GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

October 1, 2023 By Mohammed Tufail Qureshi 8 Comments

Sleep Your Way to More Muscles

sleep your way to more muscleDid you know you can build muscles even while sleeping? The three aspects of the muscle building pyramid are nutrition, training and rest. Most of us pay close attention to the first two factors but frequently ignore the third and suffer the consequences. Sleep isn’t a luxury for the human body, it’s a genuine necessity. Extended periods of sleep deprivation can lead to amnesia, delusions and hallucinations. Shorter stretches cause forgetfulness, bad moods and irritability.

How Does Sleep Lead To More Muscles? 

If you’re trying to gain strength, sleep becomes even more important because it’s synonymous with recovery. If your body doesn’t get to fully recuperate from a hard workout, there’s no way it will be ready for the next one. Heavy training destroys tissues. In order for the tissue to be repaired, your body needs the proper nutrients and deep sleep. One of the key events that occur during sleep is that the body releases growth hormones which are critical for repairing tissues, maintaining tonus in the muscles and keeping the fat in the cells. Since the body releases growth hormones only during deep sleep, the question is how do you get deep sleep?

Getting enough rest is critical to your overall health. Lack of sleep, even for a single night, can have a huge effect on your immune system. Research has shown that there’s a 20-30% drop in the immune system cells that fight cancer and viruses after just one night of sleeplessness. If sleeplessness continues over several days, the percentage of decreased immune system cells climbs drastically. The good news is that you can bring the number of cells back to normal with a solid night’s sleep.

So How Much Sleep Is Enough?

That depends on individual to individual and it depends on many variables. Ideally, one should aim to get at least 7-8 hours of sound sleep. Sleep is the most critical variable affecting our workouts. How well we have slept the previous night will determine how good a workout you do the next morning.

Work-related stress is one of the many reasons that most suffer from sleep deprivation. One of the best things you can do is slip in to a nap prior to your workout. You don’t want to drop off into the deeper stages of sleep before training because it will make you groggy. 20-30 minutes is plenty before a workout.

How Can You Induce Sleep Quickly? 

Deep sleep at night is very important and here are some of the things we can do to get sleep fast:

  • Read to relax
  • Take a shower or soak in the tub
  • Listen to soothing music
  • Try Chamomile tea
  • Warm turmeric milk will induce melatonin, which is a sleep hormone
  • A light snack can be useful in promoting a more relaxed state, but it’s smart to select foods that contain the amino acid tryptophan, which converts to serotonin in the brain, helping you to feel drowsy. Milk, yogurt, cheese, turkey and fish contain tryptophan.

What to Avoid Before Sleeping 

Now here are some things you should not do if you want to have a good night’s sleep:

  • Don’t overindulge in alcohol
  • Avoid eating large quantities of food. Eating a large meal before bedtime isn’t conducive to sleep as the food will trigger various systems, including the heart, to work harder. Also, the digestive tract may become upset and disrupt sleep even more.
  • Avoid stimulants such as caffeine and nicotine. This includes tea, coffee and soft drinks as well.
  • Avoid any form of strenuous exercise or participating in a competitive sport as it will work against you. Vigorous physical activity stimulates the body, and it takes some time to calm you down.
  • Don’t take your work to bed. If you make your bedroom an extension of your office, you’re sure to carry business problems with you at night. Your bedroom should be a cool, dark, sleep chamber.

You may have to experiment a little to find out what works for you. But if you’re having trouble getting a good night’s rest on a regular basis, make some changes in your lifestyle, quickly. The “magical one-third of your life” is a critical variable in your quest to gain strength, so be mindful of that.

We hope this article on sleep for muscle building helps you. Do leave your thoughts in the comments below. For more on muscles and sleep, check out Healthy Reads or speak with a GOQii Coach by subscribing to our Personalised Health Coaching program here.

#BeTheForce 

September 11, 2023 By GOQii 9 Comments

2 Breathing Techniques For Better Sleep

breathing techniques for better sleep

Do you have trouble getting sleep despite the fact that you are tired? Sleeping well is an art. It needs a perfect blend of healthy habits and control of mind. A clean body and mind, relaxed mood, physical exercises, and perfect dietary control are some of the basic sleep-inducing methods. However, one of the best ways to bring the body into its relaxed state is – BREATHING! How do breathing techniques for better sleep work? Let’s find out!

Breathing Techniques For Better Sleep

Breathing deeply has been proven to affect the heart, the brain, digestion, the immune system and even the expression of genes. Research has shown that breathing exercises like Pranayama can have immediate effects by altering the pH of the blood, or changing blood pressure. But, more importantly, they can be used as a method to train the body’s reaction to stressful situations and dampen the production of harmful stress hormones and help induce sleep.

Here are 2 important breathing methods to calm the mind and induce sleep naturally.

1.  The 4-7-8 Technique

How To Do It?
This process is recommended by Dr. Andrew Weil, a practitioner and teacher of integrative medicine for the last thirty years. To do this exercise, sit up in bed with your back straight or lie down on a straight back and press the tip of your tongue on the roof of your mouth right behind your front teeth. Maintaining that position, close your mouth and inhale through your nose for four counts, hold that breath for seven counts, and then exhale through your mouth around your tongue for eight counts. Repeat this pattern until you have completed four full breaths.

How It Works?
The 4-7-8 breathing technique is effective because it encourages the fast removal of carbon dioxide. Doing so equates into a better preservation of the bicarbonate pool; our reservoirs for helping maintain an appropriate pH balance. Also, it allows the lungs to become fully charged with air, allowing more oxygen into the body, which promotes a state of calm.

2. Left Nostril Breathing 

How To Do It?
Simply take your right hand and with your fingers outstretched, block off your right nostril by putting gentle pressure on it with your right thumb.  Be sure to keep the rest of your fingers straight and pointing up. With a long, slow, deep breath, gently inhale through your left nostril.  Then, just as gently, exhale long, slowly and completely, again through the left nostril. Do this for at least 3 minutes; chances are you might doze of even before that!

How It Works?
When we’re under stress or feeling anxious, we tend to breathe mostly out of our right nostril, which is connected to our left brain. This activates our sympathetic nervous system, the channel responsible for the classic stress response – dilated pupils, increased core temperature, sweating, and increased heart rate and blood pressure. And when we start breathing through the left nostril the parasympathetic system gets activated which slows us down and helps our body automatically run its day to day jobs of digestion, elimination, sleep cycles and more.

Apart from these 2 breathing techniques for better sleep, you can also try meditation or mindfulness by just observing your breath as it goes in and as it comes out. Connecting with this rise and fall of the breath, and noticing where you feel that breath move within the body can help you begin the process of relaxing tense muscles and create a coherent heart pattern which brings an instant state of tranquil and helps you drift off to peaceful deep sleep.

We hope this article helps you sleep better! Do you meditate before you go to bed? What helps you sleep better? Leave your thoughts in the comments below! For more articles on sleep, check out Healthy Reads or you can get tips directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

July 28, 2023 By GOQii 1 Comment

How To Improve Sleep and Sleep Quality

sleepThere’s no denying that a healthy diet, exercise and stress management play an important role in living a healthy life. But, there’s one aspect that most of us miss and that’s getting adequate sleep! Why exactly is adequate and good quality sleep necessary for the body? 

Benefits Of Good Quality Sleep 

Good quality sleep is essential for overall health and well-being. Here are some of the key benefits of getting enough restful sleep:

  1. Improved Cognitive Function: Sleep plays a crucial role in consolidating memories and enhancing cognitive functions such as learning, problem-solving, and decision-making. It helps with information processing and improves focus and attention.
  2. Enhanced Mood: Quality sleep is linked to better emotional regulation and a more positive outlook. Lack of sleep can lead to irritability, mood swings, and an increased risk of developing mood disorders like depression and anxiety. It also helps reduce stress and promotes a sense of calmness. It allows the body to recover from the day’s stressors and prepares it to cope better with future challenges.
  3. Physical Health: Adequate sleep is associated with better physical health. It can help maintain a healthy immune system, reduce the risk of chronic illnesses like heart disease and diabetes, and promote a healthy metabolism and weight management.
  4. Increased Energy and Productivity: Good sleep provides the body with the necessary rest and rejuvenation, leading to increased energy levels and higher productivity during waking hours.
  5. Cellular Repair and Growth: While sleeping, the body undergoes important restorative processes. Tissues and muscles are repaired, and the body releases growth hormones, essential for overall growth and development.
  6. Cardiovascular Health: Sufficient sleep is associated with a lower risk of heart disease and stroke. It helps regulate blood pressure and reduces inflammation in the cardiovascular system.

Now that you know why you need it, let’s look at how to improve sleep and sleep quality.

How to Improve Sleep Quality

In case you are not getting adequate rest or aren’t getting any quality sleep or are facing issues falling asleep, we have some tips to help you out: 

  1. Bedtime and wake up time should be the same: Go to bed at the same time and wake up at the same time daily. Practice the same routine on weekends too. 
  2. Maintain Sleep Hygiene: Do not consume alcohol 6 hours before bedtime. Also, avoid caffeine 4 hours before sleeping and do not smoke before going to bed.  
  3. Limit Screen Time: Stay away from your gadgets and mobile phones at least an hour before sleeping. Put your phones on DND mode for uninterrupted rest.
  4. Environment Is Everything: Keep your bedroom environment clean, calm, dark and quiet. Make sure that your mattress and pillows are comfortable. 
  5. Eat a Light Dinner: Strictly avoid heavy meals at night and finish your dinner 2-3 hours before going to bed. If possible, go for a light walk after dinner every day. 
  6. Try Music: In case you find it difficult to fall asleep, you can listen to light, soothing music 45 minutes before bedtime. Music generally soothes our nerves, reduces stress levels, and helps us fall asleep faster. 
  7. Deep Breathing: It is a very effective tool for inducing good quality sleep. Perform deep breathing 10 minutes before bedtime daily to improve your sleep and reduce stress levels. You can also try these breathing techniques: https://goqii.com/blog/breathing-techniques-for-better-sleep/  
  8. Take a Shower: A Lukewarm Shower 1-2 hours before bed is a well-known remedy for sleeplessness. It significantly improves sleep quality and reduces anxiety.
  9. Lavender oil: It is used for aromatherapy which improves sleep quality, especially for people who are fighting with insomnia, depression, and anxiety. You can put  2-3 drops of lavender oil on your wrist or pillow at night, it will soothe your nerves and help you fall asleep easily.

If you’ve tried the above techniques and still face issues with sleeping, start drinking warm milk with a pinch of nutmeg or turmeric 30 minutes before bedtime. It should help. If sleeplessness issues persist, consider consulting a doctor. 

Making sleep a priority and striving for good quality sleep is crucial for overall health, cognitive function, emotional well-being, and physical performance. Developing healthy sleeping habits and maintaining a consistent schedule can significantly improve your quality of life.

You can find more techniques on how to sleep and to learn about sleep-related issues here. If you’re facing issues and need guidance to improve your health and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce  

May 11, 2023 By Hajra Mithani Leave a Comment

5 Eating Habits To Avoid Before You Sleep

eating habits

Did the lockdown, work from home and everything in between during the pandemic, affect our sleep schedule? The GOQii IndiaFit Report found that there was a drop in the overall sleeping hours we experienced. From an average of 7.6 hours of sleep in 2019, we dropped to 6.8 hours in 2022. This change has led to lots of disturbed sleep or even worse – insomnia.

Lack of quality sleep can contribute to issues such as indigestion, acidity and even mental health issues such as anxiety and depression. Apart from practices like meditation, mindfulness, exercise and deep breathing techniques, even what you eat can impact your sleep. So if you’re aiming for a good night’s rest but are unable to achieve it, here are some eating habits you should avoid for a good night’s rest! 

Avoid These 5 Eating Habits Before You Sleep 

  1. Junk Food: Pizza, burgers and fries, etc. have refined flours and simple sugars which take longer to digest, disturbing your digestive system at night causing disrupted sleep. Because of their high sodium count, they can leave you feeling bloated, causing sleep-stealing discomfort. Also, you might feel thirstier after consuming junk food. Foods high in calories are digested slowly and may cause stomach upset, cramping, bloating or heartburn if eaten before bed.
  2. Sugars: Sugary food gives you an extra dose of unwanted energy, which is not needed at night. When you eat a lot of sugar before bed, your blood sugar climbs high and then falls rapidly as your body releases hormones to bring the levels under control. This swing in hormones and blood sugar levels impairs sleep. The other reason to avoid starchy or sugary food is it gives you immense energy in a very short period making the body highly active.
  3. Spicy food: Eating items like chillies before bedtime can cause indigestion which makes it difficult to sleep well. It is speculated that this may be due to capsaicin, an active ingredient in chili peppers, affecting sleep via changes in body temperature. Eating spicy food too close to bed causes acidity and worsen symptoms of gastroesophageal reflux disease (GERD). Some studies have claimed that spicy food can trigger brain waves that cause nightmares and you end up tossing and turning all night. So it might not be a good idea to gorge on to those peri-peri fries for dinner.
  4. Caffeine: It is a stimulant that increases your heart rate and alertness – the opposite effect you want when you’re trying to sleep. The role of caffeine (found in coffee, tea, chocolate, cocoa) is to make a drowsy soul active and attentive. Caffeine delays and shortens the sleeping duration of individuals. Dark chocolate has polyphenol, but it’s also a surprising source of caffeine. 20gm dark chocolate has about a quarter of the caffeine as a cup of coffee, and about half the caffeine as a cup of green or black tea. It takes 6-10 hours to eliminate caffeine, which means enjoy a dark chocolate treat at around 4 pm if you plan to sleep at 10 pm. 
  5. Alcohol: It suppresses melatonin – the hormone that regulates your internal clock and thus disrupts the circadian rhythm of the body negatively, the reason you wake up in the middle of your sleep. Alcohol also makes you dehydrated and often thirsty in the middle of the night with frequent washroom trips. It interferes with the body’s other sleep-wake regulator – its internal sleep drive. Alcohol increases levels of adenosine, a chemical that regulates sleep by rising naturally in the body. It’s adenosine-boosting effects make you sleep at times other than your natural timings, thus disturbing your natural sleep-wake cycle. 

If this article helped you catch up on your much needed hours of rest, let us know in the comments below! You can learn more about sleep here or you can discuss this topic further with a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

  • « Previous Page
  • 1
  • …
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • Next Page »

Search

Recent Posts

  • 5 Fat Loss Mistakes You Might Be Making
  • 11 Fat Burning Foods You Should Try For Weight Loss!
  • Portion Control: The Right Method To Lose Weight
  • Digestion: The Secret to Losing Weight
  • Exercise and dieting helps you lose belly fat

Stay Updated

Archives

  • June 2025 (8)
  • May 2025 (13)
  • April 2025 (21)
  • March 2025 (26)
  • February 2025 (23)
  • January 2025 (26)
  • December 2024 (27)
  • November 2024 (26)
  • October 2024 (27)
  • September 2024 (25)
  • August 2024 (31)
  • July 2024 (22)
  • June 2024 (27)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (27)
  • December 2023 (18)
  • November 2023 (19)
  • October 2023 (25)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (21)
  • January 2023 (17)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (17)
  • September 2022 (14)
  • August 2022 (13)
  • July 2022 (19)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (13)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (10)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)
Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme … [Read More...]

Mayur Sutar Health Transformation

Mayur Sutar’s Journey to a Healthier Life

At 26, Mayur Sutar was deeply entrenched in the corporate whirlwind. His days were a blur of quick, unsatisfying meals, fitful sleep, and relentless deadlines. This vicious cycle was draining him, fueling a constant state of fatigue and frustration. Health had become a forgotten chapter in the book of his life. In every story, however, […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii