September 18, 2014

How Tall Will I Be?

What can you expect when it comes to your final height? It’s almost as easy as taking a look at your parents, but there’s more to it than that. WebMD asked pediatricians to answer the most common questions about getting taller. They’ve also sorted out the truth from myths when trying to determine your adult height and if there’s anything you can do about it.

What affects how tall I will be?
Your final adult height depends on a number of factors: height and growth patterns, such as early or delayed growth of family members; when you reached puberty; any chronic illnesses that you have; and nutrition, says Vaneeta Bamba, MD, a pediatric endocrinologist at The Children's Hospital of Philadelphia.

Can I figure out how tall I will be?
The best way to look ahead is to review your growth chart with your pediatrician, says Adda Grimberg, MD, a pediatric endocrinologist at The Children's Hospital of Philadelphia. Your doctor tracks your height at every checkup. They plot your height and age on a chart, and they know what's typical for healthy boys and girls. Healthy children tend to follow a curve on the chart that is largely set by their genes, Grimberg says. You can also do a little math, but you'll need to know how tall your parents are. The formula below will predict your final height, plus or minus two inches, says Mitchell E. Geffner, MD, a pediatrics professor at the Keck School of Medicine of the University of Southern California in Los Angeles.
For girls: [(father's height - 5 inches) + mother's height] divided by two

For boys: [(mother's height + 5 inches) + father's height] divided by two

If my parents are tall or short, will I be just like them?
Maybe. Your genes, which you get from your parents, play a large role in your growth pattern and your final adult height. But it's not the only factor in your growth, Bamba says.

When will my growth spurt start and end? How much can I expect to grow? How is it different for boys and girls?
A growth spurt normally lasts for two years and starts at different times for girls and boys. For girls, it typically starts around age 9 to 10. The fastest point is around 11 to 12 for girls. Boys usually start around age 11 and peaking at 13. During this time, boys typically grow about 4 inches each year. Make that 3 inches per year for girls. This is why the average man is 5 inches taller than the average woman, Geffner says.

Boys and girls stop growing at the end of puberty. That's when their growth plates -- the area where their bones grow -- fuse, Grimberg says.

Is there anything I can do to get taller, like posture exercises, foods, or supplements?
The best way to grow as tall as you possibly can is to keep healthy, provide good nutrition, exercise regularly, and sleep well.

You need good nutrition to grow, but most children and teens can get that through food and beverages without needing supplements, Grimberg says.
Great posture is a plus, but it doesn't make you grow. Think of it this way: Posture doesn't make you taller, but it makes the most of your height, Grimberg says.

Be wary of any product that claims to make you taller. Geffner says that you can find products like pills in health food stores that say "growth hormone", often with "stimulator" in parentheses, but these are scams. You cannot take growth hormone as a pill. These products aren't as strictly regulated as you might think, so you have to be careful about claims.

Doctors can prescribe growth hormone shots for certain specific causes of shortness. But routine use should be completely discouraged. Some possible side effects include diabetes and increased fluid in the brain, Geffner says.

I'm so much taller or shorter than my classmates and I'm self-conscious about it. What can I do?
You're not alone. That's a totally normal, common reaction for short or tall kids.

But you can move on from that by working on your self-esteem. The best way to build this is to emphasize your strengths.

Step back and think about what you are good at or what you enjoy doing. If you are good at sports, dance, art, or academics, then focus on this. You'll come across as confident. Remember, physical attributes change over time, Bamba says.

If you’re shorter, shoes can help for both sexes for some height. Some kids fluff up their hair for extra height. You could also be a late bloomer. A bone age test using an X-ray can show if you’re going to grow for a longer time than your friends, Geffner says.

Should I be concerned if I'm dramatically shorter or taller than members of my family?
You should go see your doctor if your height doesn’t make sense compared to your parents and siblings, whether it’s too short or too tall, Geffner says. Your doctor can decide if you need a referral to a growth specialist called a pediatric endocrinologist.

Your doctor should be tracking your growth at yearly visits. Less than 5 centimeters of growth in one year can be abnormal.

If you’re concerned about your growth or how fast you growing, talk to your doctor. Your doctor can help you figure out if you're on track, Bamba says.

September 08, 2014

Yoga Tips to Help You Grow Taller

Does Yoga help to make you taller?
The development of human height is a highly complex process that involves several genetic as well as biological and environmental factors. Since the process itself is so complex, science has not been able to decipher all of it. It is a popular notion that children reach the maximum height they can attain by the time they are adolescents. However, there have been many cases where children have continued growing even after passing adolescence.

There are several genes involved when a kid gets taller. The genes for growth hormones, growth hormone receptors, bone proportion, and timing of the release of the growth hormones, along with several other growth factors, come into play. Nutrition during gestation and growth years also contributes significantly to the height that a child would gain. We are born with a genetic potential for height, but the environment also exerts its affects.
There are many who wonder if it is possible to increase their height by natural means, even when their growth years are behind them. Besides good nutrition and proper exercise, one can turn to yoga for help. Yet, the body has its limitations and environmental factors also play its part in determining how tall a child will end up growing. In such cases, the exercises will not be of much use.
Yoga practitioners believe that with the right balance of the body, mind and spirit, the unobtainable can also be achieved. Yoga exercises aimed at adding a few more inches to your frame, when performed regularly and diligently, can help you gain height even when the odds are against you. However, there is not of research to back this claim. Since yoga is a healthy discipline anyway, practicing it regularly can only be beneficial to you when practiced under the guidance of an expert.

Yoga Tips to Help You Grow Taller

You may need to practice some rigorous yoga poses that stretch and lengthen your spine, however it is important to start with the easier exercises. Height depends on the length of the bones, and while the length of the bones does not increase after a particular age, yoga can help you correct your posture and that can add a few inches to your height. This increase may not be significant, but you may still be able to gain a few inches. Thankfully, you will not need any limb surgery to gain height if you practice yoga regularly.
The spinal column is very flexible, and poor posture can compress the entire structure. When you align your spine well and maintain a good posture, it will also help you decompress the spinal structure and make you appear taller. Correct posture itself can give you the appearance of being taller, even if there is no real height increase. If you slouch and maintain a bad posture, the bones tend to get misaligned and give you the appearance of being shorter. Regular practice of yoga and practicing stretching exercises can help correct these deficiencies, helping you look and feel taller without suffering from any side effects.
Yoga postures can also help you to strengthen your spinal discs so that they do not bend with age. This alleviates decompression and also helps prevent bone loss due to demineralization of bones. With the correct yoga poses, your muscles are also stretched and toned, thus making you appear taller and firmer.

Yoga Exercises

You can perform several yoga asanas for increasing height. Here are some of the typical yoga postures for height increase:
Sukhasana (Easy Pose)
This is a simple beginner’s pose in which you sit on a hard surface, with your legs crossed. Each of your foot should be resting snugly below the opposite knee. You may widen your shins to get into the pose more comfortably. Let the outer edges of your feet rest comfortably on the floor. Lengthen your spine so that you are sitting straight. Keep the pelvis in a neutral position and either stack your hands in your lap, or place them on your knees. Take in deep breaths and exhale.
Tadasana (Mountain Pose)
Another relatively simple pose, this is an ideal way to lengthen the spine and grow taller. Stand straight with your big toes touching each other. Then, gently lift and spread the toes and the balls of your feet so that your weight is balanced evenly on both feet. Without hardening your belly, flex your thighs and lift your knee caps. Then raise your arms above your head. Simultaneously, raise your whole body upwards, elevating yourself to the tips of your toes. Press your shoulder blades back so that you do not have to tighten your belly. Feel the stretch in your whole body and remain in the stretched position for at least 30 to 40 seconds.

January 14, 2011

Human Growth Hormone (HGH)

Some people turn to a substance called human growth hormone (HGH) in hopes that it will keep them feeling and looking youthful. But experts say that hope is unfounded. And worse, these products can be harmful.

HGH, produced by the pituitary gland, spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function. Produced synthetically, HGH is the active ingredient in a number of prescription drugs and in other products available widely over the Internet.

HGH Uses and Abuses

Synthetic human growth hormone was developed in 1985 and approved by the FDA for specific uses in children and adults. In children, HGH injections are approved for treating short stature of unknown cause as well as poor growth due to a number of medical causes, including:

Turner's syndrome, a genetic disorder that affects a girl's development.
Prader-Willi syndrome, an uncommon genetic disorder causing poor muscle tone, low levels of sex hormones, and a constant feeling of hunger.
Chronic kidney insufficiency.
HGH deficiency or insufficiency.
Children born small for gestational age.
In adults, approved uses of HGH include:

Short bowel syndrome, a condition in which nutrients are not properly absorbed due to severe intestinal disease or the surgical removal of a large portion of the small intestine.
HGH deficiency due to rare pituitary tumors or their treatment.
Muscle-wasting disease associated with HIV/AIDS.
But the most common uses for HGH are not FDA-approved. Some people use the hormone, along with other performance-enhancing drugs such as anabolic steroids, to build muscle and improve athletic performance. Yet HGH's effect on athletic performance is unknown.

Because the body's HGH levels naturally decrease with age, some so-called antiaging experts have speculated and claimed that HGH products could reverse age-related bodily deterioration. But these claims, too, are unproven. The use of HGH for antiaging is not FDA-approved.

Nevertheless, some people obtain injectable HGH from doctors who prescribe it for off-label purposes (uses for which it was not approved by the FDA) and through Internet pharmacies, antiaging clinics, and web sites.

Others purchase HGH products -- or products that claim to increase your body's own production of HGH -- in the form of pills and sprays. Companies that market these products on TV infomercials or online claim they turn back your body's biological clock, reducing fat, building muscle, restoring hair growth and color, strengthening the immune system, normalizing blood sugar, increasing energy and improving sex life, sleep quality, vision, and memory. However, the Federal Trade Commission has seen no reliable evidence to support the claim that these products have the same effects as prescription HGH, which is always given by injection. Taken orally, HGH is digested by the stomach before it can be absorbed into the body.

HGH Side Effects and Other Hazards

Possible side effects of HGH use include:

nerve, muscle, or joint pain
swelling due to fluid in the body's tissues (edema)
carpal tunnel syndrome
numbness and tingling of the skin
high cholesterol levels
HGH can also increase the risk of diabetes and contribute the growth of cancerous tumors.

Furthermore, if you get the drug illicitly, you may not know what you are really getting. Because of the high cost, HGH drugs have been counterfeited. If you are not getting HGH from your doctor, you may be getting an unapproved product.

You also should speak with your doctor before considering any form of HGH. #WebMD

October 01, 2008

The most preferred height for males and females

Statistically, there is no doubt that taller males and
females are more attractive to the opposite sex and have
greater chances of getting dates and mates. There is a
phrase that has been used to describe ideal males from the
female perspective. That phrase is: "Tall, dark, and
handsome.”You'll notice that the word tall comes first.
On the other hand, nowadays, most males prefer taller
women as well. Those "dream girls" for almost every man -
fashion models, are at least 5'9'' (175 cm) tall. But in
reality, what exactly is the most preferred height for
males and females?

Statistics based on extensive dating profiles of more than
177,000 men and women from all around the world show that:

> from the female perspective,

the most preferred height for a male is: 6'0'' (183 cm),
the 2nd preferred height for a male is: 6'1'' (185.5 cm),
the 3rd preferred height for a male is 6'2'' (188 cm).

> from the male perspective,

the most preferred height for a female is: 5'7'' (170 cm),
the 2nd preferred height for a female is: 5'8'' (172.5 cm),
the 3rd preferred height for a female is 5'9'' (175 cm).

Note that the above statistics come from real data on
some popular dating services, so they reflect both male
and female preferences in the real world. But the truly
preferred height in people's "ideal world" is actually 6'2''
for males and 5'9'' for females, which are deemed as the
perfect proportions for each sex of the human species. In
reality both male and female preference is about 2 inches
shorter than in the "ideal world". This is only because in
reality, not so many males and females are that tall! In the
U.S. only about 14.4% of males are taller than 6'0'' and
about 12.1% of females are taller than 5'7''. To learn the
percentage distribution for 6'2'', 5'9'', and other heights 
in different countries.

How to exercise your mind to grow taller

For many people, growing taller is more of a mental
challenge than a physical attempt. Success must begin with a
strong and positive mind, filled with motivation and
determination. However, in reality most people around you
have weak and negative minds. Facing difficulties or
adversities, their favorite words are "impossible" and "give
up". If you do not acquire mental toughness, you will easily
become their victim and end up quitting your own dreams.
Here are some secrets on how to exercise your mind to
achieve such "mental toughness".


* Visualization

See yourself where you want to be! Visualize yourself one
foot taller. Make a detailed image of it - what will you
look like, how will you feel, and what are all the other
people's reactions. You are 6'2''! Notice the people around
you as they admire your stature! Can you see them drooling
while they imagine themselves being you? Do you notice how
some of them lift up their eyebrows as they greet you? Do
you feel the respect and submissiveness that they must give
to you? The best way to persevere through your challenge is
by visualizing yourself accomplishing your goal. This will
help you persevere. Visualization is a tremendous tool; use
it! See yourself at the end of the tunnel. See it, taste it,
smell it!


* Self-image

You must begin with your self-image because success must
begin from the inside out, not the outside in. Be proud to
be yourself and be proud of your ambition and goals, and
then you will be in control of your own destiny. Your destiny
is not predetermined, nor designed by others. You make your
own destiny. You determine what you really want, and how
you are going to get it.


* Self-awareness

Self-awareness is powerful because it will allow you to
catch yourself as a negative thought slips into your mind.
Catch that thought; do not allow it to penetrate! Because
one negative thought will lead to another, and another, and
many others. Think about how beautiful your life will be
once you realize your goals, and how miserable you will feel
if you are defeated by your own negative thoughts. Then you
will have self-awareness to choose the right thing for


* Positive Thinking Pattern

An important component of success is the way you process
your thoughts. Your thinking patterns will reflect whether
or not you will follow through with your goals. There are
two basic thinking patterns: a negative thinking pattern
and a positive thinking pattern. A negative thinking pattern
disrupts people's goals and leads them to quitting, so it is
discouraging. A positive thinking pattern uses visualization
to enhance people's goals and leads them to success, so it
is encouraging. Most people start a goal somewhere during
the journey of their lives. They continue to move forward
and then stop. It seems that they encounter endless
difficulties and resistance so reaching their initial goal
seems "impossible". This is because they are moving forward
blindfolded. In other words, they did not plan their goal.


* Planning

You must visualize your goal beginning at where you want to
end. Picture where you want to be and go backward. By
planning this way you will understand what it takes to
succeed, and you will also be aware to encounter
difficulties. Think of every encounter that you might
experience that will discourage you from completing your
goal. Most likely they will happen. But when they do you
will be ready because you planned it and are one step ahead
of the game.


* Overcome Resistance

You may meet two types of resistance - internal resistance
and external resistance.

Internal resistance is generated by your own mind and body;
both want to be constantly relaxed and comfortable. Doing
exercises and using Kimi/ MFIII everyday to grow taller is
just the opposite and therefore it will be resisted. You
must take control of your mind and body to overcome the

External resistance is generated by an organism's natural
inclination to maintain its current condition (homeostasis).
You can try the following ways to overcome external

1. Understand how homeostasis works. Realize that the
intensity of your discomfort indicates the scale of the
change that you are going through. "No pain, no gain". Very
often discomfort is a good sign for the positive change that
your body is experiencing.

2. Develop a support system. Cultivate relationships that
support your development (such as to take advantage of our
unlimited free support for your efforts in growing taller)
and avoid those which threaten it.

3. Follow a regular practice routine. Routine is a habit,
and any regular practice routine provides a kind of stable
base during the instability of change. Our program is
essentially the best routine that you can follow to grow
taller and increase your height.

September 14, 2008

How to beat your height disadvantage when you go to a job interview or a date

Actual statistics show that a shorter person will encounter most of his/ her disadvantages during a job interview or on a date. Taller men/ women have better chances of getting high paid jobs and it is easier for them to find good dates/mates. This is just NOT fair! But fortunately for you, even if you are not as tall as you wish, there are some secret and effective techniques which you can use to overcome all of those disadvantages and win your dream job or mate! Some people have actually applied these techniques in different situations and found great success by increasing their height 4 to 8 inches (10 - 20 cm).

To overcome your height disadvantages when you are on a job interview or a romantic date, follow these tips:

1. Wear a hair style that makes you appear taller.

In order to appear taller, a hair style should be thin at the sides and higher up top, which can make you appear as much as an inch taller. Do not have any wide hair style. Also, a bald head can makes a person appear shorter.

2. Wear certain clothes that will make you appear taller.

Avoid clothes with horizontal lines. Belts are horizontal so make sure you conceal it in your clothes. Avoid clothes with a tartan or checked pattern. Avoid cuffs that make your legs appear shorter.

Avoid wearing sharply contrasting clothes and pants together; these will easily expose the real length of your legs and make you appear shorter.

Wear clothes with vertical lines or striping. Vertical lines or striping make a person appear thinner, and thinness in turn gives the impression of more height.

Wear clothes with shoulder pads. Shoulder pads make your shoulders appear broader and your whole body more slender.

3. Wear shoes that will make you appear taller. If you are a female, this should be easy since you can find a lot of female shoes with 2 or 3 inch heels. But if you are a male, this used to be hard to do since you could not let people know that you were wearing high-heeled shoes. Now this problem can be easily solved by our Magic Shoes --secret "hidden heel" shoes that will make you appear 4inches (10 cm) taller WITHOUT being noticed as wearing high heels at all. To learn more about Magic Shoes, please visit:

If you follow all of the tips above, have a nice hair style, wear proper clothing, and get a pair of Magic Shoes, you can instantly appear 4 - 5 inches (10 - 12.5 cm) taller! Of course, this apparent height cannot compare with the permanent and natural height you will get by using Kimi/MFIII, but it can give you additional height in the most needed situations. So the best solution for every short person is: use Kimi/ MFIII persistently to gain 2 - 6 inches (5 - 15 cm) of permanent height, then use these secret tips to gain another 4 - 5 inches (10 - 12.5 cm) of apparent height. Finally when you step out of your door you will be a completely new person who is 6 to 11 inches (15 - 27.5 cm) taller! What to do next? Hunt for a good job or your dream date!

September 11, 2008

Improving your posture when you stand, walk, and sit can help increase your height by as much as 2 inches (5 cm).

Here is how to improve your posture when you stand and walk:

1. Hold your shoulders back, tighten your bottom, and straighten your back.

2. Look straight ahead at eye level, so that your head is evenly poised above the spine and your chin is at right angles to your neck.

3. Keep your shoulders straight by pushing your chest up and out, to avoid a hunched back.

4. Tuck in your tummy. A bulging stomach is a feature of an unattractive posture.

Initially you might have to make a conscious effort to maintain this posture, but later on it will come naturally to you. All this will give you a graceful carriage and make you feel fit.

Here is how to improve your posture when you sit:
1. The head, shoulders, and hips should be aligned (not twisted).

2. Sit up straight with your back supported.

3. Your back should be snug against the seat back or support cushion fitting your spinal contour. This reduces stress on the spinal column and also prevents crowding of internal organs.

4. Shoulders should be relaxed (not lifted up).

5. Uppers Arms should be relaxed and at your side.

6. Forearms should be parallel to the floor as they extend to the keyboard.

7. Wrists should be straight - fingers in natural, neutral positions.

8. Chair Seat - supports thighs evenly without excessive pressure on the back of the thighs or calves.

9. Feet are flat on the floor or foot rest.

10. Avoid sitting static for a long duration of time. Get up and stretch:

* Take off your shoes if you are wearing high heels, and stand with your feet flat on the floor, about shoulder width apart. Extend both arms to your left and stretch your body gently but fully in that direction. Relax. Repeat the exercise, this time reaching to the right. Now reach with both hands up towards the ceiling, continuing to look straight ahead. Really reach as hard and as high as you can, extending the stretch until you is standing up on your toes.

* This one is very good for relaxing sore neck and shoulder muscles that have been strained by poor posture. First move your head slowly to the left, and hold it for a couple of seconds. Roll your head forward, looking down at your chest, until you are looking towards the right. Be careful not to make any sudden, jerky moves, which will strain your neck muscles further. Repeat this gentle rolling and stretching motion a few more times, until your neck muscles feel more relaxed.

* Shoulder rolls are also effective remedies for muscles strained by an incorrect posture. Make gentle "windmills” with your arms, in a backwards direction, five or six times. Repeat the rolls, this time rotating your arms forward. Finish off by inhaling deeply, and shrugging your shoulders as high as you can, slowly and thoroughly. Relax, dropping your shoulders back to their natural level, and exhale fully.

September 03, 2008

How to calculate the most suitable exercise intensity for yourself.

It is true that frequent exercise (especially when you wear Kimi to do exercise) can help you grow taller. However, do you know how much exercise is optimum for yourself? If you exercise too little, it cannot do much good; if you exercise too much, it can hurt your heart and respiratory system. So how can you know when to stop exercising? You should follow a scientific procedure to calculate the most suitable exercise intensity for yourself based on your pulse rate. This scientific procedure consists of 4 steps.

Step 1. First, calculate your maximum pulse rate capacity --do this by subtracting your age from 220. Then, multiply that rate by 60 percent to determine a safe target pulse rate for a moderate activity level.

For example:
If your age is 20:
220 - 20 = 200
200 x 0.6 = 120
Your target pulse rate for moderate exercise = 120

As your personal fitness increases, you can increase your target pulse rate to 75 or even 85 percent of the maximum pulse rate capacity.

Step 2. Learn how to count your actual pulse rate. First, put two fingers high up on one side of your neck, just under the jawbone, where you can feel the carotid artery pulsing. Then, count the heartbeats you feel for 15 seconds. Next, multiply by 4 to get your pulse rate count per minute.

Step 3. To begin exercising effectively, monitor your pulse rate at five or ten minutes into the activity, making sure that it does not exceed 60 percent of its maximum capacity. A safe minimum activity level at this rate includes at least three 20-minute sessions per week.

Step 4. Continue to exercise regularly and challenge yourself to increase your fitness level along with your target pulse rate from this starting point.

Inside secrets on regular exercises that can help you grow taller.

These regular exercises can help you grow taller:

1. Vertical Jumping.
2. Basketball.
3. Volleyball.
4. Football.
5. Baseball.
6. Soccer.
7. Tennis.
8. Aerobics.
9. Gymnastics.
10. Jogging.

While doing those regular exercises without Kimi can help you increase your growth hormone a little, wearing Kimi to do the same exercises in the same amount of time is much more effective and will skyrocket your growth hormone exponentially. At your age, the more growth hormone your body naturally produces, the taller you will grow. Therefore, the best natural way to grow taller is to wear Kimi to do some of the above regular exercises.

August 25, 2008

how to grow taller while you are sleeping.

It is during deep sleep that your bones grow longer and thicker under the stimulation of IGF-1 (growth hormone's by-product), so appropriate sleeping time (not the longer, the better) and correct sleeping posture are all very important for your body to grow.

Sleep is defined as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli. IGF-1 can only work effectively to stimulate your bones' growth when you fall into a long and deep sleep. Short or shallow sleep could interrupt IGF-1'swork and thus stunt growth. Therefore, you should achieve “deep level" sleeps on a daily basis in order to coordinate your efforts of exercises (with Kimi) and proper nutritional (with MFIII). The following are some helpful tips on how to easily achieve deep level sleep.

* Sleep in a room that is dark, quiet, and fresh smelling. Do not expose yourself to bright light while you are sleeping. Light will make your brain stay awake.

* It is important to sleep in a well ventilated room. Don’t be afraid to open a window, even in winter. It is better to put on an extra woolen blanket than to breathe in stale air. The amount of clean oxygen-rich air that you breathe has an effect on your growth. Poor air can cause breathing defects and can prevent you from growing during sleep.

* Sleep with clean, soft, and comfortable clothes. Rough clothing can block the blood circulation and make you shift and turn many times during the night, thus preventing you from deep sleep. Remember your growth hormone can only work well when you fall into deep sleep.

* Keep your hands and feet warm. Scientific studies have shown that warm hands and feet will help induce REM (rapid eye movement) deep sleep. Cold hands and feet will keep you from deep sleep.

* Drink a big glass of water before going to bed and when you wake up; this will help clean out your system. Milk can also help you sleep. It contains an amino acid called tryptophan, which produces the effect of a sedative. Do not consume any foods or drink that contains caffeine, nicotine, or alcohol at least 4 to 5 hours before going to bed. Caffeine and nicotine are stimulants that will keep you from sleeping. Also, refrain from a large meal at least 3 hours before bed time.

* Doing exercises during the day can help you sleep better at night. If you use Kimi at least 40 minutes a day as instructed, it will increase your blood circulation and quicken your metabolism for a whole day, so you should perform enough exercise to ensure a good night's sleep. This is just one of the many benefits Kimi brings to you.

* Taking a hot bath before going to bed helps induce deep sleep because it cleans your body and relaxes tense muscles.

* Practice total relaxation and deep breathing for a few minutes before you go to bed. Relax from head to toe. Close your eyes and relax every part of your body. Do complete breathing exercises by following the three phases: (1) Inhale slowly and deeply through the nose for 3 to 5 seconds making sure that your stomach as well as your chest expands. (2) Hold your breath for another 3 to 5 seconds; tighten your stomach muscles lightly. (3) Exhale slowly and fully through the mouth and nose. This breathing exercise will help balance your blood circulation and get your body ready to rest.

* Maintain a habit of sleeping at the same time everyday, including weekends. This will help you develop a regular rhythm for sleep. Your brain will send you a "sleep signals “at about the same time every day, which can help you fall into deep sleep easier and faster.

Each person has his/ her own specific daily sleep requirement. It is not true that the more you sleep, the better it is for your growth. Too much sleep will cause your body to develop laziness and slow down your metabolism, thus increasing the danger to gain weight. On average, a young adult who is growing needs at least 8 hours of sleep every day. Teens need 9 hours or more. However, this is just an average and may not apply to you precisely. The best way to figure out the exact amount of sleeping time you need is not to calculate it at all. Just sleep early every night, without using an alarm clock, and let you wake up naturally. Your body has its own biological clock which can determine the exact amount of sleep it needs. As long as you have a good sleeping habit and do not break it (by forcing yourself to stay up too late or get up too early), your body will take good care of itself. Also, it is easy for you to detect if you get enough sleep each day. If you are energetic and do not feel sleepy or very tired the whole day, then you had enough sleep the previous night. Otherwise, you should readjust your schedule and try to sleep longer.