10 Tips to Get a Good Sleep
Our way of life
evolves daily. Many of us sacrifice sleep to lead a successful life and in
recent years, the bedroom has become the hub of various activities in our homes
which disrupts one’s sleep. Inadequate sleep can interfere with hormone
regulation, cause stress and result in significant weight gain. Recent research
suggests that insufficient sleep is the major cause of obesity.
We think sleep is
just downtime, but the brain prepares us to learn, remember, and create new
things while sleeping. During sleep, the body's repair process is active. A
good night's sleep brings us joy and health. A typical adult needs 7 to 8 hours
of sleep in a day.
Healthy sleep involves
- Not waking up often
- Following the same sleeping cycle every day
- Feeling refreshed when you wake up
Everyone should
understand and become aware of the seriousness of sleep deprivation. Though
some people are aware and want to have a healthy sleep pattern, it becomes
difficult due to the ever-increasing chores and work and family related
activities.
These 10 simple
tips can help you in overcoming your lack of sleep:
Regular sleep pattern
Adults should get at-least
7 hours of continuous sleep in a day and Even on days when you break your routine, try to go to bed and wake up at the same time each day. This consistency will
ensure that our body effectively registers the sleep-wake cycle. You can set alarm for the same wake-up time each day.
You can also use technology such as health and wellness applications that help
you in monitoring your sleep cycle.
Avoid sleep distractions
Minimize your screen
time (phones, laptop & tablets) at least an hour before bedtime. It is
essential to keep social media, notifications, and news out of our minds since
they frequently fuel the thoughts that race through our heads.
Food for sleep
Eating healthy
foods improves sleep. Hot milk and chamomile tea before bedtime can improve the
sleeping quality. Caffeine and alcohol consumption should be avoided before
bedtime which affects your sleep by keeping you awake.
Bedtime routine
The bedtime routine helps our brain
to recognize sleep time. Bedtime routine includes wearing comfortable pyjamas,
brushing teeth before bed, reading, and doing skincare routines.
Listen to calm
and soothing music
Music can be good for
sleep, like ambient sound and pink noise. Pink nose-like waves help us to fall
asleep faster. It distracts from our worries and calms the mind and soul.
Practice meditation
Closing our eyes for meditation helps
us to focus on our thoughts and feelings, and we learn to control our thoughts
and emotions which helps to improve sleep.
We can eliminate physical and
emotional stress by relaxing techniques like deep breathing exercises and it improves
sleep quality with a daily yoga routine.
Journal /
Notes
Writing in a journal may be calming
for individuals and doing it before bed allows them to manage their thoughts
and feelings. Researchers have found that making a to-do list of things to
accomplish in the next several days before bed assists them in falling asleep
more quickly.
Comfortable sleeping environment
Creating a
comfortable sleeping space enhances the quality of sleep. Turn off the lights,
use blackout curtains to block the light from outside, make the bedroom as dark
as possible and maintain a room's temperature between 16 and 18 degrees Celsius
to set a comfortable environment.
Investing in comfortable bedding, pillows,
and mattresses promotes deeper and faster sleep.
Aromatherapy for better sleep
Using fragrant plants like lavender
and geranium can also contribute to the creation of a relaxing atmosphere.
Inhaling lavender oil can help you to stimulate sleep.
Avoid extended naps
Regular or extended naps during the
day will keep us awake at night. Therefore, avoid taking an extended naps in
the evenings.
These tips may benefit some people, but not all sleep disorders are the same. It varies from person to person. If these suggestions do not work, there is no shame in seeking professional assistance. So, please seek the advice of a specialist and follow their recommendations to get back on track.
A gluten-free diet is typically recommended for individuals with celiac disease, wheat allergies, or gluten sensitivity. Gluten is a protein found in wheat, rye, and barley. It can trigger inflammation, digestive issues, and various other health issues in sensitive individuals. Whether you're planning to refine your diet or follow a gluten-free diet, this guide will help you make better and healthier choices.
Foods You Can Eat on a Gluten-free Diet
Naturally, gluten-free foods include the following:
Dairy Products
- Butter
- Yogurt
- Cheese
- Milk
Proteins
- Eggs
- Legumes
- Nuts and seeds
- Seafood and fish
- Meat
Gluten-free Alternatives
- Coconut flour, almond flour, chickpea flour
- Pasta, baked goods, and gluten-free breads
Fruits & Vegetables
- All fresh fruits (apples, bananas, berries, etc.)
- All fresh vegetables (leafy greens, carrots, broccoli, etc.)
- Frozen or canned varieties (check for additives)
Starches & Whole Grains
- Millet
- Sorghum
- Amaranth
- Sorghum
- Buckwheat
- Quinoa
- Rice (brown, wild, white)
- Corn
- Certified gluten-free oats
Foods You Can’t Eat on a Gluten-free Diet
Avoid the following foods when you are on a gluten-free diet:
Wheat-based products
- Couscous, pasta, bread
- Wheat flour (whole wheat, all-purpose, semolina)
- Cereals (unless labeled gluten-free)
- Cookies, cakes, and crackers
Barley and Rye
- Rye bread
- A few soy sauces (mainly contain wheat)
- Barley (beer, malt, malted vinegar)
Beverages to Avoid
- Beer (unless gluten-free)
- Some coffee creamers & malt drinks
Processed Food with Gluten that is Hidden
- Soups & sauces (may contain wheat thickeners)
- Processed meats (sausages, deli meats)
- Salad dressings & marinades
- Flavored chips & snacks
- Imitation seafood (e.g., crab sticks)
Tips for a Gluten-free Diet
- Read the food labels properly: Check if the food is gluten-free
- Avoid cross-contamination: Have a separate cooking utensil
- Talk to a dietician: Ensure to talk to a dietician before you begin with a gluten-free diet
- Choose good dine-outs: Pick restaurants with gluten-free alternatives
Final Takeaway
Following a gluten-free diet needs more awareness about it. With the proper knowledge and information, you can healthily maintain a good gluten-free diet. Always opt for naturally gluten-free foods and avoid packaged products that contain gluten. For both medical and personal reasons, you can still opt for a gluten-free lifestyle that is both healthy and delicious.
So, have you ever tried a gluten-free lifestyle? If not, give it a try for once!
31st May, 2025
Viral fever is a prevalent condition that affects people of all ages and both genders. While most viral fevers are mild and less harmful, there are cases in which they become dangerous. It is essential to understand the symptoms, available treatments, preventive measures, and the factors that contribute to the illness. Only then does it become easy to keep your body away from such fevers.
Are you ready to know more about viral fever? Then, continue reading as we guide you through all the essential information about viral fever.
What is Viral Fever?
Viral fever refers to the rise in body temperature caused by viral infections and various other factors. Apart from viral infections, several conditions related to viral fever include dengue, influenza, and the common cold. These infections trigger the body’s immune response, leading to fever and other symptoms.
Viral Fever Symptoms to Watch for
Knowing the symptoms of viral fever at the earliest will help manage the illness effectively. A few prevalent symptoms include:
High body temperature (above 100.4°F or 38°C)
- Chills and sweating
- Body aches and headaches
- Fatigue and weakness
- Sore throat and cough
- Runny or stuffy nose
- Loss of appetite
In severe cases, symptoms like persistent vomiting, rashes, or breathing difficulties may indicate complications requiring immediate medical attention.
Viral Fever Causes and Risk Factors
Several factors contribute to viral fever. A few are:
- Weakened immunity
- Seasonal changes
- Staying close to infected people
- Viral infections (Flu, dengue, malaria, chikungunya)
Viral Fever Treatments
Most viral fevers subside with proper rest and medication, but it is also crucial to know a few other things that can help treat the illness.
- Hydration
- Medications
- Home remedies
- Rest
When will Viral Fever become a Significant Threat?
While most viral fevers are harmless and can be treated with medication, a few conditions can be dangerous. So, consult your doctor right away if you:
- Have a high fever above 103 degrees Fahrenheit that does not subside
- Face severe dehydration issues
- Come across neurological symptoms that are completely abnormal, like confusion and seizures.
- Identify secondary symptoms, such as pneumonia and sinusitis.
Viral Fever Prevention Tips
Prevention is better than a cure! This is something that everybody remembers forever. Just as the saying goes, it is essential to stay proactive against any illnesses. The following are a few viral fever prevention tips that you should know:
- Maintain proper hygiene
- Keep your immunity boosted
- Eat healthy food
- Avoid crowded places
- Stay vaccinated
Final Thoughts
For most people, viral fever is a common and temporary illness that typically subsides with time and the use of medication. However, ignoring the increasing symptoms of this viral fever will lead to serious issues. Stay informed, take proper precautions, and consult your doctor when required. Always remember that Health comes first!
30th May, 2025
Blood donation is one of the most selfless and significant ways to save lives. If you choose to donate blood for the first time, you may have many questions and concerns regarding the process and your health. In that case, do not worry; this guide has got you covered. Here in this guide, we have listed all the required details regarding blood donation preparations, recovery, etc. Keep reading to know more.
Why is Blood Donation Essential?
Every two seconds, someone globally requires blood. Blood donation is a significant requirement since the need for blood is enormous in cases of surgeries, chronic conditions, and emergencies that require immediate blood, like road accidents. Donating blood one time could save up to three lives. This proves that blood donation directly contributes to the survival of people in your society.
Blood Donation Eligibility
Before you commit to the blood donation process, you must meet your eligibility criteria. Also, the criteria might vary based on regions, but the standard requirements include:
- Good health
- Age requirement between 17-65 years old (In some places, they allow younger and older donors on certain conditions)
- Weight at least 50 kgs (110 lbs)
- No recent tattoos or piercings (within the last 6 months)
Make sure to check
with your local blood donation center for eligibility and various other
guidelines.
Tips to Prepare for Blood Donation
Preparation is essential to ensure a smooth blood donation process. So, consider the following before donating blood:
- Hydrate well
- Eat healthy meals
- Get a good night's sleep
- Bring ID and donor data
Blood Donation Process
Step 1: Registration
Initially, you will be asked to register by providing the required details, such as filling out the blood donor questionnaire, so that you can access your health and eligibility.
Step 2: Health Screening
Secondly, a brief health checkup will be conducted to monitor your blood pressure, hemoglobin levels, and temperature.
Step 3: Donation
Next is your blood donation process, which will take 8-10 minutes. Approximately 1 pint of blood will be collected from your body during this process, which will take about an hour from registration to blood donation.
Step 4: Post-donation care
After the blood donation, you'll be given refreshments to help you stay hydrated and regain your fluids.
How often can Blood Donation be done?
You can donate blood every 56 days (Whole Blood), every 7 days, up to 24 times a year(platelets), every 28 days (plasma)
Benefits of Blood Donation:
Saving Lives: Every blood donation made can save up to 3 lives, offering more critical support to patients who are undergoing surgeries, cancer treatments, or suffering from any traumatic injuries.
Health Screening: Blood donation involves a complete health checkup, which can help detect health risks like anaemia and high blood pressure.
Heart Health: Blood donations will reduce the iron content stored in the body, potentially decreasing the risk of heart diseases.
Mental Well-being: Blood donation will improve emotional well-being by helping reduce stress and mental pressures.
Tips for a Better Blood Donation:
- Stay more hydrated
- Do avoid heavy exercising
- Keep your health in check
Final Thoughts
Embarking on your first blood donation journey is a noble step towards impacting the lives of others. By knowing more about the process and the benefits of donating blood in detail, you will ensure a good and safe blood donation journey. Remember, your blood donation journey not only helps those who are in need but also promotes your health and well-being.
15th May, 2025
Ginger, also known as golden root, has been cherished for years for its medicinal value and health benefits. People worldwide have spoken about its remarkable health properties for centuries. Whether added to dishes for a zesty kick or brewed into a comforting tea, ginger offers a wide range of benefits that extend far beyond the kitchen.
Let’s explore why this humble spice is considered a powerhouse of wellness and how incorporating ginger into your daily routine can enhance your health naturally.
Overview of Ginger
Ginger, scientifically called Zingiber officinale, is a flowering plant native to Southeast Asia. The standard part of ginger we use is the rhizome, or the underground stem, which has an aromatic and spicy flavor. With all the bioactive compounds like gingerol, ginger possesses strong anti-inflammatory and antioxidant properties.
Ginger tea is one of the best ways to include ginger in your daily routine. Preparing is easy and the best way to keep your health.
Benefits of Ginger Tea:
- Aids digestion
- Relieves nausea
- Boosts immunity
- Helps reduce inflammation
Medicinal Uses of the Ginger Plant
The medicinal uses of the ginger plant are vast and documented in traditional medicine systems such as Chinese medicine, Ayurveda, and Unani.
- Anti-nausea: Ginger is commonly used to cure nausea and vomiting during pregnancy, surgery, or motion sickness.
- Pain Reliever: It is a very commonly used anti-inflammatory agent and helps relieve pain
- Supports Heart Health: Ginger helps lower blood pressure and prevents blood clotting.
- Improves Respiratory Health: Ginger's warming properties help cure respiratory conditions like bronchitis and asthma.
- Antimicrobial Properties: Ginger has many compounds that protect your body from viruses and bacteria.
Whether consumed raw, powdered, juiced, or as a supplement,
the ginger plant is a natural remedy worth incorporating into your wellness
regimen.
Tips to include more ginger in your diet:
The following are a few of the best ways to add ginger to your diet:
- Add it to your tea and have it daily
- Add ginger to your baking dishes in powdered form
- Add fresh ginger to soups, smoothies, and any other foods
- You can also try ginger supplements after asking your healthcare provider
Conclusion
Ginger is a golden root that lives up to its reputation and credibility. Its health benefits are numerous and truly commendable. From getting rid of nausea to fighting inflammation and improving immunity, ginger plays a simple yet powerful role in your health. Whether drinking a warm cup of ginger tea or including it in your food, this magical root provides excellent solutions to various health issues.
Just embrace the benefits of ginger, and your body will thank you.
13th May, 2025
Coughs generally have two types: productive coughs, which produce mucus and phlegm, and unproductive coughs, known as dry coughs.
A dry cough is a continuous cough that does not produce phlegm or mucus. It is commonly caused by discomfort in the airways. This dry cough could also be a cold, flu, allergies, or asthma symptom. Sometimes, a dry cough will be a symptom of severe conditions. However, a prolonged dry cough can affect your day-to-day life, particularly if it disturbs your sleep.
Now, keep reading to know more about dry cough in detail.
Common Causes of Dry Cough
A dry cough can be caused due to various reasons. A few include the following.
- Asthma or bronchitis
- GERD (Acid Reflux)
- Environmental irritants like pollution and Smoke
- Viral infections like the flu or a cold
- Allergic reactions due to pollen or dust
Home Remedies for Dry Cough
There are multiple home remedies available to reduce a dry cough. The following are a few that you can try to keep your cough under control:
- Honey and Warm Water: Helps soothe throat irritation
- Steam Inhalation: Helps ease inflammation and congestion
- Turmeric Milk: Acts as the best anti-inflammatory agent
- Ginger Tea: Reduces inflammation and fights infections
- Saltwater Gargle: Helps reduce throat discomfort
While these home remedies are helpful, you must consult your doctor and get expert
advice if the symptoms persist for a long time. Seeing a doctor will help rule
out the issue faster.
Choosing the Right Dry Cough Syrup
If you prefer a dry cough syrup, ensure it suits and works with your symptoms. Most dry cough syrups contain diphenhydramine or dextromethorphan, decreasing the cough reflex. However, do not self-medicate, particularly if you are unsure about your symptoms. Always consult a doctor before choosing a dry cough syrup, particularly for children, older people, or people with pre-existing conditions.
When Should You Consult a Doctor for a Dry Cough?
Here are a few signs that indicate it’s time to stop self-medicating and consult a doctor immediately:
- If the cough lasts more than 3 weeks
- If it gets worse than before
- If you feel chest pain, wheezing, or discomfort breathing
- If you notice fatigue and weight loss
- If you cough up blood
Knowing when to consult a doctor
for a dry cough is crucial to avoid complications and ensure an easy diagnosis.
Whom to Consult for Dry Cough?
If you have a dry cough, you can consult a general physician, who will refer you to a pulmonologist if you need to get your lungs tested or if there are any chances of infections causing your dry cough.
Consulting the right specialist will help you treat a dry cough and identify the root cause of the cough.
Final Takeaway
A dry cough might seem less harmful at the early stages, but it is crucial to see a doctor when you feel like it increases or worsens over time. Your doctor will prescribe antibiotics or suggest the right treatments to get you treated and avoid any complications due to dry cough. Never ignore the symptoms, and use the best medical facilities available. Do not hesitate to consult your doctors when necessary. Early action is one of the best treatments to keep your body healthy and illness-free.
2nd May, 2025
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