#EFT hack

[infirix11]

Unlock the Best EFT Cheats and Tarkov Hacks for an Edge in Gaming

In the ever-competitive world of online gaming, players are always looking for ways to enhance their experience and gain an edge over their opponents. For those diving into Escape From Tarkov (EFT), the quest for the best EFT cheats is common as they seek to improve their gameplay and level up faster. Whether you're a seasoned player or just getting started, using cheats can give you that much-needed advantage in the chaotic, survival-focused battles of Tarkov.

But what makes these cheats stand out? The best Tarkov hacks are those that offer realistic enhancements, such as improved accuracy, enhanced vision, or automated features that help you navigate through dangerous areas with ease. These hacks often work seamlessly in the game’s complex mechanics, providing you with the upper hand without causing suspicion from anti-cheat systems.

While some might see this as a shortcut, for others, these cheats are a way to enjoy the game without endless grinding. After all, every gamer wants to maximize their fun and minimize frustration. It's crucial, though, to ensure you're using safe, reliable cheats. Infirix.com offers high-quality cheats and hacks for EFT, ensuring that players get the best experience without the risks typically associated with unreliable providers. Their services are known for being user-friendly and secure, keeping your account safe while you unlock those game-changing advantages.

For those looking for more information or access to premium services, visit Infirix.com to explore their wide range of EFT cheats and Tarkov hacks.

Remember, while cheats can improve your gameplay, always use them responsibly. Be aware of the risks involved in online gaming and prioritize your enjoyment while ensuring a fair and fun experience for all players.

[vitalitylivingcollege6]

Unlocking the Power of EFT Tapping Points: A Guide from Vitality Living College

Emotional Opportunity Methods (EFT) Tapping has filled significantly in popularity as a self improvement device, offering an accessible way to release negative feelings, decrease pressure, and enhance overall prosperity. At Vitality Living College, we are dedicated to giving complete training and assets to assist individuals with tapping into the power of EFT. In this guide, we will investigate the EFT Tapping Points and how you can utilize them to transform your emotional and physical health.

What is EFT Tapping?

EFT, regularly known as Tapping, is a therapeutic procedure that includes tapping on unambiguous points of the body while zeroing in on an issue or issue. The interaction joins standards of acupuncture with current brain research, offering a delicate yet successful way to ease emotional and physical uneasiness.

During an EFT meeting, individuals tap on acupressure points located on the body while saying statements intended to diminish emotional pressure related to a particular issue. This approach is based on the idea that emotional blockages in the body's energy framework can add to physical side effects and psychological misery. By tapping on these points, the goal is to reestablish harmony to the body's energy and work on emotional health.

At Vitality Living College, we teach individuals to utilize EFT Tapping as a straightforward yet powerful technique for managing a range of issues, including pressure, anxiety, trauma, pain, and more.

Understanding EFT Tapping Points

The way to EFT lies in the Tapping Points. These are the areas of the body where energy is believed to be concentrated and are often connected to the body's energy meridians, which are pathways through which vital energy (Qi or Chi) streams. At the point when energy becomes obstructed along these meridians, it can lead to emotional and physical distress. Tapping on these points assists with releasing these blockages and reestablish the body's natural progression of energy.

Underneath, we will talk about the Best EFT Tapping Points and how you can utilize them really for healing and emotional balance.

1. Karate Cleave Point (KC)

The Karate Cleave point is located on the external edge of your hand, underneath the little finger. It's the area you would tap in the event that you were playing out a karate hack. This point is primarily utilized as the arrangement point during an EFT meeting. It's where you center around your issue and affirm the acceptance of it while delicately tapping.

Step by step instructions to Utilize:

Tap on the Karate Slash point while repeating an arrangement phrase like, "Despite the fact that I have this issue, I profoundly and totally accept myself."

2. Top of the Head (TH)

The Highest point of the Head point is located at the crown of your head. This point is a key EFT Tapping Point and helps balance the energy all through the whole body. It's one of the best points for releasing firmly established emotional pain or trauma.

The most effective method to Utilize:

Tenderly tap the highest point of your head while zeroing in on the issue you're managing. You can consolidate this with positive affirmations or contemplations of self-acceptance.

3. Eyebrow (EB)

The Eyebrow point is located at the start of your eyebrow, near the extension of your nose. This is one of the most well-known EFT Tapping Points utilized for clearing mental blockages and emotional pressure. It's particularly powerful for issues related to anxiety and stress.

Step by step instructions to Utilize:

Utilizing your fingertips, tap tenderly on the inward edge of your eyebrow while zeroing in on the feelings attached to the main thing.

4. Side of the Eye (SE)

The Side of the Eye point is located at the bone just adjacent to the external corner of your eye. It is often used to release pressure and emotional disturbances related to negative recollections or contemplations. This tapping point can carry help while dealing with sorrow or trauma.

Instructions to Utilize:

Tap on the bone alongside your eye with two fingers while visualizing the issue or pain you wish to address. Allow the tapping to assist with bringing clarity and calm.

5. Under the Eye (UE)

Located just beneath your eye on the bone, the Under the Eye point is exceptionally compelling for clearing the emotional charge from upsetting considerations, fears, or stresses. It is especially beneficial for individuals dealing with anxiety and sadness.

Step by step instructions to Utilize:

Delicately tap underneath your eye while zeroing in on your emotional state. Repeat the phrase or affirmation that aligns with the issue you're targeting.

6. Under the Nose (UN)

The Under the Nose point is situated in the indentation between your upper lip and nose. It is a central issue for lessening sensations of frustration, irritability, and stress. This point is ordinarily utilized in a progression of tapping groupings to advance emotional release.

Step by step instructions to Utilize:

Tap tenderly on this spot while staying zeroed in on your emotional experience. This area is viable in diminishing sensations of anxiety and assisting with creating emotional balance.

7. Jawline Point (CP)

The Jawline point is located in the crease between your lower lip and your jaw. It is a brilliant tapping point for addressing issues related to confidence, self-esteem, and certainty. In the event that you feel stuck or overpowered, tapping on the jaw point can assist with creating clarity.

Instructions to Utilize:

Tap on the crease of your jaw while considering any negative convictions or feelings that may be keeping you down. This can assist with releasing hindered energy and reestablish a feeling of personal empowerment.

8. Collarbone Point (CB)

The Collarbone point is located just underneath the collarbone, around the area where the collarbones meet. It is an essential EFT Tapping Point for addressing well established emotional issues, like fears and phobias, and it can assist with creating a feeling of peace and relaxation.

Step by step instructions to Utilize:

Tap delicately with two hands on either side of your collarbone while maintaining your attention on the issue you want to release. This point is great for balancing feelings and calming the psyche.

9. Under the Arm (UA)

The Under the Arm point is located around four crawls beneath the armpit, at the edge of the body. This point is normally utilized for emotional clearing, especially for sensations of fear, stress, and anxiety.

Instructions to Utilize:

Tap tenderly on the underarm area while breathing profoundly and zeroing in on the feelings you wish to release. It is also valuable for diminishing physical pressure and advancing overall relaxation.

10. Wrist Point (WP)

Located within the wrist, just beneath the palms, this point is utilized in certain tapping arrangements, particularly for enhancing emotional mindfulness and clearing hindered energy.

Instructions to Utilize:

Tap daintily within your wrist while keeping your expectation zeroed in on emotional clarity and healing.

Instructions to Utilize EFT Tapping Points Successfully

EFT Tapping is easy to learn, yet like any ability, it expects practice to master. The key is consistency. To obtain the best outcomes from tapping, follow these means:

Recognize the Issue

Start by recognizing the issue you want to address. Whether it's pressure, anxiety, physical pain, or a negative conviction, the clearer you are about your concern, the more viable your tapping will be.

Set a Rating

Before you start tapping, rate the force of your emotional or physical inconvenience on a scale of 0-10, with 10 being the most extreme. This will assist you with measuring your advancement as you tap through the points.

Tap on the Points

Utilizing your fingertips, tap delicately on the EFT Tapping Points depicted above. Start with the Karate Cleave highlight set the aim, and then continue to the other points in a succession. You can tap on each point about 5-7 times.

Center around Your Sentiments

While tapping, center around the sentiments or considerations associated with the issue you're chipping away at. This assists you with releasing the emotional charge and allow healing energy to stream.

Repeat the Interaction

After you've tapped through all the points, check in with yourself to check whether the force of your uneasiness has diminished. Assuming it's still high, you can repeat the cycle until you feel help.

End with Positive Affirmations

When the emotional power has brought down, end the meeting with positive affirmations that support your emotional healing. For example, "I'm at peace with myself," or "I feel calm and focused."

Why Pick Vitality Living College for EFT Training?

At Vitality Living College, we offer master guidance on EFT Tapping and an extensive variety of personal development procedures. Whether you are new to EFT or trying to extend your insight, our far reaching training courses are intended to outfit you with the instruments you want to succeed. Our accomplished teachers give a strong learning climate where you can certainly investigate EFT Tapping and its many advantages.

Conclusion

EFT Tapping Points are a powerful device in the excursion toward emotional opportunity and healing. By tapping on unambiguous points on the body, you can release emotional blockages, decrease pressure, and enhance your overall prosperity. At Vitality Living College, we are dedicated to assisting individuals with learning how to harness the power of EFT for self-transformation. Whether you are hoping to manage pressure, conquer past trauma, or essentially work on your emotional health, EFT Tapping offers a practical and powerful arrangement. Start your healing process today and experience the positive changes EFT can bring into your life.

[daniellemarierose]

Waking up sober and healthy again this morning being the love of my life. Stretching my body and feeling free from pain throughout the day. Cleaning the house and resetting before the start of another week. EFT that uplifts me throughout the day. Connecting with my future selves during meditation. Listening to Shaman Durek read his book Spirit Hack on Audible while walking in the forest. Listening to the trees and feeling connected to them. Meeting a dog that looked like an actual wolf. Speaking to my daughter and having the ability to buy her the shoes she wants. Going to bed at 10pm knowing I am sober and healthy.

[infirix1]

Unveiling the Risks of Using Free Tarkov Cheats: A Comprehensive Guide

In the world of gaming, especially in competitive titles like Escape from Tarkov (EFT), players often seek shortcuts to gain an edge over their opponents. One such shortcut that has gained attention is the use of free cheats or hacks. However, Tarkov Cheats Free what seems like a quick fix to boost performance can often lead to severe consequences. In this article, we delve into the risks associated with using free Tarkov cheats, shedding light on why players should steer clear of such practices.

The Temptation of Free Cheats

The allure of free cheats is undeniable. They promise players an array of advantages, from aimbots and wallhacks to unlimited in-game currency. For many, especially those on a budget or looking for a quick thrill, the temptation to use these cheats can be strong. However, it's crucial to understand that the risks far outweigh the benefits.

Security Concerns

One of the primary risks of using free Tarkov cheats is the compromised security of your gaming account and personal information. Many free cheat providers operate without proper encryption or security measures, making it easier for hackers to access not only your gaming account but also potentially sensitive data stored on your device.

Detection and Penalties

Escape from Tarkov has stringent anti-cheat measures in place, designed to detect and penalize players using cheats. While some may argue that free cheats are less likely to be detected, the reality is quite the opposite. Developers constantly update their anti-cheat systems to identify even the most sophisticated cheats, including free ones. Getting caught using cheats can result in permanent bans, effectively nullifying all progress and investment in the game.

Impact on Fair Play

Cheating undermines the core principles of fair play and sportsmanship. It creates an uneven playing field where those using cheats gain unfair advantages at the expense of legitimate players who invest time and effort into honing their skills. This not only ruins the gaming experience but also fosters a toxic environment within the gaming community.

Legal Ramifications

Beyond the realm of gaming, using cheats can have legal ramifications. Many countries have strict laws regarding the use of cheats in online games, with penalties ranging from fines to legal action. Engaging in such activities not only jeopardizes your gaming account but also puts you at risk of facing legal consequences.

The Safer Alternative

Instead of resorting to free cheats with inherent risks, players are encouraged to focus on improving their skills through legitimate means. Practice, strategy development, and fair competition not only enhance the gaming experience but also contribute to a healthier and more enjoyable community for all players.

Conclusion

While the promise of free cheats may seem enticing, the dangers they pose far outweigh any perceived benefits. From compromised security and detection risks to legal and ethical implications, the use of cheats in Escape from Tarkov is a path best avoided. By prioritizing fair play, skill development, and respect for the gaming community, Tarkov Cheats Free players can truly enjoy what EFT has to offer without jeopardizing their gaming experience or facing potential repercussions.

[aworexcom]

Unveiling the Truth About EFT Arena Hacks: What You Need to Know

Introduction: Escape from Tarkov (EFT) has garnered a massive following in the gaming community for its intense gameplay and realistic mechanics. One aspect of EFT that has captured the attention of many players is the arena mode, offering fast-paced action and challenging encounters. However, with the rise in popularity of the arena mode, there has also been an unfortunate increase in the prevalence of hacks and cheats. In this article, we delve into the world of EFT arena hacks, shedding light on their implications and why they pose a threat to the gaming community.

Understanding EFT Arena Hacks: EFT arena hacks refer to unauthorized modifications or software designed to provide players with an unfair advantage in the game's arena mode. These hacks can encompass a wide range of exploits, including aimbots, wall hacks, speed hacks, and item duplication, among others. By using these cheats, players can gain an unfair advantage over their opponents, compromising the integrity of the game and ruining the experience for others.

The Impact on Fair Gameplay: The use of eft arena cheatundermines the fundamental principles of fair play and sportsmanship. Instead of relying on skill and strategy to succeed, players who resort to hacks rely on unfair advantages to dominate the battlefield. This not only ruins the experience for legitimate players but also creates a toxic environment within the game's community.

Moreover, the presence of hackers can drive away legitimate players who no longer feel motivated to participate in a game plagued by cheaters. This not only hurts the player base but also has long-term implications for the game's reputation and longevity.

The Consequences of Hacking: While some players may view hacking as a harmless way to gain an edge in the game, the reality is that it comes with significant consequences. Game developers and publishers take a firm stance against hacking and cheating, implementing anti-cheat measures to detect and penalize offenders.

In the case of EFT, developers have implemented measures such as anti-cheat software and regular ban waves to combat hacking. Players caught using cheats risk facing permanent bans from the game, effectively losing access to an experience they may have invested considerable time and money into.

Furthermore, the use of hacks can also have legal ramifications, as it violates the terms of service of the game and may constitute copyright infringement. In some cases, hackers may face legal action from the game's developers or publishers, leading to fines or even criminal charges.

The Importance of Fair Play: In a competitive gaming environment like EFT, fair play is essential to maintaining a healthy and thriving community. Players should be able to compete on a level playing field, where skill and strategy are the primary determinants of success. By resorting to hacks and cheats, players not only undermine the integrity of the game but also deprive themselves of the satisfaction that comes from genuine achievement.

As members of the gaming community, it is incumbent upon us to uphold the principles of fair play and sportsmanship. Instead of seeking shortcuts to success, we should embrace the challenge of improving our skills and honing our abilities through legitimate means. By doing so, we not only enhance our own gaming experience but also contribute to the overall health and vitality of the gaming community.

Conclusion: EFT arena hacks pose a serious threat to the integrity of the game and the enjoyment of legitimate players. By gaining an unfair advantage through cheats, hackers undermine the principles of fair play and sportsmanship that are essential to a thriving gaming community. As players, it is our responsibility to reject hacking and cheating in all its forms, and instead, strive to uphold the values of honesty, integrity, and fair play. Only by doing so can we ensure that games like Escape from Tarkov continue to provide enjoyable and rewarding experiences for players around the world.

Source URL: - https://aworex.blogspot.com/2024/03/unveiling-truth-about-eft-arena-hacks.html

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With ABS Terragroup Hack , you'll have access a revolutionary external Escape From Tarkov cheat with many customizable options. Take your gaming experience to the next level.

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EFT Arena Hack - Hyperion Cheat

Introducing the 'EFT Arena Hack by Hyperion,' a revolutionary toolset transforming the EFT Arena battlefield. This hack, designed for strategic dominance, equips players with advanced ESP features like Box ESP for enhanced player visibility and Line ESP with Position for strategic planning. The Distance, Bone, and Name ESP functionalities provide a deep insight into enemy positions and health, while the Head Box and Player Weapon features give you an edge in combat. With Item ESP, even the most elusive in-game items become easily accessible.

[absterragroup]

ABS Terragroup

With ABS Terragroup Hack , you'll have access a revolutionary external Escape From Tarkov cheat with many customizable options. Take your gaming experience to the next level. And you'll have full visibility of your surroundings, including enemy positions and loot locations. EFT Wallhack, also known as “ESP”, gives you a full view of all players, loot, exits, and all containers around you. With ABS Terragroup cheat, you won't leave anything to chance in Escape From Tarkov. Get the advantage you need to come out on top.

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ABS Terragroup

Are you an avid player of Escape From Tarkov looking to take your gaming experience to the next level? Look no further than ABS Terragroup – the Tarkov hack for shaping your gameplay just the way you want it. ABS eft is a revolutionary third-party software designed exclusively for EFT, allowing you to enhance and customize your gaming experience like never before.

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ABS Terragroup

Are you an avid player of Escape From Tarkov looking to take your gaming experience to the next level? Look no further than ABS Terragroup – the Tarkov hack for shaping your gameplay just the way you want it. ABS eft is a revolutionary third-party software designed exclusively for EFT, allowing you to enhance and customize your gaming experience like never before.

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[infirix11]

Enhance Your EFT Gaming Experience with the Best Hacks and Undetected Spoofer

If you’re a dedicated gamer, you know how crucial it is to have an edge in competitive games like Escape from Tarkov (EFT). Whether you’re looking to gain an advantage in raids, level up faster, or simply outsmart your opponents, having the right tools is essential. This is where reliable EFT hacks and an Undetected Spoofer can make all the difference.

Why Choose EFT Hacks?

Escape from Tarkov is known for its intense gameplay and steep learning curve. For players who want to optimize their gaming performance and experience:

Advanced Features: Using trusted EFT hacks, you can unlock advanced features like wallhacks, aimbots, and ESP to spot enemies and resources easily.

Gain an Edge: Compete with seasoned players and level up faster by utilizing tools tailored for EFT.

Safe and Secure: When you Buy Hack for EFT from a reputable provider, you ensure your account’s safety while enjoying the game without restrictions.

The Importance of Using an Undetected Spoofer

One of the biggest concerns for gamers using hacks is the risk of getting banned. This is where an Undetected Spoofer becomes a game-changer. Spoofers work by masking your hardware IDs, ensuring that even if you face a ban, your system remains unaffected. Benefits include:

Protection Against Bans: Enjoy risk-free gaming without worrying about anti-cheat systems.

Enhanced Privacy: Stay anonymous and safeguard your gaming setup.

Easy to Use: Modern spoofers are user-friendly, allowing seamless integration into your gameplay.

Why Choose Infirix for EFT Hacks and Spoofers?

Infirix offers premium-quality gaming solutions designed to enhance your performance while ensuring your account remains secure. Their products are rigorously tested, providing players with reliable tools that are undetectable and efficient.

Final Thoughts

With the right EFT hacks and an undetected spoofer, you can revolutionize your Escape from Tarkov experience. Explore top-notch gaming tools at Infirix today and stay ahead in the game without compromising on security.

[abskeys01]

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Are you an avid player of Escape From Tarkov looking to take your gaming experience to the next level? Look no further than ABS Terragroup – the Tarkov hack for shaping your gameplay just the way you want it. ABS eft is a revolutionary third-party software designed exclusively for EFT, allowing you to enhance and customize your gaming experience like never before.

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[eftodincheat14]

EFT Odin Cheat

Say goodbye to losing in Escape From Tarkov. With EFT Odin Cheat, you'll have access to customizable options that will give you an unfair advantage over your opponents. Take your gaming experience to the next level with Odin Tarkov Cheat.

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[floresortho]

Top 10 Tips for Better Sleep

Basically, you need that sleep in order to live your best life! So how do you get it? Here are 10 “sleep hacks” that can help you get enough of the ZZZ’s you need.

1 | Be Mindful of What You Eat and Drink

What you eat (and when you eat it) can have a profound effect on your sleep cycle. 

The first basic rule of thumb for getting a good night’s sleep is to avoid food and drinks that contain caffeine in the afternoon and evening. Most people find that simply picking a “cut off time” such as 3pm for these items works well. Examples of foods and drinks to avoid after your “cut off time” include coffee, iced tea, (caffeinated) green tea, energy drinks, colas, and sodas, as well as foods that may contain caffeine, such as chocolate.

It is also a good idea to also limit the consumption of alcohol, sweets and simple carbs at night. While a little glass of wine right before bed may help you fall asleep faster, you may find that a couple of hours later, you are wide awake again because of it! 

The reason for this is that alcohol is basically a sugar substance. Alcohol, along with other simple carbs, converts into glucose very rapidly in the body. Fast conversion also causes insulin to spike quicker. In a normal sleep cycle, blood sugar usually spikes naturally between 4-8 am. This is called the “dawn effect” and is the reason why people have instinctually woken up with the sun or shortly before sunrise throughout time. When a person eats or drinks high-sugar substances late at night, it basically throws the whole cycle off and causes you to suddenly be wide awake far before your alarm goes off.

If you are used to eating a little something before bed, make it something light and easy to digest. Heavy meals before sleep can have an influence on both the sleep cycle and digestion, according to a Florida State University study.

Some people with certain conditions or dispositions may actually do better with a little light protein right before bed. Small amounts of protein right before bed can often help to stabilize glucose and avoid insulin spikes in the middle of the night for those with insulin imbalance already, according to anecdotal evidence. The best strategy is to try out different things and see what happens, keeping in mind that less is more when it comes to eating anything right before bed!

2 | Practice Stress Reduction Techniques 

Using specific daily modalities for reducing stress in your life can produce accumulative benefits over time as well, especially when it comes to sleep!

There is a definite link between chronic stress and sleep disturbances, especially insomnia. A survey conducted before the pandemic found that close to half of all Americans over 18 were concerned about how emotional stress is affecting their lives. Those who had chronic stress also had more weight issues, hypertension, and insomnia. Considering all that is going on in today’s world, it is safe to assume that this number is much higher today.

This all makes sense chemically, since chronic stress keeps cortisol levels high late into the evening when they should be decreasing so that you can get a good night’s sleep. There is a direct correlation between high cortisol, inflammation, and sleep disturbances. Practicing gentle stress-reducing techniques every day like meditation, mindfulness, spending time in nature, luxurious baths, journaling, and more can work wonders to lower stress and help sleep. 

In addition, studies have found that deep-rooted psychological pain and trauma, sometimes going back to childhood, can have ramifications for health patterns later in life. You can address and heal the root causes of stress and trauma with modalities such as EFT/tapping, EMDR, talk therapy, and energy work. 

3 | Solfeggio Frequencies and Binaural Beats

One stress reduction modality that deserves a shout-out when it comes to sleep is sound therapy. Solfeggio frequencies and “binaural beats” are both parts of this overall healing modality.

All music has a frequency that can be measured. There are certain frequencies, however, that can create not only certain brain wave patterns for deeper relaxation and better sleep but also profound healing of the body and the emotions. 

There are 9 basic solfeggio frequencies that exist in nature. According to popular culture, they were discovered in the 11th century and used for centuries mainly in Gregorian chanting. In the 1970s, they were rediscovered for their health effects by physician and researcher Dr. Joseph Puleo.

Taking the concept of healing frequencies one step further, we find that binaural beats combine two different frequencies (or tones) to create another tone that the brain interprets. Binaural beats must be listened to with headphones in order to reap the benefits in stereo. For example, a track of binaural beat music may have a 440 Hz tone coming into the left ear and a 444 Hz tone coming into the right ear. The tone that the brain will interpret will be 4 Hz, which is the high end of delta.

Studies, including a 2019 Indian investigation, have found that frequency music and binaural beats can have a healing effect on many different health conditions, including fibromyalgia, high blood pressure, pain, and sleep disorders.

Try out Solfeggio frequencies and binaural beats for yourself! Search for frequency and binaural beat music on YouTube by typing in the particular frequency you wish to engage in or just the words “binaural beats.” You will be surprised at how much is out there! Two solfeggio frequencies that are good for sleep are 432 Hz and 528 Hz. Binaural beats that are “tuned” to 1-4 Hz encourage delta brain wave patterns and are designed to help with deep sleep. Atmosphere: Binaural Therapy Meditation is one of the most popular apps for this kind of sound therapy.

4 | Exercise

There is no doubt that getting adequate exercise on a regular basis can help you fall asleep at night and stay asleep until morning. According to John Hopkins University, moderate aerobic exercise increases the length of time that a person will stay in “slow wave” (i.e., delta wave) sleep. Remember, this is the type of sleep that we need every night since it is the most restorative for your body as a whole. 

Regular exercise also helps stabilize mood and improve cognition. I heard a high-powered businesswoman say once that exercise is a must-do for her since it helped her get rid of the “mental grit” from her busy days. Science confirms this fact. A 2017 UCLA meta-analysis of over two dozen other studies concluded that “sleep and exercise exert substantial positive effects on one another.”

One questionable factor regarding exercise is what time of day is best for aerobic exercise when it comes to sleep. Because exercise releases endorphins and raises body temperature, some people may find it more difficult to fall asleep if they work out in the late afternoon or evening. Other people don’t notice a difference at all and can exercise at any time of the day or night and still fall right asleep. 

If you tend to be sensitive to factors that may affect sleep, opt to exercise before noon, optimally first thing in the morning. Also, keep in mind that, according to the U.S. National Institutes of Health, adequate exercise is defined as 150 minutes of moderate aerobic activity every seven days. This can equate to 30 minutes of brisk walking, biking, or swimming five times a week.

5 | Avoid Blue Light and Wi-Fi Signals

At least an hour before bed, make it a point to turn off your computer and unplug Wi-Fi routers for better sleep. Also, make sure that electronic devices such as clock radios are more than ten feet away from you when you snooze.

These recommendations may seem odd at first. However, just because you can’t see the electromagnetic frequencies that these devices put out doesn’t mean that they are not affecting your health and your sleep patterns. 

Many studies show the link between major illnesses such as cancer and close-range cell phone signals. The most relevant research, however, has discovered what these kinds of signals, as well as long-term exposure to Wi-Fi signals, can also do to melatonin levels. A German report published in the journal Bioelectromagnetics found that EMF exposure had a significantly negative effect on melatonin production. 

Melatonin, as you probably know, is the key hormone that controls the sleep cycle. It is also a powerful cancer inhibitor. In the study, long-term EMF exposure basically shut melatonin production to such a level that the anti-cancer effects of this powerful sleep hormone were turned off in breast cancer cells.

Blue light is another factor that can hinder sleep. This is the light that inherently comes off most screens, from computers and cell phones to smart TVs. A report published in 2010 found that while long-term exposure to red light did not have any effect on melatonin levels, blue light had a significant effect on both nighttime melatonin and nighttime cortisol levels. Studies have also discovered that blue light exposure can lead to negative effects in the endocrine and autonomic nervous system. Imbalances in these systems can negatively impact sleep patterns as well. 

We’ve all been there. Sometimes work, school or other commitments have us burning the midnight oil and staying up late at night in front of the computer. First of all, don’t make it a habit! Secondly, for those times when you must be exposed to blue light at night, try wearing amber-colored glasses or “EMF-blockers” to put a barrier between the harmful rays of the blue light (also known as “junk light”) and your eyes. This may help you get a better night’s sleep and help protect your body as a whole. 

6 | Keep Your Bedroom Cool and Dark.

Another little-known “hack” for healthy sleep has to do with the environment in your bedroom. Did you know that your body has an “optimal temperature” that it likes to get cozy with for best sleep? Researchers have found that this temp is much cooler than we may realize, sitting somewhere between 65 and 67 degrees F. According to the National Sleep Foundation, anything warmer than this will make the body restless throughout the night and sleep may be impacted.

In addition, keeping your room dark at night will help kickstart greater melatonin production and help you sleep deeper for longer, according to studies. To block out all light in the bedroom, consider getting light-blocking curtains for your windows. If that is not an option, consider wearing a thick eye mask while you sleep to simulate a totally darkened environment and encourage melatonin production. 

7 | Melatonin Supplementation & Other Herbal Supplements

There are a lot of supplements available out there to help with sleep, as any quick search on the internet will prove. One targeted substance that many people use at night is melatonin itself. Helping your melatonin levels stabilize by themselves by using the above modalities is always the best way to increase its production and correct usage in the body. That being said, sometimes the substances that the body intrinsically produces need a little help to get going again. This is especially true if you have been hard on your body for years, have current issues with sleep such as insomnia or sleep apnea, are going through a period of major stress or illness, or are a woman going through change of life (puberty, perimenopause, or menopause). 

Melatonin production is directly tied to serotonin production since its production in the night paves the way for serotonin to be produced in the morning. It is also tied to estrogen and other reproductive hormones and to gut health. Did you know that some melatonin is actually produced in the mammary glands as well as in the gut? 

Melatonin is such a versatile hormonal substance that it plays a role in not just sleep but also in dozens of healthy functions in the body. Some studies have shown that supplemental melatonin can help with sleep as well as cancer protection for some people. Other recent investigations, however, emphasize that the quality of the melatonin product one takes greatly determines its outcome and benefits.

If you are considering supplementing with melatonin, be sure to consult with a qualified natural health practitioner first. Researchers at John Hopkins University and others state that the timing of melatonin supplementation during the day, as well as the strength of the dose, matters. Your natural health professional may also suggest that you get a hormone panel done prior, which can test for key neurotransmitter levels, hormonal precursor levels, estrogen levels, and more. All of these substances are important cofactors for melatonin production and absorption.

In addition to melatonin, there are dozens of other herbal supplements as well as natural substances out there that can gently and safely calm your body at night, help with stress, and get your sleep cycle on track again. Some go-to’s that have helped many people include: 

Magnesium 24

B vitamins (taken ideally during the day)

Ashwagandha

Valerian root

Chamomile 

Kava 

Lavender 

Passionflower

CBD 

Medical cannabis

Not all herbal supplements are alike, nor does one herbal supplement help all people all the time. The effectiveness of a particular natural substance really does depend on your unique constitution and health. I suggest taking a couple of weeks to try out different herbal formulas. When it comes to sleep, the results will be pretty obvious, i.e., you’ll either fall asleep or you won’t. Whatever you choose, make sure that you are an empowered consumer and always go with herbal brands that are of the highest quality and contain no fillers. Also, choose supplements that are non-GMO and organic whenever possible. 

8 | Drink Some Calming Herbal Tea

Bedtime teas are a type of herbal tea made with a blend of ingredients to help you relax as you wind down before bed. Unlike other types of tea, these beverages are generally caffeine-free and contain compounds that can ease stress and anxiety or promote feelings of calmness, such as lavender, chamomile, or passionflower.

Enjoying a cup of herbal tea can also be a safe, soothing, and relaxing addition to your bedtime routine. In fact, practicing healthy sleep habits and establishing a regular nightly routine may be beneficial for improving sleep quality and treating issues like insomnia.

The calming effects of a nice hot cup of tea are well documented. When you can’t sleep, make yourself a hot cup of lavender, chamomile, Kava, valerian, or passion flower root tea, then sit back and feel the tension leave your body as you slip into rest. 

9 | Read Something

A 2009 investigation at the University of Sussex in the UK found that 6 minutes of reading before bed reduced stress by 68% and helped people cope with insomnia. If you find yourself nodding off after the first few pages, go with the flow and slip under the covers and into sleep! P.S. Don’t read on your kindle, computer, or phone late at night. When you can’t sleep is when you reach for a good, old-fashioned paperback, hardcover, or magazine!

10 | Practice Acceptance (and Deep Breathing)

Sleepless nights are a good opportunity to practice some meditation, visualization, and affirmations. In addition, the mere act of acceptance and surrender helps us to be in the moment with “what is,” which in turn helps to lower stress responses. 

Studies have also found that deep breathing exercises help to massage the vagus nerve, which is the main avenue for communication between the brain/nervous system and the rest of the body. When you calm your vagus nerve, you calm your whole body. 

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