8 techniques to help you fall asleep faster

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Sleep is essential for proper functioning of the body. During this period of inactivity, the body goes to an anabolic state that helps regulate and maintain several important body organs including the muscles, heart, liver and kidneys. Aside from that, it also restores your mental faculties which is why you feel refreshed and well rested after a good night’s sleep.

However, insomnia can be a real problem for several people. Whether you stay up late with your gadgets or watch TV late into the night, insomnia can be difficult to manage especially if you must go to work the next morning. The following 8 techniques will help you fall asleep faster.

1.      Put away all gadgets

Repeat this mantra to yourself – ‘No gadgets after 9 PM’. It has been scientifically proven that gadgets on the bedside are a strict no-no. The light from the gadgets tricks your brain into thinking that it is still daytime and therefore the brain never powers down. Putting away all gadgets at least a couple of hours before bedtime will ensure that your brain has enough time to power down slowly.

2.      Develop a routine

The key to a good night’s sleep is to develop a routine and stick with it. Our bodies are designed with an internal clock and it is important to keep functioning per the clock and not changing your habits every day.  A research on children shows that developing a bedtime routine not only helps children fall asleep faster, they also stay asleep longer with lower nightly wake ups.

3.      Eat appropriate food

During dinner, it is essential to have food that will help you sleep. Do not eat heavily during dinner as metabolism can take longer. Avoid spicy foods that could potentially cause heartburn. Do not eat a lot of carbohydrates or sugary foods just before bed time as it could give a burst of energy that will prevent you from sleeping properly.

4.      Take a bath

During sleep the body temperature lowers naturally. It is possible to mimic this natural phenomenon by taking a bath. Remember to take a warm bath instead of a cold bath or you will find yourself wide awake instead of fast asleep.

5.      Try the 4-7-8 method

The 4-7-8 is a breathing technique invented and popularized by Dr. Andrew Weil. This technique is simple and involves breathing in for a mental count of four, holding your breath for a count of seven and exhaling for a count of eight. Note that the numbers are not four seconds or four minutes but rather your mental count of four. Dr.Weil demonstrated that this technique helps men and women of all ages go to sleep.

6.      Scent your room

Scent your room with a scent that is pleasant such as lavender or camomile. A study published in Chronobiology International found that aromatherapy benefits young men and women and helps them sleep soundly. All study participants reported higher vigour and energy in the morning. 

7.      Keep your bedroom cool & dark

It is important to keep your bedroom cool and dark. The temperature recommended by researchers suggests 60F as the ideal temperature to fall asleep. Several people also have the habit of watching TV as they fall asleep. Research shows that this is an extremely destructive way to sleep and will not benefit you in the long run. Therefore, make sure that TV, laptops and phones are left outside the bedroom door.

8.      Think about your day

Go over your day, introspect and think about all the things you said and did. Not only is it a good way to self-inspect yourself but Rewinding and thinking about your day has been proven to cause sleep. You can also inculcate the habit of writing in a personal journal. Make sure it is a physical journal and not an online one since you probably know by now that no gadgets are allowed in the bedroom.

And that’s it! In 8 simple techniques you can now fall asleep like a pro.

5 gadgets that will help you achieve your fitness goals

Fitness enthusiasts know that without constantly measuring, analysing and streamlining your fitness routines it may not be possible to consistently achieve your fitness goals. That is where these gadgets come in. Built by the best technology companies around the world these gadgets were designed to impress. Learn more about their features, price, availability and what makes them tick!
Halo Headband
First up is the Halo Headband. Backed by the power of neuroscience, this headband claims to stimulate the brain and regulate muscle movement. The Halo headband is not just for elite athletes, it is also for musicians, rock climber or just about anyone who wants to improve their motor skills. They claim that Halo sport provides ‘neuropriming’ by stimulating the motor cortex of the brain through sensitive nibs that is embedded within the headband.
Of course, it is a regular headband too that allows you to listen to your favourite music. It also has a mobile application associated with it that helps increase muscle memory and endurance. All the science does not come cheap either.
Price: $749.00
Unique Factor: Backed by neuroscience, this headphone stimulates the motor cortex
Availability: It is available for order through the Halo website
Fitbit AltaHR
Fitbit is not a new name in the fitness industry. Having made the first ever commercially successful fitness band, it is not news that they have made another product that caters to fitness enthusiasts. Fitbit Alta released a couple of years ago, and they have taken it up a notch with AltaHR where HR stands for Heart Rate. The remodelled Alta carries all the perks of its predecessor such as slim band width, removable bands and integrated mobile app. Add to it a heart rate monitor and you have a perfect recipe for fitness.
The best part – the connected app uses the heart rate monitor to measure the calories burned giving a more accurate estimate of your activity and helping you monitor your goals.
Price: $129.95 with frequent discounts available on multiple sites
Unique Factor: Integrated heart rate monitor to better track calories burned
Availability: Available through multiple retailers or directly through the Fitbit site.
Nadi X yoga pants
While technically not a gadget, this article of clothing is every much a yoga enthusiasts dream. Have you ever tried teaching yourself yoga or wanted to do yoga but were intimidated by the classes? The Nadi X yoga pant was designed for people like you. The pant comes with built in sensors (called as Haptic sensors) that vibrate and help you do yoga movements. The sensors are strategically placed near the hips, ankles and knees with embedded technology that does not feel bulky. The pants are available in various colours to suit your mood and are not too expensive either. Of course, you cannot machine wash these pants and may want to take good care of them.
Price: $299.00
Unique Factor:  Made for self-taught yoga enthusiasts the dress is unable
Availability: Only available from selected online retailers
Motiv Ring
Even though watches and bands are great for tracking your movements, they are cumbersome when you want to lie down or sleep. These Motiv Rings are great alternative to bulky bands. Made from titanium, this little ring can last for up to five days without requiring recharge. And if it does run out, you are still left with a well-designed accessory.  The ring is waterproof and monitors heart rate, calories, sleep patterns and active minutes. Fitness enthusiasts will love this one and the only worry is that you will forget to take it off.
Price: $199
Unique Factor: Small and compact with an in-built heart rate monitor
Availability: Available soon. Keep watching the company website
Under Armour Speed Form Gemini 2 Shoes
Under Armour has been known for their apparel but these shoes take the cake. They are made for running and hiking. With a built-in chip that tracks how long you have been running and a connected app to measure the data, you can track every one of your movement. The application allows you measure cadence, time, duration and distance with accurate GPS information.
Price: $149.95
Unique Factor: You can only run 400 miles on this shoe but when you replace it, your data will not get lost
Availability: Through Under Armour website and in Amazon
These gadgets were designed to assist you in achieving your goals faster and with ease. Even if you are not planning on buying them for yourself, they make for a great present to friends and family. No matter what occasion you are celebrating, try one of these gadgets for your favourite people and see how they rejoice!

4 Delectable Indian Recipes on the Paleo Diet

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The Paleo Diet ™ has taken the nutrition world by storm ever since it came into mainstream a few years back. The Paleo diet or Paleolithic diet is a low- carbohydrate diet that emulates the food of our ancestors. The idea is to eat more vegetables and greens and avoid processed food, grains and dairy products. This is because before the advent of agriculture and domestication of wild animals, the Paleolithic man primarily relied on such diet.

There is wide spread evidence that paleo diet helps improve body composition and helps lead a healthy lifestyle. Several enthusiasts claim that unlike other diets, Paleo gives them near instantaneous results with noticeable difference in their body within a week. Unfortunately, for those who love the Indian cuisine or cook Indian recipes frequently, the Paleo diet may become cumbersome. The complex Indian cuisine is almost always accompanied by a side of rice or other grains making it a paleo no-no.

Well you don’t need to worry any longer. With very few substitutes you can now make delicious Indian recipes that is guaranteed to leave your mouth watering. So, what are you waiting for. Grab your utensils and try these recipes out.  

Kerala Aviyal

This vegetable stew is simple that is very easy to make and Paleo friendly. It is made by stewing your favorite vegetables (squash, carrot, drumstick etc.,) in a coconut broth. The only thing you need to remember to make this recipe Paleo friendly is to avoid adding beans or any other non-paleo veggies. Another ingredient you need to avoid is yogurt. Yogurt does give this dish it's unique flavor but because it's a paleo no-no, you can make this dish without adding yogurt. It still tastes incredible and can be made in under 30 minutes.

Anda Bhurji

This Indian version of scrambled eggs is a breakfast delight. This recipe is very easy to make. All you need are your favorite chopped veggies – onions, tomato, carrot along with some farm fresh eggs. Lightly sautee the vegetables in olive oil and add the eggs. Keep tossing them until the eggs are well done and finally add some salt and pepper. That’s it. This Indian delight is paleo friendly with no substitutions required other than switching from regular oil to Olive oil. This is great as a tea-time snack or for a quick breakfast.

 Watermelon Chaat Salad

Having to give up desserts in the Paleo diet can be quite exhausting if you have a sweet tooth. Those sugar cravers can turn to this dish quite often to satiate their sugar-thirst. This dish, made from chilled watermelons and fresh cucumbers, provides much-needed relief in the hot summer months. If you are on a strict no-carb diet you may want to avoid adding mangoes but this is a great occasional treat if you are on Paleo.

Tamarind Cauliflower Rice

One of the dishes that is hardest to give up when you go Paleo after having lived on the Indian cuisine is rice. Indian recipes are used to having rice as the entree with chicken, veggies etc., as sides. If you hated giving up rice in your quest to go paleo, then you will surely enjoy this delight. Cauliflower rice is made by processing cauliflower and sautéing it lightly in olive oil until browned. To make tamarind cauliflower rice, all you need are tamarind juice, peppercorn and salt. Lightly toss the peanuts and peppercorn in oil and add the tamarind juice. When boiling, add the cauliflower rice and cook for a minute. And voilà, you have your very own spicy paleo-friendly tamarind rice. Some recipes suggest using peanuts and jiggery but remember to remove them to keep your dish paleo worthy.

The Paleo Diet is not a "diet" but rather a lifestyle choice. Do not be afraid to experiment and change your regimen depending on what works best for you. Because in the end, it all comes down to whether you like what you eat!

English Bulldog Adoption

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Regardless of their sourmug, the British or English bulldog (a name usually given to bulldogs) is comical, jovial, and amiable, among the majority mellow and docile of dogs. He is always ready and willing to make people happy, though he maintains an inflexible streak. If you have children in your home and are considering adopting one, you should consider English bulldog adoption. The reason is that they are very good with children; add to their loving to please and jovial nature, having them around the house and kids is certainly a wonderful idea. However, despite their ideal nature, the breed is simply not for everyone. If you do desire to have one around in your home, you will read all the tips about adoption, history, buying guide, etc in this article.
History of English bulldog:
In 1886 the American Kennel Recognized Club Recognized the English bulldog. It is also identified as the as one of the most popular settlers in America Beatles turned. The word “English” was dropped from the formal breed name by AKC; however, some devotees of the bulldog breed still regard them as English bulldog.
Interesting history:
The breed has a long and interesting history. Several assumptions about their beginning have been recorded. Most of the story of their origin is plausible and document supported, while some are conveniently set aside. Many professional concur that they are a cross between a pug and a mastiff. However, a number of experts assert that they are Alaunt descendant. Although some theorize that their origin lies in the first part of the 1600’s. Prestwich Eaton wrote a letter to the Englishman stating the difference between bulldogs and mastiffs; this was a bid to eliminate the notion that they are mastiff’s hybrid; this letter written by Mr. Eaton was accepted and this acceptance signals their separation.
Facts about English bulldog:
These facts about the English bulldog will aid your adoption decision.
Typically, they are low- stamina dog. They have a lovable disposition, excellent, dependable, and predictable with kids and require just moderate workout.


Physical appearance
The dog is a muscular little powerhouse with a crablike and wobbly personality that gives off great power, vigor, and stability. Their head is spherical and large, while the muscles are very short, giving a flattened facial appearance.
Personality:
They are sweet, dependable, gentle, and predictable and an excellent company in any family. They love people and actively beg for attention. However, they have maintained the bravery that was initially bred into them for baiting of bull, so they are a very fine watchdog. Despite their amiable and people-oriented traits, they can be very hostile to unknown dogs.
Living with English bulldog:
They don’t require a yard; hence they make an excellent apartment pet. Generally, they flourish best in temperate weather because they develop breathing problems, and easily overheat under hot weather condition. Under cold weather, they easily catch cold.
Is a bulldog adoption for you?
Despite the fact that they are amiable and a good companion to people especially children, they are still not for everyone. Before you make a decision to adopt an English bulldog, find out if it is for you. The adoption of this breed of dog should be taken seriously. Due to the fact that they are expensive and popular; comparatively socially adjusted and healthy, they have been rarely obtainable for adoption. However, with current economic recession, many bulldogs have been made available for adoption because people are losing their homes. Typically, however, bulldogs with severe traits problems and/or severe health issues are the ones found available for adoption. They are however still amiable and merit a wonderful home. On the ground that their good naturalness (amiable, jovial, and friendly nature) is still in-place, they can be adopted.
Where to start searching:
For those looking for a bulldog to adopt, start your search at the BCA (Bulldog Club of America). As the name implies, it is an establishment for bulldogs; and has been existing way longer than the AKC (American Kennel Club). The Bulldog Club of America is very zealous about the welfare and health of the dogs. The rescue department of the association is simply extraordinary. Take note that they work exclusively with thoroughbred breeds.
The hybrid can be located in other shelters like the ASPCA. Anyone desiring to adopt the breed at BCA should be ready for some inconveniences as the organization is extremely selective about who they permit to adopt their rescued dogs. Before approaching the company with your intention, you should checkout other organization for rescued bulldogs in your locality. You will no doubt be presented with many results especially if you use the online search engine facility.

Adopting English bulldog is indeed a good idea if you desire to fill your home with joy and provide your children with excellent canine companion. The breed is very expensive, but due to the economic recession, you can adopt one as there are many rescued dogs in organizations like BCA, KCA, and others. 

Visit Banff National Park

One of the top tourist destinations to Canada is the Banff National Park that is nestled within the magnificent Canadian Rockies. It is always a good idea to start planning trip to Banff Canada in advance since the region has a variety of things to do. This article will give you an overview of the best time to visit along with key places of attraction and useful tips to help you plan the perfect vacation.

Best Time to visit based on Month

Skier’s Paradise: December-March

This is the time of peak snowfall with temperatures rarely crossing 32 degrees during day time and falling well below zero degrees at night. Despite the cold temperature, it is considered one of the best times to visit Banff as you get to see the frozen lakes and the snowcapped mountains. The weather is perfect for skiers and Banff national park has everything to cater to the needs of both novice and expert skiers.

Tip: Because of the significant swing in temperature, it is important to pack layered clothing so you can remove or add layers depending on the temperature.

Nature Lover’s Delight: April-May

This is an unpredictable time during which visitors at Banff may be caught by surprise at the weather. However, this is the peak of the hibernation season and bears are slowly stocking up on food to prepare for the cold months ahead. So, it is the perfect time to catch a glimpse of some wildlife. Within the Banff National Park, rangers will guide you through early morning or late night bear watching trips.

Tip: Unlike popular fiction bears do not leave you alone if you pretend to be dead. If you see a bear, back up slowly (in the opposite direction) until you reach a safe place to run.

A Fun Filled Family Vacation: June-August

By far, these months are the most pleasant months in the Banff national park as they are characterized by relatively warm climate. Unfortunately, however, this time of the year is usually packed with tourists who want to take advantage of the brief respite from cold weather to get a good hike to the top of the peaks.

Tip: Summer in the Canadian rockies is not the same as summer elsewhere. The lakes are likely to be still frozen and you should expect an occasional snowstorm or blizzard.

Budget Travel: September-November

If you choose to time your vacation rights to get the best deals and bargain prices, then choose to travel during this time. Since the weather swings from fall to blizzard-y cold in a span of a month, several hoteliers and travel agencies will offer you discounts that no one else will

Tip: Because you are travelling during unpredictable conditions, it is best to obtain travel protection in case your flight or stays are canceled due to inclement weather.

Top Places to Visit

The Canadian Rockies is a behemoth that stretches across over 600 acres in Canada’s Alberta province. So admittedly there are numerous places of interest along the way. But the following places are not to be missed.

Vermilion Lake

This is technically not one lake but rather a system of lakes that became a single entity due to the low-lying marshland that separated them.  Reflecting the beautiful Mt. Rundle and Sulphur Mountain from the frozen waters, this is a good place for wildlife watching, hiking and canoeing (weather permitting).

Tip: Visit during the sunset to catch a glimpse of the beautiful rays of sun bouncing off the waters.

Johnston Canyon

Most tourists who visit Banff take this hike which traverses along a limestone canyon. And if you visit it during the snowy season, you may be lucky enough to catch a glimpse of the frozen waterfall. The canyon was formed by a small creek that empties into the Bow River, a little way from Banff. While the hike is not arduous, it is also not for the faint of heart and needs a little advance preparation. 

Tip: While it is usually very crowded with tourists during the day, early morning and late afternoons might be good times to visit.

Moraine Lake

Seen from the vantage point of the Valley of Ten Peaks, this glacially-fed lake is every Zen lover’s paradise. This lake is so crystal clear that there is visibility for up to 20 feet into its depths. It has immense cultural significance for Canadians and is on the reverse of their 20-dollar bill. It also features as one of the background screensavers of Windows 7 computers.

Tip: Check before you plan a visit as the lake is only open during certain times and days of the year.

Lake Louise

Called as the lake of the little fishes, this is undoubtedly another stunning lake within Banff National Park. There are several hiking trails that are also open to biking and horseback riding during the summer and open to snowmobiles and sledding during the winter.

Tip: Arrive early and rent a canoe to go out into the water and enjoy its serenity as you waddle to its center.

Peyto Lake

You will be mesmerized by this lake with a water that is so deeply turquoise that you’ll wonder if it is for real. The lake gets its color from the glacial rock flour that flow from the melting glaciers.

Tip: Come with a picnic basket, some light snacks and a spread so you can watch this mesmerizing lake from the vantage points along the Rockies. 

Whether you are planning on a relaxed holiday or an exciting hiking adventure, there is something for everyone at the Banff National Park. Banff National Park is truly one of Canada’s hidden treasures!