Good Night Sleep

Ayurveda describes sleep as a basic instinct of life, essential to all living beings. Happiness and unhappiness, nourishment (proper physique) and non-nourishment, strength and debility, vigour and vitality, knowledge and ignorance, life span and death - all are dependant on sleep. Understanding Nidra (Sleep) Ayurveda considers Nidra (sleep) as one of the three pillars of health, alongside Ahara (food) and Brahmacharya (code of conduct for energy management). Sleep is essential to ensure good health and well-being. It provides the basic strong resistance to combat minor diseases and imbalances on a long-term basis. An important function of sleep is the enhancement of Ojas (vital energy) the master coordinator between mind, body, and soul. Ojus is the fine product of digestion and a life-supporting element that helps to insulate the mind from daily stress and exertion. The quality and quantity of sleep, therefore, need to be balanced, so as to enable effective functioning and it is necessary to disconnect the mind from the senses. Although people have acknowledged the importance of a good diet and exercise, they tend to ignore the importance of sleep, which in turn can have drastic consequences on one's health. For this, the elements of sleep that play a major role in getting perfect sleep need to be understood and practiced. The right breathing pattern, snoring, the right posture, setting up a daily evening routine, and creating a conducive physical environment are some of the key elements. An ideal position and posture are crucial to getting good sleep. According to Ayurveda sleeping on your left side is very beneficial as it improves circulation and promotes digestion and cardiac functions. Ayurveda also recommends sleeping on the left side, as it is believed to help one breathe properly while supporting body functions well. For quality sleep, getting the right breathing pattern is essential. Ayurveda says that sleeping immediately after a long and hectic day can lead to snoring. Regular snoring meanwhile indicates that you are not getting enough oxygen for the repair of the wear and tear of bodily tissues. To counter this, Ayurveda promotes Abhyanga (oil massage), Padabhyanga (feet massage), and Nasya karma (drops of medicated oil in the nostrils) as a solution for such issues. Sleeping in a well-ventilated place (not directly beneath the fan or air condition ducts) on a comfortable bed and with a suitable pillow, facing in a particular direction (excluding the north) is believed to promote good sleep and improve sleep quality. A good healthy routine has a direct impact on the quality of your sleep. Following it ensures a relaxed mind. Light exercise, light food, early dinners, listening to soothing music, following the rules of digital detox, etc. - such habits can make for a good evening routine. Creating a conducive environment for sleep is necessary to calm the mind and body. To do this, put away your gadgets to avoid the radiations which is in reality harmful to the nervous system. Ensure your surroundings are cool and clean and fresh to make it relaxing. To bring your body back into balance, try to go to bed and wake up at around the same time each day and aim to eat your meals too at approximately the same time every day. At the end of the day before going to sleep, practice gratitude by gently taking stock of all the good things in your life and all the moments you were grateful for in the day. Thus Nidra (Sleep) is to be done and practiced perfectly, like a ritual - for relaxing the body and quietening the mind to rest. Getting a good night's sleep is one of the most important things you can do to promote overall well-being and is to be considered and valued as one of life's ultimate and precious riches. (Dr. Subhash S. Markande, Consulting Ayurveda Physician, CGH Earth Wellness) Read More►UP Plans to Have The All India Institute of Ayurveda

Sleep is your body's natural way of healing itself. Good quality sleep prepares you for a productive day ahead. You need 7 to 9 hours of sleep to feel relaxed and rejuvenated, but sometimes getting quality sleep can be difficult. Sleep experts at Eachnight.com have revealed how natural herbs can help those who may struggle to drift off at night. This research has been medically reviewed by Dr. Nayantara Santhi. How Can Herbs Promote Sleep? Natural herbs contain powerful sleep-enhancing properties for a night of restful sleep. They can calm your nerves and soothe your senses, providing adequate sleep. Sleep deprivation is often due to a hectic lifestyle, anxiety, and stress. Stress affects the production of the neurotransmitter serotonin, but taking some herbal supplements can compensate for this loss. Some natural herbs are high in tryptophan, an amino acid improving the synthesis of serotonin. Increasing serotonin levels offsets the chemical imbalance causing the most common sleep disorder, insomnia. 5 Best Herbs to Try Lavender The anti-depressive, sedative, and calming properties of lavender help you sleep better. Studies show lavender herbs can relax your nerves, reduce anxiety levels, and stabilize mood disorders. Reduced stress, anxiety, and a positive mood promote daytime wakefulness and more sustained sleep at night. Typically, lavender is used via sprays or inhaled. Chamomile Chamomile is an ancient medicinal herb known for its relaxing effects. Modern-day studies prove the efficacy of chamomile. It reduces anxiety, soothes your nerves, and eases insomnia. One study, for example, found that women who had given birth and struggled to sleep experienced less sleep inefficiency and depression when drinking chamomile tea at night for two weeks. The presence of nerve-relaxing flavonoids in chamomile tea makes it a popular tranquilizing drink. You can feel chamomile's soothing effect even by inhaling its aroma. Valerian The roots of the valerian herb are often used to treat insomnia, restlessness, and anxiety in patients. Valerenic acid in the valerian roots inhibits the breakdown of the neurotransmitter GABA. This induces better quality sleep. Valerian works on the principles of anti-anxiety medicines, promoting deep sleep. Valerian is available in many stores and usually comes in the form of tablets. Passionflower Passionflower contains nerve-relaxing flavonoids, which help you to de-stress and sleep better. This tropical flower tastes good and is commonly used in many herbal, over-the-counter sedatives. Ashwagandha Ashwagandha is a medicinal herb commonly used to combat insomnia, as studies have shown it's effective at improving sleep onset latency and quality of rest. The real sleep-promoting compounds of Ashwagandha are found in the leaves of this plant-tri ethylene glycol works to eliminate feelings of stress or anxiety, induce calmness, and help you fall asleep easily. Ashwagandha ultimately acts like a sedative, so it's a great alternative to anxiety medications or OTC sleep aids since it works with your body to naturally bolster your sleeping habits. Ashwagandha can be bought as capsules that are ingested. How to Use Herbs for Sleep Herbal Tea Make some herbal tea by adding 1 tsp of herbs to a cup of boiling water. Let it steep for 20 minutes, then strain and drink it. You can drink two to three cups of herbal tea in a day. Essential Oils Add herb-flavored essential oils to your warm water bath at bedtime to feel a calming effect, inducing sleep. Massage herb-infused oil mixed with olive, grapeseed, or coconut oil on certain parts of your body such as your forehead, neck, chest, wrist, chest, hands, or feet. Your skin may be sensitive to an undiluted essential oil, so diluting it reduces the chances of a reaction. Aromatherapy Inhale the fragrance of natural herbs through aromatherapy candles. Supplements Consume herbal extract supplements, available over the counter in pharmacy stores. Read the dosage instructions on the label to know how much to take per day. A spokesperson from Eachnight.com commented, "Sleep disturbances occur when the normal processes of waking and/or initiating sleep do not happen. This can occur because of a combination of genetic, environmental, sleep habits, and other psychobiological factors. If the pattern of sleep disturbances continues over time, these factors can create a vicious cycle of ongoing sleep problems with consequences in our waking lives. As they say, sleep health is as important as diet and exercise for our well-being. Most natural herbs have a long history of use for the treatment of insomnia. These herbal medicines were being prescribed by physicians since ancient times as natural sleep aids. Modern-day studies and research have supported the efficacy of taking these herbs for a great night's sleep, so any of these options can be a good fit. Although many herbs are harmless and have no side effects it is worth talking to your doctor before making any drastic changes." (agency). Read more►Quick Fix Your Congestion and Sore Throat with Ayurveda

In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year. Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic Q. How do walnuts help your heart health? Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk. 1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function. 3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern. 4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme. Q. What is the ideal portion of walnuts one should consume? Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness. Q. What is the best time of the day to eat walnuts? Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep. Q. Five simple ways to include walnuts in your daily diet Ans. Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3 Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )  Read More► Fasting With Diabetes?

Are you tired of not seeing any results in your fat loss journey even after putting in tons of effort? The journey to losing weight is a lengthy process and requires strong determination. However, it's not just a strong mindset and intention that will help you achieve your goal. Following a strict diet, restraining yourself from tempting food, and working out extensively, are all part of it, but even then you may not see the desired results. You may be wondering why? And the answer is that there are some very simple mistakes that can totally ruin your fat loss journey. Unknowingly, we tend to make simple, stupid mistakes that make our weight loss journey a long and tiring one. Nutritionist Nicky Sagar breaks down simple mistakes that can ruin your fat loss journey: Inadequate Sleep One thing that we always ignore is sleeping enough. Sleeping less has severe impacts on our weight loss journey. From sleep, your body gets the required energy and helps you in your workout and productivity. But when you sleep less, your body does not have the energy to work out. Also, not sleeping enough leads to the consumption of unhealthy snacks which in turn store fat in your body. Sleeping for 6-8 hours is helpful if you wish to quicken your fat loss journey. Excessive Exercising Definitely, exercising is an integral part of your weight loss journey. But one common mistake is exercising extensively and not following a healthy lifestyle. Your healthy lifestyle will include mindful eating, cutting down on packaged foods, and sleeping adequately. Only working out for hours and hours will not fetch you any positive outcome. Skipping on Meals People have a misconception that if you don't eat, you will lose more weight. This is a total myth. When you are skipping meals, you are keeping yourself hungry and deprived of the necessary nutrients. This will not just affect your overall health but you will end up munching mindlessly on snacks as you will be always hungry. Eating consistently and in the right portion is the correct way to follow in your fat loss journey. Low Water Intake Drinking enough water actually aids in speeding up your weight loss process. If you keep your body water-deprived, you will be inclined to eat more food automatically. Simple because your body requires a certain amount of water every day to ensure the smooth function of all organs. Besides, water helps in boosting your energy levels, builds muscle strength, and aids in increasing the rate of metabolism. Munching on Packaged Foods Packaged foods is quite harmful if we wish to cut down on fat from our bodies. Most packaged food has a lot of preservatives and contain added sugar, high levels of salt, and other ingredients which you are not even aware of. So, instead of snaking on these packaged foods, carry an apple or a banana, or a box of dry fruits to munch on whenever you feel hungry. So, stop stressing now, correct these mistakes in your fat loss journey and see the healthier version of yourself.  (N. Lothungbeni Humtsoe) Read More► Rehydrating Beverages For This Monsoon Season