How To Get A Good Nights Sleep

Please Tell Me How To Get A Good Nights Sleep!

It is a question on many people’s lips and in their minds; how on earth can I get a good night’s sleep?

Trouble with getting to sleep or actually staying asleep is a massive problem. The surrounding issues are many and varied.

You lack that ‘get up and go’ as you constantly feel tired. Your family and social life suffer, and when it comes to the work environment things are far more challenging than they should be.

Here are just 2 things you should do to help get the sleep you so need. We will also touch on an all-natural solution that is not only highly popular, but also works effectively and comes without any unwanted side-effects.

Cut back on the caffeine

The vast majority of us love our caffeine-hit on a daily basis. Coffee and soda are the major source of this. The problem is caffeine is a stimulant. To help get yourself off to sleep avoid drinking anything containing caffeine from late afternoon onwards.

The reason for saying this is that if you continue to drink caffeine-filled drinks in the early evening, or before you go to bed your mind will be ‘buzzing’. This is the last thing you want when you are looking at how to get a good nights sleep.

So, cut back on your caffeine intake and increase your water and fresh-fruit juice consumption.

Don’t use alcohol as a sleep inducer!

While alcohol is a sedative you would be mistaken if you think drinking to excess will give you a good night’s sleep.

In all likelihood you will fall asleep quickly; however this is not deep, quality sleep. You will also probably awake several times during the night to use the bathroom. This is another unwanted interruption to your sleeping pattern.

When you add to this the hangover effect the following morning this really is not the way to go.

Use an all-natural sleep supplement

A good quality all-natural sleep supplement will work effectively and naturally to give you the sleep you are searching for. When used regularly you will find it helps relax your body and works with your serotonin levels to help you get sufficient sleep.

This will leave you feeling far more relaxed the following day, and ready to face any of those challenges life throws at you.


Should You Buy Retinol?  An Honest Opinion On Retinol


If you don’t know the first thing about retinol, it is actually a form of Vitamin A that is a well-known skin whitening agent. Not surprisingly, there are many women who want to use it in order to have fair skin. If you’re one of those women, you might be wondering if you should buy retinol, and the simple answer is that yes, you can. However, you shouldn’t just buy any brand.

If you search “buy retinol” on Google or any other search engine, you will see that there are many, many brands out there. It can be confusing to know which one to buy especially if you’re not familiar with cosmetics.

For us, however, there are really just two types of cosmetics – the harmful ones and the non-harmful ones. The harmful kind of cosmetics are the ones that contain cancer-causing parabens.

That said, if you’re ever going to buy retinol, check the ingredients. The first thing you need to check is that the brand does NOT contain parabens or any other cancer-causing ingredients.

The next thing you need to check for are the active ingredients. Your brand should have a great concentration of organic and readily-absorbable vitamin A in order to be effective.

Of course, the best judge on whether or not a product is a good one are the users themselves. Before you buy, make sure you read the reviews. A product with an average of four-star ratings based on at least 400 user ratings should be a good product and is something that you should check out.

Retinol products are not at all expensive and some cost less than $50 for a 56 gram container. If you want to check out more products, you can do so on Amazon.


Health recommendations for Omega 3

Omega 3 is one of the few dietary supplements that is truly backed by an amazing amount of scientific research. In fact the health benefits of Omega 3 are becoming so recognized by the scientific and medical community that many authoritative bodies have even begun to compile lists of daily recommended doses or levels for this supplement.

In an article published on Omega 3 learning, the following institutions have daily dosage recommendations for Omega 3:

  • The American Dietetics Association suggest 500mg/day long-chain PUFA intake per day
  • The American Heart Associationrecommends patients with CHD should consume approximately 1 g/day of EPA+DHA preferably from oily fish. (EPA+DHA supplements could be considered in consultation with the physician)
  • The World Health Organization recommends that in adults n-3 PUFAs should form 1-2% of energy/day
  • World Association of Perinatal Medicine recommends that Pregnant and Lactating Women take 200mg DHA per day.


The above list is by no means the full list of authorities which have recognized the health benefits of Omega 3, but it is indicative of how important Omega 3 is to good nutrition.

1. So what are the health recommendations for Omega 3?

It is impossible to include all of the health recommendations for Omega 3 in one small article as the list of recommended uses for Omega 3 is extensive.

Since the human body is composed of and requires such a large proportion of these nutrients both as fuel and as building blocks for the body, the list of Omega 3 health recommendations is equally as comprehensive.

However below are a few of the health recommendations, although this list is by no means a finite list.

2. Health recommendations for Omega 3 for patients who suffer from heart disease

As mentioned above, the American Heart Association recommends that patients with Coronary heart disease consume 1 g of EPA and DHA daily. They are not the only authority to have health recommendations for Omega 3 for heart patients either.

The National Heart foundation of Australia recommends that for the prevention of heart disease, patients should have an intake of 1000mg EPA/DHA per day.

3. Health recommendations for Omega 3 for use by the general public

Omega 3 is not only used to treat health complaints though. There are also extensive health recommendations for Omega 3 for maintenance and promotion of good health in general.

  • The British Nutrition Foundation recommends that adults between the ages of  19 and 50 have a weekly intake of 1.5g of EPA + DHA.
  • The Swiss Society for Nutrition Research  suggest that the general adult population  consumes at lease 250mg LCPUFA per day for primary prevention of CVD,
  • The Health Council of the Netherlands recommends adults take between 150 and 200mg of DHA per day,
  • Japanese Ministry of Health, Labor and Welfare, have such a firm belief in omega 3 that they have extensive recommendations on the daily recommended intake of Omega 3 depending on age, gender etc. The Japanese also recommend using selecttech 552, a unique workout equipment to help with the effectiveness of omega 3.

The bottom line is that Omega 3 is recommended as a daily supplement to the adult diet by Authorities in almost every country in the world and it should form part of every adults diet to maintain and promote good general health.

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Bee Pollen and the Link to Relieving Hot Flashes


Let’s face it, there are tons of ailments that people are choosing to treat naturally because their prescription medications didn’t work.

Many women experience hot flashes which can be embarrassing, especially when it happens while being around others. We know what causes hot flashes, so it only makes sense that if we know what counteracts that, that we can use it for relief.

That is why women can now take comfort in learning about the link between bee pollen and hot flashes.

How Hot Flashes Occur

Hot flashes are not really a mystery, as much as it is a mystery figuring out how to get rid of them. The source of hot flashes is the hypothalamus gland, which is responsible for controlling our body temperature.

When the hypothalamus is malfunctioning we experience a change in our body temperature. The hypothalamus is also the center of hormone control and production.

It is no doubt that when women have these hot flashes that they are screaming about their hormone being out of whack!

What causes the hot flashes is the expansion of the blood vessels, which in turn often causes flushing to the face, neck, and the chest. This is when the face feels hot or “flush”.

Initially many women feel as though they are running a fever until they figure out what is happening. When it happens over and over again it can be frustrating, because it can make you feel strange, and when other people are around they take notice to the color change in your face and neck.

The hot flashes can make you feel like sticking your head in the freezer, but when people ask questions that makes it worse.

So, what do you do, and how do you treat these hot flashes?

Hot flashes draw vitamin B from the body along with other vitamins that the body uses on a daily basis for proper functioning and good health. Potassium plays a key role in balancing the body’s water level, and vitamin C is essential for the body as well.

When these vitamins are depleted they need to be replenished and it’s hard to replenish them quickly enough unless the diet is loaded with foods that contain them.

We know that the American diet is void of many of these vitamins and minerals for general good health, so adding the best supplementation is essential to making up for what the body is lacking.

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A Quick Guide To Different ADHD Treatment Options

In the old days, and I’m talking fifty or sixty odd years ago, a child who showed impulsive behavior and an inability to pay attention was called ‘enthusiastic’.  This child would have been labeled as ‘high-spirited’ and the common response was to leave him/her alone as he/she would soon grow out of that behavior.  However, nowadays, any child who shows these personality traits will more than likely be tested for ADHD or Attention Deficit Hyperactivity Disorder.

ADHD is a disorder, most diagnosed in children between the ages of 8 and 13, where the individual shows an inability to focus on the task at hand, uncontrollable impulsive behavior and hyperactivity in everyday life.  For this behavior to justify a diagnosis, the symptoms must affect the individual’s daily functioning to the point where they are unable to function without external assistance.

Once diagnosed, there are numerous ADHD treatment options available to the individual and their families.  The two most common ADHD treatment options ‘on the market’ are pharmacological and CBT or cognitive behavioral therapy.

The pharmacological ADHD treatment options include different medications such as Adderall and Dexedrine.  These medications work by affecting neurotransmitters in the brain, known as noradrenaline and dopamine, in the area of the brain that controls attention and behavior.  As this is underdeveloped in those with ADHD, the medication will boost the chemicals and increase the person’s ability to concentrate and control behavior.

Another ADHD treatment option is the psychological therapy CBT.  Cognitive behavioral therapy is a practical talking therapy where the problem is identified (a tantrum), and a solution to the problem is formulated (why the tantrum occurred and how to avoid it in the future).

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Of course, there are numerous other ADHD treatment options available to a person, and by doing some online research you can find these.  However, the aforementioned two are the most popular.

ADHD is a very life turning ailment that both mom and dads and children would have to handle. Fortunately, you are not alone. There are many individuals who are influenced by this affliction. To learn more about this log on to

Bulk Up Muscle

How To Bulk Up Muscle The Fast Way

If you want to bulk up muscle, but you have an awesome metabolism that quickly burns all calories you eat, you may need a hardgainer plan. Eating just everything you see is not an option. You need to make sure the nutrients you take in are of high quality and very well-balanced, otherwise you’ll only manage to bulk up some fat and that’s obviously not at all your goal.

The basic rule of bulking up muscle fast is a very well-controlled and planned increase in your nutrient intake. Choose carbohydrates that have a low glycemic index and low fat proteins. Add some high quality fats to your diet, as well.

Another important point is to know when to start the bulking up. Experts say the best time to bulk up is immediately after a long diet. The reason is that your body is already prepared and willing to absorb all nutrients you give it, because it has been deprived of them for such a long period of time. Another reason for this is that you need to have less than 10% body fat in order for this plan to give the best results.

Bulking Up is only one thing that you should consider. IF you’re bulking up, you might want to look into products and services that can help you get taller. Grow Taller 4 Idiots is a book that can help you.

When you calculate your protein intake for bulking up, take into consideration that it should be about 1.5 grams per pound body weight. Don’t eat the whole protein amount in one single meal, because that may make you sluggish and lethargic and may give you digestion troubles. Ideally, you should split the daily protein amount into chunks of 40 grams and see how many a day you need in order to intake the whole quantity. You might need 6-8 meals a day. Space them out with minimum 90 minutes. You also need to be careful where you take these proteins from. The best sources are chicken, turkey, salmon and other lean low fat meats.

Smart Pills Are Here – Don’t Turn Your Back To Achieving A Massive Advantage

Is it really as simple as putting a pill in your mouth and then be instantly whizzed off to a world where super learning is a fact and not some type of fictional story that you have been sold on?

Well let me tell you, smart drugs are changing the present and they most definitely will be changing the future. There is a new wave of powerful, side effect free, and innovative pills that promise to sharpen even the dullest of minds and give anybody a much needed edge in life, business, relationships, in fact any area of their lives.

If you are looking to significantly boost your productivity levels, boost your memory so that you retain and recall information with ease, increase your levels of motivation to learn and become productive or simply want to feel better by boosting your mood.

Well, the good news is that there is a nootropic pill for all of these things.

Have you ever been caught in a brain fog that seemed to last for days, weeks, months, even years?  This is not a fun thing to happen. Especially if you demand a high level of productivity from yourself.

Brain fog is a terrible thing that effects many people. But with smart pills such as CILTEP, you can get rid of brain fog within minutes and the pill will transport your brain to higher states and functioning.

So if you seriously want to be performing at your best, then don’t look past this opportunity. Smart pills have arrived. Don’t turn your back on this amazing opportunity.

It is astonishingly imperative that people are wellness sensible. This particular post has only been about one area of your well being. Another completely vital aspect of your health is your fat. Losing weight might be a little complicated. However, there are many good health supplements on the market place these days. For more information, log on to