Whether you are young or old, it’s easy to get into the Halloween spirit. It is fun and exciting to dress up and embrace all things scary, but this day is really all about the candy. A child loves the opportunity to walk door-to-door in costume and retrieve candy from those eager enough to pass it out. Adults will walk by a bowl of candy in the office, sneakily grabbing a couple every now and again. Parents may even take some select treats out of the Halloween night’s big haul!

A good bag full of treats is hard to resist. Although the various candies can taste amazing, they often come with a cost: dental problems. A new report found that 35% of Americans have experienced candy-related dental issues. Dentists encourage people to make smarter choices when it comes to which candy they choose to enjoy. Daily or frequent consumption of candy will result in negative consequences for the teeth. According to that new report, the following dental issues may be caused by candy.

Tooth Pain

If candy causes damage to your teeth, fillings, or crowns, you can experience general tooth pain. If you bite into some candy and crack your tooth, it can be extremely painful. A cracked tooth that cracks all the way to the root or nerve can be excruciating and typically requires immediate dental work. 

Chipped Or Cracked Tooth

Not all chips or cracks go all the way down to the tooth’s root. Some people easily chip their teeth on lollipops or other hard candies and don’t fix the chip for months! It is very difficult to chip a tooth and not notice! That said, you can chip part of a tooth while eating and not notice it because it may not hurt. If you don’t address the problem and don’t see a dentist soon after chipping or cracking a tooth, you run the risk of nerve exposure or infection. A cracked tooth loses the outer layer, the enamel, and a cavity can progress at a quicker rate. 

Jaw Discomfort

When you chew hard or sticky candies, you put unnecessary stress on the temporomandibular joints (TMJ). These are the two joints that connect the lower jaw to the skull. If you repeatedly chew hard or sticky candies, you may lead to TMJ pain. Plus, hyperextending for opening the jaw wide to eat larger candies can increase general jaw discomfort. 

Teeth Sensitivity

Bacteria in the mouth can metabolize into simple carbohydrates (sugar) and lower the overall pH in the mouth. An acidic environment can erode the enamel on your teeth, which makes them more sensitive to tooth decay. Even if the bacteria doesn’t metabolize into sugar, it can cause sensitivity to other areas without enamel. Your teeth “feel” via tiny tubules in the dentin layer of the mouth. These tubules have fluid in them, and that fluid can expand or contract in response to cold or hot liquids, sweets, or other food items. People with gum recession are typically more susceptible to tooth sensitivity. 

Gum Infection

Although the report didn’t mention gum infection as a dental issue caused by candy consumption, it is a possible outcome. Little pieces of candy can get trapped between the teeth in the gums or in gum pockets, where floss cannot reach and remove the candy. If candy remains wedged under the gums or between the teeth, you can experience cavities or a periodontal abscess, which is a localized gum infection. 

Damaged Fillings Or Crowns

If you eat sticky candy and you have a filling or crown, you run the risk of pulling out a piece of the filling or crown. If the candy does pull out the filling or crown, the sugar from candy can become trapped in the tooth, which can lead to tooth decay. Candy doesn’t directly harm filling or crown material in that way because decay develops differently. Candy typically infects the tooth at the margin of the filling or crown (where the tooth meets the crown or filling).

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A new study investigated the release of microplastics from natural and synthetic chewing gums. According to researchers, chewing a single piece of gum could release hundreds to thousands of microplastic particles into saliva. Those particles originate from the gum’s base, which tends to contain synthetic polymers. The study suggests that regular gum chewers may be ingesting significant amounts of microplastics without knowing it.

What Are Microplastics?

As the name suggests, microplastics are small pieces of plastic that range from one micrometer to five millimeters long. These synthetic solid polymeric matrices are insoluble in water. They cause pollution by entering natural ecosystems through a network of different sources, including clothing, cosmetics, food packaging, renovation, and construction. The actual term “microplastics” differentiates larger, non-microscopic plastic waste from the micro fragments. 

What Did The Study Show?

The pilot study was presented at the American Chemical Society’s spring 2025 meeting, revealing the dangers of microplastics entering saliva via chewing gum. The microplastics in saliva are potentially ingested, posing a larger risk to overall health. Researchers at UCLA conducted experiments involving a single participant who chewed seven pieces each of 10 different gum brands. The gums were both natural and synthetic varieties. Researchers took saliva samples after chewing and analyzed them using filtration and chemical analysis techniques, including microscopy, to quantify and identify microplastics. 

In order to ensure accuracy, microplastics that were present in initial rinse samples were subtracted from the ones researchers found in chewing gum saliva samples. The researchers tested 10 popular chewing gum brands of synthetic and natural gums. For clarification, synthetic gums are made from plastic-based polymers, while natural gums are derived from plant-based materials, such as chicle.

The participant chewed each type of gum, and this person’s saliva was analyzed after chewing each piece. The goal was to quantify the number of microplastics released while chewing each type of gum. Study authors focused on the initial minutes of chewing, the time during which most microplastic release was expected to take place. 

The Study’s Key Findings

Researchers observed that, on average, one gram of gum released approximately 100 microplastic particles. Some brands even released up to 600 particles per gram! That means that a large piece of gum could potentially release more than 3,000 microplastic particles. The majority of the identified microplastics were released within the first eight minutes of chewing. 

Both synthetic and natural gums released similar amounts of microplastics, averaging 100 particles per gram. The particles that researchers identified included polymers, such as polyolefins, polyacrylamides, polystyrenes, and polyterephthalates. These materials are commonly found in consumer plastics. For people who chew around 180 pieces of gum annually, that could result in ingesting over 30,000 microplastic particles per year. 

Dangers Of Microplastics

It should be noted that the study did not identify a direct link between microplastic ingestion from gum and certain health conditions. That said, other studies have found microplastics detected in various human tissues, including the lungs, placenta, bloodstream, and brain. The presence of microplastics in the body is linked to inflammation, organ dysfunction, and DNA damage. 

More research is still necessary about the specific risks from gum-derived microplastics. Health experts suggest that you avoid regular gum chewing due to the potential health risks associated with microplastic consumption. Some of those risks include:

• Chemical toxicity: Microplastic particles can carry environmental toxins, including heavy metals and polycyclic aromatic hydrocarbons, which can be released into the body after ingestion.
• Gastrointestinal issues: It’s possible for microplastics to irritate the gastrointestinal tract, leading to general discomfort and inflammation. 
• Endocrine disruption: There are certain chemicals leached from microplastics that can interfere with hormone functions. That could lead to metabolic disorders and reproductive health issues. 
• Cellular damage: There are several studies that suggest that microplastics can cause DNA damage and oxidative stress.

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Do you feel a bit of brain fog in these hotter months? It’s logical to think that your sleep pattern may be to blame, but the heat may have a bigger influence on brain health than you realize. A few summers ago, researchers in Boston studied young adults living in college dorm rooms during a heat wave. Some of the participants had central air conditioning (AC) and slept in a 71-degree Fahrenheit (F) environment. Other participants did not have AC and the room averaged 80 degrees F.

For nearly two weeks of the study, students took a few tests every morning administered via their cell phones. The students who had to sleep in the hotter environment performed measurably worse on the tests than the students who slept in the cooler environment. One of the tests involved math, requiring simple addition and subtraction. A second test, the Stroop test, jumbled words and colors. If the participants saw the word “red” in a blue circle, they had to respond “blue,” according to the study authors. 

If your reaction time is slower, then you may get tripped up more easily on certain questions. Researchers behind the study found that heat slows your reaction time. In fact, they saw reductions in the order of 10% in response times and accuracy. Part of that may stem from interrupted sleep, or lack of sleep. When the sleeping environment is hotter and you are not accustomed to heat, it is much more difficult to get quality sleep. That said, a body of research suggests that the heat itself interferes with cognition. 

What Does Other Research Say?

A similar study from 2021 documented reduced cognitive performance at temperatures of 79 degrees F. As the temperatures rose during the study, researchers observed lower activity in the parasympathetic nervous system, which is the anti-stress system that can help you remain calm. Additionally, researchers noticed that oxygen saturation levels in the blood were much lower at higher temperatures. That most likely explained the reduction in cognitive performance. 

Other studies found that higher temperatures in an office setting made office workers score lower on standardized tests. One of those studies found that productivity in the workplace was higher when the air temperature averaged 72 degrees F. Productivity began to decrease once temperatures reached the mid-70s. Additional research found that high school students performed more poorly on standardized tests when the days were hotter. Hotter days also made students more irritable or moodier, which may result from elevated cortisol levels. Too much cortisol in the body can induce frequent stress responses. 

Given that extreme heat waves are more common nowadays, health experts are more interested in understanding how heat can influence mechanisms that influence anxiety-related problems and mood. A study from 2022 found that hospital visits for mental health-related issues rose during extremely hot weather. That is consistent with what a lot of physicians explain. 

How Do You Combat The Effects Of Heat?

First and foremost, you need to hydrate as much as possible when the weather is hot. In hotter weather, you lose more sweat, so you have to replenish those fluids. In addition to water, drink electrolyte beverages (preferably not sugary sports drinks) that help replenish lost nutrients. In regards to the first study we discussed at the beginning of the article, students that slept in hot rooms drank less than six glasses of liquid per day. Prior research showed that being slightly dehydrated led to impaired cognitive performance. Drink plenty of water to keep your physical and mental health working optimally!

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Sleep hygiene refers to a set of sleep practices or habits that promote more restful sleep. These practices aim to improve the overall quality and duration of your sleep, so you can wake up feeling well-rested. They may also reduce the likelihood of sleep disturbances, sleep-related disorders, and other sleep issues. By maintaining optimal sleep hygiene, you can improve your overall well-being, since restorative sleep is necessary for physical and mental health.

Unlike a watermelon fast or something else you saw on TikTok, sleep hygiene is a wellness trend you should get behind. Practicing good sleep hygiene means adopting habits that cultivate consistent, quality sleep. These habits help promote a healthy circadian rhythm, but please note that sleep hygiene is not a one-size-fits-all recommendation. Some practices may work for some, while other practices work for others. Find your healthy sleep routine by considering the following recommendations that promote a good night’s sleep.

Create A Bedtime Routine

When you have a consistent bedtime routine, the brain and body know that it is time to shut down. A bedtime routine can include activities like taking a warm bath, practicing breathing techniques, meditating, or reading a book. Do not spend hours on your phone and don’t watch TV until the second you go to sleep. The blue light can cue your brain to remain awake. You want to do things that reduce brain activity and stress hormones. A calming bedtime routine signals the transition from wakefulness to sleep, so you’ll drift off to sleep more easily. 

Limit Screen Time Before Bed

As we previously mentioned, the blue light from screens gets in the way of healthy sleep. Smartphones, tablets, laptops, and TVs should be avoided at least an hour before you go to bed. Researchers note that blue light suppresses melatonin, the hormone that indicates when it is time to go to sleep. Turn off screens one or two hours before sleep to aid the natural production of melatonin. That will make falling asleep easier and result in better sleep quality.

Create A Comfortable Sleep Environment

If you cannot relax and get comfortable, falling asleep will prove difficult. Ensure that your bedroom is dark, cool, and quiet. Consider getting a white noise machine, blackout curtains, or even earplugs to foster a great sleep environment. A neutral, dark, and sound-free room reduces any external stimuli that can interfere with the various stages of sleep. When your bedroom has all of these ideal conditions, you can experience more restful, continuous sleep, which is beneficial if you experience fragmented sleep due to night wakings. Additionally, get a quality mattress, as your physical comfort also plays a big role in your sleep quality.

Limit Daytime Naps

Sometimes, a quality nap on the couch or on a lounge chair in the backyard is just what the doctor ordered. As long as your naps are short and powerful (30 minutes or less) and you don’t take many of them, you can still sleep without issue at night. Long and irregular daytime naps, especially those that you take later in the day, can interfere with nighttime sleep. Short naps can boost alertness without affecting your sleep at night while late-afternoon naps can make it more difficult to get a restful night’s sleep.

Don’t Drink Too Much Before Bedtime

If you drink a lot of fluids before bedtime, you will more than likely wake up at least once, if not twice, to urinate in the middle of the night. Health experts refer to this as nocturia (waking up to pee), which breaks sleep continuity. By minimizing your fluid intake one to two hours before bed, you can maintain uninterrupted rest cycles. 

Stick To A Consistent Sleep Schedule

Ideally, you should go to bed and wake up at the same time every day, even on the weekends. In doing so, you help regulate the body’s internal clock, which ultimately promotes better sleep. Consistency actually improves the body’s sleep-wake cycle, which can make falling asleep and waking up a lot easier. Disrupting that schedule, such as oversleeping, can confuse the brain’s sleep signals and cause grogginess or unrest. 

Try any number of these suggestions and consider keeping a sleep diary to figure out which things work for you. Tracking your sleep habits can help you identify patterns, triggers, and areas that need improvement. Review your diary on a weekly basis to help you figure out things or behaviors that interfere with sleep. That can enable you to make proper adjustments to build a healthier sleep routine. 

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When that summer sun blazes down on you, it is very easy to get a sunburn, especially if you do not apply sunscreen. Maybe you apply sunscreen, but it isn’t good enough or not the right one for you. Sunscreens work to protect your skin from ultraviolet (UV) radiation, reduce the risk of skin cancer, and help prevent sunburn and premature aging. When you have a better understanding of sunscreen factors, including SPF, water resistance, and broad-spectrum protection, you can make a more educated choice about which product works best for your skin type. 

Is Lotion Better Than Spray?

A lot of people buy sunscreen sprays because they are easy to apply. The best type of sunscreen, be it a spray, gel, ointment, wax, lotion, or cream, is ultimately up to your personal preference. Just make sure that you choose an option that you will wear daily. Additionally, different formulas work better for different skin types. Some cream-based sunscreens may be better for dry skin, while a gel-based sunscreen caters to oily skin. A stick or wax may be easier to use on the face, while spray sunscreens can be great to apply on kids. Just try to avoid spray sunscreens that contain insect repellents, as insect repellents should be used sparingly. 

Look For Broad-Spectrum Protection

The American Academy of Dermatology (AAD) recommends that you use broad-spectrum sunscreens because they provide protection from ultraviolet A (UVA) and ultraviolet B (UVB) rays. UVA rays, or “aging rays,” can increase the risk of premature aging, wrinkles, and age spots. They can penetrate glass windows, so you can be at risk of sun damage even if you are inside. UVB rays, or “burning rays,” are the primary cause of sunburn. They can’t pass through glass windows, but you should still protect the skin from them. 

Choose SPF 30 Or Higher

Sun protection factor (SPF) is the number that represents how much UV radiation exposure the skin can take without burning. This number does not indicate the amount of time you can spend in the sun. Your skin type, how often you reapply, and the time of day can influence your risk of sunburn. Experts suggest that you reapply sunscreen every two hours, or more frequently if you sweat a lot or go in the water. The AAD recommends using a sunscreen with SPF 30 or higher, which blocks 97% of the sun’s UVB rays. No sunscreen will block 100% of UVB rays, though. 

Are Mineral Sunscreens Better Than Chemical Sunscreens?

First and foremost, both are effective, but they contain different active ingredients. Mineral sunscreens typically contain titanium dioxide, zinc oxide, or both. They tend to leave a white residue on the skin, and dermatologists recommend them for people with sensitive skin, as they do not contain harsh chemicals. Chemical sunscreens do not contain titanium dioxide or zinc oxide; rather, they have a lighter formula that doesn’t leave a white residue on the skin. That said, chemical sunscreens do contain ingredients that can irritate the skin or pose threats to marine life and coral reefs. No matter which ones you choose, make sure to read the list of active ingredients. 

What Chemicals To Look Out For

There are certain ingredients in chemical sunscreens that can cause side effects, especially if you have sensitive skin, allergies, or a health condition. Some factors to consider:

• Environmental impact: Some chemicals in sunscreens can be harmful to coral reefs and marine life. A 2022 report from the National Academy of Sciences (NAS) urged the Environmental Protection Agency (EPA) to dig deeper into the impact of sunscreens on marine ecosystems. 
• Potential allergens: Avobenzone and octocrylene, among other ingredients, can cause allergic reactions like contact dermatitis. Fragrances, alcohols, and other preservatives can also cause reactions. Consider trying the sunscreen on a small patch of skin to see how your skin responds before lathering it all over your body. 
• Potential chemical absorption: Some sunscreen ingredients can actually linger in the bloodstream for extended periods. One study found that six ingredients, including oxybenzone, octocrylene, avobenzone, homosalate, octinoxate, and octisalate, were absorbed in the bloodstream after one use. The study noted that they reached levels in the blood that surpassed the FDA’s threshold. 

Match It To Your Skin Type

Some sunscreens are made specifically for certain skin types. If you thoroughly read a product’s label, you can determine if it is the right fit for your skin. If you have dry skin, you may want a sunscreen that contains moisturizers. Non-comedogenic and oil-free sunscreens may benefit those with acne-prone or oily skin. Fragrance-free and hypoallergenic sunscreens are excellent for sensitive skin.

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Do you want to uplift your mood and create a calm space without plaguing your home with chemical fragrances? You came to the right place! With each spritz of this body mist, you detect floral and citrus notes that refresh the senses. The aroma also helps bring about a little vibrance to your day. It’s truly invigorating, light, and perfect for almost any occasion. 

The combination of jasmine essential oil and orange blossom essential oil is very balanced. It isn’t one of those mists that overwhelms the senses. It’s a little zesty yet subdued in the best way. The refreshing scent lingers in the air without overpowering the environment. And the best part is that it is so easy to make. We are going to ensure that you have the right instructions and information necessary to make this mist, which captures the essence of late spring/early summer. 

Creating The Body Mist

Before you make the mist, you have to source your ingredients. When it comes to essential oils, try your best to choose high-quality options that are pure. Not only will these offer the most vibrant scents, but also the most aromatic health benefits. Although you can use regular water for the mist, we recommend that you use distilled water, as it helps maintain the spray’s purity. It also allows the natural oils to be more present and doesn’t interfere with any potential impurities. For the mist, you will need:

• Jasmine essential oil
• Orange blossom essential oil
• Witch hazel
• Distilled water

The Benefits Of Jasmine And Orange Blossom Essential Oils

Jasmine and orange blossom essential oils offer their own unique aromas and health benefits. Jasmine’s floral scent can help create a sense of tranquility, which is why aromatherapists use it to elevate mood and establish a calming space. Inhaling jasmine’s aroma may help alleviate feelings of stress and anxiety. 

Orange blossom essential oil offers a zesty and cheerful fragrance, which complements jasmine’s scent in a harmonious way. Known to stimulate and refresh, orange blossom essential oil may help bring about feelings of positivity and joy. Together, jasmine and orange blossom create a balanced blend that can help promote emotional well-being. Use it throughout the day if necessary!

Before we provide the recipe, there is one thing to note about witch hazel. If you do not have it in your possession, you do not have to include it in the spray. Witch hazel helps the body mist last longer, though. It also acts as an astringent, exhibits anti-inflammatory properties, and can help maintain a healthy skin barrier. 

Homemade Body Mist

Ingredients:

• 8 ounces distilled water
• 1 tablespoon witch hazel
• 10 drops jasmine essential oil
• 10 drops orange blossom essential oil

Instructions:

• Get an eight-ounce spray bottle (ideally glass) and pour about seven ounces of distilled water into the bottle. Add the witch hazel and stir to combine. 
• You want to make sure that you leave enough room in the bottle because a small air gap can allow for proper mixing. 
• Add the essential oils, screw on the top, and shake well to combine. 
• Store the body mist in a cool, dark place because that will help maintain the fragrance and integrity of the spray.

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If you want to sneak more vegetables into your diet, smoothies and popsicles (believe it or not) are two of the best ways to do so. That is especially true if you have children and want to sneakily get them to enjoy more vegetables. These popsicles are more like smoothie pops because you blend the ingredients together prior to pouring the mixture into popsicle molds. In doing so, you completely disguise the carrots amongst the blended orange flesh, fresh orange juice, and agave nectar. You and your child(ren) will not even notice the carrot in this recipe!

As a general rule of thumb, most things that make a smoothie delicious also make for a great popsicle. That could be green smoothie popsicles or these orange carrot popsicles. Not only are carrots rich in beta-carotene, but they also have a naturally sweet flavor, so your taste buds won’t be shocked by any pure carrot flavor. It’s not like you’re taking a big snap of a carrot after enjoying wings or anything like that! Although, if you are familiar with eating carrots, you know that beneath the subtle woody flavor is a natural sweetness. If you feel more adventurous once you finish cleansing, add some steamed beets or boiled sweet potatoes to this recipe!

For popsicle molds, we love environmentally-friendly silicone molds, especially since the popsicles come out of them so easily. You can also use quick freeze molds, which do come at a higher price point because they have quick-freezing technology that will freeze popsicles in minutes. Finally, if you want a popsicle for on-the-go purposes, you can get single-use plastic push pops. These are great for serving kids. Don’t have popsicle molds? No problem! You can use muffin tins, shot glasses, ice cube trays, or yogurt containers!

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Besides being tiny little nuisances, ticks pose a serious health risk, as they can spread diseases. They have been known to spread Lyme disease and Rocky Mountain spotted fever. According to a 2018 report from the Centers for Disease Control and Prevention (CDC), tick-borne diseases more than doubled over the previous 13 years. Although a tick bite may not necessarily infect you with one of those diseases, it can cause irritation and discomfort.

If you enjoy going hiking or hanging at the beach during summer, it is possible that you will encounter some ticks. The best thing that you can do is to over-prepare by using an effective tick repellent. The problem with manufactured tick repellents is that they contain a lot of chemicals, many of which can harm the environment. If you want to take a more natural approach, there are various essential oils that may help repel ticks. Continue reading to learn which essential oils are the most effective. 

Essential Oils And Ticks

It is important to understand that most of the evidence on this topic is anecdotal, but there are studies that indicate that essential oils may effectively ward off ticks. To provide you with the best possible evidence, we looked at various studies that determined the efficacy of several essential oils for repelling ticks. As far as which oil is most effective? Well, that remains to be unknown at the moment, but we hope the following information helps you naturally repel ticks this summer. 

Clove Bud Essential Oil

One study analyzed 11 essential oils and found that clove bud essential oil was effective at repelling ticks. This finding has been substantiated by other studies from 2006 and 2018. Clove oil is actually an ingredient in a spider and tick repellent spray. You can make your own tick repellent using clove bud oil by adding 10 to 15 drops to one ounce of water. You can add solubol (used as a dispersant to help emulsify essential oils into water blends) if you so choose. Make sure to use a 4:1 ratio of solubol to water. 

Neem Seed Essential Oil

According to an animal study, neem seed oil was effective at killing tick larvae in cattle. There is strong anecdotal evidence, however, that suggests neem seed oil is great for repelling ticks. In fact, when applied to ticks, neem seed oil may help dislodge them from the skin. To use neem seed oil as a tick repellent, add equal parts neem seed oil to a carrier oil, mix well, and apply to the skin. Just make sure to do a patch test on your arm so you do not have an adverse reaction to the oil. 

Lemon Eucalyptus Essential Oil

This combination essential oil is like a one-two punch for insects. It is a classic oil in many insecticides, but you can make your own by adding 15 to 20 drops of lemon eucalyptus essential oil into four ounces of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Because lemon eucalyptus essential oil can be irritating to some skin types, dilute it in a carrier oil before topical application. And finally, make sure to do a patch test on a small area before applying more widely. 

Oregano Essential Oil

When it comes to repelling ticks and other insects, researchers note that oregano essential oil tops the list of many studies. Oregano oil contains cedrol, which was found to kill 100% of the ticks it came in contact with when used in high dosage during one study. Cedarwood essential oil also contains cedrol, which also makes it beneficial for repelling ticks. A separate study found that carvacrol, an antioxidant compound in oregano oil, was effective at killing the bacteria that causes Lyme disease. That makes oregano oil beneficial for warding off ticks or if a tick bite occurs. Mix five to six drops of oregano oil in one ounce of carrier oil and apply it to exposed skin using a cotton ball. Do not applyfFull strength oregano oil to the skin, as it is too strong. 

Thyme And Citronella Essential oil Combination

Citronella essential oil is commonly used as a biopesticide that the Environmental Protection Agency (EPA) registered as an insect repellent in 1997. One study found that both thyme and citronella essential oil were able to ward off ticks. To make your own tick repellent with these essential oils, add 10 to 15 drops of citronella essential oil and five drops of thyme essential oil to one ounce of water. You can also add solubol to help distribute the oil in the water. As mentioned earlier, make sure to use a 4:1 ratio of solubol to water. Spray on the skin or clothing to repel ticks.

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On average, a person spends one-third of their life sleeping, equating to an average of 26 years. What’s even more impressive is that a person spends an average seven years trying to get to sleep during their lifetime. What is so special about sleep and why is it integral to your overall health? Additionally, are there nighttime habits that negatively impact your sleep, or make it harder to fall asleep? 

Sleep impacts how well you focus during the day and can influence what you eat, how you think, and more. Trying to reduce the amount you sleep in order to get more things done in the day is ill-advised. Short sleepers (those who sleep minimal hours per night) make up about one to three percent of the population. The rest of you who want to sleep less are only putting your health in jeopardy. 

There are many things you can do at night for better sleep, but what about the things you shouldn’t do? If your sleep is suffering, one of the following habits could be to blame. Sleep experts want you to avoid these common habits that interfere with your sleep. 

Drinking Alcohol

It’s true that a glass of wine or cocktail before bed can help you doze off faster. Nervous system specialists agree that alcohol can negatively affect overall sleep quality. Alcohol can make you feel like you are getting deeper sleep, but it causes problems with sleep architecture. Sleep experts explain that alcohol primarily affects the second half of sleep, so you spend less time in REM sleep. Alcohol also has diuretic properties, so it can cause you to wake up and use the restroom in the middle of the night. 

Delaying Bedtime

It’s common to have a night when your bedtime is later than usual. Perhaps you went to see a movie, concert, hung out late with friends, or you wanted to catch one more episode of a new series. The urge to stay up late and put off bedtime is sometimes referred to as “revenge bedtime procrastination.” This can lead to chronic fatigue overtime, according to sleep experts. A 2014 study found that bedtime procrastination is related to general reports of insufficient sleep that extend beyond self-regulation. Basically, you just have to go to bed at a reasonable hour and your morning self will appreciate it. 

Getting Into Bed Before You Are Ready For Sleep

Sleep experts explain that the optimal time to get into bed is when you are ready to fall asleep. There is no sense in lying down before you are tired. If you cannot fall asleep, you should try again when you are really sleepy. That way, you can feel more confident in your ability to fall asleep. Just make sure you don’t do anything to get in the way of feeling tired. 

Eating A Late Dinner

It’s true that eating too close to bedtime can interfere with proper digestion, which can negatively affect sleep. Your circadian rhythm, though, loves routine, which is why it’s best to eat dinner at roughly the same time every night. Ideally, eat dinner more than three hours before your bedtime. Late-night eating can affect metabolic health and make it more difficult to stay asleep once you fall asleep. Research suggests that eating dinner at roughly the same time every night can benefit your body’s internal clock, which benefits your sleep. 

Staring At Your Screen

This should not come as a surprise, but it is a very common bedtime habit. Scrolling through social media, watching YouTube videos, or streaming a movie or show on your laptop before bed can affect circadian rhythm and melatonin production, due to the blue light that screens give off. If you experience difficulty falling asleep and have a screen habit in bed, try to ditch the screen and opt for a book instead. Sleep experts suggest avoiding screens for at least one hour before you go to bed to ready your brain and body for sleep. 

Cranking The Heat

According to sleep studies, the optimal bedroom temperature for high-quality sleep is about 65-68 degrees Fahrenheit. The body temperature naturally dips just a little when you get ready for bed, so a warm bedroom is not ideal for sleep. Heat exposure ultimately decreases REM sleep and slow wave sleep, in addition to increasing nighttime wakings. Depending on the time of year, you will have to adjust your thermostat or open up windows to set the stage for a somewhat chilly sleep environment.

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It is very easy to put off tasks, especially if you don’t want to do them. You know you should get them out of the way, but the desire to do the opposite of that takes over. Perhaps this stems from your younger years, when you would put off school assignments to hang with friends or play video games. It’s possible that you still hang with friends and play video games to avoid certain tasks!

By definition, procrastination is choosing to delay something you need to do, even though waiting to do it negatively affects you in the long run. Mental health experts note that disengaging from the task boosts your morale immediately. You can think of procrastination like a Band-Aid because it is a temporary solution to a bigger problem. It removes any stress, fear, or anxiety, but just know that it is an emotional quick-fix that does not help you achieve your goals. 

If you want to reduce procrastination, you have to dial up helpful feelings and silence the challenging ones. Not only will this help increase your productivity, but it may also help improve self-esteem and feelings of accomplishment. 

Be Mindful Of Warning Signs

Becoming more mindfully aware can help you identify your procrastination tendencies or habits. For example, if you are doom-scrolling or impulse shopping instead of cleaning your kitchen, take note of what you are doing. Do you feel guilty for not focusing on your task? If yes, then you are procrastinating. Once you have the ability to recognize and name what is happening, you can respond and act without judgment. Researchers note that mindfulness tactics, such as acting with awareness and non-judgmentally, can help reduce anxiety and procrastination. 

Address It Head On

More often than not, stress and anxiety are to blame if you have difficulty starting a task. Stress can make it very difficult to prioritize and organize. That is why you may find it hard to make a decision on how to begin an email to a coworker or client some days. Your brain is jammed and it seems that there is no way out. According to one study that examined academic procrastination, students who struggled with regulating emotions were more likely to procrastinate, which only worsened their emotional state. If you can find ways to reduce stress, you will notice that your desire to procrastinate decreases and you experience emotional relief as a result.

Set Yourself Up For Success

It is difficult to do this if you procrastinate, since procrastination sets you up for a mild degree of failure. Just be sure that you avoid negative self-talk from the get go. If you approach a task and say things like, “This is the worst,” or, “I hate this,” then you will only increase stress. Be careful how you talk to yourself if you want to have a positive outcome. Instead, tell yourself that you are interested in the task at hand and that you have what it takes to get it done. If you approach your tasks in this way, you will be less likely to procrastinate, according to psychologists. 

Get Clarity

Did you know that ambiguity is the downfall of productivity? If you cannot break something down into smaller, more manageable tasks, consider getting more clarity on what steps you have to take to complete the project. One study found that those who did not know what to do were more likely to put off tasks. Mental health experts note that it is always beneficial to get clarity if you feel uncertain about something. Ask questions and do research, which can help you a great deal in a professional environment. If you and your colleagues understand what to do, you will reduce workplace procrastination. 

Find The Bigger Meaning

Putting off going to the gym? You’re less likely to do that if you believe that being more active will help benefit you later in life. Want to be able to play with your future grandkids? Want to stand from a seated position without assistance? Answering these questions can help you see beyond the immediate and connect you to the big picture. Find your purpose and direction in order to form a larger sense of meaning. One study looked at revenge sleep procrastination, which is when people put off going to sleep in order to enjoy extra downtime. They know that they won’t get enough sleep for the next day, but they stay up anyway. After four sessions of motivational interviewing, which is a form of short-term therapy to link behaviors and values, bedtime procrastination reduced significantly.

Don’t Forget About Self-Compassion

By definition, self-compassion is the act of shifting your thinking about yourself negatively to a way that is more balanced. Remind yourself that you are just human, which means that you, like everyone else, make mistakes and you are somewhat flawed. There is absolutely nothing wrong with that! Acknowledging this can help you manage your emotions in a healthier way, which can help you deal with your responsibilities, instead of avoiding them. Just remember that you should not be hard on yourself because that will only increase your desire to procrastinate.

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