Often go to bed late? It could leave you with a chronic sleep disorder: Millions think they're just night owls. In fact, they could be wreaking havoc on their body clocks

• Niamh Spence, 23, from Manchester, has survived on little sleep for 4 years
• Now doesn't feel tired before 3am and she can't sleep before 3.30am
• She is one of an increasing number of people suffering from DSPS
• Long-standing sleep deprivation is associated with increased heart rate, blood pressure and higher levels of chemicals linked with inflammation
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PUBLISHED: 21:44 GMT, 22 September 2014 | UPDATED: 06:32 GMT, 23 September 2014

When her alarm goes off at 7am, Niamh Spence aches so much that she wonders momentarily if she is ill. At best, she will have had four hours' sleep, but usually it's nearer three.

Niamh, 23, has survived on this little sleep for the past four years. As a child and teenager, she got at least eight hours' sleep a night. But her sleep patterns shifted at university when juggling two waitressing jobs, as she'd start her university work after coming home at midnight.

Now she doesn't feel tired before 3am and she can't sleep before 3.30am.

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Niamh has survived on this little sleep for the past four years

'No matter what I do, I can't change my body clock back,' says Niamh, who lives in Manchester.

Every so often she tries sleeping from 11pm, but ends up tossing and turning for two hours, before giving up to do some work on her laptop instead.

So, normally, she doesn't bother trying to sleep before 3am. She stays up doing laundry, cleaning or working until she's tired, despite having to be at work by 9.30am. 'I take work home and if I'm not asleep, I'll reply to emails and check news feeds on my phone. It's as if I can't switch off.'

Niamh's habits might sound unusual, but she is one of an increasing number of people suffering from delayed sleep phase syndrome (DSPS), a disorder affecting the body clock, or circadian rhythm.

What it means for sufferers is that their natural sleep patterns are pushed back - so they don't feel sleepy until the early hours of the next morning. However, unlike insomniacs, once they do fall asleep, they sleep well.

Yet because they have problems getting to sleep at a decent time they can become chronically sleep deprived, so their physical and mental health can suffer as a result.

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She is one of an increasing number of people suffering from delayed sleep phase syndrome

'Delayed sleep phase syndrome is an extreme version of being a night owl - someone who sleeps late and gets up late - and it became a recognised condition in the Eighties,' says sleep expert Dr Neil Stanley.

'It could be genetic, behaviour you've learned from your parents or that you've slipped into from going to bed later than normal and your body has got used to it. This can happen over up to three months.'

Research suggest about 0.15 per cent of the population - 96,000 Britons - suffer from the disorder yet this may be the tip of the iceberg, says Dr Stanley, who runs The Sleep Consultancy.

He says that the number of sufferers is probably rising thanks to a stressful work culture and increased use of technology, with the light emitted by devices such as TV, computers and mobile phones confusing the body clock.

'People suffer in silence,' he says. 'We don't go to our GP with sleep problems and, if we did, most of our GPs don't know enough about sleep illnesses to make an accurate diagnosis. Most GPs will never have heard of delayed sleep phase syndrome and might misdiagnose it as depression.'

When you sleep and how long you sleep for is not a problem unless it affects your daytime behaviour, says Dr Stanley.

'If you're at university and you go to bed at 3am and get up at 10am, yet you still attend all your lectures, it's not a problem, but because of our nine-to-five society it is a problem for anyone who has to be at work at 9am.'

People with this problem will go to bed at least two or three hours later than most people and so often end up chronically tired.

Niamh has tried various remedies to help her drop off earlier, including lavender oils (lavender may help to lower the heart rate and blood pressure, aiding relaxation), drinking warm milk (which contains tryptophan, an amino acid that helps produce the sleep-inducing chemicals serotonin and melatonin) and chamomile tea (thought to work as a mild tranquiliser). But nothing has helped.

'My lack of sleep has affected my health,' she says. 'I'm run down and get ill more often now. It takes weeks to shake off a cold or a bug.

'I look tired most of the time. I have dark circles under my eyes, and I'm getting paler through lack of sleep.

'My social life has been affected because I'm so shattered physically. There are times I feel I can't take on any more - it's hard to cope on so little sleep.'

 I look tired most of the time. I have dark circles under my eyes, and I'm getting paler through lack of sleep

Long-standing sleep deprivation is associated with increased heart rate, blood pressure and higher levels of chemicals linked with inflammation, which may put extra strain on the heart.

It has been suggested that missing out on deep sleep may also change the way the body processes glucose, the high-energy carbohydrate that cells use for fuel, leading to type 2 diabetes. But that's not the only risk to those with delayed sleep phase syndrome, says Dr Stanley.

'If you've been awake for 16 hours, your performance driving a car can be as impaired as if you're over the drink-driving limit because without sleep, your brain is like a battery that has run out of charge, so judgment will be poor.'

Little sleep also means that the body hasn't had the repair and renewal process that takes place through the night. This affects concentration and mood by destroying the balance of neurotransmitters (chemical messengers) and hormones. Skin loses its tone, giving dark circles and bags under the eyes.

'It can make people gain weight because lack of sleep affects appetite hormones,' says Dr Stanley. 'This puts them at higher risk of diabetes and heart disease. Lack of sleep also weakens the immune system, so people get ill more often.'

The CIRCADIAN rhythm, the natural cycle that guides when we fall asleep and wake up, is governed by light. One thing that can muddle sleeping patterns is that artificial light at night can signal to the brain that it needs to stay awake.

Dr Stanley says blue wavelengths - given out by televisions, computers, tablets, mobile phones and laptops - can also cause problems, as the eye (and therefore the brain) responds to this light as a signal of daylight.

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People with delayed sleep phase syndrome should avoid technology and bright light

Light plays a key role in the production of melatonin, the so-called sleep hormone, produced by the pineal gland in the brain.

Our melatonin levels vary in 24-hour cycles and they're controlled by our body clock. 

Normally, melatonin levels increase at night to ensure we sleep and they're reduced in bright light to ensure we are alert.

Dr Stanley says that people with delayed sleep phase syndrome should avoid technology and bright light and use only a dim light for an hour before bed. 'They should also try shifting their bedtime by 15 minutes at a time gradually to train themselves to sleep at a normal time.'

He believes a 10,000 lux blue light box used on waking for 30 minutes can help too by encouraging wakefulness in the morning. These are about the size of an iPad, with several high-powered blue LED lightbulbs instead of a screen.

'This gives the brain the signal it is day time. Once you're used to this box, you can experiment with waking up a bit earlier to try to shift your sleep pattern.'

Dr Nerina Ramlakhan, a London-based sleep and energy coach and author of Tired But Wired, says finding ways to tackle stress can also help. Stress causes production of adrenaline, the hormone that prepares the body for a fight or flight response and keeps us alert.

Signs to watch out for

Feeling tired later and later at night, with bedtime shifting to the early hours.

UNLIKE with insomnia, you sleep well once you drift off.

Struggling when you get up at a normal time.

Feeling sleepy through the day.

Suffering from low mood, exhaustion and poor concentration.

'We're in a state of high alert all the time, especially if we sleep with our phones switched on and on our pillow,' says Dr Ramlakhan. 'The brain is almost over-wired. It's getting harder to calm the brain down and get into deep levels of sleep.'

She believes that getting the body clock into the right rhythm starts with breakfast. 'Eating well, including having a good breakfast, keeps the blood sugar levels stable and gives us the resources to make melatonin.' However, many sufferers often skip breakfast either because they're too tired or are running late, and opt for a shot of caffeine instead.

'I'm not hungry in the morning,' says Niamh. 'Caffeine is my reassurance that my body can get me through the next 19 hours. I have three or four lattes and four cans of Diet Coke a day.'

Because caffeine increases heart rate, a safe limit is around 400mg daily, but Niamh, a senior account executive for a public relations company, has up to 760mg. But she says it is the only thing keeping her going. 'I think I'm stuck in this pattern.'

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Long-standing sleep deprivation is associated with increased heart rate and blood pressure

Dr Ramlakhan also advises making 'to do' lists before bed to get the day's pressures out of your head and onto paper, and calm the mind with yoga or meditation.

10,000 lux light boxes such as the Sad Light Therapy Daylight Sunlight Box Lamp, £69.99, are available from Tesco.com and Amazon.

Gadgets to help you drift off without pills

Many of us think we get less sleep than we do, and it's worrying about it that causes problems, says Professor Jim Horne of the Sleep Research Centre at Loughborough University. Talking therapies can help, but what about gadgets that promise to help you sleep? Here, he gives his verdict.

Sound Asleep Original Speaker Pillow

£10.99, soundasleeppillow.co.uk

THIS contains speakers inside the pillow which connect to a music source, such as an MP3 player, radio or TV.

EXPERT VERDICT: Won't break the bank and music can encourage sleep. 

Lumie Bodyclock Active 250, £99.95, lumie.com

Lumie Bodyclock Active 250

£99.95, lumie.com

A 'sunset' light (pictured) signals your body to produce sleep hormones such as melatonin.

EXPERT VERDICT: If dimming light helps you sleep this may be worth buying, but I'd like more evidence showing this works.

The Alpha Stim AID

£449, alpha-stim.co.uk

This small portable device uses microcurrents delivered through ear clip electrodes which manufacturers claim change your brain waves to boost relaxation.

EXPERT VERDICT: I haven't seen solid evidence it works. Surely there are cheaper and simpler ways to encourage sleep?

Marsona DSI-600A

£94.99, whitenoisemachine.co.uk

Gives out a constant 'white noise' but comes with other sounds, such as rain and crickets. The theory is these shut out other noise and help sleep.

EXPERT VERDICT: If you find listening to these noises relaxing it may help, but this isn't cheap.

How a lack of sleep can lead to changes in your body (related)

Source: http://www.dailymail.co.uk/

SLEEP BETTER - The Real Reason You’re Not Getting Enough Sleep

HOW TO GET MORE SLEEP

The Real Reason You’re Not Getting Enough Sleep

Clock more Zzz’s before you burn out

PUBLISHED: NOVEMBER 1, 2013  |  BY KENNY THAPOUNG

JOHAN LARSON/SHUTTERSTOCK

It’s time to give your Twitter refresh button a break: Web browsing throughout the day may cut into your sleep time, according to a new study conducted by the Technology Policy Institute.

Researchers collected data from the American Time Use Survey, which tracks the time people spend doing different activities such as work, volunteering, and socializing. The findings? Every minute someone surfs the web—checking social media, watching online movies, reading e-mail—was correlated with a seven-second sleep loss. 

While that number might not seem like a big deal, consider this: If you spend three hours online in a day, that means you’re likely to lose 20 minutes of sleep that night—which can seriously screw with your body. And although the study doesn’t prove computer time causes sleep deprivation, it does show a relationship between online activity and sleep deprivation.

Sure, it’s hard to disconnect and live offline with today’s technology—but it’s not as hard as you may think to get more sleep. Try a few sleep postures to get comfy and cozy between the sheets. 

Source: http://www.womenshealthmag.com/

SLEEP BETTER - The Real Reason You’re Not Getting Enough Sleep

HOW TO GET MORE SLEEP

The Real Reason You’re Not Getting Enough Sleep

Clock more Zzz’s before you burn out

PUBLISHED: NOVEMBER 1, 2013  |  BY KENNY THAPOUNG

It’s time to give your Twitter refresh button a break: Web browsing throughout the day may cut into your sleep time, according to a new study conducted by the Technology Policy Institute.

Researchers collected data from the American Time Use Survey, which tracks the time people spend doing different activities such as work, volunteering, and socializing. The findings? Every minute someone surfs the web—checking social media, watching online movies, reading e-mail—was correlated with a seven-second sleep loss. 

While that number might not seem like a big deal, consider this: If you spend three hours online in a day, that means you’re likely to lose 20 minutes of sleep that night—which can seriously screw with your body. And although the study doesn’t prove computer time causes sleep deprivation, it does show a relationship between online activity and sleep deprivation.

Sure, it’s hard to disconnect and live offline with today’s technology—but it’s not as hard as you may think to get more sleep. Try a few sleep postures to get comfy and cozy between the sheets. If that doesn’t work, these 15 sleeping tips should help. And if you absolutely can’t resist checking your Facebook before bed, this simple tech trick can make sure you still score a solid snooze.

Source: http://www.womenshealthmag.com/

SLEEP BETTER - Shift Work Sleep Disorder

Shift Work

These days, not everyone is working at a typical, nine-to-five job. In fact, this is now a 24×7 world, and many people are performing their jobs during hours that were once unheard of and often experience the symptoms of insomnia and sleep deprivation. There are a lot of people who work late night shifts, often from midnight until seven or eight a.m. This is most frequent in such jobs as nursing, call centers, truck driving, emergency dispatch, and any other profession that requires work during normal sleep hours.

Shift Work Schedule Types

The degree of your shift work sleep problem may depend on what kind of shift you have. One of the worst types of shift work is when a person works multiple shifts. For example, 2 day shifts, 2 night shifts, and between two and four days off in between is one of the most disruptive shift schedules. Our bodies like to have a set schedule, and when that schedule is thrown off in any way, it can cause a number of healthproblems.

Shift work can have the same effects on people as jet lag, because the body’s natural sleep schedule is interrupted. With multiple shifts, the body barely has enough time to get used to the sleep schedule for the first two days, then the schedule changes again a couple of days later. The shift worker becomes permanently jetlagged and feels sleep deprived.

The effects of sleep work are less pronounced when the person works the same night shift during their work week and then maintains that schedule during their off days. Even losing just one hour of sleep each night can lead to such problems as insomnia, sleep debt, daytime sleepiness, an inability to concentrate and poor memory.

Shift Work And Health

When people are lacking sleep due their work schedule, there are many adverse effects on the body. Often, not getting enough sleep is a direct cause of weight gain, a disrupted sleep schedule can cause shifts in the body’s metabolism decreasing energy and causing a less active lifestyle.

Not only is weight gain common, shift work sleep disorders can lead to a number of serious health conditions, including high blood pressure, diabetes and gastrointestinal problems.

Shift Work Disorder Treatment

Strategies to minimize the effects of shift work include:

• Acknowledge the importance of sleep and maintain as consistent of a sleep schedule as possible.
• Protect your sleep hours. Your bedtime is everyone else’s daytime, don’t give into distractions that keep you awake when you should be sleeping.
• Take strategic naps at a regular schedule to supplement your longest block of uninterrupted sleep.
• Avoid morning sunlight when your shift is over, this sends signals to your brain that it’s time to wake up, making falling to sleep more difficult.

Shift workers have found medications such as Nuvigil (armodafinil) or Provigil (modafinil) helpful in promoting wakefulness during shifts. However, these drugs do not alter your need for sleep. Consult with your doctor to determine if this is an advisable treatment for you.

It is essential that everyone maintain a regular sleep schedule and get enough quality sleep that they require. This will allow them to wake up feeling rested and restored despite shift work.

SLEEP BETTER - 10 Ways to Sleep Quickly and Easily at Night

Article by Sanya Jain

We all have those nights when we toss and turn around in bed and pray for sweet slumber to come to us. Sleeping, after all, is the most important thing we do all day. It is extremely important to get a good night’s sleep every day in order to maintain one’s overall health and well being, both physical and mental. Macbeth’s guilt manifests itself in his lack of sleep which torments him as he yells ‘Macbeth shall sleep no more.’ To ensure your sound sleep, however, the simple points mentioned below should help a lot -

10.Take a Bath

Nothing like a soothing warm bath to help your body relax. In order to sleep well and easily, it is imperative that you relax your mind and body before going to bed. A warm bath helps to do exactly that, so take a bath one or two hours before sleeping. It raises your body temperature by a couple of degrees and consequently the drop in body temperature before going to bed helps induce sleep. Adding a pinch bath salts or some Epsom salt to the bath water also aids in the process of relaxation. A shower can also help in this but a soak in a bathtub is more effective.

9- Physical Exercise

The right amount of physical activity during the day goes a long way in helping you sleep peacefully at night. The National Sleep Foundation’s 2013 study describes how exercisers sleep better as compared to people who don’t exercise on a regular basis. Vigorous exercisers are also less likely to suffer from sleep related disorders. The recent study also showed a positive correlation between non-exercisers and sleep apnea. However, the timing of the physical exercise you undertake is important. Physical activity is best done during the day. Exercising too close to bed time can energize your body and make it difficult to sleep. It also raises your body temperature, making your body think it is not yet time to sleep. It is therefore thought best to refrain from engaging in strenuous physical activity for at least four hours before sleep time.

8- Avoid Caffeine and Nicotine

The consumption of caffeine right before bedtime is a strict no no. Caffeine is a stimulant that helps to keep a person active and alert and its effects may last up to ten to twelve hours. Drinking coffee, tea, soda or other caffeine-rich drinks before turning in will only keep you up longer and not allow your mind to relax. Chocolate and some drugs also contain caffeine. A 2007 study proved that even decaffeinated drinks across coffee chains contained up to 32 milligrams of caffeine per cup. Nicotine, similarly, is a stimulant. Much like caffeine, it makes one feel awake and attentive. A study showed that chain smokers took longer to fall asleep, a condition known as sleep latency. The desire for more nicotine also disrupts sleep patterns.

7- Keep Away the Electronics

In this age of technology, not too many of us can keep away from our cell phones and laptops for longer than five minutes. The distracting influence of these gadgets can however disturb our sleep. Melatonin is a hormone whose production is dependent upon light exposure. It controls our sleep cycle. In daytime, the sunlight suppresses the melatonin production and darkness increases it. The light from television sets and computers can decrease the melatonin production and trick our bodies into thinking it is not yet time for bed. If you are in the habit of reading before going to bed, try to use an external light source instead of devices that have a backlight (like ebook readers) In order to sleep peacefully, it is best that one keeps one’s iPhones, laptops, TVs, cell phones and blackberries at a distance.

6- Music

Research proves that just 40 minutes of listening to soothing music can help you fall asleep. The research found that listening to music induced physical changes – lower heart beat rate and respiration- which in turn helped in the process of falling asleep. The quality of sleep for people who listen to music before dozing off is remarkably better, and includes shorter sleep latency, longer sleep duration and lesser disturbance. It is, of course, best to avoid loud music. Soft beats, jazz, ambient music etc can help improve sleep. This is the reason mothers sing lullabies to their babies to make them sleep. We strongly recommend music as an effective alternative to sleeping pills.

5- The Right Diet

They were not wrong when they said ‘eat breakfast like a King, lunch like a Prince and dinner like a Pauper.’ In order to maintain a healthy sleep cycle, try to avoid heavy meals right before going to bed. Fatty foods may take time to digest in your stomach and keep you up. For some people, eating before going to bed might lead to indigestion and disturb the sleep cycle. Don’t go to bed starving or completely stuffed, but consume a light, nutritious meal a couple of hours before going to sleep. If hungry before sleeping, a light snack of turkey sandwich is recommended since turkey is rich in tryptophan, which is a natural sleep inducer. Milk and other dairy products are also rich in tryptophan, which is why a glass of warm milk is good to consume if you have trouble going to sleep.

4- Get Comfortable

The key to getting a good night’s sleep is to get comfortable in your bed. There are various ways in which you can do that. Getting comfortable depends upon a lot of factors such as position, temperature of the room, light etc. A hot room can be highly uncomfortable. It is best to sleep in a cool room, along with covers or blankets if you tend to feel cold. For most people, the ideal room temperature to sleep in is 18° C. Try to eliminate loud, neighborhood voices or street noise by shutting the windows. If your bed is uncomfortable, chances are that you won’t sleep well. Find a pillow and mattress that suits you. Cotton sheets or sateen ones (not satin) are considered good.

3- Turn Off the Lights

As mentioned earlier, the melatonin production in our body depends upon light exposure. The best way to induce sleep is to dim the lights before going to sleep. The increase in melatonin production as a result facilitates sleep. The darker your surroundings are, the better you will sleep. Sitting in a dimly lit room right before turning in assists in creating the mindset for going to sleep. Use low wattage bulbs instead of bright lights if you cannot sleep in complete darkness. Increase light exposure during the day, instead, to regulate your sleep schedule. To do the same, keep your curtains open to let the sunlight in, take walks outside when you can and try to avoid spending long hours inside. Use natural sunlight to regulate your biological clock- go out and face the sun every morning for ten minutes when you wake up.

2- Relaxation Techniques

One important factor in going to sleep without tossing and turning around in the covers is relaxing your mind and body. Some simple steps and techniques can help you do exactly that Progressive muscle relaxation tightly clench and unclench the muscles of your body, starting from the toes and working your way up. Visualize something peaceful and happy. Imagining a tranquil and calm scenario can go a long way in relaxing your mind. When your mother told you as a kid to close your eyes and think restful landscapes, she wasn’t kidding around. It actually works.

Deep breathing- try taking deep, even breaths to relax your body.

Empty your mind of all worrisome thoughts. We all know how all terrible thoughts find their way into our mind as soon as our head hits the pillow. But consciously thinking happy thoughts and leaving the worrying to later on helps a lot. Try counting sheep if nothing else works Get a massage to soothe jagged nerves

1- Regular Sleep Cycle

One of the most important steps towards sleeping quickly and easily is maintaining a regular sleeping schedule. It is easy in today’s fast paced world to disrupt the natural body clock. Doing that, however, can upset a person’s sleep schedule as well. In order to maintain the natural body clock, you should have a regular bed time and stick to it. Going to bed at different times every night will lead to irregular sleep patterns. Try not to break this routine. In fact, try to sleep at the time you have set even on weekends. Wake up at the same time every day. If the regular sleep pattern is maintained, it is easy for you to wake up at the same time each morning even without an alarm clock. Waking up on time will also help you to get to sleep on time each night without too much tossing and turning around nap sensibly. If for some reason you have had to stay up late or wake up earlier than you usually do, compensate for the lost sleep time by taking an afternoon siesta or a nap. Try not to make the nap too long though, for that will.

SLEEP BETTER - 10 Tips for a Fresh and Healthy Morning

Article by Parulkhani

Let’s admit it people, getting up in the morning can be annoying at times. It is very irritating to wake up from a good sleep to go office or school. The very thought of getting up in the morning makes us angry. The mood, with which we start our morning, reflects the whole day. If we wake up all tired and grouchy, we tend to remain lazy all day. If we have something planned up for the day than we should  wake up ‘calm’. All our moods depend on how good we have slept and how we get up in the morning. We need to have the strength and stamina to go through the daily tasks and for that we should have a fresh and healthy morning.

10.  Adequate Sleep

A proper sleep freshens ups your body. After working for hours, a proper 8- 9 hours of sleep is important. While sleeping our body gets recharged and gets ready to perform the next day tasks. If we don’t receive appropriate amount of sleep at night, we get cranky and irritated in the morning and we are likely to have a bad day. Constant sleep of minimum 8 hours relaxes the body and mind and you  wake up feeling fresh in the morning.

9. Tension-Free

Mind full of thoughts and to-do list running can distract us from sleeping. We plan thousands of things while going to bed. “Oh! I should not forget to take my presentation to the office, ‘its my last day to submit my project’ etc”. Before the day is over, we start planning for the next day. All these thoughts and tensions can spoil your sleep which leads to a bad morning. We all have tensions but lack of sleep does not help in solving any of those problems. Improper sleep will create more problems as it confuses the mind and affects the decision-making ability of the brain. So a proper sleep is very important. Before going to bed, empty your mind, pray for a while and get to sleep with no thoughts or plans hovering over your mind.

8. Exercise

We all think that exercise will make us tired. But that is not true. It is very difficult to get up early and sometimes we don’t feel fresh even after a nice shower. When we wake up we are hazy and grouchy, little bit of exercise and stretching in an open environment can help you to wake up faster. Exercise makes your body flexible. Watching the greenery of the plants around and the fresh breeze can make you feel more refreshing and energetic. Exercising in the morning will make you fit and healthy and thus, help you to start your day feeling excited and refreshed.

7. Healthy Appetite

There is a well known phrase “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. We should eat healthy breakfast everyday. If you’re trying to lose weight, a healthy breakfast is must, take breakfast that includes mostly liquids and are rich in nutrients  like juices or shakes and your favorite cereal. The liquids will keep your tummy full for a longer time and make you eat less. If you eat proper amount of breakfast, your body gets extra energy and you don’t feel sleepy or lazy throughout the day. Empty stomach in the morning distracts you and breaks your concentration while you are working, and you only think about food. So having a good breakfast makes you feel fresh and active throughout the day.

6. Calm Environment

Mornings can only be good if you sleep consistently through the night. Waking up in the middle of the night due to traffic noise, bathroom breaks, your dogs barking or due to any activity happening, can affect your sleep and cause stress. You should make sure that there is enough peace in your surroundings which should not distract your sleep, so that you can wake up fresh in the morning and have a happy and healthy day. Mobile phone is also one of the biggest distraction in your sleep. Make sure you switch off your cellphone or put in ot ‘silent’ before you hit the bed.

5. Listening to Music

It is said that music can boost the brain. Waking up listening to your favorite music is really a good option. Instead of waking up in the morning all irritated and cranky, set the alarm of your favorite song and see the difference. You will have a real jump start to your day! It will definitely change your mood and you will get up dancing on your favorite song. Music helps in creating positive energy. Music helps you  feel energetic and fresh. So, start your day with a happy mood on a happy ‘tune’

4. Drink Water

As we all know, water has many benefits for the body. Human body is nearly 70% water. Water is present in our blood which helps to carry oxygen to all the cells in our body. Drinking a glass of water in the morning helps to wake up more easily. Drinking water in the morning helps in the proper functioning of the body and our body works faster and feels more fresh and active and gives a good start to the day.

3.  Meditation

Meditation is the best way to feel fresh and awake. Meditating for a while in the morning makes you feel energetic and healthy. Doing yoga, performing ‘asanas’ and saying a little prayer helps to calm your mind and makes you strong and healthy. Different postures help in better blood flow to the body, makes the body flexible and also less prone to diseases. It helps to reduce stress from the body and building stamina. Yoga is an ancient Indian art. A good  session of this ‘art’ in the morning will help you focus all day long. No matter how much work you do or how many responsibilities you have, take out one hour for your body and you will see the difference in your performance. Even internet is full of people’s personal experiences about how yoga has made a difference in their lives.

2. Bowel Movements

Well you might not be comfortable discussing about this but this is probably the most important for the start for your healthy day. Not only biologically but if you haven’t done well in your bathroom you feel full and heaviness in your stomach. Hence it is very important to get your bowel movements right. If you are constipated you must talk to your doctor as early as possible because prolong constipation damages the anal portion which leads to heamohorroids. But in addition to that some home remedies to cure constipation are as follows: drink  lots of water everyday (at least 3- 4 liter), eat food rich in roughage and fiber, have a glass of milk before bed or you  can drink a glass of water when you get up in the morning. These are some simple home remedies you can try. When you’ll have a “light start” to your day, you will definitely feel good.

1.  Bed Tea

Ok, the next thing we are talking about is probably as old as a good night of sleep! Almost all of you must have enjoyed a hot cup of morning tea. A chilly morning, you cuddling with your blanket and the aroma of freshly prepared hot tea. Sheer bliss… not just for blissful start but tea also has its own advantages too. Tea is an amazing heath drink, it really kick starts your day. Tea is rich in anti-oxidants which helps your immune system to grow stronger. Tea even helps in building healthy teeth and bones. In fact some researchers claim that green tea is healthy. It helps your body become toxin free by flushing out toxins out of the body. So, now you have some genuine reasons to justify your morning cup of ‘tea’.