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Chronic insomnia refers to a condition when you stay up late at night because you cannot fall asleep. The patients who have this problem often report getting up in the middle of the night or waking up too early in the morning. The condition is not ideal as not resting for a long time can leave you exhausted and affect your productivity. The main reason for insomniaare stress, neurological problems, depression, physical illness, and mental health disorders. For assisting people living with insomnia, here are some ways to rest well at night. Have a look!

Tips to reset sleep cycle if you have a sleep problem


Getting physical activity during the day helps treat insomnia. It is so because working out is good for your overall health and helps in improving your sleep quality. It assists in releasing endorphins that make you feel energised and awake. Thus, including a bit of workout every day is recommended. However, when doing so, you must remember that exercising within two hours of bedtime is not ideal as it can have the exact opposite effect.

. Sleep Hygiene:

If you have insomnia, one of the most effective solutions is to fix your sleep hygiene. It means that you should make efforts to stick to a regular sleep schedule. Setting up a consistent wake-up and rest time is a must. Besides, it would help if you also practised habits like not using your phone inside your bedroom or avoiding alcohol around bedtime. Also, the small naps you take during the day should be avoided, as resting in the daytime can cause disruptions to your sleep-wake cycle.

  • Nutrition: 

To improve your sleep quality, paying attention to what you eat or drink is vital. Eating a nutritious diet can keep you healthy and recharged, but heavy diets must be avoided around bedtime. Also, when you are done with your day and ready to fall asleep, you should keep from drinking alcohol or coffee. It is so because consuming caffeine is bad for sleep. Instead, it would help if you tried to drink warm milk or chamomile tea before bedtime. They have a calming effect that makes it easy to fall asleep.

  • Relaxation:

If you have been finding it hard to fall asleep for some days, you should try practising relaxation techniques. You should make your bedroom comfortable, dim the lights, lower the temperature, and control the noise. If you have sleep aids like a white noise machine or earplugs, using them might also prove helpful. Besides, it would help if you hid your alarm clock so you don’t feel tempted to look at it and feel anxious about not being able to fall asleep.

Should I see a doctor to treat sleep apnea?

If you have tried all the sleep apnea remedies, but none is working, it might be time to see a doctor. Your healthcare expert will conduct an exam and ask you questions about your sleep habits. Then, he may suggest treatments for insomnia, like a sleep aid or behavioural therapy to help you get better.

So, these are a few techniques that people dealing with sleep troubles should try to improve their rest quality.

Is there a need for an air conditioning unit at the office space is one question that has been debated for years. People have questioned its practicality since some employees feel cold more than others. Because of this, several offices have witnessed arguments over the ideal temperatures at which the AC must be run. But, having a commercial air conditioning unit in your office space is essential. It keeps the employees healthy and happy and boosts their productivity. In order to figure out other benefits of installing office air conditioners, read more. Here you go!

Reasons why office air conditioning is needed

Here are some benefits that you can reap by installing an AC in your office space:

  1. Keeps the staff happy:

A study conducted in 2013 revealed that the higher the humidity index was at the location from where he tweeted, the more negative the tweets were. From this, we can conclude that people are angrier when they are in hotter climates. Thus, it is good to have an efficient HVAC system in the office to keep your employees cool.

  1. Improves decision-making:

On a regular office day, you are required to make several decisions. But, research conducted by the Universities of Virginia and Houston showed that people make fewer decisions on hot days. Possibly, it is because the heat makes you feel bothered and leaves you unable to think. On warmer days, your body uses glucose for maintaining the normal temperature. It results in reduced glucose available for cognitive processes, which can seriously hamper your outputs. Thus, for keeping the employees sharp so that they can make good decisions, your office space must have a vrf display .

  1. Ensure your employees' health:

For keeping your employees healthy, installing an air conditioning unit is recommended. It is so because an AC helps reduce the likelihood of your staff falling sick by improving the air quality and ventilation. In addition, it reduces the number of allergens, pollens, and pet dander present in the air. The lower temperatures also keep the parasites and insects away and reduce the chances of dehydration. Thus, setting up an AC unit at your workplace is recommended.

  1. Increases productivity:

After the summers arrive, it becomes difficult for employees to work because of the discomfort. As a result, the staff's productivity can decrease. According to research that reviewed 24 studies, it was discovered that the speed of employees decreases after the temperature reaches a certain point. This temperature was 23-degrees Celsius. So, if you install an AC, you should try to maintain the temperature above 23-degrees to keep your staff stay happy and productive.

So, these are a few benefits of installing an air conditioning unit at your office.

Sleep is an essential part of your routine, and you spend a significant part of your day resting. Quality sleep recharges your brain and body and strengthens your mind to create new memories. People who fail to achieve a good night’s sleep find it hard to concentrate and respond. It is so because sleep supports several brain functions, including how nerve cells communicate with each other. Recent findings also reveal that resting plays a housekeeping role and removes toxins in your mind that build up when you are awake. Here is some vital information for those interested in knowing more about sleep and its stages. Have a look!

Sleep stages

Basically, there are two types of sleep, rapid eye movement (REM) and non-REM sleep. Both are linked with specific brain waves and neural activity.

In Stage 1of non-REM sleep, you go from being awake to asleep. Here, your heartbeat, breathing, and eye movements slow down, and your muscles start relaxing. In addition, in stage 1, the brain waves slow down from the daytime wakefulness patterns.

Stage 2of non-REM sleep features light rest. At this stage, your breathing slows, muscles relax, and your body temperature drops. The brain activity slows even further and is marked by brief bursts of electrical activity. 

Stage 3of non-REM sleep is the period where you enter deep rest. At this stage, your muscles get relaxed, and it becomes hard to awaken you. 

REM sleephappens in the first 90 minutes of falling asleep. Your eyes move rapidly, and breathing gets faster and irregular during this stage. Most dreaming occurs during REM sleep, although some people also dream during the non-REM phase. 

Sleep mechanisms

Two internal biological mechanisms work in sync with each other to regulate your sleep and wake cycle. These are:

Circadian rhythmscontrol your sleep-wake cycle and cause you to be sleepy. This system is responsible for waking you up in the morning without an alarm. It is controlled by your body’s biological clock and syncs with environmental cues like light and temperature.

Sleep-wake homeostasistracks your need for rest. It is responsible for reminding your body to sleep after a certain time and controls sleep intensity. The sleep-wake homeostasis makes you more sleepy with every passing hour and causes you to rest longer after a period of sleep deprivation.

How to sleep better?

  • Consuming caffeine past the afternoon in any form should be avoided for a peaceful night of rest.

  • Don’t lie awake in your bed. If you can’t sleep, get up and do something else. 

  • Exercise for some time, like 20 to 30 minutes a day, no later than a few hours. 

  • Follow a sleep timetable so that you wake up and rest at the same time every day.

  • Follow a sleep ritual, like listening to music or taking a hot water bath before heading off to bed.

Sleep can be classified into REM and non-REM sleep. It is controlled by sleep-wake homeostasis and circadian rhythm mechanisms. 

Sleep apnea is a disorder that hinders your breathing. The condition may keep you tossing and turning in your bed late at night, making you feel drained and sluggish the following day. Individuals with sleep apnea experience apneic episodes where their breathing stops and starts more than once. Fundamentally, sleep apnea is of three kinds, central, obstructive, and mixed sleep apnea. Among these, central and obstructive sleep apnea are more common. To discover the differences between them, read further!

Obstructive Vs. Central Sleep Apnea

OSA and CSA are health conditions that cause loud snoring and lead to restless nights. If you have any doubts about whether or not you have these problems, you should undergo a sleep study.

For individuals who don't know about the contrasts between central and obstructive sleep apnea, here is a list. Have a look!

What is Obstructive Sleep Apnea?

In Obstructive Sleep Apnea (OSA), your airway gets slightly or completely hindered when you are asleep. The obstruction creates an obstacle, so your chest muscles and stomach have to work harder to bring in air. It prompts restless nights and causes you to feel tired the following day.

Possible treatment options for OSA-

To treat this condition, you can take some general measures. For one, you should stop having liquor six to eight hours before sleep time. This is because consuming alcohol loosens up your throat muscles and obstructs your airway. Besides this, working out regularly and resting on your sides while your head is elevated are other recommended treatments for curing this health condition.

What is Central Sleep Apnea?

In central sleep apnea (CSA), your breathing is impeded while resting. It happens because, in such cases, your mind fails to send a signal to your respiratory muscles that control breathing in and breathing out activities. In contrast to OSA, there is no blockage in this type of sleep apnea, but the miscommunication between the brain and the muscles is the cause. Since there is no respiratory effort, CSA is not the same as OSA.

Possible treatments for CSA-

In some cases, central sleep apnea (CSA) can be connected to other medical issues, like the ones where your lower mind stem (related to breathing choice) is impacted. When left untreated, CSA can influence your general well-being and lead to daytime sluggishness, concentration issues, mood changes, and weariness. The most effective method to treat CSA is to identify the problem responsible for the malfunctioning of your brain.

Can you have CSA and OSA at the same time?

Indeed, it is not at all impossible for somebody to have central and obstructive sleep apnea simultaneously. By and large, individuals seeking treatment for OSA may develop CSA because of using Continuous Positive Airway Pressure (CPAP) machines. This condition is also called treatment-emergent central sleep apnea.


While CSA and OSA are kinds of sleep apneas, both have a few contrasts. While OSA is a result of the blockage in your airway, CSA is caused by miscommunication between your brain and muscles.

Many individuals are not able to sleep or stay asleep until the wee hours of the morning. They toss and turn in their bed for quite a long time, waiting for sleep to come. In the event that you are also facing this problem, you might have acute insomnia. Acute insomnia influences your resting patterns, which, in turn, impacts your productivity and quality of life. It is so because if you can’t rest for around seven to eight hours every night, your body does not feel prepared for the following day. It can create issues. Thus, to assist you with acquiring a relaxing night of sleep, we have enlisted some home solutions for insomnia. Have a glance!

How to treat insomnia?

If you feel worn out and restless as a result of lack of sleep and are looking for tips on the best way to treat insomnia at home, then you have come to the right place. Here are a few cures-

  1. Meditation

Meditation is supposed to be an effective treatment for people who cannot sleep. It includes taking in slow breaths to enhance rest quality. While meditating, individuals concentrate on their thoughts, sentiments, and feelings and experience harmony. Meditation likewise decreases stress and further improves focus. Individuals who are interested in this practice can begin by contributing 15 minutes to meditation daily. Then, gradually, as they become acclimated to sitting in one spot, they can work on increasing their timings.

2. Massage

If you feel relaxed and happy after getting a massage, you should make it a part of your everyday schedule to upgrade your sleep quality. Research conducted in 2015 recommended that massage diminishes the signs of sleeping deprivation by enhancing sleep. Further, it needs to be noted that it is not essential to get a massage from an expert as self-massage or getting one at home from your loved ones will likewise be useful.

3. Chanting Mantras

Repeating a mantra helps in centring thoughts and feelings. It quiets your brain and produces feelings of relaxation and harmony. You can track down a mantra online in Hindi, English or Sanskrit. Search for one that is in present tense and aligns with you. It is encouraged to repeat it before hitting the bed. The monotonous sound will help you concentrate and sleep better.

4. Work out

Exercising keeps your body fit and takes care of your sleep cycle. It improves your mood, keeps you in shape, helps in reducing weight, boosts energy levels, and promotes sound sleep. To acquire these advantages, you should exercise for 20 minutes daily. You can decide to practise vigorous aerobic activity or do strength training to get good sleep.

Acute insomnia can prevent you from carrying on with your day-to-day life. In any case, you can treat it effectively at home by making a couple of lifestyle changes like trying meditation, exercise, and mantras.

Nowadays, respiratory issues have become very normal. They keep individuals from carrying on with their day-to-day life and seriously affect their well-being. For patients who have other medical problems, respiratory issues can cause complexities. Along these lines, it is highly urgent to cure any breathing problems straightaway. For this, you can either opt for invasive or non invasive ventilation. To know more about them and their disparities, read our next section. Here you go!

What is invasive and non-invasive ventilation?

Invasive and non-invasive ventilation are a reliable choice for dealing with respiratory issues like COPD. Here is what each of them means-

Non-invasive ventilation-

In this sort of ventilation, breathing support is offered through a facial mask, cap, or nasal veil. The air, ordinarily high on oxygenated content, is given under increased pressure. In many devices, the pressure can be modified depending upon whether you are inhaling or exhaling.

Invasive ventilation-

Invasive ventilation alludes to the treatment where a cylinder is embedded in your throat. It makes it simpler for the patient to inhale by taking over respiratory capacities. Since the pipe is linked to your airway, the patients are typically sedated during this treatment.

What is the distinction between invasive and non-invasive ventilation?

  • The non-invasive treatment utilizes positive pressure to push each breath and offers help with evacuating carbon dioxide from the body. The invasive treatment, on the other hand, uses tracheal intubation that includes embedding a cylinder in your throat.

  • While invasive treatment can make you uncomfortable, the non-invasive treatment that includes becoming accustomed to a cover is relatively less irritating.

  • Even though invasive treatment is safe for the most part, it can cause a few inconveniences that may further degrade your health and well-being. On the opposite, the non-invasive treatment is more secure.

  • Finally, the invasive treatment needs 1:1 staffing, which isn't necessary in the case of non-invasive ventilation.

Which is more popular?

Though invasive treatment has been utilized for quite a long time to treat respiratory issues, non-invasive ventilation is becoming a preferred choice because of the advancements. Accordingly, it has turned into a fundamental instrument to treat respiratory problems and is very useful and effective.

What makes NIV a preferred choice? What are its advantages?

The motivation behind why NIV is turning into a popular choice for patients and specialists is its advantages. These are as follows:

  • It is cost-productive

  • Utilizing it doesn't cost a lot of time

  • The non-invasive treatment is comfortable

  • It doesn't need sedation

  • It doesn't need intubation abilities

Thus, these are a few justifications for why NIV is a well-known and befitting decision for treating respiratory issues.

Industrial air conditioners play a crucial role in maintaining the overall temperature of the interiors. They are especially valuable for agricultural, warehousing, production units, and dairy facilities. It is so because any malfunction in an industrial air conditioner situated at these places, even for limited hours, can result in a significant loss. It is why one needs to closely consider the features of industrial air conditionerbefore investing in them. Before getting one, buyers should analyse their types, installation procedure, and power consumption. 

Here is all you need to know about industrial air conditioners.

Type of industrial air conditioner

Before getting an air conditioning unit, you should consider the type of industrial AC that will be suitable for your facility. Here are some popular choices-

  • VRV and VRFsystems can efficiently cool down large spaces like retail spaces, shops, hotels, or offices. They rely on the same technology and are designed to install up to 64 units under the same multi-zone air conditioner. The primary advantage of using this system is that it can simultaneously heat and cool rooms and comes with zone-wise cooling technology.

  • Thechiller fan coil system does not use any coolant and instead uses water and antifreeze to maintain the room temperature. The system is ideal for facilities that have unlimited space between the chiller and fan coil.

  • Mainly installed in pharmaceutical units and research labs, the precision air conditioningsystems are ideal for spaces where a specific temperature needs to be maintained. These AC units also help in keeping humidity under control.

  • Central/roof conditionersare multi-functional systems that act as ventilators, humidifiers, and air purifiers. They help in maintaining the ambient temperature at the workplace. The systems process air at one central location and distribute cool air through ducts.

Power Consumption

Before getting an air conditioning unit for your business, you need to consider the power consumption. It is so because an industrial AC directly influences your overall costs. While the VRF systems are known to consume less power, roof air conditioning units significantly increase your electricity bills. You can also consider investing in equipment like chillers or separate fan coil units to reduce power consumption.

Installation Process

When considering different types of industrial air conditioning units, you should also pay attention to the installation process of each. Some ACs, like the rooftop systems, are available at low costs, but their complicated installation process can leave you with hefty bills. Thus, it would help to consider which air conditioning unit will be easy to install before investing in one.

Industrial air conditioning units are essential for ensuring the smooth functioning of certain businesses.

And, before investing in one, you should consider certain factors and get one that bests serve your purpose.

A water cooled chilleris mainly used for maintaining the temperature of machines and appliances. They can be used for multiple purposes like injection moulding and cooling down chemicals, food and beverages, and tools. They can keep the medical equipment in order and maintain milk’s temperature before it reaches the market. A chiller also assists the brewery, meat and poultry, and pharmaceutical industry. In order to know why a water-cooled chiller is beneficial for your industry and business, read further!

Pros of Water-cooled chiller

1.Longer Lifespan

Since water-cooled chillers are not placed outdoors like air-cooled chillers, they are not exposed to sunlight, snow, dust, ice, heat that reduces their life expectancy. This is why they stay functional for an extended period and do not require quick replacement like air-cooled chillers.

2.Energy Efficient

The water-cooled chillers have a film coefficient 10 to 100 times better than that of air-cooled chillers. It lets them transfer heat more efficiently, making them an energy-conserving option. So, if you are looking for a chiller that will function continuously, you should go with a water-cooled chiller for incurring low costs.

3.Quiet Operation

Unlike air-cooled chillers that feature ducts and vents, the water-cooled chillers function quietly. They use water to dissipate heat, and its flow doesn’t result in the same noisy expansion and contraction. Thus, these chillers are the best option for facilities that require calm and quiet like hospitals, schools, and workplaces.


In the case of water-cooled chillers, no toxic chemicals are used in the process. Instead, the system makes use of water to get rid of heat. It makes them safer for factories and workplaces, where people work around chillers or come into contact with them.

5. Closed Spaces

Air-cooled chillers use air to remove heat that makes it necessary to put them in open surroundings where fresh air is available. But this is not the case with water-cooled chillers that can be conveniently placed in indoor spaces. This advantage makes such chillers appropriate for companies that do not have access to an unlimited outdoor area.


Although water-cooled chillers have several advantages, this does not mean that they are perfect. These chillers have their own set of problems that can make them an inappropriate choice for your business. These include issues like high maintenance, a requirement of a mechanical room, reduced efficiency in humidity, complex installation process, and unsuitability for drought-stricken areas.

So, these are the main advantages and disadvantages of water-cooled chillers based on which you can decide their suitability for your company and industry.

These days, respiratory problems have become quite common. They prevent people from living a regular life and badly impact their health and well-being. For patients who are suffering from other health conditions as well, respiratory issues can increase complications. So, it is very crucial to treat any breathing issues as soon as possible. For this, you can choose to rely upon either invasive or non-invasive ventilation. We will discuss them and their differences in our next section. Here you go!

What is invasive and non-invasive ventilation?

For treating respiratory problems like COPD, Invasive and non-invasive ventilationare a popular choice. Here is what they mean-

Non-invasive ventilation- 

In this type of ventilation, breathing support is offered using a face mask, helmet, or nasal mask. The air, usually rich in oxygenated content, is provided under positive pressure. In most machines, the pressure can be altered depending upon whether you are breathing in or out.

Invasive ventilation-

Invasive ventilation refers to the treatment where a tube is physically inserted into your throat. It makes it easier for the patient to breathe by taking over respiratory functions. Since this process invades your airway, so, the patients are usually sedated during this treatment.

What is the difference between the two?

  • The non-invasive treatment uses positive pressure to push every breath and offers assistance in expelling carbon dioxide from the body. On the other hand, the invasive treatment employs tracheal intubation that involves inserting a tube into your throat.

  • While invasive treatment is a little uncomfortable, the non-invasive treatment that involves getting used to a mask is less annoying.

  • Although invasive treatment is mostly safe, it can cause some complications leading to further deterioration of health. As opposed to this, the non-invasive treatment is safer. 

  • Lastly, the invasive treatment usually needs 1:1 staffing, which is not the case with non-invasive ventilation.

Which is more popular?

Although invasive treatment has been used for centuries to treat respiratory problems, non-invasive ventilation is becoming a more favoured choice with its growing technical aspects. As a result, it has become an essential tool to treat respiratory issues and is quite effective.

Why is NIV favoured? What are its benefits?

The reason why NIV is becoming a well-liked choice of both patients and doctors is because of the numerous benefits that it offers. Its pros are as follows:

  • It is cost-efficient

  • Using it doesn’t cost much time

  • It is very comfortable

  • It does not require sedation

  • It doesn’t require intubation skills

So, these are some reasons why NIV is a popular and befitting choice for treating respiratory problems.

Older people need to take better care of their health and well-being. This is because they are at a greater risk of falling victim to short-term and chronic diseases. While 65% of people reportedly have at least one chronic condition, 68% have two or more. Thus, we have prepared a list of diseases that mainly affect aged people and the ways to prevent them to help you out. Have a glance!

  1. Alzheimer’s disease

Alzheimer’s disease is a form of dementia that causes memory loss and difficulty performing activities involving thinking and problem-solving. The health condition is not a normal part of ageing and is caused because of changes in the brain over time. Its risk factors include causes that are hard to control, like genetics, family history, and ageing. 

How to prevent it?

If you want to protect yourself against this chronic disease, you should include habits like exercising, getting seven hours of rest and consuming a rich diet in your daily plan.

  1. Depression

Although depression is not an age-specific disease, older adults are at a higher risk of developing this condition. It causes persistent feelings like sadness, pessimism, hopelessness, fatigue, changes in appetite, and other difficulty making decisions. 

How to prevent it?

To ensure that depression does not affect you, learn to manage your stress levels. You can reach out to your family and friends for help and engage in regular exercise that ensures psychological benefits. Still, if you feel depressed and cannot seem to help it, you should consult your doctor about treatment options.

Chronic Kidney Disease 

Chronic Kidney Disease is a condition that stops your kidneys from filtering blood. It fundamentally implies that your kidneys are harmed, making you vulnerable to illnesses like diabetes, high BP, and kidney failure. 

How to prevent it?

Since individuals with diabetes or hypertension are at an expanded danger of being affected by chronic kidney disease, one should take precautions to keep from developing these medical problems. 

Chronic Obstructive Pulmonary Disease 

COPD is a group of illnesses that harm your lungs. It incorporates two fundamental conditions, emphysema and chronic bronchitis. The ailment makes it difficult for patients to breathe. It has symptoms like cough, and chest tightness, shortness of breath. 

How to prevent it? 

COPD develops in the later phase of life and grows gradually throughout the long term. Since it affects individuals who smoke routinely, you should avoid cigarettes or tobacco smoke to forestall it. Additionally, individuals are prescribed to stay away from residue and chemical fumes as they irritate the lungs.

So, these are some chronic diseases and the measures one must take to prevent them.

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