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YourHub.com \\ Jupiter \\ Stories \\ Health and Fitness \\ Healthy Lifestyles

"Sleep Advice" from the House Call Doc

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Contributed by: Lorne Stitsky on 9/15/2009

We have all experienced trouble sleeping at some point in our lives. Sometimes it is because of too much caffiene after dinner or contributing stressors in our lives. Other times we have no idea why we can't fall asleep and we lie awake wondering how to shut off the brain to catch some Zzz's. If "insomnia" troubles you, but not on a nightly occurence; you can usually identify the cause and work on that, but some people suffer with insomnia nightly and it interferes with their normal daily functioning.

One of the dangers of insomnia is not the syndrome itself, but how people go about treating it, i.e. sleeping pills. Most sleeping pills are miracle drugs-at first, and then after several weeks, their effectiveness diminishes. So, too often, people take one or two extra pills to recapture the deep sleep they enjoyed when they began the medication.

Insomnia is divided into two groups: those who cannot fall asleep and those who cannot stay asleep. Sometimes the cause is the same. People who can't fall asleep at night are often " too stimulated". Too many things on their minds, racing thoughts, exercising too late in the evening or ingesting too much sugar, sweets, alcohol, nicotine or caffiene.

The second group often have problems with low blood sugar, drink alcohol in the evening, consume caffeine late at night, overeat, or suffer from depression and anxiety. Also, many common medications can cause insomnia: cold remedies, some blood pressure medications, appetite suppresants, and seizure medications can all cause insomnia.

Sleep is a habit, and it is important to set a pattern that you follow each night to settle your body and mind. Sleep advice from the "House Call Doc":

1. Check your medications and consult your physician.
2. Do not overeat at dinner and avoid late meals.
3. Eliminate caffiene, as well as chocolate, after dinner.
4. Don't take naps, even if you're tired at a certain point in the day.
5. Go to bed and get up at the same time every day.
6. Try a cup of Passionflower or Chamomile tea before bedtime.
7. Get regular daily exercise, and avoid it close to bedtime.
8. Limit your trial of sleeping pills to no more than 2 weeks.
9. Trial of Melatonin 2mg or Calcium 1,200mg at bedtime.

As always, I recommend to consult your physician if you are having trouble sleeping.

Dr. Lorne Stitsky is the owner and founder of Personal Choice Family Practice in Jupiter, Fl. An "Old-Fashioned" family doctor putting the care back in healthcare; one house-call at a time. Visit www.drstitsky.com or call 561-779-1520 for a free consultation on his membership practice.

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