The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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In 2020, data from a National Health Interview Survey found that 14.5% of adults had trouble falling asleep most days. The number of adults who had a hard time falling asleep increased as family income and educational attainment decreased. Additionally, the percentage continued to increase as family income decreased and the place of residence became more rural.

The American Academy of Sleep Medicine recommends seven to eight hours of sleep per night for optimal health. Over 25% of adults do not meet this recommendation on a regular basis. If you have a hard time falling asleep, that decreases your ability to get a sufficient amount of sleep per night. Sometimes, it is difficult to relax, and that can be the result of an irregular circadian rhythm. Instead of resorting to sleeping pills, since they have a long list of side effects, you may want to consider experimenting with the bedtime balm in this article. 

Does Lavender Promote Sleep?

One study compared the effects of lavender and sleep hygiene versus sleep hygiene alone on sleep quantity and quality. The goal was to determine if participants experienced a sustained effect two weeks after the study. Study authors noted that the lavender and sleep hygiene group demonstrated better sleep quality at the two-week follow-up. Additionally, study authors noted that the lavender group woke up feeling more refreshed. 

Several studies indicate that inhaling lavender aroma may help reduce anxiety. Scientists have found similar results for lavender’s effectiveness in treating depression. Lavender essential oil is also popular in aromatherapy because of its ability to promote relaxation and sleep. Some studies found that the use of lavender oil for aromatherapy improved sleep quality not only in people without sleep or mental health disorders, but also in people with depression, insomnia, and anxiety. Inhaling lavender essential oil’s aroma may also increase the time spent in deep, slow-wave sleep. 

Some research indicates that lavender may have a calming effect on the central nervous system. For this reason, lavender may benefit people who experience circadian rhythm disorders or occasionally sleeplessness. 

Where Do You Apply The Bedtime Balm?

Once you make the bedtime balm, apply a small amount to your wrists, collarbones, or temples when you get ready for bed. It is unclear how quickly the sleep balm works. It usually depends on how sensitive you are to the aromas in the balm. For the average person, it may start to calm you down and promote sleep in about 15-30 minutes. As with any natural remedy, though, it may take a few tries for it to be effective. Continue using it and experiment with different placements. Lastly, before we give you the recipe, make sure to do a small patch test on your arm and see if you have a reaction within 24 hours. 

DIY Bedtime Balm

Ingredients:

• 1.5 ounces beeswax pellets
• 2 tablespoons coconut oil
• 2 teaspoons sweet almond oil
• 10 drops frankincense essential oil
• 10 drops myrrh essential oil
• 8 drops cedarwood essential oil
• 6 drops vetiver essential oil
• 6 drops lavender essential oil

Instructions:

• Melt the beeswax and coconut oil in the top of a double boiler or in the microwave in a heat-safe bowl. 
• While those ingredients are melting, prepare your lip balm containers to be filled. 
• Once the beeswax and coconut oil are melted, pour in the sweet almond oil and stir to combine. Make sure there are no lumps in the mixture. 
• Let the mixture cool for about a minute and then add the essential oils. Stir until fully incorporated. 
• Pour the mixture into the containers and allow it to cool and solidify at room temperature. When fully cooled, the balm is ready to use. 
• To use, apply a small amount to your temples, wrists, collar bones, or back of your neck. You can even place a small amount on your pillow to help you sleep.

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Ozempic, and other glucagon-like peptide 1 (GLP-1) drugs are intended to help lower blood sugar, but many people use them to lose weight. In fact, they are hailed for their ability to promote rapid weight loss. For anyone using Ozempic, or other GLP-1 drugs, it’s possible to experience a weight loss plateau before achieving the goal weight.

Early rapid weight loss seems too good to be true when you begin using Ozempic. That is because losing weight proves difficult for many. When the weight keeps falling off, though, you expect it to continue uninterrupted. That is an unrealistic dream, as anyone can experience a weight loss plateau, no matter how they are losing weight. The thing is that the plateau catches you off guard. 

What Is An Ozempic Weight Loss Plateau?

This is just like any other weight loss plateau, in that you reach a point when the weight loss slows or stops. The only difference is that the weight loss stops despite still taking the Ozempic medication. Part of this is because people typically lose water weight in the initial stages of weight loss. They then lose some muscle, which helps to burn calories. As you lose muscle mass, metabolism slows down, which affects how many calories you burn. There is an additional process, thermogenesis, which can occur if the decrease in metabolism is greater than expected based on weight lost. 

Like any weight loss plan, though, the body adjusts at a certain point. In the case of an Ozempic plateau, the body adjusts to the effects of GLP-1. Weight loss will slow and eventually stop, but this is very common and to be expected if taking Ozempic. Since GLP-1 drugs are relatively new, though, there is not a lot of long-term data on this subject. Some short-term studies found that both Wegovy and Ozempic resulted in a weight off plateau after one year of use. More research is needed to determine the percentage of people to experience this. 

Is It Common For Ozempic To Stop Working?

It is very normal for weight loss to eventually slow or stop when taking a drug like Ozempic. Weight loss plateaus happen all the time, regardless of the weight loss method. GLP-1 Drugs  like Ozempic and Wegovy can produce dynamic weight loss. That’s why people get confused when they hit a weight loss plateau. 

The reason that a plateau can occur is because the metabolism slows down as people shed weight. That makes it harder to lose weight after the initial weight loss. Hormones that regulate weight can respond to weight loss by telling the body to eat more and reduce feelings of fullness. Basically, the body works against your efforts to lose weight, making it harder to lose weight. Additionally, the hormone signals get stronger as you continue your Ozempic journey, which can make losing weight challenging at a certain point. 

How To Overcome The Plateau

Typically, you have to switch up your diet and exercise habits when you encounter a weight loss plateau. In the case of an Ozempic plateau, you may need to see your doctor. It’s possible that you may need to adjust your medication dose or make certain lifestyle changes, such as focusing on sleep, managing stress more efficiently, and increasing the number and intensity of your workouts. 

Some people may decide to stop taking their medication altogether. That can usually lead to weight gain, so speak with your doctor before you quit cold turkey. The mechanisms of the medication are effective for weight loss, so you may need to continue it to manage obesity. If you want to taper off, then consult how to get off and transfer to a new weight loss plan, as Ozempic isn’t the only way to get healthy. The Full Body Cleanse, for example, has been highly effective for millions of people around the world! Consider the following if you want to overcome a plateau:

• Change your exercise routine and devote more time to your workouts. Consider adding weight lifting or strength training movements to build lean muscle. High-intensity interval training may also be beneficial. 
• Eat more protein, as it helps you build muscle, which can help the body burn more calories. 
• Drink more water to help suppress your appetite, while simultaneously boosting your ability to engage in physical activity. 
• Focus on getting more sleep, as quality sleep can help you consume fewer calories. Set up a regular sleep schedule, waking up and going to bed at the same time every day for a healthier circadian rhythm. 

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Time-restricted eating is an eating pattern that focuses more on meal timing than caloric intake. You may be more familiar with intermittent fasting, which is a form of time-restricted eating. A person following this eating pattern will eat within a specific time frame every day. More often than not, the eating window ranges from six to twelve hours a day. During the remaining hours of the day, zero-calorie beverages, such as water or sparkling water are permitted. Some people also drink plain black coffee or unsweetened tea. 

A lot of people use time-restricted eating to promote weight loss. Although it is effective for some people, this eating pattern doesn’t always help everyone lose weight. Recent studies found that people of different ages and levels of health experience different benefits from time-restricted eating. Some people may improve gut microbiome, while others may experience improved body composition or a reduction in diabetic symptoms. 

Can Time-Restricted Eating Support Sleep?

More recently, researchers found that time-restricted eating may promote better sleep and overall quality of life. Eating during a longer window, or regularly changing that window, has the opposite effect. Some people keep their feeding window at four to six hours per day, but that isn’t feasible for the average person. Experts note that sticking to an eight- to 12-hour feeding window is more ideal and easily attainable. 

How does time-restricted eating impact sleep? Researchers attribute this benefit to the way it supports the body’s circadian rhythm, or internal clock. When you eat, exercise, and expose the body to light at the same time every day, the body can get used to a routine. Once the body gets used to this routine, you can fall asleep more easily and wake up at the same time every day. Experts note that establishing delineated times when you eat and fast is necessary for healthy metabolism and good sleep, from a chronobiology perspective. 

A sample eating window could be between 10 a.m. and 8 p.m. Eating full meals during set times and reducing snacking, nibbling, or grazing, may also help you promote sleep. If you are a snacker and eat throughout the day, you may have difficulty sleeping or poor sleep quality. 

What Should You Eat During Your Feeding Window?

What do you put on your plate during your daily eating window? Limiting your eating time does not give you the go-ahead to eat whatever you want. You could very easily consume upwards of 3,000 calories in a 10- to 12-hour eating window. Sleep experts suggest that you steer clear of any foods that are high in trans or saturated fats and refined carbs. 

Existing data indicates that diets rich in carbohydrates contribute to drowsiness and fragmented sleep. This primarily has to do with the way the body metabolizes simple carbs. By avoiding foods that contain simple carbs or unhealthy fats, you may experience better sleep quality. A recent review found that a Mediterranean-inspired diet, which is rich in lean protein, fruits, vegetables, fiber, healthy fat, and anti-inflammatory properties, is associated with better sleep quality. 

Experts suggest enjoying most of your plant-heavy meals earlier in the day because delayed eating may disrupt the circadian rhythm. Stop eating at the same time every night, ideally three hours before bedtime, so that you can give your body lots of time to digest before sleep. The body responds positively to this type of routine and may help you experience an easier time falling asleep.

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Do you soak in a warm bath in the evening to promote relaxation and prepare the body for bed? Perhaps you use a trusty supplement or a great sleep mask that works every night. These things signal your brain that it is time for bed and help you wind down. Hopefully, you don’t rely on alcohol or medications to get a good night’s rest, though. 

One medical expert recently shared three products that have helped her get sound sleep almost every night. For years, she has slept with earplugs, blackout curtains, and kept her room at 68 degrees Fahrenheit or cooler. When you keep your bedroom dark, quiet, and cool, you can promote deeper, high-quality sleep. For a guide to how you can incorporate these three products into your nighttime routine, continue reading. 

Blackout Curtains

Some people are very sensitive to light and cannot sleep if a red button on the bottom of a TV is in the room. Others can simply fall asleep no matter what, even if a giant searchlight is beaming through the window. Too much light exposure in the evening can keep the brain awake and disrupt your sleep. When you sleep in a dark bedroom, you can better regulate your circadian rhythm, which is the body’s sleep-wake cycle. It works best when you are exposed to bright light during the day and darkness at night.

Light exposure can still throw off your sleep even when your eyelids are closed. That’s why blackout curtains are a smart choice if you want to create a more restful bedroom. There are many blackout curtains that do not effectively keep light out, though. For this reason, make sure you read reviews of the blackout curtains you decide to buy. The best ones usually drape all the way down to the floor. 

Earplugs

If you are someone who prefers to use a sleep machine and find it to be effective, keep doing what you’re doing. If you are a light sleeper and find that any noise disrupts your slumber, earplugs may be a great product for you. The majority of repair and restoration occurs during the later stages of sleep, you want to minimize your exposure to things that can wake you, such as traffic or loud air conditioning. 

Foam earplugs are available at most stores. Ideally, choose ones that are extra comfy and easily stay in your ears all night. If you cannot get them to stay in your ears, though, you may want to consider a sound machine that produces rain, wind, ambient, or other noises that keep you asleep. According to experts, a pink noise setting is better than a white noise setting because white noise isn’t the best sound range for optimal sleep.

A Fan Or Some Cooling Device

Every person should have some sort of cooling device in their bedroom. The ideal temperature for an optimal sleeping environment is 68 degrees Fahrenheit or less. This temperature range assists a drop in core temperature, which helps prepare the body for sleep. You don’t need to buy an expensive fan to improve your sleep, but some people are attracted to fans that have built-in air purifiers. Not only does this device help to move air around the room, but it also works to remove potential irritants from the bedroom air. 

As you are getting ready for bed and the room is cooling down, take a hot shower. This works to get blood flowing away from the body’s core, which leads to a temperature dip that can help you fall asleep.

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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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