Jared Severeid

Consuming certain foods in your evening meal may help increase the level of tryptophan in your body. Tryptophan is a type of protein that is essential for the production of the sleep-regulating hormone, serotonin. Increased tryptophan levels help reduce the time taken to fall asleep, promote more restful sleep, and improve alertness in the morning. 3 Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393 Examples of such sleep-promoting foods are 3 Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393 :

When you plan to make dietary changes, consult with your doctor to ensure that the new food or supplement that you try does not adversely affect any existing medical condition or medication that you may be taking. Also, consider abstaining from foods and drinks that may adversely affect your sleep, such as coffee, tea, and chocolates. These food contain caffeine and theobromine that may disrupt your sleep cycle. 3 Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393

See Food for Thought: Diet and Nutrition for a Healthy Back

Yoga is a mind-body therapy and through the physical poses, rhythmic breathing, and meditation, yoga may help relieve chronic back pain and improve sleep. 4 Roseen EJ, Gerlovin H, Femia A, et al. Yoga, Physical Therapy, and Back Pain Education for Sleep Quality in Low-Income Racially Diverse Adults with Chronic Low Back Pain: a Secondary Analysis of a Randomized Controlled Trial. Journal of General Internal Medicine. 2019;35(1):167-176. doi:10.1007/s11606-019-05329-4

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It is advised to learn yoga from a licensed instructor, who can tailor the poses according to your tolerance level and the underlying cause of your back pain. Once you learn the specific yogic poses, you can practice them at home according to your convenience. If you experience pain or discomfort while doing a pose, make sure to inform your yoga instructor.

See Healing Benefits of Yoga

If you work at an office, get minimal exercise, have chronic lower back pain, and find it difficult to fall asleep at night, an evening walk may help relieve your pain and promote better sleep. 5 Hori H, Ikenouchi-Sugita A, Yoshimura R, Nakamura J. Does subjective sleep quality improve by a walking intervention? A real-world study in a Japanese workplace. BMJ Open. 2016;6(10):e011055. Published 2016 Oct 24. doi:10.1136/bmjopen-2016-011055 , 6 Lee JS, Kang SJ. The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. J Exerc Rehabil. 2016;12(5):463–470. Published 2016 Oct 31. doi:10.12965/jer.1632650.325

When you walk, your core body temperature increases. This temperature then begins to drop due to the heat dissipation mechanisms of the body (such as increased blood flow to the skin). The resulting lower body temperature then helps trigger your sleep cycle. Walking may also reduce anxiety, promoting better sleep. 7 Varrasse M, Li J, Gooneratne N. Exercise and Sleep in Community-Dwelling Older Adults. Curr Sleep Med Rep. 2015;1(4):232–240. doi:10.1007/s40675-015-0028-6

See Exercise Walking for Better Back Health

Including an evening walk in your daily routine may also be beneficial in reducing chronic lower back pain by strengthening your back and abdominal muscles and increasing flexibility in your lower back. 8 Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. Published 2018 Mar 20. doi:10.3389/fmed.2018.00077 , 9 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022

See Techniques for Effective Exercise Walking

Slow, rhythmic breathing has calming mind-body effects and may help alleviate pain and stress, promoting sleep. Research indicates that taking slow and deep breaths before bedtime can help you get to sleep faster and fall back asleep in case you wake up during the night. 10 Jerath R, Beveridge C, Barnes VA. Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Front Psychiatry. 2019;9:780. Published 2019 Jan 29. doi:10.3389/fpsyt.2018.00780

This type of breathing technique also helps synchronize your heart rate and breathing pattern, which may help promote deeper, restorative sleep. 10 Jerath R, Beveridge C, Barnes VA. Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Front Psychiatry. 2019;9:780. Published 2019 Jan 29. doi:10.3389/fpsyt.2018.00780

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Was the moon roof an only available option on the TRD sport with the short box? Or are there other models which have the moonroof as well?

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Pull down the notification shade and long-press the Wi-Fi icon to enter Wi-Fi settings · Scroll to the bottom and select “Wi-Fi Preferences”

Calculate the moment of inertia (2nd moment of area) of an I/H section, of area) of an I/H section (also called W- beam or double-T)