Cooling Vests will keep you cool, but different vests are suitable for different situations. 1. Evaporative Cooling Vests are best suited for use outdoors, and on days when humidity is not to high. These vests work on fast your body’s earthy evaporative cooling. The vests are wet in water. As the water evaporates your body temperature is reduced. These vests are relatively effective. They are cheaper than other vests. Prices start at about $30. On the downside they are not suited to being worn underneath other clothing. This will long-play down the evaporative effects. Your clothes will be wet after wearing these vests. Evaporative vests acquirable at http://www.silvereagleoutfitters.com

Have you ever woken from a long sleep and thought you have only been drowsy a few minutes? Have you ever been asleep for a ‘power nap’ and felt you’ve been asleep for hours? Can you sleep anywhere? Do you need your own pillow for a good nights sleep? We all have different relationships with sleep. whatsoever of us can sleep no problem – others struggle each night. This is such an essential element of our health and affects our productivity greatly so we want to ensure we do some is required to get effective sleep. Some of these tips might help you. Create an environment conducive to sleep. Creating a homy bed is important to a good night’s sleep; invest in the primo quality bed, pillow and linen that you can afford and ensure that your blankets or doonas are of an appropriate weight for your body temperature. If you sleep with someone else, you might need to consider each having your own special blankets or doonas especially if you experience different (and incompatible) nighttime body temperatures.

We all need an organised system of healthy living. People, who lead a very good life, follow this system of “natural hygiene”. The mind and body gets self-regulated, self-repaired and self-regenerated. In opposite words, there are only three steps to be followed to keep our mind and body working. 1. The body and mind needs fuel to keep them employed constantly.Supply its continual needs. 2. Never poison the body and mind. 3. Supply the requisites of good health. 1. Supply its needs. Fresh and natural air, pure water and good food are the regular needs of the body. Do not deny its needs.

The heated debate, within diet circles, that began a few years past and continues today is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet. To the delight of the Atkins diet enthusiasts, new studies have advisable that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis than a higher carbohydrate low greasy diet. Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total regular energy expenditure (TDEE) is the whole energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.

Brian Fogarty You may be amazed to find down that you can be cool and comfortable in the summer heat Fortunately there are ways to alleviate the effects of the Summer heat. What follows is whatsoever information on Products to help keep you cool. Cooling Vests will keep you cool, but diametric vests are fit for different situations. 1. Evaporative Cooling Vests are best suited for use outdoors, and on days when humidity is not to high. These vests work on fast your body’s earthy evaporative cooling. The vests are wet in water. As the water evaporates your body temperature is reduced. These vests are relatively effective. They are cheaper than other vests. Prices start at active $30. On the downside they are not fit to being clapped out underneath opposite clothing. This will slow down the evaporative effects. Your clothes will be wet aft wearing these vests. Evaporative vests available at http://www.silvereagleoutfitters.com 2. Phase change vests these vests use packs that you freeze. The pack is full with a gel made of Hexadecane. The pack melts at 18 degrees. The high unfrozen point is precise effective at keeping your body temperature at a natural level. These vests are precise effective indoors and outdoors. They do not really on evaporation to keep you cool so are fine to wear under clothes. You will stay dry. The only problems with these vests is that they are expensive $180 plus. In addition to this you will need cardinal or three sets of packs to get you finished the day costing around $100 plus per set. Phasechange vests available at http://www.coolsport.net 3. own Ice Cooling System (PICS) are the most hard-hitting by far. They are also the most expensive active $1800. They work by pumping iced water around a vest using a miniscule pump. The pump is powered with rechargeable batteries. The water is cooled by ice packs. One of the advantages is that it uses regular ice in packs and as long as you can find a freezer or ice your in business. These vests will keep you cold in any conditions. They are even used by the military. They are suited mainly for employed enviroments in the heat. They require a type of back pack of tobe worn. This system weighs of approx 8lb. They are precise effective though at keeping you cold in the heat. (PICS) acquirable at http://www.technicalproductsinc.us/cool_system.html 4. Cooling bandanas and neck ties use highly absorptive polymers that are seamed inside neckties and bandanas. When soaked in water they absorb water and swell up. They are past worn and help a little to keep you cool. They use evaporative cooling. They can also be placed in the refrigerator before use for added cooling. These products available at http://www.imcoolnow.com 5. Lastly guys as uncomplicated as it may seem try to have plenty of cold water handy. If you drink water before you start to become dehydrated you feel much better. -- &copy 2004 by Brian Fogarty This article may be reprinted in newsletters and on websites, with resource box included. If using this article, please send a brief message to webmaster@keepingmecool.com Auto response: howtokeepcoolinsummer@freeautobot.com URL: http://www.keepingmecool.com/howtokeepcoolinsummer Author photo: http://www.keepingmecool.com/howtokeepcoolinsummer/how_to_keep_cool_i000000.jpg This article has been checked by SpamAssassin and is spam-safe About The Author

Michael Lee Being lonely is a normal part of our everyday lives. We get sad when we fail in our exams, when we're rejected by the person we love, or when someone precise close to us passes away. Depression, however, could be more deadly than just solid-coloured loneliness. It could render life-long consequences that could ruin your self-esteem, health, and well-being. Here are some superior tips to conquer the melancholy mood and get the most bliss down of your regular activities. 1) Get Enough floodlit and Sunshine. Lack of exposure to sunlight is responsible for the secretion of the hormone melatonin, which could trigger a dispirited mood and a stuporous condition. Melatonin is only produced in the dark. It lowers the body temperature and makes you feel sluggish. If you are always cooped up in your room (with the curtains closed), it would be difficult to restrain yourself from staying in bed. This is the reason why galore people are troubled from depression untold more often in winter than in the other seasons. It's because the nights are longer. If you can't afford to get whatsoever sunshine, you can always lighten up your room with brighter lights. Have lunch extrinsic the office. Take frequent walks instead of dynamic your car finished short distances. 2) Get Busy. Get Inspired. You'll be more likely to overcome any feeling of depression if you are too busy to notice it. liveborn a life full of glorious activities. Do the things you love. If you're a infinitesimal short on cash, you could engage in uncomplicated stuffs like taking a unhurried stroll in the park, playing sports, reading books, or engaging in some activity that you have passion for and would love to pursue. Set a goal - a meaningful purpose in life. No matter how difficult or hopeless life can be, remain firm and have an resolute belief that you are capable of doing anything you desire. With this sympathetic of positive attitude, you will attain a cheerful disposition to beat the blues. 3) Take a Break. I mean it. Listen to soothing music. Soak in a nice hot bath. Ask one of your close friends to massage you. Take a break from your stressful workload and spend the day retributory goofing around. In other words, have fun. 4) Eat Right and Stay Fit. Avoid foods with lots of sugar, caffeine, or alcohol. Sugar and caffeine may give you a short moment of energy; but they would later bring about anxiety , tension, and inner problems. Alcohol is a depressant. galore people would drink alcohol to "forget their problems." They're just aggravating their conditions in the process. Exercising regularly is a indispensable depression buster because it allows your body to produce more endorphins than usual. Endorphins are sometimes called "the happy chemicals" because of their stress-reducing and happiness-inducing properties. 5) Get a Social Life. No man is an island. Your circle of friends are there to give you moral support. Spending time and engaging in worthwhile activities with them could give you a very rewarding feeling. Nothing feels healthier than having group support. Never underestimate the power of touch. Doesn't it feel so good when someone pats you on the back and gives you words of encouragement during your most challenging times? Hug or embrace someone today. You'll never know when you have saved another life. Get intimate. Establish intimate ties with your family and friends. The love and care expressed by others could tremendously boost your immune system and fend off illnesses. Best of all, you'll liveborn a more fastened and happy life. About The Author

Ebe Heng People working the night shift poses a huge challenge for their sleeping system, because of the improper light exposure/ activity levels. The exposure to floodlit sets our body temperature rhythm and controls our melatonin levels. If you work a night shift, you're unexhausted active while your body thinks it's time to sleep.This put a strain on your unerect system, and it's also difficult on your emotional life as it limits your social activities with friends and family. And because of the lack of floodlit during work, galore night shift workers feels drowsy during work, whatsoever night shift workers even doze disconnected when driving domestic in their cars. Highlighted below are some recommendations for you to get quality sleep and feel less asleep during work. 1. Routine Maintaining a "regular sleping schedule during the weekends is important. By sleeping the same way during the weekend that you do during the weekdays, you ensure that your body temperature rhythm becomes adjusted to this setting, you'll get better sleep and higher energy levels in the long run. 2. Short nap Due the lack of sunlight in your schedule, your body will try to sleep longer than other people. But chances are you still want to interact with your love ones during the day, so if you still feel un-rested and drowsy aft your sleep, take a short 10-45 minute nap during the day. The brief period of stage 2 sleep will charge you physically -allowing you to stay much alert during the day. 3. Exercise before work Exercise will create a rise in your body temperature rhythm, this makes you more awakened and alert during work. As you experienced high temperature at work, you will get contrabass temperature after work, that will make you easier to fall asleep and sleep deeply. 4. Bright light during work Exposing yourself to higher intensity light while working the night shift,would let you becomes more vigorous as the floodlit raises your body temperature. As you feel more vigorous during your work, your would feel tired after work, thus allowing you to have superior sleep after work. Best way to combat fatigue at work is to have an artifical bright light generator (talk to your boss about it -it is good for productivity) that can generate 5000-10000 luxes of light. 5. Avoid that Morning Sun Try to avoid light when you leave work by wearing dark sunglasses, this will lower the chance that your body will get confused and think it's time to wake up. Also make doomed that you sleep in a stygian room after work, and that your sleep isn't discontinued by bright light. Bright morning floodlit is a starring cue for your body that it's rise and shine time and this will limit your sleep drastcially. 6. Do not sleep immediately Do not sleep for the archetypical 3 hours when you reach domestic (usually 6-7am in the morning) as it is discontinued by morning activity around the house. The first 3 hours of your sleep contains the largest portion of your deep sleep, so you shouldn't go to bed right after your work.But wait until everyone in your house leaves for work and the children have eaten breakfast and are in school -this way you can wind down abit after work and get to sleep. In conclusion, shift work will always be strenunous on the unerect system. However, by using the suggestions highlighted in this articles you should be able to increase the strength of your unerect system, get healthier quality sleep and enjoy a high level of energy. About The Author

Ebe Heng Too tired to go for meetings when you arrive in your destinations or worse -too drooping to enjoy your vacations? Jet lag is the effect of crossing cardinal or several time zones really quickly, usually by plane. So, if you travel alot for business or are planning a vacation,this information will be invaluable to you. Because to be able to get the most of yout trip, you need to have better sleep and an increased equal of energy. Jet lag happens because our body temperature rhythm doesn't adjust to a new time zone as quickly as we'd same it to. Whenever you travel East, you are forced to sleep when you are not sleepy. Whenever you travel West, you experience feelings of drowisness and tiredness earlier than everyone else. If you are planning for a long vacation and want to spend your time enjoying it as untold as possible instead of starving for sleep, or difficult to force sleep at night, take the following precautions to set your sleep clock up for the journey well in advance: 1. prissy Hydration When you fly in a plane for 8 hour, you would lose a lot of water. You may notice that your lips get really dry during a long flight. This is because there's zero humidity in the plane! And this means that water is literally evaporating down of you as if you were a puddle of cool aid on a hot summer day! Drink lots of water when you arrive at your spic-and-span destination and don't stop drinking throughout the day would immediately hydrate your body. And this would make adjusting to the spic-and-span time zone untold easier for you. It's also a good idea to keep a water bottle with you on the plane. The infinitesimal 100ml packages of water they give you on the plane don't hydrate you! 2. Set your schedule in advance The best strategy for going across single zones is to start changing your sleeping schedule single days in early to the trip. For instance, if you are travelling from Los Angeles to Hawaii, begin waking up and sleeping early gradually 3 to 4 days in advance, this will minimize the achromatic lag effect when you arrive at your destination. Adjust your meals and your floodlit exposure as if you were to be already there and following that schedule. 3. Shock your sleep system When you arrive your destination, immediately adapt your sleeping schedule to the local time zone. For instance, if you arrive at 3Pm and you're feeling drooping and drowsy, don't sleep! Wait it out and go to sleep at the time you normally would. This will put more pressure on your body temperature rhythm to adapt to the topical time. If you try to adjust gradually it will take longer and make your vacation time less enjoyable! Using these 3 simple methods should minimize the jet lag effects you experience, and allow you to get most down of your travelling! If you find that you're standing feeling very drooping and low on energy during your vacation, take a short 10-45 nap to recharge yourself. About The Author

Lori Stryker The largest organ of the human body is the skin. It protects our bodies from the environment, maintains body temperature, excretes waste matter, gives sensory information to the brain and regulates body moisture. We think about our skin more than some other part of our bodies, and we manifest that attention by investing our emotions and about 6 to 20 % of our disposable income into our skin (Lappe, 1996). It is worthwhile to consider, then, how cosmetic products affect our skin. In this article the psycho-social impact of cosmetics will be examined as well as why cosmetics are deemed necessary. The physiology of skin, how cosmetics affect skin function and the effects of synthetic and natural cosmetic ingredients on the skin will also be considered. The Psycho-Social Impact of Cosmetics Our society is preoccupied with the "culture of beauty" (Lappe, 1996) which includes the notion that our skin must always look young and appear free from blemish. Our mental well-being is often closely enmeshed with perceptions of how our skin appears to ourselves and others. We define our self-image to include the visible representation of our skin to others, so as a result, it has become the "primary canvas on which our social and personal identity is drawn" (Lappe, 1996). Cosmetic companies set aside concepts of natural beauty so that flaws such as life-sized pores, fine lines and wrinkles are brought to the fore, influencing our spending habits in pursuit of perfect skin. In the animal kingdom, most male species are endowed with prismatic physical attributes so that a little colourful, but wisely camouflaged female mate will be attracted to it. Humans do not have equivalent ornamentation, so women use cosmetics, specifically make-up, to decorate their faces to attract prospective mates. The Need for Cosmetics A cosmetic is any substance which, when applied, results in a temporary, superficial change (Anctzak, 2001). We use a incalculable of cosmetics on our skin, from moisturizers to lipstick. Make-up alters our visual appearance by enhancing our facial features finished the artistic application of colour. It can beautify the face and be used to express our sense of self to others. Make-up can hide blemishes, scars, under-eye circles or even down our skin tone. It can boost self-esteem, make us feel much attractive and increase our social acceptability in some ethnic situations. Using make-up can contribute to a groomed image, which positively influences our confidence, self-esteem, health and morale. Skin care cosmetics treat the surface layer of the skin by providing better protection against the environment than skin left-handed untreated. Creams treat the skin's surface by imparting moisture to the skin cells on the outermost layer of the skin. It also forms a cadaverous barrier which traps moisture underneath, thereby preventing the evaporation of water from the skin's surface. Creams also accelerate the hydration of skin cells on the external layer, giving the skin a temporarily smooth, plump appearance. Exfoliants improve the appearance of the skin by sloughing away tender skin, blackheads and some dead skin cells. Astringents improve skin tone and texture by swelling the pore walls so unimproved and debris do not collect within. Soaps loosen particles of unimproved and grime by dissolving the unclean residue left on the skin from natural skin oils, creams and make-up. The Physiology of the Skin and How Cosmetics Affect Skin Function Skin is made up of three important layers: the epidermis, the dermis and the hypodermis. The epidermis is the only layer we can see with our eyes and as we age, remarkable changes occur which are invisible from our view. For instance, the skin gradually thins over time, especially around the eyes. Some cosmeceuticals can minimally re-thicken the skin, but the process of thinning is inevitable. Elastin and collagen, located in the dermis keep the skin resilient and moist, but with ageing these fibres break down to create lines and wrinkles. Exposure to ultraviolet radiation accelerates this process, and since few cosmetics can actually reach the dermis, the idea that a cosmetic can backward this process is unfounded. The primo way to prevent fine lines and wrinkles is to limit our exposure to the sun and ultraviolet radiation. The skin is a highly complex, dynamic tissue system. One squared inch of the skin is unflustered of 19 cardinal cells, 625 sweat glands, 90 oil glands, 65 hair follicles, 19 000 sensory cells and 4 metres of blood vessels (Lappe, 1996). The outer layer of the epidermis is titled the cornified layer, and is ready-made of sheets of keratin, a protein, and squames, dead, flat skin cells. It is our barrier against dehydration from the environment. It receives its primary supply of moisture from the underlying tissue, since constant contact from the outside environment tends to dry out the skin's surface. When the skin is exposed to dry conditions, the cornified layer can become dry, brittle, firm and if untreated, it can crack and lead to infection. Creams create a waxy barrier to prevent dehydration and keep the skin moist and supple. Underneath the cornified layer lie six more layers of the epidermis responsible for cell generation. The life cycle of skin cells within this layer takes approximately 28 days, so it may take three to four weeks to observe any changes at the skin's surface from using a new cosmetic. The skin shallow is also domestic to millions of healthy micro-organisms which increase our immunity to pathogenic, or disease-causing bacteria. Thus, our desire to sterilize the skin also destroys beneficial bacteria, much as streptococcus mutans, and micrococcus luteus . Toners, for instance, are beneficial in keeping bacterial populations down, thus reducing acne flare-ups resulting from microbes which invade and proliferate in the pores. Overuse of anti-microbial agents can produce harmful results when too many advantageous bacteria are destroyed, allowing pathogenic bacteria to multiply unrestrained on the skin. The skin also produces healthful proteins, two of which are titled defensins and cathelicidins, which increase when the skin is damaged. Perspiration, necessary for the maintenance of inner body temperature, also excretes a antiseptic protein called dermicidin to combat bacteria producing body odour. Deodorants also assist in keeping the bacterial population down, thus tapering the odours produced as they feed on the inhospitable matter excreted by the sweat glands. Research has shown that people who wash excessively are more unerect to infection and eczema as a result of 'washing" away natural bacteria and germicides too frequently (Awake!, 2004). The Effect of Natural and unreal Cosmetic Ingredients on the Skin A natural substance is any plant or animal extract, rock or mineral which is obtained from the earth (Antczak, 2001). An stylized or synthetic substance is a substance which has been modified through chemical reactions in an industrial process (Antczak, 2001). We use a myriad of cosmetics on our skin, but before we use these beauty aids, cardinal essential questions should be asked:

• What is the composition of the cosmetic?
• Why is each ingredient used?
• Do the ingredients have positive or negative effects on the skin and body? (See glossary at www.organicmakeup.ca)

Many products claim to be harmless or even may appear to be safe, but beyond the short-term benefits of using the cosmetic, are there any long term effects from regular absorption of its use? Skin used to be considered an impervious barrier, but transdermal drugs have tested that the different is true; the skin allows galore substances to pass through its layers into the bloodstream. Several factors affect the rate with which the skin will absorb varied cosmetic ingredients. The condition of the skin, much as whether it is dry or damaged will increase absorption. Cuts, acne or abrasions also increase absorption. Other ways to absorb aesthetic ingredients is to inhale them, much as with hairspray or talcum powder, or through the mucous membranes. Moist substances are most readily attentive and powders are absorbed the least by the skin. Many products claim to address a skin issue, such as acne or dry skin, but contain ingredients which exacerbate these problems. For instance, acne treatments may contain comedogenic, or pore-clogging ingredients. Creams that are supposed to treat dry skin may actually strip the skin of its natural oils which are effective in preventing dryness. whatsoever contain chemicals which seep through the skin and dissolve skin oils and defat the skin (Lappe, 1996). A growing trend is chemical sensitivity, which can develop at any time, equal after long term use of the same product. The ingredients in many cosmetics cause 20% of the population (U.S. data, Erickson, 2002) to develop the symptoms of chemical sensitivity. Natural cosmetics emphasize more handed-down skin treatments with few of these harsh effects, acknowledging that short term beauty does not balance with daylong term hazards to health. The health of the skin is dependent on sound nutritional practices, healthy living and effective, safe protection on its surface. The nonsynthetic make-up co. can help you achieve healthy, radiant skin by offering a complete line of cosmetics and makeup composed of all natural ingredients, with no animal, synthetic or petroleum-based ingredients. Our products are ready-made fresh for you once we receive your order, and contain preservatives much as d-alpha tocopherol (vitamin E), ascorbic acid (vitamin C) and other plant oils with anti-microbial properties. We invite you to give our natural products a try. Our cosmetics and make-up are formulated on the basis of sound, technological principles and the physiology of the skin. Our products will convince you on their own merit, since they are natural, vegan, and an excellent alternative to conventional make-up and cosmetics. Please contact us at http://www.organicmakeup.ca for further information. References:

• Anctzak, Gina & Stephen, Dr., (2001). Cosmetics Unmasked, Harper Collin, London.
• Erickson, Kim, (2002). Drop stillborn Gorgeous, Contemporary Books, USA.
• Lappe, Marc Dr., (1996). The Body's Edge, Henry Holt & Co., New York.
• Purvis, Debbie, (1989). The Business of Beauty, Wall & Thompson, Toronto.
• Awake! Watchtower Bible and Tract Society of spic-and-span York, Canada, February 8 2004.

By Lori Stryker, B.Sc., B.H.Ec., B.Ed. http://www.organicmakeup.ca About The Author

Lori Stryker Sleep is a "natural, temporary loss of consciousness" (Robinson, 1941) necessary for our bodies to build up energy reserves and regenerate body cells and tissues. During sleep, the heart beats more slowly, snoring becomes slower, growth hormones peak, muscles relax and body temperature lowers. Newborn infants sleep almost continuously, gradually decreasing their need for sleep. In early childhood, 12 to 13 hours of sleep are generally necessary and this amount decreases to approximately 8 hours in adulthood. aft the age of 50, sleep is often characterized by frequent night time wakenings, shorter dream lengths and little overall sleep (Bricklen, 1990). Many consider sleep to be of low priority among the galore daily activities busy in. It is estimated that the world's population is depriving itself of one little hour of sleep per night than is needed (Awake!, 2004). Despite this view of night-time rest, sleep is a necessary, worldly-wise process regulated by the brain. Operating as a 24- hour clock, chemical substances, much as melanin, are released in the body to trigger sleepiness. There are two important stages of sleep classified according to eye movement. The first is REM or fast eye movement which is a shallow, dream-filled sleep. There are cardinal sub-stages within REM sleep. The first sub-stage lasts 30 seconds to 7 minutes, and during this time the muscles relax while the brain produces irregular wave activity. The second sub-stage lasts 20 percent of the night and brain waves become larger as the body is asleep. The close sub-stage is titled delta sleep, where growth hormones peak, and cell and tissue repair take place. Without delta sleep, which accounts for fractional of a night's sleep, one will feel tired the next day. Every 90 minutes the brain enters the dream sub-stage, where brain wave activity is related in pattern to being awake, but muscles are not able to move as when awake. This stage lengthens each continual cycle during the night, and is crucial to protective mental health and long term memory, since the brain sorts through brief term memory and 'deletes' unimportant data. The ordinal major stage of sleep is non-REM, or non rapid eye movement, where blood pressure drops and heart rate slows as the person enters a deep sleep. Short term sleep deprivation causes infinitesimal physical harm, since the body compensates for the lack of sleep by increasing its adrenaline levels during the day. The body also attempts to get much sleep at a later time. A temporary shift in attitude may occur, such as feelings of pessimism or negativity (Bricklin, 1990). Sleep deprivation, even short term, can be mordacious if driving a car, or operative machinery. Sleep deprivation is thought to be the cause of fractional of all traffic fatalities on U.S. highways, and being awake 17 to 19 hours can cause the unvarying limited reaction and ability as having a 0.05 percent blood alcohol limit (Awake! 2004). It is also involved in many workplace accidents. Chronic sleep deprivation, which is caused by long shortages of sleep, can lead to paranoia or hallucinations. This is also termed 'sleep debt', and is characterized by irregular sleep patterns that do not allow the body to enter delta sleep. This can bring on a short attention span, memory and vocabulary loss as well as opposite symptoms. Among women aged 25-50 who tend to be "perfectionists", galore tend to suffer from shallow sleep as the wake centre of the brain remains nimble when it should be relatively inactive. Other complications from sleep deprivation include obesity, immature aging, fatigue, degenerative memory loss and increased risk for diabetes, infection, cardiovascular disease and gastrointestinal disease. It is important, therefore, to obtain an adequate amount of sleep each night, since sleep also helps the body metabolize free radicals, which are thought to accelerate old and cancerous growths. Obtaining a good night's rest can be achieved. The following are suggestions to help towards the goal of night-time rest:

• Avoid stimulants like caffeinated drinks before bed.
• Avoid eating a disturbing meal at night. A floodlit snack might help if hunger causes you to wake up at night.
• Create a pleasant, warm (body temperature drops when sleepy), noise-free bedroom with a comfortable mattress and pillow.
• Avoid exercise before bed, however, regular exercise during the day aids sleep.
• Avoid activities that increase anxiety, such as considering financial matters or discussing grave problems before bed.
• If possible, a quick daytime nap lasting 20 to 30 minutes can impart positive physical benefits. long naps impair sleep at night and may cause insomnia.
• If experiencing insomnia, try getting up and engaging in another activity for a brief time and then attempt sleep again.
• A warm glass of milk contains tryptophan, a natural substance thought to aid sleep.
• Keep the bedroom dark, since the area of the brain which controls the sleep cycle is intimate to the optic nerves and thus sensitive to floodlit (feeling awake) and dark (feeling sleepy).
• Quit smoking, which increases blood pressure, heart rate and brain wave activity.

How can you know if you are a healthy sleeper?

• Sleep comes easily at night.
• You rarely wake up during the night and can fall back asleep with ease.
• You wake at the unvarying time each morning without an alarm.
• You feel watchful during the day and do not feel the need to nap.

Getting a good night's rest refreshes the body, mind and attitude. It is as vital to our health as good food and exercise. The phrase "beauty rest" is more than a quaint idea, it is a fundamental task in the quest for external and inner beauty. References:

• Bricklin, Mark, (1990). The Natural healthful and Nutritional Annual, Ed., Rodale Press, Pennsylvania.
• Robinson, Victor M.D., (1941). The Modern domestic Physician, Ed., Musson Books, Toronto.
• Tleac, Deborah, (2000). ordinary Health Tips, Ed., Rodale Press, Pennsylvania.
• Awake! Watchtower Bible and Tract Society of New York, Canada, March 22 2003.
• Awake! Watchtower Bible and Tract Society of spic-and-span York, Canada, February 8 2004.

By Lori Stryker, B.Sc., B.H.Ec., B.Ed. http://www.organicmakeup.ca About The Author