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!

November 18th, 19th, and 20th are important days to remember. Edgemont Physical Therapy and Fitness is hosting a free community health fair on those days! You’ll want to be sure to check it out. It’s ongoing for 3 days so no excuses for missing it! Here is a schedule of the events.

Edgemont Physical Therapy and Fitness is offering a free week’s pass to the health club 11/16 – 11/21. Do yourself a favor, and take advantage of this offer!

Wednesday Nov. 18th:

6 am – 6pm — Come work out for free.

2:00 pm – 3:30 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm – Free health class taught by a Paul W. Sagers, PT. Paul is a physical therapist who own Edgemont Physical Therapy and Fitness.  He will speak on proper back care, and how to prevent back injuries. Many back injuries are caused by simple mistakes that could easily be prevented. Come learn how to take better care of your back!

6:30 pm – Q and A Session.

Thursday Nov. 19th:

6 am – 6 pm — Come workout for free.

8 am – 4 pm — Complimentary 15 min. chair massage.

12:00 pm – 2:00 pm – Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm — Free community health class taught by Lisa Owens. Lisa is a certified Personal Trainer. She will speak on how to make effective goals. Many people do not stick to their goals to improve their health due to poorly set goals. Come learn how to make affirmations and goals that will help you really get the results you want.

6:30 pm — Q and A Session.

Friday Nov. 20th:

6 am – 6 pm — Come workout for free.

12 pm – 2 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

8 am – 6 pm — Complimentary 15 min. chair massage.

6:00 pm – 6:30 pm — Free Community Health Class taught by Camylle Katherman. Camylle is a Personal Trainer and Massage Therapist who owns Secondwind Bodywork. She will speak on Stretching 101- how to prevent shoulder tightness and headaches at your workspace.

6:30 pm — Q and A Session.

For further questions or to schedule an assessment call 435-229-6512.

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Massage – Legitimately Beneficial?

By Lisa Owens

Receiving a massage from a licensed massage therapist has been shown to be beneficial in many ways. Until recent years some health professionals have been skeptical of the many benefits of massage.  Those doubts have been discussed in a recent article by Dr. Gupta from Time.com’s Fit Nation. In the article he discussed some of the recent research on the benefits gained from receiving a massage from a licensed Massage Therapist.

 One study done by the University of Colorado Denver School of Medicine focused on advanced-stage cancer patients. They found that those who were massaged by a trained therapist had less pain, and improved mood than patients who were touched in a manner similar to massage, but not by a licensed massage therapist. Dr. Jean Kutner who works with many cancer patients noted that massage may help increase mood simply because of the nature of the physical touch. She says that those who are ill don’t get normal human contact in their daily lives. Their contact is usually limited to medical procedures, and that is why massage can be a welcome, and healing touch.

In his article Dr. Gupta, a neurosurgeon, contributes the mental benefits of massage, such as decreased depression,  to biochemical factors. It is the same concept as the runner’s high. Muscles are stimulated, circulation is increased, and chemicals are released during a massage in a way that is similar to exercise. Secretion of neurotransmitters such as serotonin and dopamine are increased, and the stress hormone cortisol decreases. These factors along with many others make massage beneficial at any age. There are many types of massage techniques, and each one has a different goal, and focus that helps to relieve different issues. Finding the right massage technique for you can be a great boost to your health. Massage on it’s own, or with other medical procedures works for many to relieve stress, soreness, chronic pain, and other health concerns.

See our directory for a list of licensed Massage Therapists in the Utah Valley area.