Six Natural insomnia-fighters that will put you to sleep faster than counting sheep

Sleep is essential to our health. If you don’t believe me, you’ve never suffered from insomnia. During periods where we lack adequate rest, our health can start to deteriorate due to low immunity; we can slip into a depressed mental state due to lack of sleep and stress on our bodies and minds; and our relationships—both personal and work—can suffer due to irritability and the inability to concentrate. However, if you ever suffer from bouts of insomnia, there are many supplements and natural therapies that can ease you back in to a peaceful, quality sleep. A whole lot quicker then counting fuzzy sheep, that is!

Natural sleep vitamin and supplement aids are readily available over-the-counter at any U.S. drugstore. However, if you compare prices online—especially with pharmacies that sell Canadian drugs at discount prices—you will find a more economical way to improve the quantity and quality of your sleep. As always, it’s wise to talk with your doctor if you suffer from insomnia, as a prescription solution might be better suited to your body and health concern.

The most popular over-the-counter supplements and natural therapies to get you to sleep are:

1. Skullcap

I’ve taken this sleep aid myself in the past and it has never failed me. Don’t be put off by the name that actually stems from the shape of the plant’s seeds, which, obviously, resemble tiny skulls. Skullcap gets you to sleep by as a powerful sedative on the body’s nervous tension. It can be taken in tincture or tea form, but I took in as in capsule form about 30 minutes before bedtime. Physicians discovered Skullcap in the 1700s and used it to ease nasty rabies symptoms. The University of Maryland Medical Center warns against any use of skullcap over the long term as it’s been known to cause seizures and irregular heartbeat. It also advises diabetes (high blood sugar) sufferers to avoid this supplement altogether, as it may lower blood sugar levels and increase the risk of hypoglycemia (low blood sugar).

2. Melatonin

This extremely popular supplement for insomniacs works by regulating sleep patterns via a hormone that’s already naturally produced by our bodies. Melatonin is secreted by the pineal gland, located in the brain. Its soothing affects were found to increase quality of sleep for patients over a short period of time. A series of studies from University of Alberta of 651 people who complained of disturbed sleep, administered Melatonin to patients for a period of approximately three months. Although the studies showed no side effects from melatonin use, scientists advise patients suffering with depression, schizophrenia, autoimmune diseases, and pregnant and nursing women to avoid using melatonin altogether.

3. Valerian root

Valeriana Officinalis is a popular over-the-counter supplement for sleep used in Germany. Akin to a prescription sleeping pill, valerian root calms the GABA neurotransmitter in the brain. If you can’t rest your mind enough to go to sleep, valerian root may be for you—without the rather harmful and addictive qualities of prescription sleeping pills. Again, the verdict is still out on this supplements side affects so doctors advice taking it in the long term (longer than three months) as it can make you extremely groggy.

4. Hatha yoga

A gentle style of yoga that incorporates deep breathing as well as gentle stretching will ease your sore muscles and active mind so you can get a good, restful sleep.  To back it up, Harvard scientists had patients do daily yoga sessions for eight weeks. They found patients not only fell asleep faster, but also remained asleep longer.

5. Breathing and meditation

Meditation sessions are excellent for calming the body and mind because they put you in a peaceful state, which not only soothes a wandering mind, but helps the body visualize positively in a state of rest. Just meditate at home before bed by lying comfortably on the floor for 20 minutes in a prone position. Concentrate on clearing your mind and breathing slowly. Concentrate on your breath as you inhale fully, pause, and then exhale fully until your lungs are empty. Do 15 rounds before you head to bed.

photo credit: Shutterstock/Photographer

This is an amazing campaign that will help you achieve your fitness goals while also taking action to fight povery.

Here’s how it works:

You work out with one of Eric Harr’s customized training programs or set your own program. And just by exercising, you raise money for CARE. For each hour that you work out and log, Eric will donate $5 to CARE (up to a maximum of $50,000). So if you work out 30 hours this month, that’s $150 you have automatically raise for CARE.

You can also set up your own personal I Am Powerful Workout with Eric Harr webpage at CARE Corps online where you can accept donations. For each $1 your raise through your webpage, Eric will match it with $5 (up to $50,000).

CARE is a leading humanitarian organization fighting global poverty. CARE places special focus on working alongside poor women because, equipped with the proper resources, women have the power to help whole families and entire communities escape poverty. CARE also delivers emergency aid to survivors of war and natural disasters, and helps people rebuild their lives.

You can read all about this special workout program on Eric Harr’s blog.

Don’t sneeze directly into your hands. Instead, aim for your elbow or sleeve. This way, if you can’t make it to a sink and soap immediately, you won’t reintroduce the germs through eye or mouth contact and you won’t spread them to others, either.

Do wash your hands often. An antibacterial soap isn’t necessary, since many bugs are viral, but make sure to wash for at least 20 seconds, as this is the minimum time necessarily to really rid yourselves of harmful germs.

Don’t overdo the vitamins if you’re already sick. A lot of people want to pop the vitamin C after they’ve started to sniffle, but experts say that you’re probably throwing your money down the drain. Instead, take a normal dose of vitamins on a daily basis and reduce your risk of catching something in the first place.

Do take it easy with your workout routine. You don’t want to sweat too much or overextend yourself when your defenses are low, so just dial it down a bit and give yourself a break every once in awhile.

Don’t stock up on every decongestant, cough syrup, and throat lozenge in the store. These meds might make you feel better, but they’re not reducing the duration of your illness, and may cause some pretty uncomfortable side effects.

Do eat whatever tempts you. If you’re stuffed up, try a cup of hot tea or a bowl of delicious soup to open up your nasal passages and allow you to smell all the yummy foods around you. On the other hand, if you want a bowl of ice cream, don’t hesitate; cold foods cannot actually give you a cold.

Don’t smoke. Smokers get the flu more often and, unfortunately, have been shown to have a higher mortality rate from the flu than nonsmokers.

Above all, be safe and have a great rest of your November!

Don’t set lofty goals: Losing 30 pounds by the end of the month or being able to bench 300 pounds when you have never lifted weights is just not reasonable. If you set your goals too high, you’re setting yourself y goals are too lofty, it will set you up for disappointment.

Don’t omit stretching: Many exercisers, particularly younger people, do not think they need to stretch before and after working out. However, it is a key component to your fitness success. If you do not stretch as a warm-up before beginning your workout routine, you will be very prone to injuries. Basic stretches will get your muscles ready for the workout and then relax them as you cool down.

Don’t obsess about the scale: When you begin a new diet, don’t obsess too much on your weight. You might lose the first few pounds quickly and then be upset when the rapid weight loss doesn’t continue. Instead of weighing yourself every day, weigh yourself only once a week. Pay more attention to how your clothes fit rather than the number on the scale.

Don’t forget about water: It is very important to drink eight to ten glasses of water each day – even more if you are working out a lot. Always carry a bottle of water with you wherever you go, especially to the gym and in your car on long commutes. Once you get into the habit of drinking water, it will be very easy.

Don’t starve yourself: Your body needs to be fed throughout your waking hours. Instead of one huge meal and a couple snacks, eat five small meals spread throughout the day, plus nutritious snacks. This will help you burn calories and lose weight more quickly. Before  starting a new diet, consult a doctor.

Working out with someone else offers many benefits. It’s a great way to fight laziness and stay motivated. After all, it is much more difficult to skip a workout when somebody else is relying on you.

Additionally, a workout partner can help youwith your daily routine. Do you need somebody to spot you? How about somebody to track your progress? This is where a partner can really come in handy. You can then help your friend with her routine.

With the assistance of a workout partner, you can forget about the days of not exercising due to a lack of motivation. And since you will be putting in more time at the gym, you will see more results in the long run.

Pick an activity you enjoy.
The reason many people quit their fitness routine is out of boredom. Pick an activity that you like to do, but also isn’t too easy. Whether it’s running, biking, swimming or hiking, you can find a routine that you enjoy

Be consistent in working out.
The only way to make long term, lasting changes is to work out consistently over a period of months and years. Working out 10 minutes a day sporadically is not going to effect your overall health, fitness or looks.

Eat four to five meals a day.
Eat several small meals throughout the day to keep your blood sugar levels balanced. Eat a combination protein, good fats, whole grains, fruits and vegetables. Skip the sugar and white breads whenever possible. Eating often keeps the fat-burning process going.

Reward your fitness goals.
Set short, medium and long term fitness goals and reward yourself when you reach them. Whether you goal is to run a mile in a specified time period, lose a certain amount of weight, or enter a fitness competition, positive reinforcement through rewards is key.

Get plenty of rest.
Be sure to get plenty of sleep at night. Take a nap during the afternoon when possible. Both the quantity of sleep and quality of sleep are important. Don’t keep your bedroom too hot or too cold. Make sure to turn off all sources of light and noise. Sleep until you naturally wake-up if at all possible.

The purchase price is three payments of $19.95 plus $12.95 in shipping and handling. If you want to enact the money back guarantee, you’ll receive all your money back minus the shipping and handling.

Debbie Siebers is the fitness trainer that brings you Slim in 6. She’s been in the industry for 20 years and has many popular exercise videos to her name. The five videos you get with the Slim in 6 program are starring Siebers.

In addition to the five workout videos, you also receive other perks. For example, you receive a motivational calendar, a tape measure and access to an online peer support group. For a complete list of what you receive, check out the Slim in 6 website.

Also on the website you can find testimonials, a chat link you can use if you have questions and more information on Siebers. If you want to order the Slim in 6 program by phone, you can call toll-free to (800) 679-8238.

With the money back guarantee in mind, the Slim in 6 program is a low risk investment for someone looking to get in shape.

This bike is the world’s first web-enabled, interactive fitness system.

Featured in many gyms around the country, the S2 offers dozens of virutal courses where exercisers can race against other and try to beat their best time by racing against Ghost Riders on the screen, which are representations of the riders previous best times.

The courses feature varying degrees of difficulty and can also be configured with Pace Riders that riders can try to follow during the race or attempt to out-ride.

When you arrive at the gym, you log on to the bike with your username and password. Then throughout your ride, your heart rate, power and calories expended are displayed. The software records all your information and tracks your times and rides.

You can access your results on expresso.net, where you can gauge your progress and sign up for contests against other riders. You can also view the Leader Boards to see how you rank against the top riders in your facility.

Expresso bikes are sold to fitness facilities and can also be purchased directly by consumers for your home, though they are very costly (~$5,000).

For more information about the S2 bike, visit expressofitness.com and find a gym in your area that features these fabulous, interactive fitness systems.

Joe Weider’s 2007 Olympia Weekend takes place in Las Vegas from September 27-30, 2007. The weekend features several events, including the fitness expo, martial arts tournaments, strength competitions, fitness challenges, bikini contests and of course, the Ms. Olympia and Mr. Olympia contests.

Thousands of bodybuilding and fitness enthusiasts from around the globe will be gathering in Las Vegas for the weekend’s events.

The Orleans Hotel & Casino is the official host hotel of the 2007 Olympia Weekend. Special hotel rates are available by calling the Orleans at (800) 675-3267 and mentioning the “Mr. Olympia Event Spectator Block.”

Tickets to the expo at the Las Vegas Convention Center are $10 each, which allows visitors to enjoy the expo events, as well as the Women’s Fitness, Figure and Ms. Olympia Judging beginning on Friday, September 28, 2007 at 11:00 a.m.

The Mr. Olympia Judging, Fitness Olympia Finals and Ms. Olympia Finals take place at Orleans Arena that evening beginning at 7:00 p.m. Tickets for Friday night’s events start at $50 a piece.

On Saturday evening, the main events include the Figure Olympia Finals and Mr. Olympia Finals at Orleans Arena. Tickets range from $50 to $200 each.

You can also order their VIP package, which includes admission to all the above events, as well as early entry to meet the Olympians on Thursday, the victory gala on Saturday night and the Olympia Superstar Seminar on Sunday. The VIP package is $631.75 per person.

Tickets to Olympia weekend are on sale now. You can order your tickets by calling the Orleans Arena Box Office at (702) 284-7777 or toll-free at (888) 234-2334. You can also place online orders at OrleansArena.com.

For more information about Mr. Olympia and the rest of the events, please visit MrOlympia.com.

2007 Competitors

• Mr. Olympia
• Ms. Olympia

Tags: fitness, exercise, mr+olympia, las+vegas

MIO fitness watches

It also does a whole lot more. You set your daily calorie target and input the food you consume throughout the day. The watch lets you know when you have hit your goal.

Included with each watch is the guide to healthy living with a foreword by Dr. Deepak Chopra and Dr. David Simon, authors of Grow Younger, Live Longer.

The pocket size guide contains information on exercise, diet and nutriition. It also features dozens of calorie tables for just about every type of food, including fast food.

The MIO fitness watch is convenient to use because it’s always on your arm. These watches come in a variety of styles to fit every lifesytle, ranging in price from $45 to $140. They are also fashionable enough that everyone can where them. Some MIO styles feature interchangeable bands in different fashion colors.

To check out the line of MIO fitness watches, visit MIOwatch.com. You can purchase MIO watches online or find them at The Sharper Image, Big 5 Sporting Goods and at health clubs, fitness stores and other retailers throughout the United States and Canada.