 Image credit: Nathalie Spehner from Unsplash Bedtime routines, there are so many different hints and tips as well as the advice out there on how to get the best night's sleep. But what exactly do those top sleep experts really think about nighttime smartphone usage, napping, sleeping pills and other sleep-related matters? Fitbit asked several of those experts to share their thoughts...
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 Image credit: Gregory Pappas on Unsplash The desire to burn fat is one of the most commonly cited health and fitness goals. There are many ways to accomplish that objective through diet and exercise. Eat the right food and stay active, and you can burn calories and fat while building lean muscle. That’s great for roughly 2/3 of the day when you’re awake, but what about that other 1/3 when you’re asleep? myfitnesspal.com has the details on this one!
 Image credit: Brittany Colette on Unsplash We all know the feeling: waking up in the middle of the night with our sinuses congested, head pounding, and throat throbbing. Coming down with a nasty cold is definitely not an enjoyable experience, but it is something that we routinely have to deal with. Thankfully there are a plethora of over-the-counter remedies, as well as home remedies, that can help us beat a cold fast while keeping our immune system healthy along the way.
1. Hydrate or Die-drate Besides rest, staying hydrated before and during a cold is one of the most important things we can do for our bodies. A fever draws moisture from our bodies, plus the over the counter medicine we take to combat our symptoms can easily dry us out as well. Although the exact amount varies for everyone. the recommendation is to drink roughly eight 250mL cups of water per day. This will help ensure that your body is receiving the amount of water it needs. Other drinks such as decaffeinated tea or juice can help with draining the mucus from your sinuses as well. 2. Rest Up Often, the onset of a cold can be tied back to insufficient or improper sleep. Getting less than six hours of sleep on a nightly basis can have a severe impact on your immune system. Ignoring your body’s cries for sleep is something that we should avoid doing at all costs. That being said, “proper rest can boost your immune system to get you feeling better sooner. Sleep helps your body better fight infections that cause you to get sick, along with staying hydrated and taking medicine that helps with common cold symptoms.” Having a good sleep schedule gives your body more energy, control over your mood, and a profound boost to your productivity. 3. Take your vitamins and minerals Essential vitamins and minerals can have a profound effect on how your body combats being sick. Immuno-beneficial vitamins such as vitamin C and B12 can work with your immune system in expelling toxins from the body. These can be taken in either oral supplements or through IV treatment, which has quickly become a reliable method to help treat the symptoms of oncoming illness. 4. Probiotic drinks Though studies are limited, this method is thought to “modulate the immune system in healthy individuals and may help reduce symptoms related to respiratory infections.” The main ingredient in most probiotics --Lactobacillus—has been proven to lower the risk of developing cold symptoms by 12 percent and minimize sickness length from 8.6 to 6.2 days in adults. It is most beneficial for upper respiratory symptoms. You can find these drinks at any local grocery store, pharmacy, or superstore like Walmart or Target. 5. Try over the counter cold and flu medicine Over the counter (OTC) medicine can be a very beneficial way to fight off cold symptoms. But like any pharmaceutical, there are also various side effects such as drowsiness and nausea that can accompany it. It is best to stay hydrated while taking these medications as they tend to dry out your body, much like a fever would do. This could leave you feeling worse than before, but as long as you stay hydrated, this feeling shouldn’t occur. Notable cold and flu medicines include Mucinex, Tylenol, and the Nyquil/Dayquil combo. Conclusion Beating a cold can be a painstaking ordeal, but it doesn’t have to. Getting over a cold starts before you even start showing symptoms. Staying hydrated and well-rested are easy, cost-effective ways to strengthen your body and immune system. Additionally, daily vitamin supplements and probiotic drinks have been shown to strengthen your immune system and limit the severity of cold symptoms. If worse comes to worst, try over the counter (OTC) cold and flu medicine to give that cold the final blow. This article was originally published at iveeapp.com.  Image credit: Kinga Cichewicz on Unsplash Have you ever noticed that as the weather gets colder, you get sleepier? Suddenly, turning in at 9 p.m. doesn’t feel like such a bad idea. You might still sleep until your normal wake-up time, increasing your total number of hours of shuteye. If this describes your experience as the seasons change, you’re not alone. You can learn more over at myfitnesspal.com
 Image credit: Emma Simpson on Unsplash When you make a plan to run in the morning, you set your alarm to wake you up and you pick out the clothes and shoes you’re going to wear. The only catch? It’s getting increasingly late, and you can’t seem to fall asleep. As it turns out, even one night of partial sleep deprivation may have an effect on your performance the next day, a recent study in the journal Physiology & Behavior suggests. Runner's World has more...
 Did you know that when you first wake up in the morning, your brain is physically bigger than it will be when you go to sleep? It’s because our brains are the most hydrated after a period of rest. Trello has the insight into this...
 Image credit: Sanah Suvarna on Unsplash If you set an alarm each night before turning out the lights, take note: Waking up feeling refreshed and alert could be as simple as changing the tone on your alarm clock, according to research published in the journal PLOS One. myfitnesspal.com has more on the terror an alarm clock can cause!
 Image credit: Yuris Alhumaydy on Unsplash You drift off to sleep easily, then all of a sudden it’s 3am and you’re wide awake. The time you wake up during the night is no fluke, and with 74 per cent of women agreeing their sleep is often disturbed, we need to know why! The Sun has some insight...
 Image credit: Isabella and Louisa Fischer on Unsplash There are few things as frustrating as being unable to fall asleep, especially if you have a big day ahead and need your rest. In a recent YouTube video, Doctor Jo, a licensed physical therapist and doctor of physical therapy, demonstrated a simple breathing exercise that she recommends to clients, claiming it can help you drift off nice and quickly, rather than spending hours in bed, staring at the ceiling or counting sheep.
She calls it the '4-7-8' technique, and it consists of inhaling for 4 seconds, holding that breath for 7 seconds, and then exhaling for 8 seconds. You can learn more about this technique with Runners World!  Image credit: Artem Labunsky on Unsplash Feeling hungry is a normal part of life and is a signal that your body is lacking the energy it needs to function to its highest ability. Most people tend to get hungry before their next meal and hunger can also be increased if you've done more exercise than usual. The Sun has 10 reasons why!
 Image credit: Danny G on unsplash Whether it's a starfish or the fetal position, we all have that favourite sleeping position when we get into bed. But the way you lie at night could be having an impact on your health. The Sun has the lowdown...
 Image credit: Alexandra Gorn on Unsplash Sleep is non-negotiable. We all need 7-9 hours every night for a healthy brain and body, those with babies and toddlers are yet to remember what 7-9 hours feels like but 1 in 3 adults aren't getting that. myfitnesspal has the facts...
 Image credit: Vladislav Muslakov on Unsplash When the temperatures start to soar, its instinctive to want to strip off and cool down, whack the fan on and have each window open! The Sun has 11 tips to help you snore well tonight!
 Image credit: David Clode on Unsplash From dehydration, exhaustion, sunstroke and trouble sleeping, the hot weather can impact us all and we've got the advice to help. The Sun has a few tips and tricks we keep up our sleeves...
 If you're working from home and feel groggy in the mornings, the fix couldn't be easier! Runner's World has the help at hand...
 Image credit: CNN Losing weight could be as simple as getting a good night's sleep! The Sun has the details on this theory!
 There are so many different ways of sleeping, but what does the way you sleep say about you? The Sun has more!
 Photo credit: Lifehack There are different types of sleepers out there, well so the research says! But which are you? The Sun has the results from some research from the mattress company, Simba!
 Photo credit: Upstretch Crossfit If you are struggling to get yourself out of bed, how about some tips on how to jump up and get ready to smash your day?! The Muse have 6 tips to get you going!
 You may be able to change parts of your life if you just change your perspective! Fitbit.com has more!
 You don't realise the power of a good night's sleep until you can't catch enough zzzz! The Sun has a list of what you can lose from your bedroom to help you snore all the way through!
 Do you get enough sleep? Its a silly question I know but just how much is enough? The Sun has some words of wisdom on just how much you need!
 I'll admit I'm guilty of it, but I'm fine.. honest! Long term, maybe not but with just 3% of people actually taking a full hour lunch break and 52% taking about 10 minutes, the longer lasting effects can be damaging. The Sun has more on this and why we (including me) need to make a change!
 Everyone wants a good night sleep and unless you have a newborn baby waking up every 5 minutes, that's much else you can do! Coach magazine has some tips on how to become less of a 'night owl'.
 Some people need plenty of sleep, some don't, but what is the key to a good night's sleep? BBC News has more on just what might be going on with you...
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Author - ChrisAuthor, Editor, Creator of Learn Develop Live Archives
March 2021
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