Lifestyle Management

Want a Good Night’s Sleep

A good night's sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. Unfortunately, the Western environment is interfering with natural sleep patterns. People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are some habits that people should avoid before bed for better & quality sleep:

  • Extensive use of electronic devices such as mobile phones, laptops, tablets etc. or watching TV can disrupt sleep by preventing the release of melatonin – the sleep inducing hormone
  • Drinking a lot of water before going to bed can disrupt sleep due to frequent bathroom visits during night
  • Smoking at bedtime disrupts sleep due to stimulation of your brain by nicotine
  • Alcohol consumption right before sleep impairs deep sleep phase disturbs sleep due to frequent urination.
  • Working in bed can keep your brain stimulated and won’t let it relax for sleep
  • Eating a large spicy or fatty meal too close to bedtime can disturb due to bloated stomach or acid reflux
  • Consuming coffee late in the evening can keep you awake for up to 12 hours
  • Certain medication like antidepressants or painkillers may disrupt sleep
  • Intense exercise sessions late in the evening raises body temperature and makes it hard to sleep properly
  • Picking a fight or trying to resolve a pending fight before sleep may cause stress that disturbs sleep

In addition to these sleep aggravating factors anything that excites you or provokes your thinking process should be avoided, and your brain should be allowed to relax for a good night’s sleep.

By Dr. Deepak Tikoo

10 Ways to Become Best Employee in Your Office

Every organisation expects its employees to give their 100 per cent in pursuit of the task assigned to them. An organisation needs people with specific skills to get the job done. However, the employees are also expected to exhibit ‘soft skills’ like adaptability, accountability, positivity and effective communication.

Here're 10 ways to become the best employee in your office:

1. Be a team player

The management of every organisation expects its employees to be team players. Being a team player who takes on more than the job description is key to being a great employee and showing value. When your boss asks for help, raise your hand to take on the extra challenge. Standout employees always take on additional projects.

2. Be proactive

You would add more value to the organisation by adopting a proactive approach in day to day affairs of the office. Be motivated to seek out challenges, propose ideas or ask your manager to take something off their plate. The best employees are not passive, they take initiative and run with things.

3. Bring solutions, not just problems

The best employees do not just bring the problems, they also come with solutions. While you may not always have the perfect answer, help your boss by showing that you’ve thought through some possible options.

4. Don’t keep complaining

Don't keep cribbing as no one likes a whiner and that is especially the case in an office setting.  Managers can’t stand employees that complain about little issues that are outside of their control. Keep your complaining to your friends and family and maybe your best friend at work, but not your boss.

5. Prove yourself

Top performers work hard and put in their greatest effort all the time. Prove yourself different than your colleagues- look to where you can add value to the team, your boss and the organization— make yourself invaluable.

6. Remember you are not indispensable

You should not forget that you are replaceable, not indispensable. Having the mindset that someone is waiting for your job, can give you the extra motivation you may need to go the extra mile at work.

7. Learn to earn promotion

Everyone is not entitled to a promotion after a year. Promotions are earned when you add value to the organisation through sustained hard work.

8. Make your own development plan

Top performers make their own development plans, they do not wait for their manager to create something for them- because often that doesn’t happen. Chart your own path for growth and bring forward your goals to your manager.

9. Keep Striving to learn

Learning is a continuous process and the best employees know they don’t know everything and strive to continue to learn. Top performers still make mistakes, but what defines a top performer is that they learn from their mistakes.

10. Adapt to new situations

 The best employees are able to modify their expectations and adapt to new situations. While it may be uncomfortable, top performers know that it is inevitable and strive to be flexible.

Editorial Team

Editor-in-Chief: Sudhir Sood

Copy Editor: U. Padma Latha

Editorial Board:

  • S.C. Garg
  • O. P. Ajmera
  • Rakesh Mahajan
  • Sanjay Sharma
  • Mohit Maheshwari
  • Jyoti Gupta




Contact Detail

Bhilwara Towers, A-12, Sector-1,
Noida-201301, (INDIA)


Email :

Website :


© 2018 LNJ Bhilwara Group. All Right Reserved.