Sleep Healthy: Be Healthy

“Early to bed and early to rise makes man healthy and wise” is the oldest saying which is very true. The secret of good health is having good food with good sleep. Follow this mantra in life and you will be the happiest person in the world. An individual who enjoy good sleep is always happy and energetic. Bad sleep usually results in dullness and frustration.

Improper sleep always leads to lack of concentration and in turn results in poor performances. The sleeping disorder is referred as ’Insomnia’. It literally means lack of sleep. Actually this term indicates a relative instability to sleep that comprises of difficulty in falling asleep, early awakening or wakening anytime in between of the sleep. The combination of all this quetch or any of one characteristic indicates that the individual is suffering from insomnia. People don’t take it seriously as the side effects are not visible but they destruct your health very badly.

Insomnia doesn’t kill you but yes, it ruins your health and life. Sleep is a state in which body acquires complete rest that is very much essential to the body. It is the indispensable condition to the recuperation of energy. The body gets rid off from all the tensions and gets up fresh in the morning. Sleep is aptly called as “ointment of hurt minds and the most cheering restorative of tired bodies”. Albeit difficulty in staying sleep is the most common types of insomnia but the single symptom that most frequently marks the onset of insomnia is the trouble in falling asleep. There are more symptoms for insomnia like:

• Dramatic changes in the duration and quality of sleep.
• Persistent changes in sleeping patterns.
• Memory loss
• Lack of concentration
• Emotional instability
• Loss of coordination
• Confused behavior

Usually insomnia is caused by tension, worries, over work and excitement. Many times suppressed emotions of resentment, anger and bitterness are also reasons for insomnia.  Over eating at night, excessive intake of sweets, tea or coffee and dozing off to bed with empty tummy are also causes of insomnia. Smoking is the major culprit that keeps you away from good sleep. Some external factors like noise pollution, over crowding or poor bed can also be the reason for insomnia.

Ninety person of mass find sleeping pills as the solution to the insomnia. But there immense side effects of sleeping pills that comprises of indigestion, skin rashes, lowered resistance to infection, blood pressure, kidney trouble, liver problems and over all mental confusion.

All this can be avoided and the best solution is diet. Diet has proved an important factor in curing insomnia. Researches have shown that individuals suffering from insomnia have the deficiency of B complex vitamins, vitamin C and D, calcium, magnesium and zinc. All of these nutrients have to be present in adequate amount in order for the sleep mechanism to function efficiently.

A well balanced diet with some simple modification in the eating pattern will be very much beneficial in the treatment of insomnia. Food is the most important requirement of the body and brain. Our brain needs healthy food to stay calm and tension free. But we usually don’t follow the good habits. Bad habits die hard and good habits are very hard to practice. But as it is said good habits always reap sweet fruits. So, it is not too late to adapt some good habits that will keep you healthy and will give sound sleep.

I know there are many quest swimming in your pool in regards with diet. Like the food that should be avoided and the food that should be consumed in order to get good sleep. Well, nothing to worry for that we are here to provide the solutions.  Here is the diet chart that will defeat your insomnia.

The individuals will have to follow an all fruit diet for three to five days. All the three meals should consist of fresh fruits and consumed at an interval of five hours. Once you are done with this three to five days session then you can adapt a well balanced diet.

• On waking up:

Drink a glass of lukewarm water with a half squeezed fresh lemon and a tablespoonful of honey.

• Breakfast:

Eat fresh fruit with a glass of milk. You can sweeten the milk with a spoon of honey and nuts, preferably almond.

• Lunch:

Consume a bowl of freshly prepared steamed vegetables with two to three whole wheat chapattis and a glass of buttermilk.

• Mid afternoon:

You may have a glass of fresh fruit juice or vegetable juice preferably lettuce.

• Dinner:

A good sized raw vegetable salad and sprouts with dressing of lime juice.

• Bedtime:

Sip a glass of milk that is sweetened with honey.

Well there is list of food stuff that you need to avoid strictly, like:

• Tea and coffee
• White flour and products made from white flour.
• Refined food
• Fried food stuff
• Flesh foods
• Canned and preserved food
• Condiments and pickles.

Some simple home remedies will help you in sleeping. Likewise,

• A cup of milk sweeten with honey at bedtime is very much beneficial for good sleep.
• Blend a glassful of celery juice with a tablespoonful of honey and consume it every night for a sound sleep.
• Combine the pulp of ripe banana with crushed fried cumin seeds. Eat this mixture before going to bed.
• Intake of bottle gourd also assures good sleep.
• You can rub the combination of sesame oil with bottle gourd juice which is counted as a very proficient home therapy.
• Even rubbing tablespoonful of curd on your forehead will relieve you from insomnia.
• Add one spoon of honey, half tablespoon aniseed to milk and make herbal tea which is very much beneficial for sleeping disorder.

There are few other measures that help in treating insomnia are:

• Avoid taking meals in the late night which often leads to sleeplessness. Eat your food at least three to four hours before you go to sleep.
• Never consume food while you are emotionally disturbed. If you have your food in depressed mood it leads to gastric troubles.
• And especially, if you are suffering from insomnia then do consume your food when you are in relaxed state.
• Do not drink water half and hour before you eat your food and not even one hour after your meal.
• Eat very slowly and chew your food properly.
• Never eat to full stomach.
• Apart from some dietary measures you can also go for hot fomentation to the spine, hot foot bath or alternate hot and cold bath.
• Adapt some simple exercise that will refresh your body. Easy workout like going on walk, bicycling, swimming or jogging will also be very helpful.
• You can also alternatively keep hot and cold compressor to the back of your head that means at the base of your brain.

I know they are so simple methods which you been avoiding. It is too cold now I suggest grab your quill and doze off soundly.