Things to do before bed for a perfect night’s sleep

Published on: 13 June 2018 Last Updated on: 12 September 2024

Good sleep is usually described as how a baby sleeps. A baby is likely to enjoy quality sleep because they have no worries or anything that could hinder that perfect sleep. However, as you grow up, sleep quality tends to deteriorate because of different factors associated with adulthood.

It is very important to have enough and good sleep as it has a significant effect on your body in terms of health and general activeness. You need to adopt the habit of sleeping early and having uninterrupted sleep time for about 7-9 hours every night. What should you do before bed to have a good night’s sleep?

Tidy your room. Study shows that people with clean and decluttered rooms tend to sleep better than those whose rooms are untidy and unkempt. Make your bed, fold your clothes and keep your room in order.
Finish up your daily chores. Once the day is over, you should have finished everything you had planned for that day. Wash that blue cantilever umbrella you had planned to by the end of the day. By doing so, your mind will be able to relax when you get into bed.
Eat dinner early. Most people will have their meals so late in the night that they end up sleeping late. It is better to eat early so that you can give the food time to digest. Doing that will actually help you sleep better.
Make your bed comfortable. This includes changing your bedsheets into clean ones and getting the right sized pillow and mattress. You should also get s blanket that will shield you from the cold at night and is soft to your body as well.
Take a warm bath. This helps to cool off your body and prepare it for sleep. Bathing with warm water will get your body temperature going down when you step into the cool bedroom from the shower. That helps induce sleep.
Set the room temperature. You do not want a room that is too hot to sleep in or too cold that you cannot sleep. Regulate the temperature to what you feel is comfortable for you.
Organize your thoughts. Going to bed with a lot of unorganized thoughts will keep you up for hours. Make sure you write down anything disturbing you and try to find a solution before you can sleep for better sleep quality.
Switch off electronics. Things like phones, laptops, and TV should be switched off 2 hours to sleeping time. The blue light produced by these gadgets is not so good for your eyes when you want to sleep.
Eat cherries. As I said, you should not eat right before bed. However, you can snack on some cherries as they are natural sources of melatonin which is a sleep-inducing hormone.
Block any light from outside. You could switch off your electronics but there is still light coming from the outside. Total darkness is the recipe for sleep. Use dark and heavy curtains to block any light coming from the outside.
Read a book. This is a good way to spend the last minutes before bed. Make sure the book does not require a lot of intellectual engagement and neither is it too exciting to take away your sleep.
Listen to soothing music. There are people who cannot sleep in total silence. If you’re one of these people, get some soothing music and play it in low tones right before you sleep.
Spray some lavender scent into your room. Lavender is associated with having a calming and sedentary effect on you. It will help you sleep much faster and better.

Conclusion :

Don’t deny yourself the opportunity to sleep better by ignoring some of these things that are necessary for a good night’s sleep. In fact, these things are very easy to do and they can have a tremendously positive effect on your sleep life.

Observe each one of them and make it a routine before you go to bed. Within a month or so, your body will have adapted to the change and you won’t have to keep a reminder anymore. You’ll be doing these things naturally.

Invest in good sleep and your body will thank you for it. Make sure that everything is done to your preference for an easy time.

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10 Tips for Saving on Prescription Drug Costs

Per capita spending on prescription drugs is higher in America than anywhere else. This is primarily due to the increase in brand-name prescription drug costs. For anyone dealing with ongoing health issues on a strict budget, this is a big concern. Many people in this situation end up going without much-needed drugs. Unfortunately, even with health insurance, many drugs can still be rather expensive. It's becoming more and more necessary for people to seek out ways to reduce costs while still staying healthy. This may seem impossible, but there are ways. In fact, there are more ways than you may realize. If you need to cut your prescription drug costs, keep reading. We're going over ten options that will help you save. 1. Take Advantage of Samples : Before you start a new medication, make sure you ask about samples. This way you don't pay for anything upfront while you test out the drug to make sure it's right for you. Doctors usually have plenty of sample packets of drugs, especially new ones. Pharmaceutical reps provide them when visiting offices. Drug manufacturers also offer 30-day samples for some drugs. Instead of paying for an entire month's supply, ask your doctor about samples. This is perfect if you have a short-term illness, or aren't sure the drug will work. 2. Always Ask for Generic : Prescription drug costs are always higher for brand-name options. However, many drugs have generic alternatives that aren't as expensive. The same manufacturing standards are applied to these generic versions, but they don't carry the same advertising and research costs. Essentially, you're getting the same drug for much less. Make sure you ask your doctor about generic alternatives to all drugs you're on. If you're skeptical about them, ask about their effectiveness and if they'll have the same effects as the name brands. 3. Get 90-Day Supplies : You can often save on prescription drug costs by opting for 90-day supplies instead of the standard 30-day. Many times, local pharmacies will offer discounted rates if you go with 90-day. Your insurance may also offer reduced prices and even provide free delivery. If you're trying a drug for the first time, it's a good idea to stick with a 30-day supply first to make sure the drug works for you. If it does, look into 90-day refills going forward. 4. Always Compare Prices : You may not realize this, but drug prices fluctuate between pharmacies. Instead of using the pharmacy closest to you, call around to different ones in your area and ask what they charge for the drug you need. This is especially helpful if you don't have insurance, as name brand drugs may have significant price differences from one pharmacy to the next. Once you find the pharmacy with the best deal, make them your go-to source. That way they have your information on file. Remember to always check pharmacies in grocery and retail stores. 5. Shop Online : When it comes to reducing your prescription drug costs, you have to consider shopping online. Web-based pharmacies have gained popularity over recent years, and for good reason. They carry most major drugs at low rates. For example, pharmacies have a user-friendly database of available drugs with price comparison and medication information. You should also look into mail-order pharmacies. Some insurance companies offer discounts for using them. 6. Split up Your Doses : A great technique for cutting down prescription drug costs is splitting your pills in half. It may be possible to get a higher dose of a drug from your doctor and then cut the tablets in half so you're still taking the proper amount. If the price for the higher dose is the same, you'll be cutting your cost in half. You also won't have to bother with refilling your prescription every month. It's crucial that you talk to your doctor about doing this first, as this isn't safe with some drugs. 7. Patient Assistance Programs : Some drug manufacturers offer aid for individuals on a budget. These assistance programs provide discounts for certain drugs. When you're searching online for these, make sure you enter the name of the drug you're on in your search query. Some of these programs come with conditions, such as only being available for a few months' worths of the prescription. But when you're trying to say money, every little bit helps. People on Medicare usually aren't eligible, so make sure you look into the details. 8. Seek Alternatives : There's a good chance a completely different drug is just as effective at treating an illness as the one you're on. And, it may be much cheaper. Many times, doctors aren't aware of the cost of certain drugs. That's why it benefits you to ask if something else could provide the same treatment. You may find that an alternative is much cheaper. 9. Discount Cards : Look into whether you're eligible for prescription drug discount cards. Some insurance providers will offer them, even auto insurance. Other organizations like AARP sometimes provide discount cards to members. Search online for pharmacy discount cards. You should always ask your pharmacist if they have any coupons available. Another place to check is the drug manufacturer's website. Sometimes you can request to have coupons mailed to you for certain medications. 10. Don't Rule out Over-the-Counter Drugs : It's important to stay on top of the treatment options for your illness. There may be an over-the-counter option that can effectively treat your symptoms. In fact, some prescriptions medications were once over-the-counter. If you're on multiple prescriptions, ask your doctor about the possibility of supplementing one of your medications with an over-the-counter drug. This could drastically bring down the cost. You also shouldn't rule out holistic treatment options. Don't Get Buried Under Prescription Drug Costs : The cost of visiting your doctor is high enough as it is. Even if you have health insurance, co-pays can add up. Add the high cost of prescriptions and your medical bills start becoming intimidating. Take some of the stress off by using the tips discussed above. You may be able to save some cash without giving up a healthy life. For more articles on living a healthy lifestyle, check out our blog. Read Also : What’s It Like In A Drug Recovery Center? How Does Smoking Weed Affect The Society How To Choose The Right Online Pharmacy

Dental Health: 6 Essential Dental Care Tips You Need to Know

Approximately 27 percent of adults have untreated tooth decay. Nearly half of those over the age of 30 show signs of gum disease. According to a study, older adults with dementia have worse oral health. In general, Alzheimer's disease patients have a higher occurrence of periodontal problems. Clearly, we need to do a lot more to take care of our smiles. The problem is, many adults think that if they simply brush their teeth twice a day and floss once, then they've done their job. While these two things are certainly very important, there is more to good oral hygiene than just a simple brush and floss. So, what exactly do you need to do to take care of your teeth and mouth? Here are some essential dental care tips you need to know. 1. Brush More: Many people think that brushing twice a day is enough to have clean teeth. The problem is that we don't spend enough time brushing our teeth during each session. The average person spends about 30 seconds to a minute brushing their teeth. Experts recommend dedicating at least two minutes to this task as it helps remove more plaque. In fact, a study has found that brushing the teeth for two minutes removed 26 percent more plaque than brushing for 45 seconds. Furthermore, doing it for three minutes removed 55 percent more plaque than brushing for just 30 seconds. If you have trouble figuring out how long you've brushed or if two minutes feels like an eternity to you, try listening to a song or watching a short Youtube video while you do it. Those two minutes will fly by, and your teeth will be plaque-free. 2. Floss and Do It the Right Way: While nearly everyone brushes their teeth on a daily basis, only 40 percent of Americans floss every day and 20 percent don't floss at all. Even though flossing is just as important as brushing, for some reason, it's taken a back seat. Flossing does a lot more than just remove that big piece of spinach you got stuck in your teeth while eating dinner. It helps: Remove and prevent dental plaque Prevent gum disease Increases the effectiveness of brushing Reduces inflammation in your gums Of course, you also need to make sure you're flossing the right way. Use a piece of floss that is at least 18 inches long. This will help ensure you're using a fresh piece of floss for every tooth rather than reinserting bacteria you just removed. If you struggle to get to each space in between your teeth, consider buying disposable floss picks or investing in a Waterpik. 3. Clean and Change Your Toothbrush: Contrary to popular belief, it's no need to cover your brush after using it. In fact, this may actually cause new bacteria to breed. Instead, simply rinse your toothbrush after using it and allow it to air dry. Also, never share your toothbrush with anyone, even family members. Remember to change out your toothbrush (or brush head if you use an electric toothbrush) every few months or so. Using it for more than a few months won't allow you to get the best clean as possible. 4. Use the Right Brushing Technique: Most people tend to brush their teeth in a back and forth horizontal motion. However, this brushing technique will not give you the best clean. Instead, hold your toothbrush at an angle of 45 degrees and brush your teeth using short back and forth strokes. Then, clean the backs of your teeth and front anterior area by holding the toothbrush vertical and brushing with small strokes. If brushing the right way seems like a pain to you, invest in an electric toothbrush. Electric models take care of the motion for you - all you have to do is make sure you're hitting the backs and fronts of each tooth. Also, don't forget to brush your tongue as well. Plaque can build up on your tongue, which may lead to oral health problems and bad odors. A gentle, quick brush of the tongue is enough to keep it clean and healthy. 5. Watch What You Eat and Drink: Unfortunately, certain drinks and foods aren't just bad for our waistline; they're bad for our teeth as well. What you eat and drink can have a major effect on your oral health, so it's important to be aware of what foods and beverages are good for your teeth and which ones are not. When it comes to beverages, water is undoubtedly the best one for your teeth. Drinking water after every meal helps remove some of the negative effects of acidic and sticky foods. Beverages that should be avoided include sodas, juices, coffee, dark teas, and red wine. Sodas and juices contain sugars and acids that can wear your teeth down and cause bacterial growth. Coffee, teas, and wine tend to stain your teeth. Crunchy fruits and veggies, certain types of cheese, and fish are all teeth-friendly foods. Avoid candies, white bread and simple carbs, and anything with high amounts of sugar. 6. Visit Your Dentist Every Six Months: One of the most important things to do is visit your dentist every six months. The dentist does a lot more than just get your teeth cleaned. He can also remove plaque buildup, identify cavities and other oral health problems, screen for oral cancer, and take X-rays of your teeth to keep track of their progress. Even if you brush and floss every day, it's still very important to visit your dentist twice per year. This company can show you more services that a dentist offers. Ready to Put These Dental Care Tips to Good Use? As you can see, there are lots of dental care tips that can go a long way toward good oral health. If you have any questions about these tips, let us know in the comments below. Looking for advice to keep your smile healthy? Click here to find out more! Read Also: 5 Ways To Prevent Severe Dental Problems How You Can Effectively Ease Pain Caused By Braces: Top Tips

5 Ways To Prevent Severe Dental Problems

Have you ever rush to the dentist in an emergency? Is a sudden toothache trouble you? If yes, then you should focus more on oral hygiene or should visit the dentist regularly to prevent you from dental problems. The alarming dental problems which may turn into a serious issue with time are bad breath, tooth sensation, and tooth cavities. The urgent problems which need an immediate visit to the dentist are swelling in gums, loose teeth, fractured jaw, tissue injury or facial pain and severe pain in the mouth. Here is the list of some urgent dental problems and ways to tackle them: Loose Tooth: The loose tooth is an urgent dental issue, if you are suffering from a loose tooth or if your tooth is out of alignment, then you should call the dentist immediately to book the appointment. In the meantime, you should try to put back the tooth at its place with your finger forcing it. You should avoid moving your teeth with tongue, do not eat anything hard until you visit your dentist. You emergency visit to the dentist and precautionary steps may save your teeth from falling, as a doctor can splint it with adjacent teeth. A toothache is some Of the Dental Problems: A toothache is not something to take lightly; it may be a symptom of serious tooth decay or any other urgent dental problem. To know the exact reason behind your tooth pain, call your dentist immediately to book an appointment for a checkup. Tissue Injury Or Facial Pain: Any kind of injury inside mouth such as a tear of cheeks, lips, tongues is considered to be tissue injury. The tissues of the mouth are soft and delicate and when they get injured it is very painful. These get injured by an accidental bite on cheeks, if you fall, due to some infection. It is better to call the dentist immediately if you have severe pain due to tissue injury and book appointment for you. In meantime rinse your mouth with warm salt water to get some relief from pain. Swelling Of Gum: It is a serious dental problem, which causes tooth pain and bleeding through gums. If your gums are in pain and are swollen then, book an appointment with a dentist immediately. The doctor may apply for some medicine on gums to give you relief from pain and also will prescribe you medicines. Below are the other dental issues which need your concern: Bad Breath: Bad breath causes due to poor oral hygiene or due to tartar deposition on your teeth. You should visit your dentist for a checkup, to get rid of plaque or yellow teeth which in turn also improve your breath. Teeth whitening are a type of cosmetic dentistry done by the dentist to remove plaque from teeth and to give you confident smile. Sensitivity For Cold And Hot: If you feel sensation while eating ice cream or drinking hot coffee then, your teeth need a visit to the dentist. Sensation occurs when enamel of our teeth gets thinner and it affects the tooth as well as roots of the teeth. Get this treated on time before it leads to any serious problem. Tooth Cavities: Regular dentist checkup can help you to identify cavities and can get treated on time. The sooner you take care of your teeth; you can save them from getting decay. The dentist will protect the tooth from preventing further exposure to substances which may increase the cavity. Many dental issues can be minimized by adopting good oral hygiene and by visiting the dentist regularly. Your teeth are an important part of your personality and also support you in eating, so take care of your teeth properly. Read Also: What You Need To Know About Dental Implant Surgery? 5 Dental Hygiene Tips For A Healthier Smile

Things to do before bed for a perfect night’s sleep

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Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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