How To Enjoy Deep Restful Sleep_peacefulmindbody

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Sleep is a basic human need just like air, food, and water. Nobody can deny the advantages of sound, restful sleep, it recharges your energy levels and improves, your immune system, your mood, concentration, and productivity.
It's a well-deserved break for your mind and body to repair, recharge and relax. Lack of sleep can make you feel miserable, grumpy, and, fatigued, it causes a significant reduction in performance.


Chronic sleep deprivation can impair your thinking ability, memory, alertness, and overall well-being and increase the risk of heart disease, diabetes, obesity, etc. 
If you are having difficulty falling asleep or staying asleep then you may find the following tips helpful. They will not only make you sleep but also help you wake up refreshed.

1. GO TO BED AT THE SAME TIME DAILY:

Make a habit of going to bed at the same time daily, and avoid sleeping for long hours during the daytime as it can make your mind alert at night, causing difficulty falling asleep.
By scheduling your sleep time you are resetting your sleep cycle which helps you to wake up at your desired time in the morning.

2. KEEP YOUR ROOM COOL AND CLUTTER-FREE:

For a good night's sleep, you should keep your room temperature comfortably low. Make sure your bed, sheets, and pillows are comfortable. Tidy up your room and remove all the unnecessary stuff from your bedside. Dim the lights of the room as bright lights impair the production of melatonin, a hormone that regulates your sleep cycle and helps you fall asleep.

3. POWER OFF YOUR GADGETS:

Again light emitting from the screen of cell phones, tabs, laptops, and television interferes with melatonin production keeping you alert and attentive. It stimulates your mind making it hard to relax. It is better to switch them off an hour before your bedtime so you can have ample time to unwind and relax.

4. JOURNALING:

Pen down your worries, thoughts, and suppressed emotions on a piece of paper, it is a way to declutter your mind. It helps to turn your brain off at night by reducing your racing thoughts.
Make it a ritual to write down your problems and concerns so you can return to them later and dedicate this time to deep, peaceful sleep.

5. DRINK HOT MILK OR HERBAL TEA:

Grab a cup of hot milk or herbal tea like chamomile or green tea before bedtime. Herbal tea is famous for its sedative and calming effects. Warm milk is also known to release stress and induce sleep.

6. KEEP YOURSELF ACTIVE DURING THE DAY:

The quality of your sleep depends on the amount of physical activity during the day. Try to keep your body in motion throughout the day, walk to the nearby cafe for lunch rather than using the office cafeteria, get off the bus at some distance from your destination, or park your car a bit far from your workplace.

7. AVOID CAFFEINATED BEVERAGES LATE IN EVENING:

Caffeinated drinks like coffee, tea, cola drinks, etc have stimulating effects on your mind and body, they activate your sympathetic nervous system making it tough to slow down and rest. Caffeine takes many hours to drain out of your entire system so avoid consuming it late in the evening.
By following these simple yet effective tips you can enjoy sound slumber and a refreshed morning.

...All the best

    

15 Benefits of Making Exercise a Part of Your Daily Routine _ Peacefulmindbody

The importance of exercise can not be emphasized enough. It is a form of physical activity that keeps you fit, providing multiple advantages to your overall well-being.

It is needless to say that by making exercise a part of your daily routine you not only bring discipline to your chaotic life but can reap long-term benefits in ensuing years.
You don't have to be a fitness freak to pursue a daily exercise routine, just a little bit of dedication and diligence can yield fruitful results.

CHECK WITH YOUR DOCTOR:

In case of any health concern consult your doctor before starting any exercise regime. It's important to discuss in detail which exercise program suits you the best.

BENEFITS OF EXERCISE:

STRESS RELIEVER:

1..It is a powerful stress buster,  that keeps depression at bay by increasing the release of feel-good hormones endorphins and serotonin. It is a healthy way to manage stress, improves mood, and lowers symptoms of anxiety.

MAINTAINS BLOOD CHOLESTEROL LEVELS:

2..Stabilizes your blood cholesterol levels by reducing low-density lipoprotein  (LDL) i.e. bad cholesterol and triglycerides. It also increases high-density lipoprotein(HDL) i.e. good cholesterol in blood.

OPTIMIZES BLOOD PRESSURE:

3..As you age your blood vessels start losing their elasticity and become rigid which results in a common rise in blood pressure in older adults.
Elevated blood pressure makes you susceptible to coronary artery disease, heart failure, kidney failure, and stroke. Exercise can delay the rise or help to maintain your target blood pressure.

LOWERS RISK OF STROKE:

4..Protects against stroke by improving risk factors such as high blood pressure, diabetes, and obesity.

IMPROVES CARDIAC HEALTH:

5..Keeps your heart healthy by strengthening cardiac muscles which in turn increases cardiac output i.e. blood pumped into the arteries and delivers more oxygen to the body.

MAINTAINS HEALTHY LUNGS:

6..Enables the lungs to take in more oxygen by increasing your breathing rate, and improves oxygenation of blood and oxygen supply to body cells.

HELPS TO GET DESIRED WEIGHT:

7..Growing older makes your metabolism slow which can result in obesity or weight gain. Obesity is associated with an increased risk of hypertension, diabetes, cardiovascular diseases, and sleep apnea.
To be more active you need to burn excess fat and maintain a healthy weight. Exercise is a sure way to get your desired weight.

CONTROLS BLOOD SUGAR LEVELS:

8..Protects against Type 2 diabetes and helps to maintain target blood sugar levels in people suffering from diabetes.

Muscles utilize more sugar during activity while at rest due to an increase in the sensitivity of insulin  (the hormone responsible for the entry of sugar into cells) so there will be greater uptake of sugar at the cellular level during exercise.

INCREASES MUSCLE STRENGTH:

9..Keeps your musculoskeletal system strong, increases muscle strength, improves mobility, and keeps your body fit, toned, and in shape.

USEFUL IN OSTEOPOROSIS, INCREASES BONE MASS DENSITY:

10..With time your bones start losing calcium which can give rise to a condition known as osteoporosis causing a decline in bone mass density (BMD).

Exercise against resistance or weight-bearing exercises makes your bones strong by increasing bone mass density, reducing the risk of fracture, and preventing falls.

VITAL FOR ARTHRITIS:

11..Exercise is vital for arthritis, it reduces joint pain, and stiffness, prevents immobility, and increases the strength of muscles around the joint which aids in movement.
Don't overdo it as it can worsen your aching joints even moderate exercise can ease your symptoms and prevent disability.

HELPS TO SLEEP BETTER:

12..Lack of sleep can impair your memory and reduce concentration and performance. Exercise improves the quality of your sleep by reducing the difficulty in falling asleep and preventing frequent awakening during sleep.

IMPROVES ENERGY LEVELS:

13..Increases your energy level, and stamina, builds up confidence, and improves your self-esteem. These all lead to better performance at work, reduce easy fatigability, and increase the ability to enjoy activities.

DELAYS AGING:

14..Exercise has anti-inflammatory potential, delays the process of aging, and helps you stay young.

STRENGTHENS IMMUNE SYSTEM:

15..Boosts your immune system, prevents chronic diseases, protects against certain cancers, and reduces the risk of premature death.


American Heart Association recommends at least 150 minutes of moderate exercise or 75mins of vigorous exercise per week i.e. 30 mins a day, five times a week for moderate exercises, or 25mins a day, three times a week for vigorous activity.
If you are new to exercise or have not exercised in a while start with a 10-15mins increase per day. Do it gradually so your body can adjust.

TYPES OF EXERCISES:

Exercises that improve physical ability and health are of four kinds

*Aerobic Activities

*Strength

*Balance

*Flexibility

AEROBIC ACTIVITIES:

They increase heart rate and breathing thus improving your lungs and cardiovascular system.
These include moderate activities like hiking, dancing, gardening, walking (3.5mph), and bicycling (less than 10mph) and vigorous activities like running, jogging, swimming, playing basketball, walking (4.5mph), bicycling (more than 10 mph).

STRENGTH EXERCISES:

These exercises can increase your muscle strength and endurance. They include weight lifting, using resistance bands, push-ups, or sit-ups.

BALANCE EXERCISES:

Balance exercises help prevent falls, a common problem in older adults. Examples are standing on one foot, and heel-to-toe walking.

FLEXIBILITY EXERCISES:

Stretching makes your body flexible, and eases your movement and range of motion around joints. These include shoulder and upper arm stretch, and calf stretch.

In short, there are many ways to stay active and healthy, find an exercise regime that is in harmony with your health issues and body needs, one that you enjoy and is beneficial for you.

...All the best!