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Here we talk about sleep-related tips and tricks that’ll help to improve your health. You’ll get a bunch of information to maintain a healthy life.
Here we talk about sleep-related tips and tricks that’ll help to improve your health. You’ll get a bunch of information to maintain a healthy life.
We have all one way, or another found ourselves yawning uncontrollably and trying to stop feeling sleepy during the day, especially the afternoons. Nothing is more annoying to your professor or boss as seeing you doze off when you should be working. But it's possible to get rid of this chronic sleepiness through the following tips.
There are various causes of daytime sleepiness and among them is a poor sleeping habit. Below are some of the reasons and ways you eliminate this retrogressive behavior.
Your daily routine can have significant effects on your sleep patterns. For example, taking caffeinated drinks or making it a habit of exercising late in the day can become a habit and that is not always the best thing. Our body tends to pick a particular trend in the form of programming, and that may not always be the best for you during the day.
Make it a habit to wake up at the same time every day and try to stop oversleeping. You can set the alarm for this. Set aside some time for snacks and don't overwork. It is always best to plan your day efficiently so you may avoid rushing at the last moment.
There is usually that desire to lie on the bed for longer. However, such a habit may program your body to sleep for longer. The best thing is to avoid too much sleep and stick to the recommended seven to eight hours.
It usually is a good idea to get up the same time every day. Ideally, doing it at the same time as the sun is rising is better. Sunlight has a way of resetting your internal clock each new day, and so it can help regularize your sleep patterns. Experts recommend at least an hour of morning sunlight for people that have trouble sleeping.
Other useful tricks include keeping a warm robe closer so you may quickly reach it when you get up. The morning chill can encourage you to sleep more while the goal is to avoid too much sleep.
Random sleeping and wake up times will not help you in any way. All it does is increase your frustration. However, you can reprogram yourself to sleep and get up at the same time every day including the weekends.
You can achieve this by setting the alarm and getting up the same day every day. This creates a rhythm that gradually diminishes those sleepy daytimes taking a toll on your productivity at work or your grades at school. Once you establish this circadian rhythm, it will become much easier to hold off sleeping during the daytime.
Exercising regularly is pretty healthy and provides your body with a host of benefits. In particular, aerobics helps your body relax. You are then able to easily fall asleep and soundly. Chances of irregular sleep patterns become no more – your sleep quality improves considerably and so does your concentration during the daytime.
A daily dose of exercise also helps you keep sharp. You are more attentive and productive as you have the necessary energy to face the tasks ahead. However, exercising too intensely may make your muscles sore throughout the day. Light 30 minutes exercise are pretty sufficient.
Rather than the late night naps, you can have short early ones to alleviate any sleepiness and tiredness you may be feeling throughout the day. Your body then has more time to recover from the short nap and may not affect your sleeping pattern.
Consistent healthy meals provide the necessary energy you need to perform tasks. A healthy breakfast – not the small snacks that you grab as you rush out of the house – and a healthy lunch helps alleviate any tiredness that may be accumulating over the day and which can aggravate the feeling of drowsiness.
Good regular meals are pretty beneficial and support the regulation of circadian rhythms. For a healthy night sleep, take your meals about three to four hours before bed.
Well, certain foods are just not right for you and can affect your sleep pattern, and it would be best to avoid them too close to bedtime. For example, smoked and preserved meats have a high level of tyramine, an amino acid that triggers brain stimulant responsible for alertness.
Energy drinks and chocolate are other culprits with stimulating effects. Taking these beverages late during the night may not be the best thing to do. Stay away from the acidic and spicy food that may cause heartburns or acid refluxes interrupting your sleep.
Some of us are pretty fond of those late-in-the-day naps, and it is for a pretty good reason. Well, they are pretty relaxing and help us shake any kind of tiredness we have been feeling after a busy day. However, you might have to reconsider them as they are not always beneficial.
Naps occurring close to your bedtime have an adverse effect on the ability to sleep and stay asleep during the night. As a matter of fact, late night naps longer than 30 minutes can easily disrupt the sleep patterns.
The desire to sleep enhances the longer you are awake. The neurotransmitter levels responsible for sleepiness accumulate during the day. Your body releases them once you go to sleep. Late night naps may also clear these neurotransmitters disrupting your sleep pattern.
Daytime sleepiness can quickly affect your productivity and attention span. If not checked, this habit can have long time effects that include failing of grades and losing that promotion you have been waiting for a long time. You should also know, how much sleep we actually need in a day.
However, you can stop feeling sleepy by adopting healthy sleeping habits and eating healthy among others. Just like you have a schedule for the other tasks, you should have one for the sleep time, and it would be easier for you the following day.
Expecting a child is one of the most beautiful experiences in life. Children are such a blessing that they fill your life with joy, hope, and purpose. For pregnant mothers, this joy can periodically wane due to discomfort associated with carrying a baby, especially when going sleep. Of course, you have to contend with physical discomfort – your bed or chair no longer feels comfortable-, hormonal fluctuations, and anxiety.
Your wonderful bump should not have to be a bad experience. It should constitute some of your best moments to make it more memorable. The following are some of the tips to help you have a good night’s sleep throughout the pregnancy term.
The most basic and most natural way of making your pregnancy comfortable, and sleep like a toddler is drinking a lot of beverages. The recommended amount is approximately ten glasses measuring ten ounces.
But don’t worry if you achieve less or more. After all, we all have different needs. Make sure your drink count is close to that. You may be among the cliché of women afraid that by taking a lot of water or any other liquid can lead to fluid retention. Nothing could be farther from the truth. Actually, not taking adequate water is the primary cause of this condition because your body will want to retain as much water as possible when it feels dehydration setting in.
Many expectant mothers may suffer from swollen feet and ankles – these can give you a lot of sleepless nights. However, drinking a considerable amount of water helps get rid of it. If the condition becomes worse, it is best to seek the services of your caregiver.
Frequent beverage intake especially water play a significant role in the prevention of conditions that often affect expectant mothers such as bladder infections, hemorrhoids, and constipation. For the bladder infections, water dilutes urine, in turn, preventing infections.
Keeping hydrated even becomes more critical during the last trimester. It is during this stage that the risk of preterm labor increases as a result of dehydration. You would not want to have your bundle of joy earlier than expected.
Your body is at the most sensitive during this time. Watch your diet and keep off from beverages that can cause insomnia such as alcohol and caffeine. If you need to reduce nausea, then try crackers of bland snacks.
Don't overeat but keep slightly full to prevent nausea. Remember that maintaining a proper diet is critical during this time of pregnancy as it will keep you feeling satisfied. The more satisfied you are, the more peacefully you sleep.
Some mothers don’t see the reason for avoiding spicy foods. Spicy foods can cause cases of heartburns that can aggravate during the night – a bad time! You can imagine how much discomfort this can cause, especially when you are trying to get your mind off the pregnancy – thinking about the unborn baby can also lead to sleepless nights, and you don't need anything else to add to the anxiety.
Give yourself about a two-hour gap between eating and sleeping. This includes beverages that can cause you to wake at night to go to the bathroom. Don’t let anything interrupt your sleep cycle. Avoid new foods which you are not sure how your body will react to them.
As a pregnant mother, your primary desire is to lie on the bed all day and night. Carrying extra weight is tiring, but you should exercise often. Regular exercises improve your health by enhancing circulation. This reduces leg cramps that form during the night – this can really keep you awake.
Exercises also help you deal with stress and anxiety. When you sweat, your body releases toxins and bad vibes. It enables you to deal with the emotional rollercoaster that pregnancy can lead to. After all, it is easier to sleep when tired and your body feeling relaxed as a result of improved blood flow.
Don’t exercise in the evening as it can also cause sleepless nights – adrenaline released when you exercise can keep you really awake. Avoid over-exercising to the point that you are panting and breathing heavily. Remember that your unborn child requires adequate oxygen, and lack of it is dangerous.
Also, remember that this is the time that your hormonal levels are the highest. There is a high level of relaxin hormone in your circulation, and this makes your muscles tender. Heavy exercise can thus cause injuries which instead of helping sleep will lead painful and sleepless nights.
Pregnancy undoubtedly results in an emotional rollercoaster – at least for many expectant mothers. Several activities can help you deal with anxiety and stress. Don't engage in strenuous activities just before bed as that can lead to sleeplessness.
Yoga or meditation will help you deal with anxiety. It will help you relax and bring down your worries and thoughts, so you sleep better at night. Most importantly, yoga enables you to breathe better and relax appropriately to deal with physical demands that come with pregnancy.
"Ujjayi Breath" is the first technique you learn in yoga classes. It involves taking in significant amounts of air through the nose and exhaling deeply. This method teaches you to stay calm especially when you need to – you need this when you can’t get to sleep.
Yoga not only helps you sleep better, but it also diminishes chances of having complications. Chances of having a premature birth also go down considerably and can sleep better during the night – when you know this. However, certain poses, especially at the back, can restrict blood flow to the uterus. Avoid them.
A massage to your back, neck, and shoulder can just be what you need to relax, feel better and smoothly go to sleep. Your partner or a commercial device can help achieve this.
About half an hour or so to bed, avoid anything that will likely produce a mental stimulation. Avoid electronic devices such as cell phones and iPads which inhibit melatonin production – this is the sleep hormone. Reading a novel or listening to music is better – you will not realize dozing off and right into the dreamland.
Our minds work in an exciting way and can readily associate the bed with stress activities – that is if you use this room to sort the bills and catch up with work. Restrict this place to just sleeping and sex. This will ensure that going to this room leads to a sense of relaxation.
You can listen to music and read a book not related to work or class – it should be for pleasure.
The post credit goes to The Smart Weight Loss team for providing some valuable resource and information to out audience for writing this amazing post.
Pregnancy comes with its own challenges that include anxiety, stress, pain and general physical discomfort – of course, your body is experiencing something unusual. These can cause insomnia which is not good especially at this time – you really need the rest.
You can enjoy a good night’s sleep with such tips as maintaining the right diet and taking the right amount of fluids. Exercise to enhance circulation and get involved in relaxing activities an hour before bed.
And if the sleeping problem does not get better, then its time you consult a paediatrician.
Can you exactly recall how your infancy went on with your parents? Well, you are not supposed to recall them now but when it’s your turn of parenting, you must be conscious enough. You may never want your boy to face the same problems you went through or the other babies face.
Since your little one stays asleep most of the time, you are going to make sure that he isn’t in discomfort. It isn’t only resting time for your child rather it is the time his brain develops and gets ready for the other stage of life.
There are certain quarrels and doubts among parents regarding the co-sleeping and crib-sleeping. Besides, other issues regarding parenting style are always confusing to the new parents. It is better to learn from the experts which way to parent.
SIDS refers to Sudden Infant Death Syndrome. This SIDS doesn’t take place out of home mostly rather it takes place indoors. It indicates that the parents are the ones who can control the rate of this sudden infant death in most of the cases. Between 2004 and 2008, 252 NYC children died because of it. Millions of children have face this types of problem because of this and thus it has become a matter of concern for parents.
That’s a burning question among parents since all are not same in opinion. There was survey regarding the habits of the babies. More than 6000 parents agreed that they had to face difficulties to put their babies to sleep. They wake up in an interval of about 1-2 hours and then demand to be fed. There is a big chance of SIDS taking place when babies are left alone.
It is always dangerous to put them on back in most unsafe places like swing or couch. It is wise never to use a car seat outside car. If you find your child is sleeping in an unsafe place, move him to the right place. Another question arises here regarding the right place for them. Some parents put their babies in crib because it is approved as safe all over. But when it is about the bonding with parents, some fear of having a weak relationship with their kids. In that case, some babies don’t want to leave the beds of parents even after 3-4 years.
Sometimes it becomes a question of privacy for the parents as well. The parents who pass nights beside their kids believe that the ones putting babies in crib are selfish about own comfort. But for a new parent, it can be suggested to use crib for your toddler from the very beginning. It will benefit him in all the ways.
Just like it has been said that the babies are not safe everywhere you keep them. Don’t ever let them lay on your couch. This may make him roll in one position. If he cannot roll back from that position, it may cause his death. Suppose you are excessively tired or drunk or somehow out of your control. Will you like the idea of keeping your girl of 2 months beside you for that night?
No, it won’t be wise in any way. Because you may trap her and she can sometimes die out of this. In every case, experts found it better to settle a crib for them.
Babies need the majority of the day for sleeping. This schedule of them changes with age. The newborn babies, who are within 1 month, need 16-18 hours per day. A 3-6 months old child generally requires 14-16 hours a day. The same schedule continues up to first 9 months. During 9 months, 12-14 hour is sufficient for your baby.
As days pass and your little one grows up, he gives up the habit of having naps during days. The non-REM deep sleep shows up with elder age. This won’t happen naturally though. As a parent, you get to help your small one to know about the different patterns. As soon as your baby will know about the habits he must has, he will capture that and try to stick to one schedule. You should need to know, how much sleep actually need for your babies.
Some parents are ignorant of the effects a kid can have due to 30 minutes less sleep. Sleeping is not only the way to refresh them rather it is a way of letting them grow up. Both physical and mental health is related to this. You might have noticed some babies crying all over the nights. This might happen due to the overtiredness of the kid.
Parents sometimes consider overtiredness of the baby as a positive motion which will make them stick to bed for a longer period. But the studies proved this idea wrong. Rather, this overtiredness may cause your baby have an interrupted schedule and thus your night can be all wasted. Without maintaining the regular schedule, babies may sometimes lose the mental health and get sick. The sleeping schedule mentioned above is for the average babies. Your toddler may not be the one sticking to one schedule right now. But if the schedule changes too random or the kid takes too more hours, or too less, then it is better to consult a doctor.
Experts have been conscious about things parents need to know about babies and sleep. Richard Ferber, a pediatrician, is the founder of the Sleep Center at Children’s Hospital Boston can be called a well-known sleep expert of United States. He suggests of fixing a warm and lovely schedule. In case your kid isn’t liking the chosen schedule, he suggests leaving the matter to the baby because he will gradually have his own schedule of longer hours of slumber. Ferber finds it natural leaving your kid crying alone.
Babies sometimes need more attention than you are providing him. He may seem okay with all the sights but it might not be okay at all. When they cry a lot, they give a hint of something going wrong and want you to fix it. All you can try as a parent is trying to pacify him. Maintaining a sleeping schedule might need some time but it will work out for babies. If it is not maintained from an early age, your child may face mental and physical damage forever.
There is nothing more important than the safety of your baby. Your baby is not able to take care of himself and is absolutely dependent on you. A simple mistake of you can harm your child and even can cause him discomfort. In the review of "Pediatrics study", it is revealed that 13% of the infant deaths are caused by sleeping in unsafe places. 11 million children face this every year. Though most of the reasons are related to the health issues yet the uncertainty is remarkable.
Children from 1 month to 1 year are at the most risky zone. Accidental deaths by suffocation, wedging, smothering or being trapped by someone while sharing a bed are very much common issues for kids. Most of these accidents occur due to sleeping in places that are not safe for children. Sometimes the reasons for these events remain untold but the reasons are very much sensitive. You better know about SIDS in details before knowing about the unsafe places.
Sudden Infant Death Syndrome or SIDS is commonly seen among children in between 1 month to 12 months. The first policy statement regarding how SIDS can be reduced was released by American Academy of Pediatrics (AAP) almost 17 years ago.
The study recommended that babies should be put to sleep on their back. Since then parents are conscious about putting their babies on the back and the rate of SIDS has decreased by 50 percent. Side sleeping is not fully approved by AAP. Taking care of your baby isn’t the only thing they needs rather safety issues must be there.
Infants are the ones who require caregiver all day long. Is your little one still having naps in the crib? If so, you cannot stay so sure about his safety either. The list of unsafe places for infants is way longer than the safe one. You better have a look at the dangerous places for the little ones.
It is found that babies roll up in one position on the couch and then they fail to roll back. Thus he may fall from there and any kind of accident may take place. If there is anyone besides your baby to take care of him or watch over him, that might be another case. In case of other furniture, the same method should be followed.
Your baby may fall from the couch and get hurt. Pediatrics study revealed that 13 percent infant passing accidents occurred to the ones who slept on couch or chair. Once your little babe knows the movement of his body, this won’t be any problem at all.
When you are carrying your baby, car seats do help you. Car seats are considered perfect and comfy for naps but never for a long time. When your baby is having a nap into car, there must be someone to look after him. If you are eager to know further, then you should know that car seats are one of the unsafe places for your baby to sleep.
When your baby falls asleep in the car, the angle of his neck may not stay constant. It may change the directions of the car and thus your baby may face breathing problem in sleep. Since the baby stays in sleep, he wouldn’t be aware of the suffocation and thus this may cause his breathing difficulties. The study of AAP also reveals that highest number of the infants who die outside home are more likely to face difficulties in cars seats or strollers.
Have you noticed the instruction manuals in the bouncy seat you buy for your baby? If the instruction is given like you can only use this seat when the baby is attended, then don’t leave your unattended baby with the bouncy seats. It's really great for babies because they are comfortable enough to let them play in that. Besides, you can stay sure that your baby is moving with the protection of the bouncy seat. But how much safe it is, when a baby falls asleep there?
Babies love to play on swings. You may leave your little kid to swings thinking that he would stop crying. But, there is no extra protection for your baby’s neck on the bouncy seats. In that case, the head may come forward or may go in such an angle where the baby may face problem in breathing.
Moreover, your baby may move somewhere unsafe with these seats. If you think like your baby will just need a nap in those seats, then you are free to allow them have it. But make sure that you are nowhere else but beside your baby.
AAP research has got the best recommendations for the safest places your baby may have. They recommend letting your baby sleep on his back. Now think where your baby can do this? Maybe his crib, right? If your baby is still sleeping in his crib then put him to his crib as soon as you realize that he needs to move to there.
Does your baby stay with you? Another thing to warn is that, unless your bed is extremely safe for them and has a separate place for them, don’t share your bed with your baby. Let them sleep separately and assure that you can attend as soon as you smell his danger or discomfort. And try to give them a toddler pillow to avoid discomfort during sleeping.
Finally, make sure to buy every product for your babies and follow the instruction as well. Read the instructions really carefully and follow them. It is better not to trust in every product you buy for your baby. There are some products that assure you the safety for your baby. Besides these 3 unsafe places for your baby to sleep, there are much more places which are unsafe. They may get discovered with time and age. This is why staying careful about your baby is a must for each parent.
Relying on sleeping pills is not any wise decision even if you are suffering from sleep deprivation. Let me warn you that these sleeping medications may lead you to such a stage where you cannot have a single night’s sleep without them. Why must you take pills where there are natural and easier ways to sleep at night? All you have to do is listening to your body and you know that’s easier than going to a pharmacy and searching for the prescribed pill. Did you know that according to the CDC, between 35 and 45 percent of Americans unintentionally fell asleep during the day and nearly 5 percent fell asleep while driving? In 2010, 60 million people were prescribed sleeping pills and most of the patients were women. And yes, of course, the teenagers are mostly suffering in sleep deprivation. But I must say, those who are taking pills for sleeping even are the most sufferers unless you are a patient of sleep disorder. With the help of those pills, you may fall asleep soon but you will surely have a non-restful sleep. Besides, studies say that sleeping pills are highly connected to mortality rate and cancer. That is why before taking pills you must know which kind of sleeper you are and if you really need any pill or not.
Sleeping disorder includes sleep apnea, leg Cramps, insomnia, restless legs syndrome, narcolepsy, snoring. There is a thinking including insomnia that it refers to staying awake all the night and this concept is not right all the time. The sleeping disorder may include waking up so early that the sleeping hour is not sufficient. If you wake up in the middle of the night for going to the restroom and cannot sleep after coming back then that is also a sleep disorder. Don’t be so much anxious if you need a little time to fall asleep because experts think that it’s okay if you need 20 minutes to sleep. Dr. Hadine Joffe who is an associate professor of psychiatry at Harvard Medical School, says that “Taking 20 minutes to fall asleep also doesn’t necessarily mean you have a sleep issue”. Let’s consider that you sleep 7-9 hours a day and still you feel exhausted while waking up. If you are facing this condition then you are suffering from sleep disorder.
So, if you are truly suffering from sleep disorders and taking medication for that, then I have better suggestions for you which will cost you no money.
Developing a good sleep hygiene means developing a habit of sleeping and waking up easily and timely. It’s not tough to maintain sleep hygiene but once you are out of the track, you will find it literally difficult coming back to the previous schedule. I will suggest not to sacrifice even one night for the biggest party because that may cost you suffering 30 nights’ sleep disorder. Don’t go bed too early that will make you wake up at 4 am. Go to bed pretty early around 11 pm and try to maintain the circle. Go to bed at 11 pm everyday even if you don’t feel sleepy. Thus you will gradually get a better sleep without sleeping pills.
I went angry when my parents didn’t let me have tea after evening during schooldays. Now I understand why they did so. Coffee or tea must be avoided at least 6 hours before going to bed. It is better to avoid them afternoon. Don’t think that you will fall asleep easily when you are drunk. Alcohol stimulates you and thus it may keep you awake longer. The suggestion is that avoid drinking alcohol too much and if you can you must avoid them at night.
Don’t eat too much at night: Experts say that you should stop eating at least before 2 hours of going to bed. Food provides you energy and thus keeps you awake. Avoiding sweets at night is a better idea if you wanna sleep early.
Drinking sufficient water is another great medication to sleep. For an adult 2 liters of water, a day is sufficient. Do drink enough water and vegetables. Don’t drink much water at night because it may awake you several times at night and thus may interrupt you the whole time.
Yes, heaven is a hyperbolic word for your bedroom maybe but you can at least try and I am telling you how. Confirm that your bedroom is not too much hot or cold. Don’t go to bed with too much light around. Turn off the lights. Noises won’t let you fall asleep. So, try to maintain calmness in your bedroom. If you think that your little baby or pet might interrupt in sleeping then keep them away. Don’t be so careless about your mattress and pillow. Choose the most comfortable one so that they don’t interrupt you during nights.
It is wise not to bring any electronic devices at your bed. Some people may think that television might create a relaxing environment in their bedroom but in some cases, it doesn’t. The program going on might catch your anxiety and make you worried.
A relaxed, calm mind is absolutely needed for a better sleep. Avoid journals or news before going to bed because that may make you think about the things happening around. Human minds think about the last things they observe. If you choose a really cool storybook or fiction despite an action movie, that might be relaxing to you. Keep your personal problems aside when you are about to sleep. If you cannot sleep then wake up and give your body a relaxing time. Clinical psychologist and specialist in sleep medicine Michael Breus suggest 4-7-8 breathing method which has helped people relax for centuries. To follow 4-7-8 method, inhale for four seconds, hold your breath for almost seven seconds, and exhale slowly for eight seconds and it’s over. You will feel so much relaxed after doing this.
I personally used to look at the clocks and think like how I am going to wake up for classes. Now I have found out that looking at clocks is a bad idea. Because that was making me even more anxious that I couldn’t close eyes. Don’t look at clocks and bother about what time the clock is holding.
You are physically fit and that doesn’t mean that you don’t need to work-out. Try to work out at least 30 minutes a day so that your body meets the needed circulations and in some cases gets tired enough to sleep early at night. One more thing, don’t work-out before going to bed because that might stimulate energy and keep you awake.
Even though you feel very mush sleepy during days, try not to fall asleep. You may take a power nap of 20 minutes but that might cause you staying awake at night.
There is a common phenomenon among most of the people that they want to wake up late during holidays. Don’t do that because as soon as the weekend is over, you will meet difficulties in waking up at the time.
Working at daylights is one of the easiest ideas to sleep at night. Start your works at daylight and don’t leave them for nights. Working at day will make you tired and give you a tension free night. Besides, working at daylight will help you lose weight and this will solve the sleeping disorders due to obesity.
Those who are suffering from sleep disorders are experiencing a dark sight of life. Not only them but also those who are taking sleeping pills, are about to suffer. Taking sleeping pills might look easier but it gradually makes you addicted to it. Unless severe conditions, Doctors don’t prescribe sleeping pills since there are enormous natural ways to fall asleep. Try the steps mentioned above and feel the change throughout the nights.