Filed under: Healthy behaviors
Sleep requirements vary slightly from person to person, but in general, most healthy adults need at least eight hours of sleep each night to function at their best. Food fuels our way through the day (can give you the necessary energy to pull you through the day), but did you know that food also has an effect on how we sleep? Watch what you eat in the course of a day – particularly in the hours before you go to bed – if you want to optimize your sleep at night. We give you some tips below on the best foods to eat to help you sleep soundly, and those to avoid if you have trouble resting at night.
Foods to avoid before bed:
- Caffeine: Caffeine can cause sleep disturbances even many hours after drinking it. Some people find there’s a cut-off time for their bodies – caffeine before that time won’t affect their sleep, but anything after, say, 2:00 p.m. can cause problems with their sleep. Caffeine is found in coffee, tea, and chocolate, among other foods.
- Alcohol: Some people think of alcohol as a nightcap to help you sleep better. While it may help you get to sleep faster, it also reduces sleep quality by waking you up later, in the middle of the night. A glass of wine before bed should be fine; several stiff drinks are not.
- Big or heavy meals: Fatty food takes time to digest and may keep you from getting to sleep. Spicy and acidic foods at night often cause stomach problems and/or heartburn. Try having an earlier dinner and avoid heavy, rich foods within two hours of when you’ll be going to bed.
- Liquids: Caffeinated drinks act as diuretics, resulting in frequent nighttime trips to the bathroom, and drinking too much water or other liquids close to bedtime also increases your trips to the bathroom in the night.
- Sugar: Anything too sugary, like many desserts or nighttime snacks are, can interfere with your sleep.
Best foods before bed:
- Bananas: Bananas contain large amounts of tryptophan, which triggers the release of melatonin and serotonin in our brains, helping us relax.
- Dairy: Dairy is also a good source of tryptophan, especially combined with some carbohydrates, like oatmeal. A warm glass of milk or a small bowl of oatmeal should help you sleep.
- Turkey: Another good source of tryptophan. Think of the post-Thanksgiving turkey slump many of us experience! Combined with whole-wheat bread in a small sandwich, this is a recipe for a deep, relaxing sleep.
Quality sleep is essential to our health. To start sleeping soundly, try some simple modifications to your diet and see if it helps you.
Did you know that eating right not only helps you stay healthy, but may also help you sleep better? The type of food that you eat has a significant impact on many aspects of health.
Click here to read more about foods that may help you fight insomnia and get a good night’s sleep.
One way to lengthen your life is to sleep! Recent evidence suggests that men who have difficulty falling asleep, maintaining sleep, or only sleep for short periods of time may be at a higher risk of dying. In the study, men who reported to have insomnia or had insufficient sleep were much more likely to die over a 14-year period. Reduce your risk of death from all causes by sleeping!
The Simple 7™ is an easy way to figure out how to achieve good health. This online resource, provided by the American Heart Association, lists seven steps that are crucial to our health. We list their steps for you below:
- Don’t smoke.
- Maintain a healthy weight.
- Engage in physical activity.
- Eat a healthy diet.
- Manage your blood pressure.
- Take charge of your cholesterol.
- Keep your blood glucose at healthy levels.
With Life’s Simple 7™, you'll find out where you stand, how you're doing, and also get you your own personal heart score and health plan.
Instead of asking your friends to bring their usual comfort foods to dinner at your house, suggest that everyone bring a healthy option instead. Place caloric restrictions or assign different people to fruit, vegetable, or meat dishes. This will help get everyone involved in healthier eating habits.
Hanging out with friends may include habits that oppose your health goals. Instead of skipping out on quality time with them, invite them to participate in an activity like a group cycling class that will get everyone moving. A healthy social life contributes to good health, so get the group moving!
A few minutes a day of stair climbing can improve your cardiovascular health, a recent study finds. A study of sedentary college-aged women who walked 199 stair steps a day the first week, and who worked up to six ascents, or climbs, a day by the sixth week, were significantly more fit (heart rate, oxygen uptake, blood lactate levels and increased HDL) by the end than in the beginning.
In 2008, the Journal of Medical Internet Research published an article titled Medicine 2.0: Social Networking,Collaboration, Participation, Apomediation, and Openness, in which the term “Web 2.0” is used. Web 2.0 refers to web applications that support collaboration and interactive information sharing online, a large part of which are the social media applications for blogging, wikis, and video streaming. The Journal article talks about the idea of a “Medicine 2.0” for web-based health and medical information, geared towards healthcare consumers, caregivers, patients, health professionals, and researchers.
Interestingly, all of this has given rise to a “Fitness 2.0” trend, allowing users to go beyond just the factual, static health information that exists and find more interactive information. It turns out that the internet can be a great resource for boosting one’s fitness level! YouTube, for example, has thousands of clips on exercise – proper techniques, expert advice – everything from the proper dead-lift technique to nutrition tips for weight loss.
These types of social media can also track fitness levels and goals of users by allowing them to enter in numbers and monitor their progress. Applications like Virtual Weight Loss, health networks like FitDay, and iPhone apps like “My Weight Loss Coach” are great ways to accomplish this. For an even simpler tracking method, use Twitter updates with a hash tag (i.e. #weightloss and #twit2fit) – a great way to get support while keeping a daily or weekly report of progress.
Another area where social media provides a bridge for exchanging health/medical information are online support/social communities. The sharing of experiences and struggles can help when things get tough or when motivation lags. With this level of personal interaction, users don't have to get healthy their own. Sites like Google Groups or DailyBurn, are easy ways to compare and discuss results with a community. When researching a health-related topic, however, keep in mind that blogs, videos, and social networks should not be primary sources of information. Look up multiple sources – no one source of information is ever perfect, so reduce the risk of bad information.
Social media is about creating connections and information, and healthy living is about consistency and knowledge. Together, they can be a great match. Social media can bring a lot of useful information and support to people looking to improve their health or fitness levels, and provides many innovative ways to stay motivated and well-informed.
Research from the Harvard School of Public Health showed many years ago that individuals who exercise regularly die less from all causes. Although vigorous exercise, like running, produces greater gains, all that’s needed for good health is regular exercise. Regular physical activity has a positive effect on all of your body systems – it improves your mood and decreases anxiety, improves cognitive function, makes you stronger, and reduces your risk for many diseases like stroke, cardiovascular disease, many types of cancer, and adult onset diabetes. Even so, public health data from the Centers for Disease Control still shows that obesity and physical inactivity among adults in our country is high.
We at the Human Performance Resource Center are not only concerned with the total fitness of our Warfighters, but of all Americans. And like in many offices across the country, we work at desks, and fitness is something we have to carve out time for. But still, we do, as one of our staff members reports.
A few weeks ago, I went running with my super-tough Airborne Army son, a jumpmaster and SSG who’s been deployed many months over the last four years. When we last ran several years ago prior to his initial boot camp experience, I could outdistance him. Fortunately, that didn’t last long – six years and many runs later, this is no longer the case. The stories abound, and are hilarious. Like when he returned from his first 15-month deployment to Iraq: I had been running a lot and wanted to impress him with what good shape I was in. We hadn’t even made it out of my neighborhood, or hit the hills yet, and I was sucking wind. At that point he looked over and said, “Hey, Ma…we walkin’ or runnin’ today?” Fast forward to our five-mile run a few weeks ago in the midday July heat. I straggled back, having taken only a couple of one-minute walk breaks to catch my breath. Of course, he beat me back, and his greeting was, “Ma, you can do better than that!” But I know that underneath the teasing, he’s proud that his 50-year old mother is out that running with him, eating his dust. My response is, “Why aren’t there more mothers, sisters, brothers, fathers, sons, and daughters out here running with their Warfighter?”
So I challenge you: if we expect our Warfighters to be in optimal condition because their role, protecting our country, demands it – don’t we also have a responsibility to ourselves, our loved ones, and our country, to improve our health and reduce our healthcare costs? It doesn’t matter what you do to stay fit, only that you do something. Walk the dog, play outside with the kids, join an adult sports league, or go for a run – the possibilities are endless.
According to MedicineNet.com, good friends and family do more than make life worth living. These relationships may help you live longer! A recent analysis of scientific literature suggests that lack of social relationships is a risk factor for death. In other words, people with lots of close friends and family around will likely live a lot longer than lonely people. These findings show that the effect of social relationships on the risk of death are similar to those of smoking and alcohol consumption and have a profound effect on the quality of our life.