5 Lifestyle Tips That Help with Sleep Loss

Enough sleep is essential for everyone. On average, an adult requires around 8 hours of sleep every night. It is vital for the normal biological functions of the body. It is also a time when the body repairs itself from the wears and tears. However, several factors may lead to loss of sleep. It may be a result of unchecked sleeping habits, lifestyle, or health-related issues. Lack of sleep for as little as 24 hours will always lead to problems such as lack of concentration, puffy eyes, low level of alertness, irritability, and fatigue. Beyond this, you can suffer from anxiety, hallucination, severe inflammation, and many other disorders. Since you desire to enjoy sufficient sleep when you lie down in the comfort of your mattress firm. Below are lifestyle tips to help with sleep loss.

Featured Photo from Essence.com

  1. Create time for a workout 

 Physical exercise will not only make you physically fit to face your daily duties but will also make you feel slightly worn out at night. It is helpful for sleep. A half an hour exercise is often ideal. Do not overwork yourself. At the same time, do not work out too late at night. It may interfere with your sleep, for it can cause your brain to be alert. So, hit the gym, or you can try to do home workouts. Home workout programs are usually available online. Regular exercise will always help in treating loss of sleep.

  1. Develop a relaxing bedtime program 

The human mind and body adapt to routine over a given time. A consistent schedule will help the mind and body get ready for sleep. It is advisable to employ the use of activities that help unwind. Bedtime reading relaxes the mind and soothes you to sleep. Reflecting on the day as you lie down may also be of great help. You can do simple stretches to relax the muscles after a busy day. Also, a warm shower works wonders in relaxing the body and mind for a good night’s sleep.

  1. Keep away from foods that take longer to process 

The different types of food you consume do not take a similar amount of time. Some take a longer time to digest. For you to avoid being kept awake by the digestive process, it is wise to shun certain foods before going to bed. Spicy meals, fatty meat, fried food, or food with a high level of acidity take time to digest. It is therefore wise you eat a snack or something light when hit by pangs of hunger just before bedtime. It will help you to avoid loss of sleep.

  1. Avoid drinks with caffeine before going to sleep

 Caffeine is a natural substance found and extracted from plants. It usually stimulates the body’s nervous system. It increases your alertness within a few minutes can last for up to 6 hours. It will disrupt your sleep schedule and total sleep time. As a result, you suffer from loss of sleep. Since the effect of caffeine can take up to 6 hours, you should be careful not to interfere with your sleep clock.

  1. Create a pleasing sleep surrounding

It is a common saying that the bedroom is said to be the most treasured room in a home. It is, therefore, necessary to make your bedroom comfortable and relaxing. It helps in making the environment conducive for sleep. First of all, use a comfortable mattress and a soft pillow. Secondly, keep the room temperature optimum. Lastly, take care of sounds in the bedroom and make it quiet by switching off the electronic appliances and any other source of noise.

To conclude, it is easy to recover from the loss of sleep. The loss of sleep is a result of various things. However, it is the change of lifestyle that is most significant. The lifestyle changes discussed above goes a long way in enhancing your sleep. It entails creating time for a workout, developing a bedtime relaxing program, keeping away from foods that interfere with sleep, avoiding drinks with caffeine before sleep, and creating a pleasing sleep surrounding. When your lifestyle changes positively, the quality of your sleep improves.

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ESSENCE Communications Inc., the leading media, technology, and commerce company serving Black women, today announced a new digital series focused on providing Black women and communities with the tools and information needed to address issues arising from the COVID-19 global pandemic. The series, ESSENCE Wellness House: A Virtual Summit, Episode One: Taking Care in the Wake of a Global Pandemic, will include live online experiences that promote physical, mental, emotional, occupational, financial and entrepreneurial well-being during this unprecedented time.  ESSENCE Wellness House series will be powered by Quantasy.

ESSENCE Wellness House: A Virtual Summit will kick off with the first-ever virtual ESSENCE Wellness House on Tuesday, March 31st, and Wednesday, April 1st from 9:00 A.M.–4:30 P.M. (ET).  The ESSENCE Wellness House will be streamed live on ESSENCE Studios via Essence.com and will offer resources for physical, emotional and financial wellness.  The free, two-day virtual summit will convene some of the top wellness practitioners, medical professionals, and leading experts and influencers. All participants waived their honorariums in lieu of a charitable contribution that ESSENCE will make to the partnership effort between National Action Network (NAN) and World Central Kitchen to deliver thousands of hot and cold meals daily to those in need.

Transforming a key offline experience to an online platform, the virtual ESSENCE Wellness House furthers ESSENCE’s 50-year commitment to supporting Black women’s health and livelihood. The summit’s robust digital experiences will include meditation, wellness tips, cooking workshops, fitness workouts, storytime for children, virtual dance parties and more. Highlights of the virtual ESSENCE Wellness House include:

  • Morning Meditations led by Faith Hunter
  • Uplifting inspirational messages by Iyanla Vanzant, Michael Beckwith, and Pastor A.R. Bernard
  • Get the facts about COVID-19 and boosting your immunity with Dr. Patrice Harris, MD., M.A., and Dr. Lauren Powell
  • Get tips on how to stay mentally sane with Charlamagne Tha God and advice on how to handle your loved ones with Dr. Joy Harden Bradford and Dr. Sherry Blake
  • Learn how to manage your money with Tiffany Aliche “The Budgetnista”
  • Discover hassle-free food recipes with Gina Neely
  • Get tips on fun DIY projects for your kids with Rosalynn Daniels
  • Get your body moving with Brukwine dance moves and body-sculpting workouts with ShaNay Norvell
  • And the bonus of a children’s storytime reading by LeVar Burton

“As we come together to safely get through the COVID-19 crisis, it is critical that we do not allow social distancing to morph into social disconnection,” said Richelieu Dennis, founder, and chair of Essence Ventures, the parent company of Essence Communications, Inc.  “So, ESSENCE is leveraging its platform and resources for the continued creation, convening and empowerment of the community.  We know that health disparities in our community have widened with the increase in economic inequality and that more prevalent underlying health conditions can increase the incidences of severe and potentially fatal cases of COVID-19.  We also know that necessary measures taken to reduce the spread of the virus, such as social distancing and business closures, are likely to have a more significant economic impact on our communities and small businesses.  So, more than ever, access to empowering information and opportunities is vital, and the health of Black women, their families, and our communities depends on it.”

CrossFit Comes to Ellicott City – Creates Unique Fitness Community

ELLICOTT CITY, MD – CrossFit PCR, Elliott City’s first CrossFit gym, opens the doors to its top-of-the-line facility just in time for those looking to get active in the New Year.

Inside CrossFit PCR Image 1

What was once a 3,600 square-foot classic auto restoration business located at 9449 Baltimore National Pike, has since been transformed into a clean, open and energizing CrossFit gym that will offer a variety of daily classes taught by a team of CrossFit certified coaches. Co-Owners Bronson Dant and Jamie Reisinger began the renovations last October and the space was ready to welcome members at the end of 2014. The brightly painted walls bear the words “Pride. Community. Results.” This is at the core of what CrossFit PCR stands for, not only in its name, but in its values.

“At CrossFit PCR, we take pride in helping our members become healthier and happier,” explains Co-Owner Bronson Dant. “We’re a close-knit community that shares in each other’s struggles and triumphs. It’s this encouragement and accountability that delivers unparalleled results.”

Since 2000, CrossFit has been a rapidly growing trend that is a sport as much as it is a philosophy. Workouts incorporate elements of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics and other exercises to offer variety and new challenges with each workout of the day (WOD).

In celebration of the opening of Ellicott City’s first CrossFit gym, those who are interested can take advantage of a free intro session and membership discounts. For more information, visit www.crossfitpcr.com or call 240.339.3268.

Inside CrossFit PCR Image 2

About CrossFit PCR:

CrossFit PCR is built upon pride, community and results. True to the CrossFit philosophy, our programming methodology focuses on setting goals, tracking progress and improving endurance and skill on the foundation of strength development. Our CrossFit trained and certified coaches bring with them over 12 years of experience and give members personalized attention to help them train safely while pushing themselves within their respective skill level. We are passionate about making CrossFit accessible to all athletes, from beginners to professionals through scaled variations. We take pride in cultivating a supportive and encouraging community in which we grow stronger together. Learn more about CrossFit PCR by visiting www.crossfitpcr.com.

Dr. Natalie Strand Gives Tips for Spring Cleaning Your Health

Dr. Natalie Strand’s (winner of TheAmazing Race and contributor on The Doctors) tips for spring cleaning your health with your readers, because spring cleaning isn’t only for homes:

• Get A Spring Tune-Up
• Make Exercise Fun
• Spruce Up Your Mouth Health
• Get Seasonal
• Relax, Don’t Just Rest


Spring Clean Your Health Tips with Colgate Total

Colgate Total

Dr. Natalie Strand’s Tips: 

1. Relax, Don’t Just Rest – Stress is a huge contributor to poor health, but many people don’t know how to manage it. People often mistake resting for relaxing, but it’s not the same. Learn some stress reducing techniques such as progressive muscle relaxation or meditation.
2. Get Seasonal – Check out your local farmer’s market. Buy seasonal foods and try to incorporate them in your meals every day. Seasonal produce is more flavorful and densely packed with nutrients.
3. Make Exercise Fun – Spring is the perfect time of year to combine exercise with social activities. Be creative to get endorphins pumping and think of things to do with friends such as taking a salsa class, archery lessons, or an evening walk around the neighborhood.
4. Get A Spring Tune-up – Doctor’s appointments are important, but often pushed to the wayside. Make a list and schedule all your appointments at once: yearly check-ups, dental exams and cleanings, eye exams, etc.
5. Spruce Up Your Mouth Health – You’re already brushing your teeth twice a day so take the chance to switch to using oral care products that do more than just protect, but can actually help improve the health of your mouth. Using the Colgate Total® regimen is proven to eliminate fifteen times more bacteria and improve mouth health in two weeks. It’s a simple change with a powerful impact.

Dr. Natalie Strand


Dr. Natalie Strand (winner of The Amazing Race and contributor on The Doctors)

Dr. Natalie Strand, is the director of integrative medicine at Freedom Pain Hospital. She has worked closely with the Juvenile Diabetes Research Foundation, The American Diabetes Association, and dLife to promote exercise and healthy living among people living with diabetes. She has appeared on CNN/HLN, The Early Show, The Doctors, EXTRA!, The Rachel Ray Show, CNBC, and CBS.