Seven Step to get better Sleep!

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.

Source : http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

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5 Exercises for Perfect Legs!!

Legs! Who doesn’t want a pair of perfectly formed and shapely legs? You can show them off almost any time of day or place (hemline will vary!) – unlike the chest area or the abs (if you have them!). Luscious legs are an easy way to look fabulous, without seemingly trying. The perfect pair of legs requires a low body fat percentage (you need cardio and diet for that) and muscle for shapeliness. The bad news is, to get a pair of perfect pins you do have to put in the work. The good news is; it’s totally worth it.

WHAT YOU NEED TO DO:

To get amazing legs you need to target all four areas of your thighs (areas 1 – 4, see diagram below) with exercise, as well as increase the shapeliness of your calves (5). Perform the following exercises in a slow and controlled manner. At the most challenging part of the exercise, hold your position briefly and gently return back to your starting position. As you get stronger, do the exercise slower to increase the intensity of the workout. Remember, it is better to go slow and do fewer repetitions than to go fast and do more. To make some of the exercises more challenging you can use dumbbells/ kettlebells, or if you don’t have any to hand, grab a couple of cans of beans to use as light dumbbells or fill a couple of old plastic milk/ juice containers with water to use as kettlebells.


Keep your core muscles engaged at all times by pulling your belly button in to your spine. This will ease the pressure on your lower back and make it more difficult on your legs.

Source : http://www.superskinnyme.com/5-exercises-for-perfect-legs.html

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