Trouble Sleeping? Your Diet Could Be Preventing Quality Rest

Trouble Sleeping? Your Diet Could Be Preventing Quality Rest

The food you eat impacts almost everything you do, which is one reason why it's so important to be conscious of what you put in your body. Good nutrition has tons of perks: It reduces the risk of diseases such as stroke, Type 2 diabetes and heart disease, boosts your mood and makes you feel more energized. It can even improve how you sleep at night, another major aspect to having a healthy body and mind. A full night's sleep offers a lot of the same benefits as conscious eating. In fact, they go hand in hand.

Eating the wrong foods at the wrong time can be harmful to your sleep quality, which plays an important role in maintaining your physical and mental health. On the flip side of the same token, you have a higher chance of making poor food choices after a night of bad sleep. Below, learn how you can improve your food choices to get higher-quality rest, including the best foods for better sleep and what you need to avoid. 

Read also: How to Stay Cool at Night Even When It's Hot Outside

How poor sleep affects your health

The recommended amount of sleep for adults is seven to nine hours each night. During that time, your brain cycles through the four stages of sleep: three stages of NREM (non-rapid eye movement) and one stage of REM (rapid eye movement). 

• NREM sleep: The quiet sleep stages where your brain is working to retain memories and knowledge, in addition to repair, refresh, and restore your body. 
• REM sleep: The active sleep stage where your body is working to repair cells and muscle tissue, promote bone and muscle growth and helps strengthen the immune system. 

If you're waking up often in the middle of the night or have trouble getting a full night's sleep, you prevent your body from running through its necessary processes that keep you healthy and productive. Continuous poor sleep puts you at risk for:

• Heart disease
• Stroke
• Weight gain
• High blood pressure
• Bad memory
• Weakened immune system

Unbalanced nutrition tends to be a common culprit for poor sleep, especially if you're eating certain foods too close to bedtime. 

There's several foods you shouldn't eat too close to bedtime. 

Natalia Lavrenkova/EyeEm/Getty Images

Nutrition for quality sleep

There seems to be a clear link between nutrition and your quality of sleep. To find out more, I spoke to Stephanie Nelson, a registered dietitian who works as a nutrition expert at the tracking app MyFitnessPal. Nelson explained, "The relationship between sleep and nutrition is very complex and we don't know everything about all the associations between sleep and food. However, a good general summary is that any biological process, including sleep, is influenced by getting the right amount of nutrients. "

"For example, having high blood sugar impacts your energy in the moment, which can prevent you from sleep," Nelson continued. "Other nutrients impact neurotransmitters that make it easier to relax and turn your brain off for sleep." 

While food affects sleep, the amount of quality sleep you get can also impact your eating habits. Nelson said, "Interestingly, the relationship goes both ways. There's research showing that poor sleep can negatively impact hormone balances that affect your hunger, and people who sleep less tend to eat more overall."

Making more conscious choices about food and when you're eating it can make a big difference in your sleep quality.

The do's and don'ts on eating for better sleep

Here are Nelson's tips on how to eat for better sleep. 

Do's

1. Eat a balanced dinner 

"The building blocks of a balanced dinner are a protein source, high-fiber carbohydrate source, and a vegetable. This might look like a grilled marinated chicken breast, some quinoa, and roasted veggies," said Nelson. "You could also get more creative with it, like a coconut curry made with tofu and sauteed veggies, served over brown rice, or tacos made with the protein of your choice, some beans, and cabbage and onions (and all your other favorite toppings)." 

A balanced diet is critical to good sleep. 

Getty Images/Burcu Atalay Tankut

2. Eat foods that promote serotonin production

Serotonin is required for your body to make melatonin, the hormone responsible for regulating sleep. But Nelson also warns that toomuch serotonin is associated with poor sleep. 

"In order for your body to produce the right amount of serotonin, you need to consume tryptophan, an amino acid you can find in most animal-based foods, oats, nuts, and seeds," Nelson explained. "You also need to have a carbohydrate source, which allows for tryptophan to be used for serotonin rather than other processes. Other nutrients like vitamin B6, present in sweet potatoes among other foods, are also needed for the right amount of serotonin production."

3. Eat around three hours before bedtime

You might have heard that you shouldn't eat right before bedtime if you want a good night's rest. But how soon, exactly, should you stop eating? "It's different for everyone," said Nelson. "Most experts recommend to eat three hours before bedtime for best sleep results, so start there, but definitely play with it. Some people can eat closer to bedtime and still have a good night's sleep," she said.

Don'ts

1. Avoid caffeine, sugary drinks and alcohol before bed

You probably know that caffeine isn't the best nighttime beverage, but what about alcohol or juices? Nelson says you should try to avoid those in the hours right before bed too.

"Being hydrated is key to a good night's sleep," she said. "Alcohol dehydrates you, so for the first step, reduce alcohol consumption near bedtime. High sugar drinks also can interfere with sleep, and anything with caffeine." 

"If you're having trouble sleeping, definitely check when your most recent caffeinated beverages are consumed before bed," she noted.

2. Don't eat dessert close to bedtime

For individuals with a sweet tooth, don't eat foods like ice cream, cookies or chocolate before bedtime. Nelson explains that "low-fiber, high-sugar snacks before bed can cause a spike and then a drop in blood sugar." These irregular blood sugar levels can disrupt your sleep in multiple ways, making it hard for you get deep rest.

Try not to eat high-sugar snacks before bed.

LordHenriVoton/Getty Images

3. Don't overdo late-night indulgences

"Eating large amounts of any type of food too close to bedtime will probably affect your sleep, especially if it's high in sugar or fat. On the flip side, if you go to bed hungry that might also negatively impact your sleep," Nelson said 

Life happens, and sometimes you need a midnight snack to avoid falling asleep with your stomach growling. Nelson advises eating something that's small, high in fiber and pairing it with protein "to keep your blood sugar from spiking and to keep you full until morning." She adds, "Try a banana with peanut butter or a handful of berries with yogurt." 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

Source

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7 Tips to Try if You Have Trouble Putting in Contact Lenses

7 Tips to Try if You Have Trouble Putting in Contact Lenses

After plopping them in enough times, you'll get used to those sticky little domes that hug your eyeballs so you can see better (or see at all, depending on your prescription strength). 

But like many daily habits, there's a learning curve to wearing prescription contacts. After all, our eyes instinctively close up when they sense danger, like a shaking, protruding finger trying to insert a piece of plastic. 

Whether you're a new or returning contact lens user, here are a few tips to get this routine to feel like second nature. 

Read more: Best Places to Buy Contacts Online

How to put in your contacts 

First, let's start with the basics: how to get those contact lenses into your eye as comfortably as possible.

1. Thoroughly wash and dry your hands. You can often blame uncomfortable contacts on something being on the lens. To ensure you don't transfer anything into your eye and to minimize your risk of eye infections, get those hands clean. Be sure that they are dry. 

2. Scoop the first contact out of the case using your fingertip, not your nail. You can gently shake the case first if either lens is stuck to the side. Then, rinse out the lens with contact solution. Do not use tap water. Plain water can allow harmful bacteria to stick to the lens and infect your eye.

3. Inspect the lens. Check that it's not torn, creased or dirty. Also, make sure it's not inside-out. When the lens sits on the tip of your finger, it should have consistent curvature around the lip. If it's flaring out, the lens is probably inside-out. Flip it the other way before you put it in your eye. 

4. Put in the lens. Place the contact lens on the tip of the pointer finger on your dominant hand. Use your other hand to gently pull your top eyelid up, making it easier to get the lens into your eye without hitting your eyelid or eyelashes. Gently tap the finger with the lens on it to your eye. The moisture of your eye should be enough to transfer the lens from your finger to your cornea. 

5. Adjust the lens. Blink a few times. Then, look down, up, right and left. This centers the lens on your cornea. 

6. Repeat with the other eye. You know the drill. 

ScantyNebula/iStock/Getty Images

Caring for your contact lenses

Just knowing how to put in contacts is a key first step. But wearing your contact lenses comfortably every day hinges on you knowing how to take care of them. This is relatively easy if you have daily lenses (the ones you wear once, then toss). 

However, if you wear any other type of lens, talk with your optometrist about best practices for contact care. They may recommend a specific type of contact solution. 

Generally, you should take your contacts out and put them in a clean case in that solution:

• Before you go to bed: Unless you have lenses specifically designed for sleeping, remove your contacts each night before bed. 
• Before you get wet: Whether you're hopping in the shower or going for a swim, take your contacts out first since you could lose a lens in the water. Also, the water could transfer something onto your lens or compromise the structure of the lens. 

We won't dig too deeply into how to remove contact lenses here, but the basic steps are: 

1. Wash and dry your hands. 

2. Gently pinch the lens from the surface of your eye. 

3. Put your contact lenses into a clean case filled with contact solution.

You should be replacing two things regularly:

• The contact lenses themselves: Follow your optometrist's direction here, whether that means swapping your lenses out daily, weekly, bi-weekly or monthly. Wearing them past the recommended time can lead to a buildup on the lens. 
• The case: Swap out the case for a new one every three months to ensure you always store the lenses in a hygienic environment. Many contact solution companies include cases with the bottles of solution they sell.

Finally, prep before you go on vacation. You might want to buy a small bottle of solution to pack in your toiletries bag. In general, when you're traveling, caring for your contacts can be extra tricky. 

Read more:  The Quickest Way to Keep Your Contacts Fresh While Traveling

Peathegee Inc/Tetra Images/Getty Images

7 tips for beginners

If you're just starting out with contacts, here are a few things to keep in mind that can make your transition easier. 

Know contact lenses are safe

When used properly (that is, taken out every night, handled with clean hands and replaced on time), contacts are a safe form of vision correction used by roughly 45 million people in the US. They're also regulated as medical devices by the US Food and Drug Administration, so you can rest assured the material you're sticking in there is safe and agreeable for your delicate eyeballs.

And know this: Contact lenses will never get stuck behind your eye, the American Academy of Ophthalmology says. That's because there's a membrane connecting your eyeball to your eyelid. So if your eyes are too dry, you insert the contact funny or there's another mishap with the lens, know your search is only temporary and you will soon be reunited with your contact lens, usually with a gentle finesse or a few drops of contact solution to loosen its hold.

Another important myth to bust, as laid out by contact retailer PerfectLens, is that contacts are uncomfortable. Once you get used to putting them in, contacts should be so comfortable you can't tell they're there. (If they are uncomfortable and you haven't been wearing them for too long, contact your eye doctor to see if you need a new brand or a different eye measurement.) 

Ask your optometrist for training

These eye pros have all the best tips for learning how to wear your specific type of contact lenses. Some optometrists charge a fee for contact lens training, but there's no better way to learn how to put contacts in. 

Try touching your eye

We know this goes against pretty much everything you've ever been told. But you have to get over that initial recoil you might feel. With clean hands, try gently making contact with the white of your eye. 

If you can touch your eye with your finger, you can touch your eye with a contact lens. You'll probably find that the lens making contact with your eye is much more comfortable than your finger. That's because it's specifically designed to fit over your cornea, distributing pressure across your eye rather than onto a single point.

Keep your nails short and trimmed

I've had my nails "done" exactly twice and both sets of longer-than-usual nails turned a daily routine I barely have to think about into a skill to remaster, like learning how to drive in snow every winter.

If you're a regular long-nailer who's mastered the art of pinching a contact without nicking the lens, or your eye, congratulations on making it to the next level. But for beginners just getting used to inserting lenses, there's a lot less room for error and pokes when you have shorter nails. 

Use both hands

Use the pointer finger of your dominant hand to hold and place the lens, but don't forget about your other hand. You can use it to gently pull up on your eyelid. If you have a reflexive tendency to try and close your eyes as you go to put your lens in, this can help. 

Don't put in contacts when your eyes are red or tired

If you're just starting out, pick a time to try inserting contacts when your eyes are alert and awake, as opposed to trying to squeeze them in at 6 a.m. on a day when you're already really tired. Generally speaking, it's not a great idea to put in contacts if your eyes are feeling irritated, and you should never sleep in your contacts because that increases your risk of eye infections (some of which can lead to permanent vision loss) by six or eight times, the AAO says. 

Similarly, you should use rewetting or eye drops if they're recommended by your eye doctor, the AAO says, especially if you're starting out in contacts. Drinking water will also help stave off dry eyes and ease your eyes into the transition with contact lenses. 

Why are my contact lenses uncomfortable? 

On that note, let's talk about what can go wrong with your contacts. If you just got them, it might take some getting used to. Note: It might feel odd, but it should never feel uncomfortable. If you continually try to wear your contacts and feel like something's stuck in your eye, talk to your optometrist. You may need a different type of lens. 

If your optometrist is confident you're in the right lenses but one feels uncomfortable after you put it in, follow these steps:

• Don't rub your eyes. Resist the urge. Blinking can help the lens settle into a comfortable spot, but rubbing your eye can cause it to fold. That will only make you more uncomfortable. Plus, if something is stuck between the contact lens and your cornea, rubbing it can scratch your eye.
• Take it out and check it. A lot of the time, if your lens feels uncomfortable, it's because some debris is stuck to it, which is transferred to your eye when you put it in. Look closely at the lens. Even a tiny little thread or speck of dirt feels catastrophic once it contacts your eye. Also, make sure the lens isn't torn (which will make it feel like something's in your eye) or inside-out.
• Check your eyes. If something was stuck to the contact, it could now be stuck to your eye. You might want to use some eye drops to flush your eye. 
• Try again. When you're learning how to put in contacts, it may take a couple of tries to get it right. Once you know the lens and your eye are both debris-free, try putting the lens back in.
• Keep your glasses handy. Learning how to put contacts in takes time. If you're having a particularly hard time one morning, stick with glasses that day. You don't want to irritate your eye repeatedly trying to get your contacts in. 

Carol Yepes/Moment/Getty Images

The bottom line

You're not alone in this. It takes most people at least a couple weeks to get comfortable wearing contact lenses. Stick with it -- paying careful attention to keeping your lenses clean and debris-free -- and it should get easier with time. 

If it doesn't, the lenses themselves could be to blame. Talk with your optometrist and consider your online contact lens options to find what's best for your specific eyes.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

Source

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7 Tips to Try if You Have Trouble Putting in Contact Lenses

7 Tips to Try if You Have Trouble Putting in Contact Lenses

After plopping them in enough times, you'll get used to those sticky little domes that hug your eyeballs so you can see better (or see at all, depending on your prescription strength). 

But like many daily habits, there's a learning curve to wearing prescription contacts. After all, our eyes instinctively close up when they sense danger, like a shaking, protruding finger trying to insert a piece of plastic. 

Whether you're a new or returning contact lens user, here are a few tips to get this routine to feel like second nature. 

Read more: Best Places to Buy Contacts Online

How to put in your contacts 

First, let's start with the basics: how to get those contact lenses into your eye as comfortably as possible.

1. Thoroughly wash and dry your hands. You can often blame uncomfortable contacts on something being on the lens. To ensure you don't transfer anything into your eye and to minimize your risk of eye infections, get those hands clean. Be sure that they are dry. 

2. Scoop the first contact out of the case using your fingertip, not your nail. You can gently shake the case first if either lens is stuck to the side. Then, rinse out the lens with contact solution. Do not use tap water. Plain water can allow harmful bacteria to stick to the lens and infect your eye.

3. Inspect the lens. Check that it's not torn, creased or dirty. Also, make sure it's not inside-out. When the lens sits on the tip of your finger, it should have consistent curvature around the lip. If it's flaring out, the lens is probably inside-out. Flip it the other way before you put it in your eye. 

4. Put in the lens. Place the contact lens on the tip of the pointer finger on your dominant hand. Use your other hand to gently pull your top eyelid up, making it easier to get the lens into your eye without hitting your eyelid or eyelashes. Gently tap the finger with the lens on it to your eye. The moisture of your eye should be enough to transfer the lens from your finger to your cornea. 

5. Adjust the lens. Blink a few times. Then, look down, up, right and left. This centers the lens on your cornea. 

6. Repeat with the other eye. You know the drill. 

ScantyNebula/iStock/Getty Images

Caring for your contact lenses

Just knowing how to put in contacts is a key first step. But wearing your contact lenses comfortably every day hinges on you knowing how to take care of them. This is relatively easy if you have daily lenses (the ones you wear once, then toss). 

However, if you wear any other type of lens, talk with your optometrist about best practices for contact care. They may recommend a specific type of contact solution. 

Generally, you should take your contacts out and put them in a clean case in that solution:

• Before you go to bed: Unless you have lenses specifically designed for sleeping, remove your contacts each night before bed. 
• Before you get wet: Whether you're hopping in the shower or going for a swim, take your contacts out first since you could lose a lens in the water. Also, the water could transfer something onto your lens or compromise the structure of the lens. 

We won't dig too deeply into how to remove contact lenses here, but the basic steps are: 

1. Wash and dry your hands. 

2. Gently pinch the lens from the surface of your eye. 

3. Put your contact lenses into a clean case filled with contact solution.

You should be replacing two things regularly:

• The contact lenses themselves: Follow your optometrist's direction here, whether that means swapping your lenses out daily, weekly, bi-weekly or monthly. Wearing them past the recommended time can lead to a buildup on the lens. 
• The case: Swap out the case for a new one every three months to ensure you always store the lenses in a hygienic environment. Many contact solution companies include cases with the bottles of solution they sell.

Finally, prep before you go on vacation. You might want to buy a small bottle of solution to pack in your toiletries bag. In general, when you're traveling, caring for your contacts can be extra tricky. 

Read more:  The Quickest Way to Keep Your Contacts Fresh While Traveling

Peathegee Inc/Tetra Images/Getty Images

7 tips for beginners

If you're just starting out with contacts, here are a few things to keep in mind that can make your transition easier. 

Know contact lenses are safe

When used properly (that is, taken out every night, handled with clean hands and replaced on time), contacts are a safe form of vision correction used by roughly 45 million people in the US. They're also regulated as medical devices by the US Food and Drug Administration, so you can rest assured the material you're sticking in there is safe and agreeable for your delicate eyeballs.

And know this: Contact lenses will never get stuck behind your eye, the American Academy of Ophthalmology says. That's because there's a membrane connecting your eyeball to your eyelid. So if your eyes are too dry, you insert the contact funny or there's another mishap with the lens, know your search is only temporary and you will soon be reunited with your contact lens, usually with a gentle finesse or a few drops of contact solution to loosen its hold.

Another important myth to bust, as laid out by contact retailer PerfectLens, is that contacts are uncomfortable. Once you get used to putting them in, contacts should be so comfortable you can't tell they're there. (If they are uncomfortable and you haven't been wearing them for too long, contact your eye doctor to see if you need a new brand or a different eye measurement.) 

Ask your optometrist for training

These eye pros have all the best tips for learning how to wear your specific type of contact lenses. Some optometrists charge a fee for contact lens training, but there's no better way to learn how to put contacts in. 

Try touching your eye

We know this goes against pretty much everything you've ever been told. But you have to get over that initial recoil you might feel. With clean hands, try gently making contact with the white of your eye. 

If you can touch your eye with your finger, you can touch your eye with a contact lens. You'll probably find that the lens making contact with your eye is much more comfortable than your finger. That's because it's specifically designed to fit over your cornea, distributing pressure across your eye rather than onto a single point.

Keep your nails short and trimmed

I've had my nails "done" exactly twice and both sets of longer-than-usual nails turned a daily routine I barely have to think about into a skill to remaster, like learning how to drive in snow every winter.

If you're a regular long-nailer who's mastered the art of pinching a contact without nicking the lens, or your eye, congratulations on making it to the next level. But for beginners just getting used to inserting lenses, there's a lot less room for error and pokes when you have shorter nails. 

Use both hands

Use the pointer finger of your dominant hand to hold and place the lens, but don't forget about your other hand. You can use it to gently pull up on your eyelid. If you have a reflexive tendency to try and close your eyes as you go to put your lens in, this can help. 

Don't put in contacts when your eyes are red or tired

If you're just starting out, pick a time to try inserting contacts when your eyes are alert and awake, as opposed to trying to squeeze them in at 6 a.m. on a day when you're already really tired. Generally speaking, it's not a great idea to put in contacts if your eyes are feeling irritated, and you should never sleep in your contacts because that increases your risk of eye infections (some of which can lead to permanent vision loss) by six or eight times, the AAO says. 

Similarly, you should use rewetting or eye drops if they're recommended by your eye doctor, the AAO says, especially if you're starting out in contacts. Drinking water will also help stave off dry eyes and ease your eyes into the transition with contact lenses. 

Why are my contact lenses uncomfortable? 

On that note, let's talk about what can go wrong with your contacts. If you just got them, it might take some getting used to. Note: It might feel odd, but it should never feel uncomfortable. If you continually try to wear your contacts and feel like something's stuck in your eye, talk to your optometrist. You may need a different type of lens. 

If your optometrist is confident you're in the right lenses but one feels uncomfortable after you put it in, follow these steps:

• Don't rub your eyes. Resist the urge. Blinking can help the lens settle into a comfortable spot, but rubbing your eye can cause it to fold. That will only make you more uncomfortable. Plus, if something is stuck between the contact lens and your cornea, rubbing it can scratch your eye.
• Take it out and check it. A lot of the time, if your lens feels uncomfortable, it's because some debris is stuck to it, which is transferred to your eye when you put it in. Look closely at the lens. Even a tiny little thread or speck of dirt feels catastrophic once it contacts your eye. Also, make sure the lens isn't torn (which will make it feel like something's in your eye) or inside-out.
• Check your eyes. If something was stuck to the contact, it could now be stuck to your eye. You might want to use some eye drops to flush your eye. 
• Try again. When you're learning how to put in contacts, it may take a couple of tries to get it right. Once you know the lens and your eye are both debris-free, try putting the lens back in.
• Keep your glasses handy. Learning how to put contacts in takes time. If you're having a particularly hard time one morning, stick with glasses that day. You don't want to irritate your eye repeatedly trying to get your contacts in. 

Carol Yepes/Moment/Getty Images

The bottom line

You're not alone in this. It takes most people at least a couple weeks to get comfortable wearing contact lenses. Stick with it -- paying careful attention to keeping your lenses clean and debris-free -- and it should get easier with time. 

If it doesn't, the lenses themselves could be to blame. Talk with your optometrist and consider your online contact lens options to find what's best for your specific eyes.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

Source

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9 Tips to Help You Sleep Better While You're on the Road

9 Tips to Help You Sleep Better While You're on the Road

Whether you're going on vacation, a work trip or visiting family for the holidays, all that traveling can take a toll on your sleep... especially if you're crossing time zones. From bumpy plane rides to long car trips and the jet lag that comes with time changes, getting proper sleep while traveling isn't always easy. This is especially true if traveling itself makes you anxious. All of these disruptions can add up to travel fatigue, which can lead you to feel groggy, cranky and exhausted. 

A full night's sleep is a crucial part of maintaining your physical and mental health. It promotes brain functions, repairs muscle tissue and boosts your mood so you can be your best self while you're away. Consider the tips below to help cure poor-sleep woes for your next trip and get better sleep while traveling.

What is travel fatigue?

Travel fatigue is the physical manifestation of travel's grievances. It can happen for instances such as: having anxiety about flying on a plane, stress from planning, long layovers, delayed flights or lack of sleep during travel. And although you're mentally drained, travel fatigue can make it more difficult to get restful sleep. 

Jet lag

Aside from travel fatigue, jet lag during travel can also make it a struggle to achieve quality sleep. Jet lag is a temporary sleeping disorder that develops when you cross time zones, and your body is thrown out of whack from its regular sleep-wake cycle. 

Our body heavily depends on outside factors like sundown, sunrise and eating times to regulate the release of melatonin. As a result, your body has a difficult time readjusting during travel, leaving you feeling tired and having difficulty concentrating. 

How to sleep better during travel 

Combat travel fatigue, jet lag and uncomfortable sleeping circumstances by following these tips. 

Prepare your body for the new schedule

Starting three days before you go, set your bedtime an hour later (depending on the time zone of where you're traveling) each day. This will help your body become accustomed to the new time change that you'll be experiencing in a few days, and allow you to fall asleep at a reasonable time when you're away. 

An exception to this rule: If you expect to be gone across time zones for only two days, stick to your regular sleeping schedule. By the time you adjust to the new time, you'll be getting ready to head back home.  

Do as the locals do

Once you arrive at your destination, try to sync up to their schedule. When people are awake in the morning and out-and-about, you should be, too. When the people around you are gearing up for bed, you should be about ready to hit-the-hay, as well. Unless your stay is two days long, this will help your body readjust even if it means you'll be half-asleep at dinner. 

Pack comfy 

Pack your comfiest clothes for travel and a pillow to sleep with if you can fit it inside your suitcase. Loose-fitting fabrics can help you feel comfortable while you travel long distances, which is key if you're hoping to get some sleep while on the road. 

A pillow can also make it easier to fall asleep. Bring a standard pillow for the back seat of a car or a C-shaped pillow to wrap around your neck while on a plane or train. 

Eat nutritiously and drink water

Staying hydrated and eating well while traveling not only will help you remain fueled up for different stages of travel, but it will also keep you from feeling hungry or thirsty if you want to doze off on the plane or in the car. 

Use light to your advantage

The sun is a signal to our circadian rhythm that it's time to be awake, and the night tells us it's time for sleep. 

If you travel from west to east, the best times of day to get light exposure are the late morning and late afternoon. That way, you stay awake and vigilant during the day, but you give your body the chance to wind down into the nighttime. If you travel from west to east, remain in the sun into the evening to help adjust to the new time.

Avoid alcohol on your first day

Hear me out. As fun as it is to get a drink on the airplane on the way to your destination or at dinner when you arrive, alcohol messes with your sleep-wake cycle. This is something you want to avoid during your first day of getting acclimated to the new time. 

Avoid caffeine and nicotine 

Caffeine and nicotine are stimulants that will make your body feel like it wants to be awake. Caffeine can stay in your system for up to five to six hours, making you feel wired when you should be winding down for bed. Nicotine, on the other hand, causes cravings and has no time limit. That means you can be laying awake in bed feeling tired, but your body stays awake wanting more nicotine.  

If you have to stay awake, keep moving

Like light, body temperature also plays an important role in regulating our sleep-wake cycles. If your body is higher in temperature, it's a signal that it's time to be awake. It's a reason why hot sleepers can have trouble getting quality sleep if they're too warm. By keeping your body in motion and your heart rate up, you can help fight grogginess and fatigue that come with travel. 

Use natural sleep aids 

Melatonin is always an option, but I'm always wary of recommending it, because it can mess with your body's natural production of melatonin. As an alternative, consider using natural sleep aids to help you fall asleep at night like herbal tea or CBD oil.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Does your child have sleep apnea? How to tell and what to do

Does your child have sleep apnea? How to tell and what to do

Pediatric sleep apnea is relatively common, affecting from 1 to 4% of kids. Like adults, children with obstructive sleep apnea experience breathing interruptions while sleeping because the muscles in their airways collapse, leading to daytime sleepiness or potential behavioral issues. In the long term, if left untreated, sleep apnea in kids can cause serious health complications like stunted growth or heart issues.  

The good news is that symptoms are pretty mild for most children, and they often outgrow it. Here's what you need to know if you suspect your child might have sleep apnea.

What causes sleep apnea in children? 

There are two main types of sleep apnea in kids -- obstructive sleep apnea and central sleep apnea. With obstructive sleep apnea, the muscles in the airway collapse in on themselves, blocking your child's ability to breathe. Central sleep apnea is when the brain isn't sending the correct signals to the airway muscles.  

We will talk primarily about obstructive sleep apnea, as it is more common than central sleep apnea. There are several causes of sleep apnea in children, like narrow facial bone structures, cleft palate or a high or low muscle tone. 

However, two main factors largely contribute to OSA in children.

Obesity

According to a cross-sectional study of children aged seven to 18, obesity is a significant contributor to sleep apnea. About 44% of children categorized as overweight had OSA compared to 9.1% prevalence in the "normal-weight group." 

Like in adults, obesity is one of the leading risk factors for sleep apnea. It happens because fat deposits collect in the upper respiratory tract, limiting muscle activity. 

Enlarged tonsils and adenoids

Sleep apnea can arise in children because of enlarged tonsils or adenoids. The tonsils are found in the back of the throat and the adenoids in the nasal cavity. If either is enlarged, it can narrow the child's airways, making it difficult for them to breathe while sleeping. The severity of the breathing interruption will depend on the side of the tonsils or adenoids. This doesn't happen to all children, and it's not exactly clear why it happens to some and not others. Exposure to viruses, bacteria or other infections can enlarge tonsils or adenoids. 

Common signs and symptoms of sleep apnea in kids

Your child likely won't be able to tell you what's happening. Generally speaking, they'll fall asleep after any breathing interruptions without knowing they woke up. If your child complains of being tired during the day or their behavior has changed, it's worth noting what happens when they sleep.

Snoring isn't always necessary to diagnose a child with sleep apnea, though it is the most common indicator. However, there are several other signs.

The signs of sleep apnea in kids include:

• Snoring and gasping for breath at night
  
• Mouth breathing or heavy breathing
  
• Nighttime sweating
  
• Wetting the bed
  
• Sleepwalking or night terrors
  
• Restless sleep
  
• Trouble waking or staying awake
• Behavioral issues
  

What happens if pediatric sleep apnea isn't treated?

Just because your child snores it doesn't mean they have sleep apnea. If you suspect they could have it, it's worth looking into. The effects of untreated sleep apnea can be severe -- high blood pressure, the risk of a stroke and heart issues all increase with sleep apnea. 

There are differences between sleep apnea in adults and children -- most of which are highlighted in the side effects of the disorder. Children with sleep apnea will likely exhibit behavioral problems due to their fractured sleep patterns. They may have trouble waking up in the morning, paying attention in school or being hyperactive. If the sleep apnea is left untreated, your child may experience behavioral and learning difficulties.

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Treatments for pediatric sleep apnea

After a physical exam and detailed sleep history, a sleep study is best to diagnose pediatric sleep apnea. In a pediatric sleep study, your child's sleep will be monitored in a lab setting where a doctor can note any abnormalities of sleep apnea symptoms. 

Once diagnosed, your child's sleep apnea treatment will typically fall within these three categories. However, special cases may require unique treatment options. 

Surgery

One of the most significant contributing factors to childhood sleep apnea is the enlargement of the tonsils or the adenoids. Your ears, nose and throat doctor may recommend removing one or both to effectively cure obstructive sleep apnea -- surgery results in the elimination of sleep apnea symptoms 70 to 90% of the time. 

After surgery, you should expect a sore throat. Children with sleep apnea who get their tonsils and adenoids out have a higher chance of lower oxygen levels for the first two to three nights after surgery.

Continuous positive airway pressure machine

Your child's doctor may also recommend using a CPAP machine to treat their sleep apnea. CPAP machines constantly blow air into your child's airway, ensuring it doesn't close during the night. While they effectively treat sleep apnea, they do require that your child wear the mask when they sleep. 

Sleeping with a CPAP machine will be an adjustment. We recommend that you slowly introduce the machine. Try it at nap time at first and then for more extended periods each night. This will help them ease into the change and better adapt. 

If your child cannot tolerate a CPAP machine, your doctor may recommend an oral appliance to treat their sleep apnea, which pushes the tongue and jaw forward, expanding their airway through the night. Oral appliances are less effective but are easier for most children to adapt to. This option is generally limited to those who had surgery to remove their tonsils and adenoids, and the sleep apnea persists. 

Diet change

In addition to other treatment options for sleep apnea, lifestyle changes will be recommended for children who are considered overweight. Research has shown that weight loss successfully treats sleep apnea among children. Talk to your doctor about a nutritional and exercise plan that promotes a healthy way to lose weight.

Remember that adequate sleep is a crucial part of weight management. Kids who aren't getting enough sleep have a higher likelihood of gaining weight. A CPAP machine can help give them more restorative sleep to help with weight loss. 

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When should your child see a doctor?

The big, lingering question you have is probably: what should I do first if I think my child has sleep apnea? 

In general, you shouldn't try to self-diagnose your child's sleep apnea. If your child consistently presents any of the symptoms associated with sleep apnea -- snoring, gasping for air or restless sleeping -- you should consult a doctor. It's never too soon to start the conversation. 

Tips to prepare for your appointment:

• Make sure you bring all the questions you want to be answered. Don't shy away from talking through everything on your mind. 
  
• Be ready to explore treatment options you're comfortable with. Express your concerns and hesitations.
  
• If you're seeking additional support, you can connect with your local A.W.A.K.E group, an education and support group run by the American Sleep Apnea Association. 
  

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Reading to Fall Asleep Changed My Life. Here's Why You Should Try It

Reading to Fall Asleep Changed My Life. Here's Why You Should Try It

Most nights, my boyfriend finds me sprawled across the bed, the light on and a book still in my sleeping hand. It's a regular occurrence in my house. Each night, after I brush my teeth and finish my skincare routine, I crawl into bed with a book. Within a few minutes, tension evaporates from my shoulders and I feel my body relax. Then I'm out. 

Reading at night is my secret weapon for getting a good night's sleep. If my sage personal advice isn't enough to convince you, here are some real reasons you should be reading to fall asleep at night. 

Why reading can help you fall asleep at night 

It's relaxing and distracting 

Why do we read in the first place? For many, it's to engross ourselves in another world and forget any stress or anxiety we're carrying. That's why I do it. Reading at night helps me redirect negative thoughts and enjoy what I'm doing at the moment. 

There's no worrying about work, bills or impending family visits when you're deep in a good book. Stress and anxiety can make falling asleep harder and cause fragmented sleep cycles. Reading offers a way to redirect your thoughts. Studies have shown that reading for half an hour provides a comparable amount of stress relief to watching TV or doing yoga. 

It helps you stay asleep for longer

For some, getting to sleep isn't the trouble -- it's staying asleep. Reading is a way to work your brain without physical activity. This means that instead of working yourself into being tired, you naturally relax and get sleepy without effort. Some research has shown that reading for a short time before bed can help you stay asleep longer throughout the night. A different 2021 online survey of over 900 participants found that of the 496 participants who read to fall asleep at night, 42% reported that their sleep quality improved.

It's good for your brain

OK, this one isn't exactly sleep-related, but it's worth mentioning. Reading is good for your brain. Reading is a more complex task for the brain than scrolling through your phone or watching TV. So by reading at night, not only are you relaxing, but you're strengthening the connections in your brain and potentially preventing age-related cognitive decline. Reading has also been tied to more empathy and better concentration. 

It will become a habit

Integrating reading into your nighttime routine will signal your body that it's time to sleep. Once it's a habit, you'll find your eyelids getting heavy shortly after you've snuggled up in bed with a good book. Sometimes, I can fall asleep before I even get through a chapter because it's a defined part of my nighttime routine. 

How not to read to fall asleep

As with everything, there is a right and wrong way to do things. Make sure you avoid these pitfalls when reading to fall asleep. 

Don't read for too long

Admittedly, there are a few caveats I have to mention about reading to fall asleep. Depending on where you are in your book, you can accidentally read too long and eat into the time you should be asleep. We've all been there. To solve this, I like to set a chapter limit that I can't cross -- no matter if things are starting to get good. Another tip to ensure that reading doesn't impact your ability to sleep is to steer clear of books that will cause a significant emotional response. 

Don't read on your phone

You should avoid reading on screens that give off blue light. Blue light interrupts the body's natural melatonin production. Melatonin is the hormone that helps our body regulate the circadian rhythm or sleep/wake cycle. When the sun is up, melatonin production is blocked to keep us from getting tired. As the sun sets, melatonin is released and we get tired. Blue light throws off this process, making it harder to get quality sleep.  

Reading can't be the only thing you do

As much as I hate to admit it, reading isn't a magical cure-all for poor sleep hygiene. It can't replace everything that goes into sleeping; it's merely a supplement. You should watch your caffeine intake in the afternoon, avoid spicy or heavy meals before bed and always prioritize sleeping -- no matter how good the book is. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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