Struggling to get to sleep?

Sick of waking up tired instead of refreshed?

We all know how much a bad nights sleep can affect the remainder of the day, the need to rush whilst juggling about a dozen other tasks makes life that much more difficult.

A good nights rest can also encourage faster calorie burn as well as being a vital ingredient to overall happiness.

If you're struggling to catch those Z's at the moment, give some of these simple tips a try..

Prepare your Bed:

While your bed probably isn't the primary cause of insomnia, snoring, or other sleep problems, it can certainly contribute to your comfort at night. Make sure you're using the right pillow based on your sleep type, and when it comes time to buy a new mattress, make sure you shop smart (and don't get fleeced). Once you know it isn't your bed, you can start getting to the bottom of your sleep issues. 

Your Diet:

What you eat can greatly affect how you sleep, even during the early half of the day.Eat breakfast first thing in the morning to sleep better at night, and make sure it's a big one. After eating well throughout the day,avoid eating spicy or junk foods at night, and instead choose something that will help you drift off. And remember: no booze! Not only will it not help you get to sleep, it'll cause you to snore all night, too. 

Your Wake-Up Call:

The days of the ever-annoying *bzzt*-*bzzt*-*bzzt* alarms are over. Instead of being jerked awake by an old clock, consider getting a smart alarm app for your phone, like soothing ones for iPhone and Android. Then, try waking yourself up more comfortably. And, whenever possible, do it without stimulants—caffeine can wreak havoc with your brain and body.

Early Exercise:

Exercising in the morning or afternoon—not at night—can help deepen your sleep and make sure you fall asleep quicker, according to a study by the National Sleep Foundation. If you aren't much of an exerciser, there's no better time than now to upgrade your health and fitness routine than now. 

Your Temperature:

Cooling down your body temperature makes a huge difference in how easy it is to fall asleep, but that can be hard to do when it's hot outside (or when your significant other has body temperature nearing the surface of the sun). From DIY air conditioners to cooling pillows to more extreme methods, we've got the lowdown on staying cool while you sleep. Just make sure you don't wake up freezing in the morning—that's never a fun way to start the day. 

Your Amount of Sleep:

Not everyone needs the same exact amount of sleep, but with a little trial and error, you should find your sweet spot pretty easily. Count back 7.5 hours from when you need to wake up, and make sure you get to bed at that time—then adjust accordingly. Of course, you could also try a webapp like Sleepyti.me to help you calculate the perfect number of hours, too.

Your Evening Routine:

As the end of the day rolls around, you should be winding yourself down for bed to get the best sleep possible. If you really want to fall asleep easily, take some time to cultivate the perfect evening routine—some light reading, a nice bubble bath, and something that doesn't involve a backlit screen—to fall asleep quickly and keep your energy up the next day. 

Sweet Dreams..

http://lifehacker.com/5876083/top-10-tricks-for-better-sleep

Quick and Easy 5 Minute Workout

Exercise doesn't have be all time consuming..

Do this 5 minute workout once a day and you'll definitely be able to lose weight and get healthier faster!

A New Term, A New Way To Look At Food...

Are you looking at food as the enemy? Forever tempting, something you can't eat too much of, something you shouldn't add salt to and something to take over your life..

But does it need to be that way?

Maybe you just need to shift the way you think about what you are putting into your body..

And think about it as exactly that - what you are putting into your body.

Food ultimately, is fuel.

Food made up of calories, which gives you the energy to get through the day.

And that's what you should be eating, the right type of foods to get you through your day.

Yes, it's obviously better to eat non processed foods on the whole, but that doesn't mean to you have to cut them out completely. That'll just leave you craving.

Eating healthier of course doesn't mean food becomes boring and bland.

Scroll through this blog for example and you'll get a snippet of how amazingly healthy and delicious food can be.

Calories are not evil, Calories are units of your body's fuel. 

Excessive calories come in the form of overly sugary pastries, cakes and biscuits. Although tasty, these foods may contain as many calories as a whole meal and not fill you up at all.

This of course doesn't stop you from eating said foods but the key is - everything in moderation!

Abandon the diet.

Start thinking of food as fuel rather than something to fear. 

Something to get you through the day.

And something you need to survive.

Healthy Easy Breakfast Ideas!

In a rush in the morning and always tempted by a creamy latte or breakfast muffin to start the day?
Step away from the excessive sugar and give one of these recipes a try..

Poached eggs on wilted spinach and grainy toast

Poached eggs with handful of baby spinach, salt-reduced baked beans with a piece of grainy toast. Baked beans are a great source of iron, B vitamins and fibre. Baby spinach is full of beta-carotene, vitamin K and folate.

Whole oat porridge

Whole oat porridge with almond milk, diced pear and banana, cinnamon, almond flakes, chia seeds and a drizzle of raw honey. Oats are rich in beta-glucan, a type of soluble fibre that is beneficial for reducing cholesterol levels.

Green vegie juice

Green vegie juice made with baby spinach, parsley, celery, cucumber, apple, lime, and avocado. Add a teaspoon of spirulina for extra protein and nutrients. Rich in antioxidants, this super smoothie is a great way to start the day.

Muesli and yoghurt breakfast cups

In a glass add layers of muesli, organic yoghurt, and berries. Then top with crushed mixed nuts and some shredded coconut. Yoghurt is full of beneficial bacteria that helps boost your good intestinal flora, which in turn supports your immune and digestive health.

Fruit smoothie

Smoothie made with organic milk, frozen raspberries and a banana, yoghurt, LSA and chia seeds, 2 dates, and 2 Tbsp of protein powder (eg. fermented brown rice, pea protein, or whey). This is a great breakfast that you can take with you when you are short for time. This protein-rich smoothie will help keep your blood sugar levels balanced and prevent you from cravings sweets during the day.

Natural muesli

Natural muesli with nuts and seeds, topped with kiwi fruit, a handful of berries, and a spoonful of natural yoghurt. This breakfast is high in fibre, antioxidants and probiotic goodness.

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/galleries/10+quick+and+easy+healthy+breakfasts,25668?p=2