HealthyLife Articles

Tag: rest

Avoid Drowsy Driving 2

SleepWell® Program

Week 2

Driving while sleepy can severely impair your driving and cause an accident. Studies have linked sleepiness and fatigue to decreases in reaction time, decision making, and mind and body coordination. All of these factors are very important for safe driving.

According to estimates from the American Automobile Association (AAA), one out of every five deadly traffic accidents is due to drowsy driving. More than one-quarter of drivers admitted to driving in the past month while having trouble keeping their eyes open. (Source: AAA, 2014.)

Drive when you feel alert. On long drives, plan 15 minute breaks to get out and stretch your legs every two hours.

Closing your eyes for even a second (called microsleep) can be enough to travel blindly far down the road (or off the road). If you drive while you are fatigued, you and anyone around you is at serious risk.

Signs of fatigue:

* You can’t stop yawning

* You have trouble keeping your head up

* Your eyes close for a moment or go out of focus

* You have wandering, disconnected thoughts

* You have no memory of driving the last few miles

* You miss seeing a sign or your exit

* You slow down when you don’t mean to or break suddenly or too late

* You drift across the road or veer off onto rumble strips

What to do:

* Pull to the side of the road or go to a rest stop

* Take a 15-20 minute nap. If you can, have 250-300 mg caffeine (amount in 2 cups of coffee) before the nap.

* Get a non-drowsy person to drive or find some way of getting home without driving yourself

* Drive to a motel or place where you can sleep

© American Institute for Preventive Medicine

January 23, 2026
Deep Sleep Is Vital To Health

Sleep Well

* While the body rests during sleep, the brain remains active. During deep sleep, hormones are made that:

* Promote growth and repair cells and tissues

* Fight infections

* Help the body control hunger

* Most healthy adults need between seven and a half to nine hours of sleep per night to function at their best.

Dos

* Keep your bedroom quiet, dark, and comfortable.

* Have a warm cup of tea without caffeine before bedtime.

* Go to bed at the same time each night and get up at the same time each morning.

* Get some exercise during the day.

Don’ts

* Don’t sleep with lights or the TV on.

* Don’t have a night cap. Alcohol before bedtime robs you of deep sleep.

* Don’t eat large meals before bedtime.

* Don’t watch screens or scroll through news and social media at least one hour before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Seek Downtime Daily 2

SleepWell® Program

Week 4

Downtime is idle time between activities. Examples are the moments you have waiting at a red light, the time spent riding in an elevator, and the extra time during a lunch break.

Idle time allows your brain to rest and process and store information (how you learn and form memories). If you’ve ever had a great idea come to you in the shower, you know how creative your mind is during this time.

Often, multi-tasking steals this time away. The resulting “addiction to activity” does not let your mind rest during the day. The result can be a feeling of being busy all the time. You may feel like you need “time to think.” If you go all day without downtime, it can be harder to quiet your mind at night and go to sleep.

Practice letting your mind rest every day. If you are used to filling your time with multiple tasks at once, the following exercise may be eye-opening!

Try this: Sit in a room for 15 minutes and do nothing. Don’t look at your phone or seek any other distractions. Let thoughts enter your mind.

Reflect:

How did you feel at the end of 15 minutes?

Natural Ways to Include Downtime Daily

* Turn off notifications on your phone. Set aside time for social media during the day-and avoid it at other times.

* Listen to music instead of the news or talk radio while driving. Or, sit in silence and let your mind wander.

* Set an alarm on your phone to remind you to take five minutes of “blank space” time in your day.

© American Institute for Preventive Medicine

January 23, 2026
Sleep Disorders & Snoring 2

Sleep Well

Not getting enough sleep can cause you to be sleepy during the day. It can make you less able to function. Snoring and sleep disorders can cause these problems, too.

Insomnia

Signs & Symptoms

* Having trouble falling asleep. Waking up in the middle of the night. Waking up too early and not being able to get back to sleep.

* Feeling like you didn’t get enough sleep.

Causes

* Too much caffeine. Drinking alcohol and/or smoking before bedtime.

* Too much noise when falling asleep.

* Emotional stress. Depression. Anxiety. The manic phase of bipolar disorder.

* Fibromyalgia.

* Over active thyroid gland.

* Any condition, illness, injury, or surgery that causes enough pain or discomfort to interrupt sleep. Heart or lung conditions that cause shortness of breath when lying down. Side effects of some medicines, such as over-the-counter diet pills or decongestants.

* Changes in sleep/wake schedules, such as with work shift changes and jet lag.

* In children, nightmares or bed-wetting.

Treatment

* Self-care and prevention tips.

* Treating the problem.

* Prescribed short-acting sleeping pills.

Self-Care / Prevention

* Avoid caffeine for 8 hours before bedtime.

* Avoid long naps during the day.

* Have no more than 1 alcoholic drink with or after dinner.

* Avoid using electronic devices, such as a laptop computer before falling asleep and in the middle of the night. The type of light that emits from these devices makes it hard to fall asleep.

* Avoid nicotine. Don’t smoke. Stay away from secondhand smoke.

* Get regular exercise, but not within a few hours of going to bed.

* Before bedtime, take a warm bath or read a book, etc. Avoid things that hold your attention, such as watching a suspense movie.

* Keep your bedroom quiet, dark, and comfortable.

* Follow a bedtime routine. Lock or check doors and windows, brush your teeth, etc.

* Count sheep! Picture a repeated image. Doing this may bore you to sleep.

* Listen to recordings that help promote sleep.

* Take over-the- counter sleep aids, (e.g., melatonin, Tylenol PM, etc.) as advised by your doctor. Don’t take anyone else’s sleeping pills.

* If you wake up and can’t get back to sleep or can’t fall asleep, after 30 minutes, get out of bed. Read a relaxing book or sit quietly in the dark. In about 20 minutes, go back to bed. Do this as many times as needed.

Restless Leg Syndrome (RLS) and Periodic Limb Movements in Sleep (PLMS)

Signs & Symptoms

* Creeping, crawling, pulling and/or painful feelings in one or both legs.

* Jerking or bending leg movements that you can’t control during sleep.

Causes

The cause is not known. These factors play a role:

* Family history of RLS.

* The last months of a pregnancy.

* Chronic diseases, such as kidney failure, diabetes, and rheumatoid arthritis.

Treatment

* Self-care and prevention tips.

* Prescribed medicines to control symptoms.

* A type of electric nerve stimulation.

Self-Care / Prevention

* Take medications as prescribed. Let your doctor know if the medicine no longer helps.

* For relief, move the legs. Walk, rub, or massage them or do knee bends.

* Limit or avoid caffeine.

* Take a warm bath before bedtime.

Sleep Apnea

Signs & Symptoms

* Loud snoring and snorting sounds while sleeping on the back.

* Repeated periods when breathing stops 10 or more seconds during sleep.

* Waking up many times during the night. Excessive daytime sleepiness.

* Exhaustion. Hard time concentrating. Acting very cranky. Depression or other mental changes.

* Early morning headaches.

Causes

* Too much muscle tissue is in the airway or the tissue relaxes and sags. These things narrow or block the airway. Persons who snore loudly and are overweight are more prone to these problems.

* A physical problem in the nose or upper airway.

Treatment

The goal is to keep the airway open during sleep. This is done with self-care measures and one of these treatments:

* A mouth guard dental device custom made by a dentist. This is worn during sleep. It pushes the lower jaw forward to open the air passage behind the tongue.

* A nasal continuous positive airway pressure (CPAP) device. Pressure from an air blower forces air through the nasal passages using a mask worn over the nose during sleep.

* Surgery to correct the cause of the airway obstruction.

Self-Care / Prevention

* Lose weight, if you are overweight.

* Don’t drink alcohol. Don’t use tobacco products.

* Don’t take sleeping pills or sedatives.

* Use methods, such as those listed under Self-Care / Prevention – For Snoring to keep from sleeping on your back.

Snoring

Signs & Symptoms

* Loud sounds. Harsh breathing. Snorting sounds. These occur during sleep.

Causes

* Sleeping on the back. The tongue falls back toward the throat and partly closes the airway.

* Nasal congestion from allergies or colds. Smoking. Drinking alcohol. Taking sedatives. Overeating (especially before bedtime).

* Sleep apnea or chronic respiratory disease.

* An obstructed airway. This can be due to enlarged tonsils or being overweight.

* Changes in hormones, such as during menopause or the last month of pregnancy.

Treatment

Self-care treats most cases. Other options are:

* Wearing a dental device that holds the jaw in a forward position.

* Surgery, if needed, to correct the problem.

* Treatment for sleep apnea, if needed.

Self-Care / Prevention

* Sleep on your side. Prop an extra pillow behind your back so you won’t roll over. Sleep on a narrow sofa for a few nights to get used to staying on your side.

* Sew a large marble or tennis ball into a pocket on the back of your pajamas. This can help you stay on your side when you sleep.

* If you must sleep on your back, raise the head of the bed 6 inches on bricks or blocks. Or buy a wedge that is made to be placed between the mattress and box spring to elevate the head section.

* Lose weight, if you are overweight. Excess fatty tissue in the throat can cause snoring. Losing 10% of your body weight will help.

* Don’t smoke. If you do, quit. Limit or don’t have alcohol, sedatives, or a heavy meal within 3 hours of bedtime.

* To relieve nasal congestion, try a decongestant before you go to bed.

* Get rid of allergens in the bedroom. These include dust, down-filled (feathered) pillows, and down-filled bed linen.

* Try over-the-counter “nasal strips.” These keep the nostrils open and lift them up. This helps lessen congestion in nasal passages.

Questions to Ask

How Much Sleep is Needed?

* Adults need between 7 and 9 hours of sleep each night.

* Teens need at least 8-1/2 to 9-1/4 hours of sleep each night.

* After 6 months of age, most children sleep between 9 and 12 hours at night. Up to age 5, children may also take daytime naps for a total of 1/2 to 2 hours a day.

Resources

National Center on Sleep Disorders Research (NCSDR)

301.435.0199

www.nhlbi.nih.gov/about/ncsdr

National Sleep Foundation

703.243.1697

www.sleepfoundation.org

© American Institute for Preventive Medicine

January 23, 2026
Sleep Tips

Sleep Well

Nothing makes you feel better than a good night’s sleep.

* Do physical exercise daily.

* Follow a regular daily schedule for meals and snacks.

* Don’t have more than 1 alcoholic drink with or after dinner. Avoid large meals near bedtime.

* Plan to wake up about the same time everyday. Avoid long naps during the day.

* Get sunlight everyday, especially in the afternoon.

* Dim the lights in the house an hour or two before going to bed.

* Follow a bedtime routine. Keep your bedroom dark, quiet, and comfortable.

* Limit caffeine. Do not have any for 6 hours before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Sleep Well, Be Well

Sleep Well

Poor sleep habits affect memory and mood. Adults need about seven to eight hours of sleep nightly to be at their best physically and mentally during waking hours.

Action Step: Set up a bedtime routine. Take a warm bath or shower. Choose your outfit for the next day. Brush and floss your teeth.

© American Institute for Preventive Medicine

January 23, 2026
Colds & Flu

Children’s Health

Colds and flu are infections of the nose and throat. Both are caused by viruses.

It can be hard to tell if your child has a cold or the flu. Why? They both have the same type of symptoms. But symptoms for the flu are worse than ones for a cold. Flu symptoms come on fast. Ones for a cold come on slower.

Signs & Symptoms

Prevention

Antibiotics do not treat colds and flu. Most colds clear up in about a week. Sometimes, a cold lasts up to 2 weeks.

Fever and most flu symptoms usually go away after 5 days, but coughing and feeling weak can last up to 2 weeks.

To Help Prevent Colds and Flu

* Take your child for a yearly flu vaccine as advised.

* Don’t smoke or let your child smoke.

* Keep your child away from persons who have the flu or a cold.

* See that your child eats and sleeps well and gets lots of exercise.

Tell your child to do these things:

* Wash your hands often. Keep them away from your nose, eyes, and mouth.

* Cover your nose when you sneeze. Use a handkerchief or tissues when you sneeze, cough, or blow your nose. This helps prevent passing germs to others.

Questions to Ask

Self-Care

Have your child do these things:

* Rest.

* Drink lots of liquids. They help clear out the respiratory tract. This can help prevent other problems, like bronchitis.

* Eat chicken soup. It helps clear out mucus.

If your child’s throat is sore, have him or her do these things:

* Gargle every few hours with 1/4 teaspoon of salt in 1/2 cup of warm water, if able to. (A child can usually do this starting at age 6.)

* Suck on a piece of hard candy or cough drop once in a while. (Don’t give these to children under 5 years old.)

Things you can do:

* Try to clear your child’s nose. This is very important in babies under 6 months old, because some can’t breathe through their mouths yet. Also, they can’t breast or bottle-feed if they can’t breathe through the nose. To clear your child’s nose:

– Use an over-the-counter spray or drops for the nose made of salt and water. An example is Ocean® brand. Follow the label’s advice or that of your child’s doctor.

– For a baby who can’t blow his or her nose, leave the salt drops in for 1 minute. Then use a soft rubber suction bulb to draw out the mucus. Lie the baby on his or her back. Aim the bulb straight down, not at an angle! (You can get a suction bulb at the drug store.) Or use a cotton swab to wipe the mucus out. Don’t put the suction bulb or cotton swab too far into the nose. You could cause a nosebleed.

– For a child who can blow his or her own nose, have the child do it 1 minute after the salt drops are in.

* Put a cool-mist vaporizer or humidifier in your child’s room. Use distilled (not tap) water. Clean it every day.

* For fever and muscle aches, give your child acetaminophen or ibuprofen. Make sure you give the right kind and dose for your child’s weight. (Note: Do not give aspirin. Aspirin and other medicines that have salicylates have been linked to Reye’s Syndrome.

* Check with your child’s doctor about using over-the-counter medicines for colds and flu for children under age 2.

* Call your child’s doctor if he or she gets a fever after a cold or after the flu has gone away.

* Washing the hands often helps stop spreading the flu. Have your child wash his or her hands:

– After playing with others.

– When he or she gets home from school.

– After blowing his or her nose.

– After touching toys or other people’s things.

Signs of Reye’s Syndrome

Be on the lookout for Reye’s Syndrome after the flu or chickenpox. Reye’s Syndrome does not happen very often. But you should know about it. Look for these signs:

* Vomiting over and over again. Or vomiting that does not stop.

* Loss of pep and energy.

* Acting very, very sleepy.

* Acting very, very cranky.

* Striking out at others.

* Acting strange.

* Convulsions.

(Note: If your child shows signs of Reye’s Syndrome, get medical care fast!)

© American Institute for Preventive Medicine

January 23, 2026
Laryngitis

Ear, Nose & Throat Conditions

Laryngitis is when your larynx (voice box) is irritated or swollen.

Signs & Symptoms

* Hoarse, husky, and weak voice or loss of voice.

* Cough.

* Sore throat, fever, and/or trouble swallowing.

Causes

Common causes are allergies and irritants like smoke; bacterial or viral infections; and strained vocal cords. Smoking, drinking alcohol, breathing cold air, and using already distressed vocal cords can make the problem worse. Growths on the vocal cords or nerve damage to the vocal cords can also cause hoarseness.

Treatment

Self-care treats most cases of laryngitis. If needed, your doctor may prescribe an antibiotic for a bacterial infection.

Questions to Ask

Self-Care / Prevention

* Don’t smoke. Avoid secondhand smoke.

* Don’t talk if you don’t need to. Write notes, instead.

* Use a cool-mist humidifier in your bedroom.

* Drink a lot of fluids. Drink warm drinks, such as weak tea, with honey and/or lemon juice.

* Gargle every few hours with warm salt water (1/4 teaspoon of salt in 1 cup of warm water).

* Run hot water in the shower to make steam. Sit in the bathroom and breathe the moist air.

* Suck on cough drops, throat lozenges, or hard candy. (Don’t give to children under age 5.) Take an over-the-counter medicine for pain as directed on the label.

Resources

American Academy of Otolaryngology –

Head and Neck Surgery

www.entnet.org

© American Institute for Preventive Medicine

January 23, 2026
Sleep Disorders & Snoring

General Health Conditions

Not getting enough sleep can cause you to be sleepy during the day. It can make you less able to function. Snoring and sleep disorders can cause these problems, too.

Insomnia

Signs & Symptoms

* Having trouble falling asleep. Waking up in the middle of the night. Waking up too early and not being able to get back to sleep.

* Feeling like you didn’t get enough sleep.

Causes

* Too much caffeine. Drinking alcohol and/or smoking before bedtime.

* Too much noise when falling asleep.

* Emotional stress. Depression. Anxiety. The manic phase of bipolar disorder.

* Fibromyalgia.

* Over active thyroid gland.

* Any condition, illness, injury, or surgery that causes enough pain or discomfort to interrupt sleep. Heart or lung conditions that cause shortness of breath when lying down. Side effects of some medicines, such as over-the-counter diet pills or decongestants.

* Changes in sleep/wake schedules, such as with work shift changes and jet lag.

* In children, nightmares or bed-wetting.

Treatment

* Self-care and prevention tips.

* Treating the problem.

* Prescribed short-acting sleeping pills.

Self-Care / Prevention

* Avoid caffeine for 8 hours before bedtime.

* Avoid long naps during the day.

* Have no more than 1 alcoholic drink with or after dinner.

* Avoid using electronic devices, such as a laptop computer before falling asleep and in the middle of the night. The type of light that emits from these devices makes it hard to fall asleep.

* Avoid nicotine. Don’t smoke. Stay away from secondhand smoke.

* Get regular exercise, but not within a few hours of going to bed.

* Before bedtime, take a warm bath or read a book, etc. Avoid things that hold your attention, such as watching a suspense movie.

* Keep your bedroom quiet, dark, and comfortable.

* Follow a bedtime routine. Lock or check doors and windows, brush your teeth, etc.

* Count sheep! Picture a repeated image. Doing this may bore you to sleep.

* Listen to recordings that help promote sleep.

* Take over-the- counter sleep aids, (e.g., melatonin, Tylenol PM, etc.) as advised by your doctor. Don’t take anyone else’s sleeping pills.

* If you wake up and can’t get back to sleep or can’t fall asleep, after 30 minutes, get out of bed. Read a relaxing book or sit quietly in the dark. In about 20 minutes, go back to bed. Do this as many times as needed.

Restless Leg Syndrome (RLS) and Periodic Limb Movements in Sleep (PLMS)

Signs & Symptoms

* Creeping, crawling, pulling and/or painful feelings in one or both legs.

* Jerking or bending leg movements that you can’t control during sleep.

Causes

The cause is not known. These factors play a role:

* Family history of RLS.

* The last months of a pregnancy.

* Chronic diseases, such as kidney failure, diabetes, and rheumatoid arthritis.

Treatment

* Self-care and prevention tips.

* Prescribed medicines to control symptoms.

* A type of electric nerve stimulation.

Self-Care / Prevention

* Take medications as prescribed. Let your doctor know if the medicine no longer helps.

* For relief, move the legs. Walk, rub, or massage them or do knee bends.

* Limit or avoid caffeine.

* Take a warm bath before bedtime.

Sleep Apnea

Signs & Symptoms

* Loud snoring and snorting sounds while sleeping on the back.

* Repeated periods when breathing stops 10 or more seconds during sleep.

* Waking up many times during the night. Excessive daytime sleepiness.

* Exhaustion. Hard time concentrating. Acting very cranky. Depression or other mental changes.

* Early morning headaches.

Causes

* Too much muscle tissue is in the airway or the tissue relaxes and sags. These things narrow or block the airway. Persons who snore loudly and are overweight are more prone to these problems.

* A physical problem in the nose or upper airway.

Treatment

The goal is to keep the airway open during sleep. This is done with self-care measures and one of these treatments:

* A mouth guard dental device custom made by a dentist. This is worn during sleep. It pushes the lower jaw forward to open the air passage behind the tongue.

* A nasal continuous positive airway pressure (CPAP) device. Pressure from an air blower forces air through the nasal passages using a mask worn over the nose during sleep.

* Surgery to correct the cause of the airway obstruction.

Self-Care / Prevention

* Lose weight, if you are overweight.

* Don’t drink alcohol. Don’t use tobacco products.

* Don’t take sleeping pills or sedatives.

* Use methods, such as those listed under Self-Care / Prevention – For Snoring to keep from sleeping on your back.

Snoring

Signs & Symptoms

* Loud sounds. Harsh breathing. Snorting sounds. These occur during sleep.

Causes

* Sleeping on the back. The tongue falls back toward the throat and partly closes the airway.

* Nasal congestion from allergies or colds. Smoking. Drinking alcohol. Taking sedatives. Overeating (especially before bedtime).

* Sleep apnea or chronic respiratory disease.

* An obstructed airway. This can be due to enlarged tonsils or being overweight.

* Changes in hormones, such as during menopause or the last month of pregnancy.

Treatment

Self-care treats most cases. Other options are:

* Wearing a dental device that holds the jaw in a forward position.

* Surgery, if needed, to correct the problem.

* Treatment for sleep apnea, if needed.

Self-Care / Prevention

* Sleep on your side. Prop an extra pillow behind your back so you won’t roll over. Sleep on a narrow sofa for a few nights to get used to staying on your side.

* Sew a large marble or tennis ball into a pocket on the back of your pajamas. This can help you stay on your side when you sleep.

* If you must sleep on your back, raise the head of the bed 6 inches on bricks or blocks. Or buy a wedge that is made to be placed between the mattress and box spring to elevate the head section.

* Lose weight, if you are overweight. Excess fatty tissue in the throat can cause snoring. Losing 10% of your body weight will help.

* Don’t smoke. If you do, quit. Limit or don’t have alcohol, sedatives, or a heavy meal within 3 hours of bedtime.

* To relieve nasal congestion, try a decongestant before you go to bed.

* Get rid of allergens in the bedroom. These include dust, down-filled (feathered) pillows, and down-filled bed linen.

* Try over-the-counter “nasal strips.” These keep the nostrils open and lift them up. This helps lessen congestion in nasal passages.

Questions to Ask

How Much Sleep is Needed?

* Adults need between 7 and 9 hours of sleep each night.

* Teens need at least 8-1/2 to 9-1/4 hours of sleep each night.

* After 6 months of age, most children sleep between 9 and 12 hours at night. Up to age 5, children may also take daytime naps for a total of 1/2 to 2 hours a day.

Resources

National Center on Sleep Disorders Research (NCSDR)

301.435.0199

www.nhlbi.nih.gov/about/ncsdr

National Sleep Foundation

703.243.1697

www.sleepfoundation.org

© American Institute for Preventive Medicine

January 23, 2026
Tips For A Healthier, Easier Pregnancy

Pregnancy & Prenatal Care

Healthy moms tend to have healthy babies. If you plan to become pregnant, take the following steps to help your baby get off to a good start.

* Have a complete medical exam, including a gynecological exam. A number of medical conditions, including obesity, high blood pressure, diabetes, smoking, alcohol use, nutritional deficiencies, and Rh negative blood factor (after the first pregnancy) can jeopardize the health of mother and child.

* Check with your doctor about the effects of any prescription or over-the-counter medication you take.

* If you have a chronic medical condition, ask your doctor how it may affect your pregnancy and whether or not you should change or adjust your medication.

* If you use an IUD or take birth control pills, use an alternative form of birth control for 1 to 2 months before trying to become pregnant.

* If you’re markedly overweight, plan to lose excess pounds before becoming pregnant.

* Exercise regularly.

* Consider genetic tests or counseling if you or your husband has a family history of genetic disorders, if you are 35 or older, or if your husband is 50 or older.

You and your baby will do best if you follow these guidelines.

* Ask your doctor or a dietitian to outline a meal plan that meets the special nutritional needs created by pregnancy.

* Avoid caffeine, alcohol, nicotine, and illicit drugs, as they can harm you and your unborn baby.

* Consult your doctor before taking any medication.

* Ask your doctor what prenatal vitamin/mineral supplement you should take.

* Follow your health care provider’s advice about weight gain. The amount of weight you gain should depend on your pre-pregnancy weight and health status, as well as your ethnic background. If you are very overweight, plan to lose excess pounds before you get pregnant.

* Continue to exercise in moderation.

* Practice relaxation and other stress management techniques. (Doctors think emotional stress may constrict the blood supply to the uterus and placenta, the baby’s only source of oxygen and nutrients.)

* Enroll in childbirth preparation classes.

* If you own a cat, arrange for someone else to empty the litter box. Cat excrement can transmit a disease called toxoplasmosis. If you’re infected while pregnant, your baby may be stillborn, born prematurely, or suffer serious damage to the brain, eyes, or other parts of the body.

© American Institute for Preventive Medicine

January 23, 2026