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All Posts in Category: Are You SLEEP Deprived?

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Are You SLEEP Deprived?

Tips to good sleep
Signs of Sleep Deprivation

  • Have a hard time getting out of bed in the morning
  • Get sleepy in meetings or lectures
  • Feel very tired in the afternoon
  • Feeling a need to nap to get through the day
  • Fall asleep while watching TV or relaxing in the evening
  • Feel the need to sleep in on weekends
  • Fall asleep within five minutes of going to bed

Effects of Sleep Deprivation

  • Fatigue, Lethargy
  • Moodiness and Irritability
  • Reduced Creativity and Problem-Solving Skills
  • Reduced Immunity; Frequent Colds and Infections
  • Concentration and Memory Problems
  • Weight Gain
  • Impaired Motor Skills and Increased Risk Of Accidents
  • Increased Risk of Diabetes, Heart Disease, and Other Health Problems

Some Simple Tips for Good Sleep:

  • Make sleep schedule and stick to it. Make sure that you go to bed and get up at the same time every day, irrespective of weekends, holidays. This reinforces our sleep – wake cycle and promotes better sleep.
  • Create a ritual before going to bed. Creating a bed ritual is important as it indicates our body that it is time to sleep. This may include taking a warm bath or shower, reading a book, or listening to soothing music. These activities can promote better.
  • Eat dinner early. Do not go to bed immediately after having food or while feeling hungry. Eat and drink tactfully before going to bed so that the body can prepare itself well before winding up for the day. The dinner should be taken preferably 2 hours before we go to sleep. Drink warm milk with honey.
  • Make Sleep a Priority. Schedule enough time for sleep. Make sleep at the top of your to-do list, instead of cutting back on sleep in order to tackle the rest of your daily tasks.
  • Limit Daytime Naps. Long daytime naps can interfere with night time sleep. If you choose to nap during the mid-afternoon, limit yourself to about 10 to 20 minutes.
  • Include Physical Activity in your Daily Routine. Regular Physical Activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Avoid exercising too close to bedtime; you might be too energized to fall asleep.
  • Manage Stress. Before bed, jot down what’s on your mind and then set it aside for tomorrow. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one
  • Get Comfortable. Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Your mattress and pillow can contribute to better sleep, too. Choose what feels most comfortable to you.
  • Consult Doctor. If you snore / have loud labored breathing while sleeping or you have observed periods of stoppage of breathing during night sleep, seek medical opinion. Also there may be associated daytime excessive sleepiness, loss of concentration, irritability. In other cases of Insomnias, if above tips does not help seek opinion from your doctor.

 “A good laugh and a long sleep are the two best cures for everything”

The Best Bridge between Despair Hope is a Good Night’s Sleep.

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Tips to Reduce the Body Heat & Food that Controls your Body Heat

Body heat can be produced due to variety of factors among which the environmental heat that surrounds your body plays an important role. Your body can get heat up during the summer season when you are mostly exposed to the scorching sunrays. Another factor of heating up of body is the food you are consuming. The spicy foods, alcohol, caffeine are some component which you must avoid as these are food which can heat up your body internally. Some illness or drugs can also be responsible for increasing heat inside your body. But, today you can get some effective ways that can easily control heat inside your body. Some natural herbs and home remedies play an important role in this process.

The normal body temperature of a human should be 36.9˚C, with small variations which are acceptable. No matter what the external weather conditions are like, the internal body temperature is actually maintained for the regular functioning of the body. Just in case, a person’s body temperature falls too low or rises too high (which may be due to innumerable reasons), it can bring about damage to his/her internal organs leading to poor health and fitness. Follow these to avoid extreme body heat.

Reasons for Body Heat
Wearing tight or artificial clothing may trap water and produce ineffective decrease in heat.
Illnesses for example fever as well as infections.
An increased activity on the thyroid which raises the metabolic activity by the body processes and causes production of excess heat. Strenuous workout or physical exercise.
Medical conditions e.g. Seizures and muscular disabilities. Certain drugs or stimulants e.g. Amphetamines, cocaine, etc. Neurological disorders can bring about excessive body heat even when sleeping. Others factors which will result in increasing body heat are psoriasis, systemic sclerosis, cystic fibrosis, and eczema (as these diseases can affect the normal process of sweating).
Excessive contact with the sun can also result in high body temperature.

How to remove Heat from the Body
Stay away from hot and spicy food items
Avoid fatty and fried foods (junk/fast foods)
Stay away from caffeine & alcohol
Follow a low sodium diet regime
Use Coconut or Olive herbal oil for cooking than using almond, sesame & corn oil
Do not use nuts in your daily diet as they are known in increasing the body temperature rapidly. Try to have them 2-3 times a week
Try to follow a vegetarian diet regime or reduce your usage of red meat.

Home remedies for reducing body heat
Drink a glass of fresh pomegranate juice mixed with a few drops of almond oil, every morning.
Take a basin of cool water and soak your feet in it. This will help in reducing excessive heat from the body
Eat a handful of poppy seeds before you to go to sleep to get good rest and to maintain normal body temperature during night times. Remember that poppy seeds contain opiates and should not be consumed in large quantities.
An easy home remedy to relieve body heat, eat a spoonful of fenugreek seeds on a daily basis.
Add a tablespoon of honey in cold milk and have it on a daily basis for fast and effective results.
Mix sandalwood with water or cold milk and make it into a fine paste. Apply this paste in your forehead and cheat. This is a proven technique to reduce excessive body temperature and cool the skin instantly. You may also want to add few drops of rosewater to the paste for attaining greater results.
Add 2 tablespoons of clarifies butter to a glass of milk and have it daily. However, if you’ve high cholesterol, you should avoid this remedy.
Vegetables that are high in vitamin C and also fruits like orange and sweet lemon that contains citrus in it, are excellent foods to relieve body temperature.

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