How to get more Deep Sleep

Sleep is one of the most important activities to remain healthy and fit. A lot of people nowadays are undermining the value of sleep and are cutting their sleeping hours. However, such practices can lead to diseases like depression and diabetes. Lack of sleep also causes weight gain. Moreover, if you do not get enough sleep, your memory can be affected and your immune system and your heart will also fall under attack. So if you are someone who is missing out on sleep due to a hectic lifestyle, know more details about how to modify your routine to get ample hours of sleep.

Prepare a Sleep Routine

Before you actually go to sleep make a routine that would help you fall asleep faster. This technique can be applied to both children and adults. You can take a hot bath, listen to your favourite soothing music and by doing so create an atmosphere that invites sleep. The trick is to indulge in your favourite activities just before sleeping. You can also consider exercising for sometime before you go to sleep. The process will physically tire you and afterwards, when you will go to bed, sleep will come to you naturally and smoothly.

Using Scents in Bedroom

Using soothing scents in your bedroom area is another proven way of relaxing your body that gradually helps you to fall asleep. You can use lavender scented scents to create a lazy atmosphere and gradually drift into the state of sleep. You should use you're the scent that is your favourite in order to relax the atmosphere. However, make sure that the smell of the scent you are using is not too wild, as it will then cause you a headache and there will be problems in terms of falling asleep.

Using right Pillow and Mattress

A great deal of how you will sleep depends on the kind of bed you are sleeping. You should choose your pillowand mattress carefully so that they enhance your process of sleeping and not work as stumbling blocks. Make sure your pillow is neither too soft nor too hard. The same goes for your mattress as well. Moreover, the sizes of your pillow and mattress should match that of your bed so that there is no uncomfortable feeling. Your entire body should fit in your mattress and your legs should not hang out of the bed. The ideal mattress will have some space left even after you have stretched yourself completely on the bed. To ensure peaceful sleep, buy a mattress that fits your bed perfectly and is soft enough to relax.

Related: What's the Best and Worst Sleeping Position?

Prepare a Clean Bed

A clean bed is an ideal place to sleep. You should not keep your bed untidy and then try to sleep on it. It will cause you discomfort and you will not be able to sleep peacefully. Make sure to clean your bed completely before sleeping. There should be no unwanted item on the bed. It should only consist of pillows and mattress. A number of people pile their things up on their beds and they do not remove them at the end of the day for being too tired or lazy. So make it a point of not piling up things in your bed. Do not create a mess on your bed that you will have to clean at night. If you bed remains clean throughout the day then you will not have to take the responsibility of cleaning your bed at the end of the day.

Eat Right

Make sure you are eating the right kind of dinner. Too spicy dinner can lead to a stomach upset that will hamper your sleep. You should ear light food as dinner so that it gets digested easily and does not cause any trouble while sleeping. You should also not sleep immediately after eating. Sit up or walk around for at least an hour before you go to sleep after dinner. You should also focus on eating healthy throughout the day. If you do not eat right throughout the day then you may face the problems of acidity or stomach ache that will hamper your sleep. In order to sleep undisturbed, you should follow a healthy eating routine. You should avoid junk food and eat vegetables rather. You should also drink plenty of water so that your body remains hydrated. A dehydrated body will not allow you to sleep peacefully.

Related: When should you take diet pills; Before or after a workout?

Drink proper Liquid

You should also not drink anything and everything at night as it would hamper your sleep. You should avoid drinking juice at night as it contains sugar. You should go with plain water or lukewarm milk as night time drinks.

Indulge in some Physical Activity

Your body needs to be physically tired in order to have a good sleep. You should include some physical activity in your daily routine for this purpose. It may be freehand exercising, jogging or doing yoga. You can select the time according to your availability. But make sure that you keep physical activated in your daily routine. If you do not get much time to exercise, you can also choose to simply walk or use the stairs instead of the elevator. These small changes will bring big differences to your sleeping pattern.

Overall, you should work towards changing your lifestyle if you notice that you are not getting enough sleep. Make sure you do not compromise on the hours you sleep and know more details about the benefits of getting proper hours of sleep and rest. Sleeping for proper hours will keep your mind active and fresh and you will be able to perform better. However, if you lack sleep, then you will gradually become slow as tiredness will hover on you all through the say. Lack of sleep also hampers concentration. If you are a student who is not sleeping for enough hours then it would be difficult for you to do well in your studies. Make it a point to go to bed early and waking up early after getting proper hours of peaceful sleep.

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How to get more Deep Sleep

Sleep is one of the most important activities to remain healthy and fit. A lot of people nowadays are undermining the value of sleep and are cutting their sleeping hours. However, such practices can lead to diseases like depression and diabetes. Lack of sleep also causes weight gain. Moreover, if you do not get enough sleep, your memory can be affected and your immune system and your heart will also fall under attack. So if you are someone who is missing out on sleep due to a hectic lifestyle, know more details about how to modify your routine to get ample hours of sleep.

Prepare a Sleep Routine

Before you actually go to sleep make a routine that would help you fall asleep faster. This technique can be applied to both children and adults. You can take a hot bath, listen to your favourite soothing music and by doing so create an atmosphere that invites sleep. The trick is to indulge in your favourite activities just before sleeping. You can also consider exercising for sometime before you go to sleep. The process will physically tire you and afterwards, when you will go to bed, sleep will come to you naturally and smoothly.

Using Scents in Bedroom

Using soothing scents in your bedroom area is another proven way of relaxing your body that gradually helps you to fall asleep. You can use lavender scented scents to create a lazy atmosphere and gradually drift into the state of sleep. You should use you're the scent that is your favourite in order to relax the atmosphere. However, make sure that the smell of the scent you are using is not too wild, as it will then cause you a headache and there will be problems in terms of falling asleep.

Using right Pillow and Mattress

A great deal of how you will sleep depends on the kind of bed you are sleeping. You should choose your pillowand mattress carefully so that they enhance your process of sleeping and not work as stumbling blocks. Make sure your pillow is neither too soft nor too hard. The same goes for your mattress as well. Moreover, the sizes of your pillow and mattress should match that of your bed so that there is no uncomfortable feeling. Your entire body should fit in your mattress and your legs should not hang out of the bed. The ideal mattress will have some space left even after you have stretched yourself completely on the bed. To ensure peaceful sleep, buy a mattress that fits your bed perfectly and is soft enough to relax.

Related: What's the Best and Worst Sleeping Position?

Prepare a Clean Bed

A clean bed is an ideal place to sleep. You should not keep your bed untidy and then try to sleep on it. It will cause you discomfort and you will not be able to sleep peacefully. Make sure to clean your bed completely before sleeping. There should be no unwanted item on the bed. It should only consist of pillows and mattress. A number of people pile their things up on their beds and they do not remove them at the end of the day for being too tired or lazy. So make it a point of not piling up things in your bed. Do not create a mess on your bed that you will have to clean at night. If you bed remains clean throughout the day then you will not have to take the responsibility of cleaning your bed at the end of the day.

Eat Right

Make sure you are eating the right kind of dinner. Too spicy dinner can lead to a stomach upset that will hamper your sleep. You should ear light food as dinner so that it gets digested easily and does not cause any trouble while sleeping. You should also not sleep immediately after eating. Sit up or walk around for at least an hour before you go to sleep after dinner. You should also focus on eating healthy throughout the day. If you do not eat right throughout the day then you may face the problems of acidity or stomach ache that will hamper your sleep. In order to sleep undisturbed, you should follow a healthy eating routine. You should avoid junk food and eat vegetables rather. You should also drink plenty of water so that your body remains hydrated. A dehydrated body will not allow you to sleep peacefully.

Related: When should you take diet pills; Before or after a workout?

Drink proper Liquid

You should also not drink anything and everything at night as it would hamper your sleep. You should avoid drinking juice at night as it contains sugar. You should go with plain water or lukewarm milk as night time drinks.

Indulge in some Physical Activity

Your body needs to be physically tired in order to have a good sleep. You should include some physical activity in your daily routine for this purpose. It may be freehand exercising, jogging or doing yoga. You can select the time according to your availability. But make sure that you keep physical activated in your daily routine. If you do not get much time to exercise, you can also choose to simply walk or use the stairs instead of the elevator. These small changes will bring big differences to your sleeping pattern.

Overall, you should work towards changing your lifestyle if you notice that you are not getting enough sleep. Make sure you do not compromise on the hours you sleep and know more details about the benefits of getting proper hours of sleep and rest. Sleeping for proper hours will keep your mind active and fresh and you will be able to perform better. However, if you lack sleep, then you will gradually become slow as tiredness will hover on you all through the say. Lack of sleep also hampers concentration. If you are a student who is not sleeping for enough hours then it would be difficult for you to do well in your studies. Make it a point to go to bed early and waking up early after getting proper hours of peaceful sleep.

Read More

“Ms. T’s Music Factory” is Bringing Hollywood to Memphis on the Big Screen Reality Lifetime TV!

By The Tennessee Tribune

MEMPHIS, TN — Former recording artist, Temmora Levy grew up in South Memphis as a foster child not knowing who she was or where she was going to sleep the next day, yet always dreaming of a better life.  Her dreams became a reality when she received a call from Lifetime Producers about having her on reality show on Lifetime TV Network.  Temmora's dreamed of having the 1st Reality TV Show which was produced in Memphis. "Ms T's Music Factory" will premiere nationally and internationally on Lifetime TV Network Thursday, June 6, 2019 at 9pm CT.

Temmora, aka Reality Star Queen T of "Ms T's Music Factory" is on a mission to help future superstars achieve their highest potential through music. After her own tough upbringing in and out of foster homes, Temmora fell in love with the art of singing and performance. Today, Temmora owns Arommet Academy, an artist development academy in Memphis, providing a safe haven for talented children to escape whatever they might be going through. Juggling the challenges of training the kids while dealing with their stage parents and  managing the teen girl group KARMA, while keeping up with the daily demands of motherhood and marriage, Temmora definitely has her work cut out for her. While she makes it her priority for each child to feel loved and accepted, make no mistake, Queen T is not an easy critic.

Temmora, aka Reality Star Queen T also stay busy juggling the challenges of  managing her daughter Meisha's pop girl group KARMA, and keeping up with the daily demands of motherhood and marriage, Temmora definitely has her work cut out for her. In each episode, her students compete for a chance at the coveted spot to open for KARMA at one of their shows. While she makes it her priority for each child to feel loved and accepted, make no mistake Queen T is all about the entertainment busy; if her students want to make it to the top, they better be prepared to work.

The series produced by executive producers Brian Graden and Dave Mace, and Miosha Hill and McCarthy serve as executive producers for Lifetime.  

"Ms T' Music Factory" Premiere Red-Carpet Extravaganza and Watch Party will be held at Chuckles Comedy Clubon Thursday, June 6, 2019.

Radio, TV, Magazine/Newspapers Reporters should request VIP media pass now.  If you cannot attend,  set your TV/DVR on Lifetime TV Network and support Queen T's dream come true Reality TV Show; "Ms T's Music Factory". If you miss the show and you are a fan or supporter of "Ms T's Music Factory" please follow Queen T social media pages, Instagram, Facebook and her YouTube Channel.

Please contact Senior PR Media Publicist, Anner J. Echols via email at ajedreamland@bellsouth.net or call (901) 650-4955 at Arommet, Inc.

This article originally appeared in The Tennessee Tribune. 

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A$AP Rocky Joins FKA Twigs To Perform "F*kk Sleep" In NYC

FKA Twigs is fresh off the release of her new single, "Cellophane," which served as her first single since 2016. Shortly after, she announced that she was heading out on tour which seems like a promising sign that a new project is on the horizon. Since the release of her last album, M3LLI55X in 2015, she's appeared in an ad for Apple Homepod, directed by Spike Jonze. She also appeared on A$AP Rocky's last album, Testing on the song, "Fukk Sleep." The artist brought out the Harlem rapper during a show in his hometown to perform their Testing collab.

Noam Galai/Getty Images

FKA Twigs performed at New York's Park Avenue Armory for Red Bull Music Festival where she performed new songs and brought out A$AP Rocky. A clip of the new song and Rocky's bit surfaced online. FKA Twigs did a sword performance before jumping into her bit of "Fukk Sleep." Shortly after, Rocky joined her on stage where they performed the whole song.

Aside from Rocky's recent performance with FKA Twigs, the rapper's seem to be working on a new album. Since last August, Juicy J's been teasing his involvement in Rocky's next album which has yet to be announced. 

Over the past few months, Rocky's delivered a couple of memorable guest verses. Most recently, he and A$AP Ferg joined forces for their new collab, "Pup."

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Watch FKA twigs Bring Out A$AP Rocky to Perform “Fukk Sleep”

FKA twigs recently showed off her pole-dancing skills in the music video for her new single "Cellophane," and now the singer has treated fans to a live performance of "Fukk Sleep" with A$AP Rocky over the weekend. The British artist hit the stage at New York's Park Avenue Armory for the Red Bull Music festival, bringing out the rapper to join her for the collaborative track, which originally released last May.

A series of fan videos posted on social media show the duo in action, sharing the same sauve energy as their visuals that dropped in November, before topping it off with an embrace. Check out some of the clips from Instagram below.

This marks just one in a series of pit stops planned for FKA twigs as she gears up to release her second LP. The songwriter is also slated for this summer's Afropunk Brooklyn and Primavera Sound music festivals.

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Sleep Deprivation: How Music Can Help The Issue

© tirachard kumtanom with pexels woman listening on headphones

Most people suffer from sleep deprivation at some point in their lives; maybe you've got a presentation or work interview coming up, and you're a little stressed out, or maybe you are feeling unwell. Many things can cause you to lose an hour's sleep every so often. It becomes a major problem when it happens regularly and several hours of sleep are lost over a week.

There are two types of effects from lack of sleep – immediate and long term. Immediate effects may take the form of speech slurring or lack of coordination. You may need a little longer to wake up in the morning, or you've just gotta have a cup of coffee before you can get motivated to do anything. Or you could find yourself relying heavily on the alarm clock to wake you. Other immediate effects include lethargy and lack of energy. Bad headaches and eyes aching are also common symptoms. You might put it down to the amount of alcohol you consumed the night before, but in reality, it is probably caused by a lack of quality sleep.

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The findings from a sleep physiology study conducted by various scholars were that a person could suffer many symptoms, such as bloodshot eyes, headaches, irritability, confusion, bags under eyes, sensitivity to cold, as well as memory loss, and many other more severe symptoms. Unfortunately, chronic sleep deprivation may lead to major health problems like type 2 diabetes, depression as well as obesity.

More serious side effects include sudden drowsiness, especially if you are driving or operating machinery. Many fatal accidents are caused by a driver falling asleep at the wheel of his vehicle. Sudden mood swings are also more evident; getting angry over the slightest little thing, crying at nothing or maybe even suffering from hyperactivity.

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While you would find multiple tips for better sleep from diverse sources to cure this, one of the most effective techniques that you can apply to improve the duration of sleep is to hear calming music regularly during bedtime. The melodious tune has effective healing powers that can allow you over sleeplessness and get sound sleep. Here are a few benefits that you can get by listening to the sleepy song regularly.

Regale your ears

Your favorite song can help you to fall asleep quickly. However, it is vital that the song you choose should not be loud. On the other hand, a gentle song, for example, an item from Baroque-style music, can relax your body as well as your mind and help you to get sleep easily.

Remove unwanted sound

Sleepy music can prevent unwanted noises that might disturb sleep. There are diverse disturbing noises in the surrounding that make it quite difficult for you to enjoy quality sleep. Once you begin playing it and wish to listen to it with due attention, the other noises begin to fade out and allow you to enjoy uninterrupted sleep.

Enhance your joy

Make sure that the songs you select to play before falling asleep must have soft rhythm. The consistent rhythm of calming music allows you to reduce stress levels, allowing you to relax and help you to go to sleep quickly.

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Below are the three popular options of sounds to choose from to cure insomnia:

1. Listen to natural song

Different types of natural sound such as the chirping of the birds, howling sounds of animals, rustling leaves can help you to get uninterrupted sleep. However, nature music is a matter of your acquired taste. Some find this type of sound to be quite pleasant, while some people find it to be really disturbing.

2. Lend your ears to a classical rhythm

If you are selecting a song for better sleep, then you can also choose a classical item. However, it is important that you avoid listening to the melodious tracks that would start slow but go on to become upbeat, loud as well as dramatic. You will not be able to go to sleep quickly.

3. Enjoy instrumental music

Instrumental tunes produced from flutes, pianos, violins and other instruments help to address sleep deprivation. The calming music from instruments relaxes your mind and helps you to get rid of worries so that you can feel sleepiness easily. Words are not used in an instrumental item, and you do not have to focus only on melody.

Different composers and therapists compose tunes that allow patients who are suffering from sleep disorder to release stress levels and enjoy peace of mind. Make sure that you select one that suits your taste and helps you to overcome sleep deprivation without any difficulty.

© Provided by ZA Celebrityworx Pty Ltd hyaluronic acid | Longevity LIVE Want to know more?

Click on the link to find out why sleep quality can be the missing link you need for weight loss.

14 Sleep Myths That Could Explain Why You're So Tired (Provided by Cheapism)

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FKA Twigs Brought Out ASAP Rocky To Perform ‘F*kk Sleep’ In New York

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After a long hiatus, English singer-songwriter FKA Twigs is finally back. Last month, she shared the gorgeous and hypnotic "Cellophane," her first new single in three years. Twigs has also been performing her first live shows in quite a while. She's an incredible performer — her voice is stunning, and she packs her shows full of visuals marvels (she pole dances and swings a katana).

But lucky concertgoers in New York were treated to an especially notable performance. Over the weekend, Twigs played two shows at New York's Park Avenue Armory as part of Red Bull Music Festival. At the Sunday show, Twigs brought out New York rap star ASAP Rocky. The pair performed their song "F*kk Sleep," off Rocky's 2018 album Testing.

As you can see from the fan-shot videos of the performance, Rocky and Twigs have a natural musical chemistry, and sound pretty amazing together. Rocky is a busy guy, but Twigs is heading back to New York (for Brooklyn's AfroPunk Music Festival) soon, and it'd be great to have them onstage together again sometime.

Check out some fan-shot videos of the duo's performance of "F*kk Sleep" below, and check out the rest of Twigs' tour itinerary here.

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