In today's fast-moving world of instant gratification, it can be difficult to recognize the long-term benefits of making healthy lifestyle choices. some everyday decisions, like eating more green vegetables and drinking enough water have positive effects that aren't immediately noticeable to your body.

Other choices have a more immediate impact on how you feel. For example, every morning your body sends a clear message about whether it had enough sleep the night before. Either you wake up feeling refreshed and energized or you find yourself groggy and lethargic well into the late morning hours.

Like clockwork, most of us reach for a morning cup of coffee or tea to help shake off any lingering urges to hop back into bed. But think about the message your body is sending before you reach for the mug. Are you getting enough sleep, and is it good sleep?

Sleep allows the brain to process information, helps fight off illnesses and lets the body restore itself. Not getting enough sleep, or suffering from sleep disorders, leaves the body in a weakened state.

While eight hours of sleep each night is still considered necessary for most people to maintain good health, it's important to pay attention to your body. As long as you feel alert during the daytime, forcing yourself to sleep for a full eight hours or going to bed before you feel tired at night will only lead to wasted time tossing and turning.

If you feel that you need to sleep longer and better, try going to bed and waking up at the same time every day, so that your body is trained to anticipate a regular schedule.

Daily exercise is a useful tool to promote sleep, but don't exercise or consume any caffeine or large meals close to bedtime. Activities with a calming effect, such as reading or listening to soft music, can help you ease into sleep.

Sleeping pills might be useful to combat insomnia for a while, but they should never be used as a long-term solution. Certain medications can interfere with sleep.

If no lifestyle changes seem to help, as your doctor for advice.

RECONSTRUCTIVE SURGERY FULLY COVERED AFTER MASTECTOMY

Millions of Americans, whether they're HMO members or not, mistakenly believe that HMOs never cover procedures often referred to as "plastic surgery." That is simply incorrect.

Some procedures are, of course, classified as cosmetic and, therefore, not covered.

But women who undergo a mastectomy are entitled to reconstructive surgery as part of your HMO's comprehensive benefits package.

The Women's Health and Cancer Rights Act of 1998 has further clarified the policy, which often varied from carrier to carrier.

In the case of a participant or beneficiary who is receiving benefits under the plan in connection with a mastectomy and elects reconstruction, federal law requires a coverage in a manner determined in consultation with the attending physician and the patient, for:

• Reconstruction of the breast on which the mastectomy was performed.
• Surgery and reconstruction of the other breast to produce a symmetrical appearance
• Prostheses and treatment of physical complications at all stages of the mastectomy, including lymph edemas.

This coverage is subject to the plan's annual deductible and coinsurance provisions.