How To Improve Your Sleep Quality With Bedroom Lighting


The main goal of sleep is to wake up feeling refreshed and energized to keep up with the demands of daily life. But that is not always the case? A study has shown that a good night’s sleep is vital for mental and physical health by improving memory, judgment, mood, and learning abilities. Several factors influence your sleep, lighting being one of them. Poor lighting can disrupt sleep and affect how your body and mind function. Therefore, it makes sense to find ways to improve the illumination in that room, and here are some ideas. 

  • Natural light 

You might have heard of the biological clock and the circadian rhythm, which influences aspects of behavior, including sleep. This clock is influenced by light and darkness, where light signals the body to be awake, and darkness triggers rest mode. Allowing natural light into the room during the day keeps your circadian rhythm healthy by improving your daytime energy. Studies have shown that exposure to daylight reduces the time it takes to fall asleep, especially for people with insomnia. In this regard, the type of covers you use for your windows count. For example, blinds and shutters are excellent for adjusting the amount of natural light entering your bedroom. Additionally, thick fabrics for your bedroom drapery are also good choices. Darker colors can keep out as much light and allow you to sleep easier. You will need durable curtain rod hardware to add style and functionality to your bedroom windows. 

  • Pick the right luminaries

Artificial lights are useful for getting around, and you will have to assess the type of fixture you use for the bedroom. The color and intensity of the light bulb can affect your sleep quality. Choosing too bright light can keep the brain working at a higher pace and disrupt sleep. Although experts recommend bedroom lumens between 2,200 and 3,000, you can adjust it depending on the mood you want to create. The color usually comes down to personal preference, and the most calming light color isn’t the same for everyone. 

  • Go completely dark 

Although controlling the amount of natural light entering your space is key for improving your sleep quality, consider going completely dark. This means avoiding screen time at least an hour before sleep by turning off your TV, computers, and tablets and putting away your phone. The light wavelength from the devices is detrimental to sleep quality. Everyone has their in-built biological clock, but it is mostly advised to turn off all the lights when you feel sleepy. This can signal your body that it is time to catch some sleep. 

  • Consider dimming options 

Even after deciding your bulbs’ maximum lumen output, it can be useful to consider dimming options. Turning down the lights is great for every space and not just the bedroom, and having that option gives you control over your bedroom’s brightness and atmosphere. If you enjoy reading before bedtime, you can dim the lights to allow your mind to relax properly before sleep time. 

Many factors, including your bedtime reading habits, can interrupt your sleep. However, bedroom lighting plays a crucial role in sleep, and the tips mentioned here can help you get started.

Locations Where Masks Can Benefit Us

Even though mask mandates are being lifted, are there situations you may want to continue to wear a mask? In places like nail salons, we are exposed to toxins such as toluene, formaldehyde, and dibutyl phthalate also known to the CDC as the “toxic trio”. Too much exposure to chemicals like those could possibly cause extreme dizziness, breathing difficulties and even organ failure.

covid masks

Whilst many of us have never worn masks before, we’ve learned a lot since the COVID pandemic began. Focusing on health and wellness, especially when it comes to airborne threats, is always a good idea. Below are some other situations people may want to continue wearing masks in:

  • Hospitals, medical clinics, dentist’s offices or any other place where you could be exposed to viruses.
  • Public transportation (and hubs) including rideshares, buses, subways, planes and ferries.
  • Nursing homes and various other long term care facilities.
  • Places that use chemicals for everyday services such as nail salons, gas stations and more.

DemeTECH, a leading maker of surgical and N95 masks, has kept millions of Americans safe. This Miami-based company uses only the highest grade American-made material for their leading products, including their face mask and at-home COVID antigen tests.

DemeTech masks are:

  • NIOSH & FDA-approved with a 98% filtration efficiency for particles 0.1 microns in diameter.
  • Made 100% in the U.S.
  • Proven to be effective at protecting against COVID-19 & variants
  • More effective than cloth masks
  • Offer a full array of sizes, styles and colors
  • Now offering styles with ear loops for greater comfort

DemeTECH produces 1 million surgical and N95 masks for Americans each day, thus avoiding the supply chain issues plaguing so many and also providing for the entire family. They offer a full array of colors such as: blue, black, purple, yellow, green and pink.

The Diabetes Epidemic in New Jersey

According to the CDC, more than 34 million Americans have diabetes (about 1 in 10), and approximately 90-95% of them have Type 2 diabetes. While Type 1 diabetes is only prevalent in under 10% of patients, it tends to gain more than 90% of media attention.

Type 2 diabetes is common in the adult population where the body, while producing insulin, doesn’t recognize the insulin adequately. Blood glucose (sugar) levels then rise and is difficult to control. According to the Centers for Disease Control and Prevention (CDC), of the 30.3 million Americans with diabetes, 7.2 million remain undiagnosed.

Type 2 diabetes can go unnoticed for a long time, as mild to moderate blood sugar levels may not cause any symptoms. But, when blood sugars rise significantly, people start to notice symptoms like:

  • Excessive thirst

  • Frequent urination

  • Blurry vision

  • Fatigue

  • Repeat skin infections

  • Poor wound healing

Type 2 also tends to be more complicated to treat, and it cannot be managed in isolation with just insulin. It will also affect major organs and result in complications like heart and blood vessel disease, nerve damage (neuropathy) in the limbs, and kidney disease. A combination of treatments including blood sugar monitoring, healthy eating, weight loss and regular exercise are all a part of managing Type 2 diabetes.

The Bergen County-based Diabetes Foundation is dedicated to providing essential health, wellness and diabetes care to adults and children at risk and living with diabetes across the state of New Jersey. Their equitable, accessible, compassionate, high-quality care supports  ALL individuals experiencing barriers to self-care, and includes targeted outreach to communities with the highest diabetes prevalence. Their resources, social support and education programs offer a comprehensive and reliable source of help, hope and better health to those in need regardless of citizenship status, income or healthcare coverage.

How Event Marketing is Changing Thanks to COVID

COVID-19 and the ensuing lockdowns, rules, and regulations have had a dramatic impact on the event marketing industry and many other sectors in the economy. Many event marketers have struggled to find ways to pivot in the face of tight restrictions on in-person events while others have managed to innovate their way out of a very tricky predicament. 

Online events have risen greatly in popularity since COVID-19 mandates were implemented, and new platforms have burst onto the scene to give event marketers alternatives to in-person events. Many tech platforms that cater to remote work, online events, and eCommerce have seen sharp rises in valuation after pandemic response measures were enacted. 

Zoom was an early favorite of online event organizers because of its already ubiquitous presence among remote and tech workers. Many event organizers and marketers began hosting virtual events on Zoom and selling tickets to those events through other third-party platforms. Many of these online ticketing tools also allow event organizers to collect the information of anyone that registers for the event or buys a ticket. 

This information provides a perfect foundation for future email marketing or outreach efforts. That’s because anyone that buys a ticket has already shown an interest in the event’s subject matter, and could therefore be open to receiving marketing communications regarding that topic. Some of those event participants could even become potential leads or customers in the future. 

One example of a third-party ticketing application that has become popular for event marketers is Eventbrite. Eventbrite is a web and mobile application that allows organizers to sell tickets to online or offline events. Attendees are automatically sent reminder emails as the event approaches.

Eventbrite also has a payment gateway integration so that attendees can easily buy their tickets on the platform. In the case of a virtual event, confirmation emails can easily be customized to contain a private Zoom link that attendees can use to join the event. Eventbrite does take a small percentage commission from ticket sales, but for many event marketers, that is a cost worth paying given the ticketing and sales automation features that Eventbrite offers. 

One reason that Zoom quickly became a popular platform for engaging online events is that it enables organizers to create breakout rooms to facilitate online networking. Breakout rooms take segments of attendees in an event and put those individuals in closed discussions with one another. This allows attendees to have a more personal connection with people in the event that are most relevant to them.

What’s more, organizers can customize breakout rooms based on the common interests of attendees. That allows event marketers to provide specific networking opportunities to their audience. The fact that customized networking opportunities are so easy to facilitate online represents one of the primary benefits of online events.

One of the biggest problems that many people encounter with in-person events is connecting with the right types of people. Instead, many attendees find themselves wandering through conference rooms, having random conversations with those in their immediate proximity. Breakout rooms allow organizers to make the networking experience more targeted and relevant to their audience. 

Another platform that experienced a dramatic rise in popularity is the social audio application Clubhouse. Clubhouse allows users to join rooms to hear and join audio conversations that they find interesting. The fact that Clubhouse is an audio-only app made it become popular for remote workers or founders who wanted to grow their businesses since users could participate while still working.

The app was not only used for business networking, but also for connecting socially with others in an audio-only environment. Giving people the ability to socialize remotely without having to take a break from work made Clubhouse a viral sensation and contributed to a dramatic influx of venture capital into the company. 

Clubhouse has since experienced a downturn in users since pandemic restrictions have loosened, but it remains a popular application for those interested in joining audio-only events. Event marketers have found success using the platform to form online events that individuals can participate in without having to spend hours glued to a computer screen. 

One of the biggest challenges for event marketers when organizing online events is that conversion rates are significantly lower than in-person events. This is because, in the case of in-person events, attendees often have to travel to a location, making it less likely that they will cancel at the last minute. In the case of online events, however, last-minute cancellations are much more common because it is so much easier to do so.

A big factor that affects conversion rates for online events is whether the event is free or paid. Free events are often tempting for event marketers; intuitively, we think that a free event will attract larger crowds. While this is true in some cases, making an event free to attend can sometimes have the opposite effect. 

This is because attendees are more likely to show up for an online event if they have already purchased a ticket. That financial commitment makes attendees less likely to cancel at the last minute, which is why many event marketers have chosen to offer paid events. 

Since converting sign-ups into show-ups is more challenging for online events, event marketers have realized that regular content marketing is very important for online events. Attendees don’t have to physically travel to the event, so it’s crucial that they see content related to the event in their feeds and inboxes. This article from Digital Authority Partners points out that much of these content marketing efforts are digitally focused because  remote workers are fixed to their computers for most of the day, according to 

To sum up, it’s clear that COVID and ensuing government pandemic policy have significantly impacted the event marketing industry, causing organizers to turn to a variety of online tools and platforms. Many professionals and event marketers are eager for pandemic restrictions to be loosened and some trends suggest that that may be in the works. Time will tell how the industry will change and develop as government restrictions evolve. 

These Are The Worst Things You Can Do To Your Body

Everyone knows how to do certain things, such as avoiding eating too many sweet snacks and exercising at least a bit every day. These – and other – activities will keep you active and healthy. Even if you’re doing all you can to be healthy, you may find it difficult to shed weight or that you’re out of puff when you go up the stairs. This might be due to other behaviors you carry out on a regular basis without you knowing it — those habits could be causing you major difficulties. Here are a few examples of the worst things you can do to your body, some of which won’t even seem to be so terrible – some of this you’ll do yourself.

Hitting The Snooze Button

To get the most out of your sleep, aim for seven to nine hours every night. If you sleep for fewer than six hours or more than ten hours, your health will suffer – too much or too little sleep may lead to type 2 diabetes, obesity, and heart disease, among other horrible diseases and chronic disorders.

So getting enough sleep to begin with is vital, but so is not hitting the snooze button. It can be tempting to hit it once (or twice, or even three times) when you just don’t feel like getting out of bed to start the day, but the sleep you fall back into won’t be healthy for you; in fact, your body will be on high alert anticipating the next high-pitched screech of the alarm, and you may wake up feeling less rested than you should. If you get up the first time you hear your alarm, you’ll feel more alert and productive. This will become a habit after a time, so it’s worth a go.

drinking problem

Drinking Too Much 

Those who drink more than two alcoholic drinks each day are far more likely to develop cancer (including mouth, neck, and throat cancer), have high blood pressure, and even develop cirrhosis of the liver. You probably won’t realize it’s happening, but it is potentially slowly making you very sick. 

It is preferable to consume less alcohol and live much longer. Try to have at least two alcohol-free days each week to give your body a chance to reset. It’s also important not to binge drink since it adds to weight gain and may put you in unsafe circumstances where accidents are significantly more likely.

Not Going Outside 

If you don’t spend enough time outdoors, you won’t get enough sunlight, and if you don’t get enough sunlight, you won’t get enough vitamin D, which is terrible for your health. It’s simple to go out and about in the summer, but it may be much more difficult in the winter. If you really can’t get outside, taking a vitamin D supplement can help improve your vitamin D levels and keep you considerably healthier than doing nothing at all. 

Symptoms of vitamin D insufficiency include depression, fatigue, and general aches and pains.

Eating Processed Foods 

You should eat as little packaged food as possible. We’re all aware that it can be a lifesaver on rare occasions. If we’re pressed for time, we can use the microwave to whip up a meal in no time. The most essential thing to remember is not to do this on a regular basis since these meals are packed with salt, sugar, fats, and preservatives.

Eating freshly prepared food is preferable since you have complete control over what goes into each meal and how much of each ingredient you use; just look at this honey cornbread recipe to see what we mean. 

You may not be able to cook every day, but if you believe you won’t have the time, try to cook more than you need when you do have time; this is called batch cooking. You can prepare these meals in bulk, freeze them, and then reheat them as needed.

Wearing Ill-Fitting Shoes 

The wrong size of shoes can lead to a slew of problems. The most noticeable is foot pain, but since your feet are the basis of your whole body, discomfort in this area can quickly spread to other parts of your body, even reaching your neck in some circumstances.

As a result, it’s crucial to select your footwear thoughtfully, ensuring that it fits properly and that you can walk easily in it. If necessary, bring a spare pair of shoes with you to a special event, for example, so you don’t have to wear possibly unpleasant shoes all day.

Tips To Get More Out Of Exercise

When you hear people talking about exercise, how do you feel? Some of us love to be active, but for others, even the thought of going for a jog can fill us with dread. Being active doesn’t have to be a chore. If you can muster up the enthusiasm to exercise regularly you’ll notice incredible changes in your physical and mental health. Here are some tips to help you get more out of exercise. 

Have fun

Many people avoid exercise because they assume that it’s boring, monotonous and repetitive. We tend to automatically think about running on a treadmill or doing endless squats or lunges when the word exercise is mentioned. In truth, working out doesn’t have to involve going to the gym or running for miles. There are so many ways to get fit, and exercise can be really fun. You can get fit in the great outdoors, join teams or exercise classes and meet new people, or vary your workouts to include activities as diverse as dance, tennis, trampolining, yoga, swimming, military fitness, cycling, kayaking and climbing. When you work out, you have the freedom to choose what you want to do, you can exercise to music and get friends and family involved and you can try a range of different sports and activities. If you’re having fun, you won’t even notice that you’re working up a sweat. 

man and woman working out

Image credit:

Set targets

Setting targets is an excellent way to get more out of training sessions and workouts. When you identify goals, try to be ambitious, but make sure your targets are realistic. If you have an end goal in mind, break down this target and try to reach milestones along the way. Take the example of a marathon. It would be virtually impossible to complete a marathon with no experience in running or previous training. Instead of aiming for this goal right from the start, set yourself a goal of completing a 5km run, then a 10km run followed by a half marathon. Celebrate every achievement along the way and keep working towards the final goal. 

Boost your confidence with new activewear

When you work out, it’s beneficial to feel confident and comfortable. Investing in new activewear is a fabulous way to increase motivation and make sure you look and feel the part. If you have long hair, it’s a good idea to think about wearing a headband. You’ll also need to consider what kinds of clothing you need for the activity in which you’re participating. Comfortable, light clothing, which enables you to move freely and stretch is ideal for activities, such as yoga and Pilates, while clothing that provides more support is great for high-intensity activities such as sprinting and jumping. You may need layers for outdoor pursuits, such as hiking, climbing and mountain biking. Opt for gym wear and clothing that catches your eye and try on different items to make sure that the fit and quality meet your expectations. 

Understand the benefits of exercise

We all know that exercise is good for us, but do you know why having an active lifestyle is so beneficial? Increasing activity levels helps to improve circulation, flexibility, strength and fitness, but crucially, it can also reduce the risk of potentially life-threatening illnesses and boost mental health. Exercise is proven to aid sleep and lower the risk of heart disease, type 2 diabetes and some forms of cancer, and it also makes you feel good. You may find that you feel exhausted after a workout, but regular exercise increases energy levels and produces a natural high. This happens because when you move, your body releases endorphins and the levels of serotonin and dopamine in your brain increase. 

Push yourself

Pushing yourself during an exercise class or a training session will make you feel amazing. As long as you know your limits, and you’re not putting yourself at risk of an injury, you should find that you feel incredible when you finish and you know you’ve tried your best. Always ensure that you take the time to warm up and cool down, make sure your technique is good and give yourself time to rest and recover between workouts. If you feel tired, or your muscles hurt, take a break. Seek medical advice if you have pain. 

Exercise is hugely beneficial for mental and physical health. If you’re thinking about starting a new fitness regime, or you’re keen to increase your activity levels, take these tips on board to get more out of every session. Whether you’re going for a gentle jog, you’re doing classes with friends or you’re training in preparation to take on a challenge, there are ways to maximize enjoyment, boost your health and get results.

Traveling to Canada During the Pandemic – What you Need to Know

Travelling to Canada, let alone any country, has become more complex than ever before. The Covid-19 pandemic has caused governments to put rules and regulations in order to safeguard their citizens and permanent residents, as well as those travelling to the country.    

To make things a little easier when making your travel plans, we’ve highlighted some of the things you need to know about Canada’s Covid-19 travel restrictions and Canada’s visitor visa requirements.

You Must Be Fully Vaccinated

As of January 15, 2022, Canada has made it compulsory for all foreigners entering Canada to be fully vaccinated with one or a combination of approved vaccines. Below is a list of Canada’s approved vaccines: 

AstraZeneca/COVISHIELD (ChAdOx1-S, Vaxzevria, AZD1222)

Bharat Biotech (Covaxin, BBV152 A, B, C)

Janssen/Johnson & Johnson – 1 dose

Moderna (mRNA-1273)

Pfizer-BioNTech (Comirnaty, tozinameran, BNT162b2)

Sinopharm BIBP (BBIBP-CorV)

Sinovac (CoronaVac, PiCoVacc)

All travellers five years and older need to provide a negative COVID test result or proof of vaccination via the Arrive CAN app at least 72 hours before travelling to Canada. You’ll need to provide the following information via the app:  

Contact information

Travel details; and

Vaccination information

You May Be Exempt Under Certain Circumstances

Certain travellers may be considered exempt and be allowed to enter Canada without being fully vaccinated. Below are some situations that may make you exempt:    

You are a temporary foreign worker in the agriculture and food-processing sectors; 

You are a refugee or asylum claimant;

You are travelling to Canada for compassionate reasons, e.g. to attend a funeral, provide care for or support to a Canadian citizen or permanent resident or temporary resident who is critically ill;

You are travelling for medical support or treatment;

You provide essential services, trade or transportation; or

You are a minor younger than 18 years old or a dependant adult (must be an immediate family member of a Canadian citizen). 

You will need to follow Canada’s visitor visa requirements for exempt travellers:

Wear a mask in all public areas;

Keep a record of people that you’ve been in contact with for the first 14 days;

Keep track of any COVID symptoms.

You May Need to Take a COVID Test on Arrival in Canada

Even though you may be fully vaccinated, you will receive a health screening and may be asked to be tested for COVID when you get to Canada. This can be done:     

On-site at the airport

Offsite; or

At home with a self-swab test kit (you may be given one at the border)

You may not be able to enter Canada if you exhibit any symptoms or signs of COVID, regardless of where you are travelling from or if you are vaccinated.  

If you are travelling to Canada from anywhere other than the U.S., you’ll need to take a COVID test and self-quarantine until you get your test results. If you are travelling from the U.S. and aren’t fully vaccinated, you’ll need to self-quarantine for 14 days.

14-day Quarantine Plan

If you are travelling to Canada and are unvaccinated, you’ll need a detailed quarantine plan. Your plan should outline:      

Your accommodation

Your transportation details to your accommodation, and 

How you intend on getting essentials like food or medicine.

Canada’s Visitor Visa Requirements

Before applying for your visitor’s visa, keep in mind that even if you have a visa, you may not be allowed to enter Canada if you don’t meet these COVID requirements:    

You must be fully vaccinated to enter Canada unless listed on the exemption list;

You must be asymptomatic or not show any symptoms or signs of COVID;

Follow pre-entry testing and entry requirements:

Upload proof of vaccination in ArriveCAN

Submit all ArriveCAN requirements and get a receipt with a letter – I, V, or A next to your name

Complete an arrival test and quarantine (if need be)

Monitor for any signs or symptoms of COVID for the first 14 days after arriving in Canada

Seek medical assistance or advice if you have COVID symptoms.

A visitor’s visa will allow you to stay in Canada for about six months. To apply for a Canadian visitor’s visa, you’ll need:     

A valid travel document, e.g. a passport;

To be in good health;

To have a clear criminal record;

To show that you plan to return home by showing that you have ties, e.g. a job, home, financial assets or family, and a return ticket.

To show that you have enough money for your stay in Canada.

Ready to start your travels to Canada in 2022? Apply today for a Canadian visitor visa using a licensed professional, like the ones at, and you could be on your way to a stress-free adventure abroad.

Skincare for Men

When it comes to beauty and wellbeing, it’s not just for the girls. Men, get in on the self-care act with skincare products from vegan and cruelty free brands Isa Lazo and Masktini.


This Isa Lazo Skin Toner is the perfect way to elevate your skincare routine because it is a gentle composition of rose water, witch hazel, and a complex blend of botanical extracts. Filled with antioxidants, rose water helps preserve a radiant glow. Simply use after cleansing your skin to refresh and prepare for moisturizer.

Take your glow on the go with Masktini’s Woke Bae. This whenever moisture spritz is perfect for throwing in your gym bag… or spritzing whenever. This invigorating formula contains an advanced complex containing hyaluronic acid and collagen-boosting marine algae polymers to instantly plump away fine lines. Simply spritz on after the gym and glow all day.

My husband and I regularly do facemasks- you may think I’m just saying that, but if you follow me on IG, FB, or Twitter, than you know it’s true, lol. My youngest son, now 14, used to participate regularly, but now he’s a TEEEEEENAGER, so. Once in a while. It’s good to have gender neutral masks or aimed at men, as some can be very sensitive about that sort of thing. But even for men like my guys who are pretty secure in themselves, it’s nice that it’s not all flowers and etc. Check it out for Father’s Day or whenever you need to buy a gift.