During times of stress, our health can be severely affected depending on how intense we are feeling by these external stressors. These events can alter our entire body including our appetites, energy levels, breathing quality and especially our sleeping patterns. So what can we do to stay calm during these stressful moments? One of the best things we can do for ourselves is to prepare for these inevitable moments and get a minimum of 7 hours of quality rest each night. If we feel rested, we’re less likely to be exhausted and apprehensive during the day so that we have the energy and clarity to resolve our problems. Here are 4 tips to help you achieve this restful sleep.

1. Write

Writing in a journal or notebook can get you in a positive frame of mind for sleep, and over time helps you change your whole frame of mind to a more positive, calm one. By writing a simple to do list, it will put your mind at ease over not forgetting anything or worrying about what pressing things need to be taken care of the following day.

2. Listen

Music can often soothe the savage beast… as in your mind and body. Music triggers an emotional response and as long the tunes are relaxing in nature, it can help you feel at ease right before bed.

3. Clean Up

Similar to our suggestion about writing a to-do list, cleaning up at the end of the day can leave you feeling less stressed for bedtime and the feeling of waking up to a clean house and slate can make your rest more peaceful.

4. Meditate

This has been used for centuries to relieve stress in the body and mind to creating inner peace. It’s a great technique to use before bedtime because it blends so naturally into sleep. You don’t have assume the legs crossed on the floor position either. Instead, lay in bed, close your eyes, and inhale slowing through your nose and exhale through your mouth.

A male lion sleeps up to 20 hours a day so what are you waiting for? Sweet dreams!

For more practical life-extending suggestions, take a look at our review of Suzanne Gudaknst’s The Top Secret Fat Loss Secret program. It is brainlessly simple to follow!

Traveling can be a lot of fun and is usually on everyone’s to do list. But it also can disrupt your daily routine, especially your exercise program. Regardless of why or where you’re travelling, keeping fitness in your plans is easier than you think. With a little effort and discipline, you can work around busy schedules to squeeze in some regular physical activity. This way you’ll have more energy to see the sites and enjoy your vacation a whole lot more! Here are 4 tips to keep in mind on your next trip:

1. Plan Ahead

Start planning before you leave. Research area hotels and see if there’s a pool, health club, or exercise room. If they are costly or don’t have any of the above amenities then ask if there’s a health club or fitness center nearby. Some hotels offer guest passes to clubs in the area.

2. Pack your Stuff

Pack a swimsuit and walking or running shoes. You can also bring a portable gym by packing an exercise DVD (find out if there’s a DVD player in your room), a resistance band or tube or a jump rope.

3. Getting There

Start moving before you arrive. Use your feet instead of taking the moving walkways, escalators or elevators. Walk around while you’re waiting to depart. If you’re on a plane, train, or bus, get up and stretch your legs at least every hour by walking up and down the aisle.

4. Welcome to Paradise

Check out the new surroundings. Walk around the hotel or facility when you arrive to find the fitness centre and/or swimming pool and get some exercise. Alternatively, check to see if there’s a park close by, walking trails around the building, or a nearby mall if it’s raining or very hot or cold outside.

For more information about staying active, check out Jon Benson’s and Tom Venuto’s Fit Over 40. Benson describes his personal struggles with weight loss and the setbacks he endured during his quest for optimal fat loss.

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