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5 tips to reduce stress in no time

1. SURROUND YOURSELF WITH GREEN If you don't have an hour to the nearest park to lose precious time, go to nature. But bring nature into your home as well. Equip your room with pretty evergreen houseplants. They will clean the air, produce oxygen and are a joy to look at. A Japanese study that found lower levels of stress and anxiety among those who had houseplants on their desks after one month is just one of many that confirm that looking at greenery relieves stress, reduces fatigue, and improves mood and performance. 2. CHEW GUM A number of studies from the past decades prove that chewing gum reduces stress at work and during studies. Chewing gum is recommended for university students during exam period. In addition, British psychologists claim that chewing gum also strengthens memory. Students who chew gum while studying remember the material better, but are also more focused and more responsive to external stimuli. 3. SMILE AND LAUGH With each smile, the brain produces a new series of neuropeptides. These are nerve proteins that take care of the proper communication of cells in the body and ensure that you function well in general. In addition, each smile will increase the amount of endorphins and useful neurotransmitters, which are indispensable when dealing with stress: dopamine and serotonin. Dopamine will give you motivation and serotonin will give you confidence. Rely on your own smile! 4. FORGET THE ALCOHOL Stress tempts us to reach for a glass of wine or a bottle of something sharper. It has its own logic, it works in the short term. After consuming alcohol, the human body flushes out endorphins and serotonin, and we feel good. But whether we like it or not, alcohol is an addictive drug. This means that if we repeat it with him a few times, we will already need him to regulate stress. Without it, not only will it not work, but it will even be worse. Even a small addiction increases anxiety when the body lacks the drug, i.e. alcohol. 5. MEDITATE Meditation really works. You need a quiet environment in which you can sit comfortably, pleasant music and soothing candlelight will help. On YouTube you can find relaxing mixes with binaural beats that deepen the level of meditation. Beginners often make the mistake of forcing themselves to relax the mind. Don't do that. Be positive and kind to yourself. Let your mind float freely in thought. If you are sufficiently attuned and surrounded by a suitable environment, the mind will calm itself. Suddenly, you will find yourself concentrating only on your inhalation and exhalation... Ten minutes of meditation will strengthen you every time you need to focus and get rid of stress quickly. BONUS: Use Stress free Natural-based Stress Free vegan capsules are intended for immediate stress reduction. Stress Free calms the mind and relaxes the body . It will enable you to function fully even in difficult situations.

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5 sleep tips that will help you wake up refreshed

1st tip: Avoid caffeine - coffee, black tea, Coca Cola and energy drinks - 8 hours before bedtime. For example, if you go to bed at 11:30 p.m., have your last caffeinated drink at 3:30 p.m. 2nd tip: Do not eat 3 hours before going to bed. Going to bed while your body is digesting is not a good idea and will make it harder for you to fall asleep and stay asleep. Do you go to bed at 11.30pm for example? Have your last meal around eight o'clock. 3rd tip: Limit blue light 2.5 hours before bed. This is mainly emitted by our beloved monitors - laptop, mobile phone, television. Blue light reduces the production of melatonin and then we don't want to sleep, even if the clock shows late evening. 4th tip: 1 hour before going to bed, air out the bedroom for at least 15 minutes. The ideal temperature for falling asleep is around 19 °C. 5th tip: Even if it's cold outside, don't sleep with the heater on. This unnecessarily dries out the air, you will have trouble breathing, and therefore also trouble sleeping. Better to flood during the day and turn off the heating at night.

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What is your chronotype and how does it affect your sleep and productivity?

If you are not completely familiar with the term chronotype, know that you have definitely come across it before. If someone has ever told you in your life that you are an early bird or a night owl, they were partly describing your chronotype. What is a chronotype? Chronotype is a genetic predisposition to a certain schedule that our entire circadian system follows. But it's not just that birds wake up early, it's that all their hormones kick in earlier than night owls. Chronotype is not just a general system that pigeonholes people according to their sleeping habits. There is actually a solid science behind chronotypes. There is something called genetic expression of PER3. If you have this gene short or long, it means you are a night owl or an early bird. Unlike our circadian rhythm, our specific chronotype is not influenced by any external force other than genetics. This is why it is so important to work with your chronotype rather than against it if you want to be as rested and productive as possible. A sleep routine is what makes quality sleep. It is important to know that the chronotype changes as life progresses. Science says you can't change your basic biological chronotype, but as the organism evolves, everyone goes through all the chronotypes in their lifetime. Many people turn into early birds as they get older. What chronotypes do we know?  We already know about early birds and night owls, but in reality, people fall into four chronotypes, which indicate a person's ideal schedule based on their unique internal clock. These chronotypes are Dolphin, Lion, Bear and Wolf. Dolphin - According to research, it is most difficult for dolphins to create a set sleep schedule that suits them. People with the dolphin chronotype tend to be very sensitive sleepers who are often easily disturbed by noise or light. From the survey of Dr. Breuse, with more than 1.3 million respondents, found that dolphins have an excellent window of productivity between 10:00 a.m. and 2:00 p.m. Leo - The most apt summary of Leos is "early to bed, early to the feet". People with a Leo chronotype tend to wake up early in the morning and their most productive hours are before noon. Leos like it best when they can start their daily to-do list right away, get things done early and not put them off. Leos tend to fall asleep around 9pm and 10pm. Bear - It is definitely one of the most common chronotypes. In fact, about 55% of the population falls under this chronotype. The sleep-wake cycle of bears is in sync with the sun, so it is more natural for them to wake up and go to sleep with the sun as well. People with a bear chronotype are generally most productive around noon and begin to experience a drop in energy in the late afternoon. In the early evening they need to go to sleep. Wolf - The wolf chronotype was named after their way of life. Wolves, as you know, are nocturnal creatures and hunt mostly at night and during late evenings. This means that even people with a wolf chronotype will be comfortable getting up later. Wolves will be most productive between noon and 4:00 p.m. In the evening, they can feel a rush of energy. Final advice Never fight your chronotype - use it to your advantage! Optimize your sleep-wake cycle and consequently maximize productivity. In addition, our #1 for quality sleep product Sleep can help you get a perfectly restful sleep.

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Binaural beats - magical tones for peace of mind and better performance

We all know the power that sounds have over us. Tones and melodies affect our balance, ability to concentrate and can improve health. Buddhist monks already knew how to recognize frequencies that work more deeply than others. They used them during meditations, for relaxation and when working with consciousness and mind. Even more effective are the combinations of frequencies that create binaural beats. How it ripples in our brain As our brain works, an electromagnetic field is created around it. On the EEG, we can measure how the frequency of the brain's electromagnetic field changes as a result of the activity of the neurons. When we are more efficient and think more, the brain emits waves in the range of 40-100 Hz. When we relax and chat with friends, it vibrates more strongly at frequencies of 8-40 Hz. The so-called alpha waves (8–12 Hz) were measured in resting people as early as 1929 by the German psychologist and inventor of EEG Hans Berger. He found that as people's activity increased, additional waves would be added, which he labeled beta . Individual parts of the brain, such as the prefrontal cortex just behind the eyes, emit different frequencies during different activities. Although the principle of brain waves is common to all of humanity, we are slightly different from one another in terms of structure and exact values. Our brain waves help us understand why we get along with someone and why we don't. Don't make waves "Getting on the same wavelength" is not as empty a saying as it might seem. When our brainwaves are too different, we are literally "out of sync". Interference is a phenomenon that occurs whenever two or more waves meet. Waves that harmonize with each other are so-called coherent - i.e. compatible. And we are either compatible or not. Brain waves correspond to temperament, they differ between introverts and extroverts and with different emotions . The brain waves of people talking and listening to each other synchronize . Coexistence thus promotes mutual understanding, the result of which can be greater compatibility and a more similar perception . Brain waves - the frequency of our performance Alpha waves - 8-12 Hz - well-being, relaxation, positivity, social interaction; during the day, among people Beta waves - 14-30 Hz - concentration, good cognitive and analytical skills, increased anxiety; during the day, during learning and work performance Gamma Vny - 30-100 Hz - high awareness, intuition, focused attention, hypersensitivity; during shock performances, in stressful and crisis situations Delta waves - 1-4 Hz - sleep, anti-stress effect, healing processes, essential for long-term memory; bduring NREM sleep Theta waves –4–8 Hz – meditation, dreams, creativity, relaxation; in REM stages of sleep and during meditation Some details about brain waves are still hidden from neurologists and psychologists, but it has already been discovered that the frequency of alpha waves decreases with aging already after the age of twenty, that they are affected by drugs and alcohol, and we also know for sure that we can modulate them externally, and thereby improve our performance and peace of mind . And that's exactly what binaural beats do. Binaural beats Binaural beats are sounds that the human ear creates by itself when listening to two different frequencies in stereo. Each note has its own unique frequency, which indicates its pitch. In order to create a binaural beat in the brain, two tones must not be more than 30 Hz apart and must be received in stereo by each ear separately, and they must also be tones with frequencies up to 1000 Hz.  A single-bar C has a frequency of 261 Hz, a single-bar D, which is a tone higher than C, a frequency of 294 Hz. The difference between them is 33 Hz, so listening to them in each ear does not produce a separate binaural beat (data is rounded). If, however, instead of a single-bar D, we used a single-bar Cs in the other ear (i.e. just a semitone above the C), we would get a difference of just over 15 Hz. We created a binaural beat. Binaural beats were first introduced to the public by biophysicist Geral Oster in 1973 . But already 150 years before him, the physicist Heinrich Wilhelm Dove discovered that when a person listens to slightly different frequencies with each ear separately, he has the ability to create an illusory, completely new sound - a beat. It is actually a frequency response, diffraction , which is created by vibrations in the skull. This sound, the tone that forms in the brain, this "third" frequency/vibration is healing. On the same principle, the ear creates it when drumming in space, which was once used by shamans during tribal rituals to achieve a healing trance. The result of listening to binaural beats is a better cooperation of neurons, which improves the health of the organism and its psychological balance. In addition, some believe that their brain moves to higher levels of consciousness, which is what the actors of ancient rituals were also convinced of. Oster revealed to humanity the enormous potential of binaural beats for treating anxiety, pain, improving memory, concentration and mental balance . Why are binaural beats healing? When listening, the brain reacts with the so-called frequency following response (FFR) . This means that there will be broad stimulation of neural circuits and synchronization of brain waves. In addition, the difference frequency of the binaural beat (up to 30 Hz) is related to the frequencies present in states of deep relaxation and deep sleep. The result is therefore a general relaxation similar to meditative states, a reduction in stress, but also less pain. The process the brain goes through while listening is called brainwave entrainment. It can also be achieved with some visual effects (a certain type of flashing) or electrical stimulation, and it can also be trained with neurofeedback. For better sleep and focus, but also for better relationships with people Tuning brainwaves with binaural beats reduces nervous tension, harmonizes the transmission of impulses between neurons and allows the brain to work better. Synchronization also leads to better social interaction. According to users and according to studies, the most noticeable effect of binaural beats is: reducing anxiety better stress management greater concentration deeper sleep l better memory positive thinking more bearable pain deepening the ability to meditate alleviating ADHD symptoms helping children with problem behavior Binaural beats have been successfully used as a substitute for anxiolytics (drugs against anxiety and phobias) in preparing patients for surgery , and some studies suggest that they could also positively influence cognitive abilities (learning) . Listeners also mention higher creativity or better intuition. The intensity of the binaural beat is affected by the size of the skull, the shape of the ear canal and the nasal and oral cavities. Individuals who suffer from epileptic seizures must be careful, for them all methods of brainwave entrainment are a risk. How to listen to binaural beats Definitely with headphones. In normal listening, this is the only reliable way to get the sound to each ear truly separately. If you skillfully set up drummers or speakers in a larger space, you can also achieve a binaural beat. But in normal conditions (for example in a room) without headphones, the frequency is mostly composed before it reaches each ear separately. The type of headphones does not matter. How to choose on YouTube Making binaural beats electronically isn't difficult, YouTube is full of it for free (search for "binaural beats"). Most authors work with frequencies aimed at a specific goal - concentration, study, relaxation, sleep... It is usually stated in the title, you can choose accordingly. Creation is based on the effect of frequencies on human brain waves, as we write about them in the introduction. Binaural beats in recordings are often complemented by isochronous pulses - this is the repetition of the same frequencies, which probably also contributes to the synchronization of brain waves (brainwave entrainment, they are the subject of ongoing research). Some of the allures of binaural beat songwriters - such as entering the fifth dimension of higher consciousness - are not entirely based on scientific research... But you may not care. Binaural beats are a proven and increasingly detailed biohacking method and certainly one of the significant supporting solutions to a number of typical problems of today. It would be a shame to let them lie idle.

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Four variables for perfectly restful sleep

When people talk about getting the perfect amount of sleep, they tend to focus almost exclusively on the amount of sleep. Although total sleep time is an important consideration, it is not the only one. In the same way, we should care about its quality. When it comes to quality restful sleep, you need to look at four variables that affect it. In addition to the length of sleep, its quality, time to sleep and consistency also come into play. Let's look at all the factors now. Quality of sleep Quality is as important as quantity. Have you ever slept for 9 hours and woken up in the morning feeling like you didn't get any rest at all? The number one key to long-term quality sleep is regularity. The sleep-wake cycle plays an important role in controlling our circadian rhythm. Going to bed and getting up at the same time is an incredibly powerful aid to quality sleep. A regular sleep schedule can optimize our circadian rhythm, which then takes care of sleep-related processes in the body more effectively. Timely and more efficient release of hormones, control of body temperature and other processes will ensure better quality and more restful sleep. Related: Stages of sleep - do you know what happens to our body during them? Quantity There is no single number that tells us how many hours of sleep we need. The generally recommended 7-9 hours applies to a large part of the adult population, but your particular chronotype genetically predisposes you to a certain amount of hours that the body needs. There is no universal advice, however, it turns out that less than 6 hours of sleep significantly accelerates physical and mental exhaustion. Time to physical exhaustion (stamina) can drop by up to thirty percent. [ From the book Why We Sleep] So if you want to use your mental and physical potential to the maximum, make sure you get at least 7 hours of sleep. Time to sleep (latency) Time to sleep is a very important indicator. Usually falling asleep should not take more than 15-20 minutes. If the time to fall asleep exceeds this time, it may indicate a thrown circadian rhythm. In that case, it is advisable to think about and adjust your bedtime routine, which will limit excessive stimulation of the organism. Eliminate work, looking at screens, social networks and heavy meals. Some people are very sensitive to falling asleep, which is why it can be absolutely crucial for them to have a regular and strict sleep schedule. Otherwise, the organism does not know when it is time to sleep and the body cannot prepare for it in time. If, on the other hand, you fall asleep in less than 5 minutes, it may be a sign that you went to bed too late or you have an insufficient amount of sleep for the body's needs. This can mean two things. Either you had an incredibly physically demanding day, or your body needs more sleep than you are giving it. Consistency of sleep One of the variables that can affect the quality of sleep is its continuity. The more restful sleep you have without unnecessary movement at night, the more REM and deep sleep you will have. This means that more consistent sleepers not only sleep more, but have more restorative and more efficient sleep than people who sleep for a similar amount of time but with inconsistent sleep. Resources: WALKER, Matthew P. Why We Sleep: Uncovering the Power of Sleep and Dreaming. Translated by Filip DRLÍK. In Brno: Jan Melvil Publishing, 2018. Under the surface. ISBN 978-80-7555-050-7.

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These vitamins are guaranteed to support your immunity in autumn

Autumn is already here and with it frequent gloomy moods and weakened immunity. After a sunny summer and holidays comes a rainy autumn and a lot of work, whether for students or employees. It gets dark earlier and dawns later in the morning, how many times does one really not want to get out of bed. Our immunity also takes a hit, with autumn many diseases swarm. But what vitamins are guaranteed to kick you up a notch? Autumn is rich in colors not only in nature, but also on the plate. A lot of beautiful crops are ripening and good food from seasonal food is the basis of success. Of course, supplemented with a good portion of proteins (lean meat, dairy products, legumes, fish, eggs) and spices, which will also support our immunity. How about such a panacea ginger and, for lovers of spicy food, chili? Therefore, focus on a varied menu and you will definitely not be troubled by a lack of vitamins. The basis for good immunity – vitamin C We have known since childhood that vitamin C is the key to good immunity. It can be found in many fruits and vegetables. The best-known carriers of vitamin C are citrus fruits, followed by potatoes, peppers, tomatoes, broccoli, cauliflower, spinach, cranberries, or perhaps rose hips and sea buckthorn. You will definitely find all these foods in the stores in autumn. And if you still feel that you don't have enough of it, or you feel that something is creeping up on you, you can also reach for food supplements. We recommend the gradual release one. Vitamin D rediscovered With the corona virus era, vitamin D is especially popular again. Because we get it mainly from sunlight, it slowly starts to decrease with autumn, so it is advisable to replenish it gradually. In food, it is mainly found in fish oil, liver, egg yolk and milk. Unfortunately, we only get a very small amount of it from food, so it is recommended to take supplements in the form of tablets or syrups. You will never spoil anything with a B Vitamin B should be the basis of every diet. Don't forget to top it up in the fall as well. You can find it mainly in meat, yeast, cheese, legumes, nuts and whole grains. You can also reach for food supplements again, easily in combination with other vitamins. ( Image by nakaridore on Freepik) The unobtrusive helper of zinc Did you know that zinc deficiency can lead to unwanted weight loss, slow wound healing, memory impairment or sensory disturbances? Therefore, it is important to regularly include this mineral in your diet. You can find it in liver, dark meat, milk, egg yolk and seafood (mainly oysters), as well as in whole grains, beans, nuts and pumpkin seeds. Dangerous, but still necessary selenium High doses of selenium are toxic to the body, but its deficiency can adversely affect the cardiovascular system and increase the risk of heart attacks and vascular diseases. The ideal daily dose is 60-200 micrograms. Selenium is found in nuts, offal and marine fish. There are many dietary supplements available in the market, but be careful about its daily intake. Don't forget the iron Although we receive enough iron in our diet, only 10-15% is actually absorbed. Our body absorbs iron better from meat than from plant-based foods, so vegans are advised to supplement iron in other ways. It is especially important for pregnant women for the proper development of the fetus. Red meat and offal have the most iron, as well as legumes, cereals (especially quinoa), broccoli, tofu, pumpkin seeds, poppy seeds, dark chocolate, dried fruit, nuts and various types of mushrooms (mainly dried mushrooms). And we can continue even further, you certainly won't spoil anything by supplying calcium and magnesium . If you know that you are not the biggest eater of vegetables and fruits, use the Daily Essentials product, which contains vitamins, minerals and trace elements that are absolutely necessary for the body. Also, don't forget a regular drinking regime, good sleep and walks in nature. All this will help you maintain immunity and a good mood.    

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How to keep New Year's resolutions?

According to a questionnaire from the end of 2019, 42% of Czechs aged 15-59 (1053 respondents) made a New Year's resolution. However, almost a third are convinced that their resolutions will only last a few days.

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How to learn effectively

In this article, we have prepared tips on how to study effectively, which will help you make better use of your study time and pass the exam successfully.

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Mindfulness - Learn to live for the present moment

Mindfulness, or the practice of simply being present, is the ability to intentionally pay attention to what is happening in the present moment without judgment, evaluation, or expectation.

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