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Stop the Tossing and Turning

My Healthy Journey: Finding Time for Sleep

It’s been a busy year for my team at Health Alliance, so I hope you’ve been enjoying Nicole’s Chasing Health series while I’ve been too busy to post!

When life gets busy and stress takes over, the first thing that always goes for me is sleep. I’ve never been very good at getting a lot of it, even though it’s one of my favorite things in the world, especially when stress sets in.

Unfortunately, that’s not doing my health any favors:

The Dangers of Sleep Deprivation
Image via Mind Body Green

And since stress and being too busy already make some of these things worse, like my mood and healthy eating flying out the window, not getting enough sleep on top of all that is not good.

Not to mention that it’s definitely not helping my work:

What Happens When Your Brain Doesn't Sleep?
Image via Science.Mic

The moral is clearly that sometimes, you have to make taking care of yourself a priority, which is unfortunately easier said than done.

Rally, our online wellness tool, can help by offering missions that help you get 7 to 8 hours of sleep, stick to a bedtime, start a bedtime ritual, and sleep better.

As for me, what can I do to get better sleep?

I’m taking notes from this video and this handy list of 27 Easy Ways to Sleep Better Tonight from Greatist.

  • Start a bedtime routine. I used to have one, but that’s all but disappeared the last 6 months. I need to start again, and I’m going to try adding drinking something warm (and decaffeinated) to that schedule.
  • Listen to soothing music. Normally, I leave something playing on Netflix as I fall asleep, but soothing music or a sound machine, without the light, would be a much better idea. Maybe I can make use of Adele’s new album or apps like Rain, Rain, which makes thunderstorm noises.
  • Cut back on electronics. This and making my bed a work-free zone are nearly impossible for me, but I do need to work on cutting back. Setting a curfew when I set down my phone or laptop, like at least a half hour before bed, could really help.
  • Make your bed cozy. I mentioned this in my resolutions for this year, but I’ve just gotten around to digging out my cozy stuff for this winter.

A Cozy Bed

  • Make up for lost sleep. Adding an extra hour when I didn’t get enough sleep the night before could help me with my sleep debt.
  • Don’t toss and turn. I do this a lot, and if I can’t fall asleep for more than 20 minutes, I should try getting up and doing something relaxing (NOT work), like knitting or reading.

One thing I can tell you I won’t be trying off this list? Kicking my pet out of my bed.

While I know this must be a problem for some people, I don’t think it’s a problem for me. And I’m not alone. A new study finds that 41% of people think having their pet in the room helps them sleep better.

I know that I would worry about her if she wasn’t in my room. Plus, cuddling her is about the most relaxing activity in my life. In fact, that’s frequently how I fall asleep now. I mean, how can you resist that?

Sleepy Tootsie

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Drive Thru Choices

Smart Eating in the Drive Thru

Fast food can be easy, quick, and affordable. And there’s going to be times, like running around after school and work, but before your kid’s big game, that you just don’t have time to go home and cook. But, you should be careful to eat smart when you’re running through the drive thru.

From 2007 to 2010, American adults got 11.3% of their total daily calories from fast food. And when many fast food meals pack a high-calorie punch, it’s important to make the smartest choices possible.

Tips for the Drive Thru

Don’t add salt.

Fast food places are already adding plenty of salt to their food, so don’t add extra from the shaker to your fries.

Pick smart toppings.

Ketchup can have quite a bit of sugar, but sauces like honey mustard and BBQ have even more, and mayo is high in fat. Mustard is the perfect low-fat condiment. And pick veggies like onion, tomatoes, pickles, and lettuce instead of cheese or bacon.

Pay attention to names and menu descriptions.

Things that are labeled deep-fried, panfried, basted, batter-dipped, breaded, creamy, crispy, Alfredo, or in cream sauce are going to be high in calories, fat, and salt.

Don’t assume it’s healthy because it sounds like a health food.

Some fast food salads, like those with crispy chicken, lots of cheese, and heavy dressings, like ranch, can have more than a 1,000 calories! Some burgers have as few as 250 calories. Pay attention to what’s on each item.

Skip the soda.

Drink water, tea, or even coffee instead. Even diet soda is not helping your health.

Look at ALL of the menu.

Some places serve breakfast all day that can have healthier options. Kids’ menus can give you smaller, lower calorie portions. And you can always ask to remove or substitute certain ingredients.

Use technology.

More and more menus are listing calories, but it can be hard to read that in the drive thru while you’re also trying to choose and order. But technology makes it easy to check calorie-counts and nutrition info online. Some places, like Starbucks, even have nutrition info on their app. Take a minute before you go or while you’re waiting in a long line to check what your healthiest options are.

Stop your cravings.

If you’re hitting up the drive thru because of a craving, not because you’re short on time, learn how to make healthier, cheaper, and delicious versions of your favorite takeout at home. Our Pinterest can help you learn how.

Fitness Magazine also has some great recommendations for what you should order at some of your favorite fast food stops.