The Head of Civil Service, Mrs. Ekerebong Akpan, has commended General Medical and Dental Practitioners in the state for acknowledging and appreciating Governor Udom for his prompt and regular settlement of their financial entitlements and for complementing governments effort at making health care affordable and accessible to the people through their medical outreaches and enlightenment programmes.
The Head of Civil Service, gave this commendation when the Executive Members of the National Association of Government General Medical and Dental Practitioners ( NAGGMDP), led by its Chairman, Dr. Anthony Leo Umana, paid her a courtesy visit in her office, recently.
Mrs. Ekerebong Akpan, congratulated the Association for their ability to successfully appoint state officers to man it’s affairs in the state. She commended them for recognising and applauding the achievements of the state Governor, Mr. Udom Gabriel Emmanuel, as evidenced in his prompt payment of salaries, massive infrastructural renaissance, especially in the rehabilitation and equipping of General hospitals in Ikono, Etinan, Uruan and Oruk Anam Local Government Areas. Mrs. Akpan used the forum to appreciate Governor Udom for approving the payment of COMMESS salary structure for the first time in the history of Akwa Ibom State.
The Head of Civil Service charged the Medical Doctors not to allow their private clinic hours conflict with their official working time. She enjoined them to make effective use of the refurbished hospitals and equipment and also work hard to help improve health care delivery in the state to justify government’s huge investment in the health sector and favourable disposition to their welfare.
On the issue of employment of more Medical Officers, the Head of Civil Service assured that the state Governor, Mr. Udom Gabriel Emmanuel has already given approval for recruitment of Medical and Health Workers in the state alongside other professionals in the ongoing recruitment exercise by the State’s Civil Service Commission. She thanked them for supporting the efforts of the Government to reposition the health care delivery system in the state.
Earlier in his remarks, the Chairman, National Association of Government General Medical and Dental Practitioners Akwa Ibom State Branch, Dr. Anthony Leo Umana, informed the Head of Civil Service that they were in her office to introduce the new State Officers Committee ( SOC) of the Association, stating that the cardinal objectives of the Association is to partner with all statutory bodies and government, at all levels, to enhance the welfare of Medical doctors and Health care delivery.
Dr. Umana listed the projects and programmes already carried out by the association to include; workshops on Medical Ethics for all Medical Doctors, medical and surgical outreaches to support the efforts of Government in its free health care programmes and participating in National and International programmes in other to promote the image of the State. Some of these interventions, he said, were ongoing. Dr. Umana solicited government support for the programmes and projects of the association.
He thanked the Head of Civil Service, Mrs. Ekerebong AKPAN, for recommending the payment of COMMESS Salary Structure for Medical Doctors during her tenure as the Permanent Secretary, Hospitals Management Board and for her dedication and commitment towards the welfare of her workers. He commended the State Governor, Mr. Udom Emmanuel for the immediate implementation of COMMESS Salary Structure upon assumption of office and for rehabilitating and equipping of hospitals in the state. He pledged the unflinching loyalty and support of the Association to the Government and expressed their desire to partner the State Government in its effort towards enhancing the health care delivery in the state.
Tom Monday takes over AKBC News and Current Affairs Directorate
… as Ikpoto Bows Out
A seasoned Journalist and an astute administrator, Mr Tom Monday has been appointed the Head, News and Current Affairs Directorate of Akwa Ibom Broadcasting Corporation (AKBC).
He takes over from Mr Chris Ikpoto who recently retired from service. Until his elevation, Mr Monday was the Head of Television News and Current Affairs. In his maiden meeting with Staff of the News and Current Affairs Directorate, Tom Monday said his administration will be firm, accommodating and accessible but will not condone laxity among staff.
Christened as the People’s Administration, the Head of News and Current Affairs Directorate called on staff to put in their best to ensure effective service delivery to the state and citizenry. The emergence of Tom as the Head of the Directorate has elicited positive reactions from staff of the Directorate. A Cross section of those who bared their minds described Tom as a dedicated, committed and sociable journalist who does not joke with assigned responsibilities.
They appreciated the management of the corporation for choosing him to serve saying that with Tom on the saddle, the Directorate will move to an enviable height. While pledging their total support, loyalty and cooperation for him to succeed, the staff also prayed God to strengthen him to surpass the strides of his predecessors.
Tom Monday is the Holder of a Diploma in Journalism, a degree in Political Science, and has attended courses including that of the Television College, Jos. The Nsit Atai born Journalist has journalism experience from the NTA Calabar and The AKBC spanning over thirty years.
GUBER RACE 2019
Empowering the future
Let me start by saluting you for sustaining the traditions of meeting and working together for the common good of Oron Nation in particular and Akwa Ibom State and Nigeria in general.
Your passion for Akwa Ibom is infectious and once again, I am pleased to associate myself with your dreams and strive for a better Akwa Ibom State. You represent some of the best resources of our great state and your heartbeat at any moment must typify the cries and yearnings of our people back home in Nigeria which is why I am excited by the theme of this year’s convention: “Promoting Skills Acquisition Amongst Youths in Oron Nation”.
As you dissect this theme, it is my hope that you will produce a workable blueprint that can be applied across the state to deal with the growing unemployment and underemployment in our state.
After all, it is in the DNA of the Oron Nation to set the pace for others to follow. Your forebears did it in with the founding of Oron Development Union. You can do it too by deploying the best resources and technology available to upskill our young ones and prepare them for an exciting and rewarding life ahead.
At the moment, Akwa Ibom presents a very grim picture. Available statistics indicate that unless urgent actions are taken, the future will be bleak – indeed very bleak – for our children. Here are the facts:
According to the National Bureau of Statistics 2017 Demographic Statistics Bulletin, Akwa Ibom State has an estimated population of 5,442,177 with 60% of this number or 3.3m making up the economically active population.
In terms of the entrepreneurial spirit of the people, the NBS/SMEDAN 2013 Survey of Micro, Small and Medium Enterprises (MSMEs) identified 1,324,372 MSMEs in Akwa Ibom. Out of this, 1,319,607 or 99% were microenterprises which created 2,164,337 jobs.
In recent years, the trend has been negative. Akwa Ibom State now has one of the highest rates of unemployment in the country according to the Q1-Q3 2017 Unemployment/Under-employment Survey Report of the NBS. The report states that 1.8m of the 3.3m economically active (labour) population of the state is unemployed. And the major victims are our youths. Which makes your quest for ways to empower our youths and make them productive members of our ecosystem quite laudable. The starting point will be to have a comprehensive database of the youth and young people in Oro Nation and follow this up with a comprehensive skill training programmes for them.
At the Niger Delta Development Commission, we have invested heavily in training and capacity building for our people. By mid 2018, we had trained more than 22,000 Niger Delta youths in various skill acquisition programme and in most cases, helped to set them up with critical starter parks and mentorship programme.
As an intervention agency, these programmes have demonstrated our determination to step into the void and deliver impact. But we have also noted that we arrived at this point where there’s a dearth of competent workmen and artisans because of an educational system that eliminated technical training and education without any credible alternative.
I remember that while growing up, there were schools like St. Vincent, Government Technical College, Ikot Akata, and a host of others set up to groom technical skills for us. We must take a second look at our educational system and deliver the kind of training and instructions for our young ones that will make them useful and vital members of our communities.
Over the past six or so years, the performance of our young ones in the West African School Certificate examination has either stagnated or declined. This year, we are at number 17 of 36, the second from the bottom for all nine Niger Delta States. Something drastic needs to happen to save our children and invariably our future.
Your association must organise a series of skill training and acquisition programmes across your nation for your young people. This must be followed up with a microcredit scheme that will provide products of those trainings with vital financing to start out and stand on their own. A deliberate mentorship programme is a great way to go. Let your trips to Nigeria and Oron be often and let them be an avenue for extending a hand to lift up our struggling youth.
You are the future they crave. Don’t deny them. I thank you for this opportunity and wish you happy deliberations.
Long live Oro Nation
Long live Akwa Ibom State
Long live Nigeria
HE Nsima U. Ekere
Managing Director, NDDC
September 1, 2018
Being a speech delivered by Nsima Ekere, Managing Director/Chief Executive Officer, Niger Delta Development Commission, NDDC at the Oron Union Day in the United States.
Natural Home Remedies of Stretch Marks
By Sunitra Pacheco
A common problem for both men and women, stretch marks are stubborn and tend to have an effect on people’s confidence. Whether it is due to pregnancy or sudden weight gain, this is one beauty woe that can be commonly seen on waist, thighs, lower backs, hips, breasts, arms, and buttocks. Typically, stretch marks appear as bands of parallel lines on ones skin. These lines are a different color and texture than normal skin, and they range from purple to bright pink to light gray. They occur when the dermal layer of the skin is suddenly stretched, as in the case of pregnancy. The dermis has strong, inter-connected fibers that let skin stretch as the body grows.
Sudden weight gain results in the skin overstretching and the fibers breaking which ultimately causes stretch marks. When the dermis tears, the blood vessels under the skin show, making the stretch marks appear red or purple initially. Later, when the blood vessels get smaller, the pale-coloured fat under the skin becomes visible; and the marks turn silvery white in colour. While, they aren’t an indication of ill health, there are a number of natural remedies that can help lighten and get rid of stretch marks.
Causes of stretch marks
Most women develop stretch marks during pregnancy as the fibers in the skin become soft and stretches, making room for the developing baby. As the baby grows, stretch marks appear on the tummy, thighs and breasts due to the continual tugging and stretching.
During puberty, youngsters experience a sudden growth spurt and might rapidly gain or lose weight. This sudden stretching and contracting of skin leads to stretch marks on hips, thighs and breasts.
- Weight gain
Stretch marks occur due to weight gain in a short period of time as the skin stretches suddenly. Similarly, they also appear if you are on a diet, due to the fluctuating weight. It is therefore advisable to lose weight gradually so that the skin is not strained.
Corticosteroid creams, lotions and pills used to treat certain skin diseases can also cause stretch marks as they bring down the collagen levels in your skin. This decreases the skin’s ability to stretch and makes you prone to developing stretch marks.
If ones parents have had stretch marks, then one is most likely to have them too.
- Health conditions
Rare health conditions such as Cushing’s syndrome, Marfan’s syndrome, Ehlers-Danlos and other adrenal gland disorders cause stretch marks due to various reasons. In Cushing’s syndrome, the body tends to overproduce the hormone cortisol, which causes these marks. Meanwhile, Marfan syndrome is the result of a faulty gene that makes the body’s skin and connective tissues weak, reducing their elasticity, thus increasing the chances of developing stretch marks.
- Body Building
Body builders very commonly face this problem of stretch marks. Rapid growth in muscle mass and sometimes misuse of anabolic steroids to accelerate the growth of muscle lead to the appearance of stretch marks.
Signs and symptoms
Before stretch marks begin to emerge, the skin can appear thin and pink. It may also feel irritated or itchy. The marks initially develop as wrinkly, raised streaks that can be red, purple, pink, reddish-brown or dark brown, depending on skin color. The streaks eventually fade and flatten and tend to change to a silvery color over time.
Stretch marks may gradually become less noticeable, but this can often take years.
Types of stretch marks
- Red stretch marks
Also known as striae rubra, these stretch marks are fresh and appear reddish or purplish at the initial stage. They are formed when the dermal layer of the skin is stretched, letting the blood vessels show. At this stage, you may experience a lot of itching around these stretch marks. It is easier to get rid of red stretch marks faster because they are new.
- White stretch marks
Also known as striae alba, these are the most stubborn and appear white or silverish in colour. The tiny tears on the skin occur when the blood vessels reduce in size, thus making the fat under the skin visible. Since the white stretch marks are mature, it might take longer treat it.
Home remedies to treat stretch marks
- Argan oil
Vitamin E enriched Argan oil increases the elasticity of skin and rubbing it on the stretch marks might heal the broken tissues gradually making the marks fade.
- Lemon juice
Lemon juice is known for its natural bleaching properties, so it helps reduce the visibility effectively. Use fresh lemon juice daily or simply rub a sliced lemon wedge on your marks to see results.
- Egg white
High in proteins and amino acids, egg white is a super food for the skin. When applied on stretch marks, egg white will help lighten the marks while also tightening the skin.
- Potato juice
Potatoes contain starch and other skin lighting enzymes which is why they are often used to lighten dark circles, spots and blemishes from the skin. It bleaches the skin and effectively reduces the visibility of stretch marks when applied regularly.
- Olive oil
Rich in moisturising properties, olive oil is full of antioxidants and other nutrients that are exceptionally good for repairing skin damage. Application of cold pressed olive oil on stretch marks will help them fade over time.
Mix sugar, olive oil, and lemon juice and mix to form a scrub. Apply it to the stretch marks and rub it in for 10 minutes. Rinse with lukewarm water.
- Castor oil
Apply castor oil directly on the stretch marks and massage it in a circular motion for 15-20 minutes. After massaging, cover the area with thin cotton cloth and apply some heat using a heating pad. For best results, do this as often as you can for a month.
- Aloe vera gel
Remove the outer layer of the aloe vera leaf and take out the sticky gel from the inside of the leaf. Use this aloe vera gel on stretch marks and wash off with water after 2-3 hours.
Grind 2-3 apricots after removing their seeds to form a smooth paste. Apply the paste directly on the stretch marks. Leave it for 20 minutes. Then, rinse it with lukewarm water.
10. Black tea
Black tea contains lots of vitamins and minerals, including Vitamin B12, which helps to control skin pigmentation. To use black tea for stretch marks, boil a couple of tablespoons of black tea and add some salt to it. After cooling, apply the mixture to the marks and repeat the process till they disappear.
Drinking 8-10 glasses of water daily is very good for the skin. It helps to restore its elasticity, keeping it supple and soft. This helps to reduce the stretch marks.
- Vitamin C
Foods like berries, raw cabbage, citrus fruits, kiwi fruit, melons, peas, peppers, broccoli, pineapple, spinach, tomatoes and turnips provide the recommended daily allowance of Vitamin C. It is antioxidant that helps our bodies to fight the toxins or free radicals. With adequate Vitamin C intake, the skin scars heal faster.
- Vitamin E
Vitamin E is also an antioxidant that fights free radicals while deeply nourishing the skin. Foods like almonds, raw seeds like pumpkin and sesame, Swiss chards, hazelnuts, pine nuts, spinach, avocado, broccoli, parsley, papaya and olives are rich sources of Vitamin E. Daily consumption of these foods will help to get rid of stretch marks.
Gelatin contains collagen which is also present in your skin and is responsible for providing elasticity to your skin. Bone broth (chicken, lamb or beef) is an excellent natural source of gelatine in your diet.
- Omega-3 Fatty Acids
Omega-3 fatty acids also help increase elasticity in the skin. Foods like flax seed, chia seeds, salmon, sardines, cod liver, walnuts, soybean, beef, tofu, shrimps and cauliflower can go a long way in keeping the stretch marks at bay.
Nigeria: A Nation Governed By ‘Strange Liberators’
By Jerome-Mario Utomi
I cannot situate exactly how I first encountered this phrase: “Strange liberators”, but I think it was while studying the words and speeches of Martin Luther King Jnr where it was used as a title for a piece on the role played by the American government in Vietnam. Luther in that account stated thus;”I speak now not of the soldiers of each side, not of the junta in Saigon, but simply of the people who have been living under the curse of war for almost three continuous decades now. I think of them too because it is clear to me that there will be no meaningful solution there on till some attempt is made to know them and hear their broken cries. They must indeed have seen Americans as strange liberators”.
Though, not at any conventional war with any political entity, but what took place among the people of that peninsula has found a home in our political geography and it has become clear to the vast majority of Nigerians that there is no meaningful solution to, or some attempt made by successive administrations since independence to know them and hear their broken cries. Without minding what others may say, all Nigerians have gotten from their leaders (civilian and the military rulers) since independence were verbal promises to liberate the nation from political and socioeconomic shackles- promises that have produced monuments of nothingness as the ‘leaders’ are in the habit of turning their back on the masses as soon as they assume the public office. Not even the current administration’s ‘change’ mantra have been able to propel social justice or guaranteed social mobility.
The reason in the writer’s views for this awful situation which has made the privileged political class continue to flourish in obscene splendor as they pillage and ravage the resources of our country while the masses diminish socially and economically is that the nation has blessed itself with more politicians than leaders. And as a consequence, led to the destruction of social infrastructures relevant to a meaningful and acceptable level of social existence for our people. Take for instance; the Nigerian education sector is currently in crisis as one –fifth of the global population of children without access to formal schooling are Nigerians and learning outcomes low even among children enrolled in schools.
Further pointing to the fact that the activities of strange liberators have become a reality worried about the world over, John Campbell a former United states of America ambassador to Nigeria, in his piece posted September 18, 2018 with the title ‘Corruption Denies Millions Of Access to Quality Education in Nigeria’’ and published in the Council On Foreign Relations journal captured the situation this way; ‘education in Nigeria is in dire strait and many Nigerians are acutely aware and concerned. At present, Nigeria has the highest percentage in the world of children not enrolled in school, and it is much higher in the north of the country than in the south. Overall, the UN Human Development Index ranks Nigeria 152nd out of 188 countries. In the north, up to 12 million are enrolled in madrassas which do not prepare them to participate in a modern economy and are generally outside of government oversight’’.
This is in addition to the glaring reality that public education is chronically underfunded and without adherence to the UN agency recommended 25 percent of their national budget on education.
As with other aspects of our national life, corruption is said to be ubiquitous, teachers and other civil servants often go for long periods without being paid, as the nation shamefully continues to debate minimum wage as against living wage in a country where every commodity and service has skyrocketed. And we supposedly have leaders who claim to have the interest of the masses at heart.
While this disagreement over wages between the workers and government rages, insecurity of lives and property has become the greatest and the immediate danger to the survival of Nigerians as uncontrolled shedding of innocent blood and the inability of the security personnel to apprehend the killers speaks volume about the character of these strange liberators.
This cannot be described as unfounded as participants at a gathering organized recently by a Civil Society Organization (CSO) in Lagos to x-ray the state of the nation at 58 in a similar style argued that Nigerian workers have suffered unprecedented hardship over the years as successive government continues to deprive them of legitimately earned salaries and pensions. Also, a peep into our health sector will have you greeted with a shocking revelation that adequate investment in the health sector is clearly not the priority of those in power as our hospitals, whether state owned or federal owned have become absolute death centres where people go to die rather than to be healed.
Telling evidence that the government (both state and federal) may not be doing well in this direction are the series of sordid reports coming from the international agencies about Nigeria. The world health organization (WHO) and the UNICEF records show that Nigeria is having the third worst infant mortality rate in the world; Nigeria is the second country in the world with the highest maternal mortality rate and the second country in the world with the highest number of people living with HIV/AIDS. Nigeria ranks first in the world with the highest number of mal-nourished children. Nigeria ranks topmost in the world with the highest number of people lacking access to basic primary health care. The primary healthcare system for prevention of preventable decease cases such as polio, cholera and measles.
Truly, the trouble with Nigeria as remarked by Chinua Achebe is simply and squarely a failure of leadership’, Just as the poverty of African leaders since the dawn of independence certainly does not mean material but lack of commitment to duty, lack of vision and greediness characterized by corruption.
To completely change this state of affairs and accelerate economic growth, bring about social progress and cultural development, to promote peace and stability, collaborate in agriculture and industry and expand, we must become intensive in our political activities particularly now that the 2019 general election is around the corner. We must be guided in this direction for us to end the osculation of these strange liberators.
Jerome-Mario, A Journalist/Researcher Wrote In Via;[email protected].
Barr. West Lauds Saraki, Tambuwal, others for making Atiku Campaign Team
The Acting National Coordinator of Atiku Advancement Project, Barr. Solabo West has congratulated the Senate President, Bukola Saraki, Governor of Sokoto State, Aminu Waziri Tambuwal, Senator Rabiu Kwankwaso and others for their appointment as members of the Atiku Campaign Lead Team.
He also congratulated Alhaji Atiku Abubakar for his emergence as the Peoples Democratic Party Presidential standard bearer, believing that the main opposition party made a wise choice by electing Atiku, who undoubtedly possesses robust leadership experience and prowess, as its presidential candidate.
The former Rivers State PDP governorship aspirant said this in a statement made available to journalists in Port Harcourt, Rivers State where he also stressed that Atiku remains the individual politician that can achieve a facile victory over President Muhammadu Buhari and send him packing to Daura in 2019 Presidential Election.
In the same vein, Barr. West has appreciated Nigerians for throwing their weight behind Atiku, who they believe can return the country on the path of political stability, unity, security and economic prosperity. Barr. West, who has been a staunch supporter of Atiku for the past 15 years, stated that the enthronement of Atiku as the Nigerian President will prove boon for the country’s dwindling economy and provide panacea for Nigeria’s socio-political problems.
Speaking about the former President Olusegun Obasanjo’s endorsement for Atiku, he said, “Former President Obasanjo knows that Atiku has all it takes to fix our battered nation. He has no option but to support Atiku because he knows Atiku will not let him and Nigerians down. It is against this backdrop that other elder statesmen have aligned behind Atiku. I’m happy that top religious leaders have also endorsed him.”
Furthermore, Atiku Advancement Project coordinator said that the PDP Presidential candidate represents national unity and cohesion, and has already demonstrated it by uniting other PDP aspirants, who contested with him to support his 2019 ambition. He added that the worst and indelible mistake Nigerians will make is not to elect Atiku in 2019, in as much as the PDP candidate will run all inclusive government, create millions of jobs for the youths and make Nigeria great again. To know more about Atiku Advancement Project, you can visit www.atiku.org
Atiku Campaign Lead Team Composition: Dr Bukola Saraki – DG; Kwankwaso – NW; Dankwambo – NE; Chief Agbaje – SW; Peter Obi – SE and Liyel Imoke – SS. Others are David Mark – NC; Aminu Tambuwal – Sec; Femi Kayode – Media/Publicity; Deji Adeyunji – Youth Mobilization and Hajia Mariya Waziri – Women Coordinator.
Food to Eat Before Bed
Traditional wisdom says that we shouldn’t eat before bed, but that’s not necessarily true. The myth that food eaten before bed will sit in your stomach all night and promote weight gain is actually false.
And you also aren’t likely to be kept awake by your body’s efforts at digestion – you can do all your other daily activities while digesting, after all.
Some dieticians are now recommending that you go ahead and make a habit of having a healthy bedtime snack in order to keep your blood sugar levels steady and provide the energy necessary to keep burning fat and rebuilding muscle all night long.
Eating before bed can help you fall asleep, as well. Feelings of hunger and a craving for food can be uncomfortable and distracting enough to keep us up.
Now, the wrong foods before bed can be troublesome. But as long as you make a good choice, there’s no reason not to have a little bedtime snack. Following are the five best choices for a nighttime nibble.
Bananas are a great bedtime snack because they contain high levels of magnesium and potassium, which work well together to relax muscles. They also contain a lot of vitamin B6, which helps in the production of serotonin, the peaceful-feeling hormone, and melatonin, the hormone that induces sleep.
Bananas also have a healthy dose of the amino acid tryptophan to further support the production of serotonin and melatonin. All that and just the right amount of sweetness to soothe a sugar craving make bananas an excellent bedtime choice.
Almonds are a great snack to carry you through 6-8 hours of sleep because they are rich in healthy fats that take some time to digest.
Especially if you are exercising regularly, sleep is when your muscles are working on rebuilding, and they need fuel to do that effectively. Almonds, like bananas, also contain magnesium and tryptophan to help your body relax and drift off to sleep.
Do you ever get that feeling that you just can’t sleep until you have a little taste of something sweet? Turns out, a bit of sugar at bedtime really does help your brain utilize sleep more effectively.
A spoonful of honey is a great option because it is a natural sugar that allows tryptophan to enter the brain easily, which in turn stimulates the release of melatonin and shuts off the production of orexin, which keeps the brain alert.
You just want to be careful to avoid taking in more sugar than your brain needs at bedtime as the excess is converted to fat.
Oats are a carbohydrate that when digested, raise insulin levels in the blood. That allows tryptophan to enter the brain and get converted to serotonin.
A small bowl of oatmeal before bed can trigger this necessary process, but be aware that if you eat very much protein along with carbohydrates, the process is blocked. If you are on a high-protein, low-carbohydrate diet and are having trouble sleeping, this may be the cause.
Oats are also rich in vitamins and minerals, and take some time to digest, so they are a good all around selection for bedtime.
- Kiwi fruit
Kiwi is both tart and sweet, making it a star at managing cravings. It contains a fair amount of folate and potassium, as well as vitamins C and K.
Eating kiwi fruit may also help to maintain digestive health, reduce inflammation, and reduce cholesterol due to a high level of fiber and carotenoid antioxidants. And of course, kiwis also deliver that all-important serotonin.
Recent studies revealed that participants who ate two kiwis one hour before bed each night fell asleep 42% faster than when they ate nothing before hitting the sack.
So there you have it. If your body is telling you that it’s hungry at bedtime, listen to it! If you make a habit of eating a little snack before bed, you will also be more prepared to make the right choice.
Tossing and turning for an hour, then giving up and eating greasy leftover takeout food won’t do the trick.
But a little bit of brain fuel, in the form of honey, fruit, or a complex carbohydrate, makes all the difference in your ability to not only turn off and fall asleep, but also to make effective use of your slumber and wake refreshed.