Your diet not only plays a crucial role in how alert you are during the day but also affects how relaxed and slumber-ready you are at bedtime. Foods like sugary cereals, cake, caffeine-rich drinks, or even chocolate or tea can wreck the best-laid snooze plans. Alcohol may help you doze off quickly but you may be up in a few hours, with disturbed sleep. Even seemingly harmless things like fiber-rich nuts or a spicy meal may cause constant wakings at night – so watch what you eat!
If you’ve been struggling with sleepless nights, it's time to enlist some food power for help! Having foods with components like tryptophan, serotonin, and melatonin can help you sleep better. Tank up on tart cherries, pumpkin seeds, bananas, cow’s milk, and walnuts for a good night’s sleep. Lettuce, salmon, almonds, and kiwi fruit may also do the trick. And if you want something exotic to help you wind down, try jasmine rice or some brown seaweed!
Sleep posture can be just as important as your daytime posture if you’re trying to avoid back pain. It's ideal to sleep on your back or on your side so your spine is aligned with the neck and head. But if you can’t manage that, use a pillow to ease pressure and stress on your back. Pick the right mattress to ward off back trouble. And remember, be careful about how you get out of bed – that can cause back pain too!
Although genetics does play a role in your ability to rise early (yes!), it is not impossible to alter habits. Take small steps and establish a consistent waking routine. Ensure quality sleep by going to sleep early and at the same time every day. Go outside during the day to sync your body clock with that of the day. Stay away from stimulants, gadgets, and stressful activities before bedtime. Make your bedroom atmosphere conducive to sleep. And if all this is not quite doing it, get yourself an alarm clock that works.
Popping a sleeping pill seems easy enough if you're having trouble sleeping. Unfortunately, sleeping pills have many side effects that make them risky to take. You could end up experiencing daytime drowsiness, nightmares, hallucinations, or even headaches and aches and pains. There's also the risk of becoming dependent or developing an addiction to certain sleeping pills. Misuse could even end in coma or death, so there’s merit to knowing just what you’re getting into.
Sleepwalking or somnambulism is still something of a medical mystery. While all its causes have not yet been pinpointed, there is reason to believe heredity, stress, and sleep deprivation play a role. Fatigue, sleeping on a full bladder, and external factors like a new or uncomfortable sleeping environment may also trigger sleepwalking. So can alcohol and certain medications.
If you find yourself constantly roused at odd times of night, it's possible you are feeling too hot or too cold. Adjust the room temperature. Avoid alcohol and caffeine close to bedtime, and quit smoking. Other underlying health issues like sleep apnea, nocturia, restless legs syndrome, GERD, or depression or anxiety are possible causes of frequent nighttime waking.
Lavender, jasmine, rosemary, snake plant, spider plant, Gardenia, and English Ivy are a few bedroom plants that help you sleep better. Research suggests that these plants can lower your blood pressure and heart rate and soothe your senses, lulling you into a peaceful slumber. While rosemary, jasmine, and lavender promote sleep by reducing stress and lifting mood, even in babies, snake and spider plants purify the air.
Sleeping on your side, losing excess weight, and avoiding alcohol and smoking can help if you are snoring regularly. Anti-snoring devices like nasal strips, chin strips, and mandibular advancement devices can also reduce snoring by allowing you to breathe properly through your nose. Natural remedies such as yogurt, turmeric, and pineapple, as well as saline nasal washes and peppermint steam inhalations, can come in handy if a stuffy nose is making you snore.
Whenever you lie down for those "forty winks," "cat nap," or a "good night's rest," there's plenty happening in your body as it dials down. From the dreams of the REM (rapid eye movement) sleep stage to the deep restorative and most restful sleep of stage 3 and 4 NREM (non-rapid eye movement) sleep, the body changes the frequency and amplitude of its brain waves in each sleep stage. As a result, your eye movement, heart rate, and even blood pressure change too!
Our pets are often the best part of our lives, and can impact our family dynamics immensely. Their ability to love and care for us unconditionally sets them apart, and our lives change drastically when we decide to adopt a pet. In fact, a National Pet Owner survey that was conducted in[.....]
When you first adopted your pet, you probably tried to enforce a ‘no-jumping-on-bed’ rule. And failed miserably. Most pets love cuddling with their owners at night and we’re powerless to resist. But while snuggling with your pet can be your favorite bedtime ritual, is it actually safe? This depends on[.....]
With endless demands on our time and our addiction to electronics, we're not sleeping long enough or well enough to function optimally when we're awake. Sleep deprivation contributes to heart disease, hypertension, obesity, diabetes, and hormonal imbalances. Lack of sleep has also been proven to diminish workplace productivity and promote risky and unsafe behaviors like drowsy driving which puts us and others at risk.
Fibromyalgia causes widespread pain and tenderness to touch that may occur all over the body or migrate to various parts of the body. It mainly causes pain in the muscles, ligaments, and tendons. Along with other symptoms, pain and tenderness increase and decrease over time. Fibromyalgia affects people physically, mentally and socially. Pain, fatigue, skin problems are some of the symptoms of fibromyalgia.
Burning sandalwood incense releases a fragrant, woodsy odor. It doubles as a safer alternative to chemical air fresheners. The aroma will also relieve tension and anxiety, making it ideal for at-home stress relief. In turn, you’ll feel more relaxed and get better sleep. These benefits can even decrease systolic blood pressure and encourage wound healing. To protect your lungs, don’t burn incense every day. Use it in a well-ventilated, airy space
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