I Put a Sleep Tracker Under My Sheet and It Changed My Life

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Sleep—we all know it restores energy, helps manage appetite, protects against illnesses, and is generally essential for all-around good health. And yet, research shows that nearly half of Americans are regularly affected by lack of sleep. So what gives?

For me, like lots of women, nighttime procrastination is a real problem. I know that I need to get to bed, and yet, I just want to watch one more episode of Mozart in the Jungle, or check my Instagram feed one last time, or… you get the idea.

Then, at the Bulletproof Biohacking Conference last fall, I met a representative from Beddit, a company that makes sleep trackers. I was intrigued, if a bit skeptical. What was I supposed to do with all the feedback? And did I have to wear anything? (I’m just not into the wearable devices.)

Turns out, with Beddit you don’t need to sport anything on your wrist or head; you simply attach the device to your mattress and link it to your smartphone. I couldn’t think of any excuses. I figured it was worth a shot.

RELATED: 30 Sleep Hacks for Your Most Restful Night Ever

The pros

There’s a lot to like about Beddit ($119, amazon.com). For one, it’s really easy to use. You download the free app and attach the thin, flat sensor to your mattress under the sheet (and mattress pad, if you use one). It’s as simple as placing a sticker. When you’re ready to hit the hay, you open the app and press “sleep.” The app indicates that it’s tracking you, and you’re off to dreamland.

In the morning, Beddit will wake you up if you like. There’s a regular alarm (you can even set a backup, and a backup to the backup) and a “smart” alarm, which will rouse you up to 30 minutes before your desired time but during a lighter sleep stage, so (in theory, at least) it’s easier and less painful to wake up.

Once you’re conscious you press “I’m up,” and the app gives you an overall score for the quality of your sleep, as well as other data such as your average heart rate and respiration. It also makes observations about variations in your heart rate, anomalies in your respiration, and how long it took you to doze of.

I had always assumed that I wasn’t a great sleeper because I didn’t feel as rested as I wanted to. But over the last two weeks, I’ve learned that I’m actually a great sleeper. My “sleep efficiency” is consistently in the 90s. Check me out—woot woot!

RELATED: 21 Products for the Best Sleep of Your Life

I think in the past I simply wasn’t spending enough hours in bed. And that’s one problem Beddit has helped me solve surprising well.  The fact is, I hate waking up to a low score (especially since the number of hours of sleep I log is completely within my control)—and that, it turns out, is enough motivation to get me into the sack at a decent hour.

It sounds crazy, but using the tracker has cured me of my bedtime procrastination habit.

The cons

Beddit does have some flaws. The sensor’s accuracy could be better. There was one night when I had some trouble falling asleep and read in bed for a while. I even remember thinking that my score in the morning would be woefully low. But it wasn’t. Since I was fairly still while reading, the tracker assumed I was out, and actually complimented me on falling asleep so quickly.

The other nitpick I have is that the app’s tips are not the greatest. Some are downright unhealthy (like suggesting you down a soda when you’re not able to nap); while others are more akin to warnings than advice (“Sleeping less than seven hours per night is associated with being overweight and having diabetes.”)

RELATED: Best and Worst Foods for Sleep

The bottomline

If you have serious insomnia, or issues like snoring or sleep apnea, you probably need more help than Beddit can offer. But if you’re a pleaser like me—and can see yourself actually improving your sleep hygiene in pursuit a higher score—then this tracker could help you finally get the rest your body craves.

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A day in the life of Emily Skye

 

We chat to our January cover model, Emily Skye about what she loves about exercising, how she relaxes and a day in her shoes.

MOVE
I love how exercising makes me feel – mentally and physically. When you reach a point where you’re happy with your fitness level, you can just maintain it, which is a lot easier than when you’re starting. I encourage people to think of this when they feel like giving up. I love training my legs and glutes because it’s always challenging and has me almost crawling out of the gym – I love that feeling! My favourite exercises are squats, deadlifts, lunges, glute lunges, step-ups, glute bridges, hip thrusts, glute kickbacks and crab walks with an exercise band. Listening to Bullet for My Valentine, Three Days Grace, Alter Bridge, Taylor Swift and Beyoncé motivates me.

 

EAT
I’ve learned that my body is incredible, smart and strong – provided I eat nutritious food and exercise. I eat food that provides my body with enough protein, fats and carbs and plenty of vitamins and minerals; I don’t worry about counting calories or macros. I eat lots of fresh organic vegetables – leafy greens, salmon and blueberries are some of my favourite foods that are anti-inflammatory and full of nutrients. Breakfast and lunch are usually fish or chicken and vegies, dinner might be brown rice or vegies and chicken curry and in the evening I have a green smoothie.

 

BE
To step back from the crazy pace, I’ll turn off my phone and laptop and go for a walk, visit the steam room, lie on the beach or get a coffee or herbal tea and relax. When I’m my most relaxed and happiest is actually when I’m at the gym training as it takes my mind off everything.

 

ASPIRE
There is no typical day in my life anymore! I wake up, eat and get into creating content; I take photos, film workouts, film motivational videos, write posts, reply to comments on my social media pages, etc. I’ll usually then touch base with my team and discuss upcoming campaigns and products for my business before lunch.Next I’ll meet with my manager and we’ll go over upcoming press, partnerships and travel; I usually fly somewhere once a week. Then I go to the gym, come home and have dinner and try to relax in the steam room for 20 minutes. I do more work at night and wind down by watching TV or a movie. I will usually do some stretches before responding to as many people as I can across my pages before going to bed

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9 Things You Should Never Do in Yoga Class

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Yoga can be intimidating, especially if you’re a newbie. Not only is it challenging to learn the lingo (pranayama wha?) and master the poses, but the overall vibe of yoga is very different from your typical fitness class. And while most yoga studios are incredibly warm and welcoming to beginners, there are a few important etiquette tips that are helpful to know before you hit the mat. (Even if you’re a practiced yogi, this might be a good refresher!)

RELATED: 16 Perfect Gifts for the Yoga Lover in Your Life

1. Before you leave the house, refrain from putting on any strong scents. “Most yoga classes emphasize deep breathing,” says Chelsea Jackson Roberts, PhD, who leads yoga teacher trainings and blogs at chelsealovesyoga.com. “So you want to be mindful not to overwhelm your fellow yogis with perfume, scented lotion, or body spray.”

2. Be considerate about where you place your mat. You don’t want to set up too close to someone else (and risk smacking her during sun salutations), but in a crowded studio, it may be difficult for latecomers to find a place if all the mats are spaced far apart. In a full class, a good strategy is to stagger your mat, so it’s not perfectly lined up with your neighbor’s. “This will help you avoid colliding arms or having a butt in your face when you do side straddle,” says Health‘s executive deputy editor (and frequent yogi) Jeannie Kim.

3. Limit conversation before class. If you’re with a friend, try to keep your voices down while you’re waiting for the teacher to begin. “This is especially important if the classroom climate is silent,” says Roberts. “People typically come to yoga to unplug and find their zen, so it’s challenging to do that when you’re surrounded by chatter.”

RELATED: The Best Yoga Poses for Anxiety, Pain, and More

4. Take your shoes off at the door. Most yoga studios provide cubbies or lockers for your personal belongings—use them. Once you’re inside, go barefoot or wear socks.

5. Never step on someone else’s mat. “Your mat is basically your personal space,” says Kim. “So it’s gross for someone to put their feet there when you’re about to put your face and hands on that same mat.”

6. Seriously, no selfies. “Save them for after class, to show off your post-yoga glow,” says Roberts. In fact, it’s good practice to leave your phone in the changing room with the rest of your belongings, she adds. “This will eliminate any opportunity for it to vibrate later on—which will inevitably happen during Savasana.” (For novices, Savasanna is the restful, meditative pose that comes at the end of class.) Plus, separating yourself from your digital devices will make it easier for you to focus.

7. Allow the teacher to guide you. As an instructor, Roberts finds it frustrating when people move ahead of the rest of the class. “I know it can be hard if you don’t feel challenged enough, but try to resist the urge to create your own sequence,” she says. “This can be confusing for any first-timers in the room.” Instead, make sure you’ve signed up for the right class for your skill set (e.g. beginner, intermediate, advanced, or open level). That said, if you’re tired or have an injury, don’t hesitate to rest in child’s pose—you can catch up with the class in downward dog before the next sequence.

RELATED: The Best Yoga Poses for Your Trouble Spots

8. Try not to barge in late. “You’re messing with other people’s zen, especially in a class that starts with chanting and deep breathing,” says Kim. Roberts agrees, adding that if it’s your first class, it’s even more important to be timely. “The vast majority of yoga studios will require you complete a new student information form on your first visit,” she says. “And in general, it’s a good idea to check a studio’s arrival policy and really try to honor it.”

9. Same goes for leaving class during Savasana. “I get that sometimes you have to sneak out early, but it’s annoying when you’re trying to relax and let everything go, and someone is packing up really loudly,” says Kim. If you absolutely can’t stay for the last few minutes, try to nab a spot near the door so you can quietly exit without disturbing your classmates.

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Suicide Risk Rises Among Family, Friends of Suicide Victims: Study

TUESDAY, Jan. 26, 2016 (HealthDay News) — Family and friends of people who commit suicide are at high risk for attempted suicide themselves, a new British study finds.

“Our results highlight the profound impact that suicide might have on friends and family members,” study author Alexandra Pitman, from the division of psychiatry at University College London, said in a university news release.

The study included more than 3,400 university staff and students, aged 18 to 40, who experienced the sudden death of a relative or friend from natural causes or suicide.

Those whose relative or friend died of suicide were 65 percent more likely to attempt suicide than if the person died from natural causes. The absolute risk of attempted suicide was one in 10 if the relative or friend died of suicide.

Those whose relative or friend died of suicide were also 80 percent more likely to leave school or work. Overall, 8 percent of those bereaved by suicide dropped out of school or their job, according to the researchers at University College London.

The findings were published Jan. 26 in the journal BMJ Open.

People who lost a relative or friend to suicide tended to perceive more social stigma around the death, and reducing this stigma may help reduce the impact on survivors’ lives, the researchers said.

Suicide is often considered a taboo topic, but “avoiding the subject can make a bereaved person feel very isolated and stigmatized, and sometimes even blamed for the death. People bereaved by suicide should not be made to feel in any way responsible, and should be treated with the same compassion as people bereaved by any other cause,” Pitman said.

“If you have been bereaved by suicide, you should know that you are not alone and support is available,” she added.

More information

The U.S. National Institute of Mental Health has more about suicide.

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CDC Broadens Zika Virus Travel Alert for Pregnant Women

TUESDAY, Jan. 26, 2016 (HealthDay News) — The U.S. Centers for Disease Control and Prevention on Tuesday added two more destinations — the U.S. Virgin Islands and the Dominican Republic — to the list of places that pregnant women may want to avoid due to potential infection with the Zika virus.

Since last May, 23 countries and territories in the Americas have reported cases of mosquito-borne Zika, which is linked to a brain disorder called microcephaly. Babies with the condition have abnormally small heads, resulting in developmental issues and, in some cases, death.

Already, the CDC had advised pregnant women to avoid trips to Bolivia, Brazil, Cape Verde, Colombia, Ecuador, El Salvador, French Guiana, Guadeloupe, Guatemala, Guyana, Haiti, Honduras, Martinique, Mexico, Panama, Paraguay, Saint Martin, Suriname, Samoa, Venezuela and Puerto Rico. The agency also recommended screening for women who have recently traveled to these places while pregnant.

On Sunday, the World Health Organization warned that the Zika virus, which has harmed thousands of babies born in Brazil, will likely spread to all but two countries in North, Central and South America.

Transmission is probable because the Aedes mosquitoes, which spread the virus, populate the entire region except for Canada and continental Chile. Also, the “population of the Americas had not previously been exposed to Zika and therefore lacks immunity,” according to a WHO statement released Sunday.

The CDC has also said that cases of the neurological disorder Guillain-Barre syndrome have been reported in patients with probable Zika virus infection in Brazil and French Polynesia, although more study is needed to confirm the link.

Meanwhile, organizers of the Summer Olympics 2016 in Brazil said they’ll be on high alert to prevent Zika transmission.

According to the Associated Press, the committee plans daily inspections of the Olympic and Paralympic sites to seek out stagnant waters where Zika-spreading mosquitoes could breed. The games are scheduled for Aug. 5-21.

“Rio 2016 will continue to monitor the issue closely and follow guidance from the Brazilian Ministry of Health,” the committee said in a statement.

Preventing mosquitoes from breeding, and protecting yourself from mosquito bites, is the best protection, the WHO said.

The American College of Obstetricians and Gynecologists (ACOG) — the largest organization representing obstetricians and gynecologists in the United States — said last week that it supports the guidelines aimed at shielding pregnant women from the mosquito-borne Zika virus.

According to a statement, ACOG is urging pregnant women and those planning a pregnancy to follow Zika virus travel and health guidelines recently issued by the CDC.

“Travel to regions with ongoing Zika virus outbreaks is not recommended for women who are pregnant or women who are considering pregnancy,” ACOG President Dr. Mark DeFrancesco said in the statement.

The CDC said doctors should ask all pregnant patients about recent travel and specific symptoms, such as a sudden fever or rash. If Zika virus infection is possible, doctors should have the patient tested for the virus.

If tests reveal signs of infection, ultrasounds should be considered to monitor the fetus’ development, and referral to a maternal-fetal medicine or infectious disease specialist with expertise in pregnancy management is also recommended, the CDC advised.

There is no vaccine or treatment for Zika, and symptoms are usually mild in healthy adults.

According to DeFrancesco, “there is much that we do not yet know about the Zika virus and its effects during pregnancy, for example, whether pregnant women are of greater risk of infection than non-pregnant individuals. However, because of the associated risk of microcephaly, avoiding exposure to the virus is best. That’s why pregnant women and women who are considering pregnancy should delay planned travel to areas where Zika virus outbreaks are ongoing.”

Because there is no treatment for Zika virus at this time, “women should be counseled about all options available to them,” he said. “When possible, delivery at a center with the appropriate levels of neonatal expertise may be warranted,” he suggested.

More information

The U.S. Centers for Disease Control and Prevention has more about the Zika virus.

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Smores protein cup

 

Looking for drool-worthy recovery snacks? Try this smores protein cup recipe for a healthy treat.

 

What you'll need (makes 1)

• 1 ½ scoops chocolate protein powder
• 1 tbsp cacao
• 2 tbsp melted marshmallow (or marshmallow fluff)
• ½ digestive biscuit
• Water

What you'll do

Combine protein and cacao with one to two tablespoons of water to create a thick pudding. Lightly grease a small, round plastic container with coconut oil (this will be your serving dish). Place half the mixture into the cup and place the biscuit on top. Freeze for 10 to 20 minutes. Remove from freezer and top with melted marshmallow before pouring remaining protein pudding on top. Freeze for another 20 to 30 minutes. Macros are for the entire portion but you can also divide the mixture into two or three using a mini muffin tin.

 

Recipe by Kyla Gagnon of Insideout Fitness Victoria.

Check out our recipes section for more healthy treats.

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People Gamble More When They Think Things Are ‘Going Their Way’

TUESDAY, Jan. 26, 2016 (HealthDay News) — If you’re feeling like things have been going your way lately, you may want to keep a tighter grip on your wallet, researchers say.

A new study suggests that people are more likely to gamble when things suddenly go their way — such as an unexpectedly sunny day, or when a local sports team scores a big upset.

“Our study reveals how positive, but incidental unexpected outcomes, like sports and weather, can predict day-to-day lottery gambling in New York City’s 8 million residents,” lead researcher Ross Otto, of New York University, said in a news release from the Association for Psychological Science.

However, the study could only show a link between unexpected outcomes and people’s willingness to gamble, it couldn’t prove a cause-and-effect relationship.

For the study, published online recently in Psychological Science, the researchers looked at daily lottery purchases made in 2011 and 2012. They included purchases from 174 neighborhoods in New York City.

The investigators charted all the wins and losses in regular and postseason professional sports games played in the area. Then they calculated the expectation of each team’s win probability the day before a game.

On each game day, the researchers looked at how unexpectedly good or bad the outcome was based on the difference between the predicted outcome and which teams actually won their games. They also used satellite data to compare sunshine predictions with the actual amount of sun on each day.

The researchers also took a number of variables into account, such as holidays, typical paycheck cycles and severe weather events.

The study revealed that unexpected sports wins and sunny days appeared to trigger an increase in gambling. People spend about $160,000 more on lottery tickets following unexpected, positive events than they would on an average day, the findings showed.

“We found that large prediction errors resulting from sports or sunshine could shift daily purchase rates up or down by up to 0.5 percent, and these effects were largely homogeneous across both the city’s wealthier and poorer neighborhoods,” the study authors reported.

Previous studies have shown that people are more willing to make riskier bets following surprising and favorable events. These latest findings, however, suggest they actually follow through and engage in this risk-taking behavior.

“These results reveal a remarkable malleability to human risk-taking: people’s gambling behavior is shaped by unexpected, but incidental outcomes in their environment,” Otto said.

More information

The U.S. National Library of Medicine has more about gambling.

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4 Exercises to Perk Up Your Boobs

Photo: Getty Images

Perky boobs, who doesn’t want them? The problem: as we age, our girls start to lose their oomph, if you know what I mean. To slow down the sag—or at least fake that effect—try these four bust boosters from celeb trainer Harley Pasternak. “All of these moves strengthen the back of the body, pulling the shoulders back for an instant boob lift,” says Pasternak, who has worked with everyone from Rihanna to Megan Fox. Bonus: These big four hit your core, too.

RELATED: 25 Breast Cancer Myths Busted

Lying Dumbbell Triceps Extension

Lie face up with knees bent and a 5- to 8-pound dumbbell in each hand. Extend arms straight up toward ceiling, palms facing in. Hinge arms at elbows and then lower dumbbells back toward your ears. Contract triceps and extend arms back up, keeping upper arms perpendicular to the floor and elbows pointed towards the ceiling throughout the entire move.

Illustration: Larry Jost

Superman

Lie face down with arms and legs fully extended. Simultaneously lift arms and legs up toward ceiling as high as possible; hold for a count of one. Lower back to start and then repeat.

 

 

TRX Back Row

Stand with feet together, facing the TRX suspension trainer. Grab a handle in each hand; palms face in. Step back to create some tension in the straps, and then lean back onto heels so that your body forms a 45-degree angle from floor. Straps should be taut and arms fully extended. With abs tight, slowly pull yourself up until elbows are at the side of your torso. Slow reverse motion, and then repeat.

RELATED: 3 Sports Bras for Big Boobs That Actually Work

Stiff Leg Deadlift

Stand with feet shoulder-width apart and knees slightly bent; hold a 5-pound dumbbell in each hand, palms facing front of thighs. With head up and shoulders back, inhale and push hips back (keep weight on heels), lowering torso as you slide weights down thighs. Slowly reverse motion, rising back to start.

Illustration: Jason Lee

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After Heart Surgery, House Calls by Physician Assistants Help

TUESDAY, Jan. 26, 2016 (HealthDay News) — Heart surgery patients who receive home visits from physician assistants are less likely to be readmitted to the hospital, a new study finds.

They also have lower overall health care costs, the researchers said.

The study followed nearly 1,200 people after heart surgery. In the week after leaving the hospital, some patients received two home visits from cardiac surgery physician assistants involved in their care, while those in a “control” group received no visits.

Patients who received physician assistant visits on the second and fifth day after leaving the hospital were 41 percent less likely than those in the control group to be readmitted to the hospital within 30 days — 10 percent versus 17 percent, the study found.

House calls to 540 patients cost $23,500, but saved $977,500 in hospital readmission costs, researchers said. That means $39 was saved for every $1 spent, according to the study.

The findings were scheduled for presentation Tuesday at the annual meeting of the Society of Thoracic Surgeons in Phoenix.

“Adult cardiac surgery has one of the highest readmission rates for all hospitalized patients,” study leader Dr. John Nabagiez, of Staten Island University Hospital in New York City, said in a society news release.

“The physician assistants who made the house calls in our study were fully trained cardiac surgery PAs who were actively involved in the preoperative, intra-operative, and postoperative care of our patients,” he explained.

“Unlike standard visiting nurses, our PAs knew each patient personally and understood all of the pertinent issues of the patient’s medical history. They also knew the patient’s individual postoperative course prior to discharge, so they entered the patient’s home already knowing the concerns, if any, of the surgeon and the patient,” Nabagiez added.

But for this strategy to succeed, it’s essential for patients to comply with all prescribed medications and physical rehabilitation after heart surgery, he said.

Noting that complications can arise in the first week after surgery, Nabagiez said these initial home visits can help diagnose problems earlier, which can keep patients out of the emergency department.

“We found that making these two visits is cost effective and keeps patients on the road to recovery, while also reducing hospital readmissions,” Nabagiez said.

Research presented at meetings is usually considered preliminary until published in a peer-reviewed medical journal.

More information

The U.S. National Heart, Lung, and Blood Institute has more about heart surgery.

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Parents Often Ill-Informed About Food-Allergy Emergencies

TUESDAY, Jan. 26, 2016 (HealthDay News) — Many parents of children with food allergies say doctors did not discuss emergency care for their youngsters, a new study finds.

It’s crucial that parents have a written emergency plan for home and school, the study authors said.

“This is potentially lifesaving information,” study author Dr. Ruchi Gupta, an associate professor in pediatrics at Northwestern University Feinberg School of Medicine in Chicago, said in a university news release.

“Physicians need to make sure patients understand when and how to use epinephrine and that they have an emergency action plan,” she added.

Gupta’s team surveyed 859 Chicago-area parents of children with food allergies. Less than 70 percent said their child’s allergist explained when to use epinephrine, and less than 40 percent said their child’s pediatrician did so, the study found.

Even fewer parents said they were shown how to use an epinephrine auto-injector or received a written emergency plan from their child’s allergist or pediatrician, according to the study published recently in the Journal of Allergy and Clinical Immunology: In Practice.

The auto-injector is used to treat life-threatening allergic reactions. And a written emergency plan describes common symptoms of a food allergy reaction and what to do, depending on whether a child has mild or severe symptoms, the study authors explained in the news release.

“These points need to be hammered home by the physician at every visit,” Gupta said.

“Physicians have to make sure the parents can repeat back the directions,” she added. “Parents may not be digesting all the information given to them in a short period of time.”

Food allergies affect 8 percent of American children, according to the news release. Peanut allergy is the most common, followed by milk, egg and tree nut allergies. About half of children with a food allergy have suffered a severe allergic reaction.

“There is a gap in the communication between doctors and parents in management of their children’s food allergies that we need to fix,” Gupta concluded.

More information

The American Academy of Family Physicians has more about food allergies.

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