Most of us have heard of an "adrenaline rush." Maybe you've experienced this feeling if you've ever gone skydiving or participated in similar activities. Adrenaline is also useful when you're in danger because it prepares your body to do what you need to do to keep yourself safe.

However, your body can also release adrenaline when you're not in danger. When this happens, it can result in anxiety. What's the relationship between adrenaline and anxiety? Let's dive in and learn more.

What is adrenaline?

Also known as epinephrine, adrenaline is a hormone the adrenal glands release when you feel stress or find yourself in a dangerous situation. You'll often see adrenaline referred to as the "fight-or-flight" hormone for this reason. The adrenal glands are located above the kidneys.

When you perceive a threat, the adrenal glands go to work, flooding your body with adrenaline, which can help you rapidly react to a threat. Blood flow to the muscles and brain increase, and we feel the famous "adrenaline rush."

In addition to adrenaline, the adrenal glands also produce other hormones, including:

• Aldosterone
• Noradrenaline
• Cortisol (the stress hormone)

There are two parts to the adrenal glands: the adrenal cortex (outer glands) and the adrenal medulla (inner glands). The adrenal medulla produces adrenaline.

Adrenaline's role in stress and danger

Once adrenaline hits the bloodstream, all of these things happen:

• Muscles get a boost of energy.
• Breathing becomes faster.
• Heart rate increases.
• Blood is directed to your major muscle groups.
• Because the muscle cells are contracting, you begin to sweat.
• Insulin production is stopped.

When your body senses danger or stress, the brain's amygdala sends a danger signal to the hypothalamus. The hypothalamus then uses the sympathetic nervous system (SNS) to subsequently signal to the rest of the body that danger is lurking.

What is adrenaline anxiety?

Anxiety is a feeling of intense fear, stress, or panic. While it's normal to experience some anxiety during times of stress, many people live with an anxiety disorder, and they experience these feelings more frequently.

Anxiety disorders have an effect on a person's daily life, including, relationships, work, and eventually, physical health.

Adrenaline anxiety occurs when the body experiences stress or anxiety. While adrenaline helps when you need to react quickly without thinking, rushes of adrenaline also come about when we feel danger but aren't truly at risk.

When adrenaline is the result of anxious thoughts or stress, you can be left with feelings of anxiousness and irritability.

Symptoms of adrenaline anxiety

Knowing what adrenaline anxiety looks and feels like can help you cope better.

Adrenaline anxiety symptoms include:

• Rapid heartbeat (tachycardia)
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling or shaking

How to reduce adrenaline anxiety

Our bodies aren't made to always be in fight-or-flight mode. When there's no real danger, excess adrenaline creates havoc in your bodily symptoms.

Knowing how to cope with adrenaline anxiety can help you return your body to its normal state. Below, we list several things you can do to help manage adrenaline anxiety.

Identify the underlying cause

When you're feeling excessive anxiety or symptoms of adrenaline anxiety, consider noting on a piece of paper all of the things occupying your mind at that moment. This can help you see what triggers your adrenaline anxiety.

By knowing what causes your adrenaline anxiety, it may be possible to make proactive changes in your life or habits.

Spend more time outdoors

Spending time in the great outdoors is known to help improve mental health and reduce anxiety. Moreover, outside time also lowers cortisol levels and reduces blood pressure.

Start a meditation practice

Countless studies have shown the benefits of meditation. When you meditate, it can help you relax, focus, and even go to sleep. There are a few different types of meditation:

• Guided meditation
• Mindfulness meditation
• Mantra meditation

Do breathwork

Maybe mediation doesn't appeal to you. If so, consider trying breathwork. One of the effects of adrenaline anxiety is short, quick, and shallow breaths that do nothing to help with your anxiety.

When you take repeated deep diaphragmatic breaths, you can reduce adrenaline anxiety and lower cortisol levels. Here's how to do breathwork:

1. Sit in a comfortable spot.
2. Start taking deep breaths into the diaphragm.
3. Continue this process for a few minutes until you start to feel relaxed.
4. Focus on the air coming into and out of your body.

For a more powerful breathing technique, try the 4-7-8 method.

1. Find a comfortable place to sit.
2. Breathe in for four deep, slow counts.
3. Hold your breath for seven seconds.
4. Breathe out for eight counts slowly.
5. Repeat steps 1-4 a few times.

Reduce your caffeine intake

Coffee has health benefits, but the caffeine in this beloved beverage can aggravate the symptoms of adrenaline anxiety. You can enjoy your favorite caffeinated beverages in moderation, or switch to coffee with half the caffeine or decaffeinated coffee. And if you’re drinking energy drinks or other beverages with large amounts of caffeine, try to cut back or eliminate these beverages. 

Exercise

A good workout enhances stress resistance and attention, along with improving your mood. One reason for this is that when you exercise, your body releases natural endorphins.

Endorphins are your body's feel-good hormones, and the more your body produces, the better your workout will make you feel.

Try yoga

If you're not up for going to the gym, you can head to a yoga class instead. For many people, yoga is an excellent tool for anxiety. In addition to in-person yoga classes, you can also do free yoga classes online.

Practice muscle relaxation techniques

On YouTube, you can find videos demonstrating how to do muscle relaxation techniques. Taking a warm shower or bath also helps relax your muscles.

Talk to someone

Have you ever noticed when you talk about something that's troubling you or scaring you, it seems less scary? Sharing your worries with a trusted friend or therapist allows you to speak your feelings aloud to relieve stress.

Tracking your health with Evidation

Evidation Members can track healthy habits like meditation and sleep and join programs designed to support them on their health journey. To participate download our app.

In 2022, the National Park Service had 312 million recreational visitors–an increase of 5% from the number of recreational visitors in 2021. And, the United States hosts 6 of the 10 longest hiking trails in the world. There’s no shortage of places to explore and activities to try in the US.

But as temperatures rise, and more people are looking to spend time outdoors, it can be overwhelming to decide which activities to take part in.

‍So, what are some of the best outdoor summer activities to keep you moving?

‍How can you enjoy the weather, while also staying active and healthy?

In today’s article, we’ll be talking about outdoor summer activities to help improve your health and wellness. Keep reading to learn more.

Benefits of being outdoors

Getting outside feels great–and there’s science to explain why feeling the sun on your skin is so refreshing. Both your physical and mental health get a boost when you spend time doing outdoor exercise activities.

When it comes to physical wellness, the benefits of getting outside are numerous. Studies show that spending time in the great outdoors can boost sleep quality, reduce the risk of developing cancer, and can increase life expectancy. When combined with eating well and moving your body, spending time outdoors can be a fantastic addition to your wellness routine. 

‍Studies also show that some people feel more comfortable exercising when they’re outside, and simply spending time in nature can inspire people to get moving. When you spend time outdoors, your body’s stress levels naturally reduce. Cortisol levels (your body’s natural stress hormone that can contribute to weight gain when left unchecked) fall, as does heart rate. High levels of stress and cortisol can increase the risk of heart disease, and spending time outdoors is a fast and easy way to boost heart health. 

There are also many mental health benefits that come with spending time outdoors. Research shows that people who spend significant amounts of time outside have a lower risk of depression and are able to recover from stress more quickly than people who don’t spend much time outdoors. 

Another benefit of spending time outdoors: connection with others. In many towns and cities, outdoor spaces are natural places for people to gather and spend time together without having to plan ahead. The likelihood of running into a neighbor or making a new friend is usually higher in a natural outdoor space. 

Green outdoor spaces don’t just benefit people on a personal level–they’re also great for helping communities stay healthy. A study showed that when an effort is made to transform empty lots into green spaces, neighborhood crime goes down by 13%, and reports of feelings associated with depression in the community go down by 41%. The study also showed that neighbors tend to have better attitudes toward one another in clean, green neighborhoods. 

Outdoor summer activities for adults

Ready to take your movement outdoors, or just spend some time with loved ones in a green space? We’ve got you. Check out these ideas for enjoying the sunshine and boosting your mood with fresh air and open spaces. 

Hiking

In a survey by the National Recreation and Park Association, Americans aged 18+ were asked what their favorite outdoor summer activity was. 

‍49% of them said going for a walk or hike.

Both activities require very little equipment to get started. They provide a convenient way to get active while also enjoying the weather.

Regular physical activity from walking or hiking can help:

• Improve endurance
• Increase energy levels
• Reduce stress and tension
• Improve cardiovascular fitness
• Improve your sleep, mood, cognition, and memory 
• Strengthen your bones, muscles, and immune system

With so many benefits, it’s hard not to see the attraction of walking or hiking. Try going for a walk in your local neighborhood or exploring a trail in your area. 

Biking

Whether you want to hit the trail or you’re looking to commute in an environmentally-friendly way, biking is a fantastic option to get where you need to go while enjoying the great outdoors. 

To boost the health benefits of cycling, get social. Joining a local biking group can be a great way to discover new trails, make friends, and become involved in your local community. 

Lawn Sports

Summer brings social gatherings like picnics, parties, and barbecues, and enjoying time outside. Suggesting lawn games can be a fun way to get moving while spending time with people in your community. 

Games like croquet, horseshoes, frisbee, and lawn darts can bring out your competitive spirit while allowing you to get exercise and spend time with loved ones. 

Visit the beach

According to the National Recreation and Park Association, 40% of people said their favorite summer activity was going to the beach.

It’s a great environment for embracing the warm weather, while also getting active at the same time. There are outdoor activities that kids can enjoy, and outdoor activities for adults to exercise, compete, and socialize with friends and family.

‍But what sort of activities?

A few ideas to keep you moving at the beach might include:

• Volleyball - this can be a great way to socialize and work as a team while also getting aerobic exercise.
• Swimming - as the fourth most popular sport in the United States, swimming hosts a wealth of benefits. Exercising in water may help people with arthritis improve the movement of their arthritic joints. And it can also improve mood and decrease the risk of chronic illness. 

There are a variety of different activities you can take part in while out in the water.

Whether you enjoy kayaking, canoeing with a friend, or water sports. All activities are a great way to get some aerobic exercise and enjoy the water and weather.

Kayaking and canoeing work many muscles in the body. They engage upper body muscles, legs, and even core muscles. This may result in an increase in muscle mass and strength and an improved ability to balance.

There’s an endless amount of water sports to try. From wakeboarding to water polo, participating in these activities can help improve mental and physical strength and increase confidence.

During summer, the weather is warm enough to enjoy the water and embrace nature. Although, we recommend protecting yourself with sunscreen and keeping cool by staying in the shade when you can, and drinking lots of water.

So, whether you decide to take up a new hobby like wakeboarding, or try out a new trail in your local area, it’s up to you to decide what outdoor summer activity you want to take part in.

Make sure to share this article with a friend, family member, or coworker you might want to go on a day trip with and try out some of these outdoor summer activities.

Evidation is here to help you get the data you need to boost your physical activity, understand how your lifestyle affects your health, and help you feel your best. Download the app today to get started.

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Yoga's history traces back to more than 5000 years ago in northern India, and it stems from the culture’s philosophy. Originally, yoga was considered to be a spiritual practice, but it has evolved to promote mental and physical well-being as well.

In recent years, this complex and ancient practice has become increasingly popular in the U.S. with more than 55 million people currently practicing yoga. What are the benefits of yoga, and how does a beginner get started? Let's dive in and learn more.

What are the benefits of yoga?

Yoga's benefits are well-documented. Once you become active in your yoga practice, most can expect to reap all of these benefits and more:

• Stress relief
• Weight loss
• Improved emotional and mental health
• Relief from arthritis symptoms
• Help with the management of depression and anxiety
• Improved balance
• Neck and back pain relief
• Improved sleep
• Relief from menopause symptoms
• Improved quality of life

Simple yoga poses

There are various types of basic yoga poses, and the ones that are a good fit for you depend on how you want to move your body and any restrictions or health conditions you may need to account for.

• Standing poses: You'll likely do some standing poses to warm up and "build heat" when you arrive at your yoga classes. Standing poses are strung together in flow style or vinyasa yoga to form long sequences.
• Backbends: For beginners, most people begin with gentle spine extension and flexion before moving into deeper backbends. Most of us rarely do backbends in everyday life, so becoming adept at doing these is essential for longevity and spinal health.
• Balancing poses: At the beginning of your yoga practice, it's important to build core strength, which is necessary for doing more advanced poses. Balance poses can be challenging at first, but with regular practice, you'll quickly improve.
• Supine or resting poses: When you need to take a break during a yoga class, you'll probably be encouraged to do a resting pose. These poses are also sometimes called a "child's pose." Resting poses keep the hamstring and hip work of seated poses going.
• Seated poses: Seated stretches focus on stretching your hamstrings and hips. Typically, seated stretches are done once your body is warmed up.

Yoga poses for beginners

1. Chakravakasana (cat-cow stretch)

Pose type: backbend

Cat-cow stretches offer both spinal extension and spinal flexion. When you move back and forth, it warms and awakens your back. The cat-cow stretch serves as a basic introduction to a vinyasa sequence. This pose helps alleviate back pain.

2. Baddha konasana (cobbler's pose)

Pose type: seated

With the cobbler pose, you let gravity do all the work to stretch your inner thighs. If this position is difficult for you, use props for support or sit on a cushion to raise your hips.

3. Vrksasana (tree pose)

Pose type: Balancing/standing

The tree pose is one of the first balancing postures new yoga practitioners try. If you have a medical condition such as low blood pressure that affects your balance, the tree pose is one you may want to skip. You can also modify the tree pose by placing one of your hands against a wall for support.

4. Balasana (child's pose)

Pose type: resting

When you need a break from your class or you're feeling fatigued, the child's pose allows you to gently stretch your hips, back, ankles, and thighs while you rest.

5. Bhujangasana (cobra pose)

Pose type: backbend

The cobra pose is popular in flow yoga, where it's done several times during every class. This pose is a part of the vinyasa poses sequence. A full cobra offers a deeper backbend, while low cobras are done by lifting your chest without pressing into your hands.

6. Adho mukha svanasana (downward-facing dog)

Pose type: standing

Because of its unique name, the downward dog is one of the most well-known yoga poses. Remember to place most of your weight on your legs and get your hips up high with your heels stretching to the floor. You don't have to have your heels touching the floor.

7. Sukhasana (easy pose)

Pose type: seated

The easy pose is one of the first poses new yoga practitioners learn. This pose is what many people think of when they picture someone doing yoga or meditating. To do the easy pose, sit cross-legged on your mat and rest your hands palms up on your knees, keeping your spine as straight as possible.

8. Uttanasana (standing forward bend)

Pose type: standing

To do this pose, stand up straight, exhale, and bend down to touch your hands on the floor, allowing your head to hang heavy. Your legs can be gently bent with your feet hip-width apart.

9. Paschimottanasana (seated forward bend)

Pose type: seated

The seated forward bend is a hamstring stretch. This pose helps people who do a lot of sitting strengthen and lengthen their hamstrings. The seated forward bend gives the entire back of the body a stretch.

10. Janu sirsasana (head-to-knee pose)

Pose type: seated

If you have tight hamstrings, forward bends can be challenging. The head-to-knee pose is more accessible because you stretch just one leg out at a time. For this pose, you can also use a strap to place around your foot.

11. Tadasana (mountain pose)

Pose type: standing

Mountain poses align your body from the top of your head down to your heels. In this pose, your pelvis and shoulders are staked along the line. The mountain pose helps improve posture and will give you clues about which poses you need to implement for strengthening.

12. Setu Bandha sarvangasana (bridge pose)

Pose type: backbend

The bridge pose is the first backend pose most people do. This pose is ideal to begin incorporating backbends into your practice because it improves your spine's mobility. You can also try a supported bridge pose with a block. If you have a neck injury, avoid the bridge pose.

Yoga classes: what to know before you go

First of all, is yoga for everyone? The short answer is yes. Whether you're fit or “out of shape”, young or older, there are yoga poses for almost everyone. To do yoga, you don't have to be flexible. Your yoga practice will need to be adjusted depending on your ability. For example, if you have ankle or knee problems, some poses will be more challenging.

Here are a few things to keep in mind before you attend your first yoga class:

• Most yoga studios don't provide mats, but if you forget yours, they will probably have one you can borrow or rent.
• You don't have to invest in expensive clothing to do yoga. Just wear something that's loose, stretchy, and comfortable.
• Beginner and intermediate yoga classes last about 60 minutes, while classes for certain styles may take up to 90 minutes.
• Arrive at your first class early so you can ask questions or observe other classes.
• Be sure to bring a towel and water to drink.
• For two hours before class, avoid eating a full meal. You can enjoy healthy light snacks.

Reach your health goals with yoga

A yoga practice can add value to many different areas of your life. Evidation Members can track their healthy activities. Download the app to learn more.

The aim of Minority Mental Health Awareness Month is to raise awareness about the unique struggles faced by Black Indigenous People of Color (BIPOC) groups regarding mental health and mental illness. Mental health affects how we feel, think, and act. Also, mental health determines how we relate to others, handle stress, and make healthy choices.

Anyone can experience mental health challenges, and mental health conditions don't discriminate based on race/ethnicity, identity, or skin color. The Centers for Disease Control (CDC) defines mental health as our psychological, social, and emotional well-being.Mental health is a critical issue that often gets overlooked. Adding to this are health disparities that exist for certain BIPOC groups. Many groups are not represented adequately in the broader conversation around mental health and have less access to mental healthcare. For this reason, mental health organizations and practitioners focus on addressing the mental health stigma and lack of access among BIPOC populations.

July is Minority Mental Health Awareness Month

Until her death in 2006, Bebe Moore Campbell—advocate, author, and co-founder national spokesperson for National Alliance on Mental Illness Urban Los Angeles—worked tirelessly to eliminate stigma and advocate for mental health education among diverse communities. In 2005, Campbell and longtime friend Linda Wharton-Boyd got to work to outline the concept of a month dedicated to raising awareness about mental health and BIPOC groups.

After Campbell passed, Wharton-Boyd and other allied advocates took up the torch to reignite the cause. In 2008, the month of July was designated as the Bebe Moore Campbell National Minority Mental Health Awareness Month.

Mental health disparities

BIPOC can suffer from poor mental health outcomes and health disparities in treatment due to cultural stigma and lack of access to mental health services. According to the CDC, 

“Health disparities are preventable differences in the burden of disease, injury, violence, or opportunities to achieve optimal health that are experienced by populations that have been disadvantaged by their social or economic status, geographic location, and environment. Many populations experience health disparities, including people from some racial and ethnic groups, people with disabilities, women, people who are LGBTQI+ (lesbian, gay, bisexual, transgender, queer, intersex, or other), people with limited English proficiency, and other groups.”

Contributing factors affecting access to treatment by members of BIPOC groups may include:

• Mental illness stigmas
• Denial of mental health issues
• Language barriers
• Lack of knowledge of treatment options
• Lack of providers from diverse ethnic or racial backgrounds
• Lack of insurance or under-insured
• Distrust in the healthcare system

Awareness is essential in helping to bridge the gaps in access and care. Understanding and acknowledging the struggles people face is the first step. 

Mental health within BIPOC Communities

Mental health is an essential concern at every stage of life, beginning with childhood and extending into adolescence and adulthood. Alternatively, behavioral health is best defined as the specific actions taken by people. Mental health can influence an individual's behavioral health.

Black People 

According to 2020 statistics, Black people living below the poverty level are twice as likely to report emotional or psychological distress than Black Americans living twice above the poverty level.

While Black people living below the poverty level are more likely to experience mental health concerns, only one in three people needing mental health care receive it. Moreover, Black people living with mental illness have lower rates of receiving any mental health service, including outpatient services and prescription medications. 

Native American and Alaska Natives

About 21% of people who identify as Native American and Alaska Native lack health insurance coverage, a disparity when compared to only 9.4% of the U.S. general population who don’t have insurance coverage. 

And Native/Indigenous people in America report experiencing serious psychological distress 2.5 times more than the general population over a month’s time.

In many cases, people living in  Native American and Alaska Native communities rely on traditional healing systems such as ceremonies that focus on balancing body, mind, and spirit with a connection to land and place. A strong identification with culture and an enduring spirit make many people reluctant to embrace new practices and change. 

Like other groups of people, Native American and Alaska Native individuals face stigma associated with mental illness. Also, there is a profound lack of culturally sensitive services for mental health treatment. 

Asian Americans, Native Hawaiians, and Pacific Islanders (AANHPI)

In 2018, AANHPI were 60% less likely to receive treatment for mental health issues when compared to non-Hispanic white people. One study discovered that 70% of refugees from Southeast Asia were diagnosed with PTSD when they sought mental health treatment.

While AANHPI less frequently report serious psychological distress than non-Hispanic white people, reporting by Pacific Islander and Native Hawaiian people is similar to that of non-Hispanic white people. 

In 2019, Native Hawaiians and Pacific Islanders were three times less likely to receive prescription medications for mental health treatment or mental health services than non-Hispanic white people. Other statistics for Native Hawaiians and Pacific Islanders are limited because of reliability of current data and sample size limitations. 

Overall, AANHPI are the least likely ethnic group to access mental health services. 

LatinX/Hispanic

The Hispanic/LatinX community in the U.S. is very diverse, with people of numerous ethnicities from several different nations. While the Hispanic community is less at risk of many psychiatric disorders, Hispanic people living below the poverty level are twice as likely to report severe psychological distress than Hispanic people living more than twice over the poverty level.

In 2018, non-Hispanic whites were twice as likely to seek mental health treatment than Hispanic people. Hispanic people born in the U.S. report higher rates for many psychiatric disorders when compared to Hispanic immigrants. 

How to support

If you or someone you know is struggling. Help is available. The Mental Health of America organization has culturally appropriate resources. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988. 

If you are from a BIPOC community these resources may be more inclusive: Blackline is a hotline geared toward the Black, Black LGBTQIA2+, brown, Muslim, and Native communities. Trans Lifeline is a hotline for trans and questioning individuals. Wildflower Alliance is a peer support line and offers online support groups focused on suicide prevention.

Strategies for improvement

Unfortunately, stereotypes abound when it comes to mental health. Cultural stigma can add to this and can significantly affect a person’s willingness to reach out for help. Raising awareness is critical to change and improvement in BIPOC mental health. 

1. Gather info: Stigmas stem from having inadequate knowledge. Learning more about mental health and the unique experiences of individuals is the first step to raising awareness about the unique issues faced by BIPOC populations.
2. Speak up: Encourage others to speak up about the challenges they're living with, and be an example by speaking up about your own issues.
3. Be open: The more professionals and laypersons alike recognize the devastating impact of mental health on BIPOCcommunities, the sooner stigmas are challenged and set aside.
4. Listen to people: When a person is experiencing a mental health crisis or signaling emotional distress, listen to them.

Mental health and the benefits of keeping track of your health

Many people who are diagnosed with mental illness can get support to manage their health when they participate in group or individual therapy, take medication or supplements, acupuncture, and/or find an outlet like exercise or a hobby. With many different treatment options available, individuals can find a treatment plan that works for them.

Evidation Members can earn points for tracking healthy actions, including activities that contribute to mental health. Download the app today to learn more.

The long, sunlit days of summer give you a chance to kick back, soak up the sunshine, and enjoy activities you may not have time for during the rest of the year. Summertime is the season when we find it irresistible to set aside busy schedules and indulge in some much-needed laid-back fun and relaxation, whether we do this at home or set out for a memorable adventure.

With all of the opportunities for enjoyment, summer also comes with its own share of hazards. Let's dive into these tips for staying healthy and refreshed so you can make the most of your summer.

What to eat in summer

Summertime brings an abundance of fresh fruits and antioxidant-rich vegetables to farmer's markets. Try all of these when they're in season:

• Corn on the cob
• Watermelon
• Vine-ripened tomatoes
• Bell peppers
• Leafy greens
• Cucumbers
• Peaches
• Berries
• Plums
• Figs
• Nectarines

There's nothing quite like a nice, cool ice pop or ice cream treat to cool you down on scorching hot days. If you want to avoid eating excess sugar, try smoothie pops. To make these healthy popsicles, buy some ice pop molds and fill them with your favorite smoothie. You can also layer your homemade popsicles with fruit and yogurt to make them more filling.

Whenever possible, stay on your regular eating schedule, including breakfast.

Food safety when outdoor cooking and picnicking

More people take advantage of outdoor cooking in the summer, and it's important to keep food safety in mind. Follow these tips to keep your delicious outdoor foods safe:

• Don't leave perishable food in the heat or sun for more than two hours.
• Keep your food packed with ice packs in an insulated cooker.
• Use separate cutting boards for vegetables, raw meats, and cooked meats.
• Use clean knives between uses.
• Use a meat thermometer to ensure you're cooking meat to the correct temperature.

Sun safety

One of the most important summer wellness tips is to stay safe in the sun. One of the most common forms of cancer is skin cancer. Wearing protective clothing helps, but we all need sunscreen, too. Don't forget your ears, lips, scalp, hands, and eyelids.

The American Academy of Dermatology (AAD) recommends daily, year-round use of a water-resistant SPF 30 sunscreen providing broad-spectrum coverage. Apply sunscreen 15 minutes before you go out into the sun, and reapply it every two hours. One ounce of sunscreen will adequately cover most bodies. Helpful tip: one ounce of sunscreen is about the amount that fills a shot glass.

Insect repellent

It's not just people who thrive in the summer. Ticks, fleas, and mosquitos are also prolific, and these insects can pass on illnesses that can cause temporary or long-term health issues.

To keep these bugs at bay, experts recommend using products that contain DEET for your skin and permethrin for your clothing. Both of these chemicals will keep bugs away from you and your family members.

If you don't want to use DEET, the Centers for Disease Control (CDC) suggests looking for a product that contains lemon eucalyptus oil. Note that the CDC doesn't recommend using pure lemon eucalyptus oil. Rather, find an insect repellent that has the oil mixed in. Also, don't use these products on children under the age of 3.

Stay hydrated

The first step to keeping cool in the summer is to stay hydrated. If you don't love drinking plain water or just want a little variety, you can add flavor to your H20. Try adding watermelon or berries to your drinking water for a delightful flavor boost.

Mint and cucumber are also flavorful options. A splash of lemon or lime juice is another healthy add-in (you get the added benefit of some extra vitamin C!). Food like tomatoes, cantaloupe, watermelon, and cucumbers also provide excellent hydration.

Get moving

Summer is full of lazy days but staying active is important. To keep moving when the afternoons are hot, take advantage of cooler daytime hours, such as mornings and evenings.

Whether you run, bike, walk, play soccer, or swim, the American Medical Association (AMA) recommends 75 minutes of vigorous exercise and 150 minutes of moderate exercise every week for healthy individuals. Fun summer exercises include outdoor yoga classes in the morning and water aerobics.

How to stay cool in the heat

Staying hydrated is the key to keeping cool in the summer. Here are some more tips for making sure you don't get overheated:

• Spa towels: Use chilled towels to cool off quickly. Soak clean washcloths in cold water, adding a few drops of essential oil if you like. Wring the washcloths and roll them up. Keep them in a plastic bag or container in your refrigerator.
• Mornings and evenings: Try to do outdoor activities such as exercising, shopping, and gardening in the morning or evening.
• Lightweight clothing: Wear loose-fitting, lightweight clothing so that when you sweat, it evaporates and keeps you cooler.
• Hats: When possible, don a wide-brimmed hat to keep your head cool and give you some shade.
• Seek shade: Between 10:00 a.m. and 4:00 p.m., limit your direct sun exposure.

Summer wellness tips

In addition to all of the important tips we shared above, keep these in mind to stay healthy in the summer.

Get plenty of rest

Insufficient sleep is associated with higher blood sugar levels, increased hunger, impaired problem-solving, and poor concentration. Be sure to stop having fun for long enough to get plenty of high-quality sleep.

Travel healthy

It's easy to let our healthy habits slide when traveling. Finding nutritious food options is more challenging on the road and long stretches of time on a plane or in a vehicle sap our energy.

If traveling by train or bus, make time for a brisk walk before you hop aboard. Also, if time allows, skip moving sidewalks and walk instead so you can still get your steps in. Take advantage of exercise equipment at your hotel's gym or take a walk around the neighborhood when visiting relatives.

Wear shoes that support your feet

Sandals and flip-flops are the go-to footwear for many people in the summer. However, some of these styles are flimsy and may not provide enough support for long periods of time. Try to find styles that support your feet, or opt for sneakers when you're not at the beach or pool.

Enjoy alcohol in moderation

Who doesn't love a tasty frozen drink or cool cocktail in the summertime? Make it a goal to enjoy alcoholic beverages in moderation, both for your health and safety and for the safety of others.

Stay healthy in summer

Summer is a time of fun, joy, and making memories. Staying healthy is the key to ensuring that your summer memories are good ones.

Evidation Members can track points for activities that include getting plenty of sleep, staying hydrated, food intake, exercise, and more. Download our app to get started today.

Melatonin is a hormone made naturally by our brains, and its key function is to help us fall asleep at night. What does melatonin help with? Because it has an effect on the body's circadian rhythm—the 24-hour cycle that affects every cell in our bodies—melatonin supplements are helpful for many people who have trouble sleeping.

Some professions and lifestyles take a toll on a person's circadian rhythm. This includes shift workers or people who travel internationally. Additionally, medical conditions or certain medications can also affect a person's sleep patterns. If you are experiencing any of these situations, your medical provider may suggest a melatonin supplement.

Let's dive in and learn all about how melatonin works, when you should take it, and how quickly it will help you get to sleep.

How does melatonin work?

The pineal gland in the middle of your brain produces melatonin. This gland is controlled by a group of nerve cells (neurons) called the suprachiasmatic nucleus (SCN). These nerve cells send signals to each other to control your body's clock.

During the daytime, the pineal gland is in the background and not producing a lot of melatonin. However, when it starts to get dark, the pineal gland goes to work to begin producing melatonin that helps you sleep.

As your body increases its melatonin levels, your blood pressure and body temperature start to drop. The more melatonin you have in your body, the sleepier you'll feel. Basically, melatonin works with your body's natural rhythm to help you feel ready to sleep when bedtime rolls around.

When to take melatonin

Melatonin doesn't knock you out as many prescription sleeping pills do, so it's important to take it about two hours before you go to bed. However, some people may benefit from taking melatonin as late as 30 minutes before bedtime. If you wait too late to take your melatonin, you may feel groggy when you wake up.

How fast does melatonin work?

Does melatonin work right away? The short answer is that your body absorbs melatonin quickly.

Most people produce more melatonin between one and two hours before their regular bedtime and begin to get sleepy. Similarly, if you take a melatonin supplement, you'll probably begin to feel drowsy about two hours later.

In most people, melatonin levels reach their peak about an hour after you take your supplement, so plan on being drowsy in about an hour until you know how your supplements affect you.

Several other factors influence how quickly melatonin works, including the time you take them, your body weight, and other medications you take.

Melatonin is available in all of these forms:

• Regular melatonin sleeping pills: Active ingredients are released immediately.
• Extended-release melatonin: Active ingredients are released more slowly than regular melatonin sleeping pills.
• Melatonin patches: Active ingredients are released more slowly than melatonin pills. Studies have also shown that people who use melatonin patches go to sleep more quickly and sleep for longer.
• Melatonin gummies: Some studies have found that melatonin gummies absorb better or similarly to pills.
• Melatonin melts: Melts are dissolved between the cheek and gums or under the tongue. These absorb more quickly than melatonin gummies.

How long does melatonin stay in the body?

Melatonin's half-life is 40-60 minutes. A drug's half-life is the amount of time it takes for your body to eliminate half of the dose.

Most drugs require up to five half-lives to be completely eliminated. With a half-life of between 40 and 60 minutes, this means that melatonin is in your body for about five hours after you take it.

If you remain awake after taking your melatonin, you'll probably feel drowsy. For this reason, you should avoid using heavy machinery or driving after taking melatonin.

Keep in mind that everyone metabolizes melatonin differently and many factors affect how long it stays in your body, including:

• Caffeine intake
• Age
• Tobacco use
• Body composition
• Health status
• Medications
• Melatonin usage (how often you take it and whether you use extended-release or regular melatonin)

Precautions with melatonin

The most important thing to consider before taking melatonin is that it isn't regulated by the U.S. Food and Drug Administration (FDA). Melatonin supplements on the market have been studied and found not always to contain the dosage the manufacturer lists on the labels. Before buying a product, read reviews carefully and look for supplements that have undergone third-party testing.

While melatonin is widely considered to be safe, there are some precautions to take before starting any new medication, whether prescription or over-the-counter.

You shouldn't take melatonin if any of these apply to you:

• Autoimmune disease
• Pregnant or breastfeeding
• Depression or anxiety
• Heart or kidney disease
• Seizure disorder
• Immunosuppressants or contraceptives

Also, please speak with your medical care provider before taking melatonin if you take any of these because of potential drug interactions.

• Caffeine supplements (or excess caffeine)
• Birth control pills
• Vitex agnus-castus (chasteberry)
• Antidepressants
• Anti-seizure medication
• Blood thinners
• Blood pressure medication
• Medication that weakens the immune system

It's important to understand that you shouldn't operate machinery or drive within four to five hours after you take melatonin. If you take sleeping pills or drink alcohol in the evening, don't take melatonin the same night. The combined effects of these substances and melatonin can make you too sleepy and even cause breathing problems.

Melatonin side effects

Like most medications or supplements, melatonin can have side effects. While most health experts believe melatonin is safe for healthy people, its side effects haven't been studied extensively.

These are the most common side effect of melatonin:

• Drowsiness during daytime hours
• Dizziness
• Headache
• Irritability
• Upset stomach
• Temporary depression
• Intense nightmares

Get well-rested for optimal health

Being well-rested is essential if you want to perform at your best and enjoy a healthful existence. Melatonin can help many people enjoy better sleep.

Evidation Members can earn points for tracking activities that include sleep, staying hydrated, food intake, walking, and more. Download our app to get started today.

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Modern life is stressful. The COVID-19 pandemic and its aftermath have added to that stress, leaving society at the highest risk of burnout than we’ve had in decades. Financial stress is also at all-time highs, adding to the problem.

According to the American Psychological Association, 79% of employees are experiencing high levels of work-related stress. Nearly 3 out of 5 report negative impacts from this. A surprising 44% of adult workers report physical fatigue and 36% report mental fatigue due to stress.

What do these numbers mean? They mean that burnout is a serious concern for the modern adult, and it isn’t just a risk for people in the workforce. People from all walks of life can face stress that can lead to burnout. The statistics also show that most of us don’t know how to manage the stress that causes it.

What is burnout? How does it affect you? Keep reading to learn about this common issue and what you can do to spot it, prevent it, and heal from it.

What is burnout?

The term “burnout” was coined by Herbert Freudenberger, a psychologist who practiced in the 1970s. It refers to severe stress that leads to complete physical, emotional, and mental exhaustion.

Burnout goes beyond just feeling tired or fatigued. When someone’s in burnout, they might struggle to handle their daily responsibilities. They often feel as though they can’t give anymore, and they can feel hopeless about life.

Unfortunately, burnout is not a temporary problem. It doesn't go away on its own and can severely impact a person’s physical and emotional health. Thankfully, there are steps you can take to prevent burnout and overcome it if you do experience it. That’s why understanding burnout, its causes, and good prevention steps is so important.

Common causes of burnout

Stress is the underlying cause of burnout, but stress can come from many areas of life. Here are some examples:

• A nurse faces high stress on the job as they deal with increased demands and nursing shortages.
• A CEO of a large corporation must manage the demands of growing a business and increasing the bottom line while keeping employees and shareholders happy.
• A stay-at-home parent faces stress from the daily tasks of parenting combined with the lack of social interaction.
• A newlywed couple finds it difficult to afford their household needs while starting out in their careers, leading to high emotional and financial stress.
• An adult child who works a hard job comes home each night to care for their elderly parent, meaning they never have time to relax.
• A recent high school graduate finds it necessary to work multiple jobs to pay their bills, and this creates a stressful schedule on top of financial strain.

The stress in each of these people’s lives is different, but the end result’s the same: exhaustion and apathy. This is burnout.

What are common signs of burnout?

Burnout looks different from person to person, but some common signs of this problem include: 

• Exhaustion – This common symptom of burnout makes working productively challenging. It derails concentration and enjoyment in life.
• Cynicism – When someone is experiencing burnout, they become increasingly cynical about life and its challenges. While most people will be cynical occasionally, if it’s becoming a habit, you might be experiencing burnout.
• Inefficacy – This term refers to a general feeling of incompetence or the lack of achievement in life or work.
• Changes in eating or sleep habits – According to Eastern Washington University, many people find their eating or sleep habits changing when they experience burnout. They either eat and sleep too much or too little.
• Physical symptoms – Headaches, immune system concerns, and muscle pain can all occur due to burnout.

How to prevent burnout

Modern life has many stressors. When possible, we should try to take measures to manage that stress in a healthy way to prevent the negative effects of burnout.

If you’re wanting to prevent burnout, there are some proactive steps you could take. 

1. Try adding some self-care to your routine

One way to reduce stress and prevent burnout is to make taking care of yourself a priority. You could use tools like Evidation to track sleep, eating, and exercise, and make sure you’re caring for your body.

Make time in your week for activities you enjoy that feel relaxing. When possible. When you start feeling stressed and worn down, find ways to engage in activities that help you reset.

If you’re pressed for time or resources, self-care can be simple. Instead of a shower one night, consider a warm bath to relax your muscles. This doesn’t take much additional time or cost anything, but it could end up being a great self-care addition to your life.

2. Look for ways to reduce exposure to stressors

While you can’t eliminate all stress from your life, see if you can reduce some exposure. For example, if work is stressful, you could limit your exposure by having set times when you do work activities and set times when you focus on your non-work life. Even if you’re working multiple jobs, you can learn to walk away from work responsibilities when you clock out from each one for the day.

It’s not always work that makes people feel stressed. If you have people or activities in your personal life that are stressful, limit your exposure to them or plan to do something less stressful after you spend time with those people to combat the effect of the stress.

3. Find meaningful ways to connect with others

Healthy interpersonal relationships can help you overcome the symptoms of burnout. Your friends and family can encourage you to slow down when you’re taking on too much.

Once you have those people in your life, you could grow those relationships by dedicating time to them. You’ll need that support system when life gets stressful.

How to recover from burnout

Most people will experience burnout from time to time, even with the best possible plan. When you find yourself in that position, try to take steps to recover. Here are some tips that can help:

• Rest – When you find yourself in full-blown burnout, see if you can take some time off. Your body and mind need time to rest and recuperate. If you can’t take time off work, find other places to carve out time for rest. Going to bed earlier some nights or making time to sit and watch a movie with a friend are examples of restful activities you can do when you have some extra time.
• Improve your personal care – Eating well, sleeping, and exercising are often the first things that stop happening when we’re stressed. Find ways to add these back in. If you can’t make big changes due to your schedule or budget, start small. Swap out a bag of chips for an apple for your snack, and start going to bed just 30 minutes earlier. You can add exercise by taking the stairs instead of the elevator, even if you can’t carve out time or money to go to the gym. Use tools like Evidation to track your new habits.
• Ask for help – If your workload’s overwhelming and you have a support system around you, ask for help managing it. If you can’t get help, consider reassessing your goals and determining if you can cut back somewhere while still meeting your needs and achieving your goals. Asking for help could also look like reaching out to your doctor or a mental health professional for guidance. 
• Reduce your stress – The human body wasn’t designed to handle extreme stress for endless weeks and months. Learning to either reduce stress or manage stress more effectively may help avoid burnout. If you’re able to lessen your responsibilities, that may help, but if not, activities like meditation, yoga, and walking can release the hormones that counter the stress hormones.
• Learn a new perspective – There will be situations where you can’t reduce your stress. In these, learn a new perspective. Decide what you can and can’t fix, and stop taking responsibility for the things you can’t change. This mental shift in perspective may help you recover.

Reward yourself for less stress with Evidation

Preventing burnout relies heavily on self-care, and there are many tools available to help. Evidation is one of them.

With Evidation, you can reward yourself for making better health choices. Simply pair your favorite health-tracking app with Evidation, and earn rewards for every healthy choice you make.

Keep track of your health as you strive to manage stress more effectively – download the app today!

The energy we feel when we're awake is often related to how much sleep we get at night. 

We can all relate to the dreaded feeling of taking on the day after a night of poor sleep. Your body feels worn out, and your brain is full of fog.

During sleep, our body works to support and maintain our physical health and healthy brain function.

In a sense - your body recharges and repairs itself during this time.

Whether you’re striving to perform and feel your best with sports, work, or family life - sleep plays a critical role. 

But, how much sleep do we really need? 

When we asked our members the common health myths and practices they believed in - getting 8 hours of sleep every night was amongst the top ten.

But, is this true?

Does it really matter how many hours of sleep we get? 

Is quality or duration of sleep more important?

And, can age affect how much sleep is optimal for our health?

We’ll be discussing all these questions and getting to the bottom of the idea that we need 8 hours of sleep every night to be at our best!

How much sleep do I need?

According to the National Sleep Foundation, the average adult needs about 7-9 hours of sleep every night. However, many factors can affect how much sleep you need, including age, pregnancy, your level of physical activity, and prior sleep deprivation (sleep deficit). We'll go into that later in this article.

If you get between 7 and 9 hours of sleep most nights, you'll spend about one-third of your life sleeping. However, keep in mind that the time you spend sleeping isn't wasted time. Your body is getting a lot of work done while you're sleeping. If you get high-quality sleep—and enough of it—you'll be healthier, more energetic, and more productive when you're awake.

But sleep duration is only part of the equation. Sleep quality matters just as much when it comes to whether or not your sleeping hours are actually restorative. The key is to progress through the four stages of the sleep cycle multiple times every night.

Genetics also plays a role in how much sleep you need. A 2009 study found that some people have a mutation in the DEC2 gene. These people can function efficiently on very little sleep. In fact, people with this mutation are well-rested after just 6.25 hours of sleep per night.

In 2019, a second short sleep gene was discovered when researchers at the University of California, San Francisco identified 50 families whose members require less than 6.5 hours of sleep per night. The research team used whole exome genome sequencing to study three generations of naturally short sleepers in one of these families and found a rare mutation of a gene that was being passed down in the family's DNA.

People who have these specific gene mutations are called "efficient sleepers." Magaret Thatcher, the former British prime minister, famously needed only four hours of sleep to feel well-rested and energetic. Researchers suggest that Thatcher probably had one of the gene mutations. However, most of us aren't this lucky. Less than 1% of humans have one of these mutations, so most of us need 7-9 hours of sleep to function at our best.

Quality or duration?

First, we should understand the difference between sleep quality and duration.

Whether you’ve had nights of tossing and turning or nights where you’re waking up often. Not all of our time spent trying to sleep is of good quality. 

According to the nationwide research team - assessing sleep is better done using quality of sleep as a measurement rather than using the duration.

But, what does quality sleep even mean?

How can we measure the quality of our sleep?

The National Sleep Foundation states that there are generally 4 aspects used to measure the quality of sleep:

1. Wakefulness: which is the amount of time you spend awake after first falling asleep 
2. Sleep latency: this refers to the amount of time it takes you to fall asleep
3. Sleep efficiency: the time you spend sleeping while lying in bed
4. Sleep waking: how many times you wake up during your sleep

Becoming aware of all four parts of your sleep quality will allow you to better measure if you’re having a good sleep.

Do you wake up in the middle of the night?

Do you have trouble falling asleep?

These are all questions we should be asking ourselves when trying to figure out how much sleep we really need.

But, how come?

Why does it matter?

8 hours of quality sleep is much different from 8 hours of poor quality of sleep. 

In fact, you feel the difference the day after.

Those days when we wake up feeling energized and satisfied with our sleep are generally days we can say we had a good quality sleep.

Right?

This brings up the point that when we refer to the hours of sleep we get a night, we’re referencing good quality sleep, not poor quality sleep.

But, the question still remains - how much sleep do we really need?

How many hours of sleep by age?

I’m sure we can all agree that age plays a role in the amount of sleep that’s necessary for optimal health.

When we were infants if we weren't crying or eating we were sleeping, and during our teenage years sleeping in felt like the greatest thing ever!

During infancy, the recommended number of sleep is as much as 16 hours a day! But, as we grow up the recommended time spent sleeping begins to lessen and lessen. 

1. From the ages of 3-5, it’s recommended we sleep 10-13 hours a day
2. From the ages of 6-12, it’s recommended we sleep 9-12 hours a day
3. From the ages of 13-18, it’s recommended we sleep 8-10 hours a day
4. Then, from adulthood onward, it’s recommended we sleep 7 or more hours a day

Other than age, there are other factors that can affect our sleep patterns.

How much sleep we need can also be affected by things like:

1. Pregnancy
2. Sleep quality 
3. Physical activity
4. Reaching older age
5. Previous sleep deprivation

Some of these factors may cause us to have a poor night's rest, making us fall behind in our sleep. Think of it like sleep debt. Sleep debt accumulates when we sleep fewer hours than our body needs. 

For example, your body may need 7 hours of sleep, but when you only sleep for 5 you create 2 hours of sleep debt.

This is why some people decide to nap, go to bed earlier some nights, or even sleep in on the weekends! 

These approaches may provide temporary recovery and energy. But, research suggests that 1 hour of sleep debt takes a total of 4 days to recover to your optimal level. 

This means it’s better in the long term for you to do your best to maintain a sleep schedule that fits your lifestyle. 

The general guidelines provided by the NIH say from 18 years old and onward we should be getting 7-8 hours of sleep per night.

What is the sleep cycle?

The sleep cycle—sometimes referred to as the sleep-dream cycle, ultradian sleep cycle, or REM-NREM cycle—is the period of time it takes to transition through the four stages of sleep, which we'll define below.

A sleep cycle takes between 90 and 110 minutes, but can extend to up to 120 minutes. However, like all aspects of sleep, the sleep cycle duration varies depending on various factors. For example, the sleep cycle for infants lasts about 50-60 minutes.

If you sleep 7-9 hours at night, you'll go through between four to six sleep cycles.

Sleep cycles can be affected by a number of different things, including some medications. To encourage a healthy sleep cycle, try some of these things:

• Turning off all artificial lighting sources
• Practicing good sleep hygiene
• Relaxation techniques or meditation
• Avoiding caffeine in the afternoon and evening

Let's learn more about the four stages of sleep that make up the sleep cycle.

What are the four different types of sleep?

Sleep is divided into four stages. The first three stages are NREM sleep, and the fourth stage is REM (rapid eye movement) sleep.

The acronym NREM stands for "non-rapid eye movement," and the acronym REM means "rapid eye movement." NREM sleep is abbreviated by the letter N, with numbers representing the stages.

1. Stage 1: N1 (NREM - drowsiness and light sleep)
2. Stage 2: N2 (NREM - light to moderate sleep)
3. Stage 3: N3 (NREM - deep sleep, delta sleep, or slow-wave sleep)
4. Stage 4: REM (rapid eye movement or REM sleep)

Note that many experts cite five sleep stages, with two stages of deep sleep. However, the majority of sleep scientists focus on the four stages, so we're using the sleep stage guidelines established by the Sleep Foundation for this article.

Let's do a deep dive into what these four sleep stages mean.

Stage 1: N1 (drowsiness and light sleep)

Duration: 1-7 minutes

When you're in sleep stage 1, you drift from wakefulness to sleep. This light NREM sleep doesn't last for long. During stage 1, you begin to relax and dream, but you may twitch occasionally as you transition to stage 2.

During this stage, your body isn't fully relaxed, but brain and body activities start slowing down. If you're not disturbed, you will move quickly into state 2 of the sleep cycle.

Stage 2: N2 (light to moderate sleep)

Duration: 10-25 minutes

While still light sleep, stage 2 of the sleep cycle has you drifting into steadier sleep. As your heartbeat and breathing slow down, your muscles begin to relax. During this time, your body temperature decreases, and your brain waves become less active.

In this stage, brain activity begins to slow, but you will still have short bursts of activity that help your body resist being awakened by external stimuli. Throughout the night, stage 2 can become longer during sleep cycles. You spend about half your sleep time in N2 sleep.

Stage 3: N3 (deep sleep, delta sleep, or slow-wave sleep)

Duration: 20-40 minutes

The deep sleep stage of the sleep cycle lasts for up to 40 minutes, and it's more difficult for someone to wake you up when you're in this stage. Your breathing rate, muscle tone, and pulse rate decrease during N3 sleep, and your body begins to further relax.

Stage 3 is also known as delta sleep because of the identifiable patterns of brain activity. Another name for this stage is slow-wave sleep (SWS).

Deep sleep is critical to getting restorative sleep. This stage allows your body to recover and grow. Stage 3 also boosts your immune system and impacts some of your other bodily processes.

While brain activity is reduced in Stage 3, evidence suggests that deep sleep contributes to creativity, insightful thinking, and memory.

During the first half of the night, you spend more of your sleep time in deep sleep. Throughout the night and subsequent sleep cycles, deep sleep stages get shorter.

Stage 4: REM (rapid eye movement, REM sleep)

Duration: 10-60 minutes

Brain activity picks up during REM sleep, coming close to the same as waking hours. However, your body also experiences a temporary muscle paralysis called atonia. There are two exceptions to atonia: the muscles that control breathing and the eyes. Although your eyes are closed, they can also be seen moving quickly, and that's where the name "rapid eye movement" comes from.

The REM stage is believed to be highly associated with cognitive functions such as learning, memory, and creativity. During REM sleep, most people have vivid dreams because of increased brain activity, but they’re more common in NREM stages. 

In most circumstances, you don't enter REM sleep until you've been asleep for approximately 90 minutes.

REM stages get longer throughout the night, particularly during the second half of the night. The first REM stage might last for just a few minutes, and later stages can last for about an hour. REM stages make up about 25% of sleep in the average adult.

Why is deep sleep so important?

The effects of sleep deprivation are well-known, and as we explained earlier, the quality of your sleep is as important as the quantity. All sleep stages are necessary, but deep sleep specifically offers numerous mental and physical benefits.

Deep sleep starts between 20 and 30 minutes after you first doze off, and it's this restorative sleep that dominates the first half of your sleep. Deep sleep lasts for up to an hour at a time, then you drift into deep sleep again approximately every 90 minutes.

Deep sleep is the most restorative sleep, and it's when we produce most of our growth hormones. For children, this is what helps them grow and develop. However, for adults, growth hormones are involved in youthfulness.

Also known as slow-wave sleep (SWS), deep sleep strengthens our bones and muscles, keeps our immune systems optimizing and functioning, helps us prevent injury, and contributes to many other important bodily functions. Equally important, if we're injured, deep sleep helps with recovery.

This sleep stage has been shown to have potential importance in regulating glucose metabolism, and elite athletes value deep sleep because it helps them replenish their energy stores. Researchers believe that deep sleep is important for memory and cognitive function and that it plays a significant role in motor skills, language learning, and brain development.

Signs you might not be getting sufficient deep sleep

If you are experiencing any of these issues, you may not be getting enough deep sleep.

• Reduced attention and alertness
• Hitting the snooze button repeatedly
• Cognitive fogginess
• Feeling drowsy
• Lowered libido
• Cravings for food high in calories
• Irritability
• Dozing off when it's not convenient, such as at your desk
• Slow reaction time (increased risk of having accidents)
• Increased anxiety
• Trouble forming new memories and learning

When you wake up, you should feel refreshed and alert. If you don't, you may not be getting enough sleep or your sleep may be lower in quality than it should be. Conditions such as general sleep disorder and obstructive sleep apnea also affect our sleep quality. In total, about 13-23% of your sleep should be deep sleep. For most people, this equals to between 1 and 2 hours every night for deep sleep. 

What are the long-term effects of not getting enough deep sleep?

In addition to the issues listed above, chronic sleep deprivation has been linked to other serious health conditions. For example, if you don't get sufficient deep sleep, your immune response to vaccines may be weakened.

One of the roles deep sleep plays is eliminating waste products that are potentially harmful from the brain. For this reason, long-term deep sleep disruptions may drive the advancement of such neurological conditions as Parkinson's and Alzheimer's disease.

Because sleep deprivation increases our appetites for high-calorie foods, a shortage of slow-wave sleep may contribute to insulin resistance, which often manifests as heart disease and the development of type 2 diabetes.

How can I get more deep sleep?

If you're concerned that you're not getting enough deep sleep, there are some strategies you can employ to try to increase the quality of your sleep.

• Reducing the stress in your life
• Establishing sleep routines and rituals
• Eliminating caffeine in the afternoon and evening
• Using an eye mask for blocking light
• Using earplugs to block external noise
• Exercising regularly
• Creating a relaxing ritual or routine to wind down near bedtime
• Listening to pink or white noise
• Eliminating screen time for an hour before bed
• Using brainwave entertainment such as binaural beats
• Sleeping in a cool room
• Practicing sleep meditation

The bottom line - How much sleep do we really need?

We know that not all hours of sleep are created equal. There’s a difference between poor quality and high-quality sleep. 

And, we know we can create a certain sleep debt in our lives causing us to fall behind.

This makes us more tired throughout the day, and we often try to catch up on sleep through different methods.

The general consensus for adults 18 years and older is that we should be trying to get 7-8 hours of sleep a night. Which is about 49-64 hours of sleep a week!

But, we know this isn’t always possible. Life can sometimes cause interruptions in getting that amount of sleep.

You should be doing your best to sleep 7-8 hours, but don’t beat yourself up if you can’t always do that. If you can’t sleep 7-8 hours a night, do your best to catch up on it, and try to start maintaining a consistent sleep schedule so you can prevent sleep debt!

Getting 8 hours of sleep each night is just one of the top ten health myths and practices our members said they believed in.

We’re just getting started with our health myth debunking series.

Stay tuned for upcoming blog posts where we're going to talk about more common health myths and if they’re even true!

Sleep your way to optimal health

All of the sleep stages are important to our health and well-being, with deep sleep being the most essential for staying healthy and feeling well-rested. If you're concerned you're not getting enough deep sleep, consider speaking with a healthcare provider or participating in a sleep study.

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

According to the CDC, walking is the most popular form of aerobic physical activity. 

From maintaining a healthy weight to strengthening bones and muscles, walking is a powerful way to take care of your body.

And many of us have heard that we should aim for 10,000 steps a day to really see health benefits.

But is there truth to this?

Or is it just a myth? 

In today’s article, we’ll be diving deep into the concept of whether 10,000 steps a day is the magic number for health or not. We’ll share where this idea comes from, whether it truly is the magic number, and more. Keep reading to learn the truth!

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

Whether you heard it from a friend, or read it on a fitness app, this message has been circling the health community for some time now. 

‍But here’s the truth. 

There doesn’t appear to be any scientific data that 10,000 steps a day is the optimal goal for health.

In fact, the whole idea might actually stem from an old marketing strategy used by a Japanese Pedometer company in the 1960s. The idea came from a marketer, not a doctor.

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

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

If you’re wondering how to get 10,000 steps in a day, the first question to ask is how to fit in the extra time to increase your average steps per day. Knowing how long it takes to get those steps is helpful.

The answer to this question depends on how long your stride is and how quickly you can walk. 

On average, people take 100 steps per minute. This is a pace of about 3 miles per hour, which is a fast walk. If you can keep up that pace for the entire 10,000 steps, then it will take 100 minutes, or 1 hour and 40 minutes, to walk it.

How many miles is 10,000 steps?

The number of miles you’ll cover with 10,000 steps is going to vary based on how long your steps are. Someone with a long stride is going to cover more ground in their 10,000 steps than someone with a shorter stride. A child will cover less ground with 10,000 steps than an adult because of their smaller stride. 

That said, for the average adult, 10,000 steps is about 5 miles or 8 kilometers. If you’re trying to add to your average steps per day by adding walking exercise, knowing how many steps are on your walk is helpful. If you take a 2-mile walk to increase your step count, you’ll likely be taking 3,000 to 4,000 steps on that walk.

Because of the variance in the number of miles you'll cover by walking 10,000 steps a day, measuring steps is more effective than measuring distance. You'll receive the benefits of increased walking, including increased flexibility, increased blood flow, better heart health, improved balance and increased range of motion, as long as you're striving for that 10,000 mark, even if your distance falls short of the 5-mile average.

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

Is 10,000 steps really the magic number?

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

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

‍So is 10,000 steps the magic number or not?

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

They brought all the studies together for a more diverse sample. They found that as the number of steps increased, the risk of cardiovascular disease decreased. 

But the message isn’t that 10,000 steps is the magical number.

‍The message is to move more.

Paluch goes on to explain that just increasing your steps incrementally could be helpful to your cardiovascular health. So, we shouldn’t get caught up in a set goal of 10,000 steps or any other number. 

There is no “all or nothing” when it comes to the benefits we get from walking.  

How many steps a day should you be getting?

So how many steps should we be getting every day?

‍Anything below 4,000 steps a day is considered a low level of physical activity. So, if you’re regularly walking less than that, and if you aren’t limited by mobility or health conditions that prevent you from walking more, it might be a good idea to step up your step count. 

But that doesn’t mean you have to push for 10,000 each day. 

Certain health benefits from walking are prevalent way before we reach 10,000, especially for those who are inactive or have low levels of activity. 

Here’s the takeaway.

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

Your age, health, present fitness levels, and fitness goals can all directly affect the appropriate amount of steps you should be aiming for. 

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

There are 4 levels of aerobic activity the CDC refers to:

• Inactive - this means that there’s no extra physical activity taking place besides the basic movements required for daily life. 
• Insufficiently active - this is when someone does a moderate amount of exercise. Either less than 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. 
• Active - this is the equivalent of someone doing 150 to 300 minutes of moderate-intensity exercise every week. This is the key guideline target range for healthy adults. 
• Highly active - this is when someone does more than 300 minutes of moderate-intensity exercise per week. 

‍But what does moderate-intensity exercise include? 

Moderate-intensity is anything from brisk walking to house and yard work. This means we can achieve 150 to 300 minutes of moderate-intensity activity by walking. 

And according to the American College of Sports Medicine, 7,000 to 9,000 steps a day may be the equivalent of the recommended 150 to 300 minutes of activity each week.

If you’re inactive or insufficiently active, it may be challenging to work towards a goal of 7,000 to 9,000 steps right away. It might be best to slowly work your way up. 

As time progresses, and you begin to learn your physical capabilities, you can start to aim for a particular number. 

If you deal with certain health conditions, it may be best to consult with a healthcare professional to learn about precautions you should take.

How to add more steps in your day

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Taking more steps in your day might seem like a hard thing to do, but there are actually many ways you can incorporate more walking into your daily life. By adding a few small steps now, you’ll find the count on your fitness tracker increasing substantially. Here are a few ideas:

• Take the stairs - avoiding elevators and escalators or anything that decreases how much you walk could be a great way to naturally add more steps into your day.
• Walk with a dog or friend - taking some time out of your day to walk your dog can be a great way to clear your head while also adding in more steps and getting your dog to exercise. And if you don’t have a dog, it might be a great chance to spend some time with a friend and catch up!
• Park further away or walk rather than drive - whether you’re taking a trip to the grocery store or meeting up at a friend's house, taking time to take those extra steps either by walking or parking further away from your destination might be a great way to add more steps into your daily routine.‍
• Listen while walking - If you’re going to listen to music or a podcast, take a walk while you do. This will add more steps to your day, and you’ll still get to listen to what you enjoy.
• Walk while watching TV - If you’re in the habit of watching TV to unwind at the end of the day, consider adding some walking. Walk in place, or load the show onto a tablet or phone to watch while on the treadmill. You’ll log a lot of steps during a one-hour show.
• Get up earlier - Getting up 15 minutes earlier to take a short walk before starting your day could add 1,000 to 2,000 steps to your daily routine, depending on how quickly you walk. Again, little changes add up over time.
• Walk while you wait - If you're waiting for an appointment, step to a quiet corner and walk in place, or pace the hallway. Any time you’re sitting without something you need to do, consider walking instead of sitting.
• Talk on the phone and walk - If you need to take a phone call, put on a Bluetooth headset and walk the neighborhood while you talk. This is another instance when you don't need to just sit, but can get some steps in while you’re doing something else.
• Change your entertainment - Instead of choosing to play on the computer or watch TV, use your free time to explore your local park or farmer’s market. Active, outdoor activities will help you log more steps, even while having some fun.

The key is to find little places to add steps to your day. In just 10 minutes, you can add 1,000 to your step count. All it takes is a little creativity. 

In addition, try to break up your walks. Don’t try to get all of your steps in one epic walk. Instead, find 10 to 15 minutes at a time where you can walk, and you’ll find the process feels easier, even when the outcome is the same. Quick walks and workouts almost always feel less overwhelming than longer ones.

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

1. Get into a routine

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

The researchers at MIT found that the cue-routine-reward system is highly effective at building neurological connections that make something into a habit. To do this, you need:

• Cue - The cue is something that triggers the thought to work out. For instance, if you want to work out in the morning, your morning alarm could be your cue. Tie the activity into the cue regularly until it becomes a habit.
• Routine - Next, make it a routine. The routine is a habit or action that you do every time to make sure you’re active. Then, do the activity, such as taking your walk. Consistency is the key to making this a habit.
• Reward - The reward is something tangible that makes you feel good about doing the activity. Sometimes, all you need is the endorphins your body makes. However, some people need a more tangible reward. Don’t reward yourself with something unhealthy, like dessert, but rather something that further supports your routine, like new workout clothes after being consistent for a month. Another option is to use Evidation, which will put your rewards on autopilot. Our members earn rewards for the steps they take.

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

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

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

2. Start small and build

One of the reasons many people find starting new exercise routines challenging is they try to start too big. Instead of taking on a large goal, start with increasing your steps in small increments each week, until you see yourself with a large jump in the number of steps you’re taking.

Before you begin, get a step tracker to log your daily steps on an average day. Aim to increase 1,000 steps a week until you reach your personal goal, whether that’s 5,000 steps, 7,000 steps or 10,000 steps.

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

3. Build walking into your workday

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

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

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

4. Grab a friend

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

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

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

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

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

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

Although we shouldn’t get caught up in the number of steps we should be taking, we can strive to get better each and every day, one step at a time.

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

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

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

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

This is just one of the many topics we’ll be tackling in the coming months. Be sure to watch for future articles where we’ll be breaking down more common health myths. 

We’ll be speaking on topics like whether apple cider vinegar can help you lose weight, and if an apple a day really does keep the doctor away! 

Stay tuned for more!

Start getting rewards for tracking your steps with Evidation

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

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

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