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Top 9 tips for getting the perfect night’s sleep – even if you’re suffering from chronic pain

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Getting to sleep can be challenging at the best of times, but if you’re hurting, the frustration is multiplied.

So a new book, Sleeping With Pain, could be a lifeline for the 7.8 million people in the UK who are chronic pain sufferers. Two-thirds of them are estimated to have difficulties drifting off at night.

Consultant health psychologist and author Sue Peacock, an NHS doctor who has spent her career studying pain psychology and therapy, says: “Often the perception of pain actually increases when trying to go to sleep.

“The longer it takes to fall asleep, the more stressful the situation becomes. People with chronic pain often experience less deep sleep and more awakenings during the night.

“Poor or inadequate sleep causes irritability, stress and feelings of being angry, sad, unable to concentrate or mentally exhausted.”

Dr Peacock wrote her book after developing a programme to help her exhausted patients get the pain-free sleep they were craving for.

Here she shares some essential tips and techniques to help you get a restful night…

1 Avoid stimulants

Caffeine, nicotine and alcohol all have a stimulating effect on the nervous system, too much of it will keep you awake and make it harder to stay asleep even if you manage to drop off.

Try switching to decaffeinated coffee or tea. You may get a caffeine withdrawal headache for the first few days, but your body will gradually accept the change.

If you smoke, cut down during the evening and don’t smoke if you wake in the night.

A glass or two of alcohol may help you get to sleep at the beginning of the night, but as the alcohol is absorbed into the body, mild withdrawal symptoms occur. This will either wake you or put you in a lighter form of sleep. So avoid alcohol four hours before bedtime.

2 Food for thought

Going to bed too full or too hungry can cause wakefulness. Eating a big meal right before bedtime can make it difficult to drift off as the body’s digestion of the food interferes with sleep.

In turn, hunger can also cause wakefulness, so a light snack before bed could help to keep you asleep for longer.

3 Get active, but at the right time

This is also good for burning calories

Fit people have a better quality of sleep, but working out right before bed prepares the body for wakefulness. Exercise earlier in the day to aid relaxation and boost your mood.

4 Drown out the noise

Ear Plugs

Any kind of noise at night can cause you to stir and move from a deep sleep to a lighter cycle. Assess your home for night-time noise and try to eliminate it, for example by wearing earplugs.

5 The heat sweet spot

Being too hot causes restless body movements, more night-time awakenings and less dreaming sleep. If you are too cold, this can also make it hard to sleep and cause unpleasant dreams.

The ideal room temperature is around 18C. If the room is stuffy, open the window before bedtime.

6 Keep it dark

Your bedroom should be almost completely dark when the light is out. If not, get thicker curtains or blinds or place a blanket over your curtains at night. If you need some light, leave the door ajar or use a night light.

7 Wind down

It is unrealistic to think you can just fall into bed and go straight to sleep. By slowing down your work/activity 60-90 minutes before bed you will help your body become more relaxed.

An hour before bed try sitting down with a decaffeinated drink and a light snack, perhaps after a warm bath. You could read or listen to music.

8 Keep it calm

Try to avoid exciting or emotionally upsetting activities too close to bedtime as they fire up the awake system, can induce muscle tension and prepare the body for action. If your brain is racing, get up, leave the bedroom and try writing down anything on your mind.

 Government figures revealed the NHS spends more than £80million a year handing out paracetamol

9 Take the painkillers

Some patients report that medications used for pain have a sedative effect but this doesn’t necessarily aid good sleep.

However, better pain management means better sleep which means better pain management, leading to even better sleep!

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Health & Lifestyle

Top 10 Most Beautiful Places To Visit Before You Die!

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Everyone wants to travel the world and visit the beautiful sites, but with so many places to visit where do you start? Here we come to you with the list of 10 most incredibly super awesome places to visit around the world, before you die.

Whitehaven Beach – Australia

Whitehaven-Beach_Australia

Whitehaven Beach is known for its white sands. The Beach is a 7 km stretch along Whitsunday Island. The island is accessible by boat from the mainland tourist ports of Airlie Beach and Shute Harbour, as well as Hamilton Island. The Beach was named the top Eco Friendly Beach in the world by CNN.com. Dogs are not permitted on the beach and cigarette smoking is prohibited.

Westin Maui Resort & Spa Hawaii

Westin Maui Resort & Spa Hawaii
A fantastic lobby with waterfalls and pools greets visitors to this lush Kaanapali resort where the impressive scenery, friendly service, fabulous spa and awesome swimming pools are the highlights. The Westin Maui Resort & Spa, Ka’anapali is located along a breathtaking stretch of the gorgeous, white-sand Ka’anapali Beach.

The Fairy Pools on the Isle of Skye – Scotland

The Fairy Pools on the Isle of Skye - Scotland
If you are backpacking in Scotland generally or are planning a trip to the Isle of Skye then I heartily recommend that you visit the so-called Fairy Pools.The Fairy Pools is located in Cuillins Hills, Isle of Skye, Scotland. The Fairy Pools are a series of clear, cold pools and waterfalls formed as Allt Coir’ a’ Mhadaidh tumbles down from the foothills of the Black Cuillins into Glen Brittle.

Marble Caverns of Carrera Lake – Chile

Marble Caverns
Azure temple, Lake General Carrera in Patagonia, Chile, A natural wonder that could be the world’s most beautiful cave network. An Azure Temple created by nature, the walls of this network of water-filled marble caverns show just how magnificent the precious geography of our planet can be.

The Shahara Bridge – Yemen

The Shahara Bridge - Yemen
This bridge was constructed in 17th century to connect towns at the tops of mountains in the state of Yemen. Shahara Bridge built to fight against Turkish invaders. It’s a scary bridge and a popular tourist attraction.

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Havasu Falls – Grand Canyon National Park

Havasu Falls - Grand Canyon National Park
Havasu Falls is paradise on Earth. This is an absolutely amazingly beautiful waterfall located in a remote canyon of Arizona. The spectacular waterfalls and isolated community within the Havasupai Indian Reservation attract thousands of visitors each year. The Havasupai are intimately connected to the water and the land. This blue- green water is sacred to the Havasupai.

Fjaðrárgljúfur Canyon – Iceland

Fjaðrárgljúfur Canyon
Fjaðrárgljúfur is a canyon in south east Iceland which is up to 100 m deep and about 2 kilometres long, with the Fjaðrá river flowing through it. It is located near the Ring Road, not far from the village of Kirkjubæjarklaustur.The canyon was created by progressive erosion by flowing water from glaciers through the rocks and palagonite over millennia.

Arang Kel, Neelum Valley – Kashmir, Pakistan

Arang Kel, Neelum Valley - Kashmir, Pakistan
A Breathtaking, Lush Green Village in Neelum Valley, Kashmir. Situated at the hill top near Kel, about 1500 feet ascend from River Neelam. It is also a village full of beautiful sceneries. It is a piece of utmost beauty, one can find in Kashmir. Visit Neelum Valley for Arang Kel, a worth visiting place.

Arang Kel, also known as the Pearl of Neelum Valley. It is undoubtedly one of the most beautiful places to visit once in life. Its an amazing 30-45 mins trek from Kel. I must say! It’s just breathtaking.

The Dark Hedges – Northern Ireland

The Dark Hedges - Northern Ireland
This beautiful avenue of beech trees was planted by the Stuart family in the eighteenth century. The Dark Hedges is one of the most photographed natural phenomena in Northern Ireland and a popular attraction for tourists from across the world. It was intended as a compelling landscape feature to impress visitors.

This beautiful tree tunnel has been used to film a scene in HBO’s popular television series Game of Thrones. Since that the Dark Hedges became so popular, and that’s why we included it “top most beautiful places to visit before you die! In addition, the Dark Hedges have also been used in the 2017 Transformers film The Last Knight.

Coast near Marsa Matruh – Egypt

Coast near Marsa Matruh - Egypt
Mersa Matruh is a major Egyptian tourist resort and serves as a getaway resort for Europeans as well as Cairenes eager to flee the capital in the sweltering summer months. It is served by Mersa Matruh Airport. The city is known for its white soft sands and calm transparent waters.

Marsa Matruh is a cool attraction for beach lovers. It has become a destination for millions of tourists. The beach there is too good. Sugar sand, crystal clear blue water that has a coolness to it during the most hot months of the year. However, not much coral or underwater activities there.

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Health & Lifestyle

Carbon dioxide could help reduce belly fat

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Scientists have identified a new technique that eliminates stomach fat with the first randomised, controlled trial testing of carbon dioxide gas injections.

A report published in the Northwestern Medicine noted that the changes were modest and did not result in long-term fat reduction.

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The lead author and the vice-chair of dermatology at Northwestern University, Feinberg School of Medicine, Dr. Murad Alam, said, “Carboxytherapy could potentially be a new and effective means of fat reduction. It still needs to be optimised. So, it is long lasting.”

The paper was published in the Journal of the American Academy of Dermatology described the new technique as a “safe, inexpensive gas, and injecting it into fat pockets may be preferred by patients who like natural treatments.”

According to sciencedaily.com, the current technologies routinely used for non-invasive fat reduction include cryolipolysis, high intensity ultrasound, radiofrequency, chemical adipocytolysis and laser-assisted fat reduction.

The new technique, known as Carboxytherapy, has been performed primarily outside the United States, with a few clinical studies suggesting that it may provide a lasting improvement in abdominal contours.

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Researchers Identifies the genome of the most common cancer among younger men

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In the case of UNC’s testicular cancer mapping, researchers analyzed 137 testicular germ cell tumors to find unique molecular features. They discovered certain changes in the RAS gene family. These are the type of genes that make proteins involved in cell signaling pathways that control cell growth and death. Members of the RAS family include KRAS, HRAS, and NRAS, the most common oncogenes in human cancer.

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“We identified distinct molecular events that were associated with different histological types of testicular germ cell cancer,” Hoadley said. “While we found recurrent mutations in KIT, KRAS, and NRAS, they were only discovered in a subset of seminomas. However, we noted strong epigenetic components — DNA methylation and miRNA — that are likely very important in testicular germ cell tumorigenesis. We also identified a previously underappreciated subset of seminomas defined by KIT mutations that likely occur early. These tumors had a complete global lack of DNA methylation that locks them in a state with similarity to primordial germ cells.”

Hopefully, this turns out to be yet another piece in the puzzle on the road to curing cancer once and for all. While we’re still a long way from that, mapping the genome of existing cancers will give scientists far more information about exactly what it is that they’re up against.

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