• You will look and feel your best.

         • You will relate to others more easily.

         • You will be a safer driver and be less likely to fall asleep at the wheel.

         • You will be more alert and creative on the job.

         • You will feel less stressed.

         • There will be an increased ability to fight off illness.

         • You will enjoy life more.

Here are some keys to getting a better night’s sleep:

1. Set your body clock.

Choose a bedtime schedule by deciding how many hours of shut-eye you need and try to stick with it. That’s because we are all creatures of habit. Try not to oversleep too often because this tends to throw your body clock off. If you are tired, try taking a short nap. However, it should not be longer than about one half an  hour because more time than that and you will wind up not being able to fall asleep that night.

2. Be wise about eating and drinking.

Drinking too much fluid in the late afternoon and evening can cause you to wake up in the middle of the night to trot  off to the bathroom. Also consuming food and beverages that contain caffeine before bedtime can cause you to toss and  turn for hours. So it would be wise to avoid coffee, tea, soft drinks and chocolate before going to bed. However, a  hot non-caffeinated drink can relax you.

3. Prepare your sleeping environment.

You have control over a number of factors in your sleeping environment that will make or break a good night’s sleep. One of them is the temperature of your bedroom. Adjust the temperature of your bedroom so it’s conducive to sleeping. It’s usually best to have your room a little on the cool side but be sure you have enough blankets on your bed.

Another environmental issue is the darkness of our bedrooms. Many people prefer sleeping when it’s totally dark, so turn off the lights except for night lights.

A key bedroom environment factor is your bed. Purchase the best mattress you can afford since you’ll spend a large proportion of your life on it.

Quietness is very important to our rest. Try to keep the noise down. If that’s impossible, consider using ear plugs.  Play calming music and avoid watching television just before  bedtime. Violent scenes can lead to sleeplessness and violent dreams!  Design your bedroom to be a peaceful sanctuary in your home. Separate your work from the bedroom area so your body knows the bedroom is a place to rest – not work.

4. Prepare yourself physically, emotionally and spiritually for bedtime.

There are a number of steps you can take before going to bed to prepare yourself physically. Slowly stretching before hitting the sack can help you relax. Regular exercise during the day will enhance your ability to fall asleep. Taking a warm bath – not a shower – can be helpful too. If you are still tense, a back massage can help you relax. Wear comfortable nonbinding clothing.

Here’s the most important thing you can do once you’ve hit the sack – let go of the day’s worries. Bedtime is a bad time to dwell on problems since worry can keep you tossing and turning for hours! I’ve found that reading the Bible and praying before going to bed is a wonderful way to end the day. Then I can truly relax and lay down my problems. My sleep is much sweeter and so are my dreams!

5. Seek specialized help if needed.

A medical condition could be preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep. Usually it’s not wise to take sleeping pills since they can become addictive. They also interfere with the body’s own inner sleeping
rhythm.

The suggestions in this article have been listed to help you get a better night’s sleep. Now try putting them into practice and enjoy a more rested and energetic lifestyle.

Pleasant dreams!

About the Author:
Patricia Wagner offers informative tips and a f^ree newsletter to help you live a more energetic lifestyle. Check out A to Z Wellness. She is also an artist and you can view her original paintings at Landscape Art by Patricia Wagner.

More Fitness and Health Resources

There’s a whole science behind the art of sleep. Your sleep cycle can be interrupted or enhanced depending upon your lifestyle and bedroom decor. From the objects that you place inside of your bedroom to the things that you eat before you go to bed, getting a good night’s sleep is merely a matter of piecing it all together.

To begin, take a look around your bedroom. Any lighting that you have inside of your bedroom space should be dim and comforting. Harsh fluorescent lights will not promote sleep, while lights that produce a soft yellow glow will help you to relax.

Anything that is placed inside of your room should represent peace. Candles, comforting books, lots of soft blankets, and fluffy pillows are all ideal objects. All work-related items should be removed from your bedroom space – your bedroom is for relaxing, not for working!

Perhaps the most important part of your bedroom space is your bed. Make sure that your mattress is not too old, supports your body properly, and helps you to relax. Also, take a good look at the sheets that you have – are your sheets comfortable and breathable?

Investing in some top-notch sheets is a great idea. Even though quality sheets may be expensive, sheets are one item that you should splurge on. Select sheets that are hypo-allergenic, antibacterial, organic, and durable. In addition, sheets should help to regulate your body temperature. With many sheets, you become too hot in summer and too cold in winter to sleep comfortably. A little research when buying your sheets will help you to avoid this situation.

Speaking of body temperature, make sure that the temperature inside of your bedroom is somewhere between 16-18 degrees Celsius (60-65 degrees Fahrenheit). Otherwise, your sleep will be interrupted by a room that’s too hot or too cold.

Next, take a good look at your lifestyle. Do you exercise and eat well on a regular basis? Exercise encourages sleep. Likewise, eating a healthy and balanced diet will ensure that your body is in top condition. Avoid drinking any caffeinated objects before bed, and try to keep all water intakes to a minimum during the evening hours.

As you can see, sleep takes a lot of work. Everyone gets tired at the end of a hard day, but very few people actually know how to sleep properly. When you set your room up for a good night’s sleep, you’ll feel better all around – and you’ll finally catch those wandering Z’s!

About the Author:
Marc Richardson says Sleep Bamboo produces luxurious eco-friendly, hypoallergenic bed sheets made from 100% bamboo fibers. For more information about the environmental and health benefits of bamboo, please visit http://www.SleepBamboo.com.

Excessive sweating, or hyperhydrosis, affects 2-4% of the population. If you are affected, you are probably already miserably familiar with the symptoms. The underlying reason for those problems might be less obvious though. The fact is, there are a number of possible causes.

It’s important to realize that there are actually two different types of hyperhydrosis.

The first – primary hyperhydrosis – often begins in childhood or adolescence. This type can be characterized by ’symmetric’ i.e. affects both right and left sides of the body simultaneously. It

occurs on very specific areas of the body, most commonly hands, feet, underarms, head or face. Sufferers of primary hyperhydrosis don’t usually have episodes of excessive sweating when they are asleep.

If you believe you have this type of hyperhydrosis, the good news is that it is not usually a result of being overweight. However, the bad news is that it is an actual medical condition, usually a result of genetics. If your family has a history of excessive sweating, that could explain your symptoms. But, there is hope! There are treatments available for this type and a good resource is SweatHelp.org.

The other type of hyperhydrosis is secondary hyperhydrosis. This is where there is another issue and excessive sweating is the symptom. To help to identify this type, sufferers usually experience sweating on a larger, more generalized area of the body. They also experience their symptoms

during sleep.

In the case of secondary hyperhydrosis, the cause could be another health issue or a side-effect of medication. Causes like hyperthyroidism, stress, and the menopause might be to blame. In fact the list of conditions that have excessive sweating as a side-effect is quite extensive. But this list does include obesity and being overweight.

So how do you know whether your weight is a factor? Well, if you are overweight, the only way to know for sure if your weight is the cause of your excessive sweating symptoms is by losing weight and monitoring the effects. If the symptoms reduce–or even stop–when you lose weight, you will have identified the cause of your excessive sweating. Obviously then the challenge becomes to maintain a healthy weight and/or lose more weight. However, at least you have gained the awareness of your condition, which can be half the battle.

Since hyperhydrosis is a recognized medical condition, if you believe you sweat more than is ‘normal’, it’s a good idea to seek advice from your doctor. But regardless of medical advice (recommended medications and surgeries have had mixed results for sufferers), if you believe your

symptoms are linked to your weight, that’s a great incentive to adopt a diet and exercise regime. If you are overweight, a healthy weight-loss program will not have any negative side-effects and it may just resolve your excessive sweating problems. But even if your weight is not directly responsible for your hyperhydrosis, by becoming fit and well, you will improve your overall health and self-esteem – which may inadvertently relieve your symptoms.

About the Author:

Matthew Johnson says there are natural and permanent solutions to excessive sweating problems. For more information and advice, visit our website. http://www.StopSweatingStartLiving.co.uk

The first thing for any expectant mother to realise is that she is now eating for two. The food that you as an expectant mother now consume has a direct bearing on the health of the child developing within you. Eat healthy and wholesome foods, as part of a well balanced pregnancy diet, and your pregnancy has every chance of going full term. Leave your pregnancy diet to chance, and you are also leaving the health and well-being of both you and your baby to chance. It really is that simple! Also remember that a healthy pregnancy will ensure that you are fit and strong when the time comes to deliver your baby.

Now that you are eating for two, your calorific intake has to increase by approximately 300 calories per day. Also, now is not the time to be concerned about your waistline! Putting on weight while pregnant is healthy and is expected, and is a sign of a growing child within you. However, too much weight gain can harm your baby, as can too little weight. Your doctor will guide you in this aspect with expected weight gains at pre-determined periods.

A healthy balanced diet ensures that both you and your baby receive all your required vitamins, minerals, carbohydrates, and fatty acids. These elements are sourced from natural fresh healthy foods. Sounds simple doesn’t it? It is! Steer clear of fast foods, processed foods, frozen foods, and tinned foods, as more often than not, are of little nutritional value and can be high in artificial preservatives.

Essential elements to be consumed to ensure a healthy pregnancy are as follows:

Iron: Good sources are poultry, fish and eggs. Both you and your baby require iron, especially in the early months. It is quite common for expectant mothers to become anemic during the latter months of pregnancy, as the baby has depleted the mothers iron reserves.

Vitamin D and calcium: Good sources are milk, cheese, and yogurt. Doctors recommend at least 5 servings per day for a healthy pregnancy, as calcium is excellent for development of baby’s teeth and bones, and vitamin D is necessary for its absorption into the baby’s system. Also, if the baby cannot source calcium from the mother’s food, it will source it from her body, which can create bone problems such as osteoporosis for the mother later in life.

Proteins: Ensure adequate levels of protein in your diet as it will ensure healthier uterine and breast tissue for the mother.

Water: Can be sourced straight from the tap! It’s very important for the mother to stay hydrated during pregnancy as this ensures that all toxins are excreted in a timely fashion. Plenty water also ensures that there is a reduced risk of bladder infections, constipation, and hemorrhoids.

Eat well to ensure a healthy pregnancy and both you and your child will thrive. After all, isn’t this all you really want?

About the Author:
Roger Noonan says, If you want to find out more information about ensuring a healthy pregnancy click here: http://www.pregnantwomennutrition.com.

According to the American Apparel and Footwear Association, in 2006 alone, U.S. consumers purchased 2.4 billion pairs of shoes. Granted, this was the year the U.S. population passed the 300 million mark, but we’re still looking at an estimated average of eight pairs of shoes purchased by each U.S. resident that year. And the fact is, for the bulk of history, shoes have been manufactured at a high environmental cost – resulting not only from actual production, but also from transportation. So what’s being done about it, and what can you, as an individual, do to contribute to the success of the eco-friendly footwear movement? There are a few options available – both before and after shoe purchase. 

Before you Buy 

The shoe industry has several players, large and small, that have responded to the call of the green movement. In fact, several have been in the game for longer than many of us realize. Take, for example, Nike, who in 1993 established an internal team, the Nike Environmental Action Team (N.E.A.T.) (now part of the company’s Corporate Responsibility Division) dedicated to

the direction and coordination of Nike’s global environmental programs. The company has also joined with Levi Strauss & Co., Starbucks, Sun Microsystems and The Timberland Company to form Business for Innovative Climate and Energy Policy (BICEP), an organization calling for strong U.S. climate and energy legislation in early 2009. 

But Nike isn’t the only one making a concerted effort to go green. Brooks has a section of its Web site dedicated to the green movement, The Green Room. And just last year, Brooks introduced BioMoGo, the world’s first fully biodegradable midsole foam for footwear. According to The Green Room, once a pair of Brooks shoes with BioMoGo has reached an enclosed landfill, it will begin to biodegrade. 

In roughly 20 years, the midsoles will be completely converted by common soil microbes into useful humus and nutrients. That’s about 50 times faster than a standard midsole degradation. (Traditional Ethylene Vinyl Acetate™ [EVA] midsoles can last up to 1,000 years in a landfill.). 

New Balance maintains U.S. production factories, helping to eliminate the carbon footprint other manufacturers cause in transporting their footwear the thousands of miles to get to the United States. 

Timberland takes a creative approach in providing a “nutrition label” on each of its shoe boxes, which lets consumers know “exactly what went into making the shoes” – from chemicals to recycled content. 

But it isn’t just the shoes getting the attention of the manufacturers; it’s also the packaging.  Several manufacturers are also investing in biodegradable shoe boxes and filling. There are several other companies leading the way in providing greener footwear options as well – Birkenstock, ecco, END, Flat Tire, KEEN, Mephisto, Patagonia and Teva, to name a few. 

So before you buy those shoes you’ve been wanting, check out the manufacturer’s environmental practices, and determine for yourself whether they fit with your personal goals.

Your Shoes Have Lived a Good Life 

Now What? The average advised life expectancy of a pair of shoes is six months – doesn’t seem very long before sending your shoes off to the landfill, right? But there are options! 

There are several programs worldwide dedicated to the donation of shoes that may have a little life left in them after all, including RecycledRunners.com and Soles4Souls, and a host of other worldwide programs that can be found at Run the Planet. And for those shoes that aren’t at all fit to be worn, check out true recycling options such as Nike’s Reuse-A-Shoe program. 

Doing Your Part One Shoe at a Time 

Despite the progress being made toward more eco-friendly footwear, the sector still represents less than four percent of the overall footwear market, according to Marshal Cohen, chief industry analyst for The NPD Group. Therefore, when it comes time to purchase a new pair of shoes, and you want to go green, do your research; talk with your podiatrist about eco-friendly brands he or she recommends. And remember to keep your feet’s best interest at heart. You don’t have to sacrifice comfort and support for the good of the environment; you can have both. 

About the Author:
As a podiatrist specializing in treating foot pain, Dr. Feeny has helped thousands of people to put their best foot forward. She is a board certified foot and ankle specialist located near Roanoke Virginia. For more foot health tips, visit her website http://www.shenandoahpodiatry.com/
Copyright (c) 2009 Dr. Jennifer Feeny