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 Multi-Languages Corporation
Quality • Care • Prestige
Because We Care
April 2020

Our Power is our Care, Our Power is our Presence!

Strategies for Better Sleep

Sleep is one of the BIG 5 items we need to take care of for ultimate health (Sleep, Nutrition, Exercise, Hydration and Mindset)

Sleep is one of the most essential parts of leading a healthy lifestyle. It will not only make you feel better physically, it will also make you feel mentally and emotionally stronger.   Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, and helps wash away toxins that build up during the day.” It’s easy – get great sleep to cultivate a great life!

Set a Schedule
As far as great sleep goes, consistency is key. Ideally, you want to be waking up and going to bed at the same times every day, including weekends. This allows your body to adapt to certain times and makes it easier to go to bed and wake up at the times you’ve set for yourself.
The Dark is Your Friend
Even the slightest bit of light filtering in from outside can affect the quality of your sleep and your ability to fall asleep. Sleeping in full darkness allows you to fall asleep a lot faster and stay asleep throughout the night. 
Technology Free / Blue Light Free
This one is critical. The blue light that comes off phone screens can actually stop melatonin production in the body – an essential part of your body’s recovery process. Make sure to be technology free for at least 1 hour before going to bed. By doing this, the brain tells the body that it is ready to go to bed and will allow for proper recovery during sleep. 
Caffeine and other stimulants only in The A.M
If you’re going to have some form of caffeine, make sure it is before noon. Having caffeine in the evening will not allow your body to power down into a relaxing state. Make it a point to only drink water in the evening to get your body and mind ready to fall into a deep sleep. Watch out for stimulants. Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon or evening.
Alarm Out of Reach
It’s simple, you can’t hit snooze if you can’t reach your alarm clock. Whether it’s your phone, or an actual alarm, put it on the other side of the room. This will make you get up first thing and start to oxygenate your whole body. Movement is one of the fastest ways to wake yourself up in the morning. 
Move Your Body
Exercise in the morning is one of the most effective ways to wake you up both physically and mentally. Studies have been done that show people that work out on a regular basis experience overall better sleep. So get out there and get active! 
Morning Ritual and Evening Ritual
Another major key to have great sleep is having a great morning routine. Whether it’s working out, reading, going for a walk, or even having a cold shower, do something in the morning that is going to get you out of the sleep state into one that engages your mind, your body, or both. 
Create a soothing night-time routine. A warm bath, meditation, or massage can help you relax.

Eat Light at Night
Going to sleep on a full stomach can make it hard on your body to shift from being alert to being relaxed. Make sure you eat a light dinner (2-3 hours before going to bed) so that you are able to properly digest before heading to bed. This will not only help you sleep better, it can promote weight loss too!  

Keep the Room Cool
Pay attention to your environment.  Your bedroom should be comfortable. Control the temperature so that your room isn’t too hot or too cold.

Other Tips:
  • Use a Weighted Blanket (see article below)
  • Drink Chamomile tea
  • Practice Deep Breathing on a daily basis
  • Use sound therapy. Soothing nature sounds, soft music, wind chimes, white noise makers or even a fan can induce a very peaceful mood and lull you to sleep.

Check our Empowerment section on our website with resources we have shared over the years. 

Other Resources - (we are not associated to any of these organizations, this is just information we thought could be useful):
Have a good night sleep!

Tips written by Juan Bendana and Lola Bendana. These are just tips for your benefit, they should not be considered professional or healthcare advice. 

Multi-Languages Services Offered 

Update as of today April 1, 2020:

Please note that even though our physical office is closed, our staff is working from home, we have VoIP - Voice Over Internet Protocol (we can answer the phone from our computers) and access to all our email address.

We have reduced our email response time to clients from 30 minutes to 5 minutes

We ARE offering the following services:
  • Translation services: Corporate, Government, Non-Profit.
  • Remote Simultaneous Interpretation via KUDO
  • Remote Consecutive Interpretation via ZOOM
  • Remote Consecutive Interpretation via phone
  • Interpreting evaluations remote
  • Multilingual Design /Layout / Desktop Publishing - DTP
  • Coaching/Consulting services via phone or ZOOM
  • Accessibility services remotely
We are NOT offering the following services:
  • Translations of personal documents that required hard copy certification
  • Face to Face Community Interpreting (hospitals, courts, law offices)
  • Coaching/Consulting services in person
  • American Sign Language
  • Voice Over
  • Interpreting evaluations in person
  • Translations in Aboriginal languages
Note: for Coronavirus translations, we can handle rush in most languages, however, for certain languages (i.e. Bengali, Somali, Amharic, Tigrinya), it may take longer, please submit your requests ASAP, our translators are working around the clock to support the urgent communication.

For questions, please email us at

Certified KUDO Partner

We are the very First KUDO Studio in Canada. KUDO is a powerful cloud-based platform that allows people and businesses to collaborate and meet more effectively across geographic and language barriers. KUDO streams real-time language interpretation for web meetings and live conferences.We appreciate working with the KUDO team. Their professionalism, expertise in simultaneous interpreting and innovative technologies make them #1.
Have you given us a Google Review yet?
We stand behind our Outstanding Quality Guarantee and take pride in being the Bugatti of the Translation and Interpreting industry. We are committed to providing massive value to those in our care.
We love to hear from our clients, translators, interpreters and colleagues from the sector. Please leave a Google Review so others can learn about your experience while working with us.
If for any reason your review is not 5 Stars, we would love to hear your suggestions and feedback. We will make your next experience a 5 Star.
We appreciate YOU!
Note: to write a review, select write review at the right hand side of the page (under the Review block). 

We are here to listen and support you:

Lola Bendana - Ext.0222 
Sergio E. Bendana - Ext.0227
VP Innovation and Business Development
Conference Interpreting
Remote Simultaneous Interpreting - Webinars / Live
Ann Menoudakis - Ext.0223 
Community Interpretation 
Marcela Cartie - Ext.0224
Translation / Revision / Braille / Transcreation / Adaptation
Desktop Publishing (DTP) / Audio / Video / Transcription 
Sepideh Salimi - Ext. 0226
Translation / Revision / Braille / Transcreation / Adaptation
Desktop Publishing (DTP) / Audio / Video / Transcription 
Cristina Alvaradejo - Ext. 0226
Translation / Revision / Braille / Transcreation / Adaptation
Desktop Publishing (DTP) / Audio / Video / Transcription 

Adriana Bendana
Client Care Team 
Juan Bendana
Web Design - Social Media

Who are we?

We would like to thank YOU! Our clients, translators, interpreters, staff and colleagues. Thanks to you, we have become who we are: one of the most trusted translation agencies and proudly Canadian.
More importantly, the Multi-Languages culture is about making the world a better place! We are a force for change, transforming the world one person at a time. 
We transform organizations and individuals by breaking the language barrier and making communication accessible to all in over 100 languages.
Because of what we do, people are happier, wealthier and healthier. After two decades in business, we still believe in giving back, and we want people to feel happy and help others to achieve the same. It is a privilege to carry on this mission. Helping others is what inspires us, we can't do this without YOU!

CASL Compliant

We are constantly cleaning up the email list to be fully compliant with CASL. If for any reason, you are on this list by mistake, please unsubscribe below.  
Our outcome is to share valuable information and maintain our relationship, never to create an inconvenience.

In light of the Canadian Anti-Spam Legislation (CASL), If you don't have an existing business relationship with us, we appreciate very much you either confirm that you would like to stay in the email list or unsubscribe from it.

Our communication includes 1 weekly email which brings you topics such as:
Translation, Interpretation, Ethics, News from the sector, Upcoming events, Job offers, Periodic free raffles, Health tips

We appreciate your interest in receiving ongoing news from us. These communications are an excellent way for us to stay connected with you!

Privacy is extremely important to us. We will never sell, or rent your name or address to anyone. We are committed to protecting your information.

As always, you may remove yourself from our mailing list at any time via the unsubscribe option available in every email from us.

Our Quality Guarantee

Multi-Languages is committed to providing its clients with outstanding translation and interpretation services. We do extensive amount of work to ensure that the translations and interpretations that we deliver are of the highest quality. We are so confident in the high quality services we provide, that we offer a unique “Outstanding Quality Guarantee." If for any reason, you feel our services have not met our guarantee of highest quality, please contact us right away and we will make it right for you.

Contact us for details

We are Certified by the Canadian Standards for Translation Services (Canadian General Standards Board approved by the Standards Council of Canada) CAN CGSB  131.10-2017 and by the ISO 17100 Certification granted by the Austrian Standards Institute and the Language Industry Certification System (LICS)We have been certified under the European Standards (EN15038) since 2007, and now the EN has been replaced by ISO 17100

We fully abide and are certified under the National Standard Guide for Community Interpreting Services – NSGCIS
For details on certification, please visit our site
Cloud Based Simultaneous Interpreting 
We are Certified as a KUDO Partner. We are the very first KUDO Studio in Canada. KUDO is a powerful cloud-based platform that allows people and businesses to collaborate and meet more effectively across geographic and language barriers. KUDO streams real-time language interpretation for web meetings and live conferences.

Multi-Languages is the first translation and interpreting agency in Toronto to obtain accreditation by the Better Business Bureau!

  • Build Trust
  • Advertise Honestly 
  • Tell the Truth 
  • Be Transparent 
  • Honor Promises 
  • Be Responsive
  • Safeguard Privacy
  • Embody Integrity

Better Business Bureau Vision
"An ethical marketplace where buyers and sellers can trust each other." 

Multi-Languages has been accredited with the BBB as of October 2013

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