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Prioritize Sleep In Busy 9-5 Life: Nutritionist-Recommended Tips And Foods

We all know that getting a good night’s sleep is essential for our overall health and well-being. But in today’s busy world, it can be hard to get enough shut-eye. If you’re someone who struggles to get a good night’s sleep, you’re not alone. According to a survey done by Fitbit, a popular health tracking app, India is the most sleep-deprived country with average sleep hours of around 6.55 hours, right after Japan, which accounts for 6.35 hours of average sleep hours per day. And while many factors can contribute to poor sleep, working long hours is often cited as a primary culprit.

If you’re working 9-5 (or even longer), it can be tough to find time to relax and wind down before bed. But it’s important to make sleep a priority if you want to stay healthy and perform your best at work.

Sleep is so important for our overall health and well-being, yet so many of us don’t get enough. Lack of sleep can lead to a whole host of health problems, from weight gain and low energy levels to anxiety and depression. Deep sleep helps our body restore its immune system.

(Also Read: Sleep Deprived? 8 Signs You Shouldn’t Ignore at All)

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Deep sleep can be healing and restorative.

TIPS TO GET A GOOD NIGHT’S SLEEP

  • Caffeine is a stimulant and can make it difficult to fall asleep. If you’re someone who is sensitive to caffeine, avoid drinking coffee or tea after lunchtime.
  • Getting up and going to bed at the same time each day may help your body’s natural sleep rhythm.
  • A calm, relaxing environment is ideal for sleeping. Keep your bedroom dark and quiet to promote a good night’s sleep.
  • Your choice of mattress also affects your sleep. There are also a few mattresses available on the market which are beneficial for your health and help you in getting a good night’s sleep. One such mattress is the hemp seed oil infused mattress of Durfi which is well-known for its healing properties against anxiety, insomnia, depression, acne, blood pressure, etc. Springfit mattress – one of the leading orthopedic mattresses in the industry also helps in sleeping better by curing back pain and relaxing your muscles. So choosing the right mattress according to your body and health is also an important factor for good sleep.
  • Taking a warm bath, reading a book, or doing some gentle stretching before bed can help you relax and prepare for sleep.
  • Working or using electronic devices in bed can lead to mental stimulation that makes it difficult to fall asleep. In addition, the blue light from screens can disrupt our natural sleep cycle. If you need to use a computer or phone before bed, try using night mode or dimming the screen to reduce the amount of blue light exposure.
  • Eating sugary snacks before bed can lead to a sugar high that makes it difficult to sleep. If you’re craving something sweet before bed, try having a glass of milk instead.

Deep sleep can be healing and restorative.

(Also Read: 5 Healthy Bedtime Drinks To Get A Good Night’s Sleep)

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Avoid heavy food or sugary items late at night.

FOODS THAT HELP IN GETTING PROPER SLEEP

Avoid heavy food or sugary items late at night.
Here are some foods and beverages you can have before bed that will enhance the quality of your sleep:

  1. Almond: Almond is an excellent source of many nutrients. Eating almonds regularly is associated with a lower risk of certain chronic diseases such as type 2 diabetes and heart disease. It also helps in promoting sleep quality. This is because almonds, along with many other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to get ready for sleep.
  2. Chamomile Tea: It’s a proper herbal tea that offers a variety of health benefits. It is well known for its flavones. Flavones are a class of antioxidants that reduce inflammation that often leads to chronic diseases such as cancer and heart disease. Drinking it boosts your immune system, reduces anxiety and depression, and improves skin health. Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that will promote sleep and reduce insomnia.
  3. Tart Cherry Juice: Cherry juice provides modest amounts of nutrients like magnesium and phosphorus which are also a good source of potassium. Also, Increases sleep time and sleep efficiency for people suffering from insomnia. This may be because tart cherry juice increases the bioavailability of tryptophan and increases the production of melatonin in your body.
  4. Oatmeal: Similar to rice, oatmeal is high in carbs with slightly more fiber and has been reported to induce drowsiness when consumed before bedtime. Additionally, oats are a known source of melatonin.
  5. Barley Grass Powder: Barley grass powder is rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium and magnesium. It can promote sleep and help prevent many other conditions.

A slight change in lifestyle might help in getting better sleep but if you’re struggling to get enough shut-eye, don’t hesitate to seek help from a professional. Talk to your doctor or a sleep specialist if you’re having trouble sleeping.

About Author: Sapna Jaysingh Patel is a nutritionist and the Founder of Health Before Wealth.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Russian hackers exploit six-year-old Cisco flaw to target US government agencies

APT28, a state-sponsored hacking group operated by Russian military intelligence, is exploiting a six-year-old vulnerability in Cisco routers to deploy malware and carry out surveillance, according to the U.S. and U.K. governments.

In a joint advisory issued on Tuesday, U.S. cybersecurity agency CISA along with the FBI, the NSA and the U.K.’s National Cyber Security Center detail how the Russia-backed hackers exploited Cisco router vulnerabilities throughout 2021 with the aim of targeting European organizations and U.S. government institutions. The advisory said the hackers also hacked “approximately 250 Ukrainian victims,” which the agencies did not name.

APT28, also known as Fancy Bear, is known for carrying out a range of cyberattacks, espionage and hack-and-leak information operations on behalf of the Russian government.

According to the joint advisory, the hackers exploited a remotely exploitable vulnerability patched by Cisco in 2017 to deploy a custom-built malware dubbed “Jaguar Tooth,” which is designed to infect unpatched routers.

To install the malware, the threat actors scan for internet-facing Cisco routers using a default or easy-to-guess SNMP community string.

SNMP, or Simple Network Management Protocol, allows network administrators to remotely access and configure routers in place of a username or password, but can also be misused to obtain sensitive network information.

Once installed, the malware exfiltrates information from the router and provides stealthy backdoor access to the device, the agencies said.

Matt Olney, director of threat intelligence at Cisco Talos, said in a blog post this campaign is an example of “a much broader trend of sophisticated adversaries targeting networking infrastructure to advance espionage objectives or pre-position for future destructive activity.”

“Cisco is deeply concerned by an increase in the rate of high-sophistication attacks on network infrastructure — that we have observed and have seen corroborated by numerous reports issued by various intelligence organizations — indicating state-sponsored actors are targeting routers and firewalls globally,” Olney said.

Olney added that in addition to Russia, China has also been spotted attacking network equipment in several campaigns.

Earlier this year, Mandiant reported that Chinese state-backed attackers exploited a zero-day vulnerability in Fortinet devices to carry out a series of attacks on government organizations.

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South Florida counties gear up for stinky seaweed season

Sargassum making its annual voyage to South Florida’s shorelines, threatening tourism and coastal ecosystem.

MIAMI-DADE COUNTY, Fla. – Large patches of what will become stinky shoreline seaweed, stretching from the west coast of Africa to just off the southern cost of Cuba, are making their way to South Florida and local leaders are getting ready.

Local 10 News Photojournalist Curt Calhoon recently spotted sargassum, surface floating patches of brown micro algae, off the deck of a ship cruising through the Caribbean.

Brian Barnes is one of the University of South Florida researchers tracking a bloom via satellite.

“We call it the great Atlantic sargassum belt,” Barnes said. “They range in size from a handful to a square mile.”

In the ocean, it serves as a floating nursery for a variety of marine species.

The problem happens when it comes on shore. If not cleaned up properly, it can shade out corals and sea grass and create near-shore dead zones as it decays.

“It uses up all of the oxygen in the area and you can get a dead zone,” said Barnes. “As it decays, it can fall in the weather column and straight smother those ecosystems.”

As it starts to decompose, the sargassum releases hydrogen sulfide, which smells like rotten eggs.

“Some people with asthma may have some respiratory issues, but not the broader population,” said Barnes.

Miami-Dade County Mayor Daniella Levine Cava said the county will gear up as needed.

“We have a contract in place with a company that is removing sargassum from some of the hot spots,” she said.

Researchers who have been tracking the steady annual increase in sargassum say there are a variety of factors at play regarding why the naturally occurring micro algae is blooming patches upwards of a square mile in size, from warming seas to oceans rich in nutrients like human sewage and fertilizer run-offs from the world’s rivers into the sea.

“Definitely we are on alert and making sure there should be an increase — our current cost is $3.9 million per year for the contract,” said Levine Cava. “We do have requests for support from state and federal sources, so we are gearing up to bring attention to the fact that we do need help.”

Sargassum season typically runs from May to October, the same window as sea turtle nesting season.

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South Florida counties gear up for stinky seaweed season
Sargassum making its annual voyage to South Florida’s shorelines, threatening tourism and coastal ecosystem
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MIAMI-DADE COUNTY, Fla. – Large patches of what will become stinky shoreline seaweed, stretching from the west coast of Africa to just off the southern cost of Cuba, are making their way to South Florida and local leaders are getting ready.

Local 10 News Photojournalist Curt Calhoon recently spotted sargassum, surface floating patches of brown micro algae, off the deck of a ship cruising through the Caribbean.

Brian Barnes is one of the University of South Florida researchers tracking a bloom via satellite.

“We call it the great Atlantic sargassum belt,” Barnes said. “They range in size from a handful to a square mile.”

In the ocean, it serves as a floating nursery for a variety of marine species.

The problem happens when it comes on shore. If not cleaned up properly, it can shade out corals and sea grass and create near-shore dead zones as it decays.

“It uses up all of the oxygen in the area and you can get a dead zone,” said Barnes. “As it decays, it can fall in the weather column and straight smother those ecosystems.”

As it starts to decompose, the sargassum releases hydrogen sulfide, which smells like rotten eggs.

“Some people with asthma may have some respiratory issues, but not the broader population,” said Barnes.

Miami-Dade County Mayor Daniella Levine Cava said the county will gear up as needed.

“We have a contract in place with a company that is removing sargassum from some of the hot spots,” she said.

Researchers who have been tracking the steady annual increase in sargassum say there are a variety of factors at play regarding why the naturally occurring micro algae is blooming patches upwards of a square mile in size, from warming seas to oceans rich in nutrients like human sewage and fertilizer run-offs from the world’s rivers into the sea.

“Definitely we are on alert and making sure there should be an increase — our current cost is $3.9 million per year for the contract,” said Levine Cava. “We do have requests for support from state and federal sources, so we are gearing up to bring attention to the fact that we do need help.”

Sargassum season typically runs from May to October, the same window as sea turtle nesting season.

“Every day, there are people looking for where nests might be, marking off those areas, making sure they are not disturbing any nests while cleaning up the sargassum,” Levine Cava said.

In Monroe County, officials said they are planning for twice-daily cleanings.

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Antisemitic incidents are at an all-time high, the ADL reports

Antisemitic incidents in the U.S. rose 36% in 2022, an annual audit by the Anti-Defamation League shows.

The report, released Thursday, tracked 3,697 incidents of harassment, vandalism and assault targeting Jewish people and communities last year. It is the third time in five years that the tally has been the highest number ever recorded since the ADL first began collecting data in 1979.

«This escalation in antisemitic incidents comes just as ADL has reported on Americans’ highest level of antisemitic attitudes in decades,» the report says, adding that public officials, famous artists and social media stars have been instrumental in normalizing longstanding antisemitic tropes.

The ADL report comes on the heels of an FBI report earlier this month, stating that hate crimes reported across the country increased nearly 12% in 2021 from 2020.

5 states account for more than half of the incidents
According to the latest ADL analysis, surges in each of the major audit categories occurred in all 50 states and Washington, D.C.

Antisemitic harassment increased 29%, from 1,776 to 2,298
Antisemitic vandalism increased 51%, from 853 to 1,288
Antisemitic assaults increased 26%, from 88 to 111.

New York is the state with the highest number of reported incidents: 580. California follows with 518, New Jersey with 408, Florida with 269 and Texas with 211. «Combined, these five states account for 54 % of the total incidents.

Schools and synagogues are growing targets
Another alarming finding is the number of bomb threats towards Jewish institutions, including schools and synagogues, spiking from eight to 91. It is the highest number of bomb threats since 2017.

Young children and educators in K-12 schools were victims of threats or assaults in 494 incidents. Meanwhile, 219 incidents were reported on college campuses.

People who presented as Orthodox Jews were targeted in 59 of the assault incidents nationally.

The Goyim Defense League is behind more than half of all propaganda incidents
The ADL also found activity doubled among organized white supremacist groups, which were linked to 852 incidents of distributing antisemitic propaganda.

While the study cites a number of factors contributing to the surge, the organization concluded the massive uptick in the spread of anti-Jewish propaganda was «largely due to the growth of the Goyim Defense League,» known as the GDL.

The GDL network, which has significant crossover with other white supremacist groups and movements, was responsible for at least 492 propaganda incidents in 2022, a dramatic increase from the 74 recorded in 2021.

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