10 ways to get more sleep

1. Just say no

Say no to caffeine, nicotine, and alcohol in the late afternoon and evening. A cup of coffee or even tea in the afternoon can delay your dropping off even hours later. And more than a glass or two of wine or beer will make your sleep more restless at night. Bear in mind that caffeine is also found in chocolate, diet pills, medicines and many soft drinks. 

2. Get some exercise

Exercising during the day may actually help you to sleep at night. But stop at least three hours before you go to bed, unless it is gentle stretching. You need to give your body a chance to unwind after an energetic workout. 

3. Stay cool and quiet

Keep your bedroom at a comfortable temperature and block out light and noise, which can wake you from a light sleep. Most people sleep better in a cool room. If outside noise is a problem, consider getting relaxation music CDs. These can mask noise with soothing sounds, such as that of a waterfall, rain or ocean waves. Some women continue to listen to the garbha sanskar music they enjoyed during pregnancy. So choose whatever you find enjoyable and relaxing. 

4. Grab a snooze

A snooze during the day can improve alertness, sharpen memory and generally reduce the symptoms of fatigue. You could time it for when your baby takes his naps. 
Keep in mind, however, that a snooze is between 15 minutes and 20 minutes. Sleeping for longer during the day could disrupt a good night's sleep. 

5. Stick to a routine

Working parents often find themselves postponing bedtime to a later hour, so that they can have some time alone with their baby. Try to establish a regular bedtime routine for your baby do the same for yourself. Putting your baby to bed at an earlier hour will also help you relax and give you some time with your husband and older children. An hour or so before bed, stop doing house chores or the work you've brought home from the office. You could unwind with a cup of warm milk or a nice long shower. You may find it relaxing to snuggle down with a good book before you turn out the light. 

6. Don't try too hard

If you can't go to sleep after 30 minutes, don't stay in bed tossing and turning. Get up, go into another room, and listen to soothing music or read until you feel sleepy. You can't force yourself to fall asleep if you aren't ready. 

7. Bed is for bedtime

Try and keep your bedroom a place where you go after all daily chores are done. If you are in the habit of watching TV in bed or using your bed as the family meeting place, stop. You should associate your bed only with bedtime activities. Try to clear your mind and don't use bedtime to solve your daily problems. 

8. Steer clear of bad habits

When evening comes, if you find yourself falling asleep on the sofa in front of the TV, make yourself get into bed. Getting into the habit of sleeping anywhere but the bed can lead to sleep problems later on. 

9. Eat light meals

Don't have a heavy or spicy meal close to bedtime. If you need a snack before going to bed choose a high-carbohydrate food. A handful of nuts, a banana, toast, or a small bowl of cereal or murmure are healthy options. It may also promote sleep. 

10. Jot away your cares

If racing thoughts are keeping you awake and anxious, keep a notepad by your bed. This way you have a place to unload your thoughts until the morning. If your husband is awake, try relieving your mind by speaking to him. 

44 Must read Amazing Inspiring Quotes

SOMETHING FOR YOU TO KNOW . ITS HELPFUL.

SOMETHING FOR YOU TO KNOW
&
THEN PASS IT ON TO YOUR FRIENDS

Ants Problem:
Ants hate cucumbers.
Keep the skin of cucumbers near the place or ant hole.



To get pure and clean ice :

Boil water first before freezing.

To make the mirror shine:
Clean with spirit



To remove chewing gum from clothes: 

Keep the cloth in the freezer for an hour.



To whiten white clothes:
Soak white clothes in hot water with a slice of lemon for 10 minutes



To give a shine to hair :
Add one teaspoon of vinegar to hair, then wash hair.



To get maximum juice out of lemons :
Soak lemons in hot water for one hour, and then juice them.




To avoid smell of cabbage while cooking:
Keep a piece of bread on the cabbage in the vessel while cooking.



To avoid tears while cutting onions:
Chew gum.



To boil potatoes quickly:
Skin one potato from one side only before boiling.



To remove ink from clothes :
Put toothpaste on the ink spots generously and let it dry completely, then wash.



To skin sweet potatoes quickly :
Soak in cold water immediately after boiling.



To get rid of mice or rats :
sprinkle black pepper in places where you find mice or rats.
They will run away.




Chinese Proverb:
'When someone shares something of value with you and you benefit from it,
You have a moral obligation to share it with others.'
So..., DO as I have done!

Cares to prevent Heart Attack

Heart attach death happens most probably before some hours of morning. because scientist believes that while we sleep our body blood pressure getting reduced, and when we waked up the blood pressure being increased, and further in the morning dehydration makes the blood thick. and it is not easy for pumping and it direct effect our heart.

So take a good sleep of 7 to 8 hours regularly, because improper sleep affects heart and also your digestion system, and reduce your mental stress by YOGA and etc. mental stress makes the heart weak.

After wake up in morning get some time for your body for your self,
do some exercise, do some warmup exercise, drink at least two glass water,
and if you already have some heart related illness then do some consultation with your doctor, 

Do not start heavy exercises immediately, but increase your exercise time on interval base.

Do not be angry do not bring wrath because it directly affect your heart, and it can cause bad effect on your heart.

So take care and live healthy and live happy.

SAVE ENERGY SAVE WORLD

Spend your 1min and read this meaningful message
Charging Mobile at Night is a National Waste. We have habit of keeping mobile for charging at night. After 2 hours of charging the mobile is fully charged and for the rest part of night it is connected without any purpose. As per a recent study approximately 4 watts are consumed during this time. It looks insignificant at personal level. But see the calculation below. 4 watts x 6 hours of additional charging = 24 Watt-hours. Total active mobile users in India are 800 million. Suppose only 10 % people have this habit of night charging (actual % is much more) there are 8 crore indians doing it everyday. 8 crore × 24 Watt hour = 19.2 lakh KWhrs (units) wasted every night for no reason. This is 1920 MW power. Govt needs investment of Rs5 crore to create one MW power generation . So GOI needs investment of approxi Rs10000 crore to cater to this power need. There could be little variation in above figures but it is still huge waste of national resource. Think ab💡ut it. 💡💡💡💡
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BENEFITS OF GINGER

Benefits of Amla