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Tuesday, May 5, 2015

Transformation Tuesday Week 8- A Good Nights Sleep

Sleep is important. Sleep is when the body repairs in\tself. Lack of sleep can create significant health issues, but many of us struggle to sleep.

I've been participating in a 14 part health challenge sponsored by Dr. Jay Davidson of Max Health Chiropractic here in Wisconsin.

This week one of the topics covered was tips to improve sleep. Here are just a few of the tips presented:

Early Bed Time
Get in bed and be ready to sleep before 11 pm. Every hour of sleep before midnight is worth two hours of sleep after.

Have a consistent routine to get ready for bed each night. The routine signals your mind and body it is time to wind down. This calms both body and mind.  Follow the same routine including bed time and wake up time on the weekends for best results.

A nightcap before bed may be traditional, but it interferes with sleep. Alcohol makes you sleepy, but it interrupts sleep and makes it harder to fall back asleep once awake.

Sugar and caffeine are stimulants. Avoid foods after lunch that contain them such as coffee, soda and chocolate.
TV and computer work can also be stimulants and should be avoided close to bed time.

A cooler bedroom is helpful to sleep because it mimics the natural drop in body temperature that occurs when you sleep.  A hot bath 90 to 120 minutes for bed time also helps. Your body heats up in the bath and then when you get out, the drop in body temperature helps induce sleep.  Keep your bedroom temperature below 75 F and above 54 F.

White Noise
Traffic noise, city noises or other background noise can make sleep difficult. White noise can block out background noise. A fan is a great way to create white noise.

Dark Room
You have to get all the light out of your bedroom. Get rid of any electronics with lights. There should be no night light. Shut the door so no light can get in. Get light blocking shades for the windows.

These are just some of the suggestions Dr. Davidson had for sleep. In this week's challenge he also discusses the right kind of mattress and sleep position.  For his suggestions and his other tips for getting good sleep, sign up for the health challenge at the Max Health Chiropractic site.

Here to your health and a great nights sleep.

Author at Aquathlon National Championship 2014

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 163 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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