Better Sleep....!!!

a health sleep is a effected on the mind and body if you have stress on the mind or distributions you can't sleep well.

Nine Steps to Better Sleep

In 1965, a 17 year-old college student tried to set a world record for staying awake. During his quest he experienced the following symptoms: visual and auditory hallucinations, increased heart rate, low blood pressure, and psychosis. After 264 hours and 12 minutes (just over 11 days), he collapsed due to profound weakness. Thankfully, he made a full recovery after sleeping 14 hours and 40 minutes...

While this is an extreme example of the consequences of not sleeping, many in today’s society are suffering from health challenges that are partly due to chronic sleep deprivation...

Sleep is essential for optimal health. The amount and quality of sleep we get each night will influence the way we feel and our performance during daytime hours...

High-level functioning of the nervous system requires that we receive enough quality sleep. Inadequate rest results in reduced ability to remember, concentrate, plan, make decisions, and carry out math calculations. Too little sleep also results in drowsiness and reduced physical performance, which may result in a higher rate of injuries, including motor-vehicle accidents.

When we sleep deeply, we allow for efficient cell growth and repair. The release of growth hormones takes place during deep sleep. Sleeping deeply at night helps us to engage at our best, emotionally and socially, with others during the day.

Too often, people who have difficulty falling asleep and sleeping deeply turn to medication. Experience has shown that many sleep disturbances can be solved through natural means. The following are 9 steps you can take to ensure a good night’s sleep.

1. Reserve your bedroom for sleep.

Your bedroom should be reserved for sleep and lovemaking. Homework, office work, and other stressful and stimulating activities should be kept outside of the bedroom, as should televisions, radios, stereos, and other entertainment equipment. This will condition your body to relax and anticipate sleep once you walk into the bedroom. You want to keep any stress and unnecessary stimulation as far away from the bedroom as possible.

2. Be consistent with sleep and wake times.

Go to sleep at the same time each night, and get out of bed at the same time each morning. This will condition your body to fall into a routine of sleep and wakefulness. It is best not to disrupt this routine, such as by sleeping in on weekends.

3. Avoid nicotine, caffeine, sugar, and alcohol close to bedtime.

Nicotine, caffeine, sugar, and alcohol often cause insomnia. Nicotine, caffeine, and sugar are stimulants that cause you to sleep lightly and to wake up before you need to because of withdrawal. Common sources of caffeine are coffee, soft drinks, non-herbal teas, and some over-the-counter and prescription medications. Alcohol prevents deep sleep and interferes with REM-stage sleep, the stage of sleep that stimulates the learning centers of the brain. Adopting an unprocessed and whole food diet will help you avoid these stimulants.

4. Sleep in complete darkness.

Melatonin is a hormone that initiates our desire to sleep and affects the depth of sleep we achieve. Melatonin regulates our sleep-wake cycles and is produced by a gland in the brain. The amount of light we are exposed to at any given moment is what tells this gland whether or not to produce melatonin. Darkness stimulates melatonin production while light inhibits it. Thus, the darker it is when you sleep, the better your melatonin production, and the better the quality of your sleep.. Even dim light from a night-light or hall light can disrupt sleep cycles and prevent you from getting deep sleep.

5. Exercise regularly.

Exercise at least 30 minutes a day. Being active promotes a greater need for deep sleep and decreases stress. Do not exercise close to your bedtime, however, as exercise is stimulating and can create difficulties in falling asleep. It is best not to exercise vigorously within 3 hours of your bedtime.

6. Make sure you have a comfortable mattress.

This sounds simple, but there are countless numbers of people out there who are sleeping on a mattress that is too hard, too soft, or not supportive enough and are wondering why they can’t fall asleep. Invest in a mattress that you feel comfortable sleeping on.

7. Claim your bed space.

Don’t share your bed with a companion who takes up your space or who moves around so much that you have difficulty falling or staying asleep. This includes your partner, children, and animal companions. Children after a certain age and animals should have their own designated places for sleep. If you share a bed with your partner and/or children and find it crowded, consider investing in a bigger bed, push two beds together, or try sleeping with separate blankets. You may also want to consider sleeping in a separate bed.

8. Get up if you can’t sleep.

If you have not fallen asleep after 15 minutes, get up and do something else in another room. Thinking about your inability to sleep will contribute to the inability to sleep, which creates a vicious cycle. When you get up to do something else, make sure that the activity you engage in is relaxing and doesn’t involve bright light. Reading and listening to music can be good activities. Watching television and surfing the internet are not.

9. Figure out how much sleep you need.

To determine how long you need to sleep in order to function optimally, take the time to sleep until you wake up on your own without external motivation such as alarms or loud noises. Through this exercise you can determine the optimal amount of sleep for you.

If you are following these steps and are still experiencing sleep difficulties, you may want to consult with a qualified professional..

Hair care tips-home made

> Massage gently with a warm herbal oil two time a week.
> Tame your tightly curled hair by rubbing coconut oil into your hands and applying sparingly on your hair.
> Rinse your hair with one TSP baking soda mixed with 1 cup of water to get rid of shampoo build-up and styling residues.
> Rinsing your hair with 1 juiced lemon and 1 cup of water is said to bring life and shine back to dull hair.
> Follow a diet rich in zinc.
> Use a mild shampoo and avoid harsh ones since the chemicals in them can strip hair of its outer protein layer.., further drying the scalp….
> 1/2 cup of Apple cider Vinegar mixed with 2 cups of water will give your hair shine and bounce.
> Drinking plenty of water and eating plenty of raw fruits and vegetables and getting plenty of rest are probably the best way to getting.
> harm full things use of electric curlers and hair dryers .
> What goes into your Body is reflective on the outside including your hair.

Tips for Hair Loss Oily Hair

Excessive oiliness of the scalp can lead to hair loss… Wash your hair daily, using very little shampoo one-teaspoon for long hair and half-teaspoon for short hair. Dilute it with a little water and use it. After washing, add the juice of a lemon to half a mug of water and use it as a last rinse. Have henna (Mehndi) treatment once a week. Add four-teaspoons each of lemon juice and coffee, two raw eggs and enough tea water to the henna (Mehndi) powder and mix it into a thick paste.! Apply it on the hair and wash it off after an hour. If you do not wish to use egg, add more tea water. For tea water, boil used tealeaves in water. Cool and strain before using. Include fresh fruits, raw salads and sprouts in your daily diet. Drink 6 to 8 glasses of water... Add the juice of a lemon to a glass of water and have it first thing in the morning it will keep you fresh and

Will lessen your hair loss…!

Grey Hair

aamla is said to check graying. Have the juice of one raw aamla after adding it to a glass of water. Also try adding amla to the henna powder. Henna turns white hair reddish brown. It will not colour dark hair. Soak a handful of dry aamla in about two cups of water overnight. Next morning, strain the water, but do not throw the water away. Grind the aamla. To the henna powder, add the ground aamla, four teaspoons each of lemon juice and coffee, two raw eggs and enough aamla water, so that the henna can be mixed into a thick paste. Apply it on the hair, covering the entire head. Keep it on for two hours and wash it off with water. It will also add shine and substance to the hair. Ask your doctor to prescribe Vitamins B-Complex and C.

Dandruff:

Twice a week, heat pure Coconut-Oil and apply it on the scalp at night, using cotton wool. Leave it on overnight. Next morning, apply the juice of a lemon on the scalp and wash your hair after half an hour. Apply henna (mehndi)once a week.

Home Hair Cleaner

Take a handful each of dried raitha, aamla and shekakai. Soak them in one liter water overnight…. Next day, simmer the HERBS on a low fire till the water reduces by half. Allow the mixture to cool, and then strain it with a clean cloth. Use the liquid for wash hair. This LIQUID should be enough for four to five time washing hairs
you should Refrigerate, it and use a small quantity.

Food Choices For Young Women

Is your teenage daughter always dieting or worrying about eating too much?
Teenage girls often seem preoccupied with their weight. Even though they need fewer calories than teenage boys, girls continue to grow until about age 16. So consuming enough calories is very important. Too few calories can result in a failure to grow.
A healthful diet for teenagers should include four or more servings of milk, cheese or yogurt per day; four to six ounces of meat, fish, poultry or dried beans; three servings of vegetables; two servings of fruit and at least six servings of grain products.
Teens can control their calories by limiting high fat foods and getting regular physical activity.
If your teenage daughter needs help with her eating habits, contact a registered dietitian.

Make your Hairs Beautiful and Healty

Say goodby to Dandruff
Dandruff remedy#1
To clear dandruff, take an equal amounts of dried shikakai, amla and ritha. Mix well and powder them. Take some water and soak 2-3 handfuls of this mixture over night. Be sure that it should not be too thin. Next day sieve it and use it to wash hair. This helps in hair growth and also cures dandruff.

Dandruff remedy#2
Soak two tablespoonfuls of Fenugreek seeds overnight in water. In the morning the softened seeds are ground into fine paste and applied on the scalp, left on for 1/2 hr. good to avoid dandruff.

Dandruff remedies#3
Infuse 2 tbsp. of fresh or dried rosemary and sage in 1 gallon of water for 24 hours. Use daily as a hair rinse to control dandruff.

Dandruff remedy#4
Mix the olive oil with the almond oil. Apply and leave it on about 5 mins after it starts to burn. Rinse well to clear dandruff.

Dandruff remedy#5
Massage your hair with warm coconut oil and apply the juice of two lemons, leave the oil on for about 2 hours. Shampoo with a mild shampoo. Repeat 2-3 times a week. Repeat till dandruff goes.

Dandruff remedy#6
Crush a tablespoon of fenugreek seeds in about 5 tablespoons of warm coconut or olive oil. It would be better to boil them in the oil. Cool the mixture and apply generously all over the scalp. Leave it on for two hours. Rinse and wash off.

Dandruff remedy#7
Mix 1 tblspn of Olive oil with 1 tspn of lime juice. Apply well on the scalp and cover the head by tying an old scarf. Keep it on overnight and shampoo the next morning.

Dandruff remedy#8
1 tspn of Fenugreek seed powder mixed with an egg. Apply and leave for ½ an hour before shampooing the hair.

Dandruff remedy#9
1 tspn fenugreek seed powder mixed with 1 cup of yogurt. Apply and leave for ½ an hour before washing.

Dandruff remedy#10
Take 2 tblspns of Beetroot juice and add 1 egg and 1 tspn limejuice to this. Apply and leave for ½ an hour before washing.Oil hair well before going to bed. Next morning mix 1 tspn limejuice with ½ tspn salt. Rub this on the scalp with the peel of a lime turned inside out. Leave for 1 hour before shampooing.

Dandruff remedy#11
About 10-15 minutes before you wash your hair, rub a lot of aloe vera gel into your scalp. leave it on for 10 minutes, and shampoo your hair like you regulary do. if you do this everyday the dandruff will stay away.

Hair Care Tips

Hair Loss
We loose 50 to 80 strands of hair per day. Do not get alarmed, this is quite normal. Unless there is some deficiency in diet, or ill health, lost hair is quickly replaced by new ones. Each hair grows between one quarter and one half inch each month.

Reasons for hair loss

Hair loss can be triggered off by various reasons, internal diseases, reaction to drugs, dietary deficiencies, scalp diseases, menopause, childbirth, are common causes, which lead to a loss of essential nutrients and minerals from the scalp. Another cause of hair loss that is usually overlooked is hair damage. Excessive stretching and tugging with hard combs and styling appliances, exposure to extreme heat, regular use of rollers and blow-drying, perming and colouring lead to this problem. Alopecia aerate is another alarming scalp disease. In this disease hair growth may be normal in most areas few bald patched occurring in many parts of the scalp. It maybe confined to one area or the patches may increase and enlarge, merging onto each other and finally resulting in total baldness. The main cause of this is tension and anxiety. It is essential to remember that hair must be treated gently. Vigorous scalp massage in out, it would result in further hair loss. A wide toothed comb should be used.

Hair Care Tips

Natural treatment

Success has been achieved through use of plant extracts that promote hair growth and improve the health of the scalp. Henna, reetha, shikakai, amla, bael have been used for controlling hair loss since age-old days. These extracts have no side effects.

Home Recipes

Applications of castor oil and iodine alternately for a week is excellent for this problem. Steam the head by wringing out a hot towel and wrapping it around the head. Then shampoo and use a conditioner. A conditioner offers your hair a buffer against external damage – also making it more manageable.
Soak about 200 grams of reetha in four glasses of water. Leave overnight. Next morning, boil the mixture for 10 to 15 minutes. Squash the reetha seeds and strain the water. Apply to hair.
A paste of lemon seeds and black pepper can be applied on bald patches, twice a week.
Massage whipped egg white all over the scalp. Allow it to dry before washing off.
Wash hair with a paste of cooked ‘ urad dal’ and fenugreek (methi), three times a week.
Combine together 5 tablespoons of pure undulated coconut milk with one tablespoon of lemon juice. Massage well into the scalp. Most soaps and shampoos have chemicals, use amla and shikakai instead. Oiling and massaging the scalp is a must once a week. Use aloe Vera oil, or coconut oil or mustard oil twice a week. Check your diet – take sufficient proteins and vitamins. Minerals and iodine are also important. Iodine helps improve circulation of blood in the scalp.
Hair must be protected from treatments that cause damage so a regular hair care routine must be followed. Unfortunately, we sit up only when we are confronted with a problem.

Is shampooing daily harmful for the hair?

Everyday washing shouldn't be a concern as long as you are using a mild shampoo, which can suit your normal hair. Something that nourishes while it cleanses. If your hair doesn't feel unclean, just sweaty it is okay to simply rinse out the sweat too if you choose to.
Also, after wash, keep your damp hair in a turbaned towel for about 15 minutes. Finger comb it in a gentle massage like movements and only brush gently.

The right way of washing Hair

Oiling my hair every time does not help it in any way. On the contrary, you end up using more shampoo every time, damaging the hairs natural oil balance, making it dry. Once a fortnight oiling is just fine.
To wash your hair, always wet it first before applying shampoo. Then, lather it by massaging with your fingertips. Rinse thoroughly until squeaky clean. Pat dry and finger comb out the tangles or use a wide tooth comb.

How to treat split ends?

Split ends, which are mainly caused when your hairs cell fail to hold together are result of exposure to harsh elements, chemicals or even excessive brushing.
The right kind of shampoo will minimize hair damage. Meanwhile it is also important to replenish ceramides, which are hairs natural cement, and is responsible for holding the hair cells together. A ceramides enriched shampoo will help repair hair fibre and reduce split ends.
To maintain Oily Hair
Oily hair always goes with any oily skin. The scalp has a tendency to secrete excess oil, which makes it lank and greasy. It is therefore important to keep the scalp will only activate the oil glands causing further oiliness. So will combing more than required more so ever, do not succumb to the temptations of a harsh shampoo, which temporarily restores your hair but in the long run harms it.
Using a special shampoo for oily hair is the best, which is gentle enough to be used often. Also essential is to rinse at the shampoo thoroughly finishing with cold water.

For thin and limp Hair

Thin, limp, hair does not have a tendency to fall flat and dead. What you need is a volume booster. For starters choose your shampoo carefully. Ordinary shampoos donut do much for your kind of hair. Look up a shampoo especially for limp hair
Secondly, donut comb your hair when wet, Let it dry naturally and finger comb it. A hair dryer can boost your hair for a while but on a regular basis can prove harmful for your hair. Then, brush your brush straight from your scalp and shake it free.

For Dry Brittle Hair

First check your shampoo! If you are using a harsh, unsuitable shampoo, it will not only dry your hair, it will cause breakage and dry scalp may turn flaky and cause a lot of other problems.
Use an especially mild shampoo made for dry hair. One fortified with essential oils to replace the last nourishment is ideal. A good conditioner also helps soften dry hair. After wash keep your damp hair in a turbaned towel for about 15 minutes. Finger comb it in a gentle massage like movements-this-will activate the oil glands in your scalp. Then brush it gently. Oil massages followed by a steamy, hot towel on your head every 15 days will also help get rid of dryness.

Dry LIps

No matter if lips are exposed to the drying heat of summer or the bitter cold of winter, oftentimes the delicate skin on the lips is the first to feel damage. With a little help from nature, chapped lips don’t have to hang around as long as the storm or heat wave does. Try one of these easy treatments for dry, cracked, and sore lips.



Honey

Honey is an excellent choice as a treatment for a bad case of chapped and cracked lips because it is moisturizing and healing. Honey is safe to use on small cuts, and it is antibacterial so it will also keep lips from getting infected. Use honey on lips before going to bed at night, or apply throughout the day. A half hour treatment should help smooth and heal chapped lips, and it can be done several times a day for severe cases.



Olive Oil

Extra virgin olive oil is a good moisturizer for a case of dry lips, and can usually be found in just about any kitchen. For natural product choices out on the market, aim for a blend of olive oil and beeswax for a smooth consistency and thick coverage, especially helpful in the blistering cold.



Aloe Vera

If the lips are chapped or over-dry from exposure to the sun, aloe vera might be a good choice for soothing and cooling the burn. Use the gel directly from a piece of aloe plant, or find a gel that is pure aloe vera for your lips. After using the gel from the inside of the plant, it can be broken open and the clear and wet inside flesh can be rubbed directly on the lips. Put it in the fridge to help refresh the piece until there is no more moisture.



Drink more Water

Chapped lips are often a sign that there is not enough water in the body to keep the skin hydrated. If chapped lips seem to be a recurring theme, try increasing your water consumption.



Shea Butter

Shea butter is extremely moisturizing and nourishing to the skin, and it is said to mimic the skin’s natural oils. If commercial products and other oils do not work for you, mild shea butter might. Shea butter is also a good choice for sensitive skin, which is what makes it a popular choice for baby lotions and other baby products.