This page contains a Flash digital edition of a book.
30 | Healthy Living
DRE MING
OCCASIONAL INSOMNIA (HAVING TROUBLE FALLING ASLEEP OR STAYING ASLEEP)
OF SLEEP
AFFECTS AS MANY AS ONE THIRD OF ADULTS IN THE UNITED STATES. INSOMNIA
CAN RESULT IN EXCESSIVE DAYTIME SLEEPINESS AND CAN INCREASE YOUR APPETITE, REDUCE YOUR MENTAL
ABILITIES AND EVEN DIMINISH YOUR IMMUNE SYSTEM. TAKE THIS ADVICE FOR A GOOD NIGHT’S SLEEP.
hether it’s a sleepless a night to feel fully alert during the and non-REM sleep. We dream
night worrying about day. Occasional sleepless nights during during REM sleep. In older people,
Wwork or being kept up by stressful periods are no cause for alarm, the amount of time in the deepest
a snoring partner, lying awake can but if problems persist and continue for stages of non-REM sleep decreases.
be incredibly frustrating and reduces more than a few weeks, you may want Also as we age, sleeping for long
daytime productivity. Sleep is your to see your family doctor. periods of time becomes less
body’s opportunity to regenerate frequent. This happens for a variety
and prepare for the next day. You Normal sleep cycles consist of two of reasons — including a more
should aim for seven to eight hours states: REM (rapid eye movement) frequent urge to urinate.
how to get the best from sleep
Develop a bedtime Make sure your If you’re still awake Try eating a light Don’t lie in bed worrying
routine; do the same bedroom is quiet after trying to snack before going about things. Try to
thing every night and dark. If noise is fall asleep for 30 to bed, but don’t set aside another
before going to a problem, use a fan minutes, get up and eat too much. A time during the day to
sleep. For example, to mask the noise or go to another room. glass of warm milk address problems that
take a warm bath or use earplugs. If you Sit quietly for about or some cheese and are causing stress. For
read for ten minutes. must sleep during 20 minutes before crackers may be all example, spend 30
Soon you’ll connect the day, hang dark going back to bed. you need. If you eat minutes after dinner
these activities with blinds over the Do this as many a large meal, it will writing down what’s
falling asleep and windows or wear an times as you need feel heavy in your worrying you and what
doing them will help eye mask. until you can sleep. stomach. you can do about it.
make you sleepy.
Don’t take daytime Use the bedroom Avoid alcohol, Try to exercise a Go to bed and wake
naps for longer than only for sleeping or caffeine and nicotine little each day, but up at the same time
30 minutes. Don’t nap having sex. Don’t in the evening. avoid exercise in the every day, including
between 2:00 and 5:00 eat, talk on the People who are three hours before weekends, even if you
p.m. Avoid napping phone or watch TV sensitive to caffeine bedtime. didn’t get enough sleep.
more than four hours while you’re in bed. should avoid it after This will help train your
before bedtime. 2:00 p.m. body to sleep at night.
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36