10 ways to get more sleep

1. Just say no

Say no to caffeine, nicotine, and alcohol in the late afternoon and evening. A cup of coffee or even tea in the afternoon can delay your dropping off even hours later. And more than a glass or two of wine or beer will make your sleep more restless at night. Bear in mind that caffeine is also found in chocolate, diet pills, medicines and many soft drinks. 

2. Get some exercise

Exercising during the day may actually help you to sleep at night. But stop at least three hours before you go to bed, unless it is gentle stretching. You need to give your body a chance to unwind after an energetic workout. 

3. Stay cool and quiet

Keep your bedroom at a comfortable temperature and block out light and noise, which can wake you from a light sleep. Most people sleep better in a cool room. If outside noise is a problem, consider getting relaxation music CDs. These can mask noise with soothing sounds, such as that of a waterfall, rain or ocean waves. Some women continue to listen to the garbha sanskar music they enjoyed during pregnancy. So choose whatever you find enjoyable and relaxing. 

4. Grab a snooze

A snooze during the day can improve alertness, sharpen memory and generally reduce the symptoms of fatigue. You could time it for when your baby takes his naps. 
Keep in mind, however, that a snooze is between 15 minutes and 20 minutes. Sleeping for longer during the day could disrupt a good night's sleep. 

5. Stick to a routine

Working parents often find themselves postponing bedtime to a later hour, so that they can have some time alone with their baby. Try to establish a regular bedtime routine for your baby do the same for yourself. Putting your baby to bed at an earlier hour will also help you relax and give you some time with your husband and older children. An hour or so before bed, stop doing house chores or the work you've brought home from the office. You could unwind with a cup of warm milk or a nice long shower. You may find it relaxing to snuggle down with a good book before you turn out the light. 

6. Don't try too hard

If you can't go to sleep after 30 minutes, don't stay in bed tossing and turning. Get up, go into another room, and listen to soothing music or read until you feel sleepy. You can't force yourself to fall asleep if you aren't ready. 

7. Bed is for bedtime

Try and keep your bedroom a place where you go after all daily chores are done. If you are in the habit of watching TV in bed or using your bed as the family meeting place, stop. You should associate your bed only with bedtime activities. Try to clear your mind and don't use bedtime to solve your daily problems. 

8. Steer clear of bad habits

When evening comes, if you find yourself falling asleep on the sofa in front of the TV, make yourself get into bed. Getting into the habit of sleeping anywhere but the bed can lead to sleep problems later on. 

9. Eat light meals

Don't have a heavy or spicy meal close to bedtime. If you need a snack before going to bed choose a high-carbohydrate food. A handful of nuts, a banana, toast, or a small bowl of cereal or murmure are healthy options. It may also promote sleep. 

10. Jot away your cares

If racing thoughts are keeping you awake and anxious, keep a notepad by your bed. This way you have a place to unload your thoughts until the morning. If your husband is awake, try relieving your mind by speaking to him. 

44 Must read Amazing Inspiring Quotes

SOMETHING FOR YOU TO KNOW . ITS HELPFUL.

SOMETHING FOR YOU TO KNOW
&
THEN PASS IT ON TO YOUR FRIENDS

Ants Problem:
Ants hate cucumbers.
Keep the skin of cucumbers near the place or ant hole.



To get pure and clean ice :

Boil water first before freezing.

To make the mirror shine:
Clean with spirit



To remove chewing gum from clothes: 

Keep the cloth in the freezer for an hour.



To whiten white clothes:
Soak white clothes in hot water with a slice of lemon for 10 minutes



To give a shine to hair :
Add one teaspoon of vinegar to hair, then wash hair.



To get maximum juice out of lemons :
Soak lemons in hot water for one hour, and then juice them.




To avoid smell of cabbage while cooking:
Keep a piece of bread on the cabbage in the vessel while cooking.



To avoid tears while cutting onions:
Chew gum.



To boil potatoes quickly:
Skin one potato from one side only before boiling.



To remove ink from clothes :
Put toothpaste on the ink spots generously and let it dry completely, then wash.



To skin sweet potatoes quickly :
Soak in cold water immediately after boiling.



To get rid of mice or rats :
sprinkle black pepper in places where you find mice or rats.
They will run away.




Chinese Proverb:
'When someone shares something of value with you and you benefit from it,
You have a moral obligation to share it with others.'
So..., DO as I have done!

Cares to prevent Heart Attack

Heart attach death happens most probably before some hours of morning. because scientist believes that while we sleep our body blood pressure getting reduced, and when we waked up the blood pressure being increased, and further in the morning dehydration makes the blood thick. and it is not easy for pumping and it direct effect our heart.

So take a good sleep of 7 to 8 hours regularly, because improper sleep affects heart and also your digestion system, and reduce your mental stress by YOGA and etc. mental stress makes the heart weak.

After wake up in morning get some time for your body for your self,
do some exercise, do some warmup exercise, drink at least two glass water,
and if you already have some heart related illness then do some consultation with your doctor, 

Do not start heavy exercises immediately, but increase your exercise time on interval base.

Do not be angry do not bring wrath because it directly affect your heart, and it can cause bad effect on your heart.

So take care and live healthy and live happy.

SAVE ENERGY SAVE WORLD

Spend your 1min and read this meaningful message
Charging Mobile at Night is a National Waste. We have habit of keeping mobile for charging at night. After 2 hours of charging the mobile is fully charged and for the rest part of night it is connected without any purpose. As per a recent study approximately 4 watts are consumed during this time. It looks insignificant at personal level. But see the calculation below. 4 watts x 6 hours of additional charging = 24 Watt-hours. Total active mobile users in India are 800 million. Suppose only 10 % people have this habit of night charging (actual % is much more) there are 8 crore indians doing it everyday. 8 crore × 24 Watt hour = 19.2 lakh KWhrs (units) wasted every night for no reason. This is 1920 MW power. Govt needs investment of Rs5 crore to create one MW power generation . So GOI needs investment of approxi Rs10000 crore to cater to this power need. There could be little variation in above figures but it is still huge waste of national resource. Think ab💡ut it. 💡💡💡💡
Use this BATTERY CHARGING ALARM app and contribute to save Energy.
Download Free here : https://play.google.com/store/apps/details?id=com.raj.bcw

We hope you may appreciate this small but huge step to save energy. and will share this message.

BENEFITS OF GINGER

Benefits of Amla

Benefits of Garlic

તુલશીના લાભ

WHAT IS THE ACTUAL REASON for TRAFFIC IN INDIA ?? Read this Truest fact for traffic problem

People have different opinions for traffic problems but according to me the actual core reason for the cause of the traffic is the undeveloped villages, i mean villages are not on the focus of government. they do not focus on the development of villages. So because of this people of village do not have proper resource for income. so people move towards city for income. and THAT IS CREATING THE TRAFFIC. If villages would have been provided or developed simultaneously with cities then this traffic problem might not be there (I believe). Even pollution might not be there.

How many number of bridges government will build over and over and over and over ?? 

Do you think it can bring the solution for the traffic ??

LETS SEE THE IMPACT OF TRAFFIC ON OUR LIFE 

WHAT WE ARE ACTUALLY LOOSING 

Now a days on an average in each city each person waste minimum 10 to 20 Minutes daily in traffic.

Lets take it only 10 minutes.

if there are 20,000 people waste their 10minutes daily then it would be 20,000 * 10 = 200,000 minutes

it is 3333.33 Hours 

in days it is 138 days.

(the actual scenario is very huge beyond our imagination)

According to this daily we waste 3333.33 hours and it is 138 days wastage

If we will spend the same time with hour family or children then it is worth to spend.

If we will read something daily for the same time then it is best to increase knowledge.

If we will work on something daily for the same time then it is very good for income and some production.

If we will take rest for the same time then also it is beautiful for our relaxation.

If we will do exercise for that time then its better for our health.

Overall we waste our essential time in traffic which have no production, no result, no output for our country which affect our countries economy also.

but we intelligent people waste that time in noisy and polluted area of our cities.

Dont you think VILLAGES should be developed ? In nearby area of villages there should be resource for income (Industries) ?

There are so many industries which can be developed in surrounding areas of villages. 

We need to think on this. Government need to take step on this.

How to increase hair Growth? Here are Some best remedy to increase Hair Growth.

Prepare a mixture of an egg white and half a cup of yoghurt. Apply this mixture on your scalp and hair and let it stay for about 30 minutes. Rinse your hair with lukewarm water before shampoo. This protein-packed concoction is a perfect home remedy to add volume to your hair. Treat your mane with this pack at least once a week.

Apple cider vinegar is a great natural remedy that is very effective in preventing frizzy curls. Mix equal parts of water and apple cider vinegar and keep it aside. Now wash your hair as you normally do. Use this liquid for a final rinse. A regular use of it will not only prevent frizzy hair, but will also add that extra shine.

It is normal to lose up to 100 strands a day. Brush less to limit hair loss.
Too much sun exposure can dry your hair. So, use a hair spray that offers SPF protection or use a head gear (scarf or hat) when out in the sun.
Never brush wet hair; let them dry a bit and finger comb to get rid of the tangles. Use comb if necessary.
A sweaty scalp during monsoon attracts dust and pollutants, which in turn leads to dandruff. So, you must focus on cleaning your scalp thoroughly. That is why, you should wash your hair every alternate day.

It can work wonders if used sensibly. Aloe vera is a natural remedy to bring hair fall under control. It provides essential moisture and nutrients to your scalp; thus, boosting hair growth. Apply aloe vera gel directly to scalp and let it stay for one hour. Then shampoo your hair to rinse it out. Regular use of this will definitely reduce hair fall.

4 best ways to Increase your Annual Income

{1}: Invest in Yourself – Add Value to Your Self Worth

Investing in yourself will give you disproportionately high return on investment- both for the amount of money invested and the time you spent.

{2}: Invest in a Long Term Career Path - Map Your Progression Professionally

Mapping your professional interests can help you strategically build your career path.

Do a SWOT analysis on your professional traits. Determine your strengths, weaknesses, opportunities and threats. In this way you can identify the best opportunities that can help you progress with purpose.
Inculcate a long term vision. Do not let short term challenges come in the way of building your potential in the future.

{3}: Invest in Rewarding Risks - Zone Out of Your Comfort Zone

Taking risks can snap you out of your comfort zone.
Take a chance to challenge yourself. Push your limits beyond the monotony of mediocre tasks. It is a bitter truth that machines will replace you eventually.
Focus on work that allows you to build your capabilities, even if it means making a drastic change.

{4}:  Invest in Health – Focus on Your Physical, Mental and Social Well Being

The real wealth is in the health and well being of your body, mind and social interaction. While the increase in disposable income may translate to a higher standard of living, it could also lead to increasing health issues.
Physical Health
Exercise. If not for the physical benefits, it also helps in reducing your healthcare bills.
Eat healthy. A home cooked meal is not only healthier but also lighter on the pocket.
Mental Health – Many occupational lifestyle diseases are creeping into urban population. Maintain a good work-life balance to avoid mental problems such as depression, hypertension and neurological issues.
Social Well Being – Whether you admit it or not, who you interact with socially and your lifestyle have a big impact on your personality. The social environment you choose to be influenced by will affect the way you think and the decisions you make. Choose wisely.

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