HealthyLife Articles

Tag: sleep

Daily Habits For A Restful Sleep

SELF-CARE CORNER

Your habits during the day have a significant influence on how well you sleep. From the moment you open your eyes in the morning, the choices you make determine whether your body will be ready to rest at bedtime.

Creating a sleep-minded daily routine will set the stage for a good night’s rest. If you’re struggling to fall asleep or stay asleep, it’s time to reset your daily rhythm so you wake up refreshed and ready to go.

Get up at the same time each day

A consistent sleep schedule lets your body know when to be alert and when to settle down for bed. Getting up at the same time each day is essential to establish a sleep rhythm.

Think of getting up in the morning as step one of your sleep schedule. If step one is consistent, then all the other steps can fall into place. If you’re tired, it’s better to go to bed early than sleep in late.

Spend time outside

Natural light is a signal to the body that it’s time to be awake and alert. Being outdoors stimulates hormones related to your circadian rhythm. These hormones help determine how energetic you feel during the day and how well you sleep at night.

Exposure to early morning sunlight is ideal for regulating your sleep/wake pattern. If you are unable to get outside, use bright lights early in the day to simulate sunlight.

Exercise in the morning

Being physically active first thing in the morning can give you a boost of energy. The more active and energetic you feel during the day, the more likely you will wind down at night.

If exercising first thing isn’t possible, make sure to get your exercise in as early in the day as you can. Avoid exercising within a few hours of bedtime as it may make you too energized to fall asleep.

Eat consistent meals

The timing of your meals is an important part of your sleep cycle. When you eat, you are communicating the time of day to your body. Consistent meals also provide energy so you can be alert and productive during your waking hours.

Avoid skipping meals or snacking late at night. Eating or drinking close to bedtime sends the wrong signal. At night, you want your energy levels to drop and your body to focus on repair and rest.

Source: National Heart, Lung, and Blood Institute

© 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
Help For Restless Legs

SELF-CARE CORNER

Do you feel a twitchy, jumpy feeling in your legs when you sit or lie down? Do you have an urge to move your legs when you go to bed at night? If so, you may have restless legs syndrome (RLS).

What is RLS?

RLS is known as a sleep disorder, although it can happen when you’re awake or asleep. It occurs when you’re resting or lying still, and is more common at night. Because it can interfere with sleep, RLS is linked to:

* Daytime sleepiness

* Memory problems or trouble concentrating

* Mood changes

* Job performance issues

* Problems with personal relationships

RLS affects people of any age, but tends to cause more problems in older adults.

What causes it?

RLS can run in families, especially if your symptoms began before age 40. Experts believe RLS may be related to a problem in the part of the brain that controls movement. It may be linked to certain health problems, including:

* Low iron in your blood (iron deficiency anemia)

* End-stage renal (kidney) disease

* Neuropathy (nerve damage)

Most of the time, though, there’s no clear cause of RLS.

Self-care tips for restless legs

You may be able to manage mild RLS at home. Try these tips:

* Avoid caffeine. Drinks like coffee, tea, energy drinks and cola usually contain caffeine.

* Don’t smoke. Ask your doctor if you need help quitting.

* Avoid alcohol.

* Get moderate exercise early in the day. Don’t exercise right before bedtime.

* Try relaxation techniques like deep breathing, meditation or yoga before bed.

* Make sleep a priority. Go to bed and get up at the same time each day. Aim for seven to eight hours of sleep each night.

See your doctor regularly and tell your doctor about any symptoms you’re having. You may also want to ask if you should get your iron levels checked. Doctors sometimes treat more severe cases of RLS with medications.

Sources: American Academy of Family Physicians, National Institute of Neurological Disorders and Stroke, Restless Legs Syndrome Foundation

© American Institute for Preventive Medicine

January 23, 2026
How Caffeine Affects Your Brain

WELL-BEING

Every day, millions of people wake up with a hot cup of coffee or tea. Caffeine in these products helps you feel alert. But how does caffeine work – and what does it do to your brain?

Adenosine and sleepiness

Your body naturally makes a chemical called adenosine. It builds up in your body during the day. As levels get higher, you start to feel tired.

Caffeine blocks adenosine from working on brain cells. This prevents you from feeling sleepy. But it can’t fool your body forever. Over time, your body makes more adenosine. Then you need more caffeine to get the same “perk-up” effects.

Adenosine is one of the reasons it’s hard to quit caffeine. When you suddenly stop, your body must start making lower levels of adenosine again. This takes time. You might feel more tired or get headaches while your body adjusts.

Sensitivity varies

Have you ever had too much caffeine? You might feel sick to your stomach or like your heart is racing. You may also feel anxious or nervous.

But not everyone has this reaction. Some people break down caffeine faster than other people. How fast you process caffeine depends on your genes.

Who should skip caffeine?

Avoid caffeine if you have:

* Acid reflux or other digestive problems

* Trouble sleeping or sleep disorders

* High blood pressure

* Heart conditions

Children, teens and women who are pregnant or breastfeeding are often advised to stay away from caffeine, too.

Is caffeine safe?

For most healthy adults, a little caffeine each day is OK. But choose sources without lots of added sugar, such as overly sweetened coffee drinks and sweet teas. And if you’re tired all the time, make sure you’re:

* Getting enough sleep

* Eating a healthy diet

* Drinking enough water each day

* Getting regular exercise, which can boost your energy levels

Talk to your doctor if you have questions about caffeine and your health.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Keeping Your Brain Healthy

WELL-BEING

Brain health is your ability to learn, remember, plan and concentrate on things. Exercise is good for your brain – but it’s a different type of workout. Here are some things to know about boosting your own brain health.

Puzzles are great – but they don’t fight dementia.

There is no evidence that crosswords and sudoku puzzles can prevent Alzheimer’s disease. But they’re still great brain exercise, so keep doing them!

Bring out your creative side.

Recent studies show that doing a creative art can help improve memory, comprehension and problem-solving abilities as you age. So pick up that musical instrument, paintbrush or whatever is fun and creative for you to do.

Talk to your doctor.

If you’re worried about memory loss or brain changes, talk to your doctor. They can help you find out the cause of any brain changes and work toward a solution. For instance, lack of sleep and certain medications can cause changes in mood or memory.

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
Snoring And Your Health

SELF-CARE CORNER

Occasional snoring is often harmless. It may happen when a person has a stuffy nose or is lying on their back. But if you snore every night, talk with a doctor. Long-term snoring can lead to health problems.

Sleep suffers

Snoring can make you wake up many times during the night. You probably won’t remember these awakenings. They interfere with your body’s ability to get good, sound sleep.

Without quality sleep, you may feel tired nearly every day. This can lead to problems at work, school or home. In severe cases, it can lead to dangers like car collisions if you fall asleep at the wheel.

Obstructive sleep apnea

Sometimes snoring is a sign of a health problem called obstructive sleep apnea (OSA). Signs of OSA include:

* Loud snoring that happens nearly every night

* Pauses in breathing during sleep (this can happen hundreds of times per night)

* Choking or gasping for air during the night

* Feeling very tired even after a full night’s sleep

* Trouble concentrating or being irritable

* Waking up with a headache

OSA can also cause heart problems because it can increase a person’s risk of high blood pressure, stroke or heart disease. It can also cause an irregular heartbeat, known as an arrhythmia.

How to fix snoring

There are many ways to reduce or eliminate snoring. First, see a doctor to get checked for any health problems. Your doctor may recommend:

* If you smoke, quit. Smoking can make snoring worse and leads to other serious health problems.

* Limit or avoid alcohol. Don’t drink alcohol close to bedtime. Alcohol relaxes throat muscles and can cause more snoring and pauses in breathing.

* Work toward a healthy weight if you are overweight. Being overweight often makes snoring worse.

If these measures don’t help, ask your doctor about other options. Certain devices and surgery can help some people quit snoring.

Relationship problems

Snoring can cause social problems too. Some people find that their marriage or domestic partnership suffers. Partners may not be able to sleep in the same room because of the noise.

Sources: American Academy of Otolaryngology – Head and Neck Surgery

© American Institute for Preventive Medicine

January 23, 2026
Stay Healthy With Shift Work

WORK LIFE

For many people, shift work is a great way to get in hours around family commitments. For some people, shift work is simply part of their profession. Nurses, doctors, first responders and many others work shifts because it’s necessary.

When you don’t work a 9 to 5 shift, it can be harder to find time to eat well and exercise. In the middle of the night, most restaurants and stores are closed. You may also feel tired and less motivated to exercise and eat well. But there are some ways to get around these obstacles.

Try these healthy tips if you work a shift schedule:

1. Stock up on healthy food. When you’re tired, it’s easy to simply reach for convenience foods. Instead, keep your favorite fresh foods on hand at home or work and make them convenient. Washed and cut fruits and vegetables are a great snack anytime. You may also try nuts or seeds, oatmeal and hummus.

2. Make meals before your shift. Many times, the only choice during shift work is a vending machine. Try cooking large meals in a crock pot and freezing individual portions.

3. Avoid large portions. Many people feel tired and sluggish after a large meal. Pack portions that will fill you up without making you feel stuffed. Between meals, choose pre-packed, healthy snacks.

4. Take a break to eat. Sit down at a table, if possible. Enjoy your food and eat slowly. This can help you avoid overeating or mindless snacking.

5. Watch the caffeine. Many people need at least six hours or more to process caffeine so they can sleep. If you’re feeling sluggish, try drinking plenty of water instead of coffee or tea.

6. Move your body when you can. Walk up and down stairs or hallways on breaks. Try stretching at your desk. You can even do some jumping jacks if you don’t have time for anything else. Any kind of physical activity can give you more energy and lift your mood.

7. Remember that sleep is important. Even if you don’t have a typical work schedule, you can still make sleep a priority. Aim for seven to nine hours per 24-hour period. If you can’t get that much at once, see if you can still get that much by using naps.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Stop Snoring

SELF-CARE CORNER

Almost everyone snores sometimes. But some people snore a lot, and it may be disruptive to their sleep and those around them. Snoring may just be a nuisance, but it could also be a sign of a serious problem.

What is snoring?

Snoring is the harsh sound made when air vibrates the tissue around your airway while you breathe. When you sleep, it’s normal for your throat to relax and your tongue to slide back into your mouth. However, if anything obstructs the flow of air, you get vibrations known as snoring.

The sound can range from gentle to grating, depending on the degree of obstruction or the specific structure of your airway.

Causes

* Stuffy nose from a cold or allergies

* Sleep position

* Bulky throat tissue from large tonsils or adenoids

* Your unique mouth anatomy

* Being overweight

* Poor muscle tone due to age, alcohol consumption, or sleep deprivation

* A serious condition called Obstructive Sleep Apnea (OSA)

What makes snoring dangerous?

Excessive snoring may be a sign of obstructive sleep apnea (OSA). This condition occurs when breathing is fully or partially obstructed for more than 10 seconds during sleep. You may wake with a snort or gasp and then fall back to sleep for another cycle of snoring, followed by breath obstruction.

People with OSA often sleep poorly due to multiple cycles of apnea disrupting deep sleep. They are also at higher risk for high blood pressure, heart conditions, and stroke.

Talk to your doctor if you or your partner notice you are frequently snoring.

Warning signs for OSA:

* Feeling very drowsy during the day

* Morning headaches

* Gasping or choking at night

* High blood pressure

* Snoring disrupting your bed partner’s sleep

* Chest pain at night

If your doctor determines you do not have OSA, you may want to try other strategies to reduce snoring:

* Sleep on your side.

* Avoid alcohol and caffeine at night.

* Lose some weight.

* Treat nasal congestion.

* Try devices such as nasal strips or nasal dilators.

* Explore ways to get better sleep.

© American Institute for Preventive Medicine

January 23, 2026
Weighted Blankets – A Sleep Saver?

WELL-BEING

Weighted blankets have become popular – but do you need one?

Weighted blankets are designed to feel very heavy. They are usually filled with glass or plastic pellets that add weight. Some people believe the extra weight can feel like a hug. This may have a calming effect.

Before you invest in a weighted blanket, here’s what to know:

* No large studies say that weighted blankets have proven health benefits. But some smaller studies have found that they can help a person calm down when stressed. They may also help some people with insomnia and anxiety, according to the National Sleep Foundation.

* Weighted blankets come in different sizes and weights. You may wish to use one that weighs around 10 percent of your body weight.

* Never use a weighted blanket on a baby or toddler.

© American Institute for Preventive Medicine

January 23, 2026
How To Prevent Jet Lag

Healthy Travel

Jet travel makes it possible to reach the far corners of the world in a matter of hours. Yet crossing several time zones disrupts your body’s natural rhythm of eating and sleeping. The result is a combination of fatigue, disorientation, indigestion, headaches, and insomnia, collectively called jet lag. Traveling from east to west is more of a problem than traveling west to east. Traveling north or south, if you don’t change time zones, doesn’t cause jet lag. It may take as long as one day per time zone for your body to adjust to changes.

Ways to prevent jet lag include the following:

* Three nights before you leave, change your bedtime. If you’re traveling east, go to bed 1 hour earlier for each time zone you will cross. For example, if you usually go to bed at 10:30 p.m.; two nights before the trip, go to bed at 9:30 p.m. and the night before you leave, go to bed at 8:30 p.m. If you’re traveling west, go to bed one hour later for each time zone you will cross.

* Once you are on the plane, change your watch to match the time it is where you are going. Act according to that time. For example, if it is time to sleep in the country you are going to, try to sleep on the plane. If it is daytime, do activities that keep you awake.

* When you travel east on a long flight (over many time zones), try to take an overnight flight or one that arrives at nighttime so you can sleep on the plane or when you arrive.

* Ask your doctor about using melatonin, an over-the-counter product that may help “reset” your natural awake/sleep cycle. Ask, too, about taking vitamin B12 and vitamin C supplements certain days before your flight and after you return home.

* During the flight, avoid sleeping pills, alcohol, and caffeine. Drink plenty of water or juices to avoid dehydration. The air in the aircraft is very dry.

* If you arrive at your destination during the day, plan to spend some time outdoors. Try to expose yourself to as many hours of daylight as the number of time zones you crossed.

* Don’t go to bed until evening.

© American Institute for Preventive Medicine

January 23, 2026