Every one knows that Sleep is good for Health and Beauty. Lack of Sleep is gradually becoming a major health problem. Sleep disturbances (Insomnia) may qualitative (Good sleep) or quanititative (Insufficient hours). How much sleep you need? As per Experts, it changes from person to person and also with Age. As a general rule, 6-7 hours of good sleep is necessary for an active and healthy life. Tips on how to sleep well: Timing: Go to bed and get up at the same time everyday. This ia called sleep ritual. Maintain a disciplined sleep ritual. Exercise: Donot exercise before sleep. Limit exercise only to day time. Daytime exercise helps in getting good night sleep. Don't watch TV programmes or Browse the internet on computer half an hour before sleep. Eating Habits: Don't take heavy meals before bed time. Eat 2 hours before your sleep. Donot take caffiene, Nicotine or Alchohol before sleep. Just take some snacks and warm Milk before bed time, You will get good sleep. Take a bath with hot water one hour before sleep. It relaxes your body. Stress: Just leave your problems to day time. Don't think about them before sleep. Try to learn meditation and Yoga to manage your thoughts and control your body. Try to learn Breathing techniques. Stress is ine of the majpr problems for Insomnia. Avoid daytime sleep as it disturbs the mechanism of night sleep. If necessary, limit it to 45 minutes. Use the bed room only for Sleep and Sex. Donot read books or watch Television on bed. Keep the bed room quiet and comfortable. If above techniques are not helpful in getting good sleep, consult your family doctor. Please share experiences in dealing with Insomnia or sleeping problems. … [Read more...]
How to overcome Insomnia?
Insomnia or sleeplessness is on rise due to increase in stress levels thereby reducing productivity in daily life. Insomnia causes: 1. Taking too much coffee 2. Anxiety about the next day’s work 3. Financial and personal problems 4. Eating more chocolates 5. Taking alcohol etc How to avoid sleeplessness? 1. Avoid worrying unnecessarily. 2. Take a hot water bath before going to bed. 3. Listen to classical music 4. It is a good habit to read a book which you like before you go to bed 5. Take supper two hours before going to bed 6. Take hot milk one hour before going to bed 7. Avoid taking coffee etc at nights 8. Alcohol produces sleep for a few hours only, but afterwards it causes sleeplessness. 9. When your stomach is full at night, you should be able to sleep better. The process of digestion draws blood into the gastrointestinal tract and away from the brain. So you feel sleepy when you draw blood away from the brain (but stuffing your stomach is not healthy, sometimes you feel bloated and gassy, which is more likely because of discomfort in sleeping). 10. foods such as turkey, chicken, lean meat (containing Niacin), oats, sweet corn, rice, ginger, banana, dairy foods and barley contains more tryptophan( an amino acid), which is more effective in producing sleep. However it is important to take it with starches. 11. A deficiency of minerals or vitamins may also affect your sleep. So take foods like lentils, nuts, shellfish, whole grain foods which contain iron, copper. Magnesium, a mineral also produces sound sleep. So foods containing it are beans, spinach, pumpkin seeds, wheat germ and almonds, have to be included in the menu of food daily. 12. Meditation and Yoga helps to overcome insomnia. … [Read more...]
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