Sleep is at the top of the list of all the human functions necessary for survival. Sleep's benefits impact every part of our lives; physical health, mental wellness, and emotional stability are deeply ingrained in our sleep patterns.

However, nearly 1 in 3 Americans report not getting the recommended sleep per night — 7 or more hours.

From an increase in digital consumption to mental health disorders, stress, and demanding jobs, there are so many reasons that adults struggle to get adequate sleep quality on a consistent basis.

In this guide, we’ll break down all things sleep. What happens to your body when you sleep, common reasons for not sleeping, consequences of not getting enough sleep, and how you can improve your sleep patterns.

We hope that this guide can serve to answer the question, “Why can’t I sleep?” and support you in taking the necessary steps to improve this essential part of our daily lives.

What happens to your body when you sleep

We know sleep is necessary for survival and supports the body and the mind with daily functions. However, do you know what’s happening inside your body when you’re asleep?

We spend nearly one-third of our lives sleeping, and it’s great to understand what’s going on while you’re catching Z’s. Here are the most critical activities occurring in the body and the brain while asleep.

Maintenance

Scientists and researchers have spent years learning what the brain does while asleep. We know that during sleep, the brain can flush its toxins, and new research shows that memory consolidation also occurs in the brain during sleep as well. From new memories to information processing, the brain is highly active while you’re asleep.

Recovery & Repair

During sleep, the body’s proteins and white blood cells are hard at work to fight off infections and potential diseases. Healing hormones are released during sleep that repair the cells in the body, while an increase in blood flow helps muscles heal and promote cell regeneration.

Energy Conservation

As you go about your day, the energy stored in your body becomes depleted. So, when you go to bed, the cells in your body are hard at work to replace the resources you’ve used to ensure you wake up re-energized, well-rested, and ready to take on the day.

The Sleep Cycles

There are two primary cycles of sleep that the human body experiences while asleep.

The first is rapid eye movement (REM) sleep, and the second is non-rapid eye movement, which is broken down into phases N1, N2, and N3. REM sleep and N3 are considered restorative sleep essential to repairing biological functions.

Each cycle and phase has its own uses and benefits for the body. As you sleep, your body goes through these cycles between 4 and 6 times per night, around 90 minutes per cycle.

REM Sleep

During REM sleep, the brain is the most active during sleep. REM sleep is typically when you dream because the brain has similar activity during this cycle to when you are awake.

Sleep experts believe REM sleep is vital for mood balance, cognitive learning, and storing memories. If you’re having sleep trouble, your REM sleep can also be affected. In the process, you may notice shifts in mood, your ability to learn, and memory issues.

Non-REM Sleep (N1-N3)

During stage 1 of non-REM sleep, bodily functions slow, blood pressure and heart rate decrease, and brain waves slow. Stage 1 is considered when you slowly “nod off” to sleep and typically lasts around one minute.

In Stage 2, body temperature lowers, and two things happen in the brain. These activities are associated with memory consolidation and “neural maintenance,” where the brain can repair itself.

Stage 3 is arguably the most crucial of a night’s sleep — the deep sleep phase. Deep sleep is associated with many critical bodily functions, from releasing hormones to repairing tissue, muscle, and bone. Stage 3 is also responsible for allowing the immune system to regulate.

You may be asleep, but many critical things are happening inside your body and brain!

The Standard Sleep Cycle Length by Age

The older you get, the less sleep you need. But is it really that simple?

Babies and toddlers need the most sleep out of any phase or age. Infants up to one year should be sleeping between 12 and 16 hours per day, while adults require 7 hours at a minimum.

Did you know our sleep cycle durations change as we age?

Newborn sleep cycles are usually around 40 minutes long, while infants are about 50 minutes. Toddlers and young children’s sleep cycles last approximately 60 minutes, while children from 5 to grown adults have sleep cycles ranging from 90 to 120 minutes.

Additionally, babies and children under 5 require nearly twice as much REM sleep as adults. Researchers believe this relates to the brain working hard during REM sleep to consolidate memories and process new experiences.

By the teenage years, sleep cycles and durations are set in stone for the rest of our adult lives. You may experience lighter sleep or more difficulty falling asleep as you age, but in general, all adults need 7 or more hours of sleep per night.

Why Can’t I Sleep? Common Reasons for Not Sleeping

Not only is a lack of sleep frustrating, but it can also be a slippery slope. That’s why it’s important to determine what factors in your life are causing your sleep disruptions. Once you’ve figured out what it is, you can take the appropriate steps to make lifestyle changes and discuss your options with a doctor.

Existing Health Conditions

A few medical conditions can unexpectedly disrupt your natural healthy sleep patterns without your knowledge. That’s why it’s vital to know how certain conditions may change or interfere with your sleep habits. These health conditions include the following:

Pregnancy

Pregnant people often face issues with sleep they didn’t have before becoming pregnant. Insomnia and restless leg syndrome are the most common. Pregnant people also have an increased urge to urinate and nighttime heartburn, which can impact their quality of sleep, particularly in the first and third trimesters.

Depression

75 percent of people with depression report having trouble falling and staying asleep. This cycle is particularly challenging because it’s difficult to say which comes first - the depression or the sleep issues.

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Insomnia

Insomnia can create difficulties regulating emotions, leading to depression, while depression can impact the duration and quality of sleep, making it difficult to feel better. Those with depression often face excessive daytime sleepiness and may nap to combat their tiredness, which can lead to more issues falling asleep at bedtime.  

Schizophrenia

Nearly 80 percent of individuals diagnosed with schizophrenia face sleep disturbances on a regular basis. Fortunately, insomnia associated with schizophrenia has been treated quite successfully with cognitive behavioral therapy methods for over 15 years.

Scientists and researchers have determined that overactive dopamine receptors in the brain are likely to blame for insomnia and a lack of restful sleep.

Intellectual/ Developmental Disabilities

Individuals with IDDs, including autism spectrum disorders and ADHD, often have trouble falling and staying asleep. This is likely because people living with autism or ADHD have some difficulties relaxing, preventing their bodies from falling asleep quickly.

Stress

It’s no secret that stress can keep us all up at night. When you have things on your mind, shutting them off when it’s time for bed can be difficult. And you aren’t alone in that feeling — 43 percent of adults report that their stress levels regularly impact their sleep quality.

From financial woes, issues at work, or situations with family and friends, there are so many ways that stress impacts our quality of sleep.

Lifestyle Factors

So many lifestyle factors explain why you may not get the sleep you need to function properly. These include:

• Drinking too much caffeine
• Alcohol consumption
• Smoking cigarettes
• Eating a big meal before bed
• Not getting enough exercise
• Irregular sleep schedules
• Not having a relaxing sleep environment
• Medications
• Physical pain
• Age

Changing lifestyle habits, like consuming large amounts of caffeine or alcohol, and eating before bed, may quickly impact sleep. Others take time to feel the effects, like improving your physical exercise routine and creating consistent sleep schedules.

It’s important to build on consistency and keep going even if you don’t immediately see the desired results. You’re creating lasting healthy sleep patterns that will benefit you throughout your life.

Some of these factors, like physical pain, medications, and age, aren't entirely in your control.  Consulting with a doctor can help you find the lifestyle factors you can control and the ones that can significantly improve your sleep quality. 

Other Mental Health Disorders

If you’re living with a mental health condition like PTSD or anxiety, you may experience poor-quality sleep or chronic sleep issues. People with mental illness may struggle with getting quality sleep, which can, in turn, impact their mental health.

Sleep Disorders

If you’ve been diagnosed with a sleep disorder, you may struggle to get good sleep regularly. Common sleep disorders include sleep apnea, insomnia, narcolepsy, restless leg syndrome, and REM sleep behavior disorder. If you think you may have one of these disorders, consult your physician to get a proper diagnosis so you can figure out how to improve your sleep habits.

Insomnia

Insomnia is the most common sleep disorder that makes it very difficult to fall and stay asleep all night. While most adults experience brief bouts of insomnia throughout their lives, chronic insomnia can be crippling.

Insomnia is most common in women over 60, people with mental health disorders or physical health conditions, and those with irregular sleep schedules. The complications from insomnia include a slowed reaction time and an increased risk of conditions including cardiovascular disease and high blood pressure.

Sleep Apnea

Sleep apnea is a condition where a person’s breathing starts and stops while they’re sleeping. It can be very dangerous because it prevents the body and brain from getting the oxygen they need to function correctly. Sleep apnea is typically diagnosed after the patient completes a sleep study. If they are diagnosed with this sleep disorder, surgery or a breathing device are usually prescribed for treatment.

Signs You Aren’t Getting Quality Sleep

Some people fail to get quality sleep and hardly realize it. Common signs to watch for that may indicate poor sleep include the following:

• Daytime tiredness
• A constant state of grogginess
• Difficulty waking up and getting out of bed
• Feeling drowsy while driving or after eating
• Becoming tired while doing ordinary tasks

The consequences of not sleeping enough

Sleep affects every aspect of our lives, from energy levels to thought processes, mood, and even risk of disease. There are physical, mental, and emotional risks in not getting enough sleep, all of which can be lowered significantly by getting to the root of the problem.

Physical effects

Not only is it critical to get consistent sleep, but getting enough deep sleep is vital for our physical health. Individuals who fail to get enough deep, restorative sleep are more at risk for cardiovascular disease, diabetes, infection, depression, and obesity.

As we discussed, necessary replenishment, repair, and recovery tasks occur in the body when we sleep. The physical effects and risks can be severe over time if the body doesn’t get adequate opportunities to repair itself. The cumulative impacts include an increased risk of the following:

• Hypertension
• Obesity/ weight gain
• Type 2 Diabetes
• Heart attack
• Stroke
• Respiratory infections (cold, flu)
• Inflammation
• Low sex drive

Additionally, a lack of sleep can impact your balance and coordination, making you more prone to accidents. When you aren’t getting enough sleep, your body will be more tired, making it more challenging to have the energy to exercise. This can impact your ability to maintain a healthy weight because your body builds up insulin resistance with less physical activity.

Mental effects

The mental effects of sleep deprivation can be just as harmful as the physical risks. Here are the troubling mental effects you may experience if you’re struggling to get enough sleep:

• Lack of concentration and focus (often called brain fog)
• Decreased alertness
• Decreased creativity and motivation
• Poor problem-solving and decision-making skills
• Confusion, stress, and anxiety

Emotional effects

Most people are grumpy and irritable after a night of inadequate sleep. When sleep deprivation or insomnia becomes a consistent issue, the emotional effects can be overwhelming. Some changes you should look for include:

• Trouble coping with change
• Lack of emotional and behavioral control
• Severe mood swings
• Impulsive or risk-taking behavior

What can I do to sleep better?

Are you wondering how to get more deep sleep and better sleep overall? You can combat poor sleep and get back on track in many ways. Here are some of the most effective ways to fall asleep and get better quality sleep in the process.

Relaxation techniques

Relaxation techniques are designed to do just what you’d think - help you relax! Relaxation techniques can be very effective if you need help managing daily stress that doesn’t seem to ease before bed.

Breathing exercises

Breathing exercises are a great way to manage stress, promote relaxation, and help you find peace and calm before you head to bed. The most effective breathing exercises can also promote the production of melatonin, which aids with sleep as well.

4-7-8 Breathing, known as relaxing breath, involves a deep inhalation, holding the breath, and then slowly exhaling. You should inhale for a count of 4, hold your breath for a count of 7, then exhale for a count of 8.

Belly breathing teaches slower, more intentional breaths with the end goal of relieving stress and anxiety. Take deep breaths through the nose and exhale through the mouth, with a hand on your chest and another on your stomach. Taking your time, inhale up to 20 breaths until you feel more relaxed.

Box breathing is a helpful strategy for visual learners who need something to picture while focusing on breathing. This involves picturing a box and its four sides as you take four deep breaths in to calm your thoughts. As you envision your box, slowly inhale for a count of 4, then hold your breath for 4. Then, exhale for a count of 4, and finally, hold your breath for another count of 4.

Meditation

Meditation is used around the world to promote calmness and mindfulness, two powerful feelings to foster before bedtime. The health benefits of meditation are robust for sleep in particular.

Meditating before bedtime can increase serotonin levels, encourage slower breathing, reduce heart rate, and lower blood pressure. It can also reduce adrenaline anxiety, preventing you from feeling tired. These are essential for a positive sleep routine, so we highly recommend meditation as part of your pre-bedtime ritual.

Mindfulness

Through intentional mindfulness practices, you can focus on the present rather than being distracted by anything that happened during your day. Mindfulness is designed to help you relax, be aware of your body and feelings, and find peace through grace and acceptance. Mindfulness is usually practiced during meditation, but you can begin by associating sleep with positive energy and accepting that you’re doing what you can to improve your sleep patterns.

Yoga

Consider adding some light yoga stretches to your bedtime routine to help you wind down for the night. Yoga is associated with lowering cortisol, the stress hormone, in the body, allowing you to de-stress and find calm at the end of the day.

Get regular exercise

Aside from yoga before bed, you should exercise regularly to combat sleep deprivation. Physical activity releases endorphins into the brain, which improves mood and decreases anxiety and stress. We discussed the deep sleep phase at great lengths, and studies have shown that physical exercise can help enter and prolong the deep sleep phase.

Limit caffeine

If you can’t get through the day without several cups of coffee, it may be time to reevaluate your caffeine intake and find other ways to feel energized. Caffeine positively impacts mental alertness, performance, and mood, but it can also take the body a long time to process, affecting sleep quality and duration.

Are you not ready to give up your daily caffeine? Try to limit your caffeine consumption to under 400 mg per day, and avoid it entirely in the late afternoon or evening. This is about four cups of coffee, six cans of soda, and eight cups of black tea.

Establish a bedtime routine

Creating and sticking to a consistent bedtime routine will help to improve your sleep habits. Routines are personal, but here are a few standard things to do in order to wind down in the evening.

• Turn down the lights
• Turn off the TV and put your phone away
• Take a shower or a warm bath
• Take melatonin 30 minutes before bed
• Read a book or talk to your spouse
• Complete some positive affirmations
• Stretch, do yoga, or breathing exercises
• Drink some caffeine-free tea or water

Create a relaxing environment

Invest in a firm but comfortable mattress, black-out curtains to shield any light, and try a white noise machine to drown out any environmental noises or distractions.

If you have chronic pain, it’s worth investing in a quality pillow that will help with your alignment and ensure you don’t wake up sore from sleeping in an uncomfortable position. Be sure to remove any electronics that may distract you or leave you feeling unsettled before bed.

Avoid daily naps

You may love taking naps during the day. Unfortunately, long, frequent naps can have a negative effect on sleep quality overnight, particularly if you struggle with insomnia or haven’t been sleeping well recently. Avoid napping for a week or so, and then evaluate if your sleep has improved.

Get better sleep and improve your health

Now that we’ve answered the question, “Why can’t I sleep?” It's your turn to explore the lifestyle factors and possibilities that could impact your sleep and, in turn, your quality of life. If you're concerned you're not getting enough quality sleep, consider speaking with a healthcare provider or participating in medical research or a sleep study to get answers.

Evidation Members can earn points for tracking self-care activities such as walking, sleeping, and food intake. Download our app today to get started.

What are Lifestyle Factors?

Lifestyle factors--including exercise, stress management, and getting enough sleep--are all key parts of a healthy lifestyle. Improving just a few of the lifestyle choices that influence your health can go a long way in helping you feel your best.

If you're working to become your healthiest self, there's no need to do a total lifestyle overhaul. Implementing small, sustainable changes is the way to go when it comes to creating healthy habits that you'll be able to stick to over time.

Cultural and financial considerations

It's important to consider the cultural practices that are important to you when you're working to develop a healthy lifestyle. For example, if fasting is a part of your religion that’s important to you, you'll want to find a way to incorporate your practice into your healthy lifestyle. If you're a part of a community where certain foods are an important part of spending time together, you'll want to be sure you're able to include these foods in a way that works for your health.

It's also important to consider personal finances when it comes to developing a plan to achieve your health goals. Choosing lifestyle improvement options that are out of your price range likely won't do much to help you get healthy--rather, it will cause stress that can negatively affect all aspects of your health. Many options that can help you develop a healthy lifestyle--including exercise and stress management--can be practiced for free. The goal of improving your lifestyle is to make the most of what you have--if current circumstances are stopping you from focusing on all of the healthy behaviors you want to implement, focus on what you can do--rather than what you can't.

Setting health goals

In order to move forward with your health, it's important to know where you're starting and where you'd like to go. Talking with your healthcare provider about lifestyle factors that promote your good health is a smart step in the right direction. You'll want to be sure you're creating SMART (specific, measurable, achievable, relevant, and time-bound) goals to help you stay on track.

Lifestyle factors to work on

Ready to dig into creating a healthier life? We've got you. Here, we'll take a look at some of the lifestyle factors you can focus on to help you feel your best.

1. Sleeping well

Rest is key when it comes to living healthy. If you're working long hours, taking care of a baby, or otherwise are struggling to get enough sleep, it's important to remember that quality--not just quantity--matters when it comes to getting the shut-eye that you need.

A few tips to help you get the best sleep possible:

• If you can, wake up and go to sleep at the same time each day.
• Create a great environment for sleep by keeping your bedroom cool, clean, and as dark as possible.
• Avoid caffeine after 2 p.m., or earlier if you find that a late morning or early afternoon cup of joe makes it tough for you to go to sleep.

2. Hydration

Staying hydrated can help boost your immune system, fight fatigue, and even boost your mood. The old 8 glasses of water a day rule is a decent hydration goal, but the medical community has a new gold standard: half of your body weight per day in ounces (for example, if you weigh 150 pounds, aim for at least 75 oz. of water per day).

Some tips to help you stay hydrated throughout the day:

• Get started early. Drinking a glass of water as soon as you wake up in the morning can help you shake off sleepiness and rehydrate your body after a night of rest.
• Drink plain water when you can. While flavored waters are fine once in a while, most contain artificial sweeteners that may not be the best for your body.
• Keep your water nearby. Bringing your water bottle in the car, into work, and to appointments can help you keep drinking even when your mind is otherwise occupied.

3. Regular physical exercise

Time to get up and moving--physical exercise is great for both your physical and mental health. There's no need to shell out for a fancy gym membership. Going for a walk at the end of the day, checking out free workout videos online, hiking, and chasing your little ones around outside are all great ways to get your heart rate up without breaking the bank.

A few ways to increase your movement throughout the day:

• Save on gas and get moving by walking instead of driving to run errands whenever you can.
• Get the whole family involved! Scheduling a half hour of fun physical activity after dinner can be a great way to bond with your kids and help everyone improve their health.
• Stay accountable. Reach out to a friend or family member with similar goals and agree to hold each other accountable for hitting daily or weekly movement goals.

4. Prioritize mental health

Your mental and emotional health are just as important as your physical health. While talking to a therapist or other mental health professional can be a great way to get support, there are other options that can help as well.

Some tips to boost your mental health include:

• Get connected in your community. Spending time with others through a club, volunteer opportunity, or religious organization can be a great way to bond with others.
• Meditate. Simply taking five quiet minutes each day to clear your mind can help you take a moment to focus and refresh your brain for the rest of the day.
• Check out affordable mental health support options. Reaching out for support doesn't have to be expensive.

Evidation: Take control of your health

At Evidation, we empower you to use your health data to work toward optimal health. We're proud to partner with you in creating a healthy lifestyle. Download the app today to learn more!

Health encompasses all aspects of well-being, including physical, mental, and social wellness. While being free from disease is one part of health, there are other important factors that contribute to a healthy life.

If you're trying to answer the question of what does being healthy mean to you, it's important to understand that health looks different for everyone. Sometimes, such as during a time of grief, your mental health may need more focus than other aspects of your health. Other times, such as after a tough diagnosis, your emotional and social health may take a back seat as you prioritize your physical health. Our health and well-being needs fluctuate over time, and it's normal to focus on different parts of your health as your seasons of life change.

Here, we'll take a look at some of the different types of health, factors to consider when working to improve your health, and how you can work to achieve an optimal state of wellness.

Types of health: What does it mean to be mentally and emotionally healthy, as well as physically healthy?

Health is personal, and what means positive health for one person may not for someone else. It's important to get to know what makes you feel your best. Three common focus areas of well-being include physical, mental, and social health.

Physical health

Your physical well-being--including physical ailments, injuries, immune system function, cardiovascular health, etc.--is an important part of your overall health. Physical health can be more cut-and-dry than other types of health. Target numbers (like getting into an ideal blood pressure range) can help people know when they're making progress with their physical health.

Mental health

It can be harder to pinpoint progress with mental well-being than with physical well-being. Mental health can be more subjective. Scaling and other mental health measurement tools can offer insight into a person's mental and emotional well-being. That being said, understanding whether a mental health treatment (such as therapy or medication) is working can be harder than understanding whether a treatment for a physical ailment is working. While finding the right mental health support can take time, it's well worth your effort.

Social health

Humans are social creatures, and our interaction with one another is an important part of our well-being. When we don't feel connected socially, our physical and mental health can suffer. Being a part of a family or a community is key for health. Your social support system doesn't have to be the one that you're born into--it can be the one you choose. Close friends, neighbors, coworkers, and chosen family can all play a significant role in improving social health.

Factors for good health

If you want to improve your health, it's important to have a starting point. Taking stock of where your health is doing well--and where there is room for improvement--can help you stay motivated to keep improving your health.

Genetics

You can't choose your genetics, but you can choose behaviors that allow you to make the most of what you've got. Understanding your genes through talking with your family about their history and taking certain DNA tests can help you understand what you're up against. If you find that you have significant genetic issues, working with a genetic counselor can provide you with the information you need to be as healthy as possible, no matter what your genes. Working on your genetic health understanding helps you get an idea of what to expect health-wise over the course of your life--and can provide extra motivation to engage in healthy behaviors.

Tips to boost genetic health:

• Talk to your doctor about any DNA tests that might make sense for you based on family history
• Talk with your family members about health issues that run in your family
• Schedule an appointment with a genetic counselor if you have concerns

Environmental

Your environment affects both your physical and mental well-being. Creating a clean, safe environment can help your health thrive. When it comes to the basics of environment, you'll want to make sure that your home, workspace, and anywhere else you spend time are clean and pleasant. Staying away from smoke and other pollutants and allergens can allow your body to focus on vital processes, rather than trying to fend off allergens. Allowing sunlight into your space, cleaning regularly, and working to spend time in outdoor spaces when possible can make your environment work for you.

Tips to boost environmental health:

• Get outside when you can--being outdoors is healthy for the body and mind.
• Keep your home and workspace clean and free of clutter.
• Stay away from allergens, including smoke.

Health inequity

Health inequity in the United States--and around the world--is stopping many individuals, communities, and populations from achieving optimal health. A lack of access to healthcare, resources, healthy food, clean water, and preventative care can all make it devastatingly difficult for people in certain areas or with certain difficulties to thrive. Many health disparities between groups are preventable, and advocating for your care--and helping others advocate for their care--can help to reduce inequity in the healthcare system.

Tips to stop health inequity:

• Write to your local and state elected officials demanding policy change.
• Talk with your local hospital about opportunities to serve those in need.

Heart rate

Generally, a low resting heart rate is indicative of good cardiovascular health. Most hearts beat between 60 and 100 times per minute. The more efficient your heart, the less your heart may need to beat at rest--for example, an Olympic athlete's heart may only beat 40 times per minute while they're resting.

Tips to lower your resting heart rate:

• Practice stress management techniques, like meditation and yoga.
• Stop drinking alcohol and caffeine.
• Get regular cardiovascular exercise--at least 20 minutes, 3–4 times per week.

Evidation: Start keeping track of your health today.

At Evidation, we provide you with the health data you need to ensure that you're moving toward optimal wellness. We're proud to put you in the driver's seat of your own health. Download the app today to start making your health data work for you.

The human body's designed to work hard, but it’s also designed to restore and rest during sleep. As you work on improving your health and wellness, don’t neglect the value of sleep. Yet it’s not just getting enough sleep that matters; it’s also getting enough quality sleep. If you're suffering from frequent nighttime awakening, then you're not getting good sleep. Here’s a closer look at how to stay asleep all night so you can get better quality sleep.

Quality sleep is a key component of health and wellness

The average adult needs 7 to 9 hours of sleep, according to the National Sleep Foundation. Yet even if you’re in bed for all of those recommended hours, constant waking up during the night means you aren't getting the true rest you need, and your health and wellness could be suffering. Here’s a closer look at how to stop nighttime waking for a better night's sleep.

Common reasons you’re waking up during the night

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If you’re noticing a problem with waking up during the night, finding the underlying cause is important. There are multiple reasons why this might happen. These include:

• Physical problems, like illness or pain
• Stress and anxiety
• Sleep disorders
• Medications or foods, such as caffeine
• Problems with the sleep environment
• Age

With so many potential causes, you might feel frustrated at trying to fix the issue. Thankfully, once you do find your underlying cause, there are many options to help you get better sleep.

Understanding the sleep cycle

Your body moves through four stages when you sleep, according to the Sleep Foundation, and restorative sleep requires you to go through all four multiple times a night. If any stage is interrupted, you won’t feel rested. Here's a closer look at each stage.

Stage 1

Stage one is the stage when you first fall asleep. It’s short, lasting between one and seven minutes. During this stage, your brain and body activities start to slow down, but you wake up easily.

Stage 2

If nothing interrupts you during stage 1, you’ll quickly head into stage 2. Here, your body temperature drops, and your muscles relax. Your overall brain activity slows, and you’re harder to wake up. This stage lasts about 10 to 25 minutes during your first sleep cycle and can get longer as the night goes on.

Stage 3

Stage 3 is your deep sleep. Here, your body relaxes further, and you’re hard to wake up. This stage creates delta waves, a slow brain wave that medical professionals can identify on scans. Many medical experts believe this is where your body recovers and grows, making it a highly restorative stage. This stage lasts between 20 and 40 minutes.

Stage 4

Stage 4 is called REM sleep, and this stage is when you dream. The Sleep Foundation indicates many believe this to be the stage that impacts memory, learning, and creativity. You’ll enter REM sleep after around 90 minutes of sleep, and your brain will start to wake up. The length of time you spend in REM sleep changes through the night as you cycle through the four stages, ranging from a few minutes to over an hour. About a quarter of an average night of sleep is taken up by REM sleep.

Getting woken up at any part of this process could impact your emotional and physical health. Each stage is vital to feeling rested and restored, but deep and REM sleep may be the most important. Constant waking up during the night hurts these stages, leaving you feeling groggy and tired.

Causes of nighttime awakenings

Are you wondering how to improve sleep quality? First, understand the reasons why you're waking up at night, which may include these:

Stress and anxiety

One of the most common reasons people struggle to get a good night’s sleep is due to stress and anxiety, according to WebMD. If you’re struggling with your mental health, your sleep often stays in the lighter stages, leaving you without the healing deep and REM sleep stages.

Poor sleep habits

If you’re struggling with poor sleep habits, your body may struggle to fall and stay asleep. For instance, if you consume caffeine close to bedtime, it may prevent you from staying asleep. Similarly, the blue light from electronics can keep your brain in a more alert stage. Having an erratic sleep schedule can also be problematic.

Problems in the sleep environment

If you have a pet that jumps on you at night or a neighbor whose porch light shines in your window, your sleep may suffer. Other problems in the sleep environment may include an uncomfortable mattress or the wrong temperature.

Health concerns or medication

Finally, you may suffer from a health condition that impacts your sleep, including sleep disorders like sleep apnea. Some medications can also impact sleep. If you feel that you’re not getting enough sleep, consider having a medical checkup to rule out any of these physical concerns.

Tips to stay asleep all night

Are you ready to get a better night’s sleep? Consider these strategies:

Create a sleep-friendly environment

Set up your sleep environment so it’s sleep-friendly. Tools like a fan or white noise machine, room-darkening blinds, and a cooling mattress can all help set the stage for a good night’s sleep. In addition, exposing yourself to natural light can trigger your body’s natural melatonin production cycle, making you feel sleepier when it’s time to go to bed.

Manage stress and anxiety

Stress and anxiety can leave you with an overabundance of cortisol and adrenaline, and these hormones impact sleep. Learn ways to reduce adrenaline naturally and practice techniques such as meditation and journaling to lower other types of stress and anxiety.

Establish a consistent sleep routine

Keeping your sleep habits on a good, solid routine will help your body and brain learn when to fall asleep. Going to bed and getting up around the same time each day will help you sleep better. Research has found that “catching up on sleep” by sleeping in on the weekends is a fallacy. You need consistent, daily sleep to feel rested. After you’ve established a routine bedtime and wake-up time that works for your body, consider adding a routine to your bedtime that helps your brain wind down. Figure out what helps you relax, such as a warm bath or some time reading, and do those activities before you go to bed.

Treat sleep disorders

If your doctor discovers a sleep disorder, then treat the disorder. Restless leg syndrome and sleep apnea are two of the most common, but there can be others. Work with your doctor to get these conditions under control.

Tackle diet and lifestyle factors

Several lifestyle factors can impact your ability to sleep. Exercise can help you sleep, but it works best if early in the day, rather than before bedtime, when adrenaline will impact your sleep. Some foods can help with your sleep as well, including low-fat cottage cheese, bananas, cherries, and salmon.

Taking control of your health can have a positive impact on your sleep routine and overall quality of sleep. Evidation can be a tool to help. Download the app today, and start tracking your health to improve your overall wellbeing.

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The benefits of sleep are no secret.

For most adults, 7 hours or more of sleep each night is recommended. Getting enough sleep can help lower the risk of serious health conditions, manage a healthy weight, and reduce stress, just to name a few.

This begs the question - why are more and more people struggling to get enough sleep? What is the short and long-term impact of sleep deprivation?

In this post, we’ll dive deep into the dangers of chronic sleep deprivation, why so many people can’t seem to get the sleep they need, and how you can improve your sleep quality over time.

Why aren’t we sleeping enough?

1 in 3 adults aren’t getting the recommended 7 hours of sleep per night. From a demanding job to a busy social life, there are many reasons adults aren’t sleeping as much as they should.

With a significant increase in digital consumption, from our phones to binge-watching TV shows, sleep seems to be the one thing most adults are willing to sacrifice.

Many adults work multiple jobs or have shift work that requires them to sleep less or during times that are not ideal within their environments. For example, a night nurse may have to sleep during the day, but the home environment may not be suitable for 7 hours of quiet, uninterrupted sleep.

Other people are living with health disorders, from anxiety to sleep apnea, that impact the quality and duration of sleep they get each day.

What can happen to your body if you don't sleep enough?

The National Sleep Foundation recommends 7 to 9 hours of sleep per night for adults. However, it’s not just about the length of time you sleep; it’s also about the quality of sleep you get in that time period. Sleep quality plays a role in the recovery your body undergoes while asleep and how rested you feel the next day.

If you can't sleep longer than 4 hours a night, you may start to notice negative changes within your body and mind. Here are some of the most critical ways your body will feel the impact of not enough sleep.

Physical Health Impacts

Your body requires enough sleep to reset and repair itself. Your heart rate slows, your blood pressure falls, and some vital organs don’t have to work as hard during this period of rest. When your body does not have this time to repair, it can be damaging in several ways.

Those who do not get enough consistent sleep can be at a higher risk of the following:

• Coronary heart disease
• Kidney disease
• High blood pressure
• Diabetes
• Obesity
• Stroke
• Weakened immune system

Mental Health Effects

Think back to a time when you didn’t get enough sleep - how did you feel the next day? Many people report feeling more stressed, drained, impatient, and unable to focus when they’re experiencing sleep deprivation. This is likely because adequate sleep helps maintain our cognitive skills, like attention, memory, and learning.

The brain needs sleep to rest and repair just as much as the body does. Chronic sleep deprivation can lead to the following mental health effects:

• Struggle to focus or think clearly (brain fog)
• Negative emotional responses
• Increased risk of mental health disorders
• Depression and anxiety
• Suicidal ideation
• Bipolar disorder

Mortality Increase

Since the 1960s, data has shown that individuals who get seven or more hours of sleep have the lowest mortality risk. Particularly for those who are living with pre-existing conditions, getting enough sleep (among many other factors) has the power to add years to our lives.

Cardiovascular Disease

Over time, chronic sleep deprivation can negatively impact the heart. Whether you’re intentionally getting less sleep or struggling with insomnia, a consistent lack of sleep is linked to high blood pressure and heart disease.

This risk is associated with other factors related to sleep problems, including higher stress levels and a lack of physical exercise, which can impact heart health as well.

Sleep Extension

Sleep extension occurs when you’re in a sleep “debt,” and your body needs to make up for the sleep it lacks. Sleep extension is when you intentionally sleep longer than you normally would to catch up on sleep. For people who regularly get less than the recommended amount of sleep, sleep extension can have physical and mental benefits, but for most, it’s not a sustainable lifestyle or practice.

Improving Sleep Quality

Now that you know the dangers of chronic sleep deprivation, let’s get into the actions and healthy lifestyle changes you can make to improve your sleep quality. Whether you’re currently experiencing poor sleep or you have in the past, these are suggestions and recommendations you can implement in your daily life to improve your sleep quality and duration.

Take Care of Your Body

If your sleep quality needs improvements, take a step back and evaluate a few parts of your daily habits. Are you eating healthy? How much caffeine are you consuming? Are you getting enough exercise?

Aside from the physical aspect, your mental health habits may need modifying as well. Take the necessary steps to lower any types of anxiety you experience on a regular basis. These steps can include therapy, meditation, yoga, journaling, and other self-care practices that work for you.

Create a Bedtime Routine

Establishing a routine can help to improve your sleep quality over time. Try to go to bed at the same time every night and wake up at the same time every morning. Take other measures to ensure you are relaxed and ready for bed by putting your phone down an hour before bed.

Meditating before bed can be a very useful tool, especially if you have trouble quieting your mind. With practice, you’ll get into bed feeling calm, relaxed, and ready to catch some Z’s. Meditation is typically associated with calmness and peace, but it also has a beneficial impact on the body and the mind as you prepare for bedtime. While meditating, your breathing slows, and the part of your brain that controls sleep cycles is activated.

Take Melatonin

Melatonin is a natural hormone made by the brain that assists with sleep. Trying a melatonin supplement may help improve your sleep patterns over time if you struggle with short sleep syndrome. Just be sure to find a product that has undergone third-party testing to ensure it’s safe and has the accurate dosage.

Track Your Sleep

Many health apps offer sleep trackers where users can monitor the rest they get each night to identify changes or irregularities in sleep. Having access to your personal sleep data can help you make lifestyle changes in order to improve your sleep over time.

Sleep your way to optimal health with Evidation

If you were wondering, "Is 5 hours of sleep enough?" Now you know that change is imminent for your physical and mental health. Evidation Members can earn points for tracking self-care activities such as walking, sleeping, food intake, and more. By completing surveys and questionnaires, Evidation Members gain access to insights about their sleep patterns and personalized content, like tips and articles to help improve sleep. Download our app today to get started.

If you've been diagnosed with hypertension (the medical term for high blood pressure), you might be searching for terms like how can I bring my blood pressure down or does exercise lower blood pressure. Good news: there are several lifestyle changes you can make to get your blood pressure back to healthy levels.

An important note: everyone's health is different, and if you've been diagnosed with high blood pressure, it's vital that you talk with your doctor before beginning an exercise program. You'll need to take special considerations if you aren't currently physically active. Follow your doctor's recommendations for lifestyle changes, and be sure to check in with them before making adjustments to your workouts or nutrition plan.

Can exercise lower blood pressure?

The good news: yes, physical exercise can absolutely help you to lower your blood pressure, especially when used in combination with other lifestyle modifications.

Many people choose to try exercise, dietary changes, and stress management techniques in an effort to avoid the need for high blood pressure medication. For some, taking these steps can eliminate the need for hypertension drugs.

Working out can lower your blood pressure by 5 to 8 mm Hg, according to the Mayo Clinic. It's important that you keep up with exercise once you start, as you'll only experience the positive effects of working out on your blood pressure if you keep up with your routine. Doctors recommend that you shoot for at least half an hour of moderate exercise each day.

You don't have to do a super-high intensity workout to reap the benefits that exercise has on your heart health. If you're searching for answers to questions like does walking lower blood pressure, you're on the right track. Moderate exercise like dancing, walking, and cycling can all help you lower your blood pressure.

Working out with high blood pressure: The benefits

Working out feels great and can help you boost your cardiovascular health for several reasons. While exercise itself can help to lower your blood pressure, it can also affect other systems in the body that can contribute to a boost in heart health as well.

Weight loss is an important part of lowering blood pressure for many people. According to the Mayo Clinic, research shows that blood pressure tends to decrease by about 1 mm Hg for every two pounds lost. In addition to making dietary changes, exercise can help you begin to lose weight.

In addition to losing weight in a general sense, losing fat around the waistline can also help to lower blood pressure levels. Men are at risk for high blood pressure when their waist measurement surpasses 40 inches, while women are at risk when their waist measurement surpasses 35 inches. All-over weight loss can help to lower the size of your waist, making it more likely that your blood pressure will return to healthy levels.

Exercise can also help with stress reduction and getting better sleep--both factors which can contribute to positive heart health. You may find that exercising too close to bedtime can have a negative impact on your sleep. Moving your workouts to the morning can often provide a burst of energy to start your day while also making it easier to fall asleep at night. Taking a few moments to meditate or relax following your workout can maximize the stress-busting benefits of exercise, which can also help to lower your blood pressure levels.

Safety considerations for high blood pressure and physical exercise

After a diagnosis of hypertension, it's normal to pay close attention to your heart. Exercise will make your blood pressure rise temporarily, but it should go back down after you finish your workout. If your blood pressure is especially high, your healthcare provider may recommend that you use medication to control your blood pressure before you begin to exercise.

Working out with high blood pressure: exercise intensity and duration

Moderate-intensity exercise is a great start for people who have been diagnosed with hypertension. If you'd prefer to work out at a higher intensity level, that's fantastic--as long as you check in with your healthcare provider to ensure that you're stepping your workouts up safely. Activities like high intensity interval training and weight lifting may be safe, but you'll need to talk with your doctor before beginning these and similar activities, as they can be strenuous on your body's cardiovascular system.

A good way to judge your exercise intensity level is by your ability to hold a conversation while you're working out. Moderate exercise will make you feel an increase in your body temperature. You should be breathing harder than normal, but not to the point where you wouldn't be able to chat with a friend. Conversation should feel fairly normal, and you shouldn't need to pant to catch your breath between words.

Starting with half an hour of exercise each day can be a sustainable way to get started with improving your heart health. Adding a walk after dinner or during your lunch break can help you begin the habit of adding more movement to your day.

How to prevent high blood pressure with exercise and other lifestyle changes

In addition to exercise, there are many things that you can do to prevent high blood pressure, or to get your blood pressure back to healthy levels if you've been diagnosed with hypertension.

Switching up your nutrition plan is a smart step to help your heart health. Changing your diet to include a wide variety of produce, whole grains, and low-fat dairy can all help you lower your blood pressure. Lowering your salt intake can help as well. Salt is hidden in many foods, especially those that are processed and packaged. Even when cooking at home, lowering the amount of salt you add to food can help. Try seasoning your food with new spices and herbs to add a boost of flavor without increasing sodium levels.

Limiting or eliminating alcohol can also help to lower your blood pressure.If you need help with your drinking, talking to your doctor about resources available to you can be a good place to start.

Taking control of your health: Evidation can help.

When you're living with hypertension, it's important that you keep a close eye on your health progress to ensure that your cardiovascular health is moving in the right direction. Evidation can help. When you download the app, you'll be able to utilize your health data to help you move forward with getting your blood pressure to healthy levels. Knowledge is power--and Evidation can help you get your power back, one day at a time.

The practice of Pilates was developed over 100 years ago by Joseph Pilates, a German trainer who wanted to create a practice that had benefits for both the mind and the body. He wanted to strengthen both facets of his health, and believed that his method could help to repair problems in the body.

Pilates developed his exercise regime under intense duress, while he was at the Knockaloe internment camp. He worked with others who were imprisoned at the camp, fine-tuning his method to provide maximum benefits to both the mind and body.

Here, we'll explore everything you need to know about Pilates, from the different types of Pilates, the benefits you can expect from doing Pilates regularly, and how you can use Pilates to get maximum results.

What is Pilates?

Part stretching, part strength, and part mind-body connection, Pilates takes a multi-faceted approach to fitness. Many types of Pilates utilize what Joseph Pilates referred to as "apparatus." The most common type of apparatus used today is known as the Reformer, named for its ability to reshape and realign the body. Each apparatus in Pilates is used to accelerate the process of aligning the body, stretching, strengthening muscles, and supporting the development of a strong core.

Each session of Pilates is meant to feel like a workout, rather than a mental health or physical therapy session. It often takes experiencing a Pilates class to understand how intense the workouts can be, as they consist of small movements that may not look like hard work to someone who isn't familiar with the process.

There are many similarities between yoga and Pilates, including the importance of mind-body connection. The key distinction is that yoga is rooted in a deep spiritual tradition. Pilates focuses more heavily on physical health and encourages a stronger focus on core strength.

Different types of Pilates

If you're getting ready to try a Pilates class for the first time, it's normal to feel overwhelmed when learning about the different types of workouts that all fall under the Pilates umbrella.

There are seven general types of Pilates, and understanding the differences between the different types can help you choose the option that's the right fit for your needs.

Classical Pilates

Also known as Contrology, classical Pilates is based on the concepts initially developed by Joseph Pilates, and follows his sequence of movements in order. Classical Pilates classes can be done either on a floor mat or on a Pilates Reformer.

Clinical Pilates

Clinical Pilates requires the instruction of a physical therapist who will work with you one-on-one to use the concepts of Pilates to address injury or other health concerns.

Contemporary Pilates

This type of Pilates combines classical Pilates concepts and movements with other types of exercise, including aerobics and yoga. Each instructor approaches contemporary Pilates differently, and classes can vary widely.

Mat Pilates

A Pilates mat provides comfortable cushioning and can easily be done in the comfort of your own home. While some mat Pilates classes have a specific focus, generally, the practice works to improve balance while strengthening the legs, hips, lower back, pelvic floor, and shoulders.

Reformer Pilates

A Pilates Reformer machine uses a frame, platform, and spring-based system to create resistance as participants move through a series of Pilates exercises. Most find that Reformer Pilates is more intense than mat Pilates. It's important to learn how to use a Pilates Reformer under the supervision of a trained instructor, but over time, you may feel comfortable purchasing and using a Pilates Reformer at home.

Stott Pilates

This type of Pilates works to create balance in the body by restoring the natural curve of the spine. During Stott Pilates, participants work to keep the lumbar spine off of the floor while moving through a series of movements designed to strengthen the muscles that surround the spine.

Winsor Pilates

Named after Mari Winsor, the method's founder, this type of Pilates works to focus on energy in the center of the body, and is focused on healthy weight loss. Winsor Pilates encourages participants to focus on their breathing, using the power of their breath to support their movements throughout their Pilates practice.

What Pilates does for your body

People who practice Pilates may experience myriad health benefits, which can include:

• Improved muscle strength (especially core strength)
• Restoration of balanced muscles throughout the body
• Increased muscular control
• Lower stress levels
• Enhanced flexibility
• Improved posture

Like any workout program, it takes time and consistency to see continued results while taking Pilates classes or going through Pilates workouts at home.

What is Pilates good for?

Pilates can be a great way to get back into exercise if you're just starting to work out, have limited mobility, or are recovering from an injury, as the movements are customizable to your ability level. You'll likely find that you're able to progress through tougher movements as your strength and balance improve.

While Pilates is certainly a strenuous workout, you'll be able to go at your own pace, taking breaks as necessary. Many people who are dealing with stress find that the concentration required by a Pilates workout provides a welcome break from the chatter in their minds.

How effective is Pilates?

If you're new to this type of workout, you may be wondering, "Is Pilates good exercise" or searching for answers to questions like "does Pilates build muscle".

Good news: Pilates provides many health benefits for both the brain and the body. In addition to supporting healthy, sustainable weight loss, Pilates is also found to support improved mental health.

In addition to working as a solid fitness program on its own, Pilates can also work to support your body as an add-on to other workouts. The practice can help to strengthen muscles and create a sense of muscular control that can protect the body from injury.  

Take charge of your fitness with Evidation

Ready to make the most out of your workouts? We've got you covered. Understanding where you're starting and the progress you're making is key to learning more about what works for your body. Download the Evidation app today to use your health data to your advantage, one workout at a time.

See if this scenario sounds familiar: you decide it's time to move your health forward, once and for all. You choose a program that makes sense for where you want to take your health and fitness, and you dive in head first. For a week--or maybe even two--everything is going well.

Then, motivation wanes, and the thoughts of "I'll just start again on Monday" start to creep in.

If this sounds like your experience with motivation to exercise, you're not alone. Many people find themselves searching terms like "how to keep yourself motivated" and "ways to motivate yourself to workout" in hopes of finding a secret key to make them want to get moving again.

Here, we'll go over some tips and tricks for setting goals that you'll keep working toward even when motivation wanes, look over the benefits of exercise for your mind and body, and dig into some simple tactics you can use to keep your body moving for the long haul.

Why does exercise matter? Motivation for lifting weights, doing cardio, and more

When you've been out of the habit of working out for a while, it can be easy to forget how great working out makes you feel. Both the immediate and long-term benefits of working out mean that getting sweaty a few times a week is well worth your while.

Immediate benefits of exercise include:

• Improved brain health, including reduction of anxiety
• Improved sleep
• Reduced blood pressure
• Improved academic performance due to increased focus and memory

In addition to the benefits of exercise that you feel right after your workout, it's also important to keep in mind the benefits that you'll experience over time.

Long-term benefits of exercise can include:

• Regulation of body weight
• Increased bone strength
• Increased cardiovascular health
• Reduced risk of depression
• Reduced risk of chronic disease (including type 2 diabetes)

Setting the right goals

Sometimes, understanding the benefits of exercise isn't quite enough to inspire us to get moving. Setting a goal that's specific, measurable, achievable, relevant, and time-bound--also known as a SMART goal--can keep you moving even when your initial motivation begins to fade.

Let's take a look at each facet of setting a SMART goal.

Specific

Goals like "lose weight" or "get fit" sound good in theory, but there's no way to know when you've achieved your goal. When you choose a specific goal--such as getting to a certain body fat percentage, being able to run a specific distance, or going for a walk every night after dinner--you're able to stay motivated as you see yourself checking goals off, one by one.

Measurable

When setting your goal, be sure you have a measurable outcome you're working toward, such as getting a specific number of workouts in each week or meeting your step goal a certain number of days in the month. Using a fitness tracker is a simple way to measure your daily movement.

Achievable

Setting your sights high is fantastic--but you want to make sure that your goal is achievable. Sometimes, setting massive goals--like running a marathon or losing 50 pounds--can deter motivation, as they feel insurmountable. Breaking down a large goal into smaller goals can work wonders to keep you on track. For example, if you'd eventually like to run a marathon, the first step toward your goal might be going for a 20-minute run four times each week after work.

If you're not sure what an appropriate goal is for your fitness level, talking with your doctor or a certified personal trainer can be a great start to give you some ideas. Work to create a goal that's at the nexus of challenge and ability--you want a goal that's tough, but by no means impossible.

Relevant

Your goal only needs to matter to one person: you. When choosing a SMART goal, be sure that it has importance in your life. For example, if you're not interested in running, clocking a 5K in under 25 minutes probably isn't going to motivate you to get your workouts in. Health-related goals are often a good fit: for example, setting a goal to lower your blood pressure, to move away from a pre-diabetic status, or to get to improve your cardiovascular function can help.

Time-bound

It's important to give yourself a deadline when it comes to achieving your goal. This can help you stay on track on the days you don't quite feel like getting to work. Marking your deadline on a calendar can help you stay committed.

Staying motivated to work out: Switch it up

Tired of your standard routine? Trying something new to get your heart rate moving can be a great way to shake it up and stay motivated. If you typically go for daily walks, trying a fitness class with a friend can allow you to socialize and challenge your body in a new way.

If you enjoy exercising outdoors, changing your workout to go with the seasons can be the perfect way to both utilize different muscles and keep your mind interested in your workouts. Swimming in the summer, hiking in the fall, getting bundled up and taking the dog for a walk in the winter--all of these options can help you enjoy the benefits of fresh air while keeping you motivated to include healthy movement in your day.

Get support

When it comes to staying on track toward your health and fitness goals, it's vital to develop a solid support network. Working out with like-minded friends can both give you the support you need to stay on track and motivate you to stick to your movement schedule, even on days where you'd rather curl up on the couch. Simply setting up a group at work to remind one another to drink water during the day can help you move toward your goals. Online workout communities can also be a fun way to interact with others who are working to get moving.

Evidation: Wellness data that moves you forward

At Evidation, we don't just give you the health data you need to understand where you're starting--we meet you where you're at and reward you for moving forward. Download the app today to learn how you can put your health data to work.

If you make a habit of hitting the pavement (or the treadmill), it's normal to begin to crave the calm, relaxed feeling that you get when you finish a tough run. While running is a fantastic exercise that can boost your health and help you feel great, there are some things you'll want to consider before you set a schedule of running every day.

Maximum workout time per day: What's the limit?

While there's no upper limit on the amount of exercise you do each day, it's important to know your body and make appropriate decisions for your fitness level. If you're just getting started with running, checking in with your doctor to learn more about your starting point can give you an idea of how hard you'll want to push each day.

Slow and steady wins the race (literally) when it comes to building a daily running habit. If you've decided that you want to run every day, and you aren't already in the habit of regular running, it's a good idea to start small. Running a mile--or even half a mile--on a daily basis can help you build up a solid foundation that will prepare you to run longer distances.

If you decide that you're going to run every day, every workout should not be an all-out, 100% effort sprint. Following a running plan that offers both challenging days and easy run days can help you pace yourself so that you're able to keep up with your daily runs without succumbing to injury (more on that shortly).

Physical benefits of running

Running can go a long way in boosting your physical and mental health. Give yourself time to notice the benefits of your daily runs--checking in with how you're feeling once a month or so can help you notice positive changes from your new habit.

Physical benefits of running include:

• Cardiovascular health boost: When you get started with running, you'll notice that your chest and lungs have to work hard to carry you just a few blocks. Over time, your cardiovascular system will become stronger and more efficient, allowing you to run for the same distance at the same pace while expending a lower amount of energy.
• Stress reduction: Stress isn't just a mental issue--it's also physical. Chronic stress can wreak havoc on your bodily systems, and getting out for regular runs can help provide your mind with the support it needs to lessen the physical effects of stress on the body. Running can lower your body's stress hormone--cortisol--which can help you experience less anxiety, get better sleep, and experience a lower resting heart rate.
• Improved muscular strength: While your body doesn't look like a dumbbell, carrying yourself on two legs is hard work. When you're running, your body isn't just absorbing the shock that you feel each time your foot hits the ground. Your quads are working to pick your foot back up, your hamstrings are working to draw your foot back, your arms are powering you forward, and your core and back are working to stabilize your body throughout the process. If you really want to maximize the muscular strength benefits of running, add hill training to your routine once a week.

What are the benefits of running every day?

If you're ready to make a serious commitment, penciling a run into your schedule every day can offer myriad health benefits, including:

• Lower risk of cancer
• Lower risk of neurological disease (like Parkinson's disease)
• Lower risk of cardiovascular disease
• Lower risk of dying from a cardiac event or stroke
• Increased lifespan
• Improved sleep
• Enhanced mood
• Enhanced concentration

Creating a new habit

When you're running every day, you aren't just giving your body physical benefits--you're also creating a new habit. While the endorphins you can expect after your run will be enough to get you going once your new habit is established, setting a solid routine can help you get consistent. Planning when you're going to run, knowing your route, and having your clothes and shoes prepared the night before you head out for a run can help knock out excuses that make it easy to skip out.

Injury risks

While running every day can carry many benefits, it's also important to be aware of the risk of injury that comes with a serious increase in movement. Overuse injuries are common in people who run every day. Recovery from an overuse injury can set you on the sidelines for weeks, so it's important to give your body a chance to relax if you're beginning to feel joint pain, extreme soreness, shin splints, or muscle fatigue that doesn't go away within a few minutes.

Rest days: When it's time to take a break

When it comes to running, it's possible to have too much of a good thing. There's nothing wrong with taking a rest day. You may even want to schedule rest days into your new habit--for example, taking a rest day on the last day of each month, or on one day each week. This doesn't mean you can't get your blood pumping--a brisk walk can provide many of the benefits of your regular run while also giving your body a chance to relax.

Signs that you need a rest day can include:

• You've noticed that your once-improved sleep has taken a hit
• You're no longer excited to get out for your run
• You're experiencing an illness
• You're experiencing mood swings
• Your muscle soreness is interfering with your ability to perform normal daily tasks (like going up the stairs)

As we mentioned, listening to your body is key when you decide to run every day. Pay attention to changes. Keeping a note of how you feel on each run can be helpful, as it allows you to look for trends over time.

Take charge of your health with Evidation

When you're working hard to boost your health, it's important to understand the health data that can help you make the most out of your hard work. Download the Evidation app today to start tracking your health data.