A Long Engagement

I first learned of my would-be betrothal to a man named Stephen in 1993, when I was 21. My parents had just returned to the States from a trip to the territory of my mother’s people, the Karen; their home is the country I will always call Burma, though it had been renamed Myanmar by its military-backed government. A 29-year-old soldier engaged in resistance against the junta, this Karen man was also a self-taught programmer and engineer — and he appeared to have dazzled my parents. ‘‘I promised you in marriage to him,’’ my mother informed me, only half in jest.

 

A year later, we heard that Stephen had been in a boating accident on the Salween River, which snakes from the Tibetan Plateau down to the Andaman Sea. While saving a young woman, he was thrown into the water and pinned between two colliding boats. His back was broken, and he was now paralyzed from the waist down.

 ‘‘Isn’t it possible he’ll recover?’’ I asked a physician friend.

 ‘‘He’ll never walk again,’’ she told me, so coldly that I had to leave the room. I wept, confused by my outburst, overcome by the feeling that a terrible injustice had been done to someone I loved but had never met.

 It was seven months later, on my first trip to Karen territory, that I actually met Stephen. But when I visited him in the wood-planked dwelling where he lived with a colonel’s family, he hardly glanced at me, and I felt hurt. He was slight yet strong, and his avoiding gaze told me something about both his fortitude and wounded pride. His mother later informed me, seemingly at random and with startling candor, that the question of marriage had been eliminated for him. ‘‘He won’t be able to satisfy a wife,’’ she said.

 But he was able, with time, to become instrumental in Karen affairs. Along with other indigenous peoples there, the Karen had long been fighting the government’s oppressive actions against minorities, and in the late ’90s, after Stephen immigrated to the United States, he and my mother began working closely in the push for human rights and democratic governance. She trusted Stephen’s opinion more than anyone’s. He often referred to her as his teacher, and she teased and worried over him as if he were a son. Still, during these years, I never developed more than an acquaintance with him. He was based in Seattle, and I was consumed with my own life in Southern California — education, work, marriage and parenthood.

I first learned of my would-be betrothal to a man named Stephen in 1993, when I was 21. My parents had just returned to the States from a trip to the territory of my mother’s people, the Karen; their home is the country I will always call Burma, though it had been renamed Myanmar by its military-backed government. A 29-year-old soldier engaged in resistance against the junta, this Karen man was also a self-taught programmer and engineer — and he appeared to have dazzled my parents. ‘‘I promised you in marriage to him,’’ my mother informed me, only half in jest.

 A year later, we heard that Stephen had been in a boating accident on the Salween River, which snakes from the Tibetan Plateau down to the Andaman Sea. While saving a young woman, he was thrown into the water and pinned between two colliding boats. His back was broken, and he was now paralyzed from the waist down.

 ‘‘Isn’t it possible he’ll recover?’’ I asked a physician friend.

 ‘‘He’ll never walk again,’’ she told me, so coldly that I had to leave the room. I wept, confused by my outburst, overcome by the feeling that a terrible injustice had been done to someone I loved but had never met.

 

It was seven months later, on my first trip to Karen territory, that I actually met Stephen. But when I visited him in the wood-planked dwelling where he lived with a colonel’s family, he hardly glanced at me, and I felt hurt. He was slight yet strong, and his avoiding gaze told me something about both his fortitude and wounded pride. His mother later informed me, seemingly at random and with startling candor, that the question of marriage had been eliminated for him. ‘‘He won’t be able to satisfy a wife,’’ she said.

 But he was able, with time, to become instrumental in Karen affairs. Along with other indigenous peoples there, the Karen had long been fighting the government’s oppressive actions against minorities, and in the late ’90s, after Stephen immigrated to the United States, he and my mother began working closely in the push for human rights and democratic governance. She trusted Stephen’s opinion more than anyone’s. He often referred to her as his teacher, and she teased and worried over him as if he were a son. Still, during these years, I never developed more than an acquaintance with him. He was based in Seattle, and I was consumed with my own life in Southern California — education, work, marriage and parenthood. 

When I arrived late at night in a Thai village across the Salween from Karen headquarters, he was sleeping. We hadn’t seen each other since my mother’s memorial service, and after all that time on the phone, I’d almost forgotten his paralysis. Now when I walked into the room, I was stunned to see how helpless he looked, as if fastened to the bed, and I found myself rushing to this man I’d never touched and falling down into his arms.

 At the time, I could no more stop my tears than explain them. Today, on the eve of the first general elections in the country in decades, it seems to me that I was reacting to the tremendous toll that his personal and political struggles had taken on him. I must have been reminded also of my mother, who had been similarly confined to her bed during her illness, and whose death had cost us a heroine. It occurs to me now how vulnerable Stephen and I were, how dependent on each other. Even to get out of bed, Stephen would need my help. And I needed the comfort that perhaps only he, with all our unrealized history, could give. He seemed to understand all of this, and he stroked the back of my head.

 At the end of our trip, we stayed a night at his cousin’s place, a concrete structure filled with guests, in Mae Sot, Thailand. The cousin was away, but a sweet woman Stephen knew showed up with dinner. She sat in the kitchen while we ate, re-emerging to knead Stephen’s shoulders before wheeling him into the bathroom to prepare him for sleep. A nurse with two daughters, she had trained hundreds of other nurses serving the nearby refugee camps. ‘‘Whenever I come through, she takes care of me,’’ Stephen explained later, from a bed alongside mine. Then he let on that she was the young woman he saved long ago on the Salween. ‘‘Look at all she’s done,’’ he said, with the tenderness I’ve come to rely on. ‘‘Tell me it wasn’t worth it.’’

 

Sitting job: Why it's dangerous and how you can reduce the risk

We all have heard about the negative effects of a sitting job. Research has shown that people who sit at a desk job all day have a higher risk of dying from any cause.

There is evidence to prove that even if you exercise, prolonged sitting actively promotes a range of chronic diseases including Type 2 diabetes, heart disease, obesity etc.

Studies have also found that sitting for long hours increases one’s risk of getting cancer. Further, one’s chances of suffering from anxiety disorder and depression also rises depending upon the hours he/she spends in the chair.

While studies have shown that sitting kills even if you exercise and eat right, you can still reduce your mortality risk by incorporating some activities in your daily schedule that will help you avoid sitting for longer periods of time.

In an exclusive interview with Salome Phelamei of Zee Media Corp, Deepak Rawat, National Fitness Manager, Fitness First India, shared some excellent tips to stay healthy while being at a desk job.

Mr Deepak Rawat is a certified Personal Trainer, American Council on Exercise, USA; Certified Spinning Instructor; Clinical Exercise Specialist Certification Gold Standard, American Council on Exercise, USA; Advanced Health and Fitness Specialist Certification, American Council on Exercise, USA.

Having more than 11 years of working experience in the fitness industry, Deepak Rawat featured in the Top 10 Personal Trainer in India, Men’s Health, October 2014 edition.

How sitting for longer durations affect one's health?

Sitting for more than six hours a day damages your body from inside. It starts affecting your muscles and organs, thus making you prone to a lot of diseases including weight gain, high cholesterol and many more. Daily exercise does minimize the impact but doesn’t nullify it.

To completely kill the side effects of siting, it is advised - especially on the days you're sitting for work - to stand for five minutes after every 30-60 minutes of sitting.

Additionally, few stretching exercises will help your muscles relax. It will help you increase your efficiency also as sitting for too long affects you both mentally and physically.

Remember that your body is not meant for just staring at screens and sitting on a chair the whole day, there's more to it. If you take care of your health, your health will take care of your work in future.

Best exercises/suggestions for people with a sitting job of more than 8 hours a day:

The best way to start with is to include simple workouts in your daily routine. If you live closer to your office, then it’s better to walk, jog or cycle. On the contrary, in case the office is located far off, try getting off the public transport a few stops earlier than your actual office stop or park your vehicle in a parking lot that is a little far away so that you can walk for a few minutes.

Best exercises to do at a desk job:

Our daily lifestyle directly affects our level of health. Here is a list of simple exercises which can be done while sitting in office, with proper technique and posture.

Stretching: - Stretch your hamstring, gluteus and chest while sitting at your office chair to avoid muscle tightness caused due to long sitting.

Stability: - Single leg standing, pelvic bridge and plank are the best exercises to gain stability.

Strength: - Squats on office chair, wall push-ups, wall angels for lower body, and push and pull strength exercises give strength to your body.

Tips to burn calories while at work

By following simple steps, you can actually burn a lot of calories which you gain by sitting for hours.

Walk while you talk on phone

Go for the stairs instead of the elevator for a meeting at a different floor

Go out during your lunch break

 

These Tweaks To Your Morning Routine Will Make Your Entire Day More Productive

 

I don’t know anyone who couldn’t use a little boost in their energy and self-control.

Researchers at the University of Nottingham recently published findings from their exploration of 83 separate studies on energy and self-control. What they found will change the way you start your day.

The researchers found that self-control and energy are not only intricately linked but also finite, daily resources that tire much like a muscle. Even though we don’t always realize it, as the day goes on, we have increased difficulty exerting self-control and focusing on our work. As self-control wears out, we feel tired and find tasks to be more difficult and our mood sours.

This exhaustion of self-control kills your productivity, and it makes the morning hours, when self-control is highest, the most important hours of the day.

But the trick isn’t just to spend your morning hours working; it’s to do the right things in the morning that will make your energy and self-control last as long as possible.

“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?'” And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” – Steve Jobs

The Nottingham research has led me to uncover ways we can break bad habits in the morning and maximize our energy and self-control throughout the day.

Whether you naturally wake up feeling alert and productive or wake up with the brainpower of a zombie, these tips will help you transform your morning routine and set a positive tone that lasts the entire day.

Start with exercise. Researchers at the University of Bristol found that people who exercise during the workday have more energy and a more positive outlook, which are both critical to getting things done. Getting your body moving for as little as 10 minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses. Exercising first thing in the morning ensures that you’ll have the time for it, and it improves your self-control and energy levels all day long.

But drink some lemon water first. Drinking lemon water as soon as you wake up spikes your energy levels physically and mentally. Lemon water gives you steady, natural energy that lasts the length of the day by improving nutrient absorption in your stomach. You need to drink it first thing in the morning (on an empty stomach) to ensure full absorption. You should also wait 15–30 minutes after drinking it before eating (perfect time to squeeze in some exercise). Lemons are packed with nutrients; they’re chock full of potassium, vitamin C, and antioxidants. If you’re under 150 pounds, drink the juice of half a lemon (a full lemon if you’re over 150 pounds). Don’t drink the juice without water because it’s hard on your teeth.

No screen time until breakfast. When you dive straight into e-mails, texts, and Facebook, you lose focus and your morning succumbs to the wants and needs of other people. It’s much healthier to take those precious first moments of the day to do something relaxing that sets a calm, positive tone for your day. Jumping right into electronics has the opposite effect—it’s a frantic way to start your day. Exercising, meditating, or even watching the birds out the window are all great ways to start the day.

Eat a real breakfast. Eating anything at all for breakfast puts you ahead of a lot of people. People who eat breakfast are less likely to be obese, they have more stable blood-sugar levels, and they tend to be less hungry over the course of the day. And these are just the statistics for people who eat any breakfast. When you eat a healthy breakfast, the doors to a productive day swing wide open. A healthy breakfast gives you energy, improves your short-term memory, and helps you to concentrate more intensely and for longer periods.

Set goals for the day. Research shows that having concrete goals is correlated with huge increases in confidence and feelings of control. Setting goals specific to the day puts everything into motion. Narrow your goals down to a few achievable ones that can easily be broken down into steps. Vague goals such as “I want to finish writing my article” are counter-productive because they fail to include the “how” of things. The same goal re-phrased in a more functional way would read something like this: “I am going to finish my article by writing each of the three sections, spending no more than an hour on each section.” Now, you have more than simply something you want to achieve—you have a way to achieve it.

Getting your morning started off right at home is important, but it’s only half the battle. If you fail to maintain that tone once you set foot in the office, your morning can lose momentum quickly. Here’s how you can maintain a productive tone once you hit the office:

First, clean your workspace. Even though it’s a pain to clean right when you get into work, it makes a big difference to your ability to concentrate. A Princeton University study found that people who worked in a clean workspace out-performed those who worked in a cluttered one because clutter pulls your attention away from your work. In fact, the effects of clutter on concentration are not all that different from the effects of multi-tasking.

No e-mail until you've eaten three frogs. “Eating a frog” is the greatest antidote to procrastination, and the most productive people know the importance of biting into this delicacy first thing in the morning. In other words, spend your morning on something that requires a high level of concentration that you don’t want to do, and you’ll get it done in short order. Make a habit of eating three frogs before you check your e-mail because e-mail is a major distraction that enables procrastination and wastes precious mental energy.

“Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.” – Mark Twain 

Assign times to your to-do list, and monitor your progress against your goals. There’s no point in setting goals in the morning if you don’t check in on them. Look at what you’ve done so far with a critical eye. If you realize you’re behind schedule or doing a shoddy job, it’s important to adjust your goals or your work ethic so that you can move intentionally through your day.

Keep morning meetings on schedule. Meetings are the biggest time waster there is, and they can ruin an otherwise productive morning. People who use their mornings effectively know that a meeting will drag on forever if they let it, so they inform everyone at the onset that they’ll stick to the intended schedule. This sets a limit that motivates everyone to be more focused and efficient. Keep your morning meetings on time, and your entire day will stay on track.

Don’t multitask. Multi-tasking in the morning—when you have lots to do, tons of energy, and it feels like you can do two or three things at once—is tempting, but it sets your whole day back. Research conducted at Stanford University confirmed that multitasking is less productive than doing a single thing at a time. The researchers found that people who are regularly bombarded with several streams of electronic information cannot pay attention, recall information, or switch from one job to another as well as those who complete one task at a time.

But what if some people have a special gift for multitasking? The Stanford researchers compared groups of people based on their tendency to multitask and their belief that it helps their performance. They found that heavy multitaskers (those who multitask a lot and feel that it boosts their performance) were actually worse at multitasking than those who like to do a single thing at a time. The frequent multitaskers performed worse because they had more trouble organizing their thoughts and filtering out irrelevant information, and they were slower at switching from one task to another. Ouch!

Multitasking reduces your efficiency and performance because your brain can only focus adequately on one thing at a time. When you try to do two things at once, your brain lacks the capacity to perform both tasks successfully.

Finally, say no. No is a powerful word that will protect your precious mornings. When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them while your mind is fresh. Research conducted at the University of California in San Francisco showed that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression. Learn to use no, and it will lift your mood as well as your productivity.

Bringing it all together
The right morning routine can make your day, every day. The trick is to be intentional about your mornings, understanding that a.m. hours are precious and should be handled with care.

What do you do in the morning to start your day off right? Please share your thoughts in the comments section below as I learn just as much from you as you do from me.

Courtesy of: https://www.linkedin.com/pulse/tweak-your-morning-routine-transform-entire-day-dr-travis-bradberry

Does second opinion help in a difficult diagnosis?

There are several situations when we get confused about the diagnosis of a particular disease. We are not comfortable with the diagnosis and remedy suggested by the doctor. It happens mainly when the situation is a bit complex and difficult to diagnose. Experts say that it is always better going for another opinion in such case. 

Each doctor develops a specific style of diagnosis and treatment over a period. Personal beliefs, perceptions, and experiences build it gradually. Therefore, the conclusion drew by him or her need a reconfirmation from another expert if you are not convinced of it.  Remember, patient’s consent is the biggest factor. There has to be total trust and faith on the diagnosis. A second opinion becomes mandatory in case of doubt.

It helps!

Doctors are also human beings, and the judgment may go haywire at times. When it is revalidated by another party with a neutral and fresh perspective, new ideas emerge.  Sometimes, some alternate treatment method or the latest technology is suggested by the doctor who has been consulted for a second opinion. Whatever the case might be, patients are always benefited by the second opinion.  In complicated ailments or life-threatening diseases, it is always good to see another doctor.

 

How to place your diagnostic center distinctly in the market?

In the modern world of marketing, you can’t achieve great success in any business that is not visible. It is true for every business, including a diagnostic center. You have to publicize it smartly and effectively to achieve higher footfall. Experts say that there is no need to reinvent the wheel. You need to look at some basic things.

•Today, everyone prefers specialization and uniqueness. Your diagnostic center should stand out differently in the crowd. The differentiating factor could be anything like ambiance, patient care, facilities or package deals. Patients should feel the striking difference between your center and others. It makes a big difference.

•Leverage strength of the Internet. Let your diagnostic center mark a strong presence in the virtual world. Patients and health practitioners are online most of the time. Hence, they immediately notice your center if it is visible on the net. Get a website created by an expert and insist for the best SEO techniques.  When people search for the best diagnostic center in the town, you appear at the top. It increases the possibility of more people coming to your center.

•Always remember that patients are your customers, and they have an immense potential for making or breaking your image. When the customers talk good about you, they bring new customers. Therefore, give the customers as much convenience as you can. Put convenient timings for sample collection and report delivery. Give home-delivery of reports if possible. Even if you charge a few bucks, people don’t mind paying for the convenience.

•Advertise yourself in the hospitals around. Of course, you need to acquire necessary permissions for the same. Offer a digital access to the reports and diagnostic history to patients and doctors. 

These simple, but effective tips make you the diagnostic center of choice in the town!

How to prevent an outbreak of Bird Flu?

As the name suggests, it is a kind of disease that gets spread from infected birds. Prevention of bird flu can be done in three ways.

General precautions

These are basic hygiene rules that can prevent any infection. They are equally effective in controlling bird flu as well.

•Avoid public places or crowded places if you have weak immunity and there are cases reported in your locality.

•Wash hands using a mild soap regularly. It is mandatory to wash the hands when you come from outside or handle food stuff.

•Cover the mouth and nose with a hanky or paper tissue when you cough or sneeze.

•Dispose of used tissues properly.

•Avoid touching the face repeatedly.

•Improve immunity by eating a healthy diet, following an exercise routine and adopting a healthy lifestyle.

•Use masks when there is an outburst in your area.

•You can consume meat or eggs, but store raw meat separately. Also, wash the meat properly before cooking. Wash your hands with medicated soap after handling raw meat.

While handling pets or birds

One has to be extremely careful and vigilant while handling birds or pets when the virus is active around. 

•Wash hands thoroughly using a medicated soap after feeding the birds.

•Do not handle sick or dead birds in any case.

•Do not handle bird droppings. Wash hands with medicated soap in case you come in contact with it.

•Watch out for casualties in the farm. Report immediately if the death toll reaches five birds.

•Don’t let the pets come in contact with the birds or bird droppings.

Vaccination

Get a shot of H5N1 vaccination 9Bird Flu vaccination) if recommended by medical professionals. Since the supplies are limited, it is not a general prevention against bird flu.

Well-prepared diagnostic centers can only effectively manage a pandemic

When a pandemic strikes, it spreads with an incredible speed. There is very less room left for preparations or getting equipped to cope up with the problem. Timely characterization and evaluation of the severity are two deciding factors behind a successful control of the outbreak. The research findings have to be quickly converted into clear instructions and guidelines for the disease.  Undoubtedly, diagnostic centers play a pivotal role in keeping the situation under control. They need to identify and categorize the cases based on criticality. Well-prepared diagnostic center greatly helps in crisis management.

Effective management of outbreak is possible only when a diagnostic center

•Detects the possibility of the outbreak and make necessary arrangements for diagnostic tests.

•Does a systematic estimation about the accuracy of diagnostic tools.

•Train the crew members about methods of correctly diagnosing the symptoms.

•Appraises the team about the latest development or mutation in the virus reported by research labs.

•Doesn’t guess about anything, seeks authentic information from relevant authorities.

•Maintains the record of observational data and performs a statistical analysis.

•Critically observes changes in the chemical composition or physical structure of the virus or bacteria.

•Trains the team members about the standards and protocols approved by authorities for diagnostic investigation.

According to experts, two parameters determine the severity of an epidemic, the speed trajectory and the disease burden.  The first one refers to the rate of infection, and the latter one determines the load on the public health system caused by the pandemic. Both are critical for effective control of the disease. The situation becomes complicated when multiple diseases with matching symptoms strike simultaneously. Correctness of results provided by diagnostic centers decides the effectiveness of damage control. When they are well-prepared in the initial phase of the outbreak, it is a great contribution to the society and mankind.

Assertiveness is a personality trait helpful in relieving stress

Assertiveness is a much talked about qualities. Management gurus and organization behavior experts praise it for various benefits, but can you imagine it is helpful in reducing stress as well? Yes, certainly it is. Assertiveness is a great virtue that brings a phenomenal change in the personality. It controls anger, improves interpersonal relations and most importantly it controls stress.

Many people don’t get the idea of assertiveness being a stress reliever. Fundamentally, people sometimes get confused between assertiveness and aggressiveness. There is a hairline difference between them. Assertiveness means expressing views in a definite, certain, and effective way. It is an attitude of standing for a personal point of view without disturbing the beliefs and rights of others. 

Aggressiveness, on the other hand, is an attitude of forcing personal preferences on others without paying any respect to their feelings, emotions, or limitations. Being aggressive has a little bit negative connotation.

How can assertiveness be a stress buster?

There are various factors that make it a true stress reliever.

  1. When you tell your point of view precisely and clearly, there is no ambiguity or confusion. Others can’t force their intentions or desires on you.  
  2. Assertiveness respects other people’s feelings. Hence, there is no chance of interpersonal conflict. 
  3. When you have the courage of saying ‘no’ to others, there is no pressure of undue deliverables. You are free to carry out the tasks as per priority decided by you. Assertive people understand the criticality of the situation and alter their priorities accordingly, but they do it as per their discretion. Since there is no pressure from others, there is no stress or frustration.
  4. Assertiveness helps in planning the work meticulously and executing it perfectly. Since there is no distortion in the plans, you can finish off the tasks more precisely and timely.

People expect good hospitality also from a hospital, not just medical treatment!

In last few decades, there has been a revolutionary change in healthcare services. Not only more sophisticated and accurate treatments are available, but there is a paradigm shift about soft aspects like service or behavior. Healthcare industry gets converted into a service industry, and that is the basic reason for this change. Patients are treated as clients, and their satisfaction is considered an important parameter.

In fact, many people feel that there is a little difference between a good hotel and a super-specialty hospital. There are posh receptions, waiting rooms, well-maintained lobbies, and luxurious rooms. Some hospitals offer special arrangement for patients based on the category of service they opt for. It is not much different from a hotel or resort where service quality depends on the class of rooms. 

Medical tourism boosts it further

As medical tourism becomes popular, every year hundreds of health and wellness centers get added to the list. Not only in developed countries, but emerging economies like India and China also there is a huge market for it. Healthcare centers and spas offer luxurious stay and innovative treatment methods by combining ancient concepts and modern medical science. It is a global trend that is expected to increase further. 

Affordability is another important fact

It is a general opinion that treatment costs have increased manifold, but at the same time affordability has also increased in the same proportion due to the popularity of health insurance. In a country like India, each household invests in health insurance. As a result, the majority of the cost gets reimbursed, and people do not mind consulting sophisticated healthcare centers.  They are ready to pay for VIP rooms and super specialty ICU facilities.  Hospitality becomes incredibly important in hospitals today. It becomes a part of medical treatment, even if hospitals charge additional money for it!

Sleep deprivation symptoms effects and treatment

Sleep deprivation or deficiency causes multiple ill-effects on the body, and some of them are long-lasting and severe. Body gives symptoms of it, but we tend to ignore them and let the things go out of control. Experts say that five symptoms clearly indicate that you have been deprived of adequate sleep.

Feeling sleepy all the day 

Do you feel like sleeping whole day? Drowsiness is the most prominent sign.

Trembling and poor motor skills 

Do you fumble and jumble while arranging the things or spill a cup of tea more frequently nowadays? It indicates there is something wrong with the sleep. Poor motor skills and lack of coordination between mind and body are effects of inadequate sleep.

Acidity and heartburn

Poor sleep causes hyperacidity and heartburn. Taking antacid pills or carbonated drink isn’t the solution. The symptom indicates improper sleeping routine. 

Anger, anxiety and wrath 

If you find a distinctive change in the mood patterns, then look at the sleeping routine. Does the sleep get disturbed just after midnight and you can’t sleep till early morning? Such sleep pattern makes the mood volatile, and you get angry about small issues. Anxiety and wrath indicate that there is a change in the sleeping routine.

Treatment

The very obvious treatment of sleep deprivation is taking adequate sleep. Come what may, you must sleep adequately.  Try following tips, but visit a physician immediately if the tips don’t work.

  • Curtail the time of watching television and avoid late-night parties.  
  • Eat before two hours of sleeping time to avoid acidity.
  • Drink a glass of chilled milk before sleeping.
  • Meditate, do breathing exercises.
  • Make the bedroom comfy and cozy. 
  • If the sleep gets disturbed late night, then pick up your favorite book or listen to the favorite music.