General Health Articles

Sleep 101: Tips to Help You Get Your Zzzzs

A recent sleep study was presented stating that healthy adults should be getting at least 7 hours of sleep each night, or at least trying to shoot for the new range of no less than 5 hours and no more than 9 hours of sleep.

But what’s the best way to get ANY hours of sleep?

Here are some sleep tips:

• Set a sleep schedule and stick to it. Even on the weekends.
• Avoid caffeine 4 to 6 hours before bedtime.
• Stop using electronic devices at least an hour before bedtime.
• Ensure a comfortable sleeping temperature.
• If you awaken and can’t fall back to sleep, get out of bed. Read, meditate, or do other quiet activities until you are tired enough to fall back asleep.

Healthy Living: Bath vs. Shower – Which one is Better?

It’s the age-old debate – bath or shower? Who doesn’t love a nice, hot soak in the tub to unwind? Or how about those steamy, relaxing showers? But which one is healthier? And why? 

First, we focus on the shower. Besides being timesaving and more efficient, here are some other benefits of taking a shower.

• Reduces tension and improves circulation.
• Gets rid of headaches and helps with sore muscles.
• Massages your skin as the water falls.
• Great for cleaning the body. 

Now for the cons of taking a shower. 

• You must stand (most likely).
• Relies on water pressure.
• Your bathroom becomes a steam room. 

And now let’s take a look at the benefits of taking a bath.

• Helps treat skin conditions like eczema.
• Can improve sleep.
• Good for muscle and joint protection and relief.
• Helps regulate blood pressure.
• May improve breathing.

And the cons of taking a bath.

• Might not be clean (or as clean as a shower).
• Can affect the body’s pH levels.
• Strips the body of natural oils. 

So, who is the winner? Either way it comes down to hygiene. Both baths and showers have pros and cons, so it often comes down to a matter of preference and time.  As long as you are getting yourself clean, you are doing good for your body.

Happy Washing!

How to Avoid Falling Asleep While Driving

With more people traveling lately by car, experts advise that there are a few ways to help avoid falling asleep while driving.

• Avoid driving between midnight and 6 a.m., when possible. Our human clock is set for sleeping during these hours.
• If you have a long commute, make sure you get adequate sleep.
• Avoid alcohol – even small amounts can cause sleepiness and impairment.
• If you take medications that cause drowsiness, it’s best not to drive at all. Carpool or use a driving service like Uber.
• Drink beverages that contain caffeine to improve alertness.

Healthy Living: Five Ways Your Smart Phone Can Make You Healthier

It is 2021 and mostly everyone has a smart phone nowadays. There are so many apps and programs that you can now download to your phone to help you reach your fitness and health goals. 

While this seems like an easy thing to do – just download an app – there is much more involved in getting the most out of your smart phone to become healthier. 

Here are five ways that your smart phone can make you healthier. 

1. Set up healthy appointments on your phone. Use the remind or alarm function on your phone to help you set healthy reminders – like take your medication, get to spin class, go to bed early and take the stairs and not the elevator on your lunch break.
2. Use your timer. We have learned since we were little that we should brush our teeth for 2 minutes, but do you? Use your timer to achieve these types of goals. You can use your timer to figure out how long tasks take so that you can also better prioritize your time, causing less stress.
3. Track your progress. Sure, you downloaded that fitness tracker on your phone, but are you using it? Commit to a particular app and actually use it. Basic features include tracking your steps, counting your calories, and helping you to get a handle on your blood pressure.
4. Eat Healthy. There are quite a few apps that you can download that can help you to be a better label reader and track your food intake.
5. Motivate yourself. Customize your alarms to give you that gentle nudge that you need to motivate yourself. A “Get to the gym if you want to fit in that dress” message alarm is more motivating than a beeping alarm.

In the News: Ways to Prevent Computer Eyestrain

It’s a sign of the times that more people are using computers, ipads, and other electronic devices for large amounts of their day. And while these devices have made our lives easier and more convenient in many ways, they have also done a number on our eyes.

There is even now a diagnosed disorder for the chronic eyestrain caused by looking at a screen too much – Computer Vision Syndrome or CVS. 

Symptoms of CVS include dry and burning eyes, aching back, neck, shoulders or head, and blurry vision. 

Here are some ways that you can avoid eye strain and prevent CVS from getting to you. 

• “Take a break.” Every 15 minutes take an eye break from your screen. Look from side to side, then gaze into the distance. Roll your shoulders while you are taking your eye break to stretch out your neck, too.

• “Look down, not up.” Tilt your screen (if you can) downwards so that it is 4-8 inches below your eye level.

• “Stand up.” Take a 10-minute bathroom break – even if you don’t have to go – at least every 2 hours. Walk around, back and forth, letting your eyes idle. Avoid looking your phone during this idle break and let your eyes wander. Do anything except something that requires intense eye focusing. 

• “Use Eye Drops.” People tend to blink less when they are staring at a screen which results in dry eyes. Keep eye drops nearby and squeeze in some artificial tears when necessary. 

• “Check your glasses.” People wear glasses for reading and for seeing things far away, but most glasses are not intended for reading type on a computer screen that is 20 inches away from you. Consult an optometrist about getting a pair of computer glasses.