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The British Invasion: Douglas Murray and Colonel Richard Kemp, Tel Aviv International Salon, Dec.21, 2023
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By GABRIEL EMMANUEL In 1964 the Beatles were banned from performing in Israel (to the Jewish state’s everlasting shame and embarrassment). Nearly 60 years later a British invasion of a different sort took place and the crowd reaction was almost like a mini Beatlemania.
Some 600 or more twenty and thirty somethings packed themselves into a meeting room at the Carlton Hotel in Tel Aviv that was meant to accommodate only about a third of that size. The featured speakers were former Commander of the British forces in Afghanistan, Richard Kemp, and author, political commentator, Douglas Murray, whose book “War on the West”(2018) quickly became a New York Times bestseller. Both Kemp and Murray have spent the past two and a half months in Israel covering the war. “I’ve almost made Aliya” quipped Kemp as the talk was about to begin. When the charismatic Murray entered the room a little late for reasons which he would come to share, the audience broke into spontaneous applause.
While Colonel Kemp has been known for years for endorsing the IDF as the “most moral army” in the world, Douglas Murray shot to fame at the opening of the present conflict with his acerbic response to an interviewer’s question as to whether Israel’s response to the atrocities of Oct. 7 could be considered “proportionate”. In a segment on British Talk TV https://talk.tv/top-stories/31465/douglas-murray-proportionality-in-conflict-is-a-joke that went instantly viral Murray responded “There is some deep perversion in Britain whenever Israel is involved in a conflict and it’s the word you just used – proportion, proportionate, proportionality. Only Britain is really obsessed with this…Proportionality in conflict rarely exists but if we were to decide that we should have this fetish about proportionality then that would mean that in retaliation for what Hamas did in Israel on Saturday (Oct. 7, G.E.) then Israel should try and locate a music festival in Gaza for instance (and good luck with that), and rape precisely the number of women that Hamas raped, kill precisely the number of young people that Hamas killed. They should find a town of exactly the same size of Sderot… and make sure they go door to door and kill precisely the correct number of babies that Hamas killed in Sderot and shoot in the head precisely the same number of old age pensioners that Hamas shot in the head on Saturday…Proportionality in conflict is a joke,” spurned Douglas adding, “that it is only the Israelis that when attacked are expected to have precisely a proportionate response.”
Given the British gentlemens’ philo-semitic reputations the audience broke out with mixed laughter and applause when the two were introduced as the “two most beloved “Goyim” in all of Israel. Non-plussed by the off-colour moniker, Kemp stated proudly that “I am also an extremely talented “Shabbat Goy” the result of having been residing in a hotel with many displaced persons from Kiryat Shmona “who have used my services quite extensively.”
Asked by another Brit, moderator Deborah Danon, what drew each of them to supporting Israel in a topsy turvy world that was largely hostile towards the Jewish State, each had similar reasons for doing so. “I was taught when I was very young to know right from wrong,” said Kemp, “and it’s my duty to support those who are right. There is no question who is in the right in this fight,” he added.
Moreover, underscoring his 30 years spent fighting terrorists in Afghanistan and Iraq Kemp felt duty bound “to do what little I can do to help fight this fight with you because it’s not just your fight it’s a fight for Western civilization; the same ideology that’s attacking you now has attacked us in the past and will intensify its attacks in the future.”
Apologizing for his late entrance for having been held up in an interview on the Piers Morgan show (“It’s quite hard to get Piers to stop talking”) Murray offered another reason responsible for drawing him over to Israel’s side. “Aside from my love for this country and its people,” he said, “I also see something which I think any writer or journalist should see and get very annoyed by, which is lies. When it’s lies about an entire nation and people, when I hear someone like this blowhard I heard earlier (on Piers Morgan, G.E.) accusing Israel of ‘genociding’ the Palestinians, I can’t sit here and not say something. I’m not going to allow these canards, smears and lies and defamation to just go on…I don’t like lies being told and Israel has been on the receiving end of some of the biggest, longest, deepest and most wounding lies of our era,” said Murray. Demonstrating his effortless ability to deftly cross over from political commentary to artful literary imagery he caps the thought with finesse: “So I believe in the simple cause of “moral hygiene” that it’s necessary to try and clean some of that up.”
The moderator then asked a pertinent question: “In a world of Tik Tok where Jesus is Palestinian, do you wonder if this is just a Myth of Sisyphus syndrome where you are just pushing that rock up the hill and do you ever ask yourself just what’s the point?”
“Never, actually,” Murray replied emphatically. “Even if it was the case what option have you got? Just to sit at the bottom of the hill and get crushed by the rock?” he asks rhetorically.
Despite the omnipresence of social media in the world, where lies are able to “rocket around the world” Murray holds fast to a different view. “if you live in a world where 99 lies are being told and one person tells the truth, the truth will win,” he asserts and gives the example of writers such as Aleksandr Solzhenitsyn whose work was effective in bringing down the entire Soviet Empire. “The validity of a truth in an era of lies cannot be underestimated,” he says.
From the topic of lies it was an easy segue to Hamas battle figures. “I don’t know what the latest exaggerated figure is from Hamas about the number of people that have been killed in Gaza” says Kemp, “I just know that it has to be defeated. If it means that a very large number of people whether military or civilian have to die in that process then unfortunately that’s the case because no sovereign, democratic state can exist under this threat so it must be eliminated, it’s as simple as that,” states Kemp in a no nonsense, tell it like it is, military analysis. Despite the unreliability of figures Kemp posits that based on the figures he’s received from Israeli sources of 8,000 or 9,000 or more have been killed from Hamas and Islamic Jihad, which would represent about 30% of the total number of terrorists. “That’s a very significant proportion,” he says, “that’s in excess of 30% of their fighting capability. The whole edifice then begins to crumble and I think we’re going to see that,” he says with conviction.
“I’ve been in Gaza on a number of occasions. I’m deeply impressed by the IDF combat effectiveness. This is going to come down at some point,” Kemp says quite bluntly.
Kamp makes regular visits to the soldiers in hospital and knows the tragedy of war from close up. “Tragically, many Israeli soldiers will die and have died already,” he concedes, “but they will undoubtedly prevail in the end.” He contrasts the irony with Hamas: “They want the I.D.F. to kill their civilians. They want as many civilians killed as possible because that then provokes the inevitable international demand for ceasefire, condemning Israel for War Crimes,” he concludes while shaking his head at the anticipated perversion of justice.
Asked about pressure from the United States, Douglas Murray elucidated his view that “You should be courteous to your allies but not subservient to them,” earning a strong round of applause. “The future of this State, of the Jewish people must be in the hands of the Jewish people,” he continued.” It cannot be in the hands of anyone else. It cannot be in the hands of people who, for instance say the day after the massacre of October 7th that this is why we need to double down on the two state solution. It just can’t be in the hands of people going at that kind of slow speed”, he says.
Had the events of Oct.7th happened in the U.S.A., Murray points out, proportionately over 120,000 Americans would have been massacred on one day. “Nobody can tell me that the Americans would have listened to anyone then, nor should they, “he adds. The one potential outcome of the war that Murray absolutely rejects is that the situation might return to the status quo ante of October 6th. “Israel must be allowed to win,” he asserts. “It cannot simply always be encouraged to fight for a stalemate.” Regarding the as of yet unresolved situation with Hezbollah, Murray poked fun at the thought that we will all have to relearn the map of the North and become experts again on the Litani River. “Since 2006 it’s just been a replay of the same thing,” he says. “It just feels like Groundhog Day,” he quips to the amused young people in the room. And then in a more somber tone: “Anything other than actual victory by the Israelis in this conflict is unacceptable because all of these efforts to make Israel fight into a stalemate will simply prepare the groundwork for the next war and this country deserves not to be forced into perpetual war,” he emphasizes.
According to Colonel Kemp’s analysis much of what has transpired in the world in terms of instability with the Ukraine and now Gaza has to do with a weak image projected by President Joe Biden. On the other hand, Kemp considers that Biden has been strongly in favour of Israel and the U.S. unlikely to pressure Israel to desist its military operations. For this dichotomous view Kemp actually earned applause from both Biden supporters and detractors.
The moderator brought up the tragic issue of the three hostages who had been mistakenly killed by Israeli troops. Douglas Murray reflected on the incident and said that he was genuinely shocked by “the lack of empathy for Israel internationally”. A glaring example of such a lack of empathy he suggested could be found with the posters of the hostages in various cities around the world. What followed was another of Murray’s innovative insights: “If you put up a poster of a missing cat or dog in your neighbourhood you would not expect anyone to rip it down,” he matter of factly suggests. “And if anyone did rip it down you would think that person was subhuman. You would think what kind of a sick person are we dealing with here?” he asks. “And this wasn’t dogs or cats. These were Jewish children. And in city after city sociopaths tore down these posters…This lack of empathy has been there since the day (Oct.7th G.E.) itself. And the media treats it as more evidence of the brutality of the Israeli soldiers – they even kill their own! Imagine the lives of those soldiers who shot those three hostages, how they must have felt. And yet instead of recognizing what a tragedy that is for everybody involved they use it as a weapon against Israel!” Murray’s damning condemnation resounds through the packed but quiet room. “That really has slightly startled me in this conflict,” he continued to reflect in an afterthought.
The door was left open for a little humour when the Moderator, in her last question, asked about the Day After. Colonel Kemp was first to pick up the gauntlet: “I think we need a two state solution with the United Nations supervising it,” he said without flinching and with a stiff British upper lip to boot which held tightly in place until the audience stopped laughing. And then more seriously his sober insight: “The I.D.F. has no option, whatsoever, apart from to stay in control of Gaza from now on. It doesn’t matter what anyone else thinks; it doesn’t matter what President Biden might wish to happen…What is absolutely certain is that the I.D.F. must maintain security control of Gaza. It means either a permanent IDF presence inside the whole of Gaza or it means the creation of a one or two mile buffer zone on the inside of the Gaza border which no one is allowed to go into and which the I.D.F can police.”
Kemp had nary a kind word to say about the folks on the other side:”The reality in Gaza is that the vast majority of the population of allegedly innocent civilians support Hamas, even when they see the horrors that Hamas has brought on them, they still support Hamas . And there will be efforts to have a Hamas 2,” the Colonel warned.
Murray concurs that it is a “very bleak necessity” but that Israel will need to stay in Gaza. For how long? “Call me a pessimist,” says Kemp, “but I would say forever.” Like his colleague, Murray also spends some of his days visiting the wounded in hospitals. On a recent visit he met one of the victims, a farmer, from a border Kibbutz who had lost his wife, son and both of his legs in the Hamas attack of Oct.7th . “He said something that has really stuck with me,” Murray recalled, “He said, ‘I have been a leftist all my life. I now want to look out on nothing but potato fields from here to the Mediterranean.’ Who can risk living beside these people? Nobody else in the world would be expected to have to put up with that. I don’t think the Israelis have to be an experiment test case either. I think you should have the right to live in peace and to know that the border you have does not contain genocidal maniacs on the other side who wish to kill you all.”
In the question period which followed, Murray was asked what changes he would like to see in present day Britain. “Obviously the first thing I’d do would be to make Richard Kemp Minister of Defence,” he suggests to uproarious laughter from the crowd. “I assume you’ll be Prime Minister, will you,” Kemp shot back. Feigning humility, Murray wistfully demurred saying only, “If the nations calls…” Presumably, they may one day.
Getting more serious Murray took aim at the “appalling” pro Hamas demonstrations which took place in London and included one on Remembrance Day. “I think it’s been shameful,” he said. “I want no Hamas supporters in my country. And that’s quite easy to arrange in my view,” he added making reference to a case in point of Muhammud Sawalha, a key Hamas terrorist from the West Bank who subsequently obtained British citizenship. “To get a British passport you must, among other things sign a form that says you are a person of good character. I submit that he is not a person of good character,” said Murray, “and that he lied on his form when he said that he was. I would like to see his citizenship stripped and I would like to see him deported and to try his luck in Gaza.” On a humorous roll, Murray recalled the case of a young lady whose British passport was recalled when she returned from having joined Isis and tried to pretend – once the Caliphate fell apart – that she didn’t know that they were actually a “murderous, head-hacking group” and besides, “we all make mistakes”. She shouldn’t get her passport back argued Murray maintaining vociferously that “If you’re with an Islamist death cult you should not be allowed to be in Britain.”
Colonel Kemp fielded a question about another hot potato issue, that of missiles being fired from Yemen which no one seems to be doing anything about. “Yemen has been firing missiles into Israel since the war began including the first ever in history engagement in space when a Houthi ballistic missile was intercepted by an Israeli Aero missile outside the earth’s atmosphere. They’ve been firing numerous missiles and drones towards Israel, all of which have been shot down.” Unless a message is sent soon to Yemen and Iran by the U.S. Kemp warns that war in Lebanon will be inevitable.
A visiting American Major with a pronounced Midwestern drawl asked Colonel Kemp if he could explain the concept known as “the fog of war”. “It’s an extraordinary thing that doesn’t apply anywhere else in life,” said Kemp, “you have very often young, inexperienced soldiers in the reserves with a limited amount of recent training and then suddenly they are thrown into Gaza which I would say is one of the most treacherous and demanding battlefields that anyone has fought on in the history of warfare. And they’re expected to always make the right decision. That simply cannot happen. We all make mistakes. And that’s when nobody is shooting at us. Nobody is trying to kill us. We haven’t suffered lack of sleep for days on end, we’re not cold, hungry, we’re not terrified and yet we still make mistakes. So how can these guys not make mistakes? And the enemy is trying to fool you all the time, trying to make you think that the reality in front of your eyes is not the reality in front of your eyes. And the difference is when a soldier makes a mistake very often people die as a consequence.” The reference that was embedded on most peoples’ minds was the recent tragic killing of the three Israeli hostages by friendly fire.
Murray was asked about the effect of “hasbara” (P.R. G.E) in the current war. “I believe they should be given some credit for they have done a better job that any time previously that I have been covering since 2006”, he said. Taking the Al-Shifa hospital as an example, Murray pointed out that Israel “got on top of it very fast” like releasing the closed circuit TV footage of the hostages being led in to the hospital and showing the weapons cache that was discovered there. But at the same time, he underscores why not even the best P.R. may succeed in certain circumstances. “The minute they show that the hospital has an arms dump inside it and has a load of kalashnikovs and grenades , Jeremy Bowen of the BBC goes on and is asked about it and says, ‘well, it is not inconceivable that the kalshnikovs belonged to the hospital’s security department’. On the television the next day I said, ‘yes, and it’s possible the grenades were for the cardiology department’.” Murray’s point is well taken. No matter how strong the evidence is, it is not necessarily strong enough to overcome bias.
Kemp concurs, “This extraordinary propaganda campaign against Israel – everything that Israel does is wrong. For the past 10 years the BBC has not allowed me to speak on any program about Israel. Any other security issue, any other country I’m on all the time on the BBC just not about Israel. I got a call a few weeks back asking if I would do an interview about Israel. I almost fell off my chair,” recalls Kemp. “Then I realized what was going on. They had been heavily criticized and were under a lot of pressure for their lies about Al-Alhi hospital attack (where Israel was wrongly blamed for the bombing, G.E.) They felt we need to show how broadminded we are, so we’ll even get this extremist Kemp on to speak. So that’s how I became a human shield for the BBC”, Kemp concluded with a wry smile.
In a final story, also about the BBC, Kemp relates that he was once invited to the BBC studio in Jerusalem to do a number of interviews. In the interview which was live from London he was asked why the IDF were so keen to send in ground forces to Gaza. I explained “they don’t want to go in on the ground, they know the problems with that. So I was asked then why do the politicians want to go in on the ground. I said they don’t. I’ve spoken to them, the Prime Minister, the Defence Minister they will only go in if they have to. The interviewer was completely stumped at this and all he could say was, ‘yes, but you’re a Jew’. Now how do you answer that,” Kemp asked incredulously. Do I say in a belligerent tone, “how dare you accuse me of being a Jew!?” But instead I said simply, “I don’t have that honour.”
“If I can just say something” interjected Murray, “about the youth of this country. So young! So brilliant! So vivacious. I met a young woman the other day of 21 who was an expert on Yemen! Why her contemporary in America is being educated to become stupid and wicked!” his observation met by peals of laughter. Then more seriously, “I have been so moved by these young people. They will be an example not just to Israel but to the people of the world. And if I may leave you with one last thought,” he continued. “I know this period is incredibly troubling, disturbing, upsetting and much more for the people of this country. I think the country is still going through a trauma, trying to work out what was done to you in October. You asked at the beginning why we do this. I would just say whether I can answer it or not, it is the honour of my life to be standing in alliance with you.”
The evening done, the young people rushed the small stage to take selfies with both fine gentlemen. Douglas Murray and Colonel Richard Kemp. Two of Israel’s most beloved friends, indeed.
Gabriel Emanuel is a former Winnipegger.
An edited version of this article first appeared in the Jerusalem Post, December 29, 2023 .
Features
Skipping breakfast: Does it help you lose weight or is it bad for your health?
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Breakfast is known to be an important meal – and yet many people leave the house without it. But what are the consequences for your health if you skip breakfast?
Whether it’s because of time pressure, to lose weight or because you’re not hungry yet – many people skip breakfast in the morning. There are different opinions. But to really have full energy for your next round at Betamo casino Canada you better not skip this very important meal.
Skipping breakfast: A good idea to lose weight?
Skipping breakfast is a common weight loss tip. Provided that you save the calories for breakfast and don’t eat them with another meal. This assessment is supported by studies:
A meta-analysis from 2023 found a significant correlation between skipping breakfast and a reduction in body weight.
A study from 2020 shows similar results: Skipping breakfast had a slightly positive effect on weight loss.
Another analysis from 2019 also shows that the study participants who skipped breakfast had a small – but significant – weight reduction of just under half a kilo.
However, these studies only show slight effects on weight and appetite. What’s more, some of the scientists also point to negative effects.
Skipping breakfast: What speaks against it
There are many voices that clearly speak out against skipping breakfast. For example, Anja Bosy-Westphal, President of the German Society for Nutritional Medicine, told Zeit magazine that skipping breakfast does not help to maintain lost weight in the long term. “People who skip breakfast for a long time are more likely to be overweight,” explains the expert. The effect persists even if other unhealthy habits are ruled out as the cause.
Skipping breakfast increases the risk of diabetes and obesity
In order to maintain your weight and eat healthily, you should therefore eat breakfast. Bosy-Westphal goes on to explain that glucose and energy metabolism work less efficiently in the morning. “If I eat the same meal once for breakfast and once for dinner, the blood sugar level rises less in the morning.” On the other hand, more calories are burned immediately after eating.
In the evening, the effect is reversed and we store more energy. The expert is generally in favor of never skipping a main meal. However, if someone “absolutely” wants to do this, for example because they are intermittent fasting, she says it should ideally be the evening meal.
Eating breakfast regularly has a positive effect on blood sugar levels and prevents diabetes. Conversely, according to Bosy-Westphal: “The more often you skip breakfast, the higher the risk of developing diabetes”. This is because eating early in the day helps the body to adjust the metabolism correctly and reduces the risk of obesity and metabolic diseases.
Increased risk of cardiovascular disease
Another negative effect associated with skipping breakfast is an increased risk of cardiovascular disease. A study from 2023 shows: A late first meal of the day (for example, by skipping breakfast) is associated with an increased risk of cardiovascular disease. Every hour later (9 a.m. instead of 8 a.m.) increased the risk by 6 percent.
Skipping breakfast to lose weight: A good idea?
Whether skipping breakfast really helps you lose weight is controversial – some experts even suspect the opposite. At the same time, the scientists point out that breakfast is not the only thing that matters. This is because the participants who ate late drank more alcohol, went to bed later and ate more irregularly compared to those who ate early.
Skip breakfast: This is the recommendation of the DGE
The overall study situation is not clear. The results are partly limited by methodological weaknesses such as small study sizes and the fact that physical activity was not recorded. The German Nutrition Society (DGE) therefore does not currently give a clear recommendation as to whether skipping breakfast helps with weight loss or not:
At present, no scientifically validated statement can be made regarding the relationship between meal frequency and body weight regulation in healthy adults, so the German Nutrition Society (DGE) makes no recommendation in this regard. The energy balance is decisive for the development of body weight.
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How often you should cycle per week to get fit
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Cycling is an excellent way to get or stay fit. But how often, how long and how intensively should you cycle to achieve this?
What does it actually mean to be fit? The word “fit” means nothing more than “suitable”. However, we generally understand “fit” as a certain level of training that is not only healthy, but also makes many everyday things easier for us – for example, just catching a streetcar or playing tag with the children. Last but not least, basic fitness can be a basis for more ambitious training or sporting goals (a long bike ride, a 10-kilometer run or similar).
Cycling is basically a very good way to get or stay fit, as it trains our endurance and most major muscle groups, is easy on the joints and, in terms of intensity, is easy to control. Numerous studies also show that cycling is healthy and a good option for building up fitness. But who should cycle how often and for how long is very individual and depends above all on the current state of training and health. So you will be calm after and can focus completely on National Casino.
This is how often and how fast beginners should (be able to) cycle
Let’s assume that you want to do something for your fitness again after a long break from sport. The best way to start is to take stock: grab your bike and go for a ride to see how long you can keep going and at what pace. If you haven’t exercised for a very long time or have never done so regularly and/or suffer from pre-existing conditions, you should check with your doctor beforehand whether and how much strain you can put on your cardiovascular system.
After taking stock, you should start training slowly. In the beginning, it is enough for beginners to cycle on flat terrain for 20 to 30 minutes about three times a week.
Now for the right intensity and the right pace: For (re)beginners, the following applies: If you still have just enough air to keep yourself entertained while riding, then you’re on the right track. If you want, you can of course also train with a heart rate monitor, where the target heart rate for most people is around 120 to 130 beats per minute. However, as the exercise heart rate is very individual and depends on many factors such as age, training condition, etc., intensity control via the “conversation test” works at least as well.
If you are riding on flat terrain, you will probably reach a speed of around 18 to 20 kilometers per hour in calm conditions.
Building fitness means building new habits
This training area is called the foundation area, by the way, and this is precisely your most important goal: laying a solid foundation for your fitness. Continuity is crucial, especially at the beginning – so really try to cycle three times a week – even if it’s only 15 minutes, that’s still better than not cycling at all. This will help you get into a steady rhythm and each time you cycle it will be easier for you to get going.
According to studies, it can take up to three months for new habits to become so integrated into your life that you find them as easy as brushing your teeth – so keep at it!
If you then have no problem sticking to the basics for around 30 to 40 minutes three to four times a week, you will have built up a solid base level of fitness. This will also help you achieve the WHO’s recommended exercise target of at least 150 minutes of exercise per week. Once you have reached this basic level of fitness, you can of course always increase your training, depending on your goals.
Combining cycling with strength training
Cycling is very good endurance training. However, it is also important for our health and fitness to train our strength. Otherwise, as we get older, we lose muscle mass, which can lead to back pain and the like, but also promotes weight gain – because muscles use energy and therefore calories even at rest. Strength training also improves your performance on the bike.
All it takes is 10 to 15 minutes two to three times a week. And you don’t have to go to the gym or buy any equipment. Classic exercises such as push-ups or squats are very effective and anyone can easily do them at home.
Tip: There are many practical apps with short workouts that strengthen the entire body, for example the free app Seven – 7 Minute Workout (for Apple or Android devices). It gives you suggestions for exercises and – especially important for beginners – shows you the correct exercises to do.
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Sleepmaxxing: Sleep better with these tips
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Sleepmaxxing is trending on social media: targeted tricks and habits are designed to make your sleep as restful as possible. We explain what the hype is really about.
If you’re active on social media, you’ve probably heard the term “sleepmaxxing”. At the end of 2024, this tag already had 98.6 million posts on TikTok. This term, which literally means “maximizing sleep”, i.e. “getting the most out of your sleep”, is all about getting the perfect night’s sleep. From an optimized sleeping environment to the ideal evening routine, nothing is left to chance with Sleepmaxxing – all for the purpose of perfect nightly rest for your next round of TonyBet Canada.
Sleepmaxxing – what really works?
As is so often the case with health tips on social media, the Sleepmaxxing methods should also be taken with a grain of salt. Most of the popular tips for better sleep are not scientifically proven and will definitely not be the panacea they are promoted as on TikTok and the like.
However, some behaviors can actually help you improve your sleep quality or fall asleep faster. Here are some tips that can help you sleep better.
1. evening routine for better sleep
Fixed bedtimes and other rituals can benefit the quality of your sleep. Regular rituals help your body to adjust better to sleep. You can try out these methods, for example:
- Fixed bedtimes: If possible, go to bed at the same time every day and get up at the same time – even at the weekend. This stabilizes your sleep rhythm and the hormone balance that controls your tiredness.
- Avoid screens in the evening: The blue light from cell phones, laptops and televisions inhibits the production of the sleep hormone melatonin. Put your cell phone away at least an hour before going to bed and try using blue light filters if you like.
- Relaxation rituals: Reading, meditation or a warm shower can help you to calm down more quickly.
- Sleeping tea instead of caffeine: Avoid coffee or energy drinks in the evening. Instead, opt for herbal teas with valerian or lavender.
2. create the ideal sleeping environment
Your sleeping environment can have a major impact on the quality of your sleep. Your environment has a big impact on the quality of your sleep. With a few adjustments, you can significantly improve the conditions for restful sleep:
- Darkness: Sources of light at night disturb your internal clock. Darken your bedroom as much as possible or use a sleep mask.
- Quiet: Noise can interrupt your sleep. Earplugs or a white noise app can help combat noise.
- Cool temperature: The optimum sleeping temperature is between 16 and 19 degrees Celsius. You should briefly air your bedroom twice before going to bed.
- Comfortable mattress and pillow: A sagging mattress or the wrong pillow can massively affect your quality of sleep. Make sure your back and neck are well supported and find the right type of mattress for you.
3. diet and exercise for better sleep
Those who live healthily also sleep better: diet and exercise can influence your sleep. Diet and exercise also have a major influence on your sleep. The following tips can contribute to a healthier sleep:
- No heavy food before sleep: fatty or highly seasoned foods can put a strain on your digestion and disrupt your sleep.
- No alcohol to help you sleep: Although alcohol makes you tired, it worsens the quality of your sleep and makes for restless nights.
- Regular exercise: Exercising helps you to sleep better – but intensive training directly before bedtime can keep you awake. It’s therefore better to schedule your workout for the morning or afternoon.
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