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Here are three relaxation techniques to help you sleep more and better.

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UA 2009 study published by the US National Library of Medicine found that setting a nightly routine has a positive effect on the sleep of young children and the mood of the mother.

The study involved 405 mothers and their babies or young children aged seven to 18 months and 18 to 36 months. The results concluded that consistent sleep patterns led to significant reductions in problematic sleep behaviors in infants and young children. The maternal mood also improved significantly.

When the mind and body are under stress, heart rate and blood pressure rise, making it difficult to fall asleep. With that in mind, here is a set of habits that you should follow in the same order every night for 30-60 minutes before bed to help you fall asleep faster, wake up less often at night, and achieve seven / nine hours of sleep. recommended. Warranty from Emma – The Sleep Company.

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1- Breathing techniques

Some studies show that focusing on your breathing reduces stress, produces more melatonin (the sleep hormone that helps you fall asleep), and thus helps you fall asleep faster. One of the simplest and most popular breathing techniques is the 4-7-8 breathing method. Start by sitting with your back straight and place the tip of your tongue behind your upper front teeth, holding it there for the rest of the exercise. Inhale through your nose and count to four, hold your breath and count to seven, then exhale through your mouth and count to eight. Repeat the exercise three times.

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2- Visualization techniques through meditation

This technique can be used during a kind of meditation and involves visualizing oneself in a quiet place, visualizing an object such as a blooming flower or a sheep jumping over a fence many times. Get into a comfortable position, sit or lie down, close your eyes and inhale deeply.

3- Muscle Techniques

Muscle techniques, also called progressive muscle relaxation or deep Jacobson relaxation, are to tense various muscles in the body and then release the tension. Start with the forearms. Flex your biceps and relax to release muscle tension. Then bend your forearms and let them slowly relax. Take a deep breath and continue working on your chest and abdomen. Contract your abdominal and chest muscles and exhale slowly, relaxing those muscles.

Other recommended ways to fall asleep

Many ways to fall asleep include calming activities such as taking a hot bath, reading, listening to relaxing music, prayer, or meditation. In a study of sleep habits by Emma – The Sleep Company, in which 2,000 respondents of both sexes, aged 18 to 64, from Germany, the UK, France and the Netherlands, participated, most of them noted the three most important sleep patterns. are: sleep in the bedroom in the dark and go to bed early.

On average, 23% of respondents go to bed at the same time every day. In all four countries, the most common sleep pattern is reading (23%).

In Mexico, a 2013 National Sleep Foundation survey of a representative sample of 250 respondents found that 62% of participants pray or meditate before bed.

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Read also: Science says these are the three best sleeping positions

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Photographs of a Ukrainian soldier before and after four months in Russian captivity – Obozrevatel

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Follow our live blog wars in Ukraine.

With disheveled hair, a beard and a hand tied to his chest, visibly tired, but with a slight smile on his face. This is how Mikhail Dianov appeared in a photo taken in May at the Azovstal plant, at that time the last point of Ukrainian resistance in the port city of Mariupol. A picture released on Monday shows another man after several months in Russian captivity.

Dianov, 42, was one of the liberated Ukrainians. exchange of prisoners of war between Ukraine and Russia. After the battle to defend the Azovstal complex, he was one of the soldiers taken prisoner by Russian troops. Images now used by various international media shows one before and one after four months of his detention.

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In photographs taken after being discharged from a hospital in Chernihiv, Dianov appears rather thin, with scars and bruises, and his right arm is deformed. He has since been transferred to a military hospital in Kyiv, where he long term treatment required.

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According to him, the soldier, wounded during the defense of Mariupol, did not receive the necessary medical care while in captivity. Ukrainian Pravda her sister Alena Lavrushko. “He has a problem with his arm, maybe an abscess. He needs to have an operation to insert a plate into the bone, because there is not enough 4 centimeters of bone and all this needs to be corrected, ”he explained.

They removed the object stuck in his hand, without anesthesia, without anything, with rusty pliers, ”he said.

At this point, the soldier still cannot be operated on and needs to put on weight first, losing 30% of his normal weight. “The physical condition is difficult, but mentally Mikhail is very strong. He is very happy to be back,” the sister added.

On Wednesday, Kyiv and Moscow exchanged 271 prisoners of war, including former deputy and Putin ally Viktor Medvedchuk, five Azovstal commanders and 10 foreign soldiers who fought on the side of Ukrainian forces.

Medvedchuk, Azovstal commanders and 10 foreigners: Russia and Ukraine exchange prisoners

Since then, there have been reports of lack of conditions, as well as abuse and torture. Sean Pinner, 48, says he was stabbed, electrocuted and beaten daily. “The man put a gun to the back of my head, loaded it and said: “Now you will die.” I thought I was finished, then he started laughing and said he was joking… Then he started beating me,” said the British soldier. Aiden Aslin, 28, said he was “treated worse than a dog” during his five months in solitary confinement.

‘I never want to hear ABBA songs again’ British soldier reveals he was tortured by Russians

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Cannabis supporter, porn actor and former clown among candidates in Brazil elections – News

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A week before the first round of elections in Brazil, federal candidate Dario, who intends to represent the voters of the state of Minas Gerais, posted a video on the social network Tik Tok in which he dances in support of the legalization of cannabis (marijuana). ).

“The bull, the bullet and the Bible, it only embarrasses us, now we want to see a marijuana shop,” says the refrain of a parody in which the candidate of the Party and Socialism and Freedom (Psol) appears dancing with other people, originally published on Tik Tok. but which went viral on other platforms and social networks used in the country.

The success of the candidate’s campaign for the decriminalization of marijuana – in Brazil this drug is completely prohibited – was so great that the comedian, writer and actor Gregorio Duvivier released a video asking him to vote: unity around Darius.

Among the 10,629 federal candidates registered with the Supreme Electoral Court (TSE), the former porn actor known as Kid Bengala, who is running for a Congressional seat from União Brasil to represent the population of the state of São Paulo, has also taken notice.

In his campaign videos, the actor assures that he “can’t take this wrinkled Congress any longer” and that “it’s time to make Brazil grow.”

“I decided to innovate to end this mess. I agree with everything,” Kid Bengala says in a video on his TikTok channel, which has almost two million followers.

An old acquaintance of the Brazilian public, MP and former clown Tiririca is trying to run for a fourth term in Congress from Sao Paulo from the Liberal Party (PL).

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Tiririka, who in 2010 became the country’s most popular MP, this time appears dancing in an election video in which he addresses his electorate by saying, “Vote for me, you moron!”

In October, Brazil will elect the next president, 27 state governors, 513 federal deputies, 27 senators and hundreds of parliamentarians who will form part of the state assemblies.

In the presidential elections in Brazil, the first round is scheduled for October 2, and the second, if necessary, for October 30.

Ten candidates are running in the Brazilian presidential election: Jair Bolsonaro, Luis Inacio Lula da Silva, Ciro Gomez, Simone Tebet, Luis Felipe D’Avila, Soraya Tronicke, Eimael, Leonardo Pericle, Sofia Manzano and Vera Lucia.

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Italy’s exit forecasts bring right-wing coalition victory

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Exit forecasts in Italy point to a right-wing coalition victory, with Georgia Meloni’s far-right Fratelli d’Italia (Brothers of Italy) party winning the most votes.

If the victory is confirmed, it will be the first time that the Italian government has far-right members. In addition, this may be the first time that a woman has headed the Italian government.

Operating Systems first official results legislation should only be known this Monday morning.

[Última atualização às 23:55 de 25-09-2022]

Due to partisan dispersion, no party can get a majority enough to govern alone.

The right has reached a coalition deal that could bring Meloni to power, along with former prime minister Silvio Berlusconi’s conservative Forza Italia party and Matteo Salvini’s Anti-Immigration Liga.

According to the first predictions the second place was taken by the Democratic PartyEnrico Letta, with 17% against 21% of the vote.

Predictions of party results:

  • Siblings from Italy: 22% to 26%
  • Democratic Party: 17% to 21%
  • Five Star Movement: 13.5% to 17.5%
  • Northern League: from 8.5% to 12.5%
  • Share – Viva Italy: from 6.5% to 8.5%
  • Italian Strength: 6% to 8%
  • Left/Green Alliance: 3% to 5%
  • + Europe: 2.5% and 4.5%
  • Italevit: 0.5% and 2.5%
  • We Moderates: 0.5% to 2.5%
  • Democratic Center: 0% to 2%
  • Others: 4% to 6%

Forecasts of coalition results:

  • Centre-Right: 41%-45%
  • Left Center: 25.5%-29.5%
  • 5 stars Movement: 13.5%-17.5%

Number of abstentions

According to the Ministry of the Interior, at 23:00, when the polls closed in Italy, the turnout was 64%, which means the level about 36% abstained. If these values ​​are confirmed, it will be an increase of nine percentage points compared to 2018.

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Seats in the Senate

A centre-right coalition is preparing to take control of the Italian Senate after the general election. providing from 111 to 131 seats in the Upper House.

The centre-left should have 33 to 53 senators, the 5 Star Movement (M5S) 14 to 34, and the third centrist pole Azione-Italia Viva four to 12 seats, according to an exit poll cited by ANSA.

More than 50 million Italians were called to vote in this legislative election.

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