Sleep better tip #2

Sleep Stopper #2

Problem:
Lying in bed mentally planning tomorrow's to-do list 

Solution: 
Do a data dump after dinner

At least two hours before bedtime, write out tomorrow's to-do list and jot down a possible solution next to each item. "The only time most of us have a moment to ourselves is when we're trying to fall asleep," says Mark Mahowald, M.D., a neurologist and director of the Minnesota Regional Sleep Disorders Center. And we typically don't spend it calmly recalling last summer's vacation; we use it to worry about unfinished business, he says. Cycling through your thoughts earlier in the evening will desensitize you to them later on. "If you start thinking about a task on the list when you're trying to fall asleep, remind yourself that you have a plan," Arand says. 

Get More Sleep

Sleep Stopper #1

Problem:
Going directly from your desktop to your pillowtop

Solution:Create a routine that sets you up for snoozing

If you give your body cues that it's time for bed, you'll drift off faster once your head hits the pillow. "About 20 minutes before bedtime, step into a hot shower or bath," recommends Michael Breus, Ph.D., author of Beauty Sleep: Look Younger, Lose Weight and Feel Great Through Better Sleep. Warm water relieves muscle tension, and when you step out, the cool air dials down your inner thermostat, mimicking the way your body naturally cools itself during sleep. 


[from womens health magazine]

Tips for a Good Spine

Dont be a slouch - maintain a neutral curve in your low back while sitting. Avoid over cushioned chairs and put a foam roll in the small of your low back
Watch repetitive lifting - doing a lot of lifting in the same manner and direction can injure your back over time by execeeding the endurance of the back soft tissue
Stay strong - a well supported back depends on strong muscles. A few simple exercises can tone your abdominals and sides of the trunk - click here for 4 moves for a stronger core
Dont sit still - if you have a job that requires you sit for a long period of time remember to get up and move around. This helps boost circulation to your spine. Try to get up for a couple minutes at least every hour
Dont lose sleep - make sure you have the right mattress - it shouldnt be too firm or too saggy. Most research generally support a relatively firm mattress
Dont stress - stress can magnify your back pain - so try to relax

{source:lifemark healthier you newsletter}

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Trouble Sleeping?

There is one pretty simple way to reduce insomnia.
If you have trouble sleeping at night you might want to pay attention to what that is...

Exercise!

A study done by Northwest University asked people who claimed they had trouble sleeping if they exercised and all of them said no.
After they were put on a 16 week exercise program including biking, running and treadmill activity all of them reported an improvement in sleep!

read the article here