Why the Apple iPhone X is the Ultimate Travel Device

Wazzup Pilipinas!

When it comes to preparing for a trip, there are just some things that you can’t go without, with your smartphone being one of them. But have you ever thought about what specific smartphone could be considered as the ‘ultimate’ in terms of being a travel device? Here are some reasons why we believe the Apple iPhone X is worthy of that title.

Its impressive camera
Whether you’re a social media hound, a photography enthusiast, or just someone who loves to take pictures, you know that it’s impossible to go on a trip without packing a camera along for the ride, simply because of all those photo opportunities you’re bound to stumble upon. However, if that means lugging along a bulky DSLR system that needs its own luggage, then you might as well leave that behind and purchase an Apple iPhone X instead.

With Apple’s top-of-the-line smartphone in your hand, you’ll be able to take photos in stunning and beautiful resolution, and it’s all thanks to its 12 MP sensor camera with 10X zoom. Its built-in Optical Image Stabilization also helps to minimize motion blur due to either a shaky hand or a shaky ride, making it much easier for you to take professional-quality shots. All of this in a gadget that fits easily into your hand or pocket—you’d be crazy to go anywhere without it!

Its increased durability
Let’s face the hard facts here: unless you invest in a properly ruggedized, bulky case for your smartphone, there’s a pretty good chance it’s going to suffer some sort of damage during its lifetime. This is especially true if you’re planning on bringing it along with you on the road. And nothing ruins a trip more than seeing your immaculate smartphone get dinged, scratched, or even bent.

Thankfully, Apple has heard the prayers of its faithful flock all over the world and bestowed the iPhone X with a hardier frame and body, one that’s built out of “surgical-grade stainless steel.” To further prevent against any bending or warping, Apple has also included an additional reinforcing layer in the iPhone X’s construction. Finally, to guard against scratches, the iPhone X is encased in the hardest glass ever put on an iPhone. All this results in a phone that’s hardier than its past iterations, one that is also rated dust- and water-resistant.

Does this mean you should skip on the protector and case, though? Definitely not, you should always invest in protective measures for all your devices—and that goes double if you’re planning on traveling with your iPhone X. Still, it’s reassuring that Apple is improving the build quality of their products without sacrificing their looks and functionality.

Its extended battery life
Another particular feature that makes the iPhone X indispensable during trips is the fact that it has a longer battery life—up to two hours more than its predecessor, the iPhone 7. While battery life may not be too much of a concern with normal, everyday usage, the fact that you’ll be using your iPhone to fulfill all of your electronic and digital needs on the duration of your trip makes battery longevity a must.

If you want some hard figures on just how long the iPhone X’s battery can last, check them out below:

Talk time (wireless): 21 hours
Internet use: 12 hours
Video playback (wireless): 13 hours
Audio playback (wireless): 60 hours

No matter how you’re using your iPhone X, whether it’s to talk to your family and loved ones back home or to browse the net looking for popular tourist spots, you have to admit that this particular piece of kit has enough juice to keep you satisfied. Of course, you’ll still need an external battery or a power pack if you want it lasting longer, but that should already be in your travel bag as a necessity.

Its ability to connect with any cellular carrier or network provider
Being unable to access the internet from your phone, especially if you’re abroad on a trip, can be an absolute nightmare to deal with. In such cases, it’s good to have a smartphone that is not only unlocked but also able to switch cellular frequencies. This gives you the ability to easily switch to a local cellular provider when you need it the most—such as when you’re trying to find directions or even a helpful translation.

The iPhone X comes with this particular feature, ensuring that you’re never off the grid for too long no matter where you are. And before you ask, yes, it does easily connect to any nearby Wi-Fi hotspot, so you can freely browse the internet while keeping your cellular data credits safe.

Conclusion
If you’re a traveler by nature, and one that frequently gets that itch to scour the globe for new sights and sounds, then the iPhone X should make for a perfect companion for you. Its list of features make it superior above every flagship smartphone currently out in the market today, especially when it comes to being suited for travel.

On the Ombudsman’s Decision to Indict Former DOTC Sec. Abaya, 16 Others Over MRT-3 Mess

Wazzup Pilipinas!

REFERENCE: DOTr Undersecretary for Legal Affairs and Procurement Atty. Reinier Paul R. Yebra 

The Resolution from the Office of the Ombudsman, which indicts former transport officials and other concerned individuals for graft over the PhP4.2-Billion MRT-3 Maintenance Contract, has reached the Department of Transportation (DOTr) via news reports.

According to a press release posted at the official website of the Office of the Ombudsman, the Ombudsman’s special panel of investigators found that “extended unwarranted benefits, advantage and preference” was given to Busan Universal Rail Inc. of Busan Joint Venture (Busan JV) despite it being “ineligible” and “unqualified” as it was “not technically, legally and financially capable to undertake the MRT3 long-term maintenance contract”.

It further stated that “by allowing the award of the contract to the Busan JV despite the attendant glaring irregularities, Abaya deliberately ignored applicable laws, rules and regulations, and standard operating procedures, falling short of or disregarding the required competence expected of him in the performance of his official functions.” 

Upon receipt of an official copy of the Resolution, the DOTr will consult with the Office of the Solicitor General as it intends to pursue plunder charges against the indicted personalities, as well as include in the case other officials and personalities exculpated from the Resolution, in efforts to promote accountability and transparency.

We assure the public that the DOTr will get to the bottom of these anomalous contracts, and go after the people who sacrificed the welfare of MRT-3 riders in the name of personal interests.

KOG, GrandChase-Dimensional Chaser Assembly!

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GrandChase will be on Mobile Soon!

GrandChase-Dimensional Chaser is back through the Assembly that was held at the Ballroom of Marco Polo Hotel in Pasig last June 23, 2018!

Highlighting the Assembly was the presence and presentation of KOG Inc. Director, Rafael HS Noh, who talked about the Real-Time Strategy Action RPG GrandChase-Dimensional Chaser>, the globally renowned Korean game, which started pre-registration on June 13, 2018.

The gameplay of the ‘GrandChase-Dimensional Chaser’ was finally revealed and was experienced by those who were at the Assembly. Media, Bloggers, Influencer and players were given the chance to be the first to try out GrandChase-Dimensional Chaser through the experiential booths provided.

The Assembly’s surroundings was truly a GrandChase experience, not only through playing the game, but also through the Photo Wall, Photo Booth, life-sized Character Standees, Cosplayers, Raffle Prizes and Specially unique giveaways present during the occasion.

GrandChase-Dimensional Chaser has all the elements of the original GrandChase plus new and exciting features. It includes an exciting combat system wherein players can attack numerous enemies with a simple tap and drag operation, a strategic team combo battle system up to a team of four members, directional skills and various sequence combo control makes this game action packed and intuitive. The background music "Hope" (BGM) and the original characters of GrandChase will makes users nostalgic. In addition, there are new 60 characters, new and enormous storyline for mobile version.

How to Drive More Traffic with Top Instagram WordPress Plugins

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Instagram is an extremely popular social media platform with over 800 million monthly active users so this platform could be used for getting some additional traffic to your website. As far as, a photo blogger is concerned, Instagram could be a wonderful source of traffic because it is known primarily as an image-sharing social networking site. Instagram could prove to be immensely beneficial to you, provided you are able to post high quality or high-resolution pictures on a regular basis and build a robust follower base.

If you are using this popular social media platform, you could use the WordPress Instagram plugins discussed below for integrating the platform seamlessly into your blog. All these WordPress plugins would be helping you in showcasing your Instagram profile’s photo galleries in your blog attractively. Here are some high-quality Instagram WordPress plugins that are regarded as the best among the tried and tested.

Instagram for WordPress
This is supposed to be an amazing sidebar Instagram widget that could be used for displaying the most recent pictures, tagged photos, your feed, your favorite pictures, and even the photos of other users.


Instagram Slider Widget
It is a responsive and attractive slider widget plugin that could showcase up to 20 images from an Instagram user profile. You could be linking the photos to a customized URL. This plugin is quite popular as it is simple and really easy to use. It involves no complex setting and no need for an API key.

Here the pictures are imported from Instagram as WordPress attachments. Here images could be sorted randomly or as per date or popularity.

You may browse through https://gramblast.com/, your hot favorite destination for professional Instagram marketing services and solutions.

Instagram Portfolio
Instagram Portfolio has been specially designed for providing a highly-customized and truly gorgeous Instagram gallery. It comes with innovative and absolutely amazing effects. It is known for supporting pictures, videos, and even a header bar could be incorporated.

Instagram Portfolio is a premium Instagram plugin ideal for WordPress and comes with over 15 special effects that would mesmerize your users and keep them perpetually engaged on your website. It is known to support both videos and photos to showcase in the Instagram gallery that could be wholly-customized with a header, as well as, some other elements. These pictures could be opened in a stunning lightbox. Moreover, since the plugin is highly responsive, it would effortlessly make the widget seem really amazing on all devices.

Flexi Instagram Feed
This is supposed to be an Instagram plugin that comes with multiple display options and layouts for making your Instagram stand tall among the rest. A set-up wizard and a simple user interface make the development process of Instagram feed layout fun, easy, and interesting. The plugin would be including seamlessly lifetime update support, cutting-edge customization, and is totally responsive to all sorts of devices you are using.

Instagrate to WordPress
Instagrate is a free plugin that helps in bringing your Instagram pictures to WordPress. Whether you are seriously into mobile photography, or an Instagram enthusiast, or just in need of a tool for showcasing Instagram galleries nicely and neatly, Instagrate would be providing the easiest way for integrating your images with your WordPress website. It is known to work wonders for providing backup to your Instagram account through the use of WordPress. So this plugin is extremely popular for automatically integrating Instagram into your WordPress site. It could be fetching and posting new photos from your Instagram profile to the WordPress blog.

Simply Instagram
This is an easy to use and an incredibly simple plugin for showcasing your Instagram feed seamlessly on your WordPress website and blog. This plugin is known to be compliant with the most advanced Instagram API trends. This is a truly simple and easy-to-use Instagram WordPress Plugin that would help you to demonstrate your Instagram images by using either a shortcode or a widget. So, if you require, you have the liberty of placing images on a page or post as well. There are certain key features of Simply Instagram. It boasts a custom slideshow theme and a personalized media viewer. Moreover, it has the choice of displaying photograph’s caption, statistics, and photographer.

InstaShow
InstaShow is supposed to be an amazing Instagram widget plugin which would be helping you in creating spectacular galleries of Instagram photos.  This is a retina ready and highly responsive WordPress plugin that makes the galleries appear simply stunning in all devices. It has more than 50 adjustable parameters that would help in creating eye-catching picture sections with as many as ten fascinating color schemes. You have 100% control over the type of photos you wish to showcase in the widget. Moreover, you could control the image size according to your unique needs and demands. You could display pictures with hashtags, URL, and @usernames.

Enjoy Instagram
This is supposed to be a high-quality WordPress plugin for integrating Instagram seamlessly into your WordPress blog. You could display images in a wonderful slider or carousel. In this context, you must know that the user could demonstrate pictures using an Instagram account or Instagram hashtags. It is a fully responsive plugin implying your pictures would look amazing irrespective of the screen size.

Instapress
This is a really customizable WordPress plugin for displaying Instagram pictures. You could display Instagram pictures in the sidebar and even post or page according to your requirement. You could also custom tailor the number of pictures you actually wish to showcase and also, the exact size of the pictures.

Instagram Badges
This is a really simple plugin that will add Instagram badges to your blog, allowing you to link back to your Instagram profile. This allows visitors to land on your profile from any post or from the home page and will improve your reach and visibility. Badges are provided by Instagram already and are accessible through its settings, where you are given the code to embed, but if you want to forgo that then the Instagram Badges plugin is the right choice for you. You have control over the size and appearance of the badge, as well as, the behavior that is whether it opens up your Instagram profile in a new tab if the visitor is viewing the page from his browser.

Conclusion
Integrating Instagram with your website has never been easier. With Instagram plugins, you can have a seamless integration up and running in a matter of a few clicks. This is a fantastic option because it really opens up new avenues for your marketing efforts and lets you get more traffic and also add some great content from your Instagram profile onto your blog without any fuss.

If you want to get more free Instagram followers to promote your business or drive more traffic, you can try to use GetInsta, the best tool to get free Instagram followers & likes.

PH, Japan Ink Energy Cooperation Deal

Wazzup Pilipinas!

TECH ASSISTANCE FOR POWER PLANT EFFICIENCY: Energy Secretary Alfonso G. Cusi and Japanese Ministry of Economy, Trade and Industry Deputy Director-General Kazuhisa Kobayashi during the signing of the letter of intent (LOI) on technical cooperation in the Philippine power sector between METI and the Department of Energy (DOE) of the Philippines. The signing ceremony on 20 June 2018 was held at the Prime Minister of Japan's Office in Tokyo during the 5th regular meeting of the PH-Japan High-Level Committee on Infrastructure and Economic Cooperation.

The Philippines entered into a technical cooperation agreement with Japan to improve electric infrastructure and power generation efficiency in the country.

Department of Energy Secretary Alfonso G. Cusi and Kazuhisa Kobayashi, Deputy Director-General of the Japanese Ministry of Economy, Trade, and Industry (METI), signed the letter of intent (LOI) for the deal at the Japanese Prime Minister’s Office in central Tokyo on Wednesday.

The technical cooperation involves the identification of issues and remedial measures based on Japanese experience and knowledge; proposal of institutional arrangements to propel the installation of facilities with reliable performance; provision of training for the Philippine government and independent power producers to enhance operations and maintenance quality of existing thermal power plants; and sharing of the rehabilitation diagnosis results carried out in line with the action plan.

The plan resulted from a series of coordination meetings between DOE and METI officials to resolve power sector issues. The plan is also based on METI’s study on the Philippine supply-demand outlook, current electricity tariff, electrification rate, and disaster resiliency that complement the DOE’s performance assessment and audit of power generation, transmission, and distribution systems and facilities.

The technical cooperation deal is in accordance with the DOE’s function to disseminate information resulting from energy research programs for the optimal development of various forms of energy production and utilization, as indicated in the Electric Power Industry Reform Act of 2001.

“The technical assistance is needed for Filipinos to get more value for their money, in terms of investment, energy development and utilization. In the end, it should address the overall drive towards energy efficiency,” Cusi emphasized.

YKK Brings Back Real Madrid Coaches to Teach Football to Filipino Kids, Coaches

Wazzup Pilipinas!

Multi-titled Spanish football club Real Madrid together with YKK Holding Asia PTE. Ltd. (YHA) and YKK Philippines, Inc. pays it forward to young Filipino football players as the YKK Asia Group Kids Football Clinic kicks off today at the McKinley Hill Stadium.

     

Real Madrid Foundation coaches Pablo Gomez Revenga, Santiago Sanchez Martin and Hector Vicente trained 30 local football coaches immediately after the Press Conference held at Shangri-La at the Fort on June 22 to prepare for a two-day clinic for kids aged 8-15 on June 23 and 24. The Real Madrid coaches from the most multi-titled La Liga team in history with 33 Championship titles to its name, shared and demonstrated world-class training methodologies and training techniques to the local coaches, who will in turn assist the Spanish coaches in the Saturday and Sunday kids clinics.

300 underprivileged children from three NGOs – Child Hope Asia, Gawad Kalinga and a community in Batangas -- will learn football over two days of fun and interactive training sessions from the three RMF coaches who will also share footballing tips, techniques and basic fundamentals with the young athletes. The clinics have morning (8:30 a.m.) and afternoon (1:30 p.m.) sessions at the McKinley Hill Stadium. 

The YKK football clinic was first held in the Philippines in 2012, and this second installment once again gives more local kids and coaches an avenue to experience world-class football from the international coaches.

"Our objective is to give the underprivileged the chance to be part of this football clinic. YKK's presence in the Philippines dates back since 1978, and our growth and success during these 40 years owes a great deal to the local society which our customers and employees also form part of. It is a great opportunity and pleasure for us to give back and help create the initial spark of encouragement for children who do not normally experience big name events due to its exclusivity. This time, it’s their turn to experience greatness," said President of YKK Philippines, Inc., Mr Tadashi Koshio.

The clinics draw on YKK’s corporate philosophy of the “Cycle of Goodness”, which states that “No one prospers without rendering benefit to others,” said Mr. Kosuke Miimi, YHA President. “AKFC is an integral program that not only values children, but the community as well. This event gives opportunities to those who normally have lesser chances at sports and brings the community together to celebrate the love of football. We believe that football is a common language that everyone can enjoy regardless of culture, nationality or religion.”

"We hope this clinic will develop more players and inspire other players," said Philippine Football Federation General Secretary Ed Gastanes during yesterday's press conference at the Shangri-La at the Fort in Taguig City. “We are always pleased that the Real Madrid Foundation is bringing their style of play and style of coaching here. We are happy that YKK Asia Group and YKK Philippines have partnered with Real Madrid Foundation for another meaningful and significant clinic," he added.

           

"Watching local coaches and children engage and participate in a sport which knows no language or social barriers is the ultimate reward," added Revenga, who is Real Madrid Foundation's technical management clinics and international technical schools director.

Each participant in the clinic receives a full set of YKK/Real Madrid Foundation football jersey kit which includes football boots, a cap, socks, and a certificate of participation. Other sporting equipment such as footballs, sports bibs and training cones will also be provided by YKK over the three-day event. Furthermore, YKK will donate all footballs and training equipment after the event to the invited NGO.

PHOTO CAPTIONS:

CAPTION FOR PRESSCON:

L-R: Agustin Villarama, AVP for Marketing, YKK Philippines; Alson Ng, Regional Marketing Manager, YKK Holdings Asia PTE LTD, RFM Coach Pablo Revenga,  Tadashi Koshio, President, YKK Philippines, Inc.; Atty. Edwin B. Gastanes, Gen. Sec. Philippines Football Federation; RFM Coaches Hector Vicente and Santiago Sanchez Martin.

CAPTION FOR LOCAL COACHES:

Local football coaches are trained by Real Madrid Foundation coaches at the YKK Asia Group Kids Football Clinic at McKinley Hill Stadium.

Julie Anne San Jose's Latest Single Tayong Dalawa Debuts at #1

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Asia's Pop Sweetheart Julie Anne San Jose has added yet another achievement to put on her track record — her latest single "Tayong Dalawa" has reached #1 on the iTunes Philippines All-Genre Chart just 30 minutes after its release. This is her second consecutive certified #1 hit under Universal Records, following the chart-topping release of her debut single "Nothing Left" on the same chart earlier this year. 

Written by the talented songstress herself, the original track speaks of one's hopeful longings for a loved one who's currently out of reach. With the cinematic feel of the song, combined with the singer's powerful vocals, long-time fans will be delighted to hear the Julie they know and love with a brand new sound. 

Julie will return with "Breakthrough," her first album under Universal Records this July. The album will include "Tayong Dalawa," "Nothing Left," and her rendition of the Parokya Ni Edgar classic "Your Song (My One and Only)," along with more never-before-heard tracks. 

"Tayong Dalawa" is now available on iTunes, Apple Music, Amazon, Deezer, and Spotify. 

Araneta Center BusPort Offers More Convenience with Online Booking, Cashless Payment

Wazzup Pilipinas!

The Araneta Center Bus Port (ACBP) is taking convenient travel to a whole new level.

Imagine planning a trip to the province for a vacation or a family reunion but encountering long lines and inconvenient bumps. These roadblocks will definitely spoil any trip and tire anyone out even before they step into the vehicle.

Fortunately, there are transports hubs and payment methods that now make traveling a less harrowing experience for passengers.

The Araneta Center Bus Port (ACBP) is taking convenient travel to a whole new level.

Already offering services and facilities that are similar to airports, the ACBP has recently made available the option to book and reserve tickets online. This means passengers no longer have to go through long queues particularly during peak seasons such as the Holy Week, the Halloween break and the Christmas season.

Passengers just have to go to http://www.aranetacenter.net/busport and follow the easy steps of booking and reserving their tickets.

ACBP has also recently launched cashless transactions as passengers can now pay for their tickets through their MasterCard, Visa and JCB credit cards. Another convenient option for passengers is to use their preloaded PayMaya card for their purchase, just like any credit card. They may also download the PayMaya app and use the QR code available at the ACBP to buy tickets.

Aside from being a convenient option, cashless transactions are also deemed safer because passengers no longer have to bring cash to the station to pay for their tickets.

During the launch, Araneta Center executives tried the PayMaya card and QR code transactions with the help from executives from PayMaya Philippines..


“Whether it’s online or at the bus port, booking bus tickets is now more convenient for passengers, and their total experience now made more secure with the help of PayMaya’s cashless payment options,” said Antonio T. Mardo, Senior Vice President for Operations of the Araneta Center.

The ACBP, located on Gen. Romulo Ave. just across Ali Mall, boasts of top-of-the-line facilities like an air-conditioned passenger lounge, a check-in baggage counter, an airport-like centralized automated ticketing system, reliable security, and a food port where passengers can eat and relax.

It serves as the main stop for provincial air-conditioned buses going to and from the Bicol region, Southern Tagalog, Visayas and Mindanao.

PHOTO CAPTION: Araneta Executives Mr. John B. Castelo (SVP, Business Development) and Mr. Antonio T. Mardo (SVP, Operations) try the PayMaya QR Code with Paymaya Philippines Head of Consumer Business Mr. Raymund Villanueva at the ACBP

Renaissance Gallery Celebrates 15th Anniversary Ambidextrous: The Left and the Right

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In celebration of its 15th Anniversary, Renaissance Gallery, a leading purveyor of non-representational art in the country, presents “AMBIDEXTROUS: THE LEFT AND THE RIGHT” which opens on June 24 till July 4 at the SM Art Center, with cocktail reception on June 25 at 6 pm.

A group exhibition of artists working in both representational art and abstraction, “AMBIDEXTROUS” shall feature the works of Hermes Alegre, Art Bermido, Remy Boquiren, Arley Carig, Addie Cukingnan, Egai Fernandez, Sam Penaso, Ronaldo Ruiz, Aner Sebastian, Valen Valero and Janice Young.

“AMBIDEXTROUS” is curated by noted art critic, writer and visual artist Cid Reyes.
The Art Center is on the 4/F, Bldg. A, SM Megamall, EDSA cor. Julia Vargas Ave., Mandaluyong City. For inquiries, call Margaux Romero-Oracion at mobile: 0925-555-7790.

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AMBIDEXTROUS: THE LEFT AND THE RIGHT
By CID REYES

Henry Moore, the great British sculptor, stated, “All art is abstract in one sense. Not to like abstract qualities or not to like reality is to misunderstand what sculpture and art are about … I see no reason why realistic art and purely abstract art can’t exist in the world side by side at the same time, even in one artist at the same time. One isn’t right and the other wrong.”

On the other hand, Picasso declared, “There is no such thing as abstract art. You must always start with something. Afterward you can remove all traces of reality.” In fact, the greatest titan of twentieth century art who was a genius in representational painting, drove his works in the Cubist style to the very edge of abstraction.

The Renaissance Art Gallery, as part of its fifteenth anniversary exhibition, celebrates the talent of artists who might be regarded as ambidextrous, or possessing the ability to paint with either hand with equal ease or dexterity. Both hands, in this case, do not literally signify the left and the right hand, but rather, that each hand can represent representational art, and the other, abstraction.

Participating artists in “Ambidextrous” are Hermes Alegre, Art Bermido, Remy Boquiren, Arley Carig, Addie Cukingnan, Egai Fernandez, Sam Penaso, Ronaldo Ruiz, Aner Sebastian, Valen Valero, and Janice Young.

The show will be a revelation: some artists better known for their abstraction will demonstrate their skill and talent from years of academic and classical art, in works executed in a range of styles inflected by Impressionism and Magic Realism; while those whose reputations were built on the Mother and Child theme, still lifes, portraiture, or social realist figuration, can be impressive with their purely abstract works.

All this proves that, in certain individuals gifted in both styles, the division between figuration and abstraction is “porous,” allowing for the crossing of boundaries and demarcations, which are, to these ambidextrous artists, essentially non-existent.

Renaissance Art Gallery raises a toast - with two glasses of wine ! - to  celebrate the unlimited skill and talent of the Filipino artist !

Why Sleep Deprivation Leads to Junk Food Cravings

Wazzup Pilipinas!

We live in a fast-paced society where sleep deprivation has become a normal part of many people’s lives. But getting less than the recommended seven to eight hours of sleep each night has a bigger impact than many realize. Without adequate rest, hormones get released in different amounts, altering your appetite and the brain begins craving the high-fat foods that lead to unwanted weight gain. 

Sleep Deprivation Leaves You Hungry
When you’re sleep deprived, the body releases appetite-controlling hormones in different amounts. The brain releases larger quantities of the hormone ghrelin, which makes you feel hungrier while the hormone leptin gets released in smaller amounts, which means you don’t feel full as quickly. Your body naturally feels hungrier, making it difficult to stick with a balanced eating plan. Even though you don’t need those extra calories, you’re more likely to overeat when you haven’t gotten enough rest.
Enticing Snack Foods are Hard to Resist
Lack of sleep affects your brain in other ways too. When you’re sleep deprived, the reward center of the brain goes into high alert. It gets more rewards when you eat high-fat, sugary foods. In fact, the brain gets stimulated during sleep deprivation much in the same way it does while using marijuana. The reward center gets a bigger hit when you’re tired versus when you’re well rested. The munchies also tend to hit in the late afternoon and evening when you’re starting to feel even more exhausted after a long, sleep-deprived day. 

Make a Change for Your Health 

A solid seven hours of sleep every night supports a healthy eating plan and gives your body a chance to recover and rest. Developing good sleep hygiene, all those habits that surround your sleep is key to getting the shut-eye you need. If you need help falling asleep there are many ways to do so other than a recommended sleep supplement. Habits that can help you sleep better at night include:






Setting the Bedroom Up Right 

Your bedroom should be a sleep sanctuary, not a multipurpose space. It should be dark, quiet, and kept at a cool 60-68 degrees at night. If you wake up in the morning achy and sore, you may need a mattress that supports your preferred sleep position. Purchasing a new mattress can be pricey. If it’s not in your budget, you might want to consider a mattress topper to give an old mattress new life.


Regular Exercise 

Exercise not only creates a strong body but improves your overall health. It also wears out your body so you’re more tired at night. While you want to make exercise a regular part of your day, try to avoid strenuous activity too close to bedtime. The rise in body temperature and release of endorphins within four hours of bedtime can keep you awake long into the night.


Smart Snacking 

While you want to avoid eating a heavy meal right before bed, a light snack can be just what you need to prevent hunger pains from waking you during the night. Try to choose foods that promote sleep by helping with melatonin production like milk, cheese, almonds, and bananas.


Avoid Stimulants and Screens 

Caffeine and other stimulants can keep you wide awake if consumed within four hours of bedtime. You also want to avoid staring at a screen within one hour of going to bed. The bright, blue light from televisions, laptops, smartphones, or e-readers can be bright enough to make the brain believe it’s time to stay awake. 

Written by:

Ellie Porter
Managing Editor | SleepHelp.org
ellie@sleephelp.org