A Good Night's Sleep

IF YOU, A LOVED ONE OR A FRIEND HAS TROUBLE WITH SLEEP OR HAS INSOMNIA READ THIS….OR EVEN IF YOU HAVEN’T.. VERY IMPORTANT!!

This month’s newsletter deals with a good night’s sleep.

Many of you have heard me tout the benefits of MELATONIN. This month I thought I would go over the benefits of melatonin in detail, as well as review the proper sleeping positions.
As you may or may not know a good nights sleep is becoming rare. Millions of people suffer from insomnia and it is becoming an epidemic. If you watch T.V. even a little you have no doubt seen the numerous commercials advocating the latest drugs that are suppose to help you sleep. The problem is that they are still “DRUGS” and ultimately they are NOT safe and prolonged use can be harmful. MELATONIN on the other hand is perfectly safe as it is the body hormone produced by the Pineal Gland that regulates the body’s sleep cycle. As it gets dark outside Melatonin production goes up with peak production around 2 A.M.
Melatonin has also been shown to have antioxidant properties therefore it helps with the harmful effects of free radicals. Melatonin is present in many of the foods we eat, including meats, fruits, vegetables, rice and grains. As we age unfortunately we produce less and less and by 80 years of age Melatonin is barely detectable in the blood. Melatonin supplementation at bedtime can be enormously beneficial. Melatonin can reset your body’s sleeping clock naturally without the negative side effects of a drug and you wake up feeling great. Please take a natural source. I have a great product in 3 mg. size that is only $6.00 for 60 caplets that usually last Pam and I a few months. We take it on trips and use it for the occasional “can’t get to sleep” night. If I am really struggling to fall asleep I take 6mg. It is safe and effective. If you suffer from this type of sleep pattern please give me a call and I would be happy to give you more information and relate the many benefits of Melatonin. Now for the review of proper sleep positions.

NEVER EVER SLEEP ON YOUR STOMACH!!!
This is the #1 rule if you are over 13-15 years of age. If you do sleep on your stomach it will guarantee that you have chronic back and or neck pain. Sleeping on your side or back is equally fine. If you are on your side make sure that your head is NOT tilted up or down, but properly supported. Put a pillow between your knees and make sure both of your knees are bent and on top of each other. If you are on your back again make sure that your head is not tilted up or down and put a pillow under your knees for proper elevation. Your feet should be on the mattress. The best type of pillow is either down filled or memory foam so that the proper amount of support is achieved. The best type of mattress is again either memory or the new select type that allows you to dial in the proper amount of firmness just for you. If you are waking up in pain and you went to bed feeling good, then you either slept on the wrong mattress, on the wrong pillow, or in the wrong position. You should wake up feeling better then when you went to bed. If you think your mattress is causing you problems, and you are not in the position to buy a new one, here are a few tips to help. First flip your mattress, you probably haven’t in awhile. Second go to Costco and buy a memory foam mattress topper. These can really help a lot and they are much cheaper than a new mattress. Next place a plywood board under your mattress, this will help get rid of some of the sag in your old mattress. If you have more questions give me a call.

GOD BLESS YOU AND YOUR FAMILY

DR. MARK