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If your nighttime routine consists of nothing more than changing from your work clothes into your pajamas and crawling into bed, it’s time to rethink it. Try adopting some new bedtime habits for better sleep, better sex, and a better morning.

1. Have foods rich in magnesium.

Craving a bedtime snack? Make it an avocado, nuts, a banana, or other foods rich in magnesium. Studies have found that the mineral helps adults with insomnia sleep longer and wake up easier. You could also get your magnesium dose through a relaxing epsom salt bath.

2. Put on night cream.

Bedtime is the best time to fight wrinkles with face creams that contain retinol, an anti-aging ingredient that’s inactivated in the sun.

3. Get naked.

Only 18 percent of women go commando while they sleep, but it could be good for your health…down there. Gynecologists recommend it, citing a lower risk of infection when you air things out. Skin-to-skin contact with your partner can also boost feel-good chemicals like oxytocin.

4. Take aspirin.

Many already take a daily aspirin to lower their risk of heart disease. But some research points to aspirin being most effective when taken at night, possibly because it counteracts cholesterol production that happens as we sleep.

5. Have a protein-rich snack.

If you work out (no matter what time of day), some greek yogurt before bed will help get your body to work repairing your muscles while you sleep.

6. Work out, maybe.

Boost your performance by working out in the early evening—studies show that core body temperature peaks at night, loosening up muscles. Research also shows that flexibility, alertness, and lung function all peak in the evening, too, making it the perfect time to go for a run and set a PR. However, if you’re looking to burn calories, the best time of day to work out may be in the early morning before breakfast, according to another study. (In truth, the best time to work out is when you have the time to do it.)

7. Study.

Trying to memorize a presentation? Go over it before bed—that’s the best time for your brain to cement new knowledge and help you retain information.

8. Listen to music.

Research has found that listening to soft, slow music before bed can help you sleep better and longer at night and make you feel more alert the next day.

9. Switch to paperback.

If you read before bed, switch from your e-reader to a paperback and you’ll thank yourself in the morning. Thanks to the light emitted from e-readers, when you use one right before bed you’re more prone to taking longer to fall asleep and taking hours longer to feel fully awake and alert in the morning compared to print book readers.

SOURCE: http://www.care2.com/greenliving/9-things-to-start-doing-at-night.html

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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