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Your daily horoscope: January 14, 2025

  HOROSCOPES IF TODAY IS YOUR BIRTHDAY If your current way of working does not seem to be taking you closer to your goals then ditch it completely and start over. New technologies such as artificial intelligence could help you immensely this year, IF you have the intelligence to use them wisely. ARIES (March 21 - April 20): There is a lot of pressure building up in your life at the moment but that’s okay because you thrive on being challenged. When the going gets tough Aries is the first sign to get tough in return and today will be no exception. TAURUS (April 21 - May 21): You may be in two minds about what direction you should be taking but what occurs over the next 24 hours will point the way and all you have to do is follow the lead that the universe gives you. Get past your doubts and get moving. GEMINI (May 22 - June 21): If you start something new today it will take up a lot more time and energy than you expected, so think about it carefully and make sure you will be able to...
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Sleep Better: Expert Tips for a Restful Night




World Sleep Day, observed on March 15, is a reminder of the critical role sleep plays in our overall health and well-being. As we navigate busy lives, it’s essential to prioritize quality sleep. Here are evidence-based tips from experts to help you catch those much-needed ZZZs:

1. Increase Bright Light Exposure During the Day

  • Why? Your circadian rhythm relies on natural sunlight or bright light during the day to stay healthy.
  • Benefits:
    • Improves daytime energy.
    • Enhances nighttime sleep quality and duration.
  • Action Steps:
    • Get daily sunlight exposure.
    • Consider using artificial bright light devices.

2. Reduce Blue Light Exposure in the Evening

  • Why? Nighttime light exposure disrupts your circadian rhythm.
  • Benefits:
    • Helps your body produce melatonin (the sleep hormone).
    • Promotes relaxation and deep sleep.
  • Action Steps:
    • Wear blue light-blocking glasses.
    • Use apps to reduce blue light on screens.
    • Create a dark, cool sleep environment.

3. Maintain a Consistent Sleep Schedule

  • Why? Regular sleep patterns support your circadian rhythm.
  • Benefits:
    • Improves sleep quality and duration.
    • Enhances overall health.
  • Action Steps:
    • Go to bed and wake up at the same time daily.
    • Avoid drastic changes on weekends.

4. Limit Caffeine and Screen Time

  • Why? Caffeine disrupts sleep, and screens emit blue light.
  • Benefits:
    • Better sleep quality.
    • Faster time to fall asleep.
  • Action Steps:
    • Cut off caffeine by mid-afternoon.
    • Avoid screens an hour before bedtime.

5. Create a Comfortable Sleep Environment

  • Why? Your surroundings impact sleep quality.
  • Benefits:
    • Enhances comfort and relaxation.
    • Supports uninterrupted sleep.
  • Action Steps:
    • Keep the bedroom dark and cool.
    • Remove distractions like TVs and pets.

Remember, prioritizing sleep isn’t a luxury—it’s a necessity for overall health. Implement these tips to wake up refreshed and ready to tackle each day.

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