Blog

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.

There's no way around it: today's world is fast-paced, and many of us feel like we're never quite doing enough. When it comes to work, family, and social obligations, it can be tough to balance the ups and downs of life with living a healthy lifestyle.

The key to living a healthy lifestyle? Knowing where to start. We understand that you're super busy, and it can be tough to fit the foundations of a healthy lifestyle into your daily routine.

We're here to help.

Here, we'll delve into everything you need to know about getting started with a healthy lifestyle, from starting a fantastic nutrition plan to practicing mindfulness to keeping your stress levels low. Whether you're looking for some tips to add to your already-healthy routine or you're just getting started with a wellness journey, we've got you.

Healthy lifestyle foundations

If you're curious about starting a healthy lifestyle, it's important to get back to basics. All too often, it's easy to get caught up in the latest technology, workout craze, or nutrition trend, all while forgetting that nailing the basic tenants of a healthy lifestyle is key toward creating a sustainable plan.

It's important to remember that health isn't about a number on the scale or the way we look in a swimsuit. Health is about increasing both the quality and length of your life by providing your body with everything it needs to function at its best.

Three lifestyle factors--nutrition, exercise, and sleep--can set you up to meet and exceed your health and wellness goals.

Nutrition

Food is the foundation of wellness. Depending on how you approach nutrition, it can either be an amazing medicine or the cause of disease. While there's no need to eat perfectly all of the time, getting most of your calories from whole, nutrient-dense foods can help boost energy levels, improve sleep, and help you avoid diet-related disease.

Knowing how to eat well and actually doing it are two different things. Many people who are interested in health and wellness find that despite knowing exactly what they should be eating, it's hard to stay on track.

There are several techniques you can use to stay motivated to continue following your nutrition plan, including:

• Think about adding instead of subtracting: When you're focused on all the foods you're working to eat less of, it can feel like you're being deprived. Instead of focusing on what you're not having, try focusing on what you can have.
• Switch up your routine: Instead of sticking with the same meals from week to week, take some time to introduce new recipes.
• Make it simple: Convenience is key, and when it comes to staying on track with your nutrition, getting into a meal prep routine can make it easier to stick to it.
• Choose foods you love: You don't have to forgo delicious meals when you're eating healthy. If you're not a fan of eating chicken and broccoli day in and day out, exploring recipes that are a good fit for your taste buds can help you stay on the path to wellness.

When you decide that you'd like to clean up your nutrition, it may be helpful to start slowly. Going all-in on a new nutrition plan can work well for some people, but others find that it's easier to make small changes--such as swapping out a morning sugar-laden latte for a bowl of oatmeal and berries--than to do a complete nutritional overhaul.

If you're not sure what type of nutrition plan is the best fit for your body, it's a good idea to talk with your doctor or a registered dietitian. You'll be able to get valuable insights into the meals that will work best for your health and fitness goals, as well as be able to track your progress over time. Working with a healthcare professional will also help to ensure that you're choosing a sustainable nutrition plan, rather than a too-strict set of guidelines that will send you reeling the minute you decide to venture off-plan.

Exercise

Movement matters, and finding the motivation to work out can be a smart first step in getting and staying healthy. While your exercise needs depend on your individual fitness level, body type, age, and health and wellness goals, it's important to get moving a few times each week.

If you want to get started with an all-out fitness program, more power to you--but this isn't necessary for your body to enjoy the benefits of regular exercise. It's recommended that you shoot for about 150 minutes of moderate exercise each week. This could be walking after dinner for half an hour each weekday, doing yard work for about 20 minutes each evening, or spending some time chasing after your kids a few afternoons each week.

In order to stick with physical activity long-term, it's important that you find exercise that feels good for your body. You shouldn't dread your workout. If you find that it's tough to get moving on your own, teaming up with family, friends, or neighbors can help you stay motivated to keep moving. If you're more of an introverted exerciser, you may be interested in online fitness challenges that keep you on your toes with others around the world.

A few tips when it comes to keeping yourself moving:

• Remember, motivation wanes, while habits stick. Getting in the habit of moving regularly--even when you're not particularly in the mood to exercise--can help you continue to work toward your goals.
• Small rewards like new shoes after you hit your mileage goal for the month or a manicure with friends after you stick to your plan for a few weeks can help keep you pushing forward.
• Keep track of your statistics--like how long it takes you to walk a mile, or how long you're able to make it through your favorite dance workout video before you have to take a break--can help you to see that you're making impressive progress.

Sleep

When it comes to your health, rest is key. In today's go-go-go world, it can be tempting to burn the midnight oil. While it may feel good to check items off your to-do list late into the night in the short-term, doing so can hurt your productivity the next day, and can eventually hurt your long-term health.

Sleep needs are individual, so it's important to pay attention to the amount of sleep that allows you to feel your best. The recommended eight hours of sleep per night can be a good jumping off point for most adults, but you might need more or less sleep depending on your personal needs.

Establishing good sleep habits can help you stay on track with healthy actions throughout the following day. When you get solid rest at night, you're more likely to exercise and make nutrition decisions that fuel your body than when you're tossing and turning into the wee hours.

It's important that you set the stage for great sleep, night after night. Some great ways to improve your sleep quality include:

• Cool off. Experts say that the ideal room temperature for sound sleep is about 65 degrees. Of course, this is individual--if you find that 65 degrees is too cool for you, it's ok to crank the thermostat up a few degrees. If it's cool outside, opening a window in your bedroom for a little while before you go to bed can let in some fresh air and begin the cool-down process.
• Set a schedule. A bedtime isn't just a good idea for your kids--it's a smart move for you too. When you go to bed at the same time each night and wake up at the same time each morning, your body begins to know what to expect. This can make it easier to fall asleep faster and stay asleep longer.
• Darken your room. While you don't necessarily need blackout curtains to get good sleep, it's smart to close the blinds and draw the curtains each night. The darker you can make your room, the better.
• Make your nutrition work for you. Most people find that they get their best sleep when they stop eating a few hours before bedtime. The old adage of "breakfast like a king, lunch like a prince, dinner like a pauper" can help you rest easy--when your body isn't working to digest a large meal at the end of the day, you may find that it's easier to fall and stay asleep.
• Cut the coffee. There's nothing wrong with a cup of coffee in the morning, but if you're struggling to fall asleep or stay asleep at night, it may be time to cut the caffeine habit. If you're not willing to go cold turkey, try switching to half-caf, and be sure to stop drinking caffeine before noon.

Sleep is deeply individual, and it's important to take the time to figure out what sleep techniques work best for you. If it's not distracting, wearing a smartwatch or other wearable health device to bed can provide valuable sleep insights that can help you make the most of your non-waking hours.

Meal planning for busy people

Convenience is king when it comes to food, and meal prepping can be a super-helpful way for you to stick to your nutrition plan when things get rough. No, you don't need to eat every meal out of a plastic container, but having some tried-and-true healthy favorites in the fridge can set you up for success.

Try these tips to get into a meal prepping groove:

• Designate a grocery day. You don't need to run to the store every day after work to pick up a few things for dinner--this makes it all too tempting to order in. Plan your meals for the week according to plan, then take a few hours to hit the grocery store to get everything you need.
• Make meal prep an appointment. Just like you wouldn't blow off a scheduled appointment, you don't get to blow off meal prep. Set your prep time into your calendar each week.
• Keep it fresh. It's tempting to prepare the same foods week after week, but doing so increases the likelihood that your prepped food will sit in the fridge while you munch on something more enticing. Trying a new recipe each week can introduce the variety you need to stay interested.

Incorporating exercise into your schedule

Whether you've been promising yourself that you'll finally exercise tomorrow, you've been waiting for the weather to clear up, or you're telling yourself that taking the dog out was enough, it's easy to make excuses not to exercise when you're busy. No judgment--we've all been there. Thankfully, there are some ways that you can make it easier to get the movement your body craves, no matter how jam-packed your schedule may be.

Try these tips to incorporate exercise into a busy schedule:

• Shift your sleep. Many people find that it's easiest to exercise in the morning, before the tasks of the day begin to pile up. Moving your bedtime to an hour earlier so you can wake up and work out can make it easier to get moving when you have a lot on your plate.
• Find a workout buddy. It can be all-too-tempting to drive right past the gym or the park on the way home after a long day at work, but it's harder to cancel when you know you have someone depending on you. Teaming up with a friend, family member, or co-worker for daily or weekly workouts can help you stick to the plan, even when things get busy.
• Multitask. While this isn't always ideal, sometimes, multitasking is the only way to get your movement in--and that's ok! Whether you need to go for a walk while you take a conference call, do a few minutes of yoga here and there between appointments, or make playing with the kids into a game of tag to get your steps in, small efforts add up.

Mindfulness and stress management

Stress is a part of life, but that doesn't mean that we need to constantly exist in a state of stress. When stressful events happen, it's easy for us to take the physical, mental, and emotional stress of the event into the rest of our lives. While some of this is unavoidable, practicing healthy mindfulness and stress management techniques can both improve your mood and bolster your overall well-being.

Many people find that meditation is a simple, free, and fast way to re-focus and de-stress. Meditation doesn't have to be complicated, and you don't need to be able to empty your mind in order to gain the benefits. Simply setting a timer for five minutes, closing your eyes, and focusing on a word or idea can help your mind and body reset. As you begin to notice the benefits of meditation, increasing the length of your practice or the number of sessions you do each week can help you continue to lower stress levels.

Mindfulness-based movement--such as yoga--can also offer both physical and mental health benefits. While yoga classes can be a fun, effective way to get centered and meet other like-minded people, there's no need to go to a studio to enjoy the benefits of yoga. Getting started only requires a mat and a YouTube video, and you'll notice the immediate benefits--like a clear mind, deeper breathing, and increased energy--right away.

A final note on stress management: don't be afraid to reach out and ask for help if you're struggling. It can be easy to try to deal with stress on your own, but doing so isn't just difficult--it can be exhausting. Turning to your community or a trusted therapist when things get rough is a key part of managing stress.

Why hydration matters

Quick--when last did you have a glass of water?

Hydration is a key part of keeping your body healthy long-term, but it's easy to forget to drink up when we get busy. It can also be hard to remember to drink water when we're enjoying other beverages.

Benefits of drinking enough water each day include:

• Regulation of kidney function
• Supports digestive health
• Boosts energy levels
• Can contribute to healthy weight maintenance
• Improves skin health
• Boosts focus

Knowing how much water your body needs to feel great is a smart place to start. Many experts recommend drinking half of your body weight in ounces of water each day--for example, if you weigh 150 pounds, you'd aim for 75 ounces each day, plus more if you're exercising, breastfeeding, or spending time in hot temperatures.

Setting an alarm on your phone to remind you to drink water can help you stay hydrated, as can starting a water challenge with the people you're around during the day. When you begin to boost your water intake, you may feel that you're constantly drinking--don't worry, this will fade over time. A word of caution: if you're new to hitting your hydration goals, you may want to stop drinking a few hours before you go to sleep, so you aren't constantly waking up to use the bathroom.

Prioritizing self-care

When you're busy taking care of others, it's easy to put yourself last. Whether you end up picking at leftover food on kids' plates because you feel too busy to make a healthy dinner for yourself or you fail to get the sleep you need because you're working to meet deadlines, many people have a tough time prioritizing self-care.

Doing so, however, is key to your long-term well-being. Self-care looks different for everyone, and it's important to pay attention to what self-care behaviors help you feel restored, revitalized, and ready to live your best life.

If you're not at the point where you feel you can prioritize your well-being for your own sake, think about how prioritizing your well-being helps others. When you're healthy and happy, it's easier for you to keep others healthy and happy. When you have high energy levels, the people around you benefit. If you have little ones at home, engaging in self-care helps them see the importance of doing the same.

Self-care isn't always about taking a bubble bath or getting a massage. Some less-often-discussed self-care activities include:

• Asking for help when you need it
• Calling a friend to talk when you feel stressed
• Setting boundaries with others
• Declining invitations when you feel overwhelmed or in need of rest
• Spending time by yourself
• Relaxing with your pet or a family member to recharge
• Preparing and enjoying healthy food
• Participating in physical exercise that is challenging and fun
• Going to the doctor for regular check-ups
• Talking with a therapist to support your mental health

We've all heard the saying "put your own oxygen mask on first," and this is as true in life as it is 30,000 feet in the air. When you put yourself first, you're reminding yourself--and everyone else--that your well-being matters.

Long-term strategies to maintain overall wellness

You don't just want to have a long life--you want to have a high quality of life for years to come. Implementing healthy living strategies now can help you enjoy the decades ahead.

Some tips for maintaining your health over time include:

• Find an activity that contributes to both your physical and social health. Joining a walking or running club, playing a sport, or exercising with family can boost both your physical and mental health, as well as solidify healthy habits that will support your health long-term.
• Follow your doctor's health screening guidelines. Early detection of health conditions is important. While it can be easy to turn a blind eye to your doctor's screening recommendations out of fear of getting unwanted information, ignorance is not bliss when it comes to your health.
• Pay attention--and speak up when something feels off. You know your body better than anyone else. If you feel that something isn't quite right, don't be afraid to ask for a second opinion or a referral to a specialist.
• Weed out unhealthy habits. While some unhealthy habits may seem like they don't affect your health now, it's important to play the long game when it comes to your health. Smoking, vaping, and drinking to excess can all harm your health over time. Quitting now--or getting the support you need to quit--is a key first step in improving your long-term health.

Evidation: Here to support your health, one day at a time.

At Evidation, we're here to help you learn how to have a healthy lifestyle, one step at a time. Download the Evidation app today to learn more and get started.

We believe in using real-time data to drive your health journey--and to make advancements in medicine. With millions of members, Evidation is proud to partner with organizations across a variety of sectors--including biomedicine, healthcare, technology, non-profits, and government--to utilize data to create a healthier world.

What is Evidation?

In 2012, Evidation was founded with a mission to use everyday health data to help both Evidation users and health-related organizations understand health and disease. We believe that data can provide unique insights into world health that can drive positive change.

Evidation doesn't just use health data to help organizations create effective treatments and health initiatives. A key part of our work is helping our users understand health data (such as that collected by wearable fitness trackers). We're here to support you in your journey to wellness. The rewards we offer for taking positive action can help encourage you to stay on the right path.

Understanding Evidation

You already know that the insight provided by your fitness tracker is invaluable when it comes to figuring out how to best manage your health. At Evidation, we put your data to good use, allowing you to contribute to the greater good. We use your health information to drive health research, while keeping your privacy and safety protected every step of the way. 

We do not and will not sell your personal information. We will share your health data outside of Evidation only with your consent or at your direction, and to provide our services.

You can learn more about your privacy rights and how we use your personal information by visiting our Privacy Notice. You can also learn more by contacting our Privacy Office at privacy@evidation.com.

How Evidation works

Good news: if you're thinking about using Evidation as your health tracking app, the setup process is easy. You'll connect your activity tracking devices to the Evidation app, and we'll take it from there. We'll ask you to answer questions and read articles based on your personalized health needs.

After you connect your wearable fitness trackers to the Evidation app, you'll get information on your health data that allows you to make informed decisions that can boost your health and wellness. 

When you connect your health tracker, the Evidation app will provide you with insights on actions you take to feel great and move toward your health goals. We understand that improving your health is not a one size fits all process, and it's important to us to provide you with the personalized help that you need to become your healthiest self. When you complete action items that Evidation suggests, you'll be rewarded. For every 10,000 points you score on the Evidation app, you'll get a $10 reward, which you can either pocket or donate to a charity of your choice.

In addition to providing you with actionable items to encourage you to work toward becoming your healthiest self, we're proud to use the information we gather from your data to help healthcare professionals drive research forward--with your permission. If your data shows us that you're eligible to participate in health studies, we'll reach out to invite you to be a part of the future of medicine.

The science behind our approach to improving health

Transparency and trust are key when it comes to our mission, and we believe in a user-focused approach. We never share your data without your permission, and you have the ability to revoke data permissions at any time.

We're constantly working to develop new ways to help you--and our healthcare partners--make the most out of your health data. Our team has the expertise required to develop digital strategies that allow us to use your health data in the most effective way possible. With the ability to both move your health forward and drive medical research, Evidation uses your health data to benefit both you as an individual and the medical community as a whole.

Key features and benefits of using Evidation

When you use Evidation, you aren't just getting the same data that you're getting from your fitness tracker. Our insights can help you see how your daily choices and habits affect your well-being. When considering the pros and cons of fitness trackers, most of our users find that understanding data makes the use of a tracker a net positive.

We help you track things like your daily mood and sleep quality with simple check-in questions, then provide you with insights about how your activity impacts things like your mood or sleep–and how these things impact your activity levels. We're here to make your data work for you, one piece of information at a time.

From logging what you eat to taking surveys that provide insight on your daily habits, we'll use your information to help you understand your body, your health, and create a brighter future.

Why tracking matters

Knowledge is power, and when you use your fitness tracker paired with Evidation, you'll get the information you need to earn rewards--all while improving your health.

Let's take a look at some ways that you can stay motivated to move, track, and earn.

Try something new

Feeling bored of your routine? Trying something new can help. When you change up your workout, you're better able to avoid plateaus, protect yourself from injury, and stay engaged in your journey to health. Switching up your nutrition from time to time by trying new foods and recipes can also help lessen the likelihood of getting tired of your meal plan.

Set achievable goals

Setting attainable goals can help you stay on track, and seeing your progress can be one of the benefits of fitness trackers. Understanding your why, getting clear on what you want to achieve, and creating a timeline that keeps you accountable can help you move toward success.

Get competitive

Social motivation can push you forward in your goals, and friendly competition is a fantastic way to boost both your health and the health of those around you. Whether you compete against your achievements last week or you set up a weekly step challenge with your coworkers, working toward a win can help you stay on track.

Download Evidation today

If you're ready to take charge of your health by putting your data to work, we're ready to help. Last year, our 5 million members took 951 billion steps and made countless contributions to the future of medicine. Download the app today to start learning how you can make simple changes to take your health to the next level.

‍

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.

‍

‍

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.

If you’re waking up tired and groggy every day, and that feeling doesn’t fade as you go about your morning, it may be time to look more closely at your sleep. As many as 40% of adults indicate that they feel enough fatigue to impact their daily work regularly, so this is a common problem. Waking up tired and having no energy can impact your work performance, mood, and overall functionality, but there are solutions that can help.

Sleep quality vs. sleep quantity: A key difference

If you’re thinking, “I get enough sleep each night. Why am I still waking up exhausted and weak?” the answer may not be in the amount of sleep you get, but rather in the quality of that sleep. Sleep quality is just as important as the amount of time you’re in bed, and if you’re not getting high-quality sleep, you’ll be tired. Quality sleep means your body moves through all of the four stages of the sleep cycle multiple times a night. If you’re waking up before you get into deep or REM sleep, you’re going to wake up tired. Many of the issues that can impact sleep impact the quality of your sleep, not necessarily the quantity.

1. Sleep disorders

One of the reasons people wake up tired is because of sleep disorders. These impact the quality and quantity of sleep. Some common sleep disorders include:

• Sleep apnea: Sleep apnea occurs when the soft tissue in your throat closes your airway, stopping your breathing for a short time. This causes your body to come out of the deep sleep stage too early as you partially wake up multiple times during the night.
• Restless leg syndrome: This condition causes an uncontrollable urge to move your legs while you’re sleeping. If your legs twitch and move multiple times at night, you will not sleep deeply.
• Insomnia: If you have insomnia, you might not get enough sleep even if you’re physically in bed for a good portion of the night.
• Hypersomnia: Though technically not a sleep disorder, hypersomnia is a condition that causes feelings of excessive tiredness, often without a clear cause.

If you think you may have a sleep disorder, using your favorite fitness tracker and the Evidation app can help you track your sleep quality. While this won’t diagnose your disorder, it can give you information to share with your doctor about your sleep quality to start the process of an accurate diagnosis.

2. Mental health concerns

Depression, anxiety, and stress can all disrupt your sleep. According to the National Institutes of Health, 40% of adults with depression suffer from sleep disruptions, including insomnia or hypersomnia. Anxiety and worry may also prevent you from sleeping well, leaving you tossing and turning due to your mental load so you wake up feeling as if you didn’t sleep much at all. Consider trying one of these ways to manage stress and anxiety, and you may notice improvement in your sleep.

3. Caffeine intake

‍

Caffeine works as a stimulant on the central nervous system. If you eat food like chocolate that has caffeine or drink caffeinated sodas, coffees, or teas close to bedtime, your brain may be too awake to settle in for quality sleep. This is a catch-22 because caffeine is the natural thing to turn to when you’re struggling to sleep. If you can quit cold turkey, consider doing so, but if you can’t, try to avoid caffeine in the afternoon and evening.

4. Sedentary lifestyle

If you’re feeling tired, the thought of exercising may seem out of reach, but getting more exercise during the day can help improve your sleep quality. Also, a sedentary lifestyle can make you feel more tired throughout the day. Why? This may be because your body gets used to expending low levels of energy, so when you do basic daily life activities, they make you feel more tired.

How much exercise is ideal? This is highly personal based on your own health needs, but the average adult needs 150 minutes of physical activity a week, according to the World Health Organization.

5. Dehydration

Your body needs water for all of its daily functions. In fact, over 50% of the human body is made up of water. If you’re dehydrated, your body may struggle to function well, and this can lead to fatigue, according to CNN Health. The Institute of Medicine of the National Academies recommends 91 ounces of water a day for women and 125 ounces of water a day for men. Some of that water can come from foods like fruits and vegetables, but around 80% of your daily water should come from drinking water. Consider spacing out your water consumption to avoid nighttime trips to the bathroom, which can disrupt your sleep.

6. Alcohol

Alcohol can disrupt the REM stage of sleep. This means when you consume alcohol before bed, you may not get the deep, restorative sleep cycles you need to feel rested. Prevention Magazine recommends avoiding alcohol for four hours before you go to bed.

7. Exposure to blue light

Blue light, the type of light that comes from computer and phone screens, impacts the sleep-wake cycle. Blue wavelength light may suppress the body’s natural melatonin production and create neurological arousal. Thus, screen use prior to bedtime may hurt your ability to fall and stay asleep. If you can’t shut off the screens in the hours before you go to bed, some studies have found that the use of blue light-blocking glasses can help.

8. Poor sleeping environment

Set the stage for good quality sleep by controlling your sleeping environment. Some changes that may help you sleep better and longer include:

• Keeping the temperature comfortable
• Using a fan or noise machine to create white noise
• Having a comfortable, supportive bed and pillow
• Keeping your phone out of the bedroom
• Limiting light in the bedroom
• Using the bedroom for sleep only, not work

9. Improper sleep routine

The sleep environment is important to good sleep, but so is your bedtime routine. Getting yourself in the right relaxed frame of mind to sleep well is an important part of a good night’s sleep. First, use natural light during the day to keep your body’s natural sleep/wake cycle, known as circadian rhythm, functional. Then, practice relaxing, non-screen-related activities prior to going to sleep. Do something relaxing at the end of a busy day to decompress. Reading a book, writing in a journal, or meditation can all work well.

10. Poor nutrition

Nutrition can also play a role in how well you sleep. Some foods, such as spicy or high-fat foods, may cause digestive problems, including heartburn, that keep you up at night. In contrast, other foods can aid in relaxation. The Sleep Foundation recommends nuts, rice, cherries, kiwi, fatty fish, and dairy, if you aren’t sensitive to it.

If you want better sleep so you aren't tired when waking up, focusing on other aspects of health and wellness could help. Tracking your food, water, and exercise may give you key insights into your health. Evidation will reward you for making these changes.

Get started keeping track of your health – 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

‍

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.

‍

Insomnia

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

Schizophrenia

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

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

Intellectual/ Developmental Disabilities

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

Stress

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

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

Lifestyle Factors

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

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

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

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

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

Other Mental Health Disorders

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

Sleep Disorders

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

Insomnia

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

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

Sleep Apnea

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

Signs You Aren’t Getting Quality Sleep

‍

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

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

The consequences of not sleeping enough

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

Physical effects

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

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

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

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

Mental effects

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

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

Emotional effects

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

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

What can I do to sleep better?

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

Relaxation techniques

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

Breathing exercises

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

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

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

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

Meditation

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

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

Mindfulness

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

Yoga

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

Get regular exercise

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

Limit caffeine

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

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

Establish a bedtime routine

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

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

Create a relaxing environment

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

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

Avoid daily naps

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

Get better sleep and improve your health

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

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

What are Lifestyle Factors?

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

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

Cultural and financial considerations

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

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

Setting health goals

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

Lifestyle factors to work on

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

1. Sleeping well

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

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

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

2. Hydration

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

Some tips to help you stay hydrated throughout the day:

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

3. Regular physical exercise

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

A few ways to increase your movement throughout the day:

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

4. Prioritize mental health

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

Some tips to boost your mental health include:

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

Evidation: Take control of your health

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