Now I know that we’re due for another monthly myth debunking. Don’t worry, that will soon be coming. Tonight, however, I have a different topic on my mind.

It seems that whenever it is especially important to get some needed rest an old companion seems to make a timely appearance. He always shows up unannounced, and he always outstays his welcome. Now like every monster in my life I’ve always found that the best way to defeat it is to learn it’s ways. So for those of you who are also acquainted with this monster I hope you can find some useful suggestions in here.

First, let’s define what insomnia is. Many people may have it, and not even realize it because often it is only seen as the inability to sleep. Here is the definition of Insomnia according to the American Academy of Sleep Medicine:

• Difficulty falling asleep at night
• Difficulty staying asleep/awakening during the night
• Awakening too early
• Poor quality of sleep

These four things can lead to a myriad of symptoms. Lack of sleep can cause depression, irritability, decreased memory, difficulty focusing, tension headaches, and many other symptoms.  Obviously those are not gifts you want from any visitor, and Insomnia is often a generous visitor. Because I care about your health (and you should too) I have compiled a list of tried and true non-medication methods for better sleep.

• Stick to a sleep schedule. Try to go to sleep and wake up at the same time each day. This does not exclude weekends. Now for some people (such as college students) this may be hard, but having a routine for your body is very effective.
• Don’t lie in bed if you can’t sleep. For many of us we just keep telling ourselves that we will fall asleep any minute. However, if you can’t fall asleep in 20 minutes then you should get out of bed, and do something relaxing. Read, meditate, drink warm milk, etc.
• Don’t stress about sleep. The harder you try, the more awake you’ll become, and the more anxious you’ll become. Try to relax, and keep a Watch tv or read until you become tired. Then try sleeping again.
• Avoid or shorten the duration of naps. Try not to nap for more than 30 minutes. Do things to keep yourself active and awake during the day.
• Exercise. Try to get at least 30 minutes of good exercise in each day. The best time is about 5-6 hours before bed time.
• Avoid caffeine in the afternoon and evening. Many diet changes have been tested, but avoiding stimulants before bedtime is the only diet change that has proven data obtained from studies to show it really helps.
• Stop the pain. Some people experience pain that causes insomnia. If this is the cause then talk to your doctor about ways to control the pain even if it means taking a pain reliever.
• Don’t look at the clock. After you set your alarm turn the clock around. Looking at the clock will only stress you out, and make you think about the sleep you are missing out on. This is sometimes called learned Insomnia. The more you think about it, the less you sleep.

Hopefully some of those can help you get the sleep you deserve. However, home remedies are not always effective and getting help from your doctor may be the solution. According to the American Insomnia Association:

You should seek help when these three statements all describe your insomnia:

1. The insomnia has lasted more than three weeks.
2. It is not improving.
3. It is interfering with your ability to function during the day.

As it is now 2 am I guess it is my turn to try some of these remedies myself. Good night, and as always let me know if you have a particular topic you want to hear about!

Ok, those free community health classes we promised are finally here! The first one will be this Thurs:

January 28, 2010 @ 7 pm

Location: Edgemont Physical Therapy and Fitness.

Subject: Stretching For Your Health – Learn the benefits of stretching in order to relieve stress, prevent injury, and improve health. You’ll gain a clear understanding of how and when to stretch in order to help back pain, improve posture, and gain many other benefits.

This is for all age groups! It is never too late or too early to incorporate some simple stretches into your everyday life. There will also be upcoming classes in February and throughout the rest of this year.

Upcoming classes: Couples massage class, back care, nutrition 101, and many more!

If you’d like to receive email reminders about this event, and upcoming events please use the contact form in the sidebar! We would also like feedback as to whether you prefer Thurs evenings or Sat mid-morning for classes, and if you have any ideas for classes please feel free to comment!

Ok, Utah Valley residents, I need your input! Starting in January, Edgemont Physical Therapy and Fitness is going to be hosting free health classes. These classes are a great opportunity for you to come get valuable information from different health professionals in Utah County.

Now we just need to know what types of classes would interest you the most. Here is a list of topics that we are considering. Please let me know which of these would be most interesting, or if you have any other ideas!

~ You’ve Got Fitness  (Warm-up, Strength-Training, Cardio, and Stretching) Learn the fundamentals of fitness workout routines as it relates to warm-up, strength training, cardio and stretching.  You’ll gain a clear understanding how you can use each of these tools to improve your body shape, muscle tone, heart, and overall health.

~ Knowledge is Power:  Fitness and Nutrition 101 You can’t change what you don’t know.  This class will teach (or remind) you of basic fitness and nutrition facts and how to apply them to improve your health, body, and mind. This class covers: Target heart rate, calorie intake and burning, cardio vs. strength training benefits and workout ideas, exercise do’s and don’ts, weight loss myths and tips, and more.

~ Headache Prevention Learn several stretches and techniques to help you fend off those wicked tension headaches. Taught by a licensed massage therapist.

~ Back Care 101Learn from a Physical Therapist how best to take care of your back in order to prevent injuries, and alleviate back pain. Includes instruction of stretches, prevention, and posture.

A few other topics include: nutrition, goals and affirmations, and exercising indoors. Use the contact form in the sidebar, or the email found in the About page to contact me to let me know what you want to learn about!