The Lumie Bodyclock Shine 300-Wake-up Light Alarm Clock will make any morning pleasant by gradually illuminating your bedroom. In addition, it helps mimic the effect of sunrise and sunset as a result of sleep each night.

This product features adjustable LEDs for morning and night and has a light-sensitive display to keep your space serene. In addition, the Lumie offers a sunrise and sunset duration between 15-90 minutes to stimulate light. You can also set the alarm for all seven days of the week.

Other features of this clock include an FM radio with five presets available. Also, it comes with 15 soothing sounds and white noise to revitalize your senses or calm your nerves. Opt for multiple light hues like white, orange, and red to wake up or sleep naturally.

Jall Wake Up Light Sunrise Alarm Clock ($59.99, shop here):

Are you looking for a subtle way to start your day? Jall has an affordable option to make your morning easier. The Wake Up Light Sunrise Alarm Clock gradually lights up the room to mimic the effect of a sunrise. This clock can naturally start your day within 30 minutes.

Jall created this clock with seven color-changing lights and alarm sounds so you can customize the mood each morning. Choose from hues like blue, red, orange, and more. You can customize the alarm sound with ocean waves, soft music, or a piano.

The Wake-Up Sunrise Alarm Clock doubles as a night light and reading lamp. It can also help you unwind and minimize the need for your phone right before bed. In addition, you can easily adjust the brightness to create a relaxing atmosphere.

Hatch Restore ($129, shop here):

What is Hatch’s Restore? This new bedtime device acts as a sound machine, reading light, wind-down tool, and sunrise alarm clock to ensure you get a better night’s rest. Now you can personalize your sleep-wake routine without the harsh sounds of your phone alarm.

Hatch claims this clock will support cortisol levels by waking you up with the effects of a sunrise. You can control this clock with their app and adjust the light, sounds, and mood for your bedtime or morning routines.
You can choose white noise from an array of soothing sounds.

You can pair this clock with a sleep membership and expand the library with meditation and additional soundscapes. Its sleek and minimal design features a touch control panel to help adjust volume/brightness and comes with an adapter.

Dekala Arches Gradual Sunrise Alarm Clock with Wireless Charging ($149, shop here):

Are you looking for a versatile and soothing alarm clock? Dekala ensures you don’t have to compromise on technology for a better night’s sleep. The Dekala Arches Gradual Sunrise Alarm Clock with Wireless Charging will customize your sleeping routine.

This clock will mimic the effects of sunrise and sunset to make it simpler to sleep eight hours each night. It features multiple light and sound settings to fit your needs. It also pairs with Alexa and Google Home Devices for convenience. You can personalize every feature of this clock.

The clock from Dekala features a wireless charging port to minimize the need for wires and additional charging stations. It also acts as a sound machine, night lamp, alarm clock, charger, and weather display. You may pair it to Bluetooth or control it from their app.

Naturally, we are not expecting you to go full glam after hot yoga, but if you want to look presentable in case you run into your ex or even your boss, these simple beauty steps will make that happen. So go on and heat up your workout because we have got your cool down beauty essentials.

1. The first step you can take to make sure your after-workout look is as far as possible is to forget the hair ties and choose a scrunchie to pull back your hair. This may seem like an unnecessary way to bring some ’80s and ’90s fads into the gym, but actually, scrunchies offer an excellent grip to keep your hair up without leaving that awful crease in your hair. Plus, these cause infinitely less breakage to your hair than elastics. And it never hurts to throw a cute and colorful accessory into your gym attire.

2. Wipe down. Of course, you can skip this if you plan on hopping in the shower, but if you’re in a hurry, the Yuni Shower Sheets (Shop here) are ideal for after a sweaty gym session. Plus, they come in handy individual packs for easy on-the-go use. And they do more than wipe the sweat away. They deodorize you for a fresh feeling. You should also throw in some pre-soaked facial pads, especially if you happen to be breakout prone. We recommend the First Aid Beauty Facial Radiance Pads (Shop here) as they offer cleansing, brightening, soothing and hydrating properties to the skin. Before you start covering up your post-workout look, you should clean it up.

3. Then the savior, dry shampoo. Even if you head to the gym with super clean hair, one spin class turns into grease city, so grab a mini handbag-sized dry shampoo and spritz it through your roots to add volume and freshness back into your locks. Batiste (Shop here) makes its #1 best-selling dry shampoo in a perfect-for-the-gym-sized can. Once you spray it in, let it do its magic and soak up the oils for a minute or so, then get to rubbing in any residue, and the grease is gone.

4. Even after toning and cleansing the skin, your post-workout glow may look more red, shiny, and blotchy than you’d like. That is why a powder is always an excellent gym beauty routine staple. Any compact will provide shine control and a touch of coverage, but this one from Bare Minerals (Shop here) was made especially for this situation. It helps control shine and reduce the appearance of pore size. If you want to head out for lunch after the gym, this powder will take you from mess to yes.

5. For those looking for a bit more glam, reach for multipurpose products. These are great for all over the face, and they take up less space in your bag. We recommend the Undone Beauty Lip to Cheek 3-in-1 Cream Tint (Shop here) as it provides a pop of color to the face without overdoing it. It comes in eight shades and is fool-proof, so even when you’re in your after gym haze, you can make it work. And to amp up your look, just a touch more, toss your favorite mascara into the mix. The eye-opening effects of just a few swipes of mascara make all the difference.

6. A facial mist is certainly refreshing but also offers an all-over cooldown. This one from ZL Skin (Shop here) has a unique mix of ingredients like tremella mushroom extract, green tea, yuzu, and propolis extract. It cleanses, calms irritated and inflamed skin while adding a dewy glow to your face or even all over.

7. And finally, a must-have is deodorant. We assume you already have this living in your gym bag as it is sort of required, but throwing in a fresh spray of perfume or body spray takes you one step closer to shower freshness. Speaking of shower freshness, the Clean Shower Fresh (Shop here) fragrance is a clean yet sexy scent to take you to any occasion smelling clean. This is the cherry on top of your post-gym beauty routine.

When starting out with these exercises, don’t push yourself further than you feel comfortable going. Your body will tell you when enough is enough, and when starting any new exercise routine, make sure not to overdo what you’re capable of. Being healthy and active is important, but you can’t go from sitting on a couch all day to running a marathon. Start with the basics, work your way up, and take one step at a time. Taking proper care of your body and mind is the best way to live life to the fullest.

We love getting good quality sleep, but we don’t love spending tons of money on a sleep routine. We’ve got some sleep routine ideas for you that won’t break the bank but hopefully will help you break that insomnia.

Timing 
Every article that talks about waking up early says you should go to bed at the same time each night. That’s because it’s true. It’s not easy, but it’s time to take that sleeping habit seriously.

You should start your sleep routine 1 hour before you actually want to sleep, so you wind down peacefully and on time. Just remember, your productive morning actually starts the night before.

Sleep Stretches 
Incorporating a mini yoga session into your nightly ritual is a healthy way to put yourself in a relaxed and sleepy state. Make it a short practice, so it’s never too daunting to start when you’re already tired. It’s also important to set aside a particular location where you do these stretches so that going over to it at the same time every night immediately triggers the habit to start stretching. Ten minutes of stretching and deep breathing will help release the tension you’ve been carrying all day while also slowing your thoughts down by getting you to focus on your body.

Meditation 
Meditation is an excellent trick for getting your mind to quiet down at bedtime. If you’re even just the slightest bit tired, a 5-minute meditation will make it hard to open your eyes afterward.

Add Lavender 
Lavender candles, lavender lotion, lavender essential oil — whichever way you find most convenient, add lavender to your nightly ritual. While the smell of lavender is just plain relaxing and pleasant, there’s also plenty of actual science to back up why lavender is a useful sleep aid.

Beverage 
If you don’t have a warm drink before bed, we regret to inform you that you’re missing out on a powerful nighttime ritual. Having the same drink every night can condition your brain to disengage with the outside world and slip into night-mode every time you sip a particular flavor.

Chamomile tea is the traditional pre-bed drink of choice for its mild flavor and for proven sedative effects. You don’t have to be too preoccupied with which tea to buy as the chamomile will do its job regardless.

Read Before Bed 
There’s something really peaceful in how Amish it feels not to have technology around you before bed. Reserve your pre-bed hour as a mini media-blackout: no phone, no computer, no screens.

The importance of sleep can’t be overstated, but the significance of the time we spend right before sleep warrants just as much attention. A well-planned and healthy sleep routine directly influences the type of morning routine you’ll have.

What Is A Yeast Infection? 
You can get a yeast infection almost anywhere in your body, including your vagina. A vaginal yeast infection is caused by a fungal infection that results in a discharge, intense itchiness of the vagina, and vulva, and irritation. Vaginal yeast infections are relatively common in women, and they aren’t considered a sexually transmitted disease. However, there is an increased risk of developing a vaginal yeast infection at your first time having sex.

Signs Of A Yeast Infection 
Yeast infection symptoms can range from mild to moderate and can also vary with each individual case. Some of the signs of a yeast infection include:

• • Extreme itchiness and irritation in the vagina and vulva
  • Watery vaginal discharge
  • A vaginal rash
  • A burning sensation, particularly while urinating or during sex
  • Swelling and redness of the vulva
  • Vaginal soreness and pain
  • A thick, white, odor-free vaginal discharge

How To Treat and Prevent A Yeast Infection 
A yeast infection can typically be treated by taking an antifungal medication for 3-7 days. These are usually available in the form of a cream, tablet, suppository or ointment. You can also take steps to help prevent a yeast infection from developing, including avoiding the below:

• • Douching as this removes some of your vagina’s normal bacteria that protect you from infection
  • Tight-fitting pants and underwear
  • Hot baths and hot tubs
  • Staying in wet clothes for an extended time
  • Scented feminine products such as pads or bubble bath

Improve Your Fitness and Lose Weight
If you need to get into shape or improve your fitness levels, the best place to start is walking. Suppose you walk between 7500 and 10000 steps a day. This will seriously increase your fitness levels without you even realizing it, and it isn’t too strenuous, so most people can realistically reach this target. It’s also a great way to aid weight loss if you want to shed some fat as it burns a lot of calories without the need for a trip to the gym!

Decreases Hypertension
Taking daily walks can lower your bad cholesterol and increase good cholesterol, reducing the risk of heart attacks and strokes. It also keeps your heart healthy as it’s a daily form of activity that gets your heart and blood pumping.

Reduces Stress Levels
Did you know that just 10 minutes of being outside and amongst nature can positively impact your mood and reduce stress levels? Now add in walking, and you’re also getting an endorphin release and form of exercise. Taking a leisurely stroll is a perfect way to relieve yourself from stress, calm yourself, and clear your head. You can also listen to a podcast, call a friend, or just have your favorite music on your headphones as you go. For an extra motivational boost, team up with a friend for morning walks to start your day right.

Diet and Exercise 
It’s the most obvious answer and the most effective way to help improve your cellulite’s appearance. Diet and exercise are the main ways to make any physical changes to your body in a healthy way. Aim for a clean diet and incorporate workouts and movements that tone and strengthen your muscles, particularly your legs and stomach, as this is where cellulite tends to be more prominent.

Give Up Smoking 
Smoking can actually worsen the appearance of cellulite as it affects the blood supply to your skin, making it thinner and more ‘saggy.’ This can then make your cellulite more visible. There are many different ways you can quit smoking, and there are also many other health benefits you will gain if you give up cigarettes. If you feel like you need help or support – get in touch with your doctor.

Massage The Area 
Massaging areas affected by cellulite can improve your blood flow and eliminate any excess fluid, making your dimples much less noticeable. You can also get specific creams, lotions, or oils that are said to target cellulite. Most of these employ caffeine as one of the ingredients. Try spending a few minutes every day firmly massaging your cellulite areas is most visible and should improve over time.

Try Self Tanning
Although self-tan won’t cure cellulite, it can help to disguise it. If you have particularly fair skin, applying a self-tanning product can make cellulite less noticeable as dimples don’t stand out as much on darker skin tones. Begin by exfoliating and then using your chosen product with a mitt.

Dance the Stress Away
Moving and dancing help people to use their creativity and movements to enhance their confidence. Dancing also helps improve breathing, body movements, posture, and state of mind. We have all experienced the liberating feeling while dancing freely to our favorite song. Dancing can help us feel happier instantly. You can use this to your advantage. Play some music, close your eyes, and try to visualize your body. Notice where the tension and stress build-up and start moving those parts of your body. Imagine that stress is leaving your body when exhaling and enjoying the music and your movements.

Expressing Yourself Through Painting
Art therapy is used to help patients express their feelings and emotions. While painting, you are communicating your subconsciousness. This is why art therapy is used to help patients describe their feelings better. Try practicing art therapy yourself. Think about your feelings and try to figure out which color will describe them best. Then, allow yourself to paint freely, without worry about the turnout. Painting can help you free yourself of the thoughts and a mindset that is bothering you.

Destress Through Writing
Writing is a great medium to destress and re-establish control over your life. Writing can also help you to understand better what happened during the traumatic event. When feeling stressed, grab your journal, go to your safe space, and write about your emotions. Allow your mind to go wild and write about everything you are feeling or about your experiences. Once you transfer your feelings onto the paper, you will feel much better.

Use Music to Battle Anxiety
The rhythm of the music relaxes and soothes the breathing and the heart beating. It can be beneficial in stressful situations. In music therapy, melody, harmony, words, and rhythm help the patient overcome intense emotions. Creating music requires the cooperation of your body, emotions, and thoughts. Try practicing music therapy yourself by choosing your favorite song, analyzing why it attracts you so much, then changing the words to the ones that better explain your feelings. Remember, the goal is to create an environment where you don’t judge yourself and become aware of your body, mind, and emotions.

Lose your power
If you continuously keep thinking about your boss who makes you feel bad about yourself, or your mother in law who drives you crazy, you will become a victim by losing your power. You are the only one who should determine how you think or behave, no one else. When you keep your emotions in check and control how you respond, nothing will phase you.

Live in fear
Mentally strong people do not live in fear of change or taking risks. For instance, if you find a great work opportunity overseas, you may be scared of moving. The lack of familiarity in a new country is something that could cloud your judgment. While anyone can have moments of fear, those who are headstrong rise above them. They become extraordinary by making big moves and embracing change. They do not remain stuck in their old ways because change may worsen things. As such, you should have a great ability to adapt and tolerate distress.

Dwell on the past
Ruminating on the past is something many people do. If you suffered heartbreak or lost your job in the past, you may continue living in that misery many months or years after. However, the simple truth is that nothing can change the past. No time machine will take you to a place where you can correct errors. The only way to recover from the past is by forging ahead and not repeating the same mistakes (if any). Strong-minded people do not waste time wallowing about the past or continually questioning their choices. They make peace with the past because they want to enjoy the present. They move forward and let go of regret.

Mental strength gives us the resilience to overcome any challenges that life throws our way. Everyone is capable of becoming mentally strong. You simply need to give yourself room to grow. If you have been struggling with the things above, then love yourself, stay strong, and believe that you can be better and greater.

Good luck!

Many of us are often told we need to be regularly checking our breasts. Still, you may be unsure of how to effectively check them, or might simply forget to make it a part of your routine. Here are some top tips on how to accurately monitor your breasts, and how to ensure it becomes a part of your weekly routine.

How Do You Check Your Breasts? 
When it comes to checking your breasts, there’s no right or wrong way of looking for lumps. What’s important is that you get to know your breasts individually, as everyone is different. Breasts can vary in shape, size, and consistency. They can also change throughout your cycle, making it essential that you know what is ‘normal’ for your breasts when and before you’re menstruating. For example, tender and ‘lumpy’ breasts can be normal during your menstrual cycle. Post-menopause breasts feel much softer and less lumpy or firm.

Top Tips For Checking Your Breasts

• • Get to know your breasts and know what’s normal for you
  • Regularly look at and feel your breasts
  • Be aware of any changes you may notice in the appearance or feel of your breasts
  • Report any of these changes to your Dr without any delay
  • If you’re over 50 be sure to attend regular breast screenings

Breast Changes To Regularly Look Out For
If you have checked your breasts and noticed any of the below changes, you should contact your doctor for an appointment as soon as possible.

• • A change in the shape, size or outline of your breasts
  • Puckering or dimpling of the skin on or around your breasts
  • A new lump
  • Thickening or a bumpy area in your breast or armpit
  • A red, moist area on your nipple that doesn’t seem to be healing
  • Any nipple discharge that isn’t ‘milky’
  • Bleeding from the nipple area
  • Any change in the position of your nipple or a rash around the nipple
  • Pain or discomfort in the breast, particularly if it is on one breast or is a new pain that doesn’t go away

How To Check For Changes

1. 1. Stand in front of a mirror undressed in a well-lit room. Take a good look at your breasts with your arms relaxed by your side and look for any changes in their appearance.
   2. Carefully check the nipple area for any sores, change in position, or peeling.
   3. Put your hands on your hips and firmly press down so that your chest muscles tighten. Turn from side to side and look at the outer part of your breasts.
   4. Bending forward towards your mirror, roll your shoulders and elbows forward to further tighten the chest muscles. As your breasts fall forward, look for any changes in their contour or shape.
   5. Clasp your hands together, place them behind your head, and press your hands forward. Turn from side to side again to inspect the outer area of your breasts. Lift your breasts with your hand to check the border.
   6. Place your thumb and forefinger on the tissue surrounding your nipple. Gently pull outward towards the end of your nipple and look for any discharge. Repeat on the other breast.