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10 Practical Tips

for Naturally Getting Best Quality Sleep

by Svetlana Kogan, M.D.

whopping 50-70 million Americans 4- Take a relaxing bath or shower about 30 minutes before going
have some sort of sleep disorder. to bed. Using lavender, chamomile, or bergamot aromatherapy oils
A Most of these folks have taken helps to quell the restless mind.
prescription medications for sleep as needed or 5- Sleep naked or if uncomfortable, use loose cotton pajamas,
on a regular basis. which allow skin cells to breathe and will not skid against the sheets.
There are many reasons for widespread Make sure the mattress is pleasantly firm. The pillow should help
insomnia. For younger working people, it is you maintain the natural S-shaped curvature of the neck, and cotton
their overstimulated central nervous system due pillowcases will help avoid electric static, which can be so annoying
to heavy cell phone, TV, and computer use. For when you are in bed.
middle-aged working parents, it is all of the 6- Have a curfew for the use of electronic devices and TV with
above stimulation, minus the video-games and parties, plus the stress stopping to use any and all mind-stimulating gadgets about 1 hour
of having to balance family, children, and a career. Sleep disorders prior to going to bed.
in people over 50 years young are exacerbated by perimenopause and 7- Do not drink or eat anything within 1-2 hours of bedtime. Our
andropause. Additional health issues like urinary incontinence or urinary bladders are tiny when they are empty and all it takes is just
pain syndromes can and do contribute to awakening at night as well. several ounces of liquid to wake you up in the middle of the night to
Here are some holistic tips, which are sure to help anyone get a go to the bathroom. So, allow your digestive and urinary systems to
better night of sleep: rest and restore at night, and visit the restroom immediately prior to
1- The bedroom is for sleep only. Do not use it for engaging in bedtime to empty that bladder.
exciting activities or reading a book. When you learn to associate 8- Play soothing music about half-an hour before bedtime.
bedroom with exclusively sleep –then, when you walk into your The healing and soothing effects of calming music are astounding and
bedroom, you should have a knee-jerk physiologic sensation of scientifically based. You can watch the episode I have recorded on this
sleepiness come over you. subject by visiting the media page on my website: CustomLongevity.com
2- Do not overdo alcohol or caffeine – and make sure you are 9- There is a plethora of supplements (such as magnesium,
finished partying 2-3 hours prior to bedtime. This is especially L-Theanine, Glycine, GABA, Melatonin, and many others), which
true for Naples, where many happy retirees go out and consume claim to help with sleep and we will abstain from discussing them
substantial amounts of alcohol on a regular basis. You want to here because it is a huge topic in and of itself. However, I would
make sure that you have had time to process and eliminate all the strongly advise against using any and all over the counter supplements
stimulants, which tend to keep you wired. without discussing them with your doctor. Just because something is
3- Take a nice walk after dinner. Naples is truly a green oasis, “natural” – does not mean that it is safe for everyone, especially if you
and coupled with a proximity to the ocean, there is plenty of are already taking other supplements and prescription medications
opportunity to get ample oxygen exposure – it helps to calm and which tend to react with other compounds.
soothe our central nervous system. 10- Write down positive affirmations just 15 minutes before
going to bed and say them out loud. As you are winding down, you
The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. are entering an almost hypnotic state, in which writing down words
is a Board-Certified Internal Medicine, feeds the associated thought and emotion back to the body and mind.
Holistic & Functional Medical Doctor with 25 years of experience. Additionally, spending 30-45 minutes meditating in a chair before
Her website is CustomLongevity.com going to bed works wonders, as it helps to prime your nervous system
Office Phone: 239-676-6883 for a healing and restorative night of sleep.

32 www.LifeInNaples.net