• Develop a routine. Doing the same things at bedtime—brushing your teeth, washing your face, etc.—also signals to your body to wind down.
• Pray. Make prayer a part of that bedtime routine. Prayer can calm your mind like nothing else, as you entrust the day’s worries to the Omnipotent.
Teach your kids good sleep habits! The habits they develop today might affect their sleep patterns later in life.
• Get comfortable. Make sure your bed is not too hard nor too soft and that your pillow is the correct type for your sleeping position—thinner for back-sleepers, thicker for side-sleepers.
• Keep it dark and quiet. Don’t underestimate the impact of these simple things; buy heavy curtains and earplugs if you have to! It seems innocuous, but the blue-spectrum light emitted by gadgets like TVs and smartphones interferes with melatonin production. Some studies suggest a link between this “light pollution” and breast and prostate cancers.
• Don’t worry. The stress of insomnia can make the problem worse, so try not to obsess about your sleep loss. Getting up and doing something can be more helpful than tossing and turning for hours on end.
30 Inside Report | 2Q 2012
Keep in mind that alcohol, tobacco, and caffeine
can cause insomnia. Certain herbs, supplements, and even medications like cold medicines and diet pills might also interfere with sleep. Use sleep medications cautiously. Some are habit
forming and compound the problem in the long run. Others, such as over-the-counter medications containing antihistamines, can cause memory problems with long-term use, especially in the elderly. The best natural sleep aids are valerian and melatonin. Valerian is a sedative herb that has been used for centuries. Melatonin is a hormone that regulates the sleep/wake cycle. Both can be found at natural foods stores. If you’re doing all the “right” things but Mr.
Sandman still isn’t bringing you a dream, consult with your doctor. Chronic insomnia, lasting longer than three weeks, is associated with a number of medical issues: obesity, thyroid disorders, depression and anxiety, bipolar disorder, stress, and physical pain. If your sleep diffi culties are affecting your day- to-day functioning, and/or are accompanied by any of these conditions, it’s probably time to get help from a health professional.
Emily Simmons is a freelance writer and massage therapist in Collegedale, Tennessee. She owns Poplar Creek Spa, which specializes in customizing the spa experience using handcrafted spa products, made in- house using all-natural and organic ingredients.
“A FILM THAT CAN SAVE YOUR LIFE.”
Despite the most advanced medicine in the world, we are sicker than ever. Two out of three are overweight. Cases of diabetes are exploding. Major medical operations have become routine, driving healthcare costs to astronomical levels. What can be done?
This staggering documentary examines the profound truth that most degenerative diseases that affl ict people can be ended now! It will absolutely transform your understanding of food and eating and get you and your family on the road to better health at lower costs!
DV-FOK … $14.99
For more details, call 800-538-7275 or visit us online at www.afbookstore.com