Latest news with #chronicConditions
Medscape
7 days ago
- Business
- Medscape
Recombinant Flu Shots Can Prevent Additional Hospital Stays
A recent analysis indicated that switching from the standard-dose inactivated influenza vaccine to the recombinant influenza vaccine (RIV) could have prevented nearly 100,000 hospitalizations among working-age adults in the United States over 10 seasons. The greatest benefits would have been seen in individuals aged 50-64 years and at-risk adults aged 18-49 years with chronic conditions. METHODOLOGY: Researchers investigated the burden of influenza and the potential impact of switching from the standard-dose inactivated influenza vaccine to RIV in reducing influenza-related hospitalizations among working-age adults in the United States, including those aged 18-49 years or 50-64 years. They collected data on influenza burden, vaccine effectiveness, and coverage rates for both age groups from the US Centers for Disease Control and Prevention for the years 2012-2023, excluding 2020-2021. The rates of influenza-related hospitalizations and deaths were estimated among adults aged 18-49 years or 50-64 years with at least one chronic medical condition. A modeling analysis was carried out for both age groups to estimate the potential reduction in hospitalizations if RIV had replaced the standard-dose inactivated influenza vaccine, taking chronic conditions into account. TAKEAWAY: Over the past decade, influenza caused a median annual number of 151,021 hospitalizations and 7215 deaths among US adults of working age, with adults aged 50-64 years experiencing threefold and fivefold higher rates of hospitalizations and deaths, respectively, than those aged 18-49 years. Among adults aged 18-49 years, the 14% with chronic conditions accounted for 28% of hospitalizations and 29% of deaths related to influenza. Similarly, among those aged 50-64 years, the 47% with at least one chronic condition accounted for 68% of hospitalizations and 69% of deaths related to influenza. The modelling analysis indicated that a complete switch to RIV could have prevented a total of 87,654 (95% CI, 74,518-101,482) additional influenza-related hospitalizations over the past ten seasons among adults aged 50-64 years. Similarly, among adults aged 18-49 years, a switch to RIV could have prevented a total of 14,436 (95% CI, 10,100-19,963) additional influenza-related hospitalizations over the same period. IN PRACTICE: 'Considering the whole 50- to 64-year age group for the use of enhanced vaccines, like RIV, deserves consideration as it could support public health interventions promoting healthy aging,' the authors wrote. 'A risk-based recommendation may be more appropriate for younger working ages, given the fraction of burden within those with chronic conditions,' they added. SOURCE: The study was led by Laurence Torcel-Pagnon, MSc, Sanofi, Lyon, France. It was published online on April 17, 2025, in Clinical Infectious Diseases . LIMITATIONS: The vaccine effectiveness of RIV vs the standard-dose inactivated influenza vaccinevaries between seasons and studies, making it challenging to compare benefits across different scenarios. The analysis was limited due to a scarcity of high-quality evidence on clinical burden and vaccine effectiveness in at-risk groups. Lastly, the modeling approach used may not have considered indirect effects that influenced vaccination at the population level. DISCLOSURES: This study was funded by Sanofi. The authors reported being employees of Sanofi and potentially holding shares in the company.
Health Line
22-05-2025
- Health
- Health Line
Chair Exercises for Seniors
Exercise is important for overall health and well-being, especially as you age. Chair exercises may be a good option for people with mobility issues or who want an exercise routine they can do at home. Exercise is an important part of a healthy lifestyle at any age. However, as you grow older, it can be even more important to help keep your mobility and independence. It can also help manage certain conditions, reduce health risks, and boost your mood. Chair exercises can be an accessible way for older adults to get regular physical activity. The Centers for Disease Control and Prevention (CDC) recommends that people ages 65 and over aim for 150 minutes per week of moderate intensity aerobic activity and 2 days of muscle-strengthening activities. If you have a chronic condition or limited mobility, you may need to modify these recommendations. That's why it's important to speak with a healthcare professional before beginning a new exercise routine. Specific benefits of exercise for older adults There are various benefits of exercise for older adults. According to the ' Physical Guidelines for Americans, 2nd Edition,' some of the top benefits include: a lower risk of certain health conditions, such as: heart disease stroke hypertension (high blood pressure) type 2 diabetes improved bone health a lower risk of dementia improved quality of life a lower risk of depression A 2018 review of research examined various studies on the impact of resistance exercise on bone health. The review found that resistance exercise, either alone or in combination with other interventions, may be an effective strategy to improve muscle and bone mass in older people. Another study from 2018 examined the role exercise plays in the management of the symptoms of depression in older adults. The researchers found that combining physical exercise of high or low intensity with antidepressants may be more effective for sedentary older adults with major depression than antidepressant drug therapy alone. Getting started Before you begin any new exercise program —even those designed for older adults, such as the one below—make sure your doctor has cleared you to participate in physical activity. These exercises are all doable at home. Alternatively, you may wish to join a fitness class led by a qualified instructor at a physical therapy clinic or fitness center. The key to a successful exercise session is to take it slow, know your limits, and listen to your body. If something doesn't feel right, stop and try a different exercise. If you continue to feel discomfort or pain, consult your doctor or a physical therapist for guidance. 5 seated leg exercises Seated exercises allow you to target the lower body while seated. These may be a good alternative to other exercises for various reasons, such as: mobility issues balance issues that prevent standing exercises recovery from surgery or an injury Safety tips Choose a sturdy chair that does not tilt, move easily, or wobble. If you can, choose a chair without arms so you have more room to move freely. If you have any concerns or have been advised to limit activity, speak with your healthcare professional before beginning the exercise program. Seated marches Seated marches can be a good warm-up exercise as they can get your heart pumping. Sit in a chair with your feet flat on the floor. Slowly raise one knee without leaning back. If your chair has armrests, you can use them to help keep you from leaning. Lower your leg and place it back on the floor. Repeat with the other leg. Do this for 30 seconds, quickening your pace if you are able. Seated knee extensions Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor. Extend and straighten your right knee while focusing on squeezing your quadriceps at the front of your thigh. Hold for a count of 1. Bend your knee and bring your heel as close to the chair as you can. Lower your leg and place your foot back flat on the floor. Repeat with the other leg. Repeat this process for 30 seconds if you are able to. Seated knee abduction and adduction Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor. Place your hands on the inside of your knees. Gently push your knees against your hands as they apply counter pressure. Hold for 3 seconds and then relax. Place your hands on the outside of your knees. Gently push your knees outward against your hands as they apply counter pressure. Hold for 3 seconds and then relax. Repeat these steps for 30 seconds if you are able. Seated hamstring stretch Sit up straight near the front of a chair with your feet flat on the floor. Extend your right leg out in front of you with your heel grounded into the floor. Point your toes toward the ceiling. Placing your hands on your left thigh for support, gently hinge forward from the hip. Keep your spine in a neutral position and hold for several seconds. Return to the starting position. Repeat on that leg to reach around 60 seconds in 'hold' if you are able. Repeat the process on the other leg. Ankle stretch Sit in a chair with your feet flat on the floor. Holding onto the side of the chair, straighten your left leg with your foot off the floor. With your leg straight and raised, point your toes away from you. Point your toes toward you. Try to do 2 sets of 5 stretches on each side. 8 full-body chair exercises This full-body routine includes exercises that you can do either seated or standing. It also includes weighted exercises with light dumbbells or hand weights. Doing exercises from a standing position can help improve balance, but if your mobility is limited, you may find it easier to do them seated. Arm circles with or without marching, seated or standing In a seated position, sit up straight with your feet flat on the floor and shoulder width apart. Extend your shoulders and elbows like an airplane. If standing, have your knees slightly bent and your feet shoulder-width apart. Extend your arms as stated above. March your feet in place, if you are able. Keeping your posture, circle your arms in a clockwise motion (backward). Then reverse the circular motion to counterclockwise (forward). Try to do 8 to 12 repetitions. Dumbbell curls Either sitting or standing, hold a dumbbell in each hand. Hold the weights down at your side with your palms facing inward. Slowly bend one elbow, bringing the weight toward your upper chest. As you lift the weight, keep your elbow close to your side and rotate your palm so it faces your shoulder. Pause and then slowly lower your arm back to the starting position, rotating your palm back inward. Repeat with your other arm. Do 12 repetitions on each arm, if you are able. If you are standing, you can hold a weight in one hand and use the other to hold the back of a chair to help with your balance, if needed. Dumbbell reverse fly Either sitting or standing, hold a dumbbell in each hand. Hold the weights about 12 inches in front of your chest. You should have your elbows up and slightly bent, and your palms should be facing each other, as if your arms are wrapped around a large beach ball. Slowly pull the weights apart while trying to bring your shoulder blades as close together as possible. Allow the movement to pull your elbows back as far as you comfortably can. Pause and return to the starting position. Try to do 8 to 12 repetitions if you can. Seated upper body twist Sit upright in a chair with your feet flat on the floor. Cross your arms in front of your body, reaching for your shoulders. Without moving your hips, turn your upper body to the left as far as you comfortably can. Hold for 5 seconds. Repeat on the right side. Do this 5 times on each side. Squats with chair support Stand behind a chair, facing the back of the chair. Place your feet shoulder-width apart with your toes pointing forward. Stand up as straight as you are able, retract your shoulders, and lengthen your neck and spine. Place your hands on the back of the chair for support. Hinge your hips back as if you are about to sit into a chair. Your hips will bend first, then your knees. Bend your hips and knees into a squatting position that doesn't exceed 90 degrees. Your knees should remain behind your toes. Pressing through your heels, return to the starting position. Try to do 8 to 12 repetitions, if you are able. Chair stands Sit upright in a chair with your feet flat on the floor. If you can, you may want to push the back of the chair against the wall so it doesn't move. Keeping your back and shoulders straight, stand up from the chair using your hands as little as possible (or not at all). Sit back down. Make sure each move is slow and controlled. Repeat this standing and sitting movement until you feel you can no longer do it, or do 8 to 12 repetitions if it is more comfortable. If you are able, rest for 1 minute and repeat another two times. If the chair is too low, try sitting on a cushion and then removing it as you feel able. Standing hip abduction with chair support Stand behind a chair facing the chair's back. Place your feet shoulder-width apart with your toes pointing forward. Stand up as tall as you can, retract your shoulders, and lengthen your neck and spine. Place your hands on the back of the chair for support. Pick your left foot up off the floor, keeping your leg straight, and keeping your weight on your right leg. Keeping your hips and toes facing forward, lift your left leg out to the side. Slightly pause at the top of your range of motion. Slowly bring your left leg back to the starting position. Repeat with the right leg. Do 8 to 12 repetitions. Seated bicycle crunch Sit upright in a chair, feet flat on the floor, shoulder-width apart. Make sure your toes are pointing forward. Sit up as tall as you can, retract your shoulders, and lengthen your neck and spine. Place your hands by your ears. Do not lace your finger behind your head or neck. Pick your left foot up off the floor by raising your thigh off the chair. Keeping your hips and shoulders stable, use your core to move your right elbow to the raised knee. Tuck your belly button back toward your spine and return to the starting position. Be sure to sit up right, nice and tall, between exercises. Repeat the exercise by raising the right knee and moving your left elbow toward it. Keep your movements slow and controlled. Do 8 to 12 repetitions. Tips for limited mobility If mobility issues prevent you from completing seated or standing exercises, you can modify the moves and still benefit from them. You may be able to perform the exercise using a shortened range of motion. For example, if you experience pain, shoulder mobility restrictions, or both with the dumbbell reverse fly, don't extend your arms as far back. Instead, only go as far as feels comfortable for you. Listen to your body and start a flexibility and mobility routine in combination with your workouts.
Globe and Mail
20-05-2025
- Health
- Globe and Mail
Tailored benefits for today's workforce: What employers can't afford to overlook
From women's health to chronic conditions to Gen Z expectations, RBC Insurance survey data finds that reimagining employee benefit plans is key to healthier, more resilient teams TORONTO , May 20, 2025 /CNW/ - As the workforce continues to diversify and evolve, tailored benefit plans are key to healthier, more resilient teams. Yet new survey data from RBC Insurance highlights how coverage gaps—driven by accessibility, affordability, and awareness—are impacting employee well-being, particularly for women, individuals managing chronic conditions, and younger generations entering the workforce. Three-quarters (75%) of women say they want or need benefits that specifically support women's health. Those managing chronic physical (31%), developmental (31%), or mental health-related disabilities (28%) report that coverage amounts are often insufficient to cover their needs, resulting in out-of-pocket costs higher than they can justify. One in five (20%) working Canadians aged 18-34 are unsure of the employee benefits coverage available to them. "These findings are a call to action for employers and benefits providers alike, as there's a real opportunity to close the gap between what employees need and what they receive," says Tony Bruin , Head of Group Benefits at RBC Insurance. "The more an employer tailors and prioritizes more inclusive and relevant benefit solutions, the more they can truly support their employees." At a time when costs are rising for employees and employers, companies can start optimizing their group benefits by looking closely at their specific workforce characteristics and tailoring plans to ensure equitable and inclusive coverage. Addressing the coverage needs of women Despite making up nearly half of the workforce in Canada , women's needs are misaligned when it comes to employer group benefits. Seventy-five per cent of women say they want or need benefits that specifically support women's health, including services for fertility and menopause. In addition, women are more likely than men to report: Insufficient coverage amounts prevent them from accessing the care they need (31% versus 22%) Difficulty securing appointments (25% versus 17%) Rising costs and affordability (68% versus 49%) or mental health issues like anxiety or depression (33% versus 17%) as barriers to improving their well-being Chronic conditions and the cost of care More than half (54%) of employees or their spouses are living with a chronic condition, making access to care a critical component of overall well-being. However, the survey revealed that rising costs and affordability continue to be a major barrier, preventing individuals from fully utilizing their benefits or seeking the care they need. Six in ten (58%) Canadians cite affordability as a key factor impacting their well-being, and those with chronic conditions are more likely than other groups to identify rising costs and affordability issues. Those managing physical (31%), developmental (31%), or mental health-related disabilities (28%) report that coverage amounts are often insufficient, resulting in out-of-pocket costs higher than they can justify. Younger workers face gaps in relevance and awareness Many in the Gen Z and Millennial generations, aged 18-34, feel that the coverage amounts offered by group benefits are insufficient and do not adequately meet their needs. While they are the most interested in making lifestyle changes to enhance their financial health, manage stress, and achieve work-life balance, many report barriers such as affordability (59%), lack of motivation (44%), and busy schedules (40%). In addition, there is a lack of awareness about coverage, with 20% of 18-34-year-olds unsure of their benefits, compared to just 13% of those aged 35-54 and 12% of those aged 55+. To better support a younger workforce, employers can consider enhancing the relevance and communication of their benefit offerings. "As the workforce becomes more diverse across age, gender, and health needs, employers and group benefits providers have an opportunity to reimagine what modern support looks like," says Bruin. "When employers focus on investing in more inclusive, tailored benefits, they can boost employee satisfaction while building healthier, more engaged teams." To learn more, visit About the RBC Insurance Survey These are some of the findings from an Ipsos poll conducted on behalf of RBC Insurance. For this survey, a sample of 1,000 working Canadians ages 18-65 were surveyed online via the Ipsos I-Say panel between January 29-31, 2025 . The precision of online polls is measured using a credibility interval. In this case, the results are accurate to within ± 3.8 percentage points, 19 times out of 20, of what the results would have been had the entire population of working adults aged 18-65 in Canada been surveyed. Credibility intervals will be wider for smaller subsets of the population. About RBC Insurance RBC Insurance ® offers a wide range of life, health, home, auto, travel, wealth, group benefits, annuities and reinsurance advice and solutions, as well as creditor and business insurance services to individual, business and group clients. RBC Insurance is the brand name for the insurance operating entities of Royal Bank of Canada , Canada's biggest bank and one of the largest in the world, based on market capitalization. RBC Insurance is among the largest Canadian bank-owned insurance organizations, with 2,700 employees who serve nearly 5 million clients globally. For more information, please visit
Telegraph
13-05-2025
- Health
- Telegraph
Why Saudi Arabia is embracing wellness
Back in the 1950s, the average Saudi could expect to live to just 41 years old. By 2023, life expectancy had risen to 78.8. On average, that's an extra six months for every year that passed. Like many countries, Saudi Arabia has taken a targeted approach to improving public health over the years, putting in place mandatory immunisation programmes against diseases like measles and polio, expanding early detection through regular check-ups and increasing access to healthcare. These efforts have delivered real results. Even before the Covid-19 pandemic, deaths from infectious diseases were steadily declining, falling around eight per cent between 2016-2019. Between 2016 and 2023 deaths from chronic conditions declined by 34 per cent. Today, Saudi Arabians live six years beyond the global average of 73 and we are aiming to get it to 80 by 2030. But our wider ambition is to improve not just how long people live – but how well they live. Today, nearly 73 per cent of deaths in Saudi are linked to chronic conditions like heart disease, cancer, diabetes, and respiratory illnesses, many driven by unhealthy lifestyles, including obesity and smoking. As in Britain and many other countries around the world, these diseases steal the 'golden years' from many, turning what should be an active retirement into a prolonged struggle. In 2021, for instance, healthy life expectancy – that is to say, the number of years lived in good health – was 65.6 years in Saudi Arabia, more than a decade less than average lifespan. How do you increase a nation's healthy life span? We believe you must look beyond hospitals and doctors. In 2018, a Royal Decree established the Ministerial Committee for Health in All Policies (HiAP) in Saudi Arabia. The initiative aims to spread the duty of public health across all sectors of government. The committee brings together sectors including education, the environment, urban and rural development, and social services to ensure that health is considered in every aspect of how people live, move, and thrive. In practical terms, we are introducing policy changes designed to deliver lasting impact. In collaboration with the Saudi Food and Drug Authority, we have implemented taxes on tobacco, soft drinks, and energy drinks to reduce consumption, part of a growing global movement that includes successful measures used in the UK and other countries. We have also set strict limits on salt in bread and infant foods, banned harmful trans fats, and introduced mandatory labelling of calories, physical activity equivalents, and high-salt warnings on restaurant menus. These dietary interventions address major risk factors for heart disease and diabetes, conditions affecting millions of Saudis. Smoking, too, remains a critical focus. Saudi Arabia has adopted a whole-of-government approach through the National Committee for Tobacco Control to protect the public from the harms of tobacco, reduce use particularly among young people and promote a healthier, tobacco-free environment. For children, we have made essential vaccines mandatory for school admission and are integrating healthier habits into kids' daily lives. Walking into Saudi schools today, you will see students choosing fresh fruit instead of sugary snacks, a shift supported by our nutritional standards for school canteens. Every student also undergoes regular fitness assessments, and physical activity is promoted throughout their education, allowing early intervention for potential health issues. We have also developed policies to help restrict junk food advertising targeted at children under the age of 12. We are also reimagining how our cities are built; integrating health requirements into the Saudi Building Code to create environments that encourage active living. New developments must now consider factors such as ventilation, sanitation, and accessibility – elements that have a direct impact on residents' health. Before any new law or regulation proposed by any sector is approved, a Health Impact Assessment is conducted to evaluate its potential effects on public health and to ensure alignment with our national health priorities. Our early results point towards a healthier future. Smoking rates dropped from 18 per cent to 17.4 per cent between 2019 and 2023 and fish consumption increased from 9kg to 13.1kg per person between 2019 and 2023. Our cities, too, are becoming healthier places to live, with Riyadh and Jeddah both climbing global liveability rankings. We have learnt that while disease is treated in hospitals, true health is built through the countless daily choices shaped by our surroundings, environments, and living conditions. The Health in All Policies (HiAP) approach provides an important framework to embed health into every sector, creating lasting and sustainable improvements. When every ministry places health at the heart of its decisions and elevates it to the top of its agenda, we can transform not only how long we live, but how well we live. Dr Nouf Al-Numair is Secretary General of Saudi Arabia's Ministerial Committee for Health in All Policies Protect yourself and your family by learning more about Global Health Security
CNET
07-05-2025
- Health
- CNET
Practice the 10-3-2-1-0 Sleep Rule to Cure Your Restless Nights
You aren't the only one tossing and turning, not getting enough sleep at night. According to the US Centers for Disease Control and Prevention, more than a third of American adults don't get enough sleep. It happens to all of us but bad sleep is more serious than you might realize. It's associated with the development of chronic conditions such as high blood pressure, heart disease, diabetes and stroke. Thankfully, you aren't doomed to live with poor sleep. Focusing on your habits around bedtime can go a long way toward achieving better sleep. The 10-3-2-1-0 is a presleep routine that helps your mind and body wind down, prepare for sleep and ensure high-quality rest. What is the 10-3-2-1-0 sleep hack?Most adults require a good six to nine hours of quality sleep each night. The 10-3-2-1-0 is a presleep routine that helps you relax and signals your body and mind that it's time to wind down. Here is everything you need to know. 10 hours before bed: no more caffeine Caffeine is the most commonly consumed psychoactive substance in the world. Caffeine consumption should ideally end 10 hours before bed because it can disrupt your sleep-wake cycle when consumed closer to bedtime. The half-life of a single dose of caffeine is about three to seven hours, so your body takes a minimum of 10 hours to eliminate caffeine from your bloodstream. This is a good general rule but 10 hours may be too rigid for some as sensitivity to caffeine varies. Along with coffee, caffeine may also be present in other drinks, such as sports drinks, soda, energy drinks, some teas and chocolate. Certain medications may also contain caffeine. You must read the labels of medications or drinks you're consuming, to avoid caffeine consumption around your bedtime. 3 hours before bed: no more food or alcohol Although consumption of alcohol before bed may seem to be relaxing, it is a common disruptor of sleep. It leads to decreased sleep quality and causes frequent overnight awakenings, which ultimately makes you feel tired throughout the next day. It may also be beneficial to avoid consuming certain foods three hours before bed, as they can lead to heartburn (acid reflux) and disrupt sleep. A few such foods include fried, spicy and high-fat foods. You may also want to avoid foods high in added sugars such as candies, cookies and desserts because they can also lead to poor sleep quality. 2 hours before bed: no more work You may want to end all work-related activities two hours before bed to ensure you get good quality sleep. Relaxing your mind will help you prepare for sleep. You can practice meditation, muscle relaxation and journaling to calm your mind after work. This helps to create a buffer time zone between your work and sleep time, allowing your brain to slow down and promoting a better quality of sleep. 1 hour before bed: no more screens It's suggested to avoid using smartphones, televisions, computers, tablets or other devices at least one hour before bed in your actual bed. Blue light before bed is not generally recommended but it is not as disruptive as we once thought. Sleep experts still urge you to avoid using screens in your bed before trying to go to sleep. If your bed is the one place you scroll on your phone or watch TV the most, the body will associate your bed as a place to be awake, making it harder to fall asleep at night. Hit snooze 0 times in the morning Hitting the snooze button may disrupt your sleep cycle, making you feel more tired. It's often better to get up with one alarm. The sleep between the alarms is often fragmented and low quality, which may decrease your overall alertness and motivation throughout the day. Along with making you tired, snoozing alarms can also make you late for your daily activities. Additionally, getting up with the first alarm, even if it feels difficult initially, can help reinforce a consistent sleep-wake pattern. Other sleep hygiene tipsA few common tips that will help to maintain your sleep hygiene and ensure good quality sleep every night include: Keep electronics out of the bedroom: Keeping electronics out of your bedroom will ensure you are not getting exposed to blue light from them, which can disrupt your sleep-wake cycle. Keeping electronics out of your bedroom will ensure you are not getting exposed to blue light from them, which can disrupt your sleep-wake cycle. Create a routine: Creating a sleep routine prepares your body and mind for sleep. It signals to your body that it is time to sleep, ensuring timely and good-quality sleep. Creating a sleep routine prepares your body and mind for sleep. It signals to your body that it is time to sleep, ensuring timely and good-quality sleep. Avoid late-night exercise: Although exercise is good for your health, doing it one to two hours before bed can disrupt your sleep. Rigorous exercise close to your bedtime can increase your heart rate, adrenaline levels and body temperature, thereby making it difficult for you to fall asleep. Try gentle stretching or yoga poses, instead. Although exercise is good for your health, doing it one to two hours before bed can disrupt your sleep. Rigorous exercise close to your bedtime can increase your heart rate, adrenaline levels and body temperature, thereby making it difficult for you to fall asleep. Try gentle stretching or yoga poses, instead. Keep mid-day naps to 30 minutes or less: Keeping your naps to 15 to 20 minutes or less can keep you energetic throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disoriented. Keeping your naps to 15 to 20 minutes or less can keep you energetic throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disoriented. Make your bedroom dark: Making your bedroom dark ensures high-quality sleep. Even low light can increase your risk of nighttime awakenings and disrupt your sleep cycle. Making your bedroom dark ensures high-quality sleep. Even low light can increase your risk of nighttime awakenings and disrupt your sleep cycle. Don't watch TV or scroll on your phone in bed: Scrolling your phone or watching TV in bed can associate your bed as a place to be awake. Try to only use your bed for sleep. Scrolling your phone or watching TV in bed can associate your bed as a place to be awake. Try to only use your bed for sleep. Wind your mind down before bed: Winding your mind before bed ensures your mind is calm and your body is preparing to fall asleep. This, in turn, ensures you get high-quality sleep and do not experience any awakenings. Does the 10-3-2-1-0 hack really work? Yrabota/Getty Images Better sleep means a better quality of life along with better mood, improved productivity and reduced stress. Instead of tossing and turning in your bed, try the 10-3-2-1-0 sleep routine. Many have reported that this routine is effective in preparing their body for sleep. Although getting used to any routine is difficult, focus on gradual, sustainable changes rather than a perfect routine to reduce stress and anxiety about sleep. Hopefully, this advice will help you unwind and make falling asleep and getting good quality sleep easier.
