8 tips for better, more restful sleep

By | Personal Development, Wellness

Imagine your health is a triangle, and nutrition, exercise and sleep represent the three sides. Until recently, sleep had not received the same kind of serious attention as nutrition and physical fitness. However, it is just as important to your health, according to new research.

Routinely sleeping less than six or seven hours per night can have serious consequences on your health, says Matthew Walker, Ph.D. He is a sleep scientist and the Director of the Center for Human Sleep Science at the University of California, Berkeley. In his book, “Why We Sleep: Unlocking the Power of Sleep and Dreams”, he writes that sleep deficiency is associated with a compromised immune system, greater risk of cancer, problems with concentration and memory, and possible shortened life spans.

Matthew recommends eight hours sleep a night and is actually lobbying doctors to prescribe sleep. (Sleep, not sleeping pills.)

While some people may cut short their sleep on purpose to gain more waking hours, many others long for a solid eight hours of rest, but have trouble getting or staying asleep. According to the American Academy of Sleep Medicine, approximately $63 billion is lost each year due to insomnia; it has become a national crisis. For many of us, active, stressed-out brains — our monkey minds — keep us in overdrive.

How can we make our racing minds relax so we can get that badly needed sleep?

“Count backwards from 300 by 3s,” says Dr. Michael Breus, Ph.D., a clinical psychologist, sleep expert and author known as “The Sleep Doctor.” “It is mathematically so complicated you can’t think of anything else, and it is so boring you are out like a light.”

Stress and anxiety are the big culprits for making us toss, turn and lose our ability to will ourselves back to sleep. Both cause physical tension in the body, Michael explains, and they also cause the body to release hormones such as adrenaline, cortisol and norepinephrine, which boost energy and alertness and raise heart rate and blood pressure, priming the body for fight or flight.

Fortunately, several approaches have proven effective to help you get back to sleep.

Tips From Matthew Walker

1. Get out of bed
If you are having trouble falling asleep for more than 15 minutes, he suggests getting out of bed so your brain doesn’t associate that as the place where you don’t sleep. He recommends going to a dim room to read a book—no digital devices, no screens. When you get sleepy again, go back to bed.

2. Meditate
Scientific data supports meditation as a powerful tool for falling asleep and getting back to sleep. Meditation can be as simple as paying attention to your breathing.

3. Keep it cool
Sleep in a cool room if you can; a temperature of around 68 degrees is ideal.

Visit Matthew’s website to learn more about the importance of sleep, and how to get more of it.

Tips From Michael Breus

4. Realize that how you spend your day impacts your night
Think of consistent attention to relaxation as a round-the-clock investment in your nightly sleep. Are you drinking excessive caffeine in the afternoon? Watching a scary movie right before bed? Expect to see an affect on your sleep.

5. Use self-directed phrases that promote relaxation
Quietly or silently repeat words or phrases such as “I feel supremely calm” that cultivate sensations of warmth and heaviness in different regions of the body.

6. Try 4-7-8 breathing
Inhale for four seconds, hold breath for seven seconds, exhale slowly for eight seconds. Repeat several times. “A long slow exhale has a meditative quality to it that is inherently relaxing,” he says.

7. Use visual imagery
Imagine yourself on a restful journey — such as floating peacefully in a calm ocean, being rocked by gentle waves and caressed by a warm breeze. This can help separate you from a stressful day.

8. Try progressive relaxation
Working with one area of the body at a time, tense and then relax each muscle group from your toes to the top of your head. As you do this, be aware of what your body feels like when it is relaxed.

Visit Michael’s website to find more advice for getting to sleep, articles, apps and more.

Sandra Bilbray is a contributing editor for Live Happy, and the CEO and owner of

Prolistic™ line is changing lives for the better

By | Products, Wellness

The reviews are in, and it’s raves all around for Nerium International’s newest products that will keep you feeling balanced.

Prolistic Pre & Probiotic Plus Vitamins
“After using the powder, I felt more energized. I have never felt healthier!” – Jaime F., Florida

“The powder supplement was very easy and convenient to use.” – Beth I., New Jersey

“I liked that the powder supplement melted quickly in my mouth, was a good amount, and it went down easy.” – Jeffrey K., New Jersey

“I like the uniqueness of the product, of having a powdered supplement that doesn’t need to be mixed with a liquid.” – Sophia L., Illinois

“I have never felt better. This is an amazing product.” – Batya S., California

“The supplement made me feel like a million bucks. I had more energy. I felt happier throughout my usual stressful days. I love it, and no bad aftertaste was a plus.” – Kacie W., Texas

Prolistic Skin-Balancing Lotion with Probiotic Technology
“Light and silky without needing a large amount for even coverage.” – Cindy K., Wisconsin

“I love how soft my skin is! Absorbs quickly, non-greasy! My skin looks better after a week of use!” – Sherry A., Ohio

“I wish I could put into words which were strong enough to say how much I liked this lotion. Before using it … my skin was so dry … My skin embarrassed me to the point of wearing long-sleeve shirts even when it was over 90 degrees. After using this lotion, my skin began to feel softer and softer and the dryness seemed to melt away. As my skin improved, so did my self-confidence. My skin has never looked nor felt better since I was in my 20s.” – Laurie E., Mississippi

“The lotion glides on really nicely. It’s lightweight and does not feel greasy at all. My skin felt very hydrated immediately after use. There was no scent to the lotion, which I really like.” – David C., New Jersey

“I like that the lotion was the perfect consistency and it was very hydrating to my skin. I like that it contains probiotics too. My skin is definitely more hydrated and feels very soft and moisturized.” – Karen S., Michigan

“I love it. I have already recommended it to my mother and sister.” – Lisa G., Georgia

Nerium Youth Factor: Solving the Age-Defying Equation

By | Products, Wellness

After 6 years of unprecedented growth, Nerium International is ready to broaden our horizons yet again. This time around, we’re adding two innovative solutions to our revolutionary line of age-defying products: Youth Factor™ Complete Vitality Complex tablet and Youth Factor Superfood & Antioxidant Boost powder.

Recently, Nerium undertook a mission to develop a comprehensive, anti-aging wellness solution that targets universal aging needs in a way that we have never been done before. Mission accomplished. Powered by our patent-pending Youth Factor enzyme blend and Complex NAA™ blend, both Youth Factor products work together to help improve wellness inside and out. Powerful alone, unstoppable together, Nerium’s new innovative products are sure to keep your body healthy and vibrant!


Great news! It’s no longer necessary to scan pharmacy shelves and grocery aisles for multiple products to address many universal anti-aging concerns. With one little pill, Nerium’s new daily supplement targets several issues simultaneously and is specifically designed to support health where it starts – the cellular level. Our Youth Factor tablet includes a host of antioxidant and other ingredients to help fight free radicals and support the immune system.

The Youth Factor tablet also includes Nerium’s exclusive, patent-pending Youth Factor enzyme blend that enhances the optimal absorption and bioavailability of polyphenol antioxidantsNutrients such as PrimaVie® Shilajit, PQQ, and Coenzyme Q10 help mitochondrial function at their optimal level.

Nerium’s exclusive, patent-pending Complex NAA blend, which helps brighten the skin and reduce the appearance of wrinkles, rounds out this complete anti-aging product.

Ingredients in Youth Factor Complete Vitality Complex help:

    Support cellular energy*
    Defend against radical damage*
    Support your immune system*
    Reduce the appearance of wrinkles*
    Reveal brighter-looking skin*


The second product and counterpart of Nerium’s latest dynamic duo are Nerium’s Youth Factor Superfood & Antioxidant Boost Powder – a drink powder packed with daily essentials, antioxidants, pH adjusters and superfoods, as well as Nerium’s two proprietary, patent-pending ingredients, Complex NAA and Youth Factor enzyme blend.



In addition to providing smooth and non-jittery energy for the body, this unique product also supports the body’s alkaline balance The Youth Factor powder has a unique mix of benefits to help fight signs of aging all around.

Ingredients in the Youth Factor powder help:

  • Balance pH levels to keep your body optimally alkalized*
  • Defend against free radical damage*
  • Help your body absorb beneficial nutrients*
  • Include up to 4 servings of fruits and vegetables*
  • Reduce the appearance of wrinkles*
  • Reveal brighter-looking skin*

Already a global leader in skincare, Nerium International now raises the bar by offering its first-of-its-kind, streamlined approach, consisting of advanced ingredients targeting the most common signs of aging. If life gets too busy to eat right, having a refreshing Youth Factor drink and tablet can provide peace of mind knowing your body is soaking up the nourishment it needs.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Testimonials given by Nerium Independent Brand Partners.