DR. MICHAEL DOBLIN
HEALTH & WELLNESS Natural sleep aids that work
Sleep is precious, as it is the time that allows our bodies to heal and rejuvenate. Adults need at least seven hours of uninterrupted sleep. If we don’ t get that, our bodies and minds suffer.
If possible, it’ s always best to work with your natural sleep / wake cycle called the circadian rhythm. By keeping this regular sleep pattern, you will feel more refreshed. Good sleep hygiene is also important, as in avoiding caffeine after 2 p. m. and keeping all stimulating electronics out of the bedroom.
Natural sleep aids can also make all the difference in getting a restful sleep.
Chamomile is my personal favorite because, for me, it causes no lasting side effects. It is sold as a tea, an extract, an ointment and— my favorite— capsules. It is a safe, mild sleep aid.
Valerian is another dietary supplement used for insomnia and nervousness, but I don’ t believe it’ s as effective as chamomile. It should not be combined with other sleep supplements or sleep meds.
Melatonin is a hormone that is produced naturally by the pineal gland in the brain. There is evidence that melatonin eases circadian rhythm disorders.
Tryptophan and serotonin are amino acids that help relax the brain. They are naturally found in turkey, whole-grain oats, brown rice, corn, quinoa, nuts, seeds, honey and whole-grain bread. Calcium is also important, as it helps us get to our REM sleep by assisting our brains to use tryptophan to create melatonin as a natural sleep aid.
In addition to the aforementioned, here are a few snacks that
may help promote a good night’ s sleep:
• half a banana with a few almonds
• crackers with almond butter
• gluten free oatmeal with honey and dark cherries
• turkey and cranberries
• small glass of goat’ s milk( kefir with turmeric and a dash of cinnamon)
• chamomile, passion flower and valerian tea
• small glass of dark cherry juice
Personally, I make sure that my sleep schedule during the week is consistent. That being said, I try to fall asleep by midnight and wake up around 8 a. m. My routine includes exercise, with which I make sure that I am always finished by 7 p. m. so that I can start my calming-down period after that. After I exercise, I have dinner and shower, and by 11 p. m. I am totally in my sleep mode. I have shut off the television and computer, made myself a glass of chamomile tea and taken two capsules of chamomile and one calcium magnesium tablet to aid in giving me a good night’ s sleep. I then retreat to my bed and read for 30 to 45 minutes, making sure that my room is both cool and dark, and I write down the things that I am grateful for during the day and go to sleep.
Dr. Michael Doblin graduated from the University of Missouri in 1972. He maintained a successful dental practice for more than 37 years. For the past five years, Dr. Doblin has been involved exclusively in treating snoring and obstructive sleep apnea. He is dedicated to educating people and helping them sleep better. From his offices in Fair Lawn and Trenton, he is able to screen, evaluate and treat snoring and sleep apnea.
Hand Surgery Specialists, LLC
Peter S. H. Chan, MD, FAAOS Specializing in the comprehensive treatment of disorders and injuries of the hand, wrist and elbow in patients of all ages
Injuries • Degenerative Conditions • Congenital Problems
Education and Training:
• Duke University B. S.
• Georgetown University M. D. / Valedictorian
• University of Pennsylvania in Orthopedic Surgery
Dr. Chan is Board certified in Orthopedic surgery, with added qualifications in hand surgery, and customizes treatment based on an individual’ s functional needs.
• More than 18 years of experience
• Named“ Top Doctor” for 2012- 2017 by New Jersey Monthly Magazine
• Recipient of Castle Connolly’ s prestigious“ America’ s Top Doctors” award for 2015-2017
Please call us now for a scheduled appointment as well as urgent issues or emergencies!
Hand Surgery Specialists PETER S. H. CHAN, MD, FAAOS 1590 US Highway North, Bedminster, NJ 07921 250 Old New Brunswick Road, Suite 28, Piscataway, NJ 08854( 908) 470-HAND( 4263) • www. handsurgeryspecialists. com Office Hours: Monday-Friday 8:30 a. m.- 4:30 p. m.
www. njcopsmagazine. com ■ NOVEMBER 2017 83