Create a relaxing bedtime routine: Instead of watching TV or working on a computer, do something to help you relax.Turn off these devices at least an hour before you go to bed. Avoid screen time before bed: Many electronic devices emit blue light that can keep your brain alert, making it harder to fall asleep.Use earplugs if you need to block out noise. Create a quiet, dark, comfortable sleep environment: Use an eye mask or black-out curtains to block light, turn down the thermostat - a temperature between 60☏ to 67☏ (15.6☌ to 9.4☌) - is best for sleeping, and make sure your mattress and pillows are comfortable.So, how can you ensure you get enough sleep? Some things that may help include the following: Sleep deprivation can increase your risk of: If you don’t get enough sleep, your body will have a harder time working properly. Children and older adults typically need more sleep. How much sleep you need depends on your age, but for most adults, the CDC recommends at least 7 or more hours of sleep each night. Your brain also performs many essential functions while you’re sleeping, like storing information, removing waste, and strengthening nerve cell connections. Sleep is a time for your body to repair cells and restore energy. Sleep is vital for every process in your body. According to the American Cancer Society, smoking can also increase your risk of many other types of cancer, including cancer of the bladder, mouth, stomach, pancreas, and colon, among others. Lung cancer and other cancers: Approximately 80% of lung cancers can be attributed to tobacco use.Respiratory diseases: The damage caused by smoking to the airways and air sacs in your lungs greatly increases your risk of chronic obstructive pulmonary disease (COPD).This not only increases your risk of a heart attack but can put you at a higher risk of a stroke, too. Stroke: Smoking damages your blood vessels, making them stiffer and narrower.Heart disease: According to scientific evidence, tobacco is the leading cause of premature death from cardiovascular disease.Smoking can damage nearly every organ in your body and significantly increases your risk of: In fact, it’s estimated that smokers, on average, die about 10 years earlier than nonsmokers. According to the CDC, tobacco use accounts for nearly 1 in 5 deaths in the U.S. Smoking is the leading cause of preventable death in the United States. Reduce the risk of chronic diseases: Staying active may help lower your risk of developing type 2 diabetes and several types of cancer. Strengthen your bones and muscles: Being physically active can keep your bones and muscles strong and make it easier to move around easily, even as you age.Burning more calories each day can make it easier to lose weight and keep weight off. Help with weight management: When you move your body, you burn more calories than you would if you were inactive.Improve your mood: Physical activity has also been shown to reduce the risk of depression and anxiety.Boost your brain health: Regular exercise may help improve your cognition and reduce the risk of dementia.Improve your heart health: Exercise benefits your heart health, and having a stronger heart can help lower your risk of cardiovascular disease.Regular physical activity can positively impact your health in many ways. As long as you’re moving and not sitting still, it counts. That breaks down to around 22 minutes a day of moderate-intensity exercise, like brisk walking, dancing, cycling, or even doing yard work or household chores. Department of Health and Human Services, if you’re an adult, just 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes of vigorous aerobic activity a week, can positively impact your health. And, you don’t need to run a half-marathon or sweat it out at the gym for hours every day to reap the rewards.Īccording to the U.S. Regular exercise can benefit both your physical and mental health in a multitude of ways. If you want to feel healthier, more energized, or in a better mood, get moving.
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