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These 3 Easy And Inexpensive Changes in Your Lifestyle Will Improve Your Sleep



These 3 Easy And Inexpensive Changes in Your Lifestyle Will Improve Your Sleep

Why are good nights sleep so difficult to achieve? Maybe you need to modify your lifestyle just a little bit to boost your sleep and recovery. 

You worked all day and is exhausted. You are ready to hit the sack but once you do, you are unable to fall asleep. No matter how hard you try, your mind refuses to calm down even though your body is begging for rest.

Does this sound like you? 

Why Can’t You Sleep?

There are plenty of reasons which contribute to sleeplessness and you need to dig deep and ask yourself ‘why can’t I fall asleep’. Secondly, it’s essential to note that in our fast-paced world, nobody falls asleep in a flash so don’t put additional pressure on yourself. It’s “perfectly acceptable ” to lay in bed for 10 or 20 minutes before you drift off. More importantly, falling asleep spontaneously is not always evidence of a good sleeper. On the contrary, it may be a manifestation of excessive sleepiness and an underlying sleep disorder.

With that viewpoint in mind, if you are powerless to fall asleep in the right amount of time, then some simple and inexpensive changes in your lifestyle will definitely help.

1. Install Blue Light Free Lightbulbs In Your Bedroom 

You have the right pillows, mattress and even fancy sheets but honestly, the one thing that will determine your sleep quality is — light. Unless your job involves staying outdoor the entire day ( we get natural blue light from the sun) you won’t need any blue light free bulbs to fall asleep. But if you work in an office with indoor lighting, aka artificial lights, it can diminish the melatonin production as blue-light tricks your body into thinking it’s daytime when it’s not and makes it more arduous to shut down for sleep When we use too much blue light at night blue, our circadian rhythm — our body’s natural clock — goes berserk. And the biggest source of blue light? Your mobile phone. 

2. Stay Away From Caffeine After 3 PM

Sounds harsh? Well, small sacrifices are important for big results. Did you know that caffeine can stay in your system for unto 12 hours? That’s why you should skip all caffeinated drinks, tea, coffee, soda, desserts, including decaf — after 3 pm. Alternatively, drink tons of water or a cup of warm milk with some turmeric before bed to soothe your mind and body. Even better? Replace regular milk with vegan almond milk. 

3. Invest In A Meditation App

If you cant stay apart from your phone even when in bed, then put it to good use and install a meditation app. There are plenty of options to pick from and one of the best things about meditation apps is that you can do a swift guided meditation anytime, anywhere. Opt for one which offers guided sleep mediation which you can do while laying down on your bed, with your headphones on. Primarily some of these apps are free ( in the beginning) so you can use the trial period to find what suits you best. And there are so many varieties to choose from – from nostalgia-inducing slumber time stories to soothing backdrop noises. 


In an ideal world, no one should have trouble falling asleep. But sometimes, the ideal situation needs to be created with some external tools and simple lifestyle changes. So go ahead and make the important changes.  

Also, if you are serious about improving the quality of your sleep, you must try Yoga Nidra. Trust us, you wont regret it. Just put on your headphone and let relaxation wash over you. Here is a video to get you started:

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Health & Fitness

Small Shifts to the USDA Dietary Guidelines



The recent updates to the USDA nutrition guidelines recommend lowering sugar and alcohol intake and opting for breastfeeding over infant formula.

Every five years, a government-appointed committee draws up a national healthy-eating menu. Since the first Dietary Guidelines for Americans was issued in 1980, this nutritional advice has been broadly focused on our health, but it also affects food-stamp policies and school-lunch menus.

It influences processed-food formulations for the food-manufacturing industry, as well — and this is where politics and big business enter in.

More than half of the members of the panel formulating the 2020–2025 guide have food-industry ties. And those involved in adding first-ever advice for pregnant mothers and toddlers are all connected to baby-food makers.

“My concern is that these guidelines, heavily influenced by the food and beverage industry, will dictate what kinds of food are offered at schools and set the eating habits of children, particularly Black and brown children, for the rest of their lives,” says pediatrician Yolandra Hancock, MD, an obesity expert at George Washington University’s Milken Institute of Public Health.

Despite her own reservations, Marion Nestle, PhD, MPH, author of Food Politics: How the Food Industry Influences Nutrition and Health, has been pleasantly relieved by this panel’s work. “I was concerned about this when the committee was first appointed because so many of the members had worked with companies making products high in sugar, salt, and fat. But the committee surprised me. It stuck to the science and came out with recommendations quite consistent with previous recommendations, but even more restrictive.”

Among the new guidelines:

  • The committee reduced the recommended limit for alcoholic drinks from two to one daily.
  • The panel advised lowering daily consumption of added sugars by 40 percent, cutting intake from 12.5 to 7.5 teaspoons, or a maximum of 120 calories or 30 grams.
  • For the first time, the guidelines recommended breastfeeding versus infant formulas, stating that being breastfed “may reduce” the risk of obesity, type 1 diabetes, and asthma.

For her part, Nestle — who served on the 1995 committee — recommends the dietary guidelines be taken with a grain of salt compared with our own intuitive common sense.

“I always have concerns about the guidelines’ increasing complexity — it’s now 835 pages,” she says. “From my standpoint, [journalist] Michael Pollan’s seven-word mini-haiku takes care of things quite nicely: ‘Eat food. Not too much. Mostly plants.’”

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