Simple Health Exercises


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W.P. Allen Allen

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Sleeping Pills or Not

If you have difficulty falling asleep, try the following for at least one-month:

1. Try to set a regular bedtime. Delay it if necessary so you can go to bed only when you are tired and sleep can overtake you.

2. If you wake-up in the night, relax in bed for awhile and let sleep return. You should not lay in bed for more than one half-hour, if you can’t fall asleep. If lying in bed for a ½ hour doesn’t work and you are growing frustrated and tense, get out of bed and do some quiet activity until you are sleepy again. Then return to bed. Repeat this as often as necessary. Do not watch TV in bed.
3. Cut down on alcohol, smoking, chocolate, coffee, tea, and caffeinated drinks. Avoid them in the afternoon and evening or better still eliminate them from your diet.
4. Schedule time in the early evening hour to write down your worries or concerns and what you can do about them.
5. Avoid heavy meals too close to bedtime. Eat your meal at least 4 hours before going to bed. A snack of hot milk and a plain cracker is all right before you go to bed.
6. Keep physically active the day after a bad night’s sleep and avoid napping during the day. The day after you have trouble sleeping, go to bed the same time as you usually do.
7. Before going to bed, take a warm shower, letting the water hit your neck and shoulders for a five-minute period of time. During this five minutes, breath in air through your nose and let it out slowly through your mouth, imagining all the tension leaving your body and good air coming to replace it. (This is a relaxation technique that can be used at other times during the day to help deal with the tense feelings experienced in your daily routine.)
8. Repeat the above breathing exercise in bed, before going to sleep. Concentrate on the flow of air i. e., bad air flowing out and good air coming in, with accompanying feelings of warmth and relaxation.
9. If, for whatever reason, certain thoughts consistently run through your mind, try the following technique to interrupt these thoughts: put a rubber band on your wrist. Snap the rubber band every time you want the thoughts to stop, while at the same time telling yourself to stop. Repeat this exercise as often as needed. The goal is to interrupt the flow of these repetitive thoughts and reduce this type of "noise" which acts as an impediment to your falling asleep.

Be advised that these techniques should be tried a minimum of two weeks to a month before discarding them as not applicable to your situation. It is also important that you determine whether any medical condition or possibly prescription medications are keeping you awake. This means checking with your physician, informing him/her of all medications, over-the-counter drugs, vitamins and herbal preparations you are taking. All these can have an effect on sleep patterns.

In 1959, Peter Tripp, a disc jockey, decided to go without sleep for 200 hours so that he could raise money for the March Of Dimes After he spent about five days going without sleep, he began to have hallucinations

There are many things that can affect how well you sleep. We’ve listed some key points below. 
Lifestyle  A few small changes to the way you live your life may be all it takes to improve your sleep.  Get the right balance between work, rest and play.
It’s important to keep a routine; going to bed at the same time each night and getting up at the same time the following day helps train the body to maintain a regular sleep pattern.

Get active. Getting regular exercise during the day, even if it’s only gentle exercise such as walking, will help you switch your mind off from the stresses of the day and relax more. Make time to wind down before bed.

Many older people obtain less than the optimal amount of sleep that they should be having, and some have a very sizable sleep debt Just like gamblers who are playing with money that is borrowed, many people who are sleep deprived live in the red of lost sleep, which makes them often compromise their job's responsibilities, sometimes using drugs or other types of energy enhancers for temporary energy boosts

Tart Cherries for Insomnia Subscribe for free to Dr. Greger's videos at: The melatonin content in certain plant foods such as almonds, raspberries and goji berries may explain the improvement in sleep quality associated with tart cherry consumption

The mention of kiwifruit is in reference to Friday's video of the day Hot Sauce in the Nose for Cluster Headaches?
I've previously explored Human Neurotransmitters in Plants in the context of boosting serotonin levels in the brain to improve mood. See:

• The Wrong Way to Boost Serotonin

• A Better Way to Boost Serotonin

• The Best Way to Boost Serotonin

Melatonin may also play a role in cancer prevention. See Melatonin & Breast Cancer (
Aren't goji berries really expensive, though? Not if you buy them as lycium berries.
Check out my video Are Goji Berries Good for You? (

Have a question for Dr. Greger about this video? Leave it in the comment section at and he'll try to answer it!