Have a Good Night’s Sleep

Your energy levels at waking hours generally depend on how well you sleep at night. Sleep deprivation or insomnia creates difficulties in your daily routine. A good sleep is essential for peaceful mind and proper functioning of the body. For this, you just need to have a sleep schedule and bedtime habits which will make an enormous difference to the quality of your rest. Some useful tips on how to get good sleep will help you to be more productive and full   of energy at working hours. Six to eight hours per night is considered to be the optimum amount of sleep for most adults, and too much or too little can have adverse effects on your health. Sleep deprivation can have serious effects on your health.

The most important strategy for achieving good sleep is getting back in sync with your body’s natural sleep and wake cycle. You should maintain a regular sleep schedule like going to bed and getting up at the same time each day. In this way, you will feel much more re-energized .Consistency is imperative to have a pleasing sleep.

In order to have a good sleep, you should go to bed at the same time every night. You can choose a time when you usually feel tired. On weekends, it may be tempting to stay up and have fun till late night. But try not to break your sleeping routine. If you are getting enough sleep, you should wake up without an alarm. If you make a regular effort to relax before bed, you will sleep easier and more deeply. Also, keep noise down if you can’t avoid or eliminate noise like barking dogs, traffic, or other people in your household.

Further, the temperature of your bedroom also affects sleep. A bedroom that is too hot or too cold can interfere with quality sleep and acts as a disturbing factor. You should have enough space on bed to stretch and turn comfortably. Invest in a new mattress or a try a new pillow if you wake up with backache. Choose different levels of mattress firmness and pillows that provide more support and comfort. You can even relax yourself by reading a book or magazine in a dim light, taking a warm bath, listening to soft music or doing your favorite hobby.

Eating habits and exercise play a role in the quality of sleep. Try to make dinnertime earlier in the evening, and avoid high calorie foods .Fatty foods are difficult to digest in a short time period and may keep you up with problem of indigestion. You should be cautious from spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. Alcohol reduces your sleep quality and keeps you awake later in the night. So you must avoid it in the hours before bed. Caffeine too can cause sleep problems; cut down your intake. In addition, you should avoid drinking too many liquids in the evening. Also, green tea benefits include good sleep due to the presence of amino acids.

For more information please visit : Benefits of Green Tea, High Calorie Foods, How to Get Good Sleep 

Potential health benefits of fenugreek

Fenugreek (methi or Greek hay) contains proteins, vitamin C, potassium, niacin and diosgenin. The seeds contain alkaloid trigonelline and choline, essential oil and saponin. Trigonelline has highly toxic action on neuromuscular preparations. Fenugreek seeds also contain fixed and volatile oil, mucilage, and bitter extractive. It is commonly used to treat health disorders in Greece, Italy, Egypt and South Asia. In India and China it has been used to treat asthma, bronchitis, arthritis, improve digestion, skin problems and maintain a healthy metabolism. Fenugreek is helpful to increase libido which in turn reduces the effect of hot flashes before menopause; also increase male potency. The fenugreek seeds are beneficial to induce labor, breast enlargement and reduce menstrual pain.

Methi seeds are used to treat hormonal disorders, lowers blood sugar and cholesterol levels and effective for treatment for diabetes. As it balances the cholesterol level therefore lowers the risk of heart attack. The seeds can be consumed with water or sprinkled on food. Fenugreek is   an herbal cure for skin inflammation .You can treat your skin problems like boils, burns, eczema by applying a mixture of fenugreek powder with warm water. Since it contains a lot of mucilage, seeds help to provide relieve against heartburn or acid reflux. Further, the fenugreek herb helps to reduce fever along with lemon and honey.

Fenugreek is a natural remedy to ease child birth for pregnant women since it stimulates uterine contractions.However; one should use this remedy with precaution after consulting a doctor. Also it is founded by researchers that fenugreek herb increases the milk production in lactating women. Fenugreek leaves are beneficial in the treatment of dysentery and diarrhea. They are rich in iron and prevent anemia; heal mouth ulcers. Fenugreek tea is useful in treating leucorrhoea. The seeds can be used to remove dandruff by soaking them overnight. In addition, a paste of leaves can be applied to face to treat pimples, blackheads, wrinkles and dryness. So start using fenugreek seeds and leaves in your daily food.

Green chilli-hot and spicy with health benefits

We all are familiar with the intense bitterness and heat green chilies produce after consumption.However, many of us don’t know that green, hot and spicy chili has health benefits too. It is rich in vitamin A and C, good source of potassium and iron and is low in calories. The amount of burn produced by consuming green chili helps in digestion as a chemical called capsaicin helps in dissolving blood clots and improve digestion. Chili pepper is able to burn fat and reduces weight. Green chilies contain vitamin A which is an important antioxidant and helps to prevent free radicals. Also it is essential for good eyesight, skin and mucous membranes. It has a positive effect on bones and teeth including beneficial in avoiding lung and stomach cancers. Green chilies help to delay skin ageing and are important for prevention of cold and cough.

Therefore, apart from just adding taste to the food, green chilies have a lot of health advantages. But if you are suffering from stomach ulcers or burning sensation in heart then stop consuming it.

For more information please visit : benefits of fenugreek, benefits of fenugreek seeds, benefits of green chili