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10 Yoga Poses for Better Sleep You Can Do Every Day Before Bed

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10 Yoga Poses for Better Sleep

Sleeping is one of the most essential habits of our daily life. Yes, to relax your body and restore the energy and memory you need a sound sleep at least once in every 24-hour. If you not sleep properly you’ll feel lazy and unproductive.

If you are physically active in the day, most probably you get restful sleep at the night. But many people are not lucky enough, hence they take sleeping pills or any how manage to take sleep over the night, which is not good for their health.

And if you are one of them, physically not active or coping with sleeping disorder, you can try some yoga poses and get the sound sleep at nights. Actually, before bedtime exercise is not recommended by the experts, but stretching and meditative movement like yoga helps to improve sleep quality. Hence, we brought here best yoga poses and their benefits for sleep.  

10 Best Yoga Postures for Good Sleep

#1 Child’s Pose

The child’s pose releases tension in the back and shoulders, gently stretches the hips and has an overall soothing effect. Starting in tabletop, sink your hips back to your heels and settle your chest between your thighs.

child yoga pose benefits

To perform this posture you have to your big toes are touching one another and your knees are as far apart as they need to be to let you breathe deeply. Walk your hands out in front of you, stretching through the arms.

Your forehead can rest on the ground, or, for a mini massage, place a tennis ball or massage ball under your forehead and gently roll from side to side. This step stimulates an acupressure point believed to eliminate nervous tension.

#2 Cat/Cow

Transiting between your body between cat and cow yoga poses releases upper-back and neck tension and synchronizes breath and movement, which starts to calm the body and mind. Come into a tabletop position on the floor, with hands under shoulders and knees under hips.

cat cow yoga pose benefits

As you inhale, drop the belly, press the chest forward and look up. Exhale; tuck the chin toward the chest and round the spine. Move fluidly between the two poses so that with each inhale you come into cow and with each exhale you come into cat. Take three to five breaths.

#3 Thread the Needle

This gentle twist releases shoulder tension, and starts to stretch and loosen the lower back. Start in tabletop position, wrists under shoulders and knees under hips. As you inhale, take the right arm to the sky, palm facing away from the body.

thread the needle yoga pose

Exhale and sweep the right arm under the chest, resting the shoulder on the ground. Turn the right palm up toward the sky and rest the right cheek on the ground. Keep the left palm pressing into the earth or deepen the twist by taking the left hand to the small of your back.

Also Read: How to Stay Active & Healthy While Working from Home: Top 10 Ways

Hold for five breaths. Then, on an inhale sweep the right hand toward the sky for a gentle counter-twist. Exhale, return to the starting position and repeat on the other side.

#4 Low Lunge

These yoga workouts start to open up the psoas muscle, the deepest muscle in the core that connects the spine to the legs. The psoas help move us forward when we walk or run, support internal organs and connect to the diaphragm, directly impacting our breath. Relaxing the psoas allows us to take deeper, diaphragmatic breaths.

low lunge yoga pose benefits

Now come back to the tabletop, and step your right foot forward between your hands and slide your left knee farther behind you. Keep your hands on the floor, framing the front foot, or place them on your front knee. Take five to 10 breaths here and switch legs.

#5 Neck Massage With Balls

This yoga pose helps release neck tension and stimulates the vagus nerve, the driving force behind the parasympathetic nervous system, which impacts sleep and mood. To perform, just come down onto your back with a yoga block or thick book under your head.

Neck Massage With Balls yoga pose

Now turn your head to the right and place the ball on your upper neck behind your ear. Take five deep breaths here. Then gently nod “yes” three or four times, nod “no” three or four times. And, switch sides.

#6 Bear Hugs and Snow Angels

These two exercises open the chest, release tension in the back and shoulders and counteract posture problems — poor posture has been shown to affect stress, mood, breathing and circulation.

Bear Hugs and Snow Angels yoga pose

To do come down on your back and place two tennis or massage balls in between your shoulder blades at the top of your spine. Keep your knees bent and feet on the floor. Rest your head on the floor and take your arms out to your sides like cactus arms.

Also Read: Why Is It Important To Brush Your Teeth At Night: Health Benefits

Take three to five breaths here. Then, give yourself a hug crossing right arm over left and switch, crossing left arm over right. Repeat these bear hugs a few times. Then, take your arms back out into the cactus shape.

Now inhale and slowly extend yourarms overhead. Exhale and bring the elbows into your waist. Repeat three to five times, trying to keep the arms on the floor throughout the movement. Lift your hips and roll the balls down your spine a few inches and repeat. Keep rolling the balls down your back and repeating the bear hugs and snow angels until you get to the mid-back.

#7 Figure-Four Stretch

This stretch, also known as “supine pigeon” in yoga, opens up the hips, relieves pressure in the lower back and counteracts too much sitting and poor posture. Lie on your back with your knees bent and feet on the floor.

figure four stretch yoga pose

Cross your right foot over your left thigh, just above your knee. Stay here, or hold onto the back of your left thigh and gently pull both legs toward you. Flex both feet, and keep your left foot at knee height or higher. Hold for five to 10 breaths and switch sides.

#8 Knee to Chest to Spinal Twist

This combination move stretches the hips and lower back. Stretch out your legs and slide them together. Pull your right knee into your chest clasping your fingers around your right shin and gently hug your knee in to stretch your low back and hips. Hold for three breaths.

Knee to Chest to Spinal Twist yoga

Now release your knee and send it across the left leg for a gentle spinal twist. Turn your gaze to the right. Hold for five to 10 breaths and switch sides.

#9 Legs Up the Wall

This yoga posture stretches the hamstrings, relieves lower back tension and can help reduce any swelling or cramps that may have built up from sitting or standing for extended periods. Sit with one hip next to a wall. Swing your legs up parallel to the wall as you lean back and rest your upper body on the ground, forming an L shape.

legs up the wall yoga pose benefits

If your hamstrings are tight, scoot your hips back a few inches from the wall or put a slight bend in your knees. For added support, you can also place a folded blanket or bolster beneath your low back. This will lift your butt off the ground slightly.

Take your right index finger to your nose and gently close the right nostril. Take five to 10 slow breaths in and out through just the left nostril, which lowers blood pressure, body temperature and anxiety. Release the hand and breathe slowly and deeply through both nostrils.

Then, press the feet into the wall, lift the hips slightly, and roll to one side. Stay on your side for a few breaths, taking your time to come out of the pose. And this yoga exercise is also recommended in pregnancies to avoid complications and healthy growth of child.

Also Read: What Causes A Baby To Stop Growing In The Womb During Pregnancy

#10 Box Breathing

This powerful relaxation technique can help clear the mind and unwind the body — Navy SEALs have reportedly been known to use it when their bodies are in fight-or-flight mode. Climb into bed, lie on your back and rest your hands on your belly.

Box Breathing yoga pose

Close your eyes and inhale through your nose for a count of four. Hold the inhale for four. Exhale fully to the count of four, making sure all of the air is out of your lungs. Stay empty of breath for a count of four.

Also Read: How To Check Your Fitness Level And Health At Home

Repeat the process for three to five minutes. It can be helpful to visualize drawing the perimeter of a square; imagine traveling up one side of the box on the inhale, across one side as you hold the inhale, down the other side of the box on the exhale and across the other side as you hold the exhale.

I think, improving your sleep quality naturally is a better option to avoid other kind of diseases arise due to taking pills regularly or for a longer time. Hence, do some work out at home and stay fit and I’m sure if your body is exhausted due to physical activities you will definitely get a sound sleep. And doing yoga regularly is also beneficial for your health.    

Video: Night Time 5 Min Yoga Poses for Bedtime

This useful article was originally published at New York Times.

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Health

7 Ways to a Healthier Skin: Best Tips to Maintain Healthy Skin

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7 Ways to a Healthier Skin

Skin is the largest and most important organ of the body. The outer layer of the skin tells the inner conditions of the body. It also works as a barrier against germs and bacteria. So we have compiled a list of ways you can improve your skin and elevate it to a healthier level.

#1 Use Sunscreen Daily

Sunscreen should be applied every day without exception. A good sunscreen will help in fighting off skin cancer and stop signs of aging as well as take care of acne and blemishes.

Use a mineral-based sunscreen with active ingredients like zinc oxide will help take care of your skin without doing further damage. A good quality mineral-based sunscreen with SPF 30 or higher will prove to be a barrier between your skin and harmful ultraviolet rays.

#2 Eat A Healthy Diet

Skincare products will only work for your skin to a limited extent. As long as you don’t give food to your skin, your skin won’t appear healthy. Incorporate foods in your diet that are rich in antioxidants such as fruits like mangoes, tomatoes, leafy green vegetables.

Fresh fruit juices are also helpful in eliminating toxins from the body and giving a glow to the skin. Take green tea or apply products with green tea extracts, your skin will glow in no time.

#3 Take Care of Your Gut

Underlying stomach issues show effects on your skin. Your skin will show signs such as acne, eczema, blemishes or redness if you have an upset stomach. Take good care of your gut health by eating right.

Consult a dermatologist if you have concerns and take medicines or supplements according to your physical conditions. Regular checkups with the doctor will help keep your body health as well as skin health in check.

#4 Moisturize Your Skin

Moisturizers seal the moisture of the skin and keep the top layer of skin hydrated.  Go for products with moisturizing properties and if you are looking for natural ways to moisturize, then coconut oil is the best option.

#5 Exfoliate Regularly

Exfoliate twice or thrice a week to remove the dead skin layer. Exfoliation with a good scrub will help give skin a smooth and clean texture. Exfoliators with non-irritating agents will help keep the skin healthy and promote better absorption of skin products.

#6 Practice Facial Massage

Nowadays, trends like jade roller massage and facial massages are in a boom. These facial massages help keep the skin soft, supple, and prevents ageing. Make a routine for facial massage and don’t forget to apply oil on the face before. Only a few minutes of massage daily will help achieve that glowy skin.

#7 Keep Yourself Hydrate

Water is the most essential thing for the body. Keep yourself hydrated as much as you can. A well-hydrated body will show on the skin. Drinking water will help in removing toxins from the body and give a healthier glow on the skin. Avoid carbonated drinks and go for normal water.

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Disease

What is Meant by Dental Caries How are they Caused & Prevented?

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What is Meant by Dental Caries

Teeth caries is the results of erosion in your teeth’s surface that are basically caused due to bacteria attack causing acid and plaque. Dental caries is common in all genders as well as all age groups of people. Though, at the initial stage, it is not painful but when its effect reaches the nerves or roots of your tooth you will face the actual problem.

Dental caries is also well-known as dental cavities and with the time being becomes more painful with serious teeth condition, especially if not treated timely or completely ignored. In dental caries, the tooth starts to breakdown due to acids made by bacteria. And the reason behind this caries is acid from bacteria dissolving the hard tissues of the teeth like enamel, dentin and cementum making it painful for you.

Dental Caries Symptoms

Dental caries, you can say is the process of deteriorating your teeth and you notice the symptoms when can see a hole in your teeth, feeling pain while chewing the food, often toothache and feel teeth sensitivity while consuming cold or hot food or beverages. 

Also Read: Top Six Foods Need to Avoid Bad for the Health of Teeth and Gums

In various situations, dental caries can be worse, where you need immediate medical assistance to cure the dental problem. If you are living in New Work, you can visit the dental clinic in New York for the right treatment to cure dental cries and prevent the teeth from permanent damage.     

These are kind of initial indications, which means your tooth is under the attack of dental caries. And you need to take the right action now to control its further spread and prevent your teeth from permanent damage. Before you get to know the prevention of dental caries, you should know the causes or what are the reasons causing the dental cavities.    

Dental Caries Causes

Dental caries are mainly caused by the bacteria and damaging substances released by these bacteria like acid that erode your teeth. When you eat food, normal bacteria in your mouth combine with food leftovers and when acid comes into contact with these remnants, it creates a sticky film which also known as plaque.

But you can control plaque, and to remove the plaque you need to use the flossing and keep brushing regularly two times (in the morning and at the night before sleeping). When such plaque accumulates for a long time it becomes a harder substance called tartar. 

Dental Caries Causes

And the accumulation of plaque and tartar with bacteria and acid attack can damage the enamel on your tooth that causes holes in the enamel that is known as dental caries or cavities. Dental caries usually starts with small and narrow holes, if ignored it comes deeper and reaches the roots of your teeth which leads to permanent damage of the teeth.

How Can Dental Caries be Prevented?

To prevent dental caries, you need to maintain oral hygiene and avoid the activities causing the cavities. To prevent, you can avoid eating food or drinking various beverages in your daily life. And you need to be careful after eating such foods or drinking the beverages. Below you can also read a few tips to keep cavities under control.

Tips To Reduce Dental Caries:

  • Limit Consuming Sugary or Starchy Items.
  • Brush Your Twice (In the morning & night).
  • Rinse Your Mouth after Consuming Foods.
  • Flossing of Teeth & Use Fluoride to Rinse.
  • Use Fluoride Toothpaste for Brushing.
  • Avoid Chewing Tobacco and Smoking.
  • Visit Regularly at Dentist for Check-ups & Cleanings.

Also Read: How to Stop a Cavity from Getting Worse Naturally: 5 Simple Ways

Dental Caries Treatment

Depending on the cavities level and teeth condition, dentist in Jamaica performs the right treatment to cure dental caries. Dentists here usually perform dental procedures like fillings and crowns to cure the teeth affected due to caries.

Also Read: How Long Do Composite Fillings Last on Teeth & How to Take Care

Fluoride/Dental Fillings & Crowns

At the initial stage, the dentist recommends fluoride treatmentsthat contain more fluoride than the amount found in tap water, toothpaste and mouth rinses.Fillings and crowns are performed when decay has progressed beyond the earliest stage and weakened your tooth that helps to fill the holed area and cover your tooth with a natural crown.

Root Canals & Tooth Extractions 

While in extreme conditions, the best dentists in New York used to perform root canal treatments (RCT) or extract the teeth from your mouth. RCT is usually recommended for patients who want to keep their natural teeth and can afford this treatment, as root canal treatment is quite expensive and having other disadvantages.

Also Read: What Are The Side Effects Of Root Canal Treatment: Disadvantages

Extracting the tooth is the last resort you can opt for if your tooth is permanently damaged. Dentists remove the tooth from the roots and also recommend dental implants to install the artificial teeth at the same place that you can use for chewing food. Removing teeth is very much less expensive but implanting new teeth is also a pricey and time taking process that you can choose as your wish.

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Health

How Much Plastic are We Eating & What Happens if We Eat Plastic?

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what happens if we eat plastc

Do you know how much plastic we eat every day, every year or during our entire life? As per the researchers in Australia, every week we are ingesting plastic around the size of a credit card (roughly 5 grams), and around 250 grams every year (in 12 months).

Are you amazed to know this fact, yes it is very much possible when you are regularly even daily eating in plastic made items? From bowel to drinking water bottles or consuming other eatable items packed in plastic, are the reasons.  

How Much Plastic Do We Eat in a Lifetime?

As per a study 2019 by WWF International, in a month, we ingest the weight of a 4×2 Lego brick in plastic, and in a year, the amount of plastic in a fireman’s helmet.

This may not sound like much, but at this rate of consumption, in a decade, we could be eating 2.5 kg (5.5 lb) in plastic, the equivalent of over two sizable pieces of plastic pipe. And over a lifetime, we consume about 20 kg (44 lb) of microplastic.

Every week – 5 grams of plastic

That’s about the same weight as a plastic bottle cap and enough shredded plastic to fill a porcelain soup spoon.

Every month – 21 grams of plastic

That’s about the same weight as five casino dice and enough shredded plastic to half-fill a rice bowl.

Every 6 months – 125 grams of plastic

That’s enough yellow shredded plastic flakes to fill a cereal bowl, as pictured above.

Every year – 250 grams of plastic

That’s a heaping dinner plate’s worth of shredded plastic, as pictured above.

Every 10 years – 2.5kg of plastic

Reuters did not have enough shredded plastic to weigh in order to visualize this comparison. However, a standard lifebuoy weighs 2.5 kilograms so we found one of those.

In Our Lifetime – 20kg of plastic

The average human lives for 79 years. Using the current estimate of microplastic in our diets and assuming the situation doesn’t improve or worsen, that equates to 20 kilograms of plastic consumption. That’s more plastic than the two mobile recycling bins shown above, which only weigh 10kg each.

How Plastics Enter into our body?

Microplastics come from larger discarded objects that break down over time into smaller pieces. They get into waterways and enter the food chain when eaten by fish and other marine life.

As per the reports, many factors have an impact on the exact amount of microplastics you will ingest, such as age and lifestyle.

Different ways plastics enter your system

Microplastics can get into your system via, among other things, honey, sugar, rice, pasta, bread, milk, utensils, cutlery, toothpaste, toothbrushes, and chicken gizzards.

Where you are living matters?

The amount of microplastics one takes in varies by geographical region—water in the US contains about twice as much plastic as in Europe, the study says.

Data Graphics Credit: The Atlas

Actually, plastic production has surged in the last 50 years with the widespread use of inexpensive disposable products.

As plastic is not biodegradable, but only breaks down into smaller pieces, it ultimately ends up everywhere, cluttering beaches and choking marine wildlife, as well as in the food chain.

Humans produced as much as 400 million tons of plastic in 2015. And, the amounts are only rising annually and estimated to become double by 2025.

Globally, people dump 8 million tons of plastic into the oceans and researchers aren’t able to trace 99% of it and we continue to eat, drink and breathe it.

We have been using plastic for decades but we still don’t really understand the impact of micro-and nano-sized plastic particles on our health.

All we know is that we are ingesting it and that it has the potential to cause toxicity. That is definitely a cause for concern.

Microplastics Found in Unborn Babies Placentas

Even in a recent study, Microplastics now revealed in the placentas of unborn babies. Yes, the plastic particles were found in the placentas of four healthy women who had normal pregnancies and births.

Also Read: How Artificial Intelligence Can Predict Health Risk of Pregnancy

Microplastics ranging from 5 to 10 μm in size were detected on both the fetal and maternal sides of the placenta and in the membrane within which the fetus develops.

What Happens if We Eat Plastic?

So what happens to plastic once it’s in your body? Does it enter your bloodstream? Does it sink into your gut? Or does it simply pass through without doing harm?

Specific effects on human health are not yet fully understood. But the cumulative effect of ingesting plastic could be toxic.

Different types of plastic have varying toxic properties. Some are made with toxic chemicals like chlorine, while others pick up trace amounts of chemicals like lead found in the environment.

But high levels of exposure to microplastics can affect the lungs, liver, and brain cells, as well as sexual function, fertility. And a buildup of these toxins over time could impact the immune system and increase the chances of certain life-threatening diseases like cancers.

How to Avoid Eating Plastic?

  • Eat fresh food as much as possible.
  • Use cloth or canvas bags for shopping.
  • Drink tap water instead of plastic bottles.
  • Buy and store food in glass, silicone, or foil.
  • Vacuum regularly to clean microplastic particles.
  • Heat food on the stove, or by microwaving in the glass.
  • Whenever possible, use glass or ceramic containers.
  • Use glass, ceramic, wood, or stainless steel containers for storage.
  • Let food cool to room temperature before putting it into plastic storage containers.
  • Buy prepared soups, sauces and condiments in glass jars. Wash and save them for reuse.
  • Hand washes plastic containers leaking chemicals onto other dishes in the dishwasher.

Also Read: How To Make Immune System Stronger: 5 Ways To Boost Your Immunity

We consume microplastics via many channels. We might ingest them while eating seafood, breathe them in through the air, or consume food with trace amounts of its plastic packaging. So, for this reason, it’s difficult to completely avoid them but not impossible.

But with certain lifestyle changes like drinking tap water instead of bottled water would reduce the number of microplastics a person consumes. Hence, think about it before you use plastic made products or avoid eating foods in plastic made items.

Sources: Reuters, The Guardian, National Geographic & WWF  

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