Foods That Help You Get A Better Sleep

BettersleepGood sleep is an essential factor responsible for maintaining overall good health. While infants or younger children need adequate sleep for their normal physical growth, adults’ need satisfactory sleep for maintaining good physical and mental health. People who do not sleep well at night tend to be lethargic or irritated during the day. Most of us blame mental stress or hectic daily routine for lack of sleep, but did you know our dietary habits too can affect the sleep quality?

The foods that we eat directly influence the release of neurotransmitters that regulate the sleep cycle to either enhance or worsen sleep.

Certain foods for e.g. those containing caffeine or other stimulants can result in sleep deprivation. On the other hand, some healthy foods items can help you to get peaceful sleep.

Let’s have a look at the foods that work well when you have sleep problems.

1. Whole Grains
Whole grains such as rice, wheat, corn, bajra, jowar, etc. is a great source of complex carbohydrates that makes tryptophan more available to the brain.
2. Milk
Milk contains tryptophan which helps to regulate the production of hormones that assist in sleep cycle. When combined with cereals this meal becomes a perfect carbohydrate-protein combination.  

3. Bananas
Banana is loaded with important minerals such as potassium and magnesium which relax muscles and improve blood circulation. Minerals contain tryptophan which gets converted to serotonin and melatonin, the hormones that regulate sleep cycle.

4. Sweet potatoes
Sweet potatoes provide potassium  as well  carbohydrates both of which are ideal nutrients to induce sleep.

5. Chickpeas
Chickpeas are a good source of vitamin B-6, which is needed to produce hormone serotonin, which is known to improve mood. The vitamin also helps synthesize melatonin, your body’s main sleep hormone.

6. Eggs
Egg is a protein rich food that maintains blood sugar level throughout the night.  Protein rich foods generally cause few episodes of wakefulness. However, it is best to eat high protein foods earlier in the day and reserve light protein for meal before bedtime.

7. Oatmeal
Packed with important mineral such as calcium, magnesium and potassium, and a rich source of fibres, oats make a perfect meal before bed time. Mix it with milk and banana to make a perfect sleep friendly dinner.

While you decide to include these foods in your diet to get peaceful sleep, make sure to avoid  Sugary Foods and caffeine before  bed time as these are stimulants and won’t let your brain sleep.

Healthy Daily Routine For Undisturbed Sleep At Night

Did you know nearly 1 out 3 people stay awake at night, because they just cannot sleep.  Sleep problems are becoming more common and this is especially true among those who live a hectic and stressful lifestyle. Our ancestors neither had lights to turn off before bed not the alarm clock to wake them up. It was the body’s biological clock along with nature that worked in harmony to control their sleep-wake cycle. With civilization and discovery of light, the humans started exposing themselves to artificial light for a long time and that too at times when body does not need it.  
The human body needs a sunlight exposure to regulate the secretion of hormones such as melatonin that helps to get better sleep. However, our work style hardly allows us to get exposed to the sun. Moreover, factors such as poor eating habits, too much stress and unhealthy sleep can result in sleep problems. Our body needs an adequate amount of satisfactory sleep for mental and physical development. Unfortunately many people have to rely on sleeping aids to snatch back their good night sleep, which is an unhealthy habit.
This info graphic can help you to plan your day and get satisfactory sleep at night with minimal efforts.


Better Sleep At Night


The Best Natural Health Supplement is Right Outside Your Window!

Natural Health

Do you recall the last time you enjoyed walking in the sun? Our work schedule is getting so demanding and hectic that 24 hours in a day do not seem enough. Spending an entire day in window less office and travelling back home late at night, when and how would one get exposed to natural sunlight? And, if at all at few instances we get an opportunity to step out in the sun, the health literature and cosmetic industry has threatened us enough against the UV exposure so that we settle on a sunscreen with heavy Sun Protection factor (SPF factor).

A lot has been researched, said and written about the over-exposure to the UV rays and the possible damage it can have on your health. However, the health issues caused due to excessive UV ray exposure accounts for only 0.1% of the total global burden of disease.  In contrast, a disease burden caused due to low sun exposure is much larger. 

We humans are the diurnals creatures. Our body needs a good amount of sunlight as much as it needs to be in the darkness for various physiological functions. Here are some biological functions that completely depend on natural sunlight.


Synthesis of Vitamin D

Synthesis of Vitamin D

Do you recall the last time you enjoyed walking in the sun? Our work schedule is getting so demanding and hectic that 24 hours in a day do not seem enough. Spending an entire day in window less office and travelling back home late at night, when and how would one get exposed to natural sunlight? And, if at all at few instances we get an opportunity to step out in the sun, the health literature and cosmetic industry has threatened us enough against the UV exposure so that we settle on a sunscreen with heavy Sun Protection factor (SPF factor). 

Unlike other vitamins, vitamin D cannot be consumed through diet. Vitamin D is synthesized in the skin through a photosynthetic reaction on exposure to sunlight. For the vitamin D production, UV-B rays need to penetrate in the skin. However, with too much use of sunscreen or not getting enough exposure to sunlight can prevent the UVB rays from reaching the skin and the subsequent production of vitamin D.

Regulation of Sleep Cycle 

Regulation of Sleep Cycle

Melatonin is an important hormone secreted by the pineal glands located in the brain. An interesting and a strange fact about melatonin is it is produced only during the dark hours; however, needs a good amount of sun exposure. Basically, the exposure to sunlight in the morning can automatically trigger fast secretion of melatonin as the darkness sets in the evening, which can help us get better sleep. Melatonin plays a very vital role in initiating the sleep. Thus, melatonin can help to overcome sleep problems such as insomnia, nigh awakening or difficulty maintaining sleep. The body also adjusts its melatonin production with seasonal change.  For instance, the hormone is produced for a longer period in the winter than in the summer. Some studies suggest that melatonin also plays an important role in preventing infections, inflammation, cancer, and autoimmunity. 

Regulation of Positive Mood

Regulation of Positive Mood

Exposure to sunlight is believed to trigger release of hormone serotonin. Commonly known as the “happy hormone”, serotonin is responsible for regulating our emotions. High levels of serotonin are associated with happy and positive mood, and focused mental state. In today modern life full of stress, sunlight exposure can surely bring a ray of hope. 

Reduction in Blood Pressure

Reduction in Blood Pressure

On exposure to sun, the skin releases a compound, nitric oxide, which is believed to lower the blood pressure. This happens as the blood vessels start to widen when oxide moves into the bloodstream. This was confirmed through one clinical study conducted by the scientist from Universities of Southampton in the UK.   In the study the participants showed a significant drop in blood pressure after exposure to UV rays for an hour. 

Protection From Some Skin Disorder

Protection From Skin Disorder

If you fear that exposure to sunlight can affect your skin, some research has also revealed that melatonin suppresses UVR-induced skin damage. While over exposure to sun can cause potential sun damage, research has found that safe sun exposure can actually protect you from melanoma.


So, here is what can happen when you do not get enough sun exposure.

  • Sleep problems
  • Bone diseases
  • Risk of mood disorders
  • Low back pain

People in jobs in which sunlight exposure is limited, going in solar light for just 10–15 minutes, could confer significant health benefits.


Not Sleeping Well Can Cause Frequent Colds, Reveals New Research

Sleep Well

How often do you miss important events because you have stuffy nose and all you want to do is roll up in bed and get some good sleep. But had you been sleeping well each night, you would not suffer from colds at all. Does that sound very confusing or something that you cannot co-relate? But that is exactly what the latest study conducted by the scientists from US reports. According to this new study people who sleep less than 5 hours at are 4.5 times more likely to suffer from cold and infections than those who sleep well for about 7 hours. 

For the study the scientists involved 164 healthy people and tracked their sleep schedule for about one week. All the participants were asked to record the times at which they went to bed and woke up. The participants were also asked to put a special digital wrist device that could sense the movement during sleep. Movement beyond a certain point was automatically recorded as wakefulness and considered as disturbed sleep.

After a week the same participants were given nose drops containing rhinovirus to induce infection. All the participants then lived in the same environment so that their immune system could work and can be analysed later.

On examining the participants the scientists found that chances of catching cold were highest among people who slept less than 5 hours and lowest among people who slept for more than 7 hours.

This study clearly indicates that people who sleep well are likely to have a better immunity than those who sleep less. Many people tend to sacrifice their sleep in order to manage their hectic work life. However, sleep deprivation clearly has its own health risks. If you have been having health issues due to lack of sleep and are in search of healthy ways to sleep better, you should try Aromatherapy Massage. Massage therapy that uses aromatic essential oils obtained from herbs, is a proven and therapeutic way to get better sleep.

Infographic - Sleep problems 

If you are looking for Aromatherapy Massage in Mumbai, you can try it at Four
Fountains De-stress Spa
, which is the best spa in Mumbai.

Aromatherapy Massage for Better Sleep


The clock strikes 2 am and you are still staring at the ceiling with your eyes wide open. Your child’s hiked tuition fees, evaluation at work, and the monthly EMI of your home loan just won’t let you sleep. So you reach for the bottle of sleeping pills!

Sleep problems are becoming an important health issue as it affects physical, mental, and emotional health and well-being. Lack of adequate sleep can show both immediate and long-term ill effects. Read how lack of sleep affects our overall health. Many people rely on sleeping pills to get a peaceful sleep at night after a hectic day at work. However, not many are aware of the detrimental side effects these pills can cause. Prolonged use of sleeping pills can cause some serious side effects such as memory problems, hallucinations, suicidal thoughts, etc.

Adhering to healthy sleeping habits may also seem practically challenging at times, especially for those with tight work schedules. So, what should you do to get peaceful sleep without any untoward effects on your health?

Aromatherapy Massage is a natural therapy that has been used to assist in relaxation and promote sleep. It gives you improved health and general feeling of wellness. This holistic massage therapy uses pure essential oils obtained from fragrant plants that are either inhaled or massaged onto the skin. Massage increases the flow of energy, and improves the communication between different systems in the body, thus creating a state of balance. Some scientific evidence obtained through clinical studies suggests that essential oils used in aromatherapy massage have therapeutic benefits. The medicinal principles from aromatic oils reach the blood circulation during massage and provide relief from stress, pain, and many other physical and mental illnesses.

Below we have listed down all the possible ways that promote better sleep. Read it carefully to make an informed decision for yourself.

  Advantages Disadvantages
Sleeping Pill Will help you fall asleep quickly  Detrimental side effects
Good sleeping Habits Natural means of promoting good sleep Practically challenging
Aromatherapy Massage Scientifically proven to improve sleep quality Most essential oils are safe and free of adverse side effects

6 Habits that Can Help You to Sleep Better

Better Sleep

Did you know that almost 20 percent of all serious car accidents are caused due to driver sleepiness?

According to the researchers people who do not get adequate sleep are at 70 percent higher risk for accidents at work than people who get enough sleep. In our high demanding busy life we often tend to sacrifice sleep to fit in our personal and professional commitments. Most of us are aware of role of physical activity and balanced diet in achieving good health. However, adequate and satisfactory sleep is another important factor that is essential in order to achieve both mental and physical health. Sleep is vital for our well-being. Read health benefits of sleep.

Healthy sleep habits can make a huge difference in your quality of life. Following are some healthy tips that may help you sleep better.


1. Make a Sleeping Schedule

Sleeping time

Try to go to bed and wake up at the same time everyday so as to regulate your body’s clock.


2.Reduce Intake of Caffeine



Try to avoid intake of products containing caffeine three to four hours before bedtime.


3. Keep Your Dinner Light

light dinner


Try to have your dinner at least 2-3 hours before bedtime. Eating heavy or spicy meals before bed may make you uncomfortable due to indigestion.


4. Have Pleasant Room Ambiance

Pleasant bedroom


Try to create a peaceful and pleasant environment in your bed room.


5. Avoid Blue Light

blue light


Most of the modern computers, laptops and smartphones emit blue light. The blue-toned light suppresses the hormone melatonin, which induces sleep. Therefore, avoid use of electronic gadgets before bed time.


6. Aromatherapy Massage


The tips mentioned above are helpful and work with most people. However, it may be difficult to adhere to some of the lifestyle changes due to long working hours, too much work pressure, frequent travelling in different time zones, etc. Aromatherapy Massage is a natural alternative treatment that has been associated with improved sleep quality. Read how Aromatherapy Massage works?  

Did You Sleep Well Last Night?

Is there something that does not let you sleep peacefully at night? This surely does not refer to the loud music or your cranky baby who cries the whole night.

sleep well


 Many people suffer from sleep problems due to their stressful lifestyle. Too much work pressure, illness that interferes with daily life, physical discomfort, financial problems etc. can interfere with quality of sleep. It’s natural to suffer from disturbed sleep pattern during stressful events. However, this should not become a regular occurrence in your routine.

So, how do you know if you have had a satisfactory sleep? For this, you may first want to understand the basic mechanism of sleep. We usually pass through a typical alternate pattern of REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement) sleep. As the name suggests, during REM sleep your eyes move quickly in different directions which does not happen when you enter the NREM phase. The mental activity that takes place during NREM sleep is believed to be thought-like, whereas REM sleep is hallucinatory in nature. During the REM stage our body gets relaxed and muscles are paralyzed making the body immobile.

Scientists suggest that if we wake up during the REM stage we may describe bizarre and illogical tales (dreams) that has no connection to real life. When you fall asleep you first enter the non-REM sleep, followed by a shorter period of REM sleep, and then the cycle starts over again. Our body needs both kinds of sleep to be fully rested.So when you complain of not getting satisfactory sleep you may be getting stuck at the NREM stage and do not enter the REM sleep when body gets relaxed.

According to some experts if you feel drowsy during the day, you haven’t had enough sleep at night. Very brief episodes of sleep known as ‘microsleep’ in an otherwise awake person is another mark of sleep deprivation.

So, if you feel you have not been getting enough sleep what measures are you planning to snatch back that good night’s sleep in your routine?

Why Do You Need Sleep?

Soft music, hot bath, fragrant night lotions, a better cushion, and soft pillows! Tried everything to get better sleep, yet waking up tired? If this is your story, you are not alone!

time - Copy


Research suggests that nearly 18 percent of the healthy Indian adults have difficulty in initiating and maintaining sleep, and eight percent report early morning awakening leading to disturbed sleep. It is perfectly normal to have sleep problems due to stress or illnesses. However, when unsatisfactory or lack of sleep becomes a regular occurrence in your life, it surely needs to be considered as a health alert.

Sleep plays a very important role in maintaining our health. Good sleep is necessary for normal functioning of brain, and development especially in children and teens. When you sleep at night, the brain prepares itself and gets ready to function well the next day. Therefore, studies show that people who get better sleep at night show improved learning capability.

On the other hand sleep deprivation can take a toll on your health, affecting your mood, energy level, and ability to cope up with stress.People who do not get satisfactory sleep at night tend to be less motivated, irritated and lethargic during day. Scientists have also reported that lack of enough sleep is associated with some health conditions such as diabetes, obesity and high blood pressure.

This surely does not mean that sleeping for long hours can help you have a better health. Our sleep needs are determined by our age. For instance, babies below the age of one year need to sleep for as long as 16 hours in a day while an adult needs about seven to eight of hours of sleep in a day.

So, now that you know the benefits of good sleep and how much you should sleep, do you think you get adequate sleep at night?

Four Culprits of Low Work Productivity You Should Not Ignore


Work stress has become a major reason of low work productivity in many organizations. Research suggests that employees who are stressed are more likely to show poor engagement, high absenteeism and be less motivated at work. This causes a significant impact on the corporate sector in terms of high attrition, high healthcare costs/premiums and low work productivity.

Many employees blame low interest in their job, poor management team, conflicts between co-workers, or even lack of direction for their lack of performance. However, the root causes could be very personal and related to one’s health. Did you know that lack of adequate sleep, mental conditions such as anxiety or some pain disorders can lower your work performance? Here we have listed some statistics from Indian workforce and how health condition can actually be the real culprits of your low work productivity


Pain is the most common medical problem experienced by general population.

  • As per one study conducted in India, nearly 30 percent of production workers and 12 percent of office workers report more than seven days of sick leave due to chronic low back pain
  • More than 80 percent people using computers for more than four hours complain of back pain
  • Nearly 77 percent computer professionals report eye pain, headache, pain/stiffness in neck , shoulder and lower back pain

Lack of Sleep

As suggested by the sleep guidelines (from the National Heart, Lung, and Blood Institute), adults need to sleep for about 7 to 8 hours daily. Adequate sleep is necessary for normal functioning of our brain. However, almost a third of Indian working professionals sacrifice sleep to fit in personal and work commitments. People who do not get enough sound sleep at night tend to be less motivated, irritated and lethargic during day. Since poor sleep is associated with decreased alertness, impaired judgment, and poor physical coordination, it can lead to low productivity.


It is fairly common for most of us to be worried about everyday issues. However, being constantly worried or anxious can eventually start taking a toll on our health. Accordingly to some statistics, nearly 55 percent Indians working in call centre report suffering from anxiety due to work stress. Too much worry may show physical symptoms such as racing heart, excessive sweating, restlessness, chest pain and sleeplessness. In addition, people with excessive anxiety have low energy levels and show poor concentration at work.


A stressful lifestyle leaves most of the working professionals mentally and physically tired.  The feeling of weariness, tiredness, or lack of energy is called fatigue, which can directly impact your ability to think and function normally. People who are fatigued show poor concentration and attention at work. Fatigue not only leads to lower efficiency at work, but also increases risk of accidents and injuries.

Work stress affects almost every employee in the corporate sector. It is not possible to change the scenario overnight, and avoid the stressors in your life. Modern lifestyle will always be full of turmoil and tensions. It’s you, who needs to take control of your health. Cigarette smoking or consuming too much coffee to overcome stress is extremely unhealthy. There are some great natural ways to de-stress yourself. Meditation, yoga practices, massage therapies, etc. are some of the healthy ways to manage your stress.

De-stress yourself by trying a relaxing Aromatherapy Massage and take the first step towards eliminating the culprits of low work productivity from your professional life. 



Why Companies should consider Mobile Spas for their Employees

Corporate wellness

Do employees in your organization suffer from work-related stress and fatigue?


Setting up a mobile spa at your office is a novel way to offer de-stressing spa therapies to help your employees overcome work-related stress and fatigue. This simple initiative can go a long way in improving productivity at the workplace.

Benefits of Mobile Spa to Employees

Reduces Anxiety and Blood Pressure

Massage therapies in a mobile spa reduce anxiety by lowering levels of the stress-hormone cortisol and increasing levels of the happiness-hormone serotonin in the body. By regulating the autonomic nervous system they also effectively lower blood pressure

Reduces Body Aches and Pains

Massage therapies relieve body pain by healing damaged muscle tissues. They improve blood circulation which brings more oxygen and other nutrients to the muscles

Reduces Fatigue

Massage therapies remove fatigue by eliminating blockages in the body’s meridians or invisible energy lines. They also improve alertness during tests of mental performance.

Boosts Immunity

Massage therapies increase the response of lymphocytes (type of white blood cell), which improves the body’s resistance to diseases.


Benefits of a Mobile Spa to Companies

Reduces Direct Healthcare costs

By preventing the onset of stress-induced illnesses, massage therapies provided at a mobile spa reduce healthcare costs of the companies.

Reduces Indirect Costs

By having a positive, relaxing effect on the body and mind, massage therapies reduce episodes of absenteeism and thus reduce the cost indirectly.

Improves Work Performance

Massage therapies improve work performance by improving alertness and problem-solving ability.

Attracts Potential Employees

Providing a mobile spa at work projects the right image of your company being caring towards employees.

Retains Existing Employee

By providing therapeutic massage companies gain employee goodwill and instills pride in working for the company

There are a number of spas in Mumbai that offer excellent mobile spa services for employee wellness schemes. A weekly or monthly massage session for your employees, not only keeps them healthy and relaxed, but also makes them feel good about the company and work with greater enthusiasm.

As the best spa in Mumbai, the Four Fountains De-stress spa offers excellent mobile spa service for corporate wellness programmes and other special events. Mobile spas offer seated and dry therapy sessions for your employees. You do not have to worry about the spa decor, furniture and the transportation logistics, as they are all handled by our professionals. With rejuvenating foot massage or back massage, the therapists can ease stress and improve your employees’ mood and overall health, thereby keeping them fit and productive.