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You can sleep without pills and still beat insomnia.

The fifty following tips will help you to have a better night’s sleep.

1. Try to relax before bedtime; take a walk or read a newspaper; just do something which is not stressful.

2. Do your paperwork or other work-related activities early in the evening.

3. Make sure your bedroom is not noisy.

4. If your bedroom is noisy and you can’t correct it, wear earplugs.

5. Think of places you fell asleep easily and try to copy those places; set your room up the same way.

6. Check the medicines you are taking to see that they aren’t nervous system stimulants.

7. Make sure your bedroom is well-ventilated but not too cold.

8. Don’t use too many or too few blankets.

9. Don’t tuck your sheets in too tight at the bottom of the bed; your feet should feel free and unrestricted.

10. Your mattress should not sag.

11. Have a big enough bed for yourself; if you’re 6’8″, don’t try sleeping in a single bed.

12. Your pyjamas or nightgown should be comfortable, not too tight.

13. Use a pillow that suits you, soft or firm, whichever you prefer; or not at all, if that’s what you prefer.

14. If you like a soft light on while you sleep, have one on.

15. If you prefer to sleep in darkness make sure your blinds are thick.

16. Rise at the same time seven days a week, no matter what.

17. Do not linger in bed when you wake up; instead, get up right away and start moving on with your morning routine.

18. Avoid napping in the afternoon.

19. Do some sort of physical exercise each day which will tire you out.

20. Cut down on smoking and drinking alcohol at least two hours before bedtime.

21. Don’t drink coffee or soft drinks containing caffeine after dinner.

22. If you like to watch TV before going to bed, keep it light; watch a comedy instead of a drama.

23. If you like to read before going to bed, keep it light. Read to a logical stopping point, so you won’t lie awake wondering what’s going to happen.

24. Don’t socialize with friends with whom you are likely to argue in the evening. Nighttime arguments are like poison to an insomniac.

25. Establish a regular bed-time.

26. Avoid eating too much salt with your dinner and in any after-dinner snacks.

27. Try eating snacks high in calcium and protein before retiring; small amounts of cheese and nuts contain Tryptophan, an amino acid which promotes sleep.

28. Take bone meal tablets or some other form of calcium regularly after dinner.

29. Herbal teas such as camomile and valerian induce sleep.

30. Try a teaspoon of brewer’s yeast and a tablespoon of molasses in a glass of milk.

31. Don’t forget about a glass of warm milk before bed; it does work.

32. A teaspoon of honey in a cup of hot water is said to induce sleep.

33. Another old-fashioned remedy is to take two teaspoons of cider vinegar with two teaspoons honey in a glass of warm water.

34. Ask your spouse which sleeping position you sleep most soundly in; try to assume that position upon retiring.

35. Don’t go for 8 hours of sleep; you may only need 4 to 6 hours.

36. Spend no more than 3 minutes thinking about the day’s problems when you are in bed.

37. If you find it difficult to sleep with your spouse, try getting twin beds or separate bedrooms.

38. The optimum temperature for sleep is 60 to 64 degrees F.

39. Relax before bed in a warm bath.

40. Buy a humidifier to keep your room warm in the winter without drying out the air too much.

41. Add a tablespoon of dry mustard powder to your before-bed bath.

42. Add baking soda to the bath water.

43. Footbaths before bed help.

44. Before bed, listen to relaxing music.

45. When you are in bed, recall the happiest experiences of your life.

46. Ask someone to read aloud to you in bed before you go to sleep.

47. Lie on your back in bed and relax each muscle in your body.

48. Visualize various parts of your body relaxing.

49. Concentrate on doing some deep breathing as you lie in bed.

50. If all else fails, try counting sheep; it’s an age-old cure and has helped many an insomniac get a good night’s sleep.

If you’re a parent or young adult, you know there’s a drug problem on this planet. Whether it’s alcohol; the most abused drug, or crack cocaine; one of the most psychologically addictive and dangerous drugs, the problem affects us all.

Federal studies show that over 70 million people in U.S. households have used illegal drugs!

Drugs are responsible for a great number of the crimes committed today! Thefts, burglaries, robberies and murders a recommitted for the sole purpose of financing drug habits!

This report is presented only as a source of general information. Nothing in this report is to be considered as legal or medical advice!

Consult with legal and medical professionals for the best advice on topics covered in this report.

Parents are encouraged to add their own views and suggestions to each topic.

This report is not intended to replace a parent’s instructions to their children.

1. Alcohol is the most abused of all drugs! It is believed that almost three quarters of the U.S. population uses alcohol to some extent.

Alcohol enters the bloodstream quickly and affects the judgement and behavior of the user. It affects coordination and response time.

Thousands of teenagers are killed each year in alcohol-related traffic accidents!

2. Marijuana is the most abused of all the illegal drugs. It is normally smoked in hand-rolled cigarettes, pipes, and other suitable devices. It is also ingested by mixing in food and drink.

Marijuana is a mind-altering drug that causes a state of intoxication. It can affect thinking and judgement and can cause anxiety attacks.

Marijuana use can cause tissue damage, panic attacks, bronchitis, and changes in male hormones. It has more cancer causing chemicals than tobacco!

Marijuana is made from the leaves and flowering tops of the canabis sativa plant, which are harvested and dried. The mind-altering component of Marijuana is called THC, for short. The higher the THC content, the more potent the Marijuana.

3. Hashish is a resin that is extracted from the marijuana plant, and is normally smoked.

4. Cocaine is a white powder that is snorted, sniffed, swallowed, smoked, and injected. The most common method is sniffing or snorting.

Cocaine may be found packaged in baggies, vials, and similar containers. It is frequently layed out in “lines” on a smooth surface to be inhaled into the nose with a small tube or straw.

Cocaine use may cause runny nose, paranoia, depression, irritability, violent behavior, headaches, and trouble sleeping.

5. Crack is a dangerous and deadly form of cocaine. It appears on the street as small white, brown, or tan pellets, rocks, or chips. It is inhaled through a pipe or similar device and is 5 to 10 times more potent than cocaine that is snorted through the nose.

Crack provides a quick, intense, but short-lived “high”, and then results in a need for more of the drug.

Some of the effects of crack use are weight loss, hyperactivity, hoarseness and heart attack. Crack can addict the user faster than any other drug!

Inhalants such as gasoline, glue, spray paints, rubber cement, and other chemicals can cause a “high” when inhaled. They can also cause permanent damage to the nervous system, liver, kidneys, and can lead to various psychological problems.

Some athletes inject anabolic steroids in order to improve their physical ability and appearance. Steroid use can cause liver damage, testicle atrophy, aggressive behavior, high cholesterol, high risk for heart attack, enlarged prostate, baldness, depression, and other problems.

• Appears intoxicated or drunk

• Wears sunglasses to hide red eyes

• Starts using incense or other deodorizers

• The smell of Marijuana (some say it smells like burnt rope)

• Presence of drug paraphernalia

• Mood swings

• Failing or dropping grades in school

• Reports of skipping or dropping classes

• Missing complete days in school

• Pays less attention to responsibilities

• Always needing money

• Arrests or tickets for vehicle incidents

• Selling personal items

• Valuables missing from the home

• Spending more time away from home

• Wants more privacy

There are many things that could be considered signs of drug use and abuse. Some could indicate medical or other problems. Get all the facts. Consult a professional.

6. Aids is a disease that attacks the body’s immune system. As the disease progresses, the body becomes unable to fight off diseases such as cancer, pneumonia, and tuberculosis the way a healthy body can. The major avenues of infection with the AIDS virus are sharing needles used to inject drugs, intimate sexual relations, and receiving AIDS contaminated blood, or allowing AIDS contaminated blood or body fluids to enter your bloodstream.

There have been no reported cases of the AIDS virus being transmitted by shaking hands, hugging, or from toilet seats.

However, using alcohol or other drugs can ruin your judgement about activities that lead to AIDS!

The number of street gangs and the incidence of violence involving them is definitely on the rise. If you live in a large city, you know this already. If you live in a smaller or medium size city, you have probably read about it or are beginning to experience the problem locally.

Gangs probably formed out of the feeling for a need to band together for protection against other groups with conflicting interests or intentions.

It is generally believed that gangs are made up of members of society who fit a certain mold. People who join gangs are usually “followers” who are not able to get respect without their “gang identity”. They probably had no one in their lives to provide a positive influence on them. They were probably left home alone a lot due to various circumstances. They may have been involved in minor crimes and possibly drug use. They lack any feeling of importance or power. They have no real self-esteem. They feel there is no excitement in their lives.

Gang-related graffiti is one sure sign of the presence of or the impending emergence of gang activity in your area. Gangs mark their turf with gang symbols which can be found on building walls, fences, sidewalks, and on just about anything else in the neighborhood. These gang symbols and other markings can contain very complicated codes.

• Some gangs and/or members are very well armed.

• Change in attitude about society, authority, etc.

• Riding around in cars filled with people.

• School work suffering and class attendance dropping.

• Gang graffiti near or at your home.

• Use of alcohol or drugs.

• Being secretive about their activities.

• Wearing a different style of clothing and hanging out with others who dress the same.

• Strange or threatening phone calls, possibly from rival gang members, to your home.

Tips

1. Drugs do absolutely NOTHING for you! Those who use or sell drugs will end up with nothing but a sick, broken body, a police record, no real job, or DEAD! You can do better than that!

2. Graduating from high school can make it possible for you to earn several hundred thousand dollars MORE during your working life than someone who only finished the eighth grade or dropped out of high school.

3. Are you thinking of being a teacher, airline pilot, nurse, doctor, lawyer, psychologist, dentist, veterinarian, optometrist, or fighter pilot? Don’t even think about dropping out. These are all college graduates.

4. Many jobs that only required a high school diploma a few years ago are now going to people with a college background. With so many people looking for work, employers can now pick from only the best.

5. Don’t pick up hypodermic needles or syringes you see on the ground or in the trash. They can carry viruses that cause diseases including hepatitis and AIDS.

6. Check with your police agency about Law Enforcement Exploring. You’ll have a great time and you’ll learn a lot, too. If your agency doesn’t have a post ask them to start one.

7. Some drugs can kill you the first time you try them!

8. Be very alert around strangers. The sad truth is that there are people in the world who will hurt you for no reason. Be aware of where you are and who is around you at all times.

9. Your mom and dad said it. Your teacher said it. Now here it is again: NEVER GET INTO A CAR WITH A STRANGER! You may never be seen again! Run away from anyone who tries to get you into a car. Scream, yell, and RUN!

10. You come home from school and find the door to your house open. No one is supposed to be at home. STOP right there and go to a responsible neighbor’s house, the nearest pay phone, or other location designated by your parents, and call the police! Do not go into the house! Do not walk around the house to check other windows and doors! If you walk in on a burglar, you could be injured, kidnapped, or killed! Let the police check the house!

11. Never tell strangers, in person or over the phone, how many people are in your family, when your mom and dad go to work or come home, or anything else that will let someone know when it’s a good time to break into your home.

12. Always wear a seatbelt when travelling in a car. Many accidents can injure or kill you, and many will make you crack the windshield with your face and make you ugly for the rest of your life! Or paralyzed!

13. Don’t let your friends talk you into doing something dangerous or against the law. Don’t ruin your day or your life on a dare. Stop and think… then decide.

14. Don’t play with guns! Don’t hang around someone else who is playing with a gun. Get away as fast as you can and tell your parents! Bullets can travel over a mile, and through walls, and injure or kill you!

15. Don’t use steroids! You don’t need them. Steroids can’t replace a hard workout!

16. Don’t drink. When you drink it’s hard to make the right decisions.

Vocabulary

1. Addictive
   The property of a drug that can cause a psychological or physical dependence.

2. AIDS
   Acquired Immune Deficiency Syndrome. A fatal disease that attacks and destroys the body’s immune system. This disease makes the body unable to fight off infections and other disease. As the condition progresses and the body becomes weaker, diseases such as cancer, tuberculosis and pneumonia take hold and cause the death of the victim. AIDS is found frequently in people who have shared needles with other people while injecting intravenous drugs.
3. Angel Dust
   Another name for the hallucinogen PCP.
4. Atom Bomb
   A name for the mixture of heroin and marijuana.
5. Barbiturates
   A class of depressants often prescribed by doctors to help people sleep. Barbiturates are taken orally and are sold on the illegal drug market. Phenobarbital is a widely known barbiturate.
6. Clandestine (clandestine laboratories)
   Describes secret, or hidden, laboratories where illegal drugs are manufactured.
7. Cocaine
   Made from the leaf of the coca plant that is grown in South America. It stimulates the nervous system and has mind-altering effects. Cocaine can constrict the blood vessels which causes the heart to strain in order to do its work. Repeated cocaine use can cause a psychological dependence that becomes the most important thing in the user’s life. Cocaine use during pregnancy can cause miscarriages and even stillbirth.
8. Colors
   The colored insignia, flags, bandanas, or other items that indicate specific gang or club affiliation.
9. Crack
   A very dangerous form of cocaine that is sometimes called "rock" because it resembles small rock or stone chips, rock salt, soapchips or crystals. It is white or tan in color. It is normally smoked. Crack use can cause a very high heart rate and possible heart attack. This can happen even with the first use! It causes a very strong “high” and then a very devastating “crash”!
10. Crank
    A name given to the mixture of cocaine and heroin that is usually injected. Since the arrival of crack, this name also applies to the mixture of crack and the smokable form of heroin. These mixtures are also known as "speedball".
11. Depressants
    Drugs that cause a relaxing, intoxicating effect. Often called tranquilizers. Some common types are Tuinal, Seconal, Miltown, Librium, Valium, and Chloral Hydrate.
12. DWI
    Driving while intoxicated. This is the charge filed against a person arrested for drunk driving. In many states a driver is presumed to be intoxicated to a degree where he is a danger to himself or others when his blood alcohol level is 0.10% or more. Some states call the offense DUI, or “driving under the influence”. Some states have a separate charge for driving under the influence of drugs, or DUID. Some states make no distinction.
13. Dusted
    Under the influence of PCP. Dusting Adding PCP or other drugs to marijuana.
14. Ecstasy
    The most popular of the "designer drugs". It is sometimes taken as an aphrodisiac, but its effects can be the opposite of what the user intended or expected. This drug can cause blurred vision, blood pressure changes, and even brain damage.
15. Euphoria
    A feeling of well-being. In this presentation it is used to describe an effect of a particular drug.
16. Freebasing
    A term used to describe the smoking of cocaine after its active ingredient has been separated from its salt base. It is usually smoked in water-filled pipes. Heat applied to the bowl causes the "freebase" to vaporize. There is a risk of fire during this process due to the dangerous chemicals that must be used.
17. Goofball
    A term for the mixture of cocaine and heroin.
18. Hallucination
    An imagined seeing of visions or hearing of sounds.
19. Hallucinogens PCP LSD
    As the name implies, hallucinogens cause the user to experience hallucinations. All the person’s senses may become distorted and totally unreliable and unpredictable. They may lose all sense of reality.
20. Hashish
    A dark brown, but sometimes green or black, resin that is derived from the marijuana plant. Hashish is smoked in pipes or similar devices. Hashish oil is usually smoked by putting it on regular cigarettes or marijuana cigarettes.
21. Herb and Al
    A name for marijuana and alcohol.
22. Hyperactivity
    Abnormally high level of activity.
23. Hypodermic Needle/Syringe
    The syringe is a hollow barrel containing a plunger inside. It is tipped with a hollow needle. It is used to inject drugs under the skin. Hypodermic means “under the skin”.
24. Ice
    A very dangerous, crystallized form of methamphetamine. It is believed that ICE originated in Hawaii. It looks like rock candy or rock salt. ICE is made into its solid or crystallized form by cooking it. ICE can be even more dangerous and addictive than cocaine or crack. ICE is virtually odorless when smoked.
25. Illicit (illicit drug use – illicit drugs)
    Used in this presentation to describe the illegal use of prescription drugs or the use of illegal drugs.
26. Inhalants
    Chemicals that are introduced into the body by breathing or inhaling them. Common inhalants are spray paints, glue, felt markers, polishes, and gasoline. These are legal, easily obtained items, but contains poisons that cause a “high” when purposely inhaled in concentrated amounts. Spray paints (gold and silver are popular) are sprayed into paper or plastic sacks. The sack is then placed over the mouth and nose and the concentrated fumes inhaled. The chemicals can also be poured or sprayed onto rags and held against the face. The effects range from lightheadedness to intoxication to coma. "Sniffing" ("huffing") causes brain damage (usually irreversible)! It also damages other vital organs such asthe liver, kidneys, and lungs.
27. Intoxication
    Being under the influence of alcohol, drugs, or other chemical. Being drunk.
28. Intravenous
    Injected or introduced directly into the vein.
29. Junkie
    A person who is addicted to drugs.
30. Mescaline
    A white, crystalline substance derived from the tops of a species of cactus. It can cause hallucinations.
31. Methamphetamines
    The most popular stimulant. Sometimes called "speed", "uppers", "crank", or "crystal". Methamphetamines are taken due to their effect of causing increased alertness and euphoria. An overdose can cause a stroke or heart attack.
32. Nicotine
    A very poisonous chemical found in tobacco.
33. Opium
    A poisonous and addictive chemical derived from the poppy plant. Morphine and codeine are derived from it.
34. Paraphernalia (drug)
    Equipment or apparatus used to assist in the smoking or injection of drugs. Syringes, needles, roach clips, spoons, etc.
35. Paranoia
    A mental condition describing a feeling of persecution. This condition is brought on by the use of certain drugs.
36. PCP (Phencyclidine)
    Considered to be the most dangerous of the hallucinogens. PCP has many different street names including, angel dust and supergrass. PCP was first produced as an anesthetic, but is now made only in clandestine labs.
37. Roach Clip
    Any device used to hold the short butt (roach) of a marijuana cigarette. Small “alligator” clips are very common.
38. Speed
    See "Methamphetamine".
39. Speedball
    A term used for the mixture of cocaine and heroin. Since the arrival of crack, the term now more frequently applies to the mixture of crack and heroin in its smokable form.
40. Steroids
    Drugs used to enhance physical ability, strength, and appearance of the user. It is generally thought that the hazards associated with steroid use far outweigh any possible benefit.
41. Stimulants
    A class of drugs that causes an increase in energy, alertness, and possibly activity. Some examples are Benzedrine, Preludin, Fastin, Ritlan and amphetamines. Continued use of stimulants can cause weight loss, mood changes, tremors, and palpitations.
42. Tragic Magic
    A term for the mixture of PCP and crack.
43. Zoom
    A mixture of PCP and marijuana.

If you have a friend who is using drugs of any type, talk to him or her and let them know you care about what may happen to their life because of their actions.

Don’t just point your finger at them and talk down to them. Really show them you care and are willing to help them get the help they need.

But remember not to let yourself be caught in suspicious places or circumstances with someone who may have drugs on them. It is possible that you could be arrested, depending on the situation, if you are with someone who is caught with drugs!

If your friend does not listen to you, ask your parents for advice on how to handle the situation. Your parents can be your best source of guidance if you give them a chance.

Your friend may need medical attention or counselling for the problem. You can also get information and advice from your school, religious, or professional substance abuse counselors.

National Federation of Parents For A Drug-Free Youth 8730 Georgia Ave, Suite 200 Silver Springs,MD 20910

Cocaine Hotline 1-800-262-2463
Referral 1-800-544-5437

Alcoholism & Drug Abuse Help Line
ADCARE Hospital
107 Lincoln
Worcester, MA 01605
1-800-252-6465

National Clearinghouse For Drug/Alcohol Abuse Information
P.O. Box 2345
Rockville, MD 20851
1-800-729-6686

Three universal goals most of us share are: to live longer, to live free of illness and to control our weight. Interesting enough, normal walking lets us achieve all three. In fact, walking may be man’s best medicine for slowing the aging process.

First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic).

Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit.

For anyone out of shape or unathletically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.

All it takes is a little time, common sense and a few guidelines. Unfortunately, there’s a lot of misinformation floating around regarding fitness walking, weight-loss and dieting.

Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle.

When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising daily. To lose weight, it’s more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness leading to more miles and more calories spent on a regular basis.

High-intensity walks on alternate days help condition one’s system. But in a waking, weightloss program, it’s better to be active every day. This doesn’t require walking an hour every day. The key is leading an active life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive. The national research council recommends eating five or more servings of fruits and vegetables a day.

Fruits and vegetables are the ideal diet foods for several reasons. They’re relatively low in fat and calories, yet are often high in fiber and rich in essential vitamins and minerals.

Remember that rapid weight-loss consists mostly of water and muscle the wrong kind of weight to lose. To avoid this, set more reasonable goals, such as one pound per week. Carbohydrates are high-octane fuel. They provide energy for movement and help raise internal body metabolism.

They’re also satisfying. The key is not adding high-fat toppings to your carbohydrates. It’s everyday habits which define our weight and body composition. A three-minute walk after each meal is worth four pounds less body fat annually. Two flights of stairs a day burns off half a pound of body fat in a year.

On the other hand, one candy bar eaten daily will cost you 20 pounds annually.

Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

• Instead of eating the forbidden piece of candy, brush your teeth.

• If you’re about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away.

• When hunger hits, wait 10 minutes before eating and see if it passes.

• Set attainable goals. Don’t say, “I want to lose 50 pounds.” Say, “I want to lose 5 pounds a month.”

• Get enough sleep but not too much.

• Try to avoid sugar.

• Highly sweetened foods tend to make you crave more.

• Drink six to eight glasses of water a day
  Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that “full feeling.” Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person. 

• Substitute activity for eating.
  When the cravings hit, go to the “Y” or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.

  If the pie on the counter is just too great a temptation and you don’t want to throw it away, freeze it. If you’re a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.

• If you use food as a reward, establish a new reward system.
  Buy yourself a non-edible reward. Write down everything you eat everything – including what you taste when you cook. If you monitor what you eat, you can’t go off your diet.

• Weigh yourself once a week at the same time.
  Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

• Don’t shop when you’re hungry. You’ll only buy more fattening food.

• Avoid finger foods that are easy to eat in large amounts.

• Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages.

• Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They’re high in fiber, satisfying and filling.

• Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It’s a good sign that you can stop eating when you want to, not just when your plate is empty.

• Lose weight for yourself, not to please your husband, your parents or your friends.

• Make the kitchen off-limits at any time other than mealtime.

• Always eat at the table, never in front of the TV set or with the radio on.

• Concentrate on eating every mouthful slowly and savoring each morsel.

• Chew everything from 10 to 20 times and count! Never skip meals.