The only thing which can keep you fresh all day long is proper sleep. A proper sleep ensures good physical and mental health. Talking of sleep includes not only sleep itself but the timing, duration, and quality all considered to be the key factors.

If you are sleep deprived then we suggest you not to take medicines to overcome it, but tackling it with food would be a wise decision.  

Here is a list of foods that will not only help you deal with the sleep malfunction but to fulfill your nutritional requirements. 

An ounce of almonds contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep. It also contains high doses of melatonin which plays a vital role in your natural sleep-wake cycle. It is used in supplements which are helpful in treating sleep disorders and insomnia. 

Pistachios are a complete pack of protein, vitamin B6, and magnesium, all of which contribute to better sleep. But the intake shouldn’t exceed an ounce as it is too high in calories and can have the reverse effect of keeping you awake.

Though it brings back the childhood memories, now it makes sense when we look it technically behind the logic of drinking milk before getting to bed. Milk contains tryptophan, calcium, vitamin D, and melatonin all of which are sleep-promoting compounds.

It is famous for calming nerves and considered to be a traditional remedy for insomnia. It contains antioxidants which help in fighting against cancer and heart disease. It not only also reduces depression and anxiety but also improve skin health.

Dr. Gerben Van Ooijen from the school of Biological Sciences, University of Edinburgh, revealed that a vital nutrient found in dark chocolates can help a person sleep better at night. This vital nutrient suggested by Dr. Ooijen is Magnesium which helps cells to cope in the body's circadian rhythm. The circadian rhythm is the one responsible for sleeping, waking and temperature of the body.

Magnesium and Potassium are best to promote sleep as they are natural muscle-relaxants and both are present in banana. Potassium is also best for cardiovascular health and cognitive functioning.

No doubt Walnuts are rich in magnesium, phosphorus, copper, and manganese. Consumption of Walnut ensures good heart health and reduce high cholesterol levels. It is a good source of tryptophan that helps sets your sleep-wake cycles.

Its natural sugars raise insulin, letting tryptophan enter the brain. Tryptophan helps in producing melatonin and put your body to sleep.  You can add it to tea, or have it with cinnamon. For sleep, raw honey is a better choice in comparison to pasteurized honey. 

For better results it is advised to consume any of them 2–3 hours before bed; as eating immediately before going to bed could cause digestive issues. The above foods mentioned are commonly known for promoting sleep and relaxing mind or body. In case of any specific medical or health condition, you should better ask your doctor before adding to routine.

1. Make a secret gesture among you two or between the family members. Kids like to play team.

2. Cook differently shaped cookies or pancakes.

3. Play the music or start rhyming in the middle of study time just to lighten the air.

4. Hang a whiteboard in the room to leave messages and replies for each other. It will enhance their written potential and get better at spellings.

5. Share your old stuff like your toys, diaries, photos, and letters when you were the same age.

Flying Kite

6. When your child is going to give up on something they truly like after trying so hard for it; encourage them, tell them there is nothing they can’t do.

7. If your kid’s room looks untidy, ignore it. At times it is good to ignore. Don’t get too hard.

8. Show a similar enthusiasm as their, while playing with them or doing things they like.

9. It’s okay to say “Yes” occasionally to things which are off-limits, like climbing the gate, sitting on the counter, jumping in the puddle.

10. Go for a walk and have some conversation, discuss what’s happening on the street and the people doing around.

Walk

11. Leave a note with candy or chocolate in the lunch box.

12. Let your kid overhear when you are telling something good about them to someone.

13. Always tell and appreciate them to vent out things bothering them. Give your child shoulder to cry on and when it’s done don’t forget to tell them “let it go”.

14. Take a random suggestion from your child or ask him/her how to do something. And once you are done, be sure to tell them they are amazing.

15. Don’t forget to thank your child when he/she does a chore on his/her own, even if it's just hanging up a towel or refilling a pitcher.

Jumping in puddle

16. Let your kid stomp in a puddle along the way. It will make them realize that their joy means a lot to you.

17. Take out the markers, paints and glitter glue to make something colorful. Be it a card, wall hanging or a picture.

18. Take in a stray cat or puppy that needs shelter, it could serve as a teammate. In this way, they also learn to be responsible and caring for the surrounding.

19. Give your kid a chance to figure out their own issues and fix them. Don’t try to intervene straight away.

20. Discuss their all-day activities and ask how their day was at school. Let them share their feelings about certain issues or why their mood is grumpy.

What is Naegleria Fowleri?

Possible areas where Naegleria is found:

Industrial-Discharge

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Possible chances of encounter: 

Symptoms of Naegleria Fowleri:

Can we prevent Naegleria Fowleri? 

Treatment and Medication: 

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