6 Reasons You Aren't Sleeping Enough at Night.

We've all been there. It's 3 a.m., we have an important meeting the next morning, we're completely exhausted and the sleep gods have chosen that evening to torture our souls.
It comes without warning and, while you're struggling to fight them and get your Zs, the anxiety you begin to feel as you realize the following day is going to be longer and more arduous than usual only perpetuates the problem.


As with any health issue you're facing, you have to identify the culprit and nip it in the bud. You already know that the source of your sleeplessness isn't utter exhaustion, so we'll rule that out. Chances are you'll probably identify with one of these 10 common reasons why you aren't sleeping at night.

1. Stress:

The root of all evil. When we're stressed during the day, it isn't a piece of cake to turn it off when the lights go out. The brain keeps going. And going. And, at 1 a.m., it's likely not going to a place worth visiting. Unfortunately, there is no easy solution to this one. You're going to have to pinpoint the source of your stress and tackle it — while the sun is up — so that you can rest easily at night.


2- You sleep in:

You've had a difficult week and you deserve a break on Saturday morning. But, if sleeping at night proves a constant struggle, you'd be better off treating yourself with a morning run or breakfast out than by sleeping in. If you don't maintain a consistent sleep schedule every day, even on the weekends, your body may suffer in the long run and decide to take its revenge out on you Sunday night.

3- Your bed has become your home and office:

Experts say your bed should be the place where you engage in everybody's favorite two S activities: sleep and sex. That's it. If you're using your bed to conduct business meetings, eat lunch and read, you're going to find it more difficult to wind down at the end of the day and find comfort in a place that is usually a hotbed (bad pun) of activity.

4- You feast right before bed
We all know we're not supposed to eat after 7 p.m. for reasons that have to do with carbs, fat and all that boring stuff. But, an even better reason not to snack — or if you're truly starving, choose something extremely light and void of carbs — is that it is going to affect your digestive system and could cause heartburn.

5. You aren't eating enough:

One the other hand, if you're following a strict diet and seriously restricting your calorie intake during the day, your body may nudge you throughout the night because it has a serious message that you're ignoring: feed me please. If you listen closely, it's not asking you to feed it cookies or trying to sabotage your weight loss efforts. But, it still needs protein. Fuel. And it isn't going to let you sleep unless you're treating it with kindness.

6- . Your bedroom is distracting
We have so many electronic devices these days that we sometimes fail to realize every corner of our room is glowing — and that all of that light is keeping us from settling in. Eliminate as many computers, phones or lighted alarm clocks as you can and invest in a set of blackout curtains to create a true sanctuary in your bedroom.

Fitness: Why Should Men Exercise?

Why should men exercise? It is a question that has been asked many times before, a long time ago. Out of all the activities that occupy men daily, do they still really have to burn their time in a gym? Will it not be enough for them to focus their attention on their work since they are usually doing heavy and mind-breaking task?

The answer to the last two questions is yes. They still have to burn something, and that would be their fat deposits and not their time alone. They can either do it in a gym or in the comforts of their homes. They can even do it in their offices. What they need are the instructions on how to do so. Once they do it properly, they will certainly gain the results of a healthy body. 

It is vital to exercise early in the morning. Contrary to common ideas, exercising will not make you sleepy because you are tired the whole day. You may feel a bit tired after the actual exercise but once you are thru doing it, It will make you feel awake, energized and ready for your work. 

Exercising will ensure the proper circulation of oxygen in your body. With proper oxygenation, you are sure to feel awake and alert. You will then have ample energy to finish all your tasks. You will also feel stress-free since you will be able to finish more tasks than during days without exercising. 

Exercise can also increase your strength and endurance. Your muscles are all worked out and ready to keep you moving the whole day. It will also free you from common diseases like coughs and colds. You will also be free from fat deposits that will make you feel really heavy. This freedom to move around and fast at that is enough reason for men to get their bodies to exercise.

Best Exercises To Lift And Enhance Breast Size.

Want stronger, perkier pecs. Here are the best workouts for a firmer bust, no surgery required!


1- Dumbbell Bench Press:

Lie faceup on a bench with your arms straight, a dumbbell in each hand (A). Lower the dumbbells until they’re close to the sides of your chest (B), then press them back up to the starting position. That's one rep. Do 10 reps, then go to move 2 without rest.


2- Pushup:

Start on all fours, your palms slightly wider than your shoulders, feet close together. Your body should form a straight line from head to toe (A). Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso (B). Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.

Repeat moves 1 and 2 one more time (so you'll do each exercise twice). Rest 90 seconds before move 3.



3- Incline Dumbbell Bench Press:

Sit on an adjustable bench set to a low incline (about 15 to 30 degrees) and place your feet flat on the floor. Grasp two dumbbells and hold them up above your shoulders, arms straight (A). Slowly lower the weights down to the sides of your chest (B). Pause, then press the dumbbells back up toward the ceiling. Do 10 reps, then go to move 4 without rest.


4- Dumbbell Fly:

Lie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent (A). Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest (B). Keep the same bend in your elbows as you press the weights back up. Perform 10 reps. Rest 90 seconds.

Repeat moves 3 and 4 (you'll do each exercise twice).

Top 3 Best Exercises For Forearms.

Obviously, in some measure forearm involved when performing any exercises that require the involvement of the hands - deadlifts , pull the belt , pull-ups , exercises for the biceps and so on. However, the muscles of the forearm part is not too large.

For a complete study of the forearm required "isolation" exercises designed to involve a minimum number of additional muscle groups. Isolation exercises for forearms are divided into three types:

1. Exercise With Barbell:

The first group of exercises to work out the forearms are exercises performed with a barbell. Their main advantage is that the muscles of the left and right hands equally participate in motion, allowing to engage both arms evenly.

In turn, exercise forearm with a bar divided into two types: for flexor (during exercise palm facing up) and extensors (grip on top, palm facing down). Performing on the bench is a simplified version.

2. Exercises With Dumbbells:


Exercises with dumbbell exercises can be repeated as the pole (you pick up two dumbbells and, in fact, exercise copy) and engage in the work of only one hand. In the latter case, increased control over the movement commission.

In addition, you can perform a rotational movement of the wrist, holding a dumbbell. However, remember that it is safer to use a moderate operating weight and movement to make the most slowly and with full control over the rotation.

3. Exercise With Rotation:


e third type of exercises are exercises, further developing the rotator cuff and increases grip strength. Take meter rope, connect one end with a pancake in 5-7 kg, the second - with an empty handle of the dumbbell.

Then stand up straight, take the handle with both hands, and then, making a rotational wrist movement, start to wind the rope with a weight attached to the handle of the dumbbell. Perform each exercise slowly, no more than a total of 3-5 repetitions.


The program for the muscles of the forearm

To train the muscles of the forearm and hand, add two or three different exercises on a forearm to the hand muscles training program, performing 3 sets of 15-20 repetitions each. Use the average weight and perform exercises slowly.

Start with exercises with dumbbells, using the support of -or support under the elbow and wrist (see. Photo), or sitting on the bench and putting his forearm on his thigh. Gradually move on to the exercises standing, without any support arms.

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How To Treat Osteoarthritis knee Naturally.

Osteoarthritis, the most common form of arthritis, occurs due to the gradual daily wear and tear of our joints. The cartilage that provides a buffer between bones breaks down and wears away, allowing the bones to rub and grind against each other. Doctors have plenty of medications that can help you deal with osteoarthritis pain, and for people in extreme pain there are surgical treatments. But there also are a number of natural remedies you can use, often at home, to treat your pain.

1- Exercise Gets You Moving

Gentle weight training and aerobic exercise is a great osteoarthritis treatment that can strengthen the muscles around the affected joint, providing it with greater support. "This is really important," says Roy Altman, MD, a professor of rheumatology in the department of medicine at UCLA. "Six times your weight goes through your knee every time you stamp down. If you have decent muscles around the knee, they absorb some of that shock." Aquatic exercise is one of the natural remedies that have been shown to help.


2- Get Your Weight Under Control

If you’re overweight, you’re putting tremendous amounts of pressure, stress, and strain on knees and hips, worsening osteoarthritis pain. "Weight control in those who are overweight is one thing you can do to control symptoms and perhaps even slow progression," Dr. Altman says. Losing weight also makes a difference in the success of physical therapy and in surgical outcomes. Eat a balanced diet, count calories, and do as much exercise as you can.

3- Use Ice or Heat Therapies

A lot of people swear by thermotherapy, the osteoarthritis treatment that uses heat or cold to relieve osteoarthritis pain. Heat is believed to work as natural remedy by increasing circulation in the joint and relaxing muscles that have clenched in pain. Cold can numb pain by cooling the nerve impulses to the joint and decrease swelling by constricting the blood vessels there. Ice massage has been shown to increase range of motion and function in knees hampered by osteoarthritis.

4- Consider Supplements

A number of supplements have been identified as osteoarthritis treatments. The combination of glucosamine and chondroitin is believed to help reform and repair worn or torn cartilage. Omega-3 fatty acids found in fish oil or flaxseed oil are anti-inflammatory agents. Studies have found that SAMe (s-adenosyl-L-methionine) can help reduce osteoarthritis pain. Early evidence has shown that the natural vegetable extract called avocado soybean unsaponifiables (ASUs) could be an effective osteoarthritis treatment that might even slow progression of the disease.

5- Eat Up Anti-Inflammatory Foods

Research has identified a number of foods that can reduce inflammation and swelling, which causes much of the pain associated with osteoarthritis. These foods include horseradish, mustard, garlic, onions, watercress, parsley, celery, pickles, lemon, and rose-hip tea. The omega-3 fatty acids in nuts, seeds, and fish also can reduce inflammation. Just eating a well-balanced, healthy diet is one of the natural remedies that can reduce inflammation.

How To Build Huge Chest Muscles Fast.

Increase the size of your chest by participating in a high volume weight training program that consists of exercises that target your chest muscles. After you complete a high volume workout, your muscles are left damaged with minor tears throughout their fibers.


This damage stimulates the muscle building process, because your body works to heal your muscles with the ability to produce an increase in size. This way, your muscles will be better prepared for the stress of lifting from subsequent workouts. Numerous chest exercises can be completed at home with a bench and dumbbells. Visit your medical professional prior to starting a new exercise program.

•Step 1

Work out your chest two days per week. You will need 48 to 72 hours of rest in between workouts for your muscles to recover from the high volume workouts, according to Georgia State University's Department of Kinesiology and Health.


•Step 2

Complete each workout at a volume of three to five sets of eight to 20 repetitions. This training volume will stimulate muscle growth, according to Dr. Lee E. Brown of the National Strength and Conditioning Association.

Step 3

Perform dumbbell chest press. Lie on your back on a bench with the dumbbells at chest level and palms facing your feet. Push the dumbbells up toward the ceiling, extending your elbows fully.

•Step 4

Complete incline chest press. Set the bench at about 45 degrees and while seated in an incline position, complete the same movement as the regular dumbbell chest press.

•Step 5

Perform pushups. Position your hands slightly wider than your shoulders with your fingers pointed forward. Lower down until your elbows bend to about 90 degrees.

Step 6

Complete chest flyes. Lie on your back on a bench, holding the dumbbells above your chest with extended arms and palms facing each other. Keep your elbows straight as you open up your arms to the side until they become parallel with the floor.

*Warnings
Use a spotter during dumbbell exercises to reduce the risk of dropping the weight on your head.