When you think of an ideal location for the best sleep possible, a hospital never crosses your mind. The bright neon lights, the strange smells and noises, and, most importantly, the bed is not conducive to a good night’s sleep. The sheets are scratchy and your reason for being in the hospital often gets in the way of optimal sleep. Although you won’t get the best rest of your life in a hospital, there are a few tips to help you catch some quality shut-eye. 

Why Good Sleep Matters

You know how much better it feels to wake up after a night of sound sleep than after a night of tossing and turning. Health experts understand the link between sleep and recovery, and that’s especially true if you are in the hospital. If you are in the hospital, you are most likely sick or in pain. Since the body is under a lot of stress, quality sleep can help accelerate recovery, and lack of sleep will only make your issues worse. According to sleep experts, quality sleep aids your recover in the following ways:

• Reduces stress hormone levels and increases alertness and energy.
• Decreases inflammation, which helps your tissues heal faster.
• Supports the immune system by allowing the body to produce antibodies, which the body produces less of when sleep is less than great.
• Improves your body’s ability to metabolize sugar. Hyperglycemia (high blood sugar) can get in the way of the body’s recovery, according to researchers. 

All that is to say that sleep matters a great deal for your immune system and overall healing. Sleep during a hospital stay is integral for recovery, especially for older adults, because lack of sleep contributes to delirium. Without sufficient deep sleep, the brain cannot properly get rid of toxic metabolites, which leads to disorientation and agitation. That’s why experts have detailed the following tips for better sleep during your hospital stay. 

Stay Consistent With Your Sleep Schedule

Ideally, replicate the same schedule you have at home during your hospital stay, or as close as you can. Avoid big meals close to bedtime and skip alcohol and caffeinated beverages in the evening. If you turn off screens at 9 p.m. and read for another 30 minutes to aid sleep, maintain this practice. Be consistent with any routines you may have, and that includes waking up at your usual time as well. 

Be Active During The Day (If Possible)

This will all depend on why you are in the hospital and your overall ability to engage in light exercise. Remaining in your bed all day leads to poor sleep, and experts agree on the sentiment that being vertical by day leads to better sleep horizontally at night. Try to get out of bed as much as possible and move around to the best of your ability. If you cannot get out of bed, change the incline of the bed to be in a seated position. You can also engage in chair exercises, which you can learn more about by clicking here. Lastly, take care not to nap too much because excessive napping makes it harder to fall asleep at night.

Reduce Sound And Light At Night

In a hospital, it is very unlikely that you can replicate the blackout curtains and quiet comfort of your bedroom. Cover your eyes with a sleep mask to establish darkness and use ear plugs or headphones to help block out sound. You can also use a white noise machine, or an app on your phone if you are unable to bring your sleep machine from home. Try to avoid bright blue light from screens, especially an hour before you go to sleep. 

Request Comfortable Items

If you can boost your comfort, why not? If you cannot bring a pillow or your cozy blanket from home, you can ask for extra pillows or blankets to make your bed more comfortable. You can also request to move to a room without a roommate if yours is disruptive. 

Check Your Hospital’s Sleep Protocols

If you have to spend the night in the hospital, you may be woken up several times. Phlebotomists, for example, usually collect blood from patients at 4 a.m., so that labs are ready when physicians make their rounds. Nurses may stop by once or twice to check your blood pressure as well. None of that is conducive to a good night’s sleep! Researchers note that taking vitals from every hospitalized patient every four hours may not be necessary. It is better to talk with your doctors and nurses to contribute to better sleep. For example, you can ask for your blood to be drawn during waking hours, and whether you need overnight vitals. If they must wake you during the night, ask to have everything done at once. That will lead to fewer nighttime disturbances and better sleep. 

Get Light During The Day

Exposing yourself to natural light during the day can help the body better prepare for sleep at night. Open your blinds during the day and engage in light exercise if possible. Depending on your room setup, that may or may not be possible. Just remember that natural light in the day and darkness at night is beneficial for your circadian rhythm.

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Escaping your day-to-day life by traveling to one of the Wonders of the World or a tropical paradise is truly a gift. Jet lag just happens to be something that often accompanies a long-haul journey of this caliber. It can be quite annoying when the body crosses time zones and bypasses normal sleep patterns. Although some global travelers have their own hacks, this article aims to highlight a few helpful tips to help get over jet lag.

What Is Jet Lag?

Yes, jet lag is a real thing, but you usually don’t feel it if the time change is small (a couple hours for example). Jet lag is essentially the disruption of the body’s circadian rhythm, which occurs when you travel across three or more time zones. The symptoms often include impaired cognition, general malaise, sleeping troubles, daytime drowsiness, and gastrointestinal issues. Depending on how far you travel, jet lag can last a couple days to a couple weeks.

Researchers suggest that it takes people about one day to adjust for each one to 1.5 hours of time change. That one-hour-per-day rule isn’t concrete, though, and eastward travel tends to create more jet lag than traveling west does, but everyone experiences it differently. Trip itinerary and biological factors can also affect the severity of jet lag. The key to getting over jet lag is getting your body’s circadian rhythm back on track with the sunrise and sunset of your destination. You may find the following tips helpful. 

Adapt To Your Time Zone

Some will agree that this is easier said than done, but do your best to forget your old time zone once you land in your new one. If you continue to eat and sleep according to your old time zone, then you’ll experience great trouble. Eat meals and go to bed according to your destination’s time. If you land in the morning, don’t go to sleep right away, despite your desire to do so. 

Realign Your Circadian Rhythm

Jet lag disrupts your body’s internal clock, which you have to synchronize with the 24-hour day at your destination. This happens whether you travel east or west, although more people have a harder time traveling east. Because there are so many variables, such as flight arrival time, length of the trip, number of time zones crossed, etc., there is no single remedy to realign your circadian rhythm. Proper timing is essential to adjust your circadian rhythm, though, with proper daylight and dark exposure to quickly get over jet lag. Even with a well-oiled plan, you may still need a few days to over a week to adjust your circadian rhythm. Do your best not to overindulge with caffeine and sleep at night at your destination. 

Drink Water

During long-haul flights, most people don’t drink enough water. In fact, people tend to avoid drinking a lot of liquids to ensure fewer bathroom breaks. Proper hydration may help you manage fatigue and other jet lag symptoms. Opt for water instead of soda, sugary juices, or coffee during in-flight service. Carry a reusable water bottle with you and fill it up at your departure airport so that it is full for the flight. You may also ask the flight attendants to fill your water bottle if you run out during the flight. They may or may not say yes, though.

Manage Sleep Time

It can be tempting to sleep whenever you feel tired in your destination. If your flight arrives during the morning or daytime, try to avoid the urge to nap or sleep for a long time. That can make sleep much more difficult once nighttime arrives at your destination. A few things that can help you rest include eye masks, earplugs, comfortable blankets and pillows, portable white noise machine, and noise-canceling headphones. Do your best to get some sleep during your flight if you are in the air during your destination’s nighttime. 

Experiment With Melatonin

The body makes melatonin on its own to trigger sleepiness, but it comes as a supplement as well. Melatonin may be a valuable supplement to consider to help your body get sleepy once you arrive at your destination, depending on the time of arrival. If your body isn’t ready for bed at night, you may benefit from taking some. Just be careful to not consume too much melatonin if you want to avoid the unwanted side effects. Don’t take more than five milligrams at a time. 

Don’t Over-Schedule Your First 

Because you will most likely experience some degree of jet lag upon your arrival, don’t overbook yourself at your vacation destination the first couple days. If returning home, try to leave a day or so of rest before you resume work. Budget enough time for sleep and keep tabs on how you feel to avoid getting sick.

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According to the Cleveland Clinic, there are over 80 different types of sleep disorders. More than 50 million people in the United States have a sleep disorder, and more than 100 million Americans of all ages report that they get insufficient sleep. Sleep is an essential part of what makes the body function, and the amount of sleep you need could be more or less than what others need. That said, experts recommended adults get seven to nine hours of sleep per night. 

Until this new study, previous studies typically used single sleep measures. That means that they focused on sleep duration, quality, or insomnia. A composite of multidimensional sleep health may better indicate whether or not a person has a higher risk of heart disease. Study others examined the degree of multidimensional sleep health and its association with the risk of heart disease. This is especially important because lack of sleep may reduce productivity, impair immune function, and increase the risk of heart disease, or other illnesses, later on in life. 

Study: Link Between Sleep And Heart Disease

In order to determine the effects of how sleep affects potential heart issues, study authors took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a median age of 53.4 years old. In order to do that, study authors tested two sleep health composites based on self-report only, and both self-report and actigraphy. This took place across multiple sleep dimensions, using a weighted sum approach, so higher scores mean more sleep problems. 

The study authors found that the risk of heart disease could increase by as much as 141% when coupled with poor sleep. Additionally, researchers also found the following:

• Each additional sleep problem increased the risk of heart disease by 54%
• Sleep regularity, satisfaction, timing of sleep, sleep efficiency, alertness during waking hours, and sleep duration all influenced the risk of heart disease. 

Study authors noted that those findings indicate the importance of assessing sleep problems within an individual to determine the risk of heart disease. This is one of the first studies to show those findings! In well-functioning adults during midlife, having more sleep problems may increase the risk of heart disease. Another point from the study to note is that measuring sleep health accurately and comprehensively is important to predict heart disease risk. 

Tips For Better Sleep

Although sleep troubles may increase the risk of heart disease, you don’t have to accept that as your fate. There are ways to promote better sleep, which will only enhance heart health. Below, we highlight a few ways to help improve your sleep quality. 

Block Out Light

A lot of people are very sensitive to light at night, but it is very common for people to have lights on at all times. Screens and artificial lighting, especially inches from your face before bed, do not aid your sleep efforts. Excess light can affect your circadian rhythm, so avoiding bright light can help you transition to bedtime and aid the body’s production of melatonin. If light penetrates your room, consider investing in blackout curtains or wearing a sleep mask. 

Relax For 30 Minutes Before Bed

If you are in a relaxed state, it is much easier to fall asleep. Low-impact stretching, breathing exercises, soothing music, and quiet reading are all examples of how to get in the right headspace before bed. Focus on trying to relax instead without aiming to fall asleep. Follow your breath with controlled breathing or guided meditation. Use these tools, which are readily available, to help ease you into better, sounder sleep. 

Limit Daytime Naps

A lot of people love a good nap, but napping for too long or too frequently during the day may ruin your sleep at night. Limit your naps to no more than 30-40 minutes during mid-morning or early afternoon. Don’t nap for over an hour and avoid evening or late night napping. If you work nights, though, you may need to take a nap late in the day to help make up your sleep debt. 

Stick To A Sleep Schedule

As noted earlier, sleep experts recommended seven to eight hours of sleep per night for adults. Most people can function optimally with seven hours of sleep, while others need more. Ideally, go to bed and wake up around the same time every day, including weekends. Being consistent reinforces the body’s sleep/wake cycle. If you lay in bed and are still awake within 20 minutes, leave the bedroom to engage in a relaxing practice. Go back to bed when you feel tired and repeat as needed.

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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According to the Centers for Disease Control and Prevention (CDC), about two in five American adults have high cholesterol. High cholesterol levels increase the risk of the leading cause of death in America: heart disease. Because high cholesterol does not exhibit any symptoms, most people are unaware that their levels are high. In fact, the CDC estimates that only 55% of adults with high cholesterol are treated for the condition. 

What Is Cholesterol? 

Cholesterol is a waxy, fat-like substance produced by the liver and circulated within the blood. Cholesterol also exists in meat, animal-based food products, and full-fat dairy products. Additionally, those foods contain saturated fat, which studies have linked to higher cholesterol levels. Because the Standard American Diet includes a lot of those foods, high cholesterol is very common in the United States. 

Now, not all cholesterol is bad, according to health experts. In fact, cholesterol is an essential building block for cells in the body. Because the body produces all the cholesterol it needs, avoiding high cholesterol foods, especially foods that are rich in saturated and trans fats, is very important for optimal heart function. If you are unsure of your current levels, consider asking your healthcare provider for a blood test, especially if high cholesterol runs in your family. If your levels are high, the following dietary changes can help you bring them down.

Eat More Omega-3 Fatty Acids

Omega-3 fatty acids work to fight inflammation and encourage healthier brain and heart function. The American Heart Association (AHA) notes that inflammation is a suspected cause of heart disease and stroke, so lowering inflammatory markers may reduce your risk of those conditions. Omega-3s exist in both plant- and animal-based foods, including flaxseeds, chia seeds, hemp seeds, walnuts, salmon, tuna, mackerel, trout, and sardines. Some of those fish contain mercury, but the risk of mercury poisoning is considered to be outweighed by the health benefits for most people. 

Eat The Rainbow

One of the best things that you can do for your overall health is to eat a variety of colorful fruits and vegetables. The keyword there is “colorful,” because the different colors indicate various phytosterols, which work in a similar fashion to soluble fiber. Studies indicate that fiber, especially soluble fiber, works to bind to cholesterol and help the body eliminate it before digesting and absorbing it. These plant sterols can help block the absorption of cholesterol from your meal, but that doesn’t give you an excuse to eat anything you want. The National Institutes of Health (NIH) states that a diet with two grams of plant sterols per day may lower low-density lipoprotein (LDL), or bad, cholesterol levels by about 15%. 

Cut Back On Full-Fat Dairy And Meat

Saturated fat exists in pork ground beef, and any fatty cut of meat, in addition to cream, butter, and full-fat dairy. This type of fat is a huge contributor to high levels of LDL cholesterol, according to registered dietitians. LDL cholesterol increases your risk of heart disease, whereas high-density lipoprotein (HDL) cholesterol can benefit heart function. Try to limit your calories from saturated fat to about five or six percent of your daily caloric intake. If you eat 2,000 calories per day, no more than 120 calories (13 grams) should come from saturated fat. For reference, one Big Mac from McDonald’s has 11 grams of saturated fat, and that excludes the fries and drink.

Watch Out For Condiments And Dressings

You may not think that dressing your salad in a store bought dressing is unhealthy, but you always have to read ingredient labels to know the truth. Mayonnaise, ketchup, salad dressings (especially cream-based ones), mustard, and more all contain preservatives, added flavors, and saturated or trans fats. Instead of mayo, opt for avocado, which is naturally rich in monounsaturated fatty acids, potassium, fiber, and other heart-healthy nutrients. Hummus is another great condiment to replace traditionally unhealthy ones. When it comes to dressings, you can easily make your own with olive oil, balsamic vinegar, lemon juice, and seasonings. You can check out our salads and dressings page here for more inspiration. 

Sync Your Meals With Your Circadian Rhythm

Ideally, you should stop eating at least two to three hours before you go to sleep. Although eating with your body’s natural circadian rhythm (between when the sun rises and sets) hasn’t been proven to lower LDL levels, it can help control your weight. Additionally, syncing your meals with your circadian rhythm may also improve your sleep quality, which may positively impact your heart. Plus, it is always beneficial to avoid late night food choices because they tend to be unhealthy. If you absolutely need a snack late at night, consider a small handful of nuts or dried fruit. 

Fill Up With Fiber

As we mentioned earlier, soluble fiber binds to cholesterol and helps excrete it before the body digests and absorbs it. According to a 2021 health study, just 7% of Americans consume the recommended daily amount of fiber. Recent nutrition guidelines from the U.S. Department of Agriculture state that women younger than age 51 should aim to consume 25 grams of fiber per day. Women over age 51 should aim for 21 grams, men under age 51 should aim for 38 grams of fiber per day, and men over age 51 should aim for 30 grams per day. Great sources of fiber include bran, oats, whole grains, beans, lentils, and barley! Plus, eating more fiber helps you remain fuller for longer, so you won’t need to snack unnecessarily.

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According to a January 2023 U.S. Travel Association survey, 52% of Americans said they plan to travel within the next six months. Traveling is a wonderful way to open your eyes to new cultures, cuisines, spiritual practices, and unique, memorable experiences. It helps you become a more worldly person, and it can be incredibly relaxing. 

One study found that people who were able to travel more frequently reported better mental, physical, and emotional health when compared to people who remained at home. While seeing the sun greet the day from atop dormant volcano in Indonesia is an amazing experience, the journey to your destination is not always the most pleasant. From flight or train delays to travel-related upset stomach, traveling is not always easy on the body and mind. 

Changing time zones can disrupt your circadian rhythm and airport or plane food may not always sit well. Prolonged immobility, especially on a long transatlantic flight, can lead to aches and pains. Sitting for long periods of time increases the risk of blood clots, which can be a very serious medical problem. Then there is the stress of potentially losing your luggage or becoming dehydrated! You see, travel isn’t always glamor and glitz! That said, we have a few helpful hacks in this article to make your travel experience healthier and more comfortable. 

Consider A Pair Of Compression Socks

Long hours driving on a road trip or endless hours on a plane can be rough on the body. According to research, slipping on a pair of compression socks can help reduce leg swelling and decrease the risk of blood clots. If you don’t move for a long period of time, the risk of blood clots is much greater.

Pack Some High Fiber Snacks

It can be hard to find healthy snacks when you’re on the go, which is why travel experts encourage you to bring your own. Airport, gas station, and train station snacks can be limited to salty chips, candy, and sugary bars. When packing your clothes, shoes, and accessories before your trip, make sure to add some dried apricots, cashews, walnuts, or even some prunes. Prunes are naturally rich in fiber and don’t take up a ton of space in your bag. Plus, you may need them in case a traveler’s constipation strikes. 

Move When You Can

When you travel by plane, train, or bus, you don’t have a lot of opportunities to move. For this reason, make the most of your time between stops. On a layover between flights? Walk around the airport or consider doing some bodyweight exercises in an uncrowded portion of a gate area. Bypass moving walkways and take the stairs instead of cruising up escalators. Taking a break from your normal workout routine is very standard while traveling, but if you are inspired to engage in a quick workout in the hotel gym, we encourage it! That said, you tend to do a lot of walking while on vacation, and getting those steps in is great for your body, but be sure to stretch to avoid pain. 

Bring An Eye Mask And Travel Pillow

These are two essential items that you should travel with for several reasons. First off, a travel pillow during transit can help you relax more easily on planes. Additionally, it helps to prop your neck up so it doesn’t keep dropping to one side. Plus, you won’t wake up with a kink in your neck from it drooping in a weird way. An eye mask may also help you sleep on a plane, especially if the flight crew doesn’t dim the lights. It can also be beneficial to wear at your hotel, hostel, or AirBnB, especially if your room doesn’t have great curtains or shades.

Seek Out Morning Sun

There are many health experts that encourage stepping out into the sunlight every morning. This is a crucial first step for the morning after you land because staring in the sun’s general direction can help signal your brain that it is time to be awake. Within an hour of waking up, get some sunlight exposure because it helps to reset the body’s circadian rhythm. Not only does this help you feel more energized during the day, but it also signals the body to produce melatonin (the hormone necessary for sleep) about 12 hours later. 

Adjust Your Sleep Schedule

When you finally arrive at your destination, especially if the journey was long, it can be very tempting to crawl into bed and fall asleep. Travel experts warn against this if you want to establish a better circadian rhythm in your travel destination. It is best to start sleeping according to your destination’s time zone as soon as possible. This can be challenging, especially if you arrive early in the morning after a long day of traveling. You should also try to maintain your regular routines, whatever they may be. That may include reading or meditation as soon as you wake up or before you go to sleep. Try to eat your meals and snacks at the same times you do when you’re at home as well.

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Everyone knows that darker days and colder weather can put a damper on mood and energy levels. This is especially true if you spend the majority of your day inside an office. You leave your house, enjoy natural sunlight on your work commute, and then you get off work in darkness. Plus, the combination of colder weather and darkness doesn’t necessarily inspire you to spend more time outdoors. You are more likely to enjoy most of your time on a couch, so long as you aren’t out shopping for gifts and food. 

Daylight serves several purposes in regards to your health. It can help maintain a healthy circadian rhythm, which is your natural sleep-wake cycle. You rise with the sun and you go to bed after sundown. The body produces natural hormones in this cycle, but they can be affected by excessive screen time. With shorter days, though, what can you do to maintain a healthy circadian rhythm? Health experts advise you to make the most of your sunlight during shorter days. To learn how to do that, continue reading. 

Take A Morning Walk

Even though the sun sets between four and five in the evening, mornings are not completely dark. The average sunrise time is in the six o’clock hour, so you can take a neighborhood stroll before heading out for work. Morning sunlight hits the melanopsin receptors in your eyes, and these blue light detectors communicate to your brain that it is daytime. The body starts to produce hormones and neurotransmitters that help wake you up for the day. Natural blue light from the sun is a key ingredient that influences your sleep-wake cycle. It also helps to boost alertness, elevate your mood, and regulate natural sleep. A walk in the morning, then, may help you start the day in a more relaxed way because it isn’t the same as staring at a screen first thing in the morning. Taking a morning walk is especially easy if you need to take your dog for a walk. 

Wear Sunglasses When You Really Need Them

If the sun gets in your eyes and it is very difficult to see, please put on your sunglasses. We don’t want you walking or driving in a constant squint, as that may accelerate the development of wrinkles. Wearing sunglasses every single second of the day, however, may block some of the natural light and interfere with your internal clock. And while blue light glasses are beneficial to wear when you are in front of a screen, you shouldn’t wear them outside. Natural blue light from the sun isn’t something to worry about, no matter how fashionable you look wearing blue light glasses. Blue light is not the problem because blue and red light are balanced. The lack of red light from devices is the real issue!

Leave The Office For Lunch

Even the busiest people can afford a short break during the workday. Stepping outside during your lunch has been shown to reduce fatigue and improve productivity. This is especially true for people who go for walks on their breaks. Even if you only go outside for 15 minutes on your lunch break, you can get a dose of mood-boosting sunlight that you would miss if you remained in the office. Although sitting next to a window can be helpful, it isn’t the same as heading outside. In fact, going for a walk outside on your break can help increase energy levels leading into the remainder of the workday. 

Open A Window During Your Commute

If you aren’t able to take a morning walk or get outside during your lunch break, the least you could do is crack your window on your way to work. The main thing is to allow natural light to fill your space. Light will come through even if you just crack a window a small amount. And if it is too cold to crack open a window on your commute to work, open the blinds on a window near your workspace. If you don’t sit or work near any windows, try your best to get outside at some points during the day, just so you can acquaint yourself with the outside world.

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It can be difficult to maintain a consistent sleep schedule in this day and age. Instead of catching quality zzz’s, people ready for bed at nightfall, lay their heads to rest, and then immediately feel awake. This is an all-too-common occurrence, and yet a large percentage of the adult population experience suboptimal sleep. Failure to get sufficient sleep leads to unhealthy habits that make you function at a lower level the following day. 

When you are unable to fall asleep, you rob yourself of the sleep that your body really needs. If this habit persists, you essentially accumulate sleep debt, which can impact productivity and lead to a general feeling of fatigue. This may result in the question: “How do I make myself tired and sleepy at night?” There are various practices and tricks that contribute to a better night’s sleep. Continue reading to learn about helpful techniques that can help you fall asleep when counting sheep doesn’t cut it. 

Take A Warm Shower Or Bath

As your circadian rhythm gets closer to sleepy time, the body starts to cool down naturally. Although it sounds false, taking a warm shower or bath can accelerate this process because the heat can help lower the body’s core temperature. Hastening the cooling process ultimately signals your body that it’s time for sleep. Consider showering or drawing a bath about one to two hours before you want to go to bed. 

Lower The Temperature

Speaking of temperature, the temperature of your bedroom can affect your ability to fall asleep. If your room is too warm, it’s more difficult for the body to cool down, which, as we mentioned previously, makes you feel tired. Ideally, your bedroom should remain between 60 and 67º F, but conserving energy is paramount nowadays, so that is hard to achieve in warmer climates. If the air is fresh outside, open the windows and place a fan next to the window to invite colder air inside.

Watch What And When You Eat

The food you eat before bed can influence your ability to fall asleep or remain asleep. According to research, eating a lot of high-carb meals for dinner and later at night can be detrimental to a night of proper rest. One review of studies found that even though high-carb diets may make you fall asleep faster, the sleep isn’t as restful. On the other hand, high-fat meals can promote deeper and more restful sleep. Several older and newer studies concur that the high-carb/low-fat diets do not contribute to quality sleep. If you want to eat more carbs for dinner, consider eating at least four hours or more before bedtime, giving your body enough time to digest the carbs. 

Listen To Relaxing Music

Music can wake you up and calm you down, which means you can use it as a tool to help you go to sleep. Some studies found that music significantly improved the quality of sleep, especially for those with insomnia and other sleep disorders. One study, for example, found that 24 young adults who listened to sedative music experienced deeper sleep. Listening to Buddhist music, which often incorporates different Buddhist chants, can be a great tool for better sleep. Studies show that listening to this type of music can reduce the time it takes to fall asleep, as it helps to put you in a meditative, relaxed state. 

Practice Yoga Nidra

Experts say that a little namaste before bedtime may contribute to a better night’s sleep. Specifically, the practice of yoga Nidra, also known as yogic sleep, is a deeply meditative and relaxing practice. The ancient practice involves lying in Savasana, or corpse pose, for about 30 minutes to an hour. Ideally, a yoga teacher or guided meditation video leads the practice, allowing you to completely relax the mind and focus on the words. 

Experiment With Aromatherapy

Involving various essential oils, aromatherapy is a common practice among people who have a hard time falling asleep. Different essential oils, specifically lavender, damask rose, and peppermint essential oils, exhibit relaxing and calming properties. A systematic review of 12 studies found that aromatherapy was effective at improving sleep quality. Add essential oils to a diffuser in your bedroom and you may find that they encourage sleep. Try a combination of relaxing music and aromatherapy for even better results.

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The U.S. senate may not be able to put an end to climate change, but they may stop the changing of clocks. Recently, the Senate passed a bill that would end the bi-yearly chore of resetting clocks. The Sunshine Protection Act, as it is known, would make daylight saving time permanent year-round, beginning in the fall of 2023. The bill now has to go to the House, where its chances remain unclear. 

There seems to be a divide on where health professionals stand in relation to the bill, but many are not in favor of it. The American Academy of Sleep Medicine, for instance, has called for the abolishment of daylight saving time for many years. Some say that both springing forward or falling back may induce a jet lag-like feeling. In the past, the American Heart Association issued reports of elevated incidents of heart disease and stroke as a result of biological clock shock. 

What Is Daylight Saving Time?

In 1916, daylight saving time was introduced in Germany as means to shift more of the working day into sunlight hours. This was a result of tighter resources during World War I. Other countries adopted the same shift, moving the clocks forward one hour in spring and back again in autumn. What happens when you tamper with the natural clock or rhythm that is inherent to the human body?

Humans and other animals have a natural internal clock, the circadian rhythm, which develops before birth. It’s an integral component to life and messing with this rhythm can be dangerous. But people also want to take advantage of natural light during active or working parts of the day. Many European countries, and now the U.S., want to abolish this shifting of time that occurs twice per year. Many say that permanent daylight saving time could be harmful to overall health.

What Do The Experts Say?

According to doctors and sleep experts, the idea of eliminating seasonal time changes is cause for concern. The fear is that permanent daylight saving time will leave clocks stuck in the wrong place. Ideally, people would remain on standard time, when the clocks are set back an hour in the fall. This better aligns with the circadian rhythm, helping us rise when it’s light and sleep when it’s dark. Standard time offers more morning sunshine and less light at night. 

Daylight saving time does the opposite, providing darker mornings and more sunshine into the evenings. Sleep experts say that permanent daylight saving time is counterintuitive to the body’s natural sleep-wake cycle. Standard time better aligns with human biology and current evidence supports the adoption of year-round standard time. Because many people enjoy longer days, though, the Sunshine Protection Act may be voted into action by the House. 

Health Problems And Time Change

When the clocks jump forward every spring, there are many public health and safety problems that result, from heart attacks and strokes to mood disorders and car crashes. One of the primary problems is that springing forward, especially during the first week, many people struggle with sleep. On average, people lose 40 minutes of sleep per night, according to a study in the Journal of Applied Psychology. The same study noticed an increase in workplace injuries as a result of daylight saving time. Compare that to the fact that people get better sleep and become less accident prone when the clocks fall back.

A study from January 2020 observed a commonality of fatal accidents after the spring transition to daylight saving time. The study found a 6% increase in fatal traffic accidents during the first week after the springtime shift. Eliminating the spring seasonal time change, then, could prevent 28 fatal crashes per year, according to the researchers. 

Adopting permanent daylight saving time may cause a misalignment between the body’s biological clock and sleep-wake cycle. This could lead to numerous health problems that stem from circadian rhythm disruptions. Some problems may include obesity, dementia, or even type 2 diabetes. Disrupting the circadian rhythm is easy to do, as is evident by the increase in evening daylight during daylight saving time. Although some people may enjoy more evening daylight, they many not be considering the potential health risks for others.

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The leaves have fallen and colder temperatures and longer nights are here. People associate winter with cozy blankets and hibernation, so it’s only natural to think that sleep is much easier. While this may be the case for some people, many people struggle to get sufficient and quality sleep. If you are one of those people, this article may help you find more zzz’s this winter.

The extended darkness can throw off your circadian rhythm, which can disrupt sleep schedule. Lack of sleep or poor sleep can make you feel sluggish, which can cause stress, overeating, and mood swings. Additionally, people who live in darker areas may develop seasonal affective disorder (SAD), a condition that can negatively impact sleep and mood. 

Although there may not be a magic remedy to help you fall asleep instantaneously, you can improve sleep with a few simple tips. You have the power to fight the elements that may make sleep more difficult. Continue reading to learn how you can improve sleep this winter. 

Use A Humidifier

Your sleeping environment can dictate how well you sleep. Many people can experience trouble breathing because of indoor heating. The heat increases dryness in the home and it can cause dry mouth, making it difficult to breathe properly while sleeping. This is especially dangerous for people with sleep apnea or asthma. A small humidifier in your room may be the key to unlock sound nights of sleep this winter. 

Don’t Wind Down Too Early

Obviously, the degree of darkening during the winter depends on where you live. Some places in the United States may only experience eight hours of daylight per day, while western and southern states may get a couple extra hours of daylight. Reduced daylight means that your body can’t rely on regular cues from light and darkness, thus leading to a circadian shift. More darkness can affect melatonin production, especially if you spend more time indoors. Because it gets darker earlier, it’s easier to wind down earlier. Instead, stick to your regular sleep habits because you may fall asleep too early and wake up in the middle of the night if you wind down too early. Keep your circadian rhythm in sync with its usual schedule to avoid under- or over-sleeping. 

Watch Out For Overeating

How does this affect your sleep? Well, winter can cause people to eat more and exercise less. The colder weather causes people to crave heartier, larger, and heavier meals. A large meal may make you feel tired, but overeating (and the weight gain that may ensue) isn’t great for sleep quality. Additionally, eating a large meal too close to bedtime can increase the risk of heartburn or gastrointestinal issues, which can disturb sleep. 

Keep Exercising

Exercise is beneficial for quality, nightly rest, no matter what time of year it is. Staying physically active can also reduce symptoms of SAD, which can impact sleep. Timing your exercise during winter is of the utmost importance because the time at which you exercise can increase the benefits. A short workout in the morning can help energize the body. Additionally, working out before dinner can prevent you from crawling into bed right after dinner. Basically, exercise can help keep your biological clock alert and keep you awake at the right times. 

Warm Up Before Sleep

The last thing you want to do is get into bed with the shivers. You don’t need to crank the heater, but it may help to warm up the body in some cozy pajamas or a blanket before getting into bed. Layering up can help you trap body heat, keeping you toasty warm and comfortable. Flannel pajamas, long-johns, fleece clothing, hoodies, and socks can increase your core temperature. You can also drink hot tea or hot water with lemon before bed to help warm up the body. Just make sure that your warm beverage is caffeine-free, otherwise you will have difficulty falling asleep.

Get Light In The Morning

You can sleep better when the body produces more melatonin, but more daylight is necessary for this to happen. Generally, melatonin gets secreted about an hour and a half to two hours before you go to sleep. Since the winter morning light is not as bright, daytime melatonin production may be suppressed. The typical big highs and lows of melatonin don’t happen during the winter, causing feelings of sluggishness or fatigue during the day or poor sleep at night. To counteract the season, go outdoors in the morning to get some sun exposure, provided that’s possible. If it’s too cold to sit outside and the sun is out, sit by the window for the first couple hours to increase more melatonin secretion later at night. 

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