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Foil the Common Sleep Robbers
If you experience trouble falling asleep, or staying asleep, consider the following:
An irregular or inconsistent schedule of being awake/asleep sets the
biological stage for poor sleep. Set a regular schedule, particularly
for the time at which you get up everyday.
Avoid caffeine (commonly found in soda, soft drinks, coffee, and
tea), which is a stimulant, for six hours before bedtime, longer if you
know these substances give you trouble sleeping. Also avoid hidden
sources of caffeine, such as chocolate and some over-the-counter pain
and cold remedies.
Avoid nicotine(from cigarettes or a skin patch), also a stimulant, for at least six hours prior to bedtime.
Avoid alcohol after dinnertime. While a drink may help you fall
asleep, it will probably cause you to awaken in the middle of the night.
If you are on any prescription or over-the-counter medications, ask
your doctor if any of them could be keeping you awake or causing you not
to get a refreshing sleep.
Seventy-eight percent (78%) of Americans drink
at least one cup or can of a caffeinated beverage daily (soda, soft
drinks, coffee, or tea). ~ National Sleep Foundation, 2005 Sleep in
When the diagnosis of primary dysmenorrhea is made, then an office visit reassuring the patient that this is a normal phenomenon, and nothing to worry about, will markedly decrease the pain and anxiety associated with PMS. Then I advise supplementing this with a mild tranquilizer, such as Librium or Centrax