How to Sleep Correctly

The average person spends a third of his life in bed. The bed, and more importantly, the mattress that you buy should be considered an investment in your health. Usually the more expensive a mattress, the more supportive it should be. 

You should check that when lying, your mattress supports you fully and your spine should be in its appropriate curves. A too firm mattress can be just as bad as one that is too soft. Sleeping on a board will not help most people. However, if your bed is very soft, putting a 3/4 inch plywood board under your mattress may give it some additional support. 

The position you lie in can make a difference to your back. If you are in any doubt consult your physical therapist.

The correct way:

1. Lying on your side with your knees bend effectively flattens your back. A pillow may be used to support your neck, especially if your shoulders are broad.

2.  Sleeping on your back is restful and correct when your knees are fully supported - place a cushion or two underneath them whilst sleeping.

Danie de Villiers

No More Sleepless Nights

Restless nights, insomnia and disturbed sleep claim over 60 million victims every night in the US. So if you experience difficulty sleeping you are in good company. Yet, often sleep problems are the result of a deeper problem, a problem that you may be able to begin to overcome by using some of these five 'quick change' techniques. They will not remove the root cause of your insomnia but they could well reduce its effects, which will help you to get some well-deserved rest. 

1. Avoid caffeinated drinks in the evening 

To avoid sleep insomnia it is good to clear all of the caffeine out of your body prior to resting. In practice it is right to avoid all caffeine from early evening onwards. And because some teas and chocolate contain caffeine you must be careful of any secret sources of caffeine. 

2. Make sleep a habit

Create a specific and systematic bedtime routine. Start the relaxation process some time before you want to sleep. Do the things that feel right for you, for example you could get yourself a warm drink, and relax with a good book. Do things that don't need lots of movement and ideally avoid spending time on the computer or being glued to the television as both could be very stimulating. 

3. Avoid alcohol

It is a misconception that a late night drink can help you relax; alcohol is proven to inhibit or in some cases interrupt deep, relaxing sleep. Although the odd glass of wine will not make a great difference, it is best to avoid all alcohol whist you attempt a routine to induce consistent sleep patterns. 

4. Make bedtime regular

Most sleep professionals concur that having a planned and regular time to go to rest is an aid to sleeping well. Initially, if you have a problem sleeping your normal instinct is to go to bed early, in fact the most efficient way to get a peaceful night's sleep is to go to bed later. You may sleep for less you will have deeper, more restful sleep. Then once your rest patterns have stabilized and your body readjusted you could then begin to go to bed earlier and sleep for longer. 

5. Relax to calming music 

To aid your journey to rest think of listening to calming music, natural sounds, self-hypnosis or suggestion audio for a deeper more soothing sleep. These treatments are actually developed to help you relax and calm down. A few are based on successful therapy practices and designed to solve the root cause of your insomnia.

How to Have Beautiful and Sexy Legs

Together with their eyes and breasts, women's legs are a primary target for men's  scrutiny and approval.

Here is how to go for those beautiful, sexy legs:

·         If your legs are too fat, lose fat by going on a sensible diet and exercise. Start a regular sport activity or go to the gym.

·         Sometimes, legs may not be fat, but look heavy, because of bad circulation. Put your legs and feet up.

·         If your legs are too thin, improve them with exercise. The legs can look much more attractive with better muscle tone. Walking and bicycling are wonderful exercises for shapely legs. At the office, walk up the stairs, instead of taking the elevator!

·         Avoid standing for prolonged periods of time to reduce the appearance of varicose veins.

·         Smooth legs look more appealing than fuzzy legs. Creams can be used as hair removers, and there is quite a number of shaving tools present in the market. But the best natural depilatory is a turmeric paste, apply it before a bath, and leave it on to dry.

·         After a bath, make your skin feel good by moisturizing it.

·         Avoid excessive sun exposure.

·         Avoid baths that are too hot.

·         Elevate or raise your legs when sleeping.

·         Always finish your shower with a cold water jet on your legs.

·         Drink a lot of water.

There you are. Remember, it is no good to look sexy. You must also be sexy!