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Koh Tao murders: 2 DNA profiles from alleged murder weapon do not match defendants' DNA
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Beautician from Thailand battles British heirs for £400k inheritance
For their short time together, I think the old boy could see he had set her up very nicely and happy for the rest to go to the boys, always amazed at the greediness of some Thai ladies, she should be set up for life and should be forever grateful for the opportunity she has been given -
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Better Sleep: How to Improve Sleep Quality and Feel More Rested
Getting a good night’s sleep becomes increasingly challenging as we age. Many people over 50 struggle with waking up during the night, trouble falling asleep, or feeling groggy in the morning. Poor sleep doesn’t just lead to tiredness—it affects memory, mood, immune function, and overall health. The good news is that with a few lifestyle changes and natural sleep-supporting supplements, you can enjoy deeper, more restorative sleep. 1. Understand Why Sleep Changes with Age As we get older, our bodies produce less melatonin, the hormone that regulates sleep cycles. Additionally, lifestyle factors like stress, medications, and changes in circadian rhythm can disrupt sleep patterns. Understanding these shifts is the first step in improving sleep quality. 2. Create a Sleep-Friendly Environment A bedroom that promotes relaxation can make a big difference. Here’s how to optimize your sleep space: Keep It Cool – A room temperature of 18-21°C (65-70°F) is ideal for quality sleep. Block Out Light – Use blackout curtains or an eye mask to prevent artificial light from disrupting melatonin production. Reduce Noise – White noise machines or earplugs can help drown out disturbances. Choose the Right Mattress and Pillow – Invest in bedding that supports your comfort and spinal alignment. 3. Stick to a Consistent Sleep Routine Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. Try to wind down with a calming pre-bed routine, such as: Reading a book (avoid screens) Taking a warm shower Practicing deep breathing or meditation Listening to soft music 4. Watch Your Diet and Lifestyle Certain foods and habits can either promote or disrupt sleep. ✅ Sleep-friendly choices: Herbal teas like chamomile or valerian root Foods rich in magnesium, such as almonds, bananas, and spinach Lean proteins that help with serotonin production 🚫 Things to avoid before bed: Caffeine and nicotine (limit intake after 2 PM) Heavy or spicy meals close to bedtime Alcohol (it may help you fall asleep but disrupts deep sleep later) 5. Exercise, But at the Right Time Regular physical activity promotes better sleep by reducing stress and balancing hormones. However, avoid intense workouts too close to bedtime, as they can elevate cortisol (the stress hormone) and make it harder to fall asleep. 6. Supplements That Support Better Sleep Several natural supplements can help improve sleep quality, especially when combined with good sleep hygiene. Melatonin – Helps regulate sleep cycles, especially useful for those who struggle with falling asleep. Magnesium (Glycinate or L-Threonate) – Aids in relaxation, reduces muscle tension, and promotes deep sleep. L-Theanine – Found in green tea, this amino acid helps calm the mind and reduce anxiety. Ashwagandha – An adaptogen that lowers cortisol levels, reducing stress and promoting relaxation. GABA (Gamma-Aminobutyric Acid) – A neurotransmitter that helps calm the nervous system, making it easier to fall asleep. Valerian Root – A natural sedative known to improve sleep onset and quality. Glycine – An amino acid that promotes deeper sleep and enhances sleep quality. Always consult a healthcare professional before adding new supplements, especially if you’re taking medications or have underlying health conditions. 7. Manage Stress for Deeper Sleep Stress and an overactive mind are common culprits of poor sleep. Techniques like meditation, journaling, or deep breathing exercises can help calm your thoughts before bed. Try This Breathing Exercise: The 4-7-8 Method This simple yet effective breathing technique promotes relaxation and prepares the body for sleep: Inhale deeply through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale slowly through your mouth for 8 seconds. Repeat the cycle 4-6 times before bed. This method helps slow the heart rate, relax the nervous system, and reduce stress, making it easier to drift off to sleep. Better sleep as we age is possible with the right approach. By creating a sleep-friendly environment, maintaining a consistent routine, watching your diet, exercising wisely, and considering sleep-supporting supplements, you can enjoy restful, rejuvenating nights. Small changes can lead to big improvements, helping you wake up feeling energised and refreshed. -
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Back in the driver’s seat: Rewat plans to steer Phuket forward
Phuket is finished as a quality destination,traffic is worse than Bangkok,construction is unfettered and pollution is getting worse. -
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Interesting view on having PSA test
Although I have no reasons to believe I have prostate issues, I have been reading up on PSA tests recently, and found more sources that advised against such a test. Main reason was that such a test is not conclusive, and often gives false positives, and when people decide to do a biopsy becaue of the results, it actually may make things worse.
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