Sleeping problems? Thirteen simple tips for sound sleep at night

It is but an absolute necessity for every human being in this world to have rest for a minimum of 7 to 9 hours a day in the form of sleep.  While there might be some deviation in the time spent for sleeping, one cannot ignore the importance of the quality of sleep to provide the desired relief and rejuvenation to the body, both mentally and physically.  The quality of sleep also plays a vital role in determining your activities the next day.  Needless to point out that a poor sleep or a disturbed sleep will make your next day not quite so refreshing one.  Cascading effects of a poor sleep at night might affect your work, level of concentration and the ability to interact with other members in the family and at workplace.

How many of us can say with confidence that we have a complete and sound sleep without any external assistance?  I leave the answer to the concerned individuals.  In this fast-paced world where man runs ahead of time chasing the shadow, it is definitely a bliss to have a sound sleep at night. 

How can a person get a good and sound sleep at night?

The following tips might be of help to people suffering from sleep disorders.

One can follow the basic sleeping rituals to have a sound sleep at night.  These rituals include :

• A warm bath before going to sleep;
• Reading a book for a few minutes in bed;
• Listening to soothing music while lying in the bed;
• Use bedroom only for sleeping and ensure that TV is not placed in the bedroom, or else working files or other things are not kept in the bedroom
• Ensure that the bedroom is quiet and dark; if there is any outside disturbance such as sounds, try to eliminate them totally
• Wear clothes such that they are loose-fitting and comfortable
• Also ensure that you prepare a regular timetable for your daily routines and follow it strictly including going to bed, waking up time, exercise, dinner time, etc., so that you daily routine can function as a ritual every day.

If any of the above mentioned things did not aid you in having sound sleep at night, then there might be other reasons for not getting a sound sleep at night.  One can try to implement any one of the following tips to get sound sleep at night.

1. Do not take a long nap during the day time; this will result in not getting sound sleep during night
2. Avoid taking a heavy meal, especially at the night time, before going to bed.  Ensure that you take meals during day time at regular intervals.
3. Avoiding coffee or caffeine in any form, especially after meals in the day time, will assist in falling asleep during night
4. If you are a smoker, it is advisable that you do not smoke atleast a couple of hours, if not more, before going to sleep, as nicotine content in cigarattes might hinder sound sleep at night
5. If worries or tension about some thing engulf you and prevent you from having a sound sleep, which is the case in many instances, you can try this simple tip:  Devote 30 minutes of your time after dinner to writing down in paper the nature of the problems or pressure that is keeping you awake; also record the possible solutions for the same, including alternatives.  Give a reading of the entire written matter and then set aside the paper.  Then go to bed and try to sleep.
6. If you did not get sleep, after writing down in paper, for more than 15 minutes, do not stay in the bed lying.  Get from the bed, come to the living room, and watch TV or spend time reading a book till you get sleep.  But, in such instances, ensure that you get up at the correct time the next day morning.

Hope these tips will help a person suffering from sleeping problems overcome the same and have a sound sleep at night.

Proteins - the building blocks for growth and development

It is essential that we, human beings, consume food at frequent intervals everyday to get the required energy to keep us alive in this universe. Without food in any form, one cannot survive in this world beyond a period.

While consumption of food at frequent intervals will ensure that you survive in this world, what type of food and in what proportion you consume the same on a daily basis determines the health of your body and the energy and stamina you derive from the food to keep yourself not only fit, but also hale, healthy and energetic.

Basically, a person requires the following ingredients in his daily food consumption. They include proteins, carbohydrates, fiber, fat and minerals. A right mix of the same in appropriate quantities will ensure a healthy life for a person. Proteins and carbohydrates form the bulk of our food consumption and without these two essential components, not only will be a meal complete, but the desired result of food consumption – energy to live – cannot be fulfilled in its entirety.

Let us understand more about Proteins and its importance in maintaining a healthy body.

Protein is the main ingredient that is required to maintain the body. In the early years of life, especially during childhood and adolescence, protein is very essential because it paves for growth and development of the body. Protein is required in later stages for upkeep of the body and maintenance.

What does this protein do to the body?

Protein helps in building up the body structure such as bone matter and cell tissues. Protein is found in muscles, skin, nails, hair and also in blood.

Not only does protein help in building up the body, but it also ensures and maintains supply of essential enzymes, hormones and antibodies. These essential enzymes, hormones and antibodies help in regulating the most important functions of our body, such as the ability for digesting food.

What is this protein made up of?

Protein is made up of amino acids, which are found in many foods. Rather than building blocks, these amino acids are linked together in chain structures that give each kind of protein its specific characteristics.

In all, there are as many as 24 (twenty four) amino acids that come under the category of proteins. Of these 24 amino acids, ten amino acids are called as Essential Amino Acids, and without these essential amino acids, the body cannot survive, not can the body synthesize them.

Thus, it is essential that our daily intake of food does include these 10 essential amino acids.

What are these 10 very essential amino acids?

They are:
• Isoleucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine
• Histidine
• Tyrosine, and
• Leucine.

Wheat and rice, which are invariably the basic components of any meal, contains Lysine, one of the essential amino acids.