Your baby may need between 11–17 hours of sleep a day and getting enough sleep is extremely important for their growth and development. Sleep helps with physical growth, neurosensory development, and brain development. It also helps babies learn better and may impact their temperament.
For a lot of people, the pursuit of staying healthy – both mentally and physically while juggling a work life balance seems like an insurmountable goal. Many people are torn between heavy workloads, managing relationships and family responsibilities, while also squeezing in outside interests. It is no wonder that more[.....]
Your eyes are an essential part of your body and good eye health is important to maintain overall health. How well you see is not entirely under your control, but there are certain ways you can protect these windows to your world. Follow these simple ways to maintain healthy eyes[.....]
Most women are familiar with hormonal fluctuations at some point in their life. A rise or fall in the levels of hormones like estrogen, progesterone, and testosterone lead to imbalances and resulting symptoms. Persistent weight gain, a low sex drive, anxiety and irritation, fatigue, and digestive issues are some of the signs that may indicate a hormonal imbalance.
The stress of daily life can cause sleep-related difficulties. Herbs are often recommended to induce sleep. Chamomile has sedating and muscle-relaxing properties. Alternatively, studies around the sedative benefits of the popular valerian herb are inconclusive. Lavender might promote deep sleep, but the studies around it are preliminary. Passionflower's properties temporarily promote relaxation, aiding restful sleep. California poppy seeds have valium-like properties which ease restlessness.
If you want to sync your body to the rhythm of nature, try and sleep between 10 pm and 6 am. If you're game for an early start, set your clock for an hour and a half before sunrise to make the most of "brahma muhurtha." This is considered the optimal time to wake up in ayurveda. But what’s even more important is sticking to a sleep schedule, keeping a regular bedtime, and getting your recommended 8 to 9 hours of sleep every day.
You spend a third of your day sleeping, so if you’re struggling with back pain, finding a good sleeping position can ease your pain. Lie on your side or back if you have upper or middle back pain. Stick to the side sleeping position if you have lower back pain to minimize strain and pain. Stomach sleeping is best avoided because it has the potential to strain your spine, nerves, and muscles and worsen the pain. Use cervical or ergonomic pillows or normal pillows carefully positioned to keep your spine neutral.
To ease night-time battles with your toddler set a relaxing night time routine with a strict bedtime. Let the baby make choices such as which pajamas to wear and allow a favorite toy or blanket in bed. Avoid scary stories and movies and imagine happier endings for nightmares to dilute frightening dreams. Also, make sure they nap in the day but limit sleeping after mid-afternoon.
If sleep is on your mind, know that temperature too can play a big part in how easily you fall asleep and how well you sleep through the night. If you’re too cold, you may wind up waking up often to visit the bathroom. Too hot and you’re likely to sweat and sleep fitfully. Researchers have zeroed in on an ideal range of between 60 and 67 degrees Fahrenheit for adults and 65 and 70 degrees Fahrenheit for toddlers and babies. So use bed linen, duvets, the right nightwear, and your thermostat to hit that sweet spot all year round!
We often wear comfortable clothes at home. But, research indicates that spending more time naked comes with a host of benefits. It improves one's body image and self esteem. It also boosts metabolism and burns fat. Sleeping naked improves one's quality of sleep, prevents vaginitis, and boosts sperm count. Going bra-less strengthens pectoral muscles, prevents infections due to breast feeding, and improves the mothers' bonding with their newborns. Lastly, going nude promotes intimacy in relationships.
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!
Metabolism is the process by which your body converts food into energy. To boost your metabolism, it's important that you make a few changes to your lifestyle and diet. Include protein-rich food, whole-grains, and spicy food. Drinking green tea also helps. Additionally, make sure to stay hydrated and get enough rest. Also, exercise for at least 30 to 45 minutes to significantly increase your metabolism.
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. Avoid the fetal position or lying on your tummy. Uuse a pillow to ease pressure and stress on your back. Pick a mattress with the right degree of firmness to support your back. 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.
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