Be Cautious From Side Effects Of Sleeping Pills

Hello friends,

In this busy lifestyles, it is necessary to give rest your body and mind both. Sleeping is the best way to take rest for body and mind. Everyone should sleep for 6- 8 hrs to fresh your mind and your eyes also. Some people take ‘sleeping pills‘ to sleep but it can be harmful for your body.

Remember getting used to sleeping pills would lead to many side effects to you. Check whether you have following side effects and if so, it is better to be cautious about your sleeping pills.

  • Burning in the legs, feet, hands or arm.
  • Change in your appetite
  • Difficult to keep your body balance
  • Dizziness
  • Drowsiness in the day
  • Having dry mouth
  • Gastritis
  • Headache
  • Heartburn
  • Mental slowing or problems with attention or memory
  • Pain in stomach and tenderness
  • Uncontrollable shacking of a part of the body
  • Unusual dreams
  • Weakness

To minimize these side effects there are some action that you can follow:

  • Don’t mix the sleeping pills and alcohol together.
  • Don’t take sleeping pills if you are not going to sleep at least 7-8 hours.
  • Don’t take any second dose in the middle of the night.
  • Don’t use over dose more than recommended.
  • Try to minimize of using sleeping pills and have a natural sleep.
  • Don’t drive a car or operate heavy machine after taking sleeping pills.

Consult your Doctor

The best way to remove your sleeping disorder is to go to your Doctor. Let him know your problems and symptoms you feel.

Well, these are simple tips to remove your sleeping disorder. Try to find out yourself the reason of sleeping disorder and try to take a natural sleep. It is the best way to overcome your sleeping disorder.

Thank you for reading….

How To Get Your Body Shape Such as An ‘Athlete’

Hello friends,

Nowadays boys and girls take zyming and special diets for fitness. But do not get a better result causing not taking the diet properly. According to physical activity for body shape such as athlete, know how to be your diets and what precautions should be taken in the exercise.

Young people are sweating in the morning and evening for fitness. Among the busy lifestyles, young people are spending 30 minutes to one and a half hours to get the best shape. The passion of keeping themselves fit is increasing in the people of the age group of 20 to 45. Apart from this, obese-dependent youth are exercising in the fitness center to reduce their weight. There is also a good number of women who appear to be doing jumba, aerobics and exercising.

How to get physical fitness like athlete?

Regular exercise is necessary for a strong and powerful body with diet. Usually the athlete needs 5000-6000 calories. In the diet, calories should be taken 60-70% from carbohydrate, 12% from protein, 18- 28% from fat. It depends on physical activity. Strengthening the body by exercising running, shoulder stretch, crunches, pushups and chest stretch. Also enough sleep is necessary.

What to eat that Stemina and Strength also increase?

Include carbohydrate content in the diet that gives the body starch and sugars. Strengthens muscles increases strength and physical efficiency. Include vitamins, minerals, calcium and proteins in the diet. To strengthen the shoulder, do exercise for this. Apart from this, it is important to do more exercise with spine.

What to take for protein needs?

Protein is essential for fitness, it also helps in weight loss. It burns fat cells rapidly. Those who take 25-30% of the calories from the protein, they lose weight faster. Soya, egg are the good source of protein. Soya protein contains all nine amino acids. There are three types of proteins.

  • Concentrate protein contains 25-80% protein
  • Isolated protein contains 90-95% protein
  • Hydrolyzed proteins contains 100% protein

How to avoid injuries during exercise and sports?

Due to lack of warm-up before the game, lack of training leads to higher sports injuries in youth. Take a balanced diet according to sports and athletics sports like gymnast should take low protein diets while playing. In the boxing and wrestling a protein diet for mussels should be taken.

How to overcome breath while running?

Start running from the brisk walk. By running straight the heart can not pump the blood so fast and the need for oxygen starts to grind. Therefore, it takes up the breath. Therefore, speed up the running speed while keeping respiratory control. It is better to walk the first week, jogging from the second week and start running from the third week.

Thank you for reading….

Free Your Mind Before Bed

For better sleep, it is important to free your mind from stress. There are some effective tips that can be used to have stress free before bed:

  • Avoid any serious discussion or decision making two-three hours before sleep.
  • You can do little breathing exercise. Block your right nostril with the right thumb and have some deep breath from your left nostril. Do this exercise for 25 to 30 times that gives your body and mind relaxation.
  • Let any thought you had in the day go and make yourself comfortable on the bed. Switch your mind away from day troubles by reading a relaxing book or listening to music you like. Do any other activity that will make your mind cool and enhance your sleep.
  • You can have a bath in the evening that make your body and mind relax.

Avoid Caffeine After 4 pm

Do you have a habit of drinking coffee or tea? Well most people have this habit and if they were asked to stop it for sure lot of them would refuse it. However, there is a direct relationship between the sleep and the caffeine which is a natural substance. It promotes alertness and keeps you away from sleepiness. That’s why people use to take coffee, tea or cocoa if they want to be awake. Therefore, if you need to have these types of drink it is better to be alert with following things.

  • Try to limit daily consumption of the caffeine for three to four cups
  • Ladies who are pregnant better not to consume the caffeine at all since it affects to sleep even more than other people to them.
  • Also parents have to be alert about the amount of caffeine that their children drink.
  • People with high blood pressure also should not drink much caffeine
  • Try to avoid drinking caffeine in the late afternoon and the evening. It will not be easy….. But try to reduce it step by step for the sake of good sleep in the night.
  • Do not drink powdered pure caffeine.

You Must Switch Off All Electronics Devices Before SLEEP

As living persons in the twenty first century no wonder we need to live with our electronic devices, phones, TVs, radios, laptops and other electronics devices. We should live with them. But do you know there is direct scientific relationship between the sleep and the blue light of the electronic devices. The light sensitive part of our eye is called retina and the cells that are specialized for this purpose is called Photoreceptors. Those Photoreceptors sense the day and night cycle of the outside world and giving signal to the brain about it. This helps us to awake in the day time and to fall asleep in the night.

The studies had shown that the blue lights that is generated from various electronic devices disturbs this sleep cycle. According to that the artificial light not only promotes your wakefulness, but also day time alertness since it affects both quantity and the quality of the sleep.

In addition, researchers show that the time that spent in front of the TV, Laptop or any other electronic devices before two hours to the sleep has direct impact with the quality and the quantity of the sleep. Also, when you use more than one device it becomes worst.

However, we can’t live without these today… Can we……? Therefore, there are few things you can follow if you are addicted to use these devices before sleep.

  • Set electronic free time before bed. Make yourself free from electronic devices at least before 30 minutes to go to bed. That will help to make your eye relaxed as well as reduce the brainstorming that had in your mind while browsing through the internet & sending the mail.
  • Make your bed electronic free zone You might say……. What? Are you mad…….? Did your parents live with these devices in their childhood……? Nope…. Then why can’t we……? At least for a night for the sake of good night sleep. That will prevent your wakening in the night from the light of these devices.
  • Just switch it off According to the researches there are many people who want to see their mails even at the night. Well the worlds will not be going to end if you don’t read one mail and sure it can wait few more hours until you wake. So…… just…… keep it ……switched……. Off…. This will help you to recharge yourself to next day.

It is not enough switching off your electronics devises also it is important to switch off you day job.

Thank you for reading.