Getting enough sleep can do more than lift our spirits. Research shows that skimping on shut-eye can wear down our immune systems, making us more susceptible to colds and even raising our risk for obesity and heart disease. And 2 in 3 women say they have trouble snoozing, reports a survey from the National Sleep Foundation (NSF). That’s because we may be our own worst enemies: Many of our daily habits -- from when we shower to what we snack on -- can sabotage our slumber.

Make the following tweaks to your routine, and soon you’ll be having sweet dreams.

• Clean Your Room Mom was right: Not only does making your bed keep your bedroom tidy, but it can also help you rest easy. According to recent research from the NSF, people who made their bed daily were 19 percent more likely to get a good night’s sleep. A messy atmosphere can be distracting, causing you to toss and turn, explains Dr. Gila Hertz, director of the Huntington Medical Group Sleep Disorders Center in Huntington Station, N.Y. To create your own sanctuary, straighten your bedroom each morning and invest in comfortable linens.
   
• Lay off the Caffeine That grande latte can come back to haunt you -- even if you drank it in the afternoon. People metabolize caffeine at difference rates and, for some, the compound can linger in their systems for up to eight hours, says Dr. Judith Leech, an associate professor of medicine at the University of Ottawa and a member of the Canadian Sleep Society. “The brain needs to be completely relaxed to drift into sleep, so any stimulating substances can interfere with the process,” says Hertz. He advises steering clear of caffeine at least five hours before bedtime. For a buzz-free afternoon pick-me-up, brew a mug of herbal tea and lemon.
   
• Snack Wisely Want a nighttime nosh? Steer clear of spicy or greasy fare. “These foods can give you heartburn in the middle of the night,” says Leech. The best bedtime snack: a small amount of complex carbohydrates, such as a handful of whole-wheat crackers or whole-grain cereal. It regulates your blood sugar throughout the evening, explains Leech.
• Dim the Lights Your bedside lamp can keep you from nodding off. Harvard researchers found that exposure to bright lights a few hours before bedtime can interfere with your body’s production of melatonin, a hormone that induces sleep. “Light signals that it’s dawn and it’s time to wake up,” says Leech. Swap your regular bulbs for those with softer wattage, and remove any light source, like the glow from your alarm clock or cell phone. “Turning the clock around so it’s not facing you can be beneficial,” says Leech.
• Shower in the Morning A steamy bath before bed seems relaxing, but it can actually have the opposite effect. As you nod off, your body heat dips, says Hertz. “But a hot shower can raise your core temperature, delaying sleep onset,” he says. Change up your routine so you bathe in the a.m., or wash up a few hours before bedtime -- so you can snooze peacefully.

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Going to the doctor’s office can be a stressful occasion for the whole family. As a pediatrician, I want to make sure that the kids I take care of are happy and healthy – and that their parents have a chance to address any concerns. And this all has to happen within 20 minutes, so I don’t keep my other patients waiting! To maximize our time together and help the visit go off without a hitch, there are a few smart moves moms can make. Here’s what I recommend to de-stress your next doctor’s visit:

Bring your child’s paperwork. Keep your child’s medical files in an easy-to-find location. If you’re a first-time patient, provide the doctor’s office with your medical history and files. That way, we won’t have to track down things like allergies and vaccination histories during the appointment. Also, remember to bring in any forms or waivers that your child needs to be filled out for school, sports and activities.

Think about what you want to address. When I’m wrapping up a visit, parents will often mention an important issue that requires more careful examination. To make sure that you don’t forget anything -- and that I have enough time to examine any problems -- jot down a little list of all the conditions and concerns that you want to discuss. You may also want to call or email me before coming in. For instance, if you’re worried because your child can’t concentrate in school, I sometimes have his or her teachers fill out a questionnaire before the visit.

Keep track of symptoms. Take note of when your child developed her problem and how often it occurs, such as when she started getting headaches and how long they last. Knowing the complete picture can help me make a diagnosis.

Prep your child. Before the appointment, let your kids know why they’re seeing the doctor. One exception: If you know that getting a shot makes your child anxious and worried, skip telling her. She may spend the entire visit in tears.

Don’t promise “no shots!” or “no medicine!” Instead, just say that you’re not sure. Your child shouldn’t feel like you’ve betrayed her. Also, don’t use needles as a bartering chip. I’ve had some parents tell their kids, “If you’re bad, Dr. Zets will give you shot.” Not only does this portray me as the bad guy, it also encourages a fear of doctors!

Photo by Austin Distel on Unsplash

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Going to the doctor’s office can be a stressful occasion for the whole family. As a pediatrician, I want to make sure that the kids I take care of are happy and healthy – and that their parents have a chance to address any concerns. And this all has to happen within 20 minutes, so I don’t keep my other patients waiting! To maximize our time together and help the visit go off without a hitch, there are a few smart moves moms can make. Here’s what I recommend to de-stress your next doctor’s visit:

Bring your child’s paperwork. Keep your child’s medical files in an easy-to-find location. If you’re a first-time patient, provide the doctor’s office with your medical history and files. That way, we won’t have to track down things like allergies and vaccination histories during the appointment. Also, remember to bring in any forms or waivers that your child needs to be filled out for school, sports and activities.

Think about what you want to address. When I’m wrapping up a visit, parents will often mention an important issue that requires more careful examination. To make sure that you don’t forget anything -- and that I have enough time to examine any problems -- jot down a little list of all the conditions and concerns that you want to discuss. You may also want to call or email me before coming in. For instance, if you’re worried because your child can’t concentrate in school, I sometimes have his or her teachers fill out a questionnaire before the visit.

Keep track of symptoms. Take note of when your child developed her problem and how often it occurs, such as when she started getting headaches and how long they last. Knowing the complete picture can help me make a diagnosis.

Prep your child. Before the appointment, let your kids know why they’re seeing the doctor. One exception: If you know that getting a shot makes your child anxious and worried, skip telling her. She may spend the entire visit in tears.

Don’t promise “no shots!” or “no medicine!” Instead, just say that you’re not sure. Your child shouldn’t feel like you’ve betrayed her. Also, don’t use needles as a bartering chip. I’ve had some parents tell their kids, “If you’re bad, Dr. Zets will give you shot.” Not only does this portray me as the bad guy, it also encourages a fear of doctors!

Photo by National Cancer Institute on Unsplash

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In preparation for your child’s first day of school, you’ve probably taken the classroom tour and chatted with the teachers. But have you met the school nurse yet? In my experience, many moms don’t fully understand my role and responsibilities.

Since it’s the school nurse’s responsibility to care for your child’s well-being throughout the year, it’s a smart move to introduce yourself and share some info about your child. Learning about his or her health history -- along with other important information -- can help us do a better job.

Here, surprising tidbits about my job -- along with tips to help your school nurse better care for your child:

1. We have varying credentials. Learn what the nurse at your school can do, since our roles can vary, depending on the school district. As a nurse practitioner (N.P.), I perform physicals and prescribe medications. But that’s out of the scope of practice for registered nurses (R.N.) and licensed practical nurses (L.P.N), who focus on health education, preventive care and first aid.

2. We do our jobs better with a full health history. Your school will ask you to fill out a health form before the first day of school, and it’s important to include as much detail as possible. Knowing your child’s complete medical background can help me best treat him or her -- especially in an unplanned emergency situation. Be sure to include your kid’s immunization records and existing conditions, such as asthma, diabetes, food/medicine allergies and chronic headaches.

3. You can provide us with all of your child’s medications. In my school district (and many others), kids aren’t allowed to bring medicine to school, so my office is responsible for administering them. It’s also a smart idea to give your nurse an extra dose of medications, like rescue inhalers and epinephrine shots, in case there’s an emergency during the school day.

4. You can consult us for any health issue. Many parents think school nurses only treat cuts, fevers and stomachaches. And while we do provide first-aid care, we’re also available to advise your family on a wide range of health issues. If your child has a nut allergy, for instance, we can work with the cafeteria to make sure he stays safe. Or if your child has been acting out in the classroom recently, we’re usually able to refer her to a child psychologist. We’re here to make sure that your child is healthy and happy; don’t hesitate to reach out about any health issue!

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When it comes to confrontations, many of us are programmed to think of them as a win-or-lose situation. As a result, we often avoid conflict to help keep the peace. But that can take a toll on our health: A University of Michigan study found that couples who usually held their tongues during conflict had a greater risk of death. That’s because suppressing emotions can increase the production of damaging stress hormones, explain experts.

In fact, arguments are often a sign of a healthy relationship. In reality, free expression of an honest disagreement is a sign of mutual trust and respect. And they often strengthen your bond: Some of the more common benefits of healthy conflict are gaining insight into the relationship, establishing new patterns of behavior, focusing on issues that require attention and becoming aware of others’ needs and goals.

But that doesn’t mean you can pick a fight with your spouse in the name of love or longevity. The key is first learning how to argue constructively -- without automatically dissolving into tears and reaching for a box of tissues. To engage in a healthy discussion, here are my guidelines to have a constructive disagreement:

1.    Pick a time and place
Something on your mind? Don’t ambush your husband when he’s tired, hungry, unprepared or distracted. Instead, request to have the discussion later, like after dinner -- when both of you can devote your full attention to the conversation.

2.    Keep the pulse on your emotions
Strong feelings interfere with your ability to rationally process and discuss the issue at hand. If you find your voice rising and anger bubbling, take a break to let them simmer down. Then revisit the issue when you’re able to approach it rationally.

3.    Take note of your non-verbal messages
During the conversation, use appropriate eye contact to signal that you’re listening and trying to understand. Make a conscious effort to avoid negative facial expressions or eye rolling.

4.    Be direct
Before the discussion, determine what’s troubling you and what you need from the other person so you can communicate it. And stick to the issue at hand. Attacking the other person or his personality isn’t constructive; it just leads to hurt feelings.

5.    Focus on the present issue
Avoid bringing up past problems or throwing out multiple grievances at once. If you’re upset that your husband bought a new flat-screen without advance notice, for instance, don’t be tempted to call him irresponsible and accuse him of never taking out the trash. He’ll just feel attacked.

6.    Own your feelings with “I” statements
Beginning sentences with “you” automatically puts the other person on the defensive. Rather than say, “You’re so irresponsible,” for instance, say “I feel upset that you don’t consult me before big decisions. We should be a team.”

7.    Identify and manage goals
Conflict is often goal-driven, so determine what you need and where there’s common ground. (“Let’s focus on growing our family vacation fund.”)

8.    Know when to agree to disagree
There are some conflicts, especially those related to morals, values or personal beliefs, that can’t be fixed by listening more or challenging less. Sometimes you have to drop the issue.

Conflicts and disagreements shouldn’t be stressful, dysfunctional or detrimental. You shouldn’t burst into tears and reach for the tissues during an argument. With understanding of why conflict occurs and how to find an agreeable solution, confrontation can serve as a building block for a healthy relationship.

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