33 Secrets to a Good Night's Sleep

If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:

• My current favorite for insomnia is Meridian Tapping Technique (MTT) / Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.
  MTT / EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
  
• Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
  
• Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
  
• Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
  
• No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

• Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body.
  
• Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
  
• Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.
  
• Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high
  
• Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is obtainable by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
  
• Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
  
• Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").
  
• Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

• Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
  
• Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
  
• Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
  
• Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
  
• Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
  
• Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
  
• Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.
  
• Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
  
• Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
  
• Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
  
• Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...
  
• Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
  
• Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
  
• If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
  
• Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
  
• Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
  
• Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
  

• Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
  

• Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
  

• Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
  

How To Reduce Stress at Work

Improve your time management and organization skills.
Of the many things you can to in this area the best ones include getting a to do list that works, learning to say "no", asking for help when you need it, and stop setting unrealistic goals for yourself.

Relax and breathe deeply.
Whether you are feeling overwhelmed by the amount or work you have to do or if someone is "in your face", a good thing to do is to "breathe through your nose". You can't get as worked up if you force yourself to breathe through your nose. Your body simply can't maintain the same level of energy without that extra oxygen you get when breathing through your mouth.

Take more breaks from your work.
Even a five-minute break will help. Get away from your desk. Go for a walk - outside is better, but up two flights of stairs and back down is good too. Getting more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work.







Lighten up.
Smile more. We all know laughter reduces stress. You will be amazed at how much more pleasant the people around you are when you make an effort to be pleasant yourself.

Learn to listen better.
Rather than getting upset when others disagree with you, listen actively and find the areas of agreement. Be assertive and stand up for yourself, but don't be rigid.

Fix your environment.
Make whatever adjustments you need to the lighting, temperature, noise level, and other controllable factors in your office.

Don't sweat the small stuff.
Realize that there are some things that just aren't worth worrying about and there are some things you just can't change. Don't waste time stressing over the things in either category.

Get more sleep.
This is another of the things you can do to reduce your overall stress that will have benefits at the office as well. In addition to reducing your stress, it will increase your energy level and your ability to concentrate.

Find a mentor
If not a mentor, a friend will do. Having someone to talk to can take a lot of stress off you.

Spend more time with optimistic people.
Negative people will pull you down to their level. Choose to work with people who have a positive attitude instead.

Obese? Start Dieting Now!!

Overview
According to the ADA there has been a 39 percent increase in obese teenagers. This is due to many factors, although upbringing is a predominant influence. With two obese parents there is an 80 percent chance that a teen will be obese; with one parent, 40 percent; and with lean parents only a 10 percent chance.

Weight management is about long-term work with success that will last a lifetime. People who lose weight quickly by "crash" dieting or other extreme measures usually gain it all back or gain even more of the pounds they lost because they haven't changed their eating habits. The best weight management strategies are those that you can maintain.

Be aware of what you drink
It's amazing how many extra calories are in sodas, juices and other drinks. Cutting out soda completely can save you 360 calories or more each day. Avoid diet soda too, the artificial sweeteners tend to make some people hungry. Drink a lot of water. Switching from whole to nonfat or low-fat milk, soy milk or other sugar-free beverages is also a good idea.

Move your body
You may find that you don't need to give up calories as much as you need to get off your behind. Try a variety of activities, such as hiking, cycling or rowing until you find ones you like. Even the smallest lifestyle changes like walking to school or jogging up and down the stairs a couple of times before your morning shower can really make a difference. Your goal should be to work up to 30 minutes of aerobic exercise at least 3 to 5 times a week, but it's fine to start out by simply taking a few turns around the block before bed.

Start small
Drastic changes are much harder to stick with than small changes. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you're full
Lots of teens eat when they're bored, lonely or stressed, or keep eating long after they're full simply out of habit. It takes about 20 minutes for your brain to recognize how much is in your stomach, so if you slow down it will prevent you from eating more than you need. Take a break before refilling your plate for seconds, and avoid eating when you feel upset or bored.

Eat less more often
Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low fat granola bar, pretzels or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you cut calories without feeling deprived.

Five a day keeps the pounds away
Trash the junk food and buy lots of fruits and vegetables!

Avoid fad or prepackaged diets
If we were meant to eat from cans, they'd grow on trees. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight. We all need a variety of foods to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety) unless your doctor prescribes them.

Don't banish certain foods
Don't tell yourself you'll "never" eat your absolute favorite peanut butter chocolate ice cream or a bag of potato chips. Making these foods forbidden is sure to make you want them even more. Besides, you need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn't a good idea anyway. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out later in the evening.

Forgive yourself
So you were going to have one cracker with cheese on it and the next thing you know, the box is empty? Drink some water, brush your teeth and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back. Avoid telling yourself that you'll get back on track tomorrow or next week or after New Year's. Start now.

Being healthy is really about being at the right weight for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a health care provider or registered dietitian, an RD. He or she can help you set realistic goals.


Source: LIVESTRONG.COM

Travel Tips for Long Distance Trip

Like Traveling? here's my list of things to always take along when traveling. Note that I'm talking about longer-term travel on a strict budget; if you're only going for a few days, or you've got money to spare (or a corporate sponsor), you may well want to take along less and, if necessary, buy things wherever you're going.

There are several sections here: Everywhere Needs, Hostel Specifics, Practical Things (weather-based), and Optional (things which aren't necessary especially if you're a light packer, but which I personally would bring along).

And also, I assume you don't need my help to remember your toiletries, underwear, and other such obvious 
 things...

Everywhere Needs	Everywhere. No matter where you go, you will need this.
Swiss Army Knife (or imitation, of course)	Seriously. Uncorking a wine bottle, adding an extra hole in your belt, getting a splinter out of your finger, this is the tool of choice. Mock if you like, but mine's been useful more times than I can count, and so it tops the list. (If you're flying, make sure to put it in your checked luggage, or you risk losing it to airport security!)
Earplugs	You never know. Snoring people in your dorm room, trains rattling by at 3 am, the folks next door having loud sex - ignore it all comfortably.
Eye cover	If you're not light-sensitive, ignore this one. I wake up as soon as it's light, so I always bring an eye mask for too-light curtains or neon lights next door.
Small bottles for everything	Refill your shampoo and stuff into small bottles. Saves space.
Handwash Detergent	If I'm going anywhere for a longer period, having a way to wash small things without recourse to a laundromat is fabulous. In a small bottle of course.
Travel Clothesline	If you're washing more than the bare minimum at a time, you'll run out of places to hang clothes. An elastic travel clothesline like the one here or here can be invaluable.
Twist-ties, safety pins, and/or string	You never know when you'll need them, but there's always sometime. Closing the bag of sugar, keeping that rip in your pants secure, or tying the tattered ends of your zipper so your bag can still close. MacGyver would never leave his house without twist-ties. None of these things take up much room, making their space-to-usefulness ratio excellent.
Ziploc Bags	For the wet towel, for any non-dry substance, for food storage - always incredibly handy.
Medications and other healthcare info	Seems obvious, but don't forget whatever medications you might be on - especially the ones you don't use all the time but really need sometimes... like the vacation where I forgot my asthma inhaler. If you have it, information about blood type, vaccinations, etc. can be very useful - you'll be better off if you don't need it, but if you do need it you will hate not having it.
Moleskin	Unless you have supershoes and you are a superwalker, you will likely get blisters. And if you must have blisters, you must also have moleskin.
Q-Tips	Use 'em to clean your ears, or to clean out just about anything.
Note Book	For everything: For keeping a journal, for taking down the address of the woman whose picture you just took so you can send her the picture later, for writing down tips from other travelers, or just recording your impressions. Also, I recommend using waterproof pens...
Baby Powder	Those buses sure get smelling rank when everyone's deodorant is stretched to the limit...if they're wearing any. Help your laundry and your seatmate out, use baby powder on your smelly spots. Really helps absorb sweat, too. You smell nicer, and need to wash your clothes less often. Everyone wins!
Feminine Hygiene Products	As many readers have pointed out, these are often harder to find than they should be (especially with language barriers), so it's a good idea to bring at least a month's supply. Even if you don't need them, someone else will, and having them will get you lots of good travel karma.
Sex Stuff	Might need condoms? Bring 'em. No doubt there will be some available there, but why waste the time figuring out where and how? And if you want anything less mainstream than condoms - dental dams, lube, nipple clamps, whatever - you're best off bringing it along. (And putting it in checked luggage, probably.)
Sewing Kit	Sure, it'll fix whatever rips you put in the clothes. But when sterilized with alcohol swabs or fire, those needles'll also help pop your blisters. And it takes up just about no space at all. And you never know when string will be handy.
Tissue/T.P.	Not just for runny noses, but for when your bus stops in a place that has no toilet paper.
Wet Wipes, Hand Sanitizer	Antibacterial wet wipes are something I always bring - the advantage of wipes over gel is that you can also clean off your camera, the local pay phone, or whatever else if need be. But if you're going to be on a plane and make sure you don't get everyone else's cold, bring something to wipe your hands with. (Yes, yes, I know Americans are paranoid about germs, but this really does help!)
Hostel specifics	Ah, shared showers, dorm rooms, bunk beds...
Towel	Any towel will do, but a quick-drying travel towel can save you from having to pack a wet towel - great if you're on the move a lot, and saves space too.
Shower shoes	Personally I'd say it's must if you're sharing showers. Besides, slip-ons are generally good, for those late-night walks to the bathroom and such.
Earplugs & eye cover	If you're sleeping in a dorm, take precautions.
Sheets/sleeping bag	Not as essential now that most places rent sheets. Yours will probably be cleaner than theirs, though.
Salt & pepper	If you're self-catering, boy, it sucks when you can't get salt. Bring it or put it first on your shopping list once you're there. And if you plan to do any more serious cooking, bring small bags or baby food jars of other spices - saves money, and is an easy way to jazz up your usual boring self-catering fare.
Practical things in all weathers	...but not all places have all weathers, so pick and choose!
Raincoat, poncho, or umbrella	Because if you pack it, you'll get good weather! (And you can often get super-small rain ponchos for cheap.) If you plan to hike, get a poncho that can cover your backpack too; that saved my butt on the Inca Trail.
Long underwear	Goofy, but small, handy to pack, and keeps you deep down warm.
Windbreaker, waterproof jacket	Not a bad thing to have as a raincoat substitute if you won't face serious downpour.
Bathing suit	You never know when you'll need one. I needed one in winter in New Zealand.
Sturdy boots	Waterproof, in case you go tromping through mud or snow or puddles.
Sunblock, Sunglasses, Sun Hat	If you burn like I do, do not forget sun block; sun hat and sunglasses are also pretty important if you're going to be outside somewhere other than England.
One nice outfit	You never know what kind of random invitation you might get, but if you pack something that can moonlight as casual yet vaguely elegant, you'll be well prepared. For women, you may just need nice accessories and some lip gloss.
Optional, depending	What's important to you? Who are you on your trip?
Photos	People you meet want to see your family, friends, house, pets, who- and whatever you care about. Bring them - especially if your language skills are rusty, they help.
Camera	If it's digital, bring a way to download pictures or extra disks so you can take more pictures if you need to.
Cables, Cords, Etc.	Don't forget any cables you need to connect or power cameras, computers, or cell phones.
Playing Cards	A reader pointed out I'd left this off the list, and it's a serious omission. That 14-hour train ride would've gone a lot more slowly without playing cards, and they can be a great way to work around a language barrier.
Address List	I bring a list of everyone I'm going to send a postcard to, complete with their addresses. I also bring along addresses of anyone I'm meeting on my trip. One reader suggested bringing them along as pre-printed labels, which seems very handy.
Extra film	Be careful about how much this goes through x-ray machines; their effects are cumulative, so if you put undeveloped 400-speed film through four x-ray checks, you may see some damage. Might be worth either buying film there or developing your film at your destination.
Cheap (but not bad) perfume	Sort of like the above Baby Powder tip, this one is to minimize your clothes washing. Hang the bar-smoke-covered jeans in your bathroom. Spritz 'em with perfume and let them hang an evening. And then? Voila. Quite a good stopgap solution. I like Gap's "Om" flavor myself.
Gifts and Thank-You Cards	I usually take along one or two gifts that are not specifically geared toward any one person, assuming I will run into someone who will be so nice that I'll want to give them this gift - a book, or something produced where I live. Another reader suggested thank-you cards as a good way to show your appreciation. Obviously, when I know in advance I'll be staying with someone or otherwise dependent on their kindness, I also try to bring a specific gift for that person.
Salonpas	Love these. They're little Japanese anti-ache patches, but I've discovered another use for them. Caught in a smelly bus or room? Smell these instead. Put 'em by your pillow or on your hand where you rest your head. Helps in the archives, I'll tell you. Some folks recommend Vicks Vaporub for the same reason.
Phone Card	Check out the phone situation before you go and decide what works best for you. A lot of companies offer phone plans that you can use by dialing a local number on a pay phone - just make sure you have the local number available! If you think you're using your cell phone, definitely do your research first, as a lot of phones aren't internationally compatible (my parents, who travel a lot, have at least three different phones and plans, one each for Europe, North America, and Asia); even if they are compatible, you may be financially better off getting a pre-paid local cell phone.
Guidebook	Not necessary, but quite helpful. For South America, I recommend the South American Handbook - no reason to argue with years of quality. You could supplement them with cultural information from the Lonely Planet or Rough Guide, though the LP is more often out of date than accurate there. Let's Go is more appalling there than anywhere. For New Zealand, either the Rough Guide or Lonely Planet; see my New Zealand travel tips for more details. For Europe, really, any one will do, but please, don't take that bright Let's Go out of your pocket in the middle of Paris, because we'll all cringe. Can we say it all together now? "Don't go Let's Go!!" For elsewhere, I haven't really got any advice! But hey, try the Lonely Planet Thorn Tree for these and other questions!

Source: www.noaura.com