(Family Features) Despite a rising number of people searching for the term “sleep” in 2023, nearly 1 in 3 U.S. adults report not getting enough of it, per the Centers for Disease Control and Prevention.

The Quality of Sleep

As a foundation for overall well-being, getting quality sleep is key to achieving goals and being present in daily life. Without it, you’re more likely to lack the stamina and energy to follow through on your ambitions.

To help people realize the foundational role sleep plays in everyday successes, Natrol – a leading sleep, mood and stress supplement brand based on Nielsen data – alongside Dr. Jess Andrade are working together to help people improve their sleep quality and habits so they can conquer their wellness goals this year and beyond.

“From consistent exercise to eating healthy and even daily journaling, it may seem like all your priorities are in order, but without sleep, you won’t be able to reap the full benefits of your hard work,” Andrade said. “Often overlooked, getting quality sleep is a fundamental piece to improving overall wellness and it doesn’t have to be complicated. Creating small, achievable changes in our daily sleep routines can lead to long-lasting lifestyle habits for the better.”

Consider these tips from Andrade to help improve your sleep quality so you can achieve your goals.

1. Prioritize Movement and Light Exposure in the Morning
Whether you’re a yogi or prefer a simple stretch when your feet hit the floor, movement and light during the day can help stimulate quality sleep later that night.

2. Understand Sleep Gains are Just as if Not More Important Than Gym Gains
If you’re focusing on fitness goals, you’ll need adequate sleep to see successful results. If you’re a morning workout warrior, schedule earlier bedtimes to ensure you get the recommended 7-8 hours of sleep. For evening workouts, aim to end your sweat session as early in the evening as possible; too much physical activity before bed can keep you up at night.

3. Make Your Bedroom a Sanctuary
Make your bedroom a sleep sanctuary. Keep the room dark, noise-free, and comfortable with the thermostat set at 65-67 F for better sleep conditions.

Advertisement

4. Set Nightly Rituals to Unwind
Create nightly rituals that activate circadian rhythms and allow your body to unwind. Consider activities that relax you the most, like taking a bath, reading a book, journaling or sipping decaffeinated nighttime tea.

5. Try Incorporating a Drug-Free Sleep Aid
If you follow good bedtime habits but still occasionally struggle to fall or stay asleep, try a low-milligram melatonin supplement, like those from Natrol, that are designed to help you get a good night’s sleep so you wake up refreshed and ready to conquer your goals.†

6. Follow the 10-3-2-1-0 method
To help you fall asleep and wake up feeling revitalized, Andrade recommends the 10-3-2-1-0 method: Decrease caffeine intake at least 10 hours before bed. Avoid eating bothersome foods 3 hours prior to heading off to sleep. Engage in relaxing activities like reading at the 2-hour mark and cut out screentime with 1 hour to spare. Ultimately, these habits can lead to zero times hitting snooze the next morning.

Find more ways to improve sleep habits by visiting Natrol.com.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

SOURCE:
Natrol

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

Advertisement

Karly Sarita Ford, Penn State

When the Supreme Court struck down race-based admissions at American colleges and universities just over a year ago, many predicted U.S. campuses would become much less diverse. But in part due to students who decide not to disclose their race or ethnicity, coupled with universities’ selective use of statistics, it is not clear how much the decision has affected diversity on campus.

As higher education institutions begin reporting the racial makeup of the class of 2028 – the first to be affected by the 2023 decision – the data is hard to interpret, confusing and inconclusive.

As a sociologist who has studied how institutions of higher education collect and report data on race and ethnicity, I have identified some factors that contribute to this lack of clarity.

Students don’t identify with choices given

Some students may not select a racial or ethnic category because they don’t believe any of the categories really fit. For example, before multiracial students could select “one or more,” an option that became widely available in 2010, they were more likely to decline to identify their race or ethnicity. Some even boycotted checkboxes entirely.

Other students don’t view their race as important: 67% of the students who choose “race and ethnicity unknown” are white. Of these students, 33% say race and ethnicity are not a relevant part of their identity, a researcher found in 2008.

The number of students who don’t respond to questions about race or ethnicity – and are listed in the “race unknown” category – is increasing. At Harvard University, for example, the percentage of “race-unknown” undergrad students doubled from 2023 to 2024.

As the number of “race unknown” students grows, it not only becomes harder to determine a student body’s ethnic and racial diversity but also the impact of the ban on race-conscious admissions.

Advertisement

Fearing discrimination, students don’t disclose race

Some students believe their race or ethnicity will harm their chances of admission.

This is particularly true at many selective institutions, which have higher nonresponse rates than less selective institutions, about 4% compared with 1% to 2%.

My research shows that students are even more likely to pass on identifying race or ethnicity at selective law schools, where race and ethnicity could be used among a variety of criteria for admissions before the Supreme Court ruled against that practice. An average of 8% of students at those schools chose not to identify, compared with 4% at less selective law schools.

‘We’re very diverse’: University decisions distort statistics

What a university chooses to report will also affect the student body demographic data the public sees. Harvard, for example, does not report its proportion of white students.

Some institutions use statistics strategically to appear more diverse than they are. These strategies include counting multiracial students multiple times – once for each race selected – or including international students as a separate category in demographic pie charts. The greater the number of different-colored slices on the chart, the more demographically “diverse” an institution appears to be.

Impact of Supreme Court ruling: Clearer picture coming soon

While universities may not all report their student demographics the same way in their own materials, they all have to report it the same way to the federal government – namely, to its Integrated Post Secondary Education Data System, better known as IPEDS. The next IPEDS report on characteristics for the 2024 enrollment class is expected to be released in spring 2025. Once that data is available, a better picture of how the Supreme Court’s decision has affected diversity in college enrollment should emerge.

That clearer picture might not last long. In 2027, the federal government will require colleges and universities to make changes to how they report student race and ethnicity. Among the changes is the addition of a Middle Eastern and North African category. Under the current standard, Middle Eastern and North African students are counted as white. As a result, white enrollment at some colleges and universities will appear to decline after 2027.

The new standards will also change the way universities treat Hispanic or Latino ethnicity on enrollment forms. Today, if students self-identify as Hispanic and white, they will be categorized as Hispanic. If students select Hispanic and white in 2027, they will be categorized as multiracial. The revised categories will muddy the impact of the Supreme Court’s decision. A drop in the number of Hispanic students reported could be due to the court’s ruling. Or it may result from the new way students will be counted.

Advertisement

Until universities and colleges adjust to the new guidelines about collecting and reporting race – and as long as students decline to provide their racial identities – the full effect of banning consideration of race in college admissions will remain a cloudy picture at best.

Karly Sarita Ford, Associate Professor of Education and Sociology, Penn State

This article is republished from The Conversation under a Creative Commons license. Read the original article.

The Bridge is a section of the STM Daily News Blog meant for diversity, offering real news stories about bona fide community efforts to perpetuate a greater good. The purpose of The Bridge is to connect the divides that separate us, fostering understanding and empathy among different groups. By highlighting positive initiatives and inspirational actions, The Bridge aims to create a sense of unity and shared purpose. This section brings to light stories of individuals and organizations working tirelessly to promote inclusivity, equality, and mutual respect. Through these narratives, readers are encouraged to appreciate the richness of diverse perspectives and to participate actively in building stronger, more cohesive communities.

https://stmdailynews.com/the-bridge

Boost Your Wellbeing with These Easy Tips

Living a healthy lifestyle is important for our physical and mental well-being, but sometimes it can be overwhelming to know where to start. However, there are simple changes that we can make to our daily routines that can have a big impact on our health and wellness. Here are 10 simple changes you can make today to improve your health and wellness.

1. Drink more water: Staying hydrated is key for our body’s systems to function properly. Aim for at least 8 glasses of water a day.
2. Add more fruits and vegetables to your diet: Fruits and vegetables are packed with nutrients and antioxidants that can help protect against diseases. Aim for at least 5 servings a day.
3. Move more: Regular exercise is important for maintaining a healthy weight, reducing stress, and improving overall health. Find activities that you enjoy and aim for at least 30 minutes of physical activity a day.
4. Get enough sleep: Sleep is essential for our body to heal and regenerate. Aim for 7-9 hours of sleep each night.
5. Reduce stress: Chronic stress can have negative effects on our physical and mental health. Find activities that help you relax and reduce stress, like meditation or yoga.
6. Practice good hygiene: Good hygiene practices like washing your hands regularly and showering daily can help prevent the spread of germs and illnesses.
7. Limit alcohol intake: Drinking too much alcohol can have negative effects on our liver and overall health. Limit your intake to no more than 1-2 drinks per day.
8. Quit smoking: Smoking is a major cause of many diseases and can have negative effects on our health. Quitting smoking is one of the best things you can do for your health.
9. Wear sunscreen: Protect your skin from the harmful effects of the sun by wearing sunscreen with at least SPF 30, especially when spending time outdoors.
10. Connect with others: Social connections are important for our mental health and well-being. Make an effort to spend time with friends and family, or find a community group that interests you.

Making these simple changes to your daily routines can have a big impact on your health and wellness. Remember that small steps can lead to big changes. Start with one or two changes and gradually add more as you feel comfortable. With time, these habits will become a natural part of your daily routine, helping you to live a healthier and happier life.

https://stmdailynews.com/category/lifestyle/

STM Daily News is a multifaceted podcast that explores a wide range of topics, from life and consumer issues to the latest in food and beverage trends. Our discussions dive into the realms of science, covering everything from space and Earth to nature, artificial intelligence, and astronomy. We also celebrate the amateur sports scene, highlighting local athletes and events, including our special segment on senior Pickleball, where we report on the latest happenings in this exciting community. With our diverse content, STM Daily News aims to inform, entertain, and engage listeners, providing a comprehensive look at the issues that matter most in our daily lives. https://stories-this-moment.castos.com/