Poor sleep is nothing to yawn at-it takes a toll on everything from your job performance to your overall health. And in women it’s been associated with feelings of hostility, depression, and anger, as well as higher risks of diabetes and heart disease. Here are 5 real ways to get the zzz’s you need.

Nix annoying noises

A snoring husband, that beeping delivery truck-whatever keeps you awake-tune it all out with a relaxing soundtrack. (Check iTunes for downloads of sleep-friendly sounds.) For comfort, try SleepPhones ($60), thin speakers inside a soft fleece headband; they’re especially nice for side-sleepers.

Prep your body

When you hit the sack, try this progressive relaxation technique, says Catherine Darley, N.D., director of the Institute of Naturopathic Sleep Medicine in Seattle. Curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck.

Take notes

Your daily routine affects how well you sleep. A sleep log can help you make those connections, says Stephanie Silberman, Ph.D., author of The Insomnia Workbook. Every day, record how much caffeine you drink, when and how much you exercise, what you eat, when you go to bed and wake up, and your total sleep time. Share the log with a sleep specialist.

Keep cool

People doze off easier and sleep better when the room temperature is on the cooler side, according to Silberman. Set your thermostat to around 65 degrees or lower. If perimenopausal night sweats or hot flashes make you kick off the covers, then try a cooling mattress pad, moisture-wicking sheets, or a pair of breathable cotton pajamas.

Relax right

Instead of mulling over the day’s events when you get in bed, try journaling about the big stuff at least two hours earlier, so your mind’s not racing when you turn in, Darley says. Right before bed, try a relaxing imagery exercise: Picture any tranquil scene, like a day at the beach. Over time, the new routine will help cue your brain to settle down.

Source: [Health.com]

We all worry about something, and in these troubled economic times, worry may feel overwhelming and paralyzing. It can even take over your life. And, yes, studies show that chronic worry can lead to a host of health woes, including anxiety, depression, insomnia, headaches, stomach distress, muscle pain, overeating or alcohol abuse. But the truth is, not all worry is bad. In fact, a “healthy” amount of worry can be a good thing: It’s what helps us adapt to changing circumstances and anticipate potential problems so that we can take constructive action to prevent bad results from occurring. “Worry is like blood pressure: You need a certain level to live, but too high a level can hurt you,” notes psychiatrist Edward M. Hallowell, M.D., author of Worry: Hope and Help for a Common Condition.

When does good worry turn bad? Worry becomes toxic when it results in excessive dwelling on things that are either not worth worrying about or things you can’t do anything about, or when it causes you to avoid dealing with your problems. “With toxic worry, the rumination makes you more negative and unrealistic in your thinking, and it immobilizes you,” explains Susan Nolen-Hoeksema, Ph.D., professor of psychology and psychiatry at Yale University and author of Women Who Think Too Much.

The challenge, then, is to keep your worries in the healthy zone so that they help you adapt and cope without taking a toll on your health. In other words, the goal is to learn to “worry well” — as in, productively — and turn off the constant, unhelpful worries that can play endlessly in your mind. Here are five ways to do that:

1. Distract yourself . When the urge to obsess about your problems (or potential problems) kicks in, force yourself to stop — by saying “stop” out loud, if need be. Do something pleasant and engrossing instead: read, sing, exercise with a friend, indulge in a hobby or watch a funny DVD. Doing something that takes your thoughts off your worries will break the grip that negative thinking has on your mind and help you gain a fresh perspective, explains Nolen-Hoeksema.

2. Set worry hours. Don’t worry spontaneously — establish a designated worry time, perhaps in the late afternoon or early evening (but not before bed). When the time arrives, write out a list of your primary worries, suggests Robert L. Leahy, Ph.D., director of the American Institute for Cognitive Therapy in New York and author of The Worry Cure. For each item, also indicate what you gain and what you lose by worrying about it. Spend 20 minutes focusing on your worries, then tell yourself you’re done for the day.

3. Give your worries a reality check. Ask yourself: How much will this issue matter in a week, a month, a year or five years? Is the situation really as dire or urgent as you’re telling yourself? “Most worries have an element of nearsightedness,” says Leahy. But taking a step back, considering the big picture and challenging the way you’re thinking can completely change your sense of what’s happening. By assessing the probability versus the possibility of your worst worries coming true, you’ll realize that no, you’re not destined to become homeless just because your investments lost some value. Then, you can cross that worry off your list. 

4. Swing into problem-solving mode. With issues that have potential long-term consequences, write down exactly what you think the problem is or how the situation needs to change, advises Nolen-Hoeksema. Next, rephrase the issue to reflect the positive outcome you desire; for example, instead of worrying about getting laid off, ask yourself how you can make yourself indispensable to your company. Then get the facts about your situation (how is your company doing financially? how vulnerable are you?), brainstorm with a trusted friend what you can do to move toward your goal (maybe talk to your supervisor about how to solidify your position or volunteer for extra projects that need to be done), then formulate a concrete plan of action and give it a try. If it doesn’t work, revise your approach.

5. Know when to let go. When you’re dealing with an uncertain situation that you really have no control over, sometimes the best thing you can do is to simply let go: Imagine your worries being pumped into a helium-filled balloon, then release it into the air and watch it fly away. Take a shower and wash that worry right out of your head. Or write your worry on a piece of paper, crumple it up and throw it in the trash. Then set your sights on what you can control. If you’re worried about the results of some pending medical test, for example, focus your attention on seeing friends you adore or finishing a project at work.

Why waste your time and energy engaging in unhealthy, unproductive worry? Learn to worry well instead! “Your mind can only be in one place at a time,” explains Leahy, “so put it in a place that pays off.”

Source: [Live Right, Live Well]

Any exotic car owner will tell you their vehicle is more than just metal and tires; it’s a thing of beauty. It’s not uncommon for these exotic vehicles to be transported from one place to another, rather than driven, to preserve their value. If you are considering transporting your vehicle for the first time, there are a few things you’ll want to look out for before handing over the keys to your precious vehicle.

There are many options for transporting a vehicle; the most popular are six-car enclosed trailers, four-car enclosed trailers, and two-car non-stacking enclosed trailers. When investigating companies, be sure to ask if they maintain their fleet personally, or if they employ a professional crew of mechanics and maintenance personnel. Another question you’ll want to ask is whether or not exotic vehicle shipping is their main focus, a sideline of another business, or if they contract out jobs to third parties. Also inquire about the types of equipment they use. You’ll want to choose a company that uses specialized equipment to ship your vehicle. Specifically look for companies that utilize full lift gates to load your vehicle safely, tie-down systems that provide security without damaging your vehicle, and satellite tracking to ensure your vehicle stays on track and on time. Some companies even offer airtight environments and full air conditioned trailers for smooth and even travel.

Due to the large size of many trailers, some companies may not be able to pick your vehicle up from your residence. Narrow streets, government regulations and low overhanging objects are the most common obstacles for pickup or delivery locations. Some companies employ local contractors to pick up vehicles from locations that prevent carriers from direct access.

Once you’ve found a company that meets your needs, be sure to schedule pickup at least 4 weeks prior to your desired departure date. Don’t be alarmed if the company you’ve decided on gives you a shipping window, rather than exact pickup or arrival dates. If you are offered exact dates, however, be sure they are in writing and keep a copy for your records.

While shipping your vehicle may seem overwhelming, a little research and preparation will make it a smooth and easy process.