Health News

If you can't sleep: Don't worry about sleeping, try to stay awake

Sleep is determined by morning routine

The best rule for a good sleep is to keep the mind calm. However, when you are unable to sleep, it becomes a bit difficult to keep the mind calm. Especially when this is happening continuously. However, there are some science-based non-traditional methods too, which if adopted, can help you sleep easily.

These five ways can give you relief from sleep problems. 

Do not try to sleep
According to Deirdre Conroy, a sleep psychologist at the University of Michigan in the US, worry and anxiety about sleep prevents a person from sleeping. On the contrary, if a person lying in bed tries to stay awake the whole night, then at one point you will suddenly feel sleepy and fall asleep.

A little worry is also necessary
If you try to avoid worries in an attempt to sleep well, then these will bother you even more. In such a situation, avoid problems a few hours before sleeping but if you think about it, it will be beneficial. Take 15 minutes and write down your worries of the day on a piece of paper.

Make morning better
Morning routine has the biggest impact on sleep. Wake up at a fixed time in the morning and first go out in the sunlight. This will set the biological clock. This will also decide the time to sleep at night.

Think about nature
Natural sounds and darkness are two important elements necessary for sleep. According to Jeffrey Dermer, sleep medicine physician for the US Olympic weight lifting team, nature reduces stress, BP, heart rate and muscle tension. Think about the last time you looked closely at the stars. Think about the last time you saw a shooting star.

The 4-7-8 Rule for Focus
Focusing on breathing takes you away from worries and brings you to the present moment. The mind becomes calm. For this, follow the 4-7-8 rule. That is, inhale for 4 seconds, then hold it for 7 seconds and then exhale for 8 seconds.

Courtesy: Dainik Bhaskar

 
One in every six people has blood pressure

You can avoid diseases by getting your BP checked regularly

It is making people patients of hypertension. Most of the people suffering from this disease are city dwellers who have bought this disease in the race of modernization. About 17% of the total population in cities and 10% of Indians in villages have this disease. This disease can be prevented only by taking precautions.
Hypertension or high BP is the biggest reason for premature death in the world, but 80% of these people are not even aware of this disease. Due to this, 9.4 million people lose their lives every year. World according to the 2011 report released by the World Health Organization, India brushing at night and cleaning teeth from time to time is necessary do not get treatment from quacks every third person above the age of 25 suffers from this disease. 
The condition of this disease in India is worse because only one third of the people are aware of the disease. Blood pressure is usually shown as a ratio of two numbers. The upper number is called systolic BP and the lower number is called diastolic BP. The normal range of systolic BP is 110 to 139 and the normal range of diastolic BP is between 70 to 89. The number of hypertension patients is increasing rapidly due to the mentality of earning more and more in less time. Especially the youth is very much affected by this. This is the biggest reason for stroke or paralysis. This disease is the main reason for stroke in young people below 40 years of age. This disease can be avoided only by taking precautions this can be avoided.
 
The main cause of hypertension

The main causes of hypertension are excessive consumption of alcohol, not exercising regularly, consuming too much salt in food, smoking and always being stressed. This disease is also caused by excessive obesity, hypertension in family members and diabetes. High or uncontrolled blood pressure causes heart attack, stroke, kidney failure and eye damage.

Prevention can be done with a healthy life style

Hypertension can cause premature death or disability. To avoid this disease, one has to adopt a healthy lifestyle. One has to get up on time, exercise daily and develop the habit of eating a balanced diet. To avoid this, one should check one's BP from time to time. This way, if high blood pressure is detected, it can be controlled in time.

Brushing teeth at night and timely teeth cleaning are must

Don’t visit unqualified dentists for treatment

Who doesn't like shiny teeth, but sometimes we do not pay attention to the health of our teeth. The result of this is that due to the growth of bacteria in the teeth, many kinds of diseases surround us. For this, brush twice a day. Get your teeth cleaned from time to time.
If even then there is pain or a wound forms, then get timely treatment from a dentist. Do not get your teeth treated by a quack. Doing this can be dangerous at times.
The upper layer of the teeth gets worn out if you brush hard. This is the reason why we feel hot and cold. To avoid this, always use a soft brush. Do this for two to three minutes only. Contact a dentist if there is a lot of trouble.
In common parlance, it is called tooth cavity, whereas this there is bacteria.
This causes cavities and food gets stuck. Then pain starts. Sometimes swelling also starts. In such a situation, root canal is done.
It is a myth that teeth get worn out due to cleaning. Teeth do not get worn out due to cleaning. Bacteria accumulate in the layer of teeth. This bacteria slowly damages the teeth. During cleaning, the good layer of teeth is not worn out. Therefore, teeth should be cleaned every six months to one year. 

Keep these things in mind-
• Brush twice
• Use a soft brush only
• Eat calcium rich foods
• Take care of protein 
Courtesy: Dainik Jagran