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Showing posts with label Alcohol. Show all posts
Showing posts with label Alcohol. Show all posts

Sleepless Nights?: 7 Tips for Your Sound Sleep

Sleepless nights: 7 tips for your sound sleep

                           Sleep is essential for good performance, mood, concentration, proper safety, and health. It is an important part of the triad of a healthy life (the other two are diet and exercise). Good sleep patterns can dramatically improve your work performance, creativity, and mood. Sleep deprivation can make you more irritable, anxious, or depressed.


                        Lack of proper sleep is a common complaint. Inadequate sleep is one of the major modern-day problems. There can be an inability to fall asleep. Another problem is the inability to get back to sleep once you get up in the night for a bathroom visit. Fragmented sleep is another problem especially in the elderly.           


                        The inability to sleep properly is one of the causes of daytime sleepiness or somnolence. It decreases concentration power. It is also a major cause of accidents. If you do not get proper sleep then the possibility of workplace & driving accidents increases substantially.

                            What are the causes of Insomnia?

                                Many people have to work in night shifts. In many industries, people work during the night. Their sleep pattern is disturbed.  Others watch movies on mobile phones or in movie theatres in late-night shows. Constantly glaring at your smartphones stimulates your brain. This in turn makes it difficult for you to fall asleep. The basic cause of insomnia is the discovery of light bulbs. Its bright light stimulates the brain and makes it difficult for you to fall asleep.


                                Anxiety, stress, and depression are other major causes of chronic sleep deprivation.

Baby Sleeping comfortably

How to get proper sleep? 7 Simple & Easy Tips For You.

1 Keeping your room dark is a good start.

                             Bright lights too close to bedtime can make it difficult to fall asleep. Darkness signals the biological clock that it is the time to unwind. Don’t use mobile phones before you go to sleep. The bright light will stimulate your brain.  Don’t use your Smartphone after 8 pm. If you have developed the bad habit of checking your Emails every few minutes then stop.
Keep a fixed time once or twice a day preferably in afternoons for this work. Similarly, you should not keep checking messages on Facebook and other social media frequently especially late at night. You can avoid that. Many students play fast-paced computer games at night. That you can avoid.

2 Reduce Alcohol Intake. 

You may think that consuming alcohol makes you sleep better. It is a misconception. It reduces the quality of sleep. It decreases deep sleep. It reduces REM sleep. It produces increased daytime sleepiness.

3 Start Physical Exercise.

If you do a good amount of physical exercise then you can sleep better. You get tired and your body needs sleep to rejuvenate. After getting up in the morning try to go for a 30 minutes walk. You can do aerobic workouts or join a gym.

4 Try Mindfulness.

Mindfulness helps you to sleep better. It even improves sleep quality by producing more alpha waves in the brain. Mindfulness produces alpha waves in the brain. Alpha waves are slower in frequency. They make your mind and body relaxed.  It’s easier for you to get good sleep after 10 minutes of mindfulness.

5 Avoid drinking Coffee

You can avoid coffee and other caffeine drinks at night. Coffee stimulates the brain and makes it difficult for you to fall asleep. Some foods that contain tryptophan can promote good sleep. These foods release serotonin and help you to relax and get a good sleep. A bowl of oats with warm milk can do the trick. Almonds and walnuts are also rich in melatonin which regulates the sleep cycle.

6 Don’t do heavy exercise at night

You should avoid doing heavy exercise at night before going to sleep. Some people have a habit of going to the gym at night. Even a brisk walk at night can disturb you from falling asleep. A gentle walk after dinner can be helpful. Similarly, avoid sleeping in the afternoon for more than 30 minutes if you have difficulty falling asleep at night. The temperature of the room also can affect your sleep quality. You may find it difficult to sleep properly if the temperature is too high or cold.

7 Your State of Mind

Anxiety and Stress; Anxiety and stress can be the cause of chronic sleep deprivation. Depression can be an underlying cause. Don't take worries about your office home. If you have some problems talk to your friends and relatives. If this is not working try to seek professional help. You can consult your doctor or a psychiatrist. Psychotherapy does help in reducing stress.


Dr Nishikant Sharma MD FACP
Author: Dr. Nishikant Sharma MD FACP(USA)

Medical Writer & Content Creator

Specialist Internal Medicine./ Diabetes

He is an advocate of preventive and affordable medical care.

He has done a Content writing course from The University of California Davis (USA).







4 Excellent Ways to Boost Your Testosterone Levels Naturally

4 Excellent Ways to Boost Your Testosterone Levels 

Naturally 

                                Testosterone is an important male sex hormone. As a person's age increases its levels decrease. In the young age group, its levels may be low because of various reasons.
  • Decreased Libido,
  • Less Sexual Drive
  • Increased Tiredness and Weakness.
  • Infertility
  • Loss of hairs
  • Loss of Muscle Mass
  • Increase in Breast size in Males
  • Increase in Abdominal Fat
  • Decrease In Confidence & depression
                         In Males below the age of 30, the Testosterone hormones can decrease because of various causes. This can be debilitating and frustrating for them. With increasing age, the levels decrease. However, you need not worry. The good news is there are excellent natural ways to increase testosterone levels. In this article, I have described ways to increase testosterone levels naturally.
                         The normal range of Testosterone levels can be between 264 to 916 ng/dl. It peaks around the age of 20 years and then starts to decline.

Symptoms of low testosterone levels:


 Following  are the Causes of Low Testosterone Levels

  • Injury or Tumors of Testis
  • Cirrhosis of Liver Or Damage to Liver
  • Testis torsion Or Decrease in blood supply to the testis
  • Hemochromatosis or Excessive accumulation of Iron in Body
  • Fatty Liver
    Muscular Body
    Muscular body structure with six-packs.
  • Excess Beer and Alcohol Consumption
  • Obesity and Increase in Abdominal Girth
  • Diabetes

How can You Increase testosterone Levels Naturally?. Here are the 4 Simple and Easy ways;

  1. Eat food rich in proteins. A high amount of Fat in food decreases Testosterone levels. Food rich in protein causes an increase in testosterone levels. Eggs, Chicken breast, legumes, and soybeans are rich sources of Protein. Similarly banana is energy-rich and useful in increasing Testosterone levels. Tuna and Low-fat milk are also good to increase Testosterone levels. Vitamin D is necessary for testosterone production. You should try to get plenty of Sunshine so that your Vitamin D levels are maintained normal. Tuna is rich in Vitamin D which is linked to a longer life and testosterone production. Apart from tuna salmon and sardines are rich in Vitamin D and Proteins.
  1. Avoid beer and other alcoholic drinks. Excessive alcohol consumption increases the chances of Liver damage. In cirrhosis of liver Testosterone levels can decrease up to 90%. Alcohol consumption can lead to a loss of REM sleep which can lead to a decrease in nighttime testosterone levels. High fatty foods can also cause Fatty liver. Fatty liver is a leading cause of Liver Damage. Remember your abdominal girth levels are directly related to Testosterone levels. Greater the abdominal girth the lower will be the testosterone levels.
  1. Do Regular Exercises and physical activities. Exercise boosts testosterone levels. Certain types of exercise increase testosterone levels more than others. Exercise promotes muscle building. The more muscles you have more will be testosterone levels. Resistance training like weight lifting boosts testosterone levels. All types of exercises can increase testosterone levels. Walking or jogging for 30 to 40 minutes 4 to 5 times a week can do the trick.
  1. Reduce Stress. Stress increases cortisol levels. High cortisol levels can decrease testosterone levels. Low testosterone levels can increase stress and depression. This leads to a vicious cycle. Proper 8 hours of sleep is needed for good testosterone levels. Adrenaline, Cortisol, Noradrenaline are the 3 Stress hormones. Inadequate sleep reduces REM sleep and decreases Testosterone levels. Yoga and Mindfulness help in decreasing stress and increasing vitality.     
                                  Testosterone levels can be checked by a simple blood test. The use of external testosterone supplements may be needed if the levels are low. If testosterone levels are normal then there is no need to take external supplements. 
                                    
                                   If You have any queries regarding this subject feel free to contact us. You can drop your comments in the comment box and leave your comments. We will be glad to hear from you
.


Author Dr. Nishikant Sharma MD FACP
 https://www.mindfulnessdrnishikantmd.com/2020/04/covid-19-pandemic-diabetes-3.html
  Author: Dr. Nishikant Sharma  MD     FACP. 




                                   Consultant Internal Medicine Specialist with Special Interest in the field of Diabetes.
Dr Nishikant Sharma MD FACP
Dr Nishikant Sharma MD FACP
         He is also a student at Northwestern University Coursera.
        He is an advocate of Quality Healthcare for all at affordable prices.
        He wants to empower people with scientific knowledge so that they can face diseases successfully with confidence and a positive attitude. 
       Follow us on Twitter @Nishant26718040 
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