Tips on how to have a healthy and deep sleep during your exam period

Tips on how to have a healthy and deep sleep during your exam period How to have deep sleep despite of exams and stress During the exam period a lot of students just dream of the healthy sleep. They often face some sleep disorders because of the stress, unhealthy lifestyle, depression, and overfatigue. Fortunately, there are many natural sleep aids which can make you feel much better during your sleeping time and increase your productivity in the morning. Set a bedtime routine It is very important to go to bed and get up at the same time. You should follow this rule even on weekends. Quit smoking and drinking coffee after lunch You should remember that nicotine and caffeine can lead to sleep disturbances. These stimulants can make you feel tired in the morning. Switch to herbal tea which can help you sleep better. Make this calming tea time before bed your little ritual. Consider a supplement There are many supplements that do not harm our body and promote deep sleep. L-theanine, valerian, and melatonin are the most common ones. Valerian can cause a relaxation effect while melatonin and L-theanine can help you sleep soundly. Melatonin is a hormone that can regulate the wake and sleep cycle of your body. Just take one of these supplements a few hours before going to bed. Set your bedroom up for success Make your bedroom a pleasant and comfortable zone for sleeping. Your bed should be physically comfortable. Buy a new set of comfy sheets, consider new pillows and mattress. Make sure that your bedroom is quiet enough. It is worth buying a white noise generator to fight insomnia. In order to improve the quality of your sleep, turn off all technological devices. Using cell phones, tablets, notebooks before bedtime has become a common sleep disturbing habit of the majority of students. Sniff Aromatherapy A study shows that a scent of lavender helps fall asleep more easily and sleep much better. Do Yoga and meditate If your sleep problems are connected with that fact that you are unable to relax, yoga is just for you. It is a mind-quieting physical activity which is able to do wonders for relaxation. A simple meditation or some breathing exercises can also do the trick. It can help you clear your mind and prepare for longer and better sleep. Exercise regularly Physically active people sleep much better than those who don`t exercise at all. Do the mild exercises to improve your sleeping time. The more energy you expand during the day the better. A good relaxation exercise is the progressive muscle relaxation. You should tense and then relax all the muscle groups of your body. Eat properly First of all, avoid large meals in the evening. Make sure that your midday meals have a balance of protein and carbohydrates. Stay away from products full off sugar. Opt for fresh fruit instead. Take a warm bath A warm bath before going to bed can help you fall asleep more quickly and improve the quality of your sleep. Skip the candles and rose petals to make the atmosphere more relaxing. Get out of bed Very often we can`t stop our minds from racing when we are already in bed. In such cases, it is better to do something for 30 or more minutes until you feel really tired. Try to put aside all the thoughts that prevent you from getting asleep. Consider Cognitive Behavioral Therapy Your sleep disorders can become a serious problem. In such cases, you should meet regularly with a therapist to find out the true reasons of your insomnia and keep track of your sleep habits. Cognitive Behavioral Therapy is a part of insomnia treatment.

Make His Fathers Day Special With These Quotes About Dads

Make His Fathers Day Special With These Quotes About Dads Remember the movie Junior, where Arnold Schwarzenegger plays the role of a pregnant man who goes through the rigor of labor and childbirth? While it was comical to watch Schwarzenegger carry a baby bump, the movie makes us think about fathers and their relationship with their offspring.Many patriarchal societies create predefined roles for men and women. While the woman plays the role of principal caregiver, the fathers role is relegated to outdoor accomplishments. As the provider for the family, the father has little or no role in raising children. Often he becomes a role model for sons and a disciplinarian for daughters. Modern Day Dads As societies modernized, they underwent a metamorphosis and social roles became fluid. Today, it is quite common for women to go out to work, and for men to be stay-at-home dads. Regardless of who the caregiver is, parenting is no childs play. Parents share equal responsibilities and duties while raising children.Yet, somehow in the celebration of the mother, the good ol dad is sidelined. Mothers Day has acquired the stature of a festival; Fathers Day comes and goes without as much fanfare. New age dads do more than just go to the office. The dirty diapers, night feeding bottles, and the baby strollers are no longer a mothers domain alone. Many hands-on fathers have found a love for baby chores.More than anything else, daddy is also Mr. Fix-It.  From a dripping tap to a broken heart, he can mend anything. A popular quote by Erika Cosby goes, You know, fathers just have a way of putting everything together. This Fathers Day, tell your dad that you appreciate him.   Fathers Are a Pillar of Strength A quotation attributed to the Knights of Pythagoras goes, A man never stands as tall as when he kneels to help a child. Think back. Remember how  strong your father was in times of difficulty. While everyone else was losing heart, he restored sanity and order. He must have felt the stress just as much as anyone else did, but he never let go. Everyone looked to him for support. He simply waited for the storm to pass. Disciplinarian Dad He is no pushover either. Most parents have their strict streak; something that King George V highlighted in this tongue-in-cheek quote, My father was frightened of his mother. I was frightened of my father and I am damned well going to see to it that my children are frightened of me. Have you ever wondered about the motivations behind your fathers strict disciplinarian side? You may find some insight in this collection of  quotes for Fathers Day. Fatherhood Is Not an Easy Job Before you start grumbling about your fathers idiosyncrasies, understand the challenges of his office. He cannot quit fatherhood. Put yourself in his place. How would you deal with a bunch of mischievous kids that are always up to trouble? The mewling baby becomes a wicked brat. In a few years, the brat grows into a rebellious teen. Nothing is easy about raising a child. Fathers constantly hope that their naughty little kid will eventually metamorphose into a responsible adult. Why Fathers Act Tough All through your childhood, when you resented your dads iron rule, youd think, I will be a better dad and not be so rigid with my kids. Fast-forward to twenty years, when you have your own little ones. You realize that parenting is no mean task. Youd probably go back to picking parenting lessons from your parents, as you know these lessons turned you into a reasonably good human being.20th-century pianist Charles Wadsworth must have experienced this first-hand. He said, By the time a man realizes that maybe his father was right, he usually has a son who thinks hes wrong. If you are planning to expand your family, these Fathers Day quotes will prepare you for the journey into parenthood. When the challenges of raising children get to you, turn to your parents for advice. Daddys Diligence Makes You a Winner Usually, fathers have been typecast as the hard-to-please taskmaster, who is always pushing his children towards self-reliance. We forget one of the best qualities of fathers- they are unfailingly encouraging.Despite his tough work schedule, father always finds time to teach and guide his children. Jan Hutchins said, When I was a kid, my father told me every day, Youre the most wonderful boy in the world, and you can do anything you want to. Such inspiring quotations made by dad serve like a beacon of light on a dark day. American comedian Bill Cosby put it perfectly: Fatherhood is pretending the present you love most is soap-on-a-rope.   Fathers Set the Right Example Some dads practice what they preach. They take on the role of fatherhood so seriously that they lead an exemplary life ​so that their children follow suit. It is not easy to follow every rule in letter and spirit. American author Clarence Budington Kelland wrote, He didnt tell me how to live; he lived, and let me watch him do it. Can you do the same for your children? Would you kick your bad habits so that your children pick up only the good traits? Tickle Your Fathers Funny Bone Your old man also has a funny side. Share a few jokes and see how his eyes twinkle and his loud guffaws startle you. If your dad enjoys drinks, share some funny drinking quotes with him to add to the merriment. If you and your dad enjoy funny political quotes, you will like this one by Jay Leno: A lot of controversy over this possible invasion of Iraq. In fact, Nelson Mandela was so upset, he called Bushs dad. How embarrassing, when world leaders start calling your father. How Dads Cope With Grown-Up Kids The most difficult experience for any parent is watching their kiddies grow up and fly the coop. In the TV show M*A*S*H, Colonel Potter said, Having babies is fun, but babies grow up into people. As kids grow old, they expect to be given more freedom. Having always been around to protect his child from danger, dad finds it difficult to withdraw his protective shield. He cannot help but worry about the safety of his children. After all, in his heart, his child will always remain a child.Fathers put up a brave front when their children marry or move out. They never let it slip that the change is devastating for them. If you are moving into a place of your own, make sure to let your old man know how much you adore him. Turn to Fathers Day sayings and quotes about dads to express your innermost feelings.It is not easy being a father. If you appreciate the feelings of a father, make your dad proud of you. It is the best gift a child can give his father.