Obtaining a good night's rest can be achieved. The following are suggestions to help towards goal of night-time rest:

Avoid stimulants like caffeinated drinks before bed. Avoid eating a heavy meal at night. A light snack might help if hunger causes you to wake up at night. Create a pleasant, warm (body temperature drops when sleepy), noise-free bedroom with a comfortable mattress and pillow. Avoid exercise before bed, however, regular exercise during day aids sleep. Avoid activities that increase anxiety, such as considering financial matters or discussing serious problems before bed. If possible, a quick daytime nap lasting 20 to 30 minutes can impart positive physiological benefits. Prolonged naps impair sleep at night and may cause insomnia. If experiencing insomnia, try getting up and engaging in another activity for a brief time and then attempt sleep again. A warm glass of milk contains tryptophan, a natural substance thought to aid sleep. Keep bedroom dark, since area of brain which controls sleep cycle is close to optic nerves and thus sensitive to light (feeling awake) and dark (feeling sleepy). Quit smoking, which increases blood pressure, heart rate and brain wave activity.

How can you know if you are a healthy sleeper?

Sleep comes easily at night. You rarely wake up during night and can fall back asleep with ease. You wake at same time each morning without an alarm. You feel alert during day and do not feel need to nap.

Getting a good night's rest refreshes body, mind and attitude. It is as vital to our health as good food and exercise. The phrase "beauty rest" is more than a quaint idea, it is a fundamental task in quest for external and internal beauty.

References:

Bricklin, Mark, (1990). The Natural Healing and Nutritional Annual, Ed., Rodale Press, Pennsylvania. Robinson, Victor M.D., (1941). The Modern Home Physician, Ed., Musson Books, Toronto. Tleac, Deborah, (2000). Everyday Health Tips, Ed., Rodale Press, Pennsylvania. Awake! Watchtower Bible and Tract Society of New York, Canada, March 22 2003. Awake! Watchtower Bible and Tract Society of New York, Canada, February 8 2004.

Disodium Phosphate (or Sodium Phosphate). Used in processed cheeses and some quick cooking cereals.

Potassium. Two products used in cooking low sodium meals for low sodium diets are Featherweight Baking Powder and Herb-ox Low-Sodium bullion (broth) as well as a few other substitute broths. (In forthcoming book: The No Salt, Lowest Sodium Soup, Salad and Sandwich book, these broths are not used. Featherweight uses Potassium Bicarbonate, while Herb-Ox uses Potassium Chloride. Neither of these can be called "potassium salt," although some tend to refer to them as such. Potassium does not increase sodium levels but an increase in potassium in your diet should be discussed with your doctor first.

However, potassium works with sodium in our bodies to regulate body's waste balance, and normalize heart rhythms. Potassium aids in clear thinking by sending oxygen to brain; preserves proper alkalinity of body fluids; stimulates kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; promotes healthy skin. All of these are why, when your doctor adds diuretics to your medications he probably also added a potassium tablet.

Potassium must be balanced though. Too much or too little can cause harm to your system and to you. Symptoms of too little potassium often recognized include, poor reflexes, nervous disorders, respiratory failure, cardiac arrest, muscle damage. If you have any signs of these, then you may want to call your doctor.