Top 10 tips for Deep Sleep

Friends as you know ” Health is wealth “. “You are nothing without health. To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him”. How can you control you mind if it’s not taking good rest. It in this era every one is going through many problems and he can’t sleep easily even he tries his best to sleep. Listed below we have compiled a list of top ten tips to sleep deeply. It can help you to sleep very well. So take a look at top ten tips to sleep deeply.

Sleep Tip #1 - Give Yourself Enough Time to Sleep

Everyone needs a different amount of sleep to function normally - on average this is about 7.5 to 8.5 hours per night. If you have to press the snooze button in the morning, or drag yourself out of bed feeling exhausted, then you're probably not getting enough shuteye and are suffering from sleep deprivation. Give yourself a fair chance of getting sufficient sleep by going to bed earlier, preferably before midnight.

Sleep Tip #2 - Don’t Treat Your Brain Like a Light Switch

 Light switches are pretty amazing. You flip them one way, and the room is instantly flooded with light. Flip them the other way, and the room goes dark. Absolutely nothing in your body works like this, and this is especially true of your brain. Changes in our bodies and brains happen gradually. Watching an exciting movie, focusing on work, exercising, or even dwelling on the problems of the day (or the next day) all push the brain into go mode. It then takes hours for the brain to calm down. If you do these things right before bed time, the odds are you’ll have trouble falling asleep.

Sleep Tip #3 - Avoid Stimulants at Night

The main culprits are coffee, tea, chocolate and soda drinks - these all contain caffeine which will keep your body and mind alert for hours. This will also prevent you from getting deep non-REM sleep. Be conscious of your caffeine intake and how it causes any sleep deprivation and you will soon understand how to sleep better naturally.

Sleep Tip #4 - Switch off Your Phone

When you go to bed to sleep you must switched off you cellphone. In this way no one is going to disturb you for nothing. It’s vital to wind down for a few hours before bedtime, so try not to work or check your emails after 8pm, and switch off your phone.

Sleep Tip #5 - Pick a good pillow before sleep

Choosing the right pillow can make a huge difference to the quality of  your sleep. It must provide adequate support for the neck and head and keep your spine in line with your neck. If you sleep on your side, use a medium-soft one and if you sleep on your back, use a firm pillow. It will help you to sleep deeply.

Sleep Tip #6 - Set a Bedtime Routine

A regular routine tells your mind and body to start winding down for the night. Make it a relaxing one - don't sit up on the computer til your brain is frazzled and you want to pass out. Some people like to have a light snack about an hour before bed so as not to sleep on an empty stomach. Also try a cup of herbal tea to relax jittery nerves. Always empty your bladder before bed so it doesn't wake you up during the night and disturb you.

Sleep Tip #7 - 

Take supplements

Supplements like calcium and magnesium can aid sleep. Magnesium is known as ‘nature’s tranquiliser’ and helps the body deal with stress more effectively by calming the mind and relaxing the muscles.

Sleep Tip #8 - 

Meditate Before Bed

Mediation is a wonderful way to prepare your body for sleep. In addition to clearing your mind of distracting, stimulating thoughts, meditation syncs mind and body, helping both to relax and transition into sleep. 

Sleep Tip #9 - 

Curb your caffeine

Use Just one cup of coffee at bedtime can cause problems in getting off to sleep and affect the quality of slumber – ­especially that of deep sleep. If you have trouble dropping off, it’s best not to drink it after 2pm. Try ­relaxing teas likes camomile or Valerian instead. If you have trouble dropping off, it’s best not to drink it after 2pm. Try ­relaxing teas likes camomile or Valerian instead.

Sleep Tip #10 - 

Eat right

Try not to overeat before bedtime as it may cause you discomfort and can also cause a surge in body temperature, making it hard to fall asleep. But don’t eat too little either as your body needs nutrients to repair itself, and hunger pangs may keep you awake or wake you during the night.

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How to Loose Weight Fast

People are confused about how to achieve healthy weight loss that's permanent. Weight loss has become one of the biggest worries for most people across the world today. 
If you are really keen to know how to lose belly fat and get rid of overall body fat then there are certain tips and diets that can be made use of in order to see fast results. 7 effective tips for fast weight loss have been given below.










1. Drink Water:

Water Lowers the Amount of Fat Stored in your body. Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver. But not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat.

2. Eat more protein:
Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism.

3. Avoid late night meals:

No late night meal as your body needs minimum 2 hours for digestion. Therefore, avoid eating meals late night and switch to having early dinner. Also, meals consumed at night should be as light as possible.

4. Regular exercise for faster weight loose:

Exercising for duration of 30 minutes daily is another effective tip to keep your body in good shape. Some of the best exercises include walking, jogging, swimming, cycling, aerobics, etc.

5. Walk & don't run to maintain your weight:

According to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day)no matter how fast or slow they walked were able to maintain their weight.

6. Wake up & workout:

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day.

7. Don't eat Fatty foods:

Decrease the intake of fatty foods such as full fat dairy products, deep fried foods, junk foods, aerated drinks, sugary foods, etc. if you have a good control over your food then it is of great help to get rid of excess fat from the body.

Thus, these are some of the useful tips and diet that helps in getting rid of unwanted fat from the body. Keeping your body fit and healthy is a must as it saves you from several health diseases such as diabetes, heart diseases, obesity, and so on.

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