Trouble falling asleep? Then get in here!

About 9 million U.S. adults use prescription sleep aids to ensure quality rest, according to a recent CDC study. But experts caution that sleeping pills aren't always effective or safe, and many think their use should be limited.
So how do you get to sleep when you just can't? These all-natural sleep aids will have you drifting off in no time, no Rx necessary.

13 all natural ways to fall asleep faster

1. Consider Cognitive Behavioral Therapy

Cognitive behavioral therapy for insomnia or CBT-I is considered the gold standard for insomnia treatment, the method with the most scientific evidence to support it, says Kelly Glazer Baron, Ph.D., M.P.H, a sleep researcher and neurology instructor at Northwestern University's Feinberg School of Medicine.
Typically, CBT-I involves meeting regularly with a therapist for various sleep assessments, according to the National Sleep Foundation, and you may be asked to keep a sleep journal and change a number of your sleep habits.
2. Get Out Of Bed

One of the biggest problems people say they have falling asleep at night is that they just can't stop their minds from racing, says Grandner. Without proper time to wind down before hopping into bed, our brains are likely to say, "Well, here's what's on my plate!" as soon as you're under the covers, essentially training us to associate bedtime with fretting, he says. "It's a little counter-intuitive," he adds, "but get out of bed if you're not asleep after 20, 30, 40 minutes." Technically a CBT-I theory, this practice of "stimulus control" can be used by anyone, anywhere, and helps you re-associate the bed with sleep, he says. Do something else for 30 or 60 minutes out of bed until you're really feeling tired, he says. Just make sure it's not something too stimulating or involving bright light.
3. Try Progressive Muscle Relaxation

First developed in 1915, this technique will never get old. "Progressive muscle relaxation is a relaxation exercise in which you systematically tense and then relax all the muscle groups of your body," clinical director of UPenn Medicine's Behavioral Sleep Medicine Program Phil Gehrman, Ph.D., told Everyday Health. "It helps promote overall physical relaxation, which has a number of benefits on its own." It was shown to reduce fatigue and improve sleep quality in a study of women undergoing breast cancer treatment. Give it a try with this simple progressive muscle relaxation practice.
4. Take a warm bath.

You can skip the candles and rose petals, but a soothing soak really can help you get to sleep. That's because relaxing in the tub will raise your body temperature slightly, and when you get out, the rapid cooldown will mimic the natural temperature drop the brain triggers as it prepares for sleep. A small 1985 study found that people who take a warm bath before bed not only fall asleep more quickly, but also report better quality of sleep.
5. Meditate

If you'd rather quiet your mind but leave your muscles out of it, a simple mindfulness meditation may also do the trick. A 2009 study found that meditation can help fight insomnia. The researchers found that meditators slept longer and better thanks to the deep relaxation powers of the practice. Try this 10-step meditation for better sleep tonight. If that's not quite your style, even just some deep breathing can help clear your mind and better prepare you for sleep.
6. Break a sweat

Regular exercisers may not realize it, but they're onto something. The physically active report getting better sleep than people who don't work out, according to the 2013 National Sleep Foundation's Sleep In America poll. It seems that the particular timing or form of exercise isn't as important as whether or not you simply move, says Grandner: "The evidence is out there that people who are even getting mild exercise are sleeping better than those who aren't." If that doesn't convince you to exercise even just a little, we don't know what will.
7. Do Yoga

As a form of mind-quieting physical activity, yoga may just be the best of two worlds. And while there aren't exactly scientific studies showing a regular yoga practice can help you get more or better sleep, we do know that yoga does wonders for relaxation. "If your sleep problem is that you're unable to relax, [yoga] could be a way to intervene," says Grandner.
8. Sniff aromatherapy

Whether it's an essential oil, a bath scrub, a sachet in an eye mask or even a pillow or mattress, lavender is the scent you're searching for if you want more and better sleep. In a small 2005 study, a whiff of lavender before bed resulted in more deep sleep. And a 2008 study found that smelling lavender helped a small group of women with insomnia fall asleep more easily, the Wall Street Journal reported.
9. Set Your Bedroom Up For Success

For people with insomnia, "the bedroom just becomes unpleasant, a war zone," says Baron. That's why she recommends making a few simple changes to make it as comfortable a setting as possible. Maybe it's as simple as buying a new set of comfy sheets, she says. Other bedrooms may be too light. Even the faintest bit -- whether it's from behind the drapes or beaming from the alarm clock -- can keep you up. The bedroom should also be quiet; consider investing in a white noise machine or app if it's not. Set the thermostat for a just-right temp somewhere between 60 and 67 degrees. And please, please, please leave the cell phones in another room -- or at least put them on Do Not Disturb.
10. Consider A Supplement

The good news is that most sleep supplements probably won't do harm. The bad news is that they're not very well researched, says Baron, and they're not regulated by the FDA.
"We hear the most about melatonin," she says, "but it's most useful for disorders that affect the body's clock." A small dose can help shift your circadian rhythm if you're recovering from jet lag, for instance, she says.
It's also frequently used wrong, says Grandner. Melatonin doesn't induce sleepiness the way most of us imagine, he says. Instead of right before bed, it's most helpful if it's taken a few hours before bedtime, as the body is just beginning to "ramp up its natural production" of the sleep hormone, he says.
Another supplement option is valerian, made from the root of the herb. Only small studies have been conducted with inconclusive results, according to the Office of Dietary Supplements of the National Institutes of Health. Baron says some people may find it to have a relaxation effect, meaning it could help with more mild sleep problems but probably won't cut it for insomnia, says Grandner.
L-theanine is an amino acid found naturally in green tea that seems to promote deep sleep. Since drinking enough tea to really reap the benefits would have you running to the bathroom all night long, some people opt for a pure L-theanine supplement.
11. Switch to herbal tea.

Caffeine's a no-no, but caffeine-free herbal tea may actually help you sleep. Many "Sleepy Time" teas are made from the same compounds used in supplements that promote sleep, like valerian or chamomile. Plus, there's something inherently calming about a warm sip before bed, even if it's just the ritual of taking the time to do so.
12. Cut Caffeine Earlier

Caffeine has a half-life of five hours, says Baron, meaning five hours after your last cup of coffee, half of its caffeine content is still in your system. Depending on how much you drink -- and how strong it is -- you could find yourself counting sheep when you'd rather be sawing logs. To avoid problems at bedtime, Baron recommends cutting yourself off after lunch.
13. Quit Smoking

Like caffeine, nicotine is also a stimulant, and may lead to sleep disturbances during the night. In 2008, Johns Hopkins researchers found that smokers were four times as likely to say they woke up feeling tired in the mornings than nonsmokers.
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6 signs you're in the WRONG relationship

Six Signs You're in the Wrong Relationship
Not sure about you're current relationship? Check out these six signs that you're definitely in the wrong relationship.
1.  You're settling for Mr. or Ms. 'Good Enough'.  If you're settling for someone, you're really just biding time with them because you've gotten comfortable, or are afraid of being alone.
2.  They're your harshest critic.  If nitpicking and criticism are a regular thing in your relationship, that's not good.
3.  You don't share a sense of humor.  It might seem like a small thing, but if the person you spend most of your time with doesn't regularly laugh with you, it's a problem.
4.  Your personal goals are at odds.  The best relationships are built on a strong sense of partnership.  And as a couple, you should support each other's goals.
5.  You're more in love with the fantasy of who they COULD be than who they really are.  When you're in love, it's easy to overlook incompatibilities and think about who they may become someday.  But you're wasting your time with that.
6.  You need to change who you are to keep them satisfied.  No couple in the world loves EVERYTHING about each other.  But if they look at you as someone they feel compelled to change, you're in the wrong relationship.  
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5 ways to stop wasting money

Five Small Ways to Stop Wasting Money
Financial experts say you're probably throwing away a few hundred dollars a year in ways you don't even notice.  And you can save a ton of money by changing a few, small things. Here are five of them.
1.  Re-think your premium subscription services.  You may like having the OPTIONS, but if you're not using them, you're wasting money.  How many of those cable channels do you ACTUALLY watch each month? 
Do you have unused cell minutes and unread magazines stacking up?  Take a good look at what you and your family actively use, then cancel or downsize your plans.  If you can live without them, chances are you don't really need them.
2.  Buy generic.  You may think you're sacrificing quality, but you're not.  Fancy brands cost more mainly because of the packaging.
3.  Take it easy with coupons.  They SEEM like they're saving you money.  But they actually make you buy things you normally WOULDN'T, because you're getting a deal. 
4.  Never pay full retail price.  Almost all consumer goods go on sale at some point, and that's when you should buy them. 
5.  Don't buy suggested add-ons.  Rental car workers are trained to get you to buy their insurance, when your own insurance policy probably covers you.  Those kinds of extra fees can add-up over time, so learn to say no.
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10 things you should NOT buy at WalMart

Look, I LOVE WalMart, it's one of my FAVORITE places to shop. I spend SOOOOO much of my hard earned money there, but according to a recent report, there are 10 things you should NEVER buy from there. And they are::

1.  High-definition TVs.  The prices are decent, but it's because the TVs they sell aren't that great.  You can get a better TV for about the same price at Costco.
2.  Nuts and seeds.  Almonds are about $1.50 a pound at Walmart, compared to a dollar a pound at Trader Joe's.
3.  Gift cards.  People sell them on sites like for less than face value.  For example, you can get a $25 iTunes gift card on there for about 20 bucks.
4.  Laptops.  You can get a better computer for a better price if you buy it online.
5.  Wrapping paper.  You're better off going to the Dollar Store.
6.  Large appliances, like a refrigerator.  Stores like Sears and Best Buy tend to run more sales on appliances, and usually offer free delivery.
7.  Batteries.  They're a lot cheaper at warehouse stores like Costco and Sam's Club.
8.  Sheets.  You'll find higher quality ones at stores like T.J. Maxx and Ross.
9.  Pre-paid cell phones.  They only cost $45 a month, but you don't get great coverage, their customer service is terrible, and the phones themselves aren't great.
10.  Groceries.  They run a few deals to get people to shop there.  But overall, you're better off going to a grocery store.
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3 ways to handle a meltdown at work

Three Ways to Handle a Meltdown at Work
Don't be embarrassed. We've ALL been there. But the next time you think you're about to have an emotional MELTDOWN at work, here are three things you can do that are more effective than screaming, or going to the bathroom to cry . . .
1.  Use the Ten-Ten-Ten breathing method.  Breathe in slowly for ten seconds . . . then out for ten seconds . . . and repeat it ten times.  It takes almost three-and-a-half minutes, but that's kind of the point.  It gives you enough time to reset.
2.  Stare at something blue.  Studies have shown that looking at the color blue, or touching something that's blue can have a calming effect, possibly because it reminds us of water.
3.  Squeeze between the knuckles of your first two fingers.  Meaning your pointer finger and your middle finger.  Basically, you use your thumb to push down on the side of your middle finger where it meets your palm.
There's a pressure point there that's used in Eastern medicine to relieve stress, and apparently it can lower your blood pressure.
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Top 10 rude things bosses do

The Top Ten Rude Things Bosses Do
According to a recent survey, here are the top ten. Do you agree?
1.  Interrupting.
2.  Being judgmental.
3.  Not showing interest in other people's opinions.
4.  Taking the best tasks, and leaving the worst ones for everyone else.
5.  Failing to pass along necessary information.
6.  Not saying please and thank you.
7.  Talking down to people.
8.  Taking too much credit for things.
9.  Swearing.
10.  Putting other people down.
 The survey also asked for rude things CO-WORKERS do.  The top answers included texting during meetings . . . taking you for granted . . . and always volunteering to do the EASY stuff.
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Mumford and Sons on Jimmy Kimmel 2015

If you didn't see Mumford and Sons when they were on Jimmy Kimmel the other week......O-M-G. You have to watch this! It's hilarious!

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5 Body Brain Teasers to try. How many can you do??

Wow I am HORRIBLE at most of these......what does that say about me?? I need to do some brain exercises maybe lol!? Give them a try, how good are you?!

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10 things you shouldn't own after 30

Ten Things You Shouldn't Own After 30
Someone posted a list of the top ten things you shouldn't own after you turn 30.  Here's what they came up with:
1.  Unframed posters.
2.  Trophies from high school.
3.  Too much IKEA furniture.  One or two things is okay, but not your entire place.
4.  A collection of shot glasses.
5.  A lava lamp.
6.  A huge shelf full of DVDs.  And the same goes for CDs.
7.  Picture frames with inspirational messages on them, like "Live, love, laugh."  One or two are okay, but not 20.
8.  A beanbag chair.
9.  Glow-in-the-dark stars that go on your ceiling, unless they're in your kid's bedroom.
10.  Fake plants.  By the time you're 30, you should be able to keep a REAL plant alive.

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Robin Williams tribute

Today, August 11th, marks 1 year since we lost Robin Williams.

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Rachel Platton performing on The View

She also talked about how she almost gave up on music.

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My cat can be REALLY creepy sometimes.

I woke up from a GLORIOUS nap on the couch the other day, I immediately look over to see if my cat was asleep too.

She wasn't.

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Eight foods that will make you look younger!

Eight Foods That Make You Look Younger
 Here are eight foods that can make you look younger . . .
1.  Watermelon.  It has lycopene, which acts like a natural sunscreen and prevents UV damage.  One serving is like putting on SPF 3.
2.  Pomegranates.  They have a ton of antioxidants that increase collagen production in your skin, to prevent wrinkles.
3.  Blueberries.  The vitamin C and vitamin E help brighten your skin.
4.  Lobster and other shellfish.  The zinc accelerates the renewal of skin cells, and it can help with acne.
5.  Kale.  The vitamin K helps with blood clotting, which can prevent you from getting dark circles under your eyes.  It also has a ton of iron, and if you don't have enough iron in your diet, you start to look pale.
6.  Cantaloupe.  The vitamin A helps prevent your pores from getting clogged.
7.  Avocados.  The omega-9 fatty acids help your skin retain moisture and look young.
8.  Walnuts.  The omega-3 fatty acids and vitamin E help keep your hair looking healthy.  They're also loaded with copper, and researchers think that having a copper deficiency is one of the things that causes grey hair.
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The 8 WORST things you can eat for breakfast

The Eight Worst Things You Can Eat for Breakfast
The website put together a list of the worst things you can have for breakfast, in different categories.  So, things like the least healthy cereal, and worst fast food breakfast sandwich.  Here's the list . . .

1.  Worst cereal:  Honey Smacks.  One bowl has 15 grams a sugar, which is more than Frosted Flakes or Cap'n Crunch.  And it's coated in partially hydrogenated oil, which has trans fat.
2.  Worst donut:  Dunkin' Donuts Blueberry Butternut.  It has 35 grams of sugar, and 420 calories, which is more than any other donut on the menu.
3.  Worst breakfast burrito:  Taco Bell's A.M. Crunchwrap with Sausage.  710 calories and 47 grams of fat. 
Unless you're eating a whole 12-pack of their Cinnabon dessert things, the A.M. Crunchwrap has more fat than anything else on the menu.
4.  Worst fast food breakfast sandwich:  The Monster Biscuit from Hardee's and Carl's Jr.  It has as much fat and calories as the A.M. Crunchwrap, but TWICE as much salt.
5.  Worst breakfast that SOUNDS healthy:  A Dunkin' Donuts Multigrain Bagel with Reduced Fat Strawberry Cream Cheese.  It's 500 calories, has 17 grams of fat, and is pretty much nothing but carbs.
6.  Worst pancakes:  Denny's Peanut Butter Cup Pancake Breakfast.  They're stuffed with chocolate, and have hot fudge and peanut butter on top.  You also get sausage, eggs, and hash browns, so it's 1,670 calories, with 105 grams of fat.
7.  Worst omelette:  The Chorizo Fiesta Omelette at IHOP.  1,300 calories and106 grams of fat.  And you can add pancakes, which is another 700 calories.
8.  Worst overall breakfast:  The Cheesecake Factory's Bruleéd French Toast.  It has 2,780 calories, and as much saturated fat as six cheeseburgers from Sonic.
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Taylor Swift brings out U.S. Women's Soccer Team on stage

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Fireworks locations

July 3: {weather permitting)
Chesapeake City Park ($5 parking)
Smithfield - Clontz Park

July 4: (weather permitting)
Norfolk – Town Point Park, & Ocean View Park
Va Beach – Oceanfront,  Mount Trashmore, Sandbridge,  First Landing State Park.
Portsmouth – Elizabeth River Waterfront.
Suffolk - Constant’s Wharf Park & Marina
Surry - Surry County Community Center
Windsor – Windsor High School
Hampton – Fort Monroe
Newport News – Victory Landing Park downtown, & Virginia Living Museum  ($3 members, $6 non-members)
Yorktown/Gloucester – York River Waterfront
Mathews County – Mathews High School
Williamsburg - Revolutionary City (Colonial area), Market Square, Palace Green, Bush Gardens.
Outer Banks – Avon, Corolla, Duck, Kill Devil Hills, Manteo, Nags Head
Elizabeth City – Waterfront Park
Eastern Shore – Cape Charles Beach, & Chincoteague Carnival Grounds
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5 things that shouldn't be on your resume

Five Things That Shouldn't Be on Your Resume
Obviously you shouldn't lie on your resume.  Because if you're caught there's no way you'll get the job.  But here are five more things that shouldn't be on your resume.
1.  An "objective" at the top.  It's old school, and you don't need it.  Almost no one writes anything interesting, and the objective is obvious . . . to get the job you're applying for. 
Some people replace it with a "qualifications" section, which is sort of like a quick summary of what you're best at.
2.  Your current work email.  Always list your personal email address.  And make sure it's something professional.  No matter how much you love horses, "horse-lover 25" WILL ruin a perfectly good resume.
3.  Big words you'd never use in real life.  One or two might be okay, but you don't want it to seem like you wrote the thing with a thesaurus next to you.
4.  Tiny, unrelated jobs from 15 years ago.  List jobs that show you have the experience you need to do the job you're applying for.  The exception would be if you did something for a really well-known company like Google . . . you can leave that on there.
5.  Hobbies.  If you've played piano for 15 years, great.  But unless the job somehow involves a piano, no one cares.  The one time it's okay to include a hobby is when you're young and don't have a lot of work experience.  
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X Ambassadors perform "Renegades" on Jimmy Fallon show

From our red room here at the radio station, to Jimmy Fallon. Love seeing the success of X Ambassadors! These guys are so talented and great. Watch the awesomer performance of their hit single "Renegades" below!

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5 things you shouldn't take on vacation

Five Things You Shouldn't Take on Vacation

When you go down your checklist and pack for your next vacation, feel free to FORGET this stuff.  Here are five things you shouldn't take with you when you go on vacation . . .
1.  Anything irreplaceable you don't HAVE to take.  Or at least don't pack it in your luggage.  Like if you HAVE to bring your grandfather's watch, make sure it stays with you the entire time.  And if your engagement ring isn't insured, why risk it?
2.  Sunblock.  Or any other liquid, really.  If it's over 3.4 ounces you can't carry it on the plane, and if you put it in your luggage, there's a chance it'll break open and ruin everything. 
You COULD be all organized and buy travel-sized bottles . . . but why not just travel light and buy it when you get there?
3.  A hair dryer.  Even budget motels have them, so it's not worth lugging around the extra weight.
4.  Too many shoes.  Unless you're going somewhere for a month, you shouldn't need more than two pairs.
5.  Too much clothing in general.  Most people pack at least one really dressy outfit, just in case they need it.  Then they almost never do, so be realistic.  If you're going to the beach, you won't need an evening gown.

[Hey, just tryin' to help you out!]
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5 mistakes your making with booze

Five Mistakes You're Making with Booze
Here are five mistakes you might be making with booze . . .
1.  Using a frosted beer glass.  It makes it foam up, and kills the flavor.  Plus, it doesn't really make the beer that much colder.
2.  Letting the champagne cork pop off.  The right way to open champagne is to untwist the wire thing on the cork, but leave it on.  Then put your thumb on top of it, hold onto the cork, and twist the BOTTLE.
3.  Tilting your glass too much or too little when you pour beer.  The right way to keep the foam down is to hold the glass at a 45-degree angle.
4.  Letting the bottle touch the glass when you pour wine.  Apparently you're a classless heathen if you do that.
5.  Taking Tylenol for a hangover.  The alcohol in your system makes acetaminophen toxic for your liver.  Which is why aspirin and ibuprofen are better.
In fact, men who regularly take Tylenol aren't supposed to have more than two drinks a day.  And for women, it's one drink.
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