, try sleeping naked instead.

 

Find motivation in real stories

It is hard to believe that lack of sleep and weight gain are so closely associated because everyone tends to think of moving as a requirement to burn calories.

If you’re also having a hard time making this connection between shedding pounds and resting more, you are not the only one. Check below one of Dr. Eric Berg’s case studies and how his client, despite having her doubts, manages to lose weight faster after following his recommendation to increase sleep time.

 

 

Why You Should Start Burning Bay Leaves at Home Every Day

 

For thousands of years, people have utilized bay leaves because they offer anti-inflammatory qualities, aid with digestion, and strengthen the respiratory system.

You'll notice that they taste bitter if you sample them raw, but after an hour of boiling, they taste even better.

Most likely, you believe you have no more than an hour to spare. Nevertheless, you can now burn bay leaves to enjoy their amazing health advantages!

By burning them you accelerate the release of their active compounds, because of the intense fire. The inhalation of the smell provides various health benefits. The two most important are:

Respiratory Relief

Since bay leaves have anti-inflammatory compounds ( mycrene and eugenol ), they provide amazing effects when it comes to reducing stress. After the bay leaf is burned, they become airborne and relieve respiratory inflammations, treat colds, and prevent allergies.

Reduced Anxiety

A study by the American Association of Nurse Anesthetics found that the other significant compound of bay leaves is linalool, and it improves social interaction and can reduce anxiety.

Linalool needs ten minutes of smelling the burning leaf in order to start acting. This has been reported to have a mild psychedelic effect. But if you burn them properly, bay leaves quickly release their extremely beneficial compounds.

Just place a dried bay leaf in an ashtray, set it on fire, then leave the room and close the door. The beneficial smell will fill the room, so you can return in a few minutes. After this, blow out the embers and start inhaling deeply.

The Mental Health Benefits of Keeping Your Space Clean

 

Imagine entering a room that is free of clutter and where everything is in its proper place. It feels amazing, doesn't it? It's not merely a coincidence.

Our mental health is significantly impacted by clean environments. According to research, our mood, stress levels, and general well-being are all directly impacted by the condition of our homes and workplaces.

We'll examine the intriguing psychology of clean spaces and their potential impact on mental health in this blog article. 

The Science Behind Clean Spaces

Understanding the Connection

A clean environment does more than just please the eye. Studies have found a direct link between cleanliness and mental health. An orderly space creates a sense of calm and control, reducing anxiety and stress. When our surroundings are tidy, our minds can focus better, and we feel more in control of our lives.

The Impact of Clutter

Clutter can be overwhelming. It sends signals to our brains that work is never done, leading to feelings of stress and fatigue. A study by UCLA found that individuals who describe their homes as "cluttered" or full of "unfinished projects" were more likely to experience higher levels of cortisol, a stress hormone.

Cognitive Load and Decision Fatigue

A messy environment increases cognitive load, making it harder for our brains to process information. This leads to decision fatigue, where making even simple choices becomes exhausting. By keeping our spaces clean, we reduce cognitive load, allowing our minds to function more efficiently.

The Benefits of Clean Spaces

Reduced Stress and Anxiety

One of the most significant benefits of a clean space is reduced stress and anxiety. A tidy environment promotes relaxation and peace of mind. When everything is in its place, there's less to worry about, and you can focus on what truly matters.

Improved Focus and Productivity

Clean spaces enhance focus and productivity. When your surroundings are organized, your mind can concentrate better. This leads to increased efficiency and a sense of accomplishment. A Harvard Business Review article highlighted that employees in tidy workspaces are more productive and less likely to procrastinate.

Enhanced Mood and Well-being

A clean and organized space can boost your mood and overall well-being. It creates a positive atmosphere that encourages feelings of happiness and satisfaction. When your environment is clean, you're more likely to feel motivated and energized.

Practical Tips for Maintaining a Clean Space

Decluttering Strategies

Start with small steps. Dedicate 15 minutes each day to decluttering a specific area. Focus on one room at a time, and use the four-box method—label boxes as "Keep," "Donate," "Recycle," and "Trash." This strategy helps you systematically reduce clutter without feeling overwhelmed.

Daily Cleaning Habits

Incorporate daily cleaning habits into your routine. Simple tasks like making your bed, washing dishes immediately after use, and putting things back in their designated places can make a significant difference. Consistency is key to maintaining a tidy environment.

Organizational Tools

Invest in organizational tools such as storage bins, shelves, and drawer dividers. These tools help keep items neatly stored and easily accessible. Labeling storage containers can also make it easier to find things quickly, reducing stress and saving time.

The Role of Mindfulness in Clean Spaces

Mindful Cleaning

Mindful cleaning involves being present and fully engaged in the act of cleaning. This practice can turn a mundane chore into a meditative experience. Focus on the sensory details—the sound of water, the feel of a cloth, the sight of a clean surface. Mindful cleaning can enhance your sense of accomplishment and bring a sense of calm.

Creating Rituals

Create cleaning rituals that you look forward to. Play your favorite music, light a scented candle, or reward yourself with a small treat after completing a task. These rituals can make cleaning enjoyable and help you maintain a positive attitude towards tidiness.

The Impact on Mental Clarity

Mindfulness and clean spaces go hand in hand. When you practice mindfulness while cleaning, you create a harmonious environment that promotes mental clarity. A clear space leads to a clear mind, allowing you to think more creatively and make better decisions.

Clean Spaces and Social Interactions

Hosting and Entertaining

A clean home is more inviting for guests. When your space is tidy, you're more likely to host and entertain friends and family. Social interactions are essential for mental health, and a clean environment makes these interactions more enjoyable and stress-free.

Reducing Social Anxiety

Cluttered spaces can contribute to social anxiety. The fear of judgment about your living conditions can deter you from inviting people over. By maintaining a tidy home, you reduce this anxiety and feel more confident in social situations.

Creating a Positive Atmosphere

A clean space sets a positive tone for interactions. It reflects your personality and values, creating a welcoming atmosphere for everyone. When guests feel comfortable, conversations flow more naturally, enhancing social bonds.

The Long-term Impact of Clean Spaces

Developing Healthy Habits

Maintaining a clean space helps develop healthy habits. Over time, these habits become second nature, leading to a more organized and stress-free life. Cleanliness fosters discipline and consistency, which can positively impact other areas of your life.

Boosting Self-Esteem

A tidy environment can boost your self-esteem. When you take pride in your living space, you feel a sense of accomplishment and self-worth. This positive self-image translates into other aspects of your life, increasing your confidence and motivation.

Enhancing Quality of Life

Ultimately, clean spaces enhance your quality of life. They create a nurturing environment that supports your physical and mental well-being. By prioritizing cleanliness, you're investing in your health and happiness.

The Advantages of Hiring Professional Cleaning Services

Professional cleaning services can play a crucial role in maintaining a clean and healthy environment, especially for those with busy schedules or larger spaces. Hiring experts to handle cleaning tasks ensures that your home or workplace remains consistently tidy and organized, which in turn supports your mental health and overall well-being. 

Professional cleaners have the expertise and equipment to tackle even the toughest cleaning challenges, reaching areas that might be overlooked in routine tidying. Additionally, they can personalize their services to meet your specific needs, ensuring a pristine space without taking up your valuable time. 

By investing in professional cleaning services, you alleviate the burden of maintaining cleanliness entirely on your own, reducing the stress and effort often associated with keeping spaces tidy. This allows you to focus on other important aspects of your life, fostering a more balanced and fulfilling lifestyle.

Conclusion

The psychology of clean spaces is a powerful reminder of the connection between our environment and mental health. 

A tidy space promotes relaxation, reduces stress, and enhances overall well-being. Hiring professionals for cleaning can be an effective way to maintain a clutter-free environment. 

By incorporating practical tips and mindful practices, you can support your mental clarity and productivity even further.