Sunday, August 30, 2009
9 Reasons You Are NOT Building Muscle - Bodybuilding Errors
9 Reasons You Are NOT Building Muscle - Bodybuilding Errors
Building muscle is not easy. If it was, everyone would be walking around muscle-bound. The task of adding muscle to your frame requires work, and many times factoring in meticulous details
If you've been pounding the iron every day, doing set after set and repetition after repetition and are showing absolutely zero results, you are probably making some costly mistakes just like many other bodybuilders.
This article is to identify and tackle each bodybuilding error to ensure you are building muscle. When you eliminate the obstacles, you start making progress.
If you are ready to start making muscle gains, then read on...
Bodybuilding Error #1: No Starting Point
Many bodybuilders fail to show any progress when embarking on a new weight-training program because they have absolutely no idea of where to start. Before beginning a training program you need to first assess your physique. What are your strengths and what are your weaknesses? Which body parts need to be brought up to speed or balanced out?
Bodybuilding Error #2: Tackle Plateaus Immediately Often time's, bodybuilders have a small growth spurt and then it stalls dead in its tracks. When this occurs they have no idea how to continue to produce gains. Hitting a plateau is not a detriment; it's a red flag to tell you to change something in your program. This could mean more calories, more rest, or a simple change in training. Heed the warning and make changes when necessary.
Bodybuilding Error #3: Failure to Track
Most bodybuilders don't know how to track their progress, or they neglect to track their progress. Often times, bodybuilders fail to have a structured system to follow to evaluate and gauge their progress. Without a roadmap, you are headed down a dead end road.
Bodybuilding Error #4: Neglecting the Weakest Link
It's common among bodybuilders to train their strongest body part more because it feeds their ego. Those who don't train or those who fail to put 100% into their weak body parts are doing themselves a great injustice, which can create imbalances.
Bodybuilding Error #5:
Supplement Reliance Many bodybuilders get a condition called supplement-overload. This is simply taking too many supplements in hopes to build a superhuman body overnight. There are a few key supplements that help to build muscle. Knowing what supplement to take and when to take it can make all the difference in muscle gains. Overloading on the latest supplement trend will only deflate your wallet.
Bodybuilding Error #6:
No Intensity I see a lot of bodybuilders lacking intensity. Anaerobic intensity is not high-volume training. Training intensity is the poundage and force used. When you fail to challenge your muscles, your body will fail to grow.
Bodybuilding Error #7: Information Overload
It's common for bodybuilders to be in a whirlwind of excess information. Information overload is having too much information and not having the slightest idea of how to implement any of it. Building muscle is not complicated. Go back to the basics, train, eat, rest = growth.
Bodybuilding Error #8:
Poor Form Bad form is another major mistake made among bodybuilders. Many bodybuilders are ego lifters. The weight they try to push is so much that proper form is missing, which can cause injury.
Bodybuilding Error #9: Fear of Carbs
Shunning the carbs is a major muscle-building error. Carbs are stored in the muscles as muscle glycogen. This is the fuel for weight training. Without the proper muscle fuel you will be in a muscle wastage state. You can eat protein until it comes out of your ears, but if you don't have glycogen stores, you won't increase your strength or muscle gains.
Conclusion This is just skimming the surface of bodybuilding errors. However, if you can avoid the above you can maximize muscle gains and strength levels far beyond you ever imagined.
To be a success you have to keep yourself and your ego in check. Keep in mind your goal is progression, not perfection. If it means taking a few days off of training, so be it. Sometimes, taking a step back can put you two steps ahead.
ABOUT THE AUTHOR
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.Iron-Dolls.com
source : http://EzineArticles.com/?expert=Karen_Sessions
Building muscle is not easy. If it was, everyone would be walking around muscle-bound. The task of adding muscle to your frame requires work, and many times factoring in meticulous details
If you've been pounding the iron every day, doing set after set and repetition after repetition and are showing absolutely zero results, you are probably making some costly mistakes just like many other bodybuilders.
This article is to identify and tackle each bodybuilding error to ensure you are building muscle. When you eliminate the obstacles, you start making progress.
If you are ready to start making muscle gains, then read on...
Bodybuilding Error #1: No Starting Point
Many bodybuilders fail to show any progress when embarking on a new weight-training program because they have absolutely no idea of where to start. Before beginning a training program you need to first assess your physique. What are your strengths and what are your weaknesses? Which body parts need to be brought up to speed or balanced out?
Bodybuilding Error #2: Tackle Plateaus Immediately Often time's, bodybuilders have a small growth spurt and then it stalls dead in its tracks. When this occurs they have no idea how to continue to produce gains. Hitting a plateau is not a detriment; it's a red flag to tell you to change something in your program. This could mean more calories, more rest, or a simple change in training. Heed the warning and make changes when necessary.
Bodybuilding Error #3: Failure to Track
Most bodybuilders don't know how to track their progress, or they neglect to track their progress. Often times, bodybuilders fail to have a structured system to follow to evaluate and gauge their progress. Without a roadmap, you are headed down a dead end road.
Bodybuilding Error #4: Neglecting the Weakest Link
It's common among bodybuilders to train their strongest body part more because it feeds their ego. Those who don't train or those who fail to put 100% into their weak body parts are doing themselves a great injustice, which can create imbalances.
Bodybuilding Error #5:
Supplement Reliance Many bodybuilders get a condition called supplement-overload. This is simply taking too many supplements in hopes to build a superhuman body overnight. There are a few key supplements that help to build muscle. Knowing what supplement to take and when to take it can make all the difference in muscle gains. Overloading on the latest supplement trend will only deflate your wallet.
Bodybuilding Error #6:
No Intensity I see a lot of bodybuilders lacking intensity. Anaerobic intensity is not high-volume training. Training intensity is the poundage and force used. When you fail to challenge your muscles, your body will fail to grow.
Bodybuilding Error #7: Information Overload
It's common for bodybuilders to be in a whirlwind of excess information. Information overload is having too much information and not having the slightest idea of how to implement any of it. Building muscle is not complicated. Go back to the basics, train, eat, rest = growth.
Bodybuilding Error #8:
Poor Form Bad form is another major mistake made among bodybuilders. Many bodybuilders are ego lifters. The weight they try to push is so much that proper form is missing, which can cause injury.
Bodybuilding Error #9: Fear of Carbs
Shunning the carbs is a major muscle-building error. Carbs are stored in the muscles as muscle glycogen. This is the fuel for weight training. Without the proper muscle fuel you will be in a muscle wastage state. You can eat protein until it comes out of your ears, but if you don't have glycogen stores, you won't increase your strength or muscle gains.
Conclusion This is just skimming the surface of bodybuilding errors. However, if you can avoid the above you can maximize muscle gains and strength levels far beyond you ever imagined.
To be a success you have to keep yourself and your ego in check. Keep in mind your goal is progression, not perfection. If it means taking a few days off of training, so be it. Sometimes, taking a step back can put you two steps ahead.
ABOUT THE AUTHOR
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.Iron-Dolls.com
source : http://EzineArticles.com/?expert=Karen_Sessions
4 Key Tips for De-Stressing the Mind
4 Key Tips for De-Stressing the Mind
By Aila Accad
The mind is a wonderful tool for observation, conceptualization, processing information, and in short - thinking. However, when the tool becomes the master, stress is inevitable.
Like a computer, your mind holds lots of data and has a program to organize that data. Each mind programs the input it receives through unique perceptions and interpretations developed in early childhood. This childhood template is your mind's operating system until you choose to change it.
De-stressing involves becoming aware of and updating these childhood beliefs.
Two core sets of beliefs - Who you think you are (self-concept) and who you think you 'should' be (self-ideal) evolve from what we hear, see, and experience as children. You do not knowingly choose the self-images, which are the foundation for self-esteem (the value for yourself) and self-determination (the power to make free choices). Failing to achieve this unrealistic self-ideal is inevitable and believing you have limited power to choose freely creates DISTRESS.
The basic categories of response to distress are fight, flight, and freeze.
Is your tendency to run, hide, and internalize stress in isolation, passivity or depression? Is it to lash out, attack and externalize stress in aggression, domination or anxiety? Or, do you become immobilized and stuck? Either way, the core issues and solutions are the same.
The tips that follow are simple, logical, and doable. However, implementation may be challenging.
Tip # 1: Sort
The key to mental de-stressing is to recognize the areas of life in which you do or do not have control. Get a piece of paper and pencil and take note of the thoughts that arise as I explain this simple sorting technique. These notes will be important when we get to Tip # 3. You have NO control of anything outside yourself. You have TOTAL control of everything inside yourself. This does not seem earth shattering until you look at daily reactions.
If you are like most people, you blame everything outside of you for your stress and direct most of your precious time and energy into fruitless efforts to control the uncontrollable. A short list of uncontrollables includes time, nature, and other people.
You reduce your stress when you put your time and energy into the one area where it will pay off, where you have total control and power to direct your life - in YOU. In knowing how you think and feel, and making choices about what is important to you.
Sorting what you can and cannot control helps you see clearly where to place your attention. Although the conditioned mind (ego) does not accept change easily, it does like structure.
Tip # 2: Focus
Focus your attention on the power to make choices. You can only make choices in the present moment.
You can make informed choices by learning from the past. Today's choices influence the future. Choosing consciously what you do in this moment is the most powerful thing you can do.
There is a finite amount of time in a day. You control what you do with it. It is essential to prioritize what is most important to you. Then, it is easier to see what must either be delegated or dropped from the 'to do' list.
Life becomes much simpler, less stressful, and more productive when you are realistic about what you can do and take responsibility for acting on that priority in the present moment. Focus on being aware of your choices today and notice how outcomes change.
You are the only person who has control of your choices. Choosing not to take action is also a choice. You have the power to influence the direction and satisfaction of your future. You also influence - not control - everyone around you by the choices you make. Making a difference in the world begins within you. A change in any part of the whole changes the whole.
Tip # 3: Observe
What reactions is your mind having to this information? Fight - resistance, looking for flaws in the logic. Or, flight - distraction, not wanting to continue reading. The mind resists changing core beliefs. Observe its resistance.
In childhood, your mind formed ideas about how to be safe in the world. The conditioned mind (ego) is all about safety and survival. It gets scared when you decide not to play your life by the old "safe" rules.
Although the survival functions of the brain are important, you are no longer a vulnerable infant or child. Fight and flight are limited strategies for managing adult life and relationships. Observe these mental directives. What are the words your mind uses to keep you tied to old rules? What is the tone of voice? Whose voice does it sound like? Keep a journal of your observations. It can give you clues to the pattern that still informs your choices today.
You are not your thoughts. Your mind is designed to support your decision-making, not control it. While the original unconscious program was useful in keeping you safe as a child, you must consciously update that program so it can serve you in being a powerful, responsible adult.
Tip # 4: Stop, Drop & Replace
Take decisive action to stop the inner critic. Whenever you hear that inner voice spouting its shoulds, shouldn'ts, or judgments (negative or positive), take action to stop the thought. Each inner voice is unique. If yours is aggressive or hostile, you will want to stop it with some force. You can think or say aloud "Stop!" or use more colorful language.
Drop the image of who you think you 'should' be. This is a composite made up by various people, none of whom lives your unique life. A helpful strategy when you hear the words 'should' or 'should not' is to ask the question: "Who made that up?" Realize that the laws of nature are few. A human being made everything else up. Some beliefs are useful for living comfortably in society. Choose the ones you want to keep and let the rest go.
Replace the old rules with supportive ones. For example, "If you say what you really think; people won't like you," - counter with, "By speaking my truth, others can connect with me and connect with their truth."
Conditioning and images are not the truth about who you are or 'should' be. They are unconscious programs running your precious life as if you were still a child. The mind, like a computer, uses an operating system. Your life is continuously changing. How will your computer serve you if you never update the operating system to keep up with changing technology or delete old files to clear space for new information? The mind requires continuous monitoring and updating in order to serve you in consciously choosing the life you want.
These four strategies for mental de-stressing will change your perspective and give you control over your choices. Sort what you can control from what you cannot control, focus on what you can control, observe your mind's discomfort with staying present in the moment, stop - drop - and replace the negative self criticism and judgment based in past conditioning.
Final note: Getting outside supportive coaching or counseling to carry out these steps may be helpful and well worth the time and cost for a stress free life!
www.stressbustersbook.com Sign up for De-Stress Tips & News at www.ailaspeaks.com and receive the “Ten Instant Stress Busters” e-book..
source:http://www.selfgrowth.com/articles/4_key_tips_for_destressing_the_mind.html
By Aila Accad
The mind is a wonderful tool for observation, conceptualization, processing information, and in short - thinking. However, when the tool becomes the master, stress is inevitable.
Like a computer, your mind holds lots of data and has a program to organize that data. Each mind programs the input it receives through unique perceptions and interpretations developed in early childhood. This childhood template is your mind's operating system until you choose to change it.
De-stressing involves becoming aware of and updating these childhood beliefs.
Two core sets of beliefs - Who you think you are (self-concept) and who you think you 'should' be (self-ideal) evolve from what we hear, see, and experience as children. You do not knowingly choose the self-images, which are the foundation for self-esteem (the value for yourself) and self-determination (the power to make free choices). Failing to achieve this unrealistic self-ideal is inevitable and believing you have limited power to choose freely creates DISTRESS.
The basic categories of response to distress are fight, flight, and freeze.
Is your tendency to run, hide, and internalize stress in isolation, passivity or depression? Is it to lash out, attack and externalize stress in aggression, domination or anxiety? Or, do you become immobilized and stuck? Either way, the core issues and solutions are the same.
The tips that follow are simple, logical, and doable. However, implementation may be challenging.
Tip # 1: Sort
The key to mental de-stressing is to recognize the areas of life in which you do or do not have control. Get a piece of paper and pencil and take note of the thoughts that arise as I explain this simple sorting technique. These notes will be important when we get to Tip # 3. You have NO control of anything outside yourself. You have TOTAL control of everything inside yourself. This does not seem earth shattering until you look at daily reactions.
If you are like most people, you blame everything outside of you for your stress and direct most of your precious time and energy into fruitless efforts to control the uncontrollable. A short list of uncontrollables includes time, nature, and other people.
You reduce your stress when you put your time and energy into the one area where it will pay off, where you have total control and power to direct your life - in YOU. In knowing how you think and feel, and making choices about what is important to you.
Sorting what you can and cannot control helps you see clearly where to place your attention. Although the conditioned mind (ego) does not accept change easily, it does like structure.
Tip # 2: Focus
Focus your attention on the power to make choices. You can only make choices in the present moment.
You can make informed choices by learning from the past. Today's choices influence the future. Choosing consciously what you do in this moment is the most powerful thing you can do.
There is a finite amount of time in a day. You control what you do with it. It is essential to prioritize what is most important to you. Then, it is easier to see what must either be delegated or dropped from the 'to do' list.
Life becomes much simpler, less stressful, and more productive when you are realistic about what you can do and take responsibility for acting on that priority in the present moment. Focus on being aware of your choices today and notice how outcomes change.
You are the only person who has control of your choices. Choosing not to take action is also a choice. You have the power to influence the direction and satisfaction of your future. You also influence - not control - everyone around you by the choices you make. Making a difference in the world begins within you. A change in any part of the whole changes the whole.
Tip # 3: Observe
What reactions is your mind having to this information? Fight - resistance, looking for flaws in the logic. Or, flight - distraction, not wanting to continue reading. The mind resists changing core beliefs. Observe its resistance.
In childhood, your mind formed ideas about how to be safe in the world. The conditioned mind (ego) is all about safety and survival. It gets scared when you decide not to play your life by the old "safe" rules.
Although the survival functions of the brain are important, you are no longer a vulnerable infant or child. Fight and flight are limited strategies for managing adult life and relationships. Observe these mental directives. What are the words your mind uses to keep you tied to old rules? What is the tone of voice? Whose voice does it sound like? Keep a journal of your observations. It can give you clues to the pattern that still informs your choices today.
You are not your thoughts. Your mind is designed to support your decision-making, not control it. While the original unconscious program was useful in keeping you safe as a child, you must consciously update that program so it can serve you in being a powerful, responsible adult.
Tip # 4: Stop, Drop & Replace
Take decisive action to stop the inner critic. Whenever you hear that inner voice spouting its shoulds, shouldn'ts, or judgments (negative or positive), take action to stop the thought. Each inner voice is unique. If yours is aggressive or hostile, you will want to stop it with some force. You can think or say aloud "Stop!" or use more colorful language.
Drop the image of who you think you 'should' be. This is a composite made up by various people, none of whom lives your unique life. A helpful strategy when you hear the words 'should' or 'should not' is to ask the question: "Who made that up?" Realize that the laws of nature are few. A human being made everything else up. Some beliefs are useful for living comfortably in society. Choose the ones you want to keep and let the rest go.
Replace the old rules with supportive ones. For example, "If you say what you really think; people won't like you," - counter with, "By speaking my truth, others can connect with me and connect with their truth."
Conditioning and images are not the truth about who you are or 'should' be. They are unconscious programs running your precious life as if you were still a child. The mind, like a computer, uses an operating system. Your life is continuously changing. How will your computer serve you if you never update the operating system to keep up with changing technology or delete old files to clear space for new information? The mind requires continuous monitoring and updating in order to serve you in consciously choosing the life you want.
These four strategies for mental de-stressing will change your perspective and give you control over your choices. Sort what you can control from what you cannot control, focus on what you can control, observe your mind's discomfort with staying present in the moment, stop - drop - and replace the negative self criticism and judgment based in past conditioning.
Final note: Getting outside supportive coaching or counseling to carry out these steps may be helpful and well worth the time and cost for a stress free life!
About the Author:
Aila Accad, RN, MSN ‘Your Stress-Buster Coach’ is an award-winning speaker, best-selling author and transformation coach who inspires and supports people to free their lives from stress and restore inner power. Her Amazon Best-Seller “34 Instant Stress-Busters, Quick tips to de-stress fast with no extra time or money” is available now with $1200 in free self-growth downloadable gifts atwww.stressbustersbook.com Sign up for De-Stress Tips & News at www.ailaspeaks.com and receive the “Ten Instant Stress Busters” e-book..
source:http://www.selfgrowth.com/articles/4_key_tips_for_destressing_the_mind.html
How to Keep Your Long Locks Healthy
How to Keep Your Long Locks Healthy
Love your long hair by giving it loving care!
You love your long hair, right? Long hair needs special care to stay shiny, free of split ends and strong in the wake of any hairstyle! While long well cared for hair is often envied by others, almost nothing looks worse than long, unkempt hair that is crying out for some attention.
Get A Trim
Although many with long hair loathe the thought, frequent trims are the most important aspect of keeping long hair in the best possible condition. If you are in a growing phase, trim half an inch about every three months. If you already have long hair and want to keep the same length, a trim every four to six weeks is ideal to keep split ends at bay and keep your hairs style in tip top shape.
Stay Away From Chemicals
Chemical treatments are not recommended for long hair, as it is already quite fragile. Any bleach or strong perm solutions stand to weaken the hair shaft and set you up for fuzzy long hair – a fashion faux pas any day of the week. If you want to color your hair use natural henna or semi permanent hair color that contains no peroxide. This type of color only deposits and does not lift color, so it is not damaging to the hair. If you insist on bleach highlights or a perm, it is imperative that you deep condition your hair once a week with a quality product. Organic hair products are great for long hair in general and particularly good for deep conditioning. I apply deep conditioner and wear it to bed (yes, it’s very romantic – not) rinsing it out in my morning shower. Leaving the product on overnight really gives it a chance to sink it and do it’s good work for your tresses. If you must, you can wear a shower cap to bed to prevent any pillow case damage. I just comb mine through my hair and put in a headband. I wash my pillowcase the next day – no big deal.
Don’t Overheat Your Hair!
Long hair really does not take so well to heated appliances such as blow dryers, flat irons and scorching hot curling irons. It’s best to leave hairstyles that require these heated appliances to special occasions. Long hair is technically old hair, and it does not want to be oven baked any more than young hair does! Any time you can let your hair air dry, you are doing yourself and your hair a great favor.
Eat A Healthy DietYour diet really does affect the health of your hair so take heed with ‘you are what you eat’. Eating a lot of sugar, salt and animal fats is bad for you and for your hair. Drinking lots of water and taking a daily multi vitamin (especially if you don’t eat adequate fruits and vegetables…it’s better to get your vitamins from foods but a supplement is a good back up plan) will nourish your body therefore nourishing your hair as well.
It’s taken time and patience to grow the long hair you’ve always wanted, so invest the time and money in a regime to keep it looking its very best. Good hair habits quickly become second nature when you reap the rewards of a glossy, radiantly healthy mane that gets compliments on a daily basis. Long hair can be luxurious, vital, head turning hair - but it doesn’t happen by accident. Treat your long hair with special care and you will find yourself smiling when you look in the mirror
Laura Miller writes about beauty, health, wellness and fashion and enjoys being on the cutting edge of what’s new in all of those areas.
source : http://www.divavillage.com/article_archive.php?id=30842§ion_name=§ion_id=
Love your long hair by giving it loving care!
You love your long hair, right? Long hair needs special care to stay shiny, free of split ends and strong in the wake of any hairstyle! While long well cared for hair is often envied by others, almost nothing looks worse than long, unkempt hair that is crying out for some attention.
Get A Trim
Although many with long hair loathe the thought, frequent trims are the most important aspect of keeping long hair in the best possible condition. If you are in a growing phase, trim half an inch about every three months. If you already have long hair and want to keep the same length, a trim every four to six weeks is ideal to keep split ends at bay and keep your hairs style in tip top shape.
Stay Away From Chemicals
Chemical treatments are not recommended for long hair, as it is already quite fragile. Any bleach or strong perm solutions stand to weaken the hair shaft and set you up for fuzzy long hair – a fashion faux pas any day of the week. If you want to color your hair use natural henna or semi permanent hair color that contains no peroxide. This type of color only deposits and does not lift color, so it is not damaging to the hair. If you insist on bleach highlights or a perm, it is imperative that you deep condition your hair once a week with a quality product. Organic hair products are great for long hair in general and particularly good for deep conditioning. I apply deep conditioner and wear it to bed (yes, it’s very romantic – not) rinsing it out in my morning shower. Leaving the product on overnight really gives it a chance to sink it and do it’s good work for your tresses. If you must, you can wear a shower cap to bed to prevent any pillow case damage. I just comb mine through my hair and put in a headband. I wash my pillowcase the next day – no big deal.
Don’t Overheat Your Hair!
Long hair really does not take so well to heated appliances such as blow dryers, flat irons and scorching hot curling irons. It’s best to leave hairstyles that require these heated appliances to special occasions. Long hair is technically old hair, and it does not want to be oven baked any more than young hair does! Any time you can let your hair air dry, you are doing yourself and your hair a great favor.
Eat A Healthy DietYour diet really does affect the health of your hair so take heed with ‘you are what you eat’. Eating a lot of sugar, salt and animal fats is bad for you and for your hair. Drinking lots of water and taking a daily multi vitamin (especially if you don’t eat adequate fruits and vegetables…it’s better to get your vitamins from foods but a supplement is a good back up plan) will nourish your body therefore nourishing your hair as well.
It’s taken time and patience to grow the long hair you’ve always wanted, so invest the time and money in a regime to keep it looking its very best. Good hair habits quickly become second nature when you reap the rewards of a glossy, radiantly healthy mane that gets compliments on a daily basis. Long hair can be luxurious, vital, head turning hair - but it doesn’t happen by accident. Treat your long hair with special care and you will find yourself smiling when you look in the mirror
Laura Miller writes about beauty, health, wellness and fashion and enjoys being on the cutting edge of what’s new in all of those areas.
source : http://www.divavillage.com/article_archive.php?id=30842§ion_name=§ion_id=
Saturday, June 13, 2009
14 Sleep Tips: Overcoming Insomnia
by Kellen Von Houser
Do you stay awake all night and sleep all day? Do you lie around all the time but never get rested? Do you have trouble getting to sleep? Are you able to get to sleep, but wake up frequently throughout the night? Do you believe you are sleeping long enough, but you still wake up tired?
We are continually stressed and running short on time and it would seem logical that after running around all day we would have no trouble getting to sleep at night. But that is not the case. Many of us are finding it increasingly difficult to get to sleep at night. To further complicate matters, we tend to depend upon caffeine, cigarettes and sugar as a substitute for what only a good night's sleep can provide. Sleep patterns, thinking processes and mood are intimately related. Sleep deprivation makes us irritable, unable to think clearly and depressed. Many of us become so desperate to get a good night's sleep that we resort to medications, but are they really necessary? Perhaps the best medicine of all is to start really listening to your body instead of working against it.
How to Establish Good Sleep Patterns:
1. Establish a sleep schedule. Calculate a bedtime that will allow you to get this many hours and wake up at a reasonable hour (for example, when you need to get ready for work). Determine the number of hours you need to feel rested. Don't worry if you don't fit into the "norm" of eight hours. A good guideline to start with is how many hours you sleep when you "sleep in" on the weekends. The first day, wake yourself at the time you would like to be your usual waking time, whether you are rested or not.
2. Exercise. With many of us working in offices all day, we never actually do enough physical labor to tire our bodies so they can get a good sound night’s sleep. A good hard work out will make you tired a few hours later. Admittedly, most people find it easier to fit a workout into their morning schedule and be consistent about it. But if you can manage to workout a few hours before bedtime, it may help “wear you out” and make you tired. Weight lifting and swimming, or a really tough cardio workout can be great for inducing sleepiness afterwards. If you belong to a gym, indulge in a few minutes of sauna time after your workout. This will warm up and relax your muscles and further relax you and prepare you to rest.
3. Establish a bedtime ritual. A couple of hours before bedtime begin to allow you to wind down. A regular evening ritual can help you relax and will signal your body that it's time to rest. (By the way, this works great with small children too.)
4. Avoid naps. Do not take a nap during the day, no matter how tired you get. This only makes it harder to get a good night’s sleep at night. It may also offset your nightly routine and sleep schedule since you won’t get tired until much later.
5. Avoid caffeine. Limit your intake of caffeine. Do not consume any caffeine after mid-afternoon. Its effects can take hours to wear off. You will eventually find that you are getting enough rest and don't need an extra boost in the morning to wake up.
6. Try natural sleep aids. Melatonin supplements taken near bedtime help the body fall asleep. Melatonin is a naturally occurring hormone associated with the sleep cycle. Your body starts to produce it when the sun goes down to signal the system that it’s time to sleep. As we age we produce less and less melatonin. Melatonin supplements work best if you take them about 30 minutes before you want to go to sleep, then lie down in a dark room to replicate the natural processes. If you continue to move around in a lighted room they will not be as effective. Melatonin can be purchased rather inexpensively over the counter at most pharmacies.
Kava Kava, Valerian or chamomile tea produce calming effects. A hot bath or a massage is great for warming and relaxing the muscles. This can be particularly helpful for someone who can’t sleep due to stress or anxiety.
7. Avoid sleeping pills. Avoid artificial sleep medications, tranquilizers, or alcohol. Although you may fall asleep, your sleep will not be gentle and natural. You will feel groggy in the morning. Many of these aids produce only light sleep, not the deep, RAM sleep that we need in order for our bodies to repair themselves and to feel rested in the morning. Most tranquilizers and alcohol have a tolerance effect – it takes more and more of the chemical to get the same effect.
8. Get up. If you are unable to get to sleep, get up and do something else until you become tired. Lying in the bed tossing and turning just frustrates you further and reinforces that the bed is for tossing and turning instead of sleeping. If you are troubled by racing thoughts that just won't stop, get up and do something to keep you occupied until the thoughts subside. They'll pass much more quickly if you don't lie in bed worrying about worrying, or worrying about not getting enough sleep.
9. Only use the bedroom for sleep. Try to do other activities in another area of the house so your body learns that the bed is for sleeping and nothing else.
10. Practice yoga, meditation and other quiet practices. Yoga not only calms the mind, but exercises the body so both are ready for a good night's sleep. Meditation also quiets the mind and slows it down, preparing it for sleep.
11. Try to sleep with the sun. When the sun goes down, so should you. When the sun comes up, so should you. Read #6 above more information about Melatonin production. Your body was made to rise and sleep with the movement of the sun. If you are staying out all night then sleeping until noon to compensate, this may be disturbing nature's sleep rhythms. (This is why they pay extra for working the graveyard shift. They know how hard it is on you.) This is also another reason to maintain the same sleep pattern on the weekends.
12. Use sound. Sounds strongly affect mood. Soothing music or natural sounds of rain or rhythmic ocean waves can quiet your mind and signal to your body that it is time to sleep. White noise can also be used to drown out street noises, the neighbors, the dripping faucet and other distractions that can annoy or irritate your mind. You don't have to buy a white noise machine. Turning on a fan, vent or other humming noise can sometimes do the trick.
13. Make sure the bedroom is dark. Use draperies or curtains which darken the room. This further communicates to the body that melatonin production should increase in preparation for sleep.
14. Avoid graphic movies, television shows or video games just before going to bed. If nightmares are a problem, check what you are watching. Computer programmers have an acronym, GIGO, which means "Garbage In, Garbage Out". I once had a client who was experiencing nightmares every night. We eventually determined that she was watching horror flicks every night before bed. When the horror flicks stopped, so did the nightmares.
Tips:
1. Don't despair if you have to go sleepy for a couple of days to get back on track. For most people, these steps will work if followed faithfully.
2. Keep a regular schedule, even on weekends. If you do, every day will feel as glorious as "sleeping in" on the weekends.
3. If keeping a regular sleep schedule is not working for you, consult an expert for further assistance. Certain sleep disorders, such as sleep apnea, have been associated with depression.
source : http://www.intent.com/blog/2009/04/22/14-sleep-tips-overcoming-insomnia
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