Many women between the ages of 35 and 65 find themselves in need of more sleep than ever, some suffer from insomnia, and some find that sleep simply isn't as refreshing as it once was.
 
Although most experts generally recommend 8 hours of sleep a night, there is no proven magic number.  Some individuals can function well with less and others need more.  

Daniel Buysse, MD, medical director of the sleep evaluation center at the University of Pittsburgh's Western Psychiatric Institute and Clinic, offers this rule of thumb:  "If you're functioning well and can't sleep more, even when there's an opportunity, you are probably fine.  But if you're often sleepy during the day or if you sleep late on weekends to try to catch up, you're likely running at a sleep deficit."

Dr. Christiane Northrup, in her book The Wisdom of Menopause, suggests synchronizing your daily clock with your biological one.  Research has shown that our most restful sleep takes place when we are following our biological rhythm.  Think back to a time in your life when you felt most clear and most rested.  What time did you go to bed and what time did you wake up? Those times were probably in sync with your biological rhythm. 
 
We spend 33% of our lives asleep, and we generally don't think much about it until we can't sleep.  Here are some tips for better sleep:

1. Maintain a regular bed and wake time, including on
   the weekends.
2. Establish a relaxing bedtime routine, such as listening
   to soothing music or taking a hot bath.
3. Darken your room, minimize noise and lower your
   thermostat to 60-65 degrees Fahrenheit.
4. Sleep on a comfortable mattress and pillow.
5. Use your bedroom only for sleep and sex.
6. Finish eating at least two to three hours before
   your bedtime.
7. Exercise regularly.
8. Avoid alcohol, nicotine, and caffeine close to bedtime.
 
For more information on these and other useful tips go to www.sleepfoundation.org or www.bettersleep.org.

When you're feeling overwhelmed, a valuable tool to draw upon is 'the power of pause'.  In just a few minutes you can calm the chatter in your mind, sharpen your focus, and re-connect with what really matters. Here is a simple practice to help you cultivate this life-saving skill.

Sit comfortably and close your eyes. Begin to focus on your breathing. Notice, without judgment, the length of your inhalation and the length of your exhalation. Sense the breath coming in. Imagine it filling every cell in your body with new life and new possibility. Sense the breath moving out and taking with it everything that is past and no longer needed. Pay special attention to the end of each exhalation. Notice the moment when the breath pauses, just before the next inhalation occurs. Feel into that gap.

Next time you're in a stressful moment and feel compelled to react in a familiar and habitual way, bring your awareness to the pause at the end of your exhalation. Ask yourself, "What might happen if I let go of everything I know into this space? Now what might I choose?"

Linda Landon, ACC, is a Business, Life and Recovery Coach, Speaker and Trainer, based in Los Angeles, CA. For more information about Linda Landon & Associates, visit their website at: www.lindalandon.com.

For individuals battling high cholesterol, choosing meals wisely can be a challenge, but it is essential. Simple dietary modifications can help eliminate those unhealthy choices, while still allowing you to enjoy your meals.

Try these healthful ways to help lower your cholesterol:

•  Avoid trans-fat.  Stay away from items that list "partially hydrogenated oil" on the label, especially snack foods. Try baked or air-popped versions instead.

•  Reduce saturated fat (fat that is usually solid at room temperature).  The richest sources of saturated fat in the diet are red meat and dairy foods. Experiment with ground turkey breast for burgers instead of ground beef, and use low or non-fat dairy products. Try Benecol® spread instead of butter, it contains Plant Stanol Esters, an ingredient derived from natural plant sources, proven to reduce cholesterol levels.
  
  
•  Use fresh garlic regularly in your meals. Garlic has been shown to help lower cholesterol levels.
  
  
•  Eat plenty of soluble fiber.  It has a powerful cholesterol-lowering effect. The best sources are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and freshly ground flaxseed.
  
  
•  Lose weight.  Being overweight tends to lead to unhealthy cholesterol levels. Losing weight can lower your bad LDL cholesterol and triglycerides.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.HealthyByDesignNutrition.com.

Our clients say it best:

"You have made it easy to eat right and exercise in spite of how busy I am - that is something that I never thought was possible. I have more energy, am less tired and stressed, my body is stronger and, best of all, my clothes fit better!"  
Nicole - Fitness Coaching Client, Career Woman and Mother of 3
 
Healthy Balance Fitness' coaching is based on the proven model of Fitness by Phone®, which leverages a concept called compliance programming confirmed by over 20 years of research at Stanford Research Center. It is ideal for the busy person who is trying to balance work, family and personal care. Fitness Coaching allows people maximum flexibility and provides a system for keeping self-care on their maxed-out to-do list. 

Call for more information on Fitness Coaching and feel as good as Nicole does.