Thinking of developing a chiselled shape, six pack abs or simply sexy looks? If you are obese, overweight or pot-bellied, then chiselled shape or look should be your long-term goal. The first and most important step for you is to develop some diet habits that will prepare you for a great body that you dream of. No fad diets or any other quick weight loss formula will work for you unless you make changes in your daily habits.
Lifestyle habits for good health and shape
Your fat belly will start vanishing once you start your coach-provided exercise and diet plan. However, the following simple changes in your diet plan will help you achieve your goal faster. In fact, you can continue with these habits throughout your life.
One meal a day
6 Diet habits anyone can develop and follow easily
6 small meals a day– For building lean muscle mass, you need to speed up your metabolism first. Eating many small meals a day (up to 6 small meals), will keep metabolism working throughout the day at the highest possible rate. This will work wonders for you. Read about metabolic cooking as well.
Eat lean protein– Develop a habit of eating boiled chicken, egg whites and tuna regularly. It is always better to eat some amount of this type of protein with each meal than eating junk.
Carbohydrate intake– Make sure that you consume good carbohydrate. Fresh fruits and leafy vegetables contain the right types of carbs your body needs. Do not eliminate carbohydrate from your food. What you need to do is choose your carb wisely for great cardiovascular functions and heart health.
Say no to alcohol– Additional calories that go into your body with alcohol can be easily avoided with some effort. Alcohol can bloat your stomach, which may have some side effects. The more you avoid it, the better.
No extra sugar– Eat fresh fruits, and avoid refined sugar. Not only do fruits satisfy your sweet cravings but also provide you with fibers, which are highly recommended for overall good health. Are you diabetic? Not an issue. you can still manage your sugar and maintain good lifestyle.
Drink water – Lack of fluid is common among those who start rigorous exercise programs, but do not drink enough water. Drastic changes in eating habits often lead to severe dehydration, which must be avoided. Drinking lots of water and other fluids is the best way to avoid dehydration. Drink at least 8-10 glasses of water every day no matter what.
These diet habits and tips will bring you remarkable results in as little as a few weeks. It goes without saying that these tips show results faster if you incorporate them into your weight loss program. These habits will keep your metabolism effective, which is at the core of any weight loss formula.
We hope that you liked these simple diabetes prevention tips, which are not only easy but also suitable for almost everyone willing take his/her health seriously.
Diabetes prevention-Easier than trying to reverse it
It goes without saying that prevention is better than cure, not just for diabetes but also for any other ailment. Usually, after 30, anyone is likely to develop diabetes if their job is sedentary or they do not take care of their health. Let us know your views about our diabetes prevention video that you just watched.
Do you feel restlessness when sleeping, without any specific reason? Are you anxious of thinking deeply about something that you cannot control? Don’t know why it is happening or are you looking for a tried and tested restlessness cure? No matter what your exact symptoms are, you can rest assured that you are not alone and there are people who have overcome their restlessness and similar issues by using natural methods such as relaxation, meditation and various yoga techniques. Also, there are many cases which require medical intervention. Let’s have a look at a few basic facts about general restlessness and RLS or restless leg syndrome.
Cannot sleep due to restlessness?
Do you find it difficult to sleep properly despite working very hard throughout the day? While insomnia or inability to sleep is one of the reasons of restlessness when sleeping, there are various other symptoms that can help you identify your issue. If you want to move constantly or your legs or arms get cramps while at rest, then read on. You cannot calm your mind or cannot stop thinking about something unpleasant, triggering more restless and anxiety. You may also feel the combination of both physical and mental restlessness.
Here are some common symptoms of restlessness
Inability to focus on anything
Unable to manage your time
Unconscious or conscious leg movement
Foot or hand tapping
Cramps in arms or legs, when at rest
Unnecessary palpitations
Inability to sleep or insomnia
Frequent distraction at work for no specific reason
Are restlessness and anxiety related
It goes without saying that when you are anxious about anything, your mind is working extra hard to reach a conclusion about the issue you are thinking. As it seems to be impossible, you become even more anxious, and it becomes visible in your behaviour, physical sensation and emotions. You can get annoyed at the slightest of provocation or even without any valid reason. Negative emotions will be more dominant and visible than positive ones, and you may feel that you are completely alright. Others can quickly identify your disorder and suggest a visit to your physician.
Positive or negative restlessness
On the other hand, restlessness is not always negative in nature. You can also be restless or over-excited to do or achieve something. Though it is true that most often restless is related to anxiety, which is negative in nature and is a kind of psychological disorder, it is not always the case. Positive restlessness is often visible in teenagers or adolescents, trying to experience something for the first time. From academic achievements and excellence in sports to first job interview or excitement of owning your first car, anything can be the reason for restlessness. We’ll focus on restlessness that needs treatment or attention.
Causes of restlessness
Excessive use of caffeine in any form such as coffee or carbonated drinks
Certain types of medication
Sudden changes in medication
Psychiatric disorders such as ADHD, or schizophrenia
Certain neurological issues can also cause restlessness
How to identify restless leg syndrome
Do you find it difficult to sit for long duration or do you move your legs unconsciously while sitting? Yes, you will not notice it because it happens unconsciously. If others have noticed your tapping feet or unnecessary leg movements, then consider taking action about it. You may be suffering from restless leg syndrome. Physicians and therapists take unique approaches to treat different patients depending on their exact health conditions and overall medical history.
Quick tips to IDENTIFY RLS or restless leg syndrome
Throbbing sensation in legs
Feeling of pins and needles in feet quite frequently
Painful cramping in calves
Burning or tingling sensation in legs
Moving the legs usually relieves the symptoms temporarily, but if it becomes frequent or worsens, then get medical help. You can also try a few yogic methods that work wonders for many people. However, yoga in general, requires discipline and regularity to give you any significant result. Just check what suits you the best.
Restless cure
There are various methods and home remedies to handle and minimise restlessness. If you believe that your problem is more of psychological in nature, then simply focusing on one task at a time can prove to be highly effective. Do not over-commit if you cannot deliver something within a certain time frame. In fact, under-commitment and over-delivering is the best possible way to control restlessness as you work within your limited resources without getting anxious about what if you’d not be able to deliver on time.
Restless leg cure
Mustard oil massage on both the legs, especially on calves
Soak your legs in warm water regularly
Cool and hot packs alternatively
Hamstring exercise also helps in some cases of RLS
Limit your caffeine intake
Identify your RLS triggers
Sitting for long duration is the most common trigger for RLS syndrome. However, there are a few other triggers as well. Have you noticed that when you consume caffeine or alcohol, your RLS aggravates. If you are on some kind of medication or special diet, then try to notice if you get restless leg after that medication. If that is the case, then consult your physician about the issue and try to get your medication changed, if possible. Alternatively, you can also give yoga a try for relief. If you can pinpoint the exact triggers that aggravate your situation, then you can manage your health more effectively.
Yoga for restless leg
A lot has been covered in our previous posts about various yogic postures and exercises that help people suffering from leg pain and cramps. Some of them are useful for restless leg syndrome as well. For example, one posture or Asansa I never forget to mention about is Pashchimottanasana or complete posterior stretch. This is essentially a forward bend pose in which the arms and legs remain parallel to the ground. The practitioner clasps his/her toes, and tries to touch the knees with his/her nose whilst ensuring that their knees don’t bend. This simple, but not easy asana is highly beneficial for not just restless leg syndrome, but also for back pain, spinal issues, digestive disorders, cardiac health and obesity. If you have any of these issues, then start practising pashchimottansana gradually. What I mean by gradually is that you must not force yourself hard to attain the perfect posture. Try to bend forward slightly more than the previous day so that your backbone becomes flexible enough for the position. You will notice a remarkable difference in your overall health if you can do this asana every day.
Second important and effective yoga postures for restless leg is a kind of standing version of the same pose, called Uttansana or standing forward pose. However, I must say that you won’t be able to do this Asana unless you are able do Pashchimottansana first.
Child’s pose (Balasana), Janu Sirasana and many other leg stretching postures are beneficial for leg pain, cramps or restless leg issues.
Harnessing the power of deep breathing to cure restlessness
Breathing happens so naturally and effortlessly that we often underestimate its power. In fact, I will not be exaggerating if I say that we hardly breath deeply, which is so powerful that many health issues can be controlled or cured by it. Simply deep breathing in the morning hours (preferably before sunrise and in natural environment such as parks, lake side or any open area with greenery) can remarkably improve your restlessness, and calm your mind. However, regularity is the key here. You cannot expect magical effects after a few days. Just start deep breathing regularly for a month or so, and see the results.
Meditation to control restlessness
With deep breathing, develops the power of meditation, which is essentially about training your mind for higher awareness, better focus and deep introspection about your inner self without cutting off from your current environment. At places of worship, no matter what faith or religion you belong to, you find an object, thought or word to focus on. The basic idea behind rituals or methods of worship is to train your mind to focus on your object/ idea of faith (God) so that you can discover your inner self and remain at peace for a few minutes that you spend there. If you worship everyday in any form, all you need to do is spend some more time and try to empty your mind from all thoughts, which is nothing but a meditative state. This simple practice can calm your mind and relieve your restlessness. If you want to learn how to mediate for better effects, then consider learning the art of breathing first. Get a copy of Breathing In Flow, displayed below.
Relaxation for 20 minutes every day
There are various relaxation techniques to suit your personality type and preferences. However, what I suggest is a highly effective method for everybody. This is called Savasana or corpse pose. Though it seems to be simple, it is not easy. You must learn how to achieve complete relaxation without falling asleep, which is not possible for beginners. Here is how you should do Savasana.
Place a soft yoga mat on the ground
Lie flat in the middle of the mat without using any pillow
Keep your hands on either side slightly away from your body and palms facing up
Feel every breath while inhaling and exhaling slowly
Feel that your lungs are expanding and contracting as you inhale and exhale
Let every part of your body feel relaxed starting from the toe to head
Do not let any other thought come to your mind, just focus on your breathing while keeping your whole body completely relaxed
Do not sleep as you are supposed to remain awake to feel the relaxation
After 30-45 minutes, your body and mind will be completely relaxed. Do not worry if your thoughts start wandering or you start feeling sleepy as you learn the techniques of Savasana gradually. After practising for a week or so, you’ll notice the difference.
Initial difficulties in performing savasana
Unless you are pregnant or have some severe backbone related issue that restricts you from lying flat of your back, it should not be difficult for you to perform Savansa. Pregnant ladies can put some soft pillow under their head or use something else for comfort. The idea is to completely loosen your muscles, joints and all stiff parts of your body so that you can relax completely. If lying flat is causing some discomfort, then hold off on this posture or asana until you get your discomfort issue cured. Those with backbone related issues must consult their physician before trying this posture.
Similarly, if you have discomfort in straightening your knees, then you can put a folded blanket under your knees for support. However, gradually your hamstring will be stretched fully and you’ll feel comfortable even without any support.
7 Benefits of Savasana
Relaxes your body completely
Calms your mind
Help you achieve a meditative state (after some practice)
Serves dual purpose, relaxation and meditation
Highly effective in reducing blood pressure and anxiety
Helps in managing insomnia
Stimulates and balances blood circulation
Savasana is recommended after all types of yoga sessions. This will relax your body and prepare you for the day with a calm mind and energised body. If you prefer to do this asana in the evening, then you will notice the effect in the form of sound sleep and complete freshness when you wake up next morning. Please note that you do not have to sleep in this posture. This can be practised in the evening hours before dinner. There must be a gap of some 2 hours between the end of your Savasana session and your bedtime.
Last but not the least, I’d like to mention my personal views about restlessness. If you can control your mind, whether by practising meditation, relaxation or any other technique, you can manage restlessness effectively. Medical attention is required only when the symptoms are very severe and you have already tried all possible natural methods of curing restlessness. Also, it is always advisable to seek expert advice if you are on medication or have any special health condition.
Am I not flexible enough to perform yoga because of my age? If that is what you ask yourself or believe in, then think again. You do not need to be naturally flexible for yoga. Yoga will make you flexible, once your joints and muscles become supple, you will feel the difference in your stamina, health, postures and overall well-being. Developing flexibility and gaining mental and physical health are the primary purposes of yoga. If you are 50 plus looking for flexible exercises for seniors, then start flexible yoga as soon as possible. The more flexible you become the healthier and longer you’ll live.
Flexibility Exercises for Seniors
It is understandable that senior citizens cannot do strenuous exercises or stretching workouts. Does it mean that you cannot or should not try to make themselves flexible? In fact, if you are a senior, you must make it a point to exercise every day and keep your body flexible. There are many types of flexible exercises for seniors, and you should choose the ones that suit your stamina and health condition. One good thing about these exercises is that no matter what your age is, there is something that will suit you. Check flexibility for women. Continue reading “Flexibility exercises for seniors-flexible yoga”
Do you know that rural Japanese people are some of longest living people in the world? In fact, it is quite common for people living in Okinawa to exceed 100 years without suffering from any mental or physical illness. What makes them live healthy? Is there any secret Japanese diet they follow? Well, that is partially true, but there is no secret. They believe in their ancient health traditions, and diet is just part of that. What if you also followed their diet system? You’ll be leaner, fitter and more active than you currently are. We’ll also talk about a one week diet that can help you lose 3 pounds in a week.
Is ancient Japanese diet effective and practical in today’s world?
In ancient times, people worked in harmony with their bodies and the environment they lived in. This lifestyle helped them maintain their body lean, fit, muscular and strong. It goes without saying that if you are physically and mentally healthy; your ability to work and overall performance goes up. That is the secret of an average Japanese’s good health. Though discovered by chance, Japanese diet has been proven by modern scientists and researchers for its remarkable health benefits, including weight loss.
What is traditional Japanese diet
The traditional diet followed by Japanese people is almost next to a perfect diet that you can imagine. While the emphasis is on vegetables, seafood and rice, you will find a lot of varieties to suit your taste buds. The flavoursome Japanese food is one of the healthiest diets for overall health. Do not be disappointed if you are a chicken or meat lover. You have a lot of varieties such as Chicken Tariyaki or Beef Yakitori. However, you might be slightly disappointed if you are a sweet lover as a Japanese diet does not include desserts, pastries or sweets.
It depends on your preferences. If good health, mental alertness or physical agility is on your mind, then Japanese food is an ideal option. However, those preferring taste over health, should go for standard European diet. We do not mean that traditional Japanese diet is bland, but it usually takes time for westerners to get used to this diet.
Are you above 40 and thinking that developing hip flexibility or spinal flexibility at this age will not be possible? If yes, then read on. Hitting 40 is not an excuse to deprive yourself of good health, stamina and joint-pain free life you really deserve. However, what is important is to understand and choose quality lifestyle and diet plans that work. Flexible yoga, as the name suggests is what you can try for back and hip flexibility, which is what keeps your overall fitness in good shape.
What is flexible yoga?
As mentioned in one of our previous posts that yoga is not just a set of asanas or postures, flexible yoga is also not just about physical suppleness, but also covers mental health and calmness. However, we’ll keep the topic limited to physical flexibility for now. The basic idea behind flexible yoga is to develop suppleness in muscles and joints by using the most suitable set of asanas. As your spine becomes more flexible, you start gaining more stamina and overall better health. We’ll discuss mental flexibility or adaptability in our other posts.
Flexibility starts diminishing from childhood
Yes, it is often true because modern children spend so much time sitting or doing sedentary activities that their bones and joints start losing their flexibility quite early in life. It speeds up later as they choose sedentary jobs and stop doing even simple tasks such as climbing stairs (at least up to 2-3 floors) because taking elevator is easy and fast. However, what they don’t understand is that it is causing more harm than any good to their joints and overall health. In fact, children should be encouraged for outdoor activities.
Flexible spine-key to overall good health
Many of us do not realise how important flexibility of spine is. In fact, many yogis or yoga practitioners also believe that simply by keeping your spine flexible, good health can be achieved. Though slightly exaggerated, this is often true unless you are suffering from any special health condition which calls for medical treatment. There are various stretching exercises and yogic postures that work wonders for those suffering from stiffness of muscles and joints.
Are you on a keto diet and smelling like cat litter? This could be due to your keto diet, which has many health benefits. However, every good thing has some downsides, and keto diet is no exception. Keto breath or keto odour is simply an unpleasant side-effect of keto diet.
Smelly sweat and urine-side effect of Ketosis
Once you start taking a keto diet, your body starts undergoing several changes as it has to process carbless food. You body suddenly starts relying on fat and protein for energy, instead of using carbohydrates. This type of protein or ketones have acetone, which is exhaled in the form of smelly sweat and urine.
When was the last time you learned or did something new? Don’t remember? Then chances are that you have signs of ageing and you are looking for ways to reverse the signs of ageing. Though you may not like it, the irony is that nobody can stop ageing as far as the number of years are concerned. However, the good news is that ageing has a lot to do with what and how you feel about yourself and not the number that get added to your age every year.
It won’t be out of context to mention that an 86 years old can feel as young as a 25 year old by believing that age is just a number. What really matters is how old your consider yourself. Here is a nice video by B S Patil Patil .
Bylahalli Raghunath Janardan 86 Old Marathon runner, the oldest cyclist , a role model for those who start feeling old after crossing 40 years.
Well, I think yes, as long as you can defy the signs of aging associated with that number. In order to do that, you need to keep growing every day instead of aging every day. Sounds unrealistic? It is not, if your think realistically and act accordingly. Read on.
Here are ways to grow to reverse the signs of aging
1.Learn something new every day
What exactly is your passion? If you haven’t thought about it, then it is still not too late no matter how old you are. Have you ever watched a kid enjoying the beauty of ordinary things such as cycling, running, playing or chasing butterflies? They enjoy these activities because they learn something or simply have fun by those activities. Why can’t you learn something new and enjoy that experience as an adult? What is stopping you from learning. Obviously, you need not run after butterflies. It can just a be a new word, a new language or any other activity/hobby you are passionate about.
2.Get out of your comfort zone
If you have already learned something new, don’t stop. Either upgrade your skill or learn something new, if you have reached your comfort level in doing that activity. Bottom line is that you must be active mentally and physically by every possible means. By trying to come out of your comfort zone, you are actually learning or doing something new. This keeps you energetic, and eliminates the signs of aging.
3.Meet more people, make friends
Have you noticed that politicians, media professionals and social activists often live longer than those spending their whole time doing a 9-5 job? At the core of this longevity is their interaction with different people every day. Every time you meet or speak to a new person, your mind is actually processing something new such as the name of the person, his/her issues that you are talking about and more. As they often need to meet them again, they remember their names and issues. Meet more people, make friends, not just online friends but other friends you can meet quite often.
Are you not good at remembering names?
If you believe that saying that you are not good at remembering names is a cool way of showing that you are cool, then is it a sign that your mind doesn’t want to accept anything new. You are in your comfort zone, unwilling to learn something new. In other words, you are aging now.
4.Quit smoking, if you do
No matter how much kick or high you get from smoking, it essentially weakens your learning abilities and triggers negative feelings after the initial kick fizzles out.
5.Cut down on alcohol
Well, I have mentioned in one of my previous posts that it is widely accepted that drinking alcohol is good for heart health. However, it does not mean that you need alcohol to keep healthy. In fact, quitting alcohol is what is recommended if you want to slow down aging process.
6. Physical fitness helps in reversing the signs of aging
The internet is full of tips, tricks and methods to remain fit. Choose what suits your body type the best. What really matters is fitness no matter what method what you choose. Physical fitness gives you energy, strength and zeal to try and learn new things.
How about spending just 90 minutes a week to discover new you and to slow the aging process to a crawl? Grab Old School New Body by Steve and Becky Holman if you want to look a decade younger.
Top excuse that makes you age faster
No time- I am afraid, that is not true. Nature or God, if that is what you’d prefer to say, has not done any partiality in allotting time to every individual. All have just 24 hours every day to enjoy, feel sick, stay happy, complain or crib. It is just a matter of your choice or priority that you spend your extra time on.
I have no time to do anything extra
Then you’d pay the price by falling sick, aging fast or simply getting depressed. Have you noticed that we eat our meals and do all our routine activities no matter what, within those 24 hours ? Why cannot you make time to do little activities that keep you happy or help you grow? In fact, I’d say that learning something new every day is the easiest way to keep growing, which will slow down your ageing process.
A 68 year old, perfectly healthy person keeps learning to stay fit
It would not be out of context to mention a few things about my conversation with a 68 year old person learning how to drive. I cannot forget the glow on his face when he proudly said that he could not learn how to drive due to many factors and circumstances during his youth, but he enjoyed learning this simple art or skill at the age of 68. On digging deeper about his life and experiences, I found that he has no blood pressure, diabetes or heart ailments. What keeps him healthy are his ability and inclination to keep learning new things. He further told me that he learned more new things after he retired than what he learned during his working life.
Do you feel sleepy in office quite often? Is it because of the fact that you don’t sleep properly due to extra workload? Do you have any sleep related medical issue? If none of these is your problem, then what could be the reason behind feeling sleepy in office?
First and foremost, I must say that 7 to 8 hours of sleep is required by all adults. If your total number of sleep hours is less than that, then you must change your sleeping habits. Though I agree that sleeping habit cannot be changed so easily, it is worth a try. You will notice a remarkable difference in your overall energy level and performance.
Do you prioritise your sleep?
It is startling that only 10% of American adults prioritise their sleep over other activities, despite being aware of the fact that sleep is highly important for overall health. As per NATIONAL SLEEP FOUNDATION’S 2018 SLEEP IN AMERICA® POLL, that among U.S. adults with excellent sleep health, nearly 90% say they feel very effective at getting things done each day. Read the full report.
Obesity makes you feel sleepy
This is a no brainer. If you are obese or overweight, you will find it difficult to do physical activities. This will prompt you to find alternatives or to avoid doing them at all, whenever possible. This makes you more obese and worsens the situation. In fact, the more you fight your initial reluctance to get involved in physical activities, the easier it will be for you to overcome your sleepiness.
Slow metabolism behind sleepiness
Well, the real issue that makes you lazy and sleepy is your slow metabolism if you don’t have any sleep related issue. In order to boost your metabolism, you need to understand why your metabolism is slow.
Constipation
Are your bowel movements not regular or do you feel constipated often? This is one of the most neglected digestive problems. Constipation is the root cause of more than 15 diseases and obesity is one of them. When your digestive system is not able to digest food properly, the undigested food gets deposited in your colon. Initially, it results in bloating and flatulence, but later, the deposited food start producing toxins giving rise to many ailments including cardiovascular and heart issues.
Dehydration
Are you not drinking enough water? No matter how busy you are, make sure that you drink 8-10 glasses of water every day. Please note that you feel thirsty when your body needs water to keep its basic functions working. Dehydration starts much earlier. So, do not wait for feeling thirsty. Drink water whenever you can.
Sedentary lifestyle
As an IT professional, you cannot change your job profile to keep yourself physically active. However, what you can do is, avoid automated options if you can do certain activities manually such as taking the stairs instead of elevators, cycling to work if time permits or gardening on weekends. These activities will make you more active and healthy.
Hypothyroidism
Thyroid gland regulates many functions of our body, and metabolism is one of them. When your thyroid gland does not produce enough of these hormones, you are referred to as suffering from hypothyroid, which drains your energy, and you feel tired and sleepy.
Ways to combat sleepiness at work
Take a break every ninety minutes. Just take a walk, spend a few minutes with one of your colleagues you haven’t spoken to for weeks. Or simply drink a glass of water by walking to the cafeteria or coffee machine/water dispenser area.
Look away from your computer screen every 15-20 minutes. Simply looking at an object away from your screen will relax your eyes, and you’ll feel less tired than usual.
If you cannot keep awake, then start a conversation and continue it for a few minutes. This will energise you and keep sleepiness at bay.
Take a nap, if you can
Modern work culture encourages achieving end results and timely delivery. This simply means that it often doesn’t matter how you manage your work. If you work smartly, you can definitely save 15 -30 minutes for a power nap, which will boost your performance even more. However, care should be taken that you don’t violate the standard work ethics at your workplace by managing your power nap smartly.
Long-term solution to overcome sleepiness
As already mentioned above that slow metabolism, obesity and lack of physical activities are the root causes of fatigue and sleepiness, if there is no other medical issue. So,we can safely say that taking steps to speed up your metabolism to lose weight is the most effective way to remain alert, active and healthy.
Want to try a metabolism booster?
Why not start with cleansing and detoxing your body first? This will help your body prepare for weight loss. In fact, you’ll start noticing the difference as soon as toxins are flushed out of your body. Though there are many home remedies and methods to detoxify your body, you can try a few options that combine the benefit of home remedies and tested formulas. The Forskolin 250 and Detox Pure combo is one such formula that works wonders for those looking to boost their metabolism and burn fat simultaneously.
The current offer comes with a 60-day money back guarantee and is shipped across the world. Read more about Forskolin.
If you believe that working late until past midnight and getting up early in just 5 hours is a smart way to manage things, then think again. You must be paying a heavy price for it. You don’t realise when sleep deprivation kicks in. However, its symptoms can be noticed in your behaviour, inability to handle difficult situations and unnecessary anger. Lack of sleep is more common than you think. In fact, most people don’t realise that they are suffering from lack of sleep until the situation becomes really serious. We’ll take a look at lack of sleep symptoms and remedies.
Lack of sleep-Symptoms
Do you have difficulty concentrating on work at hand or do you feel tired in the office all day? Once in while, you may feel tired if you party whole night or stay awake for any reason and come to office the next day. However, do not take this tiredness or fatigue lightly if you feel so quite often.
Here are symptoms of lack of sleep
Feeling sleepy or drowsiness all day
Frequent mood swings
Increased anger
Inability to handle difficult or slightly stressful situations
Increased negative emotions such as anxiety and sadness
How to minimise or reverse the effect of sleep deprivation
Avoid stressful situations– It simply means that you must not commit more than you can deliver. Try to finish your work before the actual deadline to avoid any last-minute rush or stress.
Do not keep your cell phone in your bedroom– It has been proven that waves emitted from cellphones interfere with our sleep waves. Though some people remain unaffected by keeping their phone in their bedrooms, others start suffering from lack of sleep. Keep your phone away while you are sleeping.
Waiting is better than rushing– Always try to reach your workplace before time. This will be less stressful as waiting is easier and less stressful than rushing.
Take power naps– 15-20 minutes of power naps at your workplace can work wonders for you. Though at most workplaces, a 15-20 minute nap should not be a problem, make sure that you manage it tactfully i.e without causing any harm to your job. You can often work more effectively after taking a nap, than working in a drowsy state.
Take coffee when you really need it– Caffeine will help you fight sleepiness effectively, so make sure that you take coffee when you really need something to maintain your alertness. Also, do not consume caffeine late in the evening as it may interfere with your night sleep patterns.
Sleep music
Do you remember lullabies your grandmother sung to you to make you fall asleep? While those are meant to make a child sleep, somewhat similar is the purpose of sleep music, which is fast catching on. It has been scientifically proven that music with a rhythm of about 60 beats a minute helps people fall asleep. Essentially, this type of music slows your heart rate, lowers your blood pressure and relaxes your muscles. These are the pre-conditions for sound sleep. The effect of sleep music help many people sleep quickly and for a long duration.
Sleep meditation
Those who want to get to the root of the problem by going the extra mile, may try sleep meditation or Yoga Nidra. Many people believe that sleep meditation and deep sleep are the same. They are different. During deep sleep, your consciousness is suspended, while during sleep mediation you are completely relaxed, but your conscious mind is at work. Practising this technique will help you achieve natural sleep effortlessly.
