10 Ways to Achieve Deep Sleep

Sleep deprivation can affect everything from your memory to your immune system, heart and metabolism. Follow these tips for a good sleep tonight


Create a transition routine

This is something you do every night before bed. It could be as simple as letting the cat out, turning off the lights, turning down the heat, washing your face and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent. As you begin to move into your “nightly routine,” your mind will get the signal that it’s time to chill out, physiologically preparing you for sleep.

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Apricot and Pecan Muffins

Packed with fresh fruit and nuts, and delicately spiced with cinnamon, these homemade apricot and pecan muffins are lower in fat and sugar than store-bought muffins, and contain no trans fats or preservatives.

Chili’lime chicken salad

In this salad, chicken is gently poached in stock to give an almost melt-in-the-mouth texture and is then mixed with salad greens and vegetables and topped with a chili’lime dressing.


Spanish tortilla

Colourful and packed with flavours, this thick, flat omelette, called a tortilla in Spanish, tastes good served at any temperature. The classic recipe contains only potatoes, onions and eggs, but this version has extra vegetables and tasty lean ham added. Serve with a green salad.


Sue Mah’s Pasta Salad

Web exclusive, September 2010Ingredients1 cup (250 mL) whole-wheat pasta1/2 cup (125 mL) broccoli florets1/2 cup diced red pepper75 g grilled skinless chicken1 Tbsp (15 mL) low-calorie Italian salad dressingDirections Boil pasta according to package directions.Meanwhile, grill skinless chicken breasts and chop into bite-size pieces.Drain pasta and rinse with cold water. Place in fridge until pasta […]