Tips for Getting a Good Night's Sleep

Sleep is the best reliever of all physical pain and stress, not only it is important to get sleep but also important to take quality sleep without any disturbance, to feel conformable and tress less.

Here are a few tips to get better sleep:

1. It is important to maintain the same sleep timing every single day. This helps to naturalize your body clock and get the best quality sleep.
2. Before going to sleep switch off all electronic devices like mobile phones, laptops, television etc. Their artificial light not only panniers your eyesight, but also extends the amount of time your body takes to relax and fall to sleep.
3. If your back pain caused you to continually wake up in the middle of the night in discomfort, then sleep with pillow between your legs so as to straighten out your back and relieve pent up stress.
4. The Importance of your pillow can never be stressed upon enough. Your pillow should be not too fat, hard or soft. It should just about support the natural curve of your neck, so that it is perfectly aligned with the centre of your body.  Correct sleeping postures are extremely important.
5. It is necessary to make sure about your room is nice and dark, so as to inspire the secretion of hormone called melatonin that is regulated by light exposure. Darker the room, grater melatonin, make you more sleepy.
6. Exercise well before bedtime. If required, do some light yoga or stretching exercises that promote sleep.
7. What you eat throughout the day makes a difference to the quality of your sleep. Stay away from too much caffeine, alcohol, or a heavy meal just before sleeping. They only make you stay awake for longer and may cause heartburn or stomach trouble. Don't drink too much water, or else you will be making more midnight trips to the bathroom than clocking those sleep hours.
8. Try to keep your head clear of all worries and stress when in bed. Regular meditation and deep breathing can help. 

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Tips to avoid Risk of a Heart Attack or Stroke

• Exercise a Little Every Day
• Set a Reasonable Goal for Weight Loss
• Take Your Heart Medicine
• Eat Well and Healthy
• Eat a Little Chocolate preferably dark chocolate
• Don't Smoke
• Pay Attention to Your Symptoms

• Exercise a Little Each Day

Enough physical activity lowers your chances of getting a heart attack by 30% to 50%. Target for 30 minutes of exercise that gets your heart pumping at least 5 days a week. Brisk walking or swimming are some good choices. On the other 2 days, do strength training, like lifting weights.

If you have got a tight schedule, break your exercise routine into small parts. Try a 15 to 20 minutes' walk in the morning and another before lunch.

• Set a Reasonable Goal for Weight Loss

If you're overweight or heavy, you do not have to get thin to reduce your risk for a heart attack or stroke. If you lose 5% to 10% of your weight, you'll improve your cholesterol numbers and lower your blood pressure and blood sugar levels.

• Take Your Heart Medicine

It sounds like a no-brainer, but do not skip your meds. A lot of people don't take their medications the way their doctor told them to. Figure out what keeps you from taking your medicine -- such as side effects, cost, or forgetfulness - and ask your doctor for help and suggestions.

• Eat Well

If you stick to a healthy diet you could lower your odds of getting heart disease by 25%. Fill your plate with different kinds of fruits, veggies, whole grains, fish, and slim meats. Stay away from processed, over processed or prepared foods that often are high in salt and filled with preservatives.

• Eat a Little Chocolate

Several studies show that people who eat chocolate more than once a week lower their risk of heart disease by almost 40% and stroke by about 30%. Go for dark chocolate, and make sure the ingredients are at least 70% cacao. It's filled with nutrients that help protect your ticker.

Keep your portions small so you don't gain weight and work your heart harder.

• Don't Smoke

Smoking dramatically raises your risk of heart attacks and strokes, so talk to your doctor about how to quit. You'll also be doing your friends and family a favor, since secondhand smoke can also lead to heart disease.

• Pay Attention to Your Symptoms

Don't just hope they'll go away. See your doctor if you feel anything unusual, like shortness of breath, changes in your heart rhythm, or extreme tiredness. Also watch for pain in your jaw or back, nausea or vomiting, sweating, or flu-like symptoms.
 
Tags: Heart Attack, Stroke, Healthy, Heart Medicine, Weight Loss

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