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September 2005
Words from us…
Wayne’s World
Better sleep means better
health, so there are a number of ways and steps to help you sleep soundly.
Developing a routine of sleeping at the same time everyday is important. Of
course avoid caffeine and other stimulants at night. Exercise, for it can help
eliminate stress that may be keeping you up at night. Learn to relax with tapes
or cd’s and other self-help tools to let go of tension. Make sure your mattress
is comfortable for you, remove or block noise, light, and other distractions.
Many people fall asleep quicker and enjoy deeper sleep quality with the herb
valerian around 30 minutes before bedtime. Other relaxing herbs are lemon balm
and passion flower. Additional nighttime herbal suggestions include skullcap,
catnip, chamomile, hops and lavender. Follow directions on the labels
consistently and use quality brand manufacturers like Nature’s Way,
Nature’s Answer, Planetary Formulas, Oregon’s Wild Harvest and
others found at
Stay Healthy!.
Melatonin taken one to two hours before bedtime helps reset your body’s
biological clock, usually taken in doses of .5 to 3 mg’s. The amino acid
L-Tryptophan is back in pharmaceutical grade doses. This amino acid converts to
serotonin to improve sleep quality as does a related compound, 5-HTP. Magnesium
is relaxing and some studies indicate it to be useful at bedtime for restless
legs syndrome or other period limb movements. Certain over the counter drugs and
allergy products containing pseudoephedrine will interfere with sleep quality.
According to certain Ayurvedic sages, the liver must be kept clean and
functioning in order to insure a good night’s rest. In this regard, I would
highly recommend taking Himalaya USA “LiverCare” at night and in the
morning. Please inquire of myself and staff for assistance with specific brand
names such as LifeTime and Jarrow for these supplement
suggestions. Sleeping well is worth more than gold.
Stay Healthy!
Thank you so much for your patronage. Stay Healthy!
Jenny's Jive:
What you eat affects
how you sleep. Some foods contribute to restful sleep; other foods keep you
awake. Certain foods contain tryptophan. Tryptophan is the amino acid that the
body uses to make serotonin, the neurotransmitter that slows down nerve traffic
so your brain isn't so busy. Tryptophan is a precursor of the sleep-inducing
substances serotonin and melatonin. This means tryptophan is the raw material
that the brain uses to build these relaxing neurotransmitters. Meals that are
high in carbohydrates and low-to-medium in protein will help you relax in the
evening and set you up for a good night's sleep. Lighter meals are more likely
to give you a restful night's sleep. High-fat meals and large servings prolong
the work your digestive system needs to do, and may keep you awake. Some
dinners that are best for sleep are: hummus with whole wheat pita bread,
seafood, pasta, and cottage cheese, meats and poultry with veggies, tuna salad
sandwich, chili with beans (not spicy), sesame seeds (rich in tryptophan)
sprinkled on salad with tuna chunks, and whole wheat crackers. Oh yeah, Nik says
TURKEY
too!
Jeff's
Positive Vibrations:
Fifty eight
percent of adult Americans regularly experience insomnia symptoms. We consume
over a million and a half pounds of tranquilizers every year… yet we sleep about
20% less than out ancestors did. Sleep deprivation is a health problem because
only during rest do bone marrow and lymph nodes produce substances that empower
immune response. Most people need around 7-9 hours sleep every night. Sleep
involves nighttime blood glucose levels. A blood sugar drop will awaken you.
Commercial sleeping pills interfere with the ability to dream and interrupt
natural sleep patterns. They interact adversely with alcohol and tranquilizers
because the nervous system never really relaxes. They lose their effectiveness
in as little as 3-5 days of use. Further, 45% of adults snore regularly (usually
related to poor food digestion), often at the tone of 38 decibels of sound… as
loud as highway traffic! Don’t worry about “making up” lost sleep. One good
night’s sleep repairs fatigue. Do you have trouble falling asleep? Staying
asleep all night? Do you snore or have sleep apnea, a serious disorder linked to
high blood pressure, irregular heartbeat, headaches and fatigue? Long term
insomniacs have reduced work productivity, impaired thinking and memory, are
more sluggish and irritable during the day and get sick more often due largely
to factors like chronic stress, tension and anxiety, the inability to “turn your
mind off”, too much caffeine, alcohol, salt and sugar. Insomniacs have a
B-vitamin deficiency, reaction to drugs, asthma or allergies. Come on into
Stay
Healthy!
where our knowledgeable staff will be
glad to keep you “counting the sheep”.
J.C.
Speaking Words of Wisdom
The art of sleeping is a beautiful
sunrise, the sounds of the early bird singing and the satisfaction of a complete
day. Since ancient time’s masters from all walks of life have discovered the
human body follows a natural rhythm with the earth. The first fundamental law of
sleeping great is going to bed early and waking up early to feel your best. I
know there are a lot of people out there that work grave yard shift (why do you
think they call it grave yard!) and stay up late, but this is not the
best thing for your body. Sleeping with this natural bio-rhythm of the earth can
give you a more optimistic outlook and defers daily doldrums. There are many
creative and natural things you can do to enhance your nightly rest. First of
all reading or listening to something peaceful or inspirational can encourage
positive dreams and calm your mind before sleep. Making a relaxing tea can help
soothe the nerves and put you in a mental state ready for sleep. Herbs I like
best are chamomile, lavender, passion flower, skullcap and catnip. Herbal
products designed for sleep might include these herbs with different nutrients
that can work effectively. Herbal pillows filled with roses and lavender and
other nice smelling plants can be placed under the pillow for added benefit.
Mediation can work wonders to better prepare the body for sleep by slowing down
the mental chatter often referred to as monkey mind. Deep breathing for five
minutes and visualizing each part of the body relaxing is scientifically proven
to put you into a deeper sleep faster. Chi-kung (energy work) is also highly
recommended for clearing away emotional attachments from the day like bad news,
anger, fear, worry, etc.
“Dreams are today's answers
to tomorrow's questions.” ~Edgar Cayce
Knowledge applied is wisdom…
Interpretation by NIK
Regular sleep patterns help children develop healthy sleep habits
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