How to Get rid of Insomnia

You got to bed to have your beauty sleep and after sometime when you glance at your bedside clock and WTH? It's 3 o'clock in the freaking morning, and you are still lying in bed staring at the ceiling. This is 'Insomnia' at its best.

 

Don't start to worry now. It's not a disease at all. Believe me, I've been up until 5 am enough times that you don't even want to know.

Insomnia is just a word referring to, the inability to fall asleep. In fact, sleeplessness. Symptoms are, frequent wake-ups suring night, difficulty of sleeping, rising way too early in the morning and daytime sleepiness.

Insomnia appears in two types. Acute which will only last one or several nights. Chronic which will last months to years.  

Now, lets move on to your action plan.

• Long term Sleep Solutions
  
  
  • Set your Bedtime routine
    
    
    
    Try to stick to a bedtime routine no matter what. Of course, on weekends even. 10:00 pm to 6:00 am is the best time period for your beauty sleep.
    
    
  • Track your sleep
    
    
    
    In order to find solutions for your issue you'll have to record your sleeping period in a day. For this, smartphone apps including Zeo, YawnLog and more will assist you. At the meantime, keep track of the moods you are putting throughout the day. This will help you identify why you can't tame the beast 'insomnia'.
    
    
  • Arrange the bed properly
    
    
    
    Make it a habit not to study, eat or work on the bed. Bed is only for sleep.
    Choose a nice, cozy mattress which pleases you. And keep your bedroom dark and cool. It promotes a restful sleep.
    
    
  • Be a teetotaler
    
    
    
    Smokers and alcoholics commonly exhibit symptoms of insomnia. Need another reason to quit smoking and drinking?
    
    
  • Consult a Doctor
    
    
    
    If you tried anything and everything, yet no sign of a good night sleep, now it's time for you to consult a doc. Your doctor will help you with getting medications to get a beauty sleep.
  
  
• Short term Sleep Solutions
  
  
  • Move it!
    
    
    
    Exercise makes you fit. Aerobic activities play a great role in order to improve insomniac's sleep quality. Exercise at least 2 hours before getting to bed. Results will definitely be satisfactory.
     
  • Have fresh air
    
    
    
    Go outside and expose yourself to natural light during day. That will balance melatonin level, which will assist you sleep later (in fact, at night).
    
    
  • Try Sleep-friendly Food
    
    
    
    Foods containing Magnesium, Almond, Nuts, Spinach and other greenery food will assist you take a good night sleep.
    
    
  • Keep calm
    
    
    
    When you come home after work, don't forget to have a relaxation tea with your loved ones.
    It's better to meditate before going to sleep because it calm your mind waves.
    
    
  • Avoid Jumbo Meals before bed
    
    
    
    Pre-bedtime meals should be light enough for your stomach to digest. For better results, after dinner remain awake for at least two hours.
     
  • Never use brain before bed
    
    
    
    Avoid reading complex, mind-storming materials, watching TV shows or movies, working hard on a project, or think too hard - about anything, before bedtime. Turn off lights, screens and get ready to rest your body and soul.

• Instant Sleep Solutions
  
  
  • Don't force to sleep
    
    
    
    It's true that it suck when it is past 2 am and you couldn't even have a wink. Jumping in to bed when yo don't feel like sleeping is just not right. If you couldn't drift off to your dreamland within 30 minutes, jump off the bed and do some relaxation activity again until you are sleepy enough.
    
    
  • Mute the Disturbances
    
    
    
    If the next door dog is barking all night long or if you are in the middle of a busy street, cover up the noises by turning your relaxation music lullabies on, or putting your bedside fan on.
    
    
  • Have a hot bath
    
    
    
    Step into your hot bath tub for about 20 minutes and move into your cool room. The immediate difference of temperature will make your body drowsy and you'll fall asleep in no time.
    
    
  • Take a glass of hot milk
    
    
    
    It's said by experience that some hot milk can lull us to sleep out of the blue.
    
    
  • Imagine yourself in the dreamland
    
    
    
    While breathing deeply, and relaxing yourself, visualize yourself drifting to your imaginary dream world. Close your eyes and go with the flow of your sweet dreams.
    
    GOOD NIGHT! and DON'T LET BED BUGS EAT YA!
    

How to Fight Migraine

Migraine refers to a severe headaches which will appear periodically. 
Common symptoms of migraine are, blurry vision, vomiting, photo phobia (Light Sensitivity), sono phobia ( Sound Sensitivity), dizziness, nausea etc. Rarely some may come in to a state of unconsciousness.  

There are so many ways to reduce Migraine. So, it's better if you get to know them. Because, there's no way to hide from a Migraine, but to fight it.

•  Drink more water
  
  
  
  We'll start easy. Drinking water calm your body and freshens it. Drinking more water doesn't mean the way you used to drink. One glass for each half an hour, will do the magic.
  
  When you feel a migraine coming on, take a full glass of water. It will stop migraine in its tracks.
  
  
• Eat Regularly
  
  
  
  Don't miss, not even a single meal. Eat at the correct time. And, take a snack with you where ever you're going to satisfy instant hungers.
  
  Eating regularly will reduce blood pressure. For people who fast periodically for religious reasons will have to take preventive medications.
  
  
• Biofeedback and Muscle Relaxation
  
  
  
  It's not good to use most of migraine medications for children and pregnant women. So, using biofeedback and muscle relaxation techniques may be helpful.
  
  A whole body massage can do miracles. Because, migraine may come from stress. So, massage is an A-Lister for stress-killing.
  
  
• Exercise Regularly
  
  
  
  Staying active can help you. When you're in middle of migraine attack, it may seem quite foolish to suggest to go to gym. But, that's certainly not. Researches say that some people could go out for a jog and avoid migraine altogether, because it relaxes the mind and body. And also it relieves stress. For that, aerobic exercises play a major role. However, being physically active will help you fight migraine.
  
  
• Rest
  
  
  
  When you feel a coming on migraine, take some time to relieve your mind. apply a balm and rub your temples smoothly. Whatever seems to calm you down, do that!
  
  
• Take a long shower
  
  
  
  Many people feel hot and cloudy when they are in the middle of migraine. So, making the feelings opposite will do some trick. Take a long shower or warm your body in the bathtub while cooling your head with an ice pack. These simple tricks will reduce some of the pain.
  
  
• Consult a Doctor
  
  
  
  As always, the far better source for advising on treating your migraine is your own Migraine Specialist. First try to fight migraine with the recommendations above. But, you should begin no medications or supplements without first checking with your physician.
  
  
• Herbs and Supplements
  
  You must be choosy considering following steps. If the patient is a child or a pregnant lady, these steps must be taken after consulting a doctor.
  
  
  
  • Riboflavin (Vitamin B2)
    
    
    
    Taking Vitamin B2 will reduce the frequency of migraine attacks. Although this is safe, high dosage may develop diarrhea.
    
    
  • Magnesium
    
    
    
    Mg helps relaxing your blood vessels and will relieve your body even
    
    
  • Fever few
    
    
    
    Fever few is said to be the most efficacious herbal to fight headaches. However, over usage can cause side effects
    
    
  • Fish oil
    
    
    
    Fish oil supplements are available as capsules, soft gels, liquids, tablets etc. You can obtain fish oil by eating fish including:
    
    • Mackerel 
    • Salmon
    • Tuna
    • Mullet
    • Bluefish 
    
    Fish oil helps you to reduce inflammation, blood clotting and lowers blood pressure.
    
    
  • Ginger
    
    
    
    This spice is quite famous for being friendly to upset-stomachs. Ginger is believed for its ability to stimulate muscle contractions and control inflammation.
    
    
• Meditation
  
  
  
  A quiet meditation practice will certainly give your mind a boost. It's a way of reaping benefits of stress-reducing.
  
  So that, meditation can be used to ease the pain of migraine too.
  

How to Maintain a Healthy Diet

If you take some time to look around you, you would see many people of serious illnesses. They would give anything for living a single day sick-free. It's natural. You realize everything, after they are gone.
But, I believe you have taken a good choice to go along with a healthy diet in order to stay healthy.

To maintain a healthy diet, Follow these recommendations:

• Drink water. More water.
  
  
  
  Let's start off easy. Humans should drink a liter or more water per day. Water is the best cure for everything. It keeps your body at correct temperature and makes you feel cool. You'll be healthier enough without sweating.
  
  Water clears your skin, controls your eating, help your kidneys. Just give it some try. I bet the results will be ultra-satisfactory.
  
  
• Don't miss your breakfast
  
  
  
  Be sure to take time to eat the most important meal of the day. A light but healthy breakfast will energize you whole day. Eat a brain boosting breakfast to energize yourself and improve your alertness. Because breakfast foods can either boost or squander you brain power.
  
  
• Eat well at every meal
  
  
  
  Once you establish a steady eating pattern, your body will feel more comfortable. Eat more vegetables and fruits. That's the best thing to do.
  
  But, not all fats are bad for you. Oily fish like salmon and avocados, olive oil contains good fat which is essential for you.
  
  
• Eat at the correct times
  
  
  
  Take your evening meal around 5pm and 8pm. It'll make easy for your body to digest food.
  
  Avoid taking snacks at late night. They will fill you with extra calories. But, if your are used that, stick to eat seed, fruits and vegetables. But, controlling what's going to your stomach is up to you. You, yourself have to manage it.
  
  
• Your meatless eating pattern
  
  
  
  Considering our talk so far, meat hasn't played pretty much of a role. It's better being vegetarian. It will reduce excess calories and will add lots and lots of vitamins and minerals. And also add high-fiber food to your diet. It will control cholesterol, blood-sugar level and do some miracles even.
  
  
• Avoid Processed Food
  
  
  
  Always try to produce food inside your home. It's healthier and even makes you feel better.
  
  But, there comes a time when you really have to buy processed food. Make sure you read the labels and watch for added bad stuff: salt, sugar and fat. If they are in high amounts, Avoid them!