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Saying ‘No’ to sleeping pills

by Svetlana Kogan, M.D.
5) Sleep naked or if uncomfortable, use loose cotton pajamas,
which allow skin cells to breathe and will not skid against the
whopping 50-70 million Americans Cosmos RistoRante & PizzeRia
sheets. Make sure the mattress is pleasantly firm. The pillow
have some sort of sleep disorder.
should help you maintain the natural S-shaped curvature of the
A Most of these folks have taken
neck, and organic cotton pillowcases will help avoid the electrostatic
prescription medications for sleep as needed or A Slice of Italy in the Heart of Naples
which can be so annoying when you are in bed.
on a regular basis. Contrary to popular belief,
prescription sleep drugs are habit-forming and 6) Have an electronic curfew. Stop using electronic devices, TV and
have a long list of side effects. all mind-stimulating gadgets about one hour prior to going to bed.
There are many reasons for widespread
7) Do not drink or eat anything within 1-2 hours of bedtime.
insomnia. For younger working people, it is their overstimulated
Our urinary bladders are tiny when they are empty and all it takes is
central nervous system due to heavy cell phone, TV, and computer
just a few ounces of liquid to wake you up in the middle of the night
use. For middle aged working parents, it is all of the above
to go to the bathroom. So, allow your digestive and urinary systems
stimulation, minus the video games and parties, plus the stress of
to rest and restore at night, and visit the restroom immediately prior
having to balance family, children and a career. Sleep disorder in
to bedtime to empty the bladder.
people over 50 years young is exacerbated by the perimenopause and
andropause. Additional health issues, like urinary incontinence or 8) Play soothing music about half an hour before bedtime.
pain syndromes can and do contribute to awakening at night as well. The healing and soothing effects of calming music are astounding
Here are some holistic tips, which are sure to help anyone get a and scientifically based. You can watch the episode I have recorded
better night of sleep: with CBS on this subject by visiting the media page on my website
CustomLongevity.com
1) Bedroom is for sleep only. Do not use it for engaging in Cosmos Ristorante and Pizzeria offers the finest in authentic and
exciting activities or reading a book. When you learn to associate 9) There is a plethora of supplements (such as magnesium, inspired Italian cuisine. Using only the freshest ingredients, our
the bedroom exclusively with sleep –then, when you walk into your L-Theanine, Glycine, GABA, Melatonin, and many others), menu features fresh homemade pastas, specialty pizzas, seafood,
bedroom, you should have a knee jerk physiologic sensation of which claim to help with sleep. We will abstain from discussing sandwiches and more!
sleepiness come over you. them here because it is a huge topic in and of itself. However, I
would strongly advise against using any and all over the counter
Introducing his family’s generations-old recipes and the experience
2) Do not overdo alcohol and/or caffeine – and be certain to finish supplements without discussing them with your doctor. Just
partying 2-3 hours prior to bedtime. This is especially true for because something is “natural” – does not mean that it is safe for of his career, owner Gianluca Corso has given Cosmos Ristorante
Naples, where many happy retirees go out and consume substantial everyone, especially if you are already taking other supplements and
amounts of alcohol on a regular basis. You want to make sure that prescription medications which tend to react with other compounds. and Pizzeria that unique, intimate and irresistible Italian flare that
you have had time to process and eliminate all the stimulants which you’ll find nowhere else. So be sure to stop by, sample our delectable
tend to keep you wired. 10) Write down positive affirmations just 15 minutes before going dishes, and MANGIA!
to bed and say them out loud. As you are winding down, you are
3) Take a nice walk after dinner. Naples is truly a green oasis, and entering an almost hypnotic state, in which writing down words
coupled with a proximity to the ocean, there is plenty of opportunity feeds the associated thoughts and emotions back to the body and
to get ample oxygen exposure – it helps to calm and soothe our mind. Additionally, spending 30-45 minutes meditating in a chair
central nervous system. before going to bed works wonders, as it helps to prime your nervous
system for a healing and restorative night of sleep.
4) Take a relaxing bath or shower about 30 minutes before going
to bed. Using lavender, chamomile, or bergamot aromatherapy oils
helps to quell the restless mind. 720 Fifth Ave S, Unit 209, Naples, FL 34102 | (239) 676-6883 Located in the heart of Naples just a half mile north of 5th Avenue South.
www.customlongevity.com
536 Tamiami Trail North • cosmospizzanaples.com • 239-262-8181 • facebook.com/cosmositaliancafe
34 Life in Naples | January 2020