Five Tips to Help Maintain Naps in the Summer — Healthy Child Sleep All Year Round

Five Tips to Help Maintain Naps in the Summer — Healthy Child Sleep All Year Round

Source(google.com.pk)

Summertime is exciting. We get to go on adventures, barbecue, swim, and eat popsicles. It’s easy to get off schedule in the summer and while that is part of what makes it such an exciting season, it can also lead to exhausted children. If you happen to notice that your children are a little out of sorts, especially in the late afternoon, consider their nap schedule. Are they getting a nap at the correct time of day? Most children who nap need it to begin around 1 pm. If your child is no longer taking a nap, are you providing him with some quiet time in the afternoon for reading stories or rest? A quality nap or a bit of time to recharge peacefully can help ward off late afternoon monster tantrums.

Here in Austin, it can reach over 100 degrees, so we take advantage of indoor activities later in the day since it’s too hot to go outside. Even though we try to avoid extreme heat, my kids still get tired. Amidst all the summer fun and excitement, it’s important to maintain naps to keep kids from becoming overtired, which can lead to unhealthy sleep and behavioral issues.

Here are five summer child nap tips:

1. If your child does not have the opportunity for a nap or quiet time for whatever reason, parents can always resort to an early bedtime to help keep their children well-rested. Many people believe that going to bed early will just cause their child to rise earlier, but in fact, this is not true at all. Sleep begets sleep. An earlier bedtime has been proven to help children sleep longer (and better). This is also true for adults!

2. Watch for your child’s sleepy cues; some common ones are quieting down, becoming fussy, gazing off, rubbing ears and eyes, not interested in toys or playing, and yawning. Once you start seeing these cues, make sure to get your baby or toddler down for a nap.

3. Consistency is key! Stick to a consistent daily sleep schedule with eating and nap times — even bed time too. When on vacation, try to stick to the normal schedule or we will add to your child’s sleep debt. A well-rested child will be better able to enjoy daytime activities if things do get off schedule from time to time.

4. Create a soothing routine before naps. This will help your child wind down and relax. Reading books and singing short songs are some good ways to begin a naptime routine. Shutting off TV and other electronic screens leading up to naptime will help your child fall asleep easier.

5. While the temptation may be to keep your kids up until it gets dark outside, it may not be what’s best for them biologically. I’m not saying that you shouldn’t have fun this summer. Have a great time! Try to remember how important a routine and sleep is to your child. Chances are, you will have an even better summer if you do!












 According to the Centers for Disease Control & Prevention (CDC) and the National Sleep Foundation recommends that adults get between 7 - 9 hours of sleep each night. Studies have shown that getting consistent sleep each night can regulate mood and is related to learning and memory functions. It may also be a critical factor in overall health, weight and energy level.

Sleep Tips

    Maintain a regular bed and wake time schedule. Even on weekends!
    Make sure your sleep environment helps you get the rest that you need: cool, quiet, dark, comfortable and free of interruptions.
    Use your bed only for sleep and sex. Studying or watching TV should be taken out of your sleep environment.
    Exercise regularly. Try and finish your exercise at least 3 hours before bedtime.
    Avoid caffeine close to bedtime.

Napping Tips
A short nap can magically turn your Z's into A's

Did you know that taking a 20-30 minute nap could improve your academic performance? Follow the tips below and you will be on your way to success!

    Limit your nap to 20-30 minutes. This will boost your alertness, productivity and concentration.
    Set an alarm to wake you up in 20-30 minutes.
    Nap in the late morning or early afternoon. If you nap late in the day you may disrupt your nighttime sleep.
    Minimize sleep distractions with a dark and quiet place to nap. Use an eyeshade and earplugs.

Tips To Lose Weight Before Wedding

Tips To Lose Weight Before Wedding

Source(google.com.pk)

Tips to lose weight before the wedding

When will your wedding date, you schedule your wedding? Do you want to check out some of kilograms of weight before your wedding? Are you looking for a wedding dress and your weight stands between you and buy it because of your body.
Do not be upset solution is through diet before the wedding in advance to reduce from 8 to 10 kilos, provided that a balanced diet of nutrients you do not even become tired.

Tips to lose weight before the wedding

To lose weight before the wedding, the preferred is to begin at least two months earlier, and so that lose of weight without feel upset as a result of the impending wedding and his lack of willingness.

Reducing the amount of food is a primary success factor to lose weight before the wedding, constant and minimum amount of eating will help you lose weight.


Starches of more foods that cause weight gain, try as far as possible away from the bread and starches, and you will find a big difference in weight.

There incendiary fat foods help in weight loss, such as cabbage soup, Try to be addressed during the period before the wedding.

To healthy loss of weight before the wedding in advance is advised that avoid fries and oils because it is one of the key factors for weight gain.

Bananas and eggs from foods that increase weight, particularly in the buttocks area, try as much as possible to stay away from these foods before the Pre-wedding if you are looking for to your weight loss overload.

Try simple exercises on a daily basis, even for half an hour a day, this means one of the best ways to lose weight. And preferably that the private consult a doctor before you follow any diet to lose weight, all state matching, so it is advisable that are referenced to the doctor.

Tips to lose weight before the wedding in urdu

Weight Loss After Pregnancy

Weight Loss After Pregnancy

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What is the best healthy ways to lose excess weight after childbirth without affecting the health of the mother or the amount of milk in infancy? There are many weight loss tips and dietary rules for weight loss after pregnancy and working on weight loss syndrome in pregnancy, and those weight loss tips can be summarized in 7 important weight loss tips after pregnancy, such as.

Weight loss after pregnancy

1.  You should not rush to lose excess weight immediately after birth, but must take into account that the body needs to recover first. Knowing that at the stage of pregnancy are often earned by Ms. between 12 to 18 kilograms of additional, lose them about 8 kilograms immediately after birth while the rest setting calls for nearly 8 months an average weight loss of between half a kilo to a kilo per week.

2.  The bad advice and inherited between generations, can eat mother so much that can produce milk profusely, and this is not true at all, so you should eat a healthy diet during the nursing period, as the body at this stage needs to foods with nutritional values high secretion of milk with science that eating foods that are high in calories does not affect milk production.


3.  Jogging, even for a few periods during the day, even for short distances within the park or place a large trade, the idea to continue life as normal and walked wander and take exercise makes a much better mood.

4.  The advantages of breastfeeding, it burns the equivalent of 500 calories per day, Mrs nursing women need to eat food that contains 2,000 calories for milk production in the breast, and here we must note that any meal taken by the mother hit the child infant through breastfeeding, so it is advisable to avoid eating junk foods and fatty in the lactation period.

5.  Prefers to go to gyms after birth, with the need to tell the coach that the lady in the post pregnancy even choose to exercise appropriate to the nature of the body in that period, but it is recommended to breastfeed the baby before exercise, where studies have shown that the baby suckles a little if infants after exercise Mother sport.

6.  Drink plenty of water, and signs that indicate the need for the body of water from the lack of it, is the color of urine If the yellow bright, The body’s need to drink additional quantity of water, as advised by reducing drinking juice sweetened and that contain a lot of calories.

7.  We come here to the most important point, a bed and breakfast which is one of the most important meals ever at the stage of weight loss after pregnancy, they limit the intake of unhealthy foods the rest of the day if properly selected, and avoid eating more food other than basic meals during the day.

10 Healthy Sleeping Tips

10 Healthy Sleeping Tips

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1.   Restful sleep is the foundation for health. Those who sleep too little, you risk not only concentration, but also cardiovascular disease, depression and other ailments. Tips on how to find a healthy sleep, we have listed for you.

2.   The bedroom should not be heated. It is best to sleep in a cool room. It should penetrate as little light as possible into the room. Also necessary for fast asleep, resting is in the bedroom.

3.   The mattress should be comfortable and cozy. Head and back must always be adequately supported. Good sleep starts right when buying mattresses.

4.   Body and mind are also creatures of habit. Therefore, one should refrain from feeding or in the bedroom to watch TV. Body and mind need to know Here is asleep!

5.   Everyone has his own rhythm. Find it out and sleep at regular times. Even on the weekends, you should follow the times, if possible.

6.  Rituals are part of everyday life. The same goes for the go to bed. Maintain So rituals that signal the body that bed rest is imminent. They may include bathing, meditate, read or drink tea.


7.   His sports units should not lay too late in the evening. Power robbery Ender Sport should not be placed in the last four hours before going to bed. Relaxing walks are okay though.

8.   Alcohol, smoking, coffee and heavy food all of which can make falling asleep difficult and also ensures a restless sleep. In the hours before bedtime so you should give it up. After 20 clock should be your only light snack

9.  Who wants to go to bed early, should hold after 15 clock no longer nap. Otherwise the “master bedroom” out of joint advised he working day is one band often even after work on my mind One ponders problems. This can interfere with sleep. So you should turn off stressful thoughts. Maybe it works the diary trick. Simply write down the thoughts and so “tick” in the head.

10.   Who is after 20 minutes still not come to rest and sleep can not permanently, should rise again. The best way to read in peace for a few minutes, drinking a tea or hear soft music. Under no circumstances should you work. Bright light is also taboo. This signals the brain that now the wax begins.

Healthy Sleeping Tips In Urdu

Sleeping Tips

Sleeping Tips

Source(google.com.pk)

We spend around a 3rd of our lives sleeping. We need sleep to recover and regenerate. But about a third of all young and adults suffers from insomnia and with dire consequences. In addition to fatigue, irritability, and poor performance can also come to attention and concentration of defects which affect For Example the road dangerous. There is also the danger that we will literally burn out in the long run, because without a good night‘s sleep, we can not effectively recharge the body’s batteries. We have here for you to know and put together some practical sleeping tips to help you sleep better in the future. So by reading here sleeping tips and serious sleeping disorders and sleeping tips and disorders in Urdu you can better know about the sleeping problems and can get healthy and restful sleep.

Sleeping tips

1.  The thing with the night and morning people is not a myth, but here we differ actually. The one is easily in the morning, but falls to bed early in the evening just when others are only really fit. Here it is recommended to familiarize yourself with your own needs and to create himself as a day routine, in which the work and needs to be organized according to the high and low phases. Even if that is not always 100% is possible, so you can already do with much smaller measures for themselves.

2.  Whether you want to go early or late to bed it is crucial that you do not constantly change your usual sleep pattern. Above all, the weekend is a time when most of us stay up abruptly and sleep longer. So you mess your sleep schedule and risk, at a much less than usual to recover. It is less problematic sleep off longer than stay up too long. Catch sleep is very relaxing for many, but you should also not exaggerate the turn.


3.  Basically, less the length of sleep is crucial, but rather the quality. Some people are making life difficult by having the feeling to be sure to sleep 7 hours. But he is awake after 5 hours. Do not worry if you get some sleep so long as you do recover well, everything is fine.

4.  How restful is your sleep, mainly because you can tell if you feel well rested in the morning and ready for the day. That must not be the same after getting the case, because most of us need a little time to get going in the morning. But basically you should be well rested and strengthened for the day’s work after a night feel.

5.  If you can sleep poorly, often lie awake at night and wake in the morning whacked and have the feeling that you would have to basically put immediately to bed, you sleep is not as restful as it should be.

SLEEPING DISORDERS

Serious sleep disorders occur when.
1.  Either less than 4 hours or more than 14 hours a day sleeping,
2.  Your sleep is disrupted for more than 4 weeks.
3.  You need more than 30 minutes to fall asleep, etc.

The sleeping tips that are provided are intended to help you make a better and staying asleep. If you still continue to suffer from falling asleep or sleeping disorders, we recommend that you consult a good doctor or medical practitioner and to go with him to the bottom of the problem holistically.

Sleeping tips in Urdu

Healthy Sleeping Tips

Healthy Sleeping Tips

Source(google.com.pk)

Whether long sleepers, early or Power napper Our quality of life depends very much on our sleep. A few sleeping tips to make the morning (or later) is better to get out of bed.

We have written several times about sleeping, better sleeping tips, good night healthy sleeping tips. This however is in any case an ordeal if you have previously slept badly. Therefore, here are some tips for better sleep and healthy good night sleeping.

Healthy Sleeping Tips

1.   Sleeping will we be disturbed by noise during sleep, we switch to a lighter stage of sleep, or even waking up. While sleeping we feel about noise from 50 decibels to be annoying. In comparison, a busy road brings it to 70 to 80 decibels. In the apartment or the house should select the most peaceful place as one bedroom therefore.

2.   Our body temperature begins to decline in the late evening and reached about three clock at night its minimum. You can sleep in a warm room to the body cools down insufficiently. Is it too cold, the body bends by heating before. In both cases, we do not reach the optimal sleeping temperature. At the beginning of the night it should be pleasant to the ceiling. It doesn’t freeze, do not perspire. This is about at a room temperature of 15 to 18 degrees Celsius of the case.

3.   Humidity should be between 45 and 55 percent. Excessively dry air can obstruct breathing. In summer, therefore the best sleeping with the window open (if the ambient noise permitting). In the winter brings the cold air humidity in the room. Here you can alternatively ventilate before sleeping and then close the window.


4.   Who can disturb the sleep easily, quickly wakes up when the partner turns to the other side. Here we recommend a large bed with two slats. Noisy breathing, snoring or teeth grinding can be more troublemakers who caused the partners. In hopeless cases should be given over a longer period the good sleep priority and stayed in separate rooms.

5.   Often, more attention when setting up the rooms where we spend the day as the bedroom. We keep ourselves in any area so long. A peaceful environment and a matching bed and a suitable mattress are important for a good sleep.

6.   On coffee or the like should be avoided in the evening. Other drinks soothe it. The classic example is the milk with a little honey. When alcohol often leads to a false conclusion. He relaxed, you sleep better one. Overall, however, the sleep is worse.

7.   In some respects, nicotine acts similar to caffeine. It stimulates and thus interferes especially sensitive to sleep at the beginning of the night. Associated with alcohol the effect is even more pronounced.

EXTRA AND USEFUL TIPS

If you want to improve his sleep, you have to experiment a bit. The best documented is his approach in writing. So you can better understand what has brought the desired effect.

People are different this is especially true for sleep. Therefore need not have any recommendations for every valid. With the changes presented here can optimize his sleep sure who but over a longer period of time has greater sleep problems, should discuss this with a specialist.

Weight Loss Tips

Weight Loss Tips

Source(google.com.pk)

Best fat burner

The Fat Burner Diet pursues the idea that certain foods burn the fat of the body positively affect and reduce weight without exercising or reducing caloric intake is possible.
Fat burners are substances that can stimulate the body’s burning of fat and help in weight loss. From the body some Fat burner as somatotropin itself and glucagon are produced, other such as L-carnitine, vitamin C, magnesium and caffeine are found in foods. There are also various artificial fat burners, which are taken from synthetic and natural substances in liquid, powder or in tablets form for food. Especially in the area to reduce the weight and body building, they are used as a support. By many nutritionists and physicians are directly intended effect of fat burners is doubted.

Burn fat with carnitines

A hot tip is to burn fat carnitine, substance transports fatty acids to the muscle cells, where the combustion takes place. More Carnitine accelerates fat loss and improved transportation. Scientists have found that the body itself produces carnitine, an excess is simply excreted by the kidneys. Carnitine is recommended as a supplement to achieve a better turnover of fatty acids. The metabolism in obesity is generally adjusted to the physical performance.


FAT BURNING WITH COFFEE

The fat pad may also be affected by caffeine. The energy consumption is boosted and the cycle is gaining momentum, making the fat cells melt. This is easily perceived correctly but only when large quantities here, it can also be sweating, nervousness tremors and sleep disturbances.

FAT BURNING WITH THYROID HORMONES

The hormones act on the circulatory system and the heart, they lead to increased blood pressure, increased heart beating rate and a dilatation of the vessels. You increase sales and thus appear on the binding, sugar and fat metabolism. The activity of the sebaceous and sweat glands of the skin and the activity of the intestinal motility and increased the hormones in the nervous system lead to an increased excitability of the cell. By the action of the basal metabolic rate of the body and its energy consumption increases, this results in a rise in body temperature.

Fat burning with synephrine

Synephrine is found in bitter orange and is an alkaloid. Chemically and pharmacological related to ephedrine, synephrine is. This bitter orange extract is used as a dietary supplement and this should help with fat burning. The Synephrine is also used as ergogenic and metabolic stimulant use.