We spend about a third of our lives in slumberland, but many people complain of not sleeping well. If you have a tough time falling asleep or you toss and turn in the middle of the night, try exercising during the day and limiting alcohol and caffeine a few hours before bedtime. But if you are doing this already and still have troubles, here are three things to do immediately before hitting the hay to calm your body and mind and help you get the restful night of sleep you crave. The Power of Water Twenty minutes before bedtime, dim the lights in the bathroom, turn on some relaxing tunes on your iPhone and take a warm shower or bath. The heat soothes achy muscles, and the steam clears your sinuses, which is essential if allergy symptoms prevent you from sleeping well at night. It’s also a great way to wash away germs and prevent you from getting sick, which can also make it difficult to sleep. Bye-Bye Pains After your 10-minute warm bath or shower, slip into your PJs and do five minutes of stretching to ease any pains that prevent you from sleeping. Lower back pain is common for many, so if yours bothers you, here’s a yoga sequence to offer back pain relief . If a sore neck and shoulders are your woe, do these soothing stretches . A little self-massage can also ease muscle tension, or apply a heating pad or one of those rice pillows you warm up in the microwave to sore areas. Get Bored Now slip into bed, not with a riveting, can’t-put-it-down book, but one that has a dull, monotonous, stale topic that’s bound to have your eyelids drooping in minutes. Be sure to read from an actual book, not a laptop or iPad, as the lights cue your brain to wake up.

FitSugar reader Dhitri has an embarrassing tale about her first half marathon. She shared her story in our RunningSugar community group. Help her out by sharing your own funny or embarrassing race tales below! So you know I ran  my first half and had the greatest time ever. There were a few blunders, of course (what’s a race without ‘em?). Firstly, I arrived only half an hour before the start. Leaving the house without breastfeeding my little miss didn’t feel right (and I had to lose that excess fluid from that part of my body anyway!) and it took longer than anticipated. Then of course I completely forgot about the road closures! We were stuck in traffic and I had to hop out of the cab and run to the event location to save me a few minutes. Also, in all my excitement, I forgot to put on any Vaseline or Bodyglide and even forgot to apply sunscreen. My skin was dry and full of marks from me scratching all night (I do that when nervous). My legs never looked this ugly! But here comes a big confession: I peed in my pants during the run. Okay, firstly I have to criticize the otherwise flawlessly organized race. There were simply not enough portaloos! The line before the start was just EPIC. Initially I didn’t feel like I needed to go, but then remembered that I downed a lot of water when I woke up at 5AM (2 hours before start) and even though I went a few times at home, I felt like I needed to visit the conveniences in case I needed to wee because of the cold (it was a chilly morning at 10 degrees C) or nerves. I braved the line until a couple minutes before start (and was still nowhere near my turn). Big mistake! I should have braved the bushes instead. Read on for the rest of Dhitri’s story!

Warmer weather inspired me to hit the wooded trails near my house, and the steep inclines inspired me to do hill repeats. They’re great for strengthening the legs, as well as building speed and endurance. If hilly terrain is hard to come by in your neck of the woods, try this version on a treadmill instead. This workout is moderately paced so feel free to speed up or slow down, depending on your ability and mood. Continue reading to see this 40-minute workout and find out how many calories you’ll burn.

Echinacea is widely known as an immune boosting herb that is used at the onset of cold and influenza infections. But, if you’re only using it when your nose starts to “run” and throat gets scratchy, you’re missing out. According to a new publication in the Journal of Biomedicine and Biotechnology, in addition to Echinacea’s Related posts: Echinacea Flu Question Bee Propolis Reflexology Revelations Food Revelations Travel Supplements

Are chimpanzees necessary for medical research? A report from the Institute of Medicine out today answers that question with a very qualified “yes,” saying that most biomedical experiments don’t require the use of chimps and that given the genetic ties and physical traits the animals share with humans, the NIH should fund such research only in certain specific circumstances. The recommendations, which apply to research funded or supported by the NIH, include three criteria for the use of chimps in biomedical research: there must be no other suitable lab or animal models available, the research can’t be ethically done in humans and forgoing the use of chimps “will significantly slow or prevent important advancements to prevent, control and/or treat life-threatening or debilitating conditions.” The report was commissioned by the NIH. The director of the NIH, Francis Collins, said in a statement the organization would accept the recommendations. Meeting the IOM’s criteria for biomedical research: the development of a small number of monoclonal antibody therapies. New methods of developing those therapies are being adopted, but some therapies already in the pipeline require the continued use of chimps, the report says. It’s also possible that chimps are necessary to develop a preventive vaccine against hepatitis C, but the committee couldn’t reach a consensus on that point, the report says. “The bar is very high,” said Jeffrey Kahn, a professor of bioethics and public policy at Johns Hopkins Berman Institute of Bioethics and the chair of the IOM committee, at a press conference. He said the committee anticipated a decline over time in the demand for chimps for research, and urged the development of new non-chimp models. But the committee said it couldn’t definitively predict or forecast the future need for chimps in research, since an emerging disease or new disorder might require their use at some point. In terms of NIH-funded behavioral research in chimps, studies “should provide otherwise unattainable insight into comparative genomics, normal and abnormal behavior, mental health, emotion, or cognition” and must be performed “on acquiescent animals, in a manner that minimizes pain and distress and is minimally invasive,” the report says. Animals used in both medical and behavioral research should be housed in natural habitats or in appropriate physical and social environments, the report says. The subject of the study received intense public attention, attracting more than 5,800 comments, said Harvey Fineberg, the IOM’s president. Still, Kahn said only about 40 to 50 projects involving chimps are funded by the NIH year, out of a total of about 90,000 annually. The latest figures show about 937 chimps are in various primate facilities and research colonies, 612 of them owned by or supported by the NIH. Collins said the NIH is developing a plan and putting together a working group to implement the IOM’s recommendations. The NIH won’t issue any new awards for chimpanzee research until an implementation is in place, he said. Ongoing projects will be reviewed on a case by case basis, he said. Collins said there are currently roughly 27 external and 10 internal projects that involve chimps and receive NIH funding, and that half may not meet the IOM’s criteria. Research not meeting the IOM’s criteria will be phased out. Update: Adds comment from NIH. Photo: iStockphoto

We love healthy versions of our favorite takeout foods, and so does FitSugar reader For The Love of Fiber , who posted this recipe for Asian peanut noodle salad in our Healthy Recipe group . Here’s a nice vegetarian entrée with a healthy dose of fiber and tons of antioxidant-rich veggies! Inspired by a recipe I found in Shape Magazine a few years back, it’s really tasty and makes great leftovers for lunch. If you’re on a budget, peanuts can be substituted for macadamia nuts – no one will think any less of you. And if your preference is meat, swap out the tofu for some chicken breast. Serve with steamed broccoli and you have yourself a taste of the Far East in the comfort of your own home, minus the MSG. And I made this with Mara’s Pasta – quite possibly the best-tasting whole wheat pasta on the planet. It’s brand new and doesn’t taste like cardboard. Pretty awesome. Use organic ingredients when possible, particularly if you’re going meat-free with the tofu. Look for a quality brand that is organic and GMO-free.  It’s worth the extra money. Read on for the recipe.

Very high amounts of vitamin E– much higher than what's  in multivitamins–may increase a man's risk for prostate cancer, according to a study published Tuesday by the Journal of the American Medical Association. Researchers at the Cleveland Clinic created the SELECT trial in 2001 to investigate the protective benefits of both selenium and vitamin E for prostate cancer prevention, but found just the opposite: Vitamin E, specifically, caused a significant increase in prostate cancer risk in the study group, while selenium showed no added risk, but also no benefit. "These were surprising findings in view of all the data that suggested they were beneficial," said Dr. Eric Klein, chairman of Urology at the Cleveland Clinic and the lead author of the study.  And, he said, the numbers were equally surprising. "For every 1,000 men who took a placebo, there were only 65 new cancers," he said. "For every 1,000 men who took vitamin E, 76 got prostate cancer. That's a statistically significant increase." A 17% increase in fact – too high to attribute the additional cases merely to chance, he said. Based on the results of this trial, Klein suggested that men should have a serious conversation with their doctors about whether taking vitamin E supplements is a good idea. "About half the men who are age 60 or older take vitamin E, and about a quarter take vitamin E at the level that was used in [the trial]: 400 international units or more," he said. "In my opinion, there is no compelling evidence that vitamins are beneficial, and there is some evidence that they can be harmful." Klein said many multivitamins contain much smaller amounts of vitamin E – around 15 IU – slightly less than the 22 IU of vitamin E per day recommended by the Institute of Medicine.  The people in the study were getting 18 times what is recommended daily.  Klein said it's unclear what effect vitamin E at low doses may have on prostate cancer risk.

It’s not all that surprising that Reebok settled a law suit over claims used to pimp its toning shoes . The lawsuit, brought by the Federal Trade Commission, comes on the heels of a report released last year by the American Council of Exercise , which found toning shoes to be no better than sneakers . Makers of the EasyTone and RunTone toning shoes, Reebok has agreed to pay $25 million in refunds to consumers for false claims that its toning shoes worked muscles more than regular athletic shoes – ads included, among other stats, that the shoes work the glutes 28 percent more than walking shoes. The FTC investigation found that Reebok had no evidence to back up its data. Announcing the settlement, David Vladeck , director of the agency’s Bureau of Consumer Protection, said, “Consumers expected to get a workout, not to get worked over.” The company stands by its shoes and the balance ball technology used in the shoe to supposedly increases the work in your legs. If you purchased a pair of People Reebok toning shoes after Dec. 5, 2008, you apply for a refund through the FTC . I tested more than a few brands of toning shoes over the years and didn’t really feel a difference toning wise. Wearing MBTs, however, really helped keep my troublesome back pain-free while teaching Pilates eight hours a day. What about you? Do you have a pair of toning shoes in your closet or on your feet? Do you own a pair of toning shoes? Yes. I will tell you the brand below. No. I never bought a pair. I had a pair, but got rid of them a while ago.

At my first session with my trainer at Crunch gym, he led me through a short session doing planks using the TRX suspension system . After holding for a few seconds, it was clear: my core needed a lot of work. Just that small workout showed me how much I need to strengthen and build my muscles; I was trembling and sweating while my trainer counted down. While the Summer months can have you wanting to tone every inch of your body in order to look your best in a bikini, increasing your strength is important for more than just looks. A strong core, for example, helps you in everything from better posture to better balance, and strength training in general helps increase bone density, reduce pain, and reduce the risk of injury . Tell me: do you like to focus on a certain area when you strength train? What's Your Favorite Body Part to Strength Train? Arms Core Legs All of the above!

You’re dieting and exercising, but still the scale won’t budge. What gives? People make common mistakes when it comes to trying to slim down, so if you’re not seeing the results you’re after, here are some possible reasons why. You overeat healthy foods. Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren’t void of calories. You still need to watch how much you eat of the good stuff. You drink your calories. This is especially true in the Summer when we’re all looking for ways to cool off. Choose crisp water, fruit-flavored seltzer, or unsweetened iced tea, and be mindful of how much fruit juice, sodas, cocktails, and specialty frozen drinks you gulp down. Your partner isn’t on the same healthy road as you. I’m not one to point fingers, but you can’t expect to lose weight if your husband constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym. Communicate that you need his support in losing weight. You’re addicted to condiments and toppings. A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories those extras add on. There are more reasons you’re not losing weight so keep reading.