7 Tips For The Better Quality Sleep

What happens to our body and our brain while we’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical and natural health, quality of life, and safety. In children and teens, sleep also helps support growth and development. Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, natural health and full of energy all day long.
Quality sleep1. Sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote quality sleep at night. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.

2. A bedtime ritual
Do the same things each night to tell your body it’s time to wind down. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote quality sleep by easing the transition between wakefulness and drowsiness.

3. Don’t go to bed full or hungry
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. And avoid caffeine, cigarettes and excessive alcohol for about four hours before going to bed.

4. Make the bedroom comfortable
Create a room that’s ideal for sleeping, quiet, dark and the right temperature, around 65° F or 18° C with adequate ventilation. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to either nod off or be romantic.

5. Can,t sleep
If you can’t sleep, go into another room and do something relaxing until you feel tired.

6. Exercise Early
Exercise can help you fall asleep faster and sleep more soundly—as long as it’s done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you’re trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day to get a better night quality sleep.

7. Quantity
If sleep has plunged to the bottom of your to-do list, you’re not alone, the average American logs only six hours and 40 minutes. How much sleep is enough to get a quality sleep? While sleep requirements vary slightly from person to person, here is the list avarege sleep needs by age :

Average Sleep Needs by Age

Newborn to 2 months old         12 – 18 hrs

3 months to 1 year old              14 – 15 hrs

1 to 3 years old                        12 – 14 hrs

3 to 5 years old                        11 – 13 hrs

5 to 12 years old                       10 – 11 hrs

12 to 18 years old                    8.5 – 10 hrs

Adults (18+)                            7.5 – 9 hrs

Its better to spend the one-third of our lives for sleeping, for get energetic and successful the other two-thirds of our lives can be.

Living Without Plastic

say no to plasticPlastic is by far the most ingenious innovation. Since plastic was created more than a century ago, we have become dependent on it for its convenience, innovation and function. We go to the corner shop for provisions, or to a bakery or to the supermarket and conveniently bring back our things in a plastic bag which is lightweight and so convenient.
But do you know, more than 500 billion plastic bags are distributed every year. Plastics are made from polyethylene, petroleum products, except a few forms which are made from resins. Plastics can be moulded in different forms mainly because of their molecular structure. Plastic can take up to 1,000 years to biodegrade in landfills that emit harmful to the environment. You saw plastic hanging on walls, on trees. And it destroys our environment. No trees or plants will grow where plastic is in the ground. Many of these plastic bags, either accidently or carelessly, enter our waterways. An estimated 46,000 pieces of plastic occupy each square mile of ocean, where they pose a potential hazard to wildlife if ingested. At least two thirds of the world’s fish stocks are suffering from plastic ingestion.
There is an urgent need to educate society on the ill effects of plastic so that progressively we can reduce its usage and learn to use alternative products which are eco-friendly. Living without plastic wrap is quite easy and a smart, environmental, and healthy decision. Meanwhile, here are a couple of things you can do to help:

say no to plastic1. Recycle your plastic bags.                                                                                                                                                                If you do end up using plastic bags now and then, be sure to recycle them. Many grocery stores now collect plastic bags for recycling. If yours doesn’t, check with your community recycling program to learn how to recycle plastic bags in your area.

2. Switch to reusable shopping bags and containers
Reusable shopping bags made from renewable materials conserve resources by replacing paper and plastic bags. Reusable bags are convenient and come in a variety of sizes, styles and materials. Containers by Tupperware, Glad or Pyrex are a great way to store leftover food. Pyrex glass containers are safer and healthier for use in the microwave, freezer or oven.

By saying NO to plastic bags you reduce the need to produce them and therefore prevent them accidently making their way into our environment.

Get More Chlorophyll In Your Diet

Chlorophyll is a photoreceptor compound found in all green plants, it gives color to the leaves and stems of plants and is required for photosynthesis to convert sunlight into energy. It is more abundant in some green plants than in others. You can find chlorophyll in  asparagus, bell peppers, broccoli, Brussels sprouts, green cabbage, collard greens, green beans, green peas, kale, leeks, lettuce (especially those that are dark in color), green olives, parsley, sea vegetables, spinach, Swiss chard, turnip greens, and wheatgrass.

chlorophyllChlorophyll has the potential to help decrease the damage to DNA by carcinogenic substances and toxins. Consuming chlorophyll every day benefits your antioxidant levels, your immune system and your detoxification. Early stage research is currently being conducted on the use of chlorophyll in the prevention of various cancers, including liver, skin, and colon cancers. Chlorophyll can also be purchased as a supplement, but you must be be sure you are getting a quality product. Liquid chlorophyll supplements have been altered chemically to make the chlorophyll water soluble and they may not have the same benefits to your health as natural chlorophyll found in plants and vegetables.

Here are four ideas for consuming more chlorophyll:

1. Consider a chlorophyll supplement.

If you are at risk of cancer or are exposed to many toxins, or you do not consume many chlorophyll-rich vegetables, you might consider taking a chlorophyll supplement. They are available in liquid or pill form from health food stores and online. Some wheatgrass juicing information sites also sell chlorophyll or wheatgrass supplements.

2. Juice wheatgrass.

Wheatgrass is a potent and safe source of chlorophyll. It can be juiced using only a masticating juicer. Wheatgrass is easily grown at home and harvested at your leisure for juicing. Only small amounts of the juice are consumed at a time, and juicing aficionados swear by its power to improve health and vitality. For more wheatgrass juicing information, look for websites or books dedicated to this topic.

3. Incorporate chlorophyll-rich vegetables into your fruit juices.

If you dont like the taste of pure vegetable juices, try adding small amounts of chlorophyll-rich vegetables to your fresh fruit juices. Spinach and kale are delicious when combined with apple juice (and, optionally, a small amount of ginger). Parsley is easily added to many juices, including melon juice. Cabbage juice can be combined with citrus or apple juices. Leeks contribute a spicy kick to any fruit or vegetable juice.

4. Add raw vegetables to your favorite recipes.

Many raw, chlorophyll-rich vegetables are easily incorporated into delicious recipes. Kale can be transformed into a delightful salad when combined with garbanzo beans, chopped apple, garlic and lime juice. A bed of raw spinach can be topped with a broiled filet of salmon. Raw broccoli can become a salad when combined with warm brown rice, olive oil and balsamic vinegar.

What is The Traditional Herbalism

herbalismMore than 60.000 years ago, humans have been using herbs in medicine. Some experts even believe herbs were being used for medical purposes long before the first homo sapiens walked the earth. Herbal medicine or herbalism is the science and art of using diet, lifestyle, and herbal therapies to create wellness. Today, statistics from the World Health Organisation show that 80% of the third world still use traditional herbalism as their main method of healthcare. Herbalism modalities include Traditional Western Herbalism, Native American Medicine, Ayurveda, and Traditional Chinese Medicine as well as the traditional or folk medicine of other indigenous groups.
Still according to the World Health Organization (WHO), herbalism is the use of crude plant material such as leaves, flowers, fruit, seed, stems, wood, bark, roots, rhizomes or other plant parts, which may be entire, fragmented or powdered. Herbal remedies or herbalism have a cumulative effect and work slowly over time to restore balance, and others are indicated for short-term treatment of acute symptoms. When compared to the pharmaceutical drugs, herbal remedies prepared from the whole plant have relatively few side effects. This is due to the complex chemistry and synergistic action of the full range of phytochemicals present in the whole plant, and the relatively lower concentrations.
herbalismBecause of the long tradition of using botanicals to promote health, the use of herbs is well established and widely acknowledged to be safe and effective. Herbalism blurs the line between foods and medicines – a line that, in many cultures, was never drawn in the first place. Using herbs and spices that have disease-preventive effect in foods is one of the best ways to take advantage of their healing power. For example, it appears that the daily use of the spice turmeric in curry dishes is one reason elderly people in India have one of the lowest rates of Alzheimer’s disease in the world.
Herbalism is the medicine of belonging, the direct experience of the whole healing the part. Our world blesses us with herbs, with leaves of life. In the face of humanities blind abuse and rape of nature, we discover remedies that can help us survive the impact of our species mistakes. If our world is sick and poisoned then so are we. If the forests are being destroyed, then we die a little with each felling. Every whale that is respected and let live, blesses us. Each river cleaned and renewed, flows through our veins and renews us. Humanity is facing the realities of a shared planet. This may take the form of a drought caused by the green house effect, pollution induced birth defects or the purgatory of human overpopulation. On the other hand it may be the dawning recognition that the intimate embrace of our world is a healing force moving humanity towards a transformation of our relationship with the earth, ourselves and each other.

Natural Treatments For Stopping Constipation

Constipation is possibly probably the most common intestinal disorders effecting greater than a million within the US alone. The good thing is that compared to other conditions, constipation is definitely curable with the proper diet by carrying out a correct diet pattern. For prolonged constipation you will find many laxatives and natural constipation pills that may be introduced via a online pharmacy even physician. In the following paragraphs we will take a look at some natural treatments for stopping constipation.

constipation1.) Less Meat, More Vegetables: Among the simplest methods for getting the body back in line would be to reduce the consumption of meat changing it with vegetables eco-friendly leafy veggies more specifically. Eco-friendly leafy veggies have a big fiber content that may easily assist you to relieve constipation. Parsley, turnips, olives, soybeans really should work great.

2.) Drink lots of Water: One of the leading factors accountable for constipation is the possible lack of water in your body. Consuming immeasureable water at anyone point and never consuming anything later on isn’t the solution. Turn it into a habit to consume water regularly through-the day. Have a note in your work desk or anywhere that you simply frequent that reminds you to definitely stay hydrated. Keep in mind that fizzy drinks, coffee or tea isn’t a alternative for water.

3.) Consume a lot of Fruits: Among the primary reasons for constipation is the possible lack of fiber within the food we intake. This is often easily paid out with the addition of fruits for your diet every day. Fruits contain lots of fiber together with sterilized water and are simple to digest. The very best fruits that will help relieve constipation include apples, bananas, papayas, avocados, pineapples, apples, mangos, figs and grapes. Include generous portions of at-least a couple of of those fruits in what you eat.

4.) Avoid Junk Meals & Milk Products: Try to completely avoid processed meals/junk meals and lower your consumption of milk products. Including milk, butter, cheese and all sorts of other body fat wealthy milk products.

5.) Eat Dry Fruits: Walnuts, dried apricots, dates, raisins, prunes and walnuts are fantastic causes of fiber and therefore are scrumptious to consume too. Each one of these dry fruits are often available for sale. Just make certain that you don’t overstuff yourself because these dry fruits have lots of calories.

6.) Juice Up: A terrific way to stay well hydrated and obtain essential nutrition and minerals simultaneously would be to drink natural fruit drinks. If you do not curently have one, obtain a juicing machine and try to organize the juice at your house . and never use any packed drinks. If you’re not as much as that, attempt to buy readymade organic juices and never those constructed of concentrate. The best juices to alleviate constipation include prune juice, apple-pear juice and juice of asparagus.

7.) Herbal treatments: You will find many easily available herbal treatments on the market that may work miracles for individuals struggling with constipation. Including psyllium husks, linseed that is also called flax, senna and rhubarb. Many of these contain lots of fiber and essential essential fatty acids. They are able to help relieve constipation as well as harmful toxins in the bowel. Just make certain to stay well hydrated in-situation you use these herbal treatments to allow them to work.

8.) Try Yoga: Yoga has numerous poses which have particularly been devised to alleviate bodily gases and constipation. These exercises are simple to learn can be achieved in the comfort of your house.

herbal treatmentsIn summary what you ought to escape constipation is the kitchen connoisseur with diet wealthy in fiber, intake of food at scheduled occasions, consuming plenty of water & fresh fruit juice, reducing unhealthy foods consumption and lastly decrease in use of meat and milk products.