Insomnia: Sleep Disorder > How To Fall Asleep Quickly
Sleeping is the most common health problems.
Nearly everybody of all ages tend to suffer from sleep related problems.
There are many types of sleeping aids in the form of a prescription drugs but it is better to seek naturally safer alternatives.
This means by using common simple techniques to fall asleep quickly without taking risk of an addiction from sleep induced chemical formulations.
Follow these simple techniques below to fall asleep quickly.
Counting sheep
The most controversial and debatable method of sleeping aids is the theory of counting sheep when you cannot sleep.
Visualizing and counting sheep helps to disengage your mind while you lay in bed.
Actually what you are doing is diverting your mind from your worldly worries, allowing your mind to achieve a sense of temporary relaxation.
Although this type of relaxation is short lived, it helps you fall asleep quickly.
Un-clutters your mind
Do not overwhelmed your mind with thoughts of how you spent your day.
Start a nightly journal that summarized your daily life.
Bored yourself to sleep
Engage in things that will not stimulate your mind, like reading a book or newspaper.
The more you bored your mind the better your chances to fall asleep faster.
Nightly sleep routine
Your body follows an inherent Body Clock or a day – night mechanism.
This regimental routine releases your hormones and regulates your energy throughout the day.
By continuing with this regimen, your body clock enable your body to fall asleep at night and wake up in the morning at a fixed time.
Yoga
Yoga and meditation can be done at night.
Breathing exercises helps you to stay calm and recommended while seated on your bed.
Learn some yoga poses that can help you reduces your anxiety levels.
When your mind is less anxious, you are able to fall asleep quickly.
Warm bath
Lukewarm bath helps to soothe your tired muscles at the same time inducing a sense of reliefs.
Your muscles tensed up when you are stressed and as your muscles relaxes, your body rediscovers its unstressed normal mode and you will sleep faster.
Avoid daytime catnaps
Daytime catnaps disturbed your body clock and do not laze around during the day.
Sleeping during the day imbalances your body hormones keeping your body busy re-balancing your hormones at night makes you difficult to sleep.
Late night exercise
Heavy exercise at night increases your heart rate and blood pressure.
It elevates your hormones level and increases your thirst and hunger, these are anti sleeping factors.
Do not exercise after 9 pm.
If you go for a night-time stroll after your dinner, keep a slow pace.
Drink warm milk
The temperature of warm milk does not aid your sleep but its precious biochemical called Tryptophan do.
Tryptophan is a sleep inducing compound.
So, drink your warm milk a few hours before going to bed.
Sleep posture
Adopt a better sleeping posture or position.
Do not sleep using very thick pillows or sleep on your stomach.
Position your pillow between or below your knees.
These positions prevent restless legs during your night sleep.
Your mattress should provide support to your spine, they should not be too soft or hard.
Dietary recommendations
1. Reduce your intake of tea or coffee after 6 pm.
2. Stay away from sweet desserts or beverages after dinner.
3. Drink herbal beverages like Chamomile tea after dinner.
4. Eat more whole grain foods to regulate your blood sugar levels, thus avoiding sugar spikes that prevent you from falling asleep.
There you are 11 common and simple techniques to help you fall asleep quickly, without using any form of prescription drugs.
These techniques enable you to prevent your risk of an addiction or even allergies caused by sleep induced drugs.
Posted by: Mo Salle
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Sunday, June 24, 2012
Friday, June 15, 2012
Body Odour
Hyperhydrosis or overactive sweat glands are the most common cause of abnormal body odor.Body odor is identified as any unusually strong smell or odour related to your body.
An unpleasant smell your body gives off when bacteria on your skin break down sweat into acids, it actually is the result of bacteria breaking down protein into certain acids.
Sweat itself is odorless to humans, it is the multiplication of bacteria in the presence of sweat and breaking down sweat into acids that eventually causes the unpleasant smell.
However, your body ordour is caused by the inability of the bacteria to break down your sweat into acids due to the high salt level of your sweat.
It all depends on where the excess sweating is occurring and which type of sweat glands is affected.
Body odor is most likely to occur in your feet, groin, armpits, genitals, pubic hair and other areas such as hair, belly button, anus, behind your ears, and on the rest of your skin.
If you are obese and regularly eat spicy foods as well as having a certain medical conditions such as diabetes, you are more likely to have body odor.
Each person can be identified by having unique individual body smell, it can be influenced by your diet, gender, medication and health.
Having body odor can have an impact on you psychologically, you will feel of embarrassed and ashamed.
Medical research shows that people with body odor suffer from severe personal and social relationships problems.
Sweating and perspiring is necessary to cool your body and is triggered by warm temperatures, exercise or physical exertion.
Also as a stress response to nervousness, fear, embarrassment and anger.
Fluid from sweating combine with skin bacteria produced a familiar odor recognized as body odor.
There are two types of hyperhidrosis,
Primary or focal hyperhidrosis
Your hands, feet and your armpits sweat excessively.
Secondary hyperhidrosis
You sweat all over your body or in one particular area besides your feet, hands or armpits.
Secondary hyperhidrosis is caused by conditions, such as anxiety disorders, cancers, diabetes, hyperthyroidism, lung disease, pheochromocytoma, tuberculosis or other infections.
If you have persistent body smells or causes you concern, consult your family doctor.
You may also try,
Perspirex Underarm Roll-on Antiperspirant 25ml
Wednesday, June 13, 2012
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9 Causes Why You Cannot Sleep
5 Benefits Of Waking Up Early In The Morning
Lack Of Sleep Can Cause Weight Gain
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3 Ways How Smoking Affect Your Sleep
9 Causes Why You Cannot Sleep
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Monday, June 11, 2012
4 Heart-Friendly Foods
Despite having slim figure, your cholesterol levels may be more then the recommended levels for an average adult.
Even though you are below 40 years old, your high blood cholesterol should be a surprise as your lifestyle – eating unhealthy diet (foods rich in saturated fats) coupled with a non exercise routine - was hardly cholesterol friendly.
The good news is that you can tweak your diet to reverse the situation.
Some cholesterol is required for life, it is an important building block of cell membranes in the body.
Your liver can produce the amount of cholesterol your body needs.
Eat for a healthier cholesterol level
Not all foods are equal.
Foods such as; sardines, walnuts, oatmeal and some veggies can help you control your cholesterol.
Include these four heart-friendly foods into your diet.
1.Fishes
Sardines, mackerel and salmon are oily fish rich in omega-3 fatty acids which that help to lower your blood fats linked to heart disease.
Omega-3 fatty acid also prevents blood clots by making platelets less likely to clump together and stick to artery walls.
It also makes blood vessels less likely to constrict. Eat at least two servings of oily fish twice a week.
Make sure you cook your fish using healthier methods such as steaming and baking to avoid unhealthy fats.
2.Nuts
Almonds and walnuts can keeps your blood vessels healthy because they are high in polyunsaturated fatty acids.
Especially walnuts, they are one of the best plant sources of protein packed with vitamins, fibre and antioxidants.
Make sure you stick to just 30g or a fistful per day and avoid salted nuts or nuts coated with sugar.
Also include one to two tablespoonfuls of ground flax seed to your food each day to help lower your bad cholesterol.
Although flax seed and peanuts may lower your cholesterol levels, further research is needed to confirm this benefit.
3.Soya
Soy protein such as soy beans and tofu may be able to keep your cholesterol levels in check.
Soy protein and omega-3 fatty acids are good alternative to red meat as it is low in fat and high in fibre content.
When you experience high cholesterol level, you can lower your cholesterol levels by taking or eating soy protein as part of a healthy low fat diet.
4.Oatmeal
By eating oats not only will keeps your bowel movements regular, it also lowers your cholesterol levels, and reduced your risks of heart disease and diabetes.
Diabetes is another risk factor for heart disease.
Oatmeal is able to fill you up for a longer period preventing you from unhealthy snacking that may raise cholesterol levels.
What is a healthy level of cholesterol?
Generally, the lower your total and LDL cholesterol levels means less likely your risk of getting medical problems associated with atherosclerosis.
A healthy cholesterol level depends on the presence of other medical conditions.
For a healthy person with no existing medical conditions, his total cholesterol level greater than 6.2mmol/L (or 240mg/dL) is considered high and undesirable.
If you do not have any significant medical problems, you should aim to have a LDL cholesterol level of not greater than 3.4mmol/L (130mg/dL).
And for a person with medical problems such as a previous heart attack or stroke, it is recommended that the levels should be even lower.
Good and bad cholesterol
High level of low-density lipoprotein (LDL) cholesterol in your blood is commonly known as bad cholesterol.
It is associated with the narrowing of the blood vessels in your body or early rapid development of atherosclerosis.
Atherosclerosis in turn will leads to other conditions such as heart disease, stroke, kidney failure or poor circulation.
In order to keep your blood cholesterol levels healthy, it is important that you keep your saturated fat and trans saturated fat intake low.
Both types of fat are able to increase your LDL cholesterol levels.
Trans saturated fat reduces the level of high-density lipoprotein (HDL) cholesterol known as good cholesterol.
It has more impact on your blood cholesterol levels than cholesterol from food.
Most saturated fat comes from dishes prepared using coconut milk or cream, as well as from palm oil usually indicated as "vegetable oil".
Trans saturated fat can found in pastries and cakes made with vegetable shortening, commercially-prepared deep fried food and processed products containing partially-hydrogenated oil.
Your cholesterol intake should be kept at limit to less than 300mg a day.
Avoid taking organ meat and shellfish more than twice a week and avoid taking more than four egg yolks per week.
Relying on diet alone is not enough.
Do not smoke and it is recommended to have at least 30 minutes of moderate intensity physical activity four times a week.
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