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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.

Read also: 10-3-2-1-0. These magic numbers will help you sleep (much) better.

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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Vladimir Putin has delayed the invasion of Ukraine at least three times.

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Putin has repeatedly consulted with Russian Chief of the General Staff Valery Gerasimov and Defense Minister Sergei Shoigu about the invasion, Europa Press told Ukraine’s chief intelligence director Vadim Skibitsky.

According to Skibitsky, it was the Russian Federal Security Service (FSB), which is responsible for counterintelligence and espionage work, that put pressure on Gerasimov and other military agencies to agree to launch an offensive. .

However, according to the Ukrainian intelligence services, the FSB considered that by the end of February sufficient preparations had already been made to guarantee the success of the Russian Armed Forces in a lightning invasion.

However, according to Kyiv, the Russian General Staff provided the Russian troops with supplies and ammunition for only three days, hoping that the offensive would be swift and immediately successful.

The head of Ukrainian intelligence also emphasized the cooperation of local residents, who always provided the Ukrainian authorities with up-to-date information about the Russian army, such as the number of soldiers or the exact location of troops.

The military offensive launched on February 24 by Russia in Ukraine caused at least 6.5 million internally displaced persons and more than 7.8 million refugees to European countries, which is why the UN classifies this migration crisis as the worst in Europe since World War II (1939-1945). gg.). ).

At the moment, 17.7 million Ukrainians are in need of humanitarian assistance, and 9.3 million are in need of food aid and housing.

The UN has presented as confirmed 6,755 civilian deaths and 10,607 wounded since the beginning of the war, stressing that these figures are much lower than the real ones.

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Life sentence for former Swedish official for spying for Russia

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A Stockholm court on Monday sentenced a former Swedish intelligence officer to life in prison for spying for Russia, and his brother to at least 12 years in prison. In what is considered one of the most serious cases in Swedish counterintelligence history, much of the trial took place behind closed doors in the name of national security.

According to the prosecution, it was Russian military intelligence, the GRU, who took advantage of the information provided by the two brothers between 2011 and their arrest at the end of 2021.

Peyman Kia, 42, has held many senior positions in the Swedish security apparatus, including the army and his country’s intelligence services (Säpo). His younger brother, Payam, 35, is accused of “participating in the planning” of the plot and of “managing contacts with Russia and the GRU, including passing on information and receiving financial rewards.”

Both men deny the charges, and their lawyers have demanded an acquittal on charges of “aggravated espionage,” according to the Swedish news agency TT.

The trial coincides with another case of alleged Russian espionage, with the arrest of the Russian-born couple in late November in a suburb of Stockholm by a police team arriving at dawn in a Blackhawk helicopter.

Research website Bellingcat identified them as Sergei Skvortsov and Elena Kulkova. The couple allegedly acted as sleeper agents for Moscow, having moved to Sweden in the late 1990s.

According to Swedish press reports, the couple ran companies specializing in the import and export of electronic components and industrial technology.

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The man was again detained at the end of November for “illegal intelligence activities.” His partner, suspected of being an accomplice, has been released but remains under investigation.

According to Swedish authorities, the arrests are not related to the trial of the Kia brothers.

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Ukraine admitted that Russia may announce a general mobilization

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“They can strengthen their positions. We understand that this can happen. At the same time, we do not rule out that they will announce a general mobilization,” Danilov said in an interview with the Ukrainska Pravda online publication.

Danilov believed that this mobilization would also be convened “to exterminate as many as possible” of Russian citizens, so that “they would no longer have any problems on their territory.”

In this sense, Danilov also reminded that Russia has not given up on securing control over Kyiv or the idea of ​​the complete “destruction” of Ukraine. “We have to be ready for anything,” he said.

“I want everyone to understand that [os russos] they have not given up on the idea of ​​destroying our nation. If they don’t have Kyiv in their hands, they won’t have anything in their hands, we must understand this,” continued Danilov, who also did not rule out that a new Russian offensive would come from “Belarus and other territories.” .

As such, Danilov praised the decision of many of its residents who chose to stay in the Ukrainian capital when the war broke out in order to defend the city.

“They expected that there would be panic, that people would run, that there would be nothing to protect Kyiv,” he added, referring to President Volodymyr Zelensky.

The military offensive launched on February 24 by Russia in Ukraine caused at least 6.5 million internally displaced persons and more than 7.8 million refugees to European countries, which is why the UN classifies this migration crisis as the worst in Europe since World War II (1939-1945). gg.). ).

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At the moment, 17.7 million Ukrainians are in need of humanitarian assistance, and 9.3 million are in need of food aid and housing.

The Russian invasion, justified by Russian President Vladimir Putin on the need to “denazify” and demilitarize Ukraine for Russia’s security, was condemned by the international community at large, which responded by sending weapons to Ukraine and imposing political and economic sanctions on Russia.

The UN has presented as confirmed 6,755 civilian deaths and 10,607 wounded since the beginning of the war, stressing that these figures are much lower than the real ones.

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