Stress doesn't just affect your mental and emotional well-being—it also causes physical symptoms. Many people experience jaw pain as a result of stress due to unconsciously clenching their teeth or tightening their jaw. The stress of teeth clenching and jaw tightening can contribute to or worsen a painful condition called Temporomandibular Joint Disorder, or TMJ. Symptoms of TMJ can include pain in the muscles, nerves, and joints in and around the jaw, neck, and shoulders. Here, we'll explore the connection between stress and jaw pain, as well as offer practical tips that can help you manage stress and reduce jaw pain.

What is TMJ disorder?

TMJ is the name of a group of conditions that affect the two joints that connect the lower jaw to the skull. These joints allow the jaw to move when you talk, yawn, and chew. Dysfunction or misalignment in these joints is known as TMJ.

Common symptoms of TMJ include:

• Clicking or popping sounds when opening or closing your mouth
• Difficulty chewing and/or swallowing
• Teeth grinding or clenching
• Jaw pain or tenderness
• Headaches, neck pain, earaches, and/or upper back pain

Stress and jaw pain

In stressful situations, the body often enters fight or flight mode, releasing hormones that increase heart rate and muscle tension, including jaw clenching. You may not know that you clench your jaw when you're stressed.

In some people, jaw clenching goes hand in hand with grinding the teeth (a condition known as bruxism). Many people grind their teeth and clench their jaw while sleeping. Both of these actions put additional stress on the jaw joints and muscles, which can result in TMJ symptoms.

Relaxation techniques to reduce stress-induced jaw pain

If you're experiencing jaw pain that may be related to stress, there are steps you can take to ease your TMJ symptoms. Taking steps to relieve stress and increase happiness can help you find relief.

Some stress management techniques that you can try to lower your overall stress levels include:

• Meditation: Spending a few minutes each day in guided or silent meditation can help to proactively manage stress.
• Progressive muscle relaxation: Taking a few moments throughout the day to notice where you're holding tension in your body can help you relax your muscles, lessening the likelihood that you'll clench your jaw.
• Deep breathing exercises: Try box breathing to lower stress levels quickly. Take a breath in for five seconds, hold for five seconds, exhale for five seconds, and pause for five seconds. Repeat two to three times.

Lifestyle changes to manage stress and physical tension

Making lifestyle changes can support your mental health by helping to lower your stress levels. Exercising four to five times each week for at least half an hour can help you keep stress at bay. Noticing how what you eat affects your stress levels can also be helpful (many people find that overconsumption of sugar and caffeine can increase stress).

Talking to a mental health professional can also help to lower stress levels. Reaching out to a counselor or therapist can provide you with the support you need to manage your unique life stressors. If you're not sure where to start, talk with your doctor or other healthcare professional for a referral or recommendations on counseling centers in your area.

Tips for managing jaw pain: exercises and posture

Jaw exercises and posture awareness can help to lower your stress-related jaw pain. Stretching your jaw daily can create flexibility that lowers jaw pain. Try opening and closing your mouth slowly a few times each day (it may be helpful to set a reminder on your phone). You can also try moving your jaw slowly from side to side.

Poor posture can also contribute to jaw pain. Checking your posture a few times each day, sitting in chairs that provide ergonomic support, and practicing yoga can all help to keep your posture aligned.

If you find that at-home remedies aren't providing you with TMJ relief, you may want to talk with your healthcare provider, dentist, or chiropractor about other options (like a mouthguard you can wear at night) that can help to alleviate your symptoms.

Using technology to manage and lower stress levels

It can be tough to notice when you're living with high levels of stress, especially if your stress is chronic. Using technology can help you understand when you're under stress, and can provide information that shows connections and patterns between stress and other factors.

Monitoring and tracking your nutrition, moods, sleep, hydration, and physical activity can help you see how changes in your lifestyle affect stress. Consistency is key, and watching for patterns over time can help you zero in on lifestyle factors that are causing stress in your life.

Evidation: Here to give you the insights you need to live a healthy life

We're here to support you as you work to become your happiest, healthiest self. Tracking your health data is a fantastic start to understanding your health needs. At Evidation, we take it one step further. With your permission, we use your health data to provide you with personalized, content-based insights that can inform your next steps forward. We can't wait to start supporting you! Click here to learn more about how Evidation works and download our app today.

Hangxiety—the combination of a hangover and anxiety that can occur the morning after drinking—is a common phenomenon. The effects of alcohol can wreak havoc on your nervous system, making it difficult to relax. Here, we'll explore why anxiety happens, how alcohol affects your brain chemistry, and what you can do to work your way out of a state of hangxiety.

What is hangxiety, and why does it happen?

After a night of drinking, many people experience hangxiety: the symptoms of a hangover melded with high levels of anxiety. You might feel worried about what happened the night before, especially if you drank to the point where parts of the previous night are fuzzy or blank. Sometimes, hangover anxiety can happen even if you remember the events of the night before.

The onset of hangxiety can be caused by several factors, including alcohol-related changes in brain chemistry and your body's predisposition to anxiety. The physical symptoms you may experience as a part of a hangover can also contribute to hangxiety.

The impact of alcohol on brain chemistry and mood

Alcohol causes certain chemical changes in the brain that can affect your mood and your nervous system. When you drink, alcohol affects the brain's gamma-aminobutyric acid (GABA) receptor and the neurotransmitter glutamate. Normally, the brain works to maintain homeostasis between the two, as glutamate causes excitement and GABA works to inhibit certain nerve transmissions, creating a calming effect.

Alcohol consumption causes an increase in the brain's GABA levels, causing a relaxed feeling. The brain, however, works to keep things in balance. When GABA is increased, the brain may also increase glutamate levels.

In people who drink occasionally, the increase in glutamate alone can cause hangxiety. When people drink heavily or regularly, the brain may reduce its overall number of GABA receptors in an effort to maintain homeostasis, causing intense hangxiety followed by increased daily anxiety, even when alcohol is not consumed.

In the short-term, alcohol may cause reduced feelings of anxiety and a boost in self-confidence. In most people, these effects wear off quickly and can lead to feelings of depression, anger, and anxiety, regardless of your mood when you begin drinking.

How dehydration and poor sleep contribute to hangxiety

Research shows that drinking any amount of alcohol has a negative effect on both physical and mental health.

Alcohol consumption makes many people urinate more frequently, which can contribute to dehydration. Most people also do not drink enough water to counteract the dehydrating effects of alcohol. Dehydration on its own can cause anxiety, and can certainly contribute to higher-than-normal anxiety levels after drinking.

Drinking can also affect the quality of your sleep. While it might be easier to drift off to sleep after a night of drinking, the sleep that you get is likely to be low-quality and broken. Whether you're constantly waking up to use the restroom, are experiencing a racing heart rate due to dehydration, or your sleep is disturbed by the physical symptoms of a hangover (such as digestive issues, migraine headaches, and sensitivity to light), fatigue related to poor sleep can contribute to hangxiety.

Drinking frequently can also lead to increased levels of belly fat, as heavy drinking can decrease the body's ability to burn fat. High levels of belly fat can cause sleep apnea, a condition in which breathing stops several times each night, resulting in poor sleep quality and next-day fatigue.

Tips for reducing hangover anxiety: hydration, nutrition, and rest

Waking up with hangxiety can feel overwhelming, and treating the physical symptoms of a hangover first can help you begin the process of getting your brain and body back on track. If you're experiencing a headache, taking an over-the-counter pain reliever with a large glass of water can help. You may also find that a light meal and extra rest can help.

Once you're physically feeling a bit better, it can be easier to begin to treat your anxiety symptoms. A light workout (like yoga or a walk outdoors) can also provide relief.

Preventing hangover anxiety before it starts can help reduce the number of times that you experience the condition. If you decide to drink, be sure that you're well-hydrated, have recently had a healthy meal, and are well-rested. Setting a predetermined number of drinks that you'll have before you switch to non-alcoholic beverages can help prevent negative symptoms the morning after a night out.

If you're struggling to get a handle on your drinking, it's a good idea to talk to your healthcare provider to learn more about resources in your area that can support you as you work to get sober and healthy.

Mindfulness and relaxation techniques to manage anxiety

To further lower anxiety levels, you may want to consider utilizing mindfulness techniques, including:

• Meditation: Try guided meditation to help you get centered and focused when you're experiencing anxiety.
• Grounding: Try finding five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to help center your awareness on the present moment.
• Single-tasking: When you feel anxious, it may be tempting to try to get through many things at once. Instead, focus on single-tasking. Taking a shower in silence, watching a TV show quietly, or reading a book without distraction are all good ways to start.

Take control of your self-care habits with Evidation

Whether you choose to drink alcohol or not, it's important to be aware of how your actions affect your health. At Evidation, we help to put your health data to good use. With your permission, we use the health data that you're already tracking to give you personalized, content-based insights that can help to inform your next steps. No matter where you're at on your health journey, we're here to support you. Click here to learn more about the Evidation app and get started today.

It can be hard to get the sleep you need when you deal with anxiety and racing thoughts the moment your head hits the pillow. For some people, moving from one activity to the next throughout the day can keep anxiety at bay, only for it to rear its ugly head the moment you try to quiet your mind.

Anxiety-related insomnia and other sleep struggles can make it tough to get the rest you need to feel your best. Some people find that nighttime anxiety creates a vicious cycle: anxiety makes it hard to sleep, and fatigue causes more anxiety. Here, we'll take a look at how anxiety can affect the quality of your sleep, and holistic steps you can take to ease the symptoms of anxiety at night.

The impact of anxiety on sleep quality

You already know how hard it can be to sleep when you're feeling worried, and it can become even more difficult when you start to get anxious about not getting enough sleep. Research shows that approximately 50% of people who have anxiety experience sleep disturbances, and that failure to get enough sleep can make anxiety worse.

Anxiety can affect sleep in a number of ways, including:

• Difficulty falling asleep: Anxiety can make it harder to fall asleep at night, or to fall back asleep after you wake up before your alarm.
• Nightmares: People who have anxiety are at a greater risk of experiencing nightmares. Anxiety affects rapid eye movement (REM) sleep, the phase of sleep during which vivid dreams are common. Anxiety can turn dreams into nightmares that may wake you up.
• Difficulty waking up: Some people who have anxiety find that poor sleep makes it harder to get out of bed in the morning.

Researchers believe that anxiety and sleep disruption may share neural circuitry, allowing one issue to exacerbate the other. The relationship between sleep and anxiety is highly individual. People who have anxiety may find that they need more sleep during anxious times, or they may find the opposite to be true. Using a sleep tracker and mood tracker to help you understand your personal sleep-anxiety connection can help you determine the steps you need to take to improve your sleep quality. Thankfully, there are a variety of holistic methods that can help put a stop to the sleep-anxiety cycle.

Relaxation techniques

Practicing relaxation techniques throughout the day can help with stress management and can improve your sleep quality.

Try these methods to lower stress levels during the day to reduce the likelihood of anxiety interfering with your sleep at night:

• Breathing exercises: Practicing breathing exercises throughout the day can help to lower anxiety. These techniques can also help you drift off to sleep when you're dealing with racing thoughts. Box breathing is a simple way to get started: breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds, and pause for four seconds before repeating the cycle.
• Meditation: When you're dealing with racing thoughts, it can be hard to calm your mind, and meditation can help. While it might seem counterintuitive, meditation can teach you to increase the control you have over your thoughts. A quick, simple guided meditation is a good place to start.
• Yoga: You don't need to be a flexibility champion to enjoy the benefits of a regular yoga practice. Whether you choose to go to a yoga studio for an instructor-led class or you prefer to flow through a yoga video at home, a regular yoga practice can help calm anxiety. Starting with free, at-home videos can help you get started.

Herbal teas and supplements for calming anxiety

Certain dietary supplements and herbal teas may help to ease the symptoms of anxiety. Supplements and teas can have different effects depending on your personal chemistry, so you may need to go through some trial and error before you find the right combination to help improve your sleep.

Herbal teas that may help you fall and stay asleep include:

• Chamomile: This herbal tea contains apigenin, an antioxidant that can decrease anxiety.
• Lavender: The scent of lavender has been shown to reduce anxiety and agitation while promoting restful sleep.
• Valerian root: This herb works to increase GABA—a neurotransmitter that can decrease anxiety and depression— levels in the brain.

Dietary supplements that may help you get better sleep include:

• Vitamin D3: This supplement can improve mood and energy during the day, which can lessen anxiety and make it easier to sleep.
• Magnesium: Magnesium supplements can help to manage muscle tension, regulate serotonin, and improve brain function, all factors that can contribute to healthy sleep.
• Melatonin: This common sleep aid may be helpful for reducing feelings of anxiety at night.

An important note: It's a good idea to talk with your doctor before adding herbs and supplements to your diet, especially if you're taking prescription medications.

Create a bedtime routine to reduce anxiety

Creating and sticking to an evening routine can help to reduce anxiety, setting the stage for restful sleep.

Try these bedtime routine tips to calm anxiety:

• Create and stick to a sleep schedule. Do your best to go to bed and wake up at the same time every day, even on the weekends. This can help your body recognize when it's time to unwind, making it easier for you to relax.
• Stay away from screens for an hour or two before bedtime, as the blue light produced by electronic devices can suppress the release of natural melatonin. While it can be tempting to scroll on your phone when you're having trouble falling asleep, it's a better idea to read a book, stretch, or listen to music.
• Try aromatherapy. Lavender, Bergamot orange, and sandalwood can all help to ease anxiety and promote restful sleep.

Dietary adjustments to promote relaxation

What you eat during the day can make a difference when it comes to falling asleep at night. Often, psychologists and psychiatrists work with patients to help them understand how diet can affect anxiety.

Try making these changes during the day to make it easier to fall asleep at night:

• Stay away from caffeine and alcohol. Both can make it harder for you to get the sleep you need, and can reduce the quality of the sleep that you're able to get once you drift off. While it may be easier to initially drift off to sleep after drinking alcohol, it's not worth the night sweats, frequent wake-ups, and dehydration that drinking alcohol creates.
• Eat foods rich in magnesium, including leafy greens, legumes, nuts, and seeds to get a boost of this muscle-relaxing nutrient.
• Enjoying oysters, cashews, beef, and egg yolks provides your body with a high amount of zinc, which has been linked to lower anxiety levels.
• Eat plenty of produce rich in antioxidants, including beans, apples, prunes, sweet cherries, blackberries, strawberries, walnuts, pecans, broccoli, and spinach to combat anxiety.
• For many people, a diet high in sugar can make it harder to quell anxiety and fall asleep. Try cutting down on processed sugar to lessen anxiety.

Use technology to your advantage

Today's technology can provide information that helps to manage anxiety and restful sleep. Using a wearable fitness tracker can provide you with insights on your sleep, as well as tangible measures of anxiety (such as rising blood pressure) that offer clues about the connection between your anxiety and sleep. Mood tracking apps, like Evidation, can also help to detect patterns in your anxiety.

If you're concerned about sleep-related health conditions, like sleep apnea, it's a good idea to talk to your doctor about getting a sleep study. This can provide you with the information necessary to help you sleep soundly and safely.

At Evidation, we're here to help you feel your best

At Evidation, our app works to put the health data you choose to share to good use. With your permission, we use the health data that you're already tracking to find patterns and give you personalized, content-based insights that can help to inform your health decisions. Analyzing your sleep data, nutrition data, and other health information lets us make the most of your health data, allowing you to harness the power of the information you're tracking without any extra work. Click here to learn more about how Evidation works and download our free app today.

Struggling with restless sleep? Research suggests that the answer to sleep struggles can be as close as your kitchen. Choosing foods that contain sleep-enhancing nutrients like melatonin, magnesium, and tryptophan can help you get the rest you need to feel energized and ready to take on the day. Here, we'll take a look at what foods you can add to your nutrition plan to support great sleep hygiene.

Overview of how diet impacts sleep quality

Whether you're asleep the moment your head hits the pillow or you suffer from insomnia and sleep debt, choosing foods and drinks that support healthy sleep can help you make the most of your shut-eye. When the evening hours roll around, it's a good idea to choose foods and drinks that are conducive to getting great rest.

Foods rich in melatonin and their benefits for sleep

Melatonin is a hormone produced by the body when sunlight decreases, helping you relax and ease into sleep. While some people find that melatonin supplements help them ease off to sleep, they can interfere with certain medications and may cause side effects.

Foods with high levels of melatonin include:

• Tart cherries: Try drinking tart cherry juice mixed with sparkling water for a sweet good-night treat.
• Goji berries: Enjoy raw or dried goji berries before bed.
• Eggs: They're not just for breakfast—eggs offer melatonin along with protein and iron.
• Milk: Dairy milk is high in melatonin (and there's no need to drink it warm if that's not your preference).
• Nuts: Many nuts, including pistachios and almonds, have high levels of naturally-occurring melatonin.

Magnesium-rich foods that promote relaxation

A natural muscle relaxant, magnesium is essential for copious chemical reactions in the body. Getting enough magnesium can make it easier for you to fall and stay asleep. If you aren't able to get enough magnesium from food, you may want to consider adding a magnesium supplement to your wellness routine.

Foods naturally rich in magnesium include:

• Dark chocolate: While you'll want to be careful not to load up on too much sugar before bed, having a square or two of dark chocolate can give you the magnesium you need to relax.
• Nuts: Almonds, cashews, and Brazil nuts all provide high levels of magnesium.
• Avocado: Avocados are a great source of magnesium and fiber, making them a great fit for supporting both healthy sleep and a healthy digestive system.

Tryptophan-containing foods that enhance sleep

Tryptophan is an amino acid that the body uses to break down food, repair injuries, and create hormones, including melatonin. When you get plenty of tryptophan in your diet, it may be easier for your body to stick to your regular sleep and wake cycles.

Foods that are rich in tryptophan include:

• Turkey and chicken breast: The sleepy feeling that you get after enjoying a holiday dinner may be related to the high levels of tryptophan in these Thanksgiving and Christmas staples.
• Nuts and seeds: Almonds get a gold star once again, with 60mg of tryptophan per one ounce serving. Other high tryptophan nuts and seeds include cashews, black walnuts, peanuts, and chia seeds.
• Grains: Bread, buckwheat, oats, and quinoa all pack plenty of tryptophan, making them a good fit for a nighttime snack.

Herbal teas that aid in falling asleep

As long as it doesn't keep you running to the bathroom while you're trying to drift off, a cup of herbal tea can be a great way to end the day and ease into sleep. Herbal tea varieties that are a good fit for sleep include chamomile, lavender, valerian root, lemon balm, and low-caffeine green tea.

Tips for creating a sleep-friendly environment

Eating foods that help you drift off to dreamland is a smart first step toward getting the sleep you need to feel your best.

Some other steps you can take to improve your sleep quality include:

• Stick to a sleep schedule. While it can be tempting to sleep in on lazy weekend mornings, doing so can cause more harm than good. Sticking to a consistent sleep schedule helps your body establish and maintain healthy circadian rhythms, allowing your brain to regulate your body's sleep and wake cycles.
• Create a routine that works for you. Getting away from screens in the hour before bed, reading a relaxing book, or enjoying a cup of herbal tea can all help your brain realize that it's time to wind down.
• Use a sleep tracker. A wearable sleep tracker can provide you with valuable insights that help you understand your sleep cycles, find connections between your waking activities and the quality of your sleep, and alert you to potential health issues, like sleep apnea.
• Consider your sleep regularity index. Defined as "the probability for an individual to be in the same state (awake or asleep) at any two times 24 hours apart," understanding your sleep regularity index can help you gauge how consistently you're getting the rest you need. A wearable tracker can calculate your sleep index for you—you're shooting for 90% or above.

At Evidation, we're here to help you feel your best, day or night

Our comprehensive app utilizes the health data that you choose to share to provide you with personalized, content-based insights that can give you the information you need to inform the daily decisions that impact your well-being. Using the health data you're already tracking, we're able to aggregate your information to find connections (such as correlations between what you eat and how well you sleep, for example). Connecting your sleep tracking app to Evidation allows us to provide you with tips and tricks that can serve to improve your sleep. Click here to learn more about what we do and download our free app today.

Before we dive in, an important note: Yes, your baby will sleep again—and you will too.

Sleep regression is exhausting for babies and parents alike. Understanding why sleep regression happens, the sleep regression stages you can expect your baby to pass through, and how to manage each stage can help you stay sane as you work through this trying time. Taking care of yourself is important during sleep regression as well (easier said than done, we know). Here, we'll take a look at everything you need to know about sleep regression, including tips to help you get your baby back on track. We'll also talk about steps you can take to protect your own physical and mental health when you're struggling to keep your eyes open. Ready? Grab a cup of coffee (or three—we don't judge) and let's dive in.

What is baby sleep regression, and when does it occur?

Baby sleep regression is a period of time during which a baby shifts from their current sleep pattern back to a previous sleep pattern. Periods of sleep regression can be exhausting for parents and babies alike, and understanding what's happening during sleep regression can help you understand the best ways to support your baby.

Common signs of sleep regression in babies

Signs of sleep regression in babies can include:

• Fussing or crying more than normal
• Frequently waking at night
• Taking shorter naps, or skipping naps altogether
• Fighting naps or bedtime
• Difficulty falling and staying asleep

Causes of sleep regression and how long it lasts

Researchers aren't sure about what causes sleep regression. That being said, sleep regressions seem to be tied to babies reaching developmental milestones, such as needing to transition from two naps to one nap throughout the day, learning to crawl, starting to talk, or taking their first steps. An increase in your baby's appetite can also cause sleep regression, as they may struggle to sleep when they're feeling hungry.

Some babies also seem to experience sleep regression after a life change, such as getting a new sibling, moving to a new room or a new home, potty training, and moving from a bassinet to a crib or from a crib to a bed.

It's important to keep an eye on your baby's symptoms, as certain health conditions can be mistakenly diagnosed as a sleep regression period. Some health issues that share symptoms with sleep regression include teething, reflux, and growing pains.

Establishing a consistent routine

There's no way around it: the vast majority of parents experience at least a few sleepless nights in the weeks and months after welcoming a new baby. That being said, establishing a consistent bedtime routine can help your baby fall and stay asleep more easily.

Try these tips to create a consistent bedtime routine for your baby:

• Pay attention to your baby's natural rhythm. Some babies tend to follow a strict sleep and wake schedule, while others may need more or less sleep depending on their activity level throughout the day. It's important to take cues from your baby to help you determine whether they need a stringent, to-the-minute routine or if they'd prefer a slower, laid-back process.
• Follow the same steps night after night. Routines help your baby feel safe and comfortable, using a bedtime routine can help signal to your baby's brain that it's time to rest. Your baby's routine will depend on their needs and preferences. Depending on your baby, their routine might include a story, bath, cuddles, a feeding, and a goodnight song. Using a similar, shorter routine during naptime can reinforce these cues.
• Keep a daily schedule. Many babies seem to sleep better when they follow a similar schedule from day-to-day. When your baby knows what to expect, they may feel a sense of security and comfort that makes it easier for them to drift off to sleep at night.

Your baby is a unique individual, and it's important to create a routine that works for your baby and your family. It can take some guesswork to figure out what type of routine best helps your baby ease their way into dreamland. Keeping a journal of what works and what doesn't can help you develop a winning bedtime schedule.

Strategies for soothing and comforting the baby during sleep regression

When your baby is exhausted and struggling to sleep, it can be tough to figure out how to offer them the comfort that they need to relax. In addition to creating a consistent bedtime routine and keeping a routine throughout the day, there are some steps you can take to help your baby drift off to sleep.

Tips to comfort your baby during a sleep regression period include:

• Swaddling: Wrapping your baby up in a blanket may help them feel safe and secure, making it easier for them to fall asleep.
• Shushing: Making a quiet "sh sh sh" sound may help your baby feel a sense of calm that allows them to rest.
• Gentle rocking: Rocking your baby in a rocking chair can help them relax and begin to fall asleep.
• Stay calm: We get it—when you're exhausted, it's easy to overreact. The more you can stay calm, the more your baby will be able to do the same, allowing them to drift off to sleep sooner than if they were upset.
• Comfortable environment: Be sure that your baby's room is a comfortable temperature and has low lighting to create an environment conducive to restful sleep.

As we mentioned earlier, there are some cases in which the symptoms of other health conditions are diagnosed as sleep regression. It's important to reach out to your pediatrician if your baby's sleep regression lasts for more than a month. In addition to providing peace of mind, an appointment with your pediatrician can alert you to any issues and provide you with personalized tips and tricks that may help your baby get back on their normal sleep schedule.

Tips for you to manage your own sleep and well-being

Self-care isn't selfish, especially when you have a new baby at home. No matter what phase of life your child is going through, it's important to take care of yourself so that you can provide them with the support they need. Getting enough sleep, eating foods that fuel your body well, and enjoying healthy movement that leaves you feeling rejuvenated—not exhausted—can all help you prioritize your well-being.

Understanding your own sleep cycles can provide insight into how you can get better rest each night. Paying attention to when you go to bed, periods of restless sleep, and when you're most likely to wake up refreshed can all help you make adjustments to your sleep routine that allow you to wake up feeling as rested as possible.

It can be tempting to continually order take-out when you're exhausted, but doing so over and over again can create a downward energy spiral. Keeping track of what you're eating can help you get the healthy food necessary to feel your best. There's no need to try to become a gourmet chef when your baby is up multiple times every night! Keeping fresh fruits and veggies, pre-prepared protein options, and complex carbohydrates on hand can help to keep your energy levels high.

Healthy movement—even if it's just 10 minutes a day as you and your little one get through this tough season—can help to support healthy energy levels. Getting your baby out for a walk, enjoying a quick yoga session while they roll around on a blanket next to you, or a few cardio boosts (jumping jacks, burpees, jump squats, high knees, etc.) can all help to release the feel-good chemicals that come with exercise.

Using apps can give you instant feedback on your sleep, nutrition, activity levels, and more. At Evidation, we understand that it can be tough to figure out what all of your data means on a larger level, and we're here to help! With your permission, we use your health data to provide you with personalized, content-based insights that can give you with steps to work toward feeling your best. Click here to learn more about how Evidation works and download the app today.

At Evidation, we're here to support you

Whether you're looking for suggestions for healthy recipes or you're curious about what steps to take next in your wellness journey, our team is here to help. We're excited to work together and provide you with the information necessary to drive your health forward.

Getting plenty of exercise, enjoying healthy food, and using stress management techniques can all help you feel your best—but the decisions you make during the day aren't the only factors that contribute to your wellness. High-quality sleep can make a world of difference in your well-being.

Many people are living with silent sleep apnea, which can result in problems with cardiovascular and metabolic health. Snoring is a well-known symptom of sleep apnea, but the condition can present in other ways—some people who have sleep apnea may not snore at all. Here, we'll explore the other symptoms of sleep apnea, and the next steps you should take if you believe you may have the condition.`

What is sleep apnea?

Sleep apnea occurs when breathing stops and restarts repeatedly during sleep. Apneas—periods of breathing pauses that last between 10 and 30 seconds—typically occur several times throughout the night. This common condition can result in restless sleep that can make it difficult to function safely and efficiently the following day. While snoring is the most common symptom of sleep apnea, there are other symptoms that can also indicate the condition.

For many people, sleep apnea goes undiagnosed for years. This can result in many issues, including difficulty with memory, trouble concentrating, difficulty making decisions, and negative changes in behavior. Serious health problems, including high blood pressure, obesity, and heart disease, are linked to poor sleep.

If you think you or a loved one may be experiencing sleep apnea, it's important to work with a qualified healthcare professional to get a diagnosis and treatment that can help you get back to getting the sleep that you need.

Types of sleep apnea

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea.

Obstructive sleep apnea is more common than central sleep apnea. During obstructive sleep apnea, the upper airway becomes blocked repeatedly during sleep. This can be caused by hormonal issues, large tonsils, obesity, and other health conditions. Airflow can be reduced or completely blocked during sleep apnea episodes. This type of sleep area can range from mild to severe, and may come and go with hormonal changes, weight changes, and other factors.

Central sleep apnea occurs due to neurological issues that stop the brain from sending the body the signals necessary for respiration. If you have health conditions that affect your brain's ability to send messages to your chest muscles and/or your respiratory system, you may experience central sleep apnea.

It's also possible to experience complex sleep apnea, a condition that combines aspects of both obstructive and central sleep apnea. Most people who have complex sleep apnea find out about their condition after treatment for obstructive sleep apnea proves ineffective.

Can you have sleep apnea without snoring?

Yes, you can have sleep apnea without snoring. Many people first become aware that they may have sleep apnea when their partner tells them that they've been snoring, or that they stop breathing and/or gasp in their sleep.

Other common symptoms of sleep apnea include:

• Daytime fatigue
• Morning headaches
• Falling asleep during pauses in the day, for example, while watching a TV show or sitting at a work desk
• Dry mouth upon waking
• Mood changes
• Difficulty concentrating

While a night or two of poor quality sleep can result in fatigue, a consistent lack of sleep can lead to serious health issues over time, including stroke, high blood pressure, diabetes, and heart disease.

When to seek medical advice and how sleep apnea is diagnosed

If your partner has noticed excessive snoring or other symptoms consistent with sleep apnea, you find that you're falling asleep during abnormal times, or you simply can't seem to feel rested despite getting plenty of sleep, it's important to reach out to a medical professional to learn whether you may have sleep apnea. Your doctor will likely prescribe a sleep study. While you may be required to spend the night in a sleep study lab, some people are able to complete sleep studies at home. Your doctor will use the data collected during your sleep study to determine whether you have sleep apnea.

If you are diagnosed with sleep apnea, your doctor will recommend a course of treatment based on your needs. Sleep apnea treatment can include using a CPAP machine at night to equalize pressure as you breathe, lifestyle changes, and/or surgery.

Using Evidation and connected apps to track sleep patterns and symptoms

Sleep apnea can stop you from getting enough sleep, and can have serious consequences if left untreated. If you think you may be experiencing symptoms of sleep apnea, it's important that you talk with a healthcare professional about scheduling a sleep study. Sharing your sleep data with your doctor can help them understand the severity of your symptoms. You can track this data using a wearable tracker, an app on your phone, or an in-bed tracker.

At Evidation, it's our job to help you feel your best

When you're struggling to get a good night's sleep, it can become impossible to feel healthy and energized throughout the day. Paying attention to the lesser-known symptoms of sleep apnea can help you determine whether you may have an issue that requires medical attention. If you notice that you're waking up with a dry mouth, headaches, or you simply don't feel rested in the morning, talk with your healthcare provider about whether you may be experiencing sleep apnea.

At Evidation, our team is here to help you work toward your wellness goals. When you choose to share the health data you're already tracking (such as your sleep data), we're able to use that information to offer personalized, content-based insights that can inform your next steps toward becoming your happiest, healthiest self. Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download our free app today.

Some of the changes that come with aging can feel surprising, including sleep struggles. You know the importance of great sleep for helping you stay healthy, happy, and alert, but it can be tough to convince your brain to turn off and let you get some rest in the wee hours of the morning. If you're struggling to fall and stay asleep at night, or you're not feeling rested when you wake up in the morning, implementing some better-sleep practices may help you feel refreshed and ready to seize the day.

Recommended hours of sleep for older adults

Typically, older adults need the same amount of sleep as younger adults—about 7 to 9 hours. This is a general guideline, and your individual sleep needs may be different. Paying attention to how you feel, talking to your doctor, and noticing how your sleep impacts your health can all help you understand what amount of sleep is best for you.

There are many reasons why it can be harder to get the sleep you need as you get older. You may find that certain medicines you take to manage age-related conditions, aches and pains, and stress can all make it harder to fall and stay asleep.

While the number of hours of sleep that you need to feel your best may be the same as in your younger years, it's likely that your sleep schedule will shift as you get older. Most people in their golden years find that they feel their best when they go to bed earlier and wake up earlier, but again, your unique sleep needs may not follow this pattern.

An important note: if you're consistently struggling to get the sleep you need, or you rarely wake up feeling refreshed, it's a good idea to check in with your doctor to eliminate sleep apnea and other potential causes of restless sleep.

Here, we'll explore some better-sleep recommendations that you can implement today to start getting the rest you deserve.

Tips for creating a sleep-friendly environment

Whether you're dealing with frequent insomnia or you're simply interested in improving the overall quality of your sleep, setting the stage for healthy rest can work wonders in helping you drift off to dreamland—and stay there until the sun comes up.

Some ways to improve your sleep environment include:

• Keep your bedroom at a comfortable temperature.
• Lower the lights as you get ready for bed.
• Keep screens out of the bedroom, if possible.
• Use an ambient noise machine if it helps you stay asleep.

Relaxation techniques for better sleep

Whether your day is packed with trying to keep up with your grandkids, taking care of your home, or putting in hours at the office, stress can make it tough to fall asleep. Using relaxation techniques can help.

Try the 4-7-8 method, a simple breathing exercise that can help you feel centered when it's time to rest:

• Inhale for 4 seconds
• Hold your breath for 7 seconds
• Exhale for 8 seconds
• Repeat up to 6 times

Practicing yoga or meditation at night can also help to calm your mind and make it easier for you to fall asleep. If you're not sure where to start, trying a 15-minute chair yoga session can help you unwind and let go of the stress of the day. Using a meditation app (like the Calm app) can also help you get centered before you fall asleep.

Sleep hygiene practices

Sleep hygiene refers to habits that help you get the best rest possible. Consistency is key when it comes to maintaining great sleep hygiene, and implementing just one or two sleep hygiene tips can make a major difference in the quality of your sleep.

Good sleep hygiene habits include:

• Create a pre-sleep ritual. Doing the same things each night before bed can help you relax and signal to your brain that it's almost time to rest. You might want to include a warm bath, a relaxing book, or a quiet podcast.
• Stick to a sleep schedule. Going to bed and waking up at the same time each day can help your mind and body learn your sleep routine.
• Avoid caffeine in the afternoons and evenings. Paying attention to how your caffeine intake affects your sleep can help you learn the time in the day that you need to stop drinking coffee.

Dietary recommendations for better sleep

What you eat and drink affects your sleep, and paying attention to what works well for you can be an important part of creating a healthy sleep routine.

It's a good idea to avoid eating large meals close to bedtime, as the digestive process (and the heartburn or indigestion that comes with it) can make it harder to sleep. It's also a good idea to avoid alcoholic drinks before bed. While an evening drink may help you drift off to sleep more quickly, drinking alcohol at night can disrupt your natural sleep cycles, leaving you more tired the next morning.

You may want to try a magnesium supplement if you're having trouble falling asleep. This essential mineral plays a role in regulating muscle function, and may help your body relax so that you're able to fall asleep more easily.

Evidation: Here to help you get a good night's rest

At Evidation, our team is here to help you live your happiest, healthiest life. With your permission, we utilize the health data you're already tracking to provide you with personalized, content-based insights that help you improve myriad facets of your wellness, including getting the sleep you need to feel your best. Click here to learn more about Evidation and download the app today.

Academic stress can make it tough for you to thrive as a student, and implementing stress management techniques for students can help. From academic pressures to trying to balance life responsibilities with a tough course load, many people who’re working through their education experience stress. Left unchecked, stress can begin to affect your physical and mental health, making it even harder to stay on top of your busy to-do list. Thankfully, there are several stress management techniques for students that you can use to help you stay calm, no matter how tough your courses.

Let's take a look at some of the strategies you can use to manage your school-related stress.

1. Deep breathing exercises

Deep breathing exercises don't just feel great because you take a moment to pause and think—they can also lower your cortisol (stress hormone) levels, (click here to check out the latest research).

Box breathing can be a simple way to get started with deep breathing. The concept is simple: inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds, hold for 5 seconds. This technique can act as an anchor in times of stress, and you can return to it at any time, even if you're taking an exam or getting ready for a presentation.

The 4-7-8 technique is also popular: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This technique also works well for anxiety, and can be especially helpful if you're having trouble falling asleep.

2. Mindfulness and meditation practices

Staying centered in the present moment can be tough when you're dealing with stress, and practicing mindfulness and meditation can help.

Some of the positive effects of meditation include:

• Lower resting heart rate
• Lower blood pressure
• Increased creativity
• Increased self-awareness
• Better sleep
• Less focus on negative feelings

There's no need to carve out an hour for meditation each day in order to reap the benefits of the practice. Check out a simple guided meditation session (like this one!) to help you center and become mindful of what's happening inside your head.

3. Time management skills

Feel like you're constantly running from one task to the next? You're not alone.

A 2015 study showed that 53% of college students struggle more with time management in college than they did in high school, and 78% of college students say that they struggle with time management throughout their college careers.

Try these tips to make the most of the time that you have:

• Identify and eliminate time wasters: Social media can be fun, but it's easy to get stuck scrolling. Set a time limit each time you look at social media, and consider removing the app buttons from the home screen of your phone so that your accounts are a little more difficult for you to access.
• Plan it out: Finding a way to keep track of your daily tasks can work wonders when it comes to managing your time effectively. Find and use the method that works for you. Whether you prefer pen-and-paper or a digital calendar, keeping an eye on what's ahead can help you make sure you're prepared.
• Stop multitasking: While it can be tempting to do more than one thing at a time, this often backfires. Focus on one task at a time, and finish it completely (if possible) before moving onto the next item on your list.

4. Physical activity and exercise

It's a bit counterintuitive to think that adding one more task to your list could help you manage your time more effectively, but it's true: exercise can help with time management. Since exercise releases endorphins and lowers stress levels, it can help you boost your overall feelings of well-being, making it easier to sail through assignments faster than you can when you're under stress.

5. Healthy eating habits

Eating well can help you have the energy you need to thrive despite your busy schedule—and loading up on nutrient-dense foods can even make you a better leader, according to Forbes. When you eat well, you're better able to keep even energy levels throughout the day, helping you ward off the afternoon crash that can cause a slump in your productivity.

Researchers believe that most of the body's serotonin (mood-boosting chemical) receptors are located in the digestive organs. If the bacteria in your gut are healthy, scientists theorize that your receptors may work better, helping you stay happier. A boost in happiness can help to provide a much-needed boost in productivity—making it easier to manage your time.

6. Adequate sleep

One of the simplest ways to improve your well-being is getting high-quality sleep. We understand that all-nighters can be tempting, especially when you're having trouble sleeping due to thinking about your seemingly endless to-do list. That being said, getting enough sleep helps to improve your ability to get things done during the day.

If you're struggling to get enough sleep due to academic stress, you're not alone.

Try these tips to get the shut-eye you need:

• Protect your sleep schedule. Aiming for 7–8 hours of sleep each night and going to bed/waking up around the same time (even on the weekends) can help you get the rest you need.
• Avoid naps. If you must nap, keep it early in the day, and don't sleep for more than an hour.
• Cut the caffeine. When you drink coffee or other caffeine, your body stops listening to its own sleep signals, which can make it difficult to fall asleep. If you're not willing to give up caffeine entirely, try to keep your intake to less than 400 mg per day (about 4 cups of coffee).

7. Using technology for stress management

Used correctly, technology can be a valuable tool to reduce stress and help you learn more about your mental health needs. Using apps to manage your sleep, nutrition, stress levels, and physical activity can all provide valuable insights into the stress management strategies that work best for you.

When it comes to finding the best ways to manage stress, it's key to pay attention to what works well for you. You may find that your stress management techniques need to change over time—for example, the stress management tools for elementary students that worked well for you may not be effective for managing stress in college. Changing up your physical activity, understanding your own sleep needs, and changing your mindfulness habits can all play a role in accommodating your changing stress management needs over time.

At Evidation, we're here to empower you by helping you understand the health data that you choose to share. Based on the information you provide, we offer insights and content to help you live your best, least-stressed life. Learn more about our app here and get started today.

Many of us feel great after spending time outdoors—and it's not all in our heads. Psychological research shows that spending time in nature can both sharpen your mind and improve your mental health. Pair spending time outdoors with mindfulness—practices that help you pay attention to the present rather than dwelling on the past or worrying about the future—and you've got a winning combination.

Here, we'll explore some of the ways you can practice mindfulness outdoors to support positive mental health and, in some cases, get your heart pumping as your lungs fill with fresh air.

Outdoor yoga and meditation

Yoga and meditation both have myriad health benefits, including the ability to lower your blood pressure, brighten your moods, and boost your energy levels.

Taking yoga outdoors can be a fun and relaxing way to center yourself, get a great workout, and enjoy the benefits of nature. In many areas, yoga studios offer outdoor classes when the weather permits. If you live in an area without this option, or you'd rather not pay for a yoga class, simply take your mat (or a towel) and your phone or tablet to a flat area outdoors. Stream one of the many free yoga classes available on YouTube, and don't forget to spend a few minutes in meditation before and after your practice.

Mindful gardening

Getting your hands dirty—literally—can help you connect with nature while you beautify your space.

Follow these simple steps to begin a mindful gardening practice:

• Set your intention: Before you begin, take a moment to set an intention for your gardening session. This could be to relax, to enjoy nature, or simply to care for your plants.
• Engage your senses: Gardening is a sensory-rich activity. Feel the soil between your fingers, smell the flowers, and taste any edible plants or herbs. Engaging your senses can help you stay grounded in the present moment. When your mind wanders (and it will!) simply remind yourself to return to the present.
• Breathe deeply: As you work in the garden, take deep, mindful breaths.
• Move deliberately: Avoid rushing through tasks. Instead, move slowly and mindfully, paying attention to each action you take, whether it’s planting seeds, watering plants, or pulling weeds.
• Practice gratitude: Be grateful for the time you spend in the garden and for the opportunity to connect with nature, and for any fruits or vegetables you're able to enjoy as a result of your hard work.

Beach meditation and mindful listening

If you have access to a beach (the edge of a lake or a river bank works too!), try engaging in meditation and mindful listening. Find a quiet area, sit or lie down, focus on your breath, and listen to the rhythm of the waves and the sounds of the birds. Take time to think about all that you're grateful for.

Journaling in nature

Journaling can help you get in touch with your true self. Whether you're looking to process feelings, get motivated, or ponder your future, journaling can help to provide reflection, clarity, and presence.

When you take journaling outdoors, you're getting even more benefits, including:

• Reduced digital distractions
• Enhanced sensory experience
• Tranquil environment for reflection
• A sense of grounding as you notice the sights and sounds around you
• Enhanced creativity and ability to get into a flow state

Taking your journal to a secluded area off of your favorite trail can be a great way to get away from it all, but you don't have to put in that kind of time to get the benefits of journaling in nature. Simply relaxing in your own backyard, taking your journal to a local park, or sitting on your porch or balcony with your journal in hand can all give you a break from the hustle and bustle of the day to fully focus on your thoughts.

A helpful tip if you're not sure how to get started with journaling: Simply write "I don't know what to write." Often, once you get the first sentence out of the way, it's easier to get moving. There's no need for perfect grammar, great handwriting, or publish-worthy prose. Simply getting your feelings out of your head and onto paper can help to clear the mind.

Mindful walking in nature

The benefits of walking are numerous—from boosting your immune function to counteracting genes that are associated with weight gain, it's tough to find another exercise that melds accessibility and effectiveness so well. When you take your walks out into nature, you'll have the chance to be with your thoughts while also getting the benefit of engaging in physical activity, which can make it easier to work through thoughts that make you feel anxious, sad, or worried.

When you're walking in nature, it's a good idea to pack a snack and a bottle of water—but consider leaving your earbuds at home. Enjoying the sounds of nature without the distraction of a podcast or music can provide the tranquil environment that you need to feel relaxed and centered.

Outdoor mindfulness: making the most of your summer

Combining outdoor activities with mindfulness can be the perfect way to enjoy all that summer has to offer. Whether you choose to relax on the beach or get out for a walk while you're listening to the sounds of the forest, be sure to pencil in a few times each week to connect with nature.

At Evidation, we're here to support you on every step of your wellness journey, and we can't wait for you to start earning rewards by participating in activities that support your well-being. Using Evidation is simple—you share which health tracking app data you'd like to share, and we use that data to provide you with personalized, content-based insights that provide the information you need to take your health to the next level. Click here to learn more about how Evidation works, and how you can get started with earning rewards today!