Oiling your hair has been one of the oldest and most traditional ways to keep your hair thick and strong. We have all gotten chamois during our childhood from our mothers and grandmothers. Traditional and essential oils are known to promote longer and stronger hair. They add shine, slow hair fall, prevent dandruff, and also help in relieving stress. Let us have a look at the 5 best hair oils for hair growth.

Onion Hair Oil

Onions are rich in multiple vitamins and are known to boost immunity, fight infections, and brighten the complexion among other things. Using onion hair oil helps prevent and treat baldness. It also has anti-bacterial and anti-septic properties that help reduce dandruff in the hair and promotes growth.

Onion hair oil also reduces greys, minimizes breakage and thinning of hair, and helps restore nutrients. You can get home from the many onion oils in the market.

Coconut Oil

One of the most common household items you would find in any Indian house is coconut oil. It is very popular for hair growth and it also keeps your hair soft and lustrous. Coconut hair oil contains fatty acids which go deep into the hair follicles and nourishes the hair from the roots. It is also a good essential source of vitamins and minerals that keep the hair in good health.

Amla Hair Oil

Amla (also known as Indian gooseberry or Phyllanthus Emblica) hair oil is yet another common hair oil that you would find in an Indian household. Extracted from amla fruit, it is a known and trusted hair oil in medicine and contains a lot of vitamin C, minerals, and antioxidants essential for hair growth and thickness. Amla also works as a restorative agent and is beneficial for all types of hair, across all ages.

Castor Hair Oil

Castor oil is rich in vitamin E and contains a lot of proteins and minerals. It is great for your hair and can help to improve its health. Castor oil helps soften hair strands and lock in moisture, which gives your hair a beautiful sheen. However, the best benefit of castor oil is that it improves blood circulation, which is very important for hair growth This oil is best used on the dry and flaky scalp, providing the needed nourishment.

Almond Oil

If you want to keep your hair healthy and prevent it from breaking, almond oil may be a good choice. Almond oil is beneficial for all types of hair, whether it’s dry, damaged, or color-treated. This oil is packed with high concentrations of natural vitamins E, proteins, magnesium, and fatty acids, which are all good for hair growth. It helps protect your hair against hair loss, which can lead to better growth.

In conclusion, there are hair oils you can use to help increase hair density and strength. It is important to know your requirements and the goal you want to achieve. It is recommended to hair your oil twice a week for a good result. Do look for the specifications of the oil and its ingredients before you choose to apply it to your hair. You can also try and consult a doctor before deciding which hair oil would be the best for you.

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Some researchers believe that some oils made from natural resources may help reduce pain due to inflammation and nerve damage. However, much of the available research comes from animal models and individual case studies. In this article, we look at some pain relief oils you need to have in your first aid kid that can help calm the pain.

Clove Oil

Clove oil is well-known for its effectiveness in pain relief blends for the musculoskeletal system. Clove bud oil can be used in a massage oil blend or as a balm to help relieve symptoms of arthritis, sprains, strains, and muscle pain. The high antioxidant content of clove oil can help prevent cellular aging. Clove essential oils are excellent stress relievers, and their benefits may be due to the aphrodisiac properties of the oil.

Cinnamon Oil

Cinnamon bark oil has been used for centuries in Ayurvedic medicine to relieve pain and inflammation in the joints. It is still used for similar purposes in India, likely due to its anti-inflammatory properties This medication is often used to treat pain in muscles, aches, arthritis, and chronic pain.

Lavender Oil

Even though lavender has been overused in recent times, it remains one of the most effective pain relief oils to have in your collection or kit. Lavender is a beneficial plant that has many benefits for calming and sleep issues, as well as its anti-inflammatory and pain relieving abilities. This product is great for treating sunburn, bug bites, and other skin issues.

It also helps reduce headaches and relieve migraine pain, making it the perfect pain relief oil for mental and physical health. 

Ginger Oil

Ginger oil contains a compound called zingibain, which has anti-inflammatory properties. Zingibain may help reduce pain from inflammatory conditions, which can be caused by nerve damage. One of the most common uses for ginger oil is to relieve pain in the muscles and joints. Applying the oil may soothe sore muscles or painful joints. Muscle and joint pain can often be managed effectively with medication and a natural approach, such as exercise.

Peppermint Oil

Peppermint oil is often promoted for topical use to treat problems like headache, muscle aches, joint pain, and itching. In aromatherapy, peppermint oil is often promoted for treating coughs and colds, reducing pain, improving mental function, and reducing stress. Peppermint oil is known as a natural pain reliever, and it has analgesic properties that can provide relief from pain related to muscle pain and joint pain.

Eucalyptus Oil

Research suggests that using eucalyptus oil helps reduce joint pain. Many over-the-counter creams and ointments used to soothe pain from conditions like osteoarthritis and rheumatoid arthritis contain this essential oil. Eucalyptus oil is helpful for reducing pain and inflammation associated with many conditions.

How to use pain relief oils?

If topical application isn’t helping, try using your oils to massage yourself. Not only can the oils penetrate deeply beneath the skin to relieve pain, swelling, and tension, but massage can also help work out knots and quickly release tension. You can try diluting the oils if you want to or opt for an aromatic massage. This type of massage uses scents to relax the body and mind.

Get home these essential pain relief oils in your first aid kit and try using them on a regular basis for a better result.

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Causes of Muscle Twitching

Mostly, muscle twitching occurs due to lifestyle-related problems and habits.

Stress and anxiety

Stress and anxiety can make your muscles twitch rapidly. These can trigger such uncomfortable situations at times.

Lack of sleep

Not getting enough sleep can cause muscular spasms by altering the amounts of neurotransmitters in the body.

Nicotine consumption

Smoking cigarettes can also be the cause of muscle twitching.

Dehydration

Dehydration isn’t a healthy state of being. It can trigger muscle twitching in the legs & torso.

Nutrient Deficiency in body

A lack of vitamin D, B and calcium can cause muscle twitching. You better get enough doses of such nutrients to avoid muscle spasms.

Physical Exercises

When you exercise, lactic acid gets accumulated in the muscles, leading to continuous muscle twitching.

These are some of the causes of muscle twitching. However, if the muscle twitching gets any worse, you may consider talking to a professional.

Some Serious Causes for Muscle Twitching are as follows:

The nervous system, which includes the brain and spinal cord, is frequently linked to muscle twitching.

• Spinal muscle atrophy- The motor nerve cells in the spinal cord are damaged in this disorder, which affects muscle movement control. The tongue may twitch as a result.
• Chronic kidney disease is a condition that affects the kidneys (CKD). The balance of fluids and electrolytes in the body gets disrupted by CKD, which then leads to muscular spasms.
• Serotonin syndrome- When your body’s levels of a chemical called serotonin are too high, you have serotonin syndrome. It can occur by the use of certain drugs.

Diagnosis of Muscle Twitching

If you are suffering from muscle twitching and it’s getting frequent, you must pay a visit to your doctor. He will ask some basic questions followed by a few tests in some cases.

The questions your doctor will ask you:

• When did your muscle twitching start?
• Where does it occur more often?
• How long does the muscle twitching last?
• Your medications and medical history?

He may also do tests such as an MRI scan, a CT scan, or blood testing. A proper diagnostic is mandatory to trace the real cause behind muscle spasms. Don’t neglect the early occurrences and should immediately begin with the treatments.

Treating Muscle Twitching

There isn’t a particular medication that can help with muscle twitching. In most cases, the effects may last for just a few days. In scenarios when the situation gets serious, the doctor may prescribe medications.

Tips for Preventing Muscle Twitching

Consume a Balanced Diet

A healthy life begins with a balanced diet, sleep and exercise. You have to ensure that you are eating well and at perfect intervals. Add fruits and vegetables to your everyday meals. Consume proteins and carbohydrates in advised amounts.

Catch on Good and Enough Sleep

You have to sleep well every night to ensure the muscle twitching stops. Follow a sleep regime and go to bed on time, get a night of restful sleep and see the results in a few days.

Manage Your Stress Levels

Stress is a part of our system these days. All the worrying and thinking can make your muscles twitch. Balance out the stress levels by performing yoga or meditation.

Cut Back on Caffeine

If you are a coffee lover, you have to cut back on consumption.

Muscle Twitching is Manageable with a healthy lifestyle and proper sleep!

The tips above can prove life-altering for those suffering from muscle twitching issues. You should start following a healthy routine and sleep well to avoid such disorders from getting severe.

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Older people, pregnant ladies, and people with digestive disorders can struggle more with B12 deficiency. Having B12 deficiency will make you weaker, that fatigue feeling throughout the day becomes mundane. B12 deficiency for the long term can damage your nerves. The person feels a throbbing pain, a needle effect to be precise in such scenarios. Some people may also experience tongue inflammation due to a lack of B12 vitamins in the body.

Top Food Sources for B12 Vitamin

Design a diet that has B12 supplements so that the meals are balanced. Here are a few Vegan & Non-Vegetarian variants to try:

Non-Vegetarian Options

Salmon

If you relish fish, then eating salmon would probably fix your B12 deficiency. It’s packed with vitamins and omega-3 fatty acids. Cooked salmon half fillets (178 grams)more than 200% of the daily value for vitamin B12.

Eggs

Eggs are always deliciously nutritious. You can consume these in many ways. Though they aren’t that high in B12 vitamin, they are a decent source of the vitamin.

Clams

These are chewy shellfish, a kind of seafood you can eat for B12 vitamin intake. These are low fat and have a higher protein value. Clams are overall a power-packed meal you can enjoy for lunch or dinner.

Tuna

• Tuna is a great source of vitamin b12, it has several other proteins and nutrients. You can consume canned Tuna as well as it serves an ample amount of b12 vitamin.

Vegan Options

If you are a vegetarian, don’t worry, as we have some alternates for the B12 vitamin you can try out:

Milk, Yogurt and Other Dairy

Milk, cheese, yogurt, and other dairy products are rich in proteins and B12 deficiency. A cup of milk in a day can fulfill 46% of the B12 requirement. Make sure you go for flat yogurt and not the flavored ones. If you are lactose or dairy intolerant, try talking to a nutritionist before consuming any of these options.

Nutritional Yeast

Nutritional yeast is a vegan food that may be eaten on its own or used to give a nutty flavor to meals. It’s available online and in stores, and you can use it to make breakfast meals.

Shiitake Mushrooms

These are not a high source of B12, but a serving of 50 grams a day can replenish the deficiency a little.

Plant-Based Meats

You can check out plant-based meats options and eat those with a hint of B12 vitamins and other proteins.

Fortified Cereals

Stack your breakfast shelf with a choice of cereals that are rich in B12 Vitamin. Kellogs All-Bran and low-fat granola are delicious and make up for the perfect breakfast.

Importance of B12

Vitamin B12 is perhaps one of the most important micronutrients as it plays a role in the metabolism of body cells.

B12 helps with building red blood cells that are vital for oxygen transportation in the body. Vitamin B12 is necessary for nervous system health that is crucial for pregnant ladies and the baby.

Takeaway

Every vitamin, mineral, and protein has some role to play in keeping us healthy. Out of these all, Vitamin B12 is the one that people lack the most due to poor diet. Ensure that your everyday meals include the above sources of Vitamin B12 to lead a healthy life!

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Vitamin D Deficiency and Effects on Health

A Vitamin D deficiency can make you grumpy, lazy and weak. The early symptoms of this deficiency are:

• Weak bones
• Muscle cramps
• Joint pain and fatigue
• Mood swings

Health Risks of Vitamin D deficiency

Soaking in the sun doesn’t always replenish your body’s Vitamin D deficiency. The above symptoms are enough to identify the lack of this essential Vitamin D in our bodies. Vitamin D deficiency can affect your bone density.

What Causes Vitamin D Deficiency:

• A lack of sun exposure can also contradict your sun-soaking for most of the year. Seasons, temperature, and geographical location may affect a person’s ability to soak up natural sunlight.
• A lack of Vitamin D in your diet can also be alarming.
• The Use Of Sunscreen can hinder Vitamin D production in the body for many individuals.

Super Foods for Vitamin D Consumption

If you are lacking Vitamin D and would like to replenish, here are some superfood options both veg & non-veg mentioned below:

Salmon

Salmon is a source of Vitamin D for those who relish fish and seafood.

Canned Tuna

Canned tuna again is a fish rich in Vitamin D. If you can, you should probably go for white tuna as it’s healthier.

Herring

A popular fish that people enjoy all around the world is a delicious source of Vitamin D.

Egg Yolks

For those wondering if seafood is the only Vitamin D source, there are plenty of other options like egg yolks! Eating egg yolks for breakfast can give a great headstart on your Vitamin D consumption.

Mushrooms

Mushrooms have plenty of Vitamin D, and it’s a veg alternative for those who don’t consume eggs or seafood.

Fortified meals or foods are those which have added micronutrients.

Some examples of fortified Vitamin D rich foods are:

• Fortified Soy Milk
• Fortified Cereals
• Fortified Orange Juice

How Much Vitamin D do you need?

Vitamin D consumption varies as per age, season, location, clothing and more. However, as per the National Institute of Health, one should consume at least 10-20 micrograms of Vitamin D every day.

Health Benefits of Adding Ample Vitamin D to your Diet!

Vitamin D is also known as the “Sunshine Vitamin”. It offers plenty of health benefits and is available in abundance if we carefully monitor daily consumption. Sun is the greatest source of Vitamin D, but as the times are changing, natural sun exposure is getting limited. Affecting the average consumption of this essential Vitamin for many of us.

Vitamin D helps fight diseases.

Researchers and studies have shown that Vitamin D can essentially help your body fight heart-related disease to a certain extent.

Vitamin D helps with depression!

A healthy Vitamin D consumption regulates a better mood that works wonders for those struggling with stress and depression.

Vitamin D & Weight Loss

A vast selection of Vitamin D supplements available in the market can help lose weight faster.

Takeaway:

A majority of the population suffers from Vitamin D deficiency. It’s alarming and it requires a lifestyle & diet change. The above sources of Vitamin D are easy to tap, you can load up on healthy levels of the sunshine vitamin by being responsible towards your everyday diet.

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Here are few quick ways by which you can relieve neck pain:

These tips will work differently for everyone depending upon the type and intensity of pain.

Limit the use of electronic devices like Mobile phones and Laptops.

A majority of people experience severe neck and backache due to their work style. Sitting in front of the laptop can take a toll on your eyes and neck. Try sanctioning hours to work. Plan your working hours, T.V hours to ensure that there is limited screen time. If you are working from home, try straightening up your posture.

Sit properly

Correct your sitting posture. Sit with your back straight and avoid dodging over. Many times we hurt our neck by sitting haphazardly. Get a comfortable chair and a neck pillow if possible.

Stretch and Exercise

There are plenty of neck exercises that one can perform to release the strain. Simple neck rotations, shoulder movements can help with the stiff neck.

Accustom “Sleep” in your Bedroom Ambiance (reduce text in this para max 4 lines)

You have to reconsider everything related to your sleep if you are willing to get rid of neck pain and body ache. From the lighting to the mattress, every element in your bedroom determines the amount and quality of sleep you get. Dim lights, a cold room, clutter-free surroundings, a comfy bed constitutes good sleep quality. Try to follow a sleep regime, like going to bed on time and taking showers before sleep. Avoid using the pillow for some time and switch to a firmer bed mattress.

Don’t use your bed or bedroom as a workplace. Put the laptop aside and simply sleep while you hang around in your room.

Reconsider your sleeping style

Back sleepers, side sleepers, stomach sleepers are the common sleep positions. These vary from person to person as per their comfort preferences. You have to check if the sleeping posture is causing neck strain. Make sure to talk to a sleep professional or physiotherapist to know what sleeping posture will relax your neck stiffness.

Ice and Heat Therapy

It’s the oldest trick in the book and is very much effective. Ice helps in reducing swelling or redness, while heat embraces blood flow. You should go for an ice pack in case of any injury in the first 24 hours. Then switch to a heat pack to loosen up the muscles. In case of any severe stress or strain in the neck, try to consider talking to a doctor before applying anything directly on it.

Pain Relief Massages

Ayurvedic Oils are highly effective on neck pain. Those who are familiar with the healing herbs & ingredients know that these can help induce pain. Make it a habit to massage lightly the neck region or the affected region with 100% natural oils. You can try out Rapond- Pain Relief Oil that helps to reduce swelling, strained muscle and joint pains. You will notice the tender healing effect right after massaging with this Ayurvedic Oil.

No More Stiff Neck!

The next time a stiff neck irritates you, turn towards these quick fixes to make things alright. Try talking to a professional in case the pain is recu

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The after-effects of a massage session will surprise you; your body will feel very light and relaxed. There are several kinds of massages you can try:

Deep Tissue Massage

If you are experiencing chronic back pain, then a deep tissue massage will tend to the pain. As the name suggests, the therapist will run their fingers in strokes on your back muscles. This massage’s impact runs deep within layers.

Swedish Massage

A Swedish massage is ideal for individuals who are new to massages and want to try a full-body massage for the first time. A Swedish massage lasts for around 60-90 minutes. It includes kneading, long strokes, circular motions, joint massage and much more.

Hot Stone Massage

It’s a massage that works wonders on muscle pain. It’s a therapeutic experience in which the professional uses hot stones to channel relaxation throughout your body. Hot stone massage induces blood flow, relieving muscle stress & pain all at once.

Trigger Point Massage

As you may guess, trigger point massage is a specialised treatment that focuses on the affected area. The therapist focuses on the pain, massages deeply to ensure the person recovers from that discomfort. This massage is ideal for stiff joints, rotator cuff problems, injury pain, and persistent muscular discomfort.

Thai Massage

A Thai massage is a form of yoga massage. To improve flexibility and blood circulation, one should perform Thai massage often in a week. It consists of stretches similar to yoga that is done while wearing all of one’s clothing. The therapist will use gentle pressure points all over your body to release the stress & tension.

Aromatherapy Massage

Aromatherapy isn’t the name itself sounds amusing. It is a blissful experience that involves fragrances to bid farewell to tension and stress. Ayurvedic body oils and their fragrance is enough to calm your wandering mind and aching body. Whenever you are looking to purchase an Ayurvedic oil, explore the ingredients. Herbs like cloves, Malkangni, Suranjan are naturally occurring pain relievers. Rapond 100% natural ayurvedic oil is one such product that has a soothing effect on the body and joint pain.

Sports Massage

Generally, a sports massage is for athletes or people involved in physical activities regularly. The therapist solely focuses on the affected or inflicted areas to make sure the person gets back on the ground healthy!

Shiatsu Massage

Rhythmic pressure on the body to ensure the person feels relaxed is known as Shiatsu Massage. It’s a Japanese massage and can help with anxiety, stress, strain, headache and joint pain. It will last for about 60-90 minutes and is worth it!

Massage Away the Stress!

You deserve some “me-time” to stay sane in the modern-day. There is so much pressure and pain you are dealing with everyday. Indulging in massage sessions cures everything, and it’s the best way to rejuvenate after a long and tiring day.

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Easy Tips for Neck Pain

There are plenty of things you should do to manage neck pain from the comfort of your home or even work.

Exercises and Lifestyle Changes

• Gentle Neck Stretches

Neck stretches are a form of physical therapy. Neck stretches protect your range of motion in the affected region. You should perform stretches regularly in order to ensure mobility for doing everyday chores and attaining a good night’s sleep.

• Resting

Whenever you are experiencing neck pain, sit back and relax. Overstraining and stressing your muscles can lead to total despair.

• Mindful Meditation

Meditation does not exactly cure the pain, but it helps channelise stress. It will provide a sense of control over the pain that is troubling you.

• Practicing a Good Posture

Sitting for hours in front of the laptop screen or watching endless shows can severely damage your back and neck posture. Try correcting your posture when you sit, stand and sleep. Take short breaks from sitting and working. Perform stretches to ensure that the muscles don’t go stiff.

Pain Relief

• Heat Therapy

Heat therapy is easier to perform and can help increase blood flow to ensure your neck soreness is gone. Put a heat bag over the affected area, or take a warm bath before getting under the sheets. You can also use a hot/warm damp cloth or towel.

• Massage

Ask some family member or your partner to massage you a little around the aching neck region. Massages are great for getting rid of muscle aches and spasms. In case you are looking for a suitable oil, try using Rapond-Pain relief Oil. With the goodness of 19 healing herbs, this 100% Ayurvedic oil can soothe your pain tenderly.

• Mattress & Sleep

Poor sleep, lack of sleep or no sleep contributes to neck pain and muscle pain. You have to rethink the way you sleep and where you sleep. Your sleep posture has a lot to do about the bodily pain you are feeling. Consider investing in a mattress that supports your back and neck adequately.

How Can You Prevent Neck Pain From Getting Worse

For those working 24/7 on computers or laptops:

• Reconsider your sitting posture and work ambience
• Get a good chair and neck support just in case of long working shifts.
• Use a Bluetooth headset instead of tilting your head to grip the phone while you are on call and working.
• Don’t forget to stretch your neck every hour. Neck stretches mentioned above are easy to perform and will only take a few seconds out of your busy schedule.

Other things to keep in mind in routine life:

• Do not drive for long hours, and if you have to, then take breaks to stretch.
• Do not lift heavy objects as it may further worsen the pain situation.
• Get a supportive and firm pillow. The pillow should also be of the right fill and height.

KEEP IN MIND:

In scenarios when the pain is unbearable and excessive, it’s always better to consult a doctor for a better assessment.

Bookmark Your Guide to a Neck Pain Relief and Care at Home!

A minor change in routine can take days to set, so don’t rush with the self-care regime. Try out the measures and follow what brings you comfort. You shall always make time for yourself, and a bit of self-care won’t be that hard.

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• Weight Management & Healthy Meals

You must have seen or heard about how excessive weight causes joint pain. It puts pressure on your body, causing knee pain in most scenarios. Eat healthy meals that include Omega 3 fatty acids, ginger, turmeric, green leafy veggies and berries. Try to have all of your meals in a day at proper timings so that they can align with your sleep routine. Weight management is not a work of a day or two, be consistent and true to your body. Eat healthy, and stay healthy.

• The Herbal Way

Herbs do not harm! They are tender and help reduce inflammation.

Sit and relax, massage the affected area with Rapond-Pain Relief Oil infused with the goodness of 19 herbs. Ayurvedic oils are themselves a revolution. These are 100% natural, and you can rely on these for back pain, neck pain, shoulder pain etc. Massaging with herbal oils provides the right amount of tenderness. Manage it yourself if you can, or ask for help from your partner or family member. Make sure to massage the affected region with a good herbal oil on days you feel joint pain is trying to take over.

• The RICE treatment

Here RICE stands for R-rest, I-ice, C-compression, E-elevation.

In case you have sprained your knee, foot or ankle, you can try this treatment. Firstly, rest and avoid doing anything that puts pressure on the affected area. Ice reduces swelling and inflammation. Take an ice patch and place it over the sprain. You need to do this for about 10-20 minutes. When the swelling diminishes, place a hot towel or patch to ensure blood circulation. Compression refers to covering the injury or sprain with an elastic bandage. Do not tie it too tight. Then place a pillow and Elevate your sprained knee as you sleep.

The Best Tips in the Books!

Those suffering from joint pain or arthritis should try out the above remedies and follow a healthy sleep schedule. It’s easier when you are determined! You can explore plenty of tips and tricks, different things work out differently for people. Try to find out what suits your body best, and be regular with that remedy.

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You require a supportive mattress, good hours of sleep, and perfect room temperature to avoid any kind of joint or bodily pain from occurring. Here are some tips to manage pain and sleep everyday:

Tips to getting Proper Sleep to Avoid Backache

Cushion Support & Right Mattress

People suffering from knee pain can sleep on their sides with a pillow between their legs. If you are a back sleeper, place a pillow under your knee. It provides adequate support to the knee joint, easing the pain while you sleep peacefully. People with neck pain can skip using a cushion below their head. You can get a suitable mattress that provides the right kind of support your back seeks.

Warm Bath Before Bed

Taking a warm shower before slipping under the sheets is an effective way of managing pain. It increases blood circulation, reduces inflammation, and relaxes you. Draw a relaxing bath, use essential oils or bath salts to pamper yourself after a long and tiring day.

Pain Relief Oils and Ointments to the Rescue

Ayurvedic oils and ointments are tender and effective. You need not to worry about the side-effects, and the healing effect can be seen as early as you apply it. Massage your back with Rapond- Pain Relief Oil for a few minutes, and lay down. It’s 100% ayurvedic formula will relieve the back strain and you will feel at ease.

Sleep In a Cool Room

Cool, dark, and quiet environment is ideal for sleeping. These are the most effective sleep aids. This method allows you to better channel pain and stress. Along with the environment, you need to reconsider the mattress and pillow choice for joint pain management. Rely on orthopaedic or memory foam pillows and mattresses. Your bed should support your sleeping posture and not oppose it.

Skip Caffeine Before Bedtime

Caffeine pushes away bedtime further and further. It’s the worst when it comes to sleep, as coffee charges you up. Cut back on our caffeine consumption, avoid it at least 3-4 hours before bedtime. Instead, drink warm turmeric milk that soothes inflammation and helps you go asleep more easily.

Exercise in the Morning

Try not scheduling exercises or any physical errand a few hours before bedtime. A sudden stretch or strain can keep you up all night, turning & tossing in pain.

Following a sleep schedule lets us set a definite bedtime. Day after day, we learn more about our body and mind when the atmosphere around & inside us is calm. Personalise your schedules, and you will wake up fresh.

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