15 Diet Tips

15 diet tips

1. Eat before you come to party
2. Eat Carbohydrate At Least 8 spoon
3. Bring lunch from home
4. Eaten more soup
5. eat low calory food
6. dont make party plate for lunch
7. More Eat vegetables and fruits
8. Breakfast in the morning
9. Destination eat is healthy
10. Sport regular arranged
11. At least a sugar
12. At least eat snack
13. Eat on time
14. More take a rest
15. take healthy Read the rest of this entry »

LOSE WEIGHT RECIPE

Every women in the world sure want lose weight . If you want reduce the heavy body please try 4 recipe this under
1. Mix water from one citrus fruits with one spoon honey and one glass water, then all mix up and drink every day
2. Mix 3 spoon citrus fruits ,1/4 powder black pepper, one spoon honey and one glass water, then all mix up and drink every day during 3 month
3. Mix water from one citrus fruits with one spoon honey then all mix up and drink every night
4. before breakfast please eat tomato Read the rest of this entry »

VITAMIN C IS NEEDED FROM OUR BODY, WHY ??

One the most important vitamins your body needs is Vitamin C. Natural sources are the best way to get Vitamin C. You will find Vitamin C in green peppers, citrus fruits, strawberries, green vegetables, fish, potatoes, broccoli, milk, and tomatoes. Read food labels and look for ascorbic acid , another name for Vitamin C.

What does vitamin C do? Basically , vitamin C is an antioxidant, which means that it battles the forces in our body that can cause organ, tissue, and cell damage. Therefore, vitamin C protects the body and may specifically be linked to reducing the signs of aging. If you do not have enough vitamin C in your body, you will develop scurvy. Scurvy is very uncommon in the United States, but can cause anemia, gum disease, skin hemorrhages, and weakness.

Sometimes a doctor may recommend supplements if you don't get enough. When you begin taking vitamin C supplements, make sure that you follow your doctor’s recommendations. If you take to much vitamin C, you can overdose, just as you would with a typical drug. This is rare, because vitamin C is water soluble and high amounts will leave the body at a normal rate, but when it does happen, it can cause kidney stones and interfere with vitamin B12 absorption, causing anemia. Diarrhea is also a side effect. Therefore, it is best to listen to you doctor’s recommendation.

So where can you find vitamin C? Vitamin C is found in the following plant sources:kakadu plum, Camu Camu, rose hip, acerola, amla, jujube, baobab, blackcurrant, red pepper, parsley, seabuckthorn, guava, kiwi fruit, broccoli, loganberry, redcurrant, Brussels sprouts, lychee, cloudberry, persimmon, papaya, strawberry, orange, lemon, melon, and cauliflower. There are also animal sources rich in vitamin C like calf liver, beef liver, raw oysters, cod roe, pork liver, lamb brain, chicken liver, lamb heart, lamb liver, lamb tongue, human milk, goat milk, and cows milk.Deficiencies in Vitamin C may cause several diseases. Consuming the right fods prevents this.If you eat the right sources for vitamin C you will less likely need supplements. Healthy people usually do not require supplements. Supplements can actually be harmful with unabsorbable forms of the vitamin and they can be costly. Vitamin C from natural sources is the best

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SNACK HEALTHY

For so long we've heard that snacking is bad; it makes you fat. Not true! Healthy snacking can keep your blood sugar level and boost your metabolism. Here is how to get the most flavor and benefits from snacking.

Milk Snacks
Low fat milk products make fantastic snacks. Research has shown that getting three servings of low fat milk products can help you lose weight faster than skipping them altogether. Milk also provides you with protein and calcium, which is essential for strong muscles and bones.
Here are some great milk snack ideas:

- Low fat yogurt (Many of these come in great flavors like cheesecake and key lime pie!)
- String cheese, low fat variety
- Sugar-free chocolate milk
- Low fat milk with a teaspoon of vanilla extract

Fruits and Veggies
Sure, everyone knows that fruits and veggies are good for you, but do you know why they are great for losing weight? Fruits and vegetables have fiber, and for every gram of fiber you eat your body blocks seven calories.

Now that you're looking at fruits and vegetable with new respect, take a look at this recipe for making your fruits and veggies go from plain to yum.

Snack Salad
INGREDIENTS:
- 1 apple
- 1 carrot
- 1 banana
- 1 individual sized pack of raisins
- quarter cup orange juice

Cut the apple and banana into small slices in a medium sized bowl. Grate the carrot into the bowl. Add the orange juice and raisins and mix well. Serve chilled.

Good Carbs
After the low carb craze, most people probably don't realize that there are good carbs you can snack on without worrying about gaining ten pounds. These carbs are good for you because they are high in fiber and are more filling. Plus, they digest more slowly, which makes you feel fuller, longer.

Here are some examples of good carb snacks:
- Whole-wheat toast
- High fiber bagel
- Wheat tortilla chips
- Crackers

Don't trust words like "whole wheat" or "multi-grain" when picking out your snack, though. Many of these labels are misleading. They may sound like they are high in fiber, but in reality only have one gram of fiber. The trick is to look at the Nutrition Facts labels and find carbs that list at least three to five grams of fiber per serving.

Read the rest of this entry »

HEALTHY EATING

Good nutrition and a balanced diet help kids grow up healthy. Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:
1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.

But it's not easy to take these steps when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available.

Here are some ways to incorporate all five strategies into your routine.
Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

* more likely to eat fruits, vegetables, and grains
* less likely to snack on unhealthy foods
* less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce your child to new foods and to act as a role model for healthy eating.

Teens may turn up their noses at the prospect of a family meal — not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

* Allow your teen to invite a friend to dinner.
* Involve your teen in meal planning and preparation.
* Keep mealtime calm and congenial — no lectures or arguing.

What counts as a family meal? Any time you and your family eat together — whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.
Stocking Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:

* Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal.
* Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese.
* Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
* Choose whole-grain breads and cereals so kids get more fiber.
* Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.
* Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so kids don't feel deprived.
* Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and low-fat milk instead.

How to Be a Role Model

The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.

Another way to be a good role model is to limit portions and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food.
Don't Battle Over Food

It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.

Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow:

* Establish a predictable schedule of meals and snacks. It's OK to choose not to eat when both parents and kids know when to expect the next meal or snack.
* Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
* Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
* Don't use food as a way of showing love. When you want to show love, give kids a hug, some of your time, or praise.

Get Kids Involved

Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for.

In the kitchen, select age-appropriate tasks so your child can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef.

School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they'd like for lunch or go to the grocery store to shop together for healthy, packable foods.

There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say that your child will suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices. Read the rest of this entry »

HYPNOTHERAPY FOR DIET

Ever dread the consideration of observing people those has flabby arms, plump stomachs, double chins and heavy thighs? One seems thoughtfully in the mirror and get embarrassed at the vision of these oneself.

This is not only about slimming; this is also about getting fit and healthy body. Slimming represents some pounds lose the weight that one has been dragging around. This is also good for saving money.

One wants those undesired fats would take away like bubbles. One does not desire to look this way forever. A person’s target is to reduce as one also desire to show the confidence that just slim people have.

Suppose all those greens one lose to those slimming plans one enroll to. One also has a tendency to waste less while consuming healthy food. Other benefits of seeking to live slim are that as one effort to reduce body weight.

But reducing those unwanted fats is just about the hardest fads to act. There are many products and programs for losing weight and slimming. Weight loss diet programs are the best way to lean those fats away.

One has to be tremendous discipline to religiously follow the slimming plan. It is just about getting the sheer and absolute requirement for a slimmer body. It is when one gets that exact diet program for one’s personality and lifestyle that one obtains the slimming consequence of the program. But prior to join any programs of diet, it is suggested that one should discuss with the physician.

Another method to get slim body is exercise. One should exercise on a regular basis to get slim and trim body. In the beginning, one should start exercise for short term period and after that, enhance the pace slowly. A numbers of persons not succeed in this hurdle due to strict weight loss program. No matter what, it is all about if one wants slim trim figure.

Hypnotherapy is also the most excellent way to get slim figure. It is when one transmits the standard of living, such that one stays fit, slim and trim. It is getting the supreme self-control to get rid of those extras pounds. This slimming method acts on the mind. It in excellent way tunes the brain to go ahead for a healthy life.

Overweight is the main severe health condition. It reduces other complications such as diabetes and high blood pressure
. But it is how one observes oneself that matters. When one experience fine about oneself, then others observe one that way, also. Read the rest of this entry »

LOOSE WEIGHT IN HEALTHY WAY

Good Personality has become an important issue to today’s world. Everyone wants to look presentable, wants to be healthy and most of them want to lose their overweight. Because of the present lifestyle, we normally rely upon junk foods and do not have much time to shape up our body. With the lack of time and zeal to lose weight fast, we get attracted to many fake promises and advertisements that we generally see in the magazines, tv, banners and so on to lose weight.

But we should aim to lose weight in a healthy way and could gain a long term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all and often more of the weights they lost because they do not permanently changed their habits. Losing weight depends on energy balance. People who consume more energy from food and drink than they burn through maintaining the body’s functions and physical activity, they gain weight. Eating low calorie food helps people from unnecessary weight gains. Cutting calories by reducing the amount of fatty or unhygienic foods and increasing physical activities will help to lose weight.

Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk. There are many benefits of weight lose like- Diabetes, Heart disease or stroke, High blood pressure, High cholesterol, Gallbladder disease, Cancer, Osteoarthritis, Breathing problem etc. Every one is conscious about their weight, having proper weight makes the look attractive and healthy. There are many weight loss programs, weight loss tips and weight loss drugs are available even online to lose weight. A small reduction in weight contributes the fitness and stamina also exercising stimulates the growth of muscle tissue.

Weight lose program contains some regular physical activities like walking, jogging, biking, aerobics exercise. To lose or maintain weight the performance should be more than 30 minutes as well as planning healthy food are needed. People get stuck with certain task and their dependencies, so don’t get stuck in the thinking of play a team sport or take an aerobics class to get exercise and try the other types of weight lose programs. Attempt a variety of activities from hiking to cycling to dancing. Find other ways to fit activity into daily routine: walking to school, jogging up and down the stairs a couple of times before the morning shower.

But everyone has to begin from somewhere. It’s fine to start out by simply taking a few turns around the block before bed and building up the levels of fitness gradually. Being in proper shape and weight life can be more beautiful and healthy. Read the rest of this entry »

Benefits Of Eating Spicy Food

Who doesn’t like spicy food? It’s good to eat and serve. In addition to making your taste buds sizzle, spicy foods can also deliver many health benefits. They contain antioxidant and anti-inflammatory properties that are beneficial for the body. Herbalists have recommended various spicy herbs for the relief of arthritis, fever, migraine, motion sickness, poor digestion, and venereal diseases. Here is a list of benefits of spicy food:

• Arthritis: Turmeric used as spice in foods greatly reduces joint inflammation and bone destruction in people.

• Decrease risk of Cancer: Many studies have shown that regular consumption of chilies and curry decrease the risk of cancer. The compound, capsaicin, also kills cancer cells by attacking their energy-producing mitochondria without damaging healthy cells. Curcumin also has anti-cancer effects.

• Heart Health: Hot peppers may help to improve heart health by improving the body’s ability to dissolve blood clots. The capsaicin in peppers also fights inflammation, which acts as a risk factor for heart diseases. Garlic also has antibacterial and blood-cleansing qualities.

• Recover Cold and Flu: Eating spices like hot peppers promotes sweating and eases the discomfort of cold and flu symptoms. Hot peppers also help to open up clogged nasal passages.

• Helps in Weight Control: Hot peppers can speed up metabolism and help the body burn calories faster. A research also established that red pepper (capsaicin) suppressed appetite and people reduced their fat, protein, and caloric intake. Capsaicin may also prevent obesity by reducing the number of fat cells in the body.

• Reduces Blood Pressure: The consumption of chili peppers increases peripheral circulation and lowers blood pressure. Peppers, high in vitamins A and C help strengthen blood vessel walls. This helps the vessel walls to become more elastic and better able to adjust to differences in blood pressure. Eating chili peppers may also improve circulation and lower blood pressure.

• Deteriorate Pain & Discomfort: Ginger is known for quelling nausea as well as it eases cramps, both menstrual and digestive. When applied to the skin, capsaicin decreases levels of substance P, a neurotransmitter that signals pain.

These are a few benefits of eating spicy food. And some are still debatable. So don’t forget to keep a check on your eating habits. As you know excess of everything is bad!!! Read the rest of this entry »

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.

Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important. Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. When the two measurements are written down, the systolic pressure is the first or top number, and the diastolic pressure is the second or bottom number (for example, 120/80). If your blood pressure is 120/80, you say that it is "120 over 80."

Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.

Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. That level should be lower than 120/80. When the level stays high, 140/90 or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

In many people with high blood pressure, a single specific cause is not known. This is called essential or primary high blood pressure. Research is continuing to find causes.
In some people, high blood pressure is the result of another medical problem or medication. When the cause is known, this is called secondary high blood pressure.

High blood pressure is a blood pressure of 140/90 or higher is considered high blood pressure. Both numbers are important. If one or both numbers are usually high, you have high blood pressure. If you are being treated for high blood pressure, you still have high blood pressure even if you have repeated readings in the normal range.

There are two levels of high blood pressure: Stage 1 and Stage 2 (see the chart below).

Categories for Blood Pressure Levels in Adults*
(In mmHg, millimeters of mercury)

Category Systolic Diastolic
(Top number) (Bottom number)
Normal Less than 120 Less than 80
Prehypertension 120-139 80-89
High Blood Pressure Systolic Diastolic
Stage 1 140-159 90-99
Stage 2 160 or higher 100 or higher


* For adults 18 and older who:

* Are not on medicine for high blood pressure
* Are not having a short-term serious illness
* Do not have other conditions such as diabetes and kidney disease

Note: When systolic and diastolic blood pressures fall into different categories, the higher category should be used to classify blood pressure level. For example, 160/80 would be stage 2 high blood pressure.
There is an exception to the above definition of high blood pressure. A blood pressure of 130/80 or higher is considered high blood pressure in persons with diabetes and chronic kidney disease Read the rest of this entry »

Low Blood Pressure

The heart pumps blood around the body through the blood vessels. Blood pressure is the amount of force exerted on the artery walls by the pumping blood. Blood pressure varies according to environmental demands. For example, it rises during physical exertion and drops in extreme heat.

Hypotension, or low blood pressure, means that the pressure of blood circulating around the body is lower than normal or lower than expected given the environmental conditions. However, ‘hypotension’ is a relative term – an individual may have low blood pressure compared to others of similar physical characteristics, but may be perfectly healthy.

Low blood pressure is only a problem if it has a negative impact on the body. For example, vital organs (particularly the brain) may be starved of oxygen and nutrients if the blood pressure is too low for that particular individual.

Symptoms
Substantial blood loss can cause a sudden drop in blood pressure (shock). The most dramatic symptom of sudden hypotension is unconsciousness. Usually, low blood pressure develops over time. Symptoms include:

* Light-headedness, when standing from a sitting or lying position
* Unsteadiness
* Dizziness
* Weakness
* Blurred vision
* Fatigue
* Fainting.

A range of causes
Blood pressure is measured using a device known as a sphygmomanometer. If the measurement drops 30mmHg below the person’s usual blood pressure, this is considered to be hypotension.

Low blood pressure has many different causes including:

* Emotional stress, fear, insecurity or pain (the most common causes of fainting)
* Dehydration, which reduces blood volume
* The body’s reaction to heat, which is to shunt blood into the vessels of the skin, leading to dehydration
* Blood donation
* Internal bleeding, such as a perforated stomach ulcer
* Blood loss from trauma, such as a road accident or deep cut
* Pregnancy
* Medications for high blood pressure
* Diuretics, which produce fluid loss
* Medications for depression
* Medications for certain heart conditions
* Allergic reaction to certain drugs or chemicals
* Some forms of infection, such as toxic shock syndrome
* Heart disease, which can hamper the pumping action of the heart muscle
* Some nervous system disorders, such as Parkinson’s disease
* Addison’s disease (where the adrenal glands fail to produce sufficient blood-pressure-maintaining hormones).

Orthostatic hypotension
Generally, when you stand upright from a sitting or lying position, the blood vessels in your body respond to gravity by constricting. This increases blood pressure. Orthostatic hypotension means that the blood vessels don’t adjust to a standing position and, instead, allow the blood pressure to drop, resulting in a feeling of light-headedness.

Causes include:

* Nervous system diseases, such as neuropathy
* Prolonged bed rest
* Dehydration
* Irregular heart beat (heart arrhythmia).

Treatment
Treatment for hypotension depends on the cause. For example, the dosages of existing medications may need to be altered or a bleeding stomach ulcer surgically repaired. If no particular cause can be found, drugs may be used to raise blood pressure. In extreme cases, a lower body pressure suit may be required. Read the rest of this entry »

DIETING MADE SIMPLE

NutriSystem is a wildly successful weight loss program that uses the Glycemic index to help you lose weight while still eating foods you love. Prepackaged meal options and a healthy approach to hunger and snacking can help even the most difficult dieter achieve success.

The NutriSystem program includes a meal plan with 120 delicious pre-packed options for breakfast, lunch, dinner, snacks, and desserts! You select the foods you want online or over the phone and they are shipped right to your door, no cooking involved. All you have to do is add a few ingredients like fresh vegetables and fruits. After all, who has time to hunt down special ingredients for low-fat cooking, or to prepare one diet meal for yourself and something else for the rest of your family? All of the meals are perfectly portioned so there is no weighing, measuring, or counting calories or points. And if you have any questions, a counselor, nutritionist, and dietitian are a phone call or e-mail away.

The foods in the NutriSystem program are designed based on the Glycemic Index. They are low in fat and include the right amounts of protein, fiber, and good carbohydrates. This balance of ingredients makes each of the meals easy for your body to digest and turn into energy, without spikes in your blood sugar that can lead to energy crashes. Instead, you get to eat tasty meals five times a day that help you stay full and provide constant energy levels so that you have plenty of motivation to workout. Best of all, the meals aren’t standard diet fare. You get to have burgers, lasagna, pizza, and even chocolate desserts! It’s much easier to stick to a diet when you get to eat the things you love without feeling guilty. Read the rest of this entry »

MEDICINE PLANTS

All the great Asian medical traditions embrace herbal medicine, using a wide variety of plant species. Medicines might originate from any part of a plant, be it the flowers, stems, leaves, fruits, roots or bark.Harvesters pay particular attention to the places where plants grow, the time they are harvested and their method of processing. In addition, some traditions include animal products, metals, minerals and precious gems in their remedies

Plants and other ingredients are classified primarily by the five tastes (sweet, sour, bitter, pungent and salty) of the Chinese medical tradition and by the six tastes (sweet, sour, salty, bitter, pungent/hot and astringent) of Ayurveda and the Tibetan medical tradition. These further correspond with the five elements - earth, metal, water, wood and fire (Chinese system) and earth, fire, water, air and space in the Indian and Tibetan traditions. Also taken into consideration are the properties (hot/cold, heavy/light, smooth/rough and dull/sharp). The appropriate remedy is then prescribed to restore the balance of the patient.
With the ever-increasing popularity of herbal remedies in both East and West, it is vital that the identification of the plant is correct and its safety taken into account. One European organisation working in this field is the Royal Botanic Gardens, Kew, Its research focuses on the identification and herbal quality of Chinese medicinal plants available on the international market. Species are collected in China, together with look-alike plants which may be easily confused with the authentic species. These are carefully verified and stored at Kew, then ‘finger printed’ using chemical and DNA techniques in order to improve the safety and quality of herbs on the market. Read the rest of this entry »

5 Ideas For Better Sleep

A recent study shows that about 1 in 4 teens has trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks like driving. It can even cause headaches, stomachaches, or other physical problems.

Here are some ideas:

1. Be active during the day. You've probably noticed how much running around little kids do — and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
2. Avoid alcohol and drugs. Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that's not the case. Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night.
3. Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, "Wake up, something's going on!" like the buzz of a text or the ping of an IM.
4. Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.
5. Expect a good night's sleep. Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.
6. Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your doctor Read the rest of this entry »