How to Optimize Your Workout So You Fall Asleep Fast

By Phil Tsang

Have you heard the regular exercise will help you fall asleep? There's no question that regular exercise is good for you, and maintaining your health in general does help you sleep well at night. But in order for exercise to have the maximum beneficial effect on your sleep, it's important to do the right exercises at the right time.

First of all, exercise is good for you. It improves your heart health and helps your blood pressure to stay in the optimum range. Exercising also helps you combat stress. It's great for easing muscle tension and improving your mood. Exercise can also play a role in helping you to sleep soundly at night. However, when it comes to making you sleep better, some exercises and some exercise schedules are preferable to others.

If you want to exercise to improve your sleep, then it's best to do it at certain times of the day. Exercising right before bedtime actually makes sleep more difficult. That's because physical activity tends to stimulate your body. It also raises your body temperature. This is an important point, because falling body temperature helps you fall asleep.

Exercising in the morning is especially good for improving your mood during the day. If you combine morning exercise with exposure to light, you can look forward to an energetic and positive day. But the best time to exercise if you want to sleep better is in the late afternoon or early evening. That's because exercise at this time of the day raises your body temperature early enough to allow it to fall back to normal levels before bedtime. In fact, your falling temperature will help you feel sleepy.

The type of exercise you do also makes a difference. Strength training, yoga and stretching are all good exercises for your health. But the best exercise for sleep is cardio. Perform vigorous cardiovascular exercises three to four times a week, at least 20 minutes at a time. As with any exercise program, you should start slowly and check with your doctor if you have any health issues.

Regular exercise is definitely an activity that will benefit your body. But if you specifically want your workout to help you fall asleep, then you need to schedule time in the late afternoon for cardiovascular exercises.

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Article Source: http://EzineArticles.com/?expert=Phil_Tsang

Adults With ADD - How Did You Sleep Last Night?

By Jennifer Koretsky

Adults with Attention Deficit Disorder (ADD) often underestimate the importance of sleep. In actuality, getting proper sleep each night is essential to managing adult ADD.

Imagine you are a car, and the amount of sleep you get at night is the amount of gas that gets put in your tank. If you go to bed and get proper rest through solid sleep, your gas tank gets filled. And as anyone who owns a car knows, cars always drive better on a full tank.

If, on the other hand, you go to bed and don't sleep well or don't get enough sleep, then you start your day on half a tank. You're still able to drive, but you don't perform as well, and you hit empty a lot sooner in the day than you'd like to.

Think about it. When you haven't gotten a good night's sleep...

Don't you find yourself running late throughout the day?

Isn't it really difficult to pay attention at work?

Doesn't it seem like more of a chore to eat healthy, exercise, and take care of yourself?

Isn't it harder to motivate yourself to do those household chores, like dishes and laundry?

Don't you find yourself snapping at people who might not deserve it?

If you frequently have trouble getting a good night's sleep, here are a few tips specifically geared towards adults with ADD:

1. Allow yourself adequate time to wind down before bed.

I suggest starting with a bedtime routine. In this case, it's easiest to work backwards:

Determine the best time for you to go to sleep each night. Choose a time that will allow you to get a full night's rest. Let's use an example to demonstrate, and say 11:00pm.

Next, take some time to "get ready for bed." That might mean brushing your teeth, getting your clothes ready for the next day, taking medications, or whatever it is that you do before you go to sleep. If these activities take about 15 minutes, then you would begin getting ready for bed at 10:45pm.

Finally, pick a few "wind down" activities that will help you relax and de-stress. This might include taking a bath, reading, meditating, journaling, or even watching television--provided the shows you choose aren't intense. Spend about an hour winding down and allowing your brain to slow down so that it's not racing when you're trying to fall asleep. In the example provided here, you would start winding down around 9:45 or 10:00pm.

Note: Whatever activities you choose to wind down, make sure they don't involve the computer! Nothing will wake up the ADD brain faster than email or the Internet.

2. Create a comfortable sleeping environment for yourself.
This might include adjusting the temperature in your bedroom, switching to ultra-soft sheets, or investing in light-blocking curtains. Adults with ADD tend to be extremely sensitive, and it's amazing how much little things can make a difference when it comes to your sleeping environment.

3. If all else fails, see your doctor.
There are medical options that you can explore with your doctor, such as taking medication or vitamin/herbal supplements, and testing for sleep disorders.

So here's to a good sleep tonight!

Copyright (c) 2008 Jennifer Koretsky

Jennifer Koretsky is the Founder of the ADD Management Group, Inc. and the author of Odd One Out: The Maverick's Guide to Adult ADD. Jennifer and her team work with ADD adults who are overwhelmed with everyday life in order to help them simplify, focus, and succeed. For free resources and information on adult ADD, visit http://www.ADDmanagement.com .

Article Source: http://EzineArticles.com/?expert=Jennifer_Koretsky

Sleep Well in Your Green Bedroom

By Mark Zawaideh

We all know about the benefits of eating organic foods and using eco-friendly free cleaners and other household items, but now this toxin-free existence has extended into other areas of the house. Apparently a tidy, relatively dust-free bedroom just doesn't cut it anymore in today's chemical ridden society.

How green is your rug? Natural products such as jute or wool are the most desirable.

Your bedroom furniture may be oozing toxic gases. Anything composed of particle board or paneling and left unsealed, can emit formaldehyde and has the potential to cause difficulty in breathing, watery eyes, or allergies. Extreme levels have been known to cause cancer in animals and humans.

When you're painting your walls, look for a low VOC brand that contains less toxins. A good rule of thumb is, the stronger the paint smell after you put it on the wall, the higher the level of toxicity.

How many of us are sleeping on an organic bed? An organic bed emits no toxic chemicals and provides a healthy sleep environment.

Most traditional mattresses are made with fire retardant chemicals which seep out, only to be absorbed by our pores and lungs while we are sleeping. After ingesting various chemicals throughout our average day, it gives our bodies a much needed rest if we omit these toxins from our sleeping hours. This is especially true when you consider that people spend about one third of their life in bed.

Some of the common toxins emitted during sleep include:

• Formaldehyde, a chemical which is used in many adhesives and can cause eye and throat irritation and headaches.
• Carcinogenic flame-retardants (known as PBDE’s), many of which are banned in Europe and some U.S. States.
• Decabromodiphenyl Oxide, a brominated flame retardant now being found in women's breast milk.

Here are a few of the green features in organic bedding and mattresses:

• Natural latex cores wrapped in a natural flame retardant such as cotton or wool
• Emission-free mattresses that contain neither glue nor adhesives (these can emit toxic fumes for the first 2-3 years)
• Natural fiber bedding that not only breathes, but naturally resists dust mites
• Any cotton material used in the production of the bedding should be unbleached. Traditional cotton is not an acceptable choice due to its exposure to large amounts of pesticides and fertilizers prior to harvesting.
• No PBDE’s (fire retardants)
• Hypo-allergenic
• Made in a chemical-free manufacturing plant

Various affordable green mattress retailers include IKEA, Cozypure, Gaiam Greensleep/Vimala and EcoChoices.

Mark Zawaideh, a top sales associate in the United States, and based in the Northville Michigan real estate market. If you're looking to buy or sell property in the Canton MI real estate area, be sure to visit Mark at MarkZProperties.com.

Article Source: http://EzineArticles.com/?expert=Mark_Zawaideh

The Simple Secret for More Sex

When women are rushed, sleep suffers -- and so does your sex life
By: Geordie Brackin in Men's Health

A recent survey of American women confirmed what most women already knew (and men suspected): They're so rushed during the day that they don't get enough sleep, and that means less sex for everyone. According to the National Sleep Foundation, women who are short on time first cut back on sleep and exercise. Next to suffer cutbacks: social life, healthy eating...and sex.

"This is the largest survey in the U.S. of women in all stages of their life," says Dr. Meir Kryger, director of research and education of Sleep Medicine at Gaylord Hospital in Wallingford, CT. "It's one of the first to take into account both biology and lifestyle.

"If poor sleep patterns are a daily occurrence for women, it severely impacts their energy towards sex in the bedroom -- which is going to then affect men. It's all interconnected, and recognizing the problem will help any relationship."
We turned to Men's Health's expert, Debby Herbenick, Ph.D., our Bedroom Confidential columnist, for help.

Does this explain the "I'm too tired" excuse?
Clearly some women and men do say "I'm too tired" when they mean "I don't want to", "I'm too stressed", "I have other things on my mind", or "I'm annoyed with you". What it means probably depends on the person. Often it is a way of getting out of sex without a confrontation -- she could just be mad that you came home late and didn't call or didn't empty the dishwasher.

But the take-home message from this study should be that women (and likely men) are not getting enough sleep, bottom line, and that there are ways men and women, as partners, can improve this. Sleep has a very important effect -- including having enough energy for sex as well as sexual performance, meaning orgasms for women and men, and erections for men.

Guys can always find time for sex. Why not women?
Men do not always budget time for sex, either; they may say that, but research shows that they don't. Fatigue is a common reason that both men and women opt out of sex. Many people who deal with fatigue instead try to have sex in the morning when they may be less tired, if they tend to get more tired in the afternoon or evening. This may be a good solution for some men and their partners, too.

If more sleep equals more sex, what can men do to help women get more rest?
We know from years of research that even when couples start out in "equal" relationships, they tend over time to settle into more traditional roles, with women taking on more home and family tasks like homework, cooking, and cleaning, while men serve as breadwinners. Men may be able to ease their wife or girlfriend's burden -- and help her get more sleep -- if they work with their partner to make the last few hours of the day more peaceful.

Such as?
Here are some ideas:

1. Hire someone to help cook meals for the family, at least once in a while. Personal chef services are available but it doesn't have to be anything elaborate. Some families make meal preparation part of babysitters' responsibilities.

2. Hire a babysitter -- maybe even one that takes the kids out, while men and their partners stay in for a romantic dinner.

3. Go on a walk after dinner. This calms the kids, provides family time, gives everyone exercise which makes us tired enough for sleep but overall more healthy and active for sex.

4. Give her a massage.

5. Offer to draw her a warm bath.

6. Give the kids chores to take some of the burden off of her.

7. Hire someone to clean the house, either a professional service or local college student.

8. Take the TV out of the bedroom. Many women in the survey were watching TV before bed, which can make for restless sleep and less sex.

9. To help relax women and to set the mood, men can work with their partners to decide on a decent and early enough bed routine for the kids, give their wife or girlfriend space to get any work needed done before bed, and then still have 30-60 minutes of down time before sleep.

It sounds weird: to get more sex, we should encourage her to sleep more.
I would encourage men to strive for quality over quantity when it comes to sex. If they can make her day-to-day life easier and more restful, then when they do have sex it should hopefully be more enjoyable and something she WANTS to do, rather than feeling obligated to.

"Giving in" to sex when one is tired can set up a cycle of dreading sex but having it anyway. Having sex only when you want to, and have energy for it, is likely to make it better and set up a cycle of desire rather than obligation.

Sleep Problems - 4 Reasons Why You Should Avoid Sleeping Pills to Treat Your Insomnia

By Emma Martin

If you’ve already spent a couple of weeks suffering through sleepless nights, getting some over the counter sleeping pills may seem like the answer to your sleeping problems, but ultimately they won’t satisfactorily resolve your insomnia and may even create more problems than they help. Here are just a few reasons why you should consider other alternatives to over the counter sleeping pills to treat your sleep problems.

1. Sleeping pills are dangerous if you have certain health conditions - the sleeping pills that can be bought over the counter are basically just anti-histamines and, as such, there are a variety of other conditions for which anti-histamines are contraindicated, including glaucoma, high blood pressure, heart disease, ulcers and other stomach problems, and diabetes, among others.
2. Sleeping pills don’t play well with other drugs - over the counter sleep aids often interact poorly with other drugs, including allergy medications, heart medications and muscle relaxants. While your pharmacist or doctor may indicate issues to be aware of for prescription sleeping aids, most people aren’t aware they need to be careful of over the counter remedies. If you do decide to try over the counter sleeping pills, at least talk to your pharmacist about interactions with any other medication you may be taking.
3. Sleeping pills often make you drowsy during the day - the residual effects from sleeping pills, especially if you take them late at night, often mean that you spend the following day feeling drowsy and lethargic. In addition, they can affect your driving ability, making you a hazard to both yourself and others on the road, due to dulled reflexes and muzzy thinking.
4. Sleeping pills only mask symptoms - while over the counter sleep medication may allow you to get to sleep tonight, they don’t treat the root of your insomnia and as soon as you stop taking them you are back to where you started -- lying awake and staring at the ceiling. In order to cure your insomnia, you need to tackle what is causing it, whether it is simply a habit of poor sleep hygiene or anxiety that is keeping you awake every night.

In addition to the problems listed above, over the counter sleep aids just don’t provide a very good quality of sleep. They can also lead to addiction over the long term and if you suffer from chronic insomnia, higher doses are often required in order for you to continue to use them to fall asleep. The best solution to resolving your sleep problem permanently is to tackle the root issues and to re-learn how to fall asleep naturally every night.

One excellent way to train your brain back into the habits of sleeping is Sleep Tracks. In addition to using brainwave audio technology to help you fall asleep in the short term, it is a complete sleep training course designed to permanently cure your insomnia.

Emma Martin spent most of her life struggling with chronic insomnia, but now she's happily used to sleeping through the night.

The Importance of Taking Time to Rest, Relax, Sleep, and Exercise for a Self Confident Living

By Lena Tucker

Recently, a friend of mine told me how he has been working so hard and not taking time out to relax, that he is now starting to feel the toll it has taken on his health. He didn't take the time to fully recuperate when he first starting feeling ill. Now his health has gotten worse and he has no choice but to take time off to go to the doctor or doctors. He may also have to miss a lot of work whereas, if he had taken the time off to rest and fully recover, his illness may have been shorter but now he will probably have to take off more time to recuperate.

It was kind of a wake up call to me, as well as it was to him. He told me that if I didn't start taking better care of myself, I would end up as sick as him. I go to bed way too late and I have been starting feeling exhausted. I am always tired and sleepy, and the toll of not properly taking care of myself has already started affecting my health. If I don't take his advice, I may go down the same path.

I usually go to bed way too late because I am either over committed, in the things that I need to do or I have not been as efficient in my time management, while the kids are in school. I have a hard time with efficient time management. I am very good at wasting time, whether it is someone calling to chat, chatting with people when I bump into them while running errands, or chatting while just waiting for my kids to get out of school. I, unfortunately, just love to chat and socialize. There always seems to be so much to do. I try to run my errands, clean house, and work at my computer, when the kids are in school because if I don't then, as soon as the kids get out of school, it is too late. There are basketball and baseball practices to drive to. This month, as been exceptionally crazy, with 20 baseball games (two during the week and two on the weekend) and at least 3-4 baseball practices a week (with two kids playing in the local league) and then 2 2hour basketball practices a week and a game 45 minutes away (for one of the two kids previously mentioned). There is also homework and projects to finish.

As I don't don't always finish all my work, when my kids are at school, I end up finishing the rest, after they go to bed. I then end up staying up late doing laundry, cleaning the house, and doing my work. It just seems endless. I also tell myself that it is OK to function on little sleep because I will catch up by the weekend. Unfortunately, that doesn't happen so I continue to run ragged. My self confidence suffers because I am not as efficient as I can be, as I am always exhausted. I feel like I am always trying to play catch up and not ever catching up. It is a vicious cycle.

My friend reminded me how important it is to make sure I have adequate sleep and to not run myself ragged like he has done. I decided, starting last night, to do the best I can everyday (as far as accomplishments, assignments or to do lists). I will set more realistic goals and say "no" more and not overcommit myself.

It is important to make time to relax, do some fun things, and renew your spirit and body for your health and well being. A fun way to relax is to plan a night out with some girlfriends, with other couples, or other families. I like planning potlucks and game nights, with other couples, at my house. I would take out my old board games, like "Outburst" and play the women against men. It was a blast! Another of my favorite ways to relax is to plan a night out going to dinner with a bunch of girlfriends. My kids like inviting their friends and their families over for a potluck and swim party. I have a girlfriend who take nightly bubble baths to relax and feel rejuvinated for the next day.

It is also important to have at least 7 hours a night of sleep. Recently, studies have stressed the importance of having enough rest. Sleeping is a way that our body is able to repair itself and for our minds to feel renewed or refreshed the next morning. We are then usually able to be a more happy, positive, and efficient. It also improves our self confidence and self esteem.

Lastly, it is important to start exercising. It makes you feel energized, you sleep better, you feel healthier, and you feel more self confident in yourself.

So by making and taking the time to rest, relax, exercise, and have adeqate nightly sleep, you will be healthier, more efficient, and therefore accomplish more. You will also feel self confident. You will also be able to enjoy life and have a more self confident and fulfilling life.

Lena Tucker is the founder of http://www.successinlifeandmoney.com An avid blogger, Lena is helping to change the lives of others through her articles and blogs about living a successful life, having true self confidence, successful parenting, and all things money related. Transform your life now through her amazing insights at http://www.SuccessInLifeAndMoney.com