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In Today's Issue
- 3 critical reasons you have cellulite...
- Sleep Better With These Tips (Part 2)
- Fact: Poor Sleep Increases The Risk of Death/ Disease
3 critical reasons you have cellulite...
Joey Atlas, a Women's Body Enhancement Specialist is sharing his 4 step method to reducing cellulite. No creams, vibrating machines, pill or special underwear... Cellulite is not all about bad genetics... Learn subtle moves to wipe-out nasty dimples & bumps quickly. Take a look at what women across 193 different countries have learnt makes the difference. Click through now and discover how Joey can help...*Disclosure: compensated affiliate*
Sleep Better With These Tips (Part 2)
Dear Reader,
The first part of this article gave you ten common sense tips from experts to help you get better, more restorative sleep. Unfortunately, insomnia is the most common sleep issue for Americans and can be either acute (a few nights or weeks) or chronic (lasting longer than one month). From 30-40% of adults report some short term insomnia symptoms during the last year, another 10-15% say they deal with chronic insomnia.
To help those struggling to get the sleep you need, we've pulled together ten more smart, simple tips from the experts. You'll sleep better... starting tonight.
1. Eat the right foods at night, which means avoiding heavy foods and big meals later on in the day as these tax the digestive system and make getting high quality sleep that much harder. You might consider a light evening snack of complex carbs and dairy - cereal with milk, crackers and cheese. But be sure you finish your snack at least one hour before your turn in.
2. Though it seems like a drink of alcohol before bed might be calming, and the tranquilizing effects do make you feel sleepy, after they wear off, alcohol actually causes you to wake more frequently and have less restful sleep. Try warm milk or chamomile tea as sleep inducing beverages instead.
3. Stop drinking anything after 8:00 PM, or within two hours of bedtime, to prevent those middle of the night trips to the bathroom. If you do have to get up, keep a nightlight on in the bathroom so you won't have to turn on the brighter, more disruptive lights.
4. Dim the lights around you starting two to three hours before your bedtime. You'll want to put aside any arguments, complex decisions or even routine work and give yourself time to turn off the "noise" of the day. By lowering the amount of light, you're signaling your brain to produce melatonin, the hormone that brings on sleep.
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Continues below...
*Highly Recommended*
Fact: Poor Sleep Increases The Risk of Death/ Disease
Ever lain awake at night and counted the hours till dawn? Isn't frustrating to be in bed and be unable to sleep? With around 18 million prescriptions written every year for expensive sleeping pills... ...it's clear that there's a national epidemic. So, what do doctors do when they can't sleep? Here's the answer. Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication. Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle. Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...*Disclosure: compensated affiliate*
Sleep Better With These Tips (Part 2) Continued...
5. Dripping faucets, a child's cough or a snoring dog can be terribly distracting
in the silence of the night. Try soothing "white noise" as this covers up those small, annoying sounds. Use a fan, an air conditioner, a white noise generator or try the ever-popular earplugs to get the quiet you need for sleep.
6. Nicotine is a stimulant and a smoke can keep you from falling asleep or make insomnia worse. Try to smoke fewer cigarettes in the four hours before bedtime to minimize the effects until you can quit the habit altogether.
7. Keep your pets off the bed as a cat or dog's night movements can keep you from settling into the deeper stages of sleep. Pets on the bed can also bring fleas, dander and pollen, which can have you sneezing and sniffling and not sleeping. Ask your vet or trainer how to recondition your pet to sleep someplace else at night.
8. Establish a "winding down" routine for yourself, about an hour before bedtime. Read something light and calm, meditate, listen to soothing music, take a warm bath. As to the worries and cares of the day, one strategy that can put them aside is to make a list of all your concerns, to deal with tomorrow. If an hour is too much time, even a ten minute long sleep ritual that focuses on calming and letting go works well.
9. Use sleep aids with caution, as some can be habit forming and may also bring some troubling side effects. If you need these medications, they should be used as a very short-term solution while other changes are also put in place.
10. If your insomnia symptoms last longer than a month, it's time to find out more about what's going on in your body. Sometimes lack of sleep can be a sign of another undiscovered (as yet) problem like depression, acid reflux, asthma, arthritis and even some drugs.
Remember, this problem won't go away on it's own. You'll need to take steps to help yourself get the rest you need.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: There's a knock at the door. You peak through the curtains... a neighbor you weren't expecting.
You cast an eye over the room - it's a total mess! Shall you pretend to be out...?
We've all been there - caught out and embarrassed by the state of our homes.
Wouldn't it be great to always have a home that's free of clutter, one you're proud of rather than embarrassed by?
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Click throughto find out how easy and fun decluttering your home and keeping it that way canbe...
*Disclosure: compensated affiliate*
Sources:
http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips
National Institute of Health facts on insomnia:
http://www.nhlbi.nih.gov/health/health-topics/topics/inso/
National Sleep Foundation info on insomnia:
http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep
American Academy of Sleep Medicine on sleep hygiene:
http://yoursleep.aasmnet.org/Hygiene.aspx
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