Shop Like a Bee: Look for Color in Your Foods

By Michael Angelo, Senior Editor on Thursday, August 04, 2011

Mom used to tell you to eat your greens but don't ignore all the other colors of the rainbow.

Most people recognize the need of a healthy, well-balanced diet. It’s also important to recognize that each fruit and vegetable contains important properties, which are often identified by their color. The expression, "eat a rainbow of color" aptly states the need to include a variety of fruits and vegetables in the daily diet.

Florescent Fruits
Orange and yellow are vibrant colors, and they appeal to the eyes and taste buds equally. Just one sweet, juicy orange is loaded with vitamin C and contains 52 mg of calcium. Additionally, an orange contains potassium, magnesium, phosphorus, iron and zinc. Nature has gifted us with many other orange and yellow fruits including the nectarine, peach, apricot, mango, cantaloupe and pineapple, and each of these florescent fruits is a vitamin and mineral gold mine. Eat these fruits raw to receive the full value of their essential nutrients.

Vibrant Vegetables
Bright orange and yellow vegetables add color to our food and give life to our immune system. Free radicals and their damaging effects don't stand a chance in the battle with these power-packed nutrients. Colorful vegetables also contain beta-carotene, lycopene, magnesium, potassium, flavonoids, calcium and vitamin C. Carrots, sweet potatoes, yellow and orange peppers, squash, pumpkin and sweet corn are some of the delicious orange and yellow vegetables you should be regularly cycling in and out of your daily diet.

Nutrient Benefits of Orange and Yellow Foods

1. Vitamin C - This vitamin plays a major role in good health. It enhances the immune system, contributes to a healthy cardiovascular system and is a deterrent for cancer and stroke. Every day scientists are discovering new ways vitamin C contributes to overall health. 
2. Beta-carotene - The health-enhancing attributes of beta-carotene are many, including attacking free radicals, enhancing of the immune system function and contributing to a healthy reproductive system.
3. Flavonoids - Acting as antioxidant “protectors” is the important work of flavonoids. In addition to being found in fruits and vegetables, flavonoids are also found in tea and wine, and combining vitamin C with flavonoids helps protect the body from food-borne illnesses.
4. Lycopene – Much of the color in red, orange and yellow fruits and vegetables comes from lycopene. It’s an important antioxidant, which may assist in preventing some types of cancer. A 1995 study at Harvard University suggests lycopene is linked to a decreased risk of prostate cancer. 
5. Potassium – In addition to being an important mineral for heart function, potassium also contributes to kidney, nerve and digestive health. This mineral contributes greatly to overall health by keeping muscles strong, controlling blood pressure and regulating the bowels. 
6. Calcium – Natural calcium is a critical mineral for bones and teeth, and it contributes greatly to the overall health of the body. Recent studies suggest calcium deficiencies are becoming more and more widespread, even among the most industrialized nations of the world, so getting enough calcium has never been as pressing as it is now.

The orange and yellow colors in fruits and vegetables add beauty to our food and vitality to our health. Including a colorful and sufficient amount in your diet will supply your body with essential vitamins, minerals and antioxidants needed for overall good health. So the next time you're at the grocery store take a stroll past the produce and take a note of all the colors in front of you.  Not all vegetables are green and there's no more reason to be looking at fruits and vegetables in terms of black and white.

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Lose Weight with Help from HCG

By Michael Angelo, Senior Editor on Wednesday, August 03, 2011

It's safe, all natural and very effective. The HCG diet is all the rage right now but before you start it yourself you should know exactly what makes HCG a modern day weight loss wonder.

One of the newest trends to hit the dieting world is HCG.  It’s being called the miracle cure for obesity that’s all natural and offers real results fast.  HCG is a hormone called “human chorionic gonadotropin” that's made naturally in the body.  A woman’s body produces it when it’s making the placenta during pregnancy.  It’s also the indicator that’s used in pregnancy tests.  Recently, scientists have found that it may help with weight loss.

HCG And Weight Loss
Studies have shown that HCG has an effect on an area of the brain called the hypothalamus.  This area controls your breathing, heart rate, metabolism and other involuntary functions.  Research suggests when stimulated by HCG, the hypothalamus sends signals to the body telling it to release calories in the fat cells.  These calories store nutrients, and when they’re released they can circulate through the bloodstream.  What this means is that it allows your body to more efficiently use the calories it takes in.

Is HCG Weight Loss For Real?
While some people who have taken HCG supplements swear that they’ve finally found the solution to their obesity problem, some say that it’s just more snake oil.  They point out the fact that people get mixed results from taking the hormone.  While some shed pounds daily, others find that it doesn’t produce any effect at all.

What some people don’t realize is that just taking HCG isn’t enough.  They must also stick to a diet that restricts the intake of calories.  This diet is necessary because you need to be burning what you have stored in fat cells and not storing more.  You can find all kinds of information online about the ideal diet, along with cookbooks and recipes so that you don’t starve yourself.

Are There Side Effects To HCG?
HCG is an all natural weight loss method so there’s no risk of serious side effects.  However, some people suffer a little when they first start the calorie-restricted diet.  People report moodiness, headaches and hunger during the first few days of the diet because they’re used to eating more calorie-rich foods.  Day four is the average turning point – if you can make it that far, your body is fully adjusted to the restricted diet.

Does It Really Work?
If you want to see how fast and effective the HCG diet is, you only have to look at reviews online.  On average, the diet takes off a couple of pounds per day.  Some reviewers have reported 15 pounds or more lost in a week.  Others reported beneficial side effects like raised energy levels and less appetite even after they went off the program.

How To Get The Best Results Out Of HCG
The HCG diet is a fast and effective way to take off the pounds but you’ve got to stick to eating right to make it work.  This is the biggest challenge for most people, but once they overcome it, the pounds start coming off.  It’s recommended that if you want to try this innovative diet, you find some cookbooks, recipes and meal plans online.  These can help you lose weight and also eat meals that are tasty and fulfilling.

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Use a Food Journal to Count More than Calories

By Michael Angelo, Senior Editor on Tuesday, August 02, 2011

Keeping a food journal is a practical, effective to help lose weight, and with tablets and smart phone around it's easier now than ever to start. Here's what your journal should include.

Food journals are the tools of serious health professionals around the globe.  They're easy to maintain, easy to analyze and easier than ever to start.  The App Store currently lists more than 40 different food journal apps alone, ranging from fast food specific calorie counters to complete lifestyle changing software.  Calorie Counter by MyNetDiary, for instance, is a free App Store application that makes keeping a food journal incredibly easy and fast with its huge database of foods and meals.  It includes daily breakdowns of dietary intakes, gives exercise tips, creates charts and - the eVitamins favorite feature - allows users to input and track all of their vitamins and supplements.  Short of building a visual, daily food pyramid to show you what you've been eating, there's not much this app doesn't do.

But the success of food journals doesn't depend completely on modern technology.  Food journals have been around long before touch screens, and there's no shame in using a yellow legal pad or a pocket notebook to keep track of the things you're putting in your body - in fact, some people prefer the freedom and privacy.  As long as your food journal is used habitually and honestly, and as long as you're keeping track of the right things, there's no reason why a food journal can't be written out in cursive or chicken scratch.  Here's a few pointers to help get you started.

Quantity
Estimate the size, volume, weight and/or the quantity of the foods you eat.  Obviously half of a hamburger has less calories than a whole hamburger, but less obvious are variances in sides, extras and serving sizes.  For example, trying to measure the amount of salad you ate in terms of "half" or "whole" is completely dependent on the serving size of the meal itself.  Use actual numbers when you can, and try to use measurements that you know and recognize easiest.  It may not be in your second nature to know the exact weight of the cucumber you just ate, but writing down that you ate about 3" or six slices is better than no using measurement figure at all.

Don't Forget the Little Guys
Unless you're eating purely raw foods, chances are you're using condiments, garnishes, glazes, dressings and other little guys in every meal.  Don't forget about these items when you're updating your journal.  One serving (two tablespoons - remember, use numbers that you understand) of Kraft ranch dressing has about 150 calories, and that needs to be written down in addition to the meal itself.  Did you sprinkle croutons or cheese on that salad?  Write it down.

And don't think that all of these little guys are bad either; a salad can come with carrots and tomatoes in it too, after all.  Just try to be as complete as possible when you're taking it all down, and always look for ways to improve the little guys in your life.  Writing it down will make it easier to see where you can cut back on calories and will help you think about using margarine instead of butter or oil and vinegar instead of salad dressing.

Time and Length of the Meal
Don't forget to make a note of the time you ate and the time it took you to finish.  You've heard that eating slower actually makes you feel fuller and this is where you'll see the proof.  Treat your meals like you would treat your workouts, establish a base and work from there.  If you know that you're eating your lunch in 15 minutes but that it's also a disproportionate size meal given the time of day, then try to slow your meal time down a few minutes.  The extra time could translate directly into calories saved and writing it down makes it easy to see.

The time of day is important as well and it should be noted too.  Your body will metabolize foods faster when you've been up and active for a few hours, so it makes sense that meals eaten within the first ten minutes of waking up should keep you feeling fuller longer than the same meal eaten at 6 p.m.  Again, just writing all of the data down makes these variables easier to track and tweak.

Detail the Scene
Did you eat your lunch on a park bench or in the break room?  Was it relaxed or rushed?  Were you on a date at the time?  Who were you with?

These are details that matter in a food journal because, even if it's subconscious, the environment is a factor that can change the way you eat and the foods that you eat.  Nobody goes to a first date and asks for the fattiest, greasiest item on the menu, but that's pretty much the only way guys will eat on football Sundays during the season.  Detailing the scene around you helps flesh these variables out and lets you know that going to the seafood buffet with your buddy might not be the best way to stick to your diet.

Social or Solitary?
Eating with different people will easily affect the way you eat, as will eating all by yourself.  It's completely normal to want to get some alone time while you eat your meals but don't let yourself get sloppy.  People who eat mostly by themselves tend to eat like nobody is watching, and thus have no real accountability other than to themselves.  Eating in company can offer a subtle reminder that it's not proper to eat an entire large pizza in one sitting, or that an 18-inch sub is meant to be shared.

What Else Is Happening?
Sometimes other things will affect your meal too.  A crying baby is going to instinctively make you want to eat faster but pleasant conversation will slow things down a bit too.  Watching TV, reading, music, people watching - these are all variables that need to be noted.  Eating lunch with a loquacious coworker at the table next to you can really damper your whole lunch, but then again so could complete silence.  Mealtime Zen depends on your own personal preferences and noting the events around you in your food journal will help you see what conditions you're drawn toward.

How's Your Mood?
Among the most important items worth noting in your food journal is your mealtime mood.  Were you contented, frustrated, lonely or elated?  Did you start the meal one way and change halfway through?  What do you think made you feel the way you did?

Comfort foods are called that because they're comforting to eat, and if you're feeling down then you might find yourself eating the same foods time and time again.  Being mindful of your mood will help point out the foods and meals that you revert to when you want a little TLC.  Sometimes these foods aren't all that bad - and it's ok to spoil yourself occasionally - but too much of anything is never a good thing.  Keep an eye on the foods that you're eating when you feel your worst and the ones you eat when you feel your best, you may be surprised to see that there's some overlap.

Hints For More Accurate Food Journal Entries
When working on a food journal, it’s important to maintain your usual habits throughout, unless otherwise instructed by a doctor or nutritionist.  Even as you become more conscious of your habits, it’s important to follow through with them in order to really see how certain behaviors can turn out to be helping or hindering your goals.

To that end, it’s also important to record everything consumed on all of the days that the food journal is being kept.  Writing down meals and snacks as they’re being eaten makes it much easier to remember even the smallest snacks.  Doing a total recall at the end of the day is far more difficult and is likely to be far less accurate, which is why it’s essential to keep your food journal on hand at all times.  Just remember that it's most important to be truthful and accurate in your food journal.  Even if the journal is for your own peace of mind, blanks, gaps and lies are only going to hurt your progress.

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Take Your Vitamins to Sleep Better

By Marcelina Hardy, Staff Writer on Friday, July 29, 2011

You've heard that valerian root, melatonin and tryptophan are good supplements for sleep, but did you know that vitamin D, calcium and magnesium are too. It's true and it's all right here.

If you can’t sleep or you wake up unrested, you may not be getting the vitamins and minerals your body needs. With the chaotic schedule many people lead, it’s no wonder that up to one third of Americans take daily vitamin supplements.

How Vitamins Influence Sleep
When your body doesn’t get the vitamins and minerals it needs to function efficiently, it can begin to show through your inability to sleep. For example, folic acid deficiencies have also been found in individuals suffering from insomnia. According to Dr. Marcelle Pick^[1], vitamin D deficiencies can cause sleep irregularities. It affects the pineal glands, which secrete hormones that regulate circadian rhythms.

Vitamins for Sleep
Understanding which vitamins induce restfulness is your first step to a better night’s sleep.

• B Vitamins

Vitamin Bs improve adrenal gland functioning. When your adrenal glands don't function properly, it can cause insomnia or wakefulness. The two most important B vitamins for sleep are B3 and B6. Vitamin B3 increases REM sleep, which can decrease the number of times you wake up at night, and vitamin B6 supports serotonin production, which helps the body relax before falling asleep.

• Calcium, Magnesium and Vitamin D

Calcium relaxes the nervous system and magnesium has been shown to help people with chronic sleep problems. A combination of calcium and magnesium (in a ratio of 2:1) seems to induce the best sleep. As mentioned above, a vitamin D deficiency can lead to sleep irregularities. A recent study^[2] has shown that vitamin D supplementation can help decrease daytime sleepiness.

• Vitamin E

According to Ronald Hoffman, M.D., CNS^[3], individuals who are unable to sleep because of restless legs syndrome may find relief from taking magnesium, potassium, calcium, vitamin E and folic acid. He reports on his Web site that strong doses are recommended because of the minifying effect digestion has on vitamin potency. He advises that sometimes the dosage for oral supplements must be extremely high.

How to Know What to Take
Since there are more than one vitamins to take for sleep, it can be difficult to know which one to start with or if you should take all of them. While you may think that taking a multivitamin may give you everything you need for a restful night's sleep, it may not have enough of these vitamins to make a difference.

You should take 500 mg of calcium daily to help sleep. Many multivitamins do not have this much calcium. Drinking caffeinated beverages also rids your body of calcium, so you would need more to compensate. The calcium and magnesium combination is most efficient if you take 250 mg of magnesium with the 500 mg of calcium.

You can try to take a multivitamin to see if it helps your sleep, but if it doesn’t, it may be useful to try taking each vitamin separately.

National Sleep Foundation Recommendations^[4]

1. Go to bed and wake up at the same time every day.
2. Make your bedroom comfortable, dark and cool and never use your bed for anything except having sex or sleeping.
3. Do not eat, drink caffeinated beverages or exercise a few hours before bedtime.
4. Don’t smoke or drink alcoholic beverages before bed.
5. Attempt to relax before bed.

Consult Your Doctor
If you are suffering from sleep problems, discuss it with your doctor. Some medical issues can cause you to have trouble sleeping, and resolving those medical issues can solve your sleep problems. It’s also important to discuss supplements with your doctor. He can give you a blood test to see if you are deficient in any vitamins or minerals, so you can gain further insight into what you need to help you sleep better.

Sources

1. ^[1] - Vitamins that Help You Sleep, LiveStrong.com
2. ^[2] - Vitamin D for Sleep?, Health, HuffingtonPost.com
3. ^[3] - Common sleep problems and soultions, DrHoffman.com
4. ^[4] - Health tip: Get a Better Night's Sleep, Health, US News and World Report

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Be Able to Defend Against Diabetes

By Michael Angelo, Senior Editor on Thursday, July 28, 2011

Yes, diabetes is an inherited disease but with a few simple lifestyle changes you can limit the severity and even prevent it from occurring. Get the stats, risks, warning signs and prevention tips right here.

Call it "sugars," "sugs" or "impaired fasting glucose," diabetes is as serious as it is widespread, and the amount of people diagnosed with the disease isn't diminishing with time - it's growing.  According to the American Diabetes Association, more than 25 million Americans are currently afflicted by diabetes, which equates to approximately eight percent of the country's total population. The association also estimates that an additional seven million citizens have an undiagnosed case of the disease. Before you can begin to learn how to prevent diabetes, however, you need to understand what the disease is.

Know Your Numbers
Diabetes comes in two distinct forms, aptly named type 1 and type 2. Type 1 diabetes often strikes during childhood and stems from the body's inability to produce insulin, which is the natural substance that helps the body process and use blood sugar. People with this form of the disease typically require daily insulin injections in order to manage their condition. As a general rule, type 1 diabetes cannot be prevented.

Type 2 diabetes, which is the most prevalent form of the disease, can manifest in one of two ways. Either the body's cells do not properly respond to insulin, or the body does not produce enough of the necessary substance. Though sometimes unavoidable, type 2 diabetes can often be prevented by following certain guidelines.

Know the Odds
Who exactly needs to be thinking about preventing diabetes? Certainly not people already diagnosed with the disease. The fact is that diabetes is related closely with genetics and if one or both of your parents were diagnosed as diabetic then there's a chance that you'll get it too.  Both types can be inherited - and environmental factors can increase or decrease the seriousness and likelihood of the disease.

Men with type 1 diabetes have a 1-in-17 chance of passing the disease to their children.  Women with type 1 diabetes who gave birth before the age of 25 have a 1-in-25 chance of passing on the trait, and those that gave birth after 25 have a 1-in-100 chance. These odds double if either parent was diagnosed as a diabetic before the age of 11, and if both parents are diabetic then the odds of their child having diabetes is between 1-in-4 and 1-in-10.

Type 2 diabetes is genetic as well but environmental factors play a much larger role in the development and progression of the disease.  Parents who are diagnosed with type 2 diabetes before the age of 50 have a 1-in-7 chance to pass the trait on to their kids, and parents diagnosed after 50 have 1-in-13 odds that their children will get it.  If both parents have type 2 diabetes then the odds that their child will have it too skyrockets to 1-in-2.

Know Your Risk Factors
The first step in prevention is to determine your personal diabetes risk factors. One of the most common causes of diabetes is obesity, but ethnicity and age can also impact your likelihood of developing this condition.

Pacific Islanders, African Americans, Native Americans, Latinos and Asian Americans all have an increased risk for developing diabetes, as do people of advanced age.  Caucasians are more predisposed to contracting type 1 than any other race.

If any of these risk factors apply to you, it's of paramount importance that you proactively seek and practice diabetes prevention methods.

Proper Diet and Exercise
Eating a proper, nutritional diet and following a daily fitness regimen is key in diabetes prevention. Because obesity often leads to diabetes, you should do everything possible to remain healthy and keep your weight within the proper range for your height, age and build, as recommended by your doctor.

Also, staying healthy helps your body to maintain proper functionality, including insulin production and glucose, or blood sugar, breakdown and implementation. The American Diabetes Association encourages all people to exercise daily and explains that your body can continue to burn glucose for up to 24 hours after physical activity, depending upon the intensity of your workout. Even a low-impact fitness regimen, such as a daily walk or gardening, can greatly improve your well-being, thus raising your chances of avoiding diabetes.

Annual Check-Ups
Before developing type 2 diabetes, most people have what is called called prediabetes, which refers to an elevation in the body's blood sugar levels. Unfortunately, many individuals do not discover this condition until they are officially diagnosed with diabetes.

Regular checkups can help you closely monitor your health. If you are at a high risk factor for diabetes, your doctor should check your glucose often. When a spike in blood sugar is detected early, you and your physician can work together to develop a plan of action aimed at alleviating the problem in a calculated effort to prevent type 2 diabetes. While there is no way to absolutely guarantee that you'll not develop diabetes, following these guidelines can greatly improve your chances for avoiding the disease. Talk to your doctor about risk factors and testing; he or she can give you personalized prevention advice based on your medical and family history.

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ADHD Symptoms Create Obstacles Later in Life

By Michael Angelo, Senior Editor on Wednesday, July 27, 2011

There's an assumption the ADHA affects only children, but this school of thought is about as antiquated as sticking dunce caps on unruly kids. Check out some of the symptoms of ADHD in adults.

Adults who experience Attention Deficit Hyperactivity Disorder (ADHD) often feel as though they're underachievers and that they're not living up to their potential. They end up living with feelings of disappointment and longing, have poor job performance and often find themselves in terrible relationships. Life with a disability can be difficult but living with undiagnosed ADHD can be disastrous, tumultuous and tempestuous.

Many adults struggle for years, unaware that the source of their problems is undiagnosed ADHD. Many people actually think that ADHD is a disorder that just affects children. The truth is, however, that all ages groups are equally susceptible to ADHD - from infants to grandparents - and that children just seem to get diagnosed easier and faster than adults. Since ADHD tends to run in families, adults usually learn they have the disorder when their children are diagnosed. The good news is that for children and adults, ADHD is a completely treatable disorder.

Organize Your Desk
For those with ADHD, the increased responsibilities that come along with adulthood-- paying bills, working and parenting, just to name a few of them -- can cause problems when it comes to organizing. Being unorganized is one of the biggest things that adults mention as affecting their quality of life. Constant disorganization is a warning sign of ADHD, and if your desktop looks like Keith Moon has touched it then you may want to start treating your ADHD with a simple cleaning and organization campaign. If the finished result doesn't last long then you may want to regularly schedule these cleaning and organization efforts.

Remember the old adage that "a cluttered desk is the sign of a cluttered mind" and put theory into practice. Don't give credence to the notion that cluttered desks are the signatures of genius. Just because Albert Einstein and Al Gore are documented messy desk guys doesn't mean that keeping a messy desk will lead to the next Theory of Relativity or a presidential election. People who suffer from ADHD benefit from routine, regiment and repetition, which is one reason why an organized and clean desk can help these people get their disorder under control.

Vocalize with Your Spouse
Many people who suffer from ADHD also struggle with marriage problems, and although a troubled relationship isn't directly correlated to ADHD, it does provide some interesting insights. People with ADHD generally have poorer listening, speaking and comprehension skills than people who don't have it, and to most laymen these signs can be interpreted as a lack of caring. Don't let your disorder ruin your relationship, talk to your lover and tell them what's up. Explain that your condition makes these aspects of your relationship difficult for you and that it shouldn't be thought of as intentionally apathetic. If you're constantly moving from one relationship to the next and hearing the reasons listed above as source of problems, you may want to see your doctor to get tested for ADHD.

What's in a Name?
Think about the name of condition - attention deficit hyperactivity disorder.  Attention and hyperactivity are mentioned right in the name of the condition itself. People who suffer from ADHD simply don't have the hardwire attention span of people who don't have the condition. Adults and children both can have a difficult time with attention regulation, thus becoming easily distracted. People dealing with this disorder have a harder time focusing on the task at hand, which can lead to not performing up to the expected standard of the workplace. Noisy offices, phone calls, radios, visitors, pop-ins and email all have the potential to stop workflows, slow production or offer a quick escape.

Children with ADHD are often described as being hyperactive, but this symptom shows up differently in adults. Rather than constant activity, adults find it difficult to relax. Others, when referring to you, might describe you as being on edge or tense. Adults who have ADHD often operate in one of two speeds - on or off. When they're up and functioning, they're running on an all systems go mentality with the gears constantly moving, and when they're off they're usually asleep. It may even seem like someone who has ADHD doesn't "go to bed" like the phrase implies; they tend to exhaust themselves into sleep.

Beginning, Middle and End
Adults with ADHD will have a hard time beginning tasks that need a lot of attention. They procrastinate, get distracted, change their plan and have difficulties following through.  This can cause problems at work, school and in relationships. Projects will seem to have no beginning, middle or end, and they'll probably get worked on sporadically and in incomprehensible segments. Again, organization pays dividends but implementing a system of organizing projects can be difficult in its own rite.  Calendars, daily planners and Post-Its are good places to start but some trial and error will reveal the best method of organization.

Late, Late, Late
Adults with ADHD are chronically late. They underestimate how much time they need in order to get to work or to an event on time. They might find that en route to an event, it would be a good idea to get the car washed or fill up the gas tank. If they have a major assignment at work, they don't give themselves enough time to complete it, causing the project to be late. There might seem to be a lack of forethought in their planning, and even though that may be the case, a lot of times their tardiness is a direct result of distraction and lack of follow through.

Emotion and Logic
People with attention deficit hyperactivity disorder often have problems controlling their emotions. They can explode quickly over minor issues, throwing logic and reservation right out of the window. Their anger can fade as quickly as it ignited, leaving the ones offended scratching their heads and wrestling with what happened.  It may seem as if the person with ADHD is bipolar - with such drastic and opposite surges - but this could be more easily identified as the person following their first reaction. Simple breathing techniques can help, as can a brisk walk, but patience and understanding is required for all people involved.

Check with Your Doctor
These are only a few of the most common symptoms of ADHD in adults.  You may or may not notice these qualities in your own life in or in that of a loved one but always be sure to consult with your doctor for a proper diagnosis.  There are tests that can easily be performed in the doctor's office that can confirm or deny your ADHD suspicions.

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Turn the Lights Out On Insomnia

By Michael Angelo, Senior Editor on Wednesday, July 27, 2011

There's a difference between occasional sleepless nights and habitual insomnia. If you're regularly getting less z's than you'd like or need, here's some tips to help you get back into the right habit.

Everyone occasionally suffers from difficulty with falling asleep. It could be because of everyday worries, changes to daily routines or even elation but it happens to everyone. Occasional insomnia can be annoying, but it's not a serious problem until it becomes the norm. Habitual sleeplessness can affect a person’s health, relationships and job performance. If you spend your nights lying awake instead of sleeping, here are some tips that can help you fall asleep more easily.

Treat Your Bedroom like It's a Bed Room
Try to create a restful atmosphere in your bedroom. Avoid keeping a television or computer in your bedroom as these can be too stimulating to your mind at night. Keep your bedroom as dark and as quiet as possible during your sleeping hours.

Avoid from doing any activities in your room other than sleeping.  Many people will retreat to their bedrooms through the course of the day to watch TV, eat, relax, do homework or just have some solo time.  If you're regularly having issues falling asleep, stop treating your bedroom like it's the local YMCA and start treating it like its name suggests. You could be conditioning yourself into insomnia just because your body expects you to do anything but sleep once it's in your bedroom.

Has the Spring Sprung on Your Mattress?
If you find yourself tossing and turning in bed at night because you can’t get comfortable, it may be time to replace your mattress. A mattress that sags in the middle can make your muscles feel sore. Get rid of your old mattress and invest in a new one to improve the quality of your sleep.

Sleep technology, like all other technologies, is constantly improving.  You wouldn't buy a computer that's five years old just like how you wouldn't want to sleep on a mattress that's made with antiquated technology or materials.  Spring or foam, the choice is ultimately up to you, but to more environmentally conscious individuals there's also a growing supply of organic bedding manufacturers.  Just be sure to prolong the life of your mattress by flipping and rotating it regularly.

Kick the Caffeine Habit
A very common reason why people have difficulty sleeping is because they drink too much caffeine, which is very stimulating to the mind and body. Tea, coffee and cola drinks are common sources of caffeine. If you have a hard time falling asleep at night, try reducing your caffeine intake. You may find that cutting back on caffeine during the day will help you feel sleepy in the evening.

Try to alter the drinks you habitually sip on throughout the day.  Try switching to juice instead of tea and water instead of cola when you're hydrating.  Set a caffeine free cutoff time for the day and stick to it.  Some people can comfortably sip a caffe latte at 5 pm and others can't touch any caffeine after noon.  Find out what time works best for your schedule and put it into action.

Additionally, there are several drinks that have the opposite effect as caffeine.  If you need to unwind but don't have the urge to do so on your own, try some sleepy time tea or milk.  Most sleep teas will include valerian root or some other known sleep aids and the tryptophan in the milk is a reputed sleep aid.

Don't Sweat Stress
Stress, anxiety and depression can contribute to difficulty in falling asleep. If you find yourself constantly revisiting the stressful events of the day, or worrying about the future, you may find that you hardly sleep at all. If stress or depression affect your ability to sleep over a period of weeks, it may be helpful to consult a qualified psychologist or psychiatrist for advice.

In addition to a weekly or monthly venting at the doctor's office, there are several natural supplements that can help reduce stress and the effects of ill moods.  St. John's wort is among the most well known anti-stress supplements, but DHA and melatonin are also good places to start looking. Tryptophan, the same active ingredient in milk that makes you sleepy, is also a popular supplement for its use as a sleep aid.

Stretch Yourself into Sleepiness
Take a calming break by walking in the evening for 30 or 40 minutes. During this time, don’t think about your problems, just focus on your surroundings. This will help your body and mind relax, and if it doesn't, there's always yoga classes that promise to do the same.

Besides being good for the body, yoga is pleasing to the mind because of the meditation that accompanies the introspective silence. Meditation alone can be very helpful for people who have difficulty falling asleep and some say its effect is easily doubled when it's coupled with the soothing effects of yoga. Meditation can be as simple as repeating a calming word or mantra or focusing attention on the breath. If any thought comes into your mind during the meditation, gently turn your mind’s attention back to your breathing or your mantra.

Don't Overlook Your 9-to-5
Many people who work shifts have difficulty falling asleep when their schedule changes. People who must constantly adjust to changing work shifts will feel exhausted much of the time. If at all possible, look for a job that will allow you to go to bed and wake up at the same time every day.

Your sleeping habits are just as the name implies - habits. By going to bed every night at a regular hour, you train your body to start feeling sleepy every night at the same time. Be sure to wind down your activities in the evening. Don’t start up on any new projects that will get your mind agitated or engaged. Avoid stimuli of all sorts and just focus on relaxing. If you still have difficulty falling asleep there may be a physical problem that is to blame. Consult a medical doctor if sleeplessness continues to be a problem.

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