Want to fall asleep quickly and stay asleep longer? In this TED Series video, sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night’s rest.
We can all have a bad night of sleep and that’s perfectly normal, but how could we try to improve both the quantity and the quality of our sleep?
Here are six scientifically grounded tips for better sleep. The first tip is regularity. Go to bed at the same time and wake up at the same time. Regularity is king, and it will actually anchor your sleep and improve both the quantity and the quality, no matter whether it’s the weekday or the weekend or even if you’ve had a bad night of sleep. And the reason is because deep within your brain, you actually have a master 24-hour clock. It expects regularity and works best under conditions of regularity, including the control of your sleep-wake schedule.
Many of us use an alarm to wake up but very few of us use a to-bed alarm, and that’s something that can be helpful.
The next tip is temperature. Keep it cool. It turns out that your brain and your body need to drop their core temperature by about one degree Celsius or around two to three degrees Fahrenheit in order to initiate sleep and then to stay asleep.
And this is the reason that you will always find it easier to fall asleep in a room that’s too cold than too hot. So, the current recommendation is to aim for a bedroom temperature of around about 65 degrees Fahrenheit, or a little over 18 degrees Celsius.
It sounds cold but cold it must be. The next tip is darkness. We are a dark-deprived society and, in fact, we need darkness specifically in the evening to trigger the release of a hormone called melatonin. And melatonin helps regulate the healthy timing of our sleep. In the last hour before bed, try to stay away from all of those computer screens and tablets and phones. Dim down half the lights in your house. You’d actually be quite surprised at how sleepy that can make you feel.
If you’d like, you can wear an eye mask or you can have blackout shades and that will help best regulate that critical sleep hormone of melatonin. The next tip is walk it out. Don’t stay in bed awake for long periods of time. And the general rule of thumb is if you’ve been trying to fall asleep and it’s been 25 minutes or so, or you’ve woken up and you can’t get back to sleep after 25 minutes, the recommendation is to get out of bed and go and do something different.
And the reason is because your brain is an incredibly associative device. The brain has learned the association that the bed is this trigger of wakefulness, and we need to break that association. And by getting out of bed, you can go and do something else. Only return to bed when you’re sleepy. And in that way, gradually, your brain will relearn the association that your bed is this place of sound and consistent sleep.
The fifth tip is something that we’ve actually already spoken about in detail in this series, which is the impact of alcohol and caffeine. So, a good rule of thumb here is to try to stay away from caffeine in the afternoon and in the evening and certainly try not to go to bed too tipsy. The final tip: have a wind-down routine. I think many of us in the modern world, we expect to be able to dive into bed at night, switch off the light, and we think that sleep is also just like a light switch, that we should immediately be able to fall asleep. Well, unfortunately, sleep isn’t quite like that for most of us. Sleep, as a physiological process, is much more similar to landing a plane.
It takes time for your brain to gradually descend down onto the firm bedrock of good sleep. In the last 20 minutes before bed or the last half an hour, even the last hour, disengage from your computer and your phone and try to do something relaxing. Find out whatever works for you and when you have found it, stick to that routine.
The last thing I should note is that if you are suffering from a sleep disorder, for example, from insomnia or sleep apnea, then these tips aren’t necessarily going to help you. If I was your sports coach, I could give you all of these tips to improve your performance, but if you have a broken ankle, it’s not going to make a difference.
We have to treat the broken ankle first before we can get back to improving the quality of your performance. And it’s the same way with sleep. So, if you think you have a sleep disorder, just go and speak with your doctor. That’s the best piece of advice. Where do we stand, then, in all of this conversation about sleep? Well, I think the evidence is clear. We can think of sleep almost like a life-support system. In fact, some may even call sleep a super power.
We’ve all heard that it’s the little things that count. The saying is also true for losing weight and improving overall health. Because the more you’re able to make small, positive changes stick in your daily life, the more likely you are to meet your goal. The secret? Go with what feels right for you. There’s no one-size-fits-all eating or exercise plan.
Consider the following tips to help you make small (but meaningful)
steps toward lifelong health
Forget diets
Whether low fat or high protein, most eating plans involve rigid rules and taboo foods — an approach that’s hard to sustain. Set yourself up for success by striving to eat primarily whole foods in moderate portions. Try these tips to stay on track.
Visit the farmers market to pick up delicious, seasonal fruits and veggies. You may even discover new favorites.
Partner with a friend or family member to help keep you accountable and support you with your nutrition goals. Try swapping fresh, healthy recipe with them.
Tote baby carrots, an apple or unsalted nuts with you during the day so you’re less tempted to indulge in unhealthy convenience foods.
Reward yourself for sticking to your commitment to making positive changes.
Get moving
Too often, exercise slips down our list of priorities when our schedule gets busy. Here are a few tips to reframe thinking about exercise as ‘one more thing to do,’ and instead, to look at it as a fun and sustainable part of your life.
Combine movement with things you really want to do, like playing soccer with your family or catching up with friends over a long walk.
Put on some music or a favorite TV show. Moving to your favorite song can energize you and make exercising more enjoyable. Try doing body weight exercises during commercials like squats, lunges or planks. You could even make it a fun family challenge to see who can do the most.
Find an environment where you can truly enjoy moving your body. Some people like to go to a park, group class or public gym to get a workout in. Others like the solitude of working out from the comfort of their home or backyard. It doesn’t matter where you spend the time, as long as you’re comfortable and happy where you are.
Try a beginner’s class in a sport or activity you’ve never tried before. There’s little pressure to perform — and you may discover a new passion!
Are you struggling with time or motivation? Check out these 25 tips on how to make the most of only 10 minutes of movement a day.
It’s easy to do. We head into the week intending to sit down to healthy meals each day. But when life gets busy, the intention is often replaced by less nutritious foods, like takeout. Planning ahead — and shopping accordingly — can help you stick to your commitment to eat well.
Create a menu for the week, and explore cookbooks and online sites like SuperHealthyKids.com or CleanPlates.com for new and healthy recipes. And, keep menu favorites on repeat: If everyone loves oatmeal topped with dried fruit for breakfast, serve it several times a week.
2. Stock up on the 5 food groups
A well-stocked pantry and freezer will help you stay on track with your healthy mealplanning goals. Keep the following basics on hand:
Vegetables: Keep a variety of canned tomatoes in stock for soups, sauces and casseroles. And frozen veggies are a great source of vitamins.
Fruit: Dried fruits make delicious, high-fiber additions to hot cereals, salads and school lunches. Also keep frozen berries on hand to add nutrition to a morning smoothie.
Milk and dairy products: Dried milk is a great back-up item to have on stock, while boxed milk makes a great lunch-box item. Evaporated milk can also be substituted for liquid milk in most recipes.
Protein foods: Stock up on a variety of canned or dried lentils and beans, and toss them in salads, soups, stews and other dishes. Canned tuna and sardines are a quick way to add nutrition and flavor to meals. And frozen lean meats, poultry and nuts store well in the freezer.
Grains: Keep a stash of oatmeal and other whole-grain cereals in the pantry, as well as a variety of rice and pasta. These are great for making quick and filling family meals.
3. Keep a running grocery list
Compile the ingredients you need for the meals you plan to make for the week. Consider trying a grocery-shopping app, such as AnyList or Mealtime, to help you plan. Many of these apps even include information on where to get the best deals on food prices and offer menu-planning options.
Takeout tips: Meal-delivery services or takeout can be a convenient alternative to cooking when you need a night off. Here are a few tips to help you make healthful choices from an online menu, where nutrition facts aren’t always listed:
Limit foods described as crispy, battered and breaded, as well as creamy and cheesy, which often can mean they’re higher in fat or calories. More healthful options might use terms like baked, grilled, roasted and steamed.
Substitute water, low-fat milk, or unsweetened coffee or tea for sugar-sweetened beverages, which are high in calories and have little nutritional value.
Ask for sauces and dressing on the side to help control how much actually goes on your food.
Instead of eating out of the containers, plate your food for a more appropriate portion size. Save the remainder of the meal for later.
For more information on healthy eating and takeout, check out this article.
Not every scraped knee or sprained wrist is an emergency, but some injuries can become more serious if not treated swiftly at home. That’s why a well-stocked first aid kit is the first line of defense for both minor and major health issues.
You can create a home first aid kit yourself, or purchase any of the kits sold at Costco. Remember to include prescribed medications and emergency phone numbers, and to check the kit regularly for expired medications. Tip: Keep a good thing going by assembling kits for specific activities — like camping or hiking — and for your car.
The American Red Cross recommends that a first aid kit for a family of four includes the following:
Our mental health has a significant impact on our physical health. Chronic stress can be especially hard on our bodies and can lead to substantial health issues.
If you are someone who experiences stress frequently, you could be at risk for:
Heart disease
Daily stress can lead to heart attacks. Those with Type A personalities have an extremely high risk of developing abnormal heart rhythms. And even the normal stress of everyday life can negatively affect people already prone to heart disease.
Stroke
People who are highly stressed, or even moderately stressed on a regular basis, have a significantly increased risk of having a fatal stroke.
High blood pressure
Stress hormones cause an immediate rise in blood pressure. While this may not create problems for everyone, chronic stress and hypertension is a deadly combination.
Lowered immunity
Stress hormones compromise a body’s immune system, making it more susceptible to the flu, colds and other infectious diseases.
Here’s the good news
There are steps you can take to decrease your stress and improve your heart health. Take control of your stress — and calm your body and mind — through:
Breathing techniques: Breathing slowly and deeply automatically relaxes the body.
Yoga: Slower exercises, such as yoga, help connect breath, movement and body control.
Meditation: Find a quiet place to be alone, wherever you are, and try to clear your mind. Get started with our guided meditation.
Stretching: Take time to stretch whenever you find yourself in a tense position.
Walking: Walk around the building instead of taking a coffee break. Or get up 15 minutes early and walk around the block before you leave for work.
Sleeping: Make sure you get just a little more sleep than you think you need during times of high stress. If you need help falling asleep, try taking non-habit-forming sleep aids like melatonin, unwinding with apps like Calm and Headspace, or listening to relaxing audiobooks. Download Costco’s free audiobook app for discounts on some of your favorite reads.
Add olive oil, then sauté onion for 4 minutes. Add garlic and sauté one additional minute.
Add mushrooms and cook for 5 minutes. Then add chicken sausage, and cook 6 minutes, or until thoroughly cooked. Break the sausage up into small pieces. Add sun-dried tomatoes and incorporate fully.
Add kale and cook about 2 minutes, until it wilts slightly.
Turn off heat then stir in feta
Spray 12-cup muffin pan, and then add ingredients evenly to each muffin cup.
Pour equal amount of egg into each muffin cup, filling to just below rim.
Bake until the eggs have set, about 25-30 minutes.
Recipe Notes: Can be stored in an airtight container in the fridge for up to 4 days. Also can be frozen. Wrap each egg cup individually in plastic wrap and then tin foil and freeze. To reheat, reheat in a toaster oven or microwave for about 30-45 seconds.
You may know that type 2 diabetes is when your blood sugar (blood glucose) is too high. But what’s prediabetes? This is when your blood sugar is higher than normal, which puts you at risk for type 2 diabetes. Keep in mind that prediabetes is still a serious condition that needs special attention.
According to the Centers for Disease Control and Prevention, more than 1 out of 3 adults in the United States have prediabetes. And yet, most of them don’t know they have it.¹
The good news is that there are things you can do to help prevent type 2 diabetes or delay its onset. These include making lifestyle changes to help you keep your blood sugar levels under control. You can get started by making these part of your daily life:
Managing your weight
Making healthy food choices
Staying physically active
Get your body up and moving
Regular exercise is one of the most important things you can do to help prevent type 2 diabetes or delay its onset. Here are some tips to get you started:
Talk with your doctor
You may need to have a medical exam before you start an exercise program.
Make it a priority
Do moderate to intense activity for at least 30 minutes a day, 5 times a week.
Be consistent
Don’t go more than two days without being active. Keep the habit going strong.
Get creative
Why not take the stairs? Or park your car farther away? Instead of sit-down meetings, have walking meetings. Stay active whenever you can.
Build it in
Pick part of your schedule and pin an activity to it. If you’re busy, you can exercise in 10-minute intervals. Every bit helps.
Know that everyone is different
What works for one person may not work for another. Just do what you need to do to help yourself succeed.
1Centers for Disease Control and Prevention. Prediabetes: your chance to prevent type 2 diabetes. May 30, 2019. Available at: cdc.gov/diabetes/basics/prediabetes.html. Accessed June 13, 2019.
Screenings are critical for early detection of cancer. When should you start getting screened? The answer depends on your age, lifestyle and history of cancer in your family. It’s important to follow recommendations for screening tests because when cancer is found early, it is most likely treatable.
Forget diets
Whether low fat or high protein, most eating plans involve rigid rules and taboo foods — an approach that’s hard to sustain. Set yourself up for success by striving to eat primarily whole foods in moderate portions. Try these tips to stay on track.
Get moving
Too often, exercise slips down our list of priorities when our schedule gets busy. Here are a few tips to reframe thinking about exercise as ‘one more thing to do,’ and instead, to look at it as a fun and sustainable part of your life.
Talk with your doctor
You may need to have a medical exam before you start an exercise program.
Make it a priority
Do moderate to intense activity for at least 30 minutes a day, 5 times a week.
Be consistent
Don’t go more than two days without being active. Keep the habit going strong.
Get creative
Why not take the stairs? Or park your car farther away? Instead of sit-down meetings, have walking meetings. Stay active whenever you can.
Build it in
Pick part of your schedule and pin an activity to it. If you’re busy, you can exercise in 10-minute intervals. Every bit helps.
Know that everyone is different
What works for one person may not work for another. Just do what you need to do to help yourself succeed.
1Centers for Disease Control and Prevention. Prediabetes: your chance to prevent type 2 diabetes. May 30, 2019. Available at: cdc.gov/diabetes/basics/prediabetes.html. Accessed June 13, 2019.
