How to Get Healthy Skin, Hair and Nails With This 5 Super Foods

Howtojetro.blogspot.com | How to Get Healthy Skin, Hair and Nails With This 5 Super Foods - As a conscious consumer equally passionate about healthy living, nutrition, and cosmetics, I have learned that good beauty products can be of some help to improve our appearance, but they will never replace the importance of our bodies receiving nutrients from whole foods. Several studies have highlighted the critical impact that nutrition has on our skin and how the lack of certain nutrients makes our skin more vulnerable to certain conditions. In addition, during the past few years there has been increased interest in a variety of popular diets (Weight Watchers, Abs Women, Bonus Years, Vegan, Paleo, etc.). It seems to me that this has caused much confusion as to what is really good for our bodies and what is not.

Thankfully, when searching for foods containing nutrients that are most beneficial for healthy skin, hair and nails, most nutritionists and dermatologists seem to agree about the benefits offered by the following foods:

1. Avocados and Olive Oil

I am very glad avocados have become a more popular food because they are an excellent source of Vitamin E and healthy fats, in addition to containing fiber and Vitamin C. Personally, I eat them almost every day. Vitamin E is a fat-soluble antioxidant that has been found to have photoprotective qualities. It provides some protection against UV radiation and it also prevents inflammatory, UV-caused damage to the skin. In addition to being a great source of Vitamin E, olive oil is also rich in polyphenolic compounds, antioxidant substances that fight free radicals and therefore help in preventing premature aging. Vitamin E is also a very effective topical skincare ingredient.

One of my favorite skincare products, argan oil, is packed with Vitamin E and works as a fantastic skin moisturizer for people with combination and oily skin types, as it has sebum-regulating properties. It also works wonders when applied on damaged/brittle hair.

2. Leafy Greens

I’m sure you saw this one coming! Leafy greens — especially spinach and kale — are an exceptional source of phytonutrients. In particular, spinach offers two nutrients, lutein and beta-carotene, which have been shown to promote the skin’s elasticity. Leafy greens also provide Vitamin C, a powerful antioxidant that helps with repairing the skin from any damage caused by exposure to UV rays and environmental toxins. Vitamin C also helps to boost collagen production, promoting the skin’s firmness and elasticity. We just cannot skip on the greens, folks.

Tip: If you have a hard time eating your greens because you don’t like the taste of them, try to sauté them in a little grass-fed butter, such as unsalted Kerry Gold butter, available at most grocery stores across America and Europe. Add a pinch of sea salt and garlic powder to taste. If you are lactose intolerant, you can use ghee instead of butter. Ghee has the same benefits of grass-fed butter but it is almost entirely free of the milk solids present in butter. If you have to avoid dairy products all together, you can use coconut oil, (not virgin, but expeller-pressed coconut oil, as it has no coconut flavor to it).

3. Fermented Foods

Many skin conditions (acne included) may be caused by an unhealthy gut, which is unable to properly digest the foods we eat and promote the absorption of nutrients. Fermented foods introduce healthy bacteria into our gut, allowing the gut to function better and improve our overall health as they provide probiotics, vitamins and enzymes. Some studies have found rosacea and other skin conditions to be triggered by an inflamed, unhealthy gut. Glutathione (GSH) is a byproduct of fermentation and it is a potent antioxidant (also present in avocados). Fermenting foods is also an inexpensive, easy process. I must admit that I was not a big fan of sauerkraut, but after reading about the benefits of eating fermented foods I have started to eat it often.

4. Nuts

Nuts are true nutrition powerhouses. They are rich in omega fatty acids, vitamins, antioxidants and minerals. In particular, Brazil nuts contain selenium, which has been found to be particularly beneficial for the hair and scalp, especially when dry or prone to dandruff. Like avocados and olive oil, nuts are a great source of Vitamin E, which carries all the benefits mentioned above. Pumpkin seeds are an excellent source of zinc, which has been shown to be impressively beneficial in acne patients.

Tip: For full nutritional benefits, nuts should be consumed raw and should be properly prepared by soaking. Soaking nuts overnight helps to rid them of the antinutrients that make them difficult to digest. Prepare the nuts in a similar manner as you would beans and other legumes. Soak the nuts overnight (for at least 7 hours) in filtered water with one tablespoon of sea salt. Once they are soaked, drain the water and rinse them off. Then allow them to dry in the oven at a temperature no higher than 150 F for 12-24 hours, stirring occasionally. They will also taste better!

5. Eggs

Egg yolks contain an especially important nutrient called biotin, which is a B Vitamin (B7). Low levels of biotin may result in brittle nails and hair loss, while healthy levels of biotin may actually reverse such conditions. However, in order to get the full benefits of eating eggs you should try to purchase pastured eggs from a local farm, where the chickens are truly cage free and have access to sunlight, grass and bugs. Unhealthy chickens do not produce healthy eggs! If vegan, you can obtain your biotin intake from peanuts.

If you are ready to introduce some healthy, nutrient-dense foods into your diet, remember that it is not only important to add nutrient-dense foods to our diet, but that we also need to eliminate foods that do not offer any benefits, such as processed foods. Moreover, healthy skin, hair and nails also depend on other health and lifestyle factors such as: food allergies, food intolerances, sleep habits, exercise habits, stress management and water intake. Some medications may also carry side effects that impact our appearance. All factors are very important, and only by keeping balance can maintain healthy, glowing skin, hair and nails.

How to Make Your Life Better

Howtojetro.blogspot.com | How to Make Your Life Better - This list can apply to men and women, but sometimes guys just need an extra reminder.

1. Keep a durable toolbox stocked with the basics: hammer, screwdrivers, nails, etc. You should be able to fix 90 percent of anything that goes wrong in your home.

2. Know how to change a diaper without whining about it.

3. Take up a hobby and be passionate about it. Work is work, and family time is family time, but you should have one thing that’s yours.

4. Invite your mom out at least every 6 months or so—just you and her. Breakfast, brunch, tea–whatever. Just take her out and listen.

5. Take your dad out to a ball game every now and then. He’s dying to just spend a few hours with you over beer and hot dogs. He regrets he didn’t do this with you more when you were younger.

6. When you can, pick up the tab without being asked and don’t make a big deal out of it.

7. Know basic first aid, not just CPR. Know what to do when someone goes in shock, how to immobilize a broken bone, how to apply pressure or dress simple wounds, how to relay information to a 911 operator.

8. Be able to cook a great meal (an appetizer, a salad, and a main course) and know how to pair it with wine. Spaghetti doesn’t count, aim higher.

9. Learn how to recognize when a woman is venting and shut up. She doesn’t want you to solve her problem. If she does, she’ll ask.

10. Know how to drive a manual transmission. It’ll take you a couple hours to learn and you’ll never forget how to do it.

11. Have one go-to method of knowing how to start a fire without a match or lighter. The Boy Scouts have three.

12. Have a bank account separate from your checking and savings. Every paycheck, put 5 to 10 percent of it in said account. Same thing for your 401k–add to it.

13. Read one great book every month. Take your time with it and understand it.

14. Have one toast ready at a moment’s notice. Similarly, know how to give a great speech. The perfect speech will earn you enormous respect.

15. Be able to dance when asked. You don’t have to be Fred Astaire, just move your arms and legs a bit—the girl you’re on the dance floor with is there to have fun.

16. Know how to change a flat tire. Don’t complain when you have to perform the task.

17. Always compete strongly, and lose graciously—win graciously, too.

18. Own a filing cabinet and keep all important paperwork in there. W-2s, birth certificates, tax stuff—anything you can’t afford to lose.

19. Spend at least 5 minutes a day catching up on current events. Don’t just read the Local and Sports sections—venture into the World and Politics sections, as well.

20. If you find yourself in a situation where you’re about to cheat, know that you’ll feel completely miserable afterwards.

21. Always date your wife, girlfriend—significant other. Get off the couch.

22. When someone you’ve just met asks you a friendly question, answer them. Then ask them one back, and listen.

23. Don’t look for approval from anyone other than you and your own set of moral codes.

24. If you feel like something’s wrong with you physically, go to a doctor. A lot of illnesses can be stopped if caught early enough.

25. Remind yourself that your job doesn’t define you.

26. Always compliment her shoes (or anything you know a woman put a little extra effort into).

27. Confidence is everything. Know yourself and what’s important to you–that’ll get you there. (And if you don’t feel confident, fake it—it’ll happen eventually—don’t be cocky, just hold your head high and show poise.)

How to Improve Your Skin With This Healthy Drinks

Howtojetro.blogspot.com | How to Improve Your Skin With This Healthy Drinks - You might have already heard that drinking plenty of water is essential to keep your skin healthy and glowing. The main reason is that skin cells contain a high percentage of water and need it to properly function, just like every other cell of our body. While water is the only essential one, there are other drinks that are beneficial to the skin. These healthy drinks provide not only a certain amount of water, but also other nutrients that support the skin cells' protective and repairing functions.

1. Coconut Water

An easy way to drink more of it? Swap your sports drink with coconut water.
Compared to sports drinks, coconut water is a healthier option because it is naturally sweet and does not contain artificial sweeteners. It is also a source of potassium, which most people are slightly deficient in due to the insufficient amount of fruit and vegetables in the their diet. However, what makes it so beneficial to the skin is that it contains high amounts of antioxidants, which combat free-radicals that are responsible for premature aging. Lastly, there are several nutrients in coconut water that are currently being researched for their medical benefits, such as phytohormones. In particular, one of the phytohormones contained in coconut water, called trans-zeatin, was found to have anti-aging and youth-preserving effects, according to a 2005 study.

2. Green Tea

An easy way to drink more of it? Limit your coffee intake and drink more green tea. 
Due to its dehydrating effects, it is best to limit your coffee intake. Green tea does not have a dehydrating effect on the body and it contains powerful antioxidants called polyphenols that have anti-inflammatory and anti-carcinogenic properties. A study has found evidence that one of these compounds, called EGCG, may help with the healing of several skin conditions, such as psoriasis, rosacea, wounds, and even wrinkles. Polyphenols are also photo-protective and photo-repairing; evidence suggests that drinking green tea can effectively prevent sun damage.

Although green tea is one of the few teas with sufficient evidence supporting the medical claims, there are a few more teas that are recommended for improving the skin, such as, black tea, dandelion tea, and nettle tea.

3. Cold-Pressed Juices

An easy way to drink more of it? Skip sugary fruit juices from concentrate and drink a cold-pressed juice. 
Cold-pressed juices are an easy way to increase your intake of the nutrients that are in fruits and vegetables. What makes cold-pressed juice more beneficial than conventionally prepared fruit juice (aside from being free of added sugar) is that, without heating and over-processing the ingredients, more nutrients are left in the drink, such as vitamins, minerals, and enzymes. The nutritional value depends on the ingredients chosen, but most vegetables and fruits contain beneficial vitamins like vitamin C (which boosts collagen formation), and many other antioxidant-rich nutrients that support skin cells.

How to Take Care Heart Health With This Super Foods

Howtojetro.blogspot.com | How to Take Care Heart Health With This Super Foods - Less than 5 percent of American adults meet all of the dietary recommendations for optimal heart health. Consuming foods low in saturated fat and sodium, yet rich in dietary fiber, can help lower your cholesterol, blood pressure and overall risk of heart disease. The most nutritious foods also provide numerous vitamins, minerals and phytonutrients.

Berries

Berries are rich in fiber, vitamin C, potassium and antioxidants (potent disease-fighting compounds. A study published in the June 2010 issue of the "Journal of Nutrition" found that consuming a beverage that provided the equivalent of 2 cups of blueberries daily for eight weeks significantly decreased blood pressure and improved other markers of cardiovascular health. If you don’t enjoy blueberries, try raspberries, strawberries or blackberries) all are rich in phytonutrients.

Fish

The American Heart Association recommends two servings of fish, preferably fatty fish, each week. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which decrease risk of arrhythmias, lower triglycerides and increase levels of high-density lipoprotein (the good cholesterol) in your blood.

Leafy Greens

Leafy greens, such as spinach and collard greens, are packed with numerous vitamins and minerals while being low in calories. One cup of cooked spinach meets the daily requirements for vitamins A and K and 50 percent of the daily requirements for magnesium and vitamin C yet provides only 40 calories.

Nuts

Nuts are nutrient-dense foods rich in unsaturated fats, protein, fiber, minerals, vitamin E and plant stanols and sterols. Eating 1.5 ounces of nuts (in particular pistachios, walnuts or almonds) can significantly improve your cholesterol and decrease your risk for heart disease. Nuts are heart-healthy snacks that are easy to carry with you when you're on the go.

Legumes

Legumes include beans, peas and lentils -- all of which are low in fat, high in fiber and provide high-quality vegetable protein. A study published in the November 2012 issue of the "Archives of Internal Medicine" indicates that 1 cup of legumes a day improves blood sugar and decreases the risk of cardiovascular disease. You can easily mix legumes into soups, casseroles and pasta dishes, or toss them into salads.

Oats

Oats provide more soluble fiber, the type that lowers your cholesterol, per serving than almost every other grain. Not only will oatmeal improve your heart health, it may help you lose weight. Because oatmeal is so rich in fiber, it can help you feel fuller for a longer period of time, which helps decrease caloric intake throughout the day. For a triple threat of super foods, top your oatmeal with a handful of berries and tablespoon of chopped nuts.

Dark Chocolate

Even a sweet treat, like dark chocolate, can improve heart health. Dark chocolate is rich in flavonoids, compounds that may help prevent blood clots and hardening of the arteries. Since chocolate is high in calories, limit yourself to a 1-ounce piece with 70 percent cocoa or more.

How to Prevent And Reduce Morning Erections

Howtojetro.blogspot.com | How to Prevent And Reduce Morning Erections - Men will often wake up in the morning to find that their penis has filled with blood during the night, and is erect. The scientific name for this is Nocturnal Penile Tumescence. While this is very common and not related to any medical issues, it is often embarrassing and uncomfortable, especially if you share your bed with a partner. A man's penis will often become erect during the night when he dreams of something that arouses him. Urine retention, which occurs when the bladder is full and begins filling the urethra with urine, can again stimulate the penis enough to cause an erection. However, there are ways to reduce the effects and regularity of morning erections.

Before You Go To Bed

1. Decide at what time of the night you are going to bed. If you plan to go to sleep at 11pm, for example, then it is a good idea to stop your intake of fluids at least two hours before you go to bed. This will give plenty of time for your body to process any liquids that you have already consumed, so you can urinate before heading upstairs.

2. Visit the bathroom. Expel all of the urine from your bladder, which will reduce the likelihood of excess urine making its way into your urethra during the course of the night.

3. Engage in sexual activity with your partner if she is willing, or masturbate. The process of ejaculating the semen from your testicles will result in a natural release of testosterone, and should reduce the likelihood of you becoming sexually aroused during sleep. This will make the subsequent morning erection much less frequent.

4. Lie in your bed in a comfortable position, which does not bring stimulation to your penis. Keep a distance away from your partner if not sleeping alone, and lie on your side. Lying on your side reduces the likelihood of your penis becoming aroused by the friction from your mattress underneath you, and duvet on top of you.

5. Go for a short walk in the morning after you wake up. This will shake off the effects of any friction which has occurred during the night between your body and the body of your partner, or the bed.

6. Visit the bathroom again. Relieve yourself by expelling any excess urine which may have entered the urethra as well as your bladder, and caused some arousal.

Tips & Warnings

• Waking up with an erection is completely normal, and is not something to worry about. While it may be embarrassing or uncomfortable, especially if you are sharing your bed with another person, it is not something which you need to seek medical treatment for, unless you are regularly waking up in pain because of morning erections.

How to Boost Your Metabolism Easily

Howtojetro.blogspot.com | How to Boost Your Metabolism Easily - When it comes to weight loss, a fast metabolism makes the difference between reaching your goals and spinning your wheels without seeing much progess. Not only does a speedy metabolism help you burn more calories, but it allows you to eat more during your weight loss journey, making you more likely to stick with your new lifestyle for long-term results. Luckily, you can maximize your metabolic rate through exercise, diet and lifestyle choices.

Lift Weights

Contrary to popular belief, the way to get a faster metabolism is not through hours of cardio. Weight lifting is the best thing you can do if you want a faster metabolism, because it helps you build and maintain lean muscle. "Someone with more lean muscle mass has a higher resting metabolic rate because it takes more calories to maintain muscle than it does fat," says Jarrett Arthur, a fitness and self-defense expert.

Working out with moderate to heavy weights also helps you burn more calories in the hours after your workout. This phenomenon, called EPOC (excess post-exercise oxygen consumption) makes your body take in more oxygen, firing up your metabolism for hours after you've left the gym.

Schedule muscle-building sessions into your gym routine 2 to 3 times per week, with at least one day in between each session for recovery.

HIIT: High Intensity Interval Training

Transform boring cardio into a metabolism-boosting workout with HIIT, or high intensity interval training. Like weightlifting, HIIT stimulates EPOC, so you’ll burn more calories all day, not just when you’re working out.

If you already do cardio on a regular basis, start adding sprints to the mix. Work at maximal effort for 15 seconds to 1 minute, then slow down to recover between sprints. Here's a quick 5-minute HIIT workout to get you started.

• 45 seconds burpees
• 15 seconds rest
• 60 seconds jump rope
• 15 seconds rest
• 45 seconds jump squats
• 15 seconds rest
• 60 seconds ice-skaters
• 2 minutes rest
• Repeat three times.

If you’re new to aerobic exercise, ease into interval workouts. Try moderately raising your intensity for three brief intervals during your workout, but don't go all out, suggests Arthur. As you get fitter, you can start adding more intervals and work at a higher intensity during your sprints, then start reducing the amount of time between intervals.

Spice It Up

Add a little fire to your food to get your metabolism revving, says Charmaine Jones, a registered dietitian based in Washington, D.C. Spicy meals, like ones containing cayenne or ginger, increase your body temperature, which speeds up your metabolism. You can add a pinch of cayenne to almost any savory meal, and even include fresh cayenne and ginger in your smoothies.

For a metabolism-boosting pre-workout, make this energizing pineapple ginger smoothie:

Combine 2-3 pineapple chunks, 1-2 small slices of fresh ginger, a pinch of cayenne pepper, a squeeze of lemon, and ½ cup coconut water or filtered water. Combine all ingredients into your blender and blend until smooth. If you want a chillier treat, use frozen pineapple instead of fresh.

Pump (Dietary) Iron

Raise your metabolism with meals and snacks high in iron, says Jones. Iron helps transport oxygen to your cells, supports your cellular metabolism, gives you natural energy, and helps with chemical reactions needed to burn fat.

Foods rich in iron also tend to contain protein, which raises your metabolism. Protein has a high thermic effect, so your body burns more calories while digesting protein than it does digesting carbs and fat. Foods high in protein also tend to be filling, so they can help you stick to a calorie-controlled diet.

Add lean meats and beans to your meals to increase your iron intake, recommends Jones. Here are a few ideas on how to add more protein to your diet:

• Add a handful of chopped chicken breast or grilled tempeh to your salads
• Pair celery and carrot sticks with black bean hummus
• Drink a protein shake as a meal-replacer or post-workout snack
• Swap out regular yogurt for Greek
• If you're craving fruit, pair it with 1/2 cup of cottage cheese
• Swap refined carbs for lentils or quinoa
• Add protein powder to your oatmeal

Use Metabolism-Stimulating Supplements

Certain vitamins and herbals supplements can also speed up your metabolism. The B-complex vitamins help you get the most energy from your food, providing a boost that powers your workouts and revs up your metabolism, says Jones. Green tea extract, or GTE, contains caffeine, a natural metabolism booster. GTE acts as a thermogenic, raising your body temperature to increase your calorie burn throughout the day.

Make sure you check with your doctor before taking any supplement, cautions Jones. Your doc can recommend an effective, quality-controlled supplement and recommend a dosage that’s not likely to cause side effects.

Drink Icy H2O

Staying hydrated is key to boosting your metabolism, says Erin Palinski-Wade, a New Jersey-based registered dietitian and personal trainer. Water helps flush away energy-sapping toxins that would otherwise make you feel drained and tired. Getting enough water is especially important as you lose weight, because your body generates more toxins when it burns fat.

Down at least 64 ounces daily, and choose cold water for a further metabolism boost, you’ll burn a few extra calories warming it up to body temperature.

Get Your Z's

Revving your metabolism involves more than healthy diet and exercise, you also need enough rest each day. Your body regenerates lean muscle while you’re asleep, says Palinski-Wade, so quality shut-eye boosts your metabolism by helping you build muscle tissue. Getting enough sleep also helps reduce stress and regulates your hormone levels, preventing a buildup of stress hormone cortisol, which is linked to weight gain.

Having trouble getting your recommended 7 to 8 hours nightly? Try all-natural relaxing remedies to get the shut-eye you need.

How to Fall Asleep Naturally and Fast

Howtojetro.blogspot.com | How to Fall Asleep Naturally and Fast - Struggling to get enough sleep? You’re not alone. One in 25 Americans uses prescription sleep aids, reports a 2010 survey conducted by the Centers for Disease Control and Prevention, and that doesn’t count the people who use over-the-counter options. You don’t necessarily need sleeping pills to get a good night’s rest, though; relaxation techniques and natural remedies can help stabilize your sleep schedule.

Practice Yoga

Getting to sleep naturally is all about developing a nighttime routine, and a relaxing yoga practice at the end of the day prepares you for slumber. Yoga therapist Jillian Guinta recommends this easy 5-minute routine:

• Modified camel: Start by kneeling on your mat. Place your hands on your lower back and lengthen your spine, bending back slightly to lift your heart toward the sky. Hold for 60 seconds.
• Reclined twist: Lie on your back with your knees bent and your feet on the ground. Gently move both legs to the side in a “windshield wiper” motion until your legs rest on the ground. Hold 30 seconds; then repeat on the other side.
• Apanasana: Lie on your back with your knees bent and your feet on the ground. Use your arms to gently hug your knees into your chest, letting your lower back relax. Hold for 60 seconds.
• Figure 4: Lie on your back with your knees bent and feet on the ground. Lift your right leg and place your right ankle over your left thigh, letting your knee open to the side, so your right shin is parallel to your hips. Gently lift your left leg, feeling a stretch your right hip and glute. Hold for 30 seconds; then repeat on the other side.
• Child’s Pose: Kneel on the floor and sit back on your heels. Fold forward, keeping your hips back at your heels, as you walk your hands forward on the ground until you come to a comfortable rest position, feeling the gentle stretch in your lower back. Hold for 60 seconds.

Keep a Gratitude Journal

Taking a few minutes each day to keep a gratitude journal naturally relieves stress (a common cause of sleeplessness) so you can relax and get to sleep. "Write down five things you’re grateful for at the end of each day" says Leo Willcocks, a relaxation expert and founder of DeStress to Success. "This helps you feel more fulfilled."

As writing in your gratitude journal becomes a nightly habit, it will also cue your brain to prepare for sleep, which should help with insomnia.

Relax With Aromatherapy

Aromatherapy is a safe and effective natural sleep aid, according to a study published in the Journal of Alternative and Complementary Medicine in 2015. Lavender is your best option. Add five to 10 drops of lavender essential oil to your laundry detergent when you wash your bedding so your pillows and sheets have a relaxing scent, recommends Jay Bradley, lifestyle coach and author of "Live Look Feel." Placing a lavender reed diffuser or burning a lavender candle in your room also sets the mood for sleep, just remember to blow out the candle. If you’re not a fan of lavender, try ylang ylang for its soothing properties.

Try Tea

Capping your night with a cup of herbal tea diffuses anxiety and helps with sleep. Reach for chamomile, a calming bedtime staple, or jasmine tea. "Jasmine tea has similar properties to chamomile and it helps to calm the mind," says Folk, who also recommends valerian tea for its soothing properties. No matter which brew you choose, take some time to savor each sip; drinking tea slowly gives you time to reflect on the day, appreciate the tea’s soothing aroma and ease tension before bedtime.

Apply Some Pressure

Spend a few minutes each night practicing acupressure, a proven stress-reliever that helps with sleep. Just a few minutes using pressure points when you first get into bed can help you relax and get to sleep, says Elizabeth Folk, an herbalist and board-certified licensed acupuncturist.

Folk recommends these four pressure points:

• Spleen 6: Located just above your inner ankle bone. Place four fingers on the inside of your leg above your ankle bone. Position your thumb just above your fourth finger and apply pressure
• Kidney 6: Located approximately 1/2 inch below the bone in your inner ankle
• Heart 7: Located on the “pinky” side of your inner wrist, where your wrist meets your palm
• CV17: Located on your sternum, level with your heart

Use your thumb to apply pressure to each point for 5 to 10 seconds, massaging the point with small circles if it feels comfortable. Folk recommends a firm pressure, just enough to feel slightly tender, but not painful.

Breathe Deep

Keep the powerful breath of fire for energizing morning yoga; sleep-inducing breathing techniques are all about deep belly breaths. Juliana Mitchell, a yoga instructor and director of Living Now Yoga in New York, tells you how:

• Get cozy: put on socks, warm clothing or cover yourself with a blanket to avoid feeling chilly.
• Lie on your back in bed, with one pillow behind your head and one behind your knees.
• Close your eyes and breathe through your nose. Become mindful of your breath.
• Slowly deepen your breaths. Feel your belly expand each time you inhale, as you completely fill your lungs, and fall as you let all the air out of your lungs.

Continue deep breathing for as long as it feels right, you might fall asleep during this exercise, or need to shift positions before sleep. If you wake up during the night, try this practice again to get back to sleep.

About Insomnia and Alternative Medicine

If you’re suffering from chronic insomnia, alternative or natural medicine may help. But you’ll need to see a professional. "When it comes to Chinese herbs, everyone has their own reaction," says Folk. That means that what works for someone else might not work for you, so you need a professional to recommend personalized treatment based on your personal sleep pattern and the cause of your sleep issues. If you’ve tried relaxation techniques and they’re not working, consult a physician or sleep specialist for help.