HEALTHY LIVING

How To Get A Better Night’s Sleep

Published

9 months ago

March 9, 2024

How To Get A Better Night's Sleep | Fab.ng

Getting enough sleep is just as important for a healthy lifestyle as eating well and exercising regularly. In fact, we spend roughly a third of our entire lives asleep, highlighting how crucial sleep is for our overall health and well-being. Unfortunately, the recent heatwave plaguing Nigeria has made it difficult for many to catch a good night’s sleep.

While you might not be able to control the weather, there are definitely steps you can take to improve your sleep habits and encourage a more restful night.

The following tips offer simple yet effective strategies to help you achieve better sleep and wake up feeling refreshed.

1. Stick to a sleep schedule

Achieving a good night’s sleep is vital for a healthy lifestyle, along with maintaining a balanced diet and exercising regularly. Experts recommend adults aim for seven to nine hours of sleep each night, but for a safe and reliable sleep schedule, eight hours is a good target.

A well-rested body is key to feeling energised and active throughout the day. Make sure you prioritise getting eight hours of sleep each night to allow your body to fully recharge.

Here’s a tip to regulate your sleep cycle: try going to bed and waking up at the same time every day, even on weekends. Consistency helps your body establish a natural sleep-wake rhythm. If you find yourself struggling to fall asleep after 20 minutes of tossing and turning, get out of bed and engage in a calming activity like reading, listening to calming music, or listening to a podcast. This will signal to your body that it’s not quite sleep time yet.

Finally, if you know you won’t be able to get a full eight hours of sleep at night due to unforeseen circumstances, try to catch up on some rest during the day with a short nap. Remember, napping for too long can disrupt your nighttime sleep, so keep it short and sweet.

2. Pay attention to what you eat and drink before bed

Pay attention to your bedtime snacks and drinks. Don’t hit the hay with an empty stomach, but avoid heavy meals within a couple of hours of bedtime. Opt for a lighter option if you feel hungry in the evening.

Skip the stimulants before bed. Nicotine, caffeine, and alcohol might seem tempting in the evening, but they can wreak havoc on your sleep. Nicotine and caffeine are stimulants, and their effects can linger for hours, making it difficult to fall asleep and stay asleep.

Even though alcohol might lull you into sleep initially, it disrupts your sleep cycle later in the night, leading to fragmented sleep and leaving you feeling tired in the morning.

3. Give yourself a room worthy of sleeping

Your bedroom environment plays a big role in getting a good night’s sleep. Aim for a cool, dark, and quiet space. Light exposure in the evenings can make it harder to fall asleep, so consider using room-darkening shades or an eye mask to block out any light.

Similarly, the blue light emitted from electronic devices like phones and laptops can disrupt your sleep cycle. Avoid using these screens for at least an hour before bedtime.

If noise is a concern, earplugs can help muffle distracting sounds. To cool down the room, you can use a fan or air conditioner (depending on the climate). The key is to create a comfortable and relaxing atmosphere that helps you drift off to sleep easily.

4. Limit long daytime naps

Long naps during the day can make it harder to fall asleep at night. To avoid disrupting your nighttime sleep, limit naps to a maximum of one hour. Ideally, try to schedule naps for earlier in the day. This is why most parents avoid letting their kids sleep around 6-7 pm; they know it will affect their nighttime rest.

If you work night shifts and need to nap late in the day to catch up on sleep, that’s perfectly understandable. However, try to adjust your schedule whenever possible to avoid napping too close to bedtime.

Regular physical activity is fantastic for your overall health and well-being, and it can even improve your sleep quality. However, avoid strenuous exercise too close to bedtime, as it can energise you and make it harder to fall asleep.

5. Avoid overthinking before bedtime

A relaxed mind is key to a good night’s sleep. If worries and anxieties are swirling around in your head, it can be difficult to drift off. Here are some tips to help you clear your mind and prepare for sleep:

Unburden your mind: Take a few minutes before bed to jot down any worries or concerns that are on your mind. Putting them on paper can help you let go of them for the night, knowing you can address them tomorrow.
Embrace relaxation techniques: Consider incorporating stress management practices like meditation, yoga, or light exercise into your evening routine. These activities can help calm your mind and body, preparing you for sleep.
Find your calm zone: Soothing music or calming podcasts can also be helpful tools for quieting your mind and promoting relaxation before bed.
Don’t bottle it up: If you find yourself lying in bed dwelling on worries, it’s best to address them. Get out of bed, jot down your thoughts, or try a relaxation technique. Going to sleep with a racing mind will only make it harder to fall asleep.

6. Contact your healthcare provider

Even if you follow all these tips for a good night’s sleep, there might still be times when you struggle to fall asleep or stay asleep consistently. If this becomes a regular problem, it’s important to talk to your doctor.

They can help identify any underlying medical conditions that might be affecting your sleep and recommend the best course of treatment to finally get you the restful sleep you deserve.

For more articles like this, visit here.

Related Topics:Night Sleep Night's Sleep Sleep

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HEALTHY LIVING

5 Health Problems That Can Develop From Crying

Published

5 days ago

November 16, 2024

Adaeze Okechi

Health Problems Caused By Crying | fab.ng

Crying acts as a natural way to release emotions and can help relieve stress in difficult moments. However, health problems can arise and they can be caused by crying too often or too intensely.

Health problems caused by crying can arise, especially when linked to extreme emotions like grief, anxiety, or prolonged sadness. For instance, frequent crying may result in headaches, swollen eyes, or even chest discomfort due to increased stress.

Moreover, health problems caused by crying can include shortness of breath or heart palpitations, especially if crying episodes are intense. Individuals who cry excessively might also experience exacerbation of mental health conditions like depression.

Understanding these health problems caused by crying is crucial, as it helps people take the necessary steps to manage their emotional health effectively.

1. Headaches and Migraines

One of the most common physical effects of crying is a headache. The act of crying can cause muscle tension in the neck, shoulders, and scalp, leading to headaches or even migraines.

When you cry, your body releases a surge of stress hormones like cortisol, which can cause blood vessels in the brain to expand and trigger pain.

Frequent crying, especially if it’s intense, can worsen this pain, leaving you feeling drained and exhausted afterwards. For people already prone to migraines, crying can act as a trigger, making these episodes more frequent.

2. Puffy and Swollen Eyes

Crying often leads to swollen, red, and puffy eyes. This happens because tears contain salt, which can irritate the sensitive tissues around the eyes.

Additionally, the increased blood flow to the area during intense crying can cause fluid to accumulate, leading to puffiness.

If someone cries frequently, this can become more than just a temporary cosmetic issue—it can cause persistent irritation and swelling, particularly if they rub their eyes often during crying episodes.

3. Difficulty Breathing and Hyperventilation

During an intense crying spell, some people might experience shortness of breath or even hyperventilation. This occurs because crying affects your breathing pattern, causing rapid, shallow breaths.

When you hyperventilate, you expel too much carbon dioxide, which can lead to dizziness, light-headedness, or even fainting. For those with pre-existing respiratory conditions like asthma, crying episodes can exacerbate symptoms, making it harder to catch their breath.

4. Chest Pain and Heart Palpitations

Strong emotions, especially those tied to crying, can put a significant strain on your cardiovascular system. Crying intensely can lead to chest tightness and palpitations because it activates the body’s stress response.

The surge of adrenaline and other stress hormones can make your heart rate increase, which can feel like a racing heart or chest discomfort.

While occasional crying-induced chest pain may not be harmful, if it occurs frequently, it could indicate deeper emotional or cardiovascular issues that may require medical attention.

5. Exacerbation of Mental Health Conditions

While crying can sometimes be a healthy emotional release, crying excessively might indicate deeper mental health concerns like anxiety or depression.

Chronic crying can worsen feelings of hopelessness or sadness, creating a cycle that affects mental well-being. According to research, while some people may feel relief after crying, others may not, especially if they are already struggling with depression.

This emotional toll can manifest physically, causing fatigue, body aches, and a weakened immune system due to prolonged stress.

Coping Strategies for Managing Excessive Crying

If you find yourself crying frequently, there are ways to manage it. Mindful breathing techniques, physical exercise, and speaking to a mental health professional can help reduce the frequency of emotional outbursts.

It’s also essential to recognize that crying may be a sign of underlying health conditions, particularly if it begins to interfere with your daily life.

While crying is a normal and often healthy emotional release, understanding its physical and emotional effects can help you manage your well-being more effectively. If crying episodes become overwhelming, consider seeking support from healthcare professionals.

Visit here for more health articles.

HEALTHY LIVING

12 Daily Habits That Cause Mouth Odour Even After Brushing

Published

3 weeks ago

November 2, 2024

Adaeze Okechi

Habits That Cause Mouth Odour Even After Brushing | fab.ng

Bad breath can be frustrating, especially if it lingers even after brushing. Certain habits that cause mouth odour even after brushing are often overlooked but can significantly impact oral health.

For example, skipping flossing allows food particles and bacteria to build up between teeth, leading to unpleasant odours.

Additionally, dehydration causes a dry mouth, reducing saliva production, which typically helps wash away odour-causing bacteria.

Consuming strong-smelling foods like garlic and onions can also lead to mouth odour, even after brushing, as these scents linger and are absorbed into the bloodstream.

Smoking or using tobacco is another major contributor, coating the mouth with lingering smells that brushing alone can’t remove.

Regularly addressing these habits that cause mouth odour even after brushing can improve breath freshness and overall oral health.

Proper hydration, a full oral hygiene routine, and avoiding certain foods can make all the difference.

Poor Oral Hygiene:

1. Neglecting Tongue Cleaning: The tongue harbours bacteria, which can cause significant bad breath. Using a tongue scraper daily can effectively remove these bacteria and freshen your breath.

2. Skipping Flossing: Flossing removes food particles and plaque from between your teeth, areas that your toothbrush can’t reach. These trapped particles can lead to bacterial growth and bad breath.

3. Relying Solely on Mouthwash: While mouthwash can temporarily mask bad breath, it doesn’t address the underlying issue. Brushing your teeth twice a day with fluoride toothpaste is essential for removing plaque and bacteria.

4. Dehydration: Saliva helps wash away food particles and bacteria, keeping your mouth fresh. Drinking plenty of water throughout the day can help maintain adequate saliva production.

Underlying Health Conditions:

5. Dry Mouth: Dry mouth, or xerostomia, can lead to bad breath as saliva helps to wash away bacteria. Certain medications, medical conditions, and habits like mouth breathing can contribute to dry mouth.

6. Gum Disease: Gum disease, characterized by inflammation and infection of the gums, can cause persistent bad breath. Regular dental check-ups and proper oral hygiene are crucial for preventing gum disease.

7. Sinus Infections: Sinus infections can lead to postnasal drip, which can cause bad breath. Treatment of underlying sinus infections is essential for improving breath odour.

8. Gastrointestinal Issues: Certain digestive disorders, such as acid reflux and irritable bowel syndrome, can cause bad breath. Treating these underlying conditions can help alleviate bad breath.

Lifestyle Factors:

9. Diet: Consuming strong-smelling foods like garlic, onions, and spicy foods can contribute to temporary bad breath. Additionally, a diet high in sugar can feed bacteria, leading to increased bad breath.

10. Smoking and Tobacco Use: Smoking and tobacco use can significantly worsen bad breath. These habits can irritate the mouth and throat, leading to dry mouth and increased bacterial growth.

11. Certain Medications: Some medications can cause dry mouth as a side effect, contributing to bad breath. Consult with your doctor to discuss potential alternatives or strategies to manage dry mouth.

12. Stress and Anxiety: Stress and anxiety can lead to increased saliva production, which can sometimes cause bad breath. Practising relaxation techniques and stress management strategies can help alleviate this issue.

To maintain fresh breath, it’s essential to practice good oral hygiene, stay hydrated, and address any underlying health conditions. Regular dental check-ups are also crucial for identifying and treating potential causes of bad breath.

Here are some additional tips for maintaining fresh breath:

Avoid excessive alcohol consumption: Alcohol can dehydrate the mouth and contribute to bad breath.
Limit sugary drinks: Sugary drinks can feed bacteria, leading to increased bad breath.
Chew sugar-free gum: Chewing sugar-free gum can stimulate saliva production and help to wash away food particles and bacteria.
Use a mouthwash with antibacterial properties: A mouthwash with antibacterial properties can help kill bacteria and freshen your breath.
Consider using a dental rinse: A dental rinse can help remove plaque and bacteria from hard-to-reach areas of the mouth.

If you are concerned about bad breath, it is important to see your dentist or doctor to rule out any underlying medical conditions.

Get more health tips here.

HEALTHY LIVING

Do Bras Really Keep Breasts From Sagging? Check This Out!

Published

4 weeks ago

October 26, 2024

Adaeze Okechi

Do Bras Keep Breasts From Sagging? | fab.ng

One common insecurity many women face is having saggy breasts. This often leads to the question: Do bras keep breasts from sagging? Many turn to bras, especially tight or constricting ones, in hopes that they can prevent or reverse sagging. This has sparked widespread curiosity about whether bras can truly offer such support.

Over the years, different speculations have emerged about the effectiveness of bras in keeping breasts firm. People frequently ask, do bras keep breasts from sagging, and if so, to what extent? Some believe bras can prevent sagging, while others argue that they have little impact.

In this article, we’ll explore the truth behind these claims and provide a clear understanding of the role bras may or may not play in preventing saggy breasts.

Why do breasts sag?

Breast sagging, also known as breast ptosis, is influenced by a variety of factors. These include genetics, age, breast size, pregnancy, breastfeeding, weight fluctuations, and even the constant pull of gravity over time. Each of these elements plays a role in how the breasts change shape and firmness.

Breasts are composed of dense glandular tissue and Cooper’s ligaments, which are connective tissues that help attach the breasts to the chest wall. The firmness and shape of the breasts largely depend on the strength and elasticity of these ligaments.

As women age, the body undergoes natural changes, one of which involves glandular tissue gradually being replaced by fat. This shift, combined with the stretching of the suspensory ligaments, can lead to sagging over time.

This brings up the popular question again: Do bras keep breasts from sagging? Some believe that wearing a bra offers support that could counteract these changes, but the science is not definitive.

Since internal tissue changes are the primary cause of sagging, it’s essential to recognize the limits of what bras can achieve in maintaining long-term breast firmness. While bras offer external support, they cannot prevent the natural changes that occur within the breast tissue over time.

Understanding the natural anatomy and the external factors that contribute to sagging helps clarify whether or not bras can effectively prevent this condition. So, do bras keep breasts from sagging? We’ll explore this question further in light of what really happens inside the breast tissue.

Does wearing bras keep breasts from sagging?

Wearing a bra actively helps prevent long-term sagging, particularly for women with C-cup sizes and above. The additional support that bras provide can reduce strain on the breast tissues, which may help in maintaining a firmer appearance over time.

Going braless consistently, however, can eventually lead to sagging due to the stretching of Cooper’s ligaments. These ligaments, which hold up the breasts, can be influenced by regular bra usage, making bras an important factor in supporting breast tissue.

Joanna Wakefield-Scurr, who heads a research group on breast health, pointed out that bras may aid in maintaining the breast’s shape by lifting it, rather than causing it to sag. Her research suggests that ‘bras keep breasts from sagging’ is a valid statement, especially when considering the benefits of added support.

Much like how restrictive clothing such as corsets or certain types of shoes can alter the body’s anatomy, bras can influence the long-term appearance of the breasts by providing necessary support.

Additionally, evidence from populations where women have never worn bras shows that their breasts often sag and elongate. This observation suggests that insufficient support for the breast’s skin tissues can lead to stretching. Further, it reinforces the idea behind the ‘Do bras keep breasts from sagging’ question.

Other Benefits of Wearing Bras

For women who lead active lifestyles, such as walking, hiking, or working out, wearing a compression-fit sports bra plays a crucial role in maintaining good posture and preventing back strain. Without this essential support, the repetitive motion and impact can negatively affect the spine and muscles.

Wearing a bra also provides relief from physical discomfort for women with larger breasts, who often experience neck and back stiffness due to the added weight. A well-fitted, supportive bra can alleviate this strain. Also, it can offer better comfort throughout the day.

Additionally, supportive bras are important for maintaining breast health. However, bras must fit properly; overly tight bras can cause circulation issues and even lead to cardiovascular problems if worn regularly.

While bras provide many benefits, it’s important to remember that, over time, nature will take its course, and breasts will naturally sag regardless of their shape or size.

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