The following text may have been generated by Optical Character Recognition, with varying degrees of accuracy. Reader beware!

th ei fp .c a Th e IF P -H al to n H ill s | T hu rs da y, D ec em be r 3, 20 20 | 6 ABOUT US This newspaper, published every Thursday, is a division of the Metroland Media Group Ltd., a wholly-owned subsidiary of Torstar Corporation. The Metroland family of newspapers is comprised of more than 70 community publications across Ontario. This newspaper is a member of the National NewsMedia Council. Complainants are urged to bring their concerns to the attention of the news- paper and, if not satisfied, write The National NewsMedia Council, Suite 200, 890 Yonge St., Toronto, ON M4W 2H2. Phone: 416-340-1981 Web: www.mediacouncil.ca newsroom@theifp.ca IndependentAndFreePress @IFP_11 WHO WE ARE Publisher Kelly Montague Regional Managing Editor Catherine O'Hara Managing Editor Karen Miceli Distribution Representative Iouliana Polar Real Estate Kristie Pells Regional Production Manager Manuel Garcia Halton Media General Manager Jason Pehora CONTACT US The Independent & Free Press 280 Guelph Street, Unit 77 Georgetown, ON L7G 4B1 Phone: 905-873-0301 Classifieds: 1-800-263-6480 Fax: 905-873-0398 Letters to the editor All letters must be fewer than 320 words and include your name and telephone number for verification purposes. We reserve the right to edit, condense or reject letters. Published letters will appear in print and/or online at theifp.ca Delivery For all delivery inquiries, please e-mail lpolar@miltoncanadianchampion.com or call 905-234-1019. OPINION TO LEARN HOW TO SUBMIT YOUR OWN CONTENT VISIT THEIFP.CA Many of my patients are reporting that they have trouble sleeping at night. They know because they wake up tired. They struggle to concentrate and may even fall asleep during the day while driv- ing or watching TV. Humans spend a third of their lives sleeping. And while most people sleep an average of seven to eight hours a night, there is no right number to strive for. The need for sleep varies with a person's age. It's also important to un- derstand that waking up refreshed depends on many factors, not just sleep. Diet, exercise and stress management matter. Mental and physical health matter. Workload and burnout matter. For those who want to improve their sleep habits, here are five tips to get you started: 1. Check your sleep envi- ronment: Your mattress and pillow should support your back and neck. The room should be dark and quiet. The temperature should be cool. 2. Avoid screens for at least 30 minutes before bedtime: Going to bed with your phone affects sleep ar- chitecture by interfering with your body's natural production of melatonin, a sleep hormone. Blue light from screens can also dam- age your retina and worsen your vision. 3. Do activities that are conducive to winding down your brain and body: Take a 30-minute stroll in the evening. Read a book. Play a board game. Do some colouring. 4. Meditate: Mindfulness meditation is learning how to be fully present in the mo- ment and be aware of your thoughts and feelings with- out distraction or judgment. It reduces anxiety and can help with sleep, stress and chronic pain. 5. Review your medica- tions with your family doc- tor: Some can cause sleep disturbances. Some can be overly sedating. Using me- dications to fall asleep is not the answer; sleep aids make insomnia worse and can also increase the risk of car accidents, falls, hip fractures and so on. There's more that you can do. Talk to your family doctor about getting a good night's rest. Dr. Nadia Alam is a Halton physician and past president of the Ontario Medical Association. Her columns also appear on www.drnadiaalam- .com. She can be reached through her website. A LOT GOES INTO YOUR SLEEP HERE ARE SOME TIPS FOR A MORE RESTFUL NIGHT, WRITES DR. NADIA ALAM This year has been diffi- cult for many small busi- nesses. As we approach the busiest shopping time of the year, I want to remind residents to safely support Halton's local businesses. Many of our local retail- ers and shops have been adapting to the pandemic by offering convenient on- line, delivery and curbside pickup options to ensure customers can stay safe while getting the products and services they need. I strongly encourage ev- eryone to support Halton's business community. SHOP ONLINE AND STAY SAFE Whether you are looking for the perfect gift, want to order takeout or simply need to order gro- ceries, there are many ways you can support Hal- ton businesses: • Purchase items online from local businesses: Many small businesses of- fer online and in-store op- tions. Visit the websites of local shops or retailers to place an order. • Order takeout, curb- side pickup or delivery from local restaurants and businesses: Whether you are ordering a meal, sup- plies for your home, gifts for the holidays or weekly groceries, call ahead or or- der online and arrange for curbside pickup or contact- less delivery. If you need to shop in person for any essential goods and services, re- member to stay safe by maintaining a two-metre distance from others and wearing a face covering or non-medical mask. Halton businesses have also implemented many guidelines to help keep shoppers and staff safe during the pandemic -- please remember to follow them. Shopping online and shopping local help to keep everyone safe while sup- porting our business com- munity. Together, we can help keep Halton a great place to live, work, raise a family and retire. Gary Carr is regional chair of Halton Region. He can be reached at gary.carr@halton.ca. SHOP LOCAL THIS HOLIDAY SEASON ONLINE AND DELIVERY SERVICES OFFERED BY MANY BUSINESSES, WRITES GARY CARR DR. NADIA ALAM Column SIGN UP FOR OUR WEEKLY NEWSLETTER AT THEIFP.CA GARY CARR Column