Needful Tips To Master Over Meditation Techniques For Sleep

It is truly disturbing to find that you are deprived of sound sleep in the nights and to find yourself drained out of all energy during the day time. The entire effect is reflected on your health, work productivity, socializing urges as well as sense of comfort. At least for minimum eight hours of sleep in the basic requirement of humans for a healthy and focused life, but when you are affected by insomnia or sleepless nights, instead of relying and getting dependent on those sleeping pill, you can take up to meditation techniques for sleep. Some light exercise can also help to sleep better, try running on a treadmill 5 minutes a day.

Meditation for Sleep Enhancement

Meditation is centering your attention and focus onto the present and focusing on your condition and attempting to improve them. However, many people find it truly difficult to sit and focus attentively for even a few minutes.

Apart from just sleep improvement, meditation offers a profound range of health benefits and for that all you need to do is extract a few minutes from your daily schedule to concentrate and find a quiet, serene and comfortable to sit and close your eyes and completely focus. In order to get an improved sleep routine in your daily life you can try out these simple meditation techniques for sleep.

Meditation Techniques for Sleep

  • Visualization – Here you need to focus on a single object which could be a color, face, substance, etc. once you have focused and gathered all your attention to that single point of concentration, you need to feel positive about your presence, yourself and calm down all your senses.
  • Counting – Meditation focuses on your concentrating power as well and therefore back counting helps a lot to improve your concentration, focus onto one point of attention. All you need to do is start back counting on a definite pace and rhythm, and whenever you miss out on any number start recounting all over again. Stay calm and peaceful, since agitation tends to jumble up things and in the process you train your mind to calm down, focus, remain concentrated and relax as well.

Pranayam and other forms of yoga are also taken into considerations as popular meditation techniques for sleep. Concentrating on your thought, focusing and relaxing your mind from other worries and stressful deviation of thoughts help you to improve your overall command over sleep. You can even take mediation classes to improve and master over effective meditation techniques for sleep.

Eating Right Could Save You From Alzheimer’s

As more and more cases of Alzheimer’s are being detected among the old, there is a growing concern about how to control this. Detailed studies reveal that there might be an easy way of controlling the occurrence of Alzheimer’s. Your diet could be the key to saving you from the disease.

There are certain foods that can be said to be the best diet to prevent Alzheimer’s. Let us see what the diet is. It is a combination of the Mediterranean diet and the Dietary Approaches to Stop Hypertension diet. The combined diet called MIND seems to be the best bet yet. So, what is included in this diet?

Green Leafy Vegetables

The MIND diet recommends having a good amount of leafy vegetables like Kale, Broccoli, Spinach etc. which are full of Vitamin A & C. Having around six or more servings in a week gave very good brain benefits.


Vegetables form part of the best diet to prevent Alzheimer’s. Experts in the field insist that having a salad a day with one more vegetable had a good influence on preventing Alzheimer’s.


The MIND diet contains nuts. It is recommended to have nuts at least five times a week. Nuts contain healthy fats, fiber, and antioxidants.


Blueberries have been proven to be good for the brain. They help in protecting the brain. They have been shown in earlier studies to have a positive effect on the cognitive function. Eating berries twice a week forms part of the best diet to prevent Alzheimer’s.


These are rich in fiber and protein. They also have fewer calories and fat. The diet recommends that you have it three times in a week as protection against the condition.

The diet further recommends whole grains at least three times a week. Fish and poultry also form part of the diet. The diet mentions Olive oil as the best oil for cooking to prevent Alzheimer’s.

They also recommend certain foods that should never be part of the best diet to prevent Alzheimer’s. Butter and Margarine are to be avoided as much as possible and replaced with Olive oil. Researchers also recommend reducing the intake of cheese as much as possible.

Red meat should not be eaten more than thrice a week. Fried foods especially the fast food kind have to be avoided. So are pastries and sweets.

Let us hope that more people follow the diet and protect themselves from Alzheimer’s.

Take The Fishy Route To Wisdom

Fish has been traditionally considered to be brain food. But there were no studies to prove this and it was discarded as just a belief. But recent studies have shown that eating fish for brain health is really a sensible thing to do. All studies have shown an improvement in brain health with people who ate fish regularly.


All of you must have heard that Omega-3 fatty acids are good for the brain. In fact, 60% of fatty acids in our brains are Omega-3. Not just any Omega-3 but DHA. DHA is the type of Omega-3 found in fish and this is very good for brain health. It is proved that pregnant women eating fish for brain health are good both for the child in the womb and in early years. 75% of our brain cells are developed before birth and the balance within the first year. Omega-3 is so important for children that many baby food formulas have these in them.

Fish not only helped in the development of brain cells. Children of pregnant women who ate fish were found to develop better verbal and social skills when they reached eight years of age. Several other long terms benefits where seen in children of pregnant women who ate fish.

Eating fish for brain health also gives many other benefits preventing brain-related conditions. It was seen to prevent dyslexia and ADHD in children. Dementia, Alzheimer’s disease, and depression were treated with a good intake of Omega-3.

It was noted that DHA and EPA which are found in fish help a great deal in preventing dyslexia and ADHD in children. They also had a positive effect on motor skills and better coordination. It also improved the attention span and learning ability in children.

It has been proved that a fish diet could reduce the occurrence of Alzheimer’s disease and dementia at old age.

Memory Loss & Learning Ability

Many recent studies have proved that eating fish for brain health also reduced the occurrence of memory loss and improved learning ability. There was also a reduction in the decline of cognitive abilities. These effects were seen in those who were eating fish for a long time. Fish-eating need not be considered as a fast relief for these diseases but as a preventive diet.

We can conclusively say we should cultivate the habit of eating fish for brain health. Pregnant women should be encouraged to add them to their diet for their children’s brain growth.