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Woman spreading cheese on bread

Signs and Symptoms Of Wheat Allergies

There is an old saying, “He who will have a cake out of the wheat must tarry the grinding.” A truer proverb may never have been said, but what of those who must have the wheat out of the cake?

To say wheat allergies are no fun may be an understatement. Wheat is a main ingredient in some of the most beloved foods in America including donuts, cookies, cakes, muffins, crackers, waffles and pretzels, hot dogs, and ice cream. That sure limits the menu at baseball games. I guess this is what was meant by “tarrying the grinding.” Here are some of the things that can help to recognize, diagnose, and treat this troubling condition.

Symptoms of A Wheat Allergy
A wheat allergy is the result of a response that causes the immune system to attack wheat proteins because it falsely recognizes them as harmful substances. Symptoms include nasal congestion, eczema, hives, asthma, swelling of the mouth or throat, watery, itchy eyes, diarrhea, vomiting and bloating of the stomach. Anaphylaxis also may occur causing tightness of the throat, chest pain and difficulty breathing, a weak pulse, bluish flesh, and a possibly fatal drop in blood pressure. Although some adults have wheat allergies, they are more common in children and are usually resolved by the age of 5.

Diagnosis
There are various tests to diagnose wheat allergy. In many cases, patients are asked to keep a diary of the foods they eat, noting the symptoms. Those experiencing symptoms of wheat allergies will be asked to eliminate wheat and wheat products from their diet, then slowly reintroduce them at intervals. This, along with the food diary, will help to pinpoint the problem-causing foods, which can then be replaced.

Another way of revealing a wheat allergy is food challenge testing, which usually takes place at a hospital or clinic. The patient ingests capsules containing suspected allergens. The doses are gradually increased while symptoms are monitored to determine whether an allergic reaction takes place.

The skin prick test consists of diluted food drops placed on an individual’s back or arm. If itching or redness occurs, the test is considered positive. Blood tests can also be used to detect antibodies indicating food allergies.

Treatment
Although the recent amount of attention to gluten sensitivity has increased the emergence of wheat-free products, wheat proteins may still be difficult to avoid. Antihistimines can eliminate or lower allergy symptoms by lowering the immune system and should be taken after being exposed to wheat. This medication should be used only under professional guidance.

Adrenaline, or epinephrine is often used in an anaphylactic emergency. Patients who are at high risk of anaphylaxis are instructed to have two injectable doses of the treatment on hand. Auto-injector pens open airways, helping the patient to breathe more easily and restoring low blood pressure.

Risk Factors
If there is hay fever, asthma and allergy in the family history, the risk of developing a wheat allergy increases. Young children and infants are more likely targets because their digestive and immune systems are not fully developed. Exercise has been known to trigger responses to wheat product and may lead to anaphylaxis.

If you have, or have had wheat allergies, we would love to hear how you “tarry the grinding.” Let us know how you deal with them. We’d love to hear it.

Woman with the flu

Prepping For Cold and Flu Season

During her highly anticipated Diamond Tour, Rihanna contracted laryngitis and a cold after a Buffalo, New York appearance and was forced to cancel her upcoming shows. And little wonder! How can a girl from the tropical Barbados possibly be prepared for the unforgiving climate of Buffalo, New York?

And, while most people would agree that colds are inconvenient, uncomfortable, and unnerving when Rihanna contracts laryngitis, it is nothing short of a national disaster; after all, what is Rhi-Rhi without her voice? Not to mention all these gorgeous outfits hanging unworn in the closet. How sad! If only Rhi-Rhi had been prepped for cold and flu season!

Now, maybe your cold or flu is not likely to garner the attention on social media, but it is still distressing and does not come without costs. Here are some things you can do to avoid getting sick this year.

Load Up the Medicine Cabinet
The next time you’re at the market make sure to add a few extra items to your list. You’ll want to stock up on decongestants, cough medicines, antihistamines, pain relief meds, and vitamins. You may not need them now, but better safe than sorry.

Make Sure you Have the Right Equipment
Besides medicine, it’s always a food idea to have a thermometer with fresh batteries, a humidifier, hand sanitizer, tissues, and anti bacterial soap. Remember, you won’t feel like going out and getting them when your sick.

Bring On the Chicken Soup
Make sure your kitchen is ready to handle your cold. Make sure you have lots of fluids, including water and herbal tea, and Vitamin C loaded fruit juices. Also, be prepared with heat and serve comfort foods that can soothe sore throats and keep away chills.

Get a Flu Shot
Flus are extremely contagious and, unlike colds, can spread a day before its symptoms how up. The flu vaccine is the best way to protect yourself from the common flu strains and is updated each year according to predictions about the coming season.

Wash Your Hands Properly
Begin with anti-bacterial soap and warm water. Spend about 20 seconds lathering up, concentration on jewelry and fingernails. To track the time, you can sing “Happy Birthday” twice, but, be warned, the woman next to you may turn around and say,”How did you know?” Rinse and dry hands and use a disposable towel when touching the faucet.

Keep Household Surfaces Clean
Yes, even your house is not a safe haven. Cold and flu viruses can thrive on surfaces outside the body form between a few seconds to a few days. Clean surfaces with products containing alcohol, sodium hypochlorite, hydrogen peroxide, citric acid or bleach. There should be an EPA number on the label informing you whether or not the products meets the guidelines for disinfectants.

Have you done enough this season to fight off the cold and flu? What do you think? Did you get your flu shot this year? Let us know and tell us what you do to keep the germs away. Inquiring minds want to know.

Woman with strawberries in the grass

Avoid Dehydration With These Foods

Italian Tenor Enrico Caruso once said,” Watermelon- It’s a good fruit. You eat, you drink, you wash your face.” Any of us that has stuck his or her face into a huge hunk of watermelon will realize the truth of this statement. Indeed, watermelon is a very versatile fruit and, while it is up for debate how well watermelon functions as a facial wash, it definitely provides quenches our thirst and satiates our hunger at the same time.

The importance of hydration is undeniable. Water keeps our bodies functioning properly, and aids in digestion, elimination and physical performance and we are often reminded of the daily goal of eight glasses a day. But while drinking water is not without its benefits, eating it may be even better. Says Dr. Howard Murad, associate clinic professor of medicine at the University of California, “There’s nothing wrong with drinking water, but if we don’t improve the capacity to get it into our cells and keep it there, it goes straight down the toilet without doing us any good.” He argues that the water you eat is different because it is attached to other molecules which help it to enter cells more easily and stay there for a long enough amount of time to be of use. So, what foods can we eat and drink?

Woman with watermelon

1.Watermelon
Caruso didn’t pick this one for no good reason. Although watermelon contains 92% water, it’s the salt, magnesium, and calcium content of this fruit that make it perfect for rehydrating. It’s also a great source of vitamins A and C.

2.Celery
Not just for dipping! Celery sticks are comprised of about 95% water and are high in fiber, vitamin K and potassium. Says Dr. Rachel Berman, registered dietitian, “they’re no packed with nutrients, but that’s also because they’re not calorie dense.” So, you can keep your mouth busy all day for a low calorie fix!

3. Strawberries
Always a beautiful addition to a salad or dessert, strawberries are the wateriest of all berries weighing in at a whopping 92% water and are also packed with Vitamin C and water.

4. Cucumbers
Fans of the movie “Spinal Tap” will remember this vegetable as responsible for setting off the metal detector at an airport when bassist, Derek Smalls, stuffed a foil wrapped one in his pants. Indeed, cucumbers have a plethora of uses. But whether, you eat them, use them on your skin, or shove them down your trousers, they are made up of 96% water, have no cholesterol or fat and are high in iron, vitamin K and vitamin B6.

Woman with spinach
5. Lettuce

Although ice berg lettuce claims a 96% water content, it is not the nutritional champ of the green and leafy veggies. Spinach, butter head and romaine lettuces are a little more heavy weight when it comes to packing a nutritional punch.

In closing, according to Berman, eight glasses is only part of the picture, She recommends 11 cups for women and 15 for men, but, keep in mind, 20% of that should come from food. So start eating your water and let us know how you get your daily water allowance every day. We love to get your input!

Woman working out while looking at wrist watch

Tips For Meeting Your Body Goals

If you are a follower of the latest celebrity news, you’ll have seen a lot of pretty incredible body transformations. You’ve probably seen Jennifer Hudson shrink a few sizes and Al Roker lose a good percentage of himself. You’ve seen Oprah go down, then up, then down, and Jessica Simpson go from a Renaissance painter’s dream to a biker’s fantasy. You bore witness to Cristina Aguilera’s triumphant return to hot pants. And of course, you’ve seen the “Revenge Body” of Khloe Khardashian whose astonishing slim down left her sisters wondering who was really ‘ the fairest one of all.’

Okay, so these are celebrities, and they do have access to personal trainers, dietitians, and Photoshop, but hey, you don’t get results without hard work and commitment. If they can achieve their body goals, so can you, and here are some pretty good tips on how you can do it.

1. Muscle Up
There are more ways to build muscle than weight-lifting. Resistance training can sculpt your body with lean muscle using your own body weight, resistance bands, and medicine balls. Begin with resistance training three times a week and try downing a protein shake or hard boiled egg within 45 minutes after your workout. Protein will help to keep the muscle on. Boot camp classes offer a variety of exercises and tools to help members reshape their bodies into lean muscle.

2. Stick to The Plan
Having a plan could make all the difference in actually achieving your goal. No one gets anywhere without a solid blueprint of how to get there. Arrange meetings with your friends for workout sessions or pencil visits to the gym on your daily planner. You’ll be more likely to commit if you have a realistic arrangement that will fit into your lifestyle.

3. Consider the Benefits
Of course losing weight and looking good are always motivating factors in pursuing a healthier lifestyle; however, it is also a good idea to think about other perks, such as increased flexibility and coordination, better health and a higher level of fitness. The more reasons you have to exercise, the more likely you are to stick to your plan.

4. Hydrate
A good workout equals a good sweat, and while a good sweat is a great accomplishment, it can also be responsible for the loss of fluids, nutrients, and minerals. Coconut water mixed with regular water is a great way to replace lost electrolytes and keep the body hydrated. A good way to determine the amount of water you should be getting daily is to take for weight and divide it in half. The number you get will be the number of ounces of water you should be getting every day.

5. Be Prepared When Cravings Hit
Cravings can be caused by thirst, exhaustion or lack of nutrients. Try to get a nap or drink some water rather than reaching for a bag of chips. Recognize that cravings may really be symptoms of something other than lack of food.

6. Pick Something You Enjoy Doing
Nothing is surer to dissuade you from sticking to your fitness goals than a boring exercise routine. If you like dancing, Zumba is a great way to get that calorie burn. If you love the outdoors, consider running or hiking. Sports and swimming are also valid options.

If you’ve got any tips for sticking to exercise goals, let us know how you did it, We welcome comments and suggestions.

Group of people working out in gym

Exercise Can Make You Happy

If you have ever watched “Legally Blonde,” you will definitely appreciate the wisdom of Elle Woods. You may remember this little gem from the trial scene, “I just don’t think Brooke could have done this. Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands. They just don’t!” Can’t doubt the wisdom of that.

Anyway, if you need another reason to exercise, keeping happy is a proven result and, if the life of your significant other is at risk, maybe you should seriously consider starting an exercise routine. And, if you need more convincing, here are some ways exercise really does keep you happy.

1. Happy Chemicals
Never doubt a character played by Reese Witherspoon! Dopamine is the neurotransmitter in your brain responsible for feelings of pleasure. Studies show that as we age, our stores of dopamine decrease and, as a result, we tend to seek out dopamine releasing experiences. And what’s the best way to do that? Exercise. Dance, run, whatever it is that gets your dopamine buzz going, get moving!

2. It Relieves Stress
Regular exercise actually subjects your body to low level stress by increasing your heart rate setting off a series of hormonal changes. In response, your body becomes more adept at handling stress in general, leading to better mental and physical health and quality of life.

3. It Give You Energy
Of course there are days when working out seems like the least appealing option in the world, However, if you are a regular exerciser, you will attest to the fact that you will feel better after some invigorating physical activity. Try and make that extra effort to get yourself moving by focusing on how the results.

4. It Gives Your Confidence A Boost
Let’s face it; looking great equals feeling great and feeling great equals looking great. If you don’t like how you look, it can effect your career, your relationships and you self esteem. Transforming your body through exercise makes you feel more powerful and look beautiful; not only will you lose weight, but your posture will improve and your skin will glow.

5. It Helps Fight Insomnia
Sleeping pills have their benefits, but they can lose effectiveness over time and can hamper your a.m. activity. Exercise can help relieve insomnia and provide relief for people with sleeping disorders, while giving you the energy boost to leave your bed in the morning.

6. It Reduces Anxiety
Studies show that exercises offers relief from anxiety similar to the effects of therapy and meditation. Maybe old Elle was on to something!

We would love to hear your comments on how happy exercise has made you. Feel free to weigh in (pun intended).

Woman sleeping

Risks Associated With Sleep Deprivation

If you are, or were, an avid watcher of the sitcom Seinfeld, you may recall an episode in which Jerry is tortured by the neon light from a chicken restaurant which shines into his apartment and disturbs his sleep. You may recall him sliding into his own apartment after a night spent at Kramer’s and announcing,”I’m on no sleep! No sleep!” He then proceeds to go into a mini-tirade about how everything is “creaking and cracking in there” and the red light is, “burning his brain.” He finishes when Elaine comments that he seems stressed by replying, “Oh, I’m stressed.”

We hear you, Jerry, sleep deprivation is no fun for any of us, and it can be dangerous and affect your mood, judgment, and health. If you’re pushing it to the limit when it comes to catching zz’s, here are risks that you may be exposing yourself to.

Short Term Affects Of Sleep Deprivation

  • Poor performance and decreased alertness. Every little bit matters, Studies show that reducing sleep by as little as 90 minutes per night can cause a loss of alertness of up to 32 percent.
  • Memory and cognitive impairment. Feeling out of it? Lack of sleep can lower the ability to process information and to think.
  • Relationship stress. One partner’s sleep problems often become the other partner’s sleep problems. Sleep disruption can lead to fights, irritability, and sometimes, separate bedrooms.
  • Lower quality of life. If you have trouble staying alert, you may find it difficult to enjoy movies, sports games and watching tv.
  • Job related injury. Sleepiness can double your risk of injuring yourself on the job, sometimes leading to more long-term consequences.
  • Injury while driving. According to the National Highway Safety Traffic Administration, driving while drowsy has been the cause for at least 100,000 automobile crashes, 71,000 injuries and 1,550 fatalities per year.

Long Term Effects
The short-term effects of sleeplessness can usually be reversed after treatment, however, there are some longer lasting effects which may be more difficult to deal with. These include psychiatric problems, stroke, obesity, ADD, high blood pressure, heart attack, stroke, and obesity. Studies show the risk of mortality is higher for those who sleep less than 6-7 hours per night with one study finding that insomnia is a greater health risk than smoking. Lack of sleep is also an accurate predictor of institutionalization during old age, and triples the rate of mortality in elderly men.

Sleep Disorders
It is worthwhile to note that much of sleep deprivation is due to sleep disorders. According to the American Sleep Disorders Association, there are over 85 sleep disorder which affect more than 70 million of Americans with only 10% of them recognized by primary care physicians. Chronic snoring can often be a sign of sleep apnea, as well as heart and brain related diseases. Patients with sleep apnea have a 15 time greater risk of automobile accidents than those without the condition and have been known to be on a par with drunk drivers in terms of driving ability.

If you feel you suffer from a lack of sleep, we especially value your comments. Increased awareness is crucial to avoiding unnecessary suffering. If you feel you may have a sleep disorder, we urge you to contact a physician. Know that there is a wide range of treatments available.

Portrait of woman

Keeping Your Eyes Healthy

We owe so much to the eyes; they are our vision, our mirror to the soul, the place we apply some of our best makeup, and the inspiration for some of the best songs ever. After all, if not for eyes, would Van Morrison ever had written “Brown Eyed Girl?’ Would Kim Carnes ever have sung about Betty Davis’ peepers? Would Billy Idol have crooned over, “Eyes Without A Face?” And, perhaps most distressing to consider, wherever would we be if Survivor had never written, “Eye of the Tiger?”

Because our eyes are so inspirational and so useful at the same time, many of us would agree that we need to take special care in maintaining them. Let’s look at some of the ways in which we can keep out eyes healthy.

1. Foods For Healthy Vision
Maybe we should call this section ‘see food.’ (joke) When it comes to protecting the eyes, nutrients like lutein, zinc, Vitamins C and e and omega-3 fatty acids are at the top of the list for avoiding vision problems related to age, such as cataracts and macular degeneration. Next time you’re at the supermarket, load up on oily fish, like salmon and tuna, meatless proteins like nuts, beans,and eggs, citrus fruits, oysters, pork and leafy greens.

2. No Smoking
Smoking increases your risk of developing cataracts, macular degeneration, and damage to the optic nerve. Don’t quit trying to quit. The more attempts you make, the higher your likelihood of success.

3. Sunglasses
Keep rocking’ those shades. They look great and they block UV rays which can make you a candidate for cataracts and macular degeneration. Look for a pair that blocks 99-100 percent of UVA and UVB rays. Wraparounds (favored by Jon Bon Jovi, circa 1990) will also shade your peripheral vision and polarized lenses reduce sun glare when driving.

4. Turn Off The Computer
While the Siren’s call of social media may be hard to resist, staring at computer screens for extended amounts of time can cause blurry vision, trouble focusing, eyestrain, headaches, dry eyes and neck, shoulder and back pain. If you wear glasses or protective lenses, make sure your prescription is not out of date and effective for computer use. You may need a special prescription to help with glare, eye strain and contrast.
For the least amount of eye discomfort, make sure your computer is positioned so that the top of your monitor is at level with your eyes, allowing your to look slightly down at the screen. Avoid glare on your screen from windows and lights and invest in an anti-glare screen if needed.

5. Visit The Eye Doctor
When it comes to eye care, this is the man. Eye exams can provide early detection of eye diseases like glaucoma, which has no symptoms. Vision tests can also test for nearsightedness and farsightedness, astigmatism and age-related vision changes, or presbyopia. Make sure to talk about medical history and mention anything you think may be worrying or relevant.

Woman running outdoors during fall season

Reboot Your Workout For Fall

You put on the TV and some see a lady talking about avoiding excess calories this holiday season. She tells you caramel apples have about 500 calories and you’re better off with apple slices and low-fat caramel dip. She says eggnog is 340 calories and cocoa is 190 calories without the whipped cream. She suggests you stick with green tea which is calorie free and rich with antioxidants. She tells you to chew sugarless gum instead of Halloween candy. She tells you to serve yourself only a sliver of pie with light whipped topping and, oh, skip the crust. “Skip the fun,” you think turning off the TV.

Fall is the season of feasting! You don’t have to deny yourself. Eat that extra helping, bring on the whipped cream, you can work it off!

1. Enjoy The Cooler Weather
Todd Durkin, MS, fitness coach, says, “Walking, hiking, and cycling are awesome in fall. ” Take in the fall foliage with some biking or walking. If you live in a place that gets an early snowfall, you can cross-country ski or snowshoe. Take advantage of the empty beaches with some volleyball or frisbee. Kayaking and canoeing are great options if you are near a lake.

2. Catch Up On Your Favorite Shows
If you’re thinking about binge watching several seasons of “Orange Is The New Black” this fall, you may want to incorporate some exercise. Try running or walking in place as you watch, do some lunges or dips off the couch, or lift some weights. Use commercial breaks to do push ups or sit ups.

3. Find Opportunities To Exercise
Park your car a little further from your destination, take the stairs, walk on your lunch break. Go for walking meetings, It will help get your thoughts in order and come up with new ideas. Try downloading some new music on your iPod and walk while you listen.

4. Obey The Thirty Day Rule
Justin Price, owner of a coaching and personal training facility in San Diego, says ,”It takes about four weeks for the body to adapt to lifestyle changes. That’s why people who give up on their fitness programs tend to do so within the first thirty days.” He suggests sticking with a program for a month so you have time to develop behavior patterns that help you adapt.

5. The Three C’s
Chris Freytag, fitness instructor for “Prevention Magazine” believes that the keys to a successful exercise program are a convenience, commitment, and consistency. She believes we must commit ourselves to an exercise schedule, make workouts convenient by choosing a gym near you or exercising at home and be consistent with your routines. She says, “I’d rather see a brand-new client work out for ten minutes a day rather than one hour every month.

6. Don’t Let Early Darkness Stop You
If you want to exercise outdoors in the early morning or evening, don’t let the shorter days get you down. Just take extra precaution by wearing reflective clothing and carrying a flashlight.
Good luck and prepare to chow down!

Woman meditating in the forest

Planning Your Daily Meditation

Katy Perry says she starts her day with Transcendental Meditation. Madonna can be seen with her foot behind her head practicing meditative yoga. Lena Dunham claims that all Type A women, she included, could benefit from meditation. Clint Eastwood says he’s been using Transcendental Meditation for almost 40 years. Talk show gurus Ellen DeGeneres and the great Oprah Winfrey both swear by meditation and, if that isn’t reason enough to start practicing your daily mantras, the lovely Nicole Kidman uses the meditation app on her phone that shows her a map of all the people who are meditating at the same time.

Meditation is a practice which involves self-regulation of the mind. It is used to ease high blood pressure and to combat depression and anxiety. It is known to improve the quality of life and health and help you make better choices. Here are some ways to work meditation into your day.

1. Find A Place Where You Can Meditate Regularly
Find a quiet spot and place a chair or meditation cushion there. Create a peaceful atmosphere that recalls the sacred purpose of meditation. You may choose to make an altar with flowers or sacred images.

2. Pick A Regular Time To Practice
If you love mornings, you might consider meditation before breakfast, schedule permitting. If you prefer evenings or have more time at night, try to meditate then. Start by sitting ten to twenty minutes a day and gradually increase the length of time and the number of sittings.

3. Pick A Posture
You want to be able to sit erectly without stiffness. Plant your body firmly and let your hands rest. Your eyes should be gently closed and your heart rate should be slow. Feel your body consciously releasing tension and let go of your thoughts.

4. Concentrate On Your Breathing
Take a few breaths to try and find the place from where you breath most easily. Feel the sensations of your breathing like the movement of your chest and belly. Relax with each breath, feeling the air entering and exiting your nose and throat.

5. Allow Your Mind To Wander
Your mind may slip away for a while. Allow yourself to return to the next breath and think about where you have been. You may want to use a word to name to yourself where you have been, such as “wandering” or “thinking” and say it to yourself silently. When you become more accustomed to meditation, you may be able to train your brain to return to the place it has been, but until that is possible, just use the word of acknowledgment and return on the next breath.

6. Sit, Letting Your Breath Change Rhythm
Relax into the rhythm of your breath allowing it to change from short to long, fast to slow, easy to rough. Concentrate gently.

As you progress, you should notice it will be easier to center and calm yourself. Meditation is a journey that needs to be ridden out, with some days more peaceful than others. If you stick with it, you will find that concentration on breathing helps to calm your mind and body.

Woman sleeping

Maintaining A Healthy Sleep Routine

If you’re not overly motivated, a good night’s sleep may be your greatest accomplishment. After all, it is no small feat. From the various available products to the barrage of commercials and helpful apps and websites devoted to the subject, it is obvious that not everyone is capable of peaceful somnolence. So, if you’re one of the lucky ones who has just engaged in 8 or 9 hours of uninterrupted rest, pat yourself on the back! You are quite the achiever!

What You Accomplish During Sleep
The list of things your body does during sleep is quite lovely. During Stages 3 and 4 of sleep, our muscles relax and our blood pressure drops. There is an increase of blood supply to the muscles, repair, and growth of tissue takes place, the body experiences a restoration of energy, and the growth hormone is released. Sleep gives our brains and bodies energy and helps us to perform our daily activities. Plus, you have some really cool dreams!

Sleep Hygiene And Becoming A Successful Sleeper
Sleep hygiene is the term used to describe your habits associated with sleep. To maintain good sleep hygiene, you should:

  1. Keep your sleep schedule consistent. Try to set your body clock to waking up and going to sleep at the same time every day, even on your days off.
  2. Establish a bedtime ritual that helps you relax. Avoid bright lights excitement, sound, and stress. Reading can be incredibly sleep-inducing.
  3. If you are among the sleep deprived, try and curb your desire to nap. It may help get through the day, but it is equally as likely to make you less sleepy at night.
  4. Exercise every day, but not when you should be sleeping. Exercising lowers blood pressure and stress and makes sleep easier.
  5. Keep your sleeping environment comfortable, The optimum temperature for a good sleep is between 60 and 67 degrees. Make sure your room is dark. Blackout curtains can be very effective and very cool. The atmosphere should be free from disruption, If your spouse is snoring, gently push them off the bed. (only kidding)
  6. Make sure your mattress is comfortable. If it’s over 8, it’s time to replace. Consider throwing some nice fluffy pillows on your bed, make sure to avoid allergens, and don’t leave your heels where you might trip over them.
  7. The right amount of light is important in maintaining circadian rhythms. Get some sunlight in the morning and avoid it in the evening.
  8. No alcohol, spicy foods, and coffee before sleeping. If your feel hunger may keep you awake, you can allow yourself a nice light snack 45 minutes before turning in.
  9. Keep any stressful work-related devices and thoughts separate from your sleep routine. Light from electronic devices can stimulate the brain and keep you awake.
  10. If you are having a hard time slipping into a dream state, go into another room and engage in a relaxing activity until you feel tired.

And, to think, your mother told you-you would never accomplish anything!