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 .
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