Maintain personal hygiene to fight against Swine Flu

Use Mask as a preventive measure against Swine Flu

 

What is swine flu?  Is Swine Flu contagious?
The H1N1 influenza/ Swine Flu is a highly contagious virus and spreads from person to person in the same manner as an ordinary cold or flu. The virus spreads through the droplets that come out of the nose or mouth when someone coughs or sneezes.

 

Which people are most susceptible to swine flu?

•  Young children under five
•  Pregnant women
•  People aged 65 or older
•  People with chronic (long-term) lung disease or asthma
•  Chronic heart/ kidney/ liver/ neurological disease
•  Suppressed immune systems (whether caused by disease or treatment)
• Diabetics

Typical Symptoms of Swine Flu:

• A sudden fever (a high body temperature of 38°C/100.4°F or above)
• A sudden cough

 Secondary symptoms may include:

• Headache
• Tiredness or dizziness
• Chills
• Aching muscles
• Limb or joint pain
• Diarrhoea or stomach upset
• Sore throat
• Runny nose
• Sneezing
• Loss of appetite
• Fast breathing or difficulty in breathing
• Bluish or gray skin colour
• Severe or persistent vomiting

  

Swine Flu can be cured with proper medication

Preventive Measures

You can reduce, but not completely secure against the risk of catching or spreading swine flu.  Some useful tips are given below:

- Always cover your nose and mouth with a tissue while coughing or sneezing. Dispose the used tissues immediately.

- Maintain good basic hygiene. Wash hands often with soap and warm water. Use hand sanitizers.

- Keep a thermometer with you and check the temperature. Keep a stock of cold and flu medicines with you.

 

Type of Mask to be used

 Studies have shown that face masks seem to protect against Swine Flu.

 N95 masks are considered helpful but there is no concrete evidence to suggest that this is a useful preventative measure.

 

 What do you do in case your infected?

Visit a Government Hospital that offers a complete check-up and treatment facilities for the Swine Flu patients. Two common anti-influenza drugs — Relenza and Tamiflu — appear equally effective in tackling the Swine Flu virus. We advise you not to try any medicines in advance. Please consult the physician before you decide to go for any medication.

For more information, log on to www.icicilombard.com

Monsoon Healthcare : Eating right foods helps combating against Monsoon Ailments

             Monsoon has arrived and it is a right time to watch your food intake during this season. This season brings the excitement that makes you feel tempted to taste the spicy, road-side snacks but it also brings the germs and bacteria that may cause you health problems. Cough, cold, flu and water-born diseases such as cholera, gastroenterities are the frequently observed health problems during rainy days. Handle them effectively with your regular kitchen ingredients. A little care can keep the monsoon troubles at bay. Read more to know how eating right and maintaining hygiene will keep you fit and healthy.

Maintain Personal Hygiene

Wash your hands properly with a medicated soap before and after consuming food. Regular handwash with a mild sanitizer also serves the purpose. Follow it with almond oil or baby cream. Applying Eucalyptus or thyme oil will also sanitize the skin.

Drink boiled water and avoid consuming uncovered food:  This is a common yet extremely effective advise. Boiled water is pure and consumption of the same also helps you to digest food in a right way. Avoid eating the street-side foods like deeply fried fritters, fruits slices and other such snacks. Have light and freshly cooked meals.

 Consume hot foods: Have lots of hot, home-cooked foods like soups, curries, freshly cooked vegetables. Keep sipping lukewarm water between meals. Make use of the following ingredients while cooking to get rid of some common Monsoon ailments:

•   Ginger is an excellent digestive herb. Start your day with a ginger tea or basil tea, which has medicinal value and work as a preventive measure for gasteric problems, cold and cough. Also, few sips of honey and carrot juice help curing throat infection, which is a common problem in this wet weather.
•  Garlic consists of anti-viral and anti-fungal activities that cure the cold, stomach infections and increases your overall stamina. Consumption of hot garlic soup or garlic juice mixed with onion juice in hot water works as a magic for cold and flu.
• A hot curry made by tamarind, butter and pepper also helps to clear the nasal passage and gives relief from cold. For those, who prefer non-veg, hot Chicken Soup is one of the most beneficial of all of the hot liquids that cure cold and cough. Also, hot foods like spicy curries, mustard sauce help to clear the nasal blockage. 
• Seasonal fruits and leafy vegetables such as apples, plums, lichies, apricots, spinach,carrots, cauiliflowers, radish, fenugreek, lettuce should be included in daily meals. Eating an apple everyday provides basic nutrition and protection to your body. You should practice eating it more than reading it as an old  proverb.             
•   A natural antibiotic like Goldenseal is beneficial when there is greater nasal infection during the rainy season. Peppermint candy and herbal teas are also very good at helping to fight with the Monsoon ailments.        

The regular spices, herbs and other kitchen paraphernalia can be so useful to handle the common monsoon ailments. These simple home remedies give you a natural relief and save you and your family from spending money on unnecessary bills and medication. Prepare little in advance and take extra care of yourself in this monsoon to enjoy it fully!

For more information, log on to www.icicilombard.com  

Exercising in Monsoon

             Monsoon is a time when the first few breezes of the rainy weather cause indolence even to the ones who articulately plan their work-outs. Many of us put on extra kilos as the exercise schedule goes for a toss. One of the main reasons behind this is that we keep our exercise schedule on hold till the rains take a break and prefer to enjoy the indoor environment with a cup of coffee. But it’s very essential to look at different option to regulate the exercise to stay active and fit. There are multiple exercise options you can try, if you’re comfortable working out indoors. Exercise can be fun during monsoons, read on to know how:

 

Here are some tips to watch how you can exercise to stay suitably warm during this rainy season-

  Warm up

A basic warm up is important. A good warm up that includes brisk walking or a light jog not only suits to the people from all age groups but it also elevates the heart rate and makes it easy for the muscles to stretch. So, make sure that you do the basic warm-up prior to any intense physical activity. Stretch your body slowly and steadily after warming up the body. Streching adds lots of flexibility to the body.

  Mind your Workout

Mind plays a very important role in motivating how long you do your work out . Especially, while it’s pouring cats and dogs outside, you need to be more motivated in order to exercise regularly. Try exercising more indoors. Learn new things like Yoga, dance or Martial Arts. Start your day with a group exercise or hit a local gym or a health club with a buddy. If you want someone to peculiarly take care of your exercising regime then it is advisable that you hire a personal trainer. Exercising with aerobics videos can be good fun. Indoor Cycling is also a good option to get a moderate workout done. Get rid of the monotonous exercise regimes and try something new this monsoon.

  Make it enjoyable

Exercising, be it indoors or outdoors, should be comfortable and playful. You have many options to make your work out regime enjoyable. Creating a home gym is easy and inexpensive. Buy a set of dumbbells, an exercising ball or a jump rope. Walking up and down stairs for around 20 minutes also provides an efficient workout. If you don’t have stairs, try a wooden box. Purchase cardio equipments that suit your fitness level , interest and budget. Find indoor swimming pools that have hot water and do some water workouts. A brisk walk in the mall or lots of window shopping are smart ways to get some exercise when the atmosphere is bright and fresh.

          This way you can maintain fitness throughout the season. So, try to get active with a dedicated exercise plan to stay healthy this monsoon!

 

 

Lose weight the Natural Way

Lose weight the Natural Way

   Managing your weight can be simple and in-expensive. Pick-up some foods from your own kitchen and consume them in right proportion.  Daily intake of these great foods will make you feel better and help you to knock out some extra kilos.

 

• Pasta can be a good option if topped with veggies and tomato sauce; it is low in calories.
•  Mint can help you lose weight. Include mint tea or mint chutney in you daily meal. It helps in number of ways.
•   Carrot is another vegetable that helps you to control your weight. Sip carrot juice once in a day to cut off some kilos.
•  Cabbage, raw or cooked prevents conversion of carbohydrates and sugar into fats and aids in weight reduction.
•  Honey works like a magic on obesity. The extra deposied fats in the body get moblized and are used to sustain energy. Honey and lime-juice is good combination as lemon helps to improve appetite and it proves like a credible treatment for obesity related problems.
•  Fenugreek seeds combat against heavy fats and help improving digestion process. Fenugreek is also beneficial for those who suffer from heart problems.
•  Just like fenugreek, Alove vera juice is good for weight management. Aloe vera also shows wonderful effects on you skin
• Use skimmed milk or low-fat dairy products to prepare your breakfast. Avoid cheese, cottage cheese that are packed with saturated fats and calories.
•  Replace your regular tea with Green tea and see the difference. Green tea helps burning fats and improves digestion.

             These are some great foods that help you control your weight. But you should not forget to eat your meals on time. Taking regular sleep for at least 6 hours is necessary. Avoid oversleeping and being lethargic. Adopt a good lifestyle that gives equal importance to diet and exercise. This way you can manage your weight in a natural way than taking those pills. Live healthy and live full. Write back to us for more tips…

Do you really need exercise?

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We all know that exercise is an essential part of healthy living. But how many of us actually follow a daily exercise regime? It is general mentality that exercise is mainly needed for people who want to loose weight or are in some profession or sports that require it. The second question is that how does one determine the amount and kind of exercise he/ she needs? Read on to know the answers.

Why exercise?
Apart from helping burn body fat and keeping your body in shape, exercise energises the body and increases the sense of vitality. It also helps reduce stress and makes one feel happier because of its anti-depressant effect. Not only this, exercise helps in improving cardiovascular functions, lowers cholestrol and blood pressure and reduces the risk of developing diabeties and colon cancer.

How much execise do you need?
This widely depends on your goal – whether you want o be fit or healthy. Usually, being fit and healthy  are used  interchangeably to mean the same thing. But they are quite different.

Difference between being fit and healthy
Fitness has been defined in relation to a concept called physical work capacity, or how much work the body can do. A person’s fitness can be determined in a laboratory by looking at how much energy they can produce on a cycle ergometer when cycling at a specific heart rate, or on an athletic track by looking at how far they can run in a set time.

Health, on the other hand, is a broader concept that includes being free from and resilient to disease, mental and spiritual wellbeing, and the quality of our social relationships. Normally, being fit and being healthy go hand in hand, but this isn’t always the case. For example, you can be very fit, through playing football, but suffer a major health problem such as alcoholism.

Understanding the difference between fitness and health is important because the level of exercise you need to be healthy is less than that needed to get and keep you fit.

Exercise for being fit vs. exercise for being healthy
Many people want or need to be fit because of the job they do (eg, police officers), the sport they play (eg, basketball) or the body shape they want to achieve (eg, through resistance training).

To be fit, one normally needs to follow a structured training programme supervised by an exercise leader. The key variable in achieving high levels of fitness is the intensity of the exercise programme. In achieving fitness goals, most people also become healthier. However, if you don’t want to be fit but just healthy, you don’t have to exercise as hard.

If the main goal is to improve health, it doesn’t require the same intensity of training as becoming fit. You can simply build physical activity into your daily routine, either as a form of ‘active commuting’ (walking or cycling, perhaps) or in the comfort of a health club. Most experts agree that moderate exercise for 30 minutes to an hour every other day is good enough. This amount of exercise has been linked with improving cardiovascular function, lowering cholesterol and blood pressure, losing weight, and reducing stress.

Managing Stress

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What is stress?
Stress is the physical and mental response of the body to demands made upon it. However, not all stress is bad. Based on the levels of stress, there is adaptive stress and negative stress.

Adaptive stress helps us to face life’s challenges in a healthy way. It increases the flow of adrenaline, nor-adrenaline and glucose thereby igniting a buzz of energy and enables creativity, focus and alertness. We need some stress to get everyday things done or else w can get ‘bored’ or ‘rust out’.

Negative stress on the other hand, occurs when our ability to cope up with life’s demands shatters. The stress chemicals produced needs to be broken down (for example by physical activity). Otherwise they prevent the body from relaxing and eventually results in permanent state of stress accompanied by worry, irritability and panic.

In the general conversation, when one says stress, he is actually talking about negative stress.

How does stress affect us
Physically -  The heart pumps faster, making the heart pound and blood pressure rise; some people experience palpitations. Muscle tension increases, leading to headaches, dizziness, jaw ache and even insomnia. The mouth goes dry, digestion slows causing “butterflies” in the stomach. Breathing is faster and less efficient which can lead to over breathing (hyperventilation) and breathlessness. Changes in the flow of blood to the skin can cause sweating, blushing or clammy hands and feet.

Mentally -  A certain amount of stress can be mentally stimulating but too much can affect our thinking ability. Thoughts may become jumbled and confused. Thinking becomes focused on worrying. We may become preoccupied with problems. It becomes much harder to make decisions or find solutions to problems.Thinking negatively and fearing the worst increases worry and stress.

Emotionally -  People respond to stress in many different ways. Common emotional effects are irritability, impatience, anger, frustration, fear, anxiety, self-doubt, panic, despondency, feelings of inadequacy, insecurity, hopelessness, unhappiness, emotional withdrawal and depression.

Behaviorally – Stress can change people’s behavior towards one another. We may become less sociable, less caring, more hostile and insensitive towards others. When stress is accompanied by anger we may become less tolerant, fly off the handle easily and provoke rows. Many people respond to stress by eating, drinking or smoking much more than is usual: some engage in risk taking behavior.

Managing stress
Confront the cause – Identify the cause of the stress and scrutinize it. Confront it and break it down into manageable parts. Tackle one part at a time and take others advise if needed. The best way to manage stress is to solve it!

Break the stress chemicals – It is important to break down the chemicals created in our body. The most effective way to do so is physical activity. Run, workout, join a gym, play a sport.

Distract yourself – Look at the brighter side of life. Waite down the good things you have and feel happy. Remember that there are many more miserable people than you. Join a club, engage in social activities, talk to others. Do not engage in self pity.

Let it out – Express your feelings. Talk it out, write a diary, shout or moan. It is very important to let your feelings out. Sometimes having a good cry or bashing a pillow can release emotional pressure and calm your feelings of anxiety.

Seek professional help – if undergoing a severe stress where self help is not enough, do not hesitate to seek professional help. There are lots of psychiatrists who can help you. Seek medication if needed. But never ignore extreme stress conditions as they can be extremely harmful, so much so, that they can also be fatal.

Take care of your health in your academic sojourn abroad.

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Staying healthy is extremely important, specially if you are in a foreign land all alone. A short trip to a vacation overseas is different, but what when you are going to live thee for a considerable time? Like when you go abroad for your higher education?

We all know the basics we have to follow – eat properly, get proper sleep, drink safe water, get the necessary vaccinations… the list is long and heard of several times. But a very important aspect which one usually tends to forget is health insurance.

For students going abroad there is somehing called Student Health/ Medical Insurance that is mandatory and covers the medical and other requiements.

A comprehensive medical insurance is mandatory for any student planning to go abroad for higher education. You may buy insurance from the home country or avail one from the country you will be studying at. Most universities abroad grant waivers if you are carrying an insurance from home, provided they meet the requirements specified. As an Indian planning to study abroad, it is better to take insurance from home as they are more cheap than ones available abroad.

Make sure that the policy you buy in India adequately covers the university insurance requirements. We have drawn a comprehensive list of such requirements, which varies from university to university. Usually a combination of few criterion mentioned below are specified as “must” in your policy coverage.

• The most important requirement is medical coverage, which all universities will specify. Usually the minimum coverage required is of US$ 50,000.
• Costs incurred as an inpatient as well as outpatient must be covered by your student medical policy.
• Many educational intitututes may require coverage for treatment of any mental and nervous disorders, including drug dependency or alcoholism.
• Dental insurance is another main component. The amount may differs from university touniversity.
• An accidental insurance, including death and dismemberment benefits, are must in case of college.
• You may also require coverage of costs incurred in case of emergency medical evacuation (to a nearest medical facility or country of residence) and repatriation of remains (in case of death). The coverage amount required differs among universities.
• Several universities may also require your insurance policy to cover any possible inter-collegiate sports injuries or such unforeseen events.
• Again, as per requirements of universities, your policy may have to cover mammography expenses (breast x-ray) or those related to maternity, complications of pregnancy and child care.
• Most universities require the necessary deductibles not to exceed $500. A “deductible” is the amount over and above which the insurance company starts funding the bills.

As mentioned above most universities will ask for a few or a combination of these health coverages, therefore select your health insurance policy accordingly. Do remember that since you will be traveling abroad and staying there for a considerable time, your policy must cover several other unforeseen expenses.

These include any possible personal liability, loss of passport and checked-baggage, cost of a bail bond (in case of unfortunately being arrested or detained in judicial custody), interruption in study (reimbursement of the remainder semester fee), transportation cost of an emergency visit to/from home (illness where either the student travels home or receives a family member) or other such expenses.

Click here for more infomation on various student inurance plans offered by ICICI Lombard. They are university compliant and can be bought online instantly (no paperwork required).

Implications of a Crash Diet

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You have this special event coming up in just a few days where you an to look as geat as you can. Problem is you have put on weight and hence contemplating a crash-diet to lose the extra pounds ASAP. Our suggestion is – think again.

Crash diets are highly constrictive weight loss plans that  involve a drastic cut in calories and fat intake. Such diets are complemented with an intensive exercise regime and diet pills for faster results. However, they have severe physical and mental implications.

Initially an appreciable weight loss is experienced and you feel jubilant. But, in reality the body “loses” essential fluids and not stored fats. Due to low-calorie intake the body burns excess glycogen, which absorbs the body fluids. This initial weight loss will not be sustained. You will soon hit a plateau where losing weight becomes tougher. In fact, you will put on in excess of pounds you lost initially! This is known as “yo-yo effect,” in which crash dieters struggle constantly with losing and gaining weight.

To perform different functions, body parts require energy, which they obtain by burning calories (varies for individuals and is known as body metabolism). With reduced calorie intake, the body adjusts to using fewer calories to perform the functions. A higher calorie consumption later will make you gain weight. Remember, the body may maintain this lower metabolism for months or even years!

Now lets talk about the implications of a crash diet. During dieting, one usually notices subtle emotional and mental changes that gradually become more pronounced.  You might get more irritable, impatient or depressed. The mental make-up changes drastically and gradually gives way to eating disorders such as anorexia and bulimia.

Long-term crash dieters may also suffer from grave nutritional deficiencies, particularly those of iron, potassium, sodium, calcium and vitamin B12. While lack of iron causes anemia, potassium and sodium (ensures proper functioning of nerves, muscles and heart beats) deficiency may cause a heart attack. Calcium deficiency causes Osteoporosis, in which bones become particularly fragile and brittle.

On a crash-diet one overlooks the important functions carried by heart, kidneys, liver and brain. The energy derived from the carbohydrates and calories intake are insufficient for these vital organs to perform their functions. Consequently, they burn the muscle tissues (even of organs) to compensate the deficit and the results are horrendous- kidney failure, heart attack, liver failure etc. 

Researchers at University of Glasgow have proved that constant binge-diet regime adversely affects the lifespan. Experiments on stickleback fishes with such regime showed a 25 percent drop in their lifespan (particularly growing ones). Professor Neil Metcalfe suggests that the same holds true for humans and emphasized on the adverse effects on teenagers and children.

Undoubtedly, staying fit and preferably slim is important. A weight loss program, therefore must be gradual with focus on healthy living, in consultation with a doctor instead of crash dieting.

ALSO READ

You think “fats” are bad for you?  Think again.

Components of healthy living

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Healthy living is fast becoming the mantra of modern-day lifestyle.

In general, we tend to make healthy living synonymous with losing the “excess weight” we have carried for years. This necessarily transforms into feeling good about oneself and hence, we believe we have been leading a healthy lifestyle.

Hold on, no doubt losing that excess baggage is integral to a healthy lifestyle, but it is essentially the outcome of healthy living and should not be confused as the same.

Little adjustments, slight alterations in our current lifestyle will go a long way in bringing about positive change in us. Its all about individual approach, implementation and dedication. The change has to be gradual and on a “one day at a time” basis.

So what exactly does healthy living mean?

It definitely means more physical activity- Who says physical activity is all sweat and no fun? Okay so you don’t like the routine exercises, then how about dancing, swimming, roller- skating, playing outdoor games, window-shopping or just plain simple quick walking. The key is to increase your heart rate and burn more calories than what you consume.

Small changes to include more body-movement also helps. For example- fetch your own glass of water, answer the doorbell first, take the staircase instead of the elevator- there are numerous such minor changes that can be incorporated in your daily lifestyle.

Eat healthy- It involves eating a lot of fresh fruits, raw vegetables, nuts etc. Spice up your salads, use low calorie dressings, innovative recipes, but eat healthy food. Different individuals have different requirements- but in general one must have high fiber content, proteins and sufficient vitamins in the diet. Carbohydrates and fats ought to be consumed in limits. Consult a dietitian and follow his/her advice.

Also, eat every two hours- may be a fruit (avoid mangoes, bananas and the like), yogurt (from double-toned or skimmed milk), and maybe a couple of momos as an evening snack.

So, you are craving for a burger and cola. Okay have the burger once-in-a-while, but dance an extra 10 minutes, swim a couple more laps- just burn it off. Moreover, make little changes in the burger itself. Do not deep fry the cutlet, use minimal oil and fry it on the pan. Use low-calorie bread. As for cola- take the diet variety. Do not make it a habit.

Managing weight- You are not entering a beauty pageant, but its true that being fat damages your physical and mental health. Surely, you can be plus-sized and still be healthy. Take small steps, combine the two factors mentioned above and see the change.

Do make changes in your fitness regimen (every 6 to 8 weeks) for better results because sooner or later you will hit a plateau. A plateau is a situation where despite efforts, the weight becomes stagnant. Frustration creeps in and within a few days you are back to your old routine.

Remember increasing physical fitness will do wonders to your mental well-being and confidence.

Get adequate sleep- Contrary to popular beliefs, not everyone requires eight hours of sleep. It varies for different individuals. You may sleep for 10 hours and yet feel stressed out. The key is not in hours but in peaceful and thought-free sleep. Lack of proper sleep leads to indigestion, depression, high blood pressure, clouded thought process etc.

It is preferable to sleep and rise early. If you’ve had your share of physical activity, healthy food, work exhaustion of the day, chances are that you will sleep early and peacefully!

Be careful about certain issues however- try and keep the gap between dinner and bed-time to at least 2 hours. Once asleep, the body relaxes and the metabolism rate drops.

Communicate with yourself and relax- We are all in a hurry to move ahead in life, achieve a better standard of living and in the process have forgotten to relax and virtually lost touch with ourselves. It is very important that one de-stresses everyday. Allot maybe 30 to 45 minutes a day exclusively to yourself. No interruptions, no interferences and not a soul around. Meditate, indulge in your creative hobbies ( it could be painting, writing or others) or any such activity. Rest assured you will be far more in control of your emotions, anger and anxiety.

Just a few more reminders -

• Water, minerals, carbohydrates, vitamins, fats and proteins are the essential building blocks of life.
• Choose fresh food over tinned items.
• Drink fresh fruit juices and avoid the packaged ones.
• Physical activities also increase your stamina and strength. It means proper blood pumping and supply (of oxygen and nutrients) to all parts of our body.
• Try and connect with nature. Take a walk in the park, indulge in some gardening or go to the terrace and watch the sunset, birds and the like.
• If you smoke or drink alcohol, reduce the consumption gradually and if possible give it up completely.
• Drink plenty of water. It gets rid of toxins and ensures healthy body and skin.
• Use wheat instead of flour.
• Use skimmed milk products, leaner meats, sugar alternatives etc.
• Watching T.V. or Net surfing is not a stress-buster.

 

A good night’s sleep

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Like eating right and exercising, sleeping well is also essential for a healthy lifestyle. It affects how you feel, your relationships, productivity and quality of life. While you sleep, your brain goes to work, consolidating the day’s learning and re energizing the body.

The following tips can help you achieve a good sleep.

●  Relax yourself – It is important to relax your mind before you go to sleep. Avoid activities that can cause anxiety or stress. Indulge in soothing activities such as a hot water bath, reading or listening to soothing music. These activities helps the brain to easily transit into sleep.

●  Comfortable sleeping environment – Create a suitable sleeping environment by making the room dark and quit. Exposure to bright lights signals the neurons that it is time to awaken, not to sleep. Avoid any kind of noise and ensure your bedroom is cool, quiet, dark, comfortable and free of interruptions.

●  Make sure your mattress and pillows are comfortable – Ensure that the mattress and the pillows are comfortable and supportive. Make the bed inviting by spreading clean, soothing colored sheets made of comfortable material.

●  Go to bed light – Have your meals at least two to three hours before you go to sleep. Avoid heavy meals as eating too much shall make it difficult to settle down. Also, spicy food may cause heartburn and causes discomfort. Stick to smaller simpler meals.

●  Avoid caffeine before bedtime - Caffeine is a stimulant and has an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.  

●  Avoid nicotine and alcohol close to bedtime - Nicotine is also a stimulant. Consumption of cigarettes and tobacco products makes it more difficult to fall asleep. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

●  Avoid exercise before sleep time – Exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making you more alert, your body temperature rises during exercise, and takes as much as 6 hours to begin to drop. Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

●  Maintain a routine – Our sleep-wake cycle is regulated by a “circadian clock” in our brain and the body needs to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep at night. That is why it is important to keep a regular bedtime and wake-time, even on the weekends and holidays.