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Proven Tips to Sleep Better At Night

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“When Sleep is Sound, Health and Happiness Abound”

Sleep is a vital, often neglected, component of every person’s overall health and well-being. One-third of your life goes into sleeping. So, for this,  Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain.

How can I sleep well? These handy tips will help you sleep better and be more energetic and productive for the next day.

Sleeping peacefully influences your mental and physical health. Fall short of it, and it can take a severe toll on your daytime energy, productivity, and even weight. Harmful daylight habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain, and weight. The cure for sleep difficulties lies in your daily routine.

Eye Mask for Sleeping

 By following the below-mentioned tips, you can benefit from undisturbed night sleep, boost your health, and improve your thoughts and feelings during the day.

Tip 1 – Make any Every-day Sleep-Wakeup Cycle

Getting integrated with your body’s natural sleep-wake cycle is the best strategy for sleeping well. If you follow a regular sleep-wake routine, you’ll wake up much more reinvigorating. If you’re getting adequate sleep, you should get up naturally minus the alarm. If there is a need for an alarm clock, you may need an earlier bed.

Tip 2 – Fight After-dinner Drowsiness

If you get sleepy way before snoozing, get off the couch and do something delicately bracing, such as a small chit chat with a friend over a phone, or organizing things for the next day. If you surrender to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Tip 3 – Say NO to Late-night Television

The light from a TV suppresses melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audiobooks instead.

Good Night Sleep

Tip 4 – Don’t Read with Backlit Devices

Electronics that are backlit are more disruptive.

Tip 5 – Optimize your Bedroom Environment

Eliminate any external light and noise coming into your room and make sure that your room has a comfortable temperature. Use heavy and dark-colored curtains to block light from windows, or put on an eye mask while sleeping. 

Tip 6 – People Who Exercise Systematically Sleep Better at Night

Exercising helps in improving insomnia and feeling less sleepy during the day. Easy going exercises such as yoga or gentle stretching in the evening can help promote sleep.

Sleeping Girl
Sleeping Girl

Tip 7 – Take control of what you eat and drink hours before bedtime.

Avoid

  1. Caffeine
  2. Smoking
  3. Big and spicy or acidic meals
  4. Alcohol
  5. Too many liquids 
  6. Sugary foods and refined carbs. 

 Tip 8 – Managing Your Stress Levels

Work stress, anxiety, and irritation from your day can make it impossible to sleep undisturbed. If you can manage your overall stress levels and learn how to curb the worry habit, it can be easier to unwind at night. You can also develop a relaxing bedtime ritual to prepare your mind for sleep, such as taking a warm bath, softening the lights, and listening to soft music or an audiobook.

 Maybe, like most of the people, you’re continually interrupting tasks during the day to check your phone, email, or social media. Help yourself by assigning fixed duration during the day for checking your phone and social media and trying to focus on one task at a time. By doing so, you’ll be better able to rest both your mind and body. Deep breathing exercise helps you relax and sleep. Concentrate on breathing from your belly rather than your chest, which activates the relaxation response and decreases your heart rate and stress levels to help you drift off to sleep.

Tip 9 – Enhance your Sleep Enclosure

A peaceful and calm bedtime routine and ritual will send a relaxing indication to your brain that it’s time to call it off for the day and let go of all the stresses. Sometimes radical changes to your environment can make a big difference to your quality of sleep.

  1. Maintain your room dark, warm or cold, and quiet as per the scratching summers or the chilly winters.
  2. Keep the noise down. If you can’t avoid noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.
  3. Keep your room fresh. Most people sleep best in a slightly cold environment (around 65° F or 18° C) with enough ventilation. A bedroom that is not conducive to the outside temperature can cause disturbed sleep.
  4. Make sure your bed is clean and cozy. Your bed covers should leave you sufficient space to stretch and turn comfortably without entangling. If you frequently wake up with a backache or an aching neck, you may need to experiment with different mattress firmness levels, foam toppers, and pillows that provide more or less support.

Tip 10 – Learn Ways to Get Back to Sleep

It’s normal to wake up in intervals throughout the night, but if you’re having issues resuming your asleep within 20 minutes or so, try these handy tips:

  1. Get out of the bed and go to another room
  2. Don’t stare at the clock
  3. Get relaxed. Focus on the feelings in your body, or practice breathing exercises to keep out of your head. 
  4. Try a body relaxation technique such as muscle relaxation, or meditation, which can be done without even getting out of bed. The relaxation will release the stress out of mind and body giving you a peaceful sleep.

Tip 11 – Aromatherapy and Warm Baths

Usage of essential oils before bedtime gives a nerve-calming and relaxing experience. Applying these oils on your temples, forehead, and wrist can de-stress you to a great extent. You can also have a warm bath adding this essential oil to water.

THE BOTTOM LINE

Sleep has a significant role in your physical and mental health. Insufficient sleep has been linked with an increased risk of obesity in adults as well as children. If you’re interested in optimal health and well being, it’s recommended that you rank sleep the number one priority and incorporate some of the tips above.

But, if you’ve always struggled with sleep, it may be wise to consult your healthcare provider.

How To Boost Your Immunity During The Pandemic Situation

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In today’s pandemic situation across the world, the world as a whole is terrified, and there is turmoil everywhere. Millions are getting affected, and people are also losing their loved ones. It is a common saying- “Prevention is better than cure,” so according to experts, maintaining personal hygiene is crucial to prevent the virus from entering our body. Though the mortality rate is less and initially, experts mentioned that only old age people or those with some pre-existing disease are more prone to catch the virus infection. But with the rising number of cases, it is evident that this does not hold true, and irrespective of the age, the virus is catching hold on people with weak immunity. Therefore, one should work to strengthen their immune system to fight against this pandemic.

Ways to Boost your Immunity

Maintaining Basic Hygiene:

  • Wash your hands for at least 30 seconds with soap.
  • Clean your hands with 70% alcohol-based sanitizer.
  • Avoid touching your mouth, nose, and eyes.
  • Wear N-95 face masks (preferably).
  • Use disinfectant wipes to clean your doorknobs, phones, laptops, etc.
  • Sanitize every outside stuff that you bring home.

Drinking Habits:

  • Keep yourself hydrated and try to drink Luke-warm water during the day.
  • Drink Kadha once/ twice a day: It is an ayurvedic drink prepared by boiling herbs and spices in water for a few minutes to extract their medicinal benefits. It is a home remedy for cough and cold or any allergies by boosting one’s immunity. It should be sipped when hot and can be stored and reheated when required. The key ingredients are- Ginger, Black pepper, Cinnamon, Clove, Cardamom, Holy Basil, and the benefits of each element are as mentioned below in the food, herbs, and spices section. 
  • Drink Turmeric milk before bedtime: One can prepare this by mixing an Asian spice, Turmeric, in its powdered form in warm milk. Turmeric is an antioxidant and has antibacterial, antifungal, anti-inflammatory properties that help in the proper functioning of cells in our body and fight cell damage, thereby reducing the risk of infection. It also has multiple other benefits like it purifies blood, prevents cancer, heals wounds, relieves joint pain, delays aging, and adds glow to the skin. 
  • Avoid Alcohol or Smoking as this weakens the respiratory system and immunity, 
Turmeric Milk Herbs Kadha

Immunity Boosting Food, Herbs, and Spices:

The food you in-take impacts your immune system. Therefore, one should eat a balanced diet which includes fruits, vegetables which are a rich source of vitamins and spices & herbs have immunity-boosting properties-

  • Vitamins & Minerals: Vitamin C and D play a significant role in improving the immune system, among others, of their category. Citrus fruits and vegetables like Amla (Gooseberries), Orange, Lemon, Tomato, Kiwi, Kale, Broccoli are natural sources of Vitamin C. While vitamin D is vital for bone health, muscle function, and immune system. Egg yolk, Mushroom, and Cow milk are sources of Vitamin D. Zinc help in metabolism function and immune system as well. Cashew, Chickpeas, Pumpkin seeds are rich in zinc.
  • Yogurt: It is a natural probiotic and helps in the formation of good bacteria in our body, which is essential for nutrient absorption and building immunity.
  • Garlic: It is an antioxidant and contains allicin, which helps fight the infections and boosts immunity. You can eat it raw or add it while cooking.
  • Ginger: It also has antioxidant properties and contains magnesium, zinc, iron, and calcium. Ginger helps to combat cold and enhances immunity. It can be added in tea, food, or can be eaten with honey.
  • Cinnamon: It not only adds flavor to a dish but also regulates blood pressure and protects against viral infections.
  • Licorice Root: It is also known as Mulethi and has compounds that are antimicrobial, anti-inflammatory, and antiviral benefits. It cures sore throat and cold.
  • Clove, Black pepper, and Holy Basil: The two spices help in throat ailments. Holy Basil is a medicinal plant that is antiviral, antibacterial, and antifungal, anti-inflammatory and has various benefits besides making you more immune to infections.  

De-Stress:

Stress causes mental fatigue and impacts our immune system. Therefore, it is crucial to stay calm and relax by practicing meditation or yoga. Home-workouts releases toxins from the body. These can be sun salutation, skipping rope, plank, jumping jack, etc.

Take Proper Sleep:

An adult should take 7-8 hours of sleep as it naturally heals and repairs the body’s wear and tear. Lack of sleep makes one feel tired and lethargic and also reduces immunity to fight against any disease.

Properly Sleeping in Pandemic

In these testing times, one should follow and incorporate immunity-boosting practices in their daily routine to save themselves and their families. People consider money to be their most significant wealth, but health is the greatest wealth because you cannot enjoy wealth when you are not in good health.

It is paramount to keep in mind that “Spare some time for your immunity, health, and wellness, Else, you will be forced to take time by your illness.”

Some Easy to Follow Tips to Help You Lose Weight Over The Quarantine

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It is rightly said to drop the fries and move those thighs! Bodyweight is the easiest to increase and the hardest to lose.

The majority of the people gain extra pounds because the calorie intake is more than they burn through daily movement and body functions. But, in some cases, the weight gain may be due to an elementary ailment.

When weight gain is not about a health condition, three common causes are

1. Being Less Physically Active

2. Eating More

3. Stress, Depression or Anxiety

Make a weight loss plan in corona quarantine

The Isolation: Worst Economic Downturn Since the Great Depression

The world has entirely transformed in the last three months. A rare catastrophe, CORONAVIRUS PANDEMIC, has a substantial impact on people’s lives and livelihood. As countries impose necessary QUARANTINES AND SOCIAL DISTANCING, to contain THE PANDEMIC, THE WORLD has got confined in ISOLATION, LOCKDOWN, and SOLITARY. The enormity and speed of tremendous fall in physical activity that followed is nothing that we have experienced in our lifetimes.

The 2020 lockdown is one of the worst crises ever. Life in lockdown has rattled our lives. It has disrupted our daily routine and habits, thus creating the perfect setup for putting on pounds.

People’s routine habits have changed quite a bit since we’re spending more time at home. Active working individuals now face a double dilemma of not being able to exercise, along with unlimited access to food at home. This restlessness, coupled with a rather urban concept of endless munching, clearly inclines us to weight gain. Remaining indoors means most people are less active, and many eat more ultra-processed foods than they might otherwise—the reason being boredom and anxiety, which can be leveled down by having comfort food. Boredom can quirk your mind into thinking that you are hungry. Add the stress that comes with a deadly pandemic, and you’ve got an ideal situation for weight gain.

Corona Quarantine Workout

With fitness centers closed and people staying in, many have swapped their regular exercises for ones that you can do at home. Those small activities like walking to our vehicle to go to work or walk to lunch and lack of these low-level activities may cause us to burn fewer calories.

The more pounds we gain and the longer it’s maintained, the more it affects our health.

Children and teenagers have also struggled with anxiety and frustration about the pandemic and the lockdown. They feel varied emotions and, at the same time, strive to articulate what they are experiencing. Children are bearing the loss of playfulness, spontaneity, and the ability of carefree. A significant issue is the sleep struggle.

Workout at home

Given below are a few tips to shed that extra pound that you have gained over the quarantine. Change in the habits of today will lead to a better tomorrow.

1. The quarantine is the best time to experiment with your kitchen and learn to cook. Prepare a daily and healthy nutritious meal for you and your family.

2. When we have no work and are bored, we mindlessly eat. Try to refrain from opening the fridge or the pantry every time you walk pass by the kitchen.

3. Just because you are home isolated does not mean you need to eat to relax. If you have to feel well, you have to eat well.

4. Drink Water. Keep yourself hydrated. The minimum intake should be 3 Litres in a day. It reduces craving, and toxins are flushed out.

5. Opt for fresh, home-cooked food. Do not consume frozen and packaged food.

6. Control your portions. No overeating. Take small servings and chew properly.

7. Avoid binge eating. Stop snacking. Prefer healthy snacks or eat fruits between the two meals.

8. Don’t compromise on your sleep. Organize your day and follow a proper sleep cycle.

9. Be active. Forty-five minutes of exercise in any form is a must. Practice breathing exercises.

10. Detox diet once a week. Try to remain on liquid and fruit diet. If this is not possible, include a light meal.

11. Track your calories to remain focussed. You can use any app.

 The food you eat plays a significant part in losing unwanted weight off your body and less prone to getting infected by the COVID-19 Coronavirus. All the workouts you have been doing at this point may have little effect if not coupled with the right food to add to your diet.

Diet in Covid Quarantine

What is a healthy diet during the coronavirus disease pandemic!

Eat fresh and unprocessed foods every day. Consume fruits, vegetables, legumes (e.g., lentils, beans), nuts and whole grains (e.g., crude maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam taro or cassava), and proteins from animal sources (e.g., meat, fish, eggs, and milk )

Now that you have a real answer to how to reduce weight during the lockdown, keep in mind the directions to inhibit your weight. You might deliberate that without going to the gym or using weights and rods, reducing extra pounds may not be attainable, but that is not true. Making a few lifestyle adjustments and sticking with them is enough to keep your weight in check during the Coronavirus led lockdown. During this Covid-19 pandemic, a healthy body and mind are of utmost importance, so actively keep yourself fit and healthy!

Importance of Yoga

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In today’s Technology-driven Era, physical activity has gone minuscule. We have been dominated by machines in every segment of life, whether personal or professional, to ease our chores. Moreover, with changing lifestyle choices and eating habits, people are becoming obese and more stressed. Also, in the wake of the pandemic situation where negative vibes are prevailing, it is important to control your anxiety levels and keep your calm. Therefore, in order to nurture a healthy mind in a healthy body, Yoga plays an inevitable role. For it helps one to maintain the balance between Mind, Body, and Spirit.

It is often said and believed that one cannot control what is going on outside but can always control what is going on inside. Therefore, Yoga is nothing but conquering your Mind which helps to improve the shape of your life rather than just the shape of your body.

Yoga is a mind-body workout which includes Physical exercise, Breath control, Positive thinking & meditation which relaxes your muscles. There are various forms of Yoga and can be practiced either Outdoor or Indoor with no special equipment besides a Yoga mat. 

Major Forms of Yoga:

  1. Hatha: This form is a combination of basic physical posture and breathing and involves balancing active and calming energies. This is best for beginners.
  1. Vinyasa:  This involves a series of postures in different sequences as the word itself means ‘to place in a special way’. It is usually practiced in a dark room.
  1. Power: It is a faster and higher intensity practice with added core exercises that tones up muscles.
  1. Ashtanga: It means Eight Limbs and involves breath synchronization along with movement through a series of postures. Eg- Sun Salutation. Each limb has a technique to practice-
  • Yamas: Moral conduct & ethical standards
  • Niyamas: Discipline 
  • Asana: Physical postures for awareness about body, mind
  • Pranayama: Special breathing techniques to control the energies
  • Pratyahara: Practice of Sensory detachment
  • Dharana: Concentration and focus
  • Dhyana: Meditation
  • Samadhi: State of bliss that merges with the divine
  1. Bikram: It is known as Hot Yoga and has a series of 26 poses that are performed in a room heated to a certain temperature.

Popular Postures (Asana) of Yoga:

  1. Headstand (Sirasana)- Where you balance on your Elbows, Arms, and Head. It helps in the circulation of oxygen-rich blood and energy flow to the brain. It improves memory and concentration.
  1. Shoulderstand (Sarvangasana)- Where the body rests on the shoulder with arms touching the floor and legs upright. This removes the blockage in the neck and shoulder area, relieves stress, and regulates all glands in the body ensuring proper functioning of organs.
  1. Plough (Halasana)- Posture resembling a plough where the hand rests on the floor and feet touches the floor. It helps to put pressure on abdominal organs and reduces indigestion and constipation.
  1. Sitting Forward Bend (Paschimottanasana)- Stretching the spine forward with hands touching feet. It helps in easing spine compression and gives strength to the nervous system and prevents diabetes.
  1. Cobra (Bhujangasana)- Lifting the upper body to form an arc and expanding the chest. It increases flexibility, improves blood supply to the spine, and strengthens the neck and upper back. It helps in menstrual problems in women by putting pressure on pelvic organs.
  1. Locust (Salabhasana)- Lying on the front with arms resting on the floor and lifted legs towards the head to form an arc. This improves the flexibility of the cervical region, reduces sciatica and lower back pain. It enhances your will power.
  1. Bow (Dhanurasana)- Balancing on the abdomen in the shape of a bow with hands grabbing the feet. It helps in reducing menstrual problems in women and strengthens digestive organs. 
  1. Standing forward bend (Padahastasana)- Bending forward in standing position with hands touching feet. It makes the spine elastic and strengthens the joints and promotes lasting youth.
  1. Triangle (Trikonasana)- A bend towards the side resembling a triangle with one hand straight and another touching the feet. This increases the flexibility of the hip and leg.

Overall Benefits of Yoga:

The benefits of Yoga are multifold. The body is benefitted from movement and the mind is benefitted from Stillness. They are broadly categorized as follows:

  1. Psychological– 
  • Concentration- Does not let you divert easily, improves focus and concentration, and boosts memory.
  • Reduces Stress– Stress can have devastating effects on body and mind and yoga leads to improved ability to deal with stress, reduces anxiety, thereby headache.
  • Lower risk of Mental Health Conditions– Helps to channel our curiosity and mental powers and therefore curtail depression, hypertension.  
  • Heightened mood– Induces meditative mood that heals your mind and soul. 
  • Quality of Sleep– Helps in reducing tension, calming our mind, and provides the inner peace and therefore improves sleep.
  • Self-Esteem– Yoga is a journey of the self, to the self, through the self, and enhances confidence.
  • The overall quality of life– Our life is shaped by our mind. For we become what we think. It aids in adding years to your life and life to your years. 
  1. Physical- 
  • Tone– Improves the strength of muscles, joints, and ligaments and tone them.  
  • Flexibility– Improvises your posture, balance, flexibility, and stamina. It opens shoulders, chest, etc.
  • Injury Prevention- Increases strength as well as awareness of body and prevents injury.
  • Reduces Obesity– Helps to burn calories and shed excess fat.
  • Slows Down Aging– Improves energy circulation, reduces fatigue, improves skin tone, and promotes youthfulness.
  1. Biochemical- 
  • Balances metabolism– Helps to remove blockages and improves digestion and functioning of all organs, 
  • Immune System– By taming the mind and cultivating positive thoughts, it does marvels in boosting the immune system. 
  • Controls Cholesterol– Burns calories, improves blood circulation and makes one less prone to heart disease.
  • Hormonal Balance- Blood is the carrier of hormones and increased blood circulation helps in maintaining the balance of hormones.

“Yoga shines the light of awareness into the darkest corners of the body.” It is a twirl between control and surrender, between pushing and letting go. It is an art where it is 99% practice and 1% theory. So why not start from today and Unveil the Unexplored You.

The Joy of the Breath

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The first act in this world we do is breathe and the last act is breathing.

We breathe everyday but are we breathing properly? Harvard health states that when we don’t do deep breathing from the abdomen and instead do only shallow breaths our lowest portion of the lungs do not receive the full share of oxygenated air. This can lead to shortness of breath, anxiety, and allow toxins to become stagnate in the body.

Shallow breathing, breathing through the mouth, or improper breathing patterns can lead to more tension and stress in the body. Oxygen is the key fuel that runs our body and without it we are making our cells, tissues, and systems starve, which can cause the sympathetic system to come on overdrive. When the sympathetic system is on for too long, the energy into the flight and fight response takes away from normal functioning of the brain, nervous system and the digestive system. All this can lead to chronic disease and illness.

The autonomic nervous system plays a key role in taking us back into rest and relaxation, especially after this flight and fight response. This system governs our digestive system, heart rate, and other automatic functions in our body. These functions being automatic cannot be changed consciously, but with one exception, the breath. Slowing down the breath actually directly influences the autonomic nervous system, specifically the parasympathetic system. So when stress and fear is triggered, we are able to manage the stress through our breath. Isn’t that a breath of relief?

A simple practice we can try is the three part yogic breathing:

1. Sit in a seated position or lie down on a mat
2. Place the right hand on the chest or heart and the left hand on the abdomen
3. Inhale deeply where you see your chest and abdomen rising fully like a balloon
4. And exhale where you see your tummy going inwards toward the spine, allowing all the air out of the belly
5. Practice this for 5-10 minutes

After this exercise, you will feel fresh and rejuvenated! But you have to try it to know it.

Watch SneakPeek of JoyScore 4-7-8 Breathing.

 

Tips to Fall Asleep Naturally

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Here are ways to fall asleep naturally:

1. Applying oil to the foot soles is one way to induce sleep according to Ayurveda. It grounds the person and also alleviate psychological imbalances since negative emotions can accumulate at the soles of the feet.

 

2. Drink a cup of warm milk or almond milk before bed. Warm milk can promote healthy tissues, balance the nervous system, and prepare the body to sleep.

 

3. Eat a small meal three hours before bedtime. Dinner time should actually be the smallest meal of the day and should be eaten 3 hours before you sleep so it has time to digest. Something warm like hot soup will sit well in the tummy and won’t be heavy before bedtime.

4. Turn off electronics one hour before bed. Have a detox break from your phone and television to give your eyes and body some rest from stimulation. Too much stimulation can cause a lot of stress to the system and lead to unrestful sleep.

5. Build a sleeping routine. Having regular sleeping patterns will naturally signal the body to know when to sleep. Sleeping before 10 PM and waking up before sunrise is ideal for optimum health.

6. Try a guided meditation or yoga nidra before bed. Yoga nidra takes one into deep rest that can be even better than sleep! It helps activate the relaxation response and can improve the function of our endocrine & nervous system.

Prevent and implement new habits so nothing can steal away your beauty sleep! During sleep the whole body is rejuvenated and recharged. If it cannot recharge your batteries will go low and you will eventually burn out. Make proper sleep a much needed priority on your list.

Watch the SneakPeek of JoyScore Visualization Meditation.

 

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