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A survey conducted by scientists from the University of São Paulo (USP) found that 65.5% of the population report sleeprelated problems, and also showed that women are 10% more likely to have poor sleep than men. This data is worrying because poor sleep can directly impact people’s quality of life.

Deprivation can cause body aches, fatigue, drowsiness, irritability, sudden mood swings, memory loss, impaired creativity, slow thinking, inattention, and difficulty concentrating.

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In the long term, the problems are even worse and include premature aging, weakened immune systems, a tendency toward obesity, diabetes, cardiovascular and gastrointestinal diseases, and chronic memory loss.

There are treatments and different habits that help people reach the deepest stage of sleep that most people often don’t. Preferences we can have include setting a specific amount of rest and ensuring a sleeppromoting environment, meaning there is little or no light, turning off visual and auditory stimuli, and staying away from screens and electronic devices for at least an hour beforehand becomes bed.

Teas with soothing properties such as chamomile are also indicated and, in addition to medicinal herbs, bring a beneficial relaxation ritual before going to bed.

But not only teas can affect our sleep quality. What we eat is also important. This includes the choice of food and the meal times. Ideally, meals should be eaten well before bedtime to allow the natural effects of each food in the body to take effect.

To help you with these decisions, MadeReal, a plantbased food brand, has selected seven foods to include in your menu that may help you sleep better.

7 foods for a good night’s sleep:

1 Banana: is on the list because it is high in tryptophan, an amino acid that is not naturally produced by the body. This element is essential for the production of melatonin, the sleep hormone, and serotonin, the “happy hormone,” which also helps regulate your night’s sleep. Other foods rich in tryptophan are dark chocolate and milk.

2 Almonds: Not only are they a source of tryptophan, but they’re also rich in magnesium, which helps control blood pressure and reduce inflammation, two factors that interfere with a good rest. Magnesium also significantly improves sleep efficiency and latency and increases melatonin levels in the body.

Nuts like chestnuts, walnuts, and almonds are good sources of omega3. Photo: Pixabay

3 Kiwi: The lowcalorie fruit is a source of vitamins K and C and can be consumed before bed. Research shows that eating this food helps 42% of people fall asleep faster.

4 Salmon: Like tuna, trout, herring and mackerel, salmon is rich in omega3 fatty acids. The combination of omega3 fatty acids with the good amount of vitamin D found in these foods promotes sleep as both increase the production of serotonin. For vegans and vegetarians, there are other foods rich in omega3s such as oilseeds (chestnuts, walnuts, and almonds), vegetable oils, dark green leaves, and some legumes.

Photo: Pixabay

5 Chamomile Tea: Used to calm down, it is also indicated to relieve stressful and insomnia situations. Due to the presence of apigenin and other flavonoids that bind to receptors in the brain, the plant is said to induce sleep just before bedtime.

6 Beans: Vitamin B6, found in beans, helps convert it into serotonin, which in turn is a precursor to melatonin, a fundamental neurotransmitter for sleep.

7 Salad: Scientific studies show that this vegetable reduces inflammation and signs of stress caused by sleep disorders. Besides being light and not causing indigestion that can disrupt rest.

Image by Silvia from Pixabay

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DOHA, Qatar — In a country whose wealth and ambition have often raised questions about its identity — is it a facilitator or instigator, a state bridging divides, or an aspiration that stands apart — the National Museum of Qatar offers a succinct and dazzling self-assessment.

“Qatar has transformed itself from a state that some people could hardly identify on a map into a major player in politics, economy, media, culture and sport worldwide,” said the country’s Emir, Tamim bin Hamad al-Thani . in words projected onto a black background that are difficult to dispute.

Despite Qatar’s advances, it will be put to the test next month as it hosts the World Cup – an event that will draw a level of scrutiny and criticism the country has rarely experienced and threaten a global image that has been eroded over the years Creativity has been carefully nurtured through diplomacy, humanitarian work, and commercial ventures such as sports sponsorship.

Families of migrant workers who died in Qatar await answers

In recent weeks, renewed attention has been drawn to the plight of migrant workers who suffered or died building infrastructure for the event and concerns about how LGBTQ fans are received in a country that criminalizes homosexuality. In the past two days, the debate has shifted to outrage over a ban on beer in stadiums.

Qatari officials have fretted over much of the criticism, arguing that the country is unfairly singled out in a way that suggests an undercurrent of racism – and which ignores the tournament’s seminal nature.

“Hosting the first major football event in an Arab-Muslim-majority country is a truly historic moment and an opportunity to break stereotypes about our region,” Qatar’s Foreign Minister Mohammed bin Abdulrahman al-Thani said in a text message. “Football has the power to forge friendships and break down barriers of misunderstanding between nations and people.”

And for Qatar, a successful tournament could serve to validate its myriad efforts over the years to increase its global standing and amplify its influence.

Abdullah al-Arian, a history professor at Qatar’s Georgetown University and editor of the new book Football in the Middle East: State, Society, and the Beautiful Game, said the World Cup is “part of a much broader strategy designed to Position Qatar as a major regional player.

“It’s making room outside the shadow of neighbors like Saudi Arabia and Iran. And it does this in part by investing in large-scale development projects, as well as in media, popular culture, education and medicine. The World Cup fits right in with that,” he said.

Just before the tournament, Qatar faced a far tougher test. The story is told at the museum in Doha – an incubator of the evolving national narrative – in an exhibition on the “Ramadan Blockade”: a siege on Qatar imposed by neighbors including Saudi Arabia and the United Arab Emirates in 2017 and nearly four years lasted .

The blockade divided the Middle East, separating families from Persian Gulf states that had cross-border ties, and burdening Qatar — a country with one of the highest per capita incomes in the world — with an unfamiliar hardship as it suddenly struggled to become citizens to provide and residents with food and other supplies.

Saudi Arabia and its allies accused Qatar of terrorism, which they denied. Their anger stemmed from Qatar’s support for Islamist groups across the region, its sponsorship of news channel Al Jazeera and its general refusal to align itself with its neighbors. The feud ended last year when Qatar refused to comply with a list of demands from the Saudi-led bloc, including the closure of Al Jazeera. But tensions remain.

Key US allies resolve years-long feud as Saudi Arabia lifts blockade of Qatar

There is consensus in the region about “common threats,” Mohammed said. “But sometimes we don’t agree on the techniques” to counter them, he conceded.

At the moment Qatar seems to have other priorities. Before being overwhelmed by the demands of the World Cup, Qatar returned to its role as a regional facilitator, supporting the United States as an external interlocutor for Iran and the Taliban – including helping evacuate US citizens and allies during the chaotic disengagement of the country from Afghanistan.

Home to a key base for the US military’s Central Command, Qatar has largely avoided a confrontation with the Biden administration, even as its neighbors, resented by what they see as an American withdrawal from the region, forged closer ties with China and aimed at Russia.

The United States has “other priorities. We cannot blame this on retreat,” Mohammed said. Governments in the region, he added, “have to start taking more responsibility.”

Qatar’s “international role has matured over the past decade,” said Elham Fakhro, a research fellow at the Center for Gulf Studies at the University of Exeter. The blockade came as a “shock,” but Qatar still managed to win “several diplomatic victories,” she said, including mediating conflicts on behalf of the United States.

“The ideal scenario for Qatar’s progress will be one in which it can strike a balance between its international foreign policy ambitions while avoiding a further breakdown in regional ties with its neighbors,” she said.

As the tournament begins, Qatar is now welcoming these neighbors with thousands of fans from across the Arab world, including Saudi Arabia, which is taking part in the tournament and is expected to send one of the largest contingents of ticket holders – a stunning turnaround after hostilities erupted during the blockade were unleashed.

Fans from across the region, including Tunisians, Iranians, Moroccans and Saudis, gave the tournament a “unique flair,” al-Arian said: the latest example of Qatar’s mediating role when all goes well.

Several dozen animals have adopted this mysterious behavior at a farm in northern China. Unusual behavior with no previously identified explanation.

A mysterious behavior to say the least. In early November, a flock of several dozen sheep was spotted circling in northern China’s Inner Mongolia region for 12 days without any apparent reason, multiple local media reports.

The images, captured by video surveillance cameras in early November, show several dozen animals moving regularly and continuously in a concentric path. Some animals are stationary but remain positioned toward the circle.

A bacterium in question?

The video was released by Chinese state media People’s Daily, which says no cause for the unusual behavior has been identified but says the sheep are in good health.

The sheep’s owner, Ms. Miao, assures the Metro newspaper that only a few sheep started adopting this mysterious behavior before the whole flock followed suit. These circle tours began on November 4th.

All of the breeder’s animals are unaffected. Only those who are in enclosure number 13 move in circles.

But why such behavior? No clear explanation has yet been given, but veterinarians interviewed by Metro speak of a possible infection of sheep with listeriosis (or listeria).

This bacterial disease, usually caused by spoiled feed, affects the brains of animals and can cause “nervous disorders, impaired balance, impaired walking,” according to the French Ministry of Agriculture.

11/20/2022 12:00 (act. 11/20/2022 12:10)

More than 8,300 civilians have been killed since the start of the war in Ukraine. ©APA/AFP/GENYA SAVILOV (icon image)

Since the start of Russia’s war of aggression in Ukraine on February 24, more than 8,300 civilians have been killed, including 437 children. This was stated by Ukrainian Attorney General Andriy Kostin, according to a report on the Internet portal “Unian” on Sunday. More than 11,000 people were injured. According to Kostin, the real number of victims will probably be higher because the Ukrainian authorities still do not have access to some areas occupied by Russia.

Ukrainian authorities reportedly recorded more than 45,000 war crimes. 216 people were reported as war crimes suspects, including 17 Russian POWs. Twelve of the 60 people accused have been convicted so far.

According to official reports, Ukrainian authorities are finding more and more evidence of atrocities committed by the former Russian occupiers in the liberated areas around Kherson, Kharkiv and Donetsk. Over the past two months, more than 700 bodies have been discovered in these areas, Kostin said on state television late on Saturday. About 90% of the cases involved civilians.

In addition, about 20 sites were discovered where civilians were interrogated and held captive, he said. “We found places where they killed peaceful civilians practically in almost every village in the Kharkiv region,” said Kostin. Investigators are now finding a similar situation in the newly liberated Kherson region of southern Ukraine. “And every day we get new information.”

According to the Ukrainian General Staff, the Russian armed forces are transferring units withdrawn from the Kherson region to the Donetsk and Luhansk regions in eastern Ukraine. In Luhansk, Russian occupiers set up additional checkpoints to identify and arrest defectors, it said on Sunday. The Russian army is massively attacking with rockets, but it is still too early to talk about a new major offensive.

The information was given by the spokesman of the Ukrainian Air Force, Yuriy Ihnat, according to the Internet portal “Ukrajinska Pravda” of Ukrainian television. But there is heavy fighting in Donbass, in eastern Ukraine.

Russian troops had recently cleared the main town of Kherson and the surrounding area northwest of the Dnipro River and, under pressure from Ukrainian forces, had retreated to the east bank of the Dnipro River.

According to the General Staff, Ukrainian units have managed to fend off several Russian attacks in the Luhansk and Donetsk regions since Saturday. The Ukrainian military counted about 60 attacks with Russian rocket launchers. The information could not be independently verified.

Despite a relatively orderly withdrawal of Russian troops from Ukraine’s Kherson region, British military experts say Moscow’s armed forces are characterized by weak leadership and a culture of cover-up. This emerges from the daily intelligence update from the British Ministry of Defense in London on Sunday. Consequently, there is a lack of military leadership at the middle and lower levels of command.

Ukraine, meanwhile, says the country’s electricity supply is under control, despite numerous Russian attacks on power generation infrastructure. “We deny the panic messages circulating on social media and online media and assure that the situation, although difficult, is under control,” Ukraine’s Energy Ministry said on Saturday. Kiev authorities had previously stated that a complete power grid shutdown in the capital following the Russian attacks could not be ruled out.

The Zaporizhia nuclear power plant is under fire, according to Russian sources. State news agency TASS quotes Russian energy company Rosenergoatom as saying Ukraine fired near a nuclear storage facility. According to the measurements, no radioactive radiation escaped.

Just before noon on Saturday (19th), Francis began his private visit to his cousin, who lives near the town of Asti in Italy’s Piedmont region. The Pope arrived by helicopter at Portacomaro Stazione, another nearby parish.

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Piedmont embraces the Pope, who for a day sets aside all his time for family affection, in particular a visit to his cousin Carla Rabezzana, who just turned 90 a few days ago and lives in the town of Portacomaro, in the Italian region of Piedmont. She greeted her cousin Jorge outside the apartment and they sat down at the table for lunch this Saturday (19). In the afternoon, after a stopover at the local nursing home, he always privately visits another cousin, Delia Gai, who lives with other relatives in the small town of Tigliole.

Arrival in Portacomaro

Francisco arrived by helicopter at the Portacomaro Stazione sports field in the province of Asti just before noon. He was received by the parish priest, Father Luigino Trinchero. After a brief stop at the local church, where the pope paused in prayer at the parish of the Blessed Virgin of the Angels the parish of his grandparents he greeted hundreds of people who crowded the street as the pope drove to his family . They finally took part in the first moments of a strictly private visit this Saturday (19), which will be followed this Sunday (20) by the first public moment in Piedmont, during which a mass will be celebrated in Asti Cathedral. The Eucharistic celebration will begin at 11:00 a.m. local time, 7:00 a.m. Brasília time, with a live broadcast by Vatican News, with commentary in Portuguese.

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The first pictures in Piedmont

• Ukrainian President Volodymyr Zelenskyy said on Saturday evening that several areas of the country were still suffering from major problems with power outages. such as the Kyiv region and the capital, the city of Odessa and its region, and in the Kharkiv, Vinnytsia, Ternopil, Cherkassy and Chernihiv regions.
• New British Prime Minister Rishi Sunak paid a surprise visit to Kyiv on Saturday. and met Volodymyr Zelenskyy. He pledged £50m in air defense aid to Ukraine and said Britain will continue to support Kyiv “until Ukraine wins the peace”.
• Andriy Yermak, Ukraine’s president’s chief of staff, said Saturday Moscow has not officially contacted Kyiv for peace talks.. “The first steps to be taken on the Russian side are to withdraw all Russian troops from Ukrainian territory,” Mr. Yermak said in the preamble to each discussion.
• Russia has described Poland’s decision to bar Russian Foreign Minister Sergey Lavrov from entering its territory as “provocative and unprecedented”.for a meeting of the heads of diplomacy of the Organization for Security and Co-operation in Europe (OSCE).
• The Ukrainian army said on Saturday that it verifies the authenticity of videos which, according to Moscow, proves that Kyiv executed several Russian soldiers who had surrendered.

Find our direct from yesterday by clicking this link.

Read all our articles, analysis and reports on the war in Ukraine

Report. In Kherson, the Tropinka hospital defies the occupation

Chronic. Zelenskyi’s lesson for Israel

Credentials. “We were beaten twice a day”: In Russia, the rights of Ukrainian prisoners of war are systematically violated

narrative. How Russian prisoners are sent to the Ukrainian front by the tens of thousands

Detection. In Russia, the political goals of Evgueni Prigoyine, head of the Wagner mercenary company

podcast. Kherson: turning point of the Ukrainian counter-offensive?

Thorough. The world’s answers to your most frequently asked questions

(ANSA) — Kyiv, NOVEMBER 20 — Attempts by the West to persuade Ukraine to negotiate with Moscow after a string of key Kiev military victories are “bizarre” and amount to demanding their surrender. This was underscored by Mykhaylo Podolyak, adviser to Ukrainian President Volodymyr Zelenskyy, specifying: “When you have the initiative on the battlefield, it’s a bit strange to get suggestions like: ‘You won’t be able to do everything but doing so with the military means you have to negotiate’. This would mean that the country “that is regaining its territories must capitulate to the country that is losing,” he added.

According to Podolyak, Moscow “did not make a direct proposal” to Kyiv for peace talks, preferring to pass it on through intermediaries and even assumed a ceasefire.

Negotiating “makes no sense,” and Kyiv interprets these speeches as simple maneuvers by the Kremlin to gain breathing space on the ground and prepare a new offensive: “Russia does not want to negotiate,” repeated the adviser to the Ukrainian president.

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In defense of its decision to grant immunity to Saudi Crown Prince Mohammed bin Salman over the killing of journalist Jamal Khashoggi, a US State Department spokesman said Friday that it granted Prime Minister Narendra Modi similar protections from prosecution in 2014. The Saudi Crown Prince is charged with the murder of Khashoggi, a dissident and journalist, in Istanbul in 2018.

Asked about the immunity granted to the crown prince for Khashoggi’s assassination, US State Department deputy spokesman Vedant Patel said at a briefing PM Modi and several other leaders have been given similar protections over the years. “This is not the first time the United States has done this. It is a long-standing and consistent approach. It has already been applied to a number of heads of state,” Patel said.

“Some examples: President (Jean-Bernard) Aristide in Haiti in 1993, President (Robert) Mugabe in Zimbabwe in 2001, Prime Minister Modi in India in 2014 and President (Joseph) Kabila in the Democratic Republic of the Congo in 2018. This is a consistent practice we have offered to heads of state, government and foreign ministers,” he said. India is yet to comment on the remarks.

The US imposed a visa ban on Modi in 2005 over allegations that his government failed in its duty to stop the Gujarat riots of 2002 when he was prime minister. While the UK and later the European Union ended their respective boycotts of Modi by 2013, the US claimed there was “no change in their policies” until he was elected prime minister in May 2014.

The Supreme Court has acquitted the Prime Minister of all allegations of wrongdoing in the 2002 riots.