Bloating can not only be uncomfortable but embarrassing too. It can make your clothes ill-fitting, mess up your meal plans, and cause gassiness. It can affect anyone, but it’s often far worse (and far more frequent) for women. The reasons are simply biological. To retain more water during pregnancy and facilitate other functions, women have a much longer colon, which means it runs into more problems during digestion, menstruation, and everything else. It’s a perfect recipe for a bloating problem. However, even though bloating seems inevitable, you can use natural remedies to prevent it from occurring and even reduce the bloating you already have. If you’re a woman whose busy week gets waylaid by digestion and bloating issues, it may seem biologically unfair. But these 7 natural remedies can help even the score.   1.   Probiotics Probiotics encourage your gut to produce healthy bacteria that help you absorb nutrients. They also stop cultures of bad bacteria from forming in your intestines, which is a huge cause of bloating. This means that a plant-based, natural source of probiotics is your best soldier on the frontlines of bloat prevention. Dietary probiotic sources include sauerkraut, kimchi, and kombucha. You could also go the dairy route and try kefir and Greek yogurt, though your stomach may not take well to dairy in this instance. Stick to the plant-based alternatives.   2.   Hydrate Hydrating can improve your digestion and the speed with which you absorb nutrients. If you know you’ve had excess salt lately or you haven’t been drinking enough, proper hydration can flush you out, reduce face-swelling and bloating, and make you feel better. Try the water warm with a little lemon for extra benefits.   3.   Fennel Fennel is a natural bloat-blaster, even in raw seed form. You can cook with fennel seeds or even eat them raw as a snack, which can help with bloating particularly when it’s caused by cruciferous vegetables like broccoli and brussels sprouts. However, an easy and more palatable choice might be fennel teas, which you can steep yourself or buy in the store.   4.   Cut Back on Coffee I know, I know. Your busy week is a train and coffee is the coal and if the steam runs out, the whole thing grinds to a halt. But caffeinated coffee is not only a mild diuretic, meaning it takes water out of you, but it’s also a gastrointestinal irritant. It has a natural propensity for causing bloating. Since most of us aren’t going to drop coffee cold turkey, one thing you can do besides simply limit your number of cups in the morning is to reduce the additives you use. Less cream and sugar can help reduce the irritation on your bowels.   5.   Ginger Ginger is a natural anti-inflammatory that my grandma often sliced up and made us chew to treat an upset stomach. Turns out, she was on to something, since a homemade ginger and lemon tea does wonders for [...]

If you are already getting hit with muscle cramps during or immediately after a workout, you are walking on the painful wild side. Muscle cramps can end your training quickly and have you crying uncle like a toddler if you are not careful. It does not matter how tough you are! Just ask LeBron James. He had to be carried off the court in the NBA Finals years ago like a wounded soldier because his cramps prevented him from being able to walk. Muscle cramps usually happen because of three reasons: The person is dehydrated, the muscle has been overused, or you have been holding a certain pose too long. More often than not, it has to do with dehydration and a depletion of the minerals your body needs to function properly. Cramps used to be a major problem for me as well. I’d make the trek to the gym only to have my workout cut in half because the tightness and soreness prevented me from going another step on the treadmill or even attempting another strength training set. But after a bit of research, I realized an ounce of prevention can keep the cramps from ever showing up in the first place.   Drink Plenty of Liquid             Coaches always tell athletes to drink water before they are thirsty to stay properly hydrated. Now that I am older and want to avoid cramping up, I fully agree with them! Pick liquids that have plenty of electrolytes such as coconut water and some of the healthier sports drinks if you find you are already cramping up.   Eat Certain Foods             Bananas are really one of the best gifts nature has ever given us! They contain potassium, magnesium, and calcium (all three nutrients relieve muscle cramps). Avocados, watermelon, and Greek yogurt are also good choices. If I am heading out on a run, I will usually have one of these before I venture out and then another one after I finish.   Massage             Around my area, it costs about a dollar a minute for a good massage. This can get expensive rather quickly. But if you want to treat yourself now and then and relieve muscle soreness and cramping at the same time, there is nothing like a massage for those tight and strained muscles.   Take a Hot Shower             A hot and steamy shower can relieve even the most painful cramps. The hot water will feel so good that you won’t want to get out of the shower! Hopefully, you have a tankless water heater that can supply you with an endless amount of hot water without running out. And if you really want to spoil yourself, look for a good shower bench you can sit on while letting the steaming water soothe your cramping muscles.   Stay Flexible       [...]

There have been times in my life when sleep has not come easy. Probably just like you, I have suffered through times of anxiety and sleeplessness where the alarm goes off in the morning and I know for a fact that I never slept more than two hours the entire night. We need a good amount of sleep every night so our bodies and our minds can operate at full function effectively. Sleep is when our bodies repair themselves and our brain is able to clear out harmful toxins that affect our cognitive abilities. Just one night of sleeplessness can cause havoc on our lives for the entire week as you constantly try to play catch up. And if you can’t sleep for days at a time and are a true insomniac, there is nothing pleasant about walking around like a zombie during the daytime hours.   Solutions to Sleeplessness               If you speak to a doctor about your problems with sleeping, they will probably recommend a couple over the counter items or even a prescription drug to help with the issue. I’m not sure about you, but I usually look for an all-natural solution to a problem before I try any medication.   Box Breathing           As you may have never heard of box breathing, there is a possibility that you would recognize it under another name like square breathing. It is the process by which a person will take slow and deep breaths to bring on relaxation. Police officers, medical professionals, educators, and even the military have used box breathing during strenuous moments to relieve stress.   Four Basic Steps to Box Breathing             Box breathing is like a form of meditation and there is nothing difficult about it. If you follow these four simple steps to box breathing, you just might be able to fall asleep quicker every night when incorporating this method into your life.   For a count of four, exhale deeply by eliminating all the air out of your lungs. Now, with all of the air out of your lungs, count to four. Next, inhale only through your nose also for a count of four (seeing a pattern here?). Finally, pause for another four seconds while you hold the air in your legs and your chest swells and expands.   Keep repeating these four steps and soon enough you will not even have to concentrate to achieve this method. It will just become habit over time.   The Research States…           Rather than rely on my sole recommendation to try box breathing when having difficulty sleeping, there is plenty of research that proves it works in enabling better sleep. In fact, a 2015 study conducted by National Yang-Ming University in Taiwan demonstrated that by doing slow breathing exercises for 20 minutes before bed, the people would fall asleep three times [...]

You need to take care of yourself after everything we’ve been through over the past year. It can be something as simple as taking a daily walk in nature, adding more weight-bearing exercise to your workout routine, or relaxing in an aromatherapy-scented bath. It’s also a great time to take a look at your overall health and wellness and see if there’s room for improvement. One easy—and effective—method for taking better care of your health in 2021 is with IV therapy. You can rehydrate, rejuvenate, and recover with IV therapy—and so much more. Here are just a few reasons why you should check out this innovative treatment.   You Don’t Want to Waste Time Being Sick. No one likes being sick, stuck in bed feeling miserable. It’s tough to lose valuable hours of your day feeling lethargic, worn out, and just plain crummy. IV therapy is ideal for rebounding back from a cold, flu, or other illness as fast as possible. IV fluids contain high amounts of vitamins and minerals—think vitamin C and zinc—that help the body heal and recover from sickness. You can also supplement your IV with medications that provide symptom relief. For instance, anti-nausea medication can help calm bouts of vomiting from the flu. The great thing about IV therapy is how quickly it works. Oral medications take time to kick in because they first have to pass through the digestive system. IV fluids, on the other hand, are infused into your bloodstream so they take effect faster, and you can feel better sooner.   You’re Tired of Being Tired. You’ve probably been dealing with unprecedented amounts of stress over the past several months. Worrying about job insecurity and sick relatives, missing family and friends, and working from home while kids are distance learning in the next room can take a toll. Stress affects many areas of our lives that can lead to exhaustion; we may be eating poorly, not getting enough exercise, or struggling with insomnia. You can recover with IV therapy as it provides an energy lift. Those vitamins and minerals in IV fluids help the body rebalance, along with electrolytes that help restore energy. There’s A Review of IV Vitamin Therapy an IV that’s designed to fight fatigue. The Myers’ Cocktail is popular among IV enthusiasts because it contains energy boosters such as B vitamins and the antioxidant glutathione. Many people who undergo IV therapy for tiredness report feeling an immediate difference in their energy levels and their mood.   You Want to Boost Your Strength and Stamina. Perhaps you’re a CrossFit fanatic, an avid triathlete, or someone who loves to take long hikes to enjoy the beauty of nature. People who engage in robust physical activity want to perform at their peak, and IV therapy can help them feel their best. It’s important for athletes to avoid dehydration, either before a big event and workout or during recovery afterward. IVs can replenish fluids and electrolytes lost from heavy [...]

Essential oils have been used for centuries for various ailments. By letting flowers or herbs seep and condense, holistic healers have created these topicals that compound the effects of the original plant. They’re called essential oils and I definitely consider them more than essential to anyone’s healing journey. I want to first go over how to use essential oils and then dive into a guide to the ones that I use the most. These affordable little vials occupy a permanent space in my cabinet and a permanent role in my weekly relaxation routine.   How to Use Essential Oils? Most essential oils come in a pure, undiluted form. With a few exceptions, this means that they are too harsh to put directly on your body. To properly use essential oils on your skin, you need a carrier oil to mix with it. Add a few drops of the essential oil to a suitable carrier oil to create a salve that can serve as a beauty product or even a pain reliever, depending on the oil. Common carrier oils include Jojoba, coconut, olive, and almond. I find that almond oil feels wonderful on my skin and handles the essential oils well, but any should work (just make sure you buy them organic!). I also enjoy using essential oils aromatically, which requires a machine called a diffuser. It can convert your essential oil into a calming mist that fills the room (you may have seen these at spas or therapy offices). To use these, you should use 2-4 drops of your favorite relaxing oil or a combination of a few of them to create a custom atmosphere of aromatic benefits. Lastly, you can ingest some essential oils like Lemon and Lavender, but not all essential oils are intended for internal use. Peppermint, for instance, can only be used externally unless otherwise stated. Use caution and research for your specific products if you plan on taking essential oils internally. Now, on to my guide to the best oils to use for all kinds of conditions.   Lavender             Lavender is known as a relaxant in plant form and it's no different as an essential oil. It’s probably the oil I buy the most because it’s the most versatile: it makes for calming aromatherapy and doesn’t usually require a carrier oil to use as a soothing hand lotion. Lavender’s ability to relax your body has been a well-known benefit for centuries. However, lavender comes with a host of other properties that make it one of the most-used essential oils on the market. These benefits include fighting fungal infections, treating eczema, soothing digestion and nausea, releasing muscle spasms, and reducing inflammation. With so many benefits in mind, I never let myself run out of lavender.   Peppermint             Peppermint is a perfect winter complement to the modern stresses of a busy week. Athletes love using it to unwind their muscles [...]

Endodontics is a specialised field of dentistry. It requires the professional to study an additional 2 years on top of the regular 4 years to become a dentist. Endodontics involves treating the inner pulp of the teeth. Root canal treatment is often required to save a tooth that would otherwise have to be extracted and the treatment involves several key stages. Reasons for Root Canal Treatment There are numerous reasons why your dentist might refer you to an endodontist for root canal treatment. Infected tooth pulp Gum disease Accidental damage This is often referred to as ‘the art of saving teeth’ and there are several key stages of the treatment that might take as long as 3 weeks to complete.   The Root Canal Treatment Process Fortunately, there is affordable North Shore, Sydney endodontics from a very experienced professional and the treatment involves several key stages, which are as follows: Removal of infected tooth pulp The shaping of the entire root canal system The thorough cleaning and disinfection of the root canal system The filling of a composite material and sealing the canal Adding a crown This might take 3-4 visits to the dentist and a temporary crown would be fitted until the finished crown can be fitted.   Saving Your Teeth Simply put, root canal treatment allows you to keep the tooth, which would otherwise have to be removed due to infected pulp, which can spread if not treated. Losing a single tooth might not sound too bad, after all, it's only a single tooth, yet the removal will seriously affect the two teeth on either side, and you certainly don’t want that. This is one of the main reasons to choose root canal treatment rather than extraction and in almost all cases, the dentist would recommend root canal treatment is it is possible to save the tooth.   Local Anaesthetic The dentist would administer local anaesthetic for the root canal treatment to numb the target area and a good endodontist would deliver a pain-free treatment experience. If you are one of those people who fears dental treatment, there is nothing to worry about and dentists are able to make the patient feel at ease.   Professional Assessment  If you are suffering from any form of oral discomfort, you should make an appointment with your local dentist who can carry out a thorough examination. In the event that root canal treatment is recommended, the dentist would either carry out the treatment or refer you to an endodontist and the treatment plan can be compiled.   Every dentist would agree that it is better to save a tooth with root canal treatment than to have to remove it and an experienced endodontist can carry out the treatment over 3-4 dental appointments. While regular dentists can usually do this treatment, you are advised to seek out an experienced endodontist who will ensure that the tooth pulp is removed, and the canal is filled with a composite [...]

Most of us only know Vitamin D as a choice in milk, but it’s actually a multi-purpose calcium absorber that helps form new bones, helps them grow, and prevents them from being brittle. Anyone who has raised children probably knows the basic benefits of Vitamin D from their pediatrician. With more of us staying inside and absorbing less Vitamin D than ever before, it’s going to become an even more valuable addition to a healthy parent’s arsenal. Even if you only have yourself to worry about, Vitamin D’s physical and mental benefits will come in handy. Here are 4 reasons why you should be supplementing with Vitamin D (and how to do it).   1.   Bone Strength             Calcium promotes healthy bone growth and prevents them from getting brittle. If you’re at risk for osteoporosis or other bone density problems, calcium is the solution. But even if we consume calcium, we can’t use it without Vitamin D. With Vitamin D, our guts can absorb calcium and mineralize our bones. Especially for growing children, this is a huge reason that a regular source of Vitamin D is a dietary must-have. It’s also the most known reason to take it. Read on to learn about some of the hidden benefits.   2.   Immune Support             Many of us are looking for ways to strengthen our immune systems for fear of infecting ourselves or our loved ones with COVID-19. Simultaneously, cold and flu season is upon us as well! Suffice it to say that anything that supports a healthy immune response is a welcome addition to our medicine cabinets. Vitamin D has been shown to prevent viral infections (COVID is one) and reduce the risk of respiratory infections like influenza.   3.   Mental Health             A little-known benefit of Vitamin D is that it can help you fight depression. Neurologists have long since discovered a link between lacking Vitamin D and depression. Even though they’re not sure if the vitamin deficiency is a cause or a result of the mental health problems, Vitamin D supplementation remains an easy way for people dealing with depression to take a small step back towards normal function.   4.   Diabetes Prevention               Not only can Vitamin D reduce inflammation, a major factor in prediabetes and diabetes, but it can also lower hypertension. Lacking Vitamin D has been shown to increase blood pressure and cause targeted damage to vulnerable organs. Combining calcium, Vitamin D, and sunlight has been shown to lower the user’s risk for type 2 diabetes, even while it lowers blood pressure.   How to take Vitamin D             Vitamin D is not the most common mineral in modern diets. I usually have to go out of my way to get a good supply of it. Most people get it through whole milk and fortified [...]

If you’ve been reading health blogs or visiting your doctor, you know to fear the word “inflammation.” We now know that inflammation is a root cause of many of the modern world’s most lethal chronic conditions, from heart disease to cancer. Uncontrolled inflammation stresses you out, messes with your mood, makes it harder to absorb nutrients, and can lead to chronic pain. But did you know that an imbalanced gut is one of the major causes of inflammation? Our digestive system contains a lot of bacteria, many of which are good for us. They are the main source of our immune system support. They fight off bad bacteria and prevent major diseases. These good bacteria are called probiotics. If we don’t have enough, our bodies can become imbalanced, leading to oxidative stress, indigestion, and inflammation. Read on to learn 4 reasons why you should use probiotics (and how to get them).   1.   Digestive Balance The bacteria in your gut are in a state of balance when you’re healthy. But illness, bad diet choices, and antibiotics can throw it out of whack. The result? Anything from indigestion to full-blown mental disorders can result from having an imbalanced gut for a long time. You should consider taking probiotics to keep your “flora,” as it’s called, in balance.   2.   Heart Health Probiotics actually maintain your heart’s health as part of this balancing act. They’ve been known to reduce cholesterol and blood pressure, making your body calmer as a result. If you have out-of-control LDL cholesterol levels (the “bad” kind), consider taking more probiotics as a precaution.   3.   Diarrhea Treatment Diarrhea is inconvenient, demeaning, and even painful. It disrupts your eating schedule and makes you feel a constant, low-grade level of sick. Often, diarrhea can be caused by antibiotics because of how they kill off the good bacteria in your digestive system. If you’re taking antibiotics now or have in the past, you should consider supplementing with a steady stream of probiotics to keep your systems in balance and prevent or treat diarrhea.   4.   Mental Health As I mentioned, an imbalanced gut can contribute to decreases in mental health. This works both ways. You can potentially improve the symptoms of mental health conditions by supplementing with probiotics. These conditions include depression, autism, anxiety, OCD, and even memory problems. By decreasing inflammation and balancing hormones, probiotics show great promise in the management of chronic mental health conditions.   How to Take Probiotics Probiotics can be taken as a supplement in pill form that you have to keep refrigerated. On the bottle, they will list the number of cultures and the types of bacteria present. It’s best to get a variety of types and to make sure it says “live and active cultures” on the bottle. However, many people prefer to take probiotics through food. I find that this is a more natural way to get your supply and easier to keep up throughout the year. Yogurt [...]

In this era, specifically during this pandemic, the world is burdened with a health crisis; many of us are working from home. Thanks to COVID, we stayed in, but no thanks, because it has almost reduced our physical activity by 34.5%. Overweight and obesity aren't something you should be dealing with right now; we all have our plates full. Well, before you move ahead to find out the vitamins for weight loss, it is imperative that you understand that vitamins are only an adjuvant treatment and not a substitute for a workout and diet. With the right amount of workout, combined with a diet recommended by your dietician and these vitamins, you will be summer-ready, and once the pandemic ends, you can flaunt your beach body! First off, it is essential to understand the biological mechanism of how weight gain occurs. Weight gain occurs when the metabolism of your body is slow when compared to the intake of calories. This thereby causes the body to store the food in the form of fat, which is then deposited under your skin in the form of adipose tissue, especially in the tummy region. A well-balanced diet that ensures controlled intake of food, as well as a dietary schedule that you could stick to religiously, would be the first steps on your weight loss journey. While on a diet, you would need safe and effective vitamin supplements that would provide the extra boost that your body requires. Continue reading to find out how exactly you could integrate vitamins in your weight loss journey.   What Are the Vitamins for Weight Loss? According to Arielle Levitan, MD, the author of the book The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health, "As part of a healthy living plan that includes clean eating, exercise, and stress management; vitamins and minerals also play a pivotal role in weight loss and weight management." You can use various vitamins that will enrich your metabolism and help you in your weight loss journey. The current pharma/medical market offers a wide range of supplements and vitamins that provide instant body fat burner capsules with herbal extracts and minerals. Hence, let us discuss in detail the benefits of each weight loss vitamin and how they can help you.   Vitamins that Burn Your Fat People always tend to turn their heads to the latest fad offered by the market. It could be anything from a fat burner to an appetite suppressant. As discussed earlier, most of these outweigh their benefits by causing potential harm to your body. Hence, we have curated the best vitamins that you need to consider for your weight loss when on a strict diet:   Vitamin C This vitamin helps you burn fat tissue stored via oxidation, thereby contributing to a faster metabolic rate. This vitamin facilitates the transfer of the fat molecules to the next step, which is the breakdown of molecules. When there is an adequate [...]

Essential oils provide health benefits that range from relieving the symptoms of chronic pain conditions to reducing anxiety. In order to reap their benefits, however, you have to know which oils help with stress relief, as well as how to use them. Particularly for people who spend more time at home these days, having essential oils on hand can be a godsend. They can’t cure the root cause of stress or slow down your busy week, but they can make you feel supported and strong. I use these 4 essential oils to give my mind the serenity it needs to handle the week calmly and professionally. Hopefully, you will too.   How to Use Essential Oils Essential oils require a little guidance, so before I get into the types I use, here’s a little advice on how to use them. In general, you can use essential oils in three ways: as aromatherapy, as a topical, or as an oral supplement. You may have seen diffusers at a spa or therapist’s office, those little machines that pump out soothing steam. They contain essential oils to give the room calming energy and you can use them in your house as well. As topicals, many essential oils cannot be applied directly to your skin. Most require the use of a carrier oil such as coconut or almond to dilute them. So, if you plan on massaging these oils into your skin for pain or stress relief, be sure to mix a few drops with a good helping of organic oil. Finally, if you plan on taking them internally, be sure to research which oils were made for this purpose. Many of them must be restricted to external use. Now that’s out of the way, let’s get into my 4 favorite essential oils for stress relief.   Lavender             Lavender has been known for centuries for its relaxing properties and that’s no different in the modern age. Lavender can support and restore your nervous system by lowering your heart rate and blood pressure, calming your nerves, and giving you a sense of serenity. This is why lavender is often touted as a sleep aid. By mixing a few drops of lavender essential oil with almond oil and rubbing it into your wrist or the sides of your head, you can get a good night’s sleep or just calm down in the middle of a busy day.   Bergamot             Bergamot is a citrus fruit bred by combining lemons and limes. It’s a favorite for Chinese herbalists because of its ability to support digestion, but it’s even been used as a mild antidepressant. This is because bergamot improves circulation and helps balance your hormones. This enhances your mood at the same time as it supports digestion. Bergamot essential oil produces feelings of joy as a result of that balance, which is why it’s a perfect aromatherapy treatment to freshen up [...]

During the busy workweek, getting the right vitamins and minerals from our diet involves knowing what our bodies need most, and shopping accordingly. If you’re like me, you’re only going to the store every 2-3 weeks to stay safer during the COVID pandemic. This means that knowing the vitamins your body needs should be part of your lockdown survival guide. Vitamin C is an essential vitamin because we don’t have any of it in our bodies naturally – we have to take it through food or supplements. You may be most familiar with it as the go-to vitamin for cold and flu prevention, but Vitamin C has a host of other benefits that will not only help you in the quarantine but will help protect you and your family from chronic illnesses down the road.   1.   Immune System Support             Since this is the most well-known benefit of Vitamin C, I’m listing it first. Vitamin C boosts white blood cell production, which helps your body fight infection, a particularly tantalizing benefit during the pandemic. That’s not the vitamin’s only immune system function, however. Vitamin C also boosts your skin’s defense, which improves your healing time and makes your skin stronger through an effect similar to an antioxidant. Pneumonia is particularly susceptible to Vitamin C’s immune-boosting influence.   2.   Preventing Chronic Disease             Vitamin C doesn’t just boost your immune system in the short-term. By preventing oxidative stress and removing free radicals from your body, Vitamin C can also shield your body from more serious chronic diseases. By raising the antioxidant levels in your blood, Vitamin C helps you fight inflammation, which we are quickly discovering is the root cause of most chronic illnesses. Metabolic syndromes like diabetes and chronic heart disease are linked to inflammation. Heart disease particularly involves a combination of high blood pressure, high bad cholesterol, low good cholesterol, and out-of-control inflammation. Vitamin C is one way to get back in control.   3.   Prevent Iron Deficiencies             Iron is a mineral that gives us strength. It does this by helping our bodies transport oxygen to the parts that need it by supporting healthy red blood cell counts. Iron is a well-known benefit of eating leafy vegetables. Many of us are making the sacrifice to get our daily allotment without realizing that Vitamin C is what makes it all worth it. Iron is difficult for our bodies to absorb, which is why Vitamin C, which converts plant-based iron sources into more absorbable forms, is so essential. Healthy iron levels have been linked to lower instances of anemia, which is only possible if you have enough Vitamin C built up to help you absorb it.   4.   Mental Health             Our mental health becomes more important as we age, as our risk for related memory and personality disorders increases naturally. The same oxidative [...]

Winding down for the night makes falling asleep so much better. If you hop in bed still energized from the day, stressed out, or tense, it can be hard to get a sound sleep, which we all so desperately need. I make sure to relax and decompress before bedtime, as I need my sleep to be fully functional and on my toes for every tomorrow. Not to mention, the benefits of a good night’s sleep keep me healthy, looking youthful, and feeling focused. Follow these tips each evening to ensure your slumber is beyond sufficient. You’ll drift off into dreamland with a clear mind, weight lifted off your shoulders, and a soothed spirit.   Sip Some Tea             Every night, at some point post-dinner, hot tea is the perfect “nightcap” for getting in a mellow mood. Choose a decaf variety, such as chamomile, or any flavor you enjoy in the decaf version. Add a little warm milk and a touch of honey or agave if you want something slightly sweet. Settle into your comfy chair and sip in silence. Enjoy the aroma and flavor, and feel the warmth run through your body. Tea is delicious and stress-relieving, and once you’re done with your cup, you won’t be tempted to indulge in a midnight snack. You’ll be too busy sleeping anyhow.   Tie Up Loose Ends Whether it is work related, a personal matter, something for the kids, or another to-do, get as much done as you can well before bedtime. When you’re preoccupied worrying about finishing a task or resolving a matter, your mind will spin as you lie awake well into the wee hours of the night. If there’s no possibility to tie up loose ends for the evening, jot down what you’ll need to do the next day so it’s off your mind with a plan of action you can tend to tomorrow. You will feel relieved and ready to handle your situation after a solid night’s sleep.   Go Low-Tech             What would we do without all our gadgets and gear? We are nearly hooked on our smartphones, tablets, and laptops, but the evening calls for a no-frills, tech-free(ish) experience. About two hours before bedtime, check your last emails for the day, text back your friends and family, and finish your favorite TV show. Scroll through social media for one final look for the night and set your tech items aside. Of course, keep your phone handy in case of emergency, but don’t grab it just because. The lights from these gizmos interrupt our natural rhythms which can affect the quality of sleep. Plus, all the stimulation will keep you awake and interested. Rather than going high-tech, consider listening to some soft music, meditating, or reading a book.   Take A Hot Bath             There is nothing like soaking in a steamy tub filled with fragrant bubbles [...]