Navy magazine is distributed on Capitol Hill,the Pentagon and naval bases around the world. It provides information that impacts Sailors, their families and the Navy. Navy is published quarterly by the Association of the United States Navy (AUSN).

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41 Association of the United States Navy HEALTH TALK Avoid alcohol, caffeine and spicy or sugary foods four to six hours before bedtime, and try to avoid large meals right before hitting the rack. Avoid rigorous ex- ercise routines within two hours of bedtime, as this can decrease your ability to fall asleep quickly. Make your bedroom an inviting oasis by keeping it well ventilated with a slightly cooler temperature setting, block out dis- tracting noise and eliminate as much light as possible. Instead of watching TV before bed, listen to so music; you might also practice relaxation techniques like deep breathing or other exercises that help relieve muscle tension. Leave your worries outside of the bedroom. Some people find it helpful to jot down issues that need to be addressed with a plan to deal with them the next day. Making a good night's rest a priority will help you live a balanced, healthy life. Sleep experts recommend a range of seven to nine hours of sleep for the average adult. While sleep patterns may change with age, the amount of sleep we need generally does not. Sleep disturbances and day- time sleepiness are the most telling signs of poor sleep hygiene. If you have trouble falling asleep night aer night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need. Kathryn M. Serbin, DNP, MS, BSN, CCM, is a retired Captain who served in the U.S. Navy Nurse Corps. Celebrate our Naval Reserve Heritage An impressive 83% of all World War II Sailors were Reservists. Join with AUSN as we celebrate their commitment to freedom. Here's your chance to get FREE our most unique challenge coin yet honoring the brave Sailors of World War II who answered the call of duty. These Sailors set the precedence for the mighty Navy we have today. A full two inches in diameter, and finely crafted with a rich navy blue enamel, this unique ships wheel design proclaims the Naval Reserve's motto of "Ready Then. Ready Now. Ready Always." Perfect to brandish at your next gathering or to pass on to the grandkids, we're sure you'll be completely satisfied with its unique design and quality. Donate a minimum of $50 today and we'll send you AUSN's newest challenge coin FREE as a thank you gift. Donate online at or call 1-877-628-9411

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