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Not getting enough sleep can take a major toll on your well-being, and it makes sense to look for techniques that can help you fall asleep and stay asleep.

Many people who are interested in improving the quantity and quality of their sleep are interested in trying natural methods, rather than turning to pharmaceutical options. Thankfully, magnesium supplementation is an option for people who are interested in using natural methods to boost the quality of their sleep. Research on whether magnesium supplementation works to boost sleep quality is mixed, but many people find that adding magnesium-rich foods to their diets and taking magnesium tablets helps them rest easily.

Here, we'll take a look at the role that magnesium plays in helping you get great sleep, what the current research says on magnesium and sleep quality, whether you should consider supplementation, and a few things to watch out for if you decide to introduce magnesium supplements as a part of your sleeping routine.

Why does magnesium help you sleep?

The jury is out on whether magnesium supplementation contributes to improved sleep quality, but one thing is for sure: there's a connection between magnesium and sleep.

Scientists aren't exactly sure why magnesium seems to improve sleep quality for some people. Magnesium can help to aid with muscle relaxation, which may mean that the body releases tension after ingesting magnesium, making it easier to fall and stay asleep. It's also possible that magnesium works to lower cortisol (stress hormone) levels, while also increasing the brain's natural levels of melatonin, an important sleep chemical.

It's possible that magnesium may regulate the level of GABA (a neurotransmitter) in the body's central nervous system. GABA can help to calm the nervous system, and researchers believe that magnesium may help the body maintain the appropriate levels of GABA to act as a gentle sedative when it's time to sleep.

In addition to the potential sleep benefits, adding magnesium to your diet can also support your overall health. Magnesium may lower the risk of type 2 diabetes, lower blood pressure, reduce the frequency of migraine headaches, and reduce the risk of osteoporosis.

The research on magnesium and sleep quality

Research shows that older adults may benefit greatly from magnesium supplementation when it comes to getting better sleep. Magnesium seems to be related to the reversal of age-related sleep changes that can make it harder for seniors to get the rest necessary to maintain their overall health.

Healthy magnesium can also help little ones get the rest that they need--it's possible that healthy magnesium levels contribute to healthy wake and sleep cycles for infants and babies.

Scientists still aren't completely sure of the role that magnesium plays when it comes to getting great sleep, but research is promising. A recent study showed that older adults dealing with insomnia were able to fall asleep faster and stay asleep longer after supplementing with 500mg of magnesium per day for eight weeks.

Are magnesium-rich foods or supplements better for you?

If possible, it's generally best to get your vitamins and minerals from whole food sources. Eating a diet rich in magnesium can boost your health in many ways, as foods that contain high levels of magnesium typically also contain high levels of other nutrients.

If you aren't sure whether you're able to get all of the magnesium you need from food sources alone, it's a good idea to talk with your doctor about a blood test to measure your magnesium levels. Based on the results of your test, your doctor may recommend a supplement to help you get maximum magnesium benefits.

Foods rich in magnesium include:

• Almonds
• Bananas
• Beans
• Beef
• Brown rice
• Dark chocolate
• Milk
• Oatmeal
• Peanut butter
• Poultry
• Salmon
• Spinach

If you're enjoying magnesium-rich foods in an effort to improve your sleep, be sure that the foods you choose don't contain ingredients that have the opposite effect. For example, enjoying some dark chocolate before bed can be a fantastic treat, but if it's combined with foods that have high levels of sugar, you may find yourself jittery and trying to relax instead of easily drifting off to dreamland.

Recommended magnesium dosages

It's important to take the right dose of magnesium for your body. Taking too much magnesium can increase the likelihood that you'll experience negative side effects.

Guidelines for magnesium supplementation in the United States are as follows:

• Adult and teenage males—270 to 400 milligrams (mg) per day.
• Adult and teenage females—280 to 300 mg per day.
• Pregnant females—320 mg per day.
• Breast-feeding females—340 to 355 mg per day.
• Children 7 to 10 years of age—170 mg per day.
• Children 4 to 6 years of age—120 mg per day.
• Children birth to 3 years of age—40 to 80 mg per day.

A word of caution

As with all supplements, it's important to approach magnesium supplementation carefully. There can be side effects that come with taking too much magnesium, including digestive issues like diarrhea, nausea, and vomiting. It's also possible to experience lethargy and muscle weakness, as well as cardiovascular and respiratory issues.

Taking magnesium with a meal can help to reduce the risk of side effects associated with the supplement. It's important to swallow magnesium tablets whole. If you're using a fiber magnesium supplement, be sure to mix it with the appropriate amount of water.

Before beginning magnesium supplementation, it's a good idea to talk with your doctor to learn whether adding magnesium to your diet is a good fit for you. This is especially important if you take any prescription medications, as these can interact with magnesium and cause additional unwanted side effects. Certain supplements--like diuretics (water pills)--can cause the body to hold onto magnesium, increasing the risks of health issues and side effects.

Evidation: Live well and rest easy.

Whether you're looking for information on how to live the healthiest lifestyle possible or you're embarking on the journey toward a new health and fitness goal, Evidation is here to help. Download our app today to put your health data to good use.

When someone is getting older, they naturally become increasingly forgetful. Yet for some, that forgetfulness is a sign of something more serious, the beginning stages of Alzheimer’s disease. In 1983, President Ronald Reagan declared the month of November to be National Alzheimer's Awareness Month. At the time, around 2 million people had the disease. Today, in America alone, it is over 6 million and growing. As Alzheimer’s Disease Awareness Month returns, the team at Evidation wants to take a closer look at the condition and its impact on society.

The facts about Alzheimer’s disease

Alzheimer’s disease is a degenerative brain disease. It is a form of dementia, which is a larger category of degenerative brain disease, that attacks a person’s memory and thinking skills. It’s rarely genetic, though some forms of early-onset Alzheimer’s can be linked to a genetic cause.

According to statistics from the Alzheimer’s Association:

• Over 6 million Americans suffer from Alzheimer’s disease
• Though it can affect people of all ages, 72% of people with the condition are age 75 and older.
• Over 11% of people aged 65 and older have Alzheimer’s disease.

Though these statistics are staggering, Alzheimer’s research continues to make progress to help people understand and fight this common disorder. Alzheimer’s Awareness Month is an excellent time to take a closer look at what the research currently says.

Alzheimer’s disease prevention strategies

Alzheimer’s disease, sadly, has no currently known cure, though research continues to look at treatment options. That said, the CDC indicates that many of the risk factors for Alzheimer’s are preventable. Reducing the risk of developing Alzheimer’s and other forms of dementia starts with reducing these preventable risk factors.

High blood pressure

According to one CDC study, around half of adults who had Alzheimer’s disease also had high blood pressure or were not physically active, especially regarding aerobic physical activity. One strategy to protect against Alzheimer’s is to increase physical activity and work to keep high blood pressure under control.

Smoking and binge drinking

Smoking and binge drinking are also risk factors for Alzheimer’s and dementia. Since these are preventable behaviors, focusing on getting help to quit may have a positive impact on a person's risk of developing dementia.

Obesity and diabetes

A connection between obesity, diabetes, and dementia has been established. Taking measures to increase activity while lowering caloric intake and combining that with good blood sugar control are helpful as part of an Alzheimer’s prevention strategy. Healthy eating and increased physical activity can both play a role in managing these conditions.

Diagnosis and screening methods

As we age, a little bit of memory loss is common. So, how do you determine if your loved one is dealing with normal memory loss or a more severe form, such as Alzheimer’s disease? The only way to know for sure is with an evaluation from a medical doctor.

Doctors use assessment tools, such as the General Practitioner Assessment of Cognition, to screen individuals who may have dementia or Alzheimer’s. If these screening tools indicate potential dementia, the doctor can refer the person for a more thorough evaluation.

Currently, there is no scan or blood test that can diagnose Alzheimer’s disease. Instead, doctors use cognitive diagnostic tools and combine those with medical history, neurological examination, brain imaging, and observations to make a diagnosis.

Different stages of Alzheimer’s

Alzheimer’s is a progressive disease, which means the symptoms steadily worsen over time. There are three main stages of Alzheimer's: mild, moderate, and severe, which are also sometimes categorized as early-stage, middle-stage, and late-stage.

Early-stage Alzheimer's

Mild or early-stage Alzheimer’s occurs when the person starts to notice memory lapses, and close friends or family may also notice it. These memory lapses may be challenges with finding the right word or name in conversation, or it can mean forgetting things that were just read or losing items quickly after picking them up. It’s important to note that these symptoms don’t always mean someone is starting to develop Alzheimer’s disease. They can be due to several concerns, including high stress levels, but it is the first sign that something’s not quite right.

Middle-stage Alzheimer’s

When someone enters the middle stage of the disease, also known as moderate Alzheimer’s, they have more pronounced symptoms, getting frustrated or changing their behavior, confusing words, and forgetting events from their past history. This stage can last quite a long time, and the symptoms vary from one person to the next, which can make it hard to diagnose.

During the middle stage, a person’s memory loss and changes in personality start to impact daily life. While individuals in this stage can do many activities, they may need assistance and supervision to do so safely. Wandering away from home can also be a high risk during this stage, which is why caregiving is often necessary.

Late-stage Alzheimer’s

This is the final stage of the disease, when symptoms become severe. At this point, individuals will not be able to respond to their environment or have a conversation. As the disease progresses, they may no longer be able to control movement. This state often requires round-the-clock skilled nursing care. Hospice care can often help the individual as well as their loved one manage the changes that come in this stage.

Alzheimer’s caregiving tips and finding community support

Taking care of a loved one who has Alzheimer’s is rewarding, but it can also be tremendously stressful and overwhelming, especially if the condition causes a serious change in behavior. Caregivers can reduce some of their stress by practicing healthy self-care. Consider these tips:

• Build a community around yourself that you can tap into when you need help.
• Remember to eat healthy and get active so you can protect your own physical health.
• Find local caregiver support groups and attend meetings. Utilize online options if you can't get out of the house.
• Take short daily breaks.
• Maintain your friendships or hobbies to give yourself a mental break from caregiving tasks.

Support is critical along the way. Having people you can talk to who understand the challenges of caregiving and Alzheimer’s disease will help you navigate this world better. Some support groups to consider include:

• Local chapters of the Alzheimer’s Association
• Alzheimer's Foundation of America
• Dementia Mentors
• Local Memory Cafe

As you focus on finding support, remember to work to prioritize your own personal health. Evidation can assist through clear guidelines and support that will help you track your activity and food intake so you can achieve your personal health goals. By focusing on your own personal health, you will have more to give to your loved one with dementia. Learn more about our platform today. You can also learn more about our research into Alzheimer’s disease and the use of digital monitoring to help with the screening and protection of those affected.

If you're dealing with racing thoughts and endless to-do lists that make it hard to fall asleep, you're not alone. Anxiety can take a serious toll on the quality of your sleep, making it tough for you to get the rest you need to get through the day comfortably.

Good sleep helps you keep your energy levels up, keep your weight within a healthy range, and give your immune system the support it needs to help you stay well. Many people find themselves wondering how to fall back asleep after waking up with anxiety. This can create a cycle that's hard to break: when you're anxious about not getting enough sleep, it can become even harder to get the rest that you need.

The good news: you're not alone, and we have tried-and-tested tips that can help you stop wondering how to fall asleep fast with anxiety and start getting the shut-eye that helps you thrive.

What is anxiety?

Anxiety--a feeling of intense worry or fear--is normal in some life situations. Occasional anxiety is a standard (albeit uncomfortable) part of life. Ongoing anxiety, however, may be a sign of an anxiety disorder.

Anxiety that goes beyond the feeling many people get right before a first date or a job interview can interfere with day to day life. Often, the feelings of worry and fear associated with anxiety are not in proportion to the activity or fear creating the anxiety. Some people with anxiety disorders may experience the physical symptoms of anxiety without a clear event causing the issue.

Anxiety can show up differently from person to person, and some find that their symptoms come and go depending on both internal and external factors.

Some common symptoms of anxiety include:

• Restlessness and fatigue
• Irritability
• Digestive issues
• Sweating
• Shaking
• Rapid heartbeat
• Rapid breathing
• Trouble concentrating
• Fear that can't be attributed to a reasonable cause

If anxiety is affecting you in a way that's detrimental to your life, it's a good idea to talk with a doctor or mental health therapist about steps that you can take to get your worry under control.

Anxiety and sleep

Whether you're dealing with standard anxiety before a nerve-wracking event or you're living with an anxiety disorder, the amount of sleep you get can help--or hurt--your ability to function.

Anxiety can make it harder to fall and stay asleep. Not getting enough sleep can contribute to anxiety symptoms. This vicious cycle can make it tough to get the rest you need and feel good when you're struggling with anxiety.

Thankfully, there are several steps that you can take to fall asleep when you're living with anxiety.

1. Adjust your daytime habits

Our daytime habits can heavily influence our sleep, and it's important to take steps to make sure your waking hours aren't stopping you from getting the rest you need at night. Making a few small changes to your daily routine can make it easier to fall asleep, even when you're experiencing anxiety symptoms.

2. Make dietary changes to help you rest easy

When it comes to managing anxiety and falling asleep fast, what you eat during the day matters. Your nutrition choices during the day affect both your physical and mental health, and making some changes to the way you eat can improve both the quantity and quality of your sleep when you're dealing with anxiety.

Recent research shows that a high intake of vegetables, fish, and fruit are positively associated with both mental health and sleep. It's important to pay attention to how the foods you eat affect your sleep, as the associations between nutrition, anxiety, and sleep can be highly personal. Keeping a food diary and noticing how what you eat affects both the quality and quantity of your sleep can help you develop insights into how your food choices affect your mental health and overall well-being.

3. Use exercise to ease anxiety

Research shows that exercise can effectively treat anxiety--aerobic exercise is especially helpful. When you exercise, your brain's frontal regions are activated, which helps control the amygdala--the part of the brain that reacts to both actual and perceived threats.

A word of caution: some people find that exercising at night makes it harder to fall asleep, so you may want to keep your cardio sessions to the morning hours, if possible.

4. Cut yourself off from coffee

Your coffee may help you get moving in the morning, but if you enjoy it too late in the day, it's likely to stop you from getting a good night's sleep. Experts recommend having your last caffeinated beverage at least eight hours prior to bedtime.

If you find that an eight-hour caffeine-free window isn't enough, try stopping your caffeine intake even earlier in the day. Be sure to take note of the role caffeine plays with your anxiety--many coffee lovers find that their anxiety tends to lessen when they make the switch to decaf.

Creating a nighttime routine

Setting a bedroom routine can help signal to your brain when it's time to go to sleep, even if you're working to manage anxious thoughts.

A few ways to help your brain realize it's time to sleep include:

• Setting a schedule: When you go to bed at the same time each night, you may find that it's easier to fall asleep. This can also help with your anxiety, as you'll know there's an end point to the day when you finally get to rest.
• Say goodbye to screens: No, you don't need to check your work email one more time. Putting screens away an hour or two before bed can help your brain begin to relax, and can stop you from experiencing anxiety over issues that need to be left for the morning.
• Breathing and mindfulness: Getting into an evening routine of meditating for a few minutes has big benefits when it comes to sleep. In addition to quelling anxiety, meditation can boost your mood and self-compassion, which can make it easier to let go of the stresses of the day as you drift off to dreamland. A quick meditation is also a great way to fall back asleep if you wake up with anxiety in the middle of the night.

Evidation provides the guidelines and support you need to meet your health goals

Ready to start sleeping soundly? We've got you. Download the Evidation app today and enjoy guidance and support that helps you work toward getting your best sleep ever.

The human body has some pretty amazing properties and capabilities. Understanding health facts and interesting insights about the human body may help you take better care of your own. These facts will also help you appreciate all that your body does for you day in and day out.

Surprising connections between lifestyle and health

1. Drinking a cup of coffee can reduce feelings of depression.

Feeling a little down in the morning? One study found that a cup of coffee can boost your mood and lower your risk of depression. But don’t go for the decaf. You need caffeine for this effect.

2. Owning a dog may reduce heart disease risk.

The American Heart Association says owning pets improves mental health and may lower blood pressure and cholesterol levels, lowering your risk for heart disease.

3. Stress increases your risk of type 2 diabetes.

You may already know that stress can increase your heart disease risk, but it also increases your risk of developing type 2 diabetes due to cortisol level increases. Cortisol increases blood sugar levels.

Intriguing facts about the human body's capabilities

4. The body can produce enough heat in just half an hour to boil water.

Each hour, the human body creates 350,000 joules of energy, which creates the same amount of energy as a 100-watt light bulb. This ends up being enough heat to boil a half gallon of water in just 30 minutes.

5. Humans are the only animals who cry due to emotion.

You may see tears in other animals, but they don’t stem from emotions. That’s a human trait.

6. Your nose has a superpower.

The average human nose can remember 50,000 different smells. While a dog’s nose may be more powerful, that number’s still impressive.

7. Your brain is powerful.

The brain operates on 12 to 25 watts, which is enough power to light an LED light bulb.

Surprising effects of sleep on health

8. Getting more exercise may mean better sleep.

Moderate exercise may increase the amount of deep sleep you get. While you won’t want to run a mile before bed if you want to be ready to sleep, getting some exercise earlier in the day may improve your overall bedtime experience. Get motivated to work out with Evidation, and you may notice an improvement in your sleep.

9. Sleep affects almost every tissue in the body.

The National Institutes of Health indicate sleep impacts your growth, hormone levels, immunity, cardiovascular health, blood pressure, appetite, and breathing.

10. Adequate sleep reduces your risk of many diseases.

The Sleep Foundation indicates a decreased risk for high blood pressure, stroke, diabetes, and heart disease when you get sufficient sleep.

Impact of laughter on overall well-being

11. Laughter can actually decrease pain and release happy hormones.

When you laugh, your body releases endorphins, which help you feel happier. These happy hormones boost your mental health. This can also lead to less pain.

12. Laughter causes more oxygen consumption.

The process of laughing increases your respiratory rate. The increased oxygen consumption causes you to enter a state of relaxation for a period of time.

13. Laughing impacts blood sugar.

One study found that watching a funny television show lowered participant’s overall increase in glucose levels after a meal, and research has also found that laughter therapy reduces the heart-related complications of type 2 diabetes.

Lesser-known facts about hydration

14. You may lose 3% of your body weight in fluids before you feel thirsty.

Instead of going by thirst, check the color of your urine. It should be close to clear. If not, you’ll want to drink up.

15. Eight glasses of water is a myth.

While eight glasses of water daily can be the right amount for some people, it may be too little or too much for others. Your hydration needs depend on activity levels, body weight, and temperature.

16. You get hydrated through food.

As much as 20% of your hydration levels come from foods. Soups and produce are high in liquid content, which adds to your overall hydration.

17. You can get too much of a good thing.

People can actually overdose on water. This condition, which is called hyponatremia, causes swelling in the body’s cells and a dangerous drop in sodium levels.

Nutritional facts and their implications for health

18. Not all fats are bad.

Fat has a bad reputation, but you need some fat for heart and brain health. Unsaturated fats, including omega-3 fats, are a vital part of a healthy diet, but unsaturated fats can have negative health implications.

19. Lemons are one of the world’s healthiest foods.

Not only do they contain high doses of vitamin C, but lemons also aid in weight loss and immune system function. Adding some to water can be a simple way to add a wellness boost to your day.

20. The sun is part of your nutrition.

Getting sunshine exposure is essential to making vitamin D. So soaking in some rays is actually part of a healthy diet.

Debunking health myths with facts

21. Eight glasses of water is a myth.

While eight glasses of water daily can be the right amount for some people, it may be too little or too much for others. Your hydration needs depend on activity levels, body weight, and temperature. However, it’s a good average, so you can aim for this amount if you feel you need more water intake.

22. Coffee doesn’t cause dehydration.

Coffee has plenty of water in it. The caffeine in it does serve as a diuretic, but the water content compensates for this. According to a study in PLOS One, You can get hydrated with coffee in moderation.

23. Diet is highly personal.

What’s a healthy diet for one person may not work well for the next. For instance, some people thrive on a low-carb diet, while others need a balance between carbs and protein to feel their best. For that reason, working with a doctor or nutritionist when making dietary changes is important.

Motivate yourself to take care of your amazing body with Evidation

These interesting facts about health and the human body may have motivated you to take better care of your body. Evidation can give you the tools to stay motivated. Check out the app, and download it today to start tracking your health and getting rewarded for doing so.

You only have one heart, and it works hard day in and day out to keep your blood flowing. This vital organ is directly impacted by your lifestyle choices, and taking charge of your health often starts with making changes that support a healthy heart. If you're wondering how to keep your heart healthy and strong, here are some good tips that may help.

The importance of heart health

The heart takes your blood to all the other organs and systems in your body. That blood carries oxygen and nutrients to the muscles and systems, ensuring they can function. It also plays a role in your immune and endocrine systems. These roles show why heart health is so vital to your overall health.

Sadly, heart disease is becoming a serious problem across the U.S. In fact, according to the American Heart Association, it’s the top cause of death for adults in the country, and every day, over 2,300 people die due to cardiovascular diseases. These sobering statistics become even more alarming when you realize that 80% of these deaths could be prevented through lifestyle change. Heart health is more than just a modern buzzword. It’s a life-or-death situation.

Heart disease risk factors

While anyone can suffer from heart disease, certain conditions or lifestyles put an individual at higher risk for these conditions. Some common risk factors include:

• Diabetes
• Obesity
• Sedentary lifestyle
• Too much alcohol use
• High blood pressure
• Unhealthy cholesterol levels
• Periodontal (gum) disease
• Poor sleep

In addition to these universal risk factors, men and women have different risk factors worth noting.

Heart disease factors for men

Men and people who were assigned male at birth have specific risk factors, as identified by Johns Hopkins University. These include:

• Low testosterone levels
• Metabolic syndrome, which is a condition with high blood sugars, unhealthy cholesterol, and increased weight around the abdomen
• Stress
• Consistent problems with erectile dysfunction

Heart disease risk factors in women

Like men, women and people assigned female at birthcan have specific risk factors that indicate heart disease is likely. The CDC warns that many women have no symptoms of their heart disease, so noting risk factors is vital. These risk factors include:

• Untreated high blood pressure
• Ethnicity, with Black women being more likely to have issues than Caucasian women
• Stress and depression
• Reproductive health issues, such as PCOS or early menopause

Daily habits for a healthy heart

Whether you have risk factors already or simply want to take better control of your heart health, there are some things you can do daily that will make a big difference.

1. Maintain a heart-healthy diet

The food you eat can impact your heart health. Mayo Clinic recommends a diet rich in fruits and vegetables as well as whole grains. Protein is also important, but low-fat protein trumps high-fat sources. Also, work to avoid unhealthy trans fats, swapping them for healthy unsaturated fats instead. The American Heart Association also recommends limiting salt intake to no more than 2,300 milligrams daily for healthy adults, or 1,500 milligrams if you’re at risk for heart conditions.

2. Get regular physical activity

Lack of physical activity may contribute to poor heart health, but increasing physical activity can reverse this. You don’t need to start big here, either. CanoHealth recommends a 45-60 minute daily brisk walk as a good starting point. Consistency is critical here, and Evidation may help motivate you to do what’s good for heart health and start moving.

3. Manage stress and mental health

When your body feels stressed, you may have higher levels of the hormone cortisol in the bloodstream. The University of Rochester Medical Center warns that cortisol levels can increase blood cholesterol, blood sugar, and blood pressure levels, all of which are risk factors for heart disease. In addition, chronic stress can lead to mental health issues, and mental health issues are tied directly to heart disease concerns, according to the American Heart Association. Stress may also raise your resting heart rate.

4. Get adequate sleep

Most adults benefit from 7 to 8 hours of sleep a night. Cano Health warns that getting too little sleep, or sleeping in small chunks instead of one long period of nighttime sleep, disrupts the hormonal balance. When hormonal balance is off, the rest of the body’s organs also struggle. To improve your sleep, consider removing electronics from your room and setting up a stable getting ready for bed routine, both of which may encourage better sleep habits.

5. Avoid smoking and excessive alcohol use

Smoking and excessive consumption of alcohol are both connected to an increased risk of heart disease. Nicotine narrows the blood vessels, which reduces the amount of oxygen coming to the heart. Alcohol in large amounts can damage the heart muscle and increase blood pressure. Quitting smoking altogether and reducing the amount of alcohol you consume may help improve your heart health.

How to incorporate these strategies into daily life

These strategies all sound good, but if they were easy to implement, you’d probably already have them in place. Some strategies to make it easier to add them to your life include:

• Start small: Set small goals, such as going to bed 30 minutes earlier for a week, that add up to bigger changes.
• Celebrate success: When you stick to one of your goals, celebrate your success, and Evidation can be part of that with positive reinforcement through rewards and an uplifting community.
• Take the stairs: Taking the stairs or parking farther away from the door of your location can increase your physical activity without adding anything to your “to do” list.
• Make swaps: Instead of stopping your afternoon snacking habit, swap out the crunch of chips for the crunch of an apple for a healthier alternative.

Tips for heart disease prevention

While the five daily changes mentioned above are great steps to take, there are additional things you may want to consider to help prevent heart disease from developing in the first place. Some strategies recommended by Mayo Clinic include:

• Strive for a healthy weight: If you’re carrying around some excess pounds, reducing your weight by just 3 to 5% can make a difference in your heart health.
• Practice stress reduction techniques: Use mindfulness, yoga, meditation, or relaxation exercises to reduce your overall stress level.
• Have your health screened: An annual physical that includes blood pressure and cholesterol checks may help you stop heart disease before it starts.

Lifestyle changes for your heart health

If you’re ready to take heart health seriously, it may be time to make some lifestyle changes. Lifestyle changes have a bigger impact on your overall health than temporary fixes. For example, instead of viewing your heart-healthy eating as a temporary diet, view it as a new way of life. Consider making physical activity part of your recreation time, like taking a walk in your free time instead of watching TV. Then, add in tools like Evidation and your favorite fitness tracker to keep tabs on your heart rate and activity level so you can be proactive in protecting your health. Evidation will reward and motivate these positive changes, so you’ll be on track for a lifetime of healthier habits.

If you’re ready to keep track of your health, download the Evidation app today.

For many of us, getting and staying healthy feels overwhelming.

Where do you start? How do you determine what steps you need to take to improve your overall well-being? The truth is everyone’s journey to a healthy lifestyle is different.

As you embark on this journey, remember this — building sustainable habits takes time, so having patience and compassion for yourself are essential.

The Importance of Living a Healthy Lifestyle

Establishing a healthy lifestyle begins with the foundation of creating positive, sustainable habits. From eating well-balanced meals to self-care and physical exercise, these habits are created over time and mastered with consistency.

No matter where you are with your physical and mental health, you can make small changes to your daily routine that will benefit your life and health in the long run.

In doing so, you’ll look and feel healthier, be less prone to illness, and have more energy to enjoy your life.

How to Start a Healthy Lifestyle: Research-Backed Steps to Take

Research shows that nutrition, exercise, and sustainable habits are key to creating a healthy lifestyle for long-term success. Here’s how to start living a healthy lifestyle.

Setting clear health and wellness goals

Ever heard the phrase, “A goal without a plan is just a wish”?

Keep that in mind as you imagine a healthy lifestyle for yourself! Without a plan, your goals may never come to fruition because you aren’t creating actionable steps to get there.

Setting attainable, realistic goals for yourself is essential to embracing a healthy lifestyle. When you need to readjust, you can. There’s no judgment for realizing something isn’t working and finding a different solution. That’s all part of your journey — it’s unique and tailored to your experiences, wants, and needs.

Keep a schedule for healthy meals

Changing our eating patterns has the potential to make a significant impact on our overall health. Maybe you overeat at meals, skip meals, snack too often throughout the day, or eat too fast — all of these have repercussions that can be damaging to your relationship with food.

Instead, create a plan for your well-balanced meals each day. Start with a healthy breakfast, including protein, whole grains, and fruits. Plan ahead with healthy snack options in between meals, so you can set yourself up to make more nutritious decisions.

Meal prep your lunches (especially if you work in an office or travel during the day), so you are more likely to eat a filling, nutritious meal. Try to plan your dinners ahead of time, so you can shop for everything you need.

So many of us get off work and head home without a thought about what we’re making for dinner. When we’re tired and hungry, convenience may win over taking the time to prepare a healthy, fresh dinner.

Drink plenty of water

Staying hydrated boosts your mood, strengthens the immune system, and gives you more energy throughout the day. When the body has enough water, the organs can function properly, you’ll get better sleep, and your body temperature is regulated.

Increasing your daily water intake is a great way to improve your overall health. Experts recommend that, on average, men should drink 13 cups of water per day, and women should drink 9.

To drink more water throughout the day, set an alarm every hour to drink a cup or two. Many people use water bottles with markings telling them how much they should consume each hour. This way, it becomes a mindless part of your day, and drinking water consistently will become natural in time.

Exercise regularly

Establishing and maintaining a regular workout routine is very challenging, and there’s no shame in struggling to find consistency.

The immediate and long-term benefits of exercise are reason enough to start implementing movement into your daily life. In the short term, you’ll experience improved brain health, sleep, blood pressure, memory, and focus.

Long-term exercise can benefit body weight regulation and cardiovascular health while reducing your risk of chronic disease and mental health conditions like depression.

If you’re just starting out with physical exercise, try to walk for 10 to 15 minutes each day and slowly add time or distance as you feel stronger. You can also incorporate strength training 2 days a week as you feel comfortable.

In general, the CDC recommends 150 minutes of moderate exercise per week. It may seem like a lot, but you can scale up to that number over time. Building small habits leads to big changes!

Reduce screen time & unplug

We’re living in a digital world, but we don’t have to let it consume us. Many of us work in front of computer screens all day long and also use our phones, tablets, and TVs in the morning and evening.

Screens are everywhere, and the benefits of reducing our interactions with them are robust. From lower stress levels to improved posture, better focus, sleep, and brain function, there are so many reasons to reduce your daily exposure to screens.

It can be uncomfortable to find ways to fill your time, making this a great opportunity to add to your self-care routine. Unplugging gives you the chance to read a book, meditate, go on a walk, nap, or any other activity you feel fulfilled doing.

Prioritize sleep

Did you know that 1 in 3 Americans report not getting the recommended amount of sleep - at least 7 hours - each night?

The power of quality sleep is pretty incredible for your body. During sleep, your brain repairs itself, flushes toxins, and processes memories. Blood flow repairs the body’s muscles, promotes cell regeneration, and more.

That’s why after a good night’s sleep, we wake up well-rested, energized, and mentally clear. Your body needs quality sleep to stay mentally and physically strong, fight off illnesses, and reduce your potential risk of disease.

Breaking unhealthy habits

Building positive habits is important, but you’ll also have to break your unhealthy habits along the way. Everyone has unhealthy habits, and these behaviors can become very difficult to control, particularly those that are harmful to our health.

As you break up with your unhealthy habits, be sure to analyze why you need to do this for your well-being.

For example, if you’re quitting alcohol, vaping, or smoking cigarettes, acknowledge why this decision will benefit your long-term health and happiness. From saving money to reducing your risk of heart disease, putting a benefit to the action will help hold you accountable, even when you’re struggling.

Build Healthy Lifestyle Habits with Evidation

Creating healthy lifestyle habits is not an overnight occurrence, and you may not get it right every day. The key is to keep going and to utilize tools and resources along the way to help support your journey.

Evidation is a free health app that supports members in tracking their habits while providing helpful health and wellness information. Evidation Members can take surveys, participate in research, and gain access to relevant trends, insights, and health content. Along the way, our members are empowered to make healthy decisions to improve their physical and mental health.

Did you know that approximately 40% of your behaviors are not conscious choices but habits? There are hundreds of actions you take on a daily basis that you don’t think twice about. Habits are part of everyday life, but they can be a highly positive or highly negative thing. Often, making big lifestyle health and wellness changes or becoming more productive in your professional and personal life requires changing your habits. If you’re wondering about how to create new habits, this guide will walk you through the process.

Habits are essential for personal development

As you’re looking into your own personal development and healthy lifestyle changes, the development of healthy habits is at the heart of it all. Whether you're hoping to add more exercise, excel at work, increase your physical activity, or even get more organization into your schedule, developing habits will help you get there more naturally.

Why are habits so essential to grow as a person? Because they're the building blocks of daily life. If you have goals you want to achieve, you need to develop habits to get you there. Also, everyone has them. You may not think you have many habits, but in reality, you do. They just may not be pushing you toward your goals. Understanding your habits, and then developing the ones you need for success, is a key to personal growth and development.

Understanding types of habits

Every action you take throughout the day is a result of some of your habits, but not all habits are the same. There are three main categories of habit: good, bad, and neutral.

Bad habits are those habits that keep you from attaining your goals. If your goal is to get more healthy sleep at night, but you're in the habit of doom scrolling on your phone after you hit the bed, then you have a bad habit that’s preventing you from reaching your goal.

Good habits are those habits that help you reach your goals. If you're hoping to boost your mood and improve your mental health, and you have a healthy meditation habit each morning, then you’re doing an action that will help you meet your goal.

Neutral habits are the everyday things that you do that don’t really hurt or help you. They just exist. For instance, every day you eat breakfast in the same seat at the table, and you may make your coffee in the same order. If you changed up your routine, it wouldn’t keep you from getting to work on time or meeting your goals for the week, but the habit exists, nonetheless.

When it comes to taking charge of your habits, the key is to focus on changing the bad habits and building new good habits. Most of the time, neutral habits can be left alone as they don’t help or harm you.

What science says about habit formation

If you're wondering how to build a habit, a look at science could be helpful. According to Harvard Business Review, neuroscience teaches us there aren’t any shortcuts to building a habit. Small, incremental steps combined with repetition will eventually lead to new habit development.

Habits start with routines

Building a habit starts with building routines in your life. Routines are intentional, whereas habits are involuntary. When you regularly perform a behavior or set of behaviors, it becomes a routine. After enough repetitions, the routine can become a habit.

There’s no set timetable

You may have heard that it takes 21 days to build a new habit. According to a study in the Proceedings of the National Academy of Sciences, the answer is more complex. So, how long does it take to build a habit? The answer depends on how challenging the habit is, how different it is from your current habit set, and personal factors that affect each individual differently. If you’re wanting to learn how to create new habits that support your goals, just keep repeating the positive habits until they become second nature, but don’t put yourself on a timetable.

Understanding the habit loop

As you’re working to build better habits, a tool that can help is the habit loop. Coined by journalist Charles Duhigg, the habit loop is a framework to better understand the development of habits. It includes three main steps:

• Cue: This factor triggers habitual behavior.
• Routine: This is the behavior itself
• Reward: This is what the behavior does or the benefit you get

When the cue is strong enough and the reward sweet enough, you'll quickly develop a habit.

So, how can you use the habit loop to build your own habits? Consider a healthy habit like exercising. If you want to build more exercise into your life, create a cue. It could be as simple as a reminder on your phone or as structured as wearing your workout clothes as pajamas, so you can jump out of bed and hit the pavement.

Next, practice the behavior. Make yourself exercise several days in a row after facing the cue.

Finally, build in a reward. The reward should happen soon after the exercise, not at the end of the month. For example, you might reward yourself with something luxurious in the shower, such as new shampoo or body wash, that you only use on days you exercise.

Identifying what motivates you

For a habit loop to work and a new habit to develop, you must understand your own motivations. What reward will motivate you to perform the behavior? It’s going to be unique, and it may not work for everyone.

As you work to identify your motivation, also look at your goals. What are you trying to accomplish? Sometimes, a clearly defined goal can be exactly what you need to motivate yourself. Consider making large goals as well as small goals so you retain the healthy motivation that will push you toward a new habit.

How to grow and then maintain healthy habits

So now that you understand more about the science of habits, how can you start building them? Consider these practical tips.

1. Write down specific goals

Make specific, measurable goals, and write them down. This will help motivate you as you move forward in your habit building.

2. Find or avoid cues

If you’re hoping to build a healthy habit, find a cue you can attach to it. If you’re hoping to break a negative habit, learn to avoid cues that trigger the behavior.

3. Start small

Small changes are easier to make than big ones. Start small, and build new habits slowly. For example, if your goal is to be able to run a marathon, start with learning to run a mile, then a 5K. Eventually, you’ll be able to run longer distances, and running may become part of your daily routine.

4. Get accountability

Ask a friend or mentor to hold you accountable for your new habit. When someone’s going to check up on you, you’ll be more likely to stick to your new behaviors.

Build healthy habits with help from Evidation

There are many areas of life where you can develop great habits, but your overall health and well-being are some of those areas. Evidation gives you tools you can use to build healthy habits, cues to trigger those habits, and rewards to keep you motivated. Get started building your habits. Download the app today.

Endometriosis is a condition in which uterine tissue grows outside the uterus. This can cause severe pain and make it harder to get pregnant. 

Affecting roughly 10% of people who menstruate, endometriosis has significant personal, social, public health, and economic implications.

According to the World Health Organization (WHO), endometriosis

“can decrease quality of life due to severe pain, fatigue, depression, anxiety and infertility. Some individuals with endometriosis experience debilitating pain that prevents them from going to work or school. Painful sex due to endometriosis can lead to interruption or avoidance of intercourse and affect the sexual health of affected individuals and their partners. Addressing endometriosis will empower those affected by it by supporting their human right to the highest standard of sexual and reproductive health, quality of life and overall well-being.”

Endometriosis and mental health

There is a well-established connection between physical and mental health. In fact, the two are inseparable in our daily lives. 

The way we feel mentally negatively impacts the way our body experiences conditions (for example, irritable bowel syndrome and headaches), as well as increases the risk of developing physical conditions (such as heart diseases, diabetes, and more). At the same time, physical conditions such as cancer, asthma, and diabetes can worsen our mood.

It’s no surprise then that there’s a relationship between mental wellness and endometriosis. 

Research shows that endometriosis is associated with conditions like depression and anxiety, as well as a reduced quality of life. On the other hand, there is evidence that depression and anxiety can “...amplify the severity of pain” associated with endometriosis.

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In fact, for some, the relationship can often look like a vicious cycle. When pain occurs or gets worse, emotional distress can follow. That emotional distress can then heighten the perception of pain.

Tips to help

Improving your mental wellness and endometriosis can be complicated, and what works for some may not work for others. Treating any condition can be influenced by a number of factors – for example, access to care, social support, stigma, cultural factors, and more. 

Below, we’ve created a list of general tips for you to consider, which may be useful in managing endometriosis: 

• Take care of your whole self! This means focusing on both the mind and the body!
• Talk to your healthcare provider about the relationship between your mental wellbeing and your endometriosis symptoms. They can recommend both endometriosis—and mental health—specific treatments that are best for you.
• Read more about the relationship between endometriosis and mental health, because as they say, knowledge is power! Here are some cool resources we liked! 
• Endometriosis and Mental Health: What You Need to Know
• Endometriosis and Mental Health
• Endometriosis, Psychiatric Disorders May Raise the Risk of One Another‍

Join the Evidation community and help advance endometriosis research

If you're passionate about raising awareness and supporting individuals affected by endometriosis, consider joining the Evidation community today. By becoming a part of our community, you'll have the opportunity to contribute to cutting-edge research initiatives, and gain access to valuable resources and information. 

Your involvement can help us better understand endometriosis and its relationship with mental health, ultimately paving the way for improved treatments and quality of life for those affected. Join us in our mission to drive research and make a lasting impact on the understanding of endometriosis. Your participation matters.

Download the app today.

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

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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

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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.