A good night’s sleep is essential for overall wellbeing, a healthy immune system, and productivity. However, with stressful lives and modern-day gadgets playing havoc on our sleep schedule, it becomes imperative to follow certain guidelines to ensure a sound sleep that can leave us rejuvenated in the morning.

The sleep-wake pattern is the most well-known circadian rhythm, and it helps control an individual’s behaviors, including body temperature, hormone regulation, and metabolism. Circadian rhythms are not unique to humans as most living things have these cycles. These processes are primarily physical, mental, and behavioral changes that follow a repetitive pattern.

The circadian rhythm is normally driven by the sun’s light/dark cycle, so be mindful of your exposure to light before falling asleep and while you are asleep. Screens emit a high-intensity blue light that can keep your mind active and reduce the quality of your sleep.

There are certain things that one should avoid before bedtime, such as large meals, caffeine, and alcohol. Instead, some exercise during the day can help one fall asleep more easily at night. Regular exercise helps in regulating natural sleep hormones like melatonin. Nevertheless, avoiding a workout just before bedtime is also essential.

Taking time to relax before bed is necessary. Listening to relaxing music, reading a book, taking a hot bath or shower, meditating and deep breathing are some suggestions that can help the body prepare for rest.

It is also important to avoid sleeping in, even on weekends, to maintain a consistent sleep pattern. Experts suggest that your sleep cycle can be best managed by going to sleep and waking up at the same times every day.

According to statistics, 25% to 30% of the world’s population currently suffers from allergies and the number of people affected is increasing. Allergies are an inappropriate reaction of the body following contact with a normally tolerated substance. In response, the cells of the immune system create symptoms that can affect one or more parts of the body and be particularly disabling in daily life.

There are different types of allergy, each with its own characteristics. The most common forms are respiratory allergy (caused by allergens such as pollen, dust mites, dust and animal hair), food allergy (embodied mainly by peanuts, seafood and dairy products), skin allergy (reflected in cosmetics, perfumes and cleaning products) and drug allergy (which can generate severe reactions).

Symptoms materialize in many ways depending on the type of allergy contracted. Allergies most often cause skin, respiratory or generalized manifestations. The reactions caused can be severe and potentially fatal in some cases.

Air pollution, global warming and lifestyle are in the spotlight as potential causes

According to the World Health Organization (WHO), 50% of the world’s population will be allergic by 2050. The exact causes of this increase are not yet clearly defined, but several theories are being put forward.

First of all, there is the genetic predisposition that greatly influences the susceptibility to develop allergies. Indeed, an individual with allergic parents is more likely to be allergic himself. Air pollution is also incriminated because it would promote respiratory allergies by increasing the allergens in the air, such as fine particles, pesticides, industrial waste and dust.