Sleeping well at night is incredibly important, isn’t it? A good night’s sleep not only rejuvenates us but preps us up to kick-start the next day with full zeal and energy.
But very often, doesn’t it happen that we may be exhausted but still can’t get into a deep slumber? This leaves us tired, irritable, and exhaustible.
There are many ways through which you can regulate your sleep. Here are some that you can practice right away:
Simultaneously, you can also make modifications in your diet to include some superfoods that have sleep-promoting properties.
Many believe that a piping hot cup of tea will make you full alert like an owl. But if you replace your regular teacup with a cupful of chamomile tea, the benefits are immense. Research also proves that regular drinking of chamomile tea helps to boost the immune system, reduces anxiety and depression which are some of the primary reasons for sleep disorders. Chamomile tea also contains the antioxidant Apigenin. This antioxidant binds the receptors in the brain that augment sleepiness and prevents insomnia. Moreover, this herbal tea also helps in calming down the nerves when consumed before bedtime.
These bright and highly enriching melons are indeed a blessing in disguise. A cup of diced watermelon pieces just before bedtime helps you to stay hydrated throughout the night and helps to keep post-dinner hunger pangs at bay, thanks to its higher fibre content and volume. Therefore, since you are adequately hydrated before sleeping, the body doesn’t urge you in the middle of the night to fulfil its thirst requirements, and you land up sleeping peacefully. However, make it a point to consume these melons in moderation because they may wake you up in the middle of the night to make a quick trip to the washroom thanks to their high-water content.
Loaded with essential nutrients such as vitamin B6, proteins, magnesium, pistachios can help induce sleep. But again, consume them in moderation because anything that is high in calories can make you stay awake rather than inducing sleep.
This brainy nut and its benefits are well-known to most of us. But did you know that walnuts also help in regulating the sleep hormone Melatonin thereby improving your overall sleep quality? Walnuts also aid in the providing of ALA, an omega-3 fatty acid that gets converted into DHA by the body. This DHA increases the production of Serotonin, a sleep-enhancing brain chemical.
Many amongst us have experienced this! Consume a plateful of white rice for lunch, and you are bound to feel sleepy and lazy. White rice is high in carbohydrates and low in fibre. It also has a high glycemic index – which is a measure of how quickly a food item increases your blood sugar. Studies show that when food items with a high glycemic index are consumed a few hours before bedtime, they may help in improving sleep quality.
From my knowledge, melatonin, tryptophan, potassium, and serotonin are four distinct sleep-regulating substances present abundantly in cherries. Researchers have found that cherry antioxidants known as polyphenols may also positively affect sleep. As they are a high source of fibre, vitamins C and E, cherries may also be a healthy snack before bed.
Dr. Siddharth Gupta, MD
Bananas are a rich source of magnesium, and they also contain tryptophan. Both these help in inducing a good night’s sleep! Along with magnesium, bananas are also rich in potassium which serves as a muscle and nerve relaxant.
Like walnuts, prunes also aid in promoting the levels of the sleep hormone Melatonin. Along with helping you sleep, prunes also up your calcium, magnesium, and vitamin B6 levels.
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Dark chocolate can be consumed at any time of the day, literally! Holding the ability to raise the Serotonin levels, this sinful delicacy also helps to relax both the mind and the body!
Science suggests that the very nutritious Kiwi is one of the best foods to consume before hitting the sack! The fruit not only helps you to fall asleep quickly but also ensure that you sleep well through the night without waking up.
Must Read: 10 Tips to Sleep Better At Night
The health benefits of almonds are known to one and all! Packed with highly healthy nutrients, almonds are also rich in magnesium. Magnesium is known to do wonders for people who have insomnia. Additionally, it also helps to keep a check on the stress hormone Cortisol which is known to disrupt sleep. So, next time you hit into that midnight slump, a handful of almonds would be a healthy choice to make.
Researchers have found that lettuce and lettuce seed oil might be used to aid insomnia and encourage sound sleep. From my knowledge, lettuce has a little hypnotic-sedative effect. I recommend consuming lettuce with a consultation from your doctor.
Dr. Rajeev Singh, BAMS
Turkey is delicious, nutritious and is high in protein. Roasted turkey provides almost 8 grams of protein per ounce (28 grams). Turkey has a few properties that explain why some people become tired after eating it or think turkey encourages sleepiness. This is because turkey contains the amino acid tryptophan, which increases the production of melatonin. There is also evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.
Fatty fish, such as salmon, mackerel, trout and tuna are incredibly healthy. What makes them unique is the exceptional amount of vitamin D present in these fishes. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin.
Also Read: Insomnia Treatment – 5 Ways to Treat Insomnia
A bunch of other sleep superfoods that should find a place on your food platter includes:
Also read: Types Of Sleep Disorders Than Can Keep You Awake
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Do you ever wake up with a sore neck? Or perhaps wake up to a terrible backache that just would not let you function throughout the day? What you might not know is that most often, the cause of your lower back pain is the pillow you are sleeping on! Research claims that the main benefit of sleeping without a pillow is that it strengthens your spine and eases back pain.
Did you know?
Usually, pillows are stuffed with cotton and made of soft material and fabrics such as polyester. Of course, these are manufactured with the idea of providing you with maximum comfort. However, using a pillow too soft can strain your neck muscles and even reduce the flow of blood to your head. If you rest your head in a tilted position on the pillow, it will not provide adequate support to the head and will most likely reduce airflow through your respiratory system. Ultimately, you will wake up feeling lightheaded or with a mild headache in the morning.
If you feel ditching the soft pillows is the solution to your problem, think again. Using a slightly thicker pillow or stacking a couple of pillows beneath your head will only harm you more. This will deform the position of your spine and induce back pain. People who sleep in this position for longer periods end up complaining about spinal disorders – chronic backaches, frequent muscle strains, etc.
If you are experiencing discomfort or any sort of pain in the back, neck or head, you need to get rid of your pillow. There are many benefits of sleeping without a pillow such as it helps extend your back, so that you rest naturally without arching the spine.
Also Read: 9 Side Effects of Less Sleep
Some people who sleep on their front may benefit from sleeping without a pillow. It may aid in maintaining the posture of the neck and spine as you sleep, reducing neck and back pain. However, not everyone should do it. Without a pillow, those who sleep on their back or side may experience neck or back pain.
Dr. Siddharth Gupta, MD
While some individuals enjoy sleeping with large, fluffy pillows, others find them unsettling. If you frequently wake up with neck or back pain, you might be tempted to sleep without one. There are some advantages to sleeping without a pillow. These advantages, though, aren’t universal. If you sleep in a specific position, sleeping without a pillow may assist.
To support the head and bridge the gap between the ear and the shoulder for side sleepers, the use of a firm cushion with extra depth is advised. In my experience, the spine may also be better aligned by sleeping with a cushion between the knees.
Dr. Rajeev Singh, BAMS
When you sleep on too-thick pillows, your neck is forced into a bend that becomes permanent over time. This has an impact on your posture. It is possible to enhance your posture by sleeping without a pillow.
Back pain is caused by a variety of factors, one of which is poor posture, which can be aggravated by the incorrect pillow selection. Some people choose pillows that go against their spine’s natural bend, resulting in increased curvature. When we sleep, we want our neck to be parallel to the mattress. When we sleep on pillows, however, the neck is either pushed upward or bowed down, which is one of the causes of annoying neck pain. Your head will rest in a natural position without a pillow, preventing nerve damage. It will also help to calm your tense neck muscles.
To lessen the strain on their necks, I suggest stomach sleepers might consider using a very thin cushion rather than none at all. They might also try lying on their side while embracing a big body pillow to keep their stomach feeling somewhat pressured.
Dr. Smita barode, BAMS
Many people suffer from allergies to dust and sleeping on pillowcases and pillows that aren’t changed on a regular basis can aggravate the condition. Bacteria, dust, dirt and other particles build on and into pillows over time and when they come into touch with your face and breathe in so closely, they can aggravate allergies. There would be fewer allergies when you’re not using pillows.
If you sleep with the wrong pillow, you may find yourself changing positions throughout the night. In addition, if you don’t get enough sleep, you may get irritated and anxious during the day. You will, however, sleep better without a pillow. Your stress levels will naturally decrease as the quality of your sleep improves.
Many people have the tendency of sleeping on one side with their faces resting on the pillow. A pillowcase is a breeding ground for bacteria, which can be spread to your face if you sleep on one side of your face. Breakouts and acne may occur as a result of this. You may also develop wrinkles as a result of the pressure exerted by your head resting on your pillow all night.
Clinical research on the benefits and downsides of sleeping without a pillow are limited, however, there may be some disadvantages to take into account before throwing your pillow away. In my experience, for those who suffer from diseases like heartburn or obstructive sleep apnea, pillows may be beneficial. In addition, they support many sleepers in maintaining better sleeping positions and minimising back and neck problems.
Dr. Anuja Bodhare, MD
If you have always had the habit of sleeping on comfortable pillows, you might find it a little hard to adjust to your new sleeping habit. Nevertheless, there are ways you can slowly get rid of the practice.
Follow these tips for the first few weeks and reduce the height of the cloth until you are comfortable with your neck and head being in complete alignment with the body.
Must Read – 10 Tips to Sleep Better At Night
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Osteoarthritis is a condition that primarily occurs due to the breakdown of the cushioning in the joints, which is provided by the cartilage. Though this condition is most commonly found in older people like the older you are, the more chances of you experiencing the tear and wear of your joints.
However, it is also easily found in people already suffering from joint injuries. Note, osteoarthritis sometimes triggers bones to grow near the joints.
Osteoarthritis is pretty common in people due to age-related wear and tear of the cartilage that cushions the surface of bones in a joint. Below, we have listed a few major osteoarthritis causes:
Exercising and losing weight if you’re overweight are important ways to lessen the joint pain and stiffness of osteoarthritis. Exercise. Low-impact exercise can increase your endurance and strengthen the muscles around your joint, making your joint more stable. Try walking, bicycling or water aerobics.
Dr. M.G. Kartheeka, MBBS, MD
Osteoarthritis is a progressive joint disorder that sometimes shows its symptoms in the early stages too. Below we have mentioned some major Osteoarthritis symptoms which your health care professional might spot during regular checkups. The most common Osteoarthritis symptoms are:
Osteoarthritis mostly affects the following areas:
If you witness any of the following symptoms, especially in the mentioned spots, it’s time to visit your healthcare professional to control the abnormality, if there are any.
Osteoarthritis of the hip is common and can result in severe hip joint pain and disability. Most people with early osteoarthritis of the hip can manage it without surgery, walking at low intensity is found to be very helpful for osteoarthritis.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Managing Osteoarthritis is majorly dependent upon the symptoms you feel. The type of Osteoarthritis management is also largely determined by the severity of the condition. If the condition is extremely severe which requires professional intervention, then the medications become essential. Often the minor lifestyle changes, exercises, physiotherapy help but in advanced cases your doctor may suggest you other treatment options which include injecting some medications in the affected joint. In case of severe damage to joints, surgical intervention may be recommended.
The following are osteoarthritis treatments:
One of the best ways to strengthen your muscles is to indulge in regular exercises. Aim for at least 20 – 30 mins of regular workout every day to witness results. Learn the exercises that suit your health.
Being overweight is another major reason for Osteoarthritis; therefore, it’s important to shed extra kilos, which will provide instant relief to your joints.
Giving proper rest to your muscles is unarguably important to reduce joint inflammation and swelling. Note, it’s your body; therefore, be kind to yourself and take adequate rest to increase efficiency.
In order to relieve pain and reduce joint swelling, you can ask your doctor about heat and cold therapy. Apply a cold or hot water bag to the inflamed joints and let it sit for 10 – 20 minutes as suggested for your case.
Apart from supplements and other medications, fish oil, green tea and ginger are special ingredients that show adequate results and provide instant relief. Blend these into your diet seamlessly to prevent Osteoarthritis.
Osteoarthritis is the most common type of arthritis affecting millions of people worldwide. Early diagnosis and management can be very helpful. If left untreated, the condition may progress to a level where it may restrict the movement of the affected joint. One must not ignore joint pains or suppress it with painkillers. It is important to consult a doctor and understand the correct diet, exercise and treatment for your condition to get the best outcome.
Also Read: Zerodol SP Tablet Uses
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
