Lifestyle

3 Yoga Moves to Help You Fall Asleep In 10 Minutes

Apsara Mishraby Apsara Mishra
3 Yoga Moves to Help You Fall Asleep In 10 Minutes
3 Yoga Moves to Help You Fall Asleep In 10 Minutes

Convenience your way into a more relaxing night’s rest with regenerative yoga exercises and deep, mindful respiration.

These 3 positions can work for anyone, such as yogis and non-yogis as well. The best part: all you need is a cushion and you can do this series right in comfort and simplicity of your own bed!

3 Yoga Moves to Help You Fall Asleep In 10 Minutes

Legs Up The Wall (Viparita Karani)

Put your pillow up against the wall or headboard at the height of your bed and place on top of the pillow with your sit bone at the headboard or wall. Cover your legs up towards the roof, holding open the heels stacked over the hips, and rest your head and shoulders against the mattress. The arms can extend by your position, palms facing up to receive the restorative energy that hangs into your consistency with the hint. Breathe deep, relaxing into the pose. Continue for 1 to 5 minutes.

Child’s pose

This restorative yoga poses helps get more blood flowing in the head and can be so deeply relaxing that when you roll out of it, you may simply nod off to sleep like a child. Start by kneeling so that you are posturing on your heels, and get a nice, deep, relaxing breath. Bend forward while breathing out and place your forehead on the floor. Put your arms at your sides so that the hands, palms turned up, or near your feet. As you take a breather, particularly focus on loosening your spine and shoulders. Maintain this position for five to seven minutes, slow deep breaths.

Relaxed Diaphragm Breathing

Sleep in a comfy position on your vertebral column with your book on your stomach. Notice your breath and determine if you can gently lengthen it by breathing into your abdomen where the book it set. Use the pressure of the book to help you breathe more and more into your belly as you loosen your neck, chest, and upper backrest. Hold for two to three minutes. This exercise will help you learn to emit from your diaphragm, which in bend will help decrease stress hormones by stimulating the parasympathetic nervous system.

Try these Yoga poses for a better restful night.

Apsara Mishra

View all posts by Apsara Mishra →

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  1928. آگهی های خدمات نگهداری از سالمند
    در شیپور
    معمولا سالمندانی که بیمار هستند و
    نیاز به مراقبت تمام وقت دارند و یا سالمندانی که تنها هستند و نمی
    توانند شب را تنها در منزل سپری کنند به خدمات
    شبانه روزی نیاز دارند. پیر شدن وقتی سلامتی شما رو به وخامت می‌رود می‌تواند یک
    تجربه دشوار باشد و فرد سالمند به دلیل نیاز
    به فعالیت‌های روزانه به‌طور فزاینده‌ای به دیگران وابسته
    می‌شود. در این موارد است که سالمندان بیشترین مراقبت و
    دلسوزی را می‌طلبند. اهمیت مراقبت مناسب
    از سالمندان هرگز قابل‌اغماض نیست زیرا آن‌ها نیز شایسته
    زندگی عزتمند هستند.
    بله پرستار در ابتدا 24 تا forty eight
    ساعت به صورت آزمایشی ( با حقوق)
    به انجام وظایف خواهد پرداخت و
    در صورت رضایت سالمند به کار خود ادامه خواهد داد.
    در نهایت مهم‌ترین نکته در این مورد برای پرستار سالمند این است که هر
    زمان که می‌تواند باید استراحت کند.

    بنابراین، پرستار باید از هر زمان کوتاهی برای استراحت کردن استفاده کند.
    در حالی که توان آن را هم ندارند و
    همین مسئله باعث می شود نا امید تر
    شوند و ناتوانیشان بیشتر شود .
    سالمندانی که تنها زندگی می کنند
    لازم است روابط اجتماعی خود را حفظ کنند.

    در این مرکز خدمات پرستاری، پزشکی، مامائی، فیزیوتراپی، ماساژ درمانی و
    کلیه خدمات مرتبط با بیمار، سالمند و کودک به صورت شبانه روزی در حال
    ارائه می باشد. هزینه استخدام پرستار سالمند در منزل به شرایط
    و میزان نیاز شما به خدمات بستگی دارد .
    با کارشناسان ما تماس بگیرید تا شما را در این زمینه راهنمایی
    کنند . برای مثال هزینه پرستار برای فعالیت های
    شبانه روزی با هزینه هزینه پرستار به صورت روزانه و هزینه مراقب به صورت مقطعی
    متفاوت است. حال اگر سالمند دچار بیماری خاص باشد این هزینه های متفاوت هستند.
    حتی نوع بیماری نیز در دستمزد پرستار سالمند تاثیر
    خواهد داشت.
    بنا به تصور اشتباه برخی افراد
    این نوع خدمات نیازمند ارائه ی تمام کارهای منزل است و باید به تمام افرادی که در منزل هستند ارائه گردد.
    اما ارائه ی خدمات به سایر افراد
    خانواده شامل هزینه ی اضافه خواهد شد.

    مرکز پرستاری آسایش ایرانیان با امکان ارائه انواع خدمات پرستاری در منزل در شیفت‌های کاری متنوع، آماده ارائه خدمت به همشهریان گرامی است.

    اینطور نیست بسیار باهوش و خوش فهم هستند،این از صبوری
    و بزرگ منشی و تجربه انهاست که نسبت به
    نگاه اشتباه دیگران واکنشی نشان نمیدهند.

    پیاده روی میتواند بهترین
    ورزش برای سالمند و یک عامل باز دارنده جهت پیشرفت بیماری آلزایمر باشد.
    یک پرستار سالمند خوب یک برنامه
    منظم هفتگی برای پیاده روی سالمند خود
    دارد. دلیل دوم جایگاه این عزیزان در زندگی ما میباشد.والدین ما عزیزترین عضو خانواده ما میباشند،آنهادرسن کودکی ما مانند پروانه به دور
    ما گشتند و حالا که ما بزرگ شده ایم مانند شمع
    در حال سوختن و تمام شدن میباشند.

    در این نوع از مراقبت، خدماتی مانند تهیه غذای روزانه، استحمام و کمک به انجام فعالیت‌های روزمره به فرد
    سالمند ارائه می‌شود. مراقبت خانگی در مواردی که تعداد افراد مراقبت کننده از فرد سالخورده زیاد باشد از تاثیرگذاری بیشتری برخوردار است.
    زیرا وظایف بین افراد زیادی تقسیم می‌شود و
    تنها یک نفر زیر بار مسئولیت
    خسته نمی‌شود. مراقبت و پرستاری از سالمندان عزیز
    این روزها و با مشغله‌های زیاد افراد در زندگی، دغدغه
    خیلی از افراد است. چطور می‌توانیم
    از فردی که عزیزمان را به او می‌سپاریم مطمئن باشیم؟ آیا سالمندان
    در منزل خود راحت تر هستند و یا در
    خانه سالمندان؟ در این مقاله با
    ما همراه باشید. اگرچه به آن پرستار
    سالمند در منزل گفته می شود ، اما بسیاری
    از سالمندان وقتی به چیزی خارج از خانه احتیاج دارند
    ، به مراقبان خود اتکیه می کنند.

    باید توجه داشت کودکان ما ثمره سالها زندگی مشترک
    ما میباشند و باید برای رشد و تربیت آنها برنامه ریزی درست و
    مستمر داشته باشیم. پشتیبانی سِرویک هر روز با مشتری تماس می گیرد تا رضایت مشتری ارزیابی شود.

    در صورت عدم عقد قرارداد، صرفاً هزینه روزهای آزمایشی با مشتری تسویه خواهد شد.

    به امنیت جسمی و روانی سالمند توجه ویژه ‌ای داشته باشید و مراقبت ‌های کافی و لازم را
    جهت حفظ آرانش فرد سالمند انجام دهید.

    باید توجه کنید که پرستاری و مراقبت از سالمند به تخصص، تجربه و
    آگاهی نیاز دارد. نگهداری از سالمندان
    در خانه در حال تبدیل شدن به یکی از گزینه های محبوب در میان سالمندان است زیرا به آنها این امکان
    را می دهد که به راحتی در
    خانه های خود پیر شوند.
    از طرف دیگر با توجه این که در
    این مراکز افرادی در محدوده سنی نزدیک به هم نگهداری می‌شوند، برقراری ارتباط و معاشرت برای آن‌ها به راحتی امکان
    پذیر است. شما باید قبلا تمامی
    شرایط لازم را به مرکز مراقبت از سالمندان توضیح دهید.
    اینکه شما نیاز به استخدام
    پرستار شبانه‌روزی سالمند در منزل دارید و یا فقط در
    ساعاتی از شبانه روز به او نیاز دارید بسیار مهم است.
    با شرح کامل شرایط بیمار باید تمامی وظایف
    پرستار را به صورت واضح مشخص کنید.
    در نهایت با در نظر گرفتن این شرایط
    یک پرستار حرفه ای و متناسب با
    انتظاراتتان به شما معرفی خواهد شد.
    بدیهی است که شرایط روحی و جسمی خانواده ها با هم متفاوت است.

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  2008. موسسه ستارگان هدایت سلامت ( نبضی نو) با اهداف ارائه خدمات آموزشی و
    ارتقای سلامت در سطح فرد و سازمان و با چشم انداز ارائه خدمت رسانی فرای مرزهای
    جغرافیایی در راستای افزایش سطح دانش و آگاهی
    مردم در حوزه بهداشت و سلامت با
    در اختیار داشتن پلتفرم های
    تخصصی به منظور ارائه خدمات در زمینه های مختلف ، دستیابی به
    دانش سلامت دیجیتال، هم چنین با دستیابی به مشاورانی کار آزموده اقدام به راه‌اندازی مرکز مشاوره‌ی پزشکی آنلاین نموده و بخش‌های مربوط به مطالب پزشکی، مکان‌یاب سلامت، مشاوره تلفنی وتصویری تله مدیسین و خدمات
    خود مراقبتی نیز به آن افزوده شده است.
    این موسسه تلاش می‌کند تا با تلفیق فناوری‌های نوین و دانش سلامت سبب بهبود کیفیت زندگی و ترویج
    سبک زندگی سالم گردد. ایجاد ظرفیت‌هایی مانند مشاوره، تشکیل پرونده الکترونیک سلامت،
    اطلاع رسانی هوشمند، نرم افزارهای
    سلامت، آموزش الکترونیک و شبکه اجتماعی، مشاوره سلامتی
    تلفنی و تصویری، ارائه پلتفرم زیرساخت سلامت و چندین محصول
    دیگر خدمتی نو در عرصه سلامت است که پیشکش افراد در هر نقطه از دنیا میشود.

    بررسی بازار سلامت الکترونیک

    براساس گزارش منتشرشده از سوی سایت نیوزو (Newzoo)،
    در حال حاضر حدود ۳ میلیارد گوشی هوشمند
    فعال در سراسر جهان وجود دارد.
    بر همین اساس، حدود ۲۷۸ میلیون کاربر فعال در امریکای شمالی، ۸۳۰ میلیون کاربر فعال در چین و ۴۵۶ میلیون کاربر
    فعال در هند از گوشی‌های هوشمند استفاده
    می‌کنند. نیوزو، همچنین آمار تکان‌دهنده‌ای در مورد درآمد حاصل از اپلیکیشن‌های بازی در مقابل اپلیکیشن‌های غیربازی در صنعت گوشی‌های
    هوشمند ارائه داده است. در سال ۲۰۱۸، در حدود ۹۲ میلیارد
    دلار درآمد از فروشگاه‌های اپلیکیشن به‌دست آمده است و در حدود ۷۶ درصد از
    این درآمد مربوط به اپلیکیشن‌های بازی هستند.

    زندگی در دنیای امروز كه دانش فناوری و
    بیماریهای عفونی مسری (کرونا) به شدت زمینه
    های مختلف زندگی انسان را تحت تاثیر قرار داده
    است. در این میان سبک زندگی و سلامتی
    افراد نیز از این دانش بی نصیب نبوده و
    بخش زیادی از دغدغه مردم و مسئولین حوزه سلامت در گرو
    کاربرد فناوری در سلامت جامعه و
    سبک زندگی سالم است.

    فلسفه وجودی نبضی نو

    فلسفه بنیادین ستارگان هدایت سلامت (نبضی نو) بر خود مراقبتی و
    آموزش استوار است. طبق آمار
    وزارت بهداشت، تنها 10 درصد از جمعیت ایران بیمار می باشند و مابقی سالم هستند.
    با سرمایه گذاری در زمینه خود مراقبتی، میتوان
    میزان سلامت در جامعه را افزایش داد و از هزینه های گزاف درمانی
    خودداری کرد. خودمراقبتي شامل اعمالي است اکتسابی،
    آگاهانه و هدفدار كه افراد براي خود،
    فرزندان و خانواده شان انجام مي دهند تا تندرست بمانند، با مسب آموزش های لازم در زمینه خود امدادی و دگر امدادی از سلامت خود حفاظت كنند، نيازهاي اجتماعي خود را برآورده سازند،
    از بيماري ها يا حوادث پيشگيري كنند، ناخوشي ها و بيماري هاي مزمن را
    مراقب كنند و نيز از سلامت خود بعد از
    بيماري حاد يا ترخيص از بيمارستان
    حفاظت كنند.

    65 تا 85 درصد همه مراقبت‌های سلامتی به
    وسیله خود مردم و خانواده آنها، بدون دخالت پزشکان اعمال می‌شود كه
    در آن از روش‌های سنتی غیرطبی یا طبی رایج استفاده
    می‌شود. در نبضی نو ما تلاش
    کردیم سد ارتباطی بین تیم درمانی را با مراقبت های سنتی و غیر اصولی خانواده ها
    با ایجاد پرونده الکترونیک
    و دستیابی به همه امکانات و ارائه خدمات در منزل
    به صورت اصولی نتایج خود مراقبتی بهینه سازی و به روز
    نماییم تا پیشگیری بسیاری
    از بیماری های رایج مانند بیماری های قلبی، دیابت و فشارخون و
    سرطان های مختلف را همراه
    با خانواده بهبود ببخشیم. هم چنین
    نتایج خود مراقبتی منجر به کاهش مراجعه به پزشكان،
    كاهش در مراجعه به مراكز اورژانس، كاهش بستري بيمارستاني، كاهش در روزهاي غيبت
    از كار، كاهش مراجعه به پزشكان عمومي، صرفه
    جویی در زمان و هزینه و در نهایت افزایش سطح
    کیفیت زندگی خانوار خواهد شد.

    سیستم خودمراقبتی مزایایی برای پزشکان و متخصصان حوزه سلامت نیز خواهد داشت.
    مزایایی چون افزایش مراجعات حضوری،
    ارجاع بیماران از طریق کارشناسان و
    پزشک عمومی به تخصص مرتبط، ارتباط منظم
    و مداوم کاربران با پزشک، جلوگیری از پیشرفت بیماری، کاهش توصیه های غیرپزشکی و نامرتبط توسط افراد غیرمتخصص، ایجاد پرونده ی کامل برای هر بیمار و
    کاهش عفونتهای بیمارستانی، دستیابی سریعتر به خدمات
    سرپایی و بستری در منزل تحت نظر تیم های خصصی پزشکی و
    پرستاری می باشد.

    اهداف نبضی نو

    ارتقای سواد سلامت مردم
    ارتقای شاخص های عمومی سلامت با رویکرد خودمراقبتی
    استفاده از ظرفیت های فناوری های
    نوین در راستای ارتقای سلامت جامعه
    کارآفرینی دانشجویان فنی و پزشکی در راستای حفظ سلامت جامعه
    توسعه فناوری های نوین حوزه پیشگیری و
    ارتقای سلامت
    توسعه زیرساخت های فناوری اطلاعات در نظام
    سلامت
    ارزش آفرینی و توسعه اقتصاد دانش بنیان
    توسعه طب سنتی مبتنی بر فناوری اطلاعات
    تشکیل شبکه دانشی بین سازمانی
    ایجاد مشارکت فعال انجمن های علمی سلامت با دانشگاه صنعتی شریف
    ایجاد بستر لازم برای ارائه خدمات پیشرفته سلامت
    الکترونیکی از طریق پرونده الکترونیکی سلامت
    افزایش امنیت اطلاعات سلامت
    کاهش هزینه های خدمات بهداشتی درمانی
    ماموریت های نبضی نو

    ارتقای سواد سلامت مردم
    ارتقای شاخص های عمومی سلامت با رویکرد
    خودمراقبتی
    استفاده از ظرفیت های فناوری های نوین در راستای ارتقای سلامت جامعه
    کارآفرینی دانشجویان فنی و پزشکی
    در راستای حفظ سلامت جامعه
    توسعه فناوری های نوین حوزه پیشگیری و
    ارتقای سلامت
    توسعه زیرساخت های فناوری اطلاعات در نظام سلامت
    ارزش آفرینی و توسعه اقتصاد دانش بنیان
    توسعه طب سنتی مبتنی بر فناوری اطلاعات
    تشکیل شبکه دانشی بین سازمانی
    ایجاد مشارکت فعال انجمن های علمی سلامت با دانشگاه صنعتی شریف
    ایجاد بستر لازم برای ارائه خدمات پیشرفته سلامت الکترونیکی از طریق پرونده الکترونیکی سلامت
    افزایش امنیت اطلاعات سلامت
    کاهش هزینه های خدمات بهداشتی درمانی
    کاهش دادن فاصله ی کاربر و پزشک
    به حداقل رساندن میزان اتلاف وقت بیمار
    با کم کردن مراجعه ی حضوری بی دلیل او از طریق مشاوره ی آنلاین
    پیشگیری از بیماری های قلبی
    پیشگیری از دیابت نوع 2
    پیشگیری از ابتلا به سرطان
    کاهش مراجعه به پزشكان متخصص
    كاهش در مراجعه به مراكز اورژانس
    كاهش بستري بيمارستاني
    كاهش در روزهاي غيبت از كار
    كاهش مراجعه به پزشكان عمومي
    کاهش هزینه های خانوار
    افزایش سطح کیفیت زندگی
    ارائه خدمات بهداشتي خود مراقبتی و
    پيشگيري از بيماري و رنج ناشي از آن
    بهبود وضعیت سلامت و بهداشت
    كشف هرچه سريعتر مشكلات از طریق استفاده از اطلاعات مشاوران ،
    آزمون ها و محتوای سلامت و اقدام در بر طرف
    كردن آنها
    دسترسی سریع و ارزان به اطلاعات بهداشت و سلامت
    شناخت عوامل مضر و پیشگیری یا درمان آنها
    دسترسی به پزشکان و اطلاعات آنان به صورت 24 ساعته و آنلاین
    افزايش شناخت درباره فلسفه علم ،بهداشت و
    سلامت فردي و اجتماعي
    بهبود نگرش نسبت به اتخاذ رفتارهاي موثر بر سلامت
    تقويت مهارت ها و تمايلات افراد در ايجاد رفتارهاي موثر در سلامت
    گسترش مهارت هاي افراد در حفظ و گسترش سلامت و بهداشت خانواده وجامعه
    یافتن مراکز درمانی در حوزه مورد
    نیاز
    برخورداری از محتوای مرتبط با سلامت
    و بهداشت

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