RE: How to get better sleep at night and what are the most effective ways to overcome sleep problemsPostgraduate Asked on September 5, 2015 in Other - Health.
Insomnia is a most common sleep problem. A lot of people face difficulty falling asleep or getting enough sleep to function properly during daytime. Since this disorder develops as a consequence of a physical or mental disorder, it is best to have the condition evaluated by a mental health professional. Generally, clinical psychologists or mental health counselors are recommended.
In many cases, we can overcome sleep problems by simply altering our sleep habits. Luckily, habits can be altered by understanding your behaviors and change them. Here are some suggestions for developing healthier sleep habits.
Adopt a regular sleep timetable
Just like the clock in external world, there is an internal body clock that regulates our body functions. You should get up and go to sleep at the same time every day to help your body clock set a regular schedule. If you develop this habit, your body will help you falling asleep easily.
Don’t force yourself to sleep
Sleep is a built-in process and you can’t force it. Don’t force yourself to sleep if you’re energetic. Let your body and mind to calm down before falling asleep.
Build a regular bedtime routine
Develop a regular schedule before going to bed. You may discover that reading, writing, walking or practicing a meditation or relaxation technique may help you prepare for sleep.
Keep the problems out of your bed
Returning to bed after a full day of work means it’s the time to relax and sleep. Try not to think about your problems or plans and don’t organize your schedule. Try to tell yourself that you will only think about tomorrow, tomorrow and just tomorrow. It’s better to clear your mind from the stuff that keep you away from sleeping, and if you really want to think about something in bed, just think about the things you’re going to do the following day and nothing more.
Avoid tossing and turning
If you can’t fall asleep during the first twenty minutes, don’t continue tossing and turning. Get out of your bed and move to another room, and get relaxed by reading, meditating or listening to light music, etc. When you feel relaxed, go back to your bed and try to fall asleep. Repeat the same process until you’re able to fall asleep.
Avoid caffeine and other additive elements
Don’t drink coffee, soft drinks and colas, and tea after 7 PM. They have the capacity to keep your mind active and intoxicated so you can fall asleep easily.
Always make sure:
You have a regular exercise plan and you follow it. Exercising helps us fall asleep easily.
Don’t eat junk food like pizzas, burgers, nuggets and deep fried food. They take a lot of time to digest and when you want to fall asleep your body is busy digesting those junks.
Try to sleep in a calm and comfortable room and always try sleep on the same bed – same room.
Don’t use cellphone before going to bed. According to latest research, light emission from the cellphones and tablets is really harmful for your sleep.
Read this dailymail UK’s article
Drink Milk before going to bed. It helps you get a better sleep.
Avoid sleeping pills.
- 765 views
- 1 answers
- 1 votes
Postgraduate Asked on September 4, 2015 in Standards & Testing.
Application process for intermediate (F.A, F.Sc, I.com, ICS) doesn’t vary a lot all over Pakistan. You may discover some minor differences from one examination board to the other. However, I’m going to explain you a step by step process that works all over the country.
Private applicants have to follow a distinct process compared to regular applicants.
Find an Institution/Examination Board
First of all, you have to decide which examination board you prefer. There are a lot of examination boards and you can even apply in Alama Iqbal Open University. They offer intermediate programs for private students.
Get the application form from your desired board/institution. You can also download the form from their website or you can get it from an assigned bank or post office, etc. Fill the application form carefully and select the desired subjects. Subjects list is present on the back of your form. Select your exam center that can be easily accessible without any hazard.
Visit admission office or official website of your institution and ask for fee deposits. They will guide you about fees and due dates etc.
Now take your documents and accurately filled application form to the principal of any government institution or any seventeen scale government employee for attestation, and submit your documents in your institution for further processing.
Roll no Slip
Your roll number slip will be issued to your address or you can directly get it from the board. If there are any mistakes, you can ask for corrections by following the specified process. If you lose the roll no slip, you can obtain it along with fee receipt.
Read the question paper carefully and if you don’t understand something, feel free to ask the examiners. They are paid to conduct exams and clear the queries about exam.
Metric and Intermediate Examination Boards in Pakistan
Federal Board www.fbise.edu.pk/
Lahore Board www.biselahore.com/
Karachi Board www.biek.edu.pk/
Peshawar Board www.bisep.com.pk/
Azad Kashmir Board www.ajkbise.edu.pk/
You can find more information on the internet
- 3164 views
- 1 answers
- 1 votes
Postgraduate Asked on September 4, 2015 in Diseases & Conditions.
Living blemish-free can simply direct you to oral medications and chemical cosmetics. No doubt, these treatments produce immediate results but they may also lead you to severe health conditions. For those people who want risk free alternatives to treat acnes, acne scars and pimples, try these natural solutions.
Aloe Vera is a plant that is very common in our homes. It is rich in vitamins and which help to cure skin and acne scars. It is also an amazing natural moisturizer that leaves your skin softer, brighter and healthier. Break off a leaf, peel away the skin with help of a knife to expose the gel, and apply it into your skin. Let the gel soak into your skin for 30 minutes and rinse it off with cool water.
Aloe Vera is a perfect remedy for many skin and health problems. You can massage it into your hair or apply it on your arms, hands or feet. Some people even drink Aloe Vera juice to get extra health benefits. It is anti-viral and anti-bacterial that helps the body to fight with various diseases and harmful bacteria.
Baking Soda is common kitchen item with plenty of uses. It has a natural capacity to heal scars and can also be used as a cleansing agent. Just put two table spoons of baking soda in water and make think paste and massage it into scary part of your skin. Leave the paste on for one or two minutes. After a while rinse it with lukewarm water and apply a natural moisturizer like coconut oil, olive oil or jojoba.
Put one table spoon of extra virgin coconut oil into the palm and massage the affected part of your skin directly. Do not wash coconut oil away. The nutrients in oil improve your skin as long as you wear it. If you still want to remove it, leave it on for at least 30 minutes and then apply any natural cleanser to remove it.
To use cucumber for healing acnes and scars, cut off few slices and lay them on your face for nearly 30 minutes. Cucumber contains vitamin A, C and magnesium – all wonderful nutrients for your skin.
Get natural honey from your local market or a farmer and try to avoid processed honey. Scoop a little amount of honey into your palm and gently massage the scarred part of your skin. It has magical outcomes.
If you want to reduce acnes, you can easily use lemon juice. Squeeze one or two lemon – equals to 1 or 2 table spoons and apply it to your skin with the help of small cotton balls. Now leave it there for around 45 minutes and rinse your face with water.
Always keep you face clean and use natural moisturizers and cleansers.
Always remove the make up before going to bed
Protect your skin from direct sun exposure
Avoid chemical creams, moisturizers and other skin products. They harm your skin and overall health.
Always use natural remedies for skin care. They save your money and help you stay fit and healthy.
- 579 views
- 3 answers
- 1 votes