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    CIRCLE-MED is a geographical group in the frame of CIRCLE 2 ERA-Net. It addresses issues of common interest to the Mediterranean countries. It aims at creating a Mediterranean research community network through collaborative research projects on Climate Change Impact Research, with the objective to bring the results of this research to policy and decision-makers. ... more about CIRCLE-MED

    CIRCLE-MED projects' situation:  Location of the leading research institution for each CIRCLE MED pilot call project, as well as the planned study sites. Click on the projects’ acronyms or on the study sites to access to the project or study site information.

    News & Updates

    5 Tips for better sleep for seniors

    As we grow old, we start realizing that our sleeping routine is changing very quickly. Sometimes, we wake up too early in the morning and sometimes, we can’t even manage to sleep throughout the night. The sleeping issues keep growing with the passage of time and we can’t find a proper solution to get rid of these issues. And finally, these issues lead us to several health issues like insomnia.

    If you believe that all these problems are due to your old age, then you’re completely wrong because there are several other elements that may affect your sleeping routine. The seniors should also take a good night sleep like the youngsters because it helps in improving their emotional and physical health. Most of the seniors do not pay much attention to these issues believing that it is a part of life. And as a result, several health issues put them in a greater trouble.

    The sleeping pills are not the right solution for these problems. You must consider following several natural ways that can help improve your sleeping routine. In this article, we are going to share some important tips that will help in making your sleep better. If you or any other member of your family is suffering from sleep problems, these tips are going to help you a lot.

    Here are the 5 important tips that can help improve the sleeping routine for seniors.

    Stick to a regular bedtime

    You must start following a proper routine for going to bed and then waking up in the morning. Once you start following a proper routine, your mind and body start adjusting themselves according to that routine and as a result, you feel a better change in your sleeping habits.

    Take a warm bath

    Start taking a bath before going to the bed. The change in your body’s temperature will help you feel relaxed and you’ll easily be able to sleep at night.

    Take time to calm down

    The electric devices like mobile, laptops and television are a major headache these days. You must consider turning them off an hour before you turn off the lights. Book reading or listening to music can be a better way of passing the time before going to sleep.

    Better mattress

    Your mattress can also be a major reason behind your sleeping problems. You must consider buying a good quality mattress that can make you feel comfortable at night. Click Here and see how a bad quality mattress can affect your sleeping routine.

    Avoid afternoon naps

    The afternoon naps can also make it difficult for you to sleep at night because once you have taken enough sleep in the morning, your body won’t feel tired during the night and it won’t let you sleep properly. Click Here and see some other tips on how seniors can improve their sleeping routine.


    If you want to gain muscle faster, you need to follow certain rules. However, such rules do not always require following an extraordinary scientific diet or a drastic change in workout plans. There are certain small procedures that can effectively change the shape of your body and provide you with a great result. This requires another effort that is dedication to this process. There are many supplements that are available in the market. But before depending on a supplement, know the main major factors that will be effective enough to make your dream come true. Also, if you are looking for supplement, check all the testosterone booster reviews available in the internet.

    The main aspects to increasing the muscles

    Instead of concentrating on the extra muscles, which may or may not be gained in that given phase of time, try to get stronger than before. Gaining more strength has the benefit to increase the ability of the body to create muscle fibers. This method employs new muscle fibers that make the huge difference in the looks of your body. You need to train yourself for gaining extra strength that makes your goals more concrete and tangible. If you increase certain number of hits on your weight and then work on the body building, you will see that it will make your muscle more responding than before. Work on three particular exercises you want to improve and rely on building your body. These exercises include upper body pull with the chin up., upper body push as the method of the bench press, deadlift or lower body workouts. After you see improvement, start to work further.

    Make your diet agreeable

    While focusing on particular exercises, it is necessary for you to be specific with your nutrition or food diet to keep a check on your progress. Working hard on gaining muscles won’t recruit new muscles unless you consume enough calories to burn during workout. A good food diet has the ability to provide you the power to gain new muscles. You can rely on a trustworthy food journal to get an approximate measure of your diet programs. This also allows you to make adjustments if the body is not responding properly to the exercises. You need to note down your daily food schedule which should include food as well drink and necessary supplements. If you are failing to gain more weight, review all the lists and include the foods that have the capacity to provide you enough calories.

    Concentrate on compound workouts

    Those lifts that include new muscle at once are known as the compound procedures. These add the squat, row, press, deadlift, and chin up. These lifts help you to gain a lot of muscle mass, provide effective training, and release great and necessary hormones that allow growth. You can also use some isolation exercises. These can be like the dessert after you are finished with all the main courses. Recovery of the body stamina is also necessary.