Sleep Aids
Several studies have revealed that during periods of disturbed REM sleep, calcium levels are extremely low. Taking a quality cal- cium/magnesium supplement that has a ratio of 1:1 has been shown to counteract this, and may be the most important supplement for inducing sleep naturally. Magnesium promotes proper absorption of calcium which is then used by the brain to manufacture mela- tonin, which helps regulate sleep and wake cycles. Drinking four ounces of organic milk with a pinch of nutmeg thirty minutes before retiring acts as a natural relaxant. Valerian root and chamomile also can help, and both can be taken in capsule or tea form prior to bed. Other ways to promote more restful sleep include keeping the bedroom quiet, cool and dark, or taking a hot bath before retiring (you might want to add a few capfuls of a bath soak that contains lavender and eucalyptus).
How to Buy a Mattress A better quality sleep surface provides a better night’s sleep.
Over time, all mattresses wear out and may even form valleys that offer little or no support. When shopping for a new mattress, know that you will spend one-third of your time on it, so test-sleep it by ly- ing down on it for 15 minutes or so to really get a feel for it, or you may be cheating yourself. One of the most important rules to follow when hunting for a mattress is that a larger person needs more support than a smaller person. I always recommend firmer mattresses as opposed to me- dium or softer ones because you can make a firm mattress softer by adding a topper, but you cannot make a soft mattress firmer. Also, by starting with a firmer one, the mattress is at its peak in five years verses nearing the end of its useful life. Mattress prices range from $500 to $3,000, depending on the style selected, and there are many types, including: traditional coil spring, air (such as those from Select Comfort Corp.), memory foam, latex foam, and water among them. Traditional mattresses that are of a high quality organic material are the best choice. If you and your partner cannot agree on firmness, an air mattress type that allows the firmness on each side to be controlled independently may prove to be best. Lastly, a mattress should be replaced every ten years or so with the average person having seven to nine mattresses over the course of a lifetime.
How to Pick a Pillow A quality pillow that supports your cervical spine is essen-
tial. When you sleep, your ear, shoulder, hip and ankle should be aligned whether you sleep on your back, side or stomach. This removes pressure from your spinal column and nervous system and allows for proper rest and rejuvenation. Avoid stomach sleeping as it puts stress on joints and muscles and makes it difficult to maintain a neutral position with your spine. Side or back positions are best. Good night and rest well for tomorrow is a new day!
“The best cure for insomnia is to get a lot of sleep.” ~W.C. Fields
Submitted by Dr. Patrick DeFrancesco of Chiropractic Health Center of Glastonbury. For more information, contact 860-657-8800 or visit
www.glastonburychiro.com. See ad on page16.
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