OR Strengthens Health and Beauty Initiatives

<p> <p> PTT Oil and Retail Business Plc (OR) is expanding its health and beauty sector with the intention of meeting increasing customer needs by providing experiences that cannot be found when shopping online. </p> <p> The firm aims to expand the count of its "discovered and discovered" health and beauty stores from their current eight to a total of twelve. </p> <p> Nattapon Choojitarom, the managing director of OR's fully owned subsidiary OR Health and Wellness, stated that branches are planned to keep expanding, increasing to 50 this upcoming year and aiming for 500 by 2030. This division has been running the operations since June 2024. </p> <p> He emphasized that the emphasis is on growing physical branches since these locations are essential for clients who like selecting and purchasing items in-store. </p> <p> "Customers want to touch and experience the smell of skincare products. This is not possible through online shopping," said Mr Nattapon. </p> <p> Customers can seek guidance from beauty specialists at these locations who will assist them in choosing the most suitable items for their needs, providing recommendations across all brands without bias, as mentioned. </p> <p> The stores offer a wide range of items from 500 different brands. </p> <p> Mr. Nattapon mentioned that the found and found outlets provide the added advantage of parking facilities at a gas station. </p> <p> He mentioned that the outlets are situated within PTT gas station premises instead of shopping centers, avoiding the frequently overfilled parking lots found at the latter locations. </p> <p> OR Health and Wellness was established and continues to operate using the company-owned, company-operated (COCO) model. </p> <p> The firm’s collaborators encompass Sugi Holdings, which operates as both a Japanese pharmacy chain and a provider of nanotechnology platforms, along with Olive Young, an operator of health and beauty retail stores based in South Korea. </p> <p> In the future, the company intends to implement the distributor-owned, distributor-operated (DODO) model. This will enable local investors who have an interest in the healthcare and beauty industry to manage both a Founding Outlet and a DODO store. </p> <p> Mr. Nattapon stated that stores run under the Dodo concept will make up 80% of all locations in the future, while the remaining outlets will follow the Coco concept. </p> </p> Provided by Syndigate Media Inc. ( Syndigate.info ).

OR Strengthens Health and Beauty Initiatives

PTT Oil and Retail Business Plc (OR) is expanding its health and beauty sector with the intention of meeting increasing customer needs ...

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When Skincare Is All About Science, Not Trends: The Authentic Approach (International Edition)

Over a decade into her journey, Sonnie Kamau, through her brand, Sonnie Touch Wellness Centre, has become known in Kenya’s skincare industry. In a world saturated with quick fixes and viral beauty trends, Sonnie believes she stands apart due to blending science, empathy, and an unwavering commitment to authenticity.“It has not been easy. There are a lot of products in the market to compete against and many people just want quick fixes to their skin issues. But offering authentic solutions without cutting corners has helped remain true to the cause,” she says as we settle down for an interview inside her clinic, located along Mombasa Road. “My philosophy is simple: skincare is not about chasing perfection but nurturing health.”Sonnie’s fascination with skin began early. Growing up in a family of people with flawless complexions, she noticed peers in primary school grappling with acne, a stark contrast to her own experience. “People would ask, ‘What do you use? Your skin is perfect!’” she recalls. “I’d bring them what I used to apply on my skin, but it didn’t work. You should not share skincare products because each case is different and requires a different approach in treating. That frustration stuck with me.”This early desire to solve skin mysteries led her to Vera Beauty College, where she trained in cosmetology. Though skilled in both hair and skincare, her instructors quickly recognised her knack for the latter.“My principal said, ‘Your strength is skincare. Hone that.” She took the advice and later graduated with distinction. She then dived into internships, driven by a question: Why do some skins thrive while others struggle? A curiosity she continues to seek solutions to.Her approach is rooted in rigorous training. In college, she learned that skincare is 90-95 percent cosmetic and requires specialists to discern when medical intervention is needed. “A skincare specialist refers clients to dermatologists when conditions are beyond cosmetics, not the other way round,” she explains. “We’re gatekeepers of skin health.”Read: Skincare brand CeraVe introduces acne range in KenyaHer credentials extend beyond Kenya. She holds a CPD Level 5/6 Diploma in Anti-Wrinkle Injections (Botox, fillers) and advanced Diplomas in fat-dissolve treatments, IV Therapy, PRP (Platelet-Rich Plasma) therapy for Skin, hair loss, and skin boosters, earned in Europe.“I wanted to understand treatments safe for melanated skin,” she says, “Black skin has unique needs. There are treatments I see performed on dark skin and it hurts me because at the end it causes more harm yet they’re great treatments for Caucasian skin. I have many clients who come for skin repair because of that.”At the heart of Sonnie Touch Wellness is the belief that skincare is a lifestyle, not a luxury. “Skin is like brushing your teeth. It is daily care,” Sonnie asserts. Her clinic does consultations first before recommending any treatments or products.“A consultation will help you know and understand your skin better. Gone are the days you could look at someone’s skin and determine whether it is oily or normal.”This ethos counters Kenya’s booming but often misguided skincare market. Post-Covid-19, Sonnie noticed a surge in product sellers promoting trends over science. “People will spend huge amounts of money buying certain skincare brands just because an influencer or a product seller said so. This is wrong because ultimately, you’ll not be addressing the root cause of your skin problem. It is important to know that skin-care does not follow the one-size-fits approach,” she says.Read: Beauty products, cancer and hormonal imbalance: Are you safe?Navigating misinformation remains Sonnie’s biggest hurdle. Clients often expect free diagnoses via social media, assuming her expertise is instant. “If I don’t respond to a photo or if I invite them to come for consultation, they think I’m unhelpful,” she sighs.Another challenge is the rise of skin analysis machines.Sonnie dismisses them as gimmicks. “I wish I could get an audience with everyone and tell them that these machines that are now flooding the market are not as useful. Skin is science, not aesthetics. Human insight is needed,” she says, and adds, “A magnifying lamp is all you need to help magnify what your naked eyes can’t see during consultation, but manufacturers won’t tell you that.”She also battles the myth that skincare is inherently expensive.“Our starter kits begin at Sh5,600. It’s about consistency, not extravagance.”She has a range of products tailored to conditions like all types of acne and hyperpigmentation. Healing depends on age and how long the issue has festered.While women dominate her clientele, men are catching up.“Many male clients seek help after damaging barbershop scrubs.“They’re scrubbed raw, skipping two crucial procedures before scrubbing, and at the end there’s no aftercare.” Her advice is to scrub your face the right way by getting a professional skin expert who will do it the right way.She has a loyal clientele.“I have clients from 2010 who still visit for maintenance. Skin isn’t a ‘fix’, it is lifelong care,” she says.Her skincare treatment also involves diet change to some extent.Read: When your hormones trigger acne“You are technically a product of what you eat and that affects your entire being. And it is not only about eating, even how you prepare the food could compromise and complicate your skin. That is why I highly encourage consultations. With some of my clients, a simple diet change solved their skin problems,” she reflects.Sonnie’s product line of cleansers, face oils, mists and serums is botanical, but she cautions that atural doesn’t mean risk-free. She points out that even aloe vera can irritate if misused.When asked about her proudest achievement, Sonnie’s eyes light up.“Every healed client is a win. One had cystic acne for 20 years. Seeing her confidence bloom after our services was priceless.” With over 400 Social media testimonials, this also fuels her drive.Her message to skincare seekers is blunt: “Flawless isn’t a filter and unhealthy ‘perfection’ via TikTok trends will backfire sooner or later. Healthy skin takes diligence.”lmbuthia@ke.nationmedia.com Provided by SyndiGate Media Inc. ( Syndigate.info ).

When Skincare Is All About Science, Not Trends: The Authentic Approach (International Edition)

Over a decade into her journey, Sonnie Kamau, through her brand, Sonnie Touch Wellness Centre, has become known in Kenya’s skincare industry...

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Seeking Calm in Chaos? Discover These Autism-Friendly Havens in Malaysia

<img data-document-id="cms/api/amp/image/AA1CktGJ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CktGJ.jpg"/> <p> In Malaysia, numerous public areas cater specifically to those with disabilities, notably individuals with autism spectrum disorders (ASD). A significant number of shopping centres have persistently supported this group by designating particular zones for them or integrating inclusiveness into their policies and decisions. </p> <p> Below are some locations that better serve the ASD community: </p> <p> <strong> 1. SUNWAY PUTRA MALL </strong> </p> <p> The shopping centre designates every Tuesday as an Autism-Friendly Day, transforming itself into a more welcoming space for individuals with autism. As part of their Autsome Tuesdays initiative, they have made consistent efforts to support those on the spectrum by reducing light brightness, decreasing sound volumes, and offering preferential parking spots from 10 AM to 5 PM at Basement 1 close to elevators and moving staircases. </p> <p> You can enjoy a stress-free and fulfilling shopping session every Tuesday without overwhelming your senses. </p> <p> <strong> <p> 2. 1 UTAMA SENSORY PODOffsetTable </p> <p> <img data-document-id="cms/api/amp/image/AA1CkhKM" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CkhKM.jpg"/> </p> </strong> </p> <p> Their sensory-friendly pod is perfect for people who find their sensory sensitivities aggravated after a whole day of shopping, offering a space to take a break from the busyness of the mall. This makes it not only suitable for autistic individuals but also for anyone feeling overstimulated. </p> <p> Specifically aimed at individuals across all age groups who have autism spectrum disorders, these spaces offer relaxation through various sensory tools and toys meant for "engagement, entertainment, and self-regulation," as stated on 1 Utama’s website. In an adjacent area known as the Owl Quiet Zone, guests can find respite by napping in serene owl-themed tents equipped with plush bean bags for ultimate calmness. </p> <p> <strong> 3. SUNWAY VELOCITY </strong> </p> <p> <img data-document-id="cms/api/amp/image/AA1CkoYG" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CkoYG.jpg"/> </p> <p> In this mall, you'll discover Calm Pods and sensory walls, which were added as part of an effort to increase understanding about the autism spectrum disorder (ASD). Under the Autsome (Autism is Awesome) programme, they've installed a sensory wall featuring artwork reminiscent of Van Gogh’s style near Lifts 5 & 6 on Level G, along with Calm Pods located on both Level G and Level B2 for individuals looking to unwind during their shopping trip. </p> <p> These areas assist in calming sensory overloads and overwhelming sensations. Additionally, the artwork used is entirely eco-friendly, merging the effort of aiding the ASD community with environmental support. Many Sunway Malls have similarly undertaken initiatives to create a more autism-accessible shopping experience. </p> <p> You can discover a rooftop garden at Sunway Velocity as well, which makes it an excellent spot for people looking for more than just respite from noise and throngs of folks; they can enjoy some greenery and visually calming surroundings too. </p> <p> <strong> <p> 4. GOLDEN SCREEN CINEMAS (GSC) OFFERS SENSORY-FRIENDLY SHOWINGS AT Paradigm Mall, 1 Utama Shopping Centre, And IOI City Mall </p> <p> <img data-document-id="cms/api/amp/image/AA1Ckw9f" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Ckw9f.jpg"/> </p> </strong> </p> <p> In many shopping centres equipped with GSC cinemas, these screening areas accommodate individuals with autism by reducing sensory stimuli. They maintain audio at reduced volumes, keep the theatre lights slightly dimmed rather than fully darkened, and permit patrons to freely roam about without constraints. </p> <p> Moreover, having fewer guests leads to a more relaxed atmosphere. This allows people with autism to watch movies at the theater just as others do, without worrying about feeling overwhelmed and leaving before the movie finishes. </p> <p> <strong> 5. JOYFUL FARM HIPPO-THERAPY MALAYSIA </strong> </p> <p> <img data-document-id="cms/api/amp/image/AA1CkxWl" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CkxWl.jpg"/> </p> <p> Hippotherapy, where horseback riding acts as therapeutic aid, assists in offering sensory relief to those facing sensory overload. This approach is used as part of rehabilitation for individuals suffering from cerebral palsy. Meanwhile, members of the autism spectrum disorder (ASD) community can alleviate sensations like exhaustion, agitation, being overburdened, anxiety, panic attacks, or mental haziness through recreational horseback riding sessions. </p> <p> Embracing the slogan “horses that heal,” participants receive between 30 to 45 minutes for equine sessions. Besides horse riding, the center provides visual perceptual therapy, which aids children who have autism and special requirements. </p>

Seeking Calm in Chaos? Discover These Autism-Friendly Havens in Malaysia

In Malaysia, numerous public areas cater specifically to those with disabilities, notably individuals with autism spectrum disorders (ASD...

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Aries Horoscope: Predictions for April 4, 2025

<p> You may feel enlightened and aware today. Recent exposure to new ideas and wise teachings can illuminate your soul's purpose and inspire you. If, however, your purpose and reason for living remains shrouded in mystery, you can make the most of the awareness you feel by continuing to seek out the wisdom of spiritual tomes and teachers. You may discover that a session with a life coach allows you to draw upon your own innate insight or that a mentor can offer you helpful guidance in choosing a path. Consider, too, your own values and the parts of your life that have brought you the most joy. </p> <p> <strong> Your intention: </strong> Take advantage of collaborative opportunities that present themselves. Pursue professional growth and embrace valuable insights today. </p> <p> <strong> Today's moon phase: </strong> Waxing Crescent 🌒 Illumination: 37% </p> <p> <strong> What's in the stars today: </strong> Having the Sun in Aries and the Moon in Cancer suggests a dynamic blend of assertiveness and emotional depth, motivating you to take bold actions while being attuned to your and others' emotional needs. Sun square Moon indicates a tension between your desires and emotions, urging you to find balance. Sun sextile Jupiter suggests a period of optimism and growth, where your ambitions and moral values align, leading to opportunities and success.. </p> <p> <strong> Compatibility today: </strong> Today, Aquarius is your most compatible sign. Seek out an Aquarius for intellectual exchanges today. Their perspective can offer unexpected insights that illuminate your path. </p> <p> <strong> Join our free daily Horoscope newsletter! </strong> </p>

Aries Horoscope: Predictions for April 4, 2025

You may feel enlightened and aware today. Recent exposure to new ideas and wise teachings can illuminate your soul's purpose and inspi...

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Dear Wellness Unveils New Collection at ICONSIAM’s Dear Tummy

<p> <p> Dear Tummy Lifestyle Supermarket presents Dear Wellness—a new hub for top-tier health and beauty items. Situated on the Ground Floor of ICONSIAM, this exclusive area offers more than 1,500 handpicked wellness products designed to meet the demands of health-aware Thai locals and global travelers. </p> <p> For years, Dear Tummy has been recognized as a lifestyle supermarket providing premium items sourced globally. Whether you're looking for nutritious treats, quick meal solutions, fresh sea fare, frozen delights, or everyday home necessities, each product is chosen with an eye toward fostering contemporary health-conscious living. With the introduction of Dear Wellness, this store aims to usher in a new era dedicated to delivering ease, excellence, and consideration all within a single establishment. </p> <p> Mr. Chayapong Naviroj, who leads InterMart (Thailand) Co., Ltd., observed that since the end of COVID-19, there’s been an increased emphasis on comprehensive wellness among people. Individuals are now placing equal importance on their physical and psychological health, adopting balanced living practices via workouts, meditation, and tech-driven health solutions. As reported by Nielsen Thailand, 68 percent of Thai consumers aim for better nutrition, whereas 53 percent consider nutritional supplements essential components of their personal care habits. </p> <p> To address these evolving requirements, Dear Wellness was introduced with the tagline: 'Your Ultimate Wellness Haven: We Are Dedicated, You Reap the Benefits.' This specialized area offers an extensive selection of health and beauty items, featuring distinctive, rare offerings from top Thai and global labels. </p> <p> Dear Wellness includes five specialized product categories: </p> <p> Medications: Both over-the-counter and prescription drugs accompanied by professional advice from certified pharmacists. </p> <p> Frequently Used Home Remedies: Relief from pain, reduction of fevers, suppression of coughs, treatments for digestion issues, and much more. </p> <p> Health and Beauty: Items for personal care and skincare, featuring renowned Thai cosmetics brands popular globally. </p> <p> Natural Wellness Items: Calming throat drops, effective bug sprays, and certified organic goods for an authentic earth-friendly lifestyle. </p> <p> High-Quality Vitamins and Dietary Supplements: Trusted global brands offering essential nutrients. </p> <p> Dear Wellness is thrilled to join forces with Voramit Drug Center, a top player in Thailand’s pharmaceutical industry, and works closely with well-known brands including Blackmores, Tiger Balm, SRICHAND, Propoliz, KARMART, Counterpain, Snake Brand, TROPICANA, and MUAY-Neobun, amongst others. </p> <p> For added convenience, Dear Tummy has introduced the 'You Shop, We Ship' service, enabling customers to have their buys delivered to hotels in Bangkok or directly to Suvarnabhumi and Don Mueang airports. Guests may seek assistance regarding this service at the designated You Shop, We Ship counter located close to Cashier Number 4. </p> <p> Dear Tummy operates daily between 10:00 AM and 10:00 PM, providing an additional personal assistant service for orders and deliveries throughout Bangkok through LINE OA (@dearTUMMY) or by dialing 088-971-803. </p> <p> Explore the Dear Wellness zone today at Dear Tummy Lifestyle Supermarket, G Floor, ICONSIAM, where curated wellness meets everyday convenience. </p> </p> Provided by Syndigate Media Inc. ( Syndigate.info ).

Dear Wellness Unveils New Collection at ICONSIAM’s Dear Tummy

Dear Tummy Lifestyle Supermarket presents Dear Wellness—a new hub for top-tier health and beauty items. Situated on the Ground Floor of...

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Dalkey home with sauna to unwind in after Vico Baths dip hits the market

<div> <p> As we gradually move towards becoming a society that loves saunas, picture yourself relaxing in one within the coziness of your own home following a revitalizing swim at the Vico baths. </p> <p> 96 Sorrento Road in Dalkey boasts numerous facilities that extend far past its breathtaking setting and feature a private sauna within the house. </p> <div class="jw-player-video-widget"> Today's top videos </div> <p> The residence, dating back to 1847, forms part of a tranquil row house situated in one of the most desirable districts within the city. </p> <img data-document-id="cms/api/amp/image/AA1BdZe4" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdZe4.jpg"/> <p> Enhancing its attractiveness is the preservation of numerous original features, ranging from the ceiling coving to the beautiful open fireplaces. </p> <p> Access is through a pebbled drive, and upon entering the generous foyer, you'll find two reception areas welcoming you from opposite sides. </p> <img data-document-id="cms/api/amp/image/AA1BdO3R" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdO3R.jpg"/> <p> The living room serves as a prime example of style with its ocean-blue walls and rich dark wood flooring, which enhance the house’s historical elements while maintaining a modern and up-to-date appearance. </p> <p> The space leads into a bright kitchen designed with light wooden flooring and white cabinets to maintain an airy feel. </p> <p> The floor-to-ceiling cabinets surrounding the dining space offer additional storage, with views of both the patio and the backyard. </p> <img data-document-id="cms/api/amp/image/AA1BdUwO" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdUwO.jpg"/> <p> Although the living room exudes modern elegance, the present homeowners added vibrant patterns to the additional sitting area for a playful touch. </p> <p> What immediately draws attention is the bold jungle-themed wallpaper, complemented by an egg-shaped chair in one corner, along with plush sectionals designed for lounging and enjoying television. </p> <img data-document-id="cms/api/amp/image/AA1Be4p9" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Be4p9.jpg"/> <p> Additionally, on the ground floor, you'll find an area designed for utilities. This space is set up with plumbing for a washer and includes both a gas boiler and a half bathroom. </p> <p> As you move up to the return level, you come across the master bedroom. </p> <p> The room features elegant wallpaper on one feature wall, built-in wardrobes along two others, and offers views of the rear garden. </p> <img data-document-id="cms/api/amp/image/AA1BdZed" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdZed.jpg"/> <p> Additionally, this area features an expansive shower/wet room equipped with a rain showerhead and heated towel racks. </p> <p> Climb a few more stairs and you'll reach the two remaining bedrooms, both of which are double rooms. One of these also features a cast-iron fireplace. </p> <img data-document-id="cms/api/amp/image/AA1BdSRO" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdSRO.jpg"/> <p> The exterior spaces are just as remarkable as the inside. Along with the mentioned patio perfect for hosting during summertime, the property also comes with an ample garden. </p> <div class="wp-block-image"> <img data-document-id="cms/api/amp/image/AA1BdO44" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdO44.jpg"/> </div> <p> Towards the end of the garden lies one of the home's most impressive features, the barrel sauna. It is wood-burning and fits six people, perfect for having the girls around or warming up after a dip in the Vico baths. </p> <p> Home sauna's have become quite the thing over the last five years, Jennifer Zamparelli even admitted recently she installed one for €10k in her home saying: </p> <p> 'My neighbours probably think we’re mad, though. We live in a terraced housing estate very central in Dublin, so I’m pretty sure they’ve seen us trotting down to the sauna in our robes of an evening, thinking that these two have serious notions.' </p> <p> 96 Sorrento Road is listed for sale at €2 million on Lisney Sotherby International. </p> <p> See more photos below: </p> <img data-document-id="cms/api/amp/image/AA1BdO47" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdO47.jpg"/> <img data-document-id="cms/api/amp/image/AA1BdWTc" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdWTc.jpg"/> <div class="wp-block-image"> <img data-document-id="cms/api/amp/image/AA1BdQyk" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdQyk.jpg"/> </div> <img data-document-id="cms/api/amp/image/AA1BdQyq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdQyq.jpg"/> <img data-document-id="cms/api/amp/image/AA1BdO4o" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdO4o.jpg"/> <img data-document-id="cms/api/amp/image/AA1BdQyx" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdQyx.jpg"/> <img data-document-id="cms/api/amp/image/AA1BdUxh" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdUxh.jpg"/> <img data-document-id="cms/api/amp/image/AA1BdQyC" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdQyC.jpg"/> <div class="ct-div-block"> <h3 class="ct-headline" id="headline-7-1395649"> You Might Also Like </h3> <div class="ct-div-block"> <img data-document-id="cms/api/amp/image/AA1BdQyD" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BdQyD.jpg"/> A magnificent Irish estate that featured in a Hollywood movie is now available for purchase at €6.9 million. </div> </div> </div>

Dalkey home with sauna to unwind in after Vico Baths dip hits the market

As we gradually move towards becoming a society that loves saunas, picture yourself relaxing in one within the coziness of your own hom...

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How Your Daytime Habits Are Affecting Your Sleep Tonight

<p> Sleep is vital for both mental and physical well-being - despite this, numerous individuals find it challenging. </p> <p> Currently, specialists assert that your everyday activities might play a crucial role in improving your sleep quality at night. </p> <p> Even though it might seem paradoxical, what you do—or refrain from doing—during the day can greatly affect your sleep quality at night. </p> <p> The psychotherapist and sleep specialist Heather Darwall-Smith remarked, "Many believe that issues with sleeping begin once they hit the bed; however, actually, our daily lifestyle significantly influences the quality of our nighttime rest," she explains. </p> <p> If you find yourself wide awake at 3 AM, gazing at the ceiling and attempting to coerce yourself into sleeping, cease resisting. Sleep cannot be compelled. </p> <p> Darwall-Smith, whose upcoming book titled "How To Be Awake" is set to be released soon, elucidates that sleep comprises two mechanisms – first off, your circadian rhythm , the internal body clock This informs you about when to feel alert and drowsy, factoring in light exposure, activity levels, and daily habits, along with your body’s internal drive for sleep known as homeostatic sleep pressure. This pressure is connected to a substance called adenosine, which accumulates in your brain after waking up, enhancing your desire for rest. </p> <img data-document-id="cms/api/amp/image/AA1zKdxD" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zKdxD.jpg"/> <p> The longer you remain awake and active, the more intense this sleep drive becomes," she explains. "During nighttime, elevated adenosine levels assist you in falling asleep naturally. </p> <p> Both mechanisms function collaboratively throughout the full 24-hour cycle of day and night, creating an opportunity for sleep. Without sufficient accumulation of sleep pressure or when your internal circadian rhythm is misaligned, achieving restful sleep may prove difficult regardless of your desire for it. </p> <p> Moreover, our connections with others play a role in forming our neural pathways and can affect our sleep patterns as well, she notes. "An uncomfortable discussion, lingering conflict, or the sense of being overlooked may accompany us throughout the night," she adds. </p> <p> So rather than fixating on ways to improve your sleep, turn it around and consider this: How can I stay alert in a manner that allows sleep to occur effortlessly? </p> <p> Here is her guidance on how to accomplish this... </p> <h2> <strong> 1. Rise at the identical hour daily </strong> </h2> <p> Darwall-Smith points out that your internal clock functions best with regularity. When the wake-up time fluctuates—such as oversleeping following a poor night’s sleep or varying wake times throughout different days—it disrupts the whole sleep-wake rhythm. Maintaining a consistent morning awakening helps regulate the buildup of sleep pressure, ensuring that by nighttime, your body feels primed for slumber. </p> <p> If improving your sleep is your goal, focus first on changing just one aspect," she suggests. "Establishing this particular routine will set your internal clock, clarifying times when you should be alert and periods when your body knows it’s time to prepare for rest. </p> <p> To maintain this level of consistency, she recommends adhering to a consistent wake-up schedule—even on weekends—and promptly exposing oneself to natural light upon waking (which signals to the brain that it’s daytime). Additionally, she advises against trying to compensate for missed sleep because spending additional hours in bed can reduce sleep drive, thus complicating matters for the following night. </p> <h2> <strong> 2. Begin the day with mindfulness </strong> </h2> <p> The way you start your day influences how well you rest at night. If you jolt awake to a loud alarm only to spend time scrolling on your phone before rising, your body endures a stressful reaction every morning. This pattern sets the stage for a high-stress day followed by poor-quality sleep, according to Darwall-Smith. </p> <p> Your body clock depends on distinct cues during the morning—consistent timings, light exposure, and physical activity all help stabilize this. process "To collaborate with signals appearing 12-14 hours later that initiate the countdown to sleep," she clarifies. </p> <p> In addition to rising at the same time each day, she suggests heading outdoors or positioning yourself near a window as early as you can, since exposure to morning light helps synchronize your internal clock. </p> <p> Replace your alarm with a sunrise simulator, or choose a softer sound that won’t make your heart pound, and try not to feel hurried. </p> <p> She explains: “Slowing down – taking time for breakfast, moving with intention, and starting the day mindfully – reduces stress. A calmer morning sets the tone for a more balanced day, which supports better sleep at night.” </p> <h2> <strong> 3. Let your mind take a rest </strong> </h2> <p> If you pack each hour of the day with activities and continuous stimulation, your brain doesn't get an opportunity to unwind. Consequently, when it’s time for bed, rather than relaxing, your mind becomes overwhelmed cognitively and tries to tackle all matters simultaneously — replaying discussions, incomplete chores, and lingering concerns. </p> <img data-document-id="cms/api/amp/image/AA1zGfo7" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zGfo7.jpg"/> <p> To prevent this, Darwall-Smith recommends incorporating genuine breaks throughout the day—times when you’re not browsing social media or occupying yourself with trivial tasks. Allow your thoughts to drift freely through activities like daydreaming, gazing out the window, taking brief walks sans smartphone, and establishing 'mental exit points' such as lowering the lighting, reading, doing stretches, or tuning into calming audio. </p> <p> "When you permit yourself some periods of mental rest throughout the day, your brain won't overwhelm you with thoughts at night," she assures. </p> <h2> <strong> 4. Transform daytime into something distinct from nighttime </strong> </h2> <p> If you've spent an entire day sedentary and browsing through screens, your body may struggle to transition into sleep mode, as Darwall-Smith highlights. "Sleep occurs when there's a stark distinction between being awake and at rest—but if you have remained in a low-energy, low-activity condition throughout the day, this contrast becomes less pronounced," she elaborates. </p> <p> However, you don't need intense physical activity to establish a clear distinction between day and night—Darwall-Smith notes that studies indicate even minor motions like fidgeting, stretching, or changing positions can aid in regulating your circadian rhythm and sleep drive. </p> <p> Therefore, she recommends getting up each hour, whether it's for stretching purposes or simply moving around. Additionally, she suggests walking during conference calls and discussions within meetings. She also endorses fidgeting as this represents your body's method of staying active and involved. As she puts it, "It’s your body’s way of keeping itself engaged." </p> <h2> <strong> 5. Acknowledge unprocessed emotions </strong> </h2> <p> Darwall-Smith suggests that unaddressed feelings do not disappear when we shut our eyes, and this unresolved state can lead to sleeplessness. </p> <p> She emphasizes the importance of releasing stress, taking several deep breaths, signaling your body that it's alright to unwind, and establishing a routine indicating that the day has ended—perhaps with a soothing beverage and soft lights. "Recognize whatever is present," she suggests. "You don't have to resolve every issue before sleeping; however, discovering methods to identify and manage these feelings can be beneficial." </p> <h2> <strong> 6. Settle yourself </strong> </h2> <p> If you're experiencing emotional or physical unrest, you'll stay highly vigilant, according to Darwall-Smith. "When your nervous system remains in an alerted state, it won't prioritize sleep," she emphasizes. </p> <p> Recognize what is causing your unease and try using techniques like deep breathing, weighted blankets, and grounding exercises to make yourself feel more secure, she recommends. </p> <h2> <strong> 7. Don’t chase sleep </strong> </h2> <p> Darwall-Smith highlights that the more effort you put into controlling sleep, the more distant it tends to get. Therefore, she recommends abandoning your sleep tracker if it causes anxiety, relaxing strict guidelines for your bedtime rituals, and concentrating instead on making the most of your awake time. </p> <p> "Obsessing over sleep may transform it into a performance rather than letting it remain a natural, effortless experience," she explains. </p> <p> Rather than attempting to correct your sleep patterns, aim to stay awake in a manner that allows sleep to occur organically. The objective shouldn’t be sleep itself but rather living a life that fosters relaxation and restoration. </p> <p> However, she emphasizes that if you continually face difficulties sleeping even after implementing adjustments, you might be dealing with a sleep disorder, which makes it worthwhile to consult a medical practitioner. "Should sleep feel like an ongoing fight each night, remember that you shouldn’t tackle this challenge by yourself—assistance is accessible," she states. </p> <p> <em> "How To Be Awake (So You Can Sleep Through The Night)" by Heather Darwall-Smith is released by Harper NonFiction on February 27, with a price of £16.99. </em> </p> <p> The Independent stands out as the globe’s premier source of unbiased journalism, offering worldwide news, opinions, and insights tailored for those with an independent mindset. With a vast international audience composed of people who appreciate our reliable perspective and dedication to fostering constructive transformation, we continue to expand. Today more than ever, fulfilling our purpose of driving meaningful change remains crucial. </p>

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<p> En la sociedad actual, muchos de nosotros hemos adoptado la mentalidad de que el <strong> cuidado personal </strong> puede esperar. Sin embargo, esta creencia puede llevarnos al agotamiento, afectando no solo nuestra salud, sino también nuestras relaciones y desempeño laboral. Ignorar nuestras necesidades nos impide ofrecer lo mejor de nosotros mismos a quienes nos rodean. Es fundamental entender que priorizarnos no es un acto de egoísmo, sino una necesidad para mantenernos equilibrados y saludables . </p> <h2> Reconociendo la necesidad de autocuidado </h2> <p> Durante mucho tiempo, no me consideré una prioridad. Creía que si mantenía ciertas rutinas, como ir al gimnasio, podía descuidar otras áreas como el descanso. Sin embargo, esta falta de <strong> autocuidado </strong> Me condujo a una condición de ira persistente y agotamiento continuo. Solo cuando las circunstancias se deterioraron más entendí cuán crucial es ocuparse de mis propios requerimientos. En la actualidad, trabajando como directora del bienestar, fomento la creencia en que debemos considerar nuestro autocuidado como la principal prioridad. </p> <img data-document-id="cms/api/amp/image/AA1x7SUU" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1x7SUU.jpg"/> <h2> Ajustando los rutinas de cuidado personal según tus requerimientos </h2> <p> El <strong> cuidado personal </strong> No posee una sola estructura. Esto puede cambiar dependiendo de nuestra situación personal. En ocasiones, podría significar hacer ejercicio en el gym; mientras que en otros momentos, podrían ser unos instantes de paz en nuestro hogar. Lo crucial es reconocer qué requerimos exactamente en cada instante dado. Para mí, descubrir calma se da cuando estoy tumbado en mi hamaca, lugar donde logro pensar y recargar energías. Además, aprecio mucho los ratos compartidos con mis amigos, ya que estos episodios me brindan relax y placer al vivir. </p> <h2> Aplicando el método de la técnica de bola de nieve </h2> <p> Uno de los pretextos más frecuentes para evitar hacer ejercicio es la falta de tiempo. <strong> cuidado personal </strong> Es debido a la escasez de tiempo. No obstante, gestiones sencillas pueden generar un cambio significativo. La técnica de la bola de nieve propone iniciar con movimientos mínimos, tales como tomar aire profundo durante sesenta segundos o caminar brevemente. Estos avances gradualmente pueden brindar un efecto beneficioso para nuestro estado mental y físico, facilitando así la incorporación del autocuidado dentro de nuestras actividades cotidianas. </p> <h2> Convirtiendo el autocuidado en una rutina diaria </h2> <p> El <strong> cuidado personal </strong> No debería tratarse de un escape esporádico, sino de una rutina diaria. Las elecciones que hacemos día tras día, como decidir cuándo irse a dormir o qué hacer luego del trabajo, son fundamentales para mantenernos revitalizados y enfocados. Al transformar el autocuidado en un hábito constante, nos prevenimos contra el agotamiento y estamos mejor preparados para abordar la vida con vitalidad y lucidez. </p> <h2> Motivando a los demás para que se eleven prioritariamente </h2> <p> Como dirigente, revelo sin reservas mis estrategias de <strong> cuidado personal </strong> Lo que no solo me hace más humano, sino que también inspira a otros a seguir el ejemplo. Al compartir abiertamente nuestras prioridades, permitimos que los demás se cuiden mejor. Esto no sólo es positivo para las personas, sino también para las empresas, generando un ambiente en el cual todos puedan florecer. </p>

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