Lack Of Sleep

Wisdom Through the Ages
I have a friend who is much older than she looks. Since I know that she generally takes good care of herself by eating well and exercising (great skin and what a fit body!), I once asked her if there was one thing she did that she felt contributed the most to her youthful look and she replied “I try to sleep long enough every night so that I wake up naturally�. (I had hoped to get the name of some new amazing beauty treatment). There’s lots of new research out there attempting to fully understand the effect that disturbed sleep has on health. Although, those of us who have had a newborn baby in the house KNOW without the science what sleep deprivation does to you…OH BOY! But seriously, there are more and more indicators of the association between lack of sleep and many of the “big� killers. Lack of sleep appears to increase the production of stress hormones and drives up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have higher levels of chemicals in the blood which indicate a heightened state of inflammation in the body, a risk factor for heart disease, stroke, cancer and diabetes (big killers)…. All of which can lead to a shortened life. Scientists tell us that, for the majority of people, seven to nine hours per night of sleep is needed for optimal functioning. And as more and more studies of the body processes that take place during sleep are uncovered, it becomes clearer that getting enough sleep is really important in the prevention of disease. The research even points to the idea that, in addition to the big killers, the risk of obesity increases with less than 6 or 7 hours of sleep per night. Obesity? Really? Hold on. The idea that excess fat accumulation happens because of lack of sleep goes against my personal logic. After all, if you stay awake more hours it seems like you would burn more calories than if you were sleeping. Well, apparently you do burn more calories….but there’s a pitfall: the brain chemicals involved with appetite signals go wacky. So much for that line of thinking… The two recently identified chemicals involved with appetite are called leptin and ghrelin. Leptin, which is produced by the fat cells, suppresses appetite and ghrelin increases it. When the duration of the sleep is shorter or sleep is interrupted, the leptin levels drop and ghrelin increases, and sends hunger signals to the brain. That explains the popularity of the midnight snack! Back to my friend’s idea of sleeping until you wake up naturally. Last summer, I decided to try it for a couple of weeks (with the alarm set as backup in case I slept TOO late). To do this, I had to go to bed a bit earlier. You know what happened? Except for the one night I stayed up too late with my girlfriends and woke up too early, I slept between seven and eight hours. I felt great and looked rested. More importantly, I became more tuned into my own body’s sleep requirements. Good lesson. The gist of it all? My friend is on to something. Sleep IS….. good for you.

Ainsley Laing, MSc. has 25 years experience in Group Exercise, Nutrition and Personal Training. She writes exclusively for the <a href="http://www.fitnessantiaging.com">Anti-Aging Fitness Program</a> and <a href="http://www.bodyformind.com">Body for Mind - Wellness Lifestyle for Successful People</a>. Download&nbsp; a FREE copy of&nbsp; "<a href="http://www.bodyformind.com/free-download.html">Perpetual Wellbeing - 4 Steps to Ageless Sex Appeal</a>"<a href="http://www.bodyformind.com" targ

NOW AT LAST YOU CAN END THE PROBLEMS OF INSOMNIA
NOW AT LAST YOU CAN END THE PROBLEMS OF INSOMNIA By Valerie Macleod Don’t spend another night struggling to fall asleep. End your insomnia and sleep problems with an original and effective technique you can use to-night. Insomnia is a serious lack of sleep and sleep is something that every human being requires, but for many, insomnia has almost become a way of life. For some people they only need a few hours sleep every night, but for others if they suffer from insomnia and don't get at least a minimum eight hours sleep, it prevents them from functioning properly during the day. It affects their work, their relationships and their life. Sleep is fundamental to a healthy and happy life, so beating insomnia is paramount. It is a problem that affects millions of people each night causing them untold distress. If you are one of these insomniacs and you've spent a restless night watching the hours pass, you would most certainly welcome any method that would guarantee sleep. Having first hand knowledge of insomnia and how difficult it is not to be able to beat the interminable sleeplessness, gives a person an appreciation for how valuable it is to make insomnia a thing of the past. To-night you could put an end to that problem. Recently a fellow insomniac of many years, who had tried various and many traditional methods to overcome the problem without success, developed a unique sleep management solution. After many months of investigation into sleep problems and much personal experimentation, a technique which is remarkably simple and quick-acting was devised without medication of any kind. This easy to follow system proved to be extremely reliable and from then on gave the previous sufferer a restful and sound sleep every night. Read the review and obtain more information all about this method. Click on the link.

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Just Revealed - How To Fight The Effects Of Sleep Deprivation
Negative Health Effects From A Lack Of Sleep If you suffer from a lack of sleep, you are not alone. Nearly a quarter of the adult American population, or 47 million adults, has some form of a lack of sleep. This condition can affect a persons energy level, emotional state, memory and mental abilities. This can lead to depression, stress and irritability. There are other health implications that can afflict the body as a result of a lack of sleep. As the body is deprived of sleep, its ability to metabolize glucose declines, leading to the early stages of diabetes. Additionally, a normally healthy person will begin to show sign of premature aging. a lack of sleep is not a condition to be taken lightly. Your sleep patterns can be interfered by the symptoms of sleep deprivation. As stress increases from lack of sleep, your ability to wind down and get adequate rest declines. As a person ages, they require less sleep. An infant, up to 24 months old requires 13 to 17 hours of sleep. But people who are 16 to 65 years old only need six to nine hours. These numbers can change from person to person though. Everyone is different and while some people may be just fine on three or four hours of sleep a night, others may need ten or even more. How to Get a Better Nights Sleep Create a Bedtime Ritual - Take some time to relax and de-stress before you go to bed. Create some type of a bedtime ritual to prepare your mind and body for bed and create a break between the stresses of the day and your time of rest. Try some light reading, meditation, aromatherapy or a warm bath, anything that helps you unwind and get ready for sleep. Avoid Caffeine - Caffeine is a stimulant. We know this as we have our morning coffee. What may not be so apparent is how long caffeine can stay in a persons system - up to fourteen hours. A cup of coffee at noon can have you still wide awake at midnight. Avoid caffeine at least four to six hours prior to bedtime. Dont Use Alcohol to Help You Get to Sleep - Although alcohol may initially make you drowsy and make it easier to fall asleep, it can cause disturbances in sleep. This results in a less restful sleep. Restrict Nicotine - Many people do not realize that nicotine is actually stimulant. After all, a smoke before bedtime feels so relaxing, right? Nicotine acts similar to caffeine in a persons system. It can keep you awake and cause you to wake during the night. Make Your Bedroom a Place for Sleep - Dim the lights, keep the room cool (but not cold) and turn down the noise. Creating an environment that is conducive to relaxation and sleeping, will make a big difference. Dont Leave the TV on to go to Sleep - When you watch TV in bed, you start associating the bed with non-sleep activities. This can make it difficult to fall asleep. Moreover, TV shows are based on conflict then resolution. Whether you realize it or not, this can be stressful to you on a subconscious level. Leaving the TV on while you sleep can also be detrimental to your getting adequate rest. Even as you sleep you can hear what is happening on the TV and a part of your subconscious can even process it, raising your stress levels and disrupting your sleep.

Spencer Hunt is a wellness consultant and a glyconutrients distributor. Glyconutrients help the body boost energy and immune function. Visit his glyconutrition site http://www.ifoundhealth.com: <a href="http://www.ifoundhealth.com/">discounted glyconutrients</a>.

Sleep Apnea
OVERCOME THE CAUSES AND EFFECTS OF SLEEP APNEA By Valerie Macleod Sleep apnea is surprisingly quite a common problem in people who suffer from interrupted periods of sleep. So what exactly is sleep apnea and do you know if it is the cause of your lack of sleep? Sleep apnea is a cessation of breathing during sleep. This can be for a few seconds or up to about a minute each time and can occur several hundred times per night. Snoring and sleep apnea often occur together and is generally caused by an obstruction of breathing resulting in wakening up, although many sufferers may be unaware that they have the problem If you or your partner are a sufferer, the other person may notice heavy snoring or an interruption of the breathing pattern in their partner although the sufferer may not themselves be aware of it. The most common form of this problem is what is known as obstructive sleep apnea (OSA) where a physical condition is blocking the airways. This can be caused by enlarged tonsils, relaxed throat muscles, or the tongue preventing the air from reaching the lungs and making it more difficult to breathe, to something as simple as a bad sleeping position, on the back, for example. Overweight can also be a factor, fatty tissue in the throat can create an air blockage. The effects of sleep apnea may cause the sleeper to awaken and disrupt the pattern of sleep. In many cases though, the individual is not aware of their sleep being interrupted, but the disruption to the pattern of sleep causes tiredness, irritability and lack of concentration during the day. The pattern of sleep is, deep sleep, when the individual replenishes and revitalizes energies. This is a relaxed quiet period of sleep. REM sleep is the dreaming sequence which occurs several times a night. In this state the subconscious mind is active and the brainwave pattern too is much more active. A restful sleep promotes the production of serotonin, which is the hormone which promotes the ‘feel good’ factor. Serotonin is converted into melatonin by the pineal gland in the brain which only becomes active at night. The regulating process by the body of the amounts of melatonin creates the sleeping and waking cycle. . Disturbed sleep interrupts this and without the undisturbed cycle of healthy sleep the body is deprived of the ability to repair, replace and rejuvenate its’ energies and other needs. Lack of sleep impairs the quality of life leaving you drained of energy and feeling worn-out. Discover how one ‘incurable snorer’ himself a sufferer of sleep apnea for many years, developed his own program (which even amazed doctors) to overcome his sleep problems and disturbed nights. With his simple routine, even if you are the worst snorer who ever kept the neighborhood awake all night, you can change all that for ever. Researching these innovative techniques and taking the time to investigate what works for you could mean a long and peaceful sleep for everyone involved. There are ways to stop sleep problems and once you use the solutions designed for you, your family will be eternally grateful. You don’t need any kind of pills, creams, sprays, dental gadgets or even surgery to make this work. This very easy to follow method is aimed specifically at YOUR causes for disturbed sleep. Click on the link and you can prove it for yourself for free right now

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Tired Of Being Tired? What You Need To Know About Insomnia
Do you experience difficulty falling or staying asleep? Do you awake often during the night or have restless sleep? Do you wake too early, or simply not feel refreshed in the morning? Assuming that there are not other factors affecting your sleep (such as young children or other health issues), these could be signs of insomnia.

Insomnia is a sleep disorder characterized by the above symptoms. People with insomnia typically suffer during the day from lack of sleep. Side effects from insomnia include fatigue, sleepiness, difficulty concentrating, and irritability, all due to a lack of quality nighttime sleep. Quality sleep is key--insomnia is characterized by the quality of sleep more so than the number of hours a person sleeps. The optimal number of hours of sleep a person needs each night varies from one person to the next. But interrupted, poor quality sleep can make a person tired and irritable, regardless of the total hours.

There are many types of insomnia. Essentially, insomnia is a symptom of other issues. External factors, such as stress, may cause insomnia, as can physical problems. People of all ages can suffer from insomnia, from young children to older adults. Identifying the root cause is essential for developing effective treatment options. Treatments for insomnia can range from making environmental changes in one's daily life or sleeping area, to the use of prescribed medications. When medications are prescribed, it is usually for a short period of time.

A medical doctor or psychologist can determine if you have insomnia. The treatment process will depend on each specific case. However, there are things you can do on your own to help ensure a better night's rest.

** Maintain a regular bedtime and awakening time throughout the week. Many people change their sleep schedule on the weekends, but this can make a sleep problem worse.

** Use your bed only for sleep and sexual intimacy. Avoid reading or eating in bed, watching TV, or engaging in other activities. This will help train your body to sleep when you go to bed.

** Avoid stimulants such as caffeine for four to six hours before going to bed. Exercise can also act as a stimulant, so avoid exercising within four hours of retiring for the night.

** Avoid going to bed hungry or over-full. Both conditions can make it difficult to sleep.

** Try to change arrange your life so that external stressors are limited. If you are worried about something, or a great deal of stress, sleep may be difficult.

These are only a few suggestions. Sleep specialists are able to work with you to determine specific causes of sleep disturbance. If there is concern of a physical problem, undergoing a sleep study can determine if you have apnea or other sleeping issues. Consult your regular physician or make an appointment with an ear, nose, and throat doctor, or visit a sleep specialist. Sleep deprivation caused by insomnia can be problematic in your daily life. Determining the cause of sleep problems and taking necessary actions to correct the problems can make a significant impact on your life.

Insomnia Hub is an information site that contains articles, a directory and other<a href="http://www.insomniahub.com/"> Insomnia Resources</a>. It can be found at: <a href="http://www.insomniahub.com/">http://www.insomniahub.com</a>

How sleep apnea can affect a relationship
There are so many people that have to deal with stress of everyday life. There are so many problems that a person can face and it is sometimes very hard on the body. For some people, they are finding it harder and harder to get a good nights rest at night. When a person is dealing with sleep apnea, they are going to have a harder time with relationships and keeping them.

Many that deal with sleep apnea are depressed and will suffer from terrible mood swings. They are going to experience these problems at work and at home. For a lot of them, they are going to find it hard to keep friends or make new ones. This is due to the fact that they are going to have mood swings and get irritated more easily. This is because they are not getting the appropriate amount of sleep that their body requires.

Having sleep apnea is going to be hard on work relationships. Many times tempers will be shorter and people that are not getting the sleep that they need will become more irritable and will find themselves not getting along with their co-workers and business partners. This can make for a very stressful situation and one that will only get worse if the problem is not resolved.

Many times, not getting enough sleep will effect the way that a person will be able to deal with everyday problems that may happen with their family members and their children. Many parents and spouses will have a hard time dealing with problems that can occur on a normal day. They may find that they loose their temper easily and get worked up over the small things that happen.

Another problem with sleep apnea and relationships is that a person that is taking on the stress of dealing with it will have a harder time performing sexuality. There are many people that will not have an interest in having sex with their partner. This is going to take a toll on any relationship over time. This is a good reason why a person should start to think about getting help with their sleep apnea so that they can have a happy and healthy relationship with their spouse or partner.

Many people that have to deal with lack of sleep due to sleep apnea are going to find it harder to make a relationship work. This is a big problem for many people and will only add to the stress of it all. Getting help with it and finding ways to make the sleep apnea better is the only way that a person can get on with their lives and be happy and healthy in their relationships with anyone personal or business related.

31 Year Old Online Marketing Manager

Instead%20of%20counting%20sheep%2C%20we%20should%20be%20counting%20prescriptions
The article wonders why insomnia seems to have become an epidemic. Millions of prescriptions a day are written around the world. Perhaps it is the 24/7 lifestyle or that we worry too much. Whatever it is, the world as a whole is suffering from lack of sleep.

How To Get Rid Of Sleeping Problem: Tips That you Should Know
Chronic insomnia is quite a horrible sleeping problem that keeps the one tossing up all night without getting a wink of sleep and is faced with nightly torture. Such a torture is simply unbelievable and can bring anyone to his or her knees. Anyone who has sleeping problem has the days that are bleary and groggy and there is plenty of emotional suffering as well. You may even be mistaken in being nutty or a secret cocaine addict. So is there really a method that can get rid of those sleepless nights? Well, ove the next few weeks, I will be posting useful informationon how to get of sleeping problems. How To Get Rid Of Sleeping Problem: Tips That you Should Know (Part 1) How To Get Rid Of Sleeping Problem Tip 1 - Reduce Fatigue Fatigue causes anxiety, fear as well as chronic depression and it also ages a person, making him or her vulnerable to contracting serious mental problems such as schizophrenia and paranoia and these may be caused by lack of sleep or insomnia as it is also known. So you should try to reduce your fatigue through spirtual meditation and frequent exercises. Yoga is a good exercise to help one relieve sleeping problem symtoms. How To Get Rid Of Sleeping Problem Tip 2 - Quit Your Coffee! Insomia is caused by fast heart beat and low blood sugar and curing insomia may be as simple as quitting coffee after your breakfast as well as having more food after the supper. When considering which foods to consume one may take a step forward in curing insomia by quitting refined carbs such as sugar, alcohol, starches, and baked goods and quitting these will help in healing pre-diabetic pancreas as well as dried and shriveled adrenals that may make the patient want to drink coffee frequently. However, it might be difficult to quit coffee for some, and curing insomia may require the patient to switch to decaf and also take pain killers in the morning. The full cup of coffee should be reduced to half a cup and then later to a quarter cup, gradually. In addition, you may need to take herbal laxatives each night as well as eating lightly with less meat and no sticky white flour foods and plenty of raw vegetable juices or fruits that should be consumed between meals times. These will be your first 2 steps on how to get rid of sleeping problem. How To Get Rid Of Sleeping Problem Tip 3 - Drink Nepenthe Tea Another way of curing insomia is to drink nepenthe tea that is pure soma which is a mythological medicine that helps induces deep dreams. However, you can go in for cheaper herbs such as hops, skullcap, and valerian try out teas covered in steep and it will defintely help in curing insomia. Drinking a cup of nepenthe tea will certainly induce a strong desire for sleep, thus helping to get rid of sleeping problem. There are also other curing insomia aids available such as earplugs and eyeshades and using bee’s wax earplugs which are warmed by the body and prevent house sounds, neighbor’s dogs loud barking and such like that could jar your brain to wake up again. A soft cotton or silk scarf may be used as a blindfold and the shade provided by this eyeshade does not allow morning light to wake you up till you have had enough sleep. How To Get Rid Of Sleeping Problem Tip 4 - Sleep supplements for curing insomia Using amino acid ornithine or vitamin C or Calcium nitrate are some of the other sleep supplements you can try out for curing insomia and there are always sleeping tablets available as well. Hot baths can also help in curing insomia as it helps release your mind and body.

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Natural Sleep Aid Tips and Remedies
Summary of some of the natural and simple free sleep aid remedies described in greater detail and with recipes and instructions at www.sleep-aid-tips.com Balance and perspective: At certain times, insomnia may result from stress. Massage techniques can ease tense necks, aching shoulders and upright torsos, and face massage can be an instant calmer. Some stress is an inevitable part of life, but when you need to achieve a state of inner calm, a range of meditation and visualization techniques can help you work through your insecurities, worries and anxieties. With practice, stress can be diminished so that it is no longer a cause of sleepless nights. A calm environment: Lack of sleep can also be exacerbated by external factors such as noise, a “busyâ€� atmosphere in the bedroom, or simply the wrong type of mattress. By making the best of your physical environment, you can reduce or remove many of these detrimental factors. Following the principles of feng shui you can arrange your bedroom space to best effect and remove clutter that can clog free-flowing “chiâ€� or energy. Choosing a calming room décor and lighting scheme can soothe the senses, while establishing a bed-time ritual can make sleep a pleasant and comforting experience to look forward to. Pampering treatments: In view of the many demands made by daily life, it is essential to find time to switch off from cares and worries in the evening, and indulge in some personal quality time. However busy you are, you should take time to wind down before trying to go to sleep, otherwise your mind will still be buzzing with the concerns of the day. Surrounding yourself with gentle candlelight and sinking into a hot bath laced with aromatherapy oils or herbal sachets can go a long way to soothe and prepare your body for sleep. Essential oils such as lavender and clary sage added to the water help to diminish tension headaches and muscular aches, while bath bags or bath salts made with chamomile help to ease stress. You can also use the natural energies from flowers and herbs as a base for warming foot baths, soporific sleep pillows and effective sleep tinctures. Bedtime snacks: You ate dinner at 6pm; it’s now 11.30pm and you’re ready to go to bed, but now you’re feeling hungry and thirsty again. What do you do? Instead of raiding the refrigerator for a substantial and perhaps indigestible meal, it is better to opt for a light snack, such as toast with a topping and perhaps a hot, comforting beverage. Try to avoid tea and coffee as they are stimulants and will tend to keep you awake if you drink them late in the day. Instead, herbal teas prepared for their sedative properties may be sipped in the evening, while warm, milky drinks are ideal for consumption before bed â€" milk contains peptides that calm the system. The occasional hot toddy can also provide a delicious way to wind down, and this is particularly good on a cold winter’s evening, especially if you are suffering from a cold. Calming the psyche: Sometimes it is difficult to sleep due to excessive emotions, such as fear, excitement or anxiety. Crystal therapy can help to calm heartache; choosing the right stones can also calm restlessness and anxiety, and help to regulate sleep patterns. Crystals can be helpful when bad dreams and nightmares are keeping you awake, as can techniques such as visualizing a guardian angel or spiritual protector. When you have perplexing or mystifying dreams, it can be very helpful to write down what happened before you forget, so that you can ponder and try to analyze them later on. Working towards an understanding of your dreams adds an enjoyable richness to what can be the fascinating pageant of sleep. Exercise to relax: Keeping the body moving is essential for good sleep â€" without exercise, you 3will not be physically tired enough to rest at night. Aerobic activities such as walking and cycling exercise the heart and tone the muscles, while some specific yoga techniques provide an excellent way to stretch and relax. Instant fixes: If all else fails and you are still awake in the dead of night, try some or all, of these quick insomnia cures: • Lie on your back with your knees propped up on a small pillow • Sleep with your head pointing in the direction North • Get up the same time every morning and go to bed at the same time every night for a week • Visualize yourself in a peaceful place, such as a field full of wildflowers with a gentle breeze blowing, or near a gently flowing stream where you can see fish swimming past you. • Visualize a boring scenario, such as a lecture you have no interest in • Read out loud the names and numbers from the phone book • Reserve your bedroom and the bed as a place for sleep only • Wiggle your toes gently until you fall asleep • Rub your stomach lightly • Cut up a mild onion, place in a jar by the bed and sniff before retiring. • Think of ten wonderful things that have happened to you today • Squeeze all your muscles together tightly for a few minutes and then relax. Threaten yourself that “If I am not asleep within the next 10 minutes, I will get up and…â€� clean the oven, or clean the fridge….whatever you really hate doing… When your brain knows you really mean it - this will scare you to sleep to avoid a nasty chore! Avoid these sleep deterrents: • Drinking excessive alcohol • Smoking cigarettes • Drinking caffeine • Taking long naps in the afternoon • Watching disturbing films prior to bed • Reading mentally stimulating books prior to bed • Playing video games • Listening to fast paced or loud, stimulating music. ==== Natural Sleep Aid Tips Free simple better sleeping Home Remedies, herbal recipes, natural cures & ebooks from Helene Malmsio Article reprint requirements: . You may reprint this article, electronically in free-only publications in it's entirety in an Ezine, blog or web site. . You may not use this article for commercial purposes without our written consent. . You may not use this article in Unsolicited Commercial Email. This article can only be distributed in opt-in email lists only. . Whenever this article is used, it must include the authors byline with an active link back to our web site. . Courtesy copy of ezine or URL on web site is appreciated. . Ask for changes you'd like made, if any.

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Fall Asleep Easier, Sleep Deeper, and Watch Your Body Fat Disappear
I want to take a step away today from my normal discussions about various training techniques or nutrition ideas, and look at another vitally important aspect in your life that plays an important role in your success with your fitness goals. And that aspect is... How well do you sleep? I've noticed that one of the challenges for many people in their fitness endeavors is getting enough quality sleep each night. In case you didn't already know, the quality and quantity of your sleep each night is VERY important to maintaining an optimal hormonal balance within your body and keeping your metabolism as high as possible. Obviously, this all translates into a leaner you, if you are sleeping well regularly. On the other hand, if you never seem to get enough sleep, or don't sleep well enough to give your body the rest and recuperation it needs, you can count on the fact that this lack of sleep is making you fatter! That's right, the lack of quality sleep creates a fat-storing hormonal mess inside your body. The fact is, the stats show that most people don't get enough sleep regularly, and also don't sleep as soundly as they should. Aside from sleeping disorders, most people simply don't get enough sleep because they have a hard time shutting down their minds at night, which leaves them lying there in bed tossing and turning with thoughts about the stresses of their daily lives shooting through their heads. Does this happen to you? This has actually been a problem for me personally, but I've started to gain control of this with a few secrets I've learned, and now I can usually fall asleep pretty fast each night. Here are some of the tricks I've used to fall asleep easier each night. Some of these you've probably heard before, but others may be new ideas for you. 1. Try not to exercise intensely within about 2 hours or so of your normal bedtime. However, getting regular daily exercise at any other time of the day will help tire you out so that you can fall asleep easier once bed time comes. 2. Don't try to go to sleep hungry. Contrary to popular belief, just because you eat after 6 or 7 pm does not mean it's going to be instantly deposited as blubbery body fat. As a matter of fact, a lot of very lean people that I know eat small meals right before they go to bed each night. A light healthy snack 30-90 minutes before you hit the pillows will help satisfy your hunger and help you fall asleep easier. 3. Avoid stimulants like caffeine any time after late-afternoon. 4. Try chamomile tea and/or mint tea an hour or two before bed time. These generally have a relaxing effect and can help you calm down at night. I recently found a tea product called "bed time tea", which combines chamomile and mint in the tea bags. I add in just a little touch of raw honey too and this combo really seems to relax me. 5. Try ground nutmeg in capsules an hour or two before bed. Nutmeg is supposed to also have a calming effect on the body. What I've done is buy a couple rounds of whole nutmeg and use a strong coffee grinder to grind them into powder. Then I fill empty capsules with the nutmeg and take a couple each night. Two whole nutmeg rounds will fill a couple dozen capsules, so I store them in a ziplock in the fridge. I'm not totally sure if this helps or not, but it certainly can't hurt, and nutmeg is at least a good source of antioxidants too! 6. Try to clear your mind of daily stresses and things you need to do. This has been my biggest obstacle to overcome in order to fall asleep at night. One thing that helps is to use a note pad to write down what I need to do the next day. That helps me clear my mind and reassure that I won't forget anything, so that I can relax. Instead of thinking about my day, or what I need to do tomorrow, I simply wipe my mind clean, and think about a relaxing place that I enjoy, like a tropical beach, or lying on a hammock in the breeze somewhere. If I can keep my mind on something relaxing like this, and not my daily worries, I fall asleep like a champ! I know there are many other strategies that people use to help fall asleep, but I figured I'd just give you a few of the tricks that have helped me out with conquering this. Whatever you do, please try to keep it natural... taking sleep aid drugs will almost always have adverse side effects. So do yourself a favor and pull the plug on the late-night talk shows or late-night Seinfeld re-runs (although that Kramer does crack me up!), and try to get to sleep a little earlier from now on. Clear your mind, relax, and enjoy some good quality sleep that will keep your body leaner and have you feeling more energy filled during each day. Good luck!

Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, author of the internationally-selling book, The Truth about Six-Pack Abs ©2004-2006, and owner of one of the top <A href="http://truthaboutabs.com/">Fat Loss and Abdominal Exercises</A> websites on the internet. Also see Mike's Six-Pack Abs blog at http://www.truthaboutabs.blogspot.com/ Mike is also the owner of the Men's Fitness site - <A href="http://www.busymanfitness.com">Fat Loss Exercises for Busy Men</A>.