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      "permlink": "the-best-foods-for-a-good-night-s-sleep",
      "title": "The best foods for a good night's sleep",
      "body": "The best foods for a good night's sleep\n\n\n\nStruggling with sleep right about now? Millions of Americans are in the same boat, in no small part thanks to the ongoing stress of living amid the coronavirus pandemic, school and business closures, and more.\n\nBelow, try to snap out of your bad-sleep rut with these wholesome choices that get nutritionists' seal of approval.\n\nAlmonds\n\n![20220228203127_-1235147595_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmdKtUosoYQdAhBg62ZCfDTvgAxaebp3Wdamq4ZVabRj5x/20220228203127_-1235147595_7960030034019017686_480_269_80_webp.webp)\n\n\nLet's go nuts for another nut. Brynn McDowell, RD, The Domestic Dietitian, explains: \"Almonds contain a natural source of melatonin, which is a hormone that your brain produces and has been associated with sleep and sleep cycles. Research indicates that eating melatonin-rich foods may assist with improving your body's sleep cycles,\" she says. \"Almonds are one of the highest plant-based sources of melatonin,\" she continues, adding that a small handful of almonds or even a spoonful of almond butter before bed may help stimulate your body's melatonin production.\n\nMagnesium matters, too. \"Magnesium is a rarely considered mineral that plays many roles in the body, over 600 functions at the cellular level. While it is a small nutrient, a deficiency has significant implications,\" says Trista K. Best, MPH, RD, LDN of Balance One Supplements, pointing to this research. \"Along with fighting depression and lowering blood pressure, magnesium\nis linked to better sleep in both quality and quantity. Magnesium deficiencies almost always lead to or exacerbate insomnia,\" she elaborates, noting that it does this by regulating and activating parasympathetic hormones and neurotransmitters that help the brain to enter a state of relaxation which is better prepared for rest. \"Magnesium also helps to control the symptoms of some conditions that interrupt sleep, like digestive disorders.\"\n\nWalnuts\n\n![20220228203127_-1135762595_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmSagunpFGsieMXmFw7h5bicwB4wXBLiN2WcL282yotCzJ/20220228203127_-1135762595_7960030034019017686_480_269_80_webp.webp)\n\n\n\"Walnuts contain several nutrients that promote good sleep, such as melatonin, serotonin, and magnesium. Studies show that eating walnuts increases melatonin in the blood, making walnuts a great bedtime snack,\" says Kaleigh McMordie, MCN, RDN,. \"Walnuts are also high in omega-3 fatty acids. Animal studies inratshave shown that omega-3 fatty acid deficiency can alter several neurotransmitter pathways, including that of serotonin, affecting depression, anxiety, and sleep.\"\n\nBananas\n\n![20220228203127_-429270583_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmbzaKTRsVbSFtf7ySBDMjtrpRpTGoe2z3djzdx5yYmnZJ/20220228203127_-429270583_7960030034019017686_480_269_80_webp.webp)\n\n\nBanana and almond butter, anyone? \"Bananas are a great bedtime snack since they contain a trifecta of sleep-promoting compounds: carbohydrates, tryptophan and melatonin. In fact, one study aiming to decrease sleep disorders in the elderly found that daily banana consumption was a viable alternative to sleep aids,\" said Amanda K. Miller, RD, LDN, registered dietitian and medical reviewer at The Botanical Institute. \"Carbohydrates can raise your blood sugar, which has a therapeutic sleeping effect. Tryptophan is the amino acid that leads to serotonin production. Serotonin can be converted into more melatonin, which promotes a healthy sleep-wake cycle.\n\nTart cherries or cherry juice\n\n![20220228203127_1914846847_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmPMz3mZ5tUcD5KPbFLpgDvzK7GFUannTTKBWyWS6Gdhy5/20220228203127_1914846847_7960030034019017686_480_269_80_webp.webp)\n\n\nReach for tart cherries or tart cherry juice, and you may just usher in a better night of ZZZS. \"Tart cherry juice can increase our bodies' ability to use tryptophan, which is an amino acid linked to sleep. Tart cherry also has a high melatonin concentration,\" says Amy Adams, RDN, LDN. \"Research says 8 oz of tart cherry juice in the morning and nighttime for as little as two weeks can significantly reduce insomnia.\"\n\nEchoing Adams, McMordie adds, \"Tart cherry juice has been shown in some studies to increase melatonin and to improve sleep quality and duration.\" Learn more about tart cherry juice and SleepFoundation.org.\n\nChamomile and Lavender Tea \n\n![20220228203127_1741514099_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmZ1Knxg7rthVp5QtsEunAdN7h8LPJJT9dAkXvAFvgpfGF/20220228203127_1741514099_7960030034019017686_480_269_80_webp.webp)\n\n\nSo we know these are beverages, but they're both certainly worth highlighting for their potential sleep benefits. \"Chamomile tea has been used in traditional medicine to treat many ailments, including insomnia. Chamomile contains the flavonoid apigenin, a compound that binds to the benzodiazepine receptors in the brain, creating a sedative effect,\" says McMordie, adding that one study found that postpartum women who drank chamomile tea for two weeks reported better sleep and had lower depression scores.\n\nAs for lavender tea, it may similarly help improve sleep quality by promoting relaxation and reducing anxiety, says McMordie. \"Using lavender oil in an aromatherapy application has also been shown to be effective at promoting better sleep.\"\n\nOats\n\n\n![20220228203127_1950318914_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmZKrfiDBHSqsBFK3bzhq3Zga2vheyfgD9kzZPvuhWneUE/20220228203127_1950318914_7960030034019017686_480_269_80_webp.webp)\n\nAllison Tallman, MS, RD, CNSC, of SportingSmiles.com is all about this wholesome grain to help support enhanced sleep, which may be due to their high-fiber content. \"Consumption in the evening may promote drowsiness, leading to better sleep. Oats also contain melatonin, which can help us to fall asleep as well,\" she says.\n\nSalmon\n\n![20220228203127_-654262901_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmWMp9hRuzoEjGGkow9GWiMqSQfWVJ1wAYXwVcjTfgV9nM/20220228203127_-654262901_7960030034019017686_480_269_80_webp.webp)\n\n\nThis nutrient-dense fish is another food that's believed to have some sleep-promoting prowess. \"Salmon and other fatty fish are high in both omega-3 fatty acids and vitamin D, both of which can improve sleep quality by promoting serotonin production. In one study, men who ate salmon three times a week fell asleep faster and reported better daily functioning than those who ate chicken, beef, or pork,\" said McMordie.\n\nRiffing on McMordie, McDowell, shares that \"researchers believe the combination of vitamin D and Omega 3s in fatty fish may help improve sleep quality because of their ability to increase the production of serotonin.\" FYI: \"Serotonin is a chemical produced in our brain that helps regulate sleep cycles,\" says McDowell, among other roles in mood, emotions, appetite, and digestion.\n\nEggs\n\n![20220228203127_2085099591_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmRfY1x29Hw832HxtDMamBGy1rkbJomSqPUWkhnWeaRUfx/20220228203127_2085099591_7960030034019017686_480_269_80_webp.webp)\n\n\nEggs before bed? Don't mind if we do.\n\n\"Eggs contain many nutrients that are\n\nimportant for sleep and overall general\n\nhealth. Research shows eggs are one food\n\nthat is higher in melatonin, which has been\n\nshown to induce sleep,\" says Adams.\n\nAvocados\n\n![20220228203127_-85578143_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmQUpdeyvGTtJeoWmTUGjWjZHwSHdYczxmxSAFjLptngFZ/20220228203127_-85578143_7960030034019017686_480_269_80_webp.webp)\n\n\nGuac 'n' roll...into bed. \" Avocados can help increase serotonin due to avocado's tryptophan content. This, in turn, can increase melatonin in the body (and help you sleep better),\" says Kostro Miller. If you're eating an avocado before bed, skip the chips or bread and drizzle a little extra virgin olive oil and sea salt over it for a simple and satisfying snack.\n\nKiwis\n\n![20220228203127_862070756_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmNb2LMdE53VqKyCxZmoqs9sgMTmAjLz4hJorf4ki8Jusp/20220228203127_862070756_7960030034019017686_480_269_80_webp.webp)\n\n\nWe'll definitely take all the excuses we can get to load up on this delicious tropical fruit. \"Studies show kiwi contains compounds like antioxidants and serotonin which may be beneficial for sleep. One study found that consuming two kiwis one hour before bedtime increased total sleep time and sleep efficiency,\" comments Adams.\n\n\n![20220228203127_1950318914_7960030034019017686_480_269_80_webp.webp](https://cdn.steemitimages.com/DQmZKrfiDBHSqsBFK3bzhq3Zga2vheyfgD9kzZPvuhWneUE/20220228203127_1950318914_7960030034019017686_480_269_80_webp.webp)",
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      "body": "Want to welcome you all to his wonderful month .filled with joy, peace and happiness \n![IMG-20220301-WA0002.jpg](https://cdn.steemitimages.com/DQmPUSvBxPAWzZKxRKeJn4j524NwWJdDPxUjcAjRs7eXX28/IMG-20220301-WA0002.jpg)\n\n\nMay this month bring forth Goodies , may smile never depart from our faces may joy and happiness never stop in our lives \n\n\nOnce again HAPPY NEW MONTH",
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      "title": "TRADITIONAL WAY OF SAVING MONEY IN NIGERIA",
      "body": "Before the advent of, traditional ways of saving money were in existence. People saved for different reasons and the topmost was to begin businesses or to make a purchase. Savings has always been a lifestyle of man.\n\nAsides online savings platforms such as, Piggyvest, and Cowrywise, there are traditional ways of saving money in Nigeria\n that can help you achieve your financial goals and targets.\n\nThis is also known as Esusu amongst the Yoruba, Isusu in Igbo and Adashi amongst the Hausas. Thrift societies have existed in time and is not a new feature. It has existed in time as a traditional way of saving money. It is an informal community-based savings scheme. The community can be made up of individuals hailing from a particular area, work colleagues, traders, farmers in a settlement etcetera.\n\n\n![download (2).jpeg](https://cdn.steemitimages.com/DQmTb5ejoSfNs4EStEp2iHSJsu2nE9BjXncgpkSDMxwsRud/download%20(2).jpeg)\n\nThrift societies were documented to have originated from the Yoruba tribe of Western Nigeria.\n\nThe thrift societies work by financial contributions from members on stipulated time frames. The time frame could be weekly, fortnightly, or monthly. Each member of the group takes turns collecting the pooled money on monthly basis or as when agreed upon. The member to benefit from the contribution that month, is agreed on by a ballot system. \n\n![download (1).jpeg](https://cdn.steemitimages.com/DQmaSJ2hYi7CSkRjXfqM8YRj12SVf64Hufga5WG8kxv1ZjD/download%20(1).jpeg)\n   \n## Summary\n\nTraditional ways of saving money are not trustworthy, neither are they high yield. In recent years, financial literacy has made us get exposed to better savings opportunities that your high interest.\n\nSaving money is good and should be encouraged but with the ever-rising cost of living, saving money makes you accrue losses. It's more ideal to invest money than save. Investing generates a higher interest as against just saving money. In recent times, there exist online platforms that can educate you on Investments to make and how to invest your money.",
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      "body": "## Notorious Criminal Who Smiles To Death \n\n @chenkeslord\n\nNaturally, 'Doctor' Ishola Oyenusi should have taken the top spot on this list going by the fact that he was the first known armed robber in the country.\n\nBut Anini's exploits in the underworld took the shine off Oyenusi.\n\nIn the history of crime in Nigeria, Oyenusi, was a cold-blooded armed robber who held sway in the early 70s, stands on a very special threshold that none can ever dream of attaining.\n\nHe took the nation by storm shortly after the Civil War ended and before he was executed on Wednesday, September 8, 1971, at the famous Bar Beach show in front of 30,000 watching Nigerians, no one believed that 'The Doctor' would be captured, as he was famed for 'disappearing' or his body not penetrable by bullets.\n\nIn fact, he must have had so much faith in his charms that he smiled all the way to the stake and even as soldiers aimed their rifles at him and his co-criminals, Oyenusi still radiated an aura of invincibility.\n\nWhen Oyenusi reigned at the height of his regal confidence, he declared: ‘The bullet has no power over me.‘\n\nLegend has it that Oyenusi got into active robbery back in 1959, but he committed his first major robbery when he snatched a car along Herbert Macaulay Road in Yaba, Lagos, and killing its owner in the process, just because his girlfriend was broke and needed money to buy her make-up.\n\nHe eventually sold the car for £400 (Nigeria's currency then) and handed the money to the lady. He actually snatched the first car he saw on the road. Such was the ferocious nature of his audacity.\n\nBy the end of the Civil War, Oyenusi had metamorphosed into a cold-hearted robber who took delight in causing pains to his victims.\n\nOyenusi’s arrogance was also legendary. In 1970, he was arrested and handcuffed by a police officer. As the policeman was ordering him around, Oyenusi blasted him and thundered: ‘People like you don’t talk to me like that when I am armed. I gun them down.’\n\n\n![IMG-20211202-WA0005.jpg](https://cdn.steemitimages.com/DQmcbqWfbYx4L1XAHs162hDik7Et9s66Y2Smupa19GXEr7F/IMG-20211202-WA0005.jpg)\n\nThe last robbery that did him in was when he and his gang attacked the WAHUM factory in Ikeja in March 1971, where they stole the princely sum of £28,000, which was unprecedented in those days. A police officer was also killed in the process.\n\nDoctor' Ishola Oyenusi's execution was celebrated by relieved Nigerians who trooped out en-masse to the Bar Beach in Lagos to witness the end of a man who had held the country to ransom.\n\nAs the crowd thronged the Beach, jeering and booing Oyenusi and his band of six convicted robbers, the man of the moment kept smiling and waving at them but shortly before his body was riddled with hot-leaded bullets from stern-faced soldiers of the Nigerian Army, he finally screamed: ‘I am dying for the offense I have committed.",
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      "body": "## Notorious Criminal Who Smiles To Death \n\n @chenkeslord\n\nNaturally, 'Doctor' Ishola Oyenusi should have taken the top spot on this list going by the fact that he was the first known armed robber in the country.\n\nBut Anini's exploits in the underworld took the shine off Oyenusi.\n\nIn the history of crime in Nigeria, Oyenusi, was a cold-blooded armed robber who held sway in the early 70s, stands on a very special threshold that none can ever dream of attaining.\n\nHe took the nation by storm shortly after the Civil War ended and before he was executed on Wednesday, September 8, 1971, at the famous Bar Beach show in front of 30,000 watching Nigerians, no one believed that 'The Doctor' would be captured, as he was famed for 'disappearing' or his body not penetrable by bullets.\n\nIn fact, he must have had so much faith in his charms that he smiled all the way to the stake and even as soldiers aimed their rifles at him and his co-criminals, Oyenusi still radiated an aura of invincibility.\n\nWhen Oyenusi reigned at the height of his regal confidence, he declared: ‘The bullet has no power over me.‘\n\nLegend has it that Oyenusi got into active robbery back in 1959, but he committed his first major robbery when he snatched a car along Herbert Macaulay Road in Yaba, Lagos, and killing its owner in the process, just because his girlfriend was broke and needed money to buy her make-up.\n\nHe eventually sold the car for £400 (Nigeria's currency then) and handed the money to the lady. He actually snatched the first car he saw on the road. Such was the ferocious nature of his audacity.\n\nBy the end of the Civil War, Oyenusi had metamorphosed into a cold-hearted robber who took delight in causing pains to his victims.\n\nOyenusi’s arrogance was also legendary. In 1970, he was arrested and handcuffed by a police officer. As the policeman was ordering him around, Oyenusi blasted him and thundered: ‘People like you don’t talk to me like that when I am armed. I gun them down.’\n\n\n![IMG-20211202-WA0005.jpg](https://cdn.steemitimages.com/DQmcbqWfbYx4L1XAHs162hDik7Et9s66Y2Smupa19GXEr7F/IMG-20211202-WA0005.jpg)\n\nThe last robbery that did him in was when he and his gang attacked the WAHUM factory in Ikeja in March 1971, where they stole the princely sum of £28,000, which was unprecedented in those days. A police officer was also killed in the process.\n\nDoctor' Ishola Oyenusi's execution was celebrated by relieved Nigerians who trooped out en-masse to the Bar Beach in Lagos to witness the end of a man who had held the country to ransom.\n\nAs the crowd thronged the Beach, jeering and booing Oyenusi and his band of six convicted robbers, the man of the moment kept smiling and waving at them but shortly before his body was riddled with hot-leaded bullets from stern-faced soldiers of the Nigerian Army, he finally screamed: ‘I am dying for the offense I have committed.",
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