Doctor Philpott Approved POLAR POWER MAGNETS "Negative Field" Magnetic Therapy Products. Dr Philpott is widely recognized as the worlds leading authoritiy on the use of biomagnets in magnetic therapy applications for pain relief, disease reversal and magnetic health enhancement. "I don't say that magnets healed you, you say that magnets healed you." William H. Philpott, M.D.
Forget everything you've ever read or heard about magnet therapy in the mainstream that didn't mention the importance of polarity! Polarity is the single most critical factor in the use and application of magnets to the body for healing! (biomagnetics) It is estimated that about 80% of all magnetic therapy products sold today are not proper polarity.
WHAT MAGNETIC THERAPY DOES
The biological response to a static positive magnetic field is acid-hypoxia. The biological response to the static negative magnetic fieldis alkaline-hyperoxia. Positive magnetic field therapy is limited to brief exposure to stimulate neuronal and catabolic glandular functions. Positive magnetic field therapy should be under medical supervision due to the danger of prolonged application, producing acid-hypoxia.
Negative magnetic field therapy has a wide application in such things as cell differentiation, healing, production of adenosine triphosphateby oxidative phosphorylation and processing of toxins by oxidoreductase enzymes and resolution of calcium and amino acid insoluble deposits. Negative magnetic field therapy is not harmful and can effectively be used both under medical supervision and self-help application. Some of the values of magnetic therapy are:
•Enhanced sleep with its health-promoting value by production of melatonin.
•Enhanced healing by production of growth hormone.
•Energy production by virtue of oxidoreductase enzyme production of adenosine triphosphate and catalytic remnant magnetism.
•Detoxification by activation of oxidoreductase enzymes processing free radicals, acids, peroxides, alcohols and aldehydes.
•Pain resolution by replacing acid-hypoxia with alkaline-hyperoxia.
•Reversal of acid-hypoxia degenerative diseases by replacement of acid-hypoxia with alkaline-hyperoxia.
•Antibiotic effect for all types of human invading micro-organisms.
•Cancer remission by virtue of blocking the acid-dependent enzyme function producing ATP by fermentation.
•Resolution of calcium and amino acid insoluble deposits by maintaining alkalinization.
•Neuronal calming providing control over emotional, mental and seizure disorders. “Magnetic therapy has been observed to have the highest predictable results of any therapy I have observed in 40 years of medical practice. ”William H. Philpott, M.D.
ABOUT WILLIAM H. PHILPOTT, M.D. William H. Philpott, M.D. has specialty training and practice in psychiatry, neurology, electroencephalography, nutrition, environmental medicine and toxicology.
JES Organics became a source for the superb American Made Polar Power magnet therapy products because these products were recommended to our founder by her doctor for Lyme Disease and the associated health issues and for her husband's osteoporosis.
Showing posts with label insomnia. Show all posts
Showing posts with label insomnia. Show all posts
Wednesday, October 26, 2011
Monday, September 17, 2007
Relieving Fibromyalgia Pain with Yoga
By Catherine Tardif, RYT, CPT
As sufferers of the condition we all know, there is no definitive test to diagnose Fibromyalgia Syndrome (FMS). A disorder marked by debilitating pain and exhaustion – its cause is still largely mysterious. Naturally, if you have Fibromyalgia, you want to know why.
Unfortunately, the list of what is known and generally accepted about FMS is small and rapidly changing.At this time it is classified as a neuroendocrine condition. This means that FMS seems to affect the way the body communicates pain to the brain and the systems that govern this communication and additional communication that occurs within your body. A study published in the Journal of Medical Virology in December 2003 found that a chronic viral infection appeared in the muscles of some FMS patients. Even so, some physicians still believe that FMS does not exist; instead they attribute symptoms such as severe pain, muscle tenderness, fatigue, and sleep troubles to a psychiatric problem. This misconception does little to help sufferers and can leave them feeling demoralized and discouraged.
Fortunately, yoga can provide two invaluable things to people with Fibromyalgia: hope and relief from symptoms. Though it is not a cure, yoga can offer better quality of life. A study in 1999 led by Patrick Randolph Ph.D., at Texas Tech University’s Health Sciences Center, found that a program of gentle yoga stretches and mindfulness meditation helped reduce pain and improved patients’ ability to deal with it. From my own experience as a Fibromyalgia sufferer and Yoga Teacher here is what I suggest for a yogic approach to managing FMS.
The Gentle Approach Regarding a Yoga Practice is Best. I recommend regular practice of at least 10 minutes of meditation, breathing and stretching. The beauty of this exercise form is that it is not necessary to be able to do all the postures. You can choose to work within your own limitations. I commonly remind my students “You are never the same person twice. Adapt your yoga routine accordingly.”
Symptoms Vary from Day to Day. On a good day it can be tempting to practice vigorously. While physical activity can be very helpful, it is important to begin slowly and progress gradually to avoid a flare-up of symptoms. On days when you are particularly tired, stick with restorative poses, such as legs up the wall and forward bends with a bolster. On good days practice backbends such as, Cobra or Upward Facing Dog to create more opening to breath and energy. Be sure to have some kind of inversion such as, Downward Facing Dog or Bridge. Inversions help relieve stress and doubles as an energy booster as well as a way to settle down. Always conclude with Corpse. Corpse pose is a conscious relaxation done lying down. It relieves insomnia and over all levels of fatigue. It also helps to rebalance hormones.
Learn When to Work Through PainMuch of the pain caused by Fibromyalgia seems to be due to inappropriate amplified nerve cells, so even though a posture might feel slightly painful, you are not damaging your muscles or connective tissue. It is important however, to differentiate between the dull discomfort that comes from stretching tight muscles, which is safe to work with, and the sharper pain that comes from compressing a joint or straining a ligament.
Reversing Energy Expenditure
Typically, people with Fibromyalgia are go-getters, with high energy levels, who give selflessly of their time and energy to others, more frequently than not putting others’ needs before their own. From an energetic expenditure perspective, the energy people with FMS expend dramatically exceeds the energy returned, leaving their energetic body depleted over time until the physical body finally follows.
Many behavioral shifts must take place to reverse the flow of energy so balance is achieved. Because sufferers do not reverse this energy expenditure on their own the body forces them to take care of themselves. The illness’ debilitating symptoms alone compel such care. But permanent behavior shifts need to occur as well.
The more debilitating the illness, the more sufferers need to help themselves by taking more time for themselves first before servicing others’ needs. This is the first step toward healing - a major and most difficult step. This is where yoga comes in. If you are new to yoga you may want to enroll in a beginner’s class or even private classes. Those of you already taking time out of your schedule to incorporate a yoga class or two see the benefits of treating your body to some revitalizing stretching and strengthening. This time for yourself in a healing and healthy way is a vital step toward reversing energy expenditure.
Try a Diverse Approach. In addition to postures, try breathing and guided imagery. Regular meditation can teach you to modulate pain and quiet internal chatter that can heap mental suffering on top of physical discomfort. As a sufferer of FMS I find western medicine, chiropractic, massage, and other forms of body work to be very helpful. (Choose a practitioner who has experience treating people with FMS).
As sufferers of the condition we all know, there is no definitive test to diagnose Fibromyalgia Syndrome (FMS). A disorder marked by debilitating pain and exhaustion – its cause is still largely mysterious. Naturally, if you have Fibromyalgia, you want to know why.
Unfortunately, the list of what is known and generally accepted about FMS is small and rapidly changing.At this time it is classified as a neuroendocrine condition. This means that FMS seems to affect the way the body communicates pain to the brain and the systems that govern this communication and additional communication that occurs within your body. A study published in the Journal of Medical Virology in December 2003 found that a chronic viral infection appeared in the muscles of some FMS patients. Even so, some physicians still believe that FMS does not exist; instead they attribute symptoms such as severe pain, muscle tenderness, fatigue, and sleep troubles to a psychiatric problem. This misconception does little to help sufferers and can leave them feeling demoralized and discouraged.
Fortunately, yoga can provide two invaluable things to people with Fibromyalgia: hope and relief from symptoms. Though it is not a cure, yoga can offer better quality of life. A study in 1999 led by Patrick Randolph Ph.D., at Texas Tech University’s Health Sciences Center, found that a program of gentle yoga stretches and mindfulness meditation helped reduce pain and improved patients’ ability to deal with it. From my own experience as a Fibromyalgia sufferer and Yoga Teacher here is what I suggest for a yogic approach to managing FMS.
The Gentle Approach Regarding a Yoga Practice is Best. I recommend regular practice of at least 10 minutes of meditation, breathing and stretching. The beauty of this exercise form is that it is not necessary to be able to do all the postures. You can choose to work within your own limitations. I commonly remind my students “You are never the same person twice. Adapt your yoga routine accordingly.”
Symptoms Vary from Day to Day. On a good day it can be tempting to practice vigorously. While physical activity can be very helpful, it is important to begin slowly and progress gradually to avoid a flare-up of symptoms. On days when you are particularly tired, stick with restorative poses, such as legs up the wall and forward bends with a bolster. On good days practice backbends such as, Cobra or Upward Facing Dog to create more opening to breath and energy. Be sure to have some kind of inversion such as, Downward Facing Dog or Bridge. Inversions help relieve stress and doubles as an energy booster as well as a way to settle down. Always conclude with Corpse. Corpse pose is a conscious relaxation done lying down. It relieves insomnia and over all levels of fatigue. It also helps to rebalance hormones.
Learn When to Work Through PainMuch of the pain caused by Fibromyalgia seems to be due to inappropriate amplified nerve cells, so even though a posture might feel slightly painful, you are not damaging your muscles or connective tissue. It is important however, to differentiate between the dull discomfort that comes from stretching tight muscles, which is safe to work with, and the sharper pain that comes from compressing a joint or straining a ligament.
Reversing Energy Expenditure
Typically, people with Fibromyalgia are go-getters, with high energy levels, who give selflessly of their time and energy to others, more frequently than not putting others’ needs before their own. From an energetic expenditure perspective, the energy people with FMS expend dramatically exceeds the energy returned, leaving their energetic body depleted over time until the physical body finally follows.
Many behavioral shifts must take place to reverse the flow of energy so balance is achieved. Because sufferers do not reverse this energy expenditure on their own the body forces them to take care of themselves. The illness’ debilitating symptoms alone compel such care. But permanent behavior shifts need to occur as well.
The more debilitating the illness, the more sufferers need to help themselves by taking more time for themselves first before servicing others’ needs. This is the first step toward healing - a major and most difficult step. This is where yoga comes in. If you are new to yoga you may want to enroll in a beginner’s class or even private classes. Those of you already taking time out of your schedule to incorporate a yoga class or two see the benefits of treating your body to some revitalizing stretching and strengthening. This time for yourself in a healing and healthy way is a vital step toward reversing energy expenditure.
Try a Diverse Approach. In addition to postures, try breathing and guided imagery. Regular meditation can teach you to modulate pain and quiet internal chatter that can heap mental suffering on top of physical discomfort. As a sufferer of FMS I find western medicine, chiropractic, massage, and other forms of body work to be very helpful. (Choose a practitioner who has experience treating people with FMS).
Friday, September 7, 2007
33 Secrets to a Good Night's Sleep
If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:
Emotional Freedom Technique (EFT) can help with insomnia. Most people can learn this gentle tapping technique in several minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. The Sun Alarm SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.
Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders"). - devices to protect you from EMF's.
Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful night’s sleep.
Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m....
Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Emotional Freedom Technique (EFT) can help with insomnia. Most people can learn this gentle tapping technique in several minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. The Sun Alarm SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.
Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders"). - devices to protect you from EMF's.
Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful night’s sleep.
Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m....
Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Subscribe to:
Posts (Atom)