salad

Your health is not measured by pounds alone! New research confirms that the key measure of a person’s health isn’t weight, it’s body fat.

Researchers at the Mayo Clinic recently presented a study that found normal weight people with high body fat percentages (over 20 percent for women, 30 percent for men) may be at increased risk for heart disease and diabetes.

On Good Morning America they did a cool report on the study with a real woman who’s bettered her body fat percentage by lifting weights. A few months ago, we ran a story about body fat, and after taking this quiz I realized that my own fat-fighting habits weren’t all that great. Ready to cut the fat? Here are a few simple ways:

Log less tube-time: Watching more than five hours of TV per week ups your risk. Set your DVR to record your fave shows to spend less time sitting (watching commercials) without missing a single episode.

Eat a salad a day: Even veggie fans often skimp on leafy greens, but munching salads six to seven times per week can jettison jiggle. Find salad toppers you love to encourage yourself to dig in: I go for crumbled goat cheese, walnuts and dried cranberries. Yum!

Cook at home: Dining out more than six times per week can boost your risk of gaining body fat. That includes lunches! Skip the local diner and pack a salad to do your body doubly good.

Chill out: Stress is a body-fat booster. Unless, of course, you have an active way to manage it. When tension builds, find an active way to simmer down, such as taking a walk or cleaning your kitchen. No time to exercise? Put on your headphones, shut your eyes and play a favorite tune—whatever you do, don’t reach for that cookie jar!

Go fish: Eating three servings of omega-3 rich foods, such as salmon, tuna, walnuts or flaxseed may help keep body fat at bay. Sprinkle walnuts or flax on your cereal in the morning, and try canned versions of tuna and salmon in a pinch.

Technorati Tags: body fat, body fat percentage, body fat percentages, Diet, fat, heart disease and diabetes, lifting weights, omega 3, ups

A high-intensity interval routine like this can burn away fat and pack on muscle, says its creator, Robert dos Remedios, C.S.C.S., author of Cardio Strength Training. (And if you really want to bulk up, learn 10 ways to pack on a pound of muscle a week.)

Do this: Perform each move for 30 seconds, take a 30-second break, and continue to the next exercise. Repeat the cycle until your 15 minutes are up.

1. Judo pushup

From a pushup position, move your feet forward and raise your hips so your body forms an inverted V. Lower the front of your body with your arms until your chin nears the floor, and then swoop your head and shoulders upward while lowering your hips until they almost touch the floor. Reverse the move, and repeat.

2. Seesaw lunge (right leg)

Stand with your feet hip-width apart, hands on your hips. Step forward with your right leg into a lunge, and lower yourself until your left leg nearly touches the floor.

In one motion, rock backward with your right leg into a reverse lunge. Keep shifting between forward and back lunges with the same leg.

3. Plank reach

Start in a pushup position on a smooth surface. Place your hands on small towels placed in line with your shoulders. Now slide your right hand as far in front of you as possible, and bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat, sliding your left hand.

4. Seesaw lunge (left leg)

Repeat the seesaw lunge that you did before but this time with your left leg.

5. Squat + jump combo

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then stand. Squat again, but after this one, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.

For more body-transforming workouts, check out these workouts to go—you can burn fat and build muscle at home, at the gym or on vacation.

Quick test for … shoulder stability

The test

Place your head, upper back, butt and arms against a wall. Bend your elbows 90 degrees like you’re in a stickup. Slide them to vertical, without elbows or hands leaving the wall.

The verdict

If elbows or hands come off the wall, your shoulder flexibility needs to improve, says Bill Hartman, C.S.C.S. You’re at risk for injury when pushing weight over your head.

The improvement

Work your shoulders with safe moves like lateral dumbbell raises. Do them with your thumbs pointing up, and don’t raise your hands much above shoulder height.

Discover and strengthen all of your weaknesses with these seven simple muscle tests.

Technorati Tags: elbow, exercise, fat, hips, judo, muscle, plank reach, pushup, seesaw, shoulder stability, shoulder width, squat, strength training, workouts

Fight stress and depression with five nutrient-buffed snacks

Sorry, ice cream isn’t on the list! But the following foods do have nutrients that can help fight stress and depression, says Elizabeth Somer, RD, author of Eat Your Way to Happiness.

Food: Oranges, lemons and other citrus fruits
Mood-Boosting Ingredient: Vitamin C
This vitamin helps you cope better in stressful times by lowering your levels of stress hormones. If you get a lot regularly, you’ll feel calmer during tough situations.

Food: Nuts
Mood-Boosting Ingredients: Vitamin E, arginine (an amino acid) and magnesium
A handful of nuts will keep you full and satisfied because they have a low glycemic index-which means they don’t jack up your blood sugar levels and cause mood swings. It also makes you feel good to eat something that seems decadent (they’re considered a little bit naughty because they’re high in fat) but actually has health benefits.

Food: Leafy greens
Mood-Boosting Ingredient: Folic Acid
Research has shown that the folic acid in leafy greens such as kale and spinach can reduce depression and even improve blood flow to the brain. If you’re not eating at least one serving per day you’re more than likely low in folic acid, so try getting more or consider taking a multivitamin that contains it.

Food: Salmon
Mood-Boosting Ingredient: DHA (an omega-3 fatty acid)
The omega-3s in fatty fish such as salmon, mackerel and sardines have been found to improve your mood while lowering the risk of depression and age-related memory loss. The depression link is so strong that American Psychiatric Association suggests that anyone taking antidepressants and/or going through therapy also boost her intake of omega 3s.

Food: Dried cherries
Mood-Boosting Ingredients: Potassium, magnesium and vitamin C
These nutrients all work to curb your body’s stress response. Dried cherries also keep your brain healthy because they’re packed with antioxidants (including vitamin C), which prevent damage to your brain cells that can lead to memory problems.

• Licorice: (What is it?)

Licorice is a botanical, a shrub native to southern Europe and Asia, the roots of which have two primary desirable qualities: first, some varieties of licorice root are fifty times sweeter than sugar and may be chewed or eaten as a sweet and making it a useful component of candies and flavorings; second, licorice has been for thousands of years sought after for its reputed medicinal qualities. Licorice grows wild in southern central Europe and Asia. It is used for its roots and its rhizomes (underground stems). Glycyrrhizic acid is extracted from the root and used as a flavoring in food, tobacco, alcohol, and cosmetics. But there is much more… click on History button on the left

Does all licorice taste the same?
No, indeed not.  There are over a dozen varieties of licorice, the roots vary in degrees of sweetness to a sharp almost peppery flavor.  If you don’t like one, try another! But there is much more… click on Recipes button on the left

What are these beneficial medicinal qualities claimed for licorice?
It has proven useful in the treatment of coughs, where it serves a mild expectorant, and of sore throats, where its soothing properties bring relief.  Licorice increases the production of protective mucus in the stomach, and may reduce the  acid secretion, making it a useful treatment of inflammatory stomach conditions. But there is much more… click on Health button on the left

Common Uses:
In the confectionery industry, water extracts of licorice roots are mixed with sugar, corn syrup and flour to make many types of licorice candy. In the U.S., however, anethole, a major constituent in the anise plant, is a popular substitute-flavoring agent for licorice. Licorice is also commonly used as a sweetening/flavoring agent to counteract the unpleasant taste of many drugs or added as filler in capsules. In the United Kingdom liquorice (syn. licorice) is used as an emulsifier to create foam in drinks and alcoholic beverages. Licorice root can be chewed or made into tea. It is frequently found in cough preparations and candies, often combined with anise seed. Consumption of licorice is believed to aid in healing stomach ulcers. Tea made from licorice and other anti-spasmodic herbs is often taken for menstrual cramps.

Technorati Tags: coriander, health benefits, thai food, thai green curry, vegetarian thai

My name is Catherine from San Diego, CA and I wanted to share my weight loss story with you. I am no celebrity, fitness fanatic, a person that has tons of money for a personal trainer or someone like that. I am just a wife/mom who figured out a system that worked better than all the famous diets, work out programs, etc.

First off let me tell you a little about myself. My husband Adam and I have been married for 7 years. We have 2 little boys. Our oldest Brent is 4 and Taylor is 3.
Yep, that was me at my heaviest and right before my life changed when I started using the Acai Berry Tropic and Tri Cleanse. And that’s me four months after I started using these 2 products. A total of 47 lbs was lost! Yes 47 lbs! At first, I was worried because with two kids we don’t have much money left over. But I found out that I could actually try them for FREE. This is why I would hate to see you leave before you read my story of how I did it

How I got my few extra pounds. : ) Ok 47 lbs is a little more that a few extra, but anyways.

I used to weigh 127lbs. I was never runway model skinny, but I was slim. I had a little booty. And my husband always made me feel fantastic. After my first son was born, I gained about 15 lbs. But then I slowly lost if over a 2 years. Just being active and running around.

Then I got pregnant again. So there I go again, I gained back my weight and then some. This time I did not just drop off the weight. This time after Taylor, I never got below 142. But hey, I had two kids. And I still looked young.

I weighed 174lbs and felt uncomfortable in my own body. I stopped going out with friends. I felt ugly. So I decided to start dieting. I tried all the brand-name diets like Atkins, Jenny Craig, Slim Fast, Nutri-slim, South Beach, bought diet products advertised inside Shape magazines, etc.

Yes, I would maybe lose 10-12 lbs or so then I would gain it right back up. I was so frustrated with these programs that basically made be go up and down in weight without lasting results. So, I just gave up. I started eating more and more because I just did not care. I was in a downward spiral. At my heaviest, I weighed 182lbs.

Most people think that overweight people got that way because they are lazy. Truth is, many woman gain extra weight because of life. Kids, work, school, driving around running errands. It all takes time from our day. And it is all so exhausting.

The TV show that turned my life around!

It was one Jenny TV show that changed my life. I would not say I owe my life to Jenny, but I would say that if I had not been watching when a Dr. Heisen came on to talk about a new superfood called Acai berry, I would probably still be fat.

Dr. Heisen was a pretty credible guy. He is vice-chair and professor of surgery at Columbia University. He had authored over 400 original publications, book chapters and medical books. And I trusted Jenny not to have shady doctors on, so I had a feeling this was not one of those too good to be true products.

Dr. Heisen raved about a new berry from the Amazon Rainforest called Acai (pronounced ah-sa-ee). It is more powerful than pomegranate or red wine. And they can be put into easy to take supplement capsules. But the part that hooked me was when Dr. Heisen explained how Acai helps you lose weight by reducing hunger and raising energy levels.

Acai seemed like the product I had been waiting for all along. Plus, after I saw that show I found out that even CNN, ABC, CBS and the Wall Street Journal have been covering the health benefits of Acai berries.

Many celebrities have used this diet and were successful. They look hot now!

Then the very next day I saw Dr. Heisen on another show talking about another extremely effective way of losing weight as well. Dr Heisen explained that how cleansing your colon or a Colon Cleanse is a great way to lose unwanted weight. I do not know all the medical details, but basically he was explaining how years worth of gunk and junk get trapped in your colon and trap in all sorts of toxins.

It is a thick slime like tar and it also ads a few inches to your waistline. And basically there are some products out there, again that come in a supplement pill form. And that all you have to do was take a pill and it will naturally clean out your colon.

Dr Heisen explained that, you can do all the exercise you want and not lose weight without the right supplements to clean you and energize you. I thought, Maybe thats why all those diets failed for me. Dr. Heisen said that cleansing out this sludge would automatically make you lose weight in ways dieting and exercise can not.

I liked Jenny and Dr. Heisen because they themselves were not trying to peddle some product themselves. Jenny and Dr. Heisen were trying to get the public understand the health benefits simply taking either an Acai berries or a Colon Cleanse supplement pills.

The Acai Berry Tropic & Tri Cleanse combo diet that melted my fat away like magic

These are the two amazing products that I used for my amazing results: Acai berries and Colon Cleanse supplements. Typically they are sold separately by two different companies. But, I had my idea to combine these two methods; I needed to find a way to test it without spending lots of money.

I searched for a few days and found some great free trials of products to test.

The two products I found, and still use, are Acai Berry Tropic and Tri Cleanse.

Here is how I combine them so effectively

Here is the combination I use that works best for me:
Step One: Offer T&C

The Acai Berry Tropic (I found the code TROPICSAVE which can be entered in the promo code box on the second page during checkout to reduce shipping from $4.95 to $0.99!) is the first and most important part of my routine.

The Acai Berry Tropic:

* Gives me the best antioxidants on the planet
* Boosts my energy levels so I can focus on my kids, work, husband, and “me” time
* Reduces my hunger during the day
* Stabilizes my metabolism
* Revitalizes and tightens my skin so I look younger!

I got a free 14 day trial of this amazing Acai Berry Tropic! All I do is take one supplement in the morning and one at night. It’s that easy.
Step Two: Offer T&C

The Tri Cleanse (I found another code LIFE99 which can be entered in the promo code box on the second page during checkout to reduce shipping from $6.99 to $0.99!) is the second important step in my routine. While the Acai Berry Tropic gives me energy and helps suppress my hunger, the Tri Cleanse:

* Removes walls of aged sludge in my colon to get rid of fat
* With a clean colon my body can absorb more nutrients from smaller portions of food
* With a clean colon my body absorbs the Acai Berry even better than before
* The combination helps even more toxins and fat to be eliminated through the colon
* This creates a self-fulfilling cycle: the more colon cleanse I use, the cleaner my colon, the better I am able to absorb nutrients, and dispose of unwanted fat

This combination will drop pounds of retained sludge and retained water, will tighten your skin, make you look years younger, boost your energy levels and help to regulate cholesterol, mood and blood pressure.

I got a free bottle of Tri Cleanse and I take a pill in the morning and evening with my Acai. They are the perfect weight-loss combination, boosting my energy, suppressing my hunger, and cleansing deadly pounds of unwanted sludge from my colon.

My Amazing Results =)

During my trial period, I dropped 18 lbs! After the free trial period I continued using both products and lost another 29lbs. (That’s a total of 47 lbs in 3 months!) I’m back to 128…and I’ve been able to maintain this weight! I feel incredible. I plan on staying below my pre-mom weight forever!

I pray that my story provides at least a little bit of a reason or motivation to do what I did, lose weight! Please, please do not give up, like I did. Losing the weight can and will change your life in ways that you just cannot imagine. You are going to feel better than you did in your twenties. But more importantly, you will finally feel what I feel. Happy!

I wholeheartedly recommend these products and my “double diet” method because it worked for me when nothing else did. I lost the weight, and even better is that the trials were FREE, so you know they will work for you before investing in it. You won’t lose anything but the weight!

Try this diet if you’re stuck in a rut… I guarantee you will get amazing results.

Just try it, you will like it, I promise!
Catherine

P.S. Just make sure you order both the Acai Berry Tropic and Tri Cleanse. It is the only way to guarantee maximum results. Both of these products have an amazing free trial offer and on top of that they even have a money-back guarantee! All I did was pay shipping and handling. It was less than $3.00 for both. What do you have to lose?

By Laurie Pawlik-Kienlen

If you think you’ve heard it all when it comes to fitness, think again! We’ve rounded up 10 things you never knew about working out—from the benefits of a post-exercise drink of pickle juice to why you should avoid your friends at the gym. These unconventional but expert-endorsed fitness tips will put the zing back in your workout.

Don’t exercise with your “BFF.”

Many experts recommend working out with friends to increase motivation, but it can backfire. “People end up talking more than exercising or slowing their speeds or [lowering] intensity levels to chat,” says Stacey Rosenfeld, Ph.D., a psychologist at Columbia University Medical Center in New York City. Plus, walking or running with friends can prevent you from following your body’s cues. If you want to speed up or slow down, for instance, you may not be able to coordinate that with someone else. Arrive at the gym with friends to increase motivation, but save the bonding for later.

Technorati Tags: BFF, blood circulation, electrical impulses, elliptical, exercise, fitness, fitness tips, hump, juice, light waves, pickle, pickle juice, pineapple, pineapple juices, workout clothes

Simple strategies to give your child sweet dreams every night.

A is for Ambient lighting
Soft lighting activates sleep-inducing chemicals called oxytocin in your child’s brain. It is not known precisely which kind of lighting activates oxytocin most successfully, but we do know that bright or harsh light, such as fluorescent lighting, is unhelpful and also blocks the activation of melatonin, the natural sleep hormone. Choose ambient lighting, such as dimmer switches, a warm-glow night-light, or magical fairy lights.

B is for Bodily arousal system
At bedtime, the aim is to activate the ‘calming branch’ of your child’s bodily arousal system. You don’t want to activate your child’s alarm systems, stress hormones, or create high levels of bodily arousal. If you do, your child will feel wide-awake and won’t be remotely interested in going to sleep.

C is for Co-sleeping
Whether you’re an advocate or a critic, research has shown that co-sleeping dramatically lowers a child’s stress chemicals, improves the immune system and releases feel-good oxytocin and opioids in the child’s brain.

D is for Delaying tactics
Some parenting experts believe that children who use delaying tactics before bedtime – like saying they are thirsty, hungry, or need to go to the toilet – are just trying to control or manipulate you. The science of separation anxiety tells a very different story. Babies are genetically programmed to move into a state of both panic and pain when separated from their parents and left alone in a room, particularly if it’s dark. It’s not about control, it’s the activation of your child’s separation, distress and fear systems deep in their brain. Much as you may long for this part of your child’s brain to have evolved, it hasn’t yet!

E is for Emotions
Children are hyper-aware of their parents’ emotional state, so if you are stressed, anxious or irritated, don’t be surprised if your child has trouble sleeping. Research shows that maternal anger directed at children is significantly linked with sleep problems and restlessness.

F is for Ferber
American paediatrician and sleep expert Dr Richard Ferber popularised the “controlled crying” sleep theory and was responsible for a generation of babies being “Ferberised”. Crying-it-out sleep training, which involves long periods of comfort-denial, activates alarm and stress systems in the child’s brain. A mass of brain research shows that early-life stress is detrimental. This is because the first few years of life form a very critical period of brain development. One scientifically measured study showed that babies in the first year of life whose cries were not answered, moved from protest to detachment. The detachment meant that, although they stopped crying, they also suffered from erratic changes in heart rate, breathing, immune and digestive system functioning, and growth hormones. Interestingly, Dr Ferber has recently revised his strict stance on sleep strategies.

G is for Good-night kisses
Another opportunity to release those feel-good hormones and promote feelings of safety, security and sleepfulness. And of course, it goes hand in hand with…

H is for Hugs
There is also an abundance of scientific studies showing that calming your child’s hyperactivity – instead of just ignoring it – helps him develop strategies to be calm under stress in later life. The most powerful way of doing this is by bodily contact, so give plenty of hugs and cuddles or a relaxing massage.

I is for Isolation
Could your child be waking up during the night because he is lonely? Scientific research has shown that isolation is a genetically-programmed acute stressor for mammalian infants and it’s not great for adults either. When adults and children feel lonely, they have poorer sleep, a higher heart rate and lowered immune response. Babies sleeping on their own is a very recent shift for humankind. So much so that some people now refer to sleep training as the biggest experiment of our time – an experiment as yet because we don’t really know the long-term effects this will have on our children. Humans are the only primates that are expected to sleep alone.

J is for Junk food
To be avoided at the best of times, but especially before bed. Sugar-loaded cakes and biscuits will make your child hyper, agitated and irritable, and a protein-rich supper will inhibit sleep-inducing chemicals. Instead, opt for dairy products – they contain calcium, a key component in the manufacture of melatonin, which calms the brain. It’s also worth remembering that it takes around one hour for the tryptophan – a vital component in the manufacture of the calming hormones serotonin and melatonin – in foods to start having an effect, so plan to eat supper at least an hour before your child’s proposed bedtime.

K is for Kiss-and-make-up
A child who is still high from a fight with their sibling or from a major tantrum will not be feeling sleepy. It’s the same with the child whose day has included something frightening that has made their world feel unsafe. When upsetting events occur, primitive alarm bells are triggered in the child’s brain, and high levels of cortisol and noradrenaline (bad stress) block the release of the wonderful calming well-being chemicals needed for sleep. If you want your child to feel sleepy, talk through the events of the day and give lots of cuddles and reassuring kisses.

L is for Lullabies
Babies adore the sound of their parents’ voices, so singing a lilting lullaby can have a calming and soporific effect on your child. Not only do lullabies have an almost hypnotic quality, but they have also been shown to encourage premature babies to grow. In experiments, children who were sung to at night were also better behaved during the day.

M is for Massage
A bedtime massage ritual for the first few years of life has a beneficial impact not only on your child’s growth rates, but also on her activity, rest cycle and sleep-inducing hormones. Research with preschool children showed that those who received massage fell asleep sooner, slept longer during nap time, exhibited better behaviour and had less difficulty falling asleep.

N is for Nose
Your scent is another powerful opioid-activator for your child. The olfactory bulb in the brain is next to one of the key centres that registers alarm. The research shows that powerful smells with strong positive associations can really help to calm separation stress and anxiety. Give your child something she associates with you, or spray some of your favourite perfume on a cloth and leave it by her bed.

O is for Other parents’ children
Try to avoid competitive parenting when it comes to sleep. Forget any thoughts of so-called ‘normal’ sleep patterns. Very few children sleep in their own beds each and every night. One study at the Institute for Child Health in London found that 70 per cent of four- to 16-year-olds came to their parents’ bed at least once a week, and up to 47 per cent of toddlers and 36 per cent of preschoolers wake up at least once a night and need an adult to help them fall back to sleep. Persistent or recurring childhood sleep problems in preschool years are very common, with around a quarter of under-fives having some type of sleep-disturbance problem.

P is for the Psychology of co-sleeping
Psychological studies show that children who have co-slept with their parents in the first years of their life enjoy significantly higher self-esteem, experience less fear and anxiety, suffer less mental ill-health in adulthood and feel more satisfied with life.

Q is for Queen-size bed
If you are thinking of co-sleeping, bed size is vital. A queen-size bed is, by and large, just not big enough, so think of investing in a king-size, or a futon on the floor with an adjoining mattress. It can make all the difference between failed co-sleeping and contented high-quality sleep for all parties during the night.

R is for Routines and Rituals
A regular night-time routine, including bathtime and storytime, will help activate the brain’s calming opioid systems. Eventually, your child will automatically associate this wind-down time with sleep and restfulness.

S is for Storytime
Listening to a bedtime story can activate your child’s higher-thinking brain in such a way that it naturally ‘quietens’ one of the key alarm systems known as the amygdala. Storytime is therefore excellent if your child is still agitated after a fight with her brother, or has had a tantrum over something. Children often love having ‘touch’ stories told by drawing pictures on their backs. Always take your lead from your child. Lying back in a blissful state while you massage her, or telling you to “Get off!” should be feedback enough.

T is for Talking
Taking time to talk through the events of your child’s day will help her reflect on feelings, rather than being overwhelmed by them, and will encourage her to develop empathy and understanding. Even very young children listen intently to this processing of their day. Calm reflection on powerful feelings is a wonderful soother for children and adults alike, and can calm threat and alarm systems in the brain.

U is for Understanding
Being rudely awakened from a blissful sleep is part and parcel of being a parent, but it’s important not to show your impatience if your child wakes you during the night or has nightmares. Allow her to describe any scary dreams and reassure her with comforting words. Settle her back into her own bed and remind her that you’re always close by.

V is for Voice
Your voice has an extremely powerful effect on your child’s brain chemistry from the womb onwards. A jarring voice will be likely to activate sleep-blocking stress chemicals, whereas a soothing voice is likely to activate relaxing opioids. Research with other mammals shows that when infants heard the sound of their mother’s cries, even when she wasn’t actually there, it dramatically brought down their stress hormones. Scientists refer to this as the “acoustic presence of the parent”. Think about using a tape of your voice singing a lullaby or telling a story.

W is for Wind-down time
Children have very immature bodily arousal systems. As a result, they often get over-excited and can’t calm themselves down easily without the help of a soothing adult. By settling your child and allowing quiet activities, you will be activating the ‘calming branch’ of her autonomic nervous system.

X is for XXX
Goodnight kisses are your child’s last contact with you before she closes her eyes, so make them warm and affectionate.

Y is for Yawns
Yawning fits are a sure sign that your child is ready for sleep. When humans are tired, we breathe less, resulting in increased amounts of carbon dioxide and decreased amounts of oxygen in our systems. Yawning invigorates the body, stretches the facial muscles and draws fresh oxygen into weary bodies. But beware, yawns are extremely contagious.

Z is for ZZZZZ
Sshhh. She’s fast asleep. Hopefully she’ll wake up refreshed and ready to face another fun-filled day tomorrow

Technorati Tags: bedtime, children, parenting experts, sleeping, soft lighting, sweet dreams, trouble sleeping

Technorati Tags: bedtime routine, having sex, Insomnia, lying in bed, quiet music, tv programs, warm milk, watching tv