We all look forward to a good night s sleep after a long day at work. Sleep is one of the most blissful habits and is very essential as well. When one has not had a good night s sleep, the following day s productivity takes a toll for sure. It is therefore very essential to get good rest for at least 8 hours. Take the suggested therapy for any disease and it would include 8 hours of rest.

However, when you look closer, the poor sleep is due to some patterns that are our habits. This could include our food patterns, the side we sleep, the pillow we use, etc. Read on to know more!

Food habits: Eating very close to bedtime is one of the worst things to do, especially if it is a greasy meal that you have had. Lying down after a heavy meal gets the acid coming up to the throat and causing further irritation. Keep the dinner light if you really are late for it.
Smoking: Smoking up just before you hit the bed is another habit you should kick (even if you can t kick the habit of smoking itself), the chemicals released keep you awake and stimulated and do not let you sleep.
Alcohol: Though the general belief is that alcohol induces a good amount of sleep, it requires extra metabolism and so does not give a good night s sleep. Think of hangover the next morning! There is no one who has a hangover without feeling groggy.
Irregular sleeping pattern: While this is difficult with the changing times, it is very important to stick to a schedule. This helps in the body getting a good, restful sleep and not confusing it as to when to sleep and when to wake up.
Lack of exercise: One of the many side effects of lack of sleep is the lack of a good sleep.
Sleep environment: Keep a pillow and blanket that is comfortable, not too cosy. The room temperature should neither be too warm or cold.
Technology: Keep technology (TV, mobile, tablet, etc.) out of your room and see how your sleep will improve. You can always catch up later on what is happening around you.
If you thought it was just about some hours of sleep, think again. In the long run, there are multiple effects of poor sleep including.

Irritated, moody, angry
Lack of focus and concentration
Loss of productivity
Memory loss
Relationship issues
Poor habits like binge eating and drinking (caffeine and coke) and excessive smoking and drinking
So, sleep for the prescribed 8 hours and see your quality of life improve.

Sleeping Habits - 7 Things That Can Help You Improve It!

The bones are the bits and pieces which form the framework of the body. Each bone is placed in the correct position to give your body the structure it has. It is of utmost importance for you to have healthy bones so that the structure or frame of your body is maintained. A lot of times, due to the stress of your daily life, you tend to neglect the health of your bones. But remember that if you want to have a fit body, you will have to keep your skeletal system fit as well. Here are a few tips on how to keep your bones healthy:

1. Family history: Having a knowledge of your family history is extremely important as there may be cases where you might suffer from a particular disease which is hereditary. If your family has a history of osteoporosis, there is a high chance of you suffering from it. 

2. Increase your regular calcium and vitamin D intake: Calcium is extremely essential for your bone health. If you want your bones to be healthy and strong, you need to take a regular calcium dose in order to achieve that. But there is a catch to this. Although you might have food containing calcium every day or take calcium tablets, it won't be helpful until you also get a supply of Vitamin D. Vitamin D helps the bones to absorb the calcium.

3. Maintain a healthy bone density: To do this you need to eat food which will supply you with vitamin K. Vitamin K boosts bone density by enabling the body to make proteins required for healthy bones. Vitamin K also helps the bones absorb calcium just like vitamin D although this function is not predominant for vitamin K.

4. Exercise: The secret to healthy bones is exercise. The more you exercise regularly, the fitter your bones and muscles will be. Regular exercise helps to keep bone problems at bay. Leading a sedentary lifestyle heightens the risk of suffering from osteoporosis. It can also mess with your bone density and weaken your bones. Hence, exercise regularly for healthy bones.

5. Cut down on your caffeine intake: Too much of caffeine can mess up the calcium absorbing power of your bones. If you have more than two cups of coffee every day, your bones will gradually become weak.

So, if you want to remain as fit as a fiddle, then try these tips out, and you will not complain.

Tips And Tricks To Keep Your Bones Healthy!

Are you suffering from sleeplessness or disturbed and disrupted sleep? According to Ayurvedic principles, proper sleep, along with a proper diet, and a proper utilization of energy is very important for you to maintain good health. There are several practical Ayurvedic health principles, which can help you sleep better, and boost your body immunity. You can opt to follow these Ayurvedic principles for improving your sleep.

Maintain a disciplined sleep schedule: You must be very disciplined about your sleep. It has been observed that the mind is stable, dull, and slow from 6pm to 10pm, which is a good time for going to sleep Therefore, try to sleep early, which will enable you to get a good sleep throughout the night, and get up fresh early in the morning next day.
Mindful eating: You should have an early dinner, between 6:30pm to 7pm. As the sun starts setting, your digestive fire cools down. Hence, by eating a light early meal, your digestion will be improved. This positively impacts your sleep quality as well. Avoid watching television, reading books, or having conversations while you eat. You should concentrate solely on the food you eat and enjoy the various textures, aromas, and flavors of it.
Oil massage: Oil massage therapy is considered to be very important according to Ayurveda. Oil massages on your feet will help in improving your sleep. There are several nerve endings present in your feet, which get nourished by an oil massage. Massaging relieves stress, makes you feel relaxed, improves your blood circulation, and improves your sleep as a result of all this. You should keep herbal oils with you and get regular foot massages.
Pranayama: Pranayama is important according to Ayurvedic principles for improving the quality of your sleep. Every day, you should practice a few rounds of alternate nostril breathing known as Nadi Shodhana Pranayama. This is excellent for your mind and helps in calming down your nervous system. As a result, you get a better and deeper sleep.
Practice self compassion: Ayurveda states that your wellness and health depends largely on a proper balance between the mind, body, and soul. Some people make us feel charged up and positive after talking to them, while some people drain us emotionally and leave us annoyed. You should avoid the negative vibes and stay in a positive environment. Be mindful about who you speak to before going to sleep. It is recommended that you turn off your cell phone, computer, television, and social media activity at least two hours before going to sleep.
Exercise regularly in order to keep fit and physically healthy, as a healthy body leads to a healthy mind. This is essential for an improved sleep. Also avoid consuming caffeine, and any form of stimulant, especially after 3pm.

Ayurveda - 5 Ways It Can Help You Sleep Better!

It is that time of the year when insects are all around. Suddenly one feels a buzzing sound or an itchy feel in the ear. To your horror, one feels a live insect is in your ear, which can be extremely annoying and is like a nightmare. Insects often get stuck when they enter our ears as they cannot fly or crawl out. They try to find their way out and their movements inside our ears can be very uncomfortable, painful and can be itchy as well. Moreover, they can easily produce infection.

In this scenario, do not try to remove an insect with cotton swab, tweezers or hair clip as it will make the situation worse and can lodge the insect deeper into the ear canal, which can possibly damag the eardrum, leading to permanent hearing loss. If an individual is not certain about the potential harm taht can be caused by the insect in the ear, one should seek medical care immediately. Insects in the ear are common reasons for visits to doctor's clinic, especially in children.

If one suspects an insect in ear, one may experience pain, swelling, blood or crackling. One may even feel biting, stinging, hearing loss or dizziness. It is best to stay calm in this situation as being active may lodge the bug further in ear or cause it to move further back or cause serious damage to the sensitive eardrum

One way to try to remove a bug in ear is by tilting the ear toward the ground and attempt to wiggle the ear. Grasp the earlobe and give it a wiggle. If the bug is not too far into ear canal, it may fall out on its own. If the bug is still alive and is not too far inside of the ear canal, it may simply come out on its own. If one stays calm and keep objects including fingers away from ears, it is likely that the bug will find its way back out of ear.

One can also try to flush the ear with warm water with a dropper or a bulb syringe. This can be done by holding head upright and stretching the ear canal by pulling the outer ear and then putting a steady stream of warm water into ear. Tilt head to the side to drain out the ear. Do not try this if one suspects that ear drum has been ruptured to prevent additional damage.

To avoid stinging or eardrum rupture from scratching or biting , one may use a drop or two of mineral, baby, or olive oil inside your ear canal to kill the insect. Finally, visit an ENT specialist doctor as they can remove the insect by special suction devices. Post insect removal, one must look out for signs of infection as swelling, dizziness, hearing loss, fever, and pain. Finally follow up with ENT specialist or Otolaryngologist for the final opinion.

How to Remove Insect from Ear at Home? 

A good night's sleep is very essential for the body and mind to recharge and be ready to function to its full extent each day. Though, the constant change in lifestyle has altered the fixed sleep hours, it is still advisable that for a healthy lifestyle, 7 to 8 hours of sound sleep is essential.

Studies reveal that about 60% of the UK population is sleep deprived, getting 6 or less hours of sleep. Further, studies have shown that there is a good correlation between a person's food habits and the sleep pattern. While some foods are good at inducing sleep, there are others which help you reduce fatigue that sleeplessness brings in.

The following is a list of foods along with their most significant benefits:

Cherries: Cherries contain Melatonin which controls our biological clock and is often used to combat jetlag. Melatonin improves duration and quality of sleep.
Bananas: Bananas are loaded with Potassium and Magnesium, which are very good for cardiovascular health and cognitive functioning and are believed to induce peaceful sleep.
Mangoes: Mangoes help by boosting the immune system and provide a good night's sleep.
Blueberries: Blueberries are believed to reduce oxidative stress and muscle cell inflammation and are an excellent choice of snack for lack of sleep. Blueberries balance the level of blood sugar and stabilize the hormone of satiety, Leptin, thus, inducing better sleep.
Milk: A glass of warm milk induces sleep. Add a pinch of cinnamon and see yourself sleep even better. Scientists believe that Tryptophan and Serotonin do the magic. Not just milk, even other dairy products such as cheese can improve your sleep.
Fish: Salmon, Sardines, and Tuna are rich in Omega-3 fatty acids and also contain vitamin B6. All these are believed to improve cognitive state and are believed to induce a restful sleep.
Nuts: Be it walnuts, pecans or cashews, all nuts have a soothing effect. They are a rich source of Tryptophan, which is an amino acid responsible for sleep. They release Melatonin and Serotonin which regulate the biological clock and manage sleep patterns.
Herbal tea: For instance, Chamomile tea and Valerian tea act as a mild sedative and encourage a healthy sleep. The whole act of brewing the tea with the aroma wafting through the air is believed to promote a soothing effect too. Green tea is also considered as a god sleep inducing agent.

8 Great Things To Eat For People Suffering From Poor Sleep

Six hours of sleep daily is as important as the food you consume and the amount of exercise you do, in a day. Poor sleep can lead to reduced concentration the next day coupled with low productivity. Thus, it is necessary to get at least 6 to 8 hours of sleep daily.


Here are few benefits of getting the required amount of sleep every night:
Sleeping improves memory: Lack of sleep has negative effect on your brain, which affects your memory and retention. If you sleep more, you are more likely to retain things because in your sleep, your mind goes over everything you ve read when you were awake. This process is called consolidation. Thus, an optimum amount of sleep helps you retain whatever you have learnt during the day better.
Stimulates creativity: Getting sleep for the required number of hours is a necessity as your creativity levels are bound to soar after some good rest. Working relentlessly without a break in between can lead to saturation in your creativity levels. Thus, rest is a requisite for a spur of creativity.
Reduces stress levels: Not sleeping enough adds even more strain on your brain. Sleep deprivation increases stress, which adds to the blood pressure level and cholesterol in the blood, putting you at risks of suffering from coronary diseases. Thus, to keep your heart health intact, it is important to sleep for at least six hours, which is a minimum requirement for your body to rest.
Leads to weight loss: Sleep deprivation can lead to an alteration in your hormone levels, which activates the cortisol (a fat producing hormone), thereby, leading to obesity. It also leads to negative modifications in your diet and a lethargic approach to your regular exercise routine. Thus, the easiest hack to lose weight is to get adequate sleep at night.


Because the benefits you gain out of sleeping for a minimum of six hours are invaluable, you should aspire to give your body the rest it deserves.

Why You Should Sleep for 6 Hours Everyday?

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