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6 Creative Ideas for a Healthy Sleep

by Svetlana Kogan, M.D. IFMCP
nsomnia, which is commonly known as a improved serotonin production due to the evening workouts. This
disorder of normal sleep, affects millions of neurotransmitter acts as a hormone and helps prevent early morning
IAmericans. In fact, one in four Americans surges in anxiety - thereby preventing anxious early morning
reports having occasional issues with sleep awakenings. Extra tip for those who like intense exercise: finish it at
while for the unfortunately 9% of Americans least 3 hours before bedtime - to give your body a chance to wind
- lack of quality sleep is a nightly predicament. down from those natural endorphins.
I keep a stash of creative tips in my holistic Tip #4
medicine war chest - this way anyone with any Some studies suggest that you are three times more likely to sleep
preferences - can find something that strikes a well if you receive ten minutes of acupressure four times/week. There
chord with them - and use these useful tidbits are many foot massage devices and acupressure foot mats available
to attain a better quality nightly rest. We need this rest to allow online or you can just self-massage the area between the ball of your
our bodies to heal and recuperate from the daily metabolic and foot and the beginning of the arch while listening to classical music
immunologic processes they go through. with your eyes closed. You can tell that the latter is how I choose to
Tip #1 do it.

Eat 3 small meals and 2 smaller snacks during the day. Make Tip #5
sure that there is at least a little bit of fiber in everything you eat. Practice journaling your accomplishments for the day. This is
This will ensure that your sugar is stable instead of crazy ups and especially useful if you are the kind of person who likes making
downs. This way when you reach your bedtime - your cortisol levels lists of things to do during the day. Writing down your daily goals
are appropriately low, allowing the body to feel comfortable and and marking them as done, will make even the staunchest type A
safe. Extra tip for acid reflux sufferers: Avoid eating within 2-3 personalities aware of their daily achievements and will ease their
hours before bedtime - you don't want your sleep to be delayed by anxieties, enabling better quality anxiety-free sleep.
the acidic heartburns. Tip #6
Tip #2 This one is very similar to Tip #5 but it has to do with Gratitude
Turn onto your side while falling asleep. This helps back Journaling. Spend at least 15 minutes writing down the things
sleepers avoid snoring and breathing pauses, cutting nighttime for which you are grateful tonight. You can include events or
awakenings by as much as 50%. In fact, Japanese researchers observations from the day. Handwriting in script is much better
who studied the effect of body pillows use on sleep architecture than typing things on your computer. I recommend staying away
in healthy young adults confirmed that a lateral sleeping position from your electronic devices for an hour or two before going to bed
promotes a healthier pattern of slow wave sleep. Extra tip for sleep anyway. Additionally, when you are tired and sleepy in the evening,
apnea sufferers: if you have a large uvula or suffer from a large soft writing things down in script – is very suggestive, meaning that the
palate due to excess weight - sleeping on your side will be especially messages you write down are accepted as true and internalized by
effective in avoiding sleep interruptions. your mind readily. Be creative and expressive. You can rhyme if you
Tip #3 like or add drawings or other keepsakes to allow you to express your
Go for a stroll after dinner. Canadian researchers noticed that joy and gratitude for having lived a meaningful day.
30 minutes of evening exercise can help you sleep 42 minutes
longer. The mechanism is thought to be derived from the

The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. IFMCP is a Board-Certified Internal Medicine,
Holistic & Functional Medical Doctor with 25 years of experience.
Her website is CustomLongevity.com Office Phone: 239-676-6883
3232 www.LifeInNaples.net