Avoid spicy, fatty or fried foods and sugary nighttime snacks, which can cause heartburn or rapid shifts in blood sugar that wake you up in the middle of the night. A light, healthy snack, such as whole-grain crackers with low-fat milk, helps some people fall asleep.
DRINK SMART
Stop drinking at least an hour before you go to bed and reduce or eliminate alcohol and caffeine. Note: The stimulant effect of caffeine can last for hours, so steer clear of it after lunch if you're having trouble sleeping.
EXERCISE SMART
Work out regularly, but avoid strenuous activity within three hours of bedtime.
GET OUTSIDE
Exposure to sunlight increases the body's production of hormones that help you fall asleep (put on sunscreen if you'll be outside for more than 10 or 15 minutes).
USE A GOOD MATTRESS
If you're wake up stiff, numb or achy, or if you seem to get a better sleep away from home, you may need a new mattress. While brands vary widely, most are ready for replacement after five to seven years. Sags, lumps or tears are obvious signs. When shopping for a mattress, lie down on each one for a few minutes to see if it's comfortable for you.
USE A GOOD PILLOW
Aim for a cushion that holds your head in the same relationship to your shoulders and spine as when you're standing upright with good posture.
DON'T TOSS AND TURN
If you've been in bed for 20 to 30 minutes and haven't gone to sleep, go to another room and do something relaxing - read, write in a journal or listen to quiet music (no exercise, chores or horror movies). Go back to bed when you feel sleepy.
TEACH YOUR CHILDREN WELL
Put babies down in their crib while they're still awake so they'll learn to fall asleep on their own. If young kids wake up overnight, make sure they're OK, but then send them right back to bed.
MAKE SLEEP A PRIORITY
If it's time to get in bed and rest, whatever else you're doing can usually wait.
Sources: Local doctors, Better Sleep Council and National Sleep Foundation
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Source link: http://www.dailypress.com/features/health/dp-hbsummer07-self-sleep,0,3465750.story?coll=dp-sports-columnists
Lulu listened carefully to what Father Dominic was saying next: 'Brothers and Sisters, I am very are sorry to tell you that tonight's women's chorus performance has been canceled. None of the women can sing tonight because one of their members is missing. Lulu St. James is stranded above the Tram.
Then Lulu heard the voice of Flossie Ray, the choir director, say, 'Temperatures at the top the tram are expected to drop below 20 degrees tonight, and a search party may not find Lulu before morning.' Next she heard her former boss say, 'Please pray with me that Lulu will be found safely. I plan to give her a new job if we can find her.' With tears choking his voice, Lulu's boss led the worshippers in the familiar words of 'Our Father...'
Lulu turned to Jeanine and asked, 'How did you know I needed help?'
Jeanine replied, 'God sends angels to help people on Christmas Eve. I received a call in Finland telling me to bring a special delivery of white food, a mattress, and an air filter to your address in the Coachella Valley. Your cell phone GPS signal led me to you in the mountains.'
In the Tramway parking lot, Jeanine helped Lulu load an air filter, white bread, and sacks of potatoes and white sugar into her Cadillac trunk. They tied on the new mattress. Jeanine's final touch was installing the side mirror on the car
Source link: http://www.mydesert.com/apps/pbcs.dll/article?AID=/20071202/GETPUBLISHED/712020332/1006/news01
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