From maintaining a healthy weight to strengthening bones and muscles, walking is a powerful way to take care of your body. According to the CDC, walking is the most popular form of aerobic physical activity. Many of us have heard that we should aim for 10,000 steps a day to really see health benefits. We checked out the science behind the 10,000-step rule—and what we found might surprise you.

In this article, we’ll be diving deep into the concept of whether 10,000 steps a day is the magic number for health or not. We’ll share where this idea came from, whether it truly is the magic number, and how you can boost the number of steps you get in a day to improve your fitness.

Where did the 10,000 steps a day idea come from?

Whether you heard about the 10,000-step rule from a friend, or read about it on a fitness app, this message has been circling the health community for some time now. Oddly, there doesn’t appear to be any scientific data that 10,000 steps a day is the optimal goal for health. It's believed that the now-arbitrary goal was developed as a marketing tactic by a Japanese pedometer company in the 1960s.

Does that mean it should be thrown out? No, the 10,000 steps a day idea has started a renewed interest in being active, and that’s always a good thing.

How long does it take to walk 10,000 steps?

If you've decided that you're dedicated to hitting 10,000 steps per day, understanding the amount of time you'll need to get your steps in can be an important part of fitting your goal into your schedule. Depending on your pace, elevation changes as you're walking, and other factors, it'll take between one and two hours to walk 10,000 steps.

This doesn't mean that you need to block out two hours each day to walk, however. Small changes—like taking phone meetings while walking, going for a stroll after dinner, or making a point to move for a few minutes every hour—can seriously add up.

How many miles is 10,000 steps?

The number of miles you’ll cover with 10,000 steps can vary from person to person based on stride length. That said, for the average adult, 10,000 steps covers about 5 miles (8 kilometers).

Increasing movement is beneficial, whether you hit a 10,000 step goal or not. You'll receive the benefits of increased walking, including increased flexibility, increased blood flow, better heart health, improved balance and increased range of motion, as long as you're striving for that 10,000 mark, even if your daily distance coverage falls short of your 5-mile goal.

Keep in mind that 10,000 steps is a goal that works well for many people, but it’s not the best goal for every person. The benefits of walking more happen if you increase your energy expenditure, even if 10,000 steps a day is out of reach.

Is 10,000 steps really the magic number?

One study followed 2,110 adults with an average follow-up of 10.8 years. During this study, people taking at least 7,000 steps a day compared to those taking less than 7,000 steps a day had a 50% to 70% lower risk of mortality.

This doesn’t give any evidence that 10,000 steps is the magic number. But it does indicate that more exercise is better than less.

Amanda Paluch, a lead researcher studying the link between how many steps people take and cardiovascular disease, led a team that analyzed seven earlier studies that followed participants who wore step counters and tracked their cardiovascular health.

They brought all the studies together for a more diverse sample. They found that as the number of steps increased, the risk of cardiovascular disease decreased. Paluch explained that just increasing your steps incrementally could be helpful to your cardiovascular health. Rather than focusing on hitting an arbitrary number of steps each day, it may make more sense to work to increase your step goal by 5 or 10% each week until you get to a number that feels challenging-yet-beneficial for your fitness level.

How many steps a day should you be getting?

Taking less than 4,000 steps a day is considered a low level of physical activity. If you’re regularly walking less than that, and you aren’t limited by mobility or health conditions that prevent you from walking more, it might be a good idea to step up your step count—but that doesn’t mean you have to push for 10,000 each day.

‍The number of steps you should take each day depends on several factors.

Your age, health, current fitness levels, and fitness goals all play a role in determining the number of steps you should be taking each day.

The CDC’s recommendations for the amount of physical activity you should aim for are based on your current fitness level.

• Inactive - No extra physical activity taking place besides the basic movements required for daily life.
• Insufficiently active - Less than 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week
• Active - 150 to 300 minutes of moderate-intensity exercise every week
• Highly active - More than 300 minutes of moderate-intensity exercise per week

What is moderate-intensity exercise?

Moderate-intensity exercise is anything that gets your heart pumping while increasing your respiratory rate (breathing). Brisk walking, biking, swimming, jogging, playing basketball, jumping rope, and playing volleyball all fall into the moderate-intensity category.

According to a study published in the medical journal The Lancet, people over the age of 60 who regularly walked about 7,000 steps per day cut their mortality rate in half. Younger people who walked about 8,000 steps a day saw a similar dip in mortality.

If you deal with certain health conditions, it's important to talk with your doctor before you begin a new exercise program.

How to add more steps to your day

Making small, sustainable changes that you can stick with over time can help you steadily increase your steps. Try these tips to add more movement to your day:

• Take the stairs. Taking the stairs whenever you can allows you to get your heart pumping without taking away from your normal daily routine.
• Walk with a dog or friend. Taking some time out of your day to walk your dog or to take a stroll with friends can be a great way to clear your head while also adding in more steps and getting your dog to exercise. If you work in an office, talk with your coworkers about heading out for a 10-to-15-minute stroll after you finish lunch to help add some movement to your day.
• Make parking decisions that help you move. Whether you’re taking a trip to the grocery store or meeting up at a friend's house, taking time to take those extra steps either by walking or parking further away from your destination might be a great way to add more steps into your daily routine.‍
• Listen while walking. Podcasts can be an engaging and fun way to get news, learn something new, or check out a great story. Saving your podcasts for when you're walking can help you add more movement and help you get more exercise.
• Walk while watching TV. If you’re in the habit of watching TV to unwind at the end of the day, consider adding some walking to your nightly routine. If you don't have a treadmill, consider looking into a walking pad—a small, foldable option that can help you increase your steps without shelling out for a major piece of gym equipment.
• Get up earlier. Getting up 15 minutes earlier to take a short walk before starting your day could add 1,000 to 2,000 steps to your daily routine, depending on how quickly you walk.
• Talk on the phone and walk. If you need to take a phone call, pop in your earbuds and walk the neighborhood while you talk.

If walking all of your steps at once feels daunting, break up your walks. Quick walks and workouts almost always feel less overwhelming than longer ones.

After looking for small places to add steps to your day, you may start noticing the benefits of increased activity. If you want more, consider these more detailed steps.

1. Get into a routine

A routine is the key to being more active. Once you’re in the habit of moving more, you’ll find it easier to get a higher step count each day.

Researchers at MIT found that the cue-routine-reward system is highly effective at building neurological connections that make something into a habit.

To do this, you need:

• Cue - A cue triggers your brain to get into workout mode. For instance, if you want to work out in the morning, your morning alarm could be your cue. Tie the activity into the cue regularly until it becomes a habit.
• Routine - Next, make it a routine. The routine is a habit or action that you do repeatedly, such as heading out for your walk.
• Reward - The reward is something tangible that makes you feel good about doing the activity. Sometimes, all you need is the endorphins your body makes. However, some people need a more tangible reward. At Evidation, we put your rewards on autopilot. After you hit a reward threshold, you'll be able to turn in your points for gift cards or cash rewards.

If you go through the cue-routine-reward cycle multiple times, you’re likely to build a habit. Soon, walking will be something you're so used to, you don't even think about it, and you're getting your steps in on a more regular basis.

Habit stacking can also work well. To do this, stack your walking habits with something you already do every day. Since the first item is already a routine, you'll be able to add the new one more easily.

For instance, if you listen to a certain playlist daily, grab some earbuds and listen while you walk. You’ll add steps more quickly and not have to add something new to your daily routine.

2. Start small and build

Choosing an overwhelming goal is one of the mistakes many people make when starting new exercise routines. Instead of taking on a large goal, start with increasing your steps in small increments each week, until you see yourself with a large jump in the number of steps you’re taking.

Start with adding an evening or morning walk, using the routine building system mentioned above. Once that’s a habit, add another walk at another time of day. Soon you’ll be closer to reaching your step goals by building a little at a time.

3. Build walking into your workday

Are there places in your workday where you can be active?

This doesn't necessarily have to look like taking a mile walk on your lunch break. Small changes add steps to your day and reduce the amount of time you spend sitting at your desk.

For instance, instead of sending an email to your coworker, walk across the office to talk in person. When you have a one-on-one meeting, if it doesn't require a computer, have the meeting while you and your coworkers take a walk.

4. Grab a friend

You’ll be more likely to stick with your walking goals if you do it with a friend. Having a friend will be an accountability piece, and you’ll find the walk more enjoyable as you socialize.

While the goal of getting more steps doesn't have anything to do with intensity, you might find that you walk faster and get more cardio in along with your steps, and you track more in a shorter period of time. Check out more ideas for increasing your cardiovascular health while you’re also working to increase your steps.

How many steps per day should I walk to achieve better health?

There’s no evidence or research that shows 10,000 steps is the optimal walking goal for health. In fact, the magic number of steps for one person may be different from another’s.

But that doesn’t change the fact that more steps could be better. What’s true is that walking more carries many health benefits.

If you’re getting 2,000 steps a day, increasing to 5,000 steps is going to improve your strength and cardiovascular health. If you add a beneficial yoga routine to your exercise routine, and get fewer steps, you’re still getting increased health benefits. The key is to get more active.

Whether that means you aim for 6,000 steps a day or 5,000, there’s no standard number that every single person should be aiming for. It changes based on several factors. 

These factors include:

• Your current fitness and activity level
• Other activities you do to stay active
• Health conditions you might have

To determine the best step count to aim for, talk to your doctor, and then start walking!

Remember, the 10,000 step goal may be a bit of a health myth, but it has shed light on the fact that society lends itself toward sedentary living, and being more active is beneficial to your health.

Start getting rewards for tracking your steps with Evidation

At Evidation, we’re here to help you get the rewards you need to get active and take better care of your health. We make it easy and fun to stay active, and let you earn cash at the same time.

Evidation connects with multiple step-tracking apps to reward you for making positive changes to your health. Whether or not you choose to strive for 10,000 steps a day, you can get rewards for making active choices. Sync your step tracker with Evidation, and start earning points you can redeem for cash.

When your to-do list seems never-ending, it can be tempting to put off taking care of your mental health. Doing so, however, doesn't just hurt your well-being—it can also create a dip in productivity. Here, we'll take a look at why mental health is such an important piece of the overall wellness puzzle and explore some quick tips to give your mental wellness the attention it needs throughout busy days.

How mental health affects overall wellness

The brain and the body are closely connected, and positive mental health practices can have a major impact on your physical health. Research shows that people who have positive psychological well-being are less likely to experience cardiovascular issues. Research also suggests that people who have certain mental health conditions—like depression—alongside chronic physical illness may experience more severe symptoms of both conditions.

The bottom line: the mind and body are inextricably linked, and the way we take care of one affects the health of the other.

Quick tips to boost your mental and emotional well-being in minutes

Thankfully, it only takes a few minutes to practice strategies that can boost your mental health. Here, we'll take a look at some of the fastest ways to naturally boost your energy levels, lighten your mood, and get healthy sleep to support your mental, emotional, and social well-being.

Naturally boost your energy

Vitamins

Feel like you're dragging through the day? It's possible that a vitamin deficiency could be the culprit behind low energy levels. Taking a daily multivitamin or varying your diet to include a wider variety of foods can help ensure that you’re getting the nutrients you need to thrive. More than 50% of people worldwide experience vitamin D deficiencies, which can negatively affect energy levels. Vitamin D is available as a supplement and is also found in high levels in salmon, tuna, egg yolks, and certain fortified products (including milk, yogurt, and cereal).

Enjoy morning sunlight

Exposure to morning sunlight is a free, simple way to create an energy boost that will last for the rest of the day. Early exposure to sunlight helps your circadian rhythm (your brain's internal sleep and wake clock) understand that it's time to get the day started. Just 15 minutes of exposure to sunlight and fresh air can make a major difference in your energy levels throughout the day.

Chat with a friend

We get it—it can be tempting to dedicate every second of your day to productivity, but taking a few minutes to talk with a friend can actually increase your energy levels and help you get more done throughout the day. Going eight hours without social interaction has the same effect on your energy levels as not eating for the same amount of time. Research also shows that social engagement can improve cognition and memory. A five-minute phone call to a friend or chat with a co-worker can go a long way in refilling your energy reserves.

Use simple strategies to improve your mood

Journal your thoughts

Jotting down your thoughts in a journal can help you manage day-to-day stress and anxiety, and can help you find solutions to issues that are negatively affecting your mood. Taking just a few minutes to write each day can give you a silent sounding board for issues that get you down.

Try a quick meditation

Research shows that short meditation sessions can improve mood, boost memory, and decrease anxiety. If you're new to meditation, start small. Listening to a guided meditation practice can help you turn off internal chatter, focus, and move forward through the day with a clear head.

Focus on gratitude

A long-celebrated stress management technique, practicing gratitude can help train your brain to look for the positive. When you find yourself going through something tough and can feel your mood dip, try finding three things to be grateful for at that moment. You may find that this helps you feel more connected while lowering your stress levels.

Support healthy sleep

Create a wind-down routine

Setting the stage for sleep success is important, and creating a simple routine can help signal to your brain that it's time for rest. An hour or so before it's time to go to bed, get away from screens, if possible. If you have to use your computer or phone, use a blue-light blocking feature to minimize the negative effect screens before bed can have on your sleep. Meditation, reading, and stretching can all help you wind down before you power down for the night.

Cut caffeine early in the day

There's nothing wrong with a cup of coffee (or two) in the morning, but drinking caffeine throughout the day can negatively affect your energy levels because of its effect on your sleep. Try cutting out caffeinated drinks after 2 pm to set yourself up for sleep success. If you find that you're still struggling to relax at night, try switching to decaf after noon.

When to seek help

If your mental health symptoms are significantly interfering with your well-being, or if you're having thoughts of self-harm, it's important to reach out for help right away. If you're in a crisis (you're considering hurting yourself or others), call or text the Suicide & Crisis Lifeline at 988 immediately.

Mental health issues are highly treatable, and your doctor or counselor will be able to work with you to develop a treatment plan. Struggling with mental health doesn't mean that you're weak or different from anyone else, just like getting physically sick isn't an indicator of your physical strength. Help is available, and can make a major difference in your quality of life.

We're here to support all aspects of your well-being, including your mental health

Your emotional, social, and psychological health are key aspects of your well-being. At Evidation, we're here to help you feel your best. When you download our free app, you'll be prompted to share health data you're already tracking (for example, information gathered from a wearable fitness tracker, data you input into your nutrition tracking app, etc.). You can also log your mood in the app each day and track it over time. We use the information you share to find patterns and develop insights that can help to push your health journey forward.

If you choose, you can allow our trusted research partners to use your data for health studies, allowing you to contribute to valuable medical research. Bonus: we also reward you (in cash or gift cards—you choose) for sticking to healthy behaviors and reaching your goals. Click here to learn more about how Evidation works and get started today.

We get it: no matter how committed you are to reaching your fitness goals, it can be intimidating to walk into a gym for the first time. Venturing into the weight machine area can feel even more like venturing into a country where you don't speak the language. Here, we'll dig into everything you need to know about using machines in the gym.

How a trainer can help you use gym equipment

Working with a personal trainer can help you learn the basics of how to use gym equipment. Personal trainers understand how to work with people at every fitness level, and can help you make the most of your time in the gym, whether it's your first time working out or you've been pumping iron for years.

Working with a personal trainer long-term can be a valuable investment. If working with a personal trainer regularly doesn't make sense for your budget, you may want to consider one or two sessions to get the hang of using new-to-you machines in the gym.

Strength training machines and how to use them

Weight stacks and cable machines

Weight stack machines—including chest press machines, chest fly machines, arm extension machines, triceps press machines, rotary torso machines, and leg curl machines—use a combination of stacks of rectangular, weighted plates and cable systems to create resistance against the desired muscle group.

To select the weight you're going to use for a weight stack/cable machine, you'll place the pin—a metal cylinder—into the hole of the desired weight you'd like to use for the machine. Be sure you push the pin all the way into the weight stack to ensure that the plates are stable and don't slip. As you move through your reps, be sure to use controlled movements so that the weight plates don't slam.

Plate-loaded machines

With some weight training machines, the weights aren't connected to the machine with a cable—you'll have to place the weights on the machine yourself. Bench press machines, leg press machines, and Smith machines all require you to load your own weights before you get started.

When you're stacking weights onto a machine, be sure to start with the largest weight first. Push it back as far as it will go onto the bar, then repeat the sequence on the other side. Be sure to switch back and forth between sides as you're loading to keep the machine balanced. After you finish fully loading the weights, you'll need to secure the weights with a pin—a small piece of metal used to hold the weights in place while you're lifting.

After you're finished lifting, be sure to remove the weights from the machine and return them to where you found them.

Hydraulic resistance machines

Hydraulic machines function similarly to weight stack and cable machines. Instead of a stack of weights, however, these machines are fitted with hydraulic pistons that work to create resistance as oil flows through the cylinders of the machine.

To change the resistance on a hydraulic machine, you'll usually need to change the settings on a dial or on a similar mechanism. These machines aren’t as common as plate-loaded machines, cable machines, and weight stack machines in most gyms. If you're unsure of how to use a hydraulic machine, be sure to ask gym staff for help so you're able to safely get a great workout.

Cardio machines and how to use them

Ready to ramp up your heart rate by hopping on a cardio machine? Pop your earbuds in, get your favorite playlist going, and enjoy some time on one of these tried-and-true cardio favorites.

Treadmills

Most treadmills are super-simple to use. When you first get on the treadmill, stand with one foot on either side of the belt (the part that you'll walk or run on once you turn the treadmill on) while you get the machine started. You'll likely see a few different options, including quick start, intervals, and hills. It's a good idea to start with the quick start option while you learn how the treadmill works. After you press the quick start button, the belt will likely start to move slowly. Step onto the belt and begin walking, adjusting your speed and/or the incline of the treadmill to meet your needs.

Elliptical machines

Elliptical machines—named for the oblong shape that your foot follows on the pedals— are a joint-friendly way to boost your heart rate. It can take a few minutes to get the hang of an elliptical machine, so don't worry if it feels awkward when you first place your feet on the pedals. On most elliptical machines, simply stepping onto the pedals and moving your feet will turn the machine on. From there, you can choose to adjust resistance levels, choose specific programs, or set a countdown timer for how long you'd like to work out.

Stair climbers

The never-ending stacks of stairs can look intimidating, but once you climb up and check out the control panel, you'll see that it's fairly easy to operate. Like elliptical machines, most stair climbers will turn on as soon as you step onto the machine. You'll be able to choose from quick start or programmed options. When you're ready to get off, turn the machine off and wait for the stairs to stop moving, then use the handrails to guide yourself back to the floor (the stairs may shift slightly as you lower back to the ground, so be sure to move slowly).

Stationary bikes

Whether you want to sit back and read, watch TV, or get some sweaty intervals in, stationary bikes can be a great way to get a cardio workout that's just as easy on the joints as the elliptical. To get started, sit down on the seat, and use the handle to adjust the seat to your preferred position. Place your feet on the pedals, begin pedaling, and use the control panel to adjust the resistance as necessary.

Other equipment

Medicine balls

Medicine balls can offer a full-body workout when used correctly. If you're in the gym with a friend, consider standing back-to-back and passing the medicine ball to one another to work your cores (be sure to switch direction after a set number of passes). If you're in the gym on your own, medicine ball slams can also provide a great cardio and strength session (click here to check out a quick how-to).

Ropes

Battle ropes are heavy, braided ropes that are typically wrapped in tape or other smooth material at the end. The ends of the rope are anchored in the ground. To use battle ropes, make waves (either with both arms at the same time or with alternating arms). Ropes workouts can be seriously challenging. It's a good idea to use these for high intensity interval (HIIT) training. Try making waves for 20 seconds followed by a 40-second break, and repeat 10–15 times.

Stability balls

Stability balls can be a great way to work your abs. Try doing a plank with your feet on the stability ball for a balance challenge. Ready to take it to the next level? Try a jackknife. Start by holding the plank position with your hands, then pulling your knees into your chest while your feet remain on the stability ball.

Basic gym etiquette

First time at the gym? While it's normal to feel a little nervous, remember, every single person in the gym had to, at some point, walk through the doors for the first time. You're doing something positive for your health, and no one is there to judge you. Understanding gym etiquette tips can help your workout flow smoothly, and can help you feel more comfortable as you move from one machine to the next.

Keep these gym etiquette tips in mind:

• Wipe down cardio machines after you're done using them. Usually, there are spray bottles and paper towels for this purpose.
• Ask for help when you need it. Gym staff members are there for a reason, and they'll be happy to show you how to safely use equipment.
• Share equipment with others. If you're doing several sets on a machine and others are waiting, ask them if they'd like to "work in," i.e., get their reps in while you're resting between sets.

Ready to get fit? We've got your back

At Evidation, we're here to support you as you work to become your healthiest self. If that means hitting the gym, we're here to provide you with the encouragement you need (we've also got you covered if you prefer to work out at home).

Here's how the Evidation app works: after you download the app and create an account, you'll be prompted to share health data that you're already tracking, such as information from fitness tracking apps (like Apple Health, Fitbit, Garmin, etc.), nutrition apps, etc. We'll use this information to find patterns and connections, then provide you with actionable, personalized, content-based insights that will help you drive your health journey forward. No matter where you're at in your health journey, our team is here to support you. Click here to download Evidation today and get started.

Cold plunging—the practice of immersing yourself in an icy bath in hopes of mental and physical health benefits—has gone viral on social media. If you're shivering at the thought of plunging into a tub full of ice water first thing in the morning, but are curious as to the health benefits, we're right there with you. Here, we'll explore everything you need to know about cold plunging, including potential benefits, the pros and cons of jumping into an icy tub, and alternatives to cold plunging.

What is a cold plunge?

Also known as cold water immersion, cold plunging involves submerging your body (usually, up to the neck) in super-cold water (between 39°F and 59°F) for up to 10 minutes. A cold plunge can be completed in an outdoor cold plunge tub prepared with ice and cold water, a converted chest freezer, or an icy natural body of water (such as a lake or ocean). Beginners may prefer to give cold plunging a try in their home shower or bathtub at first, where the temperature can be more easily adjusted, and they aren't subject to the outdoor elements.

Why is cold plunging so popular?

While cold plunging has experienced a hyper-increase in popularity recently due to social media, it's rooted in ancient tradition. Cultures in Egypt, Greece, Russia, Japan, and Scandinavia have used cold plunging as a part of health routines and rituals for thousands of years. Today's cold plunge practices typically work to meld mental and physical health benefits.

Many hugely successful athletes, including LeBron James, swear by cold plunging for physical recovery and mental clarity. Some biohackers—social media personalities who produce content on how to make the most of your health and well-being by making changes to daily routines—say that cold plunging offers metabolic and immune health benefits. Others say that the endorphin rush and resilience-building power that comes with stepping outside of your comfort zone can set you up for success throughout the rest of your day.

Many believe that cold plunging pairs well with cold weather workouts, such as trail running in the winter, cross-country skiing, or participating in outdoor boot camps. After pushing through a tough workout in the elements, a quick dip in a cold plunge tub can feel exhilarating before warming up indoors.

Benefits of cold plunging

Cold plunge benefits differ from one person to another. The research on cold plunging is ongoing, and many of the benefits of cold plunging are anecdotal. If you're interested in giving cold plunging a try, be sure to take note of the benefits you experience, and don't force yourself to keep up the routine if it's not the right fit for you.

Some of the reported benefits of regular cold plunging include:

• Reduced muscle soreness: Regular cold plunges may help to reduce inflammation and numb nerve endings, which can make it easier for you to bounce back after tough workouts.
• Increased circulation: Moving between exposure to cold and exposure to warmth can create an extra workout for your cardiovascular system that can strengthen blood vessels and improve circulation.
• Enhanced mental resilience: Doing something difficult first thing in the morning can help create a sense of mental fortitude for the rest of the day. For some people, this can help to manage anxiety, discomfort, and difficult emotions later in the day.

Cold plunge pros and cons

There's no doubt about it—cold plunging can be an effective way to wake up and get your mind right for the day.

Some of the pros of cold plunging include:

• Quick energy and mood boost. The feeling of exhilaration you get from a cold plunge can create a positive tone for the rest of the day.
• Improved muscle recovery. Lowered inflammation and increased circulation can decrease soreness, reduce the likelihood of injury, and improve muscle recovery after workouts.
• Increased mental toughness throughout the day. If you've already completed your toughest task of the day before you head to work, you may find that it's easier to overcome other challenges.
• Easily accessible for beginners: As we mentioned, a cold shower or cold bathtub can be a good start for cold plunging, making it easily accessible to anyone who wants to give it a try.
• Can be done at home or in nature: Since cold plunging is versatile, you can complete it outdoors or indoors, at home or in a hotel room, etc.

Some of the cons of cold plunging can include:

• Discomfort, especially as you get used to the process. For many, the thought of spending time in cold water brings feelings of anxiety and discomfort. If you find that cold plunging causes you high levels of stress, it may not be worth the potential physical and mental health benefits.
• Health risks: Cold plunging may not be a safe choice for those with heart conditions, high blood pressure, or other health conditions. Cold plunging can affect the heart's rhythm, so it may not be a good fit for those concerned with cardiac health issues.
• Risk of hypothermia. If you decide to give cold plunging a try, start slow, spending just 30 seconds in the cold plunge tub until you understand how your body reacts to such a vast temperature change.

As with any new health routine, it's a good idea to talk with your doctor before you give cold plunging a try, especially if you have heart conditions or other health issues that may be negatively affected by temperature change.

Cold plunge alternatives

If you'd like the benefit of cold plunging but don't love the idea of diving into a tub of ice first thing in the morning, you aren't alone. Thankfully, there are some other options you can use to improve your mood, boost mental clarity, and start your day off right.

• Contrast showers: Alternating between hot and cold water in the shower can increase circulation and provide you with a manageable version of exposure to the cold. Over time, you can try to increase the amount of time you spend in cold water.
• Cryotherapy: Cryotherapy is a high-tech alternative to cold plunging that exposes the body to super-cold air for two to three minutes at a time. Cryotherapy chambers are super-expensive, with a used model costing tens of thousands of dollars. Many people who are interested in cryotherapy purchase sessions at a wellness center, where they can enjoy the benefits without such a massive investment.
• Outdoor winter walks: If you live in an area with cold winters, spending time in the brisk air can energize your body, enhance your mood, and help to build your tolerance to the cold. It can take some time to get used to the cold. You may want to start with spending just a few minutes walking outdoors before coming inside to warm up with some yoga, Pilates, or other gentle movement.
• Breathwork and meditation: Practicing breath control techniques (especially paired with mild cold exposure) can provide similar mental clarity and stress resilience benefits. Using a simple meditation app a few times a day can help you get into a routine.
• Sauna or heat therapy: While it seems counterintuitive, spending time in a sauna or using other types of heat therapy can offer similar benefits to cold plunging, as heat can increase circulation, reduce inflammation, and improve mood.

No matter what your wellness routine, we're here to help you stay on track

At Evidation, we're here to empower you to make the health decisions that move your wellness forward. Whether you're just getting started with crafting healthy habits or you're looking to improve the solid routines you've already established, we can help you understand patterns in your behavior and well-being.

When you download the Evidation app, you'll be prompted to share the health data you're already tracking with our team, such as data from nutrition trackers, wearable fitness trackers, etc. We'll use the information you choose to share to find patterns and connections that help us offer you personalized, content-based insights that can help you make the decisions that move your health forward, one step at a time. Click here to learn more about how Evidation works and download our free app today.

When you're a busy professional running from one meeting to the next, working to hit tough deadlines, and trying to maintain some semblance of a personal life, it can be easy to put self-care on the back burner. Thankfully, you don't have to spend hours in the gym or kitchen to make small changes that can help you feel your best (and can even support increased productivity). Here, we'll take a look at simple steps you can take to create a healthy lifestyle despite a jam-packed schedule.

Nutrition tips

Prioritizing nutrition can help boost your energy levels and support a healthy immune system. Whether you've been incorporating healthy meals into your life for years or you're just getting started, try incorporating these simple healthy eating habits to help you feel your best.

Stock your fridge

When you have a busy schedule, you need options that are easy to grab as you head out the door. Stock your fridge (and counter) with healthy essentials like fruits, veggies, and single-serve low-sugar yogurt. Struggling to get to the grocery store? We get it. There's nothing wrong with ordering grocery pickup or delivery to make sure you have the essentials on hand to help you feel your best throughout the work week. If you're able, keeping a stock of healthy snacks in the fridge at work can help you stay on track when you're away from home.

Try meal prepping

Spending an hour or two in the kitchen once or twice a week to prepare meals can help to make sure you have plenty of healthy options on hand that don't require a stop at the store or a restaurant.

Try these meal prep tips to get started:

• Focus on protein. Seasoning and cooking a few pounds of lean protein provides an easy option for topping salads, rice bowls, or for enjoying alongside a plate of veggies.
• Prepare and measure out grain bases. Cook a pot of brown rice, quinoa, millet, or other whole-food grain, and measure it out into portions for the week. Use these in the following days to boost the fiber content and satiating power of your meals.
• Chop and prep veggies. When vegetables are washed, chopped, and stored in the fridge, it's easier to include them in your meals. Pro tip: make a goal to try a new-to-you vegetable each time you go grocery shopping.

Exercise tips

Current research-based guidelines suggest that healthy adults get at least 8,000 steps each day. It's also recommended that you get at least 150 minutes of moderate-intensity exercise each week. When you have a busy schedule, it's key to find ways to squeeze meaningful movement into your day. Try the ideas below to get your blood flowing without spending hours at the gym.

Walking pads

Using a walking pad—a small, easy-to-tuck-away treadmill designed for walking while you're working, watching TV, or otherwise engaged in activity—can be a great way to help you boost your activity levels while you're moving through a list of tasks.

Tabata workouts

Interested in getting a great sweat session in, but short on time? Tabata workouts offer quick, very high intensity intervals followed by periods of rest. By design, tabata workouts burn a high level of calories quickly, allowing you to get an effective workout that supports both cardiovascular and musculoskeletal health without requiring major changes to your schedule. Bonus: most tabata workouts can be done at home, without equipment.

Working out on-the-go

Small efforts throughout the day—like doing a wall sit while you're talking on the phone, taking the long way to your car, or taking a phone meeting while you're out for a walk—can all make a difference in getting more movement into your day. Wearing a fitness tracker can help you keep an eye on your movement and can motivate you to hit your step goals each day.

Taking care of your mental health

Taking proactive steps to support your health isn't just about nutrition and exercise—it's also about taking care of your mental health.

Meditation

Taking a few minutes each day to practice focused meditation can reduce stress and help you move through your day with a sense of calm. Explore guided meditations online to get started.

Journaling

Journaling a few times a week can help you work through difficult thoughts and emotions, allowing you to approach the day with a clear head. Not sure where to start? Check out these journaling prompts to help yourself put pen to paper.

Making time for things that matter

When you're working to further your career, it's easy to put spending time with your friends and family at the bottom of your to-do list. Relationships with loved ones aren't just important for your mental health—they're important for your physical health as well. Research shows that social disconnection can have effects on mortality similar to smoking 15 cigarettes a day. Simply put: spending time with others and building a sense of community can have a major effect on your well-being.

If your schedule doesn't allow for leisurely lunches or visits, you can still find ways to connect with the people who matter to you. Taking a few moments to send a text to a friend, inviting a loved one to exercise with you, or even running errands (like grocery shopping) with a friend can all provide you with valuable social interaction that can support your physical and mental health.

We're here to help you make the small changes that can add up to big results

At Evidation, our team is here to support you as you work to incorporate healthy habits into your busy life. When you download our free app, you'll be prompted to share the health data you're already tracking (such as sleep data, information from your wearable fitness tracker, etc.). We'll use the information you share to find patterns and connections, and we'll provide you with personalized, content-based insights that can help you take steps toward becoming your healthiest self. Click here to learn more and get started today.

Many people who are working toward weight loss find that stepping up exercise for the first time can wreak havoc on the joints. Thankfully, you don't have to pound the pavement or otherwise put heavy stress on your joints in order to shed pounds. Low-impact exercises can be effective options that can benefit both your cardiovascular health and muscular endurance to support your weight-loss journey. Here, we'll explore different types of low-impact workouts, as well as how low-impact workouts and nutritional changes go hand-in-hand for healthy weight loss.

What is a low impact workout?

Low-impact exercises create minimal stress on the body's joints, and can be an effective option for those who are interested in losing weight. Both high-intensity and low-impact workouts can be effective options for weight loss. Melding the two can create a sustainable approach to exercise.

Low-impact workouts alone can be a good fit for people who are new to exercise, have injuries, experience joint pain, or simply prefer low-impact options. People who participate in higher-impact workouts (such as running) may find that low-impact workouts are a good fit for cross-training days, or during times when they're experiencing high levels of soreness from higher-impact workouts.

Examples of low impact workouts for weight loss

Ready to start incorporating low-impact workouts into your wellness routine? Give these options a try.

Yoga

Yoga is a stress-relieving practice that can enhance your mind-body connection—all while providing you with an effective way to burn calories and support healthy weight loss.

Heading to a yoga studio can be a fun way to connect with others and enjoy yoga instruction, but there's no need to head out if you'd prefer to complete a session in the comfort of your own home. Many free yoga classes are available through YouTube, making it easy for you to find an option that offers the focus areas and practice length you're looking for.

Some of the benefits of yoga include:

• Improved flexibility
• Back pain relief
• Improved heart health
• Increased energy levels
• Stress management

In addition to the calorie burn you get from completing a yoga practice, the benefits of yoga can support other aspects of your well-being that can help you move toward your weight-loss goals. Some people find that regularly practicing yoga can stop emotional eating.

Swimming

Swimming can be a fantastic way to get a great cardiovascular workout without harming your joints. Many people enjoy swimming because it provides a full-body workout that you can do indoors or outdoors and can result in a high caloric burn in a short amount of time.

Benefits of swimming include:

• Improved mood (swimming has been shown to decrease anxiety)
• Increased strength
• Increased flexibility
• Increased lung capacity
• Improved heart health

If you're new to swimming, it can take some time to build up the cardiovascular endurance needed to spend time doing laps in the pool. Taking it one lap at a time, varying your strokes, or using a kickboard can all help you work up to consistent swimming workouts.

Walking

It's free, you can do it anywhere—and it's great for your health. Walking is a low-impact workout option that can make a major difference in your weight-loss journey. A study from Harvard showed that walking briskly for half an hour each day can actually mitigate the effects of genes typically associated with obesity. Another research study from the University of Exeter showed that just a 15-minute walk can help to curb emotional eating, specifically when it comes to sugar.

Other benefits of walking include:

• Improved heart health
• Improved muscle endurance
• Strengthened immune system
• Reduced levels of stress and tension
• Improved sleep

Why exercise and proper nutrition go hand-in-hand for healthy weight loss

While exercise can be an important part of any weight-loss plan, it's important to understand that the majority of weight loss comes from eating fewer calories, rather than burning calories through exercise. A research study from Stanford showed that the best approach to weight loss maintains a dual focus on exercise and nutrition.

Here are a few things to keep in mind when it comes to balancing physical activity and a caloric deficit for weight loss:

• Don't overdo it. Your body needs fuel to feel healthy and strong. This means eating plenty of healthy, whole foods at a slight caloric deficit if you're working toward weight loss. Slow, sustainable loss—achieved with a reasonable caloric deficit that doesn't leave you feeling weak or exhausted—is the best way to sustain weight loss over time.
• Don't fall into the trap of "canceling out" food choices with exercise. Many of us who have been on weight-loss journeys have been there: justifying a higher caloric intake with a tough workout. Unfortunately, completing a challenging workout doesn't cancel out a higher caloric intake. If you're feeling especially hungry after a tough workout, have an additional serving of your planned meal, but don't use that hunger as a reason to justify going off-plan. Another important note: when you do choose to eat off-plan, there's no need to "work it off" with an extra workout. Simply go back to eating and exercising the way you've planned.
• Use exercise as stress relief. Many people who are working to lose weight struggle with using food to cope with tough emotions. Using exercise as a form of stress relief can help make it easier to manage hard emotions without turning to food as an answer.

We're here to help make your health goals a reality.

At Evidation, we're here to support you through every step of the process of meeting your health goals. Whether you're working toward losing weight, meeting nutrition goals, or getting better sleep, our free app can help you take effective next steps toward feeling your best. Here's how it works: when you download our free app, you'll be prompted to share health data that you're already tracking (you'll stay in full control of your sharing preferences at all times). We'll analyze the data you choose to share with us to find patterns and trends, then provide you with personalized, content-based insights that can help you make the decisions that take you closer to your goals. If you're ready to get started, we're ready to support you. Click here to learn more and download Evidation today.

Understanding the changes your body experiences throughout each stage of the menstrual cycle can help you understand your energy levels, moods, and can help you make the most of each workout you complete during the month. Cycle-synced workouts consider your body's unique needs at each phase of your cycle, helping you optimize performance, reduce fatigue, and boost your overall sense of well-being. Taking some time to learn about your body's natural rhythm can help you use the week-to-week changes of your cycle to your advantage.

Here, we'll explore more about what it means to cycle sync your workouts, the research on how cycle-synced workouts can benefit your health, as well as examples of cycle-synced workout plans.

What is cycle syncing?

Cycle-syncing your workouts involves adjusting your routine to support your body's needs in each of the four phases of the menstrual cycle: menstruation, the follicular phase, ovulation, and the luteal phase. Your hormone levels fluctuate throughout your menstrual cycle, and these fluctuations can impact your energy levels, strength, endurance, and mood. Modifying the intensity and type of exercise you do in each phase to meet your needs can help both to enhance your results and prevent burnout.

An important note: No two women are exactly the same, and cycles can vary from one month to the next. While cycle-syncing your workouts may help improve your performance, it's important to listen to your body to better understand your unique needs throughout your menstrual cycle.

Phases of the menstrual cycle—and what they mean for your workouts

Each phase of the menstrual cycle brings different advantages and challenges. Understanding what's happening in your body during each phase of your cycle can help you better understand how you can modify or ramp up your workouts to support your needs. Here, we'll move through how your body changes (and what workouts might be best for your needs) through each phase of the menstrual cycle based on a 28-day calendar. Your cycle may be longer or shorter, so adjust the timing of each of the following phases accordingly.

Menstrual phase

During the menstrual phase—the time of the month when you have your period—estrogen and progesterone levels drop. The start of your period is considered day 1 of your cycle. For many women, this leads to low energy levels and fatigue. You may also experience menstrual symptoms like cramping, headaches, and gastrointestinal issues. Rest is key during this phase. Exercise can help with symptoms, if you're feeling up to it. Light walking, stretching, and gentle yoga can all be solid workout choices during the menstrual phase.

Follicular phase

Occurring from days 6-14, the follicular phase brings a slow rise in estrogen levels, which can also lead to an increase in energy. As your body prepares for ovulation, your hormones increase your body's strength and endurance. During the follicular phase, try workouts like moderate strength training, moderate intensity steady-state cardio, or circuit training. Feel free to ramp up your efforts as your body continues to gain strength and energy as you prepare for ovulation.

Ovulation phase

This phase occurs from day 15 to day 17. During ovulation, your estrogen levels are at their peak, which can boost your motivation, stamina, and power. These days are the best for intense, peak-performance workouts. During the ovulation phase, you may want to incorporate workouts like strenuous strength training, high-intensity interval training (HIIT), and intense cardio sessions (if you're a runner, for example, this is a great time for speed work).

Luteal phase

Occurring from days 18-28, the luteal phase is marked by a rise in progesterone levels and a decrease in estrogen levels, which usually leads to a slow decrease in energy. Many women experience fatigue, bloating, and mood changes during this phase of their cycle. Research shows body temperature tends to be elevated during the luteal phase, which can cause your cardiovascular system to work harder than at other times of the month. The best workouts to schedule during the luteal phase include low-impact cardio (think swimming, low-impact aerobics, and walking), Pilates or yoga, and low-to-moderate intensity strength training.

How cycle-synced workouts can help you maximize your sweat sessions

Cycle-synced workouts can help you make the most of exercise throughout the month. When you understand how your body is changing through each phase of the menstrual cycle, you're better able to know what to expect, allowing you to set yourself up for success.

Some of the benefits of cycle-synced workouts include:

• Increased energy: When you understand the ups and downs of your cycle, you're better able to choose workouts that make sense for your energy levels. This means you know when to push yourself and when to take it easy so you can lessen post-workout fatigue.
• Reduced injury risk: Hormonal fluctuations can affect your joint stability and muscle strength, and adapting your workouts (especially during the luteal and menstrual phases) can help reduce your injury risk.
• Improved well-being: When you honor your body's needs throughout your cycle, you're setting yourself up to keep a positive mindset.
• Balanced hormones: When you choose exercise that aligns with your menstrual cycle, you're better able to regulate your body's hormone levels. This can help you achieve a number of health goals, including improved endurance, weight loss, increased strength, and more.

Cycle syncing workout plan examples

Try following these workout plans to support your well-being through each phase of your cycle.

Walking/Jogging/Running

During the menstrual phase, take it easy. An easy, slow nature walk or jog on a flat path can help ease cramps, anxiety, and other menstrual symptoms. During the follicular phase, ramp it up by adding hills or hiking to the mix. As you enter the ovulation stage, push yourself. You may want to increase the pace of some of your workouts, or tackle some serious hills. When you transition to the luteal phase, listen to your body, and decrease the length and intensity of your walks and/or runs if necessary.

Strength Training

During the menstrual phase, it’s time to listen to your body and work out according to your comfort level. If you’re not feeling up to your normal strength training routine, this is a good time to enjoy yoga, light cardio, or shorter workouts to help you conserve your energy. During the follicular phase, you’ll begin to feel your energy return, making it an ideal time to return to your normal workouts. You should feel strength increase as you move toward ovulation, and you can dial up the intensity of your workouts accordingly (you might even want to add cardio finishers at this point). After the ovulation phase passes and you move into the luteal phase, keep pressing forward and don’t get down on yourself if you see some losses in strength and stamina—you’ll be back to your follicular phase and making gains in no time.

We're here to help you through every phase of your health journey.

At Evidation, we believe knowledge is power, and we're here to provide you with the insights you need to keep moving forward on your health journey. When you download our free app, you'll have the chance to share the health data you're already tracking from MyFitnessPal, your wearable fitness tracker, etc., with our team. Your privacy is our top priority, and you can choose to stop sharing your data with us at any time. As you share your data with us, we'll use the information you're tracking to spot connections and trends. From there, we'll offer you personalized, content-based insights that help you choose the next steps to take you closer to feeling your best.

Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download today.

Feeling nervous about working out at a gym for the first time? We get it. It can be nerve-wracking to walk into a new place, especially if you're at the start of your fitness journey and aren't sure where to begin. At Evidation, we're here to support you as you work to become your happiest, healthiest self. Here, we'll take a look at what you need to know to walk into the gym with confidence.

Your first time at the gym: what to expect

Many people feel intimidated by the idea of walking into a gym for the first time. While it's normal to feel apprehensive about any new experience, being prepared, knowing what to expect, and keeping an open mind can help you feel comfortable as you jump into your new workout routine.

If you're getting a gym membership for the first time, you'll want to set some time aside to fill out paperwork and go through a tour of the gym. This process can take 20–30 minutes, so it's a good idea to factor that time into your first gym session. Typically, you'll be offered the option of working with a trainer to get started. This is a smart option to help you learn your way around the gym, and the first session is often free. Even if you aren't interested in personal training sessions long-term, going through a week or two of workouts with a trainer can help you feel comfortable in the gym, practice safe workout techniques, and get a routine under your belt.

During your tour, you'll likely see separate areas for weight training (typically separated into areas for free/handheld weights and weight machines) and cardio machines (including treadmills, stationery bikes, elliptical machines, stair climbers, and more). Most gyms also have separate areas for stretching, and some may also have rooms designed for group exercise. Your gym may also have a pool, a walking or running track, a spinning studio, and other specialized areas.

You'll also want to make sure that your gym bag has everything you need to carry you through your first session. Be sure to bring:

• Change of clothes
• Sweatshirt in case you're chilly in the gym
• Water bottle
• Towel to wipe off machines (if your gym doesn't provide them)
• Earbuds for music

Going in with a plan

Creating a plan before you go to the gym can provide you with a sequence to follow, which can help you feel more comfortable as you get used to the gym. Using a workout app like FitBod can be helpful, as it can create a personalized plan that provides exercises based on your current fitness level (as well as provides you with videos to show you how to correctly and safely perform each exercise).

If you're not sure of your goals and are simply looking to become more active, it's OK if you're not sure about your plan. Spending some time on the treadmill, listening to music while stretching, or taking some time to look around as you get some cardio time in on the stair climber can help to boost your comfort level as you get used to your surroundings.

Boosting gym confidence

Any time you walk into a new situation, it's normal to have some anxiety or apprehension about what to expect. Getting your mind right before you go to the gym for the first time can work wonders in helping you make the most of your workout.

Keep the following in mind to boost your confidence before you head into the gym:

• Remember, everyone in the gym had a first day, and it's totally normal to feel a bit nervous. Every person who you see crushing it in the gym was once in your shoes, pulling into the parking lot and working up the courage to try something new.
• Everyone is concerned with their own workout—not yours. Some people feel intimidated by going to the gym because of a fear that others may be looking at them, judging them, or waiting for them to make a mistake. Nothing could be further from the truth. Everyone at the gym is focused on their own workout, and they aren't looking to see how fast you're going on the treadmill or how much weight you're lifting.
• Give it ten minutes. When you find yourself putting off going to the gym due to nerves or a lack of confidence, push yourself to walk through the door and spend at least ten minutes exercising.

Home workouts vs. the gym

Curious about whether it makes more sense to work on your fitness journey with at-home workouts? For many, working out in the comfort of home can create a less intimidating experience.

Pros of working out at home include:

• Privacy. If you're nervous about working out in front of others, you may find that it's easier to get started in your own home.
• No waiting for machines. In busy gyms, it can take time to get your turn on a cardio or weight machine, and the time that you're able to use the machine might be limited if others are waiting.
• No commute time. Driving or walking to and from the gym can take up some of the valuable time you have to work out.

Cons of working out at home can include:

• Lack of equipment. Gyms offer more equipment than most people have access to at home.
• Distractions. It can be easier to get distracted by family members, phone calls, and work when you're exercising at home.
• Fewer safeguards against injury. At a gym, you'll have trainers nearby, able to help you in the event that you're struggling or that you become injured.

Many people find that it makes sense for them to complete some workouts at home (such as bodyweight exercises and cardio), while heading to the gym for other workouts, especially those that require more equipment. You may also find that it makes more sense for you to head to the gym during the colder months of the year, while working out outdoors during the warmer months. If you decide that it makes more sense for you to be at the gym for some of the year, ask your gym whether they offer month-to-month or half-year memberships, as this can save you money when you're enjoying exercise outdoors.

Make the most of your workouts with Evidation

At Evidation, we're here to help you work toward your health and fitness goals, one healthy decision at a time. Whether you're just getting started with hitting the gym or you're a seasoned fitness enthusiast, our free app can help you make the most of your efforts.

When you download Evidation, you'll be able to connect the apps you're already using to track your health data to our app. With your permission, we'll use your data to find insights and connections that can inform your fitness journey, helping you choose the best next steps toward your goals. You'll also be able to earn cash rewards for following through with healthy, goal-oriented behaviors, like tracking your steps and logging your meals. An important note: your privacy is our top concern, and you have the right to stop sharing your data with us at any time.

If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and download our free app today.

We've all been there: lying in bed at night, tossing and turning, wishing there was a magical way that could help you fall asleep instantly, instead of counting down the hours until you'll need to get out of bed. While we don't yet have an instant sleep aid, tart cherry juice comes close. Many people find that drinking tart cherry juice cocktails can make it easier to fall and stay asleep.

Here, we'll explore what tart cherry juice is, the science behind sleep and tart cherry juice, recipes you can try at home to incorporate tart cherry juice into your nighttime routine, additional natural remedies that can help you drift off, and when it's a good idea to reach out to a professional if you're not getting the sleep you need.

What is tart cherry juice?

Tart cherry juice comes from Montmorency cherries. These sour fruits have a hint of sweetness, but are nothing like the cherries we typically buy in the grocery store during the warmer months. It's rare that sour cherries are eaten raw. Usually, they're used for juice, or sweetened and used for pie filling.

In addition to helping with sleep, some of the health benefits of tart cherry juice include:

• Muscle soreness relief: Tart cherry juice may help to relieve muscle soreness, especially after a tough workout
• Osteoarthritis symptom relief: Some people with osteoarthritis find that including cherry juice in their routine helps to alleviate soreness, pain, and inflammation.
• Immune system support: Tart cherry juice is high in antioxidants, which may help to support a healthy immune system, improve heart health, and reduce inflammation in the body.
• Cancer prevention: Studies have shown that tart cherry juice reduced the amount and size of tumors in mice (more research is needed).

While research on the effectiveness of tart cherry juice is ongoing, many people find that the anti-inflammatory effects help to improve overall wellness.

The science behind tart cherry juice and sleep

Many people find that drinking tart cherry juice at night helps them get better sleep. This can be especially true for people who struggle with insomnia. Current research shows that tart cherry juice both increases sleep time and efficiency, meaning the sleep people get after drinking tart cherry juice helps them feel more well-rested.

Tart cherry juice contains both melatonin and tryptophan, both of which can help you fall asleep and stay asleep. Melatonin is a naturally occurring hormone in the body that helps signal to the brain that it's time to sleep. Tryptophan is an amino acid that supports the body's ability to produce melatonin.

It's thought that drinking tart cherry juice before bed helps to increase the amount of melatonin available to the body. If you prefer not to drink tart cherry juice, you may find that taking a tart cherry juice supplement in the form of a tablet or capsule has a similar effect.

Sleep cocktail recipes

Thinking about trying tart cherry juice for sleep? It's best to drink your cherry juice (or cherry juice cocktail) about an hour before you plan to go to sleep. It's a good idea to opt for a sugar-free version of tart cherry juice, as standard sweetened versions can pack more than 30 grams of sugar per cup.

Try these recipes to enjoy a delicious tart cherry juice cocktail before you turn in for the night:

• Cherry-lime spritzer: Combine 4 oz. tart cherry juice, 4 oz. lime flavored sparkling water, and the juice of 1 lime wedge
• Apple cider sleep tonic: Combine 4 oz. tart cherry juice, 1/2 tbs. apple cider vinegar, 4 oz. sparkling water, and 4 frozen cherries
• Nighttime cocktail: Combine 1 tablespoon honey, 4 oz. tart cherry juice, 1 tbs. fresh orange juice, 1 tbs. orange flavored sparkling water

Other natural remedies for sleep

If you need some more help getting the sleep you need at night, you may be interested in trying other natural remedies that can support your body's sleep cycles, including:

• Melatonin supplements: Melatonin can be used for occasional sleeplessness, and may help to support recovery from sleep phase issues.
• Magnesium supplements: Magnesium supplements can help to promote muscle relaxation, which can make it easier to fall asleep.
• Chamomile tea: This pantry staple is known for its mild sedative effects.
• Passionflower supplements: Once used as a sedative by Native American Indians, passionflower is now a commonly used supplement helpful for treating pain, anxiety, and sleep problems.
• Valerian root tea: Also available as a supplement, valerian root is known for its natural sedative effects.

When to be concerned about sleep loss

Sleep deprivation occurs when you aren't getting enough sleep, or when the quality of your sleep is too low to restore your body and mind. Occasional sleep loss happens to all of us, but ongoing sleep loss can majorly interfere with your life. Typically, conditions that cause sleep loss are treatable.

See a doctor if:

• You're unable to get quality sleep, or enough sleep, for four weeks or more, and you're finding that your lack of sleep is interfering with your daily functioning
• You wake up gasping for air in the middle of the night
• You've noticed changes in your sleep since starting a new medication
• You find that you have trouble sleeping because of heartburn
• You wake up due to physical pain in your body
• You or those close to you have noticed changes in your mood or appetite

At Evidation, we're here to support all facets of your health, from sleep to exercise and more

If you're working to become your healthiest self, we're glad that you're here, and we can't wait to support you. The Evidation app works by using the health data you choose to share to find connections and provide you with personalized insights that can help drive your health forward. Your privacy is our top concern, and we only use the data with your permission. Whether you're working to improve your sleep, incorporate more nutrient-dense foods into your diet, or have another health goal, we're here to help. Click here to download our free app and learn more about how Evidation works.