Health Anand

Know how to get more relaxing sleep  A good night’s sleep just got easier! These fixes restore a melatonin shortfall so you snooze soundly until dawn. Bonus: Melatonin heightens immunity too! Trouble falling asleep? Roll your eyes A 5-cent melatonin tablet helps folks doze off faster and sleep better 90% of the time, British research reveals. Now, scientists have found another melatonin-boosting trick: rolling your eyes at bedtime. “The idea is that this mimics what your eyes do in a deep state of sleep,” says Josh Axe, D.N.M., D.C, C.N.S., something researchers theorize tricks the brain into thinking it’s time to ramp up melatonin production. To do: Close your eyes and move them back and forth horizontally for 1 minute just before sleep. Toss and turn? Layer a heavy throw Weighted blankets are known for helping lull folks to sleep, and a new study reveals just how huge a difference they make. Researchers at the American Academy of Sleep Medicine found that people who pulled up hea...

  Who doesn’t love climbing out of bed fresh and energized? But for the 67% of us who start days more ugh than upbeat, help is here! Identifying your sleep robber will help you greet every day with a smile. Wake up tired? Slip on these socks Bone-weary mornings may signal apnea , or nightly breathing pauses that disrupt deep sleep. But French researchers say donning compression socks during the day cuts apnea episodes by 36% in one week! Fluid that pools in your legs in the day flows into your chest when you lie down, increasing pressure on airways by 60%. Explains study co-author Isabelle Koskas, M.D., “Compression socks help reduce that nighttime fluid shift, so airways stay open.” Wake up worried? Try passionflower If your heart is pounding as soon as you wake up, your brain’s production of calming theta waves may be dipping too low at night. Luckily, the herb passion flower can encourage theta wave release and help you sleep 72% more soundly if you take 700 mg. at bedtime, sug...

 TOP STRESS BUSTING SECRET FOR BETTER SLEEP  by - KIRSTY GALLAGHER - Yoga & Meditation Teacher & Founder of Lunar Living from UK NADI SODHAN PRANAYAM Great for quieting the mind &  One of the best breathing techniques for insomnia. DO THIS ON YOUR BED BEFORE SLEEP STEP 1 -  Sit comfortably & allow your left hand to rest on your left knee. Tuck in first two fingers of your right hand. Ring & little finger will be used to close left nostril & thumb to close the right. STEP 2 -  Apply a slight amount of pressure (it doesn't need to be much) to the edge of the nostril to close it. Take a few comfortable rounds of breath to begin with, just noticing the natural flow of your breath. STEP 3 -  Take a deep inhale, exhale fully and at the end of your exhale close the right nostril with the thumb. Fully inhale through the left nostril. At the top of your inhale, close the left nostril with your little and ring fingers and release your ...

FOODS TO AVOID FOR BETTER SLEEP TONIGHT by - CHERYL LYTHGOE - Matron at Benenden Hospital Trust UK AVOID TAKING FOLLOWING FOODS AT NIGHT FOR BETTER SLEEP -  1st  CHOCOLATE Chocolate has a high caffeine content, which can cause rapid eye movement more frequently during latter stages of sleep, leading to the grogginess feel in the morning. 2nd  CHEESE Aged cheese contain high level of amino acid tyramine .  This causes our bodies to release 'fight or flight' hormone which increases alertness for number of hours. 3rd CURRY  (SPICY FOODS) Spicy foods like curries, hot sauces & mustard contain high level of capsaicin which elevates body temperature interfering with thermoregulation process & disrupting sleep . 4th  ICE CREAM  (HIGH SUGAR FOOD) Food having high-sugar like ice cream, fizzy drinks & sweets, lead to high blood sugar level at first, then crashing during sleep, this makes your body believe there is emergency & wakes you fr...

 3 DELICIOUS RECIPES TO HELP YOU  DRIFT OFF TONIGHT by -  DAVID WIENER - Certified Elite Personal Trainer & Training Specialist @Freeletics UK 1st RECIPE -  OVEN BAKED SALMON & BROCCOLI DAIRY FREE & GLUTEN FREE  INGREDIENTS -  • 150g salmon fillet  • 200g broccoli  • 125g cherry tomatoes  • 1 onion  • 1/2 lemon  • 1 tsp olive oil  • Salt and pepper, to season HOW THIS WILL HELP YOU SLEEP -  REASON 1 -  Salmon has vitamin B & E  which helps the body to produce melatonin and serotonin, which help in regulating your sleep. REASON 2 -  Salmon is high in  protein, help you feel fuller for longer, & curb those late-night cravings. PROCEDURE -  STEP 1 - Preheat the oven to 200C/400F/Gas 6. Grease an oven-safe casserole dish with olive oil. STEP 2 -  Roughly chop the broccoli and onion, then halve the cherry tomatoes. STEP 3 - Place salmon in the casserole dish, season wi...

  10 EXPERT TIPS TO GET MORE SLEEP TIP 2 - 6 to 10 TIP 6 - Breathe Easy BY -  STUART SANDEMAN  - FOUNDER OF BREATHPOD This breathing exercise, from Stuart Sandeman, founder of Breathpod , will maximise rest and digest response and slow the mind.  In this state, we feel calm and able to sleep with ease. 1st -  Inhale through your nose for a count of FOUR 2nd -  Hold your breath for a count of SIX 3rd -  Exhale through pursed lips for a count of EIGHT 4th -  Repeat for FOUR rounds TIP 7 - Avoid Stimulants BY -  CHERYL LYTHGOE  - MATRON @ BENENDEN HEALTH "The effects of stimulants can take hours to wear off and can have a big impact on how quickly you fall asleep and the quality of it when you do," says Cheryl. 1st TIP -  Nicotine causes your heart rate and alertness to increase, meaning that you feel more awake before you go to sleep. It enters the bloodstream within a few minutes but after a few hours it will begin to leave...

10 EXPERT TIPS TO GET MORE SLEEP TIP 1 - 1 to 5 TIP 1 - Try to Optimise your Surroundings BY -  CHERYL LYTHGOE - MATRON @ BENENDEN HEALTH "Ensure your bedroom is the perfect place to get a good night sleep"  advises Cheryl Lythgoe, matron at Benenden Health. 1st TIP -  Avoid working in your bedroom if you are working remotely during lockdown.  Associating your bedroom with workplace may stop you from 'winding down' in evening. 2nd TIP -   Make sure your room is at optimum temperature—you should aim for it to be between 18-21 degrees Celsius. 3rd TIP -   Make sure your bedroom has good blackout blinds, as lighter evenings and mornings may disrupt your sleep cycle. You can also try wearing a sleep mask if this isn't possible.   TIP 2 - Check your Bedding BY -  GP Dr RICCARDO DI C UFFA -  MBBS MRCS(ed) DOHNS MRCGP PG "A comfortable & supportive bed is vital,"  says GP Dr Riccardo Di Cuffa from Your Doctor. "Don't underesti...