Therapeutic Thursday?

Epsom Salts

source: tranquilityisyours.com

souce photos: web

Epsom Salt is a natural stress reliever. Epsom Salt also

relieves muscle and joint pain. It can flush toxins out of

your body, and much more. Just add two cups of Epsom

Salts to warm bath water to take advantage of the

benefits of Epsom Salt.

• Improve heart and circulatory health by reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.

• Flush toxins, harmful substances, and heavy metals out of your system thereby easing muscle and joint pain.

• Improve nerve function by regulating electrolytes, and help maintain proper calcium levels in the blood.

Magnesium is a natural stress reliever. Excess adrenaline and stress are

believed to drain the body of magnesium. Proper amounts of magnesium

help the body bind adequate amounts of serotonin; a mood-elevating

chemical within the brain that creates a feeling of well-being and relaxation.

While increasing your magnesium levels, Epsom Salt also delivers sulfates to the

body, which are difficult to get through food, but are readily absorbed through the

skin. Sulfates are also very important to our body’s functions, and are said to

benefit joint and digestive tract proteins, brain tissue, stimulate the pancreas to

generate digestive enzymes, and helps to detoxify the body of medicine residue

and environmental contaminants.

Magnesium:

• Reduces stress and improves sleep and concentration

• Reduces muscle inflammation, pain and cramps

• Improves muscle and nerve function

• Improves the bodies use of oxygen

• Regulates enzymes

• Prevents hardening of the arteries and blood clots

• Helps insulin perform more effectively

Sulfates:

• Flush toxins from the body

• Eases migraine headaches

• Improves the absorption of nutrients

• Improves the formation of joint and digestive tract proteins and brain

tissue.

Use of Epsom Salt for Stress Relief

The most effective way to receive the benefits of Epsom Salt is to absorb it

through your skin, and soaking in an Epsom Salt bath is said to be the most

effective means of delivering magnesium and sulfates to your body. Add two cups

of Epsom Salt to warm water in a standard-size bathtub, more if it’s larger.

Soaking in an Epsom Salt bath once a week for at least 15 minutes is good to

receive the stress relieving benefits from the magnesium and sulfates, but if you

are trying to ease muscle or joint pain, bathe in Epsom Salt at three times a week.

When magnesium sulfate is absorbed through the skin it sedates the nervous

system, reduces swelling, relaxes muscles, relieves stress, and is also a natural

emollient and defoliator.

Compresses:

Use 2 cups of Epsom Salt per gallon of water to relieve sore muscles, bruising,

swelling or bug bites.

Foot Baths:

Use a cup of Epsom Salt in a container of warm water to soothe aches, remove

odors, pull out toxins and soften rough skin.

Skin Exfoliation:

Massage a handful of Epsom Salt over wet skin on any area to exfoliate an area

of your skin. Rinse very with warm water.

Experience the wide-ranging benefits of Epsom Salt. It's been used as a home

remedy for years. The benefits of Epsom Salt are not folk lore, or just an old

wives tale. The benefits and uses of Epsom Salt is backed by scientific studies

and years of research. You can find more information on the benefits of Epsom

Salt at the Epsom Salt Industry Council.

Therapeutic Thursday?

Light Therapy

source: tranquilityisyours.com

source photos: web

Depression and stress have a tendency to intermingle, making it difficult to put your finger on the exact reason why you feel depressed or stressed. You may even feel that it’s

not one thing that’s getting you down. It’s everything, and you just can’t seem to kick a consistent feeling of gloom? You can probably categorize those feelings as depression.

For some people that feeling of gloom and depression is called SAD, Seasonal Affective Disorder. SAD is a depression disorder associated with light deprivation during the winter

months. Seasonal Affective Disorder is caused by a melatonin imbalance initiated by a lack of exposure to sunlight. SAD sufferers are not the only ones feeling stress, depression and the negative health affects caused by a lack of appropriate sunlight. We are all feeling its impact. Our lifestyles limit our exposure to sunlight. You naturally get vitamin D from sunlight, and a lack of exposure to sunlight is the main cause of vitamin D deficiency.

Vitamin D deficiencies can cause severe health issues. Osteoporosis is linked to a lack of vitamin D. Rickets is another bone-wasting disease that is linked to a vitamin D deficiency, and chronic vitamin D deficiency is often misdiagnosed as Fibromyalgia, because the symptoms are so similar; muscle weakness, depression, and unexplained aches and pains.

You can get vitamin D through food and supplements, but sunlight exposure is the only reliable way to generate vitamin D in your body. Studies show that healthy levels of vitamin D inhibit prostate cancer, breast cancer, ovarian cancer, colon cancer, depression, and even schizophrenia.

People with dark skin tend to need 20 – 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. In fact, doctors have now discovered that vitamin D deficiency is causing high rates of prostate cancer in Black males. People who are over weight have been found to need twice as much vitamin D, because obesity tends to impair how the body utilizes vitamin D. In general, studies show that your risk of developing serious

diseases like diabetes and cancer can be reduced by 50% - 80% with simple and sensible exposure to natural sunlight on an average of two to three times each week.

When your exposure to natural sunlight is limited, you can combat the depression related to SAD or the health issues associated with sunlight deficiencies with light therapy or photo therapy. Light therapy is exposure to light through special light therapy lamps or light boxes that are brighter than indoor light, but not as bright as direct sunlight. Light therapy has been found to be effective against depression, and it can reset your biological clock, or circadian rhythms, which controls when you sleep and when you wake up. Exposure to this special light has been found to be close enough to natural sunlight to allow the body to produce needed vitamin D.

Light therapy can offer effective mood altering and physical health benefits for generally anyone, and it has already been clinically proven to reduce stress.

Light therapy may be most effective when used first thing in the morning when

you wake up. You and your doctor can determine when light therapy works best

for you. You usually sit approximately 12" from the light anywhere from 10 to 30

minutes per session. It is neither recommended nor necessary to stare directly

into the light. A positive response to light therapy usually occurs within 2 to 4

days, but it may take up to three weeks before symptoms of SAD or depression

are relieved, and it can take months to correct a vitamin D deficiency.

We can all benefit from the use of light therapy. More often than not, most

people usually do not get the kind of exposure to the sun that could be

beneficial. You tend to be stuck inside buildings all day long. You may go to

work before sunrise, and get out of work as the sun is going down, or has

already set. If that sounds like your lifestyle, you may be a good candidate for

light therapy.

Light therapy is a viable alternative to consider when stress or depression has

taken over, and you need more than aromatherapy, candles, or relaxation to get

results.

Therapeutic Thursday?

A good cry

source: tranquilityisyours.com

source photos: web

There is a natural body function that helps relieve stress,

but unfortunately it is something you probably have been

discouraged from doing. Just like perspiration, the natural

function to keep the body from overheating. The natural

body function to relieve stress, anxiety and other emotional

build-ups is crying. You should allow yourself to cry.

From very young ages most of us are told not to cry. “Don’t

you cry! You stop that crying right now.” If you cry you’re

considered weak. In some cultures it’s considered

undignified, but crying is a natural stress reliever.

Sometimes you have no choice. Your body overrides any

effort to suppress the urge to cry. When you hold back

your tears, you only amplify the emotions or stress your

body is trying to release through crying.

A study by the University of Minnesota discovered that the chemicals that build

up in your body during emotional stress can be removed in your tears, and

unreleased stress can increase your risk for heart attack and damage certain

areas of your brain. So your human ability to cry is not only therapeutic, but

could even be considered a survival tactic.

Yes, there are times when it’s acceptable to cry. You can cry tears of joy, right?

You can cry at weddings, graduations or births. You can even cry when you

laugh. So why should you stuff down the tears when you really need to let them

out; when you are emotionally stressed, sad, in physical pain or depressed?

Natural stress relief is really the best of all options.

Types of Tears

There are three types of tears produced by the lachrymal gland in the eye.

Continuous or basal tears:

Keep the eye surface permanently moist and protected and contain water, lipids

or fats, proteins, and compounds that protect against infection.

Reflex tears:

Contain a similar make-up, and are produced as a reaction to irritants or foreign

objects.

Emotional tears:

Have a different make-up, and include enkephalin, an endorphin and natural

painkiller.

"Emotional tears contain higher concentrations of proteins, manganese,

and the hormone prolactin which is produced during stress-induced

danger or arousal,'' Dr. Carrie Lane of the University of Texas.

Women have more leeway than men to cry. It’s not quite fair, but it’s true.

Women can usually release tears much more easily than men because it’s

accepted. Men rarely consider it acceptable for themselves or other men to

cry. Most men don't even consider crying an option, but they should put down

that armor and allow themselves to cry.

Crying is a great form of stress relief when you really let it out. Let the tears well-

up in your eyes, or roll down your cheeks, or just break into a full-out sob. Pick

a place where you won’t be disturbed, and have a good cry. Of course you may

experience the side effects of crying; puffy eyes, runny nose. Just remember to

use a cold compress to control the swelling around your eyes. A cold face-cloth

pressed against your eyes is good enough. If you don't use a cold compress,

your eyes could remain swollen for hours.

After a thorough cry you will feel better. A study by the University of South

Florida found that almost everyone feels better after a cry, and that personality

has a major effect on how often we cry. An overwhelming majority of

participants reported mood improvement after crying.

Sometimes crying helps to clear the mind, and may even help you think things

through a little more clearly than you would if you hold those stressful emotions

inside. We all know that emotional decisions tend to be riddled with difficulty.

When I was a kid, my Mother use to say, “Cry, cry harder. Come on, you can do

better than that.” Of course her egging would only make me and my siblings

more upset, and we would cry harder. But when we stopped crying, we would

feel relieved of the emotions that made us cry in the first place and we moved on.

Crying may not be the answer to everyone’s stress, but the latest research

suggests it's highly effective at encouraging the body to heal, and it improves

the mood of 88.8% of those who weep. Only 8.4% of the subjects reported

feeling worse after crying. Researchers suggest that crying is so beneficial that

there may be a case for inducing crying in those who find it difficult to let go.

Therapeutic Thursday?

Relaxing Exercises

source: tranquilityisyours.com

Learning how to relax can greatly improve your health and

well-being. That's why it is so important to find ways to

introduce more relaxation into your everyday life. If you

don't learn to manage stress, stress will manage you; and

left unchecked, stress can be draining, cause anxiety, and

even trigger health issues.

Relaxation exercises are a great way to relieve stress.

The exercises below can work wonders on the stress knots

in your shoulders and neck regions - on the stress that

accumulates in your muscles - and even against certain

stress headaches. These relaxation exercises are also

great, because they are not strenuous. Each position is

very easy to perform, can induce relaxation when you are

tense, and can also provide instant stress relief.

Relaxation Exercise #1 - Legs across chair

Begin by getting a chair. Now lie on your back on the floor, and place your

legs across the seat in a sideways position. Make sure the chair is right up

against the bend in your knees. This relaxation exercise provides stress relief

to your lower back. It also allows your whole body to let go of tension and begin

to relax. Slow down your breathing too. Breathe slowly in and out through

your nose. If you really want to go deep with this relaxation exercise, try

covering your eyes with a moist warm towel. Stay in this position for several

minutes. Try ten to fifteen minutes to enjoy the full benefits.

Relaxation Exercise #2 - Bottom against wall

Next, put the chair aside and move your buttocks up to the base of a wall and

extend your legs straight up the wall. Make sure your bottom is as close to the

base of the wall as possible, and that the small of your back is flat against the

floor. You can place your arms straight out on either side, or just keep them

by your sides. Again, keep your breathing slow, or do some breathing

exercises. This position really gets your blood flowing and helps the body

release stress.

Relaxation Exercise #3 - Knees into the chest

Now bend your knees and bring them close to your chest. Hold your legs to

your chest with your hands if you can. That really helps stretch the lower

back. If holding your knees close to your chest is not relaxing to you, just keep

your knees in a bent position as close to your chest as possible. Close your

eyes, breathe in through your nose and breathe out through your mouth. Slow

breathing is important here to help keep your body from tensing up.

Relaxation Exercise #4 - Blanket against back

Now here's the last of the relaxation exercises, and it’s the best. Slowly move

away from the wall. Don't jump up quickly. Instead, roll over on your side, and

use your hands to push yourself up into a sitting position. Now take a blanket,

towel or cloth and roll it into the shape of a log. Place it on the floor and lie

back on the cloth so that it's horizontally straight across your shoulder blades.

This is a great shoulder relaxation exercise. It stretches out your shoulders

blades and opens up your chest. This feels great after hunching over a

computer all day, and really helps to release the stress knots in your

shoulders, and other tensions that can form in your neck and back regions.

There you have it. Simple, easy, and effective relaxation exercises to help

relief stress. Remember, when you're done, don't get up quickly. Roll over on

your side, and use your hands and arms to push yourself up into a sitting

position, and then continue to get up slowly. Do any or all of the relaxation

exercises separately, or in the order demonstrated.

The key to finding true relaxation is balance. If you are use to a hectic lifestyle

you may feel that relaxing might make you lose your edge. You may also be

addicted to the affects of adrenaline, and find it problematic to relax. But

remember your body can't remain on high alert all the time. It will eventually

lead to burn out, and encourage physical ailments.

Therapeutic Thursday?

*note from Prattle*

Why be a "CrochetRockstar" and what does it mean? Well, for one thing I'm REALLY good at it.. I don't toot my own horn very often, but this is one gift I KNOW I have been given! And now that my grandmothers have passed, it's a way for me to remember them.

Finding any hobby is a stress reliever, anything that can get your mind on what is in front of you for a while and de-compress is healthy. I am sometimes a #crochetaddict or a #cookingaddict or a #craftingaddict, but it's things I enjoy and helps me deal with stress. I hope all our readers have something they enjoy to "get away from it all" for a while every couple of days!

Knitting and Crochet Tote Releases Stress

By: Marly Schuman

source text: http://tinyurl.com/2fvcseu

source photos: mine, Prattle

A knitting and crochet tote is something a lot of people simply walk past in tourist shops or push to the back of their closet most of the year. This is not the case in my family. Knitting and crochet has always been a big part of my grandma's life, and I never really knew why until last week.

For every possible holiday my grandma would throw in a knitting and crochet tote along with another little gift. I think she knew I didn't use them, even though I hung each one on the back of my door like I would need to use it any day. She just said she made so many that she didn't need them anymore. I think she always hoped that I would start getting interested in knitting and crochet just like she did when she was my age.

I volunteered to drive my grandma to her knitting and crochet club last Tuesday, not knowing it was over half an hour away. She walked up to the car with her usual knitting and crochet tote and her supplies in tow. We had a lot of time to pass, so naturally we started talking about her knitting club meeting that day. She told me how she started knitting and crocheting in the first place and why she continued to keep the habit for 62 years and counting. She said that with all the stress in her life with working and raising three kids, she needed something to keep her calm. She needed something constant that could keep her mind off of everything else in her life that was bothering her.

I didn't believe her at first that each knitting and crochet tote I saw her carrying acted as a stress reliever. After some research online later, I found out that she was right! Activities like knitting and crochet have a calming effect that can help manage anxiety and, as a result, even help medical conditions such as asthma or panic attacks. As a result of the stress relieving properties, knitting and crochet can also strengthen the body's immune system.

So yesterday when I was driving my grandma back to her last club meeting, I looked at her knitting and crochet tote with a feeling of admiration and interest. I decided to do something I generally vowed never to do: I went into the meeting. I did go very well prepared, though. I looked up a Complete Beginners Guide to Knitting and Free Easy Crochet Patterns and Beginners Help. I was pretty much baffled on my own and I was getting stressed just trying to figure out what all of these new terms meant.

At this last meeting I began something of my own. I made a crochet tote bag that was so easy, and I finally had a knitting and crochet tote bag of my own for all my supplies. I finally made a bag that I'm going to actually use! After the meeting I decided that I'm going to look into some other stress relieving techniques, like a Ripple Afghan Crochet Pattern for my new apartment. Who knew staying calm and healthy could be so easy?

Therapeutic Thursday

Hello again friends!

Scuttlebutt found an interesting article on askmen.com, that we DON'T want to slap them for!

I, Prattle, am an emotional eater. I eat when I'm happy, I eat when I'm upset. Here are ten natural appetite suppressants to keep you satisfied and able to control your caloric intake! What do you do to not over eat? Let us know!

No.10 - Apples

You’ve heard the saying: ”An apple a day (no, not an Apple jingle girl) keeps the doctor away,” and now apples may do more than just that. One large apple supplies approximately 5 grams of fiber, which fills the stomach up for a longer period of time. Additionally, the sugars found in apples do not influence blood sugar levels as much as starchy carbohydrates do, meaning you’ll have a reduced risk of a blood-sugar spike followed by a crash.

No.9 - Flaxseeds

Flaxseeds are becoming a more popular way of getting in your essential fatty acids, but they also offer a good dose of soluble fiber to your diet. Sprinkle these little appetite suppressants into your yogurt or cottage cheese and you’ll provide your body with some slow-digesting fats to go along with the protein that’s already very satisfying.

No.8 - Caffeine

Caffeine is a daily part of most of our lives, yet many of us don’t realize the appetite-suppressing properties that caffeine has. This stimulant is most noted for its energizing effect along with its ability to help keep you awake during that mid-morning meeting. When taken in moderate doses, however, as the central nervous system is stimulated, you’ll also tend to experience a decreased appetite.

No.7 - Water

Staying well hydrated is another very important thing you must do if you hope to prevent hunger. Not only do we often mistake hunger for thirst, but when we are dehydrated we are more apt to feel tired, causing us to attribute this fatigue for a food shortage. If you truly are tired and lacking sleep, keep in mind that your brain will release a hormone telling your body that you’re hungry when, in fact, you are not.

No.6 - Hoodia

Hoodia is a supplement that many people believe helps them control their hunger. Hoodia originated from Africa and was primarily used by hunters when they went out on hunting expeditions to prevent hunger pains from shortening their trip. Be aware, however, that it can take a few days to exert its affects; if you don’t feel anything at first, wait it out before making judgments.

No.5 - Chicken & vegetable soup

Starting your meal off with soup is another way to reduce your appetite. Hot liquids in general tend to take the edge off hunger and since there are so few calories per cup, you can eat a good volume to fill your stomach. Chicken and vegetable soup is your best bet since the small amount of protein in the chicken will curb your hunger longer, while the vegetables and fluid will instantly fill you up.

No.4 - Wasabi

Consuming spicy foods also helps to suppress the appetite. So next time you’re having sushi or fish try adding some wasabi to it to really tame your appetite. In addition to hunger suppression, wasabi has also been known to help protect against cancer and provide anti-inflammatory effects.

No.3 - Oatmeal

Starting your day off with unsweetened oatmeal is a great way to prevent hunger later on in the morning. Oatmeal contains more dietary fiber than most cereal and is very low in sugars, meaning it’s not going to leave you with a blood-sugar crash. Add some cinnamon, unsweetened applesauce or a touch of sugar-free maple syrup for added flavor.

No.2 - Salmon

Salmon works well to reduce your appetite due to the healthy fat it contains. Protein-rich foods are the most satiating nutrient upon being eaten, but fat is what has staying power to keep you feeling satisfied in the hours to come. By eating salmon, you’ll get the best of both worlds.

No.1 - Almonds

Finally, almonds are another great source of healthy fats and make for a great snack between meals -- provided you watch portion sizes. Note that the hunger-reducing effects of nuts tend to take about half an hour before you feel them, so eat them before you reach the point of being extremely hungry or you’ll be tempted to eat more than just the nuts.

Source text: AskMen.com

Source photos: web

Therapeutic Thursday?

Ok, so no more "Spa Sunday" we are moving it to Thursday! Any suggestions on a title?

Cellulite..Ugh..

Are you swimsuit ready? For most women cellulite is the bane of the summer months.

Scuttlebutt and Prattle are here to help!

2 Home remedies for getting rid of cellulite..although we know there are more options out there, here are the two we like!

The wannabe-nurse in Prattle asks: What is cellulite exactly?

Cellulite comes about when enlarged fat cells pinch the blood vessels, blocking the delivery of key cellular nutrients and hampering the removal of waste products (toxins). Increased cellular toxin levels can change the cellular metabolism. This change often leads to a hardening of collagen fibers surrounding the cells and causes the surrounding tissues to swell. These hardened fibers then drag the skin down, while the swollen tissues push up to the surface the skin, resulting in the bumps and dimples associated with cellulite.

Though diet and genetics are primary factors in fat cell size, the body’s hormones can play a critical role. This makes it possible for even thin people to have cellulite. Cellulite is most commonly found in the thigh and buttock area, but can also be found in the knee, hip, lower abdomen, and under arm areas.

Anyone can have cellulite; however, it is most common in women because of the differences in connective tissue between women and men. Women have vertical strands of connective tissue bundling pockets of fat together. As fat cells swell and the connective tissue hardens and pulls down, dimples appear. Men have arrangement of connective tissue that is at more of an angle and therefore they do not have the downward pull of connective tissue which can result in dimples. (Sorry ladies!) Additionally, increased blood flow can help to remove the toxins in the skin that will build up over time without proper blood circulation.

Relaxation - The Home Remedy Everyone Should Make A Priority

Even If You Don't Need A Home Remedy For Cellulite!

Stress is a very toxic thing for our body and our mind. Living a hectic and stressful life can lead to many health problems, one of which is the build up of cellulite. The chemicals that are associated with stress can break down the body's immune system, leaving your body vulnerable to the harmful affects.

By recognizing what may be causing some stress in your life, you can begin to make some changes to eliminate it. Using relaxation therapy as a home remedy for cellulite not only helps in the process, but also strengthens your immune system and prevents other ailments.

What?? Coffee As A Home Remedy For Cellulite?

YES! COFFEE!

As strange as it sounds, caffeine is one of the active ingredients in most anti-cellulite creams because it is known to break down fat deposits and increase blood flow.

Using caffeinated ground coffee right from your own kitchen can give you the effects of some of the expensive cellulite lotions or creams on the market.

After you have brewed a pot of coffee, use the still warm coffee grounds mixed with your favorite body lotion and massage into your trouble areas. Wrap or cover the area with plastic wrap and leave on for about 30 minutes. Just shower as normal, to wash off the coffee grounds.

Use this method a few times a week for the best results.

source text: www.squidoo.com

source photos: web

Spa Sunday

How to make a Quick Homemade Heating Pad!

By Dawn Peters, eHow Member

Make a Quick Homemade Heating Pad!

If you need a heating pad "now" and don't have time to sew one, then this is perfect for you!

Difficulty: Easy

Things You'll Need:

herbs

uncooked rice (not instant) See list for more filler ideas

Ribbon or string

Tube socks

Freezer bag

Instructions

Step 1

Simply fill a freezer bag (make sure it's the microwaveable kind) 3/4 full with uncooked rice (NOT instant!), seal shut.

Step 2

Heat for a minute or two then wrap in a hand towel and use as needed.

*optional cooling pad- place in freezer for an hour

You can also fill a clean tube sock, tie closed the open end, heat and use as needed

Filler Suggestion for headache soothers:

Rice and a mix of:

Dried lavender

Marjoram

Rose petals

Cloves

Rosemary

Mix herbs, spices and essential oil with choice heating pad filler (such as rice) and let sit in a sealed container for a few days (occasionally stirring). This will help set and distribute the fragrance a bit

Also good to keep cats and smaller dogs warm, you might have to share!

Caution: These microwaveable heating pads are glorious to use for aches and pains, or just to pamper yourself after a long, hard day-but be careful when removing from microwave and applying to body. Shake bag first, feel around and make sure it's not too hot and won't burn, especially when using on a child.

Source: ehow.com

Spa Sunday

Easy Ways to Catch More ZZZs

Desperate for a good night's sleep? Check out our tips and you could be sleeping better by tonight!

If you've had one or two bad nights lately, you can probably solve the problem by taking some of the measures below. These strategies may require you to change your sleeping habits, but the effort is well worth it in the long run.

1. Make your bedroom a haven for sleep. Your room should be quiet and sufficiently dark, because darkness prompts the pineal gland to produce melatonin, the hormone that regulates circadian rhythms (your 24-hour body clock). Heavy drapes can help keep the light out, and a fan or white-noise machine can help drown out any annoying sounds. Cool temperatures help you sleep, so set your thermostat appropriately. For better air circulation, open a window or use a fan. If the air in the room is too dry, buy a humidifier.

2. Become a creature of habit. A nighttime routine can be very effective in letting your body know when it's time to sleep. Go through whatever rituals help you get mentally prepared for sleep. (Read a few pages of your novel, spend 5 to 10 minutes on personal grooming, meditate, stretch.) It's also critical to go to bed and get up at the same time every day -- even on weekends.

3. Reserve your bed just for sleeping and sex. Avoid working, paying bills, reading, or watching television in bed. If you associate your bed only with sleep, you'll be more likely to fall asleep when you get under the covers for the night.

4. Tame your tummy. Going to bed either hungry or too full can disrupt your sleep. Don't have a big meal too close to bedtime or the digestion process might keep you awake. Also, if you lie down after stuffing yourself you can end up with gastric reflux -- stomach acid backing up into the esophagus. If you're hungry, have a snack rich in carbohydrates, which trigger the release of the brain chemical serotonin, associated with relaxation. Try a graham cracker or bowl of cereal. Pair it with some milk or a slice of turkey, both rich in the amino acid tryptophan, which also induces sleep.

5. Watch the caffeine. Too much caffeine throughout the day, even if it's not consumed right before bedtime, can contribute to fitful slumber. Once you hit 50, your metabolism slows, so caffeine may stay in your system longer -- up to 10 hours. Limit yourself to two cups of tea, coffee, or cola, taken at least 6 hours before bedtime. If that doesn't work, try cutting out caffeine altogether.

6. Tap the exercise answer. It's a simple fact: If you're physically tired at the end of the day, you'll sleep better. In a study from Stanford University School of Medicine, a group of 50- to 76-year-olds who had complained of sleep problems began moderate exercise for about half an hour four times a week. Compared with a similar group of people who didn't exercise, the more active group slept an average of one hour more each night, took less time to fall asleep, spent less time napping, and reported an overall improvement in sleep quality. Outdoor exercise is especially helpful. By exposing yourself to sunlight (particularly in the afternoon), you help prevent midday sleepiness and reinforce your body's circadian rhythms. Exercise at least three hours before bedtime.

7. Soak it up. Take a warm bath an hour or two before bed. Your body temperature will slowly drop after you get out of the tub, making you feel tired. Don't bathe right before bed, however, because it can briefly stimulate you enough to make it hard to fall asleep.

8. Drift off naturally. Investigate the benefits of chamomile, valerian, kava, passionflower, skullcap, catnip, or hops. These herbs can be taken in tea and other forms. A cup of chamomile tea before bedtime may be all you need to relax. If you're trying valerian, the suggested dose for the concentrated form is equal to two to three grams of the root a day. But don't combine valerian with alcohol or mood-regulating drugs. If you're using kava, try a dose of between 60 and 120 mg before bedtime.

9. Don't toss and turn. If 30 minutes go by and you haven't fallen asleep, don't lie in bed feeling frustrated. Get up and do something relaxing, like listening to soothing music or flipping through a magazine. Or make yourself a cup of warm milk.

10. Buy the right bed. A bed that's too soft can cause poor sleep postures (which can also lead to muscle stiffness and back problems). If you're leaving a divot in the mattress when you get up, it's too soft. Replace your mattress if it's more than 10 years old, and buy one that's as firm as you can tolerate but still comfortable.

How do you get your sleeping rhythm back on track?

Scuttlebutt and Prattle, at your service!

source text: http://www.rd.com/living-healthy/sleep-tips-easy-ways-to-catch-more-zzzs/article14681.html

source photos: web