When you can’t sleep due to temporary stress or jet lag, taking sleeping pills for a short time – no more than two weeks – may help you get some rest. But many people, particularly older people, wind up taking sleeping pills for more than just a short time. That may cause significant problems, including progressively poorer sleep and, for users of prescription sleep aids, and escalating risk of physical dependency.

Fortunately, researchers have developed a variety of effective techniques for overcoming insomnia without the hazards and expense of drugs.

A poor prescription for sleep

The most commonly prescribed medications for insomnia are the benzodiazepines. Some of those drugs, such as lorazepam (Ativan), temazepam (Restoril), and triazolam (Halcion), remain active in the body for a relatively short time. Long-acting benzodiazepines include diazepam (Valium), flurazepam (Dalmane), and quazepam (Doral).

While safer and more effective than barbiturates that were once widely prescribed for insomnia, the benzodiazepines still have significant drawbacks. The short-acting benzodiazepines may not keep you asleep throughout the night. And all benzodiazepines may leave you feeling less rested and refreshed that you’d feel after a good night’s sleep without drugs.

Benzodiazepines interfere with deep sleep, and some evidence suggests that deep sleep may help restore mental and physical vigor. More important, benzodiazepines, especially the long-acting ones, can cause an array of lingering side effects, including daytime drowsiness, dizziness, confusion, and reduced coordination.

Such hangover effects are particularly strong and worrisome in older people, who retain drugs in their system longer than younger people do, and who may already be susceptible to confusion and falls. One study of some 30,000 people over age 65 found that those who used long-acting benzodiazepines were 70 percent more likely to fall and fracture a hip than those who didn’t take sleeping pills.

Even more serious problems start to develop in most people who take a benzodiazepine for more than a few weeks. First, they build up tolerance to the drug, so they may need progressively larger doses, which cause progressively shallower sleep. If they abruptly stop taking the medication, particularly if it’s a short acting one, they may experience severe “rebound” insomnia or withdrawal symptoms – such as anxiety, aching muscles, or distorted perceptions – that indicate the development of physical dependency. Although overdose of benzodiazepines is hardly ever fatal, the risk jumps sharply when they’re taken with other sedatives or alcohol.

A better prescription?

The U.S. Food and Drug Administration (FDA) recently approved a new type of short-acting sleep medication zolpidem (Ambien). According to the manufacturer. Ambien causes little or no daytime drowsiness, memory loss, rebound insomnia, or tolerance, and has at most only limited potential for physical dependency.

It’s true the Ambien permits deeper sleep than the benzodiazepines. But there’s not yet enough evidence to confirm the manufacturer’s claims about minimal side effects form the medication. More important, no reliable study has tested whether long-term use of Ambien leads to more serious side effects or to either tolerance or physical dependency. And Ambien costs more than similar benzodiazepines – about $30 for a typical two-week supply, compared with $16 for Restoril and $10 for the generic version. While Ambien may turn out to have significant advantages over the benzodiazepines, it will take a few more years of research and clinical experience to know for sure.

No prescription for sleep

Only two nonprescription ingredients, both antihistamines, are used for treating insomnia: diphenhydramine (Compoz, Nytol, Sominex) and doxylamine (Unisom). Antihistamines do not lead to the development of physical dependency. But they are much less likely to induce sleep than the benzodiazepines, and they have many of the same disadvantages: They cause shallow sleep, and people develop tolerance to the medication. Further, they tend to cause even more side effects than the benzodiazepines, including not only drowsiness, dizziness, and confusion but also difficulty urinating, blurred vision, and increased heart rate.

The nonprescription drug that people take the most often to help them sleep is alcohol. But alcohol induced sleep may be fitful, since alcohol suppresses deep sleep; such sleep also tends to be brief, since the body burns alcohol rapidly.

Treat the cause

Consumers Union’s medical consultants believe that sleep medications should be used only to treat brief episodes of insomnia that are caused by severe emotional distress or long-distance travel. For all other sleep problems, doctors and patients should try to identify and treat the underlying cause rather than merely quelling the symptoms with drugs.

For example, new treatments can help readjust the body’s sleep-wake cycle when it runs ahead of or behind the hours actually allotted for sleeping – common cause of insomnia in older people, night shift workers, and air travelers who cross several time zones. And medical treatment may improve a variety of sleep-disrupting symptoms, such as heartburn, difficulty breathing due to asthma or congestive heart failure, pain form arthritis, or frequent urination due to an enlarged prostate gland.

Insomnia can also be caused by sever common medications, including beta-blockers – particularly propranolol (Inderal) – caffeine, asthma medications such as theophylline (Slo-Hid, Theo-Dur) and the nasal decongestants pseudoephedrine (Sudafed) and phenylpropanolamine (Propagest), (Nonprescription diet aids, such as Acutrim and Dexatrim, also contain phenylpropanolamine.) People with insomina should ask their doctor whether any medications they’re taking may disturb sleep and, if so, whether they can take a smaller dose, stop taking the drug at bedtime, or switch to a different drug.

But one of the most common cause of chronic insomnia is simply poor sleep habits – including the habit of worrying, whenever you climb into bed, that you’re not going to get enough sleep, improving one’s sleep habits can usually help relieve insomnia regardless of the cause.

Indeed, a study conducted by researchers at Harvard Medical School found that a combination of the sleep-enhancing measure described below enabled people with persistent insomnia to fall asleep in about 20 minutes – a 75 percent improvement – and to sleep nearly and hour longer than before, six months later, those gains were still apparent. Other studies suggest that improved sleep habits can help roughly half of people who are hooked on sleeping pills to break that tenacious addiction.

Get in the habit

Here’s how to help yourself sleep better without taking drugs:

· Use the bedroom only for sleeping and sex, not for working, eating, or watching television.

· If you don’t drift off within about 30 minutes, get up and do something else until you feel sleepy. The same advice applies if you wake up in the middle of the night and can’t fall asleep again. Some people may want to try following aggressive, apparently effective extension of that principle: Estimate how much sleep you get each night by subtracting the amount of time you lie awake from the total amount you spend in bed. Then restrict you hours in bed to the amount that you actually sleep. In other words, if you’re getting about six hours of sleep a night and have to get up at seven, don’t go tho bed until one. (If you’re not sure how many hours you sleep, start by spending only five or six hours a night in bed.) Once you’re sleeping roughly 85 percent of those hours, extend your time in bed by about 15 minutes per night.

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Laryngitis

1. Rest your voice, don't even answer the phone. Carry a pencil and paper to replace conversation.
2. Give up smoking.
3. Eat mild, easily swallowed foods; drink plenty of nonalcoholic liquids.
4. Stay in a humid atmosphere. Use a humidifier or inhale system- sit in the bathroom with the door closed and the hot shower on, or fill a bowl with boiling water, lean over it with a towel over your head, and breathe the vapors.
5. If laryngitis last longer than 48 hours or is accompanied by a high fever, call your doctor.
   

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Assortment of Key Tricks

1. Carry two sets of car and house keys just in case one set gets locked inside. Keep a third set at home in something that can't be locked.
2. Color code the faces of your keys so that you'll instantly know what lock each one opens.
3. If a duplicate key is difficult to insert or remove, try filing down its rough spots with an emery board.
4. To straighten a bent key, put it on an overturned iron skillet and hammer it lightly.
5. If a key breaks in a lock, you may be able to extract it with a pair of needle-nose pliers or a fine, stiff wire. An alternative method is to insert a coping-saw blade into the lock as shown.
6. When a house key is hard to turn, squeeze a little powdered graphite into the lock and spread it around by jiggling the key back and forth. If you don't have any powdered graphite, scrap the point of a soft-lead pencil over the teeth of the key and insert it into the lock. Don't ever use oil- it will gum up the lock.
7. If you've lost the key to a locked drawer, first see if the drawer above is unlocked; if it is, remove it to get into the locked drawer below. If this approach is impossible, minimize damage by taking off the back of the desk or chest.
8. Copy the manufacturer's code number imprinted on the new car key or its attached tag and keep it in a safe, handy place so that a lock smith can easily make a duplicate key in an emergency. If you lose the code, your car dealer may have a record; find out before asking a locksmith to make a car call.
   

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Homeopathic Toothache Home Remedy Shortcuts

Salt

Almost nothing is more distracting than a toothache. At the first sign of pain, nip a toothache in the bud by applying a pinch of salt to the affected area. Salt will help soothe the ache and quell the pain.

You may continue salting the affected area to relieve pain, but keep in mind. The pain you are experiencing is often due to infection and immediate professional attention may be required.

Cloves

If your toothache isn't overwhelming or gums extremely sensitive, chewing common cooking cloves may help reduce your pain and provide antiseptic benefits. Fresh cloves are best. The cloves can be chewed on either side of the mouth and still provide optimal relief.

Spices

Use clove oil or all spice oil while waiting for your dentist app. Apply just a touch of clove oil or all spice oil to the affected area to provide temperary relief. Be advised: Only use a small amount as either oil swollen in large amount may cause vomiting.

Tea Bags

If you're in pain with a toothach and need to wait to the following day to see the dentist, try applying a moist tea bag to the affected area and gums. For most, the tea will relieve pain and reduce swelling.

Ice

When all else fails or you lack any of the above ingredients, try ice on your hand. You heard me, your hand. Apply a ice compress on the meaty part of your hand, between your thumb and forefinger, known as the "hoku point". Pressure on this part of the hand is known to relieve the pain of a headache, but therapist are now recognizing is role in toothache pain relief as well. Place the ice compress on the point for 5 minutes as needed throughout the day.
Homeopathic Remedy

If you have a toothache with shooting pain rather than throbbing pain, try our homeopathic Coffea Cruda remedy. When find this to provide lasting relief. Coffea Cruda is a medicine made of unroasted coffee beans. It also provides relief for general headache pain.

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Athlete's Foot

Bathe away pesky athlete's foot with herbs

You don't have to be an athlete to get athlete's foot. And you may not have to see a doctor to get rid of it. Most over-the-counter anti fungal lotions will do the trick.

You know you have athlete's foot if you feet itch or burn, the skin between your toes is cracked and covered with tiny scales, or you have tiny blisters between your toes.

Though home remedies may not get rid of the fungi that cause the discomfort, they can soothe most of the symptoms.

Tea tree oil. The oil from the leaves of this Australian tree is widely used to disinfect skin and fight fungus. Rub the oil between your toes, and follow up with some baking soda to keep them dry. Continue to apply the oil three time a day for at least a week after the rash is gone. When you purchase tea tree oil at local health food store, open the vial and make sure you can smell a strong, eucalyptus-like medicinal scent. This is a good indication the oil contains enough of the active ingredient.

Garlic. Garlic is a powerful anti-fungal agent. To take advantage of this smelly herb, crush a few cloves and steep them in hot water. When the water cools, soak your feet for several minutes and carefully dry them. You can also chop up a few cloves and slip them in your shoes, or sprinkle your feet with garlic powder. It may not make you popular with your friends, but it will definitely deter enemy fungi.

Calendula. The blossoms of this common garden marigold may fight irritation and encourage your cracked skin to heal. Steep two teaspoons of the flower heads in boiling water. Wet a soft, cotton cloth with the mixture and gently apply it to the irritated area.

Chamomile. A member of the aster family, the chamomile flower can soothe irritated skin and speed its healing. Soak your feet in a bath of cooled chamomile tea to recap the benefits of this garden herb.

Peppermint oil. Just like mint gum freshens your mouth, a peppermint bath can cool and refresh your feet. The menthol in peppermint oil numbs pain and relieves itching. Rub your feet with the oil, but make sure you've diluted it with a carrier oil, like jojoba or sesame, to prevent irritation. Or try massaging them with peppermint lotion. If you notice any headaches, flushing, or a rash, you may have an allergy to menthol. Stop using peppermint and try tea oil instead.

Sage. To keep your feet dry, try a sage and agrimony. Sage is a natural antiperpirant. It may also have the power to soothe skin irritation and kill fungi. Agrimony is an ancient herb from the British Isles used for generations to heal minor skin irritations. Simmer both herbs in water and let the mixture cool before bathing your feet.

You can mix and match many of these herbs to make aromatic foot baths. Soak your feet in sage tea with a few drops of tea tree oil and peppermint oil. Or try a warm bath with a few drops of chamomile and peppermint essential oils to soothe itching.

It's best not to self-treat foot fungus if you have diabetes or another circulatory problem. A minor foot irritation could lead to infection or even amputation of your leg. Make sure you check your feet daily for signs of injury and speak with your doctor immediately if you spot any problem areas.

Stop infection from spreading to nails

Keep a sharp eye on your toenails if you have athlete's foot. The fungi that infect you skin can spread to your nails. What's more, toenail fungus is a lot harder to get rid of than athlete's foot and can result in pain if you ignore it.

10 fungus-fighting shortcuts

Foot fungi thrive wet and warm conditions. Make these pests uncomfortable by trying these tips:

• Wear flip-flops in wet public places, like swimming pools, locket rooms, and showers.
• Spray antiperspirant on your feet to keep them from sweating.
• Power your feet with cornstarch, baking soda, or fungal powder to keep them dry.
• Use a zinc oxide-based diaper rash ointment to seal any cracked skin between your toes.
• Slide into sandals or prop your bare feet up in a sunny window. The fungi that cause athlete's foot hate sunshine.
• Wear cotton socks with closed shoes to draw moisture away from your toes, and change your socks daily.
• Put socks on before your underwear. You don't want to spread the infection to other areas.
• Alternate between two pairs of shoes, and set your spare ones out in the sun on their day off.
• Take off wet socks immediately and dry feet carefully, especially between your toes.
• Buy shoes that breathe. Stay away from rubber or nylon shoes, and don't wear boots all day.

Nail disease, know as onychomycosis, begins when common, keratin loving fungi move in under your nail. Your body immediately starts to produce more keratin - the protein in nails and hair - to replace what it lost, and your nails grow thick and yellow. Left untreated, they can become too thick to cut and will slowly separte from your nail bed.

You can detect nail fungus early by checking your feet regularly for symptoms of infection. Common warning signs include a foul smell or yellowish-brown stain or white lines across the nail. You nail may also lose its shine and thicken.

Since nail fungus is hard to treat, your best bet is to prevent it in the first place.

• Wash your feet with soap and water, especially between the toes and around the nails, and dry them carefully.
• Change your socks often to keep your feet dry, so fungus can't breed.
• Wear socks made of natural fibers, like cotton or wool, which can absorb moisture. Avoid nylon, polyester, or tight fitting socks and hose that retain sweat.
• Buy shoes with good ventilation and plenty of toe room.
• Cut your nails short, straight across the top, and inspect them regularly.
• Avoid any minor cuts to your toes. They can be an open door for fungi.
• Give up nail polish and acrylic nails. Both will trap moisture under your nail and block oxygen passing through it.

If it's too late and you see signs of infection, don't hide them under a coat of nail polish. Instead, see your doctor. He can prescribe oral medication or a special nail lacquer to treat the fungus. Be patient - nails grow back very slowly. Most treatments take about three to six months to get rid of the problem.

There is only one known natural remedy for this peskly foot problem. Tea tree oil, available at health food stores, can be as effective as prescription medicine if you use it for six months. Apply the oil directly to your nail twice a day for best results.

If the condition get worse, or you notice greenish spots under your nail, see your doctor. He can test your nails to make sure you don't have a staph infection or another condition that is more serious.

Sure-fire ways to wipe out fungi

One of the easiest ways to give athlete's foot the slip is to practice good hygiene

• Wash your feet every day with an antibacterial soap and dry them carefully, especially between your toes.
• Bathe you feet twice a day in equal parts of vinegar and water. This foot wash increases the acidity of your feet, making them unfriendly to fungi
• Disinfect your shower and bath with a mixture of one part bleach to 10 parts water. Scrub down tiles and floors every two weeks to kill lurking organisms. Make sure you wear gloves to protect your hands from irritation.
• Clean the insides of your shoes with alcohol or fungal spray and set them outside facing the sun. Fungi don't like ultraviolet light and will soon die.
• If you just got rid of athlete's foot, wash your socks, towels, and sheets in very hot water before using them again.
  

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High Blood Pressure

Simply strategy mines salt from your diet

There's no arguing - exercise will make your healthier. The sad truth, however, is that alone it will probably only lower your blood pressure a couple of points. But don't throw away your sneakers. Combine the two therapies - restrict salt and stick to a good workout plan - and you'll take an even bigger bite out of high blood pressure.

Search out the sodium. About half the U.S. population is salt sensitive. If you fall in this category, your blood pressure reacts more drastically to the amount of salt you eat - the less salt, the lower your blood pressure. Because it's hard to test for salt sensitivity, the National Heart, Lung, and Blood Insitute recommends everyone cut back on salt.

It's not always easy, however, to stay under the 2,400 milligram (mg) sodium daily limit these experts advise - that's equal to about one and one fourth teaspoons of salt a day. In fact, researchers believe most Americans take in about 4,000 mg of sodium every day. Simply hiding the saltshaker is not enough. Here's where most people get their daily quota of salt.

• Natural salt content of foods - 10%
• Salt added at the table or during cooking - 15%
• Salt added to foods during processing and manufacturing - 75%

For your hearts sake, stay away form particularly salty culprits like these.

• Processed meats - Most are pumped full of sodium to keep them moist and fresh
• Store bought baked goods - Nearly a third of the sodium you eat likely comes from baked goods and cerals
• Dairy products - Foods made from milk tend to be high in salt.
• Fast food - Most restaurants add salt and salt-rich sauces for flavor.

Lick salt cravings. Salt is an acquired taste. If you grew up in a country without much processed food, salty food would probably taste unpleasant to you. But you can retain your taste buds. Gradually cut back on salt until you're down to the 2,400 mg daily limit. When post-menopausal women did this in a clinical study, their blood pressure dropped an average of 16 points. Try it yourself and finally taste your food - not just the salt.

Quench your thirst without raising your pressure

It's not only what you eat, but also what you drink that can affect your blood pressure. Learn which beverages help lower blood pressure and which ones spell trouble.

Go for guava juice. This delicious tropical fruit packs more than twice the vitamin C found in an orange and is loaded with potassium. Research shows this winning combination is able to lower blood pressure several points. Vitamin C keeps your small blood vessels springy and healthy. And potassium helps your heart beat steadily.

Make room for milk. The more calcium from dairy you get, the lower your blood pressure. At least that's what researchers in Norway discovered when they studied more than 15,000 people. They found a small and largely unexplained link between drinking milk and lowering blood pressure.

Talk to your doctor before you increase your dairy. And remember the recommended amount of calcium for seniors is about 1,200 milligrams every day.

Choose low-fat dairy products to avoid damaging your artieries with saturated fat. If you don't already drink skim milk, try a glass with any meal. Just avoid high-sodium dairy drinks like chocolate shakes. An 10-oz shake contains 273 mg of sodium. That will hurt - not help - your heart.

Fill your glass with fiber. High-fiber drinks, such as Metamucil, not only keep you regular, they help regulate your blood pressure, too.

A group of people with high blood pressure added 12 grams of psyllium - a natural plant fiber found in many remedies for constipation - to their daily diet. Their blood pressure dropped a couple of points while the group who didn't get extra fiber saw no benefit.

Those taking a protein supplement along with a high-fiber drink fared even better. Their blood pressure dropped an average of 10 points. The moral to this story - add a high-fiber drink to your daily routine, and don't skimp on the protein.

Cut back on coffee. Now there's an upscale coffeehouse on every corner, it's harder to pass up a cappuccino or latte. However, if you want to keep your blood pressure down, you've got to limit your java.

The problem is how caffeine narrows your arteries. According to research, even one cup of coffee can raise your blood pressure for up to two hours. If you already drink several cups a day, cut back gradually to avoid withdrawal headache. And then switch to herbal tea or another decaffeinated drink.

Say no to soda. Besides all the empty calories, many sodas also contain as much as 100-mg of caffeine - about the same as a 5- ounce cup of percolated coffee.

But that's not the only problem. If you're munching salty snacks with your soda, as many people do, you're making even more trouble for your heart. Skip the soda and salt.

Look out for licorice. Some herbal teas contain licorice for flavoring, and if it's the real thing - not its taste-cousin anise - your arteries will quake with fear.

Real licorice, containing glycyrrhizic acid, causes your body to retain sodium and fluids, and lose potassium. This double whammy raises blood pressure and puts a strain on your heart.

Most teas and candles contain artificial flavoring, but check the ingredient list before you buy.

5 drug-free ways to hold down high blood pressure

Here's one way to lower your blood pressure: Lounge on the sofa with a beloved pet at your feet. Put Frank Sinatra on the stereo and think of all you have to be thankful for.

As you can see, helping you heart doesn't have to be all work and no play. Make some pleasant lifestyle changes and watch your blood pressure drop.

Make time for music. Listening to enjoyable music can not only relax your body but lower your blood pressure, too. Try to spend time each day soaking up the sounds of your favorite tunes. Occasionally, replace dinner and a movie with a concert. If the price of tickets is too daunting, check the paper for freebies. And don't forget to ask about senior discounts.

Find a furry friend. Just having a pet nearby can help keep your blood pressure down when you're stressed. And it's no wonder. Cats and dogs, especially, offer unconditional love that can buffer you and your blood pressure from the hazards of everyday life.

If you don't have a pet, try pet-sitting for a few weeks. You might discover they make great companions. Then visit your local animal shelter to adopt one of your own. Just be sure you have the resources to care for a pet before you bring one home.

Program your breathing. Take 15-minutes a day to relearn how to breathe and you could lower your blood pressure and average of 10 points.

A new device called RESPeRATE claims to be the first medical treatment approved by the Food and Drug Administration (FDA) to lower high blood pressure without drugs.

You wear a sensor belt and a headphone set connected to a small processing device. The gadget measures your breathing and emits a sound pattern that guides you to inhale and exhale at a slower, healthier rate.

Recent studies showed dramatic results. People using the device at home for 15 minutes every day for eight weeks, lowered their systrolic blood pressure (the top number) an average of 15 points, and their diastrolic pressure (the bottom number) an average of 10 points.

You'll need a prescription for the RESPeRATE if you live in the United States, but your insurance might pay for it if you already have high blood pressure. Ask your doctor about this revolutionary therapy that has no side effects.

Talk to someone special. Quality time with your spouse is good for your heart - perhaps because you're at ease with someone you know so well. It's even scientifically proven that interacting with your partner lowers your blood pressure.

Even after many years of marriage, make time to be together. Go out for a lesurely meal or take a stroll. Don't read the newspaper or watch television during dinner. Instead, use mealtime to discuss pleasant subjects.

If you are widowed or divorced, spend regular time with a close friend who enjoys conversation. Your life will be more enjoyable and your blood pressure could benefit as well.

Get off the warpath. Anger can send your blood pressure soaring. And if you're the type of person who is constantly wound up, even an angry memory will cause your blood pressure to climb higher and stay high longer.

Get counseling to find out why you're often angry. With help, you might be able to sort things out and say goodbye to your hostility. In the meantime, try these tips for anger management.

• Count to 10 before you speak.
• Put an upsetting incident in perspective. Don't ruin your health over something you won't remember next week.
• Look for the positive. Whether it's a person or an event, there's always some redeeming quality.
• Avoid negative people. If you surrond yourself with other hostile people, you'll find more things to be angry about. Seek out people with a positive outlook on life.

Heal your heart with healthier sleep

Take a moment to examine your sleep habits. If you're like some women who can't keep their eyes open during the day, you may be 66 percent more likely to die from heart disease. Your blood pressure - even your total health - could depend on when and how ell you snooze.

Be wary of nap attacks. The nap is not a normal part of aging. An occasional afternoon snooze doesn't always spell trouble, but if you're so sleepy during the day that it interferes with your normal routine, you're at risk of heart disease.

When you sleep, your blood pressure and heart rate drop. On the other hand, as soon as you wake up, they raise dramatically. That's why more people have heart attacks first thing in the morning. And for the same reason, a daytime nap is linked to double the risk of dying from a fatal heart attack. Don't stop taking naps, just talk to your doctor about why you need them.

Listen to your breathing. A study of over 70,000 women found that those who snored were more likely to have high blood pressure, high colesterol, or diabetes. They were also twice as likely to die from a heart attack or stroke.

If you snore, you may have a condition called sleep apnea. This means you stop breathing many times while you sleep. As a result, you wake up often and usually feel sleepy during the day. Ask your doctor about treatment options.

Drop a dress size. Experts believe extra body weight changes how you breathe during sleep. In fact, obesity is strongly associated with sleep apnea - and sleep apnea increases your risk of heart attack, high blood pressure, stroke, and even death.

Lose even a little of that extra weight and you may sleep better and live longer.

Don't sabotage your sleep. If you're not sleeping well at night, examine your lifestyle choices. You could be affecting your shut-eye and your heart health.

Drink caffeine late in the day, and chances are you'll sleep poorly that night. It also stimulates your heart and can cause palpitations and tachycardia. If rapid heartbeat is a problem for you, it's better to stay away from caffeine. Avoid alcohol in the evening, too, which can raise blood pressure and keep you awake.

Regular, moderate exercise throughout the week will not only help you sleep better, but strengthen your heart and lower your blood pressure. Just don't get too much activity right before bedtime. Your body will be too wound up to relax.

For more complete details High Blood Pressure Prevent and Cure Tips, please read Heart Healthy..

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