facebook twitter blog Pinterest

Sleep Better, Starting Tonight

October 22, 2019 by  
Filed under Uncategorized

By Nilong Vyas, MD

In our hard-driving culture, sleep is often seen as a sign of weakness, and some people even brag about how little sleep they get each night as if it’s a badge of honor. Yet there is no question that we need adequate sleep to perform at our best. What’s more, lack of sleep increases the risk of chronic diseases such as dementia and heart disease.

Even if you’re convinced of the benefits of a good night’s slumber, you might still find yourself struggling to fall asleep—and waking up feeling tired and groggy the next morning. If getting a restful night’s sleep has been a challenge for you, try the following tips.

  • Evaluate your bedroom. Create a cool, comfortable, and dark sleep environment that is free of clutter and noise.
  • Eliminate caffeine after noon, if possible.
  • Turn off all screens at least an hour before bedtime. If that is not possible, use a blue light filter device on your screen to diminish the blue light emitted. Blue light can stimulate your retinas and cause wakefulness.
  • If you’re having difficulty sleeping, don’t try to force yourself to fall asleep. It is best to get out of bed, move around, and journal or read a book. Then try to get back to sleep once you’re feeling sleepy again. This process may take up to an hour and a half.
  • Aim for achieving seven to eight hours of sleep per night.
  • Finally, prioritize sleep just as you would nutrition and exercise. The overall health impacts are truly great.

About the Author: Nilong Vyas, MD, is a mom of two children and the founder and owner of Sleepless in NOLA sleep consulting, in New Orleans, Louisiana.

Scoot, Mom, Scoot

July 2, 2011 by  
Filed under Uncategorized

by guest blogger Julie Davidson

Remember how easy it was to lose those pounds after having babies? Yeah, me neither. But I am trying to get in shape. And though my oldest is well-meaning, it doesn’t help that he is a total believer of every commercial he sees. “Hey, Mom, look at this commercial! You can lose 10 pounds in two weeks. Is that what you need?”

So a friend from work mentioned this running program called From the Couch to 5K. I was mainly intrigued by the couch part. It’s basically a graduated running program. I’m certainly not trying to run a 5K. But I am trying to get off the couch more.

Admittedly, I was embarrassed to start running. It really isn’t a good visual. In my younger years, I had this great stride and was carefree. Now I take small steps, and I’m nervous to step on something the wrong way and twist my ankle. I imagine my neighbors watching me from inside their home and trying to describe what they see. “No honey, she’s not running. It’s more like a scoot.”

But I have been surprised by the camaraderie among runners. Sort of like Harley riders. Without the motorcycle. And without the leather gear. Okay okay. What I mean is that other runners (I mean the ones that are really running—the non-scooters) make a point to give me a nod or say hello. And whenever another runner acknowledges me all I can think is Cool! They think I’m one of them.

The other day, three women were running in my direction. They were laughing and carrying on. There I was hardly able to keep a steady breath, let alone speak. Then one of them gave me a smile and a wave. As much as I was ready to stop my run for the day, I waited till they were out of my view before I came to a halt. I didn’t want them thinking they’d wasted a wave and a hello on some second-rate runner.

The best part for me about running is that my kids want to join me. They like to ride their bikes while Mommy scoots behind them. Seeing as how I am unable to speak and run at the same time, I came up with hand signals for stop, slow down, keep going. I probably need one for “Mommy needs oxygen,” but I think they’ll figure that one out.


The information on MommyMDGuides.com is not intended to replace the diagnosis, treatment, and services of a physician. Always consult your physician or child care expert if you have any questions concerning your family's health. For severe or life-threatening conditions, seek immediate medical attention.