better sleep habits

Start the New Year Right: Intentional Acts for Eye & Brain Health, Energy, and Sleep

This content was written in partnership with OmniActive Health Technologies for its “Lutein for Every Age” initiative, a consumer awareness initiative with the goal of educating people on the importance of lutein for eye health throughout life. It’s January, and we’re all about that fresh start energy. There’s just something about the new year that makes us all want to do better in all areas of life, especially our wellness. This year let’s skip the over-the-top resolutions and focus on intentional acts and goals that are meaningful, doable, and at the same, downright transformative. A focus on eye and brain health, energy, and sleep—may be the trifecta to feeling your best this year—and a great place to start a new year wellness journey. Why? Achieving progress and benefits in these areas can actually be enjoyable (and tasty!) with the right recipes (and products). Let’s dig into specific health goals for each of these areas of focus, why they matter and how to crush them with ease. Goal number 1: Prioritize Eye & Brain Health Why It Matters:Your eyes and brain are the ultimate multitaskers, whether you’re hustling through work, scrolling your feed, or sharing laughs with your favorite people. Eye health and brain health are synergistic. Think gut-brain axis. There is an eye-brain axis, and if you notice issues with vision, it may be a sign that something is going on in the brain. If you care about your eye and brain health, you’re not alone. A recent survey conducted by OmniActive Health Technologies (I’m a nutritional advisor to the company) found that 76% of people prioritize eye health and 80% value cognitive health. One of the easiest ways to care for your eyes and brain this year is to incorporate the nutrients lutein and zeaxanthin; they’re your secret weapons. These nutrients act as antioxidants to not only help shield your eyes from blue light but also support memory and focus. But here’s the thing: the body cannot make macular carotenoids, so dietary intake (or supplementation) is the only way to get beneficial amounts. Think of lutein and zeaxanthin as your natural vision and brain protectors—good for everyone in the family, from the youngest to the wisest. Here are a couple of delicious ways to get your lutein and zeaxanthin in: When shopping for supplements, look for Lutemax 2020 or Lutemax Kids on the label. They’re formulated to deliver that lutein goodness for healthier vision and sharper focus. Check out Lutein for Every Age for more expert insights on eye and brain health and how lutein and zeaxanthin work to support eye health and cognition. Goal number 2: Boost Your Energy Why It Matters:Let’s face it: consistent energy is key to tackling everything from your morning workout to after-school carpool—and still having the mojo for a little “me time.” In the same OmniActive survey 81% of people said that they value steady energy, and 69% say it impacts their mood. Makes sense to us. How much better is everything when you feel more alive? There’s no better reason to fuel your body smarter than to beat the afternoon energy crashes. Nutrition is a game-changer here, helping you stay energized and focused throughout the day. To get you started, aim to do these few things: 1) Start the day with a breakfast of whole real foods to lay a good foundation for the entire day, 2) continue to eat whole real foods consistently throughout the day that provide fiber, protein and healthy fats, 3) stay adequately hydrated and 4) minimize highly packaged processed foods and sugar. This is a great way to ensure proper blood sugar control and steady energy. Here are some delicious ways to keep your energy up: If you’re still in need of a little boost or mental energy, look for supplements or ready-to-made drinks featuring enXtra. enXtra is a caffeine-free ingredient that can help you power through your day without the crash often experienced when consuming caffeine. It has been shown to increase alertness, focus and attention. Goal number 3: Improve Your Sleep Why It Matters:Sleep is a pillar of a Nutritious Life for good reason. Sleep is critical to brain function, immune health, and heart health. And, there is a direct link between inadequate hours of sleep and being overweight and obese. Seventy-eight percent of people prioritize better sleep, yet it’s still something many of us struggle with achieving. Research shows that sleeping only 4 hours per night for 2 nights causes leptin, the satisfaction hormone that tells your body to stop eating, to drop 18%. And levels of ghrelin, the hunger hormone that says “eat more,” to jump 28%. There’s a reason you can’t stop chowing after pulling an all-nighter. Stress, screens, and busy schedules can all wreak havoc on our sleep cycles. This year, give yourself a real bedtime and stick to it, ditch the screens at least 30 minutes prior to going to bed and focus on nighttime eating and drinking habits that support your sleep. Nighttime foods and drinks to help you sleep better: View this post on Instagram A post shared by Nutritious Life | Founded by Keri Glassman (@nutritiouslifeofficial) If you still need help, botanical ingredients such as Sleeproot can help. This low-dose valerian extract can be a game-changer for better sleep hygiene. Recent research suggests that those who took Sleeproot significantly increased actual sleep time and fell asleep faster. This year, let’s focus on these intentional shifts that make us feel sharp, focused and energized. Prioritizing eye and brain health, maintaining steady energy, and improving sleep are key. With simple lifestyle shifts and a little support from the right products, these goals are absolutely within reach. Check out Lutein for Every Age for more expert advice, recipes, and inspiration. Cheers to your healthiest, most energized year yet! (Image: Unsplash)

Turn Your Next Trip Into a Sleep Retreat: The Latest Trend in Health and Wellness

If you’re craving a getaway that involves some serious snooze time, a sleep retreat may be the indulgence you’re searching for. One of the latest trends in health and wellness, sleep retreats are sanctuaries that focus on guiding guests on improving their sleep quality. These package deals are hosted by upscale spas and hotels and come with doctor-designed sleep and lifestyle itineraries. They’re created to invigorate extra-fatigued patrons by teaching them the delicate art of sleep in order to repair poor slumber habits. The Stats on Sleep According to the American Sleep Association, approximately 50 to 70 million adults in the U.S. have a sleep disorder. Insomnia tops the list affecting roughly 30% of adults on a short-term basis while 10% suffer from chronic insomnia. As a whole, 35% of American adults report getting less than seven hours of shut-eye on a typical night. This is considered insufficient sleep. Too many consistent nights of reduced quality of sleep can lead to sleep deprivation. This results in numerous health complications, including hormonal imbalances, cardiovascular conditions and a weakened immune system. In fact, a paper published in the scientific, peer-reviewed journal Healthcare reports that insufficient sleep is a global public health epidemic. The Sleep Foundation recommends that adults up to the age of 64 get anywhere between seven to nine hours of sleep each night while those 65 and older are advised to keep their head on the pillow for seven to eight hours. Why Sleep Retreats Are on the Rise “Sleep is a big deal these days,” says Michael J. Breus, Ph.D., “The Sleep Doctor” who is a clinical psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. “Since COVID began, everyone wants to learn how to sleep better.” While Dr. Breus thinks that a sleep retreat is “a perfect place for education, due to less distractions, less stress and more interest in health,” you should keep in mind that some destinations that claim to be sleep retreats are not quite “legitimate.” “The experience will vary from place to place and really depends upon if the resort or property is involving a sleep doctor,” says Dr. Breus. “There are many people calling themselves ‘sleep specialists’ who have no advanced degrees and give ‘guidelines’ that have little to no value.” Furthermore, some packages labeled as “sleep programs” are simply offering relaxation services, such as massage and reflexology. “To be clear, the objective is better sleep,” he states. “In fact, the data would suggest that doing a massage before bed is not particularly sleep-inducing, but more relaxing. Again, not really sleep-focused.” Top Sleep Retreats If following a Dr. Breus-approved sleep-enhancement program in a blissful environment sounds like paradise, then check out these four luxurious destinations: Six Senses in Ibiza (Image: Senses Ibiza) The Sleep Wellness Program on this small Spanish island in the western Mediterranean combines advice from a sleep physician with yoga, meditation, cryotherapy and other treatments. Over the course of three, five or seven nights, guests can expect a personal consultation, wellness screening and gift bag of sleep amenities. Their sleep will also be tracked throughout the stay. Plus, this exotic resort accommodates only 137 guests and serves locally-grown, farm-fresh food and beverages. “This is an excellent program created by a world-renowned sleep specialist,” says Dr. Breus. “It has multiple aspects, including room amenities, specific mattresses, education and a sleep ambassador who has been trained by a sleep doctor to help educate guests. This is the best of the bunch by far.” Average Price Per Person: $510 for 3 nights, $730 for 5 nights, $1,070 for 7 nights Anantara Peace Haven Tangalle Resort in Sri Lanka (Image: Anantara) The Deep Sleep Ayurveda Program begins with a technology blackout. This is followed by an evaluation with an ayurvedic doctor and a personal dosha record. The lush resort promises deep sleep with the aid of an in-person “Slumber Guru” ritual and other soothing treatments. These include acupuncture and a shirodhara treatment (which involves warm oil drizzled on the forehead and massaged in specific patterns from the right to left temple, followed by a scalp manipulation). The schedule also includes calming activities such as visiting a pottery village, kayaking in a lagoon, spending time in a Buddhist temple and dining while overlooking a large coconut plantation by the Indian Ocean. “This program offers a visit with an ayurvedic doctor and a night with a Slumber Guru experience,” says Dr. Breus. “While I have no idea what this means, this plan seems to fall within the basic ideas of ayurveda sleep practices. Therefore, it feels a bit more authentic for that cultural experience.” Average Price Per Person: $820 for 5 nights Longevity Health & Wellness Hotel in Portugal (Image: Alvor) The Longevity Sleep Optimization program is a seven-night experience that aims to help guests regain sleep quality. It does this by offering a sleep apnea check-up and multiple integrative health exams. These include things like a physical, plus nutritional, fitness, heavy metal and cardiovascular evaluations. Tranquil therapies include a personal training session, yoga, massage therapy, guided meditation, energetic healing therapy and craniosacral therapy. The icing on the cake is the panoramic views of the bay of Alvor from this secluded hotel in Portimão. “This one actually has some sleep-related activities and there appears to be a sleep apnea screening,” says Dr. Breus. “It’s also very expensive!” Average Price Per Person: $3,780 for the 7-night program only (price does not include resort accommodations) Preidlhof Luxury DolceVita Resort in Italy (Image: Preidlhof) A seven-day journey at the spa hotel in the South Tyrol province in northeast Italy starts with a sleep analysis and heart health session. It continues with a heated quartz and sound treatment and a body therapy treatment (which releases emotional blocks, anxiety, and imbalances). Finally, guests are treated to a sleep ritual that incorporates a face and front body massage. The five-star hotel—complete with 10 pools and a six-floor “sauna