Healing Power of a Good Nights Sleep

What's the most time-consuming thing you do, day in and day out, every day of your life? Eating? I hope not. Sitting in traffic? Ditto. Watching TV? Nope. It's sleeping.

You spend between six and 10 hours a night in bed. That's one-third of your life. And when it comes to back pain, those are some of the most important hours in your day.

Sleep helps your body heal. It's really the only time your muscles can completely rest and recover. There are a ton of studies linking sleep with healing. They show that, among other things, human growth hormone and melatonin, both of which play a big role in tissue recovery and immunity, are produced during sleep.

So if you're not getting good sleep-whether it's due to pain, anxiety, fear or whatever-you're not giving your muscles, especially your back muscles, time to rejuvenate themselves for the next day's activities.

Believe me, I know. In my struggles with all kinds of pain over the years, I've come to understand first-hand the importance of restful sleep. In this article, I'd like to share with you what I've learned.

What's the Best Mattress

Is firm better than soft? From a physiological standpoint, a more supportive mattress is better regardless of what sleep position you prefer.

But having said that, the real answer is this: The best mattress is the one that helps you sleep well and wake up without any added pain and stiffness. It's really about personal preference and what you are used to.

In my experience, I have tried them all. I tried a memory foam mattress but it was too soft. (I gave to my parents, and they love it.) I now use a firm box spring and mattress plus a towel under the sheets to give added support to my hips and pelvis.

Special Secret Tip:

You read that right, I put a towel under my fitted sheet. A small blanket works well too. Here's what you do: Fold the towel or blanket in half (and in half again if it's thin). Place it under the fitted sheet so it doesn't move around during the night-under the small of your back and spreading down toward your knees. This extra support helps prevent your pelvis from sagging into the mattress. It might only make a difference of a few millimeters. But that is a huge difference when it comes to preventing the added stress that comes with remaining in any sleeping position all night long.

What's the Best Position to Sleep In?

As with the mattress you chose, the position you sleep in is based on your personal preference or physical limitations based on pain or restrictions from your doctor because of surgery. In general, back sleeping is the most stable position for your spine and the least irritating to your muscles. Side sleeping is the next best. Stomach sleep is the least desirable if your back is not adequately supported.

I personally like a modified side-lying position, using full-length body pillow. I sleep "hugging" the pillow with my arms and legs, which is really comfortable and takes pressure off my lower back. You should try it. Body pillows can be found at most retail bedding stores. They are not expensive and may give you an alternative sleeping position that will make a big difference in your comfort level, thus improving the quality and duration of sleep.

Why am I Sore When I Wake Up?

Typically, those with back pain don't roll over as much as those without pain. You may even find your self with limited movement. And because the hips are the heaviest part of the body, they sag into the mattress over time. That puts undue pressure on the ligaments, joints and muscles of the lower spine. This is why I recommend the added support under the fitted sheet.

Think of it as like stretching the same muscles for six to eight hours straight. Would that feel good? Of course not. So it's no wonder you wake up sore. Find a way to support your body and you will minimize the irritation.

I hope these tips help, and I encourage you to think of your own comfort-enhancing positions and/or techniques.

A Few More Tips

* Don't drink any fluids 60 minutes before bedtime. This is so you don't have to go to the bathroom and then have trouble falling back asleep.

* No physical activity for at least 45 minutes before bed. Exercising will rev your body up, making it hard to calm yourself and fall into a restful sleep.

* Take 10 deep breaths as you tell yourself you are going to sleep. When you awake you will be feeling great and ready for the new day.

* As you lay in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all you have. It helps you look forward to waking up with renewed enthusiasm and the belief that tomorrow will bring you one day closer to your goals.

* Dress in warm bedclothes if you are cold and cool clothes if you are hot. I have taken this to the extreme and love the results. I wear wool socks, flannel pants, a sweatshirt and a knit hat. It sounds strange, but if you can minimize the stress on the body in this case trying to keep warm your body will be more relaxed. Healing is always better when the body is relaxed.

* Do some reading. In my work on back pain, I scour the latest resources and reference guides. So let me recommend and urge you to read the best book ever written on sleep

Do you know of the old adage, if you can't sleep, try counting sheep?

Well, I've found it very frustrating because when I get sleepy I lose count and I have to start all over again!

Are you unsatisfied with your quality of sleep? Do you feel tired and un-refreshed on waking in the morning? We all experience sleeplessness now and then. Hey, it's not the end of the world. There are many safe and easy methods available to relax and , more importantly, to reduce stress, probably the number one culprit.

The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment. Sleep medication is readily available, but there will always be a trade off in terms of side effects and possible long term addiction.

Relax before going to bed. Do some deep breathing, listen to soft music. Avoiding caffeine, alcohol and nicotine will also help. Try watching CSPAN before bed. That should put you to sleep in no time at all. Sometimes it's hard to sleep if you're too hungry. I've found that complex carbs, such as a few saltine crackers with peanut butter can actually help relax your body.

Develop a bedtime routine so your body knows it's time to go to sleep. By winding down your physical activities , your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep. If you have a hot tub or Jaccuzzi, these are great ways to relax and feel drowsy.

Make your bedroom your sleep-room. Don't read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some stuffed toy animals. Make your bedroom into a sleep sanctuary, no distractions at all, and you'll have a room that you will feel secure and comfortable in, and best of all, that you will crave to sleep in.

Meditation is easy and fun to learn. Just relax, breathe deeply and slowly, paying attention only to your breathing, and try to think about nothing at all. Once you get the hang of meditation, it's one of the best relaxation techniques to help promote restful sleep. Kill all the mind demons from the day. Many of us have issues or events from the past that may still affect our daily lives. Whatever these issues may be, now might be a good time to finally set things straight; forgive that person, give back that item, start talking to that family member again. Learn to live in the moment and don't worry about the past.

Allow time to sleep. Instead of trying to cram as much as you can into the day, try to find short cuts or solutions to give a little time back to yourself. Set aside a little bit of chill time. If possible, save the last minute stuff for another time. When you are well rested, chances are that you'll get more done in less time during your working hours.

A balanced diet helps to make a balanced mind. If you're lacking in essential vitamins and minerals your body cannot operate at its best. Toss the junk food and soda pop, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.

Don't lie in bed if you can't sleep. If you don't feel sleepy enough to drift off, you'll just lay there and feel miserable over the fact that you can't get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.

Medications may interfere with your sleep. It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications - amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), cortisone, diuretics (fluid), levodopa (parkinsons), Prinzide (blood pressure) and bronchial dilators (asthma).

Above all, de-stress. Sometimes, your body doesn't want or need as much sleep. Don't worry, it's only natural. Stress is possibly the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.

Silence of Balance?

In "Silence of Balance" the title really tells it all. This is the music that returns you to yourself. Unlike others in the Silence series, this piece was improvised around a core structure, to some degree pre-prepared.

There is an "entranced" quality to the work that comes of being recorded in one, continual session. John Levine plays this piece on a Steinway Concert Grand piano - he calls it "the instrument of my dreams" - an apt reflection of the feeling in this music.

"Silence of Balance" is part of the "Silence" series of CDs. All have been composed to lead you into a calm state and help you stay there for as long as you need. However, each CD in the series has its unique nature and qualities, especially helpful with particular needs.

Healers: "Balance" has been composed in the key of "G". In the Indian Chakra system of body energy centres, the key of "G" corresponds to the solar plexus.

Who may find "Silence of Balance" especially useful?

• Anxious times. Feel like you're spinning out, yet can't stop thinking - can't focus? This is the perfect music for you.
• At work, since "Balance" does exactly what the title suggests, it is an outstanding background to project and strategy sessions
• Students of Business Science, Psychology and Law. Used to study by, our users report that "Balance" helps you absorb and retain information more effectively.
• Complementary Health Practitioners find this music helps clients relax, yet remain alert to their physical responses.

Upss I Hate Hear About Insomnia

Insomnia Sleeplessness is one of the most physically and emotionally debilitating side effects of anxiety. Alphamusic is a powerful yet gentle and non-addictive calming agent, helping us slip quietly and happily into peaceful sleep.
IMPORTANT: If you suffer constant feelings of hopelessness, grief or depression, or if you have persistent physical pain, you must consult a medical specialist ... do NOT ignore serious, ongoing physical and mental discomfort. don't be afraid; prevention is always better than cure ?
Typical Symptoms of Insomnia	Solutions
Difficulty falling asleep; tossing and turning; over-busy mind full of "chatter" and anxious thoughts Waking through the night Waking up too early in the morning; unable to fall back to sleep Tired throughout the day Incapacity to cope with every day tasks Difficulty concentrating	Try going to sleep at the same time every night Definitely go to sleep before midnight Try taking cat-naps during the day; even a 15-minute light doze can rejuvenate you Drink a glass of warm milk or herbal tea before going to bed ... there is now incontrovertible evidence that warm milk increases production of seratonin, the brain's feel-good chemical, making it easier for you to calm down Take a hot bath before going to sleep Keep a constant temperature in the room where you sleep and if possible leave a window open to admit fresh air Go for an evening walk Eat your evening meal at least two hours before you go to bed When you can't sleep ... do something constructive: read a book, listen to the radio, write in your journal Listen to relaxing Alphamusic while you lie in bed (use headphones if necessary).

Walk or bike to work?

Production of electric bicycles—with electric motors that make longer and hillier rides possible with less exertion—continues to boom. Introduced in the mid-1990s, global sales rose to 12.1 million units by 2005.9 China accounted for as many as 11 million of these and is expected to remain the strongest engine of demand: Chinese consumers were expected to buy 15 million electric bikes in 2006.10 Meanwhile, electric models could receive a boost when new standards to be finalized in Europe make components of different producers compatible.11

Government support for bicycles—typically in response to concerns about climate change, traffic congestion, energy conservation, and fitness—is increasingly evident. Taiwan announced in 2006 a plan to build 2,600 kilometers of bicycle lanes over the next five years and to adopt bicycle-friendly traffic rules.12 In London, a congestion tax on autos produced a 50-percent increase in bike trips in the city, while use of the 16,000-kilometer-long National Cycle Network rose by 15 percent between 2004 and 2005.13

In Australia, the state of Victoria committed in 2006 to triple its funding of bikeways over the next decade.14 France created the position of “Monsieur Velo”—a Cycling Czar—whose chief responsibility is to increase biking rates, likely through promoting measures to increase cycling safety, provide more bicycle parking, and offer greater bike access to public transportation. 15 And in San Francisco, the city has set a goal of raising commuters’ bicycle use from 2 to 10 percent of trips by 2010.16

Congress sends Bush bill banning lead in toys

WASHINGTON—The Senate on Thursday passed and sent to the White House legislation that bans lead from children's toys and seeks to ensure that chemicals posing possible health problems will not end up on toys and articles that kids chew on and play with.

The Senate, stymied by partisan differences over the energy crisis, put aside those differences momentarily to vote 89-3 for the Consumer Product Safety Improvement Act. The House passed the bill Wednesday by 424-1, a reflection of the national outcry over a rash of recalls last years of toys and children's products contaminated by lead and other dangerous elements.

"We are going to make a big, big difference in the American marketplace," said Sen. Mark Pryor, D-Ark., a sponsor of the bill.

The administration has objected to parts of the bill, but White House spokeswoman Dana Perino said Thursday that President Bush would sign it. "We are ensuring that the products that come into America are safe for consumers and that the regulating agencies have what they need to do their job," she said.

The bill would impose the toughest lead standards in the world, banning lead beyond minute levels in products for children 12 or younger. Lead paint was a major factor in the recall of 45 million toys and children's items last year, including Cookie Monster toys and Tommy the Tank Engines. Many came from China.

It also bans, either permanently or pending further study, children's goods containing six types of a chemical called phthalates that are widely used to make plastic products softer and more flexible. The chemical industry insisted that phthalates have been used for decades and there is no evidence they pose health risks to humans.

But consumer advocacy groups pointed out that the European Union has banned the six phthalates and that tests on rats have revealed possible reproductive problems and cancer. "Toxic chemicals like lead and phthalates have no business in our children's toys," said U.S. PIRG Public Health Advocate Elizabeth Hitchcock.

Some major retailers, including Wal-Mart and Toys-R-Us, have already taken steps to phase out phthalates.

The legislation bolsters the Consumer Product Safety Commission, a 400-staffer agency that took the brunt of criticism last year over the massive recalls and the failure of the government to better test and monitor toy imports before they reach store shelves.

The bill would double the agency's budget, to $136 million by 2014, and give it new authority to oversee testing procedures and impose civil penalties on violators.

Another key provision requires pre-market testing by certified third-party laboratories of children's products for lead and for compliance with safety standards.

American Academy of Pediatrics President Renee R. Jenkins lauded the "extraordinary effort" of Congress. "Safety testing and certification for such hazards as powerful magnets before products are sold, a ban on lead and phthalates and more, will helpfully put an end to the recalls of children's products and the horror stories that lead to those recalls."