Take charge of your sleeping patterns with the help of natural home remedies, practice meditation, include sufficient physical activity, maintain good sleep-related hygiene, and avoid excessive day time napping. Following is the list of helpful suggestions, that will significantly reduce your sleep disturbance and promote better sleep quality.

Meditation

Meditation creates a harmony between mind and body, it influences brain function and the immune system. Mindfulness is vital for a night of healthy sleep, focusing on the present moment, being aware of your thoughts and feelings are important. Practice deep breathing as often as you can. Meditation helps you observe your feelings and thoughts, it reduces stress and promotes sleep.

Practice Yoga

The health benefits of yoga are wide, Yoga can significantly improve your quality of sleep, it boosts immunity, alleviates stress, and improves flexibility and physical strength. Practice a minimum of 20 -30 minutes of Yoga daily, it will help in improving breathing and will enhance mental well being. Research at Harvard Medical School investigated the positive benefits of yoga on people with chronic insomnia. Broad improvements in quality and quantity of sleep were reported in both primary and secondary insomnia. Similar findings were reported in a study published in the Journal of Ayurveda and Integrative Medicine, this study concluded a positive correlation between sleep and yoga. It included a group of 35 participants, comprising of a Yoga group and a non-Yoga group. Results indicated better sleep quality and negligible sleep disturbance in the yoga group. Develop a habit of practicing certain postures before sleeping, this helps you relax your mind.

Exercise

Exercise can significantly improve your overall health. It promotes weight loss, enhances better sleep, and increases energy levels of the body. it also benefits our mental well being and alleviates symptoms of anxiety and depression. Engage yourself in a minimum of 20 to 30 minutes of exercise every day. Strength training or high-intensity aerobic exercises can be added as per the condition of your body.

Massage

Massage therapy is one of the oldest and primitive healing traditions. It helps reduce pain, muscle tension, muscle soreness, soft tissue injuries, and fatigue. It manipulates the soft tissues, tendons, ligaments, and also benefit blood circulation. It is beneficial in improving recovery, mental alertness, and sleep quality. It immediately induces deep relaxation by the release of endorphins. Studies have also demonstrated reduced levels of cortisol, norepinephrine, and adrenalin post-massage therapy.

Sleep Hygiene And The Role of Melatonin

Melatonin is a natural hormone found in the body, it regulates the sleep-wake cycle. Darkness influences the body to produce melatonin, signaling the body to fall asleep. Likewise, light causes a decrease in the production of melatonin in the body, signaling the body to be awake. Low levels of melatonin can be the reason behind the poor quality of sleep.

Just like oral and physical hygiene, sleep hygiene is vital for your well being, it is a set of rituals that you should implement every day for good sleep. Follow the circadian rhythm of your body, this will ensure proper production of melatonin by the pineal gland. Limit your day time naps short, not more than 30 minutes per day. Avoid thinking about your work at bedtime, read a book, or practice a quiet activity like solving a crossword puzzle or writing a journal. Avoid watching television or mobile late at night. Avoid late-night snacks, they may induce heartburn or indigestion.

Magnesium

Magnesium is an important mineral, it is required as a cofactor in more than 300 enzyme systems in the body. it maintains healthy levels of GABA (Gamma-Aminobutyric Acid), it is a neurotransmitter, it promotes and maintains deep restorative sleep. Research indicates that magnesium supplements have a positive influence on the quality of sleep. Magnesium helps in reduction in stress and stabilizes mood. It encourages deep sleep and relaxation. Magnesium deficiency also influences gut and bone health.

Adopting positive lifestyle habits can relieve insomnia, If your insomnia persists for more than a few weeks, consult an expert.

The post Healthy Remedies To Cure Insomnia appeared first on Home Health Beauty Tips.

Vitamin B12 helps in supporting the mood and the memory, keeps your heart healthy and treats skin diseases as well. Those who are addicted to smoking, drinking alcohol, and have gastrointestinal disorders have increased risk of the deficiency of vitamin B12.

Vitamin B12 helps in alleviating the mood and keeps energy level high

Benefits Of Vitamin B12 And Its Deficiency Symptoms

Symptoms Of Vitamin B12 Deficiency

1. Pain or aches in the muscles
2. Weakness
3. Dizziness
4. Memory loss
5. Anxiety and mood swings
6. Poor appetite
7. Abdominal cramping
8. Nausea

Food Sources Of Vitamin B12

Food Sources Of Vitamin B12

1. Beef and chicken liver
2. Tuna and salmon
3. Organic yogurt
4. Raw milk
5. Lamb

Benefits Of Eating Vitamin B12 Regularly

1# Improves Heart Health

Vitamin B12 keeps heart healthy and prevents heart attack

Vitamin B12 keeps heart healthy

Vitamin B12 helps in supporting heart health and lowers down homocysteine levels that prevents heart attack. Vitamin B12 also reduces the atherosclerosis and also keeps blood pressure in check.

2# Improves Memory

Vitamin B12 is beneficial for improving the memory and also prevents memory loss. The adequate amount of vitamin B12 helps in reducing the risk of brain shrinkage. This nutrient helps in maintaining the healthy nerve cells of the brain and controls the mood swings to keep us happy. It also helps to aid cell production and prevents autism in kids as well.

3# Aids Weight Loss

Vitamin B12 converts body fat into energy and speeds up metabolism

Aids Weight Loss

Vitamin B12 helps in converting the body fat into energy and breaks down the carbohydrates in our body. This vitamin helps in boosting metabolism and this leads to weight loss.

4# Promotes Better Sleep

Vitamin B12 promotes the production of melatonin that is a sleep hormone. Deficiency of vitamin B12 leads to insomnia and restlessness. This vitamin helps in regulating the sleep pattern and bring a peaceful sleep to you.

Promotes Better Sleep

5# Maintains Energy Levels

Vitamin B12 speeds up our metabolism and this improves our energy levels. Glucose from the foods rich in carbohydrate is used as a form of energy in the body and this keeps the energy levels high. People with deficiency of vitamin B12 are often seen down with fatigue and low energy levels. With proper intake of vitamin B12, this fatigue can be cured and you will remain active throughout the day.

6# Keeps Hair And Skin Healthy

Vitamin B12 helps in keeping the skin healthy and grows strong hair

Keeps Hair And Skin Healthy

Vitamin B12 helps in healthy cell reproduction that benefits skin and hair to keep them healthy and strong. It helps in reducing hairfall and strengthens hair from the roots. It also reduces blemishes, acne, redness and dark spots from the skin and skin remain beautiful and flawless.

7# Helps In Digestion

Vitamin B12 helps in growing healthy bacteria in the gut area and keeps the digestive system smooth. It helps in eliminating toxins and harmful bacteria from the gut area and keeps bowel movements smooth. It helps in preventing constipation and inflammatory bowel movements.

8# Reduces Birth Defects

Vitamin B12 helps in reducing major birth defects in unborn babies by balancing the DNA synthesis and helps the nervous system and brain of the foetus to grow properly inside the womb. Deficiency of vitamin B12 in pregnant mothers cause miscarriage or premature birth.

9# Supports Bone Health

Vitamin B12 helps in overcoming osteoporosis and keeps bones strong

vitamin-B12 Supports Bone Health

People with vitamin B12 deficiency suffer from increased risk of osteoporosis where they get low bone density in their body. Bones with decreased mineral density can become weak with time and are more exposed to fractures and risk of osteoporosis. But with regular consumption of this vitamin our bone health will remain strong.

Reference:

https://www.healthline.com/nutrition/vitamin-b12-benefits#section3

https://draxe.com/vitamin-b12-benefits/

The post Know About The Benefits Of Vitamin B12 And Its Deficiency Symptoms appeared first on Home Health Beauty Tips.

If you experience low mood, irritation and stress all the time hanging on you then this might be a sign of depression. This condition is not only bad for the person who is suffering from it but also for those who are around that person.

That Will Keep You Away From Depression

Depression is very unhealthy for the body and mind and it should be cured immediately

Depression crops up in the brain due to emotional imbalance, imbalance of chemicals in our brain, food allergy, alcoholism, lack of sunlight, metal toxicity and many other factors as well.

Depression leads to an array of diseases like insomnia or hypersomnia, low appetite, low weight due to weight loss, low mood, irritability, sadness, suicidal thoughts, hopelessness and disinterest in almost all enjoyable activities.

There are certain anti-depressants that keeps depression at bay but here are some useful home remedies that will treat the depression from its rootand keep you healthy and happy in the long run.

Home Remedies For Treating Depression

1#Stay Caffeine Free

Caffeine is good to boost your mood but it also causes mood swings as soon as its effects begins to wear off after few hours. Once the component of serotonin, 5-HIA gets flushed out from the body through urine then the person starts experiencing low mood and feeling of depression takes over.

2#Meditate Often

Meditation keeps depression at bay and relaxes the mind

Meditation not only allows your mind to be at peace but it also keeps depression at bay. If you bring it in regular routine then you will experience a healthy life for a longer time. Meditate for atleast 30 minutes by taking deep breaths, sitting in a comfortable position and listen to a soothing music. Also, close your eyes if you want and think of all good things in your life. This gives peace to your mind and allows oxygen to flow freely in all parts of your body and uplifts your spirits as well.

Meditation keeps depression at bay and relaxes the mind

3#Drink Green Tea

Green tea contains L-theanine that lifts up the spirit and keeps your mood happy. It does not contain caffeine and do not give a crashing effect to your mood as coffee does to your mood swings. Drink a hot cup of green tea 2-3 times in a day to keep your day fresh and healthy.

4#Keep Your Diet Healthy

Serotonin is a chemical in our body that uplifts our mood and keeps us happy. It also keeps us in good spirits and our mind relaxed. Good diet and food keeps our mood happy and our body healthy. Some of the food products that releases serotonin are coconut oil, flaxseed oil, fish oil and eggs. The regular consumption of such foods help in lifting up the spirits.

5#Drink Chamomile Tea

Chamomile tea has flavonoids that relaxes the mind and keeps mood happy

Chamomile tea contains flavonoids that are soothing and relaxing for the mind. Chamomile has the quality to improve the sleep pattern and provides relaxation to the body. Drink chamomile tea 2-3 times in a day to keep your mind and body relaxed and healthy.

Chamomile tea has flavonoids that relaxes the mind and keeps mood happy

6#Increase Magnesium Diet

Magnesium helps in re-energizing our body and regulates our heartbeat as well. It helps in keeping the chemicals in our mind stable and relaxed. Foods that are rich in magnesium are almonds, black beans, banana, boiled spinach and soy milk.

7#Increase Vitamin B Supplements

Serotonin and dopamine are the neurotransmitters that helps in the proper functioning of the brain and keeps the mood happy. Vitamin B can be taken through food diet or in the form of supplements. Foods that are rich in vitamin B are fish, cheese, turkey, shellfish and bell peppers.

8#Take Proper Sleep

Get 8 hours of sleep everyday to keep depression at bay

Make sure that your body gets full rest and you get 8 hours sleep at night without any distraction. Lack of sleep is not only bad for your brain but it also worsens the situation of depression. You need to keep yourself away from gadgets and electronic items that cause insomnia like mobile and TV during bed time. Make sure that your room environment is better enough to keep your mind relaxed and you can sleep easily.

Get 8 hours of sleep everyday to keep depression at bay

9#Eat Pumpkin Seeds

Pumpkin seeds contain tyrosine that helps our body to produce the component called dopamine that keeps our mood in check. Depressed people have low level of dopamine in their body so they remain sad and irritated all the time while those who are happy have high amount of dopamine in their body. Pumpkin seeds contain L-tryptophan that plays major role in curing depression. Just consume 1 tsp of pumpkin seeds twice in a day to keep depression at bay.

10#Vitamin D

Embracing sunlight for few minutes gives your body healthy amount of vitamin D

If your body is not getting enough amount of vitamin D then there are chances of developing depression. You can get vitamin D through various food items and most importantly through sunlight. Sunlight helps in balancing the brain hormones and uplifts your mood by curbing the depression at the same time.

Embracing sunlight for few minutes gives your body healthy amount of vitamin D

The post Home Remedies That Will Keep You Away From Depression appeared first on Home Health Beauty Tips.

Estrogens belong to a group of steroid hormones that play a significant role in the development of female sexual organs. They are produced by ovaries as well as by fat cells and adrenal glands. This hormone regulates the development of the uterine lining during the menstrual cycle. If the egg is not fertilised its level decreases and periods begin. This hormone is also known to be involved in the development of the bone and affects body metabolism. Also, when a female conceives the estrogen hormone plays a vital role in the normal functioning of the placenta and growth of the fetus.

Estrogen Rich Foods for Females

Today with the changing lifestyle, poor eating habits, lack of exercise and stressful life most of the women are facing hormonal imbalance including a decrease in the level of estrogen hormone. There are also some health issues responsible for low estrogen levels, such as menopause, anorexia, removal of ovaries, obesity and thyroid issues.

Low estrogen level results in sweating, hot flashes, dryness of vagina, forgetfulness, pain during sex, Insomnia, depression, mood swings, and fatigue.

Most of the postmenopausal and premenopausal women experiencing these symptoms suffer in silence, and very few of them consult a doctor for proper medication. But there that are estrogen rich foods that are equally effective in solving your problem.

8 Fantastic Estrogen Rich Foods for Females

8 Fantastic Estrogen Rich Foods for Females:

1. Flaxseeds-

They are rich in phytoestrogens. They act like the estrogen hormone. Flaxseeds are rich in ALA form of omega-3 fatty acids and fibre, thus known to reduce weight and lower the level of cholesterol. Consume about 40 to 50 grams of flaxseed every day. You may eat ground flaxseed directly or add it to other foods such yoghurt milk and salad.

Flaxseeds

2. Soya Beans-

It is one of the estrogen rich foods that contain isoflavones that mimics the activity of estrogen hormone. Soya beans are rich in protein. They help in easing pain and discomfort during menstruation.

3. Sesame Seeds-

They not only contain phytoestrogen but also are rich in fibre, iron, magnesium, and calcium. Thus, they are a healthy option to increase estrogen levels. You may add the sesame seeds to your salad or your soup.

Sesame Seeds

4. Dry Fruits-

Certain fruits such as dried apricot, dries prunes and dates are a very good source of phytoestrogen. Eat a handful of them daily. Best season to eat them is spring. They are also rich in vitamins, minerals, and other nutrients.

5. Alfalfa Sprouts-

They contain isoflavone and coumestans. They bind to the estrogen receptors and increase the estrogenic activities. Besides alfalfa sprouts also reduces the level of cholesterol and aids digestion.

Alfalfa

6. Bran Cereals-

Being rich in phytoestrogen it not only balances the estrogen level but also reduces the symptoms caused due to low estrogen.

7. Soy Products-

Soy products such as soy milk, tofu, tempeh are also useful in increasing estrogenic activity. They contain isoflavones and balances the level of estrogen in the body.

8. Peas-

They boost the level of estrogen as they contain plant estrogen. They are also rich in fibre, iron, magnesium, potassium, vitamin C and protein.

Peas

Consuming estrogen rich foods is a natural way to increase the level of estrogen hormone. But, I will personally recommend consulting a gynaecologist before increasing the intake of any of foods mentioned above.

The post 8 Fantastic Estrogen Rich Foods for Females appeared first on Home Health Beauty Tips.

Potassium prevents hypertension and stroke as well

Deficiency of potassium leads to insomnia
Deficiency of potassium might lead to insomnia, depression, muscular weakness and many cardiovascular issues. Most adults should intake about 4700 milligrams of potassium in a day. Let’s take a look at some of the top potassium rich foods that can be consumed in daily routine:

Deficiency of potassium leads to insomnia

1#Potatoes

Eat baked potatoes for increasing potassium in the body
They are very good source of potassium whether they are white, red or sweet. Around 900 mg of potassium can be found in one potato and it is also high in vitamin C, iron, carbohydrates and fiber. Avoid frying potatoes and eating baked potatoes is the best way to consume them. Just bake them and add little salt for eating them daily in your diet and having a potassium rich diet.

Eat baked potatoes for increasing potassium in the body

2#Dried Tomatoes

Fresh or dried tomatoes are highly rich in fiber, potassium and low in fat. They also helps in reversing the aging process and keeps your skin healthy. It has high vitamin C that is good for immune system and it promotes digestive system as well. You can add it in curries or eat it raw in salads along with other veggies as well.

3#Kidney Beans

Kidney Beans are high in potassium and fiber
They are high source of potassium and fiber. Per cup of kidney beans measures to 600 mg of potassium on daily basis. Add them in your salads in the boiled form or eat them in meal by making it as a nice curry. You can also try soybeans along with kidney beans as they are also equally rich in potassium.

Kidney Beans are high in potassium and fiber

4#Dry Apricots

For a potassium rich snack try dried apricots as they are very beneficial when they are served dry or dehydrated. Just one cup of dry apricots will give you a healthy and balanced diet of potassium in your body. It is around 1500 mg of potassium intake required by your body. You can also try dried peaches, raisins, figs which are equally high in potassium and fiber.

5#Banana

Banana has high content of fiber and potassium
Banana has more than 400 mg of potassium and is available easily everywhere. Apart from being rich in potassium, it is also rich in fiber, vitamin B6 and C. For other fruits rich in potassium, you can try kiwi, oranges and strawberries. Banana can be eaten in raw form or in salads or in the form of shakes and smoothies.

Banana has high content of fiber and potassium

6#Avocado

Avocado is densely rich in potassium and it has around 975 mg of potassium in it which is highly beneficial for the body. It is free from sodium and cholesterol and keeps your body rich in vitamins and your heart healthy.You can eat it in salad, eat it in a raw form or make a smoothie in the morning by adding more fruits to it. In every way, avocado is healthy and amazing for your health.

7#Fish

Fish is very rich in omega-3 fatty acids and potassium
Certain fish like tuna, salmon, halibut, flounder and cod are rich source of potassium. Around 3 ounce of salmon will give around 500 mg of potassium. They are also rich in omega-3 fatty acids and vitamin D. Apart from fish, red meat, chicken and turkey are also rich in potassium.

Fish is very rich in omega-3 fatty acids and potassium

8#Milk

Dairy products are also very good for potassium build up in the body. A cup of whole milk gives more than 300 mg of potassium to the body, yogurt has 350-500 mg of potassium content. So include milk and yogurt in your daily diet for getting your amazing potassium diet.

9#Dark Green Veggies

Green leafy veggies are rich source of potassium and iron
Dark green leafy veggies like kale, spinach, fenugreek contains around 600-800 mg of potassium. Green leafy veggies are a powerhouse of nutrition, potassium and fiber for the body. It helps in building up hemoglobin and treating all the deficiencies in a better way. They are low in calories and high in minerals and vitamins which is very good for maintaining a healthy body.

Green leafy veggies are rich source of potassium and iron

10#Kale

This has been the latest superfood among all for its goodness in potassium, vitamin A and C, calcium and magnesium. You can consume it in the form of chips or you can prepare its curry as well. Both ways it will provide high nutrition to your body. It can also be added to the salad in a raw form to give your body a rich form of nutrients and potassium.

11#Mushrooms

Eat mushrooms in a salad or curry form to gain potassium
Mushrooms have around 356 mg of potassium equivalent to banana. You should cook them well before eating as they can’t be eaten in the raw form. You can steam them or boil them and make its curry along with other veggies. Or you can add boiled mushrooms in salad and have them with a pinch of alt and lemon in the salad. It can also be a great pizza topping along with baby corn and jalapenos.

Eat mushrooms in a salad or curry form to gain potassium

12#Cabbage

Drink cabbage soup to derive potassium benefits on the body
Cabbage has high amount of potassium that is around 196 mg which is very good for the body. You can include cabbage in salads, soups, curries to consume them everyday.

Drink cabbage soup to derive potassium benefits on the body

It also has lot of fiber which also helps in keeping bowel movements in check. It also helps in regulating the healthy digestive system and promotes weight loss. Drink cabbage soup to derive more benefits and potassium out of this wonder veggie.

The post 12 Best Foods That Are Highly Rich In Potassium appeared first on Home Health Beauty Tips.

Insomnia-Definition, Facts, Symptoms, Causes, Risk Factors, Treatment and Home Remedies

Facts About Insomnia:

Insomnia influences all age people. Among grown-ups, insomnia influences ladies more regularly than men. The occurrence tends to increment with age.

Insomnia

Insomnia normally more regular in individuals in lower financial (salary) peoples, endless heavy drinkers, patients with post-traumatic anxiety issue or symptoms, and psychological wellness patients.

• Stress most regularly triggers transient or intense insomnia.
• Constant insomnia may create in the event that it isn’t tended to.
• There is by all accounts a relationship between depression, anxiety, and insomnia. Despite the fact that the way of this affiliation is obscure, individuals with depression or anxiety were altogether more prone to create insomnia.

Signs and Symptoms Associated with Insomnia

Specialists relate an assortment of signs and symptoms with insomnia. Regularly, these symptoms muddle other restorative or mental conditions.

A few people with insomnia may gripe of difficulty falling asleep or awakening every now and again amid the night. The issue may start with stress. At that point, as you start to relate the bed with your failure to rest, the issue may get to be distinctly interminable.

Regularly daytime symptoms will convey individuals to look for restorative consideration. Daytime issues created by insomnia incorporate the accompanying:

• Poor concentration and core interest
• Difficulty with memory
• Debilitated motor coordination (being awkward)
• Disabled social interaction
• Motor vehicle mishaps due to exhausted, restless drivers
• Individuals may exacerbate these daytime symptoms by their own particular endeavors to treat the symptoms. Liquor and antihistamines may intensify the issues with lack of sleep.
• Others have attempted nonprescription tranquilizers.
• Many individuals with insomnia don’t whine of daytime sleepiness, and actually, they may experience issues falling asleep amid purposeful daytime rests.

What are the Causes of Insomnia?

Insomnia might be brought about by a large group of various reasons. These causes might be partitioned into situational elements, restorative or psychiatric conditions, or essential rest issues.

A large portion of the reasons for transient and short-term insomnia are comparable and they include:

• Changes in move work
• Excessive or offensive commotion
• Uncomfortable room temperature (excessively hot or excessively cool)
• Upsetting circumstances in life (exam planning, loss of a friend or family member, unemployment, separation, or detachment)
• Nearness of an intense medicinal or surgical ailment or hospitalization
• Withdrawal from medication, liquor, narcotic, or stimulant prescriptions
• Insomnia identified with high elevation (mountains)

The major reason for constant or long haul insomnia is typically connected to a fundamental psychiatric or physiologic (therapeutic) condition.

Risk Factors For Insomnia

Insomnia influences individuals of all age aggregates, however, individuals in the accompanying gatherings have a higher shot of obtaining insomnia.

• People older than 60
• History of psychological wellness issue including depression, and so forth.
• Emotional stress
• Working late night shifts
• Going through various time zones

When to Call the Specialist

A man with insomnia needs a specialist’s consideration on the off chance that it keeps going longer than three to four weeks, or sooner on the off chance that it meddles with a man’s daytime exercises and capacity to work.

Diagnosis Of Insomnia

The medicinal services proficient will look to distinguish any therapeutic or mental disease that might add to the patient’s insomnia. An intensive medicinal history and examination including screening for a psychiatric issue and medication and liquor utilize are vital in the assessment of a patient with rest issues. Physical examination may especially concentrate on heart and lung examination, and estimation of size of the neck and imagine oral and nasal air sections

Treatment For Insomnia

They are certain home remedies and non-pharmacological approach helps in treating insomnia:

Home Remedies to Treat Insomnia

Home Remedies For Insomnia

• Valeriana officinalis is herbal medication which is popular in treating chronic insomnia.
• Chamomile has shown a tremendous effect in treating insomnia.
• Other potential natural elements like kava and tryptophan are used in treating insomnia but they might have side effects.

Non-pharmacological Approach

Maintain sleep hygiene which includes:

• exercising regularly for 30 minutes prior to sleeping with a gap of 4-5 hours
• Maintain scheduled sleep and awake timings
• Avoid drinking caffeinated beverages
• Do not smoke
• Do not take your worries and tension to your bed which causes you not to sleep overnight.

Follow Relaxation Therapy

Relaxation treatment includes measures, for example, reflection and muscle relaxation or darkening the lights and playing alleviating music before going to bed.

Take after stimulus control treatment which comprises of a couple of basic strides that may help patients with chronic insomnia.

• Go to bed when you feel sleepy.
• Try not to stare at the television, read, eat, or stress in bed. Your bed ought to be utilized just for rest and sexual movement.
• In the event that you don’t nod off 30 minutes subsequent to going to bed, get up and go to another room and resume your relaxation methods.
• Set your wake up the timer to get up at a specific time every morning, even on ends of the week. Try not to sleep late.
• Abstain from taking long rests in the daytime.

The post Insomnia-Definition, Facts, Symptoms, Causes, Risk Factors, Treatment and Home Remedies appeared first on Home Health Beauty Tips.

Insomnia should be treated in a natural way to get good sleep

There are some natural remedies to cure insomnia which will help you sleeping in a peaceful way and for long hours as well. You will definitely feel relaxed and peaceful after a good sleep. Let’s take a look at some useful home remedies to cure insomnia and sleep fast in a natural way.

Try natural ways to sleep in peace

1#Milk with Honey or Almond

Our brain produces serotonin which induces sleep and leads to a peaceful and relaxed mind. Both almond and milk are natural producers of serotonin and gives relaxed feeling as well. Honey also has that sedative effect which helps you get in bed easily. Just add 1 tbsp of honey to the warm milk and drink it before hitting the bed. You will get a relaxed sleep for sure.

Milk and almond are natural sleep inducers

2#Aroma Oils

Either burn some light scented aroma oil in your room or put few drops on your wrist. It will create some drowsiness for you and gives you a peaceful sleep. Make sure that these fragrances are not very strong or you may end up in headache and disturbed sleep.

3#Banana

You can have half banana before going to the bed as it is a natural sleep supplement and it also helps in relaxing the muscles. Banana also has tryptophan, magnesium and potassium which helps in giving a peaceful mind an better sleep.

Banana before bed helps in relaxing the mind

4#Acupuncture

It is a process which includes the insertion of needles at certain pressure points that triggers off the sleep and keeps your mind relaxed. It also helps in releasing neuroendocrine chemicals that helps in giving a peaceful sleep. Acupuncture also helps in opening up the blocked channels that helps in signaling the brain for a better sleep process.

5#Exercises

There are certain exercises when done in a right way induces sleep and relaxes muscles as well. Some abdominal exercises and deep breathing along with meditation will relax your mind when done in the morning. Do not work out right before you go to bed as this might make your muscles pain and you will be restless. The best time to workout is morning so make the most of it.

Deep breathing relaxes the mind and helps in sleeping better

6#Bottle Gourd juice

You can eat bottle guard by making its curry or you can drink its juice as well. Both ways it proves beneficial for your body as it has lot of fiber and nutrients. You can also extract the juice of bottle gourd and add equal quantity of sesame oil to it. Store it in a bottle and then you can massage your scalp with this juice before going off to bed at night. This will give you a relaxed sleep.

7#Poppy Seeds

You can eat 1 tsp of poppy seeds daily before hitting the bed to get a good sleep. Or just 1 hour before going to the bed, add 1 tsp of poppy seeds and coconut powder in some water to form a paste. Heat some butter in the pan and add a pinch of turmeric and cumin powder to it. Remove it from the heat and add poppy seeds paste to this mixture. Now add little salt for taste and consume this for a good sleep.

Poppy seeds helps in bringing in good sleep

8#Lemon Bath

Take 2 tbsp of dry lemon balm or 8 tbsp of fresh lemon balm, add 2 tsp of chamomile oil to it and mix well. Now place these herbs in a mug and add 2 cups of boiling water to it. Let it remain there for 5 minutes and then strain this water and drink it 30 minutes before going to the bed.

9#Nutmeg

Mix 1/4th tsp of nutmeg powder in warm water or some fresh juice. You can also take 1 tsp of honey, a pinch of cinnamon powder and water. Now add this paste to a cup of boiling milk and stir well. Drink this milk every night to get a good and relaxed sleep.

Nutmeg relaxes the mind to give good sleep

10#Develop a Sleep Routine

You need to tell your mind that it is time for you to sleep now and snooze it at that time by making a routine. This will give you a natural sleep and also whether it is a working day or weekend, your mind will follow the same routine. It will tell you again and again that it is time to go to sleep and you will also feel better when you will wake up next day after a good and relaxed sleep.

Make it a habit to hit the bed at same time everyday and as early as possible

The post 10 Natural Remedies to Make You Sleep Fast and Peacefully appeared first on Home Health Beauty Tips.

Amazing Health and Beauty Benefits of Chamomile Tea

Let make our tea more healthy and digestive and immunity booster. For this better switch on to chamomile tea than regular tea.

What is Chamomile

Chamomile is an herb with extraordinary medicinal properties. Bisabolol present in the chamomile possesses calming, and antimicrobial properties. Let us discuss health benefits of chamomile tea in details. Besides medical advantages chamomile is also found have beauty benefits.

What is Chamomile

Amazing Health Benefits of Chamomile Tea

Chamomile Tea Treats Stomach Cramps

If you are suffering from pain in stomach, premenstrual symptoms or other intestinal and stomach issues chamomile tea is a very good option for you. It is very effective in easing stomach cramps. Also, it avoids gastrointestinal aggravation and acts as anti-spasmodic. Being a gentle narcotic it reduces stress.

Chamomile Tea Treats Stomach Cramps

To treat your symptoms drink a cup of chamomile tea in the morning and then in the evening.

Chamomile Tea Treats Insomnia

If you are suffering from a sleeping disorder than try drinking chamomile tea. It is a better alternative to sleeping pills and tranquilizers. Drink it every night to have a sound sleep. It is better if you add honey to the tea instead of sugar. 

Chamomile Tea Cures a Headache and Migraine

Chamomile tea eases the sensory system’s movement. Thus, it keeps you up a calm and relaxed. It also treats nervousness and relieves a headache.

Chamomile Tea Treats Allergy and Rashes

You may also apply chamomile tea topically in the case of skin rashes and allergies. It anticipates unfavorable susceptibilities and disposes of the side effects. Thus fastens the healing and cures the disease.

Chamomile Tea Treats Allergy and Rashes

Chamomile Tea Fights Infection

The bacterial and calming properties of chamomile tea fights a sore throat, gingivitis, psoriasis, dermatitis and other kinds of infection.

Chamomile Tea Fights Infection

Chamomile Tea Treats Skin Issues

Chamomile tea fights against skin inflammation scars. It also poses and cancer prevention and anxiolytic properties.

Chamomile Tea Acts as Skin Bleach

By lightening the skin color it gives a solid gleam to it. Besides this, it also tightens the pores, mollifies the skin and decreases the spots and pimples. It is also a very good moisturizer and slows down aging.

Chamomile Tea Treats Dandruff

Being an antibacterial and anti-fungal chamomile tea anticipates dandruff.

Chamomile Tea Treats Dandruff

Chamomile Tea Boosts Immunity

By supporting your invulnerability chamomile tea boosts your body’s defense mechanism. It also contains antioxidants that fight free radical and prevents oxidative damage.

Chamomile Tea Control Diabetes

Chamomile tea controls the levels of glucose in the blood and thus prevents diabetes.

Chamomile Tea Treats Piles

Chamomile tea soothes the nerves of the body and thus treats hemorrhoids

Chamomile Tea Reduces the Puffiness of the Eyes and Treats Dark Circles

Steep chamomile tea for a few minutes in the steaming water. Keep these tea bags in the fridge. After a few hours place it in your eyes. The cooling and bleaching effects of chamomile tea reduce puffiness and dark circles.

Chamomile Tea Reduces the Puffiness of the Eyes and Treats Dark Circles

How to Prepare Chamomile Tea

You may use both fresh and dried chamomile flowers for this purpose. Add a teaspoon of these flowers to a cup of steaming water. Cover it and steep it for about 15 minutes. Strain it, and then drink it.

How to Prepare Chamomile Tea

To use it topically to treat hair and skin issues. Soak a cotton ball it in and then apply chamomile tea to the affected area. You may also wash your face and rinse off your hair with it.

The post Amazing Health and Beauty Benefits of Chamomile Tea appeared first on Home Health Beauty Tips.

Sleeplessness is also known as insomnia or wakefulness. It may be defined as the inability to sleep. Sleeplessness is a persistent disorder due to which person finds it hard to either fall asleep or stay asleep. Insomnia is measured by the quality of sleep, it is a measure of satisfaction with sleep. Due to the poor quality of sleep person usually wakes up restless, irritated and exhausted . Sleeplessness not only affects a person physically but also mentally and emotionally. It saps energy level and mood, degrading work performance and quality of living.

10 Top home remedies that help to treat sleeplessness

Anxiety, depression, worry, anger, grief and stress are important causes of insomnia. Insomnia is common in most of the adults, but if this problem continues for a long period of time it may be a symptom of an underlying disease such as hyperthyroidism, asthma, arthritis, high blood pressure, back pain, nasal allergies, or neurological disorders. Sleeplessness may be due to trauma or may be side effects of medications such as birth control pills or medications for asthma, high blood pressure etc.

home remedies that help to treat sleeplessness

Your doctor may prescribe you some sleep medications, but these medicines, when taken for the long term, may have an adverse effect on your body and may cause a hangover. You may get addicted to these medicines, making it almost impossible to sleep without them. With time sleep medications become ineffective and doctor may ask you to increase the recommended dose. In this article, we will discuss home remedies to treat sleeplessness naturally, These home remedies are totally safe without any side effect and addiction.

Top Home Remedies that Help to Treat Sleeplessness:

1. A glass of warm milk- Milk contains tryptophan. Tryptophan is an amino acid that makes serotonin and melatonin. Both of these chemicals induce sleep and helps to treat sleeplessness naturally.
2. Banana- It is rich in carbohydrate that is needed by the tryptophan to enter the brain and produce serotonin and melatonin. Banana is also rich in magnesium and potassium. Both magnesium and potassium are sleep boosters and help to treat sleeplessness naturally.
3. Oatmeal- Oatmeal is rich in magnesium and potassium, oatmeal is soft, soothing and warm. When oatmeal is consumed with milk it helps to treat sleeplessness naturally by relaxing the body.
   

   Oatmeal home remedies to treat sleeplessness

4. The egg- Egg contains tryptophan that is a natural sedative and treats sleeplessness naturally. The egg also stimulates the production of insulin. Insulin helps tryptophan to enter the brain and produce serotonin.
   

   The egg Remedty to Treat Sleeplessness

5. Chicken- Nibbling a piece of chicken before going to the bed induces sleep and treats sleeplessness naturally.
6. Honey- Our brain uses lots of energy during the night. If we consume honey, digestible carbohydrate in honey breaks down quickly and provides brain required amount energy. You can take a teaspoon of honey with milk or chamomile tea before going to bed. This a very old remedy to treat sleeplessness naturally.
   

   Honey Remedy to Treat Sleeplessness

7. Cider vinegar to treat sleeplessness naturally- Take two teaspoons of cider vinegar, 2 teaspoons of honey and mix with 1 glass of warm water. Drink this solution before going to bed. You will fall asleep quickly.
8. Low in mercury and seafood- Stress, anxiety and depression are important causes of sleeplessness these days. Low mercury fish and seafood contain omega-3. Omega3 is a mood booster and reduces anxiety and depression. Consuming Low mercury fish and seafood improves insulin sensitivity and promotes muscle growth. They provide protein that is needed by the body to repair muscles. All these factors play an important role to treat sleeplessness naturally.
9. Almonds to treat sleeplessness naturally– Consume handful of almonds daily before going to the bed. Almond are rich in magnesium and tryptophan. Almonds reduce the function of muscles and nerves and steady the rhythm of the heart.
10. Whole grain bread– whole grain bread is rich in carbohydrates and is easy to digest. It provides brain sufficient energy and helps tryptophan enter the brain to produce serotonin and thus helps to treat sleeplessness naturally.
    

    Whole grain bread to treat sleeplessness

Above mentioned foods are easily available at home and treats sleeplessness naturally. But there are foods like caffeinated drinks, spicy food, fatty foods, fast foods that should be avoided at night because they contribute to sleeplessness. To have a good night’s sleep maintain a healthy routine. Exercise regularly. Avoid smoking and alcohol. Have a bath before going to bed. Avoid stressful situations and drink at least 10 to 12 glasses of water every day. A slight change in your routine and lifestyle will help to treat sleeplessness naturally.

The post 10 Home Remedies to Treat Sleeplessness Naturally appeared first on Home Health Beauty Tips.