44 THE QUEENS COURIER • WELLNESS • FEBRUARY 16, 2017 FOR BREAKING NEWS VISIT WWW.QNS.COM wellness Daylight savings 5 easy ways to prepare for losing an hour of sleep this March Daylight saving time brings brighter evenings and a reminder that spring and warmer weather are within reach. However, it comes with the potential to wreak havoc on a family’s sleep routine. Time changes can make morning schedules just a little bit harder for parents everywhere. “A time change shift s our body’s normal schedule and losing an hour of sleep during daylight saving time can be a tough transition for moms and their families,” says Shannon Wright, a registered dietitian and wellness expert for Natrol, a market leader of vitamins and supplements. Despite this, daylight saving time may be just the right time to reset sleep routines and get family schedules back on track. “Use this time change as a reason to start implementing a better night time routine for the entire family,” Wright says. “If adults do not get the seven to nine hours of sleep the body needs, it can have signifi cant consequences such as decreased mood, poor performance at work and an increase in accidents can occur.” To help families get through this time change adjustment, Wright recommends these tips and tricks to help ease into the transition and get the best night’s sleep possible: 1. Stay consistent. Develop a nightly routine to help regulate your body’s sleep and wake schedule. Aim to go to bed and wake up around the same time every day, even on weekends. Th is can help support your body’s natural sleep cycle and also support the body’s release of melatonin, which helps put you to sleep and promotes more restful sleep. 2. Limit nighttime screen time. Unwinding with your favorite TV shows or reading the latest news on your smartphone or tablet can seem like a nice way to ease into falling asleep once the kids are in bed, but it can hinder your sleep if you do it within an hour of bedtime. Th e blue light release from these various technological devices can actually trick your brain into thinking it is daytime and your body will delay its release of melatonin. 3. Step outside. Use that extra daylight to spend some quality time outside with your family. Research suggests a correlation between exercise and a good night’s rest. You can even use a pedometer or step monitor to ensure you’re moving your body enough throughout the day. Challenge your family to be more active and your whole family will be getting more sleep. 4. Create an environment for sleep. A perfect sleep environment should be dark, quiet and cool so you can fall asleep faster and stay asleep. If you have challenges with any of these factors, invest in some blackout curtains, ear plugs or a fan. 5. Get support with a melatonin supplement Various factors can aff ect the natural production of melatonin in our bodies such as age, diet, time changes and stress. Supplementing with melatonin can help establish normal sleep patterns to give you a more restful, relaxing sleep and in turn, better overall health. Try Natrol Melatonin, a 100 percent drug-free sleep aid that is non-habit forming to help you fall asleep faster and stay asleep so you wake up feeling refreshed. Courtesy BPT It’s closed-window season: 6 steps to improve indoor air quality Spring and summer have a reputation for being allergy seasons, but actually two-thirds of allergy suff erers experience symptoms year-round, according to a study conducted by Isobar. Airborne allergens don’t disappear when the weather cools, windows close and everyone heads indoors. Actually, throughout “closed-window season,” the lack of ventilation can cause irritants like dust, pet dander, and mold spores to linger and build up inside homes and offi ces, causing allergen-related discomfort to fl are up. Volatile organic compounds (VOCs) can also build up when fresh air is not circulating and can result in airway irritation as well as other discomforts. Although it may not be top of mind, pollen should not be overlooked during the winter months, either. In some areas of the country with warmer climates, pollens can be a constant concern with plants blooming throughout the year. In cooler climate areas, temperature fl uctuations can also cause pollen to be present when you least expect it. “Many people automatically reach for an over-the-counter antihistamine when they experience allergy symptoms due to indoor or outdoor allergens,” says Dr. Bob Geng, a board-certifi ed allergist/immunologist and medical advisor for Honeywell Air Purifi ers. “However, by fi rst evaluating your home environment and taking steps to remove or minimize allergens and allergen sources, you can reduce your exposure naturally and may be able to limit the need for medication or allergy shots.” Reducing indoor allergens Indoors, irritants can come from numerous sources. Take these steps to reduce allergens and irritants inside your home this winter - and all year long: 1. Dust and other airborne particles can cling to window treatments, upholstery, throw pillows and other soft items that don’t get vacuumed regularly. Help minimize dust by reducing excessive amounts of fabrics in your home. 2. Wash sheets, pillow covers and mattress covers weekly in hot water of at least 130 degrees Fahrenheit. Frequent laundering in hot water can reduce the presence of dust and dust mite waste. 3. Vacuum carpets at least weekly using a vacuum cleaner with a HEPA fi lter to remove allergens that can settle deep into the fi bers. Vacuuming can stir up, or aerosolize particles, so try to have a non-allergy suff erer do the vacuuming, or wear a disposable dust mask. Run an air purifi er to supplement weekly vacuuming and to help capture airborne particles before they settle on surfaces. 4. Th ree in 10 allergy suff erers have allergic reactions to dogs and cats, according to the Asthma & Allergy Foundation of America (AAFA). Detectable levels of pet dander are present in nearly every U.S. home, even those without pets, as these allergens can easily be carried into the home on clothing and shoes. While this dander can be found in the home all year long, levels may be higher in colder months due to closed windows and less ventilation. If you do have pets, their fur, dander and dried saliva can all become airborne and be inhaled. Limit your pet’s access to bedrooms, and keep them off upholstered furniture. Reduce activities like jumping on a couch or running around a room, which can stir up pet allergens and cause them to become airborne. 5. Common household items including soaps, detergents, perfumes, cleaning supplies and building materials like paint and varnishes can emit gases in the form of volatile organic compounds (VOCs). For many, especially for allergy and asthma suff erers with airways that are typically already infl amed, exposure to VOCs can cause nasal passage, lung and throat irritation. Th e EPA reports that VOC levels inside homes are two to fi ve times higher than levels outdoors. Check product labels and be aware of the various scents, chemicals and cleaners you use. Honeywell True HEPA air purifi ers include activated carbon pre-fi lters that help trap odors and VOCs. 6. Consider using an air purifi er to further remove allergens from the air. Honeywell True HEPA Air Purifi ers capture up to 99.97 percent of microscopic airborne particles that pass through the fi lters, including airborne grass, weed and tree pollens, dust, smoke, pet fur/dander, mold spores, and certain bacteria and virus. To learn more about air purifi ers, visit honeywellpluggedin. com. For more information on allergies and allergens, visit the Asthma & Allergy Foundation of America website, aafa.org. Courtesy BPT
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