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biki kal


The following weight loss tips are scientific and they will help you to actually lose weight.

Dieting is more important than exercising

Exercising is very important for losing weight but the importance of diet outweighs that. If you take a look at efficiency, you will find that cutting calories is more efficient than exercising. You can keep increasing your physical activity to achieve weight loss, but instead of that issue keep decreasing your food intake, that will be much more effective and will be easier for you. If you are not exercising and you are simply dieting alone, then also you will be able to lose more weight. So, do not rely on exercise alone because it can backfire. After exercise, you feel hungrier because it affects your appetite and hunger hormones. And as a result of that, you may consume more calories than you have burnt through your exercise.

Exercise is useful in fixing a broken metabolism

If you have a broken metabolism, then exercise can be very useful for you in fixing it and thereby help you to lose weight. A broken metabolism can cost several problems and it can create problems for your efforts to lose weight. Your metabolism becomes inflexible after a few days of non-activity. When you start exercising, your metabolism can pick up again and gradually improve with each and every passing day. It is also critical in maintaining your body and metabolism. During the weight loss phase, your metabolism becomes very difficult to maintain but if you exercise regularly it becomes easier for you to do that. It will help you to maintain your weight loss without regaining the lost weight.

Calorie is very important

The saying that calories are very important is true in this case. A calorie is a calorie and it does not matter from where it has come. All calories equal whether you are getting it from the junk food or from healthy foods. If you want to lose weight, you will need to create a calorie deficit and that is true in any case. How you create that calorie deficit is up to you. If you are eating healthy food in more quantity than you need, which means you are adding more calories than your body needs, in that case, you are going to gain weight and not lose weight because you are adding more calories even though it is coming from healthy foods. However, it is little difficult to overeat calories from healthy foods in comparison to junk foods. When you look at calories from that angle, it does not matter what is the source of calories.

But the source of calories is important. The quality of calorie will decide how much calories you are going to consume. You cannot generally overrate vegetables but on the other hand, you can very easily overeat junk foods. The source of calorie will decide how fast it can satiate you. And depending on that the amount of food and so calories will vary a lot. It results from both psychology and biology. The food industry may manipulate how fast you feel satisfied with a particular food. It means you may be forced to eat more and consume more calories before you feel satisfied. On the other hand, more nutritious foods often mean you feel satisfied with fewer calories.


1. Weight Loss Coaching Program
2. Physical Activity for a Healthy Weight
3. Weight loss and dieting


Sound has been used in meditation for ages. Different types of meditation practices use sound in meditating. Different types of sounds are used in such meditation practices.

Sound and music is used because they can deepen the meditation. It can also help you to ease anxiety and promote a sense of well-being.

The power of music is celebrated by different cultures, religions and mystic traditions. Music and sound are used for inducing trance and meditative states. Kirtan, gospel singing, Sufi mysticism and even the use of bells and harps are different forms of sound used in meditation

Sound vibrations

Many meditation practices focus on sound vibrations while meditating. Some may use ancient Tibetan instruments like gongs and crystal singing bowls. Others may use drums and chimes, flutes, harps and other instruments to create different types of sound which are used for making people feel relaxed.


Some practices ask the practitioner to lie down in savasana and then use different types of music and sounds to make them feel relaxed. In some of the practices, you can sit down in a chair comfortably and then use the sounds and music to make yourself more relaxed. Such an hour of sound meditation will help participants to reach a state of more peacefulness. Such a state may be achieved faster when sound in meditation is used in comparison to normal meditation.

If you want to experience a deep peace and calm within a few minutes, you need to practice and experience sound and music meditation. Such a sound meditation will help you by bringing balance and harmony to your body, promoting positive energy and it will help you to get a sense of well-being within a short time.


Sound meditation is a very effective form of meditation. It can help you to ease depression, anxiety and addiction by making you more peaceful and positive. Music is always on mood altering and it can stimulate and sooth you. It can help you to relieve stress and it can get you out of depression.

The tones, maladies, textures, harmonies and the tempo of the music or sound can affect you as a human being psychologically, physically and emotionally. So music and sound can help you to meditate and achieve deep relaxation.

Some of the meditation music and sounds more effective because they are more relaxing than others. Some sounds may be hypnotic for you and some others may cause trancelike states. It is possible for sound and music use along with meditation to alter your brainwaves in such a way that you go into a deep meditation.

There are sonic mantras, music of nature, drones, home chanting, deep meditation music, iso-chronic tones and other search meditation sound and using available which you can use for relaxation and deep meditation.

Should you use it?

Music and sound can calm your mind and body. It can also lead you to a sense of inner journey. In fact listening to music and sounds can also be another activity which will help you to make yourself relaxed. For some people, listening to classical music and sound may help them to experience concentrated calm and blissful states which are offered by meditation.

However, you should be careful in choosing the music and the sound to accompany your meditation. You should not simply just pick up any meditation music and sound and start meditating with the help of it. You will need scientifically produced and created music that follows the necessary rules, because only those type of meditation music and sound will help you to achieve a deeper state.


1. Sonic Harmonics – Meditation & Relaxation Audio Downloads
2. Meditation and Psychiatry
3. Mindfulness meditation helps fight insomnia, improves sleep

Around age 30, your testosterone levels may start to decline and it may result in some changes in your body and your lifestyle. There are some problems associated with decreased levels of testosterone. If you have a good testosterone levels there are several benefits that you will receive from it. Is there any way to increase testosterone levels so that you feel more energetic, have better sex life and enjoy the life overall.

Lose weight

If you are overweight, you will need to lose some weight if you want to increase your testosterone levels. Overweight men generally tend to have lower testosterone levels. To lose weight, you will have to start strictly limiting processed sugar in your diet. Sugar is one of the main causes of obesity and overweight. You will need to restrict the amount of processed foods, fruit juice and sweeteners so that you are not getting more sugar and fructose. You will also need to restrict grains and milk and a possible completely eliminate them. Refined carbohydrates are also should not be included in your diet because they quickly break down to sugar and increase your insulin levels which may result in insulin resistance and that can cause you to gain weight. Search refined carbohydrates include breakfast cereals, pretzels, bagels, waffles etc.

When you reduce or eliminate the problematic foods from your diet, you will need to replace them with healthy substitutes so that you get the necessary vitamins and nutrients. Vegetables and healthy fats are very important for you and should be included in your diet. You will have to increase the amount of vegetables you are eating when you reduce grains and sugars from your diet. You will also need protein and healthy fats to ensure you are completely healthy.

Check your vitamin D levels

To boost your testosterone levels in the body, you will need to optimise your vitamin D levels. It is a steroid hormone and is necessary for healthy development of the sperm cell. It is also essential for ensuring better semen quality and sperm count. Studies found that vitamin D can boost testosterone levels even in case of overweight men. Vitamin D deficiency is very prevalent in different parts of the world mainly because people do not spend more time under the sun. Sun exposure can help you to improve your vitamin D levels. You can also take vitamin D supplements if necessary.

High-intensity exercises

If you want to increase your testosterone levels, you will need to practice high-intensity exercises. Do not go for aerobics or prolonged moderate exercise because they will have negative impact on your testosterone levels. You can take up any exercise you want but it should be high in intensity.

Besides that intermittent fasting will also help you to increase your levels of testosterone. It is good for you because it can increase the expression of satiety hormones such as leptin, insulin, GLP-1, adiponectin, CKK etc. All these hormones can increase your tests are several levels, counteract age-related testosterone decline and increase your libido.

If you want to boost the satiety hormones which will help you to boost your testosterone levels, just after your exercise you should consume a whey protein meal.

Reduce stress

If you want to increase your testosterone levels, it is very important to reduce stress in your life. When you're stressed, your body releases stress hormone cortisol which can block testosterone. If you have high levels of cortisol due to chronic stress, testosterone effects can be blocked for a long-term. Use any stress busting method or technique you like to reduce your stress in your daily life.


1. 31 Day Testosterone Plan
2. Understanding How Testosterone Affects Men
3. Effect of testosterone on muscle mass and muscle protein synthesis

The following courses will help you to lose belly fat in a natural way without having to depend on lots of equipment, diet pills or other medications.

Set a realistic goal

Before you start your belly fat losing journey, you need to be very sure about what you want to achieve within a given time. You will need to set a goal which is realistic enough considering your present condition and what you want to do during the time. It will take some time and you cannot expect immediate result without something drastic. This goal should result in a good plan to follow. You will need to find out how much calorie you need to intake every day because you will want to consume lesser calories than you a burning every day. You need a small calorie deficit because only that will help you to burn fat. If the calorie deficit is too high, your body will trigger starvation mode and then it will store fat and start using your muscle, as a result of which you will start losing muscle.

Consume low energy density foods

By consuming low energy density foods, you will be able to keep yourself full throughout the day. Little bit of hunger pangs is good for you when you’re trying to cut down your calorie intake but that doesn’t mean you would like to feel ravenous. You will need to include more low-energy density foods in your diet which will allow you to add more food to your diet without increasing the calorie. You will keep yourself full which such low-energy density foods because they generally supply water and fibre which make you full for a longer duration. Such foods include vegetables, fruits and fat-free broths. It is possible to make some changes to your favorite meals and reduce the total calorie amount of them. Instead of grilled chicken with Brown rice and vegetables, you can make it chicken, vegetable and Brown rice soup which will fill you up but will get lesser calories in your body.

Exercise and lose belly fat

When you start exercising, you will also improve your overall health and will shed excess belly fat. Since any type of exercise will need calories, you will be able to burn more fat by doing some exercises. But if you want to lose more belly fat, you will need to include high intensity interval training or HIIT in your exercise program. In this type of exercises, you work for short intervals but at a full throttle. Such short intervals may last for 10 seconds to a minute. While recovering from such high-intensity, you use a slow pace for a minute or two. Such HIIT exercises will help you by increasing your metabolism after the workout as the muscles need to work hard to get back to normal. Such exercise programs will be able to burn more belly fat in comparison to traditional cardio which your gym instructor may advise.

Avoid some diets

You will need to avoid some damaging diets. You should avoid diets which promise you huge weight loss within a few days. Also avoid diets that completely eliminate food groups or force you to eat just a few foods. You need to understand that these are fad diets and will not be sustainable. You need a balanced diet with the right exercises to lose the belly fat a natural way. You need a moderate calorie restriction to ensure that your metabolism is revving and helping you to lose the stubborn belly fat which is stopping you from getting the body you desire.


1. How To Build A Classic Physique
2. Is a big belly bad for the brain
3. The effect of abdominal exercise on abdominal fat


You probably already know that smoking can cause several problems for you including lung cancer, heart disease, emphysema etc. Probably you have already created a list of things that may happen to you if you do not quit smoking. But here we will talk to you about some surprising and compelling reasons to put away that cigarette.

Smoking will speed up mental decline

If you smoking regularly, it will enhance the speed of mental decline. It may be five times faster in case of smokers compared to non-smokers. A study found that higher rates of mental decline happens in both men and women when they smoke regularly even though they might not have any family history of Alzheimer’s or dementia.

When you smoke, a vicious cycle of artery damage, increased risk of stroke, and clotting starts, which results in mental decline. Chronic tobacco use is harmful to your brain and it may speed Alzheimer’s problem.

Smoking increases possibility of autoimmune disease

Smokers have a higher risk of developing lupus. Studies have found that when the quit smoking, the risk reduces. Lupus is a chronic autoimmune disease which shows up in the form of inflammation, tissue damage and pain throughout your body. The symptoms may become quite severe in some people.

A study done in Harvard found that there is a significant increase risk in case of smokers.

Smoking increases the possibility of SIDS

SIDS is sudden infant death syndrome and smoking can increase the risk of SIDS development. If the mother smokes, the possibility of SIDS increases. If a smoker mother shares are bed with the infant, it becomes particularly risky. If the mothers did not smoke during pregnancy, the risk reduces to a great extent. Maternal smoking can alone double the SIDS risk and when the mother shares the bed with the baby the risk is 17 times greater.

Smoking makes babies irritable

When the baby is exposed to tobacco smoke, the possibility of colic increases. Several studies have found that when the babies are exposed to smoking through any of the parents, it increases the possibility of colic problem. Colic is a condition that happens few weeks after birth and it may peak in about 5 to 8 weeks of the baby. This problem goes away by four months of age of the baby. Some of the symptoms of this problem are irritability, red face, inconsolable crying, clenched fists, screaming and drawn up legs.

Tobacco smoke can raise the levels of a gut hormone known as motilin in the blood and intestines. This hormone causes contractions of the stomach and intestines and as a result of that food movement happens in the gut. If the motilin levels are very high, it can result in higher risk of infantile colic.

Higher risk of impotence

Smokers may not be able to perform as expected in the bedroom. A study on the relationship of smoking and abilities to get an erection found that people who smoked more than a pack a day had 60% more chances of suffering from erectile dysfunction when compared to people who do not smoked.

About 50% of the smokers suffer from erectile dysfunction and this is called as impotence in general language. So, if you want to satisfy your partner and demonstrate a great performance in the bedroom, it is probably wise to stop smoking right now. Impotence can be a big problem in your life and can destroy your relationship with your partner. Just quitting the habit of smoking will help you to improve your sexual health and relationship besides improving your overall health.

1. Quit Smoking Magic
2. Quitting Smoking
3. How to Qu

What is a workout finisher?

A workout finisher is an exercise of series of exercises which you perform at the end of your workout. These are generally done to add some extra volume and intensity.

Finishers are versatile. It can be a kettle bell exercise or any other unilateral exercises or it may also be push-ups until you fail or a planned circuit. Your finisher should be fast paced, brief, and taxing. It should be something in line with your current goal. It should be something that you enjoy.

It works for everything

Whether you want to burn more fat or build lean muscle, workout finishers will help you to maximise the results. You can have a fat loss finisher or a muscle building finisher and the purpose of them will be different. The finisher for building lean muscle will have an objective to break down the muscles and then repair it through proper recovery. On the other hand, the objective of a fat loss finisher is to have a long-lasting effect on your metabolism.

Lose fat

When you include a fat loss finisher at the end of your workout, it will improve your metabolism and keep it at that for up to 24 hours even after completion of your workout. It is very important to know how to set up the finisher so that you have this desired result. For losing fat, you will need to combine different muscle groups in the finisher so that you can burn more calories within the exercise.

For better results, you will need to rotate from up to lower body exercises. It is more helpful because it has a greater metabolic effect as the blood has to do from one muscle group in the upper body to another muscle group in the lower body. Because your blood will be travelling more, it will burn more calories.

Build muscles

If you want to build muscles, first focus on the muscle you want to develop. You will need to provide variation in two places- variation in cadences and in your rep counts. It is important to break down muscle effectively and see actual gains. It is also necessary to break through plateaus. If you one consistent gains in your muscle building program, you will need to add rep variations. The muscle finisher is very effective and doing so. You generally performed at high reps, fast cadences and low sets. The main goal here is to flow more blood to the muscle, increase growth hormones in the body, create muscle tears and increase lactic acid levels which will result in more muscle damage.

You can choose a muscle group that you want to work on and then take two or three of exercises you like.

A few points

Before you leave the gym, you can put in extra five minutes to perform a few finishers because that will be the difference between an adequate workout and an awesome workout. It is up to you to decide which one of them you want.

The person who created your training program may have clients who are not as capable as you and as a result the training program may lack something extra. But you have the capacity to add that extra to your workout because that will make a difference between you and the other people. You can take things into your hands by performing a finisher.

Your finisher should be hard, weak and entertaining. You can practice something that you want to get better at. You can also include a planned circuit as finisher, which is not a part of your workout. It's like a add-on to your existing workout.


1. Workout Finishers
2. Exercise and Physical Fitness
3. Exercise & Physical Activity


Your mind is very important in your performance in anything you do. If you are not utilizing the brainpower, your performance will not be at the base level possible. Taking your performance to the extra level will need boost from your mind.

The following ways will help you to boost your mental capacity.

Good nutrition

Your brain cannot function efficiently if you are not feeding it with good food. If you are feeding your body only junk foods, it cannot run smoothly. You need to provide your body and your mind with the necessary vitamins and nutrients. You will need to add more fruits and vegetables, lean protein and complex carbohydrates to your existing diet so that you don’t only have a healthy body but your mind is also able to work at its highest possible form.


Exercise not only helps you by improving your physical health but it will also help you to improve and strengthen your mental health. If you need mental clarity, you will need to exercise regularly because exercise will help you by relieving stress and anxiety. You will be able to put aside all the negative thoughts and feelings and emotions and that will help your mind to work without any distraction or restriction. You will be able to focus on the task at hand and provide it with your peak performance.

Keep learning

Learning will never end and when you start and keep learning, your mind is always working. That helps to maintain the quality of your mind and brain and also enhances the finer qualities. You can gain knowledge from different activities- it may be reading books; watching videos, documentaries and movies; learning a new trick; learning about something completely new. Your mind should have information and knowledge so that your mind’s horizons are always broadening.


Meditation is very important if you want to boost the capacity of your mind and also to help yourself to perform at the peak level. Meditation will help your mind to become one with your body. Meditation is like cleaning up your mind and it works as a filter by removing the impurities that can clog your mental capacity. Your mind will be fresh and clean and it will be able to process information and knowledge more effectively and efficiently. You will be able to find out what are the things you need to keep away from yourself and what other things you should focus on. It will also help you to enhance your feelings and observations, which will help you to perform better in anything you want to do.

Limit TV time

When you watch the TV, you are engaging yourself in a completely mindless state, which means you are not using your mind in any way. Then, how can it help you to increase your mental capacity to boost your performance?

Limit alcohol and drugs

If you are using alcohol or any drugs to enhance your mental capacity to stimulate your creativity or reason to think in a different way, you need to be very careful with them. Otherwise, you can become addicted to them. You are using some chemicals to alter your mental state and capacity and it may not last long. It may not help you to improve your performance and it will definitely create some other side-effects that you don’t want in your life. If you want to completely clear your mind and focus on the things you want to do to improve your performance, you will need to avoid alcohol and any other drugs that promise you short-term goals in expense of long-term future.


1. Flow State Training Program | 300%-500% Improvement In Performance
2. The Unconscious Mind
3. Mind/body health: Job stress

Increasing your strength will depend a lot on the muscles you have. If you need to increase your strength, you will need to focus on your muscles.

Let’s find out how you can increase your strength by focusing on the muscles.

Lift heavy

To increase your strength, you will need to lift heavy. Here, heavy mains greater than 90% of your one rep max. It will help you by using high threshold motor units. The muscle fibers associated with such motor units have the highest potential for increasing your strength. Lifting the maximum is important in case of multi joint exercises such as squats, presses, deadlifts and pulls. To recruit faster twitch muscle fibers, you will need to move the heavy weight as fast as possible.

Reduce the volume

A very common practice for building more muscle and strength is to use 5×5, which means you perform five sets of five reps. but if you are focusing more on strength, doing 2 to 3 sets will help you more. Your focus should be less on the volume but on moving the weight quickly because that will improve your strength even though it may not increase your muscle mass. Also reducing the number of training sessions in a week will help you to recover better during two strength focus training sessions.

Contrast training

Contrast training can help you to build more strength. It uses heavy strength training with polymetric training in a single workout. This method focuses on the physiological mechanism called as post activation potentiation. In this method, you start your workout with a heavy strength training exercise which you can do for five rep max. Then you take a break for 3 to 10 minutes and perform a similar polymetric exercise for about 5 to 10 reps. For example, you can do back squats and then tuck jumps. This method will help you to develop more strength and power.

Focus on the weak links

If you want to increase your strength, it is very important that you focus on the weak links. Prime movers i.e. pecs, quadriceps, glutes, deltoids, lats, hamstrings etc. are the major muscle groups which are necessary for traditional exercises. You need to focus on the behind the scene muscles which include rotator cuff, serratus anterior gluteus medius, abdominals etc. If you include exercises to strengthen these muscles, will help you by reducing muscle imbalance and will also reduce your risk of injury. If you are able to use these muscles and strengthen them, you’ll be able to increase your strength tremendously.

Use more simple strength training

Simply using more simple strength training will help you to increase your strength. Keep your strength training programs very simple. Fine stable ground and focus on proper form while performing strength training exercises instead of trying to show off with a new exercise. Rather than that, you can take a look at how much recovery period you are allowing so that you are recovering properly. It is important because it will fuel your progress. Without that, you might simply be wasting your time on something which does nothing towards your goal of increasing your strength. Fine this simple strength workout routine for yourself and follow it for at least three months and then change it after taking the right suggestions from the right expert.


1. Maximum Strength
2. Resistance training health benefits
3. Resistance training for strength: effect of number of sets and contraction speed.

How do you find out if you have a leaky gut? The following signs will help you to see if you have a leaky gut problem.

Food sensitivities

Because of a leaky gut many people suffer from food sensitivities. Why does this happen? When toxins enter the bloodstream of someone suffering from intestinal hyper permeability, his immune system will go to overdrive mass-producing various antibodies. These antibodies will make the body susceptible to antigens present in different foods. Such people are generally susceptible to antigens present in gluten and dairy.

Autoimmune disease

A leaky gut can result in an autoimmune disease. There is a protein known as zonulin which is the only physiological modulator of intercellular tight junctions. These are generally finely tuned pathways but when it is deregulated in some patients, it can result in extra intestinal autoimmune, inflammatory and neoplastic disorders.

This can be often triggered by eating gluten. Gluten can activate zonulin and it may result in more intestinal permeability to macromolecules.

Inflammatory bowel disease

People who suffer from irritable bowel syndrome and ulcerative colitis often have gut permeability localized to the colon. In case of people suffering from Crohn’s disease, in most of the cases, leaky gut is seen. It is also seen in case of 10 to 20% of the clinically healthy relatives of such patients. It means that there is a potential genetic component which decides gut permeability. This solution for such problems is zinc supplementation, which will tighten up the intestinal junctions in such patients.

Thyroid problems

People suffering from a leaky gut syndrome, may suffer from Hashimoto’s disease, which is an autoimmune disease. It is known as chronic thyroiditis. It is a disorder and it may lead to hypothyroidism, fatigue, depression, weight gain, impaired metabolism and other problems. If you are suffering from thyroid problems, it may be necessary to take a look at your gut to ensure that you are not suffering from a leaky gut problem.

Inflammatory skin conditions

There is a connection between your skin and the gut and if you are suffering from a leaky gut, it may result in several types of skin problems. Such skin problems may include acne and psoriasis. Even though different creams and medicines are prescribed for such skin problems however, the main root cause of these problems can be your leaky gut. By healing the gut such skin problems can be corrected within a short time.

Mood issues and autism

A recent study found that leaky gut can cause different neurocognitive disorders. Such disorders may include depression and other common and rare problems. Due to intestinal hyper permeability, inflammatory response may trigger the release of pro-inflammatory cytokines and other chemicals. These chemicals may result in depression in the patient.


Different nutritional deficiencies are seen in case of patients suffering from a leaky gut. They may suffer from nutritional deficiency of vitamin B12, magnesium and enzymes necessary for digestion of food. Such people suffering from a leaky gut problem should include whole food-based multivitamin and live probiotic in the diet which will help them to digests the food and at the same time they will also get the vital nutrition necessary for the body.

These are some of the common signs which will help you to find out if you are suffering from a leaky gut. It is important to know if you have this problem because it can result in several other problems.

Leaky Gut Cure
Leaky gut – concept or clinical entity?
Leaky gut and autoimmune diseases.


For some people having a sound sleep is very easy but for some it can be very difficult. People suffering from insomnia understand how difficult it is for them to sleep soundly every night. The following common but practical tips will help you to sleep more soundly every night. Let’s see how you can too have a sound sleep every night.

Write down your worries

This is something very common but very powerful. Often worries do not let you sleep at night and even if you are having little sleep, you cannot have a sound sleep. Many people complain about inability to shut off their mind. If you are suffering from anxiety or worries about your present or future or the past, it may be very difficult for you to getting any sleep at all. If you start writing down your worries, it will definitely help you to get a better sleep. If you have some worries about something, you can always decide about taking some actions step-by-step to solve that problem. Once you decide about the steps to be taken, you take the necessary action to achieve the results you want. All these can be written down so that you don’t have to worry about it at night and have a completely awake and working mind when you go to bed. Writing it down, deciding about the action, taking the necessary action will help you to do something about the problem during the day and sleep at night.

A sleep schedule

It is very important to have a sleep schedule for everyone. It is more so important for anyone suffering from insomnia. You should go to sleep at the same time every night and get up at the same time every morning. After some time it becomes a habit and this habit will help you to fall asleep. This is useful for you because when you have a regular sleep routine, your biological clock will be steady and so you will be able to rest better. It will become a regular pattern for you and you will be able to sleep better.

Recheck your medication

If you are not able to sleep soundly, probably you will need to recheck your medication. If you have high blood pressure, your doctor may prescribe beta-blockers. This medication can cause insomnia. Similarly SSRIs, which are antidepressants, may also result in insomnia. There are other medications which can interfere with your normal and sound sleep. Reviewing your medications will help you to find out if you are taking any such medication and if you are taking them what alternate method you have.

Reduce caffeine

Is a known fact that caffeine can interfere with your sleep and so you need to reduce your caffeine intake. It can stop you from having a sound sleep specially if you are taking caffeine after 2 pm. Such caffeine is present in coffee, tea and cola. You need to avoid it after 2 pm because caffeine can stay in your system for about eight hours. If you eat a cup of coffee or tea after dinner, before your bedtime, it can prevent you from entering deep sleep or can stop you even from falling asleep. So, be careful and make the necessary changes to your habits so that you yourself are not stopping yourself from having a sound sleep every night.

1. Sleeptracks Sleep Optimization Program
2. A Good Night’s Sleep