All You Need to Know About Pillows

“A good laugh and a long sleep,” the old Irish saying goes, “are the best cures in the doctor’s book.” But when restful sleep eludes you, good luck finding anything to laugh about.

If you spend your night tossing and turning, or you wake up less than fully rested, your pillow might not be pulling its weight, according to Keith Overland, DC, former chiropractor to the New York Mets and the US Olympic speed skating team who now practices in Norwalk, Connecticut. He stresses the importance of using pillows to create neutral spine position during sleep. Regardless of your sleep position, he says, “a pillow really needs to fill in the contours under the head and neck.” His advice: Figure out, based on your physique and sleep position, which pillow will depress beneath your head and provide firm support under your neck.

You can find pillows made of just about every material (or every soft material, anyway). Expect to see anything from hypoallergenic memory foam to good old-fashioned goose down inside the pillows at your local sleep store. The latest trend? Grain pillows, like buckwheat, which you’ve certainly seen wrapped around the neck of many weary travelers if you’ve been to an airport lately. There’s no right or wrong when it comes to picking a pillow’s ingredients, Overland says. “People have to look at a pillow that has a material that’s comfortable to them,” he points out. “A lot of it has to do with the way it feels against the body.”

A few of the more common pillow choices:

Water pillows offer customized support: Just fill them with as much water as needed to fit your shape. They’re heavy, though, so be careful not to pull a muscle while moving them during the night.

Cervical pillows have a depression for your head and support for your neck. Ones made of memory foam form to your particular shape, but Overland cautions that they do retain heat—a problem for people who tend to get overheated while sleeping.

Body pillows, when hugged with both arms and placed between the legs, help side-sleepers keep their spines neutral by creating a space between the knees and reducing twisting in the low back. Back-sleepers: Put a regular pillow beneath your knees for a similar effect.

Now, to the age-old question: Which position is best? Regardless of pillow selection, Overland recommends sleeping on your back or side, with your knees bent. “By having bent knees, you’re taking a little bit of stress off your back muscles and putting your body into its most neutral posture.” But stomach sleepers take note: You’re setting yourself up for neck problems down the road by constantly applying pressure to a rotated cervical spine.

With so much to consider, it’s a wonder any of us is able to sleep at night. But you’ll know you’ve made the right pillow choice when you awaken truly rested, full of energy, and ache-free.

8 Petanda Dia Adalah Soulmate (Jodoh) Kamu

Dua manusia yang merasa saling berjodoh pasti memiliki ikatan emosional, spiritual dan fizikal antara keduanya. Hanya dengan menatap mata atau mendengar suaranya, kita akan merasakan getaran dan seolah ingin terus bersamanya. Benarkah seperti itu? Lalu, apakah ada petanda lainnya agar seseorang dapat merasakan bahawa si dia jodoh (soulmate) kita atau bukan?

#Petanda 1#
Rahsia sepasang kekasih agar dapat memiliki usia hubungan yang panjang adalah dengan adanya saling kerjasama. Kamu dan dia selalu dapat saling membantu, dalam urusan remeh atau besar. Paling penting adalah kamu berdua selalu dapat melalui segala aspek kehidupan secara bersama- sama. Dan semuanya terasa amat menyenangkan meskipun tanpa harus melibatkan orang lain. Apakah kamu sudah merasakan perkara tersebut? Jika ya, selamat... kerana ada harapan bahawa dia adalah calon pendamping hidup kamu!

#Petanda 2#
Salah satu kriteria yang menentukan sesuai atau tidaknya dia sebagai jodoh kamu atau bukan adalah kemampuannya bersikap bersahaja di depan kamu. Cuba sekarang perhatikan, apakah gerak-gerinya, caranya berpakaian, gaya rambutnya, caranya berbicara serta tertawanya mengesankan apa adanya? Apakah setiap ucapannya selalu tampak spontan dan tidak dibuat- buat? Jika tidak, maaf kemungkinan besar dia bukan jodoh kamu!

#Petanda 3#
Adanya deria batiniah membuat hati kamu berdua dapat selalu saling tahu. Dan bila kamu atau si dia dapat saling membaca fikiran dan menduga reaksi serta perasaannya satu sama lainnya pada situasi tertentu. Selamat! Sebenarnya dialah destini kebahagian kamu...

#Petanda 4#
Bersamanya dapat membuat perasaan kamu menjadi tenang, selesa dan tanpa perasaan tertekan. Berjam-jam bersamanya, setiap waktu dan setiap hari tanpa membuat kamu merasa bosan... Inilah petanda bahawa kamu berdua kelak akan saling terikat.

#Petanda 5#
Dia selalu ada untuk kamu dalam situasi apapun. Dan dia selalu dapat memahami situasi dalam hati kamu baik dalam suka dan duka. Percayalah pasangan yang berjodoh pasti tak takut mengalami pasang-surut, suka-duka saat bersama. Sekarang, ingat-ingat kembali. Apakah dia orang pertama yang datang memberi bantuan tatkala kamu dirundung musibah? Dia selalu faham saat emosi kamu terganggu? Dia tahu keadaan waktu anda sakit? Jika ya, tak salah lagi. Dialah orangnya...

#Petanda 6#
Dia tak terlalu peduli dengan masa lalu keluarga kamu, dia tak peduli dengan masa lalu kamu saat bersama kekasih terdahulu. Dia juga tak malu- malu menceritakan masa lalunya... Nah, kalau begitu ini bisa berarti dia sudah siap menerima kamu apa adanya..

#Petanda 7#
Setiap orang pasti memiliki kekurangan, dan kamu tak malu-malu perlihatkannya pada si dia. Bahkan pada saat kamu tampil 'buruk' di depannya sekalipun, misalnya saat kamu bangun tidur atau saat kamu sakit dan tak mandi selama dua hari. Ataupun menceritakan sejujurnya kepada kamu tentang kelemahan dan kekurangannya... Nah! Kamu dan dia memangnya disuratkan untuk bersama!

#Petanda 8#
Bila merasa rahsia kamu bisa lebih selamat di tangannya daripada di tangan sahabat-sahabat kamu yang lain. Atau kamu merasa sudah tak dapat lagi menyimpan rahsia apapun darinya, maka berbahagialah! Kerana ini bererti pasangan sejati telah kamu temukan! Apakah kelapan petanda di atas telah kamu temukan padanya?

Nota: "Manusia Hawa diciptakan dari rusuk manusia Adam,bukan dari kepalanya utk dijunjung diatasnya,bukan pula dari kakinya untuk dijadikan alasnya, tetapi disisnya utk dijadikan teman hidupnya,dekat pada lengannya utk dilindungi & dekat dihatinya utk dicintai"

4 Ways to Be Happier

by Brett Blumenthal - Sheer Balance,


When our physical health suffers, we go to the doctor for a physical checkup. But what about our minds? When was the last time you got a checkup for your mental health? The World Health Organization defines mental health as a state of wellbeing where a person can realize their own potential, deal with life’s normal stresses, be a productive worker, and make positive contributions to their community. If you are struggling with any one of these aspects, you might find that your mental health is suffering. Here are four ways you can try to improve it.

1. Balanced Thinking: Always dwelling on the negative in life’s circumstances is one sure fire way to bring you down fast. Your thoughts not only affect how you treat yourself but how you treat others. Only focusing on the negative will make you feel worse about a situation and about yourself as well. As a result, it is important to maintain good mental health and learn how to balance your thought patterns by considering all parts of a situation and coming to a realistic conclusion about it. Balanced thinking means that when faced with an overwhelming situation you need to consider the facts, your own opinions, how you feel, and how you are reacting. If you just allow one aspect, such as your feelings, control your thinking than your thoughts are going to become distorted.
2. Exercise: Getting off of the couch and into the gym has more than just physical benefits it has plenty of mental health benefits as well. For example, physical activity increases endorphins, serotonin, and dopamine levels, all of which promote feelings of happiness and well-being. It also helps to manage feelings of anxiety,stress, and depression which can manifest in our bodies and cause muscle tension. Regular activity increases cerebral blood flow and circulation to the rest of the body allowing muscles to relax and in turn promotes mental relaxation as well.  Remember, when you look good you feel good. In the long run, taking steps toward physical fitness can improve your self-esteem by changing the way you think about yourself, therefore promoting mental health.
3. Relaxation: When our mind is constantly consumed with thoughts about the past and the future, it’s easy to become weighed down with fears about what will happen in the future. This creates an overflow of overwhelming thoughts in our minds and causes anxiety to build. Mental health involves allowing your mind to relax so you can concentrate on what you can control, in the here and now. You can practice meditation in order to give your mind a break and help it to focus on the present, as opposed to the past or future thoughts. Simply close your eyes, focus on your breathing and clear your mind of any thoughts unrelated to the moment. By doing this you are helping your body to relax and allowing your mind to experience a healthy period of rest.
4. Expression: We all know that it’s not healthy to keep our emotions locked up inside, but when life’s pressures don’t give us the time to have a mental breakdown it’s easy to get in the habit of repressing how we really feel. Unfortunately, regular repression only builds up and manifests itself in other ways eventually affecting our physical and mental health. If you can’t talk about something or don’t know how to, try to figure out another way you can express those feelings and get them out in the open. Using self expression as an alternative way of coping has been known to help relieve emotional tension and decrease stress. Self expression can involve working on art, playing music, writing a story, or learning how to do something you’ve always wanted to do. Think of your new hobby as a way to detoxify your negative emotions while discovering new abilities or strengthening old ones. Remember, there is no right or wrong way to express yourself, as long as you find that it is helping you to release negative energy rather than bottling it up inside.

Laughing in the Face of Cancer

Humor is what connected me to my first husband.   Not only is he funny himself, he was the personal manager for Mel Brooks, a man who knows the power of a punchline.   He told me once about a business lunch with Mel and several other people at an exclusive restaurant.  The waiter stood at the table describing a very long list of menu items along with each of their ingredients, all fancy, all French.  Mel listened politely to this endless  list of entrees.   Finally the waiter stopped and asked:  “What would be your preference, Mr. Brooks?”  Without missing a beat, Mel replied with perfect comic timing:  What do you have for around $4.95?

Larry Gelbart, creator of MASH and a brilliant comedy writer, remarked to my husband after lunch, “Can you imagine how great Mel felt listening to that list, knowing he had that punchline in his pocket?

I’m no comedy giant, but I too learned the power of a punchline, from a far different perspective.

I was at the back of a room, apprehensive and alone.

I didn’t know a soul, had no idea what I would find---but I had come hundreds of miles just to sit in this conference room filled with hundreds of women, all ages, all colors, all shapes.  We had only one thing in common:  we were all somewhere in our journeys with cancer.

I was only a few months into mine, but I had already lost so much.  My breast.  My hair.  My security.  My peace of mind.  Very possibly, I would also lose my life.

In the midst of heavy duty chemo, really I was too sick to even be here.  But I came because I was desperate to be around people like me.  I was trying on my new fulltime identity—as a cancer patient.
And I had no clue how to be this new person.  She was nothing like me.  The real me used to smile, to laugh, to love meeting new people.  The old me was full of life.  This new me thought of nothing but death.  She was solemn, scared, small.  She didn’t even look like me.  I carried around death like the new wig I was wearing, a new look to go with my new unwanted identity.    I had no idea how-- or if-- I would ever get the old me to come back.

The woman on stage at the front of the room had had cancer, too.  Now she was a standup comic; and when she finished her story, she asked if anyone in the audience would come up and tell a funny story about cancer.

Cancer.  Funny.  I still found it hard to put those two words in the same sentence.

The room was quiet, no one volunteered.    And then I saw a hand go up.  Like I was having an out of body experience, I saw it was my hand.   Somehow I found myself walking up onstage.

As a newscaster, I was experienced and comfortable speaking in public.  But comedy?  This was some unknown part of me, playing a new role.

I took the mike and looked out at the sea of women.  Somehow in this room of strangers I felt safe, safer than I had felt in months. So I relaxed, and told my story.

I have two kids, a daughter who’s 11 and a son, 7.  All I can think about when I see them is whether I’ll see them grow up, or even live till tomorrow.  But I try to put on a happy face, like the other day when I cheerfully told them I had just gotten my new fake breast.

I was wearing it tucked into my regular bra, and that night when I’m leaning over to kiss my son goodnight, the prosthesis pops out and hits him in the face.

There was an instant of shock---and then we both burst out laughing, hysterically.  Not much hilarity had been going on lately in our house, so my daughter comes in from her room wondering what’s going on.

We tell her what happened, and she stares at me.  She’s really angry.

“Mommy.  Last week your hair fell out on Daniel.  Now your breast falls out on Daniel.  It’s not fair!  All the GOOD things happen to Daniel.”

Like Mel, I had a great punchline.  The audience burst out laughing, in waves that swept up to me onstage, filling me up, surrounding me with support.   I wasn’t planning on a future in comedy, but I understood the rush comedians must feel making a live audience laugh.  And I also understood something else, something more personal, and more important.I understood the power I now had---and not just to make people laugh.

It’s the power of the human brain.  Science has proven that laughter improves the immune system, boosts energy, diminishes pain, protects from stress.  And it doesn’t take a scientific study to know a sense of humor can improve your emotional health. 

At the time, I didn’t know all that.  All I knew was the feeling of release and relief, that my sense of humor might be black---but it was back.  And I knew the real me would ultimately come back too.

In exchange for coming up on stage, I got a coffee mug that says “Keep laughing to stay healthy.”  Every single time I use it,  I think of that gift.  Not the cup.  The real gift was the power  to harness humor as a weapon in my battle, to feel the power I had-- to be able to laugh in the face of what scared me most.

And sometimes at the darkest times, all you can really do---is laugh.

Has humor helped you get through tough times?

About the Author: Darryle Pollack is a a mother, artist, breast cancer survivor, wife, TV journalist, writer and blogger.   .

5 Reasons You've Got the Perfect Body

By Jenny Everett, SELF magazine

This Sunday kicks off National Eating Disorders Awareness Week. Meanwhile, this Public Service Announcement -- which has been running on massive screens during Fashion Week in New York City -- makes it uncomfortably clear just how important it is to change the negative feelings many women have about their bodies.

So, starting today, we urge you to realize that your body is pretty darn awesome -- regardless of size, shape and scale reading. Here are five great reasons to rock what you've got:

1.  Your Heart Kicks Butt. Beating about 100,000 times a day (40 million times a year!), your ticker pumps 2,000 gallons of blood through tens of thousands of miles of blood vessels to feed your organs and assorted body parts. Different cultures see this fist-sized organ as the home of our spirit, our hub of happiness and of course, a source of love. Yep, it's cliche, but true: It's what's inside that counts.

2. Your Brain Is Pretty Smart, Too. The 3-pound ball of protein and fat has more than 100 billion neurons that control your emotions, let you have unique thoughts and points of view and provide physical coordination. And you can store up to 1 billion bits of information in your brain over the course of your lifetime -- more than the amount of text in the Library of Congress. No wonder it sucks up 17 percent of your body's total energy! 

Next time you hit the gym, make it about your brain, rather than your body. "Physical exercise may be one of the best ways to maintain cognitive function," says Fred H. Gage, Ph.D., professor of age-related neurodegenerative diseases at Salk Institute in La Jolla, Calif. How? Increased blood flow to the hippocampus generates new cell growth and improves mental processing.

3. Your [INSERT BODY PART HERE] Rocks. Everyone has a body part that they think is pretty darn hot. It might be your toes or your nose, or the cute dimple you get on your left cheek when you smile. Write down your best attributes, put them on your bedside table and make the list the first thing you look at in the morning. For more inspiration, check out Caitlin Boyle's "Operation Beautiful" initiative to find out how one Post-It note can change the way you see yourself.

4. It's a Marvel -- Just Ask Your Admirers. Think about the people who love you the most --your grandmother, the niece who idolizes you and, OK, even your dog. When you have a negative thought about yourself, imagine looking at yourself through their eyes instead. See, now you're a smart, gorgeous woman who is really good at scratching behind Fido's ears. 

5. You Have the Power to Change. Don't blame genetics or your body type. Instead, get inspired to give your body the love it deserves -- by keeping it as healthy and strong as possible. That way, your heart and brain can function as efficiently as possible. As a bonus, know this: A study by the University of Florida found that hitting the gym can make your confidence soar. As you run or lift weights or dance, focus on all of the amazing things your body is doing -- your heart sending oxygen to your muscles, your brain firing off commands to your legs -- not whether your thighs are shrinking before your eyes.

100-Calorie Snacks You Actually Want to Eat

Whether enjoyed after work, at a party, or during a commercial break, these satisfying treats are guilt-free.

Avocado-Yogurt Dip with Cumin
Heart-healthy guacamole is delicious, but if you want a spin on the same-old same-old, pull out this little overachiever. The yogurt gives it a light, fluffy texture, while cumin adds a bit of zing. Dive in with some sliced bell peppers and come up from this snack saying, "Yum!"


Ingredients

• 3/4  cup  plain fat-free yogurt
• 1/2  cup  finely chopped red onion
• 3  tablespoons  chopped fresh cilantro
• 1  tablespoon  finely chopped seeded jalapeño pepper
• 2  tablespoons  fresh lime juice
• 1  tablespoon  ground cumin
• 1/2  teaspoon  salt
• 3  ripe peeled avocados, seeded and coarsely chopped
• 1  garlic clove, minced

Preparation

Place all the ingredients in a food processor or blender, and process until smooth.

Nutritional Information

Calories:

70 (76% from fat)

Fat:

5.9g (sat 0.9g,mono 3.6g,poly 0.7g)

Protein:

1.3g

Carbohydrate:

4.6g

Fiber:

2g

Cholesterol:

0.0mg

Iron:

0.4mg

Sodium:

83mg

Calcium:

21mg

Mini Frittatas with Ham and Cheese

Make the frittatas ahead and keep on hand for a protein-packed mid-morning snack.

Ingredients

• Cooking spray
• 1/2  cup  finely chopped onion
• 2/3  cup  chopped reduced-fat ham (about 2 ounces)
• 1/3  cup  (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese
• 2  tablespoons  chopped fresh chives
• 1/8  teaspoon  dried thyme
• 1/8  teaspoon  black pepper
• 4  large egg whites
• 1  large egg

Preparation

Preheat oven to 350°.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.

Nutritional Information

Calories:

39 (30% from fat)

Fat:

1.3g (sat 0.5g,mono 0.2g,poly 0.1g)

Protein:

4.4g

Carbohydrate:

2.3g

Fiber:

0.4g

Cholesterol:

32mg

Iron:

0.2mg

Sodium:

121mg

Calcium:

80mg

Chunky Tomato-Fruit Gazpacho

Get two servings of fruit with a bowl of this sweet-and-savory gazpacho. Colorful and fresh, it's tasty as the starter to a casual meal, or as an afternoon snack when you're in the mood to treat yourself.

Ingredients

• 2  cups  finely chopped tomatoes (about 3/4 pound)
• 2  cups  finely diced honeydew melon (about 3/4 pound)
• 2  cups  finely diced cantaloupe (about 3/4 pound)
• 1  cup  finely diced mango (about 1 medium)
• 1  cup  finely diced seeded peeled cucumber (about 1 medium)
• 1  cup  finely diced nectarines (about 3 medium)
• 1  cup  fresh orange juice (about 4 oranges)
• 1/2  cup  finely chopped Vidalia or other sweet onion
• 1/4  cup  chopped fresh basil
• 3  tablespoons  chopped fresh mint
• 3  tablespoons  fresh lemon juice
• 1  teaspoon  sugar
• 1/2  teaspoon  salt
• 1  jalapeño pepper, seeded and finely chopped

Preparation

Combine all ingredients in a large bowl. Cover and chill at least 2 hours.

Nutritional Information

Calories:

95 (5% from fat)

Fat:

0.5g (sat 0.1g,mono 0.1g,poly 0.2g)

Protein:

2.1g

Carbohydrate:

23g

Fiber:

2.8g

Cholesterol:

0.0mg

Iron:

0.9mg

Sodium:

189mg

Calcium:

33mg

Molasses Cookies

This big, soft cookie doesn't taste light at all. To avoid the temptation of a whole plate of cookies beckoning to be eaten, freeze the dough after forming into balls, so that a freshly-baked snack can be on hand whenever the mood strikes.

Ingredients

• 1  cup  packed brown sugar
• 1/2  cup  vegetable shortening
• 1/2  cup  molasses
• 1  large egg
• 2 1/4  cups  all-purpose flour (about 10 ounces)
• 2  teaspoons  baking soda
• 1  teaspoon  ground cinnamon
• 1/2  teaspoon  ground cloves
• 1/2  teaspoon  ground ginger
• 1/4  teaspoon  salt
• 1/2  cup  water
• 1/4  cup  granulated sugar
• Cooking spray

Preparation

Combine brown sugar and shortening in a large bowl; beat with a mixer at medium speed until light and fluffy. Add molasses and egg; beat well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt), stirring with a whisk. Add flour mixture to sugar mixture; beat at low speed just until blended. Cover and freeze 1 hour.

Preheat oven to 375°.

Place water in a small bowl. Place granulated sugar in another small bowl. Lightly coat hands with cooking spray. Shape dough into 1-inch balls. Dip one side of each ball in water; dip wet side in sugar. Place balls, sugar side up, 1 inch apart, on baking sheets coated with cooking spray. Bake at 375° for 8 minutes. Remove from pans; cool on wire racks.

Nutritional Information

Calories:

66 (27% from fat)

Fat:

2g (sat 0.5g,mono 0.7g,poly 0.5g)

Protein:

0.7g

Carbohydrate:

11.8g

Fiber:

0.2g

Cholesterol:

4mg

Iron:

0.5mg

Sodium:

67mg

Calcium:

12mg

Raspberry Frozen Yogurt

Experiment with other berries like blueberries and strawberries for a refreshing, low-calorie, calcium-rich treat.

Ingredients

• 2  cups  vanilla low-fat yogurt
• 1/2  cup  whole milk
• 1/4  cup  sugar
• 1  (10-ounce) package frozen raspberries in light syrup, thawed
• Fresh raspberries (optional)

Preparation

Combine first 3 ingredients in a large bowl; stir until sugar dissolves.

Place thawed raspberries in a blender; process until smooth. Strain puree through a fine sieve over a bowl. Discard seeds. Add puree to yogurt mixture.

Pour raspberry mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon into a freezer-safe container; cover and freeze 1 hour or until firm. Garnish with fresh raspberries, if desired.

Nutritional Information

Calories:

100 (12% from fat)

Fat:

1.3g (sat 0.8g,mono 0.3g,poly 0.1g)

Protein:

3.8g

Carbohydrate:

18.6g

Fiber:

0.5g

Cholesterol:

5mg

Iron:

0.2mg

Sodium:

47mg

Calcium:

124mg

17 Ways to Sleep Better Tonight

Scientists like their zzz's just as much as you do — and have put their (hopefully well-rested) brains to studying what really helps you get a good night's sleep.

1. Pump it Up Regular aerobic exercise — bicycling, walking at a moderate pace, swimming laps — for 30 to 40 minutes, four times a week, improves sleep quality. You can break it up into two 20-minute sessions if that fits better into your life. But don't schedule it in the evening; while exercise helps regulate your sleep/wake cycle, the stimulation that comes from a workout in the three hours before bedtime may cancel the benefit.

2. Combine Carbs and Proteins Carbohydrates help your brain use tryptophan, an amino acid that causes sleepiness. And proteins help your body build tryptophan. Get the duo in a light bedtime snack of peanut butter on toast or low-fat cheese and crackers.

3. Try Tai Chi This meditative martial art helps you sleep more deeply and for longer, studies have shown.Taichiproductions.com offers a selection of good, though somewhat pricey ($25), DVDs for beginners. The site also includes lists of certified instructors.

4. Try to Turn In and wake up at the same time every day. But don't worry if you occasionally miss your bedtime during the week — new research shows you can use weekend sleep-ins to help restore your body.

5. Chill Out A cool bedroom lowers your core body temperature, which initiates sleepiness. Ideal thermostat setting? It varies from person to person, but try 65 degrees to start and then adjust, if necessary.

6. Stress Soother Frazzled people sleep less and have worse sleep quality, and compromised slumber contributes to stress. A research-proven way to relax: a warm bath before bed. Not only does a soak help you forget the day's troubles, but raising your skin temperature may enable you to fall asleep faster and then shift you into deeper sleep.

7. Check Your Meds Common drugs, including beta blockers, steroids, and opioid pain pills, can interfere with sleep either by keeping you awake or by contributing to sleep apnea. Some supplements can cause sleep loss, too — ginseng, for example, is a stimulant.

8. Turn Lights Off — and away. Switch off the TV and computer, and face your alarm clock away from you. You'll banish the glow and also those late-night inner monologues — It's 3 A.M.! How will I ever be able to function tomorrow? — that can keep you awake even longer.

9. Snooze Sideways Snoring, besides disturbing your partner, can wake you up. To stop the roar, get off your back. Airways are most blocked in this position, so you snore more.

10. If You’re Tired, you may be tempted to just veg out with a rerun of Everybody Loves Raymond. But boredom can actually cause sleep loss. Stay busy and challenged during your waking hours — socially, emotionally, and physically — and you'll sleep more soundly. 

11. Cut off the Coffee and other caffeinated beverages at 2 P.M. It may be hard to resist a Starbucks run when you hit your afternoon slump, but take a short walk instead, and you'll ensure the caffeine won't be keeping you buzzed when you're trying to wind down at night.

12. Create a Separate Bedroom for Fido... and for Fluffy. A Mayo Clinic survey found that 53 percent of people who share beds or bedrooms with pets have disrupted rest. It's best to keep pets out of your room, but if you don't have the heart to teach your old dog a new trick, set up a cozy bed on the floor.

13. Your Day Job may be interfering with your night life. A study of 2,300 U.S. adults found that people who frequently felt upset at work were nearly twice as likely to develop sleep troubles (interestingly, long hours weren't as disruptive). Try to leave office problems at work. Once you're home, really focus on your family: Put colleague conflict or other work troubles out of mind, set your BlackBerry on "silent," and don't check office e-mail.

14. Count Blessings, Not Sheep In a British study, survey respondents who scored highest in gratitude slept longer than less appreciative participants. The quality of their sleep was also better. Take a few minutes each day to mentally savor the things, large or small, that you're thankful for.

15. Low-tech, High Return Sound machines work for low sounds, but for loud noise, try simple earplugs. They help block everything from street noise and TV to your husband's snoring. Highest in GHRI tests for their muffling ability and comfort: Hearos Ear Plugs Ultimate Softness Series ($3 for four pairs; hearos.com).

16. Nap the Right Way If you didn't get enough sleep, take a short early-afternoon siesta (10 to 40 minutes). Follow with a spritz of water on your face, or (to save your makeup) pat the back of your neck with cold water.

17. S-t-r-e-t-c-h In a study at the Fred Hutchinson Cancer Research Center in Seattle, women who did upper- and lower-body stretches four times a week for about 15 to 30 minutes reduced their problems falling asleep by 30 percent.

Are You a Hypochondriac?

You wake up and you don’t feel like yourself—and it’s not just a case of the Mondays. Surveying your body you find that your throat hurts, your head is reeling, your lymph nodes are tender and small coughs escape your chest. Great…you’re sick.

Instead of taking the hours out of your busy day to see a doctor, you turn to the most convenient source, THE INTERNET. Eventually, a variety of sites present you with about twenty options of what exactly MAY  have invaded your body. The list includes the likes of strep throat, mononucleosis, the common cold, smoke exposure, and scarlet fever. What? You now have two options—assume the best, sip some cold medicine and go on about your day, or succumb to the mind-numbing thought that scarlet fever may be running rampant through your body and make a bee-line for the doctor’s office in search of assurance and antibiotics. (Quick—what would you do?!)

Frequent excessive reactions to this kind of situation may indicate the presence of hypochondriasis.According to AllPsych Online, hypochondria is defined as a “preoccupation with fears of having a serious disease based upon a misinterpretation of bodily sensations”. But where do we draw the line? How do you know if you are simply paying attention to the signs of an impending internal battle or if you may be overacting in true hypochondriac fashion?

Clinical Psychologist Sylvia Gearing, Ph.D. describes hypochondria as a “condition of anxiety”. She notes that often hypochondriacs may behave in one of two ways: either they greatly overreact to small physical ailments that may actually be bothering them, or paranoia may induce them to react even with no present symptoms at all.

“If the patient has an exaggerated response to any sign of a medical issue, they may be experiencing a form of hypochondria,” she states.

Does this sound like you? We asked Dr. Gearing to set the record straight and describe some red flags that may indicate that you’ve crossed over from concerned to totally pre-occupied.

DO YOU WORRY TOO MUCH?

Dr. Gearing suggests that if you find yourself spending hours of your day consumed by the thoughts of sickness and other physical health issues, the behavior becomes unhealthy. In her opinion, spending too much time constantly anxious about any one thing indicates that maybe you’ve crossed the line and have begun to teeter into dangerous territory. However, a certain amount of health awareness is important for everyone.

“While it’s important to not overreact to a physical issue, it is equally important to check out something that seems amiss,” say Dr. Gearing. “If you see something that worries you, see a medical professional to be reassured”.

FEELING MISUNDERSTOOD?

Dr. Gearing explains that another telltale sign of hypochondria is resistance to claims by medical professionals that things are just fine. Often, despite doctors’ best attempts to convince them otherwise, hypochondriacs continue to fixate on and obsess over their health.

“Most people misunderstand how intense the fears of the hypochondriac can become,” Dr. Gearing observes. “They suffer endlessly due to their fears and become very isolated at times due to constant fears and preoccupations.”

ARE YOUR THOUGHTS AFFECTING YOUR DAILY ROUTINE?

Cases of hypochondria frequently vary in severity. “It can range from recurring thoughts to full blown hermits who don’t leave their homes,” explains Dr. Gearing. “Generally, hypochondria becomes a way of life for most people and they consider their fears a normal part of protecting themselves in the world”.

Dr. Gearing also notes that in most cases, those who are affected by hypochondria don’t realize that they have a tendency to blow things out of proportion. It’s anxiety that often spurs these feelings, and the affected person is not often able to control it.

WHAT CAN YOU DO?

If you know someone who may be suffering from hypochondria, try to exhibit great patience with them, and be sure to establish your belief in their personal strength.

If you believe you some of these factors strongly apply to you, Dr. Gearing suggests that you consult a mental health professional to help you obtain proper care. It is also important to live healthily. Exercising regularly and consuming a balanced diet are a few of the ways you can help yourself feel your best and help maintain balance. Although it may be difficult, also try to find ways to help slow down your thoughts and manage your stress.

“Life is to be lived,” says Dr. Gearing, “not worried about!”