Easy Ways to Sleep Better Tonight

The average person spends more than one third of his/her life asleep. But don’t be fooled — just because the body is sleeping doesn’t mean it’s slacking off. During sleep, the body repairs itself so that when the alarm clock goes off, our bodies are renewed and refreshed. Tossing and turning all night can affect judgment, productivity, and the ability to retain information the next day. Over time, it can contribute to obesity, diabetes, and — of course — a chronic bad attitude. (Did someone wake up on the wrong side of the bed this morning?) So whether or not you're a morning person, check out our list on how to sleep better tonight — and thank us in the morning.

Disclaimer: While factors like stress or big life changes can bring on a few sleepless nights, prolonged trouble sleeping could be a sign of another issue like depression or a sleep disorder like sleep apnea. If these are worries, schedule a doctor’s visit to get things checked out. A medical professional might suggest a hormone test or another kind of evaluation to make sure everything’s okay.

1. Establish a bedtime routine. This lets the body know it’s time to unwind from the day’s stress and chill. Figure out a schedule and stick to it every night of the week — even weekends!

2. Journal. Thinking about or doing stressful activities can cause the body to release stress hormones, leading to alertness. But writing out stressful thoughts in a journal can help us avoid restlessness once we hit the sheets. Studies suggest certain types of journaling allow us to focus on the positive instead of the negative aspects of our day .

3. Munch on magnesium. Research suggests magnesium plays a key role in our ability to sleep through the night . Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and swiss chard . Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.

4. Try a cup of chamomile tea. This herbal drink can reduce anxiety that might make it more difficult to fall asleep. for more information(http://sett.com/aboutwomenhealthedu/venus-factor-10-tips-on-how-to-resist-pessimism)

5. Exercise regularly. Studies suggest some aerobic exercise can reduce anxiety and improve quality of sleep in people who suffer from insomnia.

The Ultimate Guide to Running Lingo

Want to walk the walk—or in this case, run the run? Then it’s time to learn how to talk the talk! Everyone knows runners are all a liiittle bit crazy, so it’s no surprise they have a language all their own. Think of this guide to runner’s slang as the helpful subtitles to “Sh!t Runners Say.” C’mon, it was only a matter of time before runners got in on the fun too.

Form: No one wants to be “that awkward runner,” which is why nailing proper form or running technique is key when lacing up. Try to keep the upper body tall yet relaxed and swing the arms forward and back at low 90-degree angles.

Foot Strike: There’s a right way and a wrong way to make every step count. A runner should strike the ground with their mid-foot, not the tippy-toes or heels. Try using light steps that land right under the hip for lower impact—aka fewer injuries!  for more info ..(http://veechi.org/Healthy/visual-impact-muscle-building-review-rusty-moore-a-scam/#discuss)

Pace: When runners talk about running “an 8-minute pace,” they are referring to the amount of time it takes to clock one mile. They also tend to express pace based on the type of run: “long run pace,” “marathon pace,” “5K pace,” etc. Calculate these adjustments with this nifty training tool!