The importance of sleep: tips for a better sleeping routine

The importance of sleep: tips for a better sleeping routine

How to get a good night sleep

It goes without saying how important it is to our bodies to get enough night sleep. We have all suffered a day´s working after not having slept properly the night before, it´s torture. Sleeping is considered just as important as exercises or doing a healthy diet. In fact, experts always recommend to sleep at least 7 hours a day if you are trying to get into your ideal weight.  It is safe to say that sleeping is an extremely important aspect of a healthy lifestyle and that why today we are going to give you some tips on how to make sure you are getting you goodnight sleep.

Researches have discovered that poor night sleep is directly linked with brain performance and function, as well as increasing risk of suffering diseases. On the other hand, getting enough hours-sleep help you stay more active, gain less weight and exercise better.

One of the most important things to consider when thinking about sleep is our circadian rhythms, this is to put it simply, the way our organisms set a routine by which we feel sleepy at night and we wake up in the morning, trying to keep this routine as stable as possible is paramount. This is why experts recommend to get as much natural light exposure as possible during the day and as little when the sun comes down, this helps our bodies set a natural “alarm” which helps us rest as well as possible.

In addition to this, naps can also lead to disorders on our night sleep, although sleeping 20 to 30-minute naps is recommended, exceeding this time or taking naps at different times of the day can also cause distortions on our sleeping pattern.

Another key aspect is to try and keep our bedrooms clean and organised, research has proven this to be of extreme importance when setting up a healthy sleeping routine. This is easily achieved by using Orliman´s Sitlive products. These anatomic pillows are produced with the best breathable materials to ensure perfect temperature and comfort for our night sleep.

Special Summer Edition: how to protect yourself from the sun

Special Summer Edition: how to protect yourself from the sun

Are you going on your holidays but you are afraid of skin cancer? Read our next post.

The 13th of June is the European skin cancer prevention day, might seem like another day in the calendar, but it is fair to say that, as the effects of global warming increase, it will soon be a much more important day. According to the Skin Cancer foundation, 1 in 5 Americans will suffer from skin cancer before they turn 70 years old. Considering this, we are going to focus today on how to prevent skin cancer and how to protect ourselves from the sun.

Due to the hole in the ozone layer, the ultraviolet rays coming from the sun are much more damaging than they used to be, this is why it is of extreme importance that we try to reverse global warming. Experts recommend a few tips that we should always consider for cancer prevention.

It is paramount that we avoid sunlight or sunbathing between 12am and 4pm. This period is when the sunrays are most damaging to our skin. To avoid getting skin burned at the first sun exposure, experts recommend to increase sun exposure one day at a time, starting by only 15 minutes at a time, and increase it by 10 minutes each day after this. In addition to this, we should never use sun cream under factor 15, the cream should be applied 30 minutes before exposure as well as reapplying cream if we sweat a lot or after getting our skin wet. We should never use cologne, deodorant or makeup while sunbathing.

The most sensitive group is obviously the children, this is why experts say that children under 2 years old should not only apply sun cream but also have some physical barrier from sunrays. Nevertheless, children under 6 months should avoid sunlight at all costs, as it is the period when the skin is most fragile. Our most sensitive body parts are the face, neck, head, cleavage, feet and ears.

After sun exposure is very important that we take a cold shower and that we apply after sun cream to nourish our skin.

In a nutshell, we should not be afraid of sun exposure, we should always enjoy our time on a sunny day, but it is extremely important that we take the correct precautions for cancer prevention.

Exercices for low back pain

Exercices for low back pain

It is safe to say that we have all suffered from low back pain at one point or another, the truth is that our lower back (lumbar area) can be quite delicate if it is not properly trained, on top of that we must understand that we carry out a damaging position for our lower back at least once per day. Adding up both factors gives you a very high risk of suffering from lower back pain, and we don’t realise how painful it is until we are not suffering it.

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Outdoor sports

Outdoor sports

We are heading to lovely summer weather, an either if you are a beach or a mountain person, there is one thing that these places have in common; the wide variety of different sports that you can practice. This week we are going to talk about outdoor sports and how to be prepared for anything.

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Learn about Orliman’s Fixquick powered by BOA

Learn about Orliman’s Fixquick powered by BOA

It is highly plausible that you, the reader, have suffered at least once from something like tendonitis or muscle overload. It is not only extremely painful and challenging for the subsequent days. But it also affects our recovery process and it is very possible that it also stops us from training. That is why, Orliman´s Fixquick has you covered with their new straps powered by BOA.

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Knee rehab

Knee rehab

No one can deny that knee injuries or conditions such as osteoarthritis can be extremely painful Our knees are one of the most affected joints in our bodies due to various reasons. The main one has to do with the fact that we use our knees every single day, mainly unnoticed, every time we make a small step, a complex system of bones, muscles and ligaments work together. As any other thing, due to the use we give our knees, the joint can resent and wear out. Things like our diet, activity (too much or too little) or family history play a very important part on our knees.

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How to ensure that the treatment of Tendonitis provides you a full recovery

How to ensure that the treatment of Tendonitis provides you a full recovery

The treatment of tendonitis could be prevented if safety measures are taken in consideration, but unfortunately, once it occurs you can only treat it as well as you can so you can recover as soon as you can. The most important thing at the beginning of the injury is to try and mitigate the pain as much as possible, as it is known, the pain will not allow us to work on the exercises recommended for the treatment of the Tendinitis.

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How to recover from different degrees of spinal cord injuries

How to recover from different degrees of spinal cord injuries

Spinal cord injuries are a very serious matter. This kind of condition affects the vast majority of the everyday activities of the individual. But of course, not all the spinal cord injuries are the same, there are various degrees and differences depending on at which point of the spinal cord is the injury located. That is why not everybody is as physically challenged when we speak about spinal cord injuries. This is why the spinal cord recovery is paramount. An adapted rehabilitation program for the individual can make a huge difference.

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