Sleep Hygiene Treatment Plan

By | March 5, 2018

Magnesium A Natural Way To Treat Constipation Insomnia and Muscle Tension

Magnesium is essential to life, period. Itjust is. It's one of the most prevalent minerals in the body. It's involved in over300 metabolic pathways in the body. You're never going to get adequate magnesium in amultivitamin. Magnesium is found in dark, leafy greens. Almonds are a really good sourceof magnesium. I have my patients supplement with magnesium because so many of the issuesthat I see are magnesiumrelated. Magnesium deficiency can cause leg cramps and migraines.Insomnia from a lack of magnesium is a really common problem. Muscle tension can be causedby lack of magnesium and lots of my patients have muscle tension. They're just workingtoo hard. Magnesium will help with all of

those things. So I really like Natural Calmbrand. This is available everywhere such as Whole Foods and other health food stores.Natural Calm magnesium is so easy because the one thing about magnesium is it's kindof a large molecule, so sometimes to get a good dose of pills, you kind of have to takelike, three or four pills and nobody likes taking… I mean, some people are just pillpeople, and that's totally fine, but most of my patients are like, “No more pills.�It's like, they totally are just, “No more pills.� With Natural Calm magnesiumI have my patients do about a teaspoon in water before bed, and they just kind of worktheir way up in dosage. There are different

flavors. I think the raspberry lemonade tastesbetter. It kind of makes a little fizzy drink, but you could make it as a tea as well. Thisis just magnesium citrate. Some people are a little bit sensitive to magnesium if theytend towards diarrhea; if their stools are looser, magnesium can really accelerate that.On the flip side, if a person has had chronic constipation issues, this is typically theirMecca. And the other thing to say is that magnesium can drop blood pressure, so peoplewho are already really hypotensive, careful with taking too much at once. You really justwant to kind of break up your doses throughout the day, and you can add sea salt to the dietto kind of bring up the blood pressure if

the blood pressure's too low. But I thinkthat magnesium is really wonderful. The only other place to really caution with magnesiumis if people have kidney damage. It's actually really helpful for kidney stones, but if peoplehave kidney damage, like they're on dialysis, that is a place where they would need to checkwith their physician, but otherwise, I love magnesium across the board. You had a questionon magnesium. So her comment was that she had heard all of the beneficial health thingsabout magnesium, but she was also told that it really helps just keep the colon clean,and it does. I mean, if you dose up with magnesium the same way as if you dose up with vitaminC, you will really promote a looser stool.

The higher up you go, you will just see adirect effect, so it does help you clean out constantly. So in terms of a gentle detoxon a regular basis, magnesium will keep your bowels moving. Depending on your body typeI recommend taking 400 milligrams to 1,000 milligrams of magnesium per day. Start witha teaspoon of Natural Calm magnesium. Make sure you tolerate that, and then just workyour way up. So basically start with 150 milligrams and just kind of inch your way up and makesure you're tolerating the amount without diarrhea. Most of my patients take 600 milligramseasily in a sitting, but it's better to kind of start slow and work your way up.

SelfCare Tips Get Enough Sleep Tips for Better Sleep

Next we are going to focus on sleep and rest.If you are having ongoing problems with sleep you may want to speak to your to findout if there are any medical reasons for this problem. For example you may need to be referredto sleep where they could look into that a little bit more.Aside from this, one of the main ways to help you cope with trouble sleeping, is to go tosleep and wake up at the same time each day. This includes the weekends. Make your bedroomcomfortable. You may want to pay attention to how muchcaffeine you get from coffee, tea, and soft drinks, which can affect your sleep. Differentpeople have difference sensitivities to caffeine,

alcohol, and nicotine. Consider avoiding theseto improve your sleep quality. Also, only use your bed for sleeping or sexualactivity. Do not work, read or watch TV in bed.Some people who have trouble sleeping use medication or sedatives. For the short termit can help. But, it may not be a longterm solution and for many people it would be betterto limit using these and try to find other ways to cope with sleep instead.Regular exercise does help you sleep better, but what you want to watch for it is the timingof your exercise. Exercise earlier in your day. Be careful that you don't exercise closeto bedtime because the exercise can pump you

up and make you feel more alert.One of the key things is paying attention to how much liquid you drink before you goto sleep. If you are drinking a lot before you go to sleep, you more likely have to getup to use the bathroom at night and that could lead to you having trouble falling back asleep.Try to limit how much liquid you take a couple of hours before you go to sleep. Drink lotsearlier in the day. Too much bed rest can make fatigue worse.If you are having trouble sleeping, you may want to try to have a power nap, but keepit under one hour and nap before 3 PM, so it will not affect your sleep at night.

Your Night in the Sleep Laboratory

MUSIC Sleep studies. Your night inthe sleep laboratory. A sleep study, also called a polysomnogram, isan overnight study of your sleep which takes place ina specialized laboratory. It is conducted bya trained technologist, and is designed to detectproblems with your sleep.

The goal of the study is tohave a natural night of sleep that is as uncomplicated andcomfortable as possible. You may wish to bring along yourown pajamas, robe, slippers, and personal hygiene items. Some people like tobring their own pillow. In addition, you might think ofpacking a snack if you are used to having one before bedtime. When you come to the laboratory,a technologist will greet you

and show you the location ofthe bedroom, bathroom, and control room. The technologist will staythrough the night to ensure safety and proper procedures. High quality tracingswill be obtained. There's a TV camera in the roomto monitor your sleep, as well as an intercom to communicatewith the technologist. It is standard practice totutorial tape sleep studies

in case any unusual activityoccurs during testing. When it is time, you will changeinto your night clothes and the sleep study technologistwill hook up many electrodes. This does not cause pain. The electrodes are metal and shaped like a tiny cup abouta quarter inch in diameter. They attach to wireswhich go to amplifier so that electrical signalscan be recorded.

Because the position of theelectrode is quite important, the technologist willmeasure your head and mark it for placement. The scalp will be cleanedthoroughly in order to get a signal. The electrodes will then beattached with either glue or paste. The technologist may scratchthe scalp gently to improve

the electrical connection. All together, about seven electrodes willbe applied to the scalp. Electrodes will also beapplied around the eyes to detect eye movement. Recording eye movements help thetechnologist to determine which stage of sleep you are in. Electrodes are also placed onthe chin in order to monitor

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