Improve Your Confidence Level By Physical Fitnessby admin / August 17, 2022Risk Factor Of Mobile Phone Usage At Night Time
Your phone might be the last thing you look at before going to bed and the first thing you see when you wake up. Are you one among them? Our daily lives are now completely incorporated by mobile, cell, or smartphones. These technological wonders serve as portable computers. They enable us to carry out a variety of tasks essential to modern life. You can make phone calls, send texts, use a trip planner, navigate online, read and reply to emails, and communicate through social media sites like Facebook and Twitter. In addition, you can complete a staggering variety of chores by using apps and playing games.
Phone radiation effects
Concerns have been raised about electromagnetic fields’ effects on the likelihood of developing health risks & mobile addiction. Health risk factors even include the effects on fertility or the increased risk of brain cancers (particularly on the side of the head where a phone is held).
Excessive light
Additionally, it’s possible that the light from computer, tablet, or phone screens will make it harder for you to fall asleep. The circadian rhythm may be delayed as a result of minute amounts of artificial light from screens. With a naturally delayed sleep phase, individuals may be particularly affected by this. If these effects are not countered by morning sunlight, insomnia and morning tiredness may follow.
Reduces sleep
One of the harmful effects of mobile phones is sleep deprivation. There may be a compulsive need to want to refresh, check, respond, read, scroll, upload, click, or play after engaging in several of these activities. It may feel good, and there are countless opportunities for more stimulation. Putting the gadget aside may be difficult once you start. Simply put, this can cause you to stay up later and get less sleep overall. If the recommended amount of rest is not received, this could lead to sleep deprivation. It could be difficult to unwind and go to sleep due to the stimulation. An overly stimulated or enthusiastic mind is possible.
It is evident that using a phone before bed may make it difficult to fall asleep. This easy tweak could be helpful if you struggle with insomnia or simply don’t get enough sleep. Assess the following adjustments as you consider how much your phone may be affecting your sleep environment.
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Keep your phone away at night
Permit yourself to put your phone away before night. In the morning, you will be informed if there is an emergency. You can lessen the impact of your phone on your sleep by taking it out of the bedroom and charging it somewhere else.
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Use a clock for an alarm
Instead of using the alarm on your phone, get an alarm clock. Even though phones are often useful, there are occasions when the trade-off between privacy and convenience is simply not worthwhile. If you require an alarm clock to get up on time in the morning, buy a cheap one. Set it to the time you need to get up and place it across the room.
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Sleep tracking apps
Some people use different applications or even wearable technologies on their phones to monitor their sleep and wake cycles. The reliability of connecting motion to alertness and stillness to sleep is seriously questioned. Furthermore, there is no need to meticulously record each movement (or related awakening) that occurs during the night. Over analyzing sleep could be disruptive.
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Buffer zone before sleep
Maintain a safe distance and reduce night-time lighting. Try to reserve an hour or two before night for relaxing and getting ready for sleep. Enjoy some time reading, viewing a movie or television show, or listening to music. Avoid exposing your eyes to direct light. As much as possible, put any nearby screens in night mode (reducing blue light). Consider minimizing exposure to light if you are particularly sensitive to it at night.
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Sleep environment
Think of further ways you could improve your bedroom better to create the ideal sleep haven. When you feel sleepy, go to bed. When you are awake for more than 20 minutes at night, get up, rest, and then go back to bed when you feel sleepy. You might get up and start your day early if you are awake in the early morning hours. This will help in reducing the excessive use of mobile phones.
Conclusion:
Do your best to respect the boundaries of technology. Although these gadgets are meant to improve our lives, if not controlled, they risk becoming obtrusive. Make a commitment to taking the phone out of your bedroom. This simple adjustment might make it easier for you to fall asleep faster and stay asleep long enough to feel rested. Reach out to a sleep specialist for assistance if you are having trouble sleeping.
Read Here : How To Control Heat In Our Body?
FAQs
1. Are smartphones harmful to children?
Yes, frequent usage of smartphones may lead to sleep deprivation, poor academic performance, affects brain activity & other medical illnesses.
2. What are the side effects of mobile radiation?
Some of the side effects are sleep disturbances, irritability, loss of concentration, memory loss, etc.
3. How does mobile radiation affect the human body?
Mobile radiation can lead to serious health concerns like tumors and headaches. It could also lead to mental illnesses like depression & anxiety.
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Natural Remedies and Supplements for Better Sleep
In our fast-paced world, getting a good night’s sleep can be challenging. Stress, screen time, and various other factors can interfere with our ability to rest and rejuvenate. Fortunately, nature offers a range of remedies and supplements that can help improve sleep quality. Here’s a guide to some of the most effective natural sleep aids.
1. Valerian Root
What it is: Valerian root is an herb commonly used in traditional medicine for its sedative effects.
How it works: It is believed to increase levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that promotes relaxation.
How to use: Valerian root can be taken as a tea, tincture, or capsule about 30 minutes before bedtime.
Research: Some studies suggest that valerian root can improve sleep quality without the side effects associated with prescription sleep medications.
2. Melatonin
What it is: Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle.
How it works: Supplementing with melatonin can help reset your internal clock, making it easier to fall asleep.
How to use: Melatonin supplements are available in various forms, including tablets, gummies, and liquid. The typical dosage ranges from 0.5 mg to 5 mg, taken 30 to 60 minutes before bedtime.
Research: Studies show that melatonin can be particularly effective for those with disrupted circadian rhythms, such as shift workers and individuals suffering from jet lag.
3. Lavender
What it is: Lavender is a fragrant herb known for its calming properties.
How it works: The scent of lavender has been shown to reduce anxiety and promote relaxation.
How to use: Lavender can be used in various forms, such as essential oil, tea, or sachets placed under your pillow.
Research: Aromatherapy with lavender oil has been found to improve sleep quality and increase the time spent in deep, restorative sleep.
4. Magnesium
What it is: Magnesium is a mineral that plays a crucial role in muscle relaxation and nerve function.
How it works: Adequate magnesium levels help the body maintain a state of relaxation and can alleviate issues like restless legs syndrome.
How to use: Magnesium supplements come in various forms, including tablets, powders, and topical sprays. The recommended daily intake is around 300-400 mg for adults.
Research: Research indicates that magnesium supplementation can improve sleep quality, particularly in older adults and those with low magnesium levels.
5. Chamomile
What it is: Chamomile is a herb often used in teas for its soothing effects.
How it works: Chamomile contains antioxidants that bind to certain receptors in your brain that may promote sleepiness and reduce insomnia.
How to use: Drinking a cup of chamomile tea 30 minutes before bed can help you relax and prepare for sleep.
Research: Some studies suggest that chamomile can modestly improve sleep quality, particularly for those with mild to moderate insomnia.
6. Passionflower
What it is: Passionflower is a climbing vine known for its calming effects.
How it works: It may increase levels of GABA in the brain, similar to valerian root, promoting relaxation and sleep.
How to use: Passionflower can be taken as a tea, tincture, or supplement.
Research: Preliminary studies indicate that passionflower may improve sleep quality and reduce anxiety.
7. Glycine
What it is: Glycine is an amino acid that has a calming effect on the brain.
How it works: It can lower body temperature and signal the brain that it’s time to sleep.
How to use: Glycine supplements are usually available in powder or capsule form. A typical dose is about 3 grams, taken before bedtime.
Research: Some studies have shown that glycine can improve sleep quality and reduce daytime sleepiness.
Tips for Using Natural Sleep Remedies
1. Consistency is Key
Natural remedies for sleep often work best when used consistently over time. Unlike prescription sleep medications that may provide immediate effects, natural remedies like herbs and supplements may take a few weeks of regular use to show noticeable improvements in sleep quality. Stick to a regular routine with your chosen remedies to allow your body to adjust and benefit from their effects.
2. Start with Proper Dosages
When using supplements like melatonin, valerian root, or magnesium, it’s essential to start with the recommended dosage. Dosages can vary depending on factors such as age, health conditions, and the specific product you’re using. Always follow the instructions provided by the manufacturer or your healthcare provider to ensure safe and effective use.
3. Monitor Effects and Adjust as Needed
Pay attention to how your body responds to the natural sleep remedies you’re using. Keep a sleep journal to track changes in your sleep patterns, such as how quickly you fall asleep, how often you wake up during the night, and how refreshed you feel upon waking. If you’re not seeing the desired results after a few weeks, consider adjusting the dosage or trying a different remedy that may better suit your needs.
4. Combine with Good Sleep Hygiene Practices
Natural remedies work best when combined with healthy sleep hygiene practices. These include:
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Relaxing Bedtime Routine: Establish calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
- Limit Exposure to Screens: Avoid electronic devices (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can interfere with melatonin production.
- Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Use comfortable bedding and ensure your mattress and pillows provide adequate support.
5. Consider Your Individual Needs and Health Conditions
Consulting with a healthcare provider is crucial, especially if you have underlying health conditions or are taking medications. Some natural remedies may interact with certain medications or exacerbate existing health issues. A healthcare provider can help you determine the safest and most effective approach to using natural sleep aids based on your individual health profile.
6. Be Patient and Give It Time
Natural remedies often take time to work effectively. Be patient and allow your body sufficient time to adjust to the new routine and supplements. Avoid expecting immediate results and instead focus on creating sustainable habits that support long-term sleep health.
7. Evaluate and Adjust Over Time
As your sleep patterns and overall health evolve, periodically evaluate the effectiveness of your chosen natural sleep remedies. You may find that your needs change over time, requiring adjustments in dosage, timing, or the type of remedy you use. Stay attuned to your body’s signals and make adjustments as needed to maintain optimal sleep quality.
Conclusion
Natural remedies and supplements can be a gentle and effective way to enhance your sleep quality. By incorporating these into your nightly routine, you can enjoy more restful nights and more energetic days. Remember, the key to good sleep often lies in a combination of lifestyle changes, consistent habits, and the right natural aids tailored to your individual needs.
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What Food Is Good For Brain Development During Pregnancy?
Best Food During Pregnancy
More than a healthy baby, you may also expect an incredibly smart baby. We would have seen exceptional babies who meet their developmental milestones quite early when compared to other babies. Certain foods have been proven to improve your baby’s cognitive development. In this blog, you will read about what to eat and what to do during pregnancy to have an intelligent baby.
8 Best Ways To Improve Your Baby’s Brain
1. Vitamins
Take your prenatal vitamins properly on a daily basis as prescribed by your doctor. It will ensure that your baby will get balanced nutrients like Vitamin B12 and Folic acid to make red blood cells, Vitamin D for bone building, Vitamin C for Collagen, and Zinc for brain development.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are considered to be vital for your baby’s brain development. Eating Salmon can make you give birth to an intelligent child. In a week, aim to eat two or more servings of fish. Oysters that are said to be rich in iodine can also be consumed. When iodine levels go low it can affect the baby’s intelligence levels.
3. Greens
Your baby’s brain can be protected from tissue damage by eating leafy greens, spinach, and lentils that are rich in folic acid. Eating certain pulses and green leafy vegetables is quite important during your pregnancy.
Folic acid in vegetables reduces the risk of neural tube effects, and various heart defects and eliminates cleft lip. The risk of Preeclampsia during pregnancy can be reduced by maintaining an intake of supplements or food which is rich in folic acid.
4. Fruits
Anti-oxidant-rich fruit like blueberries can help in your baby’s cognitive development. Others alternatives are raspberries, strawberries, blackberries, beans, tomatoes, and artichokes.
5. Eggs
Eggs are low in calories and rich in protein; you can consider eating boiled eggs. They also contain an amino acid which is called choline which aids in brain development and also enhances the baby’s memory power.
6. Nuts
Almonds are loaded with magnesium, healthy fats, protein, and Vitamin E. Also, almonds are rich in Omega-3 fatty acids which are said to be a brain-boosting component. Every day, have a fistful of almonds so that you will give birth to an intelligent baby.
You can also eat peanuts during your pregnancy which will make your baby intelligent. Eating walnuts also help as it is rich in healthy omega-3 fatty acids.
7. Cheese
If you are a cheese lover then here’s good news for you! Cheese is rich in Vitamin D which is important for the cognitive development of your child. Low levels of Vitamin D in pregnant women can lead to giving birth to babies with low levels of IQ. So if you want a smart & healthy baby, make sure to take your dose of cheese.
8. Pumpkin Seeds
Pumpkin seeds are said to be loaded with Zinc which is a mineral that promotes proper brain structure and also aids in the cognitive processing of information. They are a rich source of antioxidants and high in nutrition.
What Affects Brain Development During Pregnancy?
There are many factors that can impact the brain development of a child during pregnancy. Follow the below steps to enhance the brain development of your child:
1. Avoid stress
2. Don’t smoke or drink alcohol
3. Avoid prolonged exposure to airborne toxins
4. Do not follow unhealthy food habits
5. Exercise
Read Here: Are Healthy Choice Meals Healthy?
In Which Month Baby’s Brain Develops During Pregnancy?
It is during your seven weeks of pregnancy, that your baby’s brain will start growing. The forebrain, midbrain, and hindbrain start developing during this period. The first electrical brain activity starts to occur around week six of your pregnancy. And then, it continues with other functions during the second & third trimesters.
Read Here: What Are Personal Hygiene Practices For Kids?
FAQs
1. How can I improve my baby’s brain during pregnancy?
You need to be stress-free and you should in-take healthy food in order to improve your baby’s brain during your pregnancy.
2. What food is good for baby brain development during pregnancy?
Food rich in Omega-3 fatty acids should be consumed for a baby’s brain development. You should also green leafy vegetables, almonds, berries, pumpkin seeds, salmon, spinach, lentils, etc.
3. Which fruit is good for a baby’s brain during pregnancy?
Blueberries that are actually rich in anti-oxidant will aid in your baby’s cognitive development. You can also have other berries like raspberries, blackberries, strawberries, Goji berries, etc,
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