Stress management is vital to a happy, healthy life, but figuring out how to get stress under control is often easier said than done. According to a 2023 study by the American Psychological Association, Americans have recently shown increased rates of diagnoses for both chronic health conditions and mental health issues, both indicators of stress. While this information can be daunting, there are steps you can take to mitigate the effects of stress on your mind and body. At Evidation, our team is here to provide you with the personalized insights you need to get your stress under control. Here, we'll explore stress management techniques that you can use to feel your best.

Understanding stress and its effects on health

When you pay attention, you can feel the immediate effects of stress on your body. From the feeling of your shoulders tensing when you receive difficult news to the flip-flops you feel in your stomach before taking the floor for a presentation at work, stress affects both your mental and physical health.

Let's take a look at what happens to your body and brain when you're met with a stressor.

When your brain senses a stressful event, the eyes and/or the ears work together to send sensory information to the amygdala, a part of the brain that helps with processing emotions. The amygdala works to determine whether a threat is present. If danger is perceived, a distress signal is sent to the hypothalamus, an area of the brain that works as the director of many aspects of the nervous system, including involuntary functions like blood pressure, heartbeat, and breathing.

After the hypothalamus receives a distress call from the amygdala, the sympathetic nervous system – the part of the brain responsible for the fight-or-flight response – is activated. The hypothalamus sends a message to the adrenal glands, which introduce adrenaline into the bloodstream. Adrenaline increases heart rate, pulse rate, blood pressure, and respiration rate. Alertness is increased as the eyes and ears become more sensitive. Blood sugar and fats are used for energy during this process.

After the initial surge of hormones subsides, the hypothalamus, pituitary gland, and adrenal glands work together to activate the next phase of the stress response. If the brain continues to receive information that signals imminent danger, these organs work together to release cortisol, which allows the body to stay alert. After the threat has passed, the parasympathetic nervous system slows the stress response, allowing the body and brain's chemistry to return to normal.

When functioning properly, the body's stress response works to keep us safe. For many people, however, the brakes that are meant to stop the stress response don't work so well. This results in chronic, low-level stress that can cause a number of physical and mental health issues.

In addition to anxiety, depression, and other mental health conditions, above-average release of stress hormones can cause problems with blood pressure, and can lead to an elevated risk of heart attack and stroke. Since cortisol works to help the body access energy, constant chronic stress can result in increased hunger and build up of excess adipose (fat) tissue, leading to weight gain.

Thankfully, there are many steps you can take to lower your stress levels and reduce the effects that stress has on your health.

Practical stress management techniques for everyday life

The best stress management strategies are the ones that you'll actually remember to do. It can take some time to figure out what approach to stress management is the right fit for your needs. Implementing a few strategies to manage stress each week can help you determine what works well for you and what doesn't.

Leveraging technology for stress relief: Evidation's approach

At Evidation, our team is here to provide you with the personalized insights you need to thrive, no matter what level of stress you're dealing with in your life.

Our app works to use the health data that you choose to share, as well as the information you provide us regarding your health and your goals, to help you live your best life. We're excited to work with you and use our technology to help lower your stress levels, simply by working with the data you're already tracking.

Monitoring stress levels with Evidation's health app

At Evidation, we use the health data you choose to share to provide you with articles and action items that can help you meet your health goals. By pairing with more than 20 apps, including Fitbit, Withings, Garmin, Dexcom, Apple Health, and Google Fit, we make it easy for you to get the information you need to move your health forward. We're able to use your sleep, heart rate, breathing rate, and other data that you provide to help you understand your body's response to stress.

Personalized recommendations for stress reduction

Many of our Evidation Members benefit from our stress reduction and management recommendations. Let's take a look at some of the most effective techniques our members use for managing stress.

Prioritize sleep

When it seems like your to-do list is never going to end, it can be hard to figure out how to get more sleep – but doing so is essential to your well-being. Sleep doesn't just give you a break from the stressful thoughts that may be running through your head, it can also help you recover from stress more quickly.

As we discussed, your body may go into fight-or-flight mode during times of stress, releasing hormones that can be vital for survival in times of danger. Your body perceives sleep deprivation as another type of stress, which can result in the unnecessary continual release of stress hormones.

Getting a good night's sleep is often more easily said than done, especially if you're dealing with an acute stressor that's making it hard to relax. Some people find that sleep affects their stress by making it hard to stay asleep, while others may wake up too early and find it difficult to go back to sleep. While everyone has trouble sleeping from time to time, chronic insomnia (difficulty sleeping that lasts for a month or longer) can have negative effects on your health.

Try these tips to make the most of your sleep:

• Create the right environment for sleep. A cool, dark room is ideal for helping you get the rest you need.
• Develop an effective bedtime routine. Stepping away from screens for an hour or so before you go to bed can help your brain prepare for sleep. Taking a warm bath or shower before transitioning into your cooler bedroom can help your body temperature take the small dip it needs to ease into restful sleep.
• Consider cutting caffeine. For some, drinking coffee or tea late in the day can make it difficult to sleep at night. Consider lowering your caffeine intake, restricting caffeine to morning hours only, or eliminating caffeinated beverages if you're having trouble falling asleep.

Stay active

Exercise can work wonders for stress management. While it's ideal to shoot for 150 minutes of moderate-intensity exercise each week, shorter bursts of exercise can also help to support stress.

The benefits of getting active, even for short periods each day, include:

• Stress reduction. Your body is better able to mitigate the fight or flight response when it gets practice during periods of physical activity. The physical effects of stress – such as damage to your cardiovascular system and a lowered immune system – can also be mitigated through exercise.
• Endorphin boost. Endorphins are chemicals that help your brain and body feel relaxed and comfortable, and aerobic activity bumps up your brain's production of these feel-good hormones.
• Moving meditation. Fully focusing on your workout can give your brain a break from the stressors of the day. Many people find that repetitive motion – like swimming, walking, or jogging – can help clear the mind and reduce stress.

If you haven't worked out in a while, it's a good idea to talk with your doctor about what type of exercise is the right fit for you. This is also an important step if you have certain health conditions or have experienced joint or muscular injuries in the past.

Engage in relaxation techniques

If you're dealing with stress and anxiety management struggles, adding relaxation techniques into your day can provide you with the foundation you need to function optimally.

• Deep breathing is a simple practice that you can utilize anywhere, whether you're dealing with an acute stressor or you're simply working to lower your baseline stress levels. Many people find success with box breathing. To give it a try, breathe in for four seconds, hold your breath for four seconds, and then slowly release your breath over the next eight seconds. Repeat as necessary.
• Visualization is another helpful technique that can help your mind get a break from stress. While a licensed therapist or counselor can work with you to help you develop effective visualization techniques, you can also work on visualization on your own. First, you'll think about a place that feels relaxing to you. Then, you'll use as many senses as possible to fully immerse yourself in your visualization. Notice what you can see, feel, hear, tough, and smell.
• Meditation. There's more to meditation than simply sitting silently. Taking a few minutes to meditate can help you allow thoughts to flow freely through your mind, without having to pay attention to stressful or painful issues that arise. Focusing on a word, feeling, or your breathing can allow both your mind and body to get the break they need to handle stress effectively.

Practice time management

Avoiding burnout can be tough if you're in a stressful job or family situation, and using sound time management practices can help to ensure that you're finding the time necessary for self-care.

Just getting started with improving how you manage your time? Try these tips to get a good idea of how you can manage your time more effectively:

• Audit your time. It's easy to get to the end of the day and feel like you weren't able to get much accomplished, even though it felt like you never stopped moving or working. Conducting an audit of your time can help you find areas where you can utilize your time more wisely. Try to reserve judgment as you conduct your time audit. Simply take the information for what it is, and look for places where you can change your approach and use your time more effectively.
• Consider implementing the Eisenhower Matrix. While this tool sounds complicated, it's anything but. The Eisenhower Matrix involves splitting all of your tasks for the day into four quadrants: important and urgent, important but not urgent, urgent but not important, and not important and not urgent. Organizing your daily tasks this way can provide you with a simple visual that can help to effectively plan your day.
• Chunk your time. The Pomodoro method is a popular time management technique that can be used to help you stay on track as you work through work and personal tasks. You'll need a timer (your cell phone works). Work for a 25-minute interval, then take a 5-minute break. After you go through this cycle four times, you'll take a 15-30 minute break to refocus. Many people find that this method of working helps to ease mental fatigue and boost concentration.

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

Stress is unavoidable, and having the right coping strategies in your stress management tool kit can help you live your best life. At Evidation, our app offers valuable tools to help you track your stress levels and receive valuable insights that help you manage your stress, instead of letting your stress manage you. Empower yourself by downloading our app today.

You may already understand the importance of lifestyle when it comes to your well-being, but it can be tough to know exactly how to add healthy habits into your day-to-day life. Thankfully, making small, sustainable changes over time can be all that you need to take your wellness to the next level.

Here, we'll explore the adjustments you can make to your daily life to incorporate healthy habits that actually stick.

Examine your mindset

Getting your mind right before beginning the process of implementing new habits is an important first step in ensuring your new lifestyle can stand the test of time. Many of us have tried to develop healthier habits, only to stumble as soon as the first roadblock occurs. Thankfully, it doesn't have to be this way. Getting honest with yourself about how you'll stay on track when things get tough and why you want to make a change can give your new healthy habits a serious boost of staying power.

A few questions to ask yourself to help you get in the right frame of mind for sustainable change:

Why do I want to change my habits?

Understanding your why is key when making a lifestyle change. Being as specific as possible can help. If you want to increase the years in your life and the life in your years, want to be able to be active with your children, or simply want to have the energy that it takes to make it through a busy day at work, knowing the reasoning behind your habit changes can help keep you moving forward after the newness of your lifestyle change begins to wear off.

How do I want to feel at the end of each day?

Reminding yourself how you want to feel when the day comes to a close can help keep you motivated toward sticking to your new habits. Perhaps you want to feel tired and ready to rest, especially if you deal with insomnia or nighttime anxiety that keeps you awake. Perhaps you want to feel excited for the morning ahead, motivated by a goal that you're working towards. Remembering how you want to feel when the day is over can help you stick to your habits, one day at a time.

Are there any health metrics I'd like to change?

Whether you use a health tracker or you rely on the labs your doctor recommends in order to understand your health metrics, changes in your lifestyle can help boost your health in the right direction. For example, if you're working to lower your cholesterol, you may find it easier to stick to a nutrition and exercise plan with your goal in mind. If you're working to improve your heart health metrics, you may find that you're more motivated to engage in physical activity.

How will I continue to follow through with my habits even on days when my motivation is low, or when life gets in the way?

Setting a plan in place for how you'll keep yourself going when times get tough is key for sticking to your new habits. Giving yourself room for tough days can help—for example, committing to exercise four times each week instead of every day can help you make adjustments when necessary.

Now, let's dig into some sustainable tips you can put to use today to help you start improving your daily habits.

Set realistic and achievable goals

Having big goals—like running a marathon, competing in a triathlon, or climbing a mountain—is fantastic, and can be motivating. That being said, it's important to have smaller, achievable goals that will keep you focused and moving.

If you want to run a marathon but are lacing up your running shoes for the first time, it can make more sense to work toward running for 15 minutes without a break instead of diving head-first into a marathon training plan. As you meet smaller goals, you'll then be able to take the next step toward meeting your big goals.

Prioritize self-care activities

Self-care isn't just about relaxing on the couch or getting a pedicure (although there's nothing wrong with either of those activities!). It's also about keeping up with check-ups and dental screenings whenever possible, having tough conversations when necessary, ensuring that your home is a welcoming environment, and feeding your body the nutritious, filling foods that it needs to thrive.

Taking 30 minutes each day for self-care can help you continue to work toward your healthy habits, one day at a time. Many people find it helpful to make an appointment for self-care in a planner, treating it with the same seriousness as they'd treat any other appointment.

Incorporate regular exercise into your daily routine

Making small changes to boost the amount of physical activity you get in your day can go a long way in helping to boost your wellness. While setting time aside for full workouts can be helpful, there are other ways that you can sneak some extra steps into your day, including:

• Taking the stairs instead of using the elevator whenever possible.
• Choosing a parking space a block or two away from your destination.
• Taking 10 minutes of your lunch break to go for a quick stroll around the block.
• Playing tag with your children or chasing your pet outdoors.
• Setting up walking meetings with co-workers instead of sit-down or virtual meetings.

Build strong social support networks

Connection and community are key to well-being. In today's digitized world, many people go days—or even weeks—without face-to-face interactions with others. Making a point to spend time with other people in the real world can help to support your health and well-being.

Being a part of a community can help you feel the support necessary to manage stress, stay accountable to commitments, and reduce feelings of isolation. Research shows that people who feel connected to their communities are more likely to eat a nutritious diet, exercise regularly, and have lower blood pressure.

Not sure how to start engaging with your community? You're not alone. The pandemic has left many feeling isolated and unsure of how to connect. Some ideas to get in touch with others in your area include:

• Sign up for a class in your area of interest, such as an adult dance class, exercise class, or lifelong learner class at your local university.
• Join a book or board game club at your community's library.
• Engage with a group of like-minded people at your place of worship.

If you aren't able to meet with others face-to-face, digital connections still provide some benefits. Setting up a weekly video call with friends can be a fun way to talk with others, as can participating in online groups and forums with people who share your interests.

Practice mindfulness and stress management techniques

Meditation, mindfulness, and other stress management techniques can all help you work toward a healthier lifestyle. Stress is a natural and unavoidable part of life, but chronic stress can take a toll on your well-being.

Simple ways to incorporate mindfulness and stress management into your daily life include:

• Spend time in nature. Whether you get a chance to eat lunch outdoors or go for a hike on the weekend, getting time away from the noise of daily life by immersing yourself in nature can help to reduce stress levels.
• Consider meditation. Spending a few minutes each day working through a guided meditation can provide both physical and mental health benefits, including stress reduction, lowered levels of anxiety, a longer attention span, and improved sleep.
• Keep a gratitude journal. Taking a few moments each day to focus on what you're thankful for can help to orient your mind to focus on the positive.

Cultivate healthy eating habits

A full dietary overhaul can feel overwhelming, and isn't always sustainable. Instead of changing everything about the way you eat, finding small ways to add extra nutrition to your day can go a long way in helping you feel your best.

Aiming for at least two and a half servings of vegetables each day is ideal, but it's OK to start small. Adding a single serving of veggies to your day is a solid step up from eating no veggies at all. A side salad with dinner, carrot and celery sticks for a snack, or adding a veggie-loaded soup to your lunch can all help boost your nutrient intake.

Adopt the Japanese principle of hara hachi bu, which means eating until you're 80% full. Those of us who were told to clean our plates while growing up often struggle to know when to stop eating. Checking in with yourself regularly over the course of your meal can help you understand how to feel satisfied without feeling stuffed.

Establish a consistent sleep schedule

Keeping a solid sleep schedule can help you maintain great sleep hygiene. Going to sleep at the same time and waking up at the same time each day can work to support a healthy immune system and keep you feeling your best.

Establishing a solid nighttime routine—including taking a few minutes to unwind—can help support healthy sleep hygiene. Experts recommend avoiding screens as much as possible for the hour before you go to sleep, as well as turning down the thermostat in your room to around 65 degrees.

Embrace work-life balance strategies

In today's always-available world, it can be tough to step away from work, but doing so is imperative for your physical and mental well-being. For many people, working from home in a post-pandemic world has made it even more difficult to separate work life and home life. Establishing boundaries can be tough, but it's important to separate your work life and your personal life so you can have the time you need to relax and reset. Taking small steps can work to help you move forward with creating a hard line between your work self and your off-the-clock self.

Try these tips to begin the process of creating a separation from work:

• Set a start and end time, and stick to it. If you receive requests toward the end of your work day, let your supervisor know that you'll need to tackle the requests at the start of the following work day.
• Set boundaries on digital communication platforms. If your workplace uses a digital communication system like Slack or Teams, set your status to away or unavailable when you log off for the day.
• If possible, use separate devices for your work and your personal life. At the end of your work day, set your device on its charger in an out-of-the way location.

Use technology in your favor

You already use technology regularly throughout the day, and it's smart to make your phone, smartwatch, and other devices work for you. At Evidation, we put your health data to work, analyzing your activity level, stress level, nutrition, and more to create the personalized insights necessary to help you feel your best. Click here to learn more and download the app today.

The bottom line: you don't need to make huge changes to start the path toward feeling your best. Implementing one or two small changes each week can allow you to build a life of sustainable healthy habits that allow you to thrive.

Sleep struggles are very common; we’re living in trying times, and many of us bring home stress from work, school, and various social environments.

Maybe you work nights and struggle to catch up on sleep during the day, or you never seem to be able to fall asleep easily, even when your body and mind are exhausted.

Irregular sleep patterns can be detrimental to our overall well-being; sleep deficiency can lead to mental health problems, including brain fog, emotional management, focus, learning, memory, and more. Physically, a consistent lack of quality sleep can lead to many chronic health issues and an increased risk of disease.

You may be aware that your sleep schedule needs help, but where do you begin? Evidation is here to help! Evidation offers valuable insights and information relating to sleep habits, empowering individuals to optimize their sleep routines based on personalized data. Want to learn how to fix your sleep cycle with Evidation? Keep reading!

Understanding sleep

Before you can improve your sleep habits, it’s important to know what you should strive for regarding sleep duration and quality.

Most adults need between 7 and 9 hours of sleep each night so the body can rest, restore, and recover. While you sleep, your body moves through four sleep cycles; each has a unique purpose that aids in recovery and replenishment.

If you’re consistently getting less than 7 or 8 hours of sleep each night, you may experience various physical and mental side effects. The risks of sleeping less than what is recommended by sleep experts can be detrimental to your overall health.

Many factors in our daily lives can impact how well we sleep. These include stress, anxiety, health conditions, sleep environments, and our normal sleep habits. If any of these factors are present in your life, they may disrupt your sleep schedule.

Failing to prioritize and improve your sleep schedule can have negative impacts on both your physical and mental health and overall well-being. But not to worry — we’ve put together some tried and true tips and strategies on how to sleep better by making minor adjustments to your lifestyle and being intentional about sleep.

Let’s dive right in!

How to improve your sleep schedule

How can you tell if you need to improve your sleep schedule? If you regularly wake up feeling tired or groggy and often feel like you need a nap during the day, these are typical signs of low-quality sleep.

If your sleep schedule could use improvements, there are many tips, strategies, and habits you can implement in your daily life to make positive changes. Let’s discuss those here.

Limit screen time

We often hear that we should avoid mobile devices, TV, and tablets before bed — but why is that, exactly? The blue light emitted by smartphones can disrupt the circadian rhythm (your biological clock), which runs on a 24-hour cycle. When this cycle is disrupted, you may struggle to fall asleep even if your body and your mind are tired.

Exposure to blue light also suppresses the body’s secretion of serotonin, which plays a critical role in the circadian rhythm. Blue light tricks the brain into thinking it’s still daytime, so it tries to stay awake longer, rather than winding down. Most research shows that avoiding blue light for two to three hours before bedtime is ideal to avoid disrupting your body’s natural biological clock and to ensure you get the sleep you need.

Use technology to your advantage

In order to improve your sleep patterns, it’s important to understand them first. Many apps can help you understand your sleep patterns by monitoring how often you wake up at night, when you have interrupted sleep, how long you’re in a deep sleep cycle, or when you are tossing and turning.

Sleep trackers using the speaker and microphone on your smartphone can detect what time you fell asleep and when you woke up, which can provide insight into why you may be more tired some mornings, based on how long and how well you slept.

With Evidation, individuals can gain access to valuable information about their sleep patterns and quality of sleep to make changes as they see fit. Based on the personalized insights provided within the app, members can feel empowered to build healthy sleep habits to improve their wellness.

Incorporate regular exercise

Studies show a direct correlation between exercise and the quality of sleep, depending on how often an individual may exercise. Consistency is key when it comes to physical exercise. You don’t have to over-exert yourself; try to commit to getting some sort of cardio three to four times a week.

Sticking to an exercise plan that works for your lifestyle and goals centers on finding workouts you enjoy doing. Make the effort to find the activities you enjoy, whether it’s walking, biking, swimming, Pilates, or any other form of exercise.

Any form of exercise will raise your heart rate, stimulating the processes within the body and the brain that contribute to better sleep. When done consistently enough, exercise can also help decrease the risk of insomnia in some people.

There’s a reason a consistent workout schedule is highly recommended by healthcare professionals, doctors, scientists, and researchers across the board. The benefits of physical exercise on the human body and mind are undeniable.

From improving mental wellness, helping with sleep, promoting brain health, and reducing the risk of disease, building healthy habits around exercise will benefit your life in many ways.

Reduce anxiety

Anxiety can take a serious toll on the quality of sleep you get each night. Whether you have an anxiety disorder or you’re feeling stressed about something in particular, the amount of sleep (and the quality) directly impacts your ability to function.

Anxiety related to sleep can be a vicious cycle — when you’re feeling anxious about something, it can be more difficult to sleep. In turn, the less rest you get, the more anxious you may feel. Then, you may experience anxiety about how much sleep you’re getting, which will only exacerbate your symptoms. It can be overwhelming to get sleep anxiety under control, but there are a few things you can do to combat anxious feelings and general anxiety in your life.

Here’s how you can reduce anxiety and improve sleep:

• Exercise regularly
• Eat a healthy diet
• Reduce or avoid caffeine consumption
• Establish a healthy nighttime routine

Establish a bedtime routine

A bedtime routine can involve much more than brushing your teeth, using the restroom, and getting into bed. Bedtime routines train the brain through consistent habits that it needs to wind down, as sleep is on the horizon. Looking for some guidance and ideas on what a bedtime routine should look like? Here’s what we have in mind.

About 30 minutes to one hour before bedtime, try any (or all!) of the following:

• Put away all electronics (even earlier, if possible)
• Perform relaxation techniques like meditation or breathing exercises
• Read a book
• Drink herbal tea
• Stretch your body
• Take a bath

Create a sleep sanctuary

A sleep sanctuary is a calm, quiet place where sleep is easy to come by. Keep your bedroom at a cool 68 degrees, dim the lights for optimal sleep, and close the curtains. Some people enjoy using a diffuser with calming scents like lavender to help them wind down. Calm your mind in the bedroom by cleaning up any messes, putting laundry away, and straightening up so you aren’t distracted by what needs to be done once you get in bed.

Creating a sleep sanctuary takes time and effort, and it can be a part of your bedtime routine, as well. By taking extra care to create an environment that is calming and welcoming, you will fall asleep faster and wake up ready to take on the day with a clear mind.

Try sleep supplements

With the guidance of your healthcare provider, exploring sleep supplements and medications can significantly improve your quality of sleep over time.

You may have read about magnesium and its many benefits for the body; from blood sugar regulation to boosting moods, this mineral is commonly used to improve mental and physical health. Did you know magnesium can also improve your sleep schedule?

Scientists don’t have concrete answers (yet) as to why magnesium can be used as a natural sleep aid. Research indicates it may be due to magnesium’s muscle relaxant qualities, along with its ability to lower cortisol levels, the stress hormone.

Another sleep supplement worth exploring is melatonin. The body naturally produces melatonin on its own, and it is known to promote sleep. If you experience occasional insomnia, melatonin supplements can help in short-term settings to get you back on track with consistent, quality sleep.

Always be sure to speak with your doctor about trying new supplements or medications to aid and improve your sleep routine.

Explore natural remedies

Natural remedies take a holistic approach to sleep improvement and can be quite effective when used correctly.

Sleep meditation is a real thing, and it is a powerful strategy to calm your thoughts and prepare for bedtime. If you feel calm before bed but your mind races once you hit the pillow, meditation can be a valuable addition to your nighttime routine. Regularly meditating before bed will reduce your heart rate, encourage slower breathing, and even activate the parts of the brain that control your sleep cycles.

Aromatherapy is a very popular method of relaxation and is often used as a sleep aid. Did you know different scents can affect how well you sleep? By diffusing sleep-inducing essential oils (which are naturally derived from plants), you can create a tranquil, relaxing sleep environment. Common oils used for natural sleep aids include lavender, bergamot, clary sage, and cedarwood.

Try sleepy drinks, such as chamomile tea, warm milk, or cherry juice. There is limited evidence of whether these work, but it’s worth trying! Warm tea has long been associated with relaxation before bed; chamomile has many calming properties that are beneficial to winding down before sleep. Cherry juice is known to support melatonin production and promote healthy sleep cycles.

It’s time to take back your sleep schedule

Quality sleep is critical to healthy brain function, cell repair, and many restorative processes within the body. Sleep keeps us sharp, emotionally sound, and healthy.

Without the recommended 8 hours of sleep every night, our mental and physical health can be negatively impacted in many ways. To ensure you’re firing on all cylinders during your health journey, prioritizing sleep is mission-critical.

Whether you add more exercise to your daily routine, take intentional steps to reduce anxiety, or limit screen time before bed, these are small steps you can take to build healthy habits that support your sleep schedule.

With tools like Evidation in your back pocket, adjusting your daily routine and creating healthy habits is simple and empowering.

Sleep your way to optimal health with Evidation

No matter where you are on your health journey, Evidation is here to support you. From discovering healthy habits to adjusting your goals, the Evidation app provides a personalized experience to help you reach your goals.

We’re here to help you learn important information about your sleep patterns and to provide science-backed recommendations and insights for improvements. Learn more about Evidation and download our app.

Looking for healthy habits to start to help you live your best life? We've got you. At Evidation, we work to help you make sustainable changes that create an actual difference in your physical and mental health. We understand that a total lifestyle overhaul can be overwhelming, and that building small habits that you can keep up over time is usually a better way to work toward the results that you want. Here, we'll take a look at why getting started with healthy habits can make a world of difference when it comes to your well-being.

Importance of healthy habits

When it comes to getting healthy, you don't need to make an immediate lifestyle overhaul—it's about creating new routines that help you thrive and changing old behavioral patterns that have been holding you back. Implementing small daily habits can help create sustainable change you can keep up over time. Here, we'll take a look at some simple daily habits you can incorporate into your lifestyle to help you feel your best.

Incorporate daily physical activity

Adding exercise to your schedule doesn't just boost your cardiovascular health. It also can help you get better sleep, lower stress levels, and boost your energy.

Not sure where to start? We get it. Try these ways to add a little more activity to your day:

Take a brisk walk during your lunch break or after dinner.

It sounds simple, but adding a daily walk to your routine can go a long way to boosting your health. According to a study at Harvard, walking can lessen the effect of genes that promote obesity, while also lowering joint pain and boosting the function of the immune system.

Use stairs instead of elevators whenever possible.

Believe it or not, taking the stairs boosts cardiovascular fitness, reduces the risk of stroke, and strengthens your muscles. Forgo the elevator and enjoy the burst of energy you feel at the top.

Do a quick body weight workout at home, such as push-ups, squats, and lunges.

Not sure where to start? Check out this simple body weight workout you can use to feel the burn without any equipment.

Prioritizing nutritious eating habits

What you eat matters, and it can be easier to make positive changes to your nutrition habits by focusing on what you can add to your life—instead of thinking about what you're taking away.

Try making these additions to your diet to boost your energy and fuel your body:

• Include a serving of vegetables with every meal. Bonus points if you get more than five servings of veggies in a day!
• Choose whole grains over refined grains, such as brown rice instead of white rice. There's no reason to cut out carbs—they're a great energy source. That being said, choose less-processed carbs whenever you have the option.
• Snack on fruits, veggies, nuts, or yogurt instead of processed snacks. When your body is hungry, eat! Choosing healthier snack options can give you the fuel you need without the energy crash that comes after a sugar rush.

Cultivating consistent sleep patterns

When you're working hard to create healthier habits, it's important to give your body the high-quality rest it needs. Keep your bedroom cool, dark, and quiet to help you drift off to sleep—and stay asleep—more easily. It's also a good idea to stop using screens one to two hours before you go to bed, and to cut out caffeine after noon to help you relax.

Prioritize mental health care

When it comes to overall well-being, your mental health matters. Practicing relaxation techniques like meditation or yoga can enhance your sense of well-being. It's not always easy to find ways to de-stress, but you don't have to try to figure it out on your own. Talking with a licensed counselor or therapist to learn strategies to manage stress is a smart, effective way to feel your best.

Strategies for sustaining healthy habits over time

Ready to get started? Check out these strategies for keeping the positive momentum going:

• Set small goals that keep you moving. Rather than commit to completing a triathlon in a few months, set smaller goals—like exercising four days each week consistently.
• Leave some wiggle room in your schedule. This can help you make adjustments that keep you on track.
• Don't be afraid to ask for help. Working with a licensed dietitian, personal trainer, or talking with your doctor about how to move forward in supporting your health can all provide valuable insights on how to move forward.

Overcoming challenges and staying motivated

Stress, work, family, health issues, financial problems, relationship issues—there are countless lifestyle factors that can make it tough to stay on track with healthy habits. Thinking through the tools you'll use to stick to your new habits when times get tough can make all the difference in helping your new routine hold up over time.

Some ways to stick with your new lifestyle habits when life gets in the way include:

• Remind yourself that done is better than perfect. If your workday ran later than you anticipated and you missed your workout class, taking a brisk, 10-minute walk around the block is a far better option than ditching exercise for the day.
• Rely on an accountability partner. When you share your goals with someone and ask for accountability, it can motivate you to stay on track when times get difficult.

Taking the steps necessary to be healthier isn't always easy—but it is worth it. Taking small steps, like incorporating a walk after lunch into your daily schedule or enjoying an extra serving of veggies with dinner can help to set you up for success. When you incorporate new healthy habits into your life, take your time noticing how much better you feel, and use that success to encourage you to continue boosting your health, one choice at a time.

Download Evidation Today!

At Evidation, we're here to support you as you work toward becoming the healthiest version of yourself. We use the health data you choose to share to provide you with personalized tips and insights that can help move your health forward. Learn more about what we do and download the Evidation app today.

If you're struggling to fall asleep at night, you're not alone. Studies show that many people around the world struggle to fall and stay asleep at night. Women are more likely to have trouble sleeping than men, younger adults are more likely to have trouble sleeping than older adults.

No matter what your demographic, prioritizing sleep is a key for good health. Here, we'll explore why sleep is so important, breathing techniques you can use to make it easier to get the rest you need, and some habits you can put into place to set yourself up for sleep success.

Why sleep matters

Failure to get enough sleep doesn't just leave you feeling tired the following day—it can also endanger your physical health. Poor sleep can weaken the immune system, increase the risk of developing diabetes, lower the libido, and increase the risk of heart disease.

Mental and emotional health can also be affected by failing to get enough sleep. People who don't get enough sleep may struggle to cope with changes, find that it's difficult to control their emotions and behaviors, and struggle to make decisions. Research has also shown that sleep deficiency is linked to an increase in risk-taking behavior, depression, and suicide.

Effective breathing techniques for sleep

Using simple breathing techniques can make it easier for you to fall and stay asleep by initiating your body's relaxation response. You may also find these techniques helpful for stress management during your waking hours.

Taking just a few moments to practice the following breathing exercises before bed can decrease your heart rate, lower your blood pressure, and help your brain and body understand that it's time to rest.

1. Belly breathing

Also known as diaphragmatic breathing, belly breathing requires the perfect amount of focus—just enough to calm your mind, but not enough to stop you from nodding off.

Give it a try:

• Lie comfortably on your back with your head resting on a pillow.
• Place one hand on your chest and the other on your abdomen.
• Slowly breathe in, working to expand your abdomen as you fill your diaphragm with air. Focus on keeping your chest still as you work to expand your belly.
• Fully exhale, feeling your abdomen lower.
• Continue the practice for two to five minutes, or until you fall asleep.

You may want to pair belly breathing with meditation, positive affirmations, or quiet, calming music.

2. 4-7-8 breathing

4-7-8 breathing takes a bit more focus than belly breathing, but many people find that the additional focus is especially helpful if they're dealing with worries or a stressful situation that's making it difficult to rest.

Give it a try:

• Find a position that feels comfortable.
• Inhale for 4 seconds.
• Hold your breath while you count to 7.
• Exhale slowly for 8 seconds.
• Repeat for up to 5 minutes.

This practice doesn't just help your mind focus—it also works to decrease your heart rate and blood pressure while activating your body's parasympathetic nervous system and supporting your brain's production of the sleep hormone melatonin.

3. Alternate nostril breathing

This yoga technique can help to calm the mind and body when you're winding down at the end of the day.

Give it a try:

• Use your finger to gently close one nostril.
• Inhale through the open nostril.
• Close the opposite nostril and exhale through the nostril that was originally closed.
• Inhale on the now-open side of your nose, and continue alternating nostrils and breaths for up to 5 minutes.

Additional healthy sleep practices

While using breathing exercises can help make it easier to fall asleep, there's more that you can do to get high-quality rest. Try adding these techniques to your nighttime routine.

Relaxation and stress reduction techniques

Using relaxation tools just before bed can help set your mind and body up for sleep success. You can also use these practices throughout the day to manage stress and clear your mind long before it's time for your head to hit the pillow.

Try these practices to calm the nervous system:

• Meditation
• Yoga
• Journaling
• Physical exercise (if exercise tends to energize you, be sure to finish your workout no less than two hours before bed)
• Spending time with family (pets count!)
• Reading a favorite book

Create a comfortable sleep environment

Entering your bedroom should tell your brain that it's time to get some rest. There are a few changes you can make to help make your sleep environment as relaxing as possible, including:

• Temperature: Research shows that the ideal temperature for sleep falls between 60 and 68 degrees for most people.
• Clutter: When your bedroom is used as a catch-all for the clutter of the day, it can be tough for your mind to realize that it's time to rest. Keeping your bedroom clear of work, laundry, and other task-oriented items can help your brain enter the sleep zone.
• Shutting off screens: The blue light that comes from your phone, computer, or TV can keep your brain active after you've turned off the lights for the evening. Stopping the use of screens an hour or two before bed can go a long way toward helping you get the rest necessary to wake up rested.

Keep consistent sleep hygiene habits

Keeping a sleep schedule that works for you is an important part of maintaining great sleep hygiene. Whenever possible, go to bed and wake up at the same time each day. This can help your brain begin to wind down. It's also a good idea to form a bedtime routine, as performing the same actions at the same time each day can also help to signal to your brain that you're preparing to rest.

Evidation: Here to help you feel your best

Evidation provides you with activity tracking, stress monitoring, and other valuable information that can complement your efforts to get the rest you need. Click here to learn more and download the Evidation app today.

Whether you feel like you're not getting enough sleep, you've recently realized that magnesium helps you maximize your shut-eye, or you've started to track your sleep data so you can start learning more about your individual sleep needs, understanding your sleep cycles is key to determining your sleep health.

Each night, you move through four to six sleep cycles. Each cycle is made up of four stages, and each stage is imperative to helping you feel rested and supporting your overall well-being. There are many factors that can cause issues with sleep, including anxiety, stressful life events, and health issues. Understanding your sleep cycles—and the amount of time you're spending in each cycle—can help you optimize your sleep routine to help you feel your best.

What is a sleep cycle?

Getting enough sleep isn't the only thing that matters when it comes to feeling refreshed in the morning. As you move through sleep cycles each night, your body moves through four different stages.

As you move through the night, the amount of time you spend in each stage within each sleep cycle changes. In addition to this normal variation, certain factors can affect the amount of time you spend in each sleep stage, including alcohol consumption and age.

Now, we'll take a look at what each of the four stages of sleep entails.

The four stages of sleep

The breakdown of your sleep cycles is known as sleep architecture, and is composed of stages that are split into two categories: NREM (Non-REM) sleep and REM sleep.

Stage 1: N1

Lasting up to 7 minutes, the N1 stage of sleep occurs when you first fall asleep. The body is beginning to ease into full relaxation as movements of both the brain and body begin to slow. You may experience sleep twitches during this stage, and you may hear non-existent loud noises that startle you awake. While it's easy to wake someone up in the first stage of sleep, an undisturbed stage 1 can quickly lead to deeper sleep.

Stage 2: N2

During the second stage of sleep, your body temperature drops, your heart rate slows, and your muscles begin to relax. Eye movement ceases, and breathing begins to slow. This cycle lasts about 15 minutes in the first sleep cycle of the night, and becomes longer as cycles progress. This stage typically repeats between stages 3 and 4.

Stage 3: N3 slow-wave sleep

In this deep sleep phase, many of the body's processes, including pulse and breathing, slow even further. Current research suggests that despite the reduced level of brain activity during stage 3, spending time in this phase can promote memory, creativity, and deep thinking. This stage of sleep is very deep, and people who are awakened during this phase may feel foggy if awakened before moving on to REM sleep. You spend 20 to 40 minutes in this phase earlier in the night. This time slowly diminishes as you move toward the morning.

Stage 4: REM sleep

Your brain is super-active during this phase, as are your eyes and your respiratory system. The rest of the body experiences temporary paralysis. Dreams are most common during this phase, and tend to be more intense than dreams during other phases. REM stages get longer throughout the night. In your first sleep cycle, your REM sleep may only last a few minutes. During your last sleep cycle, your REM sleep can last for an hour or more.

REM sleep is thought to assist in the formation of memories, and can work to help your mind process stressful information. Motor learning is also supported by REM sleep. Failing to get enough REM sleep can cause serious health problems—evidence even suggests that prolonged REM sleep deprivation can cause death.

How long is a typical sleep cycle?

Typically, a sleep cycle lasts about 90 minutes (although this can vary). It's ideal to aim for four to six sleep cycles per night, but even a single sleep cycle can help your body and mind feel refreshed.

Understanding individual variations in sleep cycles

Sleep cycles can vary, and what you see from your sleep data one night may differ from what you see the next night. Factors that you might not notice during your day—such as the amount of time you spend in the sun and the type of light you're around at night—can impact your sleeping cycles.

Other factors, like traumatic brain injuries, depression, age, and certain medications can all impact your sleep cycles. If you're struggling to get restful sleep and you aren't sure why, it's a good idea to talk with your doctor about whether it would make sense to schedule a sleep study.

Tracking, monitoring, and interpreting your sleep cycles

Understanding your current sleep patterns and your sleep needs can help you make the most out of your rest. Tracking your sleep isn't just about seeing the numbers and charts on your tracking device when you wake up—it's also about paying attention to how you feel each day to understand what amount of sleep is the best fit for your needs.

Using an app like Evidation can help you learn more about how your sleep habits intertwine with your overall sense of well-being, allowing you to make the changes necessary to feel your best. Taking your data to an appointment with your health care professional can also help you work together to determine changes you could make to get more restful sleep.

The role of Evidation in sleep cycle monitoring

No matter what type of sleep tracker you use, Evidation is here to help you put your health data to good use. With your permission, we'll use your health data to provide you with personalized insights and information that you can use to support your well-being. Get started by learning more and downloading the app today! 

High-quality sleep and good health go hand-in-hand. March 10th-16th of 2024 is National Sleep Week, which provides the perfect reminder to check in with yourself and think about whether you're getting enough rest.

Prioritizing sleep, making adjustments that make it easier for you to fall and stay asleep, and paying attention to how your body feels when you get enough rest versus when your sleep is lacking can all work to support your well-being. Here, we'll explore why it can be tough to get enough sleep and some simple steps that you can take to make your shut-eye count.

Sleep Awareness Week: goals and challenges

Whether you're having trouble sleeping or just aren't waking up as rested as you'd like, Sleep Awareness Week is a great time to focus on making sure you're getting the best shut-eye possible.

If you struggle to get sleep that helps you feel your best, you're not alone. Common issues that can make it hard to get enough sleep include:

• Anxiety and stress: If you're feeling constantly worried, dealing with a stressful life situation, or are living with an anxiety-related mental health condition, you may find that it's difficult to fall asleep.
• Irregular schedule: Whether you work double shifts or are tending to a brand-new baby, having an irregular sleep schedule can take a toll on your mind and body.
• Electronic device use: Blue light emitted from cell phones and other electronic devices interferes with your body's production of the sleep-regulating hormone melatonin, making it tough for your body to maintain its natural sleep-wake schedule.
• Caffeine: Drinking caffeine can keep your nervous system up and awake long after your body's preferred time to go to sleep.
• Medical issues: Medical conditions like sleep disorders, chronic pain, gastrointestinal problems, and respiratory problems can all make sleep more difficult. Certain medications can also make it difficult to fall and stay asleep.

The importance of quality sleep

There are many factors that can make it difficult to get the sleep you need, and it's important to take steps to remedy and accommodate issues that make it harder to rest.

Risk factors associated with not getting enough sleep include:

• Impaired cognitive function: When your brain doesn't get the rest it needs, a variety of mental processes can be affected, including problem-solving skills, concentration, memory, and attention.
• Mood disorders: People who don't get enough sleep are more likely to develop depression, anxiety, and other mental health issues.
• Obesity: Research shows that there may be a link between getting enough sleep and the regulation of the hormones that control appetite and metabolism. Problems with these hormones can lead to metabolic issues, cravings, increased hunger, and weight gain.
• Cardiovascular issues: When you experience chronic sleep deprivation, you're more likely to develop hypertension, stroke, heart disease, arterial damage, and other cardiovascular problems.

The science is clear: getting enough high-quality, restful sleep is vital to your overall well-being. Let's take a look at some of the tips and tricks you can use to make your time asleep count.

1. Establish a consistent sleep schedule

While it can be tempting to stay up far too late one night and make up for it by sleeping in the next morning, experts agree that routine matters. Creating healthy sleep habits includes sticking to a schedule that makes sense for your sleep needs.

Most adults between 18 and 64 years of age need between 7 and 9 hours of sleep each night, while those aged 65 or older typically need between 7 and 8 hours of sleep each night. Paying attention to the amount of rest that lets you feel your best can help you determine the bedtime and wake-up time that makes the most sense for your needs.

2. Create a relaxing bedtime routine

Nighttime routines aren't just a good idea for little ones—adults can benefit from having a step-by-step before-bed process as well.

Some tips for creating a bedtime routine that can help you optimize your sleep include:

• Ditch the electronics before bed. Taking at least an hour away from screens before you go to bed can help your brain begin the process of winding down. If you can, try to stay away from screens for two hours. If you're stuck working right up until it's time for bed, go into your phone or computer's display settings to reduce the level of blue light emitted.
• Take a warm bath or shower. As your body temperature begins to drop after your bath or shower, your brain begins to prepare for sleep.
• Stretch and/or meditate. Racing thoughts, the tasks of the morning ahead, and physical tension caused by the activities of the day can all make it harder to fall asleep. Taking a few moments to stretch, breathe, and/or meditate can help set you up for a successful night of sleep.

As with most activities that contribute to your health, consistency matters. Understanding what makes a great sleep routine is fantastic, but it's necessary to actually implement the routine consistently to make a difference in your sleep.

3. Optimize your sleep environment

Creating an environment that supports high-quality sleep can both help you feel more comfortable and signal to your brain and your body that it's time to rest.

Creating a relaxing environment can help you relax. Clearing clutter is an important part of creating a bedroom environment that can help you drift off to dreamland. While it can be tempting to make your bedroom a catch-all space for laundry, projects, and other loose ends, doing so can make it difficult for the brain to shift from busy mode to rest mode.

Making your bedroom as dark as possible can also contribute to helping you get great rest. Using blackout curtains or an eye mask can help you block out any light, helping your brain to understand that it's time to sleep.

Sound control is vital for a good night's sleep. If you live in an area where you can't control the noise in or around your bedroom, using a white noise machine (or a white noise app) can help. Playing soothing music can also work to block out noise.

Temperature is also an important consideration for creating an environment that welcomes sleep. Most experts recommend that you keep your bedroom between 60 and 71 degrees, as excessive heat can make it harder for you to drift off.

4. Manage stress and anxiety for better sleep

There's no way around it—stress and anxiety are an unavoidable part of life. When these issues interfere with your sleep, you may begin to feel anxiety about your lack of sleep, creating a cycle that's difficult to break.

Adding some stress relief techniques into your day can make it easier for you to fall asleep at night. As we mentioned, meditation, breathing exercises, and stretching can all help your body wind down from stress.

Progressive muscle relaxation is a tool that many people find helpful to manage stress. Follow these steps to give it a try:

• Sit or lie down comfortably.
• Take a few deep breaths.
• As you breathe, tense a muscle group, hold for a few seconds, then relax. Repeat this in muscle groups progressively, taking a moment to feel the difference between tension and relaxation at each level.
• Repeat for muscle groups where you still feel tension.

If you're dealing with heavy life stressors, you don't have to try to handle it on your own. Talking with a licensed counselor or therapist can help you develop coping strategies unique to your situation that may make it easier for you to fall asleep.

5. Incorporate physical activity for improved sleep

It sounds counterintuitive, but getting exercise can help you fall asleep at night. Much like taking a hot bath or shower, exercise can raise your body temperature, and as your temperature lowers, your brain will have an easier time going into sleep mode.

Not everyone experiences the same effects from exercise, however. While some people find that the change in body temperature and boost in endorphins a good workout creates helps them fall asleep easily, others find that they feel energized after exercise. If you need time to wind down after you exercise, it's smart to leave at least two hours between the end of your workout and the start of your nighttime routine.

You don't have to go crazy to reap the benefits of exercise when it comes to getting better sleep. Adding just half an hour of aerobic activity to your day can help you sleep better that evening. The type of physical activity that you do doesn't matter—just find something you love and will be able to stick with over time.

6. Evaluate dietary habits impacting sleep quality

What you eat before bed matters, and carefully considering your choices at (and after) dinner can make a difference in how well you sleep. Taking stock of your current dietary habits and finding sleep-healthy adjustments can go a long way to support your overall sleep health.

You might want to forgo the glass of wine with dinner. While many people feel like alcohol helps them drift off to sleep, this positive effect is short-lived. Alcohol can disrupt the restorative stages of sleep, and can increase sleep apnea symptoms.

Eating high-fat and high-protein foods slows your body's digestion, and this can result in a lower quality of sleep. Fat and protein molecules take longer to break down than carbohydrates. Leaning heavier on the carbs in the evening—especially complex carbohydrates, like whole-wheat bread—can help you rest more easily.

Research suggests magnesium can help people who struggle to fall asleep. While more research is needed to determine the role that magnesium plays in supporting healthy sleep, adding magnesium to your diet may help you get the rest you need. In addition to taking a magnesium supplement, it can also be helpful to add foods high in magnesium to your diet, including greens, nuts, seeds, beans, and grains.

Getting high-quality sleep can help you feel energized, support a healthy immune system, and provide your body and mind with the time needed to rest and recharge. It can take some trial and error to discover which of the sleep tips discussed above are the best fit for you. It's a good idea to implement one tip at a time, allowing you to discover what works well for you. Small lifestyle changes can go a long way to set the scene for great sleep. 

If, despite your best efforts, you're still struggling to get restful sleep, it's important to reach out to your doctor to discuss other issues that may be making it difficult for you to rest.

Some other resources to explore as you embark on your sweet-dreams journey include:

• National Sleep Foundation
• The American Academy of Sleep Medicine
• World Sleep Society

Evidation: Here to support your sleep-well journey

At Evidation, we're here to help you get the most out of your health data by providing personalized, helpful insights that can support you as you work to take your health to the next level. We're passionate about supporting your health! Learn more about how Evidation works and download the app today.

In our fast-paced world, sleep often takes a backseat to the demands of work, family, and social life. Many of us may find ourselves sacrificing sleep to fit more into our day, but what we don't realize is that this can lead to a phenomenon known as sleep debt. Understanding what sleep debt is, its risks, what your sleep debt is can empower you to take action for better health.

What is sleep debt?

Sleep debt, or sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get.

It occurs when you regularly get less sleep than your body needs to function optimally. For most adults, the recommended amount of sleep is between 7 to 9 hours per night, although individual needs may vary. When you consistently get less sleep than your body requires, the hours of missed sleep add up, resulting in a sleep debt.

Risks of sleep debt

The risks associated with sleep debt are numerous and can impact both your physical and mental health. Here are some of the key risks:

• Impaired Cognitive Function: Lack of sleep can impair cognitive function, including concentration, memory, and decision-making abilities. This can lead to decreased productivity at work or school and increase the likelihood of accidents or errors.
• Mood Disturbances: Sleep debt is closely linked to mood disturbances such as irritability, mood swings, and feelings of stress or anxiety. Chronic sleep deprivation can also contribute to the development of mood disorders like depression.
• Weakened Immune System: Adequate sleep is essential for a healthy immune system. Sleep debt can weaken the immune response, making you more susceptible to infections such as colds and flu.
• Increased Risk of Chronic Diseases: Chronic sleep deprivation has been linked to an increased risk of various chronic diseases, including obesity, diabetes, heart disease, and hypertension. Lack of sleep can disrupt hormonal balance and metabolism, contributing to these health conditions over time.
• Impaired Physical Performance: Sleep debt can impair physical performance and recovery, affecting athletic performance and increasing the risk of injuries during physical activities.

Taking action to improve sleep debt

Understanding your sleep debt can empower you to take action to improve your sleep quality and overall health. Here are some strategies to help you reduce sleep debt and prioritize sleep:‍

• Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and promotes better sleep quality.
• Create a Relaxing Bedtime Routine: Develop a calming bedtime routine to signal to your body that it's time to wind down. This may include activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
• Create a Sleep-Friendly Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and limit exposure to electronic devices before bedtime.
• Prioritize Sleep Hygiene: Practice good sleep hygiene habits, such as avoiding caffeine and heavy meals close to bedtime, limiting alcohol consumption, and exercising regularly (but not too close to bedtime).
• Seek Professional Help if Needed: If you're struggling with chronic sleep issues or suspect you have a sleep disorder, consult a healthcare professional for evaluation and treatment options.

Monitoring sleep debt with Evidation:

Sleep debt is a serious concern that can have significant implications for your health and well-being. By understanding what sleep debt is, recognizing its risks, and taking proactive steps to improve your sleep habits, you can reclaim restful nights and enjoy the numerous benefits of adequate sleep. 

But for many, keeping track of sleep debt can be challenging. That’s why we provide valuable sleep debt insights designed to help you track and improve your sleep debt over time. To learn more about Evidation’s sleep debt insights and how you can use them to improve your sleep schedule, check out our post highlighting this new feature.  

Prioritize sleep as an essential component of your overall health and make a commitment to repay your sleep debt starting today. Want to get this valuable insight, but don’t have the Evidation app? Download today!

If falling asleep has ever been difficult for you, or you find yourself tossing and turning a lot when you're sleeping, you're no stranger to restless sleep. And you're not alone. In fact, a study conducted by the American Sleep Apnea Association revealed that 11% of American adults report having poor sleep every night. Also, a whopping 70% of people report having restless sleep at least one night every month.

Unfortunately, it's not just a matter of not feeling rested the next day. Prolonged restless sleep has an effect on nearly every area of a person's life. For example, if you're waking up several times every night, it can make driving dangerous or affect your mood.

The key to getting more restful sleep is to first identify the underlying cause of your sleeplessness. It could be a sleep disorder such as insomnia or sleep apnea, but lifestyle changes and careful monitoring of your sleep health can also help you get better sleep. The good news is there are solutions out there for you if you're living with restless sleep.

What is restless sleep?

While waking up a couple of times during the night is normal for many people, tossing and turning all night long isn't something people with good sleep health normally do. There isn't a specific clinical definition for restless sleep because it's subjective. Generally, restless sleep is loosely defined as a pattern of sleep consisting of constant movement, frequent waking up, and difficulty staying asleep all night.

It's important to note that the American Academy of Sleep Medicine (AASM) reports restless sleep isn't a medically recognized sleep disorder at this time. However, some sleep experts are in the early stages of recognizing "restless sleep disorder (RSD)" as a possible new sleep diagnosis for teens and children.

How restless sleep can affect your routine

Regardless of an official definition, restless sleep can have a significant impact on a person's life. A person who experiences restless sleep may find their energy ebbing and flowing during the day. A lack of restful sleep will make most people feel lethargic during the day, especially if it becomes a regular problem.

If you're tired during the day, it's usually challenging to complete your to-do list or all you want to accomplish. Equally important, many people who experience restless sleep the night before find their moods affected during the day. This has the ability to impact relationships, whether at work or with your family. You may also experience:

• Falling asleep when driving
• Difficulty concentrating or focusing
• Experiencing response time issues
• Memory problems
• Unexplained mood changes

Restless sleep also significantly impacts our cognitive functions. When we don't have good sleep health, our memory can feel impaired, we may make poor decisions, and our creativity can suffer.

Long-term restless sleep can also cause or aggravate any of these conditions:

• Chronic pain
• Weakened immune system
• Nocturia (waking up more than one time a night to go to the bathroom)
• Chronic illnesses
• Sleep apnea
• Cognitive decline
• Health issues such as heart disease, diabetes, and obesity

Understanding the causes and symptoms of restless sleep

We now have a good understanding of what restless sleep is and how it can impact our lives negatively. So how do you know if your sleeplessness is restless sleep? Restless sleep can be identified by any or all of these five symptoms:

1. Frequent tossing and turning throughout the night
2. Waking up often and finding it difficult to quickly go back to sleep
3. Awakening in the morning without feeling rested
4. Stirring frequently during sleep because of racing thoughts
5. Difficulty going to sleep
6. Difficulty staying asleep all night
7. Frequently needing a daytime nap

Causes of restless sleep

While there may not be an official medical definition for restless sleep, it's usually possible to pinpoint causes.

Recreational drugs or medications

Any of these medications, substances, or recreational drugs can impact our ability to achieve restless sleep:

• Stimulant drugs such as amphetamines or psychostimulants
• Some SSRI antidepressants, including Zoloft and Prozac
• Water pills (diuretics)
• Anticonvulsants
• Anti-inflammatory corticosteroids
• Beta-agonists and beta-blockers
• Appetite suppressants
• Nicotine replacement treatments
• Decongestants and cold medications
• Steroids
• Niacin
• Medications for Parkinson's disease

Common sleep disorders and their effects

Four of the most common sleep disorders can contribute to or cause restless sleep.

Sleep apnea

Sleep apnea is a disorder characterized by nighttime breathing challenges. When a person has sleep apnea, they stop breathing while they're sleeping, which can cause snoring or gasping for air.

Insomnia

Perhaps the most commonly known sleep disorder is insomnia, which is the inability to sleep or difficulty sleeping. When a person lives with insomnia, they may experience restless sleep as one of the symptoms.

Restless leg syndrome

Also known as Willis-Ekbom disease, restless leg syndrome isn't precisely a sleep disorder. Rather, this condition causes restlessness in the leg, which can contribute to restless sleep. Because restless leg syndrome symptoms worsen at night, it can add to the restlessness people experience.

Narcolepsy

Narcolepsy is a neurological disorder that affects the chemical signaling of the brain. Individuals who live with narcolepsy experience several different symptoms, which can include restless sleep.

Evaluating lifestyle factors impacting sleep quality

If you've eliminated a medical cause for your restless sleep, taking a look at your daily routines and lifestyle may help you identify steps you can take to find better quality sleep.

• Sleep hygiene: Good sleep hygiene consists of going to bed and waking up at the same time each day, sleeping in a room that's dark and relaxing, and avoiding large meals before bedtime.
• Anxiety and stress: If you're feeling stress or anxiety, you may have restless sleep.
• Caffeine and alcoholic beverages: Caffeine consumption late in the day or having too much alcohol at happy hour can affect the quality of your sleep.
• Irregular sleep schedules: People who follow regular sleep schedules are often less likely to have restless sleep.
• Late-night screen time: Spending time on a computer or other device late at night can make it harder to drift into a restful sleep.

Utilizing Evidation to analyze and improve sleep patterns

Many things can cause restless sleep, from medications to sleep disorders and lifestyle. Understanding what causes your restless sleep is the first step to getting the quality sleep you deserve.

The next step is monitoring your sleep with analytics and tracking, and Evidation can help. Find out more on the Evidation blog and download the app for personalized insights and help tracking your sleep patterns.