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Tips

Tips For Good Sleep

Getting a good night’s sleep can be easier than you think, if you just keep in mind some of these helpful tips. Remember, sleep is supposed to be relaxing. Good daily sleep helps to renew your body every night.

Do not make sleep a competition or skimp for too long (longer than a few days) on getting a good night’s sleep of at least 7 to 8 hours per day. Everybody has trouble sleeping from time to time, so don’t worry if you’re having a stretch of having trouble sleeping. Try these tips to help return to a restful, natural sleep.

1. Set a schedule and keep a regular sleep schedule.

Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening. Do not nap within 8 hours of bedtime.

2. Exercise.

Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed. Do not exercise within two hours of bedtime.

3. Avoid caffeine, nicotine, and alcohol.

Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep. Avoid all of these things at least 6 to 8 hours before sleeping if you want a good night’s sleep. Also, try to avoid eating any kind of large meal within two hours of bedtime.

4. Have a relaxing bedtime ritual.

A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

5. Sleep until sunlight.

If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep..

Tips For Addiction

  1. Speak to the person and slowly convince him/her not to take drugs or any other substance which is creating this condition.
  2. Don’t preach but let them know the side effects of taking drugs or engaging in a substance/activity.
  3. Support them fully to leave this addiction completely. It all depends on the will power of the person.
  4. Become their supporter rather than critic.
  5. Avoid cursing, blaming or shouting to that person.
  6. Avoid giving stress to him.
  7. Instead become a friend to them. And help them in every step.
  8. When the person is willing to get rid of addiction, consult your psychiatrist.

Tips for ADHD Child

1. REWARDS AND CONSEQUENCIES REWARDS

Reward your child with privileges, praise, or activities, rather than with food or toys.

Change rewards frequently. Kids with ADD/ADHD get bored if the reward is always the same.

Make a chart with points or stars awarded for good behavior, so yourchild has a visual reminder of his or her successes.

Immediate rewards work better than the promise of a future reward, but small rewards leading to a big one can also work.

Always follow through with a reward.

2.ADEQUET SLEEP

Insufficient sleep can make anyone less attentive, but it can be highly detrimental for children with attention deficit disorder. Kids with ADD/ADHD need at least as much sleep as their unaffected peers, but tend not to get what they need. Their attention problems can lead to overstimulation and trouble falling asleep. A consistent, early bedtime is the most helpful strategy to combat this problem, but it may not completely solve it.

Help your child get better rest by trying out one or more of the following strategies

  1. Decrease television time and increase your child's activities and exercise levels during the day.
  2. Eliminate caffeine from your child’s diet. Cola drinks and chocolate have significant caffeine.
  3. Create a buffer time to lower down the activity level for an hour or so before bedtime. Find quieter activities such as coloring, reading or playing quietly.
  4. Spend ten minutes cuddling with your child. This will build a sense of love and security as well as provide a time to calm down.
  5. Use lavender or other aromas in your child's room. The scent may help to calm your child.

Tips For Sex Life

  1. Regular physical exercise
  2. Proper rest & sleep
  3. Nutritious & balanced food
  4. Regular medical check ups to rule out medical diseases
  5. Strict avoidance of alcohol or drug abuse
  6. Strict avoidance of smoking
  7. Yoga & meditation
  8. Spending quality time with partner

Tips For Bipolar Disorder

Living with a person who has bipolar disorder can cause stress and tension in the family. On top of the challenge of dealing with symptoms and their consequences, family members often struggle with feelings of guilt, fear, anger, and helplessness. Ultimately, the strain can cause serious relationship problems. But families can successfully deal with bipolar disorder if they learn to accept the illness and its difficulties.

Accepting bipolar disorder involves acknowledging that things may never again be “normal.” Treatment can make a huge difference for your loved one, but it may not take care of all symptoms or impairments. To avoid disappointment and resentments, it’s important to have realistic expectations. Expecting too much of your family member is a recipe for failure. On the other hand, expecting too little can also hinder recovery, so try to find a balance between encouraging independence and providing support.

Aside from offering emotional support, the best way to help someone with bipolar disorder is by encouraging and supporting treatment. However, people with bipolar disorder tend to lack insight into their condition, so it’s not always easy to get them to a doctor. When they’re manic, they feel great and don’t realize there’s a problem. When they’re depressed, they may recognize something’s wrong, but lack the energy to seek help.

If your loved one won’t acknowledge the possibility of bipolar disorder, don’t argue about it. The idea may be frightening to the person, so be sensitive. Suggest a routine medical checkup instead, or a doctor’s visit for a specific symptom, such as insomnia, irritability, or fatigue (you can call ahead to tell the doctor of your bipolar disorder concerns).

Tips For Depression

How can I help myself if I am depressed?

If you have depression, you may feel exhausted, helpless and hopeless. It may be extremely difficult to take any action to help yourself. As you begin to recognize your depression and begin treatment, negative thinking will fade.

Help yourself

Engage in mild activity or exercise. Go to a movie, a ballgame, or another event or activity that you once enjoyed. Participate in religious, social or other activities.

  1. Set realistic goals for yourself.
  2. Break up large tasks into small ones.
  3. Try to spend time with other people and confide in a trusted friend or relative.
  4. Spend time in nature and live in the present moment.
  5. Start writing a diary expressing your feelings and emotions.
  6. Stay away from addiction.

Tips for OCD

If you have obsessive-compulsive disorder (OCD), there are many ways you can help yourself in addition to seeking therapy.

Refocus your attention

When you’re experiencing OCD thoughts and urges, try shifting your attention to something else.

  1. You could exercise, jog, walk, listen to music, read, surf the web, play a video game, make a phone call, or knit. The important thing is to do something you enjoy for at least 15 minutes, in order to delay your response to the obsessive thought or compulsion.
  2. At the end of the delaying period, reassess the urge. In many cases, the urge will no longer be quite as intense. Try delaying for a longer period. The longer you can delay the urge, the more it will likely change.

By anticipating your compulsive urges before they arise, you can help to ease them. For example, if your compulsive behavior involves checking that doors are locked, windows closed, or appliances turned off, try to lock the door or turn off the appliance with extra attention the first time.

  1. Create a solid mental picture and then make a mental note. Tell yourself, “The window is now closed,” or “I can see that the oven is turned off.”
  2. When the urge to check arises later, you will find it easier to relabel it as “just an obsessive thought.”

Tips for Panic Attacks

  1. Practice relaxation techniques like deep breathing.
  2. Exercising regularly helps us to balance our hormones and increase serotonin, a neurotransmitter which helps in uplifting our mood.
  3. Avoid alcohol, smoking.
  4. Incorporate more fruits and green leafy vegetables in your diet.
  5. Surround yourself with family and friends.
  6. Listening to peaceful music also helps a lot in dealing with panic attacks.
  7. Spent some time in nature and feel the beauty present there.
  8. Consult your psychiatrist for more help.
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