I am hearing about this issue from family members, friends and clients with greater frequency. I am looking forward to reading any posts about improving sleep habits and any successful heathy remedies for insomnia and sleep apnea.

Facts about:  Adequate Sleep 

• Sleep is the most important aspect of  your health.  

• You could go 60 days without eating, but you can't go 4 days 

without sleep.  

• 8 hours is about average sleep each night for most people.  

• Let the body determine when it has had enough sleep. The 

best thing you can do for your cycle is get rid of your alarm 

clock.  

• If you get up too early, you're going to have a sleep deficit, as 

well as a dream deficit, that you will have to make up at some 

future time. In times of these deficits, when allowed, you will 

sleep longer and correct both the sleep and dream deficits. 

You have to do that to get back to a normal sleep cycle.   

• Sleep is necessary for growth, healing, and avoiding anxiety. 

• Adequate sleep prevents and minimizes pain.  

Lack of Sleep Linked to Weight Gain 

Getting a decent night's sleep apparently does more than provide 

good rest -- it seems to curb the number of pounds women put on 

as they age, according to a new study. 

Although the study didn't show a definite cause-and-effect relation- 

ship, there was a significant link between inadequate sleep and 

weight gain.  Women who got only five hours of sleep a night, on 

average, gained substantially more weight than those who routinely 

rested for seven hours at a time. 

In fact, women who got seven hours or more of sleep actually ate 

more than those getting just five hours of sleep. Exercise habits 

were approximately the same for the two groups-- although the 

group that slept seven hours tended to exercise a little more. 

The women were part of the Nurses Health Study, which followed 

more than 68,000 women for 16 years. They were asked to report 

their weight and lifestyle regimen every two years. By the end of the 

study, women who slept five hours a night were 32 percent more 

likely to experience major weight gain -- defined as an increase of 

33 pounds or more -- and 15 percent more likely to become obese, 

compared with women who slept seven hours. And women who 

slept for six hours were 12 percent more likely to experience major 

weight gain and 6 percent more likely to become obese over the 

study period, compared with women who slept seven hours a night. 

Ways to Overcome Sleep Problems  

Most of us have trouble sleeping occasionally: We're worried about 

a test or presentation, we're upset over a fight with our spouse, 

we've got a new baby at home, we've just gotten laid off, or we're 

starting a new job. Many of life's events disrupt our sleep, but 

thankfully they are short-lived and resolve rather quickly. If you're 

experiencing problems with sleep, here are some general tips on 

how to get adequate and more restful sleep:  

1. Set a regular sleep schedule and stick to it. Go to bed and get 

up at the same time every day, including weekends.  

2. Avoid foods and drugs with stimulants in them. Avoid caffeine 

after 3 p.m., as its effects can last as long as eight hours. 

Watch for hidden caffeine in teas, colas, and chocolate.  

3. Beware of medications that may contain stimulants.   Some 

over-the-counter drugs for colds, cough, and allergies can dis- 

rupt sleep— talk with your doctor if you suspect any of your 

medications are interfering with your sleep.  

4. Don't eat a large meal close to bedtime.  

5. Avoid alcoholic beverages close to bedtime.  

6. Get moderate amounts of exercise every day.  

7. Develop a relaxation ritual right before retiring to bed. 

8. Make sure your bedroom is sleep-friendly.  

9. If you can't sleep, don't lie awake in bed. 

10. If you are short on sleep on any given day, consider taking a 

brief (30-minute) nap in the afternoon to give yourself a boost.  

If your problems don't resolve, keep a sleep diary. Note your eating 

patterns, alcohol and medication usage, sleeping times, and other 

behaviors to discern patterns to help pinpoint problem areas. 

If you are suffering from chronic insomnia, you should be evaluated 

by your physician or by a health-care professional at a sleep disor- 

ders clinic.  

Source: www.everydayhealth.com, www.sleepdeprivation.com, www.finerhealth.com

experienced in exotic spas and upscale health clubs. 

However, massage provides relief to people from all walks 

of life –the weekend competitor, the manual laborer, or the 

overstressed, over worked executive. 

During massage, a therapist manipulates your body’s soft tissues–your 

muscles, skin and tendons using his or her hands and fingertips. Massage 

therapy techniques can ease a variety of health conditions, mostfrequently 

stress-related tension.  Some experts believe stress-related tension 

accounts for 80-90% of disease.  Massage has been proven to be beneficial 

for individuals with sleep disorders, high blood pressure, immunity 

problems, depression, fibromyalgia, or sinus pain and migraines,along with 

back pain and other muscle aches. 

Benefits and Physiological 

Effects of Massage 

• Increased circulation, allowing the body to pump more 

oxygen and nutrients into tissues and vital organs. 

• Stimulating the lymph system, the body’s natural defense 

against viral or toxic cells. 

• Relaxing and softening injured or overused muscles, 

reducing muscle spasms and cramping 

• Increasing joint flexibility 

• Releasing endorphins, the body’s natural painkiller and 

mood lifter 

• Reducing discomfort for individuals with low back pain or 

fibromyalgia 

• Relieving migraine pain and reducing medication 

• Reduced anxiety in individual with depression or trying to 

quit smoking 

Sources: Mayo Clinic, www.mayoclinic.com 

Associated Bodywork and Massage Professionals: www.massagetherapy.com