Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
Sinuplasty Bellevue Medical Center
Pain and pressure around here, especiallywith thick nasal drainage going down the front or the back.Loss of smell, pain in the teeth, the maxillary teeth would be a good indication that thesesinuses are involved. And a lot of people say, that's just my lifeanymore. We look at chronic being 812 weeks of symptomsin a row. Sometimes they get better off antibiotics from the acute infections. But some of thesymptoms, pain pressure and congestion never really leave them those are the kind ofthings that we'd say, that's probably chronic sinusitis.
We look in with a camera, a scope we callit. And there's an introducer we use with the other hand. We look in there and lookfor those natural openings. We get those in the right position then we have a little wirewith a fiber optic cable on it a bright light on the end of it.We get that to feed and say, OK we're in there, no trouble.And then you feed the catheter over the top of it. And the balloons are very strong, justlike the ones for angioplasty. They blow up to 1012 atmospheres of pressure.They don't keep getting bigger, they just get more tense. The idea there is to remodelthe bone a little bit.
There's all this eggshell thin bone in thereforming the walls to these sinuses. When you get in there and pop it open, it does makea snap crackle pop. And it does remodel the bone a little bit.That's the reason these stay open. This is not done till people have tried thingslike nasal steroids, nasal irrigations, allergy medicine if there are allergies, antiboiticsare there in most cases ahead of time already. Sinusitis is a medical problem with a anatomiccomponent. We are trying to take care of that anatomiccomponent. It's always important to let people's expectations be correct.It doesn't mean that afterwards you'll be
off your nasal sprays most likely. A lot ofthose things are maintenance. Maybe you do have allergies. We can't cut that out, ifwe figured out how to do that, we'd be doing a lot better probably.There are some things we can't completely correct, but we can make your anatomy workwith you instead of against you when you get a flare up of allergies or a cold. We're getting to the point across the countryand in some offices across town including ours. we're able to do a good portion ofthis in the office. No general anesthesia, sometimes no sedationwhatsoever. Just local numbing medicine and
they're driving themselves there and drivingthemselves home. Just like the dentist's office. Something that used to mean a week off workand somewhat miserable, we're turning people around the same day. With sinuplasty, there are times when they'refeeling the pressure off immediately. It's a little hard to say because we have it prettynumb, but with the first couple days, there are people saying hey there's relief already.
Vertebroplasty Bellevue Medical Center
In days past this would be something if youhad a bad fracture you could be bed ridden, but with this procedure patients can be upand walking around and doing their normal activities the next day. Vertebroplasty is a fancy word for a procedurethat we use to take care of patients that have a fracture in their back. Most oftenit's an elderly patient, typically a woman who has soft bones or osteoporosis. Men canget it also and even if you don't have soft bones, you can get a fracture in your backwhere this procedure can help. We use the Xray machine, fluoroscopy, andwe use that to put some needles into the back.
We put two needles into the bone that is fracturedor compressed. Once the needles are in the right spot, we use the xray machine to injectsome cement. We watch it as it goes in and put a little cement through each needle andit hardens rather quickly. We get the needles out and you should be able to go home thesame day. About 90 percent of the patients have painrelief; most of those have complete pain relief from the procedure. Some of the patients get relief where theycan change from a very strong pain medicine to an overthe counter medicine or may nothave to take any medicine at all. The procedure
will allow them to perform their daily activitiesa lot easier. With this procedure most of the time spentis setting things up. We get you on the table and mark some spots on your skin. Gettingthe needles in can take anywhere from 10 to 20 minutes and then we put the cement in andit's done. The procedure itself is typically only around 20 minutes. During the procedure we give medicine throughthe I.V. for pain and also give you medicine to help you relax. So, patients typicallydon't remember anything from the procedure. Patients, after they have a fracture, aretypically in so much pain they are unable
to walk, some aren't able to stand, theycan't lie down and they aren't comfortable in any position. We're able to do the procedurequickly and get them up and moving like they were before. A lot of places you might haveto wait a week or two weeks to get the procedure done and we can typically get it done thesame day, if not the following day. It is a very quick service we offer here at theBellevue Medical Center and we're proud of that.