Lifestyle

Sleep Inducing Foods And Lifestyle, Dietary Tips:

Sleep affects every aspect of health. Fortunately, some foods and drinks contain compounds that help control your sleep cycle, meaning that they may help a person both fall and stay asleep. Do a little restorative yoga and yoga nidra before bedtime; a 15-minute practice will help you ease those frayed nerves. And some best tips on how to sleep through the night and which minerals and vitamins help with a good sleep in detail. Check out the following sleep inducing foods that help you sleep like a baby.

Feeling full after dinner is a great way to induce drowsiness and eventually sleep. However, eating a large meal before bed is a bad idea, but drinking some of the best sleep-inducers can do you good. Here are 7 common and yet surprisingly effective foods that help you fall asleep.

1. Warm Milk:

Milk contains the sleep-regulating hormone melatonin. This hormone is naturally produced in the body in the late hours of the night to help you sleep or at least commence the sleep process. Milk also has tryptophan amino acid (a precursor to the ‘feel-good’ hormone) which is also converted to melatonin in the body. This is true because milk comprises of tryptophan, an amino acid that transforms into serotonin. It is known to have a calming effect on the brain which facilitates sound sleep. Also, adding a couple of garlic cloves along with a pinch of cardamom and crushed almonds to the milk will not only improve the taste but also promote a good night’s sleep. Adding a teaspoon of honey also makes it delicious and healthier!

• When to take: 45 mins before sleeping
• Quantity: 240ml

2. Nuts:

Nuts and seeds are a very good source of heart-healthy fats. Nuts like walnuts and almonds comprise of melatonin, which is a hormone that helps in regulating the sleep-wake cycle. Therefore, eating these foods can increase the levels of this hormone in your blood and in turn promote good sleep.

• When to take: 1 hr before sleeping
• Quantity: 8-10

3. Cherries:

This fruit too contains the hormone melatonin, which is created by the pineal gland that controls the sleep-wake cycle.

• When to take: 15 mins before sleeping
• Quantity: 8-10

4. Dark Chocolate:

When consumed in moderation, this is one of the best sleep-inducing foods. Dark chocolates also encompass serotonin, which has a palliative effect on the mind and nerves and therefore helps you to catch up on some valuable sleep.

• When to take: 30 mins before sleeping
• Quantity: 3-4 pieces

5. Bananas:

This fruit is very effective in making you sleep in peace as it comprises of muscle-soothing magnesium and potassium. Also, the good amount of carbohydrates present in bananas makes you feel sleepy, naturally.

• When to take: 20-25 mins before sleeping
• Quantity: 1

Banana Smoothie: A full stomach really helps you sleep quickly and a lot more comfortably. The heavier you feel, the heavier your eyelids get. That’s where the banana smoothie comes in. Half a ripe banana, a bunch of almonds or almond butter blended, results in a delicious, healthy and filling drink for a good night’s rest.

6. Cottage Cheese:

Cottage cheese, which is rich in lean protein, is a powerhouse of the amino acid, tryptophan which escalates the levels of serotonin in the body. Serotonin is a brain chemical and low levels of this chemical can lead to sleeplessness.

• When to take: 1 and a half hrs before sleeping
• Quantity: 50-75gm

7. Complex Carbs:

To enjoy a peaceful sleep at night, consider avoiding edibles like refined pasta, white bread, sugar-rich foods, and baked stuff as these foods reduce serotonin levels which hamper sound sleep. Instead, consider eating whole grains like oats, popcorn and whole wheat crackers as a bedtime snack.

Coconut Water:

This natural refresher helps you sleep quicker too! Being a rehydrating cool drink, it is also rich in magnesium which is great for your body. It also has potassium and some B vitamins, which are very healthy. Drinking a glass of coconut water at least an hour before sleeping helps you relax, removes all your stress, regulates your blood circulation and lowers your blood pressure.

Lifestyle And Food Choices That Boost Sleep:

1. Avoid spicy foods that can lead to heartburn.
2. Stay away from foods and drinks that are rich in caffeine, especially close to sleep time.
3. Swap refined wheat foods like pasta and bread with whole-grain foods.
4. Get in some regular exercise as it helps enhance sleep patterns.
5. Refrain from skipping meals.
6. Always stay hydrated.

To get the maximum benefits from these wonderful sleep-inducing foods, ensure that you finish eating more than two or three hours before bedtime to decrease the troubles of indigestion and acid reflux.

The best dream ever is to fall asleep the moment your head hits the pillow, right? Unfortunately, your brain doesn’t stop buzzing like a bee when you summon the will to go to sleep. So in order to quiet a buzzing brain, it’s always good to stay away from handheld devices at least an hour in advance. Apart from this, there are also many natural ways to help you snooze quickly. You also need to practice sleep hygiene to help shut your eyes the moment you lie on the bed. Additionally, not having caffeinated drinks at least four hours before bed and dimming the light to create a sleep-conducive environment is the best practice to summon sleep.

5 Exercises For 15 Minutes Everyday To Overcome Laziness:

It is essential to be disciplined to be able to lead a healthy life. ‘Right from your eating habits to your daily workout regime, every aspect requires discipline and training. However, your biggest hurdle in life could be your laziness. If you are someone who often falls prey to procrastination, you are in for some luck, as we are about to share with you some Exercises to overcome laziness!

How To Overcome Laziness:

While many keep making excuses about being lazy, research says that it’s all in your head. So all you need to do is overpower the same! Moreover, sometimes you just need a little push to workout, so here are a few ways you can beat laziness and kickstart your fitness journey, slowly but surely!

• Music not only works as therapy but acts as a positive stimulus, it deviates your mind and also fuels your energy levels. For example, go on a short walk with your pets or a jog in the park while listening to your favorite music playlist.
• Find a workout partner who loves working out. This individual will also help to keep you motivated, throughout. After all, working out with someone is much better than working out alone. For example, you can join one of your good friends for a small hike or walk around your neighborhood.
• Switch your exercise regimen with fun activities that will not only keep you interested but also make your workouts fun and beat the monotony. For example, try working out at the park, play your favorite sport over the weekends or work, out with kids.
• Try simple exercises at home such as on your couch or on a chair – these can be easily found online. For example, research online, and find the most suitable exercises for you.
• Follow famous fitness experts or trainers so you are aware of current and trending exercises. You will also get motivated by looking at their regimens and pictures on your feed every day. For example, research some of the best fitness trainers and other experts in your country or those who are internationally renowned.

Exercise And The Mind:

People are often under the impression that exercising can only be done at the gym, but this is not the case. Our brain is a muscle that also requires some form of exercise every now and then. Research indicates that a combination of different activities can prove to be highly beneficial and have positive effects on our minds.

Try to exercise by using your body’s resistance or involve your body in physical movements that improve blood circulation and burn calories. All of these activities will help you feel energized, as according to yoga and fitness experts, exercising has a direct relation with the functioning of the mind.

How Exercise Can Benefit Your Brain:

1. Enhances Mental Health:

Any type of physical activity can have a positive effect on your mind, boost your mood and also release endorphins (feel-good hormones), which simultaneously make you feel great. It also helps in improving your motor-learning skills and other cognitive skills, which play an immeasurable role in your daily life activities.

2. Boosts Creativity:

Even a small walk in the park can clear your writer’s block or get those creative juices flowing. It could also be something as simple as walking on your treadmill, or through a lush park.

3. Improves Concentration:

It is said that exercising can help you focus better, which impacts how easily you can execute any task or daily chore with precision.

4. Slows Down Cognitive Decline:

Multiple studies suggest that staying ‘active can slow down cognitive decline that accelerates while we age. So indulging in exercise at least two-three times a week can help you stay active, fit and preserve your cognitive functions as well.

5 Exercises To Overcome Laziness:

1. Lunges:

• Keep your feet hip-width apart.
• Take a big step forward with your left foot.
• Now, slowly bend your left knee at a 90-degree angle and make right your knee touching the ground. That’s one rep.
• Now push up with your front leg and return to the starting position and repeat.
• It is recommended to do 10-20 reps daily.

2. Cow And Cat Pose:

• Get down on your hands and knees and arch your back into a U shape, then do the reverse and round it to form a hump like a cat.
• Practice one or two sets of 10 reps daily.

3. Planks:

• Lie on your stomach with your elbows on the floor in front of you, slowly rise up onto your toes and straighten your body like a plank. (like in the picture).
• Try to hold for five to ten counts initially and later raise it to 20 counts, then slowly lower yourself back down.
• Try to practice one to two sets of 10 reps daily.

4. Crosses:

• Stand up and place your arms straight out to your side.
• Bend your hands back at your wrists, while moving your arms behind you (don’t stretch). Hold your position for five counts then bring your arms back to rest with your torso.
• The tension felt near your shoulders, forearms, and wrists helps relax the stress caused during driving and typing. Do one or two sets of 10 reps daily.

Bent-Over Rows:

• Hold a five-pound weight in one hand and let it rest near your thigh, now place the other hand on the seat of a chair in front of you and lean forward.
• Next, bend your elbow and lift the weight up toward your armpit then bring it down.
• Do one to two sets of 10 reps on each side.

Workout Tips:

1. Walking is the best thing you can do – so walk for at least 15-20 minutes daily
2. Run, jog or walk while you listen to your favorite music playlist
3. Work out with your kids
4. Go on walks during long phone conversations
5. Maintain a workout calendar and track your progress

Sunscreens For Every Skin Type:

We are all aware that sun exposure leads to suntan, sunburn and other effects like allergic rashes, visible aging signs or dark spots and patches. Even during winters, when we tend to bask in the sun, we should be wary of being exposed to these negative effects and take necessary precautions, like applying sunscreen. However, you should be aware that while sunscreens form a barrier between the skin and the sun’s rays, broad-spectrum sunscreen protects from both UVA and UVB rays of the sun. Now, here’s how to choose sunscreen.

Factors To Consider When Choosing A Sunscreen:

You should always choose a sunscreen to match your skin type. It is also important to consider the SPF before selecting a sunscreen. SPF (Sun Protection Factor) is indicated by a number mentioned on the label of the product. It is a relative measure of the duration the sunscreen can protect you from the UV rays. The level of one’s skin sensitivity is an important factor to consider when choosing a sunscreen. Though SPF 20 to 25 is sufficient for most skin types, a higher SPF of 30 or 40 is required for skin types that are more sensitive and prone to allergic reactions, redness, dark spots, and patches.

Exposure to the sun causes loss of moisture from the skin leading to dryness, therefore most sunscreens have built-in moisturizers. However, if your skin is dehydrated you should apply the sunscreen, wait for a few minutes and then apply a moisturizer. A normal-to-oily skin may need an oil-free sunscreen gel to prevent the clogging of the pores, which can further lead to acne.

Sunscreens and sunblocks are available in the form of lotions and creams. But while a sunblock contains ingredients that act as a barrier between your skin and UV rays by reflecting them, a sunscreen absorbs the UV rays before they can damage your skin’s inner layer. Furthermore, a sunblock usually leaves a whitish residue on the skin, as you may have seen on sportsmen and athletes.

Things To Consider Before Applying Sunscreen:

Ideally, sunscreen should be applied about 20 minutes before sun exposure but here are a few other aspects you should consider:

• If you happen to be in the sun for more than an hour, re-apply the sunscreen.
• Apply sunscreen not only on your face but also on all other exposed areas of your body and keep in mind that the back of your neck and arms are extremely vulnerable to sun damage.
• Apply sunscreen while swimming, holidaying by the sea or when visiting the hills. Also, remember, reflective surfaces like water and snow increase the effects of Ultra Violet rays.

Home Remedies To Remove Sun Tan Naturally:

• To lighten your skin and get rid of a tan naturally, just add a pinch of turmeric (Haldi) to yogurt and wash it off after 20 to 30 minutes. However, for best results make sure you apply this mixture daily.
• To combat sunburn, apply cold milk daily on your skin, using cotton wool — when used over a period of time, this remedy also helps to lighten your skin tone.
• To prepare a tan removal mask, mix cucumber and papaya pulp with one teaspoon curd, one teaspoon honey, four teaspoons oatmeal and one teaspoon lemon juice. Twice a week, apply this mask on your face and neck and wash it off after thirty minutes to get lighter-colored skin