Tag / sleep hygiene

by Maksud Zaman Zaed

Why Do I Feel Sleepy During the Day? (Part- 2)

The Obvious Question

We’ve all heard the phrase “I need a nap” way too many times in our lives. But why do we feel sleepy during the day? Is it because of a lack of sleep at night, or is there something else going on? In this article, we’ll take a deep dive into all the reasons why you might be feeling sleepy throughout the day.

Because Sleeping At Night Just Isn’t Enough

Well, duh. The most obvious reason why you feel sleepy during the day is that you’re not sleeping enough at night. Your body needs a certain amount of sleep to function properly, and if you’re not getting that, your body is going to rebel. So, if you’re staying up late binge-watching Netflix or scrolling through social media, it’s time to adjust that sleep schedule.

Your Body Is Asking For A Nap, Like A Toddler

Have you ever noticed how toddlers can fall asleep anywhere, anytime? Well, your body is kind of like a toddler in that way. Sometimes, your body just needs a quick power nap to recharge. So, if you find yourself nodding off at your desk or during a meeting, it might be time to sneak in a quick nap.

I Mean, Who Really Needs Productivity Anyway?

Let’s be real, productivity is overrated. Sometimes, you just need to take a break and let your body rest. Sure, it might not be the most productive thing you could be doing with your time, but hey, you’ll feel better for it.

Your Brain Is Just Bored, No Big Deal

Sometimes, feeling sleepy during the day is simply a sign that your brain is bored. If you’re doing mindless tasks all day or sitting through boring meetings, your brain is going to shut down a bit. So, try to find ways to stimulate your brain throughout the day to avoid that mid-afternoon slump.

Stress Is Making You Snooze, But Why Stress Over It?

Stress is a major factor in our lives, and it can definitely impact our sleep patterns. If you’re stressed out, your body is going to crave more sleep. So, instead of stressing about feeling sleepy during the day, try to find ways to manage your stress levels.

Your Diet Will Literally Put You To Sleep

Believe it or not, what you eat can impact how sleepy you feel during the day. If you’re eating heavy or carb-heavy meals, your body is going to have a harder time digesting them, which can lead to drowsiness. So, try to eat lighter meals and avoid heavy foods if you’re feeling sleepy during the day.

Oversleeping Is A Blessing And A Curse

We all love a good sleep-in on the weekends, but oversleeping can actually make you feel more sleepy during the day. If your body is used to sleeping a certain amount of time every night, oversleeping can throw off your sleep cycle and make you feel groggy during the day.

Your BEDroom Is Just TOO Cozy

If your bedroom is too cozy, you might not want to leave it in the morning. But staying in bed all morning can actually make you feel sleepier throughout the day. So, make your bedroom a comfortable and inviting place, but don’t spend all day in there.

You Can Thank Your Hormones For The Afternoon Zzz’s

Hormones can play a big role in our sleep patterns, especially for women. Hormonal changes throughout the month can impact how sleepy you feel during the day. So, if you notice a pattern in your sleepiness, it might be worth tracking it alongside your menstrual cycle.

Work Sucks And Your Body Is Telling You So

Let’s face it, work can be draining. If you’re feeling sleepy during the day, it might be a sign that your job is taking a toll on you. So, try to find ways to make your workday more enjoyable or consider a career change if you’re feeling burnt out.

Embrace The Sleepy Life

Feeling sleepy during the day is something that most of us experience at some point in our lives, and that’s okay. Instead of fighting it, try to embrace it. Take a quick nap, go for a walk, or do something to recharge your batteries. Our bodies need rest, and sometimes that means taking a break during the day. So, go ahead and embrace the sleepy life!

How To Lower Blood Pressure
by Maksud Zaman Zaed

10 Proven Ways to Lower Blood Pressure Naturally

Introduction:

High blood pressure or hypertension is a common medical condition that affects millions of people worldwide. It is often referred to as the “silent killer” because it has no visible symptoms and can lead to serious health problems if left untreated. Fortunately, there are several effective ways to lower blood pressure naturally. In this article, we will discuss some of the best ways to lower blood pressure.

Maintain a Healthy Weight:

Being overweight or obese can increase the risk of high blood pressure. Therefore, it is essential to maintain a healthy weight to lower blood pressure. A healthy weight is usually defined as a body mass index (BMI) between 18.5 and 24.9. You can achieve a healthy weight by eating a balanced diet and engaging in regular physical activity.

Adopt a Healthy Diet:

A healthy diet is crucial for maintaining normal blood pressure levels. A diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help lower blood pressure. It is also important to limit your intake of sodium, saturated and trans fats, and added sugars. Instead, choose foods that are rich in potassium, magnesium, and calcium, such as bananas, avocados, spinach, nuts, and fish.

Reduce Sodium Intake:

Reducing your sodium intake is another effective way to lower blood pressure. Sodium is a mineral that is found in many processed foods, such as canned soups, deli meats, and fast food. Consuming too much sodium can cause your body to retain water, which can lead to high blood pressure. To reduce your sodium intake, read food labels carefully and choose foods that are low in sodium. Additionally, avoid adding salt to your food and use herbs and spices to add flavor instead.

Engage in Regular Physical Activity:

Regular physical activity can help lower blood pressure. Exercise helps strengthen the heart and blood vessels, which can improve blood flow and reduce the risk of high blood pressure. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Examples include brisk walking, cycling, swimming, and dancing.

Quit Smoking:

Smoking can damage the heart and blood vessels, leading to high blood pressure. Quitting smoking can help lower blood pressure and reduce the risk of heart disease and stroke. Talk to your healthcare provider about the best ways to quit smoking, such as nicotine replacement therapy, medications, and counseling.

Limit Alcohol Intake:

Excessive alcohol consumption can increase blood pressure. Therefore, it is important to limit your alcohol intake to moderate levels. For men, this means no more than two drinks per day, and for women, no more than one drink per day. If you have high blood pressure or other medical conditions, it is best to avoid alcohol altogether.

Reduce Stress:

Chronic stress can lead to high blood pressure. Therefore, it is essential to manage stress levels to lower blood pressure. Some effective stress-management techniques include deep breathing, meditation, yoga, and progressive muscle relaxation.

Get Enough Sleep:

Lack of sleep can increase the risk of high blood pressure. Therefore, it is important to get enough sleep to lower blood pressure. Aim for seven to eight hours of sleep per night. If you have trouble sleeping, try practicing good sleep hygiene, such as avoiding caffeine and electronic devices before bedtime, and keeping your bedroom cool, dark, and quiet.

Take Medications as Prescribed:

If lifestyle changes alone are not enough to lower your blood pressure, your healthcare provider may recommend medications. It is essential to take these medications as prescribed to lower blood pressure effectively. Do not stop taking medications without consulting your healthcare provider, even if you feel better.

Monitor Your Blood Pressure:

Regular blood pressure monitoring can help you keep track of your blood pressure levels and make necessary adjustments to your lifestyle and medications. You can measure your blood pressure at home using a blood pressure monitor or have it measured at your healthcare provider’s office.

Conclusion:

High blood pressure is a significant health concern that can lead to serious medical conditions such as heart disease and stroke. However, making simple lifestyle changes, such as maintaining a healthy weight, eating a balanced diet, engaging in regular physical activity, quitting smoking, limiting alcohol intake, managing stress, getting enough sleep, taking medications as prescribed, and monitoring blood pressure.