@pamperme

I tried many herbal supplements for sleep and they help if I am not very stressed but when I need extra help Benadryl (6 hour) helps , or ZQuil and I also discovered that CBD and THC gummise help 100 % ( and I use half the recommended dose !!! , go slowly if you never used weed, I did not ever try it before).
I tried one med. that doctor prescribed and I thought I would die even though I took half the pill - it is called Tramadol - never again I will ask a doctor for sleep aid 😡. If you do go to doctor ask for mild sedative, NOT this crap that is actually very old anti depressant - just horrible drug and lasts for at least 24 or more hours. I have no idea what is wrong with doctors in general.

Bouncing moves - absolutely necessary since those use "gravity signals" sent to bones to grow stronger. I have no idea why nobody mentions that in their presentations (actually that Australian guy who sells app. did - he suggested bunny jumps and step). Many studies are done proving that bounce gives bones signal to grow. If you have sensitive knees or hips than simple "up up, down down" on one step will do. Or small trampoline too. There is no need to do whole aerobic routine on a step - just gong up and down that platform or if you have steps in the garden or in the home use the first step as a prop. Now, if you have stamina step aerobic part would give you both - bone exercises and cardio and lover body muscle exercises.

My husband does weight also , every day for 30 min and uses you-tube series for prostate cancer patients. Exercises are done at home. He showed them to UCSF nutritionist and their PT person and both confirmed that they are exactly what he needs to do. He was told to challenge muscles with heavier weights as soon as repetition becomes "comfortable". One has to do given number of reps till one just can not do single one more.

Wishing you the best always 💗