• Use ice or heat as directed by your doctor.

• Do some very light stretching before you go to sleep.

• Receive regular chiropractic adjustments to ensure your spine stays in a healthy and neutral position. (Consult your doctor to make sure this is appropriate for your condition.)

• Sleep on your side. This position helps keep your spine in a neutral alignment and can lesson types of back pains.

• Try a different pillow that supports your sleep style (back, side or stomach).

• Take a warm bath with magnesium bath salts.

• Try acupressure or acupuncture treatments to reduce pain or inflammation.

• Watch your posture throughout the day. If you sit or stand a lot, make sure you are maintaining good posture and spinal alignment.

• Do some weight training to strengthen and support your body. If you have various injuries, the imbalance in your muscle groups could be causing or at least contributing to your pain or discomfort.

• Wear comfortable and supportive shoes. (Where applicable, use orthopedic inserts.)

• Drink plenty of water throughout the day. It is generally recommended you drink at least 8 cups of water each day.

• Reduce or avoid sugar in your diet. Sugar directly contributes to pain and inflammation in the body.

If you are suffering from gastrointestinal issues like acid reflux, heart burn, irritable bowel syndrome or ulcers.

Tips to a better night’s sleep:

• Avoid eating two hours before bedtime.

• Avoid trigger foods/ drinks: spicy, fatty or fried foods, tomato-based foods, garlic, onions, alcohol and caffeine.

• Avoid eating large dinners.

• Try taking digestive enzymes and Betaine HCL with your meals to improve digestion. (Many people think they have too high stomach acid when, in many cases, it is actually low stomach acid that causes digestion problems.)

• Drink only four ounces of water (or less) with your meals. If you drink too much water, it dilutes your stomach acid and can increase digestion issues.

• Try slowly introducing probiotics into your diet. They have been known to help people with GI problems.

• Take at least 400mg of magnesium daily. Studies have shown that it helps support the

• Try ginger or licorice root teas to calm your stomach.

• Sleep on your left side. Studies have shown that sleeping on your left side can help reduce nighttime heart burn. I have been diagnosed as diabetic or pre-diabetic.

• Eat healthy throughout the day to stabilize your blood sugar levels. The more balanced your sugar levels are during the day, the better you will sleep at night.

• Limit the amount of fluids you drink two hours before bedtime (fewer trips to the bathroom). Also, try elevating your legs for several hours during the evening, which may reduce the amount of fluid retained in the lower body.

• Avoid caffeine after 2pm.

• Avoid nicotine and alcohol after 6pm.

• Get at least 30 minutes of exercise each day.

• Develop a sleep routine and use it every night to help improve your sleep quality.

• Make your room as dark as possible and cool (60 to 70ºF).

• Reduce your daily stress by enjoying reading, yoga, meditating or similar relaxing activities before your bedtime.  

• Keep a positive, calm and relaxed mindset as you get ready for bed and go to sleep.

• Avoid negative feelings that simply cause difficulties falling asleep.

• Use a consistent noise device like a fan, white noise generator or humidifier.  

• Make sure your mattress and pillows properly support your style of sleep (back, side or stomach). I suffer from seasonal or chronic allergies that cause sleeping difficulties.

Tips to help relieve allergies to get a better night’s rest:

• To help lessen congestion at night, take a steamy shower, drink a cup of chamomile tea, use a nasal saline spray or neti pot to help loosen congestion so you can breathe better.

• Raise the head of your bed by using a mattress wedge or bed riser. This can lessen the amount of nasal congestion at night.

• Avoid taking Pseudoephedrine allergy

Please refer to the book for more details on this activity.