Tuesday, November 29, 2005
Medical Checkups for different age groups
Discussion of medical issues that should be checked or monitored at different stages of a womens life.
Tuesday, November 08, 2005
Tips for Better Sleep
1. Try to establish regular sleep/wake pattern by getting up at the
same time each morning, regardless of when you went to bed.
2. Get 30 minutes of exercise every day, but not within 3 hours of
going to bed).
3. Keep your bedroom dark, quiet and cool, around 62-65 degrees.
4. Don't watch T.V. or do work in bed. Reading can be ok.
5. Hunger may awaken you so eat a light, protein sack (like a glass of
milk) before bed unless you have problems with reflux.
6. Avoid caffeine after mid-day. Use only 1-2 cups per day.
7. Avoid nicotine.
8. Limit alcohol. It may help you fall asleep, but your sleep is disrupted.
9. Create nightly rituals that tell your body it's time to go to
sleep. Put the dog out, bathe, read, listen to relaxing music or
poetry, whatever you choose try to be consistent.
10. Try a relaxation exercise in bed. Slowly, tense and relax the
different muscle groups from your head to toes, one by one, while
breathing deeply and slowly.
11. Write down your worries and ideas before you go to bed. Keep a
notepad by your bed to jot down ideas so you can release them from
your thoughts until the morning without worrying you'll forget them.
12. If you can't fall asleep and don't feel drowsy within 15 minutes,
get out of bed and do a claming activity or restart your bedtime
ritual. Return to bed when you feel sleepy.
LINKS:
www.janyager.com
www.sleepfoundation.com
www.aasmret.org (American Acadamy of Sleep Medicine)
www.ivillage.com/sleep
same time each morning, regardless of when you went to bed.
2. Get 30 minutes of exercise every day, but not within 3 hours of
going to bed).
3. Keep your bedroom dark, quiet and cool, around 62-65 degrees.
4. Don't watch T.V. or do work in bed. Reading can be ok.
5. Hunger may awaken you so eat a light, protein sack (like a glass of
milk) before bed unless you have problems with reflux.
6. Avoid caffeine after mid-day. Use only 1-2 cups per day.
7. Avoid nicotine.
8. Limit alcohol. It may help you fall asleep, but your sleep is disrupted.
9. Create nightly rituals that tell your body it's time to go to
sleep. Put the dog out, bathe, read, listen to relaxing music or
poetry, whatever you choose try to be consistent.
10. Try a relaxation exercise in bed. Slowly, tense and relax the
different muscle groups from your head to toes, one by one, while
breathing deeply and slowly.
11. Write down your worries and ideas before you go to bed. Keep a
notepad by your bed to jot down ideas so you can release them from
your thoughts until the morning without worrying you'll forget them.
12. If you can't fall asleep and don't feel drowsy within 15 minutes,
get out of bed and do a claming activity or restart your bedtime
ritual. Return to bed when you feel sleepy.
LINKS:
www.janyager.com
www.sleepfoundation.com
www.aasmret.org (American Acadamy of Sleep Medicine)
www.ivillage.com/sleep
Thursday, November 03, 2005
Test
