Page 5 - September_Healthbeat 2015

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7NATURAL SLEEP REMEDIES
Sleep is a natural process designed to recharge the body and mind. Although some people find no difficulty in settling down for the night, many others profess to have peri- odic or chronic sleep problems. But before asking doctors to reach for their prescription pads, men and women struggling to fall asleep at night may want to consider some all-natural remedies to help them get a good night’s rest.
According to Delta Sleep Labs, 20 to 40 percent of all adults have insomnia in the course of any year, and more than 70 million Americans suffer from sleep disorders and wakefulness. The Centers for Disease Control and Prevention recognize insufficient sleep as a public-health epidemic that can result in difficulty performing daily tasks, hyperten- sion, depression and even obesity.
When lifestyle changes, such as limiting caffeine intake or creating a sleep-hygiene program, fail to produce the desired results, the following natural remedies, when used as directed, may help men and women get a better night’s rest.
1MEDITATION
with sleep. The Mayo Clinic notes that several small studies indicate that vale- rian may reduce the amount of time it takes to fall asleep and help you sleep better. Other studies have shown valerian to be no more effective than a placebo.
5LEMON BALM
This herbal supplement and tea works in a similar method to valerian. It is said to relieve anxiety and calm nerves, which could be infringing on your ability to fall asleep.
6ACUPUNCTURE
A study from researchers at the Uni- versity of Pittsburgh concluded that acu- puncture may be an effective treatment for insomnia. The study found that five weeks of acupuncture increased mel- atonin secretion in the evening and im- proved total sleep time.
7MELATONIN SUPPLEMENTS
A naturally occurring hormone that regulates your sleep-wake cycle in the brain, melatonin is produced when dark- ness falls. According to a Journal of Sleep Research study, time-release melatonin supplementation was effective in reduc- ing sleep latency and improving sleep quality. Lower doses of melatonin have been shown to be as effective as higher doses, so less is often more with mela- tonin.
— Courtesy of Metro Creative
Focusing on breathing and employing visualization may help relax the body into a state where it can drift off to sleep. In addition to calming the mind, meditation can reduce stress and hormone levels. Picturing a relaxing scene and focusing on all the senses involved in that scene may put you in a peaceful state of mind that makes it easier to fall asleep.
2AROMATHERAPY
Calming scents can relax the body. Preliminary research suggests that laven- der essential oil may lengthen total sleep time, increase deep sleep and help peo- ple feel refreshed in the morning, particu- larly for women, who have a more acute sense of smell than men. Put a few drops of lavender on a pillow before going to bed, or take a relaxing bath with the oil mixed into the bath water.
3MAGNESIUM
Magnesium is a natural sedative. Foods rich in magnesium include dark- green leafy vegetables, almonds, whole grains and legumes. Magnesium supple- ments are also available, and these are usually taken in a specific ratio with calci- um to be the most effective.
4VALERIAN
Valerian is a natural herbal remedy that grows in the form of a tall flowering grassland plant. The roots are ground to produce the supplement that can assist
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Dr. Billy Cremeen, who is 82 years young, began practicing dentistry in 1954 in Helena, Arkansas. His practice was eventually devoted to dental implants when they were first introduced. “I knew at a very young age that I wanted to be a dentist and my dentist encouraged me to go for it. I was married fifty-three years to the love of my life Louise with two sons and a daughter who gave me four grandchildren, Andrew, Emma, Luke, and Kylee. I have always loved to golf, hunt and fish but don’t get to do too much of that anymore. I called Dr. Jirik when I needed my teeth worked on
because I wouldn’t go to anyone else,” exclaimed Dr. Cremeen.
“Dr. Cremeen was an early pioneer of implant dentistry. He was an original member of the Alabama Implant Study Group, the oldest group of its kind in the United States. Dr. C. spent many weekends flying all over the country and in Germany teaching others how to place dental implants,” says Dr. Jirik. He came to me with worn dental work and dental implants sorely in need of full mouth rehabilitation. Dr. C. also suffered from TMJ. I presented his treatment plan and then proceeded to do exactly what he wanted,” laughs Dr. Jirik. It was the most interesting consultation I’ve ever encountered. I opened his bite, leveled his teeth and used anterior guidance to correct for his joint pain. It was an honor to treat someone I’ve known and respected since the beginning of my career. Dr. Cremeen has contributed greatly to the field of dental implants and I was one of the grateful recipients of his immense knowledge.”
Dr. Cremeen chuckles, “I watched Dr. J. grow up in dentistry and I always loved his work. I love my new smile, my confidence has increased and best of all I have no more TMJ problems. Dr. Jirik was a great student and he is a wonderful dentist.”