Home remedies for dandruff

Are you afraid of wearing black because of dandruff scattered around your shoulders?? Market is full of chemical products that can help you to get rid of dandruff. But the promises made by these products are not fulfilled. Moreover it further harms your scalp and your hair. Here are some home remedies to cure dandruff. These remedies have no side effect. Try these remedies if you are suffering from dandruff like problems.

You can use vinegar to cure your dandruff problem. Just apply vinegar to your hair and then wrap your hair with towel. Leave it as it is overnight. Shampoo your hair in the next morning. 

Tea tree oil a natural antiseptic can treat dandruff. Add few drops of tea tree oil to your shampoo and then wash your hair with it.

Fenugreek seeds are also a good option to cure dandruff in your hair. Soak the fenugreek seeds in water for a night. Next day grind these seeds to a fine paste. Then apply this paste on your scalp. Leave it for four to five hours and then wash it away with your shampoo.

Olive oil can also solve your scalp related problems. Simply massage your scalp with a warm olive oil and then wrap a towel and leave for 20 to 25 minutes and then wash your hair.

Coconut milk can also be used if you are going through a dandruff problem in your hair. Massage your scalp with fresh coconut milk and leave for half an hour. And then wash your hair with water.

Apple is another unheard ingredient to cure dandruff. Mix fresh apple juice and water in equal proportions and apply it to your scalp. Wash it out after 15 minutes with your regular shampoo.

A paste of tulsi leaves and amla powder with water can also help you. Massage your scalp with this paste. Wash your hair after half an hour.

Henna is best option to be used for your hair as it conditions your hair also. Mix egg white and little lemon juice to a cup of henna powder and then apply this to your hair. Leave for 2 hours and then wash it with water and your shampoo.

Yoghurt can also help you to get rid of dandruff. Apply yoghurt to your scalp for about and an hour and wash your hair with your shampoo. This will condition your hair too.

You can also apply paste of neem leaves to your hair and wash your hair after half an hour if you are suffering from dandruff problems.

Reetha powder can also be used in case of dandruff or normally also. Apply this to your hair and rinse after 2 to 3 hours with your normal shampoo.

Multani mitti also called fuller’s earth is also a perfect ingredient to cure your hair related problems. Soak multani mitti in water till it softens and become a paste itself. Then apply it to your hair for 10 to 15 minutes and then rinse your hair with water.

Aloe vera juice is also a great solution to dandruff. Apply its juice to your hair for few hours and then wash your hair with shampoo.

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EAR CARE TIPS

Firstly do not ever scratch your ears. It can cause infection in your ears.

Do not remove earwax using pen, pencil, hairpins, matchsticks, twisted paper, and other pointed objects. This may damage your eardrums.

If any foreign body enters your ear consult ENT expert immediately.

Never listen to loud music for more than two hours. Especially do not use earphones for too long.

When ears are wet after bathing use a soft cotton bud to clean it.

Do not ever pour oil and other liquids to your ears for any reasons. First consult your doctor.

If you have pierced ears, clean your earrings and earlobes regularly.

If you experience any kind of pain or itchiness in your ears immediately consult appropriate physician for the treatment.

You need to protect your ears from excessive loud sound because it can damage your ear and can make you deaf even. Either switch off that loud sound machine or you itself move from that place.

You can also use earplugs or earmuffs if you regularly get exposed to a noisy environment. It is not the best solution but can reduce your problem.







   

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Benefits of drinking lemon water

An easy and effective way to improve your health is drinking lemon water every morning. 

Especially warm lemon water can prove out excellent. 

Health benefits of drinking lemon water are given below:

Lemons are a great source of vitamin C and this vitamin helps to boost up your immunity system.

Lemons help to improve digestion. Lemon water stimulates the gastrointestinal tract.

Lemons make balance of pH. Lemon water leaves an alkalizing effect on your body.

Lemons and lemon water helps to purify the blood and hence skin problems are reduced.

Lemon water helps to eliminate waste through bowels and thus prevents constipation like problems.

Lemon water helps to reduce the symptoms of malaria, gout and rickets.

Lemon water helps in weight loss. Warm lemon water can help you to loose weight faster.

Fresh lime juice can help to get rid of the tooth pain. It can also eliminate bad breath problems.

Lemon water helps in reducing wrinkles and blemishes. It helps to provide you healthy and glowing skin.

Lemons and lemon water because of its content ascorbic acid promotes wound healing.

Lemon water energizes you and enhances your mood.

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Foods to prevent hair loss

When you start suffering problems of hair loss you should focus on your diet. Look for the food you eat. Here are given some lists of super foods to prevent hair loss.

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Spinach
Leafy vegetables like spinach provide our body Vitamins like C, B, and E, calcium, iron, potassium and antioxidants that are required for healthy hair growth.
Apart from spinach you can eat broccoli and cabbage too to prevent hair loss.

Beans
Beans are loaded with zinc, fiber, calorie protein and Vitamin B that also promotes hair growth. Zinc in it prevents hair loss problems. Different variety of beans like black beans, kidney beans, soybeans are available in the market. Add it to your dishes.

Sunflower seeds
These seeds include nutrients like copper, selenium, zinc, biotin, iron, omega 6 fatty acids, magnesium and calcium that help in the prevention of hair loss.
Consume these types of seeds in a limit that can promote healthy hair growth.

Eggs
Eggs are a great source of proteins. And proteins are the main constituents of hair. Also it is suggested by various nutritionist that every one should consume an egg everyday. It keeps an eye on hair loss problems.
Eggs are beneficial for hair strength too.

Nuts
Peanuts, walnuts, almonds and cashew nuts are also loaded with vitamins, minerals and healthy fats that help in prevention of hair loss and also to avoid whitening of your hair. You can have soaked nuts in the morning or you can add it to your dishes as well.

Sweet potatoes
Sweet potatoes are also a source of beta-carotene. Our body converts it into vitamin A, which is necessary for cell growth. so it also encourages healthy and shiny hair.

Carrots
Carrots can also be eaten to control hair loss problems because these contain beta-carotene. These also help to promote health scalp. Many people only know that carrots are good for vision only. But these carrots can also keep your hair conditioned and can make them look more shiny.

Oat
Oats contain a good amount of vitamin B, zinc and protein. These nutrients help you to prevent hair loss. You can take oats in your breakfast too. It is a healthy option.

Beef
Good quality of hair needs protein and beef can provide you that. You can consume it twice or thrice in a week.

Salmon
Salmon is a fatty fish, which is excellent for your skin, brain and your hair. It is rich in omega 3 fatty acids. So salmon can help you to fight with the problems of dry hair. Also it helps to promote strong hair.

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Benefits of Beetroot

Beetroot contains sodium, potassium, phosphorus, calcium, iodine, iron, vitamins B1, B2, B6 and iron etc. beetroot is a great super food. It can be eaten raw in salad or can be combined with anything you want. There are various health benefits of beetroots, which are given below. It is best if you consume the juice of beetroots.

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• 1 cup of beetroot juice helps to reduce blood pressure levels. It also reduces risks such as heart attacks and strokes.

• It is rich in naturally occurring nitrates, which improves the blood flow throughout the body. Daily intake of beetroot or its juice aids blood flow to brain.

• Betacyanin is responsible for the red color of beetroot, which helps in the prevention of cancerous tumors.it helps to improve your eyesight too.

• It is also regarded as a good source of folic acid, which is essential for normal tissue growth and helps in providing prevention against birth defects.

• Beetroots also contain iron, which is good for the persons suffering from anemia, low hemoglobin and fatigue.

• Beetroot purifies blood and make your skin glow from inside.

• Beetroots soluble fiber content has cholesterol-lowering capabilities. It contains carotenoids, which helps in preventing bad cholesterol from being oxidized.

• Antioxidants of beetroot (flavonoids and carotenoids) help to fight with premature aging and maintain a healthy body.

• Beetroots silica content is vital for skin, nails and bones.

• High fiber count of Beetroot and its juice can help you to improve your digestive health by cleaning out gastrointestinal system and metabolism too.

• Beetroot is also used as a detoxifying agent. Its juice protects the liver against fatty deposits.

• A beetroot boost up stamina and provides energy.

Beetroot for hair

Mix beetroot or its juice with regular henna mehandi powder. Then apply it to your hair. This will give you a burgundy shade to your hair.

Boil beetroot in water and massage in your scalp.it helps in case of dandruff.

Beetroot for skin

Apply beetroot juice mixed in your clay masks or fruit masks. This will give a pinkish touch to your complexion and your dark spots will also get reduced.

Mix carrot and beetroot juice in equal proportions and apply it to  your face. Wash it after 10 minutes. This pack is a helpful anti aging mask.

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Health Benefits Of Cucumber

getyourhealthtips

 

➢    Cucumbers for Re hydration

Cucumbers are 95% water so the health benefits of cucumber is that it keeps your body hydrated. It eliminates toxins from your body.

➢    Cucumbers for Daily Vitamins
Cucumbers contains most of the vitamins your body requires daily. The skin of cucumber should not be left too because it also contains vitamins.

➢    Cucumber for eyes
Cucumber juice can help you to reduce your dark circles. Also a health benefit of cucumber involves the reduction in tiredness and puffiness of your eyes. Put cucumber slices on your eyes it will surely provide you relaxation.

➢    Cucumber for weight loss 

Another health benefit of cucumber is that it is low in calories and rich in water content. So it acts an ideal diet for people who are worried for their weights.

➢    Cucumber for skin
Cucumbers can whiten, brighten and tighten your skin. It can improve your complexion and can add glow and shine to your face.

➢    Cucumbers as source of potassium
Cucumber is a good source of potassium. 100 grams of it provides 147 milligrams of potassium and only 2 milligrams of sodium. It helps to reduce your total blood pressure.

➢    Cucumbers for cancers
Cucumbers contain lariciresinol, pinoresinol and secoisolariiresinol, which can help to fight cancers too. It helps to reduce the risk of breast cancer, prostate cancer and ovarian cancer.

➢    Cucumbers for joint health
Cucumbers are also a source of silica. Silica helps to strengthen the connective tissues in your body. Health benefits of cucumber involve the promotion of joint health.

➢    Cucumbers for bad breath 
Cucumbers can help you to relieve from bad breath. All you to need to do is just press a slice of cucumber to the roof of your mouth with tongue for 30 seconds.

➢    Cucumbers for hangover
Cucumbers can help to cure hangovers. Your hangovers after few drinks can be cured if you eat few cucumber slices before going to bed.

➢    Cucumbers for nails
Cucumber’s silica content can help you out for nail care. It can prevent splitting and spoiling of your nails.

➢    Cucumbers for hair
Cucumbers can promote hair growth. Mix cucumber and carrot juice The silica and sulphur content of it can simulate hair growth.

➢    Cucumbers for beauty

• Apply cucumber juice to your face. Wash it after 15 minutes with fresh water. It will brighten your skin.

• Apply Cucumbers juice on sun burnt skin. Its juice will help to cure sunburn in a short period of time.

• Cucumbers can also be used as toner. Mix Cucumbers juice with with curd and apply it to your face. This toner is effective for oily skin.

• Cucumber juice when mixed with lemon juice in equal proportions and applied to your face for 10 to 15 minutes can help you to get rid of acne scars.

• Cucumber juice can also help you out with the freckles on your face.

• Cucumber juice when mixed with coconut water and applied to your face for 5 to 10 minutes can leave whitening impact on your face.

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Health benefits of papaya

Papaya a fruit loaded with nutrients. It is low in calories and rich in nutrition. It also helps in weight loss. So it can become an excellent fruit for those persons who are on diet. There are great health benefits of papaya.

Papaya is very good for skin. It helps to get rid of acne problems. It also helps to open clogged pores. So the benefit of papaya is that it provides you fresh and glowing skin.

Papaya face packs are widely used as it provides shine to your face. You can simply rub the papaya on your face and wash it out after 5 minute with cold water.it de tans your skin.

Mashed papaya can be used to treat the sore and cracked heels.

Papaya contains anti oxidants. It helps to prevent premature aging. Rubbing raw papaya on your face can reduce your wrinkles.

The antioxidants of papaya also help to prevent cancer. As it provides the antioxidants to the human body which the body needs to fight with the cancer causing cells.

Papaya’s peel helps in healing skin wounds and other skin injuries.

Papaya also has anti¬-inflammatory properties. So the patients of arthritis and osteoporosis should consume it.

Papaya can improve eyesight. So include it in your diet. It helps to keep your eyesight normal and helps to improve it.

Papaya contains papain, which is a proteolytic enzyme that helps to prevent digestion disorders.

Papaya is also rich in vitamin A and vitamin C. so the health benefit of papaya also lies behind strengthening of the body’s immunity.

Papaya helps to prevent the oxidation of cholesterol. So the health benefit lies behind prevention of heart attacks.

Raw papaya can reduce menstrual irregularities in women.

Papaya is also good for your hair. Shampoos, which contain papaya, are helpful in controlling of dandruff.

Mashed papaya with honey can help in the hydration of skin. So people with rough and dry skin can use it very well.

Raw papaya can be used to remove pimples. All you need to do is just rub the white pulp of raw papaya on your face.

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Best anti aging foods

 

                                                     

AVOCADOS

Avocados are the best anti-aging foods.it helps to prevent wrinkles and skin aging. These are rich in healthy oleic acid. This acid helps to lower your bad cholesterol. These are loaded with combinations of anti oxidants, critical fatty acids and amino acids. The amino acids present in avocados helps to reduce age spots and heal scars and burns. So avocados are considered as super foods for anti aging.

                                                     

GINGER

Ginger is also considered as best anti aging foods. Pollution in environment causes more skin damage and also accelerates the process of aging. Ginger helps to eliminate free radical toxins from your body and also helps to improve your complexion too. Ginger helps in digestive and circulatory health. It also helps to fight against common cold and flu. Dried ginger can prove out more beneficial in anti-inflammatory process.

CRUCIFEROUS VEGETABLES

These are the next anti aging foods. These prevent and slow down aging in the body. These vegetables are filled with vitamins, antioxidants, sulphur and fiber. Intake of these vegetables like broccoli and cauliflower keep fatigue, muscle weakness and heart failure at a bay. Sulphur in these can lower the risk of various types of cancers like breast, colon and liver cancer. So the components of these vegetables help to fight off aging.

                                                     

WHOLE GRAINS

Whole grains such as oats, bajra, barley, jowar, and brown rice are anti aging foods. These are much more healthier than the refined grains. These are rich in vitamin B, antioxidants, fiber, magnesium and iron. The fiber content shows toxin-lowering effects. It lowers the chances of diabetes and provides you a healthy meal.

SOYA

Soybeans are rich in proteins and are low in fat. These beans family are also super anti aging foods. Soya is the important and major source of bone and blood building calcium and iron.it also helps to reduce cholesterol. Anti aging effect of soya lies behind its advantage of lowering the heart diseases, increasing bone density and lowering the risk of osteoporosis.

                                                      

GARLIC

Garlic is an excellent anti aging food because of its extraordinary capability to assist in cardiovascular strength.it is loaded with anti oxidants and anti-inflammatory properties.it is efficient in blood thinning. It also minimizes the risks of colon cancer. Garlic also boosts up your immune system and provide protection against viruses and bacteria.

                                            

NUTS

Walnuts and almonds in the nuts family are amazing anti aging food as they are rich in tocopherols, a form of vitamin E and is an anti oxidant. It improves blood circulation and reduces the risk of artery blockages. So ultimately reduces the risk of heart diseases. Walnuts reduce the bad cholesterol. Omega 3, which is an essential fatty acid, can be taken from these walnuts.

                                        

BERRIES

Berries are rich in lots of antioxidants and nutrients. Blueberries, blackberries and cranberries slow down the growth of certain cancers. Berries also help to improve the brain functions. The anti oxidants of berries can your muscles more powerful and hence protect you from getting older. Berries in your diet can act as superb anti aging food.
   
                                                        

                                                     

WATER

Water can retain your skin moisture and can keep your texture youthful. It also keeps you hydrated. Drink as much water as you can. It aids in natural detoxification process and removes toxins from your body,

                                                     

MELONS

Watermelons and muskmelons are also famous anti aging food. These melons are rich in vitamins and contain lots of water. Add melon to your diet as these are refreshing, delicious and big source of vitamin and other nutrients.

Apart from these above listed foods green tea, sprouts, leafy and green vegetables, papaya, tomatoes and dark chocolate are considered as best anti aging foods.

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health benefits of watermelons

Summer is the season of watermelons. Watermelons have everything to beat the scorch and screwing summer heat. Watermelons are the best thirst quenchers in this season. In addition to this they can provide you great health benefits also. Some of the health benefits of watermelons are discussed below:

 

Rich in water content
A Watermelon contains 92% of water and other 8% are the minerals.it does not contain any fat. It only takes 20 to 30 minutes to be digested. Make sure you do not drink water or eat something for 30 minutes after eating a watermelon.

Very good source of Vitamin A
100 grams of fresh watermelon provides you 569 milligrams of vitamin A. This vitamin is essential for your eyes and immunity. Also vitamin A helps to protect from lung and oral cavity cancers.

Excellent source of Vitamin C
2 cups of watermelon provide you one fourth of the recommended daily intake of vitamin C.

Source of potassium and magnesium
Watermelons are packed with potassium.so there are great health benefits of watermelons. It helps in muscle and nerve functions. It also helps to lower the risk of high blood pressure. It can ease inflammation.

Source of lycopene
Watermelons are also the source of lycopene like raw tomatoes. Even watermelons provide more amount of lycopene than raw tomatoes. This lycopene is helpful as it protects you from sun damage.it reduces the risks of breast, colon, prostate cancer.

Source of vitamin B6
Watermelons contains small traces of all vitamin B.it contains a good amount of vitamin B6.

Watermelons for younger looking skin
2 cups of watermelons daily can help you to achieve younger looking skin as it provides you protection from sun’s harmful UV rays.

Watermelons are low in calories
Watermelons have just 30 calories per 100 grams. And are also fat and cholesterol free. So weight watchers can easily eat it.

Watermelons can boost energy
Watermelons help you to boost energy levels by 23% as it contains vitamin B6 and magnesium.

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health tips

Follow the below tips to stay healthy fit and fine..

Think positive

Positive thinking has great effect on your health. It increases your life span and lowers the levels of depression and stress. It results in psychological and physical well-being.

Exercise daily
Exercise daily for 20 to 25 minutes. Practice meditation and yoga. Try to more of the physical activities.

Eat healthy
Plan a balanced diet. Add fresh vegetables, fruits, nuts, sprouts and salads to your diet. Avoid alcohol, caffeinated and aerated beverages.

Work hard
Gardening and walking is not enough for you to stay healthy. Work hard two or three days a week it will keep you more active. Activeness of your body can prove best for your health.

Stay strong
Strong mental health will promote strong physical health too. Improve your self-esteem and self-confidence. It will work to enhance your quality of life.

Worry less
Stop worrying because if you worry more it can cause high anxiety and can make you physically ill. It can affect your appetite, relationships and lifestyle.

Dance more
Dance helps o improve flexibility of your body. It increases your strength and endurance. Your muscles gain the abilities to work hard.

Love often
Your emotional health is related with your physical health. Good relationship with your partner lower your stress levels and helps to improve your nervous system.

Be happy
Try to be happy and surround yourself with positive energy. Because good vibes translate into good moods.

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Sources of Vitamin C

VITAMIN C

Whenever you talk about vitamin C you think about lemon and oranges only. But there are many other fruits and vegetables which when be followed in your diet can act as an anti oxidant and can boost up your immune system by completing the deficiency of vitamin C in your body.

How much Vitamin C is required daily??

AGE	REQUIRED VITAMIN C
1-3 years old	15 milligrams
4-8 years old	25 milligrams
9-13 years old	45 milligrams
14-18 years old (boys)	75 milligrams
14-18 years old (girls)	65 milligrams
Adult’s men	90 milligrams
Adult’s women	75 milligrams
Pregnant lady	75 milligrams

Other Sources of Vitamin C:

 

SOURCES OF VITAMIN C

 

SOURCE OF VITAMIN C	AMOUNT OF VITAMIN C
1 Papaya	185 milligrams
2 medium kiwi	141 milligrams
1 cup strawberries	17.6 milligrams
1 sweet potato	36 milligrams
1 cup broccoli	101 milligrams
1 cup cabbage	89 milligrams
1 Lemon	53 milligrams
1 red capsicum	152 milligrams
1 cup raw mango	60 milligrams
Sun dried tomatoes	39.2 milligrams
Potatoes	17 milligrams

• Papaya

One papaya contains 185 milligrams of Vitamin C. 247% of the daily value of Vitamin C can be easily achieved by intake of a papaya.

• Kiwi

Two medium-sized kiwi contains 141 milligrams of Vitamin C. that is 188% of the daily value.

• Strawberry

1 cup of strawberries contains 17.6 milligrams of Vitamin C. so it can give 130% of the daily value.

• Sweet potato

36 milligrams of Vitamin C is present in one big sweet potato that is it can give 48% of daily value of Vitamin C.

• Broccoli

One cup of cooked broccoli contains 101 milligrams of Vitamin C that is the 135% of the daily value.

• Cabbage

One cup of cooked cabbage also contains 89 milligrams of Vitamin C. then it comprises of 119% of daily value.

• Lemon

Lemons provide you 53 milligrams of Vitamin C, which contributes to 88% of the daily value

• Red capsicum

One red capsicum comprises of 152 milligrams of Vitamin C that is the 203% of the daily value.

• Oranges

Valencia orange contains 48.5 milligrams of Vitamin C while navel orange contains 59.1 milligrams of Vitamin C while Florida orange consists of 45 milligrams of Vitamin C.

• Mangoes

One cup of raw mangoes contains 60 milligrams of Vitamin C. It 80% of value required by women daily and almost two third required by men daily.

• Tomatoes

Different varieties of tomatoes contains different amount of Vitamin C. Green tomatoes contains about 23.4 milligrams of Vitamin C. sun dried tomatoes are rich n Vitamin C these consists of 39.2 milligrams of Vitamin C.

• Potatoes

Natural potatoes also contain Vitamin C. 100 gram of potato provides you 17 milligrams of Vitamin C.

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Tips to take care of your eyes in the summer

Your eyes are the most sensitive part of your body.so these require the most of the care. The heat of summer can create a trouble for your eyes. It can cause infections to your eyes. If you do not protect your eyes from the sun, you can develop cataracts or your vision can also get decrease. So here are some tips to take care of your eyes this summers given below.follow them these summers to protect your eyes from the harsh sunlight.

Tips to take care of your eyes in the summer:

Keep your eyes clean as possible

Wash your eyes with cold fresh water two three times a day. Clean the sweat around your eye.

Wear sunglasses every time you go outside

Use sunglasses every time you are exposed to sun and even during if sun is not present. It will protect your eyes from the dirt and pollution too.

Use sunglasses that provide you 99 to 100% UV protection

There are several types of sunglasses available in the market. You look for the sunglasses that offer good protection from harmful UV rays of the sun. Ensure that your sunglasses block all of the light.

Get glasses with wide lenses

While you choose sunglasses for yourself try to choose the glasses with wider and bigger lenses because they more wrap around your eyes and provide more protection to your eyes.

Avoid make up

Try to avoid make up on your eyes during the summers. This makeup can enter your eyes due to sweat and can cause allergies.

Avoid midday sun

Try to avoid sun during 12 to 4pm in the day because these are the hottest hours
of the day. This will protect your eyes and your skin the most as this is the time when sun emits mot harmful UV rays.
  

Eye checkups

Go for regular eye checkups for your good eye health and to maintain your eye vision.

Wear a large brimmed hat when you go outside

A large brimmed hat can give you the second effective protection from the sun after your sunglasses. It covers your some of the face and prevents sun rays to reach at your face.

Good night sleep

A good night sleep can also help your eyes after a stressful day.

Kids also need sunglasses

Remember that small infants and kids should always be protected from direct exposure to the sun.

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Effects of lack of sleep

Quality of your sleep affects the quality of life, which includes mental sharpness, emotional balance, creativity, productivity and even your weight too. Sleep deprivation or sleep deficit or lack of sleep or sleeping for less time is associated with diseases like obesity, heart attack and depression. There are several hidden dangers and effects of lack of sleep to your health.  A good night’s sleep is necessary for your good health and can work wonders for your health and well being. You are required to take at least sleep of 8 to 9 hours. Especially students who had insufficient sleep are at risk of greater health issues because for good health your body needs rest, repair and recharge every night.

What are the effects of lack of sleep??

• Increased stress levels and inability to cope up with stress.
• Irritability and moodiness
• Reduced immunity
• Depression
• Lack of concentration
• Increased risk of motor vehicle accidents
• Fatigue and lack of motivation
• Weight gain
• Reduced creativity and productivity
• Risk of diabetes, obesity and heart diseases

How much sleep do you need?

• Newborns (0-2 months old) – 12-18 hours
• Infants (3-11 months old) – 14-15 hours
• Toddlers (1-3 years old) – 12-14 hours
• Preschoolers (3-5 years old) – 11-13 hours
• School children (5-10 years old) – 10-11 hours
• Teens (11-17 years old) – 8-9 hours
• Adults – 7-9 hours

What can you do to sleep well?

• Establish regular sleep and wake schedules
• Avoid caffeine and alcohol products close to bedtime
• Take your dinner at least 2-3 hours before bedtime
• Avoid heavy meals before you sleep
• Quit smoking
• Exercise regularly
• Sleep on comfortable mattress and pillows
• Minimize noise, light and hot and cold temperatures where you sleep
• Set the mood for slumber by creating a sleepy environment that is quiet, dark and comfortable to sleep

Sleep and health benefits

 

 

• Sleep helps in repair of your body.
• Sleep helps to keep your heart healthy and helps you to live longer.
• Sleep helps you to look more attractive.
• Sleep acts as a natural pain reliever.
• Sleep helps to lower your stress levels.
• Sleep helps to improve your grades by improving your memory and concentration.
• Sleep helps to spur creativity.
• Sleep helps to avoid accidents.
• Sleep helps in achievement of healthy body weight.
• Sleep helps to improve your immune system and then you are less likely to get ill.
• Sleep helps to reduce the chances of diabetes.
• Sleep helps to reduce the occurrences of mood disorders.

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