If you are trying to cut salt from your foods, you should read the labels. Reading the ingredients and the sodium content can help you make smarter choices. Sometimes, different brands have higher sodium content, so you can choose a brand with lower sodium per serving. When choosing foods, go for foods that have low sodium contents. Avoid foods that contain high levels. Shoot for less than 200 mg or lower per serving if possible. Sodium is found in high amounts in most processed foods. Many people fill their pantries with processed food, so if you're trying to cut the salt, consider getting rid of the processed food in your pantry. If you still want to use processed food, check the sodium content to choose lower sodium options. Processed food that contains added sodium includes chips, canned soups, bread, broth and stock, snack cakes, cookies, pastries, cereals, and juice. Many reduced fat or fat free foods are full of sodium. This happens because adding sodium helps add flavor to a low fat food. Read the ingredients and check the sodium content to make sure you're not accidentally getting a salt-heavy food. Pantry items are generally processed because they are meant to last for longer periods of time. Though you can get reduced sodium versions of many foods, they may still contain sodium. Consider buying fresh, whole foods instead of boxed, processed foods. For example, buy fresh vegetables instead of canned, or try no sodium added frozen ones. Make your own cakes, cookies, and other desserts from scratch. You can leave out the added salt when you bake them yourself. Make your own sauces. For example, pasta sauce can have a high salt content, but if you make your own from fresh tomatoes, you can eliminate the salt.

Summary: Read the labels. Get rid of processed foods in your pantry. Be careful with low fat foods. Switch from pantry items to fresh items.

Learning how to jive can be easy once you master the beginning steps or basic movement. There are 6 counts to the basic movement, and the beat sounds like: 1-2-3-a-4, 5-a-6. Counts 1 and 2 are called the "link steps" or "rock steps". Counts 3 and 4 are a triple step to the left called a "chasse". Counts 5 and 6 are a triple step, or "chasse" to the right. The "chasse" in dance is when you glide one foot to the side. In jive, these steps are three short and smooth movements to the side, so the movement is called a "triple step". A "link step" or "rock step" is when you step one foot behind the other and then lift the front foot up. The idea is to rock back on your back foot and then rock forward on your front foot, shifting the weight to your back foot and then to your front foot. However, you should always lift your feet up as you shift the weight backward and then forward. Practice a few "rock steps" to get the feel for this move. It is an essential step to the jive.

Summary: Become familiar with the 6-count foot pattern. Understand the "chasse" movement. Understand the "link step" or "rock step".

Above all else, you must establish and follow a strict sleeping schedule. This will help you ensure that both your body and mind are prepared to sleep each night. This means that you should go to bed and get up at the same time every single day (even weekends). In the event that it is not possible to get to bed at your usual time, it is important to still get up at the normal time. You may feel a bit more tired, but you will mess up your routine even more if you sleep in. If you are very tired, you can take a power nap during the day. Don't nap for more than 20-30 minutes, though. Getting the right amount of physical activity during the day helps prepare your body for sleep each night. Doing light workouts should help you fall asleep faster and sleep longer. You can try activities such as jogging, swimming, or walking. Do not work out right before bed. Getting your adrenaline flowing before bedtime will negatively impact your sleep schedule. Make sure there is at least a two hour gap between the time you exercise and the time you want to go to sleep. After a busy day, it is reasonable to expect that your mind will be trying to process a lot of information. To give your brain some wind-down time, listen to soothing music or read a book for about 10 minutes before going to bed. Try to keep this wind-down period to about 10 minutes, as any longer may risk further sensory stimulation and cut into your sleeping time. Avoid reading on back-lit screens, though, as these tend to disrupt your sleep patterns. Don't try to have deep conversations right before bed, either. If you have a problem with your spouse, for example, don't wait until just before bedtime to bring it up. Resolve your concerns earlier in the day so they don't plague you at night. Finish having your dinner at least 2 hours before going to bed and don't eat again after dinner. Your body will have an easier time adjusting to sleep if it is not in the process of digestion. That being said, if you feel very hungry before bed, try having a cup of herbal tea or some crackers to curb your hunger. It may also be difficult to sleep if your stomach is rumbling. Caffeine's energizing effects remain long after you have ingested it. Therefore, limit yourself to about 200mg of coffee (about 2 cups of coffee), and try to ingest your last caffeine at least six hours before bedtime. If you can, try to avoid caffeine altogether, or as much as possible. Some studies suggest that even caffeine digested six hours before bed can have disruptive effects on sleep. Soaking your legs and feet in warm water for about two minutes before going to bed will help with relaxation and will also increase circulation to that area. Ensuring proper blood flow to your extremities will help eliminate restlessness of your legs. Alternatively, a nice, warm bath or shower just before bedtime can have the same benefits. Make sure you use the bathroom before bedtime so you don't have to go during the night, which will disrupt your sleep pattern. Being able to breathe freely is important for a good night's rest. Lie down and take deep breaths of air before bedtime to clear your nostrils. Avoid sleeping with blankets and pillows over your face.

Summary: Establish a strict sleep routine. Exercise during the day. Build "wind-down" time into your sleep schedule. Don't eat before bedtime. Cut out caffeine. Soak your feet. Use the bathroom right before sleeping. Free your airways.

If you'd like to speed up the deflating process, try using a vacuum to quickly pull air out of the mattress. You can use an ordinary home vacuum, a shop vacuum, or any other machine that can create a suction for this purpose. Simply open the air hole, wait for air to begin leaving the mattress, and hold the vacuum hose or nozzle over the hole to speed up the deflation.
Summary: To save time, use a vacuum.