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Sleep: The Best and Worst Foods to Eat Before Bed

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There are a number of different factors in your day-to-day life that can make it difficult to get to sleep, from stress to our central heating. People are reporting sleep disturbances more than ever: the average person is losing two hours of sleep a night and 37% of people in Britain are sleep deprived, according to 2021 research from fitness tech brand Zepp.

But what if we told you that the answer could lie in something much more simple than lavender sprays and supplements? When it comes to getting a good night’s sleep, your diet can play a huge role. Studies, including a 2016 paper from Columbia University, have found that our dietary patterns and consumption of specific foods can have a significant impact on our sleep quality, with some foods having the potential to really disrupt our time snoozing.

Certified Health Education Specialist Brielle Merchant and Dr Aishah Iqbal both know just how important sleep is, and how much our eating habits can affect it. So we asked them for their expert insights into the link between diet and sleep, what you can eat to ensure you sleep well – and what foods are most likely to disrupt your rest. 

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Berlanga De Duero Castle

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The castle of Berlanga de Duero is located in the town of the same name, it belongs to the province of Soria and was built between the 15th century when it served as a stately castle, and in the 16th when it was transformed into an artillery fortress. Previously, in the 10th and 11th centuries, there was a Muslim fortress that, in the 12th, after the Castilian conquest, was expanded with the walled outer belt that is preserved.

Bordered by the Escalote river and embraced by the Duero, it is crowned by the imposing silhouette of the castle that watches over it from the Coborrón. The monumental complex is made up of the remains of the late medieval fortress (15th century), the artillery fortress from the Renaissance period (16th century), the wall that surrounds the hill at its base (12th century), and the Palace of the Dukes of Frías ( century XVI).

The set began between the years 1460 and 1480 by order of D. Luis Tovar and Mrs. María de Guzmán, who ordered the erection of the manor house, to serve as a defensive fortress and family residence, on a previous castle located on top of the hill, where the primitive town of Berlanga was located, protected by the wall located at the foot of the hill.

In the year 1512 the new castle, configured as an artillery fortress, was designed and began to be executed for military purposes. This new fortress was adapted both to the steep topography of the terrain and to the previous construction (the stately medieval castle).

The construction program of the Tovar and the Dukes of Frías lineages also included the erection of the palace in the interior enclosure of the 12th-century wall, adapted to new ways of life. This palace and its intramural gardens structured on various levels suffered, in 1811, a fire and destruction by Napoleonic troops, so that today only its main facade remains. Second.Wiki

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How to Sleep Like a Baby as an Adult: Steal the Bedtime Routine of a Toddler

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Always-on work culture, pinging phones, Netflix’s ‘watch next episode’ button, and general life stress all made getting a good night’s sleep difficult before the pandemic. Then Covid struck. Even if you’ve been lucky enough to avoid the virus, you may have fallen victim to a nationwide epidemic of pandemic disruption-related insomnia. 

The pandemic has ruined our sleep

“In one study conducted across 49 countries in March and April 2020, 40 percent of people said their sleep was worse than before the pandemic. Participants’ use of sleeping pills increased by 20 percent,” reports a horrifying but hardly surprising Vox article detailing the virus’s toll on the nation’s sleep. 

We are nearing year two of the coronavirus, but the experts say many people’s sleep is still disturbed. I’ve seen evidence of this myself. Stories on how to get a good night’s sleep have attracted huge interest this year. No wonder I — and tons of other writers — have been pestering experts and scouring the web for every possible sleep hack and insomnia cure out there. 

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https://www.inc.com/jessica-stillman/sleep-routine-hasan-merali.html?utm_source=pocket_discover

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A Simple Strategy to Keep Your Body in Fat-Burning Mode

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If you’re looking to reduce your body fat, you’ve probably heard that you should have frequent, small meals, because it’s “good for the metabolism”.

However, as with a lot of topics in the sphere of nutrition, this is a complicated matter, and the current literature is leaning towards avoiding snacks if we want to reduce our body fat. Frequent snacking leads to greater fat gain due to the body remaining in fat-making mode from the constant influx of food. Therefore, for optimal health, we want to avoid eating between meals. This allows our fat-making processes to switch off and our bodies to start burning stored fat.

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Austria

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Austria, officially the Republic of Austria, is a landlocked country in the southern part of Central Europe, located on the Eastern Alps. It is composed of nine federated states, one of which is Vienna, Austria’s capital and largest city. Austria is bordered by Germany to the northwest, the Czech Republic to the north, Slovakia to the northeast, Hungary to the east, Slovenia and Italy to the south, and Switzerland and Liechtenstein to the west. Austria occupies an area of 83,879 km2 (32,386 sq mi) and has a population of nearly 9 million people. While Austrian German is the country’s official language, many Austrians communicate informally in a variety of Bavarian dialects.

Austria initially emerged as a margraviate around 976 and developed into a duchy and archduchy. In the 16th century, Austria started serving as the heart of the Habsburg Monarchy and the junior branch of the House of Habsburg – one of the most influential royal dynasties in history. As an archduchy, it was a major component and administrative center of the Holy Roman Empire. Early in the 19th century, Austria established its own empire, which became a great power and the leading force of the German Confederation, but pursued its own course independently of the other German states following its defeat in the Austro-Prussian War in 1866. In 1867, in compromise with Hungary, the Austria-Hungary Dual Monarchy was established.

Austria was involved in World War I under Emperor Franz Joseph following the assassination of Archduke Ferdinand, the presumptive successor to the Austro-Hungarian throne. After the defeat and the dissolution of the Monarchy, the Republic of German-Austria was proclaimed with the intent of union with Germany, but the Allied Powers did not support the new state and it remained unrecognized. In 1919 the First Austrian Republic became the legal successor of Austria. In 1938, the Austrian-born Adolf Hitler, who became the Chancellor of the German Reich, achieved the annexation of Austria by the Anschluss. Following the defeat of Nazi Germany in 1945 and an extended period of Allied occupation, Austria was re-established as a sovereign and self-governing democratic nation known as the Second Republic.

Austria is a parliamentary representative democracy with a directly elected Federal President as head of state and a Chancellor as head of the federal government. Major urban areas of Austria include Vienna, Graz, Linz, Salzburg, and Innsbruck. Austria is consistently ranked in the top 20 richest countries in the world by GDP per capita terms. The country has achieved a high standard of living and in 2018 was ranked 20th in the world for its Human Development Index. Vienna consistently ranks in the top internationally on quality-of-life indicators.

The Second Republic declared its perpetual neutrality in foreign political affairs in 1955. Austria has been a member of the United Nations since 1955 and joined the European Union in 1995. It plays host to the OSCE and OPEC and is a founding member of the OECD and Interpol. Austria also signed the Schengen Agreement in 1995 and adopted the euro currency in 1999. Wikipedia

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Can “Distraction-Free” Devices Change the Way We Write?

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For a long time, I believed that my only hope of becoming a professional writer was to find the perfect tool. A few months into my career as a book critic, I’d already run up against the limits of my productivity, and, like many others before me, I pinned the blame on Microsoft Word. Each time I opened a draft, I seemed to lose my bearings, scrolling from top to bottom and alighting on far-flung sentences at random. I found and replaced, wrote, and rewrote; the program made fiddling easy and finishing next to impossible.

I’d fallen into the trap that the philosopher Jacques Derrida identified in an interview from the mid-nineties. “With the computer, everything is rapid and so easy,” he complained. “An interminable revision, an infinite analysis is already on the horizon.” Derrida hadn’t even contended with the sirens of online life, which were driving writer friends to buy disconnected laptops or to quarantine their smartphones in storage bins with timed locks. Zadie Smith touted Freedom, a subscription service that cut off the user’s devices—a chastity belt for procrastinators.

I tried “distraction-free” writing apps that encouraged mindfulness, disabled the backspace key, or, in a few extreme cases, threatened to delete everything if I took my hands off the keyboard (Write or Die). Later, I tried coding my own writing tools, a hobby as rewarding as it was ineffective. The experiments gradually meshed into a literary Rube Goldberg machine, a teetering assemblage of Scriveners and SimpleTexts that left me perpetually uncertain of which thought I’d written down where. Longhand was a luxury I couldn’t afford: Wendell Berry boasted in Harper’s that he didn’t need a computer because he had a wife, but I was a mere urban freelancer, whose boyfriend had a job. So I continued the search for word processing’s Excalibur, a perfect union of consciousness and composition.

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Computers made the writer’s life easier until they made it harder.Illustration by Timo Lenzen

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https://www.newyorker.com/magazine/2021/12/20/can-distraction-free-devices-change-the-way-we-write?utm_source=pocket_discover

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Renewables became the second-most prevalent U.S. electricity source in 2020

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In 2020, renewable energy sources (including wind, hydroelectric, solar, biomass, and geothermal energy) generated a record 834 billion kilowatt-hours (kWh) of electricity or about 21% of all the electricity generated in the United States. Only natural gas (1,617 billion kWh) produced more electricity than renewables in the United States in 2020. Renewables surpassed both nuclear (790 billion kWh) and coal (774 billion kWh) for the first time on record. This outcome in 2020 was due mostly to significantly less coal use in U.S. electricity generation and steadily increased use of wind and solar.

In 2020, U.S. electricity generation from coal in all sectors declined 20% from 2019, while renewables, including small-scale solar, increased 9%. Wind, currently the most prevalent source of renewable electricity in the United States, grew 14% in 2020 from 2019. Utility-scale solar generation (from projects greater than 1 megawatt) increased 26%, and small-scale solar, such as grid-connected rooftop solar panels, increased 19%.

Coal-fired electricity generation in the United States peaked at 2,016 billion kWh in 2007 and much of that capacity has been replaced by or converted to natural gas-fired generation since then. Coal was the largest source of electricity in the United States until 2016, and 2020 was the first year that more electricity was generated by renewables and by nuclear power than by coal (according to our data series that dates back to 1949). Nuclear electric power declined 2% from 2019 to 2020 because several nuclear power plants retired and other nuclear plants experienced slightly more maintenance-related outages.

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Click the link below for the article:

https://www.eia.gov/todayinenergy/detail.php?id=50622

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