Some people wake up ready to take on the day, while other may need more time or a cup of coffee to start their day. Regardless of which camp you’re in, there’s an art and a science to waking up refreshed in the morning. Unfortunately, many fall short when it comes to getting enough sleep.
So, what’s the trick to waking up refreshed? First and foremost, getting enough quality sleep each night is a critical first step. Sleep experts recommend that adults get at least seven to nine hours of sleep nightly. Additionally, consider these tips to improve the quality of your shuteye and improve your chances of waking up energized:
It takes more than one night to see a change in your sleep habits, so stick with it and try it out for at least a week. Talk to your doctor if you continue to have concerns about your sleep quality.
The U.S. Preventive Services Task Force (Task Force) now recommends that adults under the age of 65 get regularly screened for anxiety. It’s meant to help primary care clinicians identify early signs of anxiety, which can go undetected for years. This is the first time the agency has recommended anxiety screening in adult primary care without symptoms.
The Task Force noted that the lifetime prevalence of anxiety disorders in adults in the United States is 40.4% for women and 26.4% for men. The recommendation was prioritized due to anxiety’s public health influence and the country’s increased focus on mental health in recent years. The guidance stops short of recommending anxiety screening for people 65 and older since many common symptoms of aging – such as trouble sleeping, pain and fatigue – can also be symptoms of anxiety.
If you already show signs or symptoms of anxiety, contact your doctor to be assessed and connected to care. Anxiety screening tools, including scales and questionnaires, have been developed and are available in primary care.
Anxiety is a feeling of unease, worry or fear. Occasional anxiety is a part of everyday life, but anxiety disorders involve more than temporary worry or fear. Here are some warning signs of anxiety, according to the National Institute of Mental Health:
Restlessness, irritability or feeling wound up
Excessive worry about everyday things
Physical symptoms (e.g., headaches, muscle aches and stomachaches)
This winter, cases of the common cold, the flu, RSV and COVID-19 are prevalent. Since a healthy diet can help boost your immune system, it’s crucial more than ever to take care of your body so it can fight off infectious diseases. Consider the following immune-boosting diet tips:
Makes: 6 Servings
Total calories: 165
Total fat: 8 g
Protein: 16 g
Sodium: 316 mg
Carbohydrate: 7 g
Dietary fiber: 1 g
Saturated fat: 1 g
Total sugars: 1 g
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