Ten Tips For Restful Sleep

According to the National Sleep Foundation, approximately 70 million people in the United States are affected by a sleep problem. Americans suffering from chronic sleep disorders number about 40 million, and an additional 20-30 million are affected by intermittent sleep-related problems.

More importantly, studies have found a relationship between the quantity and quality of one’s sleep and many health problems. For example, insufficient sleep may be linked to weight gain, hypertension, cardiovascular problems and the onset of diabetes.

Here is a list of tips for sleeping restfully. These tips are intended for “typical” adults with occasional sleep problems. This list is not for those with medical problems or necessarily for children.

1. Maintain a regular sleep schedule

Our bodies have a natural clock and a regular sleep schedule conditions our physiology with a sleep-wake cycle. A regular waking time in the morning strengthens this cycle and can help the onset of sleep at night. It is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Bedtime DOs

Establishing a regular sleep routine will condition your mind and body to switch from activity to sleep. Your routine might include listening to soothing music, reading a book, a warm glass of milk or a warm soak in the tub (it should be done early enough that you are no longer sweating or over-heated). If you’re lactose-intolerant, try an herbal tea with no caffeine. Another easy trick just before retiring is to dim the lights to tell your body it is time to rest.

3. Bedtime DON’TS

Avoid eating a heavy meal before bedtime. You should finish eating at least 2-3 hours before your regular bedtime and avoid spicy foods that may cause heartburn. In addition, many people think alcohol is a sedative, but it actually disrupts sleep, causing nighttime awakenings. Other things to avoid include caffeine (e.g. coffee, tea, soft drinks and chocolate) and cigarettes (nicotine).

4. Your Bed is not a Desk

The only purpose of your bed is for sleeping and sex. DO NOT use it as a workspace for sorting out papers or working on projects. Create a healthy “body” relaxing environment and not a “brain” activity space. Remove work materials, computers and televisions out of your sleep environment.

5. Bedroom Harmony

Your bedroom should be pleasing, clutter-free and reflect the value you have for sleep. Your bed and pillows should be comfortable. Adjust the elements in your sleep environment such as light (dark is best), temperature and noise. If necessary, use blackout curtains, eye shades, ear plugs, air purifiers, humidifiers, fans and other devices.

6. Nurture Your Body

Visiting a holistic therapist each month will help release body tension, quiet the mind and correct any imbalances. The choices are unlimited, like acupuncture, massage, reflexology, chiropractic and more.

7. Exercise regularly

Avoid exercising late at night because it raises your body temperature and makes you more alert. If you exercise at night, complete your workout at least a three hours before bedtime. A great time to exercise is late afternoon.

8. Diet and Supplements

Feed your body healthy nutritional food with plenty of fresh green vegetables and fresh fruit. In addition, you can take a high quality supplement (liquid or tablet multi-vitamin) each day.

9. Resolve Mental and Emotional Issues

Unplug from your day and leave the office at the office. If you still have a list of things leftover it is best to write them down with a simple to-do list for the morning. Avoid having arguments unresolved. If you have an issue with something that was said, or are angry, then write your feelings in a journal and do a brain download. Do NOT re-read this journal. If you still have issues in the morning, then speak to that person or speak to a professional.

10. Don’t Watch the Clock

If you can NOT fall asleep, it is best NOT to lie in bed and try to “force” yourself to sleep. Avoid checking the clock repeatedly. According to experts, if you do not fall back asleep within 15-20 minutes, you should get out of bed and go to another room. Try something relaxing such as listening to music or reading.

In conclusion, getting a good night sleep every night is important to recharge your body and mind. The quality of sleep and quantity of sleep is crucial for health, safety and longevity. Pleasant dreams and good night.

Copyright 2005 Wayne McDonald

Helpful Tips for Getting Pregnant Fast Naturally

It surely is frustrating when you find yourself unable to conceive considering the number of attempts while other women get pregnant in a matter of how many, one intercourse?

Enough with the intake of fertility foods and conventional infertility treatments because there are natural ways and suggested tips for getting pregnant fast.

First of all, considering its goodwill, all you need to do is to fulfil a situated plan that will allow you to restore the recommended diet during the entire conception period. Physicians may ask you undergo infertility treatment as they are easier. Yes, it is true but then again, if you are not rich enough, they are not advisable.

Secondly, you must keep in mind that conventional treatments comprise no guarantee and are, as stated, very pricey. Plus, it’s just a new scientific angle lacking extensive studies and may even raise your risk of having cancer of the ovary.

Follow these tips for getting pregnant fast and experience the wonders of conceiving a child the natural way:

– Pursue your plan consistently. Aim to accomplish one objective each day to amplify your likelihood of conception. Read about healthy pregnancy practices, work out, quit your vices, tune in to your ovulation, and check the regularity of your cycles.

– Lead a healthy lifestyle and start claiming your pregnancy. Avoid stress, inappropriate diet and poor sleeping habit. Prepare your body for pregnancy.

– Keep yourself away from distractions. Remember your goals by heart and attain them. Motivate yourself towards meeting these goals. Make your family, most especially your husband, your inspiration.

– Set a plan when to have intercourse with your husband by managing your cycle and ovulation.

More importantly, choose a natural method to treat infertility that will support these tips for getting pregnant fast such as:

Acupuncture
This method will direct your energy path towards fertility with the use of fine needles done by acupuncture experts.

Herbal Medicine
Herbs are known to treat your hormonal imbalances and may correct your estrogen level.

Macafern Treatment
This is a treatment using macafern that will stimulate your glands to secrete hormones.

These alternatives support natural conception that you won’t have to shell out large amount of money on conventional treatments.