How to Get a Good Night's Sleep

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As a first step toward writing your “how-to” essay, you will submit an annotated bibliography that contains an MLA work-cited entry for each of your sources, followed by a short (100-150 word). Your reflection should also clarify the relevancy and credibility (that is, reliability) of the source. In other words, this paragraph should persuade me of the pertinence and impressive credentials of your source as an expert on the subject you are writing about. (See example annotated bibliography on “How to Meditate).


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Annotated Bibliography As a first step toward writing your “how-to” essay, you will submit an annotated bibliography that contains an MLA work-cited entry for each of your sources, followed by a short (100-150 word). Your reflection should also clarify the relevancy and credibility (that is, reliability) of the source. In other words, this paragraph should persuade me of the pertinence and impressive credentials of your source as an expert on the subject you are writing about. (See example annotated bibliography on “How to Meditate). Notes: 1. The essay title is (How to Get a Good Night's Sleep) 2. Write the essay from the 2 sources I sent you (download the 2 files, the first source and the second source, please). 3. the essay should be 3 or 4 paragraphs. 4. please make sure you look at the examples down below to know the way how should to be. 5. please use the citations I have. First source work cited : Schapper, Beatrice. "How to Get a Good Night's Sleep." Saturday Evening Post, vol. 215, no. 17, 24 Oct. 1942, pp. 20-44. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=18992722&site=ehost-live&scope=site. Second source work cited: Lachs, Marks S. and Pamela Boyer. "Six Rules for a Good Night's Sleep." Prevention, vol. 53, no. 1, Jan. 2001, p. 147. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=3804322&site=ehost-live&scope=site. Example 1 How to Meditate: An Annotated Bibliography Bachelor, Stephen. After Buddhism: Rethinking the Dharma for a Secular Age. Yale University Press, 2016. In the chapter “The Everyday Sublime,” the author demystifies meditation, clarifying that it is not about transcendence or reaching a pure and blissful state of consciousness but simply about being aware. Bachelor strips down meditation to its bare essentials: sit with back straight and observe your breathing; if the mind wanders, acknowledge one’s thoughts and then return attention to the breath. The simplicity and directness of Bachelor’s instructions are exceptional. There are so many different approaches to meditation—many specific to a different intent or religion (or specific school of Buddhism)—that it is valuable to have someone provide a stripped-down, no-frills, essentialist version— especially when it is someone with almost a half-century of experience practicing and teaching meditation in both religious and secular settings. (Bachelor has been both a Tibetan and Zen monk, and is now a leading proponent of Buddhism as a secular practice.) The book is published by Yale University Press, one of the most respected academic publishers. Gelles, David. “How to Meditate.” New York Times Online. https://www.nytimes.com/guides/well/howto-meditate. Accessed 9 Sep. 2017. This is a very detailed overview of the essentials of meditation. While it clarifies that there are a number of different types of meditation, the instructions focus on mindfulness meditation, which is a practice of becoming present in each moment. Some essential ideas that it discusses that will be useful to the essay include focusing on one sensation, such as the movement of the breath; and returning the attention back to this focal point (without judgment) when the mind wanders. The article appears in an online supplement to the The New York Times, which many consider the standard of journalistic excellence in the United States. The author writes from a secular and pragmatic perspective, which means there is not the sense that there is an absolute right or wrong way to meditate, or that one practice’s approach is better. The greatest value of this source will be providing support and a broader context for Bachelor’s and Watts’ ideas on meditation. As a result, I likely will not cite specific information from this source. Watts, Alan. The Art of Contemplation. Schocken, 1990. The Art of Contemplation is a perfect complement to Bachelor’s discussion of meditation. Alan Watts, in an unadorned, impartial description of what the mind experiences during meditation, says “there is nothing to do except what is happening itself. All that remains is the simple awareness of what is going on.” Watts takes a universal and non-denominational approach to meditation. This will be valuable since, in my how-to essay, I wish only to relate instructions on the most essential and universal aspects of meditation. Watts is known as one of the primary exporters of Eastern spiritual practices, such as meditation, to the West. Example 2 How to Be in the Moment Meditation is not about reaching a transcendent, mystical realm or “introspective rapture” or even about attaining a pure and blissful state of consciousness, says Stephen Bachelor, a former Tibetan Buddhist and Zen monk who disrobed and is now the leading proponent of secular Buddhism (233). To Bachelor, meditation is much more down-to-earth. At its core, it is simply the practice of paying attention to what is happening at the moment. “Meditation enables us to cultivate an understanding of moment-to-moment experience,” he says, “much as we develop an appreciation for art or poetry or nature” (231). This cultivation requires a practice, though one that could hardly be more straight-forward: find a place where you can relax, sit with your back straight, and observe your breath (Bachelor 231). One does not try to manipulate one’s breath but simply observes and accepts the breath as it is, whether shallow or deep, broken or smooth. Similarly, one does not try to block out thoughts, but simply to be aware of them without judgment or self-recrimination before returning attention to one’s inhalations and exhalations. Just as one does not try to block out thoughts, neither does one block out ambient sounds. In this regard, meditation as Bachelor describes it is not about turning inward but about being an astute observer of the happenings of the world. “At this point there is nothing to do except what is happening itself,” says Alan Watts, one of the first to popularize Eastern thought and meditation in the West. “All that remains is the simple awareness of what’s going on—trees outside, street sounds, clock ticking, sunlight on the carpet, breathing, body feelings, talking to yourself in your head. Usual cosmic jazz” (3). In this sense, meditation simply links “the primary rhythms of the body…to the biosphere” (Bachelor 234). This is where a splendid paradox occurs: while meditation is not about transcending into a mystical awareness, by paying closer attention to daily occurrences one comes to appreciate what Bachelor calls the “Everyday Sublime,” in which “The mystical does not transcend the world but saturates it” (231). The disinteresting, boring world distractedly perceived from one’s usual selfabsorbed state suddenly becomes enchanted: “every blade of grass, every ray of sun, every falling leaf is excessive…leaving one speechless, overwhelmed with either wonder or terror” (Bachelor 232). Works Cited Bachelor, Stephen. After Buddhism: Rethinking the Dharma for a Secular Age. Yale University Press, 2016. Watts, Alan. The Art of Contemplation. Schocken, 1990.
The "snoreball," which whistles snorers awake, The "Bundling Bed" is built with a hump in the middle which bundles the has saved many a wife six weeks in Reno. husband off to his side of the bed and keeps the little lady in her place too. How to Get a Good Night's Sleep NE night ten years ago in Lynn, Massachusetts, Norman Dine lay in bed and fretfully pondered the matter of offering himself to the United States Census Bureau as a sheep enumerator. On the basis of experience, he felt, no man—or woman—in the country was better qualified for the job. Mr. Dine could count sheep by twos and threes, by squadrons, by platoons and even—an esoteric item in sheep counting—by bevies. Daytimes he ran a department in a furniture store. That night Mr. Dine was tossing on his fifteenth mattress. He had wooed Morpheus on its fourteen predecessors without getting the nod, and the fifteenth proved no better and no worse. The ravell'd sleave of Mr. Dine's care, in other words, was still wide open to the melancholy breezes of insomnia. He had tried nocturnal rambling about the house, reading, cigarettes and nightcaps. They all left him wide awake with "perpetual brain motion," that vicious and tantalizing form of sleeplessness in which the mind stews over the flickering flame of yesterday's and tomorrow's worries. By BEATRICE SCHAPPER ' 'The hell with it," said Mr. Dine about five o'clock in the morning. " I'm going to Columbia University Teachers College and immerse myself in a study of sleep, delving into mental hygiene, physiology and psychology, visiting sleep authorities and quizzing physicians." And that is what he did. He alzo read all the scientific treatises on sleep he could find, translated some of them, toyed with slide rules, skimmed the cream off the principles of acoustics and lighting, added a soupcon of thermodynamics, stirred in a generous portion of common sense and came up with an Art of Sleeping. It so far has served 50,000 insomniacs, including himself, and resulted in the sale of sleep as a commodity by Lewis & Conger, New York's Lorelei house and garden store. Dine now spends his waking hours in the Lewis & Conger Sleep Shop, which he founded, or rather he spends most of them there. Occasionally he lies awake nightg thinking up new ways to induce sleep for his clients. PHOTOGRAPHY BY RICHARD BEATTIE In these days of total war, Dine isn't the only one who lies awake thinking up ways to sleep. Psychiatrists, neurologists and industrialists are all deeply concerned with the problem of sleeplessness, for proper and guffcient sleep, they say, is an essential to winning the war. "The sleep problem among war workers is serious," says Dr. Nathaniel Kleitman, author of an exhaustive book on sleep, who has developed a new swing-shift formula for the United States Department of Labor, to be used in war plants. No one knows just how serious the problem is, for sleep, or the lack of it, is one of the imponderables which cannot be put on a chart or graph. Experiments have shown over and over again, however, that lack of sleep and rest play hob with production. In the Sleep Shop you can select any one of more than 600 approved sleep come-ons for prices up to $G50. In case that would keep you awake, you can buy twenty-five-cent ones too. Having put insomniacs to sleep all over the world, Dine would be ultra-human if he hadn't developed The strange case of Norman Dine, who lies awake thinking up things like the Jack Sprat bed to make you sleep. a philosophy of sleep, and, happily for the sleepless, we can report that Mr. Dine is not ultra-human. He is, as a matterof fact, a conscientious merchandiser of sleep, nattily dressed and getting humanly bald. Sleeplessness, he believes, is avoidable for most people because sleep is a natural physiological procegg which should be taken for granted. But often we go about going to sleep hindside before. We go to bed in the fond belief that, if we sleep, we shall relax. The truth is, if we relax, we shall sleep. That's Item 1 in the Dine theory of the dynamics of slumber. Item 2 is that just at the time in a child's life when poor sleep habits form we stop paying attention to the quality of his sleep and scold him into getting what we think is the right quantity. Item 3 is that we concern ourselves about sleep only when we can't sleep, instead of planning for sleep so that we can sleep. Well, how do you plan it so that when you hit the hay you sleep immediately? To a large extent that rests with the individual. We have it on the highest authority—to wit, press agents*hat Lillian Gish sleeps best on a mattress like a soufflé, while Faith Baldwin is a hard-mattress woman. Jack Benny drops off to the sound of a horse clop-clopping on his gramophone, while Charles B. Driscoll, New York columnist, falls asleep to the third drip of a leaky faucet. Hugh Herbert, of the movies, finds a hypnotic quality in the way goldfish gawp. But what Miss Gish gets from a soft mattress and Miss Baldwin from a hard one, Jack Benny from the cloppety-clop of a plodding milk-wagon steed, Mr. Driscoll from the faucet and Mr. Herbert from the slightly moronic pantomime of goldfish, is one thing only—relaxation. From that comes sleep. Dine and other sleep experts gay there are two ways of relaxing—voluntary and involuntary. Involuntary relaxation is the cheap, easy way of having events do it for you. Voluntary relaxation, or relaxation " from the inside out," you can only get the hard way, but it's worth it. How to Woo Morpheus VOU practice unkinking each muscle in your body, so that in time you become proficient at releasing them all from tension. It takes patient study and application—about an hour a day. Though mastery of this method may take months or even a year, almost anyone can achieve it, the experts say. The method was developed after thirty years of research by Dr. Edmund Jacobson, author of You Must Relax and You Can Sleep Well. "Learn this method of relaxation and you won't need anything from the Sleep Shop," Dine advises his clients, well aware that the advice won't put him out of business, because few will heed it. Nonsleepers notoriously are impatient. They'd rather punch pillows, count sheep, turn on the light and smoke, and go to the Sleep Shop next day than learn relaxation the hard way. When customers come to Dine they want immediate relief, and he advises (1) a relaxing bed, (2) a relaxing environment, (3) relaxing devices and (4) a pleasant awakening. It's a prescription that nearly always works, he has found. For a relaxing bed, get one that fits you, an4 a mattress that you find comfortable, whether It's hard or soft. For Orson Welles, who couldn't sleep after telling the nation its scariest bedtime story pn the radio, Dine prescribed a seven-foot-wide bed called the Brigham Young. Harold Ross, who edits The New Yorker, also got a Brigham Young. The Bundling Bed was developed by Dine to prevent a lightweight sleeping partner from rolling into the declivity formed by the partner with a (Continued from Pago 42) ing was like that which appears on ' 'De Luca, stand by for- anything. their planes, and which invariably sug- There ought to be fighters coming.' gests to me a fried egg with a red yolk. " I've got everything under control On the nearest carrier I could see that back here, Mr. Dickinson." this symbol probably would measure The calmness with which he spoke sixty feet across, a five-foot band of pleased me. white; enclosing a fifty-foot disk of red. Okay, De Luca. We'll be going down in a few seconds." What a target! There were planes massed on the ward turret. The turret top appeared Every ship in that fleet bore a distinguishing mark, resembling that telltale symbol of the heathen that I had first seen on a fighter plane at Pearl Harbor. Each battleship, cruiser and destroyer advertised itself as Japanese with this marking painted on the for- as a square of white with a round blood-red center. But on the deck of deck of each carrier and I could clearly gee that the flight decks were undam- each carrier, bow or stern, the mark- aged, in perfect condition to launch. Editor" Note—ln next 'week'• installment. the last or series Of four. Lieutenant Dickinson give drnmntic play-by-plny close-up of the Bnttle or Midway. in which our avenging force. arnashed e Jap armada and saved Hawaii from invasion. (Continued from Pago 21) alone in a seven-foot bed. But get the best bed you can afford, because off and on through life you'll spend a lot of time there. Get sheets big enough to tuck in and still give you leeway—thirty inches found happiness in marriage again after purchasing a snore ball. Wives usually buy them, the shop says. There are other helpful devices in the shop, including a head warmer for thinly thatched pates and the nonlonger than your mattress and thirty- absorbent Heartbreak Pillow for those three inches wider. Pull them taut. given to crying themselves to sleep. Have blankets that are big enough and The pillow can nonabsorb ice packs warm enough although light. You have or greasy lotions just as well as it non- down-padded, featherweight contrivance to shut out all light from the eyes while permitting the lids and lashes to flick about at will. Eight thousand persons have bought a toy sheep to count while the sheep plays a music box. And so on far into the night. To achieve a pleasant awakening and greet the snail on the thorn as one to lift the blankets sixteen times a min- tax your mind with waking you up, but get a gentle, soft-spoken alarm clock, Dine advises. A good many cases of sleeplessness are transient and may be relieved by one or more simple remedies or precautions. If these fail, however, your best course is to consult a physician. Don't drug yourself. Ho! Hum! And sweet dreams. absorbs heartbreak. The Singing Pillow has a radio earhave several light blankets, so that phone in it, and the long-distance you can peel them off or pull them on smoking tube makes it possible to take at will. Get a pillow that knows you're a puff and drop off to sleep without the boss. If a pillow wants to argue waking up in flames. Gertrude Lawwith you, throw it out. rence, Ilka Chase, Dale Carnegie, Rudy To get relaxing environment, blot Vallee and Myrna Loy and hundreds out noise and glare and keep the temof folks legs in the public eye can't perature even—all possible with devices sleep without the Sleep Shade, a now on the market. See that ute when you breathe. It's better to paunch. It has a heavy coil of springs down the middle which prevents a sag there. The Jack Sprat bed, made for the former governor of a Southern state, who liked a hard mattress, and his wife, who 44 person of the world to another, don't liked a soft one, gives both what they want. The Probably you haven't married into a Jack Sprat lady's side of the mattress has a 95 per cent resiliency situation and maybe you prefer a career and never and his ex-excellency's only a 20 per cent resiliency. will. Perhaps you don't subscribe to the theory that Both bounce right off to sleep. he tosses the fastest who tosses (Contigued on 44) For scalps 'hat are bald and pates that are-vain and suscepfible to colds there is the head warmer designed to ward off ker-choos in the night. KAYWOODIE ere's a source of pleasure you ought to try. It's reserved exclusively for men—smoking a good pipe. Packing each charge of tobacco yourself to your own personal specification is a pleasant habit. The experienced pipe smoker takes plenty Of time to load his pipe. This is especially true of the Kuywoodie smoker—the man who knows the flavor of Kaywoodie's 200-10-400 year old -Mediterranean briar. He relishes the preparation Of his pipe, prolonging that pleasant tingle of anticipation, till finally he sets the match to his handiwork. Then, in a spell of perfect contentment he takes the first of those long, delicious, relaxing puffs. Try it yourself today with a Kaywoodie. (It's best to start with a fine pipe. Fill it only half-full at first). The old imported Kaywoodie Briar produces the sweetest, gentlest smoke. Thø pipo pictured is a "Pot" shopo, Fini'h $3.50. Its largo surface cools smoke. Very light In weigh'. KAYWOODIE COMPANY NEW YORK and LONDON New York . 630 Fifth Avenue THE SATURDAY EVENING POST Oct.b.r 24, 1942 HOW TO GET A GOOD NIGHT'S SLEEP your bedroom is in a quiet part of the house. Insulate it against noise, if necessary, with carpeted floors, soundabsorbing window curtains, perhaps an extra inner window. You can keep out glare with dark shades or Venetian blinds. A humidifier will give you the proper humidity—45 per cent. Ideal sleeping temperature is fiftyfive degrees. Air should circulate and be replaced eight times an hour. Cold air, no healthier than warm, deepens sleep. It's easier to overcome many kinds of emotional upsets out of bed than in bed, so try to make your emotional peace with yourself, the family and the world before you say your prayers and get into bed. If arguments, late meals, physical exercise or exciting books stimulate you, avoid them for at least an hour before bedtime. Conversely, do whatever relaxes you best, whether it be to take a short stroll, read a tranquillizing story, have a shower, a massage or a bedtime drink. One man's snooze is another man's nightmare. Don't be afraid of insomma. won't kill you not to sleep," doctors say. Nor will you "go crazy." Silencing the Snore Most of the sleepprovoking devices and gadgets in the Sleep Shop were born of the labor and subsequent complaints of insomniacs. A pretty touching one is the " snore ball," invented by a steel magnate while on a fishing trip with one of the best snorers east of the Mississippi. The steel man, after four sleepless nights of listening to the organlike snores of the champ, looped a rope about the culprit's middle on the fifth night and tied a cork float to the rope, so that if the snorer rolled on hig back, which produces snores, the cork would prod him and wake him up. The device, as improved by Dine, is now a rubber ball attached to the back of the pajama coat. Slight pressure on the ball makes it whistle and wake the snorer. Fifteen thousand couples have The Nippon-inu XVTHEN the Japanese recently W began using German shepherd dogs in war work, it meant that Nippon had already lost one minor battle in its war against the Occident. For years the Japs have been trying to develop a native breed of war dog—the Nippon-Inu— which they claimed was " far superior to the German shepherd, the Doberman pinscher or the Airedale terrier." This whole curious affair was summarized in a 1940 Japanese newspaper account, of which the all white, in which cage, as a following ig a free translation. special concession, he was per"To keep the Nippon-Inu mitted a nose of honorable pink. strain free from taint is a patri- And if he should be brown or otic obligation," the paper de- black, his coloring must be symclaimed. " Japanese intellectuals, metrical. He couldn't be brown recognizing the gravity of this on one side and black on the duty, formed, in 1928, The So- other. A few spots were allowed, ciety for the Preservation of Jap- but only if they were well disanese dogs. tributed and properly spaced. " The Nippon-Inu's character- The paper did allow that there istics are those of the Japanese had been a few difficulties. "It is soldier: courage, loyalty, intelli- regretfully admitted," it said, gence and selfcomposure. His " that certain unpatriotic dog character is fierce and sharp, but breeders imported hunting dogs at the same time goodnaturedly from England and Ireland—even simple. He has a deceptive art- from the United States. This inlessness, which is sometimes misfiltration of barbarous culture taken for stupidity. This shows a was responsible for an unseemly grave lack of perspicacity on the mixture of pointer-setter with the part of the observer." Amen. savage tenderness of the NipponLike master, like dog—the old Inu. But this vicious practice two-faced technique. wag at last put down, and the But breeding such super-beasts Nippon-Inu brought back to its was none too easy a task, it de- original condition." veloped, even for a master race But something, obviously, has like the Japanese. gone wrong. Let's hope it won't To begin with, the require- be long before Japan's two-legged ments were rather rigid. The war dogs, like its four-legged ones, dog's tail must be long. It must are fully exposed to the disrupcurl. He must have a black tive influence of a Western breed. nose—unless he happened to be —MICHAEL ALLEN. Copyright of Saturday Evening Post is the property of Benjamin Franklin Literary & Medical Society and its content may not be copied or emailed to multiple sites or posted to a listserv without the copyright holder's express written permission. However. users may print. download. or email articles for individual use.
SIX RULES FOR A GOOD NIGHT'S SLEEP Section: Caring for Mom and Dad My mom is very worried because she can't sleep. Every time we talk on the phone, she mentions it. The trouble seems to have started not too long after my father died. Other than that, she's retired and has no worries that I can think of. You might think that an older person's less-hectic schedule would lend itself to better sleep. No way. Problems with "sleep hygiene," as we doctors call it, are a relatively common complaint among older adults. While there's certainly a place for medicines in the management of sleep disorders, they must be used judiciously. When Your Body Won't Let You Sleep The first thing to do is to be sure that your mom has a clean bill of health. This is the time for her to discuss with her doctor how worried she is by her lack of sleep. Sometimes just talking it out can help. Medical problems (and the medicines used to treat them) are an important cause of sleep disturbance in older people. Depression, for instance, is at the root of both insomnia and hypersomnia (excessive sleepiness) for many people. This can easily be the result of the loss of a loved one, such as your father's death. Other medical problems, such as an overactive thyroid gland, can directly affect the brain and disrupt normal sleep patterns. Other medical conditions can produce symptoms that interrupt a restful night's sleep. The most common example is the need to get up to urinate. While this is often thought of as a problem for men with prostate disease, bladder problems can cause similar nighttime concerns for women. Pain is another notable cause of insomnia. Here, the goal is to first properly diagnose the cause of the pain, but if it persists to the extent that insomnia is still a problem after appropriate diagnosis and treatment, then the approach should be pain control. Medicines may also interrupt sleep by influencing the brain directly (some medicines can produce vivid dreams or even nightmares) or because they create physical symptoms (such as a diuretic that might increase urination). The Write Stuff One of the most important tools that sleep specialists use in the diagnosis and treatment of sleep disorders is a sleep diary. In this journal, patients record when they went to bed and their perceptions of how long it took them to fall asleep, as well as how restful they perceived the night. Awakenings are also recorded. Patterns of insomnia (such as early morning awakening) can help the doctor determine what the causes of the sleep problem are and can be used to monitor treatment. In more complex cases, he may refer the patient to a specialized sleep center where she will have her vital signs and brain waves monitored while asleep. Get in These Habits So what happens if your mom's physician finds no underlying medical problem? I'd suggest a behavioral approach before using medications: • Structure your sleep. Try to go to bed at the same time each evening and arise at the same time in the morning. • Establish a bedtime ritual. Maybe it's a small carbohydrate snack or a nice, warm bath followed by soothing music. Soon your body begins to associate these stimuli with the experience of sleep. • Avoid long naps during the day. Napping will only interfere with your sleep/wake cycle. Keep naps to no longer than 20 minutes. • Avoid caffeinated beverages late in the day. I usually tell patients not to drink coffee, soda, or tea after lunch. • Establish an exercise routine. Some of my patients tell me that exercise as a nighttime activity makes them tired and ready for bed, while others tell me it "wires" them if they do it too late in the day. Try getting some exercise several hours before you're planning to turn in. Nearly all of my patients comment that it has helped their sleep hygiene once they found the proper routine. • Ask your doctor to review your medicines, as well as when you take them, to see if they could be contributing to your sleep disturbance. Counting Sheep Versus Counting Pills Most older patients are already taking at least one medication. So, whenever possible, I prefer to recommend environmental or lifestyle changes for sleep problems. These changes don't always work, however, and in these cases, medicines can be useful. In some patients, medication that gives a single good night's sleep can break a cycle of insomnia that has persisted for weeks or even longer. The keys are to use these medicines as briefly as possible and to be aware of possible side effects. Depending on the dosage, these medicines may interact with other drugs or affect other medical conditions that the older person has. Many medications are available, but they should always be used with the utmost caution and by someone who understands your mother and her medical history. A general knowledge of geriatric pharmacology is also critical, since many of these medications react differently in the elderly. For example, older adults tend to eliminate certain drugs from the body more slowly than do younger people, so that even after a single dose, it may persist in the blood for days. The result for many is a hangover effect the next day, or even outright confusion. Other drugs have been developed that are shorter acting (such as Ativan) or less habit-forming (such as Ambien), but all drugs still have side effects. Used appropriately, however, these medications are literally just what the doctor ordered to help a patient re-establish a more normal sleep pattern. Finally, my patients who are interested in complementary medicine would get upset with me if I didn't mention some of the natural compounds such as melatonin (a substance naturally produced by the brain) that have been touted as helpful with insomnia. Clinical testing has produced mixed results, but some of my patients swear by these compounds. If you choose to try one, you should first discuss it thoroughly with your doctor. Mark S. Lachs, MD, MPH, is a geriatrician, director of geriatrics for the New York Presbyterian Health System, and associate professor of medicine at the Weill Medical College of Cornell University, all in New York City. Dr. Lachs is a Beeson Physician Faculty Scholar in Aging Research with the American Federation for Aging Research. He has a private practice in New York City. Worried about your parents? You're not alone. Send your letters to Caring for Mom & Dad, Prevention, 33E.Minor St., Emmaus, PA 18098. Fax (610)967-7654 or e-mail prevention@rodale.com (type "Mom & Dad" on the subject line; include your e-mail address). PHOTO (COLOR):Get sound slumber at any age. PHOTO (COLOR):Keep pen and paper handy to track your nightly sleep patterns. PHOTO (COLOR) ~~~~~~~~ By Marks S. Lachs, MD, MPH Adapted by MD, MPH With Pamela Boyer Works Cited Lachs, Marks S. and Pamela Boyer. "Six Rules for a Good Night's Sleep." Prevention, vol. 53, no. 1, Jan. 2001, p. 147. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=a9h&AN= 3804322&site=ehost-live&scope=site.

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How to Get a Good Night’s Sleep
Sleep is very important for the human body. After a long day at work or school, it is
imperative for the body to take a rest. However, not many people enjoy their night’s sleep. Some
individuals do not find any sleep at all. In essence, sleeplessness could be cause by a number of
factors with the larger percentage being psychological. It is, therefore, important that people get
to understand what could really be causing them to lack sleep and how they can effectively get
back to their sleeping habits.
In their article “Six rules for a good night’s sleep” Lachs & Pamela, a doctor and a
clinical professor respectively, give a six-rule approach in the attempt of helping people get good
sleep. The first rule that they give is that individuals need to structure sleep patterns. This
advocates for the constant maintaining of sleeping and waking up times. Rule two requires
individuals struggling with sleep to have a bedtime...

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Anonymous
Awesome! Exactly what I wanted.

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