How to sleep faster when we can’t?

How to sleep faster?, it is very important aspect for every human being we are seeking for, but most of the time we can’t sleep as per our necessity, and it’s become painful as climbing into bed and lying awake for half the night tossing and turning while the rest of the world are fast asleep.

In these articles, I am going to show you the necessity of sleep, some natural sleeping tips, how to sleep, some tips of quick sleep and what happen during sleep.

The necessity of sleep:

• Sleep is necessary for the body just as food is. Sufficient sleep must be taken, but no excessive sleep. What sufficient sleep is depends on the need of the body.

• It is great mistake not to take sufficient sleep. Seven hours is the minimum needed, when one has a very strong nervous system one can reduce it to six, sometime even five-but it is rare and ought not to be attempted without necessity.

• Both for fevers and for mental troubles sleep is a great help and its absence very undesirable-it is the loss of a curative agency.

• It is not a right method to try to keep awake at night: the suppression of the needed sleep makes the body tamasic and unfit for the necessary concentration during the waking hours. The right way is to transform the sleep and not suppress it, and especially to learn how to become more and more conscious in sleep itself. If that I done, sleep changes into an inner mode of consciousness in which the sadhanna can continue as much as in the waking state, and at the same time one is able to enter into other planes of consciousness than the physical and command an immense range of informative and utilizable experience.

• To begin with, we should remember that more than one third of our existence is spent in sleeping and that, consequently, the time devoted to physical sleep well deserve our attention.

I say physical sleep, for it would be wrong to think that our whole being sleeps when our bodies are asleep.

Some philosophy and tips of good sleep:

How is it better to go to bed early and to get up early?

• When the sun sets, a kind of peace descends upon the earth and this peace is helpful for sleep.

• When the sun rises, a vigorous energy descends upon the earth and this energy I helpful for work.

• When you go to bed late and get up early, you contradict the forces of nature and that is not very wise

Why are the hours before midnight better for sleep than the later hours?

Because, symbolically, during the hours till mid-night, the sun is setting, while from the very first hour after midnight sun begins to rise.

Right food choice:

The quality of sleep is much more important than its quantity, in order to have a truly effective rest and relaxation during sleep; it is good as a rule to drink something before going to bed, a cup of milk or soup or fruit juice, for instance. Light food brings a quiet sleep, one should, however, abstain from all copious means, for then the sleep becomes agitated and it disturbed by nightmares, or else is dense, heavy and dulling

Clear mind:

But the most important thing of all is to make mind clear, to quietness the emotions and calm the effervescence of desires and the preoccupations which accompany them.

Avoid exciting things before sleep:

If before retiring to bed one has talked a lot or had a lively discussion, if one has read an exciting or intensely interesting book, one should rest a little without sleeping in order to quietness the mental activity, so that the brain does not engage in disorderly movements while the other parts of the body alone are asleep.

Use some relaxation technique:

Those who practice meditation will do well to concentrate for a few minutes on a lofty and restful idea, in an aspiration towards a higher and vaster consciousness. Their sleep will benefits greatly from this and they will largely be spared the risk of falling into unconsciousness while they sleep.

How to sleep well?

To sleep well one must learn how to sleep:

• If one is physically very tired, it is better not to go to sleep immediately, otherwise one falls into the inconsistent.

• If one is very tired, one must stretch out on the bed, relax, loosen all the nerves one after another until one becomes like a rumbled cloth in one’s bed, as though one had neither bones nor muscles. When one has done that, the same thing must be done in the mind.

• Relax, do not concentrate on any idea or try to solve a problem or ruminate on impression, sensations or emotions you had during the day, all that must be allowed to drop off quietly: one gives oneself up, one is indeed like a rag. When you have succeeded in doing this, there is always a little flame, there-that flame never goes out and you become conscious of it when you have managed this relaxation. And all of a sudden this little flame rises slowly into an aspiration for the divine life, the truth, the consciousness of the divine, the union with the inner being, it goes higher and higher, it rises, rises, like that, very gently.

• Then everything gathers there, and if at that moment you fall asleep, and also sure that instead of falling into a dark hole you will sleep in light, and when you get up in the morning you will be fresh, fit, content, happy and full of energy for the day.

• Even for those who have never been in trance, it is good to repeat a mantra, a word, a prayer before going into sleep. But there must be a life in the words: I do not mean an intellectual significance, nothing of that kind, but a vibration.

• And its effect on the body is extraordinary: it begins to vibrate, vibrate, vibrate…..and quietly you let yourself go, as though you wanted to go to sleep. The body vibrates more and more, more and more, more and more, and away you go. That is the cure of tamas.

It is tamas which causes bad sleep. There are two kinds of bad sleep: the sleep that makes you heavy, dull, as if you lost all the effect of the effort you put in during the preceding day; and the sleep that exhausts you as if you cut your sleep into slices (it is a habit one can form), the nights become better. That is to say, you must be able to come back to your normal consciousness and normal aspiration at fixed intervals-come back at the call of the consciousness. But for that you must not use an alarm-clock, when you are in trance, it is not good to be shaken out of it.

When you are about to go to sleep, you can make a formation; say:”I shall wake up at such an hour” (you do that very well when you are a child). For the first stretch of sleep you must count at least three hours; for the last, one hour is sufficient. But the first one must be three hours at the minimum. On the whole, you have to maintain in bed at least seven hours; in six hours you do not have time enough to do much(naturally I am looking at it from the point of view of sadhana) to make the nights useful.

Make use night for positive work:

• To make use of the nights is an excellent thing. It has a double effect: a negative effect, it prevents you from falling backward, losing what you have gained-that is indeed painful-and a positive effect, you make some progress, you continue your progress. You make use of the night, so there is no trace of fatigue any more.

What happens during sleep?

• According to the recent medical theory one passes in sleep through many phases until one arrives at a state in which there is absolute rest and silence-it lasts only for ten minutes, the rest of the time is taken up by travelling to that and travelling back again to the waking state. I suppose the ten minutes sleep can be called susupti in the Brahman or Brahmaloka, the rest is Svapna or passage through other worlds (planes or states of conscious existence). It is these ten minutes that restore the energies of the being, and without it sleep is not refreshing.

• According to the mothers experience and knowledge one passes from waking through a succession of states of sleep consciousness which are in fact an entry and passage into so many worlds and arrives at a pure sachchidananda state of complete rest, light and silence, after words on retraces ones way till one reaches the waking physical state. It is this Sachchidananda period that gives sleep all its restorative value. These two accounts, the scientific and the occult-spiritual, are practically identical with each other. But the former is only a recent discovery of what the occult-spiritual knew long ago.

People’s idea about sleep:

People ideas of sound sleep are absolutely erroneous. What they call sound sleep is merely a plunge of the outer consciousness into a complete subconscious. They call that a dreamless sleep; if it is only a state in which the surface sleep consciousness which is a subtle prolongation of the outer still left active in sleep itself is unable to record the dreams and transmit them to the physical mind. As a matter of fact the whole sleep is full of dreams. It is only during the brief time in which one is in the Brahmaloka that the dreams cease.

Call the God before sleep:

The rule should be to call the GOD before sleeping, to concentration on him and try to feel the GOD’s protection around him and go with that into sleep. In the dream itself a habit of call the GOD when in difficulty or peril should be formed; many sadhaks do it. Not to allow the invasion, any invasion of any power or being, whether in dream, meditation or otherwise-no force except the Divine Force, means to reject it, never to give assent, whether through attention or through weakness.

So finally we understood, if we gain some knowledge about the sleep then it will be easy how to concentrate on sleep and easily we can adopt above technique to sleep faster when we can’t. 

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Common cause of heart attack in early age of 25-30 years

Common cause of heart attack in now a day’s biggest  threat to the medical world, but the main cause of heart attack is coronary artery diseases,before we discuss about the cause we see what the common symptom of heart attack are-

 Heart attack symptom:

• Chest Discomfort
• Nausea, Indigestion, Heartburn, or Stomach Pain
• Pain that Spreads to the Arm
• You Feel Dizzy or Lightheaded
• Throat or Jaw Pain
• You Get Exhausted Easily
• Sweating
• Irregular Heart Beat

What is a coronary artery disease?

Coronary artery disease is the narrowing or blockage of the coronary arteries, usually caused by atherosclerosis. Atherosclerosis (sometimes called "hardening" or "clogging" of the arteries) is the buildup of cholesterol and fatty deposits (called plaques) on the inner walls of the arteries. These plaques can restrict blood flow to the heart muscle by physically clogging the artery or by causing abnormal artery tone and function.

Without an adequate blood supply, the heart becomes starved of oxygen and the vital nutrients it needs to work properly. This can cause chest pain called angina. If blood supply to a portion of the heart muscle is cut off entirely, or if the energy demands of the heart become much greater than its blood supply, a heart attack (injury to the heart muscle) may occur.

Premature coronary artery diseases:

Premature Coronary artery disease (CAD) occurs at younger age in India but only a limited number of studies have evaluated risk factors and management status. This is a multi site observational registry to assess risk factors and treatment patterns in young patients presenting with acute coronary syndrome (ACS) and stable ischemic heart disease (IHD).

Methods

We recruited 997 young patients (men <55, women <65 y) presenting with ACS or stable IHD successively at 22 centers across India. Details of baseline risk factors and management status were obtained. Descriptive statistics are reported.

Conventional risk factors including family history continue to play a pivotal role in premature CAD in Indians. Women have more of metabolic risk factors, present at a later age and have non-ST elevation ACS more often. There is a need to focus on improving use of evidence-based drug therapies and interventions.

Risk Factor of Coronary artery diseases:

There are many risk factors for CAD and some can be controlled but not others. The risk factors that can be controlled (modifiable) are: High BP; high blood cholesterol levels; smoking; diabetes; overweight or obesity; lack of physical activity; unhealthy diet and stress. Those that cannot be controlled (conventional) are: Age (simply getting older increases risk); sex (men are generally at greater risk of coronary artery disease); family history; and race.

Hypertension:

"Hypertension is one of the major risk factors for coronary heart disease and cerebrovascular disease, such as stroke," say doctors from National Heart Center Singapore, a member of the Sing Health​ group. ​Hypertension usually occurs without any symptoms. ​​Hypertension, left untreated over the long term, can lead to damage of the heart and blood vessels leading to stroke or heart attack.

When your blood pressure is e​extremely high, headaches, dizziness or alterations in vision may be experienced. Marginally elevated blood pressure may normalize when you lose weight, exercise more and reduce salt intake. If these measures are not successful, then drug treatment may be needed. Once medication has started, it is essential to continue with the treatment, complemented by a healthy lifestyle.

Treatment of hypertension for most people is life-long. You should have your blood pressure checked at least once a year.

Read more: How to reduce hypertension naturally?

High Cholesterol:

As high blood cholesterol itself does not cause symptoms, many people may not be aware that their cholesterol level is high.

Therefore, it is important to check your cholesterol level regularly. If the level is high, it should be lowered to reduce your susceptibility to coronary heart disease. The desirable level of cholesterol depends on your pre-existing risk for coronary heart disease.

Diabetes and abnormal blood glucose levels:

Diabetes mellitus is a chronic illness. It is often associated with other cardiovascular risk factors, such as high blood pressure, increased total cholesterol and triglyceride levels, decreased HDL-cholesterol levels (“good” cholesterol) and obesity.

The basic treatment strategy is to maintain good control over the amount of glucose in your blood. Maintaining a healthy weight, a balanced diet and a regular exercise routine can prevent the onset of diabetes mellitus.

• At least 68% of people age 65 or older with diabetes die from some form of heart disease; and 16% die of stroke.
• Adults with diabetes are two to four times more likely to die from heart disease than adults without diabetes.
• The American Heart association considers diabetes to be one of the seven major controllable risk factors for CVD.

People with diabetes are 2 to 4 times more likely to develop coronary artery disease and stroke.

Read more: How to control diabetes naturally?

Menopause:

Many women before menopause seem to be partly protected from coronary heart disease, heart attack and stroke by natural estrogen.

A woman’s estrogen level is highest during her childbearing years and declines during menopause. If menopause is caused by surgery to remove the uterus and ovaries, the risk rises sharply.

Stress:

Your blood pressure goes up momentarily when you get angry, excited, frightened or when you are under stress.

If you experience constant stress over a prolonged period, you may be at a higher risk of developing high blood pressure, leading to a heart attack.

Smoking:

The Framing ham study showed that smokers were at increased risk of myocardial infarction (MI) or sudden death and that risk was associated to the number of cigarettes smoked each day

The harmful effects of smoking on the heart can be appreciated in the following statistics:

• Cigarette smoking approximately doubles the risk of morbidity and mortality from ischemic heart disease compared with a lifetime of not smoking, and the risk is related to the duration and amount of smoking.
• There is evidence that in patients with CHD, smoking cessation reduces the risk of all-cause mortality and nonfatal MI. Therefore, all patients with ischemic heart disease should be advised to stop smoking because it is a strong risk factor for a first MI and for fatal and nonfatal recurrences.
• The risk of morbidity and mortality associated with cigarette smoking falls immediately after stopping smoking, although it may be >20 years, if at all, before the risk associated with smoking is completely reversed.
• About 20% of patients will give up smoking after an acute MI with resultant 40% reduction in mortality rates and infarct recurrences.
• For smokers under the age of 50 years the risk of developing CHD is 10 times greater than for nonsmokers of the same age.
• Passive smoking also increases the risk of CHD.

Physical inactivity:

“Conductors on London's double-decker buses (up and down stairs 11 days a fortnight, 50 weeks a year, often for decades) experienced half or less the incidence of acute MI and “sudden death” ascribed to CHD in the sedentary bus drivers.”Thus, began Morris et al. in his landmark article in 1953 which appeared in The Lancet on the association of physical activity and coronary artery disease. Since then a number of epidemiological studies have confirmed the relationship. The relative risk of death from CHD for sedentary compared with active individuals is 1.9 (95% confidence interval). The recommendation of physical exercise has become an important element of preventative policies for the general population (in adults, elderly, and children).

Obesity:

People with excess body fat – especially around the waist – are more prone to

developing heart disease and stroke even if they have no other risk factors. Excess weight increases the strain on the heart, raises blood pressure, blood cholesterol and triglyceride levels, and lowers HDL. It is also associated with the development of diabetes mellitus.

Family history and environment play a part in determining obesity. Physical inactivity and a high fat diet also contribute to obesity.

As body fat increases when more food calories than required are consumed over a long period of time, weight control (fat loss) is possible by decreasing food intake together with increasing physical activity.

If we do not take care of our health from beginning then recently it will be seen more due to our sedentary and lazy life style, we need to take collective measure like awareness program to prevent the disease like heart attack in our early age of 25-30 years, which was uncommon before 20 years ago.

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Health benefits & imperfect usage of drinking water

Health benefits of drinking water should know everyone, because Simple drinking water can prevent many serious diseases and help live longer- 

But how to drink water in our daily life? is most important aspect we are neglecting unknowingly, but we all know” the alter name of water is life” we cannot live without water, but at the same time if we drink less water or drink more water both can cause many health trouble.

The function of water in our body:

• Our body constructed with more than 60% water
• Water helps to digest our eating food.
• It helps our cell for daily activity
• Rejuvenate and glowing our skin
• It release toxin from our body through urine, sweat etc
• It helps liver, kidney and lungs function
• It maintains body temperature.
• Maintain blood pressure
• Helps to reduce body weight
• It helps to carries oxygen to every parts of the body.

Guideline to drink water age wise:

For Baby:

if weight range 3 kg to 10 kg, then for each kg of baby weight 100 ml water is necessary, so if baby weight is 7 kg, then he/she should drink 700 ml water in a day.

For Children :

if weight range 11 kg to 20 kg, then children should drink 1000 ml+50 ml (above 10 kg weigh need to add 50 mm per kg), so if children weight is 16 kg, then he/she should drink 1000 ml + 50 x 6=1300 ml water in a day.

For Adolescent :

if weight more than 20 kg, then children should drink 1500 ml+20 ml (above 20 kg weigh need to add 20 ml per kg), so if children weight is 25 kg, then he/she should drink 1500 ml + 20 x 5=1600 ml water in a day.

For Adult man: 

3 liter water in a day is enough for an adult man, but it depends upon the weather and physical hardworking, but generally for hot weather 3.5 liter water is sufficient.

For Adult women:

2.2 liter water in a day is enough for an adult man, but it depends upon the weather and physical hardworking, but generally for hot weather 3.7 liter water is sufficient.

For Pregnant women:

For pregnant women 2.5 liter water should drink.

During breast feeding:

women who are engage breast feeding she must drink 3.2 liter water per day.

Health Benefits of Drinking water:

1. Weight Loss:

Your brain isn't the only part of your body to feel the positive impact of staying hydrated.

Water aides in the removal of fat by-products and also helps you feel fuller. Not only does this act as a natural appetite suppressant, but it can also improve your metabolism. 

You’ve probably heard the expression, “sweat it out.” Water consumption helps your body flush out waste through sweat and urination. This also prevents kidney stones and protects you from urinary tract infections.

Your body is able to detoxify through the use of its lungs, liver, and kidneys. But sometimes we give it more than it can handle (i.e. holiday eating marathons or a few too many drinks over the weekend).

2. Improve Complexion:

It's understandable that if your body is composed of 60% water, dehydration will harm your skin.

Your skin is an organ. And water is important for organ function. "If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and fla.

3.Boost Immunity:

Want to know the easiest way to stay healthy during the cold and flu season? Drink more water!

One of the most common overlooked benefits of drinking water is a healthy immune system. And drinking water has been directly related to a stronger immune system.

 Dry skin has less resilience and is more prone to wrinkling."

4. Prevent cramps and sprains:

It’s no secret that dehydration leads to cramping. But did you know that hydrated muscles are also less prone to sprains?

Water acts as a natural lubricant for your muscles and joints. Develop healthy hydration and you’ll be more flexible, less likely to experience sprained ankles, and less likely to be sore after that next killer workout.

5. Better Mood:

Just as a well-oiled engine runs at top performance, so your body will also work better when properly hydrated. And when your internal systems and organs are running better, you’re more likely to feel better about yourself. In turn, you’re more likely to be in a good mood!

6. It may help keep us alert.

If you’re going to need to concentrate for long periods of time, keep water handy to help you stay refreshed, hydrated, and focused: Dehydration can impair your attention span, memory, and motor skills.

7. It keeps things moving, digestion-wise.

Water helps us, you know; go by helping dissolve fats and soluble fiber. Drinking enough water prevents constipation and also reduces the burden on the kidneys and liver by helping to flush waste products.  “In the large intestine, water binds with fiber to increase the bulk of the stools, reduce transit time and make elimination easier. When you don't drink enough water and fluids, the colon pulls water from stools, increasing your risk of constipation.”

8. It regulates body temperature.

Water’s ability to release heat from the body when sweat evaporates from the surface of the skin greatly helps maintain an even body temperature

When drink limited water:

For heart patient if heart unable to pump appropriately he or she should drink maximum 1.5 liter water per day, it should decide after consultation with physician.

For kidney patient if kidney become smaller than usual size, then kidney cannot function with full potential then water should drink limited after consultation with concern doctor.

If sodium level reduces in our body then it means water lever increases, in this case water should drink limited amount.

Symptom of drinking excess water:

• Swelling of leg
• Swelling of eye’s below portion
• Weight gain
• Difficulties in breathing

Necessity to drink excess water:

• During vomiting
• During loose motion
• Excessive hot weather
• Excessive physical hardworking

Exact amount of drinking water can prevent certain vital diseases:

Obstructive nephropathy: 

If any one drink less water than usual then it make trouble in our kidney system as a result it form rash activation and in this problem sodium started hold the water in our body, for this reason urination frequency reduce and it trigger to form kidney stone and urinary infection and finally kidney efficiency become less.

Increase sodium level:

If we drink water below than necessity, then sodium level increases in our blood and as a result different type of neurological problem arise in our body.

• Head spinning
• Low vision
• Excessive weakness
• Body imbalance
• Ultimately if not treated soon then patient can goes to paralysis.

Cardiac arrhythmia:

Potassium and calcium are very important like sodium, due to drink of less amount of water this ions are imbalance in our body as a result person can fall in cardiac arrhythmia. In this case pulse rate goes up and down certain time.

Thrombotic stroke, heart attack:

If we do not drink water for a longer then our blood become thick it is called hyper viscosity state, in this condition blood can solidify in our brain and it increase the possibility of stroke and heart attack few times.

Low immunity:

Due to lack of inadequate drinking water person immunity power decrease and easily may attack may virus and bacterial infection.

Finally we all know "water is life", but excess and less drinking  water   both are not good for our health, as health benefits of water are enormous , similarly excess water sometime make trouble in our body, we need to recognize when and how much to drink water as per our health conditions.

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