Counting Sheep

In today's busy world, it's often difficult to stop our mind from racing at night. We are often preoccupied with thoughts of the days events, the future, work, school, relationships, our family, and more than likely financial hardships. Making sure we get enough sleep will help keep us from being crabby, feeling tired throughout the day, and overeating.

It would be nice to have control over all aspects of our lives and be able to fall asleep with the snap of a finger, but since we can't, the best thing to do is to work on our habits. Here are a few tips to help us get the sleep we need:

• Be consistent. Going to bed and waking up at the same time everyday, will ensure that your body has a consistent cycle and will make it easier for you to fall asleep.
• Avoid food and drink before bedtime. Eating fatty or spicy foods can cause heartburn and make you restless. Drinking before bed might make you wake up several times during the night for trips to the bathroom.
• Avoid stimulants. Stimulants like caffeine should be avoided for 8 hours before you go to bed, as it takes your body several hours to get rid itself of the stimulant.
• Get some exercise. Getting in the routine of regular physical activity can help with falling alseep faster and making your sleep more restful. If you like to exercise in the evening, try to do it three hours before your planned bedtime.
• Keep your sleeping room comfortable. It should be cool, quiet, and dark. Extra blankets should be brought in during the winter to keep you warm. If you are using a heater in the house, make sure that you also bring in a humidifier to avoid dryness. Earplugs can help block out distractions such as barking dogs. Use thick curtains that keep the light out.
• Avoid distractions. Avoid having a TV, a computer, or other items which can distract you from sleep in your bedroom.
• Avoid long naps. If you need to take a nap throughout the day, limit yourself to only a half-hour nap. Make sure you take your nap in the early afternoon. If you take your nap too late and for too long, you will disrupt your body's internal clock.
• If you have trouble waking up after a night of restful sleep, leave your window coverings open so that the sunlight can help adjust your body's internal clock.
• Pick-up a nightly routine to help you relax. Reading, listening to music, bathing or showering are all great activities to help put you in the mood for sleep.

What are some nightly routines that help you fall asleep?

Let's Get Moving!

The weather is starting to warm up -- what a great time to go outside and get some exercise! But, we all know how hard that can be to start. Consider trying one of these motivators, and make exercise fun!

• Take your dog for a walk
  It's good for you, and for your furry friend. And while you can say "I'm feeling too tired to go for a walk", your dog never will. No matter how tired you are, it's hard to deny that eagerly wagging tail and happy face! A great book to help you out is Fitness unleashed! : a dog and owner's guide to losing weight and gaining health together, by Marty Becker and Robert Kushner.
  


• Enlist an "exercise buddy"
  Did you sign up for a gym membership as a New Year's resolution, but have yet to use it? Bring along a friend! Studies show that people are much more likely to stick to an exercise plan if they have a partner -- a friend gives you someone to socialize with while working out, someone with whom to compare fitness goals and progress, and a great motivator to just get up and out the door. And you don't have to go to the gym -- just taking a walk with a friend is great exercise!
  


• Mix it up
  Exercise doesn't have to be boring. Play tag with your kids, turn on some music you like and dance around, rent an exercise DVD at the library and learn to belly dance or salsa. Anything that gets your heart pumping or makes you use your muscles is exercise, and you'll be more willing to commit to some physical activity if you know you won't be doing the same thing every day.


• Give yourself a distraction
  Pop in a DVD of your favorite sitcom or movie, or find something engrossing or funny to watch on TV while you're riding on an exercise bike or running or walking on the treadmill. You'll be surprised how fast the time goes by!
  

Every little bit helps, so get up and move!