FEW EARLY SLEEPING HACKS

Sleeping is as important ans earning wages for living, proper sleeping results in healthy life and hormonal balance in body.

Here are few hacks with which you can sleep early and make yourself healthy, wealthy and wise .

1. Military method of falling asleep

One of the most popular ways to do so is by following the Military method. The sleep hack was first designed by the US Navy Pre-Flight school to help pilots fall asleep in less than 2 minutes twice, no matter what distractions are present. It is also said to help put people to sleep even if they are sitting up!

To fall asleep the military way, focus on relaxing your facial muscles. Drop your shoulders and release the tension, dropping your hands to the side. Now, deep exhale, relaxing your chest. Relax your thighs, legs and calves. Imagine a real calming visual imagery and with time, you will find yourself asleep! The more times you practice, the better you get at this and would be able to fall asleep faster.

2.  The 4-7-8 method 

This popular method of falling asleep focuses on muscle relaxation primarily and sleep faster. It's also referred to as a breathing method that combines the power of meditation and visualization.

To do so, start by placing the tip of your tongue against the roof of your mouth. Purse your lips and the tongue should remain so. Now, gently part lips and begin to exhale through the mouth. Close your lips, inhaling through the mouth. Count to 4 and hold your breath for 7 seconds. Exhale again, doing so for a good 8 seconds.

The aim is to try to be mindful of your actions and not remain too 'alert'. Complete this 4-7-8 cycle for at least four full breaths. You will find your body enter a relaxed, calmer state of mind and willing to go to sleep.

Note, if you have an underlying respiratory condition, check with your doctor beforehand to try this, since this could increase the severity of some of your symptoms.

3. Progressive muscle relaxation 

Here's another science-backed strategy to help you go to sleep easy. This hack focuses on easing and relaxing the tension in your muscles, which would then promote an aura of relaxation through the body. It also often is recommended to people suffering from insomnia.

To try this, arch your eyebrows as high as possible for at least 5 seconds. This will create some tension in your forehead. Relax the muscles immediately and wait for at least 10 seconds. Similarly, create some tension in your cheeks by smiling widely. Hold for a few seconds. Now pause. In the same manner, start progressing down downwards and create a tensing-relaxing measure all over your body. This routine would release all stress and let your body fall asleep naturally.

4. Paradoxical intention 

There's another way of naturally falling asleep, especially if you experience sleep problems or insomnia very frequently.

The aim of this experiment is to help your body unwind, by forcing the body to do just the exact opposite. Basically, paradoxical intention focuses on telling your body to stay awake intentionally to fall asleep faster. It may be an untraditional method of falling asleep, but science says that this method can help you sleep faster than any other method, and is in fact, more effective than other methods.

What else you can do . . 

Besides these scientific methodologies, you can do a lot more to promote better sleep and fall asleep faster. A lot of the basic tweaks need to come from your lifestyle and diet. If you can, stop using stimulants and triggers like caffeine a few hours before retiring for bed. They negatively impact your sleep. Avoiding eating heavy food at night may also be a good way to rest your digestive system and sleep better. Instead, go for soothing teas and concoctions which help you relieve stress, anxiety and feel better.

You can also try visualizing a calm place or a scene to clear your thoughts. For a lot of people, visualization, or imagery distraction works a lot easier than traditional methods like counting.

There are also methods like acupressure, holistic healing which can be given a try. Of course, they need to be done regularly under the expertise of a trained professional.

Try and also maintain proper sleep hygiene in the room that you sleep often. From clearing away the clutter, keeping the room cool, freeing away gadgets and screens from the bed or using aromatherapy, there are a lot of hacks that could potentially help you sleep better. Taking a warm, soothing bath, or even wearing socks to sleep can also help.

....stay healthy and stay blessed

PROTEIN IMPORTANCE IN BODY

 Now a days the trend is going on that people are using protein powders to build their body or to increase their stamina but few people are aware about the disadvantages of its over dose.

In this article we will first discuss about the function and advantages of protein in body and later the disadvantages of its over dose.

 IMPORTANCE OF PROTEIN IN HUMAN BODY :-

Excluding water and fat, the entirely  human body is made up of protein. Protein is the main component of muscle, bone, organ, skin and nails. Excluding water the muscles are made up of 80% of protein, making this nutrient very important for the human body.

HOW IS PROTEIN USED IN HUMAN BODY:-

The body break down the protein into amino acid  and absorbs it. It is used to build muscles and organs and to make hormones and antibodies.

HOW MUCH PROTEIN DOES THE BODY NEED:

The daily maximum amount of protein a body should get is 2gms/kg of body weight.Consuming more will not increase synthesis but increase the amount consumed as energy and lead to an increase in body fat. Too much of protein can also burden lever and kidney.

* It is important to adjust the amount of protein you consume everyday.

*If you eat three well balanced meals a day, you should easily be able to acquire the amount of protein your body needs. The important thing is not only how much you eat, but also what you eat and  when you eat it.

CONSUMING PROTEIN AND CARBOHYDRATE TOGETHER:-

When protein is consumed along with carbohydrates (sugar or glucose), blood sugar rises and insulin is produced, promoting amino acid synthesis.
Carbohydrates are also used as the first energy source, preventing the use of amino acids. After exercise, it is a good idea to have something like a jelly drink that allows you to consume both carbohydrates and protein at the same time.

WHEN TO CONSUME PROTEIN:-

It is important to consume protein at the right time. The ideal time to consume it is immediately after exercise.
The body breaks down protein faster immediately following exercise, and also synthesizes it more actively, leading to more amino acids being absorbed into the muscles.

  

OVERDOSE OF PROTEIN:-

Weight gain 

bad breathe 

constipation

Diarrhea

Dehydration

Kidney damage

Increasing cancer risk

Heart disease

...........Stay healthy and stay blessed.