A 17 year-old college student tried to set a world record for staying awake. During his quest he experienced the following symptoms:
- Visual and auditory hallucinations
- Increased heart rate
- Low blood pressure
- Psychosis
After 264 hours and 12 minutes (just over 11 days), he collapsed due to profound weakness. Thankfully, he made a full recovery after sleeping 14 hours and 40 minutes.
While this is an extreme example of the consequences of not sleeping, many in today’s society are suffering from health challenges that are partly due to chronic sleep deprivation.
Sleep is essential for optimal health. The amount and quality of sleep we get each night will influence the way we feel and our performance during daytime hours.
High-level functioning of the nervous system requires that we receive enough quality sleep.
Inadequate rest or too little sleep results in reduced ability to
- Remember
- Concentrate
- Plan
- Make decisions
- Carry out math calculations
Too little sleep also results in
- Drowsiness
- Reduced physical performance
Which may result in a higher rate of injuries, including motor-vehicle accidents.
When we sleep deeply, we allow for efficient cell growth and repair. The release of growth hormones takes place during deep sleep. Sleeping deeply at night helps us to engage at our best, emotionally and socially, with others during the day. Too often, people who have difficulty falling asleep and sleeping deeply turn to medication. Experience has shown that many sleep disturbances can be solved through natural means. The following are 9 steps you can take to ensure a good night’s sleep.
- Reserve your bedroom for sleep.
Your bedroom should be reserved for sleep. Homework, office work, and other stressful and stimulating activities should be kept outside of the bedroom, as should televisions, radios, stereos, and other entertainment equipments. This will condition your body to relax and anticipate sleep once you walk into the bedroom. You want to keep any stress and unnecessary stimulation as far away from the bedroom as possible.
- Be consistent with sleep and wake times.
Go to sleep at the same time each night, and get out of bed at the same time each morning. This will condition your body to fall into a routine of sleep and wakefulness. It is best not to disrupt this routine, such as by sleeping in on weekends.
- Avoid nicotine, caffeine, sugar, and alcohol close to bedtime.
Nicotine, caffeine, sugar, and alcohol often cause insomnia. Nicotine, caffeine, and sugar are stimulants that cause you to sleep lightly and to wake up before you need to because of withdrawal. Common sources of caffeine are coffee, soft drinks, non-herbal teas, and some over-the-counter and prescription medications. Alcohol prevents deep sleep and interferes with REM-stage sleep, the stage of sleep that stimulates the learning centres of the brain. Adopting an unprocessed and whole food diet will help you avoid these stimulants.
- Sleep in complete darkness.
Melatonin is a hormone that initiates our desire to sleep and affects the depth of sleep we achieve. Melatonin regulates our sleep-wake cycles and is produced by a gland in the brain. The amount of light we are exposed to at any given moment is what tells this gland whether or not to produce melatonin. Darkness stimulates melatonin production while light inhibits it. Thus, the darker it is when you sleep, the better your melatonin production, and the better the quality of your sleep. Even dim light from a night-light or hall light can disrupt sleep cycles and prevent you from getting deep sleep.
- Exercise regularly.
Exercise at least 30 minutes a day. Being active promotes a greater need for deep sleep and decreases stress. Do not exercise close to your bedtime, however, as exercise is stimulating and can create difficulties in falling asleep. It is best not to exercise vigorously within 3 hours of your bedtime.
- Make sure you have a comfortable mattress.
This sounds simple, but there are countless numbers of people out there who are sleeping on a mattress that is too hard, too soft, or not supportive enough and are wondering why they can’t fall asleep. Invest in a mattress that you feel comfortable sleeping on.
- Claim your bed space.
Don’t share your bed with a companion who takes up your space or who moves around so much that you have difficulty falling or staying asleep. This includes your partner, children, and animal companions. Children after a certain age and animals should have their own designated places for sleep. If you share a bed with your partner and/or children and find it crowded, consider investing in a bigger bed, push two beds together, or try sleeping with separate blankets. You may also want to consider sleeping in a separate bed.
- Get up if you can’t sleep.
If you have not fallen asleep after 15 minutes, get up and do something else in another room. Thinking about your inability to sleep will contribute to the inability to sleep, which creates a vicious cycle. When you get up to do something else, make sure that the activity you engage in is relaxing and doesn’t involve bright light. Reading and listening to music can be good activities. Watching television and surfing the internet are not.
- Figure out how much sleep you need.
To determine how long you need to sleep in order to function optimally, take the time to sleep until you wake up on your own without external motivation such as alarms or loud noises. Through this exercise you can determine the optimal amount of sleep for you.
If you are following these steps and are still experiencing sleep difficulties, you may want to consult with a qualified professional.
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Early to bed, early to rise, makes a man, healthy, wealthy and wise.
Well that’s true. I am trying to go to bed early and rise early myself now-a-days. I am a Computer Guy, so well! that’s kind of hard for me. But it’s a fact that if you make this habbit then your all problems will be gone. Read below how much it is important to sleep early and rise early.
9 - 11 PM is the time for eliminating unnecessary/ toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.
11 PM - 1 AM is the detoxification process in the liver, and ideally should be done in a deep sleep state.
1-3 AM detoxification process in the gall, also ideally done in a deep sleep state.
3-5 Am detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.
5-7 AM detoxification in the colon, you should empty your bowel.
7-9 AM absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30 AM, for those who are sick. Breakfast before 7:30 AM is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9-10 AM rather than no meal at all.
Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 AM is the time when the bone marrow produces blood. Therefore, have a good sleep and don’t sleep late.
TAKE GOOD CARE ABOUT YOUR HEALTH.
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Always inside you there is a good person who tries to make you realize and think, no matter what the situation is. It is said that when sombody feels about his mood being bad then he must not act at once. But one must contain a hold of himself. My personal experience is that if you wash your face and let the water flow into the basin and keep looking at the flowing clean fresh water for a while, In some minutes angry feelings will be gone.
Prepare yourself a cup of tea and relax for a while and distract your thoughts to some good old memories. Concentrate…
- Act upon anger provides satisfaction of course but no use of troubled satisfaction which brings loss & regret.
- Circumstances always look worse than they actually are.
- Make you realize that you are not here to change the world which is always bad.
- Think that you have to play just your part and you will not create any trouble on your end.
- Just forget about injustice and try to think that may be if I let go and do not think of taking revenge then I will get some reward for this patience from somewhere else.
- There is always a reward of patience and that’s more then you can expect.
- Anger always leads to some more loss.
- Patience and thinking of solution to the problem can only save you from loss.
Read sayings of Master Yoda from star wars.
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If you have allergies, honey can be beneficial. If you eat honey that is local to your area, it may help prevent your seasonal allergies. Bees use the pollen from local plants and eventually it ends up in your honey.
[16:114] Therefore, you shall eat from GOD’s provisions everything that is lawful and good, and be appreciative of GOD’s blessings, if you do worship Him alone.
Honey may also be good for your skin. It has the ability to attract water. It is also safe for sensitive skin. You can use it as a moisturizing mask for your skin as well as your hair. To use it as a conditioner, mix the honey with olive oil. Be sure to wash your hair thoroughly before you go outside.
[35:3] O people, remember GOD’s blessings upon you. Is there any creator other than GOD who provides for you from the heaven and the earth? There is no other god beside Him. How could you deviate?
If you have a sore throat, take some honey. Honey has powerful antimicrobial properties, which can soothe your raw tissues. Pour a teaspoon of honey into a large serving spoon and then top off the spoon with lemon juice. Swallow the concoction (without water) every few hours until symptoms clear up. Some people add a pinch of black or red pepper to increase blood circulation to the throat. Due to its natural anti-inflammatory effect, it will help to heal the wounds more quickly.It also has different phytochemicals-<WBR>-chemicals found in plants and different foods–that kill viruses, bacteria, and fungus making it a good substitute for wound dressings. The taste may also take your mind off the pain. There is evidence that honey diluted in water will help with your stomach aches and dehydration.
[33:17] Say, “Who would protect you from GOD if He willed any adversity, or willed any blessing for you?” They can never find, beside GOD, any other Lord and Master.
Do you have a cut? Honey is a natural antiseptic. Medical journals cite more than 600 cases in which honey was employed to treat wounds. By applying honey to your wounds, you prevent infections. Honey contains antimicrobial agents, which prevents infections by killing the bacteria in and around your wounds. When using honey it may help to heat it up before putting it on your wound (caution test the heat before you place it on the wound).Many types of bacteria can’t survive in honey, so wounds heal, swelling eases, and tissue can grow back.
[16:53] Any blessing you enjoy is from GOD. Yet, whenever you incur any adversity you immediately complain to Him.
Honey may also be effective in the treatment of your ulcers. In Europe, honey has been used internally to help cure ulcers, particularly stomach ulcers. Burns, too, heal better with honey, studies show. The advantage of honey is that it not only prevents infections from occurring, it actually accelerates skin healing.. Since the sugar in honey absorbs water it helps to trap some of the moisture so that the bacteria and other microbes can’t grow as easily as in other food.
It is true that honey has healings. But, it is not the only food which heals:
[16:68] And your Lord inspired the bee: build homes in mountains and trees, and in (the hives) they build for you.
[16:69] Then eat from all the fruits, following the design of your Lord, precisely. From their bellies comes a drink of different colors, wherein there is healing for the people. This should be (sufficient) proof for people who reflect.
The Quran is the best hadith which gives us the correct understanding.
[39:23] GOD has revealed herein the best Hadith; a book that is consistent, and points out both ways (to Heaven and Hell). The skins of those who reverence their Lord cringe therefrom, then their skins and their hearts soften up for GOD’s message. Such is GOD’s guidance; He bestows it upon whoever wills (to be guided). As for those sent astray by GOD, nothing can guide them.
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By following these tips everyone can be smart, loose weight and be healthy!
- Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
- Eat at least two servings of a fruit or veggie at every meal.
- Resolve never to supersize your food portions–unless you want to supersize your clothes.
- Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
- Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
- Make sure your plate is half veggies and/or fruit at both lunch and dinner.
- Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
- When dining out, make it automatic: Order one dessert to share.
- Use a salad plate instead of a dinner plate.
- See what you eat. Plate your food instead of eating out of the jar or bag.
- Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
- Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.
- Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
- Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
- Keep a food journal. It really works wonders.
- Follow the Chinese saying: “Eat until you are eight-tenths full.”
- Use mustard instead of mayo.
- Eat more soup. The noncreamy ones are filling but low-cal.
- Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
- Take your lunch to work.
- Sit when you eat.
- Dilute juice with water.
- Have mostly veggies for lunch.
- Eat at home.
- Limit alcohol to weekends.
- Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
- Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
- Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
- Don’t forget that vegetable soup counts as a vegetable.
- Rediscover the sweet potato.
- Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
- Spend the extra few dollars to buy vegetables that are already washed and cut up.
- Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
- Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
- Eat Healthy, but I’m Overweight. What Mistakes Could I Be Making without Realizing It?
- Skipping meals. Many healthy eaters “diet by day and binge by night.”
- Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
- Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.
- Eating supersize bagels of 400 to 500 calories for snacks.
- Ignoring “Serving Size” on the Nutrition Facts panel.
- Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
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Main Causes of Liver Damage
- Sleeping too late and waking up too late are main cause.
- Not urinating in the morning.
- Too much eating.
- Skipping breakfast.
- Consuming too much medication.
- Consuming too much preservatives, additives, food coloring, and artificial sweetener.
- Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.
- Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.
We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to “schedule.”
Because:
Evening at 9 - 11pm: is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an un relaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.
Evening at 11pm - 1am: is the detoxification process in the liver, and ideally should be done in a deep sleep state.
Early morning 1 - 3am: detoxification process in the gall, also ideally done in a deep sleep state.
Early morning 3 - 5am: detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.
Morning 5 - 7am: detoxification in the colon, you should empty your bowel.
Morning 7 - 9am: absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30am, for those who are sick. Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10am rather than no meal at all.
Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don’t sleep late.
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Brain Damaging Habits
- No Breakfast
People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.
- Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.
- Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.
- High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.
- Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.
- Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.
- Head Covered While Sleeping
Sleeping with the head covered, increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.
- Working Your Brain During Illness
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.
- Lacking in Stimulating Thoughts
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.
- Talking Rarely
Intellectual conversations will promote the efficiency of the brain.
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Well, here are some useful pointers; preventive measures and controls that will not take more than 10 minutes of your precious time and easily help you maintain an insect-free home:
- Regularly air and thoroughly vacuum carpets etc., in your home, taking care not to forget poorly accessible places.
- Larvae on the wall should be wiped off with a cloth or removed using a vacuum cleaner.
- Beetles on windows indoors should simply be moved outdoors.
- Infested textiles should be brushed out, beaten, washed, cleaned or ironed.
- Do not allow water to accumulate at the base of flowerpots or in pet dishes for more than 2 days.
- Clean debris from rain gutters and remove any standing water under or around structures, or on flat roofs.
- Check around faucets and air conditioner units and repair leaks or puddles that remain for several days.
- Change water in birdbaths and wading pools at least once a week.
- Eliminate sewage from cisterns, cesspools, and septic tanks.
- Irrigate lawns and gardens carefully to prevent water from stagnating for several days.
- Mosquitoes can be kept out of the home by keeping windows, doors and porches tightly screened.
- Use repellents containing ingredients such as diethyl phthalate, diethyl carbate, diethyl toluamide (DEET), and ethyl hexanediol. Check the label for these active ingredients.
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