11 Yoga-Inspired Stretches to Get a Good Night’s Sleep

If you're losing sleep over losing sleep, we've got the news to help you snooze. Try these stretches tonight to wake up refreshed tomorrow.

Rising Crescent Moon

We're a sleep-deprived nation, but you probably already know that since one in every three adults in this country doesn't get enough shut-eye, according to the Centers for Disease Control and Prevention. Logging less than seven hours per night is associated with obesity, diabetes, heart disease, and even problems on the job. It's no surprise we're always scoping out new sleep tricks and tips, but some experts suggest you first understand why sleep is proving to be so elusive, first. There are many possible reasons, but here's a solution that could address nearly all of them: "Stretching before bed resets ourselves and wipes the slate clean from the stresses of the day, which we carry in our bodies," says Susanna Harwood Rubin, author of the comprehensive lifestyle guide, Yoga 365 and an international yoga teacher with a home base in New York City. Additionally, making stretching part of your nighttime routine can automatically set the scene for these better bedtime habits. In creating this sequence of stretches for sleep, Susanna kept the focus on the pelvis, spine, and hamstrings because "they don't get enough movement throughout the day, whether we spend it sitting or standing. The tightness makes it difficult to relax and release, which is necessary for turning our time in bed into a restful time." With that in mind, Susanna's sequence begins with what she calls the "Rising Crescent Moon," which can be done beside the bed. It is essentially a lunge with the back knee on the ground, the torso fully upright (perpendicular to the ground), and the toes flexed. Having the toes flexed is an added bonus for releasing the soles of your feet (you're welcome, aching feet). Susanna's using blocks in the photo, but you can support your hands by reaching out and holding onto the the edge of your bed. Hold the pose for a slow count of ten on each side, Susanna says—plan to hold every stretch for that long. "It's a wonderful release of the hip flexors, the fronts of the thighs and the sole of the foot."

Resting Crescent Moon

After you've done Rising Crescent Moon on each side, it will be time for you to climb into, or rather, onto, your bed. After doing this a few nights in a row, it will come to signify the transition into bed in a gentler and more pleasant way than simply putting on pajamas and brushing your teeth (although bedtime routines are crucial to sound sleep). Once on your bed, you should gather your pillows and have one under each hand as you get into your Rising Crescent Moon position. Now, instead of holding the torso upright, however you can let your torso sink down, slowly, gently, to come to rest on your front thigh. If your torso doesn't reach your thigh, that could indicate lower back tightness or hip-flexor tightness, which will ease in time. For now, use another pillow or a folded up blanket on top of your thigh to bridge the gap to your torso. The important thing is to feel supported. From here on in, every stretch will be done on the bed, supporting a gentle transition into the bed, under the covers and out of wakefulness.

Hero's Rest

After you're finished with your second side of Resting Crescent Moon, tuck your feet under you and sit on your calves. If this feels pinchy on your knees or thighs, then place a pillow between your rear and your calves. Place your palms on your knees, and keep your torso upright as you breathe 10, slow, victorious breaths, because, as Susanna says, "You've already conquered your day. Now take a moment and reflect on it quietly, without judgment, regret, or worrying about tomorrow." The Hero's Rest focuses on releasing your front-thighs. Your feet are stretched out behind you. Your hands brace your upper body. This stretch should calm the mind, lightly stretch the front thighs, and continue the stretch of the feet begun in the Crescent Moons.

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Reasons a Morning Workout Can Make Your Whole Day Better

You get it done

What gets scheduled, gets done and that's doubly true in the morning. There are fewer distractions (think: last-minute happy hour invitations, unexpected work crises) so you're more likely to actually complete your workout if it's early in the day. "The biggest benefit of a morning workout is that if you do it first, you have made it a priority." says Mike Deibler MS, owner of San Diego Premier Training. "When it is done first, nothing can get in the way." Deibler adds that we all have things pop up throughout the day and when we push our workouts off later and later, later eventually becomes tomorrow. Here's how to trick yourself into become a morning person.

You'll be happier

Start your day with a morning cardio workout and your endorphin boost will allow you to approach work, your relationships, and even your commute with a better attitude. Your sense of accomplishment from actually completing your morning exercise routine will give you a little more confidence to continue checking off your to-do list at the office and the additional energy will make you more present with your partner after work. Exercise is just one of many morning habits of naturally thin people.

You'll eat better

Just like a morning gym visit will set your mood for the day, a morning workout will also set your appetite, so you'll be more likely to reach for Greek yogurt instead of that blueberry muffin on the way to work. Even hours later, at dinner, you won't want to 'ruin' your hard work so dessert might be a little less tempting. "Starting your day with any positive routine almost always leads to another positive habit later in the day," says Deibler, "You naturally want to keep that feeling going so one healthy meal dramatically increases the chance of another healthy meal or food choice later in the day." These 30 healthy eating tricks can help you reboot your routine.

You'll have more time to socialize

How many times have you skipped a noon workout because a co-worker suggested lunch at the newest hot spot or blown off post-work exercise because last minute plans popped up with friends? Sunrise exercise means you can stay healthy and make it to happy hour. Yes, you might need to go home and get to bed earlier so you can wake up in time for tomorrow's workout, but you didn't really need that second cocktail anyway. Here are health advantages you'll have as a morning person.

You'll sleep better

Your morning energy boost will mean a natural (and perfectly appropriate) decrease in energy throughout the day. This means you'll fall asleep faster when your head hits the pillow and you'll even get better quality sleep. Deibler says that exercise increases our core body temperature while our natural circadian rhythms want our core temperature to decrease in order to prepare for sleep. That cooling provides faster and more sound sleep so it makes sense to start the day with exercise. "The other issue with sleep is that exercise may affect melatonin levels," says Deibler, "We need these to increase to prepare for sleep at night, but exercising later in the day may reduce melatonin levels and can even affect melatonin levels the following night."

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How Bad Is It to Wear Makeup at the Gym?

Wipe off that mascara! According to experts, wearing makeup at the gym can be harmful to your skin today — and in the long run.

At one point or another, every woman has been guilty of wearing makeup to the gym. Perhaps you rushed to a spin class immediately after work with your face still done up in everyday makeup. Maybe you knew you’d be running errands after yoga, so you threw on a bit of tinted moisturizer and mascara, and hoped you wouldn’t sweat it off by the end of the class. Or maybe you just feel more confident looking good while working out, so you always make sure to have your hair and makeup touched up before heading to the gym. Regardless of why and how it happens, many women can recall a time they’ve exercised with makeup on.

But just how bad is it to wear gym makeup? Are the effects really worth worrying about? We spoke to Samer Jaber, MD, of Washington Square Dermatology in New York City, to find out.

Based on his experience and education, Dr. Jaber asserts that, “everyone should try to remove their makeup prior to working out, but especially those with acne-prone skin.”

By taking just two minutes to remove your makeup at the gym, your skin will have a much easier time breathing and perspiring, and you won’t have to worry about rubbing foundation into your pores when you wipe the beads of sweat from your forehead.

“Sweating is your body’s natural method of cooling your skin, and wearing makeup can trap sweat and bacteria, blocking your pores. This can result in skin congestion, which can cause blackheads, skin irritation, and increased breakouts,” says Dr. Jaber. “Overtime, if you repeatedly wear heavy gym makeup you may notice that you develop worsening acne and uneven skin tone on your face.”

On top of getting increased breakouts, whiteheads, blackheads, and long-term acne, working out with makeup is believed to be a contributing factor to aging. Wearing makeup while exercising inflames the skin, and chronic inflammation is the root cause of skin aging. (You’ll also want to avoid these other makeup mistakes that age you.)

Fortunately, makeup removal can be quick and painless thanks to moisturizing cleansing wipes, which allow you to clear away the products on your skin and then simply discard the disposable towelette afterwards.

Dermatologists and medical research confirm that wearing makeup to the gym can be harmful in the long term. When considering the damage it causes your skin, it makes sense to take the time to cleanse your face prior to working out. However, if you absolutely must wear makeup for the gym, just “make sure it is a light makeup like a powder or BB cream and wash it off as soon as your workout is over,” says Dr. Jaber.

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7 Daily Exercises to Improve Your Balance

Think you need to be a yoga pro in order to balance on one foot? Think again. Practice these exercises to improve your balance and overall confidence.

Balance exercise: Tadasana (“mountain pose”)

Tadasana, or “mountain pose,” is a staple in yoga practices to work total balance. While it may seem like an inactive pose, it helps to focus the body and overall awareness while improving balance and posture. With your feet parallel and hip width distance apart, stand with your shoulders relaxed and gaze forward. As you inhale, bring your arms up and overhead next to your ears, again pulling the shoulders down. Exhale as your bring your arms back to your sides. Alison West, PhD and ERYT, says this may not feel like a strengthening exercise, but you are opening the front of the chest, increasing breathing capacity, and blood circulation, necessary health factors when building muscle strength. Danielle Prager of Jivamuukti Yoga reminds us “even in Tadasana the energy is moving up the back and down the legs.” By nourishing and strengthening tissues, West says you are elevating your mood and building physical confidence.

Balance exercise: Standing plank

“Connecting the legs to the spine is critical [to] how you stand up,” says West. “If you don’t know basic posture, it’s going to be hard to have basic balance.” To modify traditional plank, try a standing plank by coming into a plank position against the wall. This will “change your relationship to gravity,” West says, and will help to strengthen your front core. Engage your muscles by extending your arms out and pushing against the wall, keeping your shoulders down and relaxed. To add on, lift your heels for calf strengthening and foot flexibility work, both important in overall balance. You can move into a side plank by shifting to one arm and opening the chest, adjusting your feet by walking them out a little more. Be sure to switch sides.

Balance exercise: Doorframe movements

No need for fancy exercise instruments here. West recommends using a doorframe to give yourself a sense of axle extension along your spine, bringing your lower abdominal muscles into play. “Put yourself on the corner of a doorframe, with your heels near the corner, sacrum on the corner, thoracic spine on the corner… and just bend the knees and lengthen up along that as if you’re trying to be measured,” West says. You can additionally use the frame to begin to do standing poses, such as “Warrior 1.” All standing poses begin to build core strength, says West, which ultimately helps you keep upright and balanced. To take Warrior 1 inside the doorframe, bring your hands to the frame once more. Come into a high lunge, bending the front knee and stepping the back foot out at about a 45-degree angle. Hold this position for a few breaths, then switch sides.

Balance exercise: Seat of Isis

Prager says immediate benefits of balance work include better posture and a relief from the physical ailments that accompany slouching, leaning, and compressing the body. “Learning to balance on your feet can lead to increased confidence, better fitting clothing, and fewer falls and bone fractures,” Prager says. Coming to a relaxed standing pose, extend the left foot forward, bringing it one to two inches off the floor. As you exhale, flex the left foot; as you inhale, point the foot. Repeat this motion three times, then inhale and step down with the ball of the left foot as the right heel comes up. Begin to bend both knees as you float your arms to shoulder height, palms facing up. Inhale and turn the palms down as you begin to straighten the legs once more. Exhale bend and inhale extend five times on the balls of your feet. On your final exhale, drop the right heel and bring your left foot back, drawing it to the chest if you are able. Bring both heels together, then repeat the movements with your right foot extended forward.

Balance exercise: Bending tree

To come into a bending tree, stand first in mountain pose, rooting the corner of your feet to the ground. Inhale and begin to bring your left knee toward your chest, then exhale as you turn it out and place it against your right inner thigh or calf, avoiding the right knee. Once you’re here, Prager says to bring your hands to a prayer position at heart center. To move on, bring your hands slowly overhead, then begin to exhale as you begin bending to your left side. Lean for five breaths. Inhale and slowly begin to come back to your standing tree, then gently release. Switch sides. Practice this exercise with the support of a wall as you gradually develop your balance.

Balance exercise: Navasana (“boat pose”)

Prager reiterates that it is important to remember that balance does not just mean our feet, which is why yoga practitioners will balance on their hands, head, and seat. “’Asana’ means seat, and seat is your connection to the earth,” she says. “All of the poses in general are beneficial to core strength as we are conducting the energy from the Earth to the Sky. You have to press down to lift up, so the energy moves up and down, through the core.” For Navasana, sit on the floor with your legs straight. Press your hands into the floor behind your hips, your fingertips facing forward. Begin to lean back and lift your heart, avoiding rounding the back. Inhale and lift your arms so they become parallel with the floor, then exhale and bend your knees, bringing your feet off of the floor. You should feel your core activate. To make the exercise more difficult, begin to extend your legs. Prager says to lift the sternum and lengthen the tailbone, reaching through the fingertips. Engage your lower abdomen as you lengthen the back of the neck, reaching the top of the skull towards the sky. To modify, bring your hands back alongside your hips. Stay here for five to 10 breaths, then take a break. Increase your breaths with every repetition.

Balance exercise: Ukatasana (with chair or without)

Ukatasana means “chair pose”—but it can be done with a chair or without one. The pose strengthens the ankles, calves, and thighs. First taking Tadasana, inhale and take arms out to your side or up next to your ears, says West. This move will strengthen the back. Begin to lean forward and bend your knees, trying to make the thighs parallel to the floor and holding your torso up. This will ensure the back body will have to work, says West. If using the chair, try to use it for alignment, unless the exercise becomes too much. If sitting in the chair, lean side to side, keeping the shoulders relaxed and down your spine. To come out of the pose, root through the feet and straighten your knees as you inhale, lifting through the arms. As you exhale, come back to Tadasana with your arms by your side.

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Bitter Melon Health Benefits: Can Bitter Melon Help Treat Diabetes?

Thinking of taking bitter melon to help treat diabetes? Read this first.

In tropical areas from China, Asia, and Africa to the Caribbean and South America, bitter melon is both a food and a medicine. Unripe, its fruit resembles a warty, green cucumber that gradually turns orange with bright red edible seeds as it matures. Despite an exceedingly bitter taste, the fruits and sometimes the leaves are widely used in a variety of ethnic dishes. Bitter melon is a major constituent of the Okinawan diet and, some say, is key to the renowned longevity of the Japanese island people. Modern research has largely focused on its potential for treating diabetes.

How Bitter Melon Works

Although the human evidence is not yet strong, laboratory studies show that bitter melon has a hypoglycemic (blood glucose-lowering) action, and helps to control insulin levels. The constituents thought to be responsible for this action are charantin, plus alkaloids and peptides that mimic insulin. They may also trigger the production of a protein that encourages glucose uptake in the body.

In addition, charantin appears to stimulate the growth of pancreatic beta cells, which produce insulin. In type 1 diabetes, the immune system destroys beta cells; in other types of diabetes the functioning of beta cells is impaired.

Laboratory studies support other traditional uses of bitter melon, suggesting that different constituents have antiviral and antibacterial properties that might help to treat disorders including salmonella and E. coli infections, herpes and HIV viruses, malaria, and parasitic worms. An extract of bitter melon proteins is claimed to inhibit prostate tumor growth and a number of in vitro studies suggest it may have potential for combating other cancers and leukemia.

How to Use Bitter Melon

Traditionally bitter melon is taken as a fresh juice, decoction, or tincture. Concentrated fruit, seed, and whole herb extracts are also available as tablets, capsules, or powders. Follow label instructions or take as professionally prescribed.

Safety First

Take care if taking bitter melon with blood glucose–lowering medications as it can enhance their effect. It has a weak uterine stimulant activity so must not be used during pregnancy or breastfeeding. Bitter melon should not be taken by people with glucose-6- phosphate dehydrogenase (G6PDH) deficiency (a genetic condition most common in people from the Mediterranean and Middle East) due to a risk of hemolytic anemia.

Where to Find Bitter Melon

The fresh fruit is available in some supermarkets and Asian stores. Bitter melon supplements are available in health food stores or from a qualified herbalist.

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12 Things You Do That Secretly Slow Your Metabolism

You eat breakfast closer to brunch time

Mornings in your house are bananas. We get it. Between getting the kids to school on time and yourself to work on time—and the 3,000 things required to make those two feats happen—you’re lucky if you can sneak in a sip of OJ before your first meeting. But when you're sleeping, you're not eating; and after all those hours with no nutrients, your metabolism—the process by which your body converts food and drinks into energy—needs a little jump-start. To get your calorie-burning engine going, have breakfast within a hour of waking up—or even better, within 15 minutes, says Joanne Rinker, MS, RD, senior director for community health improvement at Public Health Improvement Partners. Here's why it's so important to stop eating late at night.

You have cereal instead of an omelette

It takes your body more time to digest protein, so eggs will keep you feeling fuller longer than if you pour yourself a bowl of carbs in the morning. Opting for the omelette (or Greek yogurt parfait or overnight oats) may also give your metabolism a little boost. To digest, absorb, transport, and store the food you eat, your body uses calories, and protein needs more energy to metabolize than fat or carbs, says Tammy Lakatos Shames RD, certified fitness trainer and co-author of Fire Up Your Metabolism. Plus, researchers at Purdue University found that diets higher in protein may help preserve lean body mass, which is most directly related to having a fast metabolism. Your best bet: Have a serving of protein with every meal. Try one of these high-protein breakfast ideas.

You stopped drinking coffee

True that java had a bad rep for a while, but more and more research shows that good can come out of consuming moderate amounts of coffee. It may reduce your risk of cardiovascular disease, certain neurological disorders, and even type 2 diabetes. And drinking caffeinated coffee can cause a temporary—but significant—increase in metabolism, says Kristen Gradney, RDN, director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center in Baton Rouge, Louisiana. The caffeine gets absorbed into the bloodstream very quickly, speeding up heart rate and providing that metabolic boost. So if you want a cuppa in the morning, and even in the afternoon, enjoy: Three to five cups a day can be part of a healthy diet, say government guidelines. The catch: Keep your coffee as simple as your taste buds can take. Too many added calories from sugary syrups and fatty cream can outweigh the health benefits. And please ignore these myths about coffee, once and for all.

And you don't drink enough water

Every cellular process in your body relies on water, so not hydrating properly can decrease metabolism, says Gradney. And when you're dehydrated, you have less energy to walk, bike, or do what you need to do to burn calories, adds Shames. These signs could mean you're dehydrated.

You won't curl a dumbbell

And you have no interest in lifting, pressing, or pumping any other form of iron. Fine. But if you won't touch a resistance band either, or do a pushup or squat, you’re pretty much pumping the brakes on your metabolism. Here’s why: Muscle tissue is the source of your resting metabolic rate, says Jeffrey I. Mechanick, MD, clinical professor of medicine and director of metabolic support in the Division of Endocrinology, Diabetes, and Bone Disease at the Icahn School of Medicine at Mount Sinai, in New York City; that's the number of calories your body uses to keep your heart beating, lungs pumping, and all the other necessary functions that keep our body healthy. So it stands to reason: the more muscle you have, the higher your metabolic rate and the more calories you burn. As we age, we lose muscle and gain fat. To counteract those sad-but-true effects, include strength training in your regimen. Research published in the European Journal of Clinical Nutrition found adults who did resistance exercises three times a week significantly increased resting metabolic rate by an average of 5 percent over the course of nine months.

Or you curl your dumbbell too fast

You get an A for strength training effort, but take it slow when you lower the weight for maximum metabolism-boosting benefits. Eccentric (or lowering) movements cause muscle tissue to break down more so than the act of lifting; and that's good because your body will need to burn more calories in order to repair the damage; hence the metabolism boost! Researchers at Wayne State University found focusing on slowing down the eccentric movement pumps up your metabolism for as long as 72 hours after the session.

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