Family Health and Wellness by Mediaplanet_USA

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Family Health & Wellness

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Bobby Berk Learn how the design expert and Emmy-nominated TV host incorporates wellness into home design

Discover the exciting partnerships taking berry farming “globally local” Find expert tips on how to optimize bedtime for kids — and why it’s so important

MARCH 2021 | MODERNWELLNESSGUIDE.COM

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IN THIS ISSUE

Check out the exclusive interview with Rachael Ray on her nonprofit organization encouraging good eating habits in kids PAGE 4

Learn how to protect children’s mental health during the pandemic, according to experts at the leading children’s hospitals PAGES 6 & 7

Read about the impact proper bedding has on your sleep and overall health PAGE 18

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How to Decide If Your Child With a Neurologic Condition Is Ready to Head Back to the Classroom reparing to head back to the classroom in the times of COVID-19 isn’t a normal back-to-school experience. It’s a tough decision for any parent to figure out the best approach to schooling during a pandemic. But for families with children who have neurologic conditions, there are additional considerations and concerns. Many children with medical complexities are at higher risk for severe illness from COVID-19 than other children, according to the Centers for Disease Control (CDC). These children also stand to lose the most by being out of the classroom, due to the loss of in-person therapy services and unavoidable changes to special education plans. “It can be very stressful, and I can understand that @MPMODERNWELLNESSGUIDE

it’s tough to decide whether you should send your child back to school or keep them in a virtual learning environment,” said Dr. Anup Patel, the section chief of neurology at Nationwide Children’s Hospital and president-elect of the Child Neurology Foundation. “I can’t really tell you the right answer — there is no right answer for all children. That is a very unique decision that has to be made amongst the family.” Shifting scales While information is changing daily, and schools across different districts and states are following different protocols, many of the underlying considerations for families remain constant. “My daughter with Dravet Syndrome is in 5th Grade,” said Heather Johnson, who also has three

other older children. “If I decide I want to keep her home to protect her and I send my other kids back, am I exposing her the same anyways?” The answer, according to child neurologist Dr. Marissa DiGiovine, is, “It depends.” And that’s exactly why each family’s decision-making process can be so complex. “The reason for keeping the child home is going to factor significantly into this,” Dr. DiGiovine said. “If a child is staying home because of an immunocompromised status, for example, I do think it would be important for the child to isolate as much as possible from others who have had broader contact beyond the immediate family.” The legal side As parents choose a learning environment, they also

need to understand their legal rights. Federal disability law allows for flexibility in determining how to meet the individual needs of students with disabilities, so parents and caregivers must be prepared to be persistent through the IEP process to get services for their children to receive a free appropriate public education. And then there are the struggles of actually trying to keep up with classwork from home. Lisa Wilson has been working closely alongside her teenage daughter, who has a number of health conditions and is working her way through her middle school curriculum. “I’ve been with her, right by her side. If I had to work full time, I wouldn’t be able to do that,” Wilson said. “It’s chaos, so it’s hard for me to say what things will really look like, even in a month. I’m just taking a roll-with-it approach.” At the end of the day, all families can really do is take it day by day and evaluate decisions as more information becomes available. “For family members: Search your heart, search your gut, and talk to your school about what accommodations they are making,” advised Dr. Patel. An earlier version of this article was fırst published in the fall of 2020 Cyndi Wright and Clare Hennig, Child Neurology Foundation

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Rachael Ray on Helping Kids Create Healthy Eating Habits Rachael Ray, author, daytime host, and philanthropist wants kids to develop healthy eating habits at a young age. On her programs, “Rachael Ray Show” and “30-Minute Meals,” she advocates for cooking at home and eating more whole, unprocessed foods. In 2006, she and Andrew “Kappy” Kaplan launched Yum-o!, a nonprofit organization to empower kids and families to develop healthy relationships with food and cooking through three core initiatives: cook, feed, and fund. Through their national partners, the nonprofit educates kids and families about food and cooking; works in school food; feeds hungry children; and funds cooking and educational opportunities for kids who want a career in the restaurant and foodservice industry. “Eating habits are formed at a young age and, if kids are given opportunities and knowledge, they will make better food choices” says Kaplan, co-founder and director of Yum-o! and VP of Culinary Operations for the Rachael Ray brand. Kickstart the day Now, Ray and Kaplan are sharing their healthy breakfast insights and tips. “Food is fuel for the brain and a good breakfast can help kickstart a great day,” she says, noting a good-quality, non-sugary cereal may be quick and easy. Ray suggests other easy-to-do options for parents and kids like making overnight oats together: “It’s kind of like a science experi-

ment because the next morning the child has something to look forward to.” Get creative with overnight oats ingredients, including adding a variety of fruits or flavorings, such as maple syrup or honey or a spoon of peanut butter or almond butter. Consider adding whole grains, which are filling, for things like toast, pancakes, or French toast. Adding a good quality jam or nut butter as toppings is fun and can change things up, too. Ray loves breakfast casseroles, which are fun to make as a family on the weekend. Smoothies with nutritious fruits and greens are a healthy breakfast option, too. Kappy’s kids love smoothies. Creating healthy habits Kids will be a lot more invested in trying new foods and eating healthy if they’re a part of the process. “Something as simple as letting the child pick the color of the bowl or plate they eat on may help encourage them to eat a certain food or meal,” says Kaplan. A professionally trained chef, he says the more kids are involved in the kitchen and with the creation of a meal, the better. “If kids see you pick up and touch ingredients, and smell and taste food, or are involved in the cooking process, the more likely they are to try a food,” he says. For example, recently Kaplan’s daughter was curious about a lemon she saw on the counter, so he handed it to her. “That alone — touching smelling, putting it to her mouth — that’s an experience,” he says. “I could have said, ‘no no, it’s not for you,’

but then every time she saw a lemon, she may remember, ‘no, it’s not for you.’” He says it’s important for kids to experience foods and being around the kitchen for themselves so they can decide if they like it or not. That can be as simple as stirring a pot, reaching into a bag to get a piece of bread, giving them the choice between yellow or white cheese, but most important… eating together as a family. New experiences Kaplan encourages parents to be mindful of making a nutritious breakfast. He says it may not be perfect every day but shoot for a few days a week and don’t be so hard on yourself if one day your kid doesn’t eat everything on their plate. “It’s a time to start the day together and if they see you eating breakfast, they may be more willing to eat, too,” he says. Parents often ask Kaplan how to get their kids to eat foods that they as adults don’t like. He reminds parents it’s about the kids, not them. “You need to open their eyes to new foods, tastes, smells, textures, and experiences,” he says. Try cooking foods in new ways. Here’s an example: Kaplan doesn’t love hard-boiled eggs himself, but he made them recently for the kids to try and they loved them. So now he knows him and his wife can get them more nutrition by having hard-boiled eggs. Establishing healthy habits now can help kids cook nutritiously and eat well for a lifetime. Kristen Castillo

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Children heal through daily therapeutic programming like drumming, sculpture, and yoga. Early intervention One in 5 children have a significantly impairing mental disorder but less than half get the treatment they need. CHNOLA’s High 5 Project, a community-wide movement, is helping meet the mental health needs of Louisiana children. “Let’s identify these children when they’re young,” says Ranatza. “Let’s help them early and provide the support they need so that they can be successful,” Throughout the pandemic, more

kids have struggled with mental health and need coping skills. CHNOLA partners with local school counselors and hosts pediatric mental health webinars and workshops. Ranzata cautions families not to delay a child’s diagnosis or treatment. Don’t be afraid to talk about it, and to seek help. Kristen Castillo

To learn more about Children’s Hospital New Orleans’ behavioral health services visit chnola.org/behavioralhealth

children’s hospitals can help families navigate times of uncertainty while at home. Communicate openly and often Nationwide Children’s Hospital advises initiating conversations about what has changed because of the pandemic, why and how kids feel about it. As parents set boundaries based on their individual circumstances, it’s important to talk about why they may be different than other families’. Establish a routine During times of uncertainty, creating structure in activities that can be controlled can provide comfort. Boston Children’s Hospital identifies sleep and wake schedules, daily exercise, and outdoor breaks as ways parents can establish regularity from day to day. Keep up well-child visits One of the best things parents can do to monitor their kids’ development is to keep up with well-child

appointments. Children’s Hospital Los Angeles reminds parents that pediatricians can assess child development through telehealth if families are uncomfortable coming into a pediatric setting. Recognize the positive It’s easy to get caught in a negative cycle, repeating negative thoughts or behaviors. Children’s Hospital of Philadelphia recommends parents flip the script. Start recognizing kids’ positive efforts, offering praise that reinforces positive behavior like “thanks for wearing your mask.” Check in on your teen’s mental health Without pressing teens too much, parents should regularly ask how they’re doing and look for changes in mood, advises Children’s Hospital Colorado. Their world has changed, and they shouldn’t have to figure out how to navigate a new reality entirely on their own. Kristen Castillo

Mental and Behavioral Health

Learn more at chnola.org/behavioralhealth

Kids should worry about making the team, not making it through the day. MEDIAPLANET

Dr. Becky Shares Tips on Parenting During a Stressful Time

Pediatric Psychiatrist Dr. Mary L. Dell on How to Help Kids Handle the Pandemic Protecting children during the COVID-19 pandemic means prioritizing mental health as well as physical. “There’s a lot of resilience here in New Orleans,” said pediatric psychiatrist Dr. Mary L. Dell. She’s the service line chief for Behavioral Health at Children’s Hospital New Orleans, a new facility that offers inpatient and outpatient services for children ages 7 to 17. Dr. Dell said the community that endured Hurricane Katrina 15 years ago is now working through the ongoing pandemic. “This has been a very anxious time, an unpredictable time for everyone,” she said, noting children are sensitive to the moods, the concerns, and anxieties of the adults in their lives. Young people are also experiencing loss on a much bigger level than usual. “With COVID, there are children who have lost to death multiple family members, other friends, family, church members, people around them,” Dell said. “Just the sheer volume of that can be very overwhelming.” Dr. Dell explained that kids have different anxieties at different ages. During the pandemic, they’ve also spent more time on devices and less time with their peers. Since many children and adolescents are struggling with loss, anxiety, and depression, she advised setting up nightly or weekly meetings to check in. “Encourage your child to talk and be especially patient with them.” Reach out to local mental health providers, school, religious, and community groups too. “COVID has presented the opportunity for us to work together all these agencies, all these disciplines,” said Dr. Dell. “And in ways that I think have been very helpful for families because it’s not just psychiatric, it’s not just psychological, it’s not just medical. This has been an all life experience.” Kristen Castillo

Raising kids during the pandemic has been challenging.

r. Rebecca Kennedy, a licensed clinical psychologist known to her followers as Dr. Becky, commonly hears about rudeness and pushback from older kids, tantrums and meltdowns from younger kids, as well as sibling fighting and resistance to distance learning. She says learning how to articulate your feelings is a lifelong process so it’s not realistic for kids to be able to fully express themselves. Behavior tells a story and parents need to look beyond behaviors to see what’s really happening. “What’s the real challenge?” she asked. “Is it a challenge to feel in control and to understand what’s happening in my environment? Is a challenge to get the attention I really want and need from my

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parents? Is the challenge really that I’m a kid with big feelings in a family where people are a little more logical and the real challenge is feeling validated and supported and I don’t feel that way?” Repair Now is the time to repair relationships. “This is a really stressful time,” said Dr. Becky. “This is not a time to practice getting everything right. But this can be time to practice getting really good at repair.” For example, if a parent yells at their children, Dr. Becky says that person needs to own the moment. Instead of leaving the situation, they need to change the end of the story. “Repair strengthens parent-child relationships,” she said, explaining it’s important to add

connection after disconnection and warmth after something scary. Validation Dr. Becky says it’s always a good idea to try to proactively understand, validate, and support kids before they have challenging moments. When kids are frustrated, she suggests using the phrase, “There’s something about,” followed by “I believe you.” These phrases validate the realness of a child’s feelings. Here’s an example: “’There’s something about playing with your sister right now that feels so bad,” she said. “’I don’t even understand what it is, you don’t either. But I believe you. I believe you that it is that hard, and we’ll figure it out.’” Empowered Dr. Becky wants to empower parents so they can come up with their own strategies and solutions. She teaches many parenting workshops, including the “Deeply Feeling Kids” workshop talking about naming the feelings and validating kids’ wishes when they’re having a tantrum; and a “Re-Parenting” workshop for parents who are really working to change their inner dynamics, including self-reflection, self-healing, how to set boundaries, and more. Every day, Dr. Becky tells her kids, “You’re a good kid.” And on days when they’re struggling, she says, “You’re a good kid having a hard time.” She also spends 5-15 minutes of one-on-one time with each of her kids. “No phone, no siblings, my kid picks the activity,” she said. “I’m joining her world. It’s a way of saying ‘you matter, you’re important.’ There’s nothing our kids want as much as our full attention, it’s a way that they feel safe and loved.”

Kristen Castillo

Building Trust Between Parents and Children in a Pandemic The uncertainty caused by COVID-19 has changed the ways families communicate with one another. Many parents are concerned that the uncertainty of COVID19 is undermining their credibility with their children. Since the pandemic began, conflicting predications have been widespread (“A vaccine will help us return to a new normal but watch out for the new variant!”). Basic questions that organize a child’s life are now unanswerable, like, “Is there school?” or “Can I hug grandma?” In these strange times, parents must set boundaries for their children while keeping in mind they may change or that they differ from their next-door neighbor. Each of us can do our best to understand the science, but even the nation’s leading infectious disease expert, Dr. Fauci, struggles to answer children’s questions. Ultimately, parents must decide who to trust for guidance: the CDC, the news, or places of worship. It is the job of a parent to trust wisely, and to communicate that trust to their children.

Now more than ever, teens need to trust their parents’ and caregivers’ rules for keeping the family healthy. Infants develop attachment to responsive and effective caregivers, the foundation of trusting relationships. By the preschool years, children display selective trust by listening to people who have been accurate in the past. They are remarkably sophisticated in excusing people who were wrong but for the right reasons, and giving “the benefit of the doubt” when they have a secure attachment. Indeed, for young children, trust is not about always being right, but involves solidarity and affiliation. With age, children become more strategic by choosing to follow models for more dif-

ficult tasks rather than searching for the answer themselves. Adolescence is normally a time to reject tradition and strike out on one’s own, but the pandemic makes it difficult for teens to experience this. Now more than ever, teens need to trust their parents’ and caregivers’ rules for keeping the family healthy. A generation of parenting manuals has warned against the “because I said so” style of parenting. But a slight variation, “this is how we do it,” is both a powerful and appropriate response that conveys the idea of how people should act in an uncertain situation like a pandemic. This has been challenging for U.S. adults, who need motivation for following these social norms. Raising a family during the era of COVID-19 requires a shift in parenting by relying on trustworthy sources rather than solely on knowledge and personal experiences.

Chuck Kalish, Ph.D., Senior Advisor for Science; Jessica Efstathiou, Senior Media Relations and Communications Associate, Society for Research in Child Development

Keeping My Kids from Becoming “Patient Zero” at School One simple way to keep children safe at school and at daycare is by making sure all personal belongings are clearly labeled. Parenting is a stressful endeavor at the best of times — throw in a global pandemic and our anxiety is hitting a whole new level. Keeping my six kids safe has been a top priority for me during this time. I’ve also been very mindful about making sure they are keeping everyone around them safe as well. I certainly don’t want one of my children being “Patient Zero” in my community. We’ve all done our part to ensure our kids are wearing their masks, washing their hands and physically distancing, but is there more we can be doing? When I fırst started my company, Mabel’s Labels, it was because of the frustration around my kids losing their belongings or having their items accidentally sent home with another child from daycare. Now, labeling belongings is also helpful for preventing germy mix-ups at school and daycare. Having all children’s items personalized means a preschooler isn’t taking a drink out of the wrong sippy cup, or a student isn’t bringing home the wrong school uniform sweater. These are tricky times for families and let’s all just continue to do our best to keep everyone safe. This has been paid for by Mabel’s Labels. Julie Cole, Co-Founder, Mabel’s Labels

Keep their stuff from getting into someone else’s hands (or mouth!)

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Household Wellness Tips from “Queer Eye” Star Bobby Berk “Queer Eye” interior designer Bobby Berk loves surrounding himself with plants and nature. “I’ve had plants in all my apartments and homes, and I just think they bring so much life to any space and actually, truly make me feel better,” Berk said. Berk’s plants have moved with him over the years to his homes in New York, Miami, and Los Angeles. Calling plants, “an investment to your well-being,” he said every space, big or small, needs at least one plant. Sunlight and soil Berk advised planning before starting a garden. “Do your research and you’ll be good to grow.” He said to consider location, the type of plant you use, and good soil. “You really have to pay attention to how the sun moves throughout the entire day and choose a location that gets at least six hours,” Berk said. “Using proper soil is also so important. An in-ground garden needs different soil than a container garden, and succulents and cacti have their own special soil needs, too.” If you plan to bring plants inside, make sure they get enough light. He recommends choosing

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“a sunny spot by a window,” but don’t move the plant too much since it needs to get acclimated to its environment. Pay attention to water schedules too. Most plants are dormant in the winter and don’t require as much water as they do during warmer months. Neutrals Berk said good seating can really make you want to spend more time outdoors. He recently purchased new outdoor furniture and a dining table for his patio. He explained that once you have those larger pieces, you can fill in the area with potted plants to create a space where you want to hang out. Art and accessories including pillows, decorative items on a bookshelf, and even plants are the easiest items to swap, according to Berk. The designer, who chooses soft and comfortable textiles that feel good, loves a neutral look with white, tan, and grays. By sticking to one color palette throughout your home, you can move items room-to-room and “it all still works together.” Kristen Castillo PHOTO: SARA TRAMP

Food Network Star Guy Fieri’s Call to Support Local Food Communities Throughout his many travels across the country, celebrity chef Guy Fieri still believes in the magic of the local food scene.

uy Fieri is the king of Flavortown, a mythical place with great food and lots of fun. He cultivates that concept on “Diners, Drive-Ins and Dives,” the hit Food Network show he’s been hosting for nearly 15 years. The road trip experience is part of the allure for the show, which he refers to as “Triple D.” Last summer, the show shot episodes in both Dakotas for states 49 and 50. It reminded him and his crew what a great country the United States is. “People often feel like they have to ‘get out and see the world’ by leaving the country. But, let me tell you, ‘Diners,

Drive-Ins and Dives’ has shown me just how much great, diverse culture is right here within our own borders, and it’s well worth exploring,” he says. He says that, while people often think the show is just burgers and pizza, there’s also a “very conscious focus on international cuisines.” While cross-country travels have expanded his personal culinary repertoire, Fieri says his favorite road trip destination for food is his own home. “All of the years on the road can make home seem like the vacation,” he says. “So, to be able to get back into my own kitchen and cook for Lori, Hunter, and Ryder is the best.”

Celebrating local food communities Now, Fieri is advocating for tourism that supports businesses around the country. He’s looking forward to hitting the road again post-pandemic to celebrate local food communities. In the meantime, he’s calling on consumers to support local mom and pop restaurants. “There’s a great food experience right around the corner from you. You just have to go find it,” he says. “I’ll tell you, we’re in a big food revolution here, and you really don’t have to go that far to find great food and a great story.” He’s witnessed the growth of the national food scene, featuring traditional

foods, as well as new fare from chefs’ and restaurateurs’ native culture. “So, whether it’s in your backyard or you’re going to hit the road to find it, I encourage you to support all of these food businesses because without guests, they can’t continue to do what they do,” he says. Fieri’s latest projects include “Tournament of Champions II,” a bracket-style culinary competition that premieres in March on Food Network; his Santos Tequila partnership with Sammy Hagar; and Guy Fieri’s Flavortown Kitchen, a delivery-only restaurant with 200 locations nationwide. Kristen Castillo

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How to Spring Clean Allergy Symptoms Away If you suffer from allergies or asthma, spring cleaning is more than just an annual chore.

The Importance of an Air Purifier All Year Round Aroma International’s David Svec answers questions about when and why to buy a home air purifıer. What are some signs that you need to invest in an air purifıer? If you suffer from asthma, allergies, or any other respiratory condition that could be worsened by airborne particles, an air purifier may provide you with some relief. Air purifiers are especially important in these households because they quickly and quietly clear allergens and other particles, effectively remove

odor, pollen, smoke, dust, pet dander, and almost all other pollutants present in the air. Without an air purifier, houses collect lots of dust and germs, which can lead to health problems. Furthermore, anti-microbial filters are sometimes found in air purifiers and can eliminate almost all germs and bacteria and inhibit growth of micro-organisms on the filter. How is an air purifıer helpful during the spring season? Springtime ushers in a welcome time for most of us to open our windows.

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Unfortunately, we’re inviting those spring allergens into our space. I’m always amazed when I see a beam of sunlight come through the window, and see all of the dust, pollen, and other airborne debris floating around in my kitchen. I wish that those particles would subside in a couple of weeks, but they last through the summer with the addition of molds, and increase again in the fall, when leaves drop and harvests stir everything up. Almost every season is allergy season.

As most of us try to make our homes more comfortable, safe, and healthy for ourselves and our families, let’s not forget about that one invisible thing in every space where we live, but tend to take for granted; the very air we breathe! Consider a quality air purifier for the rooms where you do most of your living.

Kristen Castillo

ccording to the American College of Allergy, Asthma and Immunology (ACAAI), the annual spring cleaning ritual can help you avoid allergy symptoms by getting rid of both indoor and outdoor allergens. The following are tips from ACAAI allergists for removing allergens in the home, while avoiding accidentally letting more in: Fresh air As tempting as it is to open windows when spring arrives, an open window can lead to unwanted pollen particles entering your home and causing your allergies to act up. When pollen levels spike, use your air conditioning and make sure the furnace and AC filters are clean. Mold Bathrooms, basements, and tiled areas can be especially prone to mold. Reduce mold by controlling moisture. Use bathroom fans and clean up any standing water immediately. Scrub any visible mold from surfaces with detergent and water, and completely dry. Keep home humidity between 40 and 60 percent, and clean gutters regularly.

Pet dander Days spent indoors with your pets over the winter means a buildup of fur, saliva, and dander. Remove pet allergens by vacuuming frequently and washing upholstery, including your pet’s bed. Keep pets out of the bedroom to help you sleep symptom-free. Deep cleaning Get a head start on spring allergens by changing your air filters every three months and using filters with a MERV rating of 11 or 12. Also be sure to vacuum regularly to get rid of dust mites. Use a cyclonic vacuum or one with a HEPA filter. Even when you reduce the number of allergens in your home, allergy symptoms can still appear. If you have persistent allergy symptoms, see a board-certified allergist. Allergists are trained to identify the source of your suffering and develop a treatment plan to eliminate symptoms and help you live your best life.

Luz Fonacier, M.D., President, American College of Allergy, Asthma and Immunology

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How You Can Make A More Safe Home Environment Through Air Purification David Svec, Sales Director of Aroma International/Whirlpool licensed partner Air cleaner know-how and its’ importance to the Home Environment What are the pros of having an air purifier in your home? People are spending more time indoors; up to 90% of our time is spent in an enclosed space! Scientists believe that the air inside of our living environments is host to five times the impurities of outdoor air. Quality Air Purifiers have True HEPA filters and Activated Carbon filters that assist with cleaning and purifying the air that is circulated in your home.

What area(s) of the home do you suggest hosting your air purifier to maximize its abilities? For many people, health risks may be greater in their living areas, due to the indoor air pollution. Common sources of both airborne and gaseous pollution are pet dander, pollen, mold, smoke, dust and more. These are likely to reside all around our homes, unfortunately, but tend to be most prevalent in our main living areas, especially our kitchens! A larger Air Purifier unit where you cook and relax is the best location. A smaller unit would be a great idea in a bedroom, as we spend many hours a day there.

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On Sleep, Wellness, and CBD The CEO of CBD brand Medterra, Jay Hartenbach, breaks down how CBD before bed can help you improve your sleep quality and overall health. How can poor sleep habits affect your overall health and well-being? Proper sleep and circadian control are absolutely essential to an optimally functioning immune system. If your body lacks restful sleep, so does your immunity. What are some of the most common sleep setbacks people encounter? Most people don’t realize the quality of sleep is closely related to stress and maintaining a strong immune system. You need both systems properly in check if you want an optimal immune response to anything. How does CBD help regulate a person’s sleep habits as well as their ability to fall asleep? Liposomal delivery, CBD, amino acids L-theanine and 5-HTP, and relaxing herbs like passion flower, chamomile and lemon balm have each individually been shown to help with providing a full restful night and have been expertly formulated to work together for desired results to address the most common issues. When determining the correct dose of CBD, what should one consider and how do you fınd the right CBD supplement for yourself? Medterra Sleep Tight Gummies and Good Night capsules are two of our best-selling items. As with any CBD, its recommended you use it regularly as the desired effects build upon usage. When deciding to purchase, choose a company that has the COA (Certifıcate of Analysis) listed on their website and the U.S. Hemp Authority logo on their packaging. What are some of the top benefıts you see when a person begins taking CBD regarding their sleep as well as overall health and wellness? If your cortisol levels are elevated, it can keep you awake. CBD is thought to decrease this and keep your body in a homeostasis state. Lack of rest and ability for the body to recharge causes chronic stress, which suppresses an effective immune system. Your immune system can prioritize keeping you healthy or dealing with your stress, but it can’t focus on both. This has been paid for by Medterra.

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Dr. Oz Has 5 Tricks for a Better Night’s Sleep

h e n b e l ove d TV personality Dr. Oz talks about sleep, he cuts straight to the chase: Sleep, he insists, is “the single-most underappreciated problem we have in America.” For the most part, we pretend like it isn’t a problem. We cram more into our days, drink more coffee, rely on short-lived carb energy boosts, stay up later and act like naps are only for kindergarteners. The health guru — who recently launched a new sleep brand, Dr. Oz Good Life — happily showed off his napping couch and shared his most important tips for improving sleep habits and hygiene.

Find an app for that You can’t improve your sleep health until you understand your current sleep patterns. Dr. Oz suggests starting your journey to smarter sleep by tracking your sleep habits and gathering data. Thanks to a number of apps, anyone can keep a log of both duration and quality of sleep, which allows troubled sleepers to pinpoint days and times when their sleep is better or worse.

Try the 20-minute challenge Another place for would-be better sleepers to start is by

getting to bed 20 minutes earlier than normal. For many, that new bedtime turns out to be “shockingly early,” Dr. Oz admits. Pick the right bedtime and count back, making sure to account for time to brush your teeth, wind down, and if you want to read, switch from digital devices to paper. Bedtime isn’t when you start getting ready for bed; it’s the reason you’re turning out your light.

Embrace the darkness Sorry, phone addicts: Dr. Oz recommends falling asleep in a totally dark room. He warns that falling asleep to the light from a phone, table, or television is disruptive to your circadian rhythm. In the morning, only natural light can truly get your body on its circadian cycle. If you have blackout curtains or don’t get much natural light, a sun lamp is a smart investment.

Buy more pillows and fewer PJs To align your spine while you sleep, Dr. Oz says to sleep with two pillows under your neck and a pillow between your knees. When you turn on your side, the knee pillow takes pressure off your spine and keeps your joints from touching. This pillow strategy has the added benefit of preventing restlessness caused by discomfort. Regarding your

nighttime style, sleep in loose, cotton, moisture-wicking pajamas — such as a favorite old T-shirt. If your favorite sleeping attire is your birthday suit, no problem! But you might want to invest in a thick comforter, because you’ll hit your ideal sleep stride when the room is 68 degrees or colder.

Keep it natural Dr. Oz is emphatic: “Sleeping pills are not the answer.” Though they may seem like a tempting solution for sleepless nights, he points out that not only do they provide less than 10 minutes of extra sleep a night, they instigate a fractured sleeping pattern. If you use sleeping pills more than three times a week, it’s time to visit a sleep doctor. Alcohol before bed also disrupts normal sleep and isn’t advisable. To make the case for sleep, and plenty of it, Dr. Oz takes us back to the beginning: “If you’re sleeping, an animal can eat you,” he says. “Evolution tends to evolve to protect you. So what evolutionary benefit is there lying asleep for eight hours unless there was something really important about it?” So you’re a lot less likely to be mauled by a tiger today, but the point still stands: Go to bed! Emily Gawlak

3 Science-Backed Supplements That Boost Sleep

s a sleep doctor, it’s a question I get asked by patients all the time: How can I improve my sleep without prescription medication? In combination with good sleep hygiene, there are supplements that can help you relax, strengthen sleepwake cycles, and improve the quality and quantity of your nightly rest. Here are three of the most well-researched, effective supplements I recommend for better sleep.

CBD Among the most calming and stress-reducing cannabinoids, CBD is also one that delivers the most help for sleep. CBD can alleviate anxiety that interferes with nightly rest. One thing I especially like about CBD is that it relieves anxiety without causing changes to healthy sleep-wake cycles. In small doses, CBD can stimulate alertness and reduce daytime sleepiness, which is important for daytime performance and for consistent sleep-wake

of rest. Increasing melatonin levels can shorten the time it takes to fall asleep and increase overall sleep amounts. It can also improve the quality of sleep and reduce daytime sleepiness and fatigue. Melatonin is helpful in treating jet lag. When I travel, I take melatonin about 90 minutes before bedtime in my new time zone and make sure to get a dose of bright light exposure first thing the next morning.

cycles. A consistent sleep routine is the single most important factor that leads to healthy rest. Studies show CBD can significantly reduce insomnia symptoms and increase sleep amounts.

Melatonin It often surprises people to hear that melatonin isn’t a sedative. It improves sleep by helping to strengthen the body’s sleep-wake cycles. Melatonin is a sleep facilitator, helping the body transition into a state

Valerian The valerian plant has an ancient history as a sleep aid and a natural remedy for stress and anxiety. Valerian’s sleep benefits come primarily through its ability to reduce anxiety. This herbal supplement helps to boost the production of GABA, a calming brain chemical that promotes sleep. Valerian has been shown to help people fall asleep more quickly, reduce restless sleep, increase sleep amounts, and improve symptoms of insomnia. Research also shows valerian is effective in treating sleep problems linked to menopause.

Michael J. Breus, Ph.D., DABSM

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Making Up Sleep Lost During the Pandemic Jaqueline Morton, senior director of marketing from Kingsdown, explains how the pandemic has worsened sleep disorders, and how proper bedding and nighttime habits can improve sleep. What impact has COVID-19 had on the average person’s sleep over the last year? Even for those who don’t suffer from insomnia, this past year has immensely impacted normal routines, including sleep. The heightened levels of anxiety regarding health and accessibility to loved ones, stress about the loss of jobs and household income, and the fact that normal routines have vanished can all play a role in the average person’s sleep quality. Working remotely from home has also created new schedules and blurred the lines between being “on” and “off.” Mixing home life and work likely has people staying up later and even working from the bedroom, disrupting the worksleep balance. What impact does choosing the right mattress and bedding have on quality of sleep? The mattress is foundational in helping you achieve better sleep. Your mattress needs to keep your body in alignment and provide pressure relief for joints and muscles. It is essential that you have the right level of support — neither too soft nor too fırm. Kingsdown bedMATCH® technology measures your body to guide you to the mattresses in the store that deliver the proper level of support — specifıcally for you. How can those affected by the pandemic take back control of their sleep patterns in the upcoming year? Re-establish a routine that signals bedtime. Avoid bringing work and screen-viewing into the bedroom after dark. Select a mattress that provides both the correct support and comfort. This has been paid for by Kingsdown.

Does What You Eat or Drink Affect Your Sleep? Good nutrition and a healthy diet touches so many different aspects of daily life, including sleep. It’s recommended that adults over the age 18 get seven or more hours of sleep per night. Yet, according to the Centers for Disease Control (CDC), 1 out of 3 U.S. adults usually get less than that. In addition, sleep problems have been a major issue during the COVID-19 pandemic. A recent systematic review and meta-analysis found that about 40 percent of people, including healthcare professionals, have had problems with sleep. Since not getting enough sleep is linked with many chronic diseases and conditions — such as type 2 diabetes, cardiovascular disease, obesity, and depression — focusing on ways to promote better sleep can lead to improved health. In addition to exercise, a consistent sleep routine, and limiting electronic devices around bedtime, considering changes to what you eat and drink is a natural place to start to support better sleep. Sleep is controlled by a variety of hormones in the body, specifically melatonin and serotonin.

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Melatonin helps regulate sleep and wake cycles while serotonin causes the body to make more melatonin. Tryptophan, an amino acid found in a variety of foods, is a precursor to melatonin and serotonin, which is why tryptophan-rich foods are often recommended for better sleep. In fact, studies have shown that low tryptophan levels in the diet can impair sleep. Some tryptophan-rich foods include meat, seeds, nuts, cheese, eggs, and soy products. Surprisingly, there’s not a wide range of tryptophan content among meats — turkey, chicken, and beef have about 300 milligrams of tryptophan per 3-ounce serving. However, ounce for ounce, pumpkin seeds pack the highest tryptophan punch, with about 60 percent more tryptophan than turkey, chicken, or beef. Fruits such as cherries and kiwis also contain these sleep-promoting hormones and amino acids. Clinical trials have shown that cherry and kiwi consumption improved sleep quality and duration. Sleep hormones are regulated by micronutrients such as B vitamins. Vitamin B12 is involved in melatonin secretion and is naturally

found in animal products like meat, fish, milk, cheese, and eggs. Some foods like breakfast cereals and alternative milks like soy, almond, coconut, and rice are fortified with vitamin B12. Another important B vitamin for sleep is vitamin B6 because of its critical role in the production of serotonin. The richest food sources of vitamin B6 include fish, organ meats, potatoes and other starchy vegetables, non-citrus fruit and fortified cereals. In addition to what should be included in the diet, there are a few things that should be limited or avoided. The timing of meals can influence sleep. Studies have shown that eating large meals before bedtime can cause indigestion, acid reflux, and heartburn, which can disrupt sleep. As a result, the CDC suggests avoiding large meals before bedtime to allow for digestion. The National Sleep Foundation offers a more specific recommendation to finish meals two to three hours before bedtime. Megan Meyer, Ph.D., Director, Science Communications, International Food Information Council

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The Difference an Organic Mattress Makes Prioritize healthy sleep with a comfortable, certifıed organic mattress made with materials that are good for you and the environment. Conventional mattresses that are made with polyurethane foams and flame retardants are known to release small amounts of volatile organic compounds that could become harmful to certain individuals. Instead, choose a comfortable organic mattress that is made from materials like GOTS certifıed organic cotton and wool, and GOLS certifıed organic latex. “Safe, healthy, and affordable sleep for your whole family” is the mission at My Green Mattress. The family-owned, American-made company was started in 2007 when Tim Masters, a father of fıve, set out to reduce exposure to toxins in his home when his infant daughter, Emily, developed eczema and allergies. Masters created the Emily Crib mattress for his daughter, and then launched a complete line of certifıed organic mattresses for families across America seeking non-toxic sleep. The top choice for adults is the Natural Escape hybrid mattress, while parents can put baby safely to sleep on the fırm yet breathable Emily Organic Crib mattress, and older children will sleep soundly on the affordable Kiwi mattress. This has been paid for by My Green Mattress.

A Better Mattress Means Better Health More time at home has inspired Americans to spend more focus and money on household upgrades, including mattresses. In 2020, the Better Sleep Council surveyed Americans on how they were sleeping. It was no surprise that people reported sleeping more poorly than the prior year, and this trend continues through the pandemic. More than 4 in 10 described their sleep as poor or fair, and most get less than the recommended minimum of seven hours of sleep each night. Thirty-seven percent of respondents reported waking up tired often or frequently, and a quarter said they wake up stiff,

sore, or in pain. Nearly half of those surveyed — 47 percent — said they never or rarely wake up feeling refreshed, while 45 percent said they wake up at night often. Many factors are influencing how we sleep and this includes economic stress and the impact of the pandemic. Over the past year, more time at home has inspired people to spend more money on optimizing their living spaces, with bedding products and mattresses at the top of the list. Consumers should take their time and employ a mix of resources to make a better-informed opinion. While it is important to set a bud-

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get, don’t be cheap. Investing in a quality and supportive mattress is a direct investment into one’s health and well-being. Shoppers choosing to do their homework and spend time researching feel more satisfied with their purchase, enjoy their shopping experience and are more likely to be satisfied with their sleep quality. Today’s mattress shopper is browsing and ultimately buying online more frequently, although they miss the in-store buying experience. For those shoppers feeling a bit apprehensive about going to a physical location to shop, many retailers have taken measures to ensure that the shopping environment is safe during the pandemic. It’s important that consumers move from thinking of a new mattress as a grudge purchase — like new tires or a water heater — to seeing it as a household upgrade and a luxury item. Don’t stop with just the mattress, it is also important to think about the entire sleep environment. Keep the bedroom organized, decorated with “cool” and relaxing colors, and invest in good accessories such as pillows, sheets, and a mattress protector. By making sleep a priority, everyone can start waking up to better health. Mary Helen Rogers, VP of Marketing and Communications, Better Sleep Council

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The Importance of Sleep for Both Parents & Children Sleep is as important a biological function as breathing. During the COVID19 pandemic, sleep is even more important because of its wide ranging physical and psychological benefıts. Immune function Getting optimal sleep can strengthen the immune system which helps to fight infection. Some studies have even shown that lack of sleep can make vaccines less effective. Brain function During sleep, neural connections are made which helps cement learning and create memories. Many studies have shown that children who get sufficient sleep are better problem solvers, more creative and flexible thinkers, and have greater academic success. Conversely, sleep deprivation interferes with memory acquisition, making learning and retaining new things almost

impossible. When well-rested, we are able to more easily adapt to changing circumstances, stay sharp, learn and retain information, and make complex decisions more effectively. Mood Young children and babies have an especially low tolerance for lack of sleep, causing them and everyone around them to be irritable, angry, and easily upset. As a parent, ensuring sufficient sleep helps you regulate your own mood to better help your children. Behavior Anyone with a toddler who has woken up a little too early, stayed up a little too late, or missed a nap, knows the dreaded consequences. The New England Center for Pediatric Psychology has coined the term “faux ADHD” to describe children who have been diagnosed with ADHD, but whose behaviors are in fact directly linked to two detrimental sleep

behaviors. In up to 35 percent of cases, sleep deprivation is misdiagnosed as ADHD. Mental health Besides depression, studies have found that a lack of sleep is linked with mental health conditions like anxiety, bipolar disorder, and post-traumatic stress disorder (PTSD). Although it may seem daunting to maintain healthy sleep habits with so many other dayto-day challenges, try to take small steps to help you and your children get enough sleep so that your family stays well-rested and healthy. To establish or maintain healthy sleep habits in unsettling times: establish consistent sleep schedules and routines; get exercise, fresh air, and natural light; limit screen time; and role model kindness and calm.

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Getting Sleep With a New Baby in the House Kolcraft Enterprises’ Andrea Ostapa Vosnos answers all of our sleep-related questions when it comes to newborn babies in the time of COVID-19. What products are on the market that can help with sleep? There is a trend in infant sleep products that offer cooling materials or fabrics that are more breathable on baby’s skin so they sleep a bit cooler. Kolcraft is especially thrilled with the introduction of the Contours Vibes 2-Stage Soothing Vibrations Crib Mattress that has shown incredible sleep improvement results for infants and subsequently parents. It combines soothing vibration technology with a premium baby mattress. What research has been conducted with babies to fınd ways to help them sleep better? Kolcraft recently completed an infant sleep study with a third-party sleep research expert to gauge how soothing vibrations built right inside a baby’s crib mattress could help improve sleep. The Contours® Vibes™ 2-Stage Soothing Vibrations Crib Mattress was tested with infants who were fussy sleepers or had colicky behavior. At the conclusion of the study, it showed incredible results that babies slept better, longer, and woke up fewer times throughout the night when using this baby mattress. The study has been accepted to be published in a scientifıc journal this year.

Rebecca Kempton, M.D., Baby Sleep Pro

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