Health
6 Steps to Get Better Sleep and Improve Heart Health
(Family Features) There’s more to maintaining a healthy heart than just eating right and exercising regularly. While these practices play an important role in both cardiovascular and overall health and well-being, getting a good night’s sleep is also key.
“Getting a good night’s sleep every night is vital to cardiovascular health,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine. “Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age.”
However, more than 1 in 3 adults in the United States are not getting the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). In addition to increasing risk for cardiovascular conditions like high blood pressure, heart disease, heart attack and stroke, lack of sleep may also put people at risk of depression, cognitive decline, diabetes and obesity.
While high blood pressure – a known risk factor of cardiovascular disease, the No. 1 cause of death worldwide – can run in families, it is more common in non-Hispanic Black adults (56%) than in non-Hispanic white adults (48%), non-Hispanic Asian adults (46%) or Hispanic adults (39%). Healthy lifestyle behaviors, including sleep, can help prevent the condition.
“We know that people who get adequate sleep manage other health factors better as well, such as weight, blood sugar and blood pressure,” Lloyd-Jones said. “The American Heart Association added sleep to the list of factors that support optimal cardiovascular health. We call these Life’s Essential 8, and they include: eating a healthy diet, not smoking or vaping, being physically active and getting adequate sleep along with controlling your blood pressure and maintaining healthy levels of cholesterol and lipids, healthy blood sugar levels and a healthy weight.”
What’s more, falling asleep at different times or sleeping an inconsistent number of hours each night, even variations of more than two hours a night within the same week, may also increase the risk of atherosclerosis, which is a cardiovascular condition where plaque builds up in the arteries, in those age 45 and older, according to research published in the “Journal of the American Heart Association.”
“Maintaining regular sleep schedules and decreasing variability in sleep is an easily adjustable lifestyle behavior that can not only help improve sleep, but also help reduce cardiovascular risk for aging adults,” said study lead author Kelsie Full, Ph.D., M.P.H., an assistant professor of medicine in the division of epidemiology at Vanderbilt University Medical Center.
Education about healthy heart habits from the American Heart Association is nationally supported by Elevance Health Foundation. Some practices to improve sleep health and impact heart health include:
Observe Current Sleep Habits
Keeping a sleep diary to help track your sleep patterns and habits can make it easier to identify factors that may be helping – or hurting – your sleep quality. Monitor what time you go to bed, what time you wake up in the morning, how many times you woke up during the night, how you felt when you woke up and any variables, such as changes to your routine or sleeping arrangements. Having documentation over the course of several weeks can help you identify necessary changes.
Avoid Food and Beverage Close to Bedtime
It can be more difficult to fall asleep if you’re still digesting dinner. To help reduce sleep disruptions caused by food, avoid late dinners and minimize fatty and spicy foods. Similarly, keep an eye on caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.
Exercise Regularly
Physical activity during the day can have a noticeable impact on overall health and wellness but can also make it easier to sleep at night as it can initiate changes in energy use and body temperature. However, exercising too close to bedtime may hinder your body’s ability to settle; aim to have your workout complete at least four hours before you plan to head to bed.
Establish a Bedtime Routine
Getting a good night’s rest often requires getting into a routine. Start by setting an alarm to indicate it’s time to start winding down. Rather than heading straight to bed, take time to create a to-do list for the following day and knock out a few small chores. Then consider implementing a calming activity like meditating, journaling or reading (not on a tablet or smartphone) before drifting off to sleep. Also set an alarm to wake each morning, even on weekends, and avoid hitting the snooze button to keep your biological rhythms synced.
Create a Comfortable Sleep Space
The ideal space for sleeping is dark, quiet and a comfortable temperature, typically around 65 F depending on the individual. Use room-darkening curtains or a sleep mask to block light and ear plugs, a fan or a white noise machine to help drown out distracting noises. Remember, using your bed only for sleep and sex can help establish a strong mental association between your bed and sleep.
Avoid Tech Before Bed
The bright light of televisions, computers and smartphones can mess with your Circadian rhythm and keep you alert when you should be winding down. Try logging off electronic devices at least one hour before bedtime and use the “do not disturb” function to avoid waking up to your phone throughout the night. Better yet, charge devices away from your bed or in another room entirely.
Find more tips to take control of your blood pressure and create healthy sleep habits at Heart.org.
Photo courtesy of Getty Images
SOURCE:
American Heart Association
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Last Updated on March 11, 2026 by Daily News Staff
Shelia R. Cotten, Clemson University
What is the first thing you do in the morning after you awaken? Many people immediately check their phones for notifications of messages, alerts and social media updates by their social ties.
Ninety-seven percent of U.S. adults report owning a cellphone, with 90% reporting that they own a smartphone.
While some researchers and media outlets portray phone use as detrimental, the reality is that the effects of technology use, including phones, vary depending on multiple factors. These include the amount, type, timing and purpose of that use. What is best for one group may not be best for another when thinking about technology use.
As a researcher who studies technology use and quality of life, I can offer some advice to hopefully help you thrive in a phone-saturated world. Some people may struggle with how to effectively use smartphones in their daily lives. And many people use their phones more than they think they do or more than they would like at times.
1. Monitor your use on a weekly basis
If the hours per day are increasing, think about why this is the case and whether this increased use is helping or hurting your everyday activities. An aspect of digital literacy is understanding your usage patterns.
2. Consider how you can use these devices to make your life easier
Using a smartphone can help people access online information, schedule appointments, obtain directions, communicate through a variety of mechanisms and potentially be in constant contact with their social ties.
This availability and access to information and social ties can be beneficial and help people juggle work and family responsibilities. However, it may also be related to work intensification, information overload, decreased well-being and the blurring of work/nonwork boundaries.
Weighing the pros and cons of use may help you understand when your phone use is beneficial versus detrimental.
3. Silence nonessential notifications and alerts
Do you really need to know that an old friend from high school messaged you on Facebook at that particular moment?
4. Select particular times during the day for social media
Be deliberate about when you allow yourself to use your phone for social media and other activities. Knowing these times each day may help you concentrate as well as help you to use your phone in more useful and productive ways.
5. Avoid phone use at bedtime
Don’t look at your phone last thing before going to sleep or first thing when you awaken. Have you ever checked email one last time before going to sleep, only to find a message that gets your mind racing and ends up impeding your rest?
6. Choose when not to use your phone
Set times and situations when you are not going to use your phone.
Some of my research has shown that using your phone when in the presence of others who are not using devices, particularly older adults, can be perceived as rude, deter communication and induce distress. My colleagues and I termed this situation the physical-digital divide.
7. Find your own phone-use balance
Don’t compare yourself with others in terms of amount of use but be cognizant of when your use is beneficial versus perhaps leading you to feel stressed or distracted.
8. Moderate phone-as-distraction
Using your phone as a distraction is OK, but do it in moderation. If you find yourself constantly turning to your phone when you are bored or working on something that is hard, try to find ways to maintain your focus and overcome the challenges you are experiencing.
9. Set boundaries
Let your immediate social ties know that you are not going to be checking your phone constantly. While people often expect immediate responses when they message others, the reality is that the majority of messages do not need an immediate response.
10. Be a savvy consumer of online information
This is not exclusive to phones, but it is relevant given the proportion of people who report using their mobile phones and other digital devices to access news and social media. In the era of mis- and disinformation, being critical of information found online is a necessity.
These suggestions can help you to be more cognizant of how much you are using your phone as well as the reasons you are using it. It’s important for your well-being to be a critical consumer of technology and the information you glean from using your devices, particularly your ever-present mobile phone.
Shelia R. Cotten, Provost’s Distinuished Professor of Sociology, Anthropology and Criminal Justice and Communication, Clemson University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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.
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health and wellness
Study Links Agent Orange Exposure to Higher Risk of Rare Melanoma
A study revealed that U.S. veterans exposed to Agent Orange are at increased risk of developing acral melanoma, a rare skin cancer located in areas not typically exposed to sunlight. With higher odds of diagnosis and poorer prognosis, early detection in veterans is vital for effective treatment and improved outcomes.
Last Updated on March 9, 2026 by Daily News Staff
(Feature Impact) A new study found U.S. veterans exposed to Agent Orange face a higher risk of developing a rare and often overlooked form of melanoma that appears on the hands and feet, and under the nails.
Researchers reported in “JAMA Dermatology” that veterans with documented exposure to the herbicide had significantly higher odds of developing acral melanoma, a subtype of skin cancer that forms on the palms, soles and nail beds.
Unlike most melanomas, which are associated with ultraviolet radiation, acral melanoma develops in areas not typically exposed to the sun. It can resemble a bruise under a toenail or a dark patch on the bottom of a foot – locations that are easily missed and not commonly associated with skin cancer.
Because of its unusual appearance and location, acral melanoma is often diagnosed at later stages, when treatment is more difficult and survival rates are lower.
The researchers analyzed 20 years of Veterans Health Administration data, comparing more than 1,200 veterans diagnosed with acral melanoma with more than 5,000 veterans without melanoma. Veterans exposed to Agent Orange had about 30% higher odds of developing the disease.
The findings suggest Agent Orange may be an underrecognized risk factor for acral melanoma, particularly for veterans who may not view themselves as at risk for skin cancer because of limited sun exposure or darker skin tones.
“Identifying exposures that may increase risk can help inform earlier recognition and, ultimately, earlier diagnosis when treatment is most effective,” said Marc Hurlbert, chief executive officer of the Melanoma Research Alliance and a principal investigator on the study.
Senior author Dr. Rebecca I. Hartman of Brigham and Women’s Hospital said acral melanoma behaves differently from other melanomas and often responds less well to current therapies.
“Acral melanoma has a poorer prognosis than the more common cutaneous melanoma because it is often diagnosed at later stages,” Hartman said. “Identifying risk factors is critical to improving detection and outcomes.”
Agent Orange was used extensively during the Vietnam War and exposure has been linked to several cancers and chronic illnesses. These findings add to evidence the herbicide may also affect the skin in ways not reflected in traditional melanoma awareness efforts.
Acral melanoma has also been associated with sex, race and ethnicity, and prior skin lesions. Researchers said the study supports treating the disease as distinct from sun-driven melanomas that dominate public education campaigns.
For veterans, the research highlights the importance of examining less visible areas of the body, including the bottoms of the feet, between the toes and under the nails. Changes in nail color, dark streaks or unexplained spots on the palms or soles should be evaluated by a health care provider, especially for those with known Agent Orange exposure.
Researchers said the findings could help guide future screening strategies for higher-risk populations and encourage further study of why acral melanoma differs biologically from other skin cancers.
Find more information at curemelanoma.org.
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Food and Beverage
Get Smart About Your Heart: 4 tips to improve heart health
Heart health is essential for overall well-being, particularly as heart disease is a leading cause of death in the U.S. Key strategies include regular checkups, healthy eating—especially fruits like grapes—consistent exercise, and stress management to minimize risks.
Last Updated on March 8, 2026 by Daily News Staff
(Family Features) A crucial component of overall well-being, heart health can be a barometer for living a long, healthy and happy life. Because heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention, taking steps to reduce your controllable risk factors – including poor diet, stress and inactivity – can set you on the right path.
From regular checkups and reducing stress to eating well – including heart-healthy snacks like grapes – and exercising regularly, these simple steps can help boost your heart health.
Know Your Numbers
Knowing key health metrics such as blood pressure, cholesterol levels, blood sugar levels and body mass index can help you and your health care provider identify potential risks early. Schedule annual checkups and discuss any concerns you may have about your heart health. Early detection and risk factor management can reduce the likelihood of developing heart disease.
Eat More Fruits and Vegetables
Incorporating a variety of colorful fruits and vegetables into your diet can ensure you get a broad range of vitamins, minerals, fiber and antioxidants, all of which contribute to a healthy cardiovascular system. For example, leafy greens like spinach and kale are high in potassium, which helps manage blood pressure. Fresh grapes contain 7% of the daily recommended intake of potassium, are a good source of vitamin K and are also a natural source of beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation. Some studies also suggest grapes have a beneficial impact on blood lipids and more.
In fact, one study found women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.
Bright, juicy and bursting with flavor, Grapes from California can be enjoyed by the handful or blended with rich bananas, tangy Greek yogurt and a hint of almond in The Great Grape-Acai Smoothie Bowl for a delicious blend of fruity flavors at breakfast, lunch or snack time – it not only tastes great, but supports a healthy heart.
Get Moving
Regular physical activity is one of the most effective ways to improve heart health. Exercise strengthens the heart muscle, improves blood circulation and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the American Heart Association, such as walking, jogging or swimming with strength training exercises like lifting weights or using resistance bands mixed in to help reduce the risk of heart disease and improve overall cardiovascular health.
Manage Stress
Consider your stress level: chronic stress can negatively impact heart health, increasing blood pressure and other risk factors for heart disease. Techniques such as deep breathing, meditation, yoga and regular physical activity can help manage stress levels and maintain a healthy heart. Additionally, taking time to engage in hobbies, spending time with loved ones and ensuring adequate sleep are stress-reducing activities that improve overall well-being and heart health.
To learn more about the heart-health benefits of grapes, and find additional heart-friendly recipes, visit GrapesFromCalifornia.com.
The Great Grape-Acai Smoothie Bowl
Servings: 1
Chicken:
- 1/2 cup red Grapes from California, fresh or frozen
- 1/2 banana
- 1 frozen acai fruit pack (3 1/2 ounces)
- 1/2 cup plain, nonfat Greek yogurt
- 1/4 teaspoon almond extract
Topping:
- 1/4 cup sliced red Grapes from California
- 1 tablespoon sliced, toasted almonds
- 1 tablespoon pepitas
- 1 teaspoon chia seeds
- In small blender, combine grapes, banana, acai, yogurt and almond extract; process until smooth.
- Pour into bowl and top with sliced grapes, sliced almonds, pepitas and chia seeds.
Nutritional information per serving: 420 calories; 19 g protein; 63 g carbohydrates; 12 g fat (26% calories from fat); 2.5 g saturated fat (5% calories from saturated fat); 5 mg cholesterol; 45 mg sodium; 8 g fiber.
SOURCE:
California Table Grape Commission
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