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

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

Sleep Awareness Week: goals and challenges

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

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

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

The importance of quality sleep

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

Risk factors associated with not getting enough sleep include:

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

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

1. Establish a consistent sleep schedule

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

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

2. Create a relaxing bedtime routine

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

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

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

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

3. Optimize your sleep environment

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

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

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

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

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

4. Manage stress and anxiety for better sleep

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

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

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

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

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

5. Incorporate physical activity for improved sleep

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

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

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

6. Evaluate dietary habits impacting sleep quality

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

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

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

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

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

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

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

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

Evidation: Here to support your sleep-well journey

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

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

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

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

What is restless sleep?

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

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

How restless sleep can affect your routine

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

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

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

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

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

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

Understanding the causes and symptoms of restless sleep

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

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

Causes of restless sleep

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

Recreational drugs or medications

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

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

Common sleep disorders and their effects

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

Sleep apnea

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

Insomnia

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

Restless leg syndrome

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

Narcolepsy

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

Evaluating lifestyle factors impacting sleep quality

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

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

Utilizing Evidation to analyze and improve sleep patterns

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

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

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

What is sleep debt?

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

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

Risks of sleep debt

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

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

Taking action to improve sleep debt

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

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

Monitoring sleep debt with Evidation:

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

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

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

While weight is just one measure of health, maintaining a healthy weight for your body can be an important part of feeling your best. If you've ever been curious about how to maintain weight after losing it, or you're concerned about gaining weight as you get older, we've got you covered. Here, we'll explore how to understand your body's needs and simple steps you can take to help you stay within the weight range that's healthiest for you.

Comprehending your body's needs

In order to maintain your weight, it's important to understand your body's caloric needs (this is especially important if you have special health conditions, or if you've had weight loss surgery). There are many factors--including age, body composition, gender, and activity level--that can play a role in how many calories your body needs in order to thrive.

Using a simple calculator--like this one from the Mayo Clinic--can give you a baseline idea of how many calories your body might need each day. Of course, calculators like these only account for age, height, weight, and gender, and it's a good idea to talk with your primary care provider about whether you need to change your caloric goal based on your body's unique needs.

Metabolism--the amount of energy your body needs to maintain its weight and activity levels--changes with age. Around age 20, the body's metabolism begins to slow down. This change continues over time, with the body's metabolism slowing down by about 10% each decade. There are several factors that contribute to this change, including changes in physical activity levels and loss of muscle mass.

Once you understand your body's caloric needs, you're able to make decisions that can help you feel your best for years to come. Here, we'll take a look at some actionable tips you can use to maintain your weight at any age.

Create sustainable habits

Creating habits is an important part of maintaining your weight in a healthy way. Many of us have experienced the dip in willpower that comes after a surge of motivation (such as resolving to overhaul eating habits as a New Year's resolution). Willpower almost always fades, but habits are more likely to stand the test of time.

Rather than changing your entire life to work toward maintaining your weight, implementing small habits that you can stick with can be a more effective way to create lasting health. As you browse through the habits discussed below, think about the small ways that you can incorporate these ideas into your day-to-day life.

Balanced nutrition matters

It's important to work with your health care provider to get an understanding of what a balanced diet means for your body. That being said, following general guidelines that prioritize foods with a higher nutritional value can help you make the changes that will allow you to maintain your weight as you get older.

While foods with a lower nutritional value (such as baked goods, salty snacks, and sweets) can fit into most nutrition plans from time to time, it's important that the bulk of your calories come from whole, unprocessed foods. Incorporating vegetables, fruit, protein (like meats, fish, and nuts), and whole grains into your daily diet can help you maintain your weight and feel your best.

Mindful eating

Busy schedules can make it tough to sit down and fully enjoy a meal, but doing so is vital to help you maintain your weight over time. It's easy to eat more food than your body needs when you're always on the go, and it's even easier to forget to track foods that you pick up from the refreshment table at a meeting or at the drive-thru on a lunch break.

Planning, recording, and taking time to enjoy your meals can make it easier to stay on track with eating the foods that make you feel your best. Preparing meals as a family, trying a new fruit or vegetable each week, and carving out time in your calendar to sit at the table--distraction free--can all contribute to a heightened sense of satisfaction from food.

Incorporating physical activity

Exercise matters! While keeping your body moving will certainly help you maintain your weight as you get older, the benefits don't stop there. When you're active, you're lowering your risk of diabetes, cancer, cancer, stroke, and heart disease.

While it's recommended that you get about two and a half hours of exercise per week, you don't need to start there if you haven't exercised in a while. Going for a ten-minute walk around the block after dinner, taking the stairs instead of the elevator, and choosing the farthest parking spaces while you're running errands can all help you begin to incorporate movement into your life.

Using a step tracker and checking your data each week can help you set achievable yet challenging goals that will encourage you to keep moving. Invite your friends and family to participate as well--when the people around you are prioritizing movement, it's easier to stay on track.

Utilize tracking tools

Like we mentioned, using tracking tools is key to increasing your physical activity and understanding your nutritional habits. Consistency is key, and it's important that you know where you're at in order to make the changes that will boost your health. Integrating an app that allows you to utilize data can provide you with support and insight on how to make changes that can help you maintain your health over time.

Evidation: Here to support you as you move toward your health goals

With Evidation, you get both the tracking and support that you need to work toward your health goals. Our clear guidelines help you know the steps you need to take to optimize your health--and our data tracking allows you to celebrate your progress. Our team is here to support you. Download the app today to make the most of your health data.

When you’ve been focused on healthy changes to your diet and lifestyle, stepping on a scale to see an unexpected increase or decrease can be disheartening, to say the least. Yet weight fluctuations are actually quite common, even when you’re choosing healthy foods and movement. If you’re seeing weight fluctuations, even unexpected increases or decreases in your weight, don’t be alarmed. This is something everyone experiences, and here are some of the reasons why it happens.

Common causes of weight fluctuations

Is weight fluctuation normal? Yes, it is, and everyone experiences it. So what causes the weight to go up or down on the scale, even when you’re focused on making healthy changes to achieve your weight goals? Here are some common causes of weight increases:

• Foods, especially foods high in sodium or carbs
• Hormonal changes, especially menstruation
• Medications you take
• Alcohol consumption
• Lack of a bowel movement

Here are some common causes of drops in your weight:

• Exercise and sweat
• Hormonal changes
• Stress
• Recent urination or bowel movement

Daily and weekly weight variations

How much does weight fluctuate throughout the day or week? Weight variations happen both on a daily basis and a weekly basis. In a healthy adult, it’s common for weight to fluctuate as much as five to six pounds a day and even more after eating a meal. For this reason, you might want to try to weigh yourself at the same time each day.

Yet even day to day, you can experience weight fluctuations, even when all other factors are similar each day and you’re weighing at the same time of day. According to Henry Ford Health, the average healthy adult will gain or lose two to eight pounds every few days, and that’s not due to fat loss but rather normal weight fluctuations. In addition, weight tends to be higher at the beginning of the week for most people, and lower toward the end of the week.

Water weight and hormonal influences

One of the reasons your weight will change over the course of a week is due to hormones, which can cause you to retain, or sometimes to lose, water weight. Hormone changes, especially in people who are assigned female at birth, are a common reason for weight gain. When a woman is nearing her menstrual period, she often retains water and gains weight, and that weight comes off after her cycle. How much do you gain on your period? This varies from person to person and may depend on how much unhealthy food you consume, but increases of between 1 and 5 pounds are common over that week.

In contrast, you can also lose water weight which can cause a drop in weight. Going on a run on a hot summer day may make you lose water weight as you sweat. These types of weight gains or losses aren’t directly related to fat gain or loss, and as such, are temporary in nature.

Dietary factors: how food choices impact temporary weight changes

Hormones are just one reason people might gain water weight. Your dietary choices also impact your weight. Remember, all food has weight, so you’re going to weigh more after eating than before, but some foods can carry over long after the meal and cause temporary increases in your weight.

For example, if you eat a large amount of salty or processed foods in a day, you might retain more water over the next few days as your body works to flush out the salt and processed chemicals. Large meals, such as a holiday feast, can also cause temporary weight increases until your body processes all of the food.

Foods high in carbohydrates may also lead to water retention, which leads to increases in weight. This is why you might notice temporary weight gain after you eat out or after several holiday parties full of sweet treats. Restaurant foods, even healthier choices at restaurants, tend to be higher in salt and processed chemicals than foods you make at home, and as such, they’ll create a temporary increase in weight.

Sometimes, people are surprised to know that not drinking enough water can actually cause you to gain weight temporarily. Your body will retain more water when you aren’t drinking enough, and this, in turn, can lead to temporary weight gain.

What and how often you eat can also cause weight decreases. Periods of fasting, including overnight when you’re sleeping, will cause your weight to decrease temporarily. Similarly, if you eat a high protein, low carb diet for a while, you may see the scale moving down, but adding in healthy carbs can help it balance back out.

How should you weigh yourself? Long-term trends vs. short-term changes and what to focus on

These temporary changes in weight can be discouraging for many people who are trying to make healthy changes, but they’re a normal part of being human. One way to counteract the disappointment at seeing that number go up (or down, if you’re trying to gain weight) is to weigh yourself in the best way.

First, try to weigh yourself at the same time each day, preferably without shoes on. Wear similar clothing each time you weigh, and, if possible, weigh after using the restroom. Many people find it convenient to weigh after they get up in the morning before eating breakfast.

After learning to weigh yourself well, consider looking at long-term trends rather than short-term fluctuations, recommends Very Well Fit. If you’re seeing the scale increase day after day, with no drops, it may be time to consider making a change. However, if you’re seeing gradual decreases, with occasional increases, and your goal is to lose weight, then you’re succeeding. Those increases are likely due to normal, natural causes.

Another option to consider is using a body weight scale that measures more than just pounds. These scales will measure your body fat and water percentage to help you see where you stand in your health goals. If you’re adding healthy exercise to a change in your diet, this will help you know if your weight increases are due to increasing muscle mass, which might be part of your goal, rather than increases in body fat.

You can also use another measure to weigh your success instead of your weight. For example, rather than jumping on the scale, see how your clothes fit. If they're getting a little tight consistently, and your goal isn’t to gain, then you’ll want to reevaluate your changes, but if they're getting looser, you might be on the right track toward your healthy living goals.

You can also use a tool, such as Evidation, to track your health goals, including exercise and food choices, and earn rewards for the positive changes you make. Remember, wellness is about more than just weight, and using a health tracker and pairing it with Evidation can help you take your next steps towards healthy living so that you can focus less on normal weight fluctuations and more on your healthy lifestyle progress. Track your health with Evidation today.

When winter hits, so does the holiday season. This brings many challenges if you’re focused on healthy living. From shorter days and colder weather that make it harder to get your exercise in, to the many treats and extra alcohol consumption common around the holidays, you’ll face many challenges to your healthy living goals during this time of year.

If you’re wondering, “Why do I gain weight during the winter?” know that you’re in good company. On average, people will gain between 1 and 3 pounds during the holiday season. There are many reasons for this. The stress of the holidays, extra food available, less motivation to get outdoors and be active, and increased cravings for comfort food are all contributing factors to winter weight gain.

So, what can you do if you want to avoid coming out of the winter with a few extra pounds? There are some simple yet effective strategies you can use to prevent holiday weight gain. With the right plan in place, you can enjoy some holiday festivities and still achieve your health goals during this season.

1. Be active and socialize

A key factor of a healthy lifestyle is exercise, but many people lose motivation to be active when the days get shorter and the temperature colder. The holiday season is about friends and family. While many events do focus on food and treats, they can also be about the people you’re spending time with. Focus on the social aspect of the event and look for ways to be active. Can you get together with family for a hike through the winter woods, or play a game of basketball in the driveway after a holiday meal? Being active and social may help counter any extra treats you enjoy over the season.

2. Mindful eating and portion control

Having one holiday cookie isn’t going to derail all of your healthy eating goals. Having two holiday cookies every day between Christmas and New Year's may be more than your body needs.

One key to balancing your desire to maintain a healthy weight with the extra treats of the holiday season is to practice mindful eating and portion control. Eat what’s available when you’re hungry, even if it’s not the healthiest option possible, but stop when you’re full. Take a half portion, too, and evaluate if you’re sufficiently full before returning for seconds. These small steps can make a big difference in the total number of calories you consume.

3. Smart snacking and healthy choices

When you want a snack during the holidays, it’s tempting to reach for another treat. Instead, grab some fresh fruit, or keep some cut-up veggies in the fridge. If you can focus on smart snacking and save the treats for an occasional after-meal dessert, you may find that you’re consuming fewer empty calories. Also, fruits and vegetables are high in fiber, which can help you feel full longer. They’re also packed with vitamins that can help boost your immune system throughout the winter months.

4. Manage stress and sleep

There’s no denying the holiday season can feel stressful. There are concerts, programs, parties, and events to attend nearly every weekend. Over time, you can start to develop significant stress as you work to manage this busy schedule. Stress releases the hormone cortisol, which triggers the body’s natural fat storage tendencies. When you have high cortisol levels, it can be harder to lose weight. Also, high cortisol levels can make you want to indulge in sugary or salty treats, which can add to your weight gain.

Add to the schedule the expectations this time of year to have the perfect, Pinterest-ready holiday, and you can see why it’s a recipe for high levels of stress. Find ways to weave in some relaxation throughout the winter as you manage your emotional wellness during this season. Curl up with a favorite book or holiday movie to unwind, or draw yourself a warm bath to add some relaxation. Maybe relax by listening to your favorite holiday music or attending a peaceful religious service. What feels relaxing is going to be highly personal to you, but find some ways to unwind.

Getting enough sleep is also essential during the winter. Sleep keeps your immune system functioning properly while also lowering your stress levels.

5. Mindful indulgence and alcohol consumption

It’s probably not reasonable to say you need to avoid all treats during the holidays, but as with your mindful eating, be mindful of your indulgence. Take small portions of the holiday treats that are so prevalent this time of year. Avoid taking seconds. This will help you consume less of these tasty but potentially unhealthy items.

Similarly, be considerate of how much alcohol you consume. Whether it’s wine, beer, or something else, alcohol contains calories, and too many calories can lead to weight gain. Have alcohol on occasion if you want it, but don’t overdo it.

6. Planning and self-compassion

The best way to protect against winter weight gain is with a plan. Find tools you can use to track your health, such as Evidation, and know how you will approach parties and treats brought to work. Give yourself some grace to enjoy some of these items, but have a plan in place to say “no” in a gracious way when needed.

In addition, practice self-compassion. You may gain some weight in the winter. For some, it’s the nature of the season and all of the celebrations it brings. If you do gain some weight and want to try to get back to your baseline after the holidays, you can easily do so. A little bit of extra winter weight, especially over the holidays, doesn’t need to derail the work you’ve put in throughout the year.

Are you looking for additional insights that can help you fight winter weight gain? Check out these 23 surprising health facts, or our guide to healthy eating during the holidays.

If you want a tool to help you prevent winter weight gain, consider Evidation. By rewarding you for your efforts, Evidation can make it easier to focus on healthy choices throughout the holidays. Start tracking your health with Evidation today.

It may be “the most wonderful time of the year,” but for some people, the holiday season brings feelings of sadness and depression. Feeling down when everyone else is in a festive mood can be confusing, but there are good reasons for these feelings. If you find that you’re struggling a bit with sadness and depression during the holidays, you’re not alone. Holiday depression is more common than the cards and movies make it out to be, but some practical solutions can help.

Common causes of depression around the holidays

Having depression around the holidays can have many contributing factors. First, in the US, this time of year is in the winter, which is when seasonal affective disorder occurs. This automatically increases the chances of having depression. Yet, there are additional factors that occur during the holiday season that increase the risk of developing these feelings.

Increased pressure

Living in the Pinterest era puts even more pressure on everyone to keep things picture-perfect, but Pinterest boards are not real life. If you’re feeling pressure to do everything perfectly and meet everyone’s expectations for a magical holiday, it can take a toll on your mental health.

Grief

If you’ve recently had a major life change or lost a loved one during the past year, the grief associated with these events can feel more acute during the holidays. Not having life as it normally is can make you feel sad and lonely.

Financial stress

The holidays can get expensive, especially if you’re facing high expectations for how you’ll celebrate and what gifts you’ll give. This increases financial stress.

Poor time management

During the holidays, you still only have 24 hours a day, and you have to use some of those hours to sleep. If you lack time management skills, you'll find that the stress levels you face increase significantly, leaving you feeling depressed and tired.

How to cope with holiday stress

Understanding the factors that can trigger the holiday blues is the first step in managing your mental health during this season, but you’ll also need to take some proactive strategies to help. Here are some ideas.

Practice mindfulness

Mindfulness refers to being fully present and aware of what is happening in a particular moment, both outside of you and inside your body. All people can be mindful, but our busy society can make it harder to practice this mental state, so learn how to bring yourself back to mindfulness when your stress levels start to rise.

To practice mindfulness, take time to slow down and notice what’s happening around you. What do you see, hear, feel, and taste? Focus on your breathing, taking in deep breaths. Take an inventory of your emotional state. By doing all of these things, you can correct your thinking and bring yourself back into a state of mindfulness. This may help you enjoy the holiday festivities more because you’ll be able to take them all in.

Learn relaxation exercises

When stress levels start to rise, relaxation exercises may help. Here are some to try:

• Progressive muscle relaxation: Practice relaxing your muscles a few at a time, tensing and relaxing from your toes to the top of your head.
• Visualization: Visualize a calm, relaxing place or situation, and picture yourself in it.
• Deep breathing: Take a deep breath, hold it for a count of five, and then let it out slowly.
• Yoga: Yoga involves breathing and stretches to create a sense of balance and relaxation in the body.

Set realistic expectations

One of the factors leading to holiday stress is the high expectations many people place on themselves during the holidays. Remember, the holidays are about spending time with family and friends and learning to appreciate those you love even more. You don’t have to have a five-course meal with specialty centerpieces to enjoy your time. If you make your expectations more manageable, you may face less stress.

Don’t neglect physical health

The holiday season is a time with extra treats and fewer opportunities to exercise. However, it doesn’t have to derail your healthy living goals. While you can restart healthy habits after the holidays, you may find that your mental health stays in a better place if you keep up with healthy eating and exercise routines as much as possible. Allow yourself some tasty holiday treats, but aim to balance them with your healthy food choices, too.

Make mental health a priority

During the holidays, you’re going to want to do what you can to protect and prioritize your mental health, especially if you’re prone to struggles with depression. You are the only one who can protect your mental health, so make sure you’re doing all you can to do so. These tips may help.

1. Prioritize self-care

Getting enough sleep and making time to exercise should be a top priority during the holidays. Prioritize the types of self-care that make you feel healthy and energized, and you may find your mental health is better protected.

2. Get support

Whether it’s from friends and family who can help you with your “to-do” list, the listening ear of a loved one when you need a moment to vent, or the professional support of a therapist or counselor, get support for your mental health concerns and keep up with that support through the holidays if you can.

3. Practice healthy boundaries

There is only so much you can do throughout the holidays. Set boundaries to help you protect your mental well-being. Whether it’s saying “no” to a friend’s party or limiting the guest list to the family get-together you’re hosting, boundaries are a key to protecting your mental health.

4. Use Evidation to track your physical health

One aspect of self-care is ensuring you get enough sleep, healthy food, and exercise. One way you can monitor this is with the help of tracking tools, like those that work with Evidation. Connect your tracker to Evidation to better track your physical health markers so you can get through the holidays with an improved mood and fight holiday depression before it starts.

Are you ready to enter the holiday season well-armed? Track your health with Evidation today. You can also learn how health data, such as the data tracked with Evidation, can help you predict seasonal changes in depression.‍

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.

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.