How to Get Better Sleep

How to get better sleep?. There are several ways to do so the sleep quality is maintained. Many people who find it difficult to sleep well. In this article, we will discuss how to get better sleep for you who having trouble getting a good quality sleep.

1. Schedule Your Sleep Time

Regularly schedule your sleep is also one way of how to get better sleep. Avoid these days you sleep at 9 pm, the next day at 12 am and again the next day at 10 pm. Regularity will help the metabolism in your body running well.

2. Make Sure Your Ligths Turned Off

Furthermore, how to get better sleep is advisable if we sleep in a dark room. Most of the experts advise to turn off the lights when we rest because it will affect the quality of our sleep.

3. Using a Comfortable Pillow and Mattress

The beds that uncomfortable can make you have trouble to falling asleep. Think to replace pillows, bed linen and even your mattress with a new one that soft and comfortable. Wash your sheets and pillows or mattresses regularily, this will keep feel comfort when lying down.

4. Eat a Snack and Warm Drinks

Although eating a heavy meal before bed is not a good thing, but a hungry stomach at night can prevent sleep. So try to avoid your stomach hungry when go to bed. Snacks before bed, like a piece of fruit, or low-fat yogurt is a perfect meal. Or you can drink a glass of warm milk that contains the melatonin, which induces sleep.

5. Limit the Nap

If you want to know how to get better sleep, then you should limit your nap. Try to take a nap for 30-60 minutes.

6. Manage Your Work

If you have a lot of tasks for the next day or have a lot of problems the next day. A good idea to write them down in a book of the tasks you will do tomorrow or write any solution of your problems. It also can help you sleep better and soundly

7. Keep the Gadgets Away Off the Bed

Get away gadgets from your bed is one way how to get better sleep and can also make you sleep soundly. Because if we are sleeping with the gadget near the bed, when we woke we will reflex to play it, whether it's just opened sms, facebook or any other things.

8. Avoid Too Much Thinking While Going to Sleep

Daydream before bed sometimes can help accelerate us to sleep. However, if you think about it too much, then this would be a burden and pressure for the brain that supposed to rest.

Eight points above are tips on how to get better sleep. The quality of sleep also affects the condition of the body the next day. If the body wake up in good condition, of course you will be excited to face your daily routine isn't it?

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For those who need information about insomnia symptoms shall read the previous article ...

Short and Long Term Effects of Smoking

Short and Long Term Effects of Smoking | Who does not know cigarettes? Cigarettes known worldwide and became one of the most popular products that sold on the market. Although there is a ban on smoking and there is a warning that smoking is harmful to health, but still smokers ignore it. Smoking has become the opiate of the devotees. Although the short and long term effects of smoking are haunting, still cigarettes needed by any smoker.

The short and long term effects of smoking has been researched and proven by many people. Adverse effects from smoking was already known. Many studies have shown smoking increases the risk of various diseases such as heart disease and blood vessel disorders, lung cancer, oral cancer, laryngeal cancer, cancer osefagus, bronchitis, high blood pressure, impotence and pregnancy disorders and defects in the fetus.

Each time you inhale cigarette, whether intentionally or not, means also inhale more than 4,000 kinds of toxins. Therefore, smoking is equal to enter earlier toxins into the oral cavity and lungs of course. Smoking interferes with the health, this fact we can not deny. Many diseases have been shown to be the result of smoking, either directly or indirectly. The habit of smoking is not only harmful to the smoker, but also for those around him. What is the short and long term effects of smoking? Read the explanation below.

Short Term Effects of Smoking:

1. Breath Odor

Smoking can cause bad breath. Cigarette can make the mouth smell and hard to make it dissapear.

2. Stained Teeth

How to know someone who are smoker and nonsmokers can be seen from the teeth. Usually smoker teeth tend to yellow or even black. This happens because the smoke could damage the tooth enamel.

3. Poor Blood Circulation

Red blood cells have a function to carry oxygen throughout the body and running it. For smokers, the oxygen is replaced by a smoke, so that transport oxygen throughout the body becomes obstructed

4. Cough

Smoke can make coughs, not just active smokers, but also for passive smokers. 

5. Yellow Mark on Finger

Because the additives contained in cigarettes will cause yellow mark. Yellow color due to tobacco will not only stick to the fingers, but also the teeth, mouth and clothes.

Long Term Effects of Smoking:

1. Lung Cancer

Known about 90 percent of lung cancer cases are caused by smoking. This is because the smoke will go inhaled into the lungs. Substances from cigarette smoke will stimulate the cells in the lungs become abnormal growth. An estimated 1 in 10 smokers and 1 of 5 heavy smokers will die of lung cancer.

2. Heart Disease

One of long term effects of smoking is heart disease. The disease is one of the leading causes of death in Indonesia. Know that smokers have 2-4 times higher chance of developing heart disease than nonsmokers. The more cigarettes you've smoked, the greater the chance of developing heart disease or suffering a heart attack or stroke.

3. Impaired Fetal

For women who smoke, know that smoking can be bad for reproductive health and the fetus in the womb and pregnancy. In addition, the long term effects of smoking can also make you experiencing infertility, miscarriage, fetal death, babies born with low birth weight, and sudden infant death syndrome.

4. There are many other diseases of long term effects of smoking such as hypertension, respiratory problems, damage to the sense of taste and cause hair loss.

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Why am I always Tired

High activity does indeed make the body tired, so that after doing the activity, we have to rest to refresh our bodies. However, after resting there may be some of you who still feel tired. Why am I always tired ?. Here are some answers about the problems that may occur if you always feel tired.

1. Lack of Drinking

Less drinking can make your body becomes weak and you always feel tired. Mantain the consumption of drinking water and eating fruits and vegetables that contain water.

2. Smoking

Who would have thought that smoking can make the body become tired? This happens because smoking can cause sleep disorders and depression that ultimately confiscate your rest time.

3. Anemia

Anemia is a condition in which the amount of hemoglobin or red blood cells in the blood drop below normal. Form of fatigue that feels it is easy to feel tired, lethargic, and easily tired even though doing light work. While the other symptoms that may arise is the presence of pain in the chest, shortness of breath, pallor, rapid heartbeat, and feeling cold. If you feel the symptoms of anemia, immediately consult a physician.

4. Lack of Sleep

Why do I always feel tired? Generally, adults need seven to eight hours a day for sleep. If you are sleepy during the move, it could be because of the quality and quantity of your sleep decreases. Be careful, because lack of sleep can be bad for your health and concentration.

5. Apnea

Some people think that they had enough sleep. However, never think that they have sleep apnea. Sleep apnea is a sleep disorder characterized by difficulty breathing and occur repeatedly. Maybe you do not realize it, but every time it appears this disorder sleep quality will decline. This causes you still feel the lack of sleep despite having spent eight hours for rest. Sleep apnea is also associated with various diseases, such as hypertension, heart disease, diabetes, and stroke. Sleep apnea is caused by narrowing of the airways during sleep. As a result, the supply of oxygen to be repeatedly interrupted throughout the night.

6. Excessive Caffeine

Caffeine can interfere with REM phase, the phase in which we feel deep in sleep that is useful in recovering after a full day activity. It is best to avoid drinking coffee / caffeine 4-6 hours before bedtime. Another thing that caused caffeine is, you can become dizzy. Because caffeine can make you tired adrenal glands. It happens when we consume caffeine / coffee with more than 45 grams per day.

7. Wrong Diet

One that you pass through the diet can make your body is tired. Because the body lacks the nutrients it needs to always keep the body in good condition.

8. Diabetes

Uncontrolled diabetes condition causes your body's energy quickly depleted. If you feel fatigue, blurred vision and very frequent urination, immediately do the blood sugar levels and consult about your diabetes problem.

Why am I always tired ?. 8 points above is one of the causes of your question. If it’s happen to you, immediately consult a doctor for further treatment.

For those who need information about how to stay healthy at work shall read the previous article ...

Tea For Health

Tea For Health | Who does not know the tea? This drink shall be available at each place. Homes, offices, restaurants and other places certainly offer tea as an option for repellent thirst. It tastes good and people liked to make tea drinks that are sought. Tea is also famous for giving the effect of relaxation for those who drink it. No wonder a lot of people who drink tea if they feel tired or under stress. In addition to repel thirst and provide relaxing effect on the body, the tea is also good for health. Here are some examples of tea for health, including: 

1. Herbal Tea

Herbal teas have medicinal benefits as the benefits of water. Tea also prevents the body from dehydration. However, unlike black tea and coffee that contain caffeine, herbal tea will not make the cardiovascular system becomes strained. There is a type of herbal tea that can speed up the digestive process, it is the tea that is mixed with fennel seeds and cumin. Herbal teas can be drunk as a refreshing after the heavy food to eat. In addition to digestion, herbal tea can also help you feel relaxed and sleep soundly. This herbal tea is made from tea mixed with chamomile, valerian and peppermint.  herbal tea is good to be taken thirty minutes to an hour before bedtime. In addition, there are also herbal tea made from vervain and lavender flowers were taken in the morning and efficacious to raise stamina and spirit after working hard. 

2. Tea Flowers

Tea can also be made from flowers. One example is the tea made from orange flowers that can make the drinker to sleep soundly all night. 

3. Green Tea

Green tea contains natural antioxidant polyphenols known as catechins. Even green tea contains ten times the amount of antioxidants from fruits and vegetables there. Some of the benefits of green tea is a refreshing breath, weight control, reducing the cholesterol, reduce allergic reactions, manage blood pressure and many other benefits.

4. White Tea

Just like green tea and black tea, white tea comes from the Camellia sinensis plant. White tea contains more antioxidants than green tea and black tea. In addition, the caffeine is also less than green tea and black tea. White tea is recognized as varieties of tea are the least processed, because there is no heating or oxidation process in the making. Some benefits of white tea is to control obesity, prevent cancer, and skin care. 

5. Oolong Tea 

Oolong tea is semi-fermented tea, made from the leaves and buds of Camellia sinensis plant, as well as other pure tea. The name 'Oolong' or 'Wulong' come from the Chinese, which means 'black dragon'. The color of the tea is arguably between green and black. In addition, there are many kinds of oolong tea, with a variety of flavors and aromas, ranging from sweet to bitter fruit flavored and scented wood. Some benefits of oolong tea are to control weight, prevent cancer, maintains healthy skin, increase energy and good for the bones.

Tea does have many benefits. But the application sometimes we add some sugar to make it tastes sweet. Too much sugar in tea, especially if consumed continuously can even make your diabetes. Therefore avoid or less sugar levels when making tea. In fact, it's better to drink tea without sugar to make a distinctive flavor, tea flavor, and efficacy is maintained.


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