Keep Your Instructor Informed

If you are new to class, introduce yourself to the instructor, and let him or her know about any injuries or limitations you have.  These might incude ongoing injuries or simple tightness or weakness - for example, if you have tight hamstrings from a long run the day before class or your neck is feeling stiff from too much computer work.  It's best to mention this so that your instructor can tailor the workout to you, or at least avoid challenging you too much.

Look After Yourself

It's common, especially for new students, to struggle with certain parts of the Pilates workout.  Many people find that it's easy to develop a stiff, overworked neck in the Series of Five - replace while doing Pilates because of the challenge of holding the head and shoulders off the mat, for example.  In a group setting, the instructor can't monitor everyone the way she or he can during a private session, so be careful with your body.  If your neck gets tired, rest your head down on the mat for a few repetitions.  If your lower back is arching or aching, it's generally easier to reach your legs up to the ceiling, rather than holding them at the forty-five degree angle that many exercises call for.  Take breaks when you need to, and ask for modificatins if there are exercises that just don't seem to work for you.

Learn the Lingo

One of the key Pilates principles is flow, and it's difficult to make your workout flow if you don't know what's coming next.  Try to gradually learn the names of the exercises and the placement of your body.  In a traditional mat class, for example, exercises are performed in a set order: once you know that replace Series of Five with Abdominal Series starts with Single Leg Stretch and then goes to Double Leg Stretch, and so on, you'll be able to work more efficiently and get better results.  when you know where to hold your hands for Seal, you won't have to stop your workout for an explanation you'll flow right into the exercise.

Hip Pain By Rhonda Bellavia, MSPT and Brandi Herricks, RYT

Hip pain can come in various forms.  Due to the complexity of the hip region, many factors can be present which allow for the presence of pain.  The musculoskeletal system plays the primary role in supporting the functionality of the hip.  Thus, it can me a major factor in inducing such pain.  

The musculoskeletal system is the body’s system that links the bones to the muscles, tendons, ligaments, and other connective tissue as well as into the joints (it keeps the muscles and skeleton connected).  It functions to support the body, allowing movement, protecting organs and maintaining the body’s form. When in the midst of hip pain, that movement and support may be compromised, diminishing the overall alignment and functional ability of the body.  

In order to keep optimal mobility of the body, we want to maintain function of this major joint.  Here, we have outlined the most common factors of hip pain, including their typical causes, symptoms, and treatment:

Hip Bursitis: Bursitis is caused by inflammation of the bursa, a fluid filled sac found throughout the body which acts as a cushion and reduces friction between the gliding muscles and the bones.
Causes: Bursa can become inflamed from injury (as subtle as an aggravating movement), from infection (rare) and from other underlying conditions in the body making it susceptible to inflammation.  
Symptoms: Stiffness around the joint where the bursa is inflamed is the most common symptom of hip bursitis.  In the early stage of the ailment, pain tends to be sharp and intense.  Overtime the pain spreads and becomes achy throughout the body.    When placing weight on the hip, pain worsens.  Sleeping on the side of the hip or even putting pressure on it while getting out of a chair will irritate the inflamed bursa and increase pain.
Treatment: The best treatment for hip bursitis is to rest and avoid activities like walking up and down flights of stairs, which would increase the inflammation of the bursa. Both visiting a physical therapist to address the issues of the musculoskeletal system, and seeing a Pilates or yoga therapist to improve movement patterns and help correct the original problem could possibly prevent hip bursitis from reoccurring.

Hip Fracture:  Fractures occur most often below the ball and socket joint between the hip and the femur.  These ailments are also known to occur in the intertrochanteric region, simply known as the outside of the hip.
Causes:  Fractures are known to affect people with weakened bones; a gentle fall for a person with weak bones can cause a fracture.  Hard falls, direct blows to the hip region or car accidents are common causes of a hip fracture.
Symptoms:  Inability to rotate hip, severe pain in hip and groin, and the inability to bear weight on the hip or groin.
Treatment: Surgery is typical.  If there is only a hairline fracture and is the bone is not displaced, it may be treated with physical therapy and begin healing on it’s own.

Snapping Hip: A popping or snapping sensation of the hip when movement between the hip joint and femur (thigh bone) is made.  Getting up from a chair, walking up and down a flight of stairs or extending the leg can bring on snapping hip.
Causes: Tendons running between the hip and knee rubbing into the joint.  A most common tendon to cause this sensation is the iliotibial (IT) band, located on the outside of the thigh.  The popping and snapping sensation may be merely bothersome but over time, if the tendon repetitively rubs against the bone, a snapping hip can lead to hip bursitis or tendonitis.  Although not as common as rubbing tendons, other causes could be a tear in the tendon or degenerative debris in the joint.  These usually cause large amounts of pain and can be quite disabling to movement of the hip.
Diagnosis of symptoms: Visiting a physical therapist, massage therapist or an M.D to determine the symptoms and find the true cause of snapping hip.
Treatment: Ice and anti-inflammatory treatments can ease pain associated with snapping hip.  Manual therapy by a physical or massage therapist to address soft tissue and alignment can further help ease the ailment.

Strain: Overuse, or injury, of a muscle surrounding the hip joint.  
Symptoms: Swelling, loss of strength, and pain when the muscle is touched or used.
Diagnosis of symptoms: If there is a history of strains, a physical therapist or MD may be able to diagnose a particular movement pattern creating this strain.
Treatment: RICE – rest, ice, compression, and elevation.  RICE will decrease swelling and pain.  Manual therapy can help reduce pain and restore strength.  A movement (such as Pilates or yoga) therapist may also be able to re-pattern and re-align the habitual movement inducing strain.  When healing, the muscle will become stiff, alternate between ice and heat packs.  Gradually switch to only heat, this will help with the stiffness.

Visit a physical therapist if you notice symptoms of any of these ailments to further evaluate your pain and create a treatment plan to get back to health!

Posture for a Healthy Back By Rhonda Bellavia, MSPT and Brandi Herricks, RYT

Our spine is the foundation of the body. This foundation supports our nervous system and allows movement of all surrounding tissue. In order to maintain the health of our spine, we should uphold a supportive and preventative posture.

This preventative posture prevents deterioration of the joints which can lead to degenerative arthritis. It keeps bones, joints and connective tissues in proper alignment, which decreases stress on ligaments and muscles that can cause fatigue and pain. This preventative posture also allows for more efficient movement with less energy expenditure. It decreases strain and overuse which can affect the overall function of vital organs.

Stabilizing the spine with healthy joints and strong, yet flexible, muscles is essential to maintaining the three natural curves of our spine and thus, maintaining proper posture. These natural curves are present at the neck spine (cervical), upper/mid spine (thoracic) and lower spine (lumber). The neck spine curves forward in space, the upper/mid spine curves back in space and the lower spine curves in conjunction with the neck, moving forward (picture an "S" curve when looking from the left side). Allowing the three natural curves of the spine to be in accurate alignment, not exaggerated in one direction or the other, supports overall spinal health.

When in standing posture, one should have a straight line from the ear through to the shoulder, hip and ankle when looking from the side. All three curves should be present. From behind, head should be straight, with shoulders, hips and knees level.

When in sitting posture, at a chair, one should sit with:
• buttocks at the back crease of the chair
• back against the seat, maintaining each of the three spinal curves (use a rolled towel or lumbar roll to help support this at the low spine)
• weight distributed evenly on sit bones
• knees and ankles at close to 90 degrees
• both feet on the ground (use a foot stool, if needed)

When in sitting posture, in a car, one should sit with:
• a back roll if needed, to support low back curve
• the seat inward close enough to allow the body to be upright
• with legs at a 90 degree bend so that pedals can be easily reached

Further tips for maintaining over-all proper posture are as follows:
• Continually remember to maintain the three spinal curves, of neck, upper/mid and low back.
• Maintain proper body weight, as excess weight may pull the spine out of alignment.
• Avoid prolonged static positions; when at work or driving, make time to get up and move around.
• Be mindful of sleeping positions; avoid use of oversized pillows that distort normal spinal curves.
• Exercise regularly to keep muscles strong and flexible.

Remember that upholding proper posture is not only healthy for the body, it also projects poise and confidence.

Core Strength By Rhonda Bellavia, MSPT

There is a lot of talk about core strength in the fitness and rehab industry these days. The reason core muscles are so important is because they help prevent injuries of the back, shoulders, hips, and peripheral joints. They also improve athletic performance, balance, efficiency and stamina. Strengthening our core muscles can usually prevent, reverse or at least slow down degenerative changes in or bodies and sometimes can even help us avoid surgery. Practically, these muscles help control daily movements, transfer energy, shift body weight and move the skeleton.

The “core” consists of many different muscles that stabilize the spine and pelvis. They are much more than just the superficial abdominal muscles and include musculature reaching all the way from the junction of the head and neck superiorly and inferiorly through the hip flexors and basin of the pelvis and adductors. Together they provide a solid foundation for movement of the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. Precise customization of movements under the guidance of a highly trained practioner helps tailor strengthening to the individual.

A general list of core muscles are:

• Rectus Abdominus-located along the front of the abdomen, these are commonly referred to as the “six-pack” due to its appearance in fit or thin individuals.
• Erector Spinae-this group of three muscles runs from neck to sacrum and attaches to the vertebrae and other anchor points along the back.
• Multifidus-located under the erector spinae, along the vertebral column, these muscles extend and rotate the spine.
• External Obliques-located on side and front of abdomen
• Internal Obliques-located under external obliques and run in the opposite direction.
• Transverse Abdominus (TVA)-located under the obliques, it is the deepest of the abdominal muscles and wraps around your spine and waist for protection and stability.
• Latissimus Dorsi-these are the pull-up muscles. The “wings” that swimmers have. It attaches along the bottom half of the spine down to the sacrum and has a wide coverage across the back as it comes back up and attaches under the arm. Not traditionally considered part of the core but has a huge affect on stabilization of the back and hips.
• Hip Flexors-located in the front of the pelvis and upper thigh, attaching to various locations on the leg, the spine and the pelvic girdle. The muscles that make up the hip flexors include
o Psoas
o Iliacus
o Rectus Femoris
o Pectineus
o Sartorious
• Gluteus medius and minimus-located at side of hip and work to move the hip
• Gluteus maximus, hamstrings, piriformis-located in back of hip and thigh
• Hip adductors-located in medial thigh and attach from pelvis to leg


Boulder Bodyworks offers many ways to improve core strength including Pilates, Yoga, Physical Therapy exercises and conditioning classes.

Renée Beshures, co-owner of Boulder Bodyworks who holds certification in Massage, Pilates and Yoga, believes that true core strength is a balance of flexibility, stability, and strength. It is her experience that many people confuse stability with rigidity. Renée’s approach to teaching core strength is to educate her students that the tissues not only need to be able to both contract and relax but there is also a rhythm to the bones and a relationship to the organs as well as the fluidic and energetic systems of the body.

Tambre Rasmussen, Pilates instructor and movement educator, views core strength as the ability to move dynamically from the inside out. It allows us to create a balance of pliability and strength throughout the entire body. She enjoys the detective work of figuring out which joints are restricted and which are moving excessively due to old movement patterns, old belief systems about how we should be in our bodies, and past injuries.

Pilates instructor, Gina Hughes, defines core strengthening as establishing the timing sequence of muscles firing from the inside out to create a powerful movement in full range of motion without joint strain. She also believes in optimum balance between mobility and stability.

Rhonda Bellavia, physical therapist, also believes in the concept of controlling the range of motion that you have. The key to her MAT work is to open up a new range of motion that is stable and strong. She has witnessed that building up core strength and balancing the body can prevent surgery in many clients. Her most recent example is a client who came in with debilitating back pain. Her orthopedists recommended back surgery. One year later she is back to normal function and is working on strengthening to get back to her high-end activities.

Boulder Bodyworks invites you to come in for a private session and experience this work. We are currently offering 50% off of your first session through May 31, 2009. Please call to schedule your appointment today!

A Real Pain in the Neck By Rhonda Bellavia, MSPT

At some point in our lives each of us suffers from neck pain. It’s so common in our culture, that when something is really annoying we consider it “…a real pain in the neck.” Sometimes neck pain feels minor, but other times it can be quite debilitating. Often, it’s serious, and can be an indicator of poor posture, disc problems or other forms of degenerative changes. The state of your neck may be a direct result of trauma, or a consequence of our body’s best attempt to adapt to problems, from something such as muscular imbalance or arthritis.

Luckily, there are some really great ways to treat and manage neck pain. Some treatment is passive for the individual, and some active. At Boulder Bodyworks we typically find combinations of both therapies are the most effective way to treat this pain.

Passive therapy involves a thorough assessment of the mechanisms involved in producing the pain. This therapy creates restoration of normal function both in the region of the neck and other parts of the body that influence the function of the neck. Passive therapies include Massage Therapy, Muscle Activation Technique, Muscle Energy Techniques and more aggressive measures like facet joint injection, prolotherapy and surgery.

Active Therapies involve participation in a specifically designed and monitored physical activity. This therapy allows the body to learn new, more efficient ways of moving. It strengthens, stabilizes and allows for more function in our daily lives to help recover and prevent further injuries from happening. These active therapies include Pilates, Yoga, Weight Training and other forms of therapeutic movement. When properly administered, each of these modalities is tailored to best suit the needs of the individual.

If you are one of the many individuals living with neck pain, we are here to help. At Boulder Bodyworks, we are committed to facilitating your optimal full-body wellness. We evaluate and treat your entire structure, offering treatments to reduce pain, while educating you about posture and living with more awareness and energy. Our team of therapists work together to reach the functional, recreational, and professional rehabilitation goals of every individual. Our staff consists of licensed physical therapists that specialize in post-surgical and orthopedic rehabilitation, certified “medically based” Pilates and Yoga instructors, Muscle Activation Technique (MAT) Practitioners, and Certified Orthopedic and Therapeutic Massage Therapists.

Common diagnosis related to neck pain that we treat at Boulder Bodyworks:

• Whiplash
• Repetitive motion injury
• Thoracic Outlet Syndrome
• Osteoarthritis
• Degenerative Disc Disease (DDD)
• Stenosis
• Muscle strain/sprain
• Fracture
• Bone spur
• Disc injury, herniation, or rupture


If you have questions about how our facility may help you or someone you love, we welcome you to contact us directly via email or phone.

 Mind-Body Healing Demystified by Tiffany Betts

In the modern, alternative world of Boulder, CO, we have all heard talk of energy healing or mind-body healing. But what do these terms really mean? How are the mind and the body connected, and what role does energy play in healing? How does the healer affect the energy of the body and facilitate communication between mind and body?

Mind-body or energetic healing challenges the concept that the mind and the body operate independently of each other. The term mind-body suggests the more radical notion that a human being is in fact a multi-dimensional creature, with mind, body, emotions, and spirit all woven into one complex being. I would like to suggest that the predominant tendency to separate the two is due primarily to our dualistic language system, which often identifies one concept in opposition to the other. As I will demonstrate in this article, we need not seek to unite mind and body, for in fact they are already complementary parts of the same holistic human system. Mind-body healing is in fact a two way street. That is, addressing issues that have to do with mental or emotional holding can bring resolution to pain felt in the body; additionally, bringing ease to the body can have a profoundly positive effect on a person’s mental and emotional state.

We can all relate to the effects of stress on the physical body. Indeed, up to 70% of doctor’s visits are for stress-related illnesses. We can all recall a time when an embarrassing thought or situation made us blush, or something upsetting brought tears to our eyes. These are more concrete manifestations of the body-mind connection. So similarly, fear can cause a contraction of the kidneys, grief can result in pain in the lungs and chest, and worry can manifest as an upset stomach.

For those who are accustomed to understanding the mind and the body as separate entities, the emotions can serve as a common ground or bridge between the two. Although there are numerous receptor sites in the brain for the entire gamut of emotional responses, these receptors are activated when they receive information from nerves that connect to every part of the body imaginable. What we may describe as sadness, joy, anger, or love is first a sensation felt in the physical tissue of the organism. Only afterward do we apply our intellect to that sensation and label it with the appropriate term.

Most active people or athletes are familiar with the concept of a “runner’s high.” After exerting oneself and pushing one’s physical limits, the body responds by producing beta endorphins, or “feel-good” chemicals, which attach themselves to areas of the brain associated with emotions (limbic and prefrontal areas). They also attach to rcceptor sites throughout the rest of the body, which accounts for that all-over good feeling one gets after a good workout. This phenomenon was confirmed by a German study conducted in 2008. What is at its root a bodily response to physical activation is only afterwards described by the intellect as producing feelings of euphoria. In my article on mind-body meditation, I describe how to get in touch with the physical sensation of the emotion without ascribing a judgment or definition to it.

The basic units of connection between mind and body scientifically speaking are the neuropeptides. These chemical messengers are secreted by the brain, the immune system, and the nerve cells. They travel through the body’s fluid channels to the mind from the body and back again. These neuropeptides lock into receptor cells, located on every cell in the body, and then transmit information through the receptor cell into the cell itself, thus influencing the behavior of that cell. As the neuropeptides carrying emotional information travel through the blood, your emotions literally course through your veins and pulse through every muscle and organ of the body.

As mentioned previously, the limbic system is the emotional center of the brain. In the limbic system sits the hypothalamus, which is responsible for releasing neuropeptides. Also located in the limbic system is the pineal gland, a structure that is responsible for monitoring the hormones. We can all surely recall a time when our hormonal state influenced our emotions (any menstruating female will testify to this). Through these various structures in the limbic system and via the neuropeptides, the mind and the body are in constant communication.

How does energy healing relate to all this? “Energy” can be understood as anything that flows in the body: blood, lymph, cerebrospinal fluid, sweat, and tears, to name a few. Working with energy to promote healing is on one level simply manipulating the musculoskeletal, lymphatic, and/or visceral systems to flush out toxins and promote an easy flow of fluids in the body. After receiving energy work, we may feel vibrant and alive, pulsing with life. This is primarily a result of the fluids that are so necessary to our survival flowing through parts of the body that were blocked before. It can feel like we have been given a new body, when really we are just more awake to sensation in this body due to the pulsation of fluids in places we are not accustomed to experiencing.

I mentioned previously the neuropeptides that travel through fluid in the body to send emotional messages between the body and the mind. Often after we receive energetic bodywork, we are more sensitive to our emotional state. Due to the increased flow of fluids in the body, there is a corresponding increase in neuropeptide activity. Therefore, the limbic system is more active as brain and body are processing a greater volume of emotional material.

The other component of energy healing is working with emotions that have been recorded as an action of the nervous system or a contraction of muscle. Often as a response to some trauma (note that trauma can be anything from an assault to a car accident, emotional neglect to a stressful period of life), the nervous system fires a warning, cuing the body’s fight or flight response. But in our modern world, trauma or danger is not always as simple as the attack of a wild animal, where we have the option to either fight or flee. And so we often defer to a third response, freezing. This is the body’s way of protecting itself and, if necessary, preparing for death. In this paralysis, the mind and nervous system shut down so that, if harm is imminent, we experience the least possible amount of pain and suffering. Prey animals in the wild experience this freeze response on a daily basis in response to attacks by predators. If the predator believes they are dead, they will often leave the animal alone. Then, once the danger has passed, the prey animal will shake itself to relieve the nervous system of its desire to fight or flee, and go about its day.

We as human animals are faced with different types of danger, but our nervous systems respond similarly to our animal counterparts. However, due to the complexities of the neocortex, the part of the brain responsible for higher levels of reasoning, we override the tendency to discharge the nervous system of the fight or flight response and instead remain stuck in the freeze mode. Although we go about our day and eventually recover from the shock of a car accident or a fall, our nervous systems are perpetually frozen, continuing to send messages to the rest of the body to freeze. For this reason, we often have chronic neck pain years after we believe our whiplash should have resolved, because our nervous system doesn’t know that the danger has passed.

Healing this kind of trauma often involves accessing the emotional body through a return to the mental state of the accident, and allowing the nervous system to discharge in the way it never had the opportunity to at the time. This may be in the form of crying, shaking, or some other physical release that allows the nervous system to purge itself of the charge it has carried for so long. In this situation, the healer is mostly holding space and creating the intention to allow the patient’s body to heal itself. Gentle physical holding techniques can help the patient feel supported as she goes through this process.

In this article, I have demystified two types of energy healing practiced at Boulder Bodyworks. I do not intend to represent “energy healing” in general, as the term is applied to such a broad spectrum of techniques. Our practitioners work with energy in a very tangible way to restore healthy communication between mind and body and facilitate a free flow of fluids and neural impulses throughout the body. Two books that have been integral in my studies of this subject and the writing of this article are “Your Body Speaks Your Mind” by Deb Shapiro and “Waking the Tiger” by Peter Levine.

Reduce Stress and Promote Restful Sleep by Tiffany Betts

In order to cope with today’s uncertain and stressful times, it is more important than ever that we take care of our bodies and minds. One of the most vital components to a healthy lifestyle is restful sleep. And yet so many of us suffer from lack of sleep. Most often this restlessness is due to the stresses of daily life both large and small, which result in an unquiet mind. Luckily, both massage and yoga can help reverse the effects of stress on the body and result in a better night’s rest.

So what is happening in the body when we get stressed? When your system is presented with a threat to its survival, the central nervous system activates a sympathetic nervous response, known colloquially as “fight or flight.” Heart rate and rate of respiration increase, blood flow is sent to the extremities to facilitate either fight or flight, and “stress chemicals” adrenaline and cortisol are generated in the brain to alert the body of impending alarm.

But consider the social norms of our modern world: although stressors in our daily lives are not usually life threatening, we still produce the same instinctive fight or flight response. And yet we cannot very well run away from a boss demanding work from us, nor does it solve our problems to fight someone who cut us off in traffic. Due to the development of the neocortex, the part of the brain responsible for higher levels of reasoning, we have developed a system of morals and logic that inhibits us from expressing more basic biological urges. We are human animals, each of us a complex system with a myriad of stress inputs and very few socially acceptable outlets.

One of the most common and effective outlets for stress is exercise. Yoga in its more dynamic forms can certainly be a good exercise, but it provides many unique benefits as well. Inversions such as headstand and shoulderstand are particularly effective in producing restful sleep, because the pressure on the cranium activates the pineal gland. This gland is responsible for producing melotonin, a chemical that helps to regulate the biological clock and induce sleep.

The emphasis on the breath also makes yoga a particularly restorative form of exercise. Yoga breathes relief into the entire system: muscles, tendons, organs, connective tissue, and nerves all release toxins as they are filled with fresh oxygen and blood flow. In section 4.9 of the Hatha Yoga Pradipika, one of the classic yogic texts, the author states “if the mind is the king of the senses, the master of mind is breath.” As we learn to control and enhance the breath through Pranayama (breathing practices), we calm the mind and the senses draw inward. The translation of Pranayama is in fact indicative of its effects. Prana is “vital energy” or “life force” and yama means “expansion of.” As our life force expands and the senses, having drawn inward, are no longer bombarded by the stimuli of the outside world, the mind and the body are able to quiet down and find peaceful rest.

Biologically speaking, both yoga and massage activate the parasympathetic nervous system, which operates in opposition to the previously mentioned sympathetic nervous response. When the body is able to sink into a restorative pose or relax in the bodyworker’s hands, heart rate and respiration slow down, dopamine and serotonin, the body’s “feel good” chemicals, are sent from the brain to the rest of the body, and circulation is improved throughout the entire system. In addition, releasing the tension from the muscles and connective tissue through manual manipulation or stretching means no more tossing and turning in the night in effort to find a comfortable position in which to rest. Improved digestion due to increased blow flow to the vital organs means the body does not have to work as hard to digest food during rest and can therefore relax even more deeply.

Both massage and yoga engage breath and sensation to bring the mind into the body and the present moment. Instead of constantly jumping from past to future and back again, the mind can find ease and quiet in the present moment of a relaxed body. If you are experiencing difficulty sleeping or need a respite from stress in your life, check out our yoga classes and bodywork menu. Or for the ultimate treatment custom fit to your particular needs, inquire about our combination yoga and massage session. Read more about the benefits of this unique offer here.

10 Tips for Better Sleep

The impact that lack of sleep has on your overall health is profound. New research shows that a lack of sleep may contribute to weight gain, increased stress and in cases of sleep deprivation actually put you at a higher risk of cardiovascular disease.

According to a recent study by the Centers for Disease Control just one in three Americans feel like they get enough sleep and 50 million to 70 million suffer from chronic sleep disorders, such as insomnia, sleep apnea and restless legs syndrome.

With that said, we offer you 10 tips for better sleep:

Wake up and go to bed at the same time every day. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep faster at night.

Get Up and Let the Light In. The hormone melatonin is a powerful sleep inducer, regulated largely by exposure to light. When natural light hits the optic nerve in the morning, it signals the pineal gland to slow melatonin production, allowing you to wake up faster. In contrast, when it is dark, melatonin production ramps up.

Eat a Good Breakfast. Start the day with a balance of protein and slow-burning or low-glycemic carbohydrates, such as whole grain toast and a poached egg.

Exercise regularly. Regular physical activity can help you fall asleep faster and make your sleep more restful. Don't do strenuous exercise within three hours of your bedtime. Restorative Yoga poses are an excellent way to prepare the body for sleep.

Don't eat or drink large amounts before bedtime. Eat a light dinner about three hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.

Avoid caffeine and alcohol in the evening. These are stimulants that can keep you awake. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate this stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.

Power Down. Instead of using your alarm solely to wake up, set it go off one hour before bedtime, to remind you to settle in and wind down. Taking a warm bath or shower, reading a book, listening to soothing music or journaling can help ease the transition between wakefulness and sleepiness. Committing to a bedtime routine will be the most beneficial.

Keep your Sleep Space Dark and Unplug from your electronics. Mounting research suggests that even a minute amount of light (such as a glowing alarm clock) and exposure to electromagnetic or radio frequency fields (from laptops or cell phones) can interfere with melatonin production.

Avoid looking at the clock. if you wake up in the middle of the night. It can cause anxiety. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.

Quantity and quality are very important. Traditional thought is that most adults need between 7.5 to 8.5 hours of uninterrupted sleep. Some authors, such as T.S. Wiley suggest that we need over 9 hours in the fall and winter months. If you press the snooze button on the alarm in the morning you are not getting enough sleep.