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    How Many Hours of Sleep Do YOU Get Each Night?

    Last updated 7 years ago

    A new study conducted by the National Sleep Foundation found only 42% of Americans say they get a good night’s sleep every night or almost every night. Getting a good night’s sleep is important to your health.

    National Sleep Foundation Advice for Good Sleep

    • Set and stick to a sleep schedule. Go to bed and wake up at the same times each day.
    • Expose yourself to bright light in the morning, and avoid it at night. Exposure to bright morning light energizes us and prepares us for a productive day. Many find it helpful in overcoming the winter “doldrums” that come with getting up in the dark. Alternatively, avoid exposure to bright light late at night. Dim your lights when it’s close to bedtime, and put night lights in your halls and bathroom for nighttime awakenings.
    • Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime, if you are having problems sleeping.
    • Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
    • Create a cool, comfortable sleeping environment that is free of distractions.
    • Treat your bed as your sanctuary from the stresses of the day. Use your bed for sleep only so you positively associate it with sleeping. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
    • Keep a “worry book” next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning.
    • Avoid caffeinated beverages, chocolate and tobacco at night.
    • Avoid large meals and beverages right before bedtime.
    • No nightcaps. Drinking alcohol before bed can rob you of the deep sleep and dreaming you need, and it can cause you to wake up too early.
    • Avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.
    • No late-afternoon or evening naps, unless you work nights. If you must nap, keep it under 45 minutes and before 3:00 pm.

    We want to hear from you! How many hours of sleep do you get each night?

    Can a Bariatric Surgery Center Help Your Diabetes?

    Last updated 7 years ago

    With regard to your health, there are some things you cannot neglect. Some suffer from being overweight, but there is a point when overweight becomes what is medically termed “obese”. Obesity is dangerous, and along with being hazardous to your heart, can also bring with it type II diabetes.

    A healthy diet and exercise are the best answers to staying fit and healthy, but obesity oftentimes makes it so that you are unable to perform strenuous activity. If this is a problem you are faced with, bariatric surgery could be the solution.

    Some things to know about bariatric surgery:

    • It is only performed on people who are medically diagnosed as “morbidly obese” with a Body Mass Index of 40 or greater.
    • Bariatric surgery changes the anatomy of your digestive system, and depending on which surgery you elect, will either decrease the size of your stomach or decrease the amount of nutrients you can absorb.
    • This procedure can only be performed after the patient has shown significant attempts to lose weight through strict diet and exercise programs.

    In the diabetic population of the United States, type II diabetes dominates 90 percent of sufferers. Scientists say that type II has been linked to the amount of belly fat a person has. Because of this, a good percentage of morbidly obese Americans suffer from type II diabetes.

    Seventy-five percent of these sufferers who undergo bariatric surgery find that after the surgery, their symptoms are gone, and the need for insulin injections diminishes as well. The hormonal and metabolic changes caused by the surgery have been found to positively affect the body’s ability to produce insulin.

    Though bariatric surgery is not a sure “cure” for type II diabetes, it can drastically improve your quality of life. Make the choice to fight obesity, and schedule a consultation with the team at Memorial Hospital. With talented doctors and years of combined experience, Memorial Hospital gives you the chance to return to doing the things you love most.


    The materials available at this website are for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular medical issue or problem. Use and access to this website or any of the links contained within the site do not create a doctor-client relationship. The opinions expressed at or through this site are the opinions of the individual author and may not reflect the opinions of the medical office or any individual doctor or physician.

    Workout Wednesday: How to Work Your Entire Body on a BOSU Ball

    Last updated 7 years ago

    It’s Workout Wednesday! Heather Carty, with our HEART Fitness Center, shows us an exercise on the BOSU that works the entire body.

    See you at the gym!

    For more info, visit us at Memorial Hospital.

    Healthy Tips for Eating Out

    Last updated 7 years ago

    You can eat out and eat healthy, too.  Most restaurants offer delicious dishes that are lower in calories and healthier than normal restaurant meals.  Here are some tips to help you eat out and make better choices.

    • Order water, flavored water, or unsweetened tea to avoid added sugars.
    • Start off with a salad.
    • Limit your intake of the bread that is offered while you wait for your meal. If you can’t resist, just ask your server not to bring any to the table.
    • Order steamed, grilled, or broiled dishes instead of fried or sautéed meals.
    • Avoid ordering dishes with sauces or order the sauce on the side.
    • Order your baked potato with condiments on the side.
    • Choose a “small” or “medium” sized portion.
    • Ask for a to-go box with your meal. Don’t just sit there and continue to eat your food after you are full so you don’t “waste” any food. Ask for a box ahead of time and put half of your food in the box and take it home. If you do this you have two meals for the price of one and instant lunch for tomorrow.
    • Share a dessert.  Desserts are twice as sweet and half the calories when you have someone to share them with.

    For more health info, visit us online at Memorial Hospital.


    Erica Watson-Lawson is a registered dietitian with Memorial Hospital.

    Memorial Hospital named 2011 Company that Cares!

    Last updated 7 years ago

    Jacksonville Magazine named Memorial Hospital one of its 2011 Companies that Cares. It is a great honor for our hospital and it proves our efforts in the community are paying off. Jacksonville Magazine gives this designation to companies “that consider corporate responsibility and involvement a part of corporate profits.” Thanks to our wonderful staff for making this possible!

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Disclaimer: The materials provided are intended for informational purposes only. You should contact your doctor for medical advice. Use of and access to this website or other materials do not create a physician-patient relationship. The opinions expressed through this website are the opinions of the individual author and may not reflect the opinions of the hospital, medical staff, or any individual physician or other healthcare professional.
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