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Get regular exercise. Regular exer- cise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days – but not too close to bedtime. Peo- ple who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.Enjoy daylight. Melatonin is a nat- urally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark – mak- ing you sleepy – and less when it’s light – making you more alert. Expose your- self to bright sunlight in the morning. Spend more time outside during day- light.Develop a relaxing bedtime rou- tine. Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to pre- pare for sleep.Avoid bright screens before bed- time. That means your TV, computer screen, iPad, and other backlit reading devices. Schedule your TV to turn off a specific time to allow the room to be dark while sleeping.Keep noise down. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventila- tion. A bedroom that is too hot or too cold can interfere with quality sleep.Make sure your bed is comfort- able. Your bed covers should leave you enough room to stretch and turn com- fortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to exper- iment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be eas- ier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.MICHAEL E. DOWNING REALTOR• ASSOCIATE BROKER • HALL OF FAME AWARD WINNER• 43 YEARS OF EXPERIENCE • OVER 2,900 CLOSED TRANSACTIONS • RECIPIENT OF THE LIFETIME ACHIEVEMENT AWARD• MEMBER OF THE RE/MAX 100% CLUB FROM 1983 thru 2008, 2010-2017Main Office: 269-968-6101 269-441-5564 • Fax 269-441-5235 H 269-963-2433 • C 269-967-6315www.mikedowning.biz e-mail: DowningMik@aol.comRE/MAX Perrett Assoc.Inc.,317 E. Columbia Ave., Battle Creek, MI 490158 TIME PLATINUM AWARD WINNERHealthCareSMALL BUSINESSLooking for Medicare Supplement Plans?I CAN HELP!Taking one step to improve your health can be a leap toward lowering your health care costs. Creating a strategy fora better tomorrow.StrategiesCall Me Today! Karen M. Rial... 1-800-546-852177 East Michigan Avenue, Battle Creek, MI 49017 269-425-7136 | RialK@integratedhealthpartners.net www.partnersinsuranceagencysw.comHEALTH ISSUE I SCENE 4309 27


































































































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