Sore throat. Stuffy nose. Wheezing cough. When you're sick with a cold or flu, all you want to do is crawl into bed and sleep for a week or two. But your pesky symptoms make it impossible to rest easy. When bedtime finally rolls around, you actually feel worse than you did during the day.

When you have a cold or allergies, congestion worsens at night. "When you lie down, the airways are more likely to become clogged with mucus,” says Dr. Neil Schachter, medical director of the respiratory care department of the Mount Sinai Medical Center in New York City, and author of The Good Doctor's Guide to Cold and Flu.

Here's how to stop tossing and turning, and get a restorative night's sleep.

1. Have a tea party.
Before you go to bed, sip a mug of decaffeinated black tea. The antioxidant-rich beverage contains theobromine, which is a natural cough suppressant, and the heat thins mucus. Add lemon to help cut through congestion and honey to soothe the throat.

2. Rinse away congestion.
Wash away gunk that's interfering with your breathing by doing regular nasal rinses. Nasal rinse kits can be found at most drugstores and are easy and painless to use. Essentially, you are rinsing your nasal cavity with a mixture of distilled water and sodium. This helps to clear passages and keep them moist. If you're uncomfortable with a nose rinse, try a saline nasal spray instead. This also helps to flush out the nose, which makes breathing easier, says Schachter.

3. Pamper a sore throat.
"The throat feels sore during an infection because the mucus that is lining the throat is filled with inflammatory compounds," says Schachter. Add half a teaspoon table salt to warm water, gargle for 10 seconds and spit out. Removing the virus-laden mucus relieves both sore throat and coughing. 

4. Darken your bedroom.
It's important to create a healthy environment that promotes quality sleep. Since incoming light tells the brain to wake up, try to block morning light from reaching your eyes. You can accomplish this by hanging dark curtains or by wearing a comfortable sleep mask that covers your eyes. Also, if you have a brightly illuminated alarm clock, make sure it's not facing you during the night.

5. Keep it cool.
In your bedroom, set the thermostat low. When your body temperature drops, your brain goes into sleep mode. The National Sleep Foundation recommends between 54 F and 75 F.

6. Take a hot shower.
Before bed, muster the strength to take a hot shower. When you get out, the drop in body temperature helps prepare your brain for sleep. Bonus: Steam loosens congestion and hydrates your nasal and throat passages.

7. Slip on socks.
Put on a pair of cozy socks before you get into bed. According to a Swiss study, warming your feet helps your body relax and puts you in the snooze zone.

8. Silence symptoms.
Some common symptoms, such as a cough and congestion, can make restful sleep a real challenge when you're sick. Over-the-counter medications can help alleviate these uncomfortable obstacles to a good night's sleep. 

9. Elevate your head.
When you're congested, sleep with your head elevated. Prop yourself up with a few extra pillows or the plump cushions from your sofa. Sleeping elevated helps ease sinus pressure and makes breathing less difficult.

10. Quiet your mind.
Even when you're exhausted and not feeling well, sometimes you can have a mental block that prevents you from falling asleep. To get into the right frame of mind, try one of these calming pursuits: meditate, jot your thoughts into a journal, listen to soothing music or read your favorite book. 

Last but not least, be sure to keep a box of soft facial tissues on your nightstand. That way, you’ll avoid irritating your face during a cold, and relief will be within reach whenever you need it.

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A smile can go a long way -- especially when it comes to your health. Not only can flashing a grin win you friends, but a growing body of research also reveals that it can deliver a host of body benefits. Here, four more reasons why you should flash those pearly whites more often:

Reason to Smile No. 1: Less Stress

There’s some truth to the saying, “grin and bear it.” In a study from Kansas State University, people who gave a real smile while tackling pressure-filled tasks had less of a stress response and a lower heart rate than those who kept neutral expressions. So the next time you’re feeling frazzled, take a moment to think of something that makes you giggle.

Reason to Smile No. 2: Pain Relief

According to a study published in the Journal of Pain, people who grimaced during an unpleasant procedure felt more pain than those who turned that frown upside down. Smiling boosts the production of feel-good brain chemicals called endorphins, which can act as a natural pain reliever. Battling a headache or sore back? Watch a few silly YouTube clips for some comedic relief. It’s impossible not to smile at adorable puppy or kitten videos!

Reason to Smile No. 3: A Happier Outlook

You beam when you’re happy, but it turns out that it works the other way around too. Researchers from Britain’s University of Cardiff found that women who received frown-blocking Botox injections reported feeling happier and less anxious than those who didn’t. (They also said they didn’t feel any more attractive, which rules out the possibility they were just more cheerful because of their lack of wrinkles.) Try smiling even when you’re not feeling peppy -- and your mood may soon catch up.

Reason to Smile No. 4: A Healthier Heart

Take heart: A study of nearly 2,000 people published in the European Heart Journal revealed that those with a more positive outlook were less likely to develop heart disease than their more pessimistic peers.

The bottom line: The more smiles, the better! Just remember to stash some tissues in your purse to blot your lipstick and wipe away smudges for a dazzling smile.

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The mercury is rising, the trees are blooming -- and for many families, springtime means spring cleaning. But besides the broken toys and outgrown clothes, what else should you toss and update? Use these guidelines when you spring-clean to stay healthy, safe and prepared for the new season.

Sneakers
If you're a runner, experts recommend replacing your kicks every 350 to 550 miles, before they lose shock absorption and stability. Buy a new pair before your old pair wears out so you can break them in gradually, suggests Rudy Dressendorfer, a triathlete, American College of Sports Medicine fellow and personal trainer in Penryn, Calif. He recommends rotating in your new sneakers for a few workouts each week (or less than half of what you usually do in the old pair), especially if you're changing models or brands.

Smoke Detectors and Fire Extinguishers
You've probably heard that you should check your smoke detectors’ batteries twice a year. (Use daylight saving time, when you change your clocks, as a reminder.) But even with fresh batteries, smoke detectors that are older than 10 years may not work as effectively and should be replaced, says Lorraine Carli of the National Fire Protection Agency. For fire extinguishers, "check the gauge to make sure they are fully charged," she says."If they're not, recharge or replace it." Some extinguishers are disposable, she notes, and can only be used once.

Cosmetics
You'll likely notice when makeup starts to go bad -- any change in color, consistency, or odor is a sure sign that it's time toss a product. While most cosmetics last for at least a year, the Food and Drug Administration recommends discarding eye makeup, like mascara, every three months. They may have bacterial growth, which can lead to an eye infection. And you may need to replace all-natural brands sooner because their plant-based ingredients may breed bacteria. Be sure to keep facial tissues around too -- they can be a lifesaver, especially this season, for quick makeup touchups or help with allergies.

Medicine
All medications -- both prescription and not -- should have an expiration date printed on their package or, in the case of ointments, embossed on the crimp, says Kathleen Besinque, associate professor of clinical pharmacy at the University of Southern California School of Pharmacy. If a medication isn't in its original packaging, don't use it."I advise that people review the contents of their medicine cabinet at least once a year," says Besinque. But don't flush or throw away prescription drugs, which can contaminate waterways. Visit TakeBackNetwork.com for information on how to dispose of them safely.

Vitamins
If you take vitamins or supplements regularly, they should run out before they expire. For those of you who don't take your vitamins daily, don't hang on to them past the expiration date, when they may begin to lose effectiveness, says Besinque. If the bottle doesn't have a date stamped on it, throw it away -- and opt for a different brand next time.

Toothbrushes
Change your toothbrush -- or if you have an electronic toothbrush, swap out the head -- every three to four months, advises the American Dental Association. That's when bristles start to wear down and aren't as effective at removing cavity-causing plaque. It's also a good idea to toss your toothbrush earlier than that if you've been sick, if you're more susceptible to infection or if the bristles become frayed.

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Now that spring has arrived, many families are reaching for the tissue box. After all, 30 percent of adults and 40 percent of children battle some form of allergies, according to the American Academy of Asthma & Immunology.

If you or your little ones are plagued by allergies, see your physician to get those symptoms under control. And in addition to over-the-counter and prescription medications, there are a few additional moves that can help ease the sniffles, sneezes and watery eyes. Consider these following strategies:

1. Try a saline rinse and spray. Rinsing the nasal passages with a saline solution helps flush out irritating allergens and dried mucus, which eases congestion. I recommend using a rinse before administering any nasal spray medication: It cleans off nasal membranes, so the medication is better absorbed.

If you make your own saline solution, it's essential to use sterile water. A type of bacteria in drinking water, which is harmless when consumed, can lead to life-threatening infections when introduced to the sinuses. Although these cases are extremely rare, play it safe and boil water before using it (including both tap and bottled water).

2. Find a healthy way to stress less. Stress increases levels of a hormone called cortisol, which can trigger inflammation in the body and worsen allergy symptoms. To stay calm and collected, encourage your family to exercise: It may strengthen an area of the brain that buffers against stress, according to researchers from the National Institute of Mental Health. Turn exercise into quality time by going on family walks and bike rides, and encourage massages for further relaxation.

3. Scale back on sugar. Some foods simply aren't helpful for allergies, like sugar and simple carbohydrates (think white flour/bread/rice, along with many processed goods). Eating a diet that's high in these foods spikes blood sugar and encourages bodily inflammation. In fact, researchers from Loma Linda University have shown that sugar can suppress the immune system's response.

To keep allergy symptoms in check, steer clear of added sugars whenever possible, and trade refined grains for nutritious whole grains.

4. Consider the right vitamins and nutrients. Certain nutrients and vitamins may also help you and your children find relief, as part of your diet and sometimes as a supplement. I recommend the following, but -- as with any supplement -- consult your own physician first:

• Vitamin D This important vitamin has an anti-inflammatory effect on the body. According to a study published in The Journal of Allergy and Clinical Immunology, children with low levels of vitamin D were more likely to develop allergies than those who got enough of the nutrient. You can get vitamin D in salmon, along with most dairy products and cereals. Children may also take a supplement of 500 IU per day; adults can get up to 5,000 IU.
• Vitamin A This nutrient has anti-inflammatory properties and is believed to help form mucus membranes (there are tons in your sinuses!), according to the National Institutes of Health. To get it in your diet, think green (broccoli, leafy greens) and orange (sweet potatoes, squash, apricots, carrots). Children may also take a 1,000 IU supplement per day, and adults can get up to 3,000 IU.
• Pycnogenol Derived from a type of tree bark, this supplement has been shown to lessen allergy symptoms, shows a study in Phytotherapy Research. Children should consider taking 100 milligrams a day, and adults can get up to 300 mg.
• Quercetin Researchers believe this compound may work as a natural antihistamine to block pesky allergic reactions, though more research is necessary to prove its effectiveness. It's easy to get a dose in a number of everyday foods, including apples, onions, sage, parsley, tea and dark berries (blueberries and blackberries). Check with your doctor first if you're interested in quercetin supplements for you or your child.
• Probiotics These good bacteria encourage a healthy gut. Some studies on children have also shown that it helps manage allergies. Yogurt is full of probiotics; you can also consult your doctor about an appropriate OTC probiotic supplement.

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Germ-killing toothpastes, antibacterial soaps, sanitizing deodorants, bacteria-banishing home cleaners. With all of these products on the market, you'd think everything in hand's reach is likely to make your family sick. But are all germ-killing products really protecting us in the long run? To find out, we interviewed Jessica Snyder Sachs, author of Good Germs, Bad Germs: Health and Survival in a Bacterial World. Here, Sachs gives us the lowdown on which products are worth it … and which aren't.

Germ-killer Overkill
After making a career out of interviewing scientists and researchers about germs, Sachs is quick to advise that most germ-killing products on the market -- including nasal sanitizing gels, toothbrush sanitizers and handheld UV-light germ zappers -- aren't necessary and may be harmful. Sure, they kill germs. But the bigger question is: Do we want them to?

Some germs are harmless, and exposure actually strengthens our immune systems."When we lump all germs together and try to wipe them out of our lives, we end up with an increase in autoimmune diseases, allergies, asthma and other disorders," says Sachs."We've gone about trying to over-sanitize our lives, when it's really just a tiny percentage of germs that cause disease."

Sachs suggests that nasal sprays meant to wipe out all the bacteria in our noses, good and bad, is "freeing up the "parking spaces,' so to speak, for potentially dangerous bacteria to take up residence. We need to remember that our bodies are full of good bacteria that help keep out the bad ones," she says.

It's not just our bodies that may be suffering from sanitation overkill; germ-killing products may also compromise humans' ability to fight disease-causing germs in the long run. Sachs suggests checking the label of antibacterial soaps for triclosan, a chemical shown to work like an antibiotic, which she says is usually listed as an active ingredient.

According to Sachs, triclosan is ubiquitous in our environment now."It ends up getting flushed down drains and is found in sewage plants, rivers and lakes," she says."There is concern that the widespread use of these antibacterial products is going to fuel drug resistance -- a huge problem today -- without giving any real benefit."

So is there a place for germ-killing products in our lives?

Beneficial Germ Killers
Most experts agree that a few products do promote overall health by reducing the transmission of disease and infection."Studies have shown that good old-fashioned soap and water, as well as alcohol gels for sanitizing hands, reduce the incidence of picking up an infectious disease," says Sachs."The way most of us catch an infectious illness is through our hands: We inoculate ourselves when we touch our eyes and our noses with germ-covered hands. You can interrupt that transmission cycle just by using ordinary soap and water to wash your hands regularly." Here are the germ-killing products you should have on hand:

·         Sanitizing gels. When you're in a place where you don't have access to soap and water -- like when you're navigating a busy subway -- alcohol hand-sanitizing gels are an ideal (and healthy) solution.

·         Germ-free humidifiers. These are also generally regarded as a safe bet, and most experts suggest they're a worthy health investment."Humidifiers can become breeding grounds for mold and mildew, which are types of fungus that can trigger allergic reactions and asthma. That's why you want to be careful that your humidifier is clean and has a HEPA filter that will remove mold and mildew."

·         Kitchen cleaners. Another place where antibacterial products may have a place is in the kitchen, says Sachs."We've been using antibiotics in our livestock for years, and consequently a lot of our meat and eggs are contaminated with drug-resistant bacteria." If you handle raw eggs or meat, you may want to use an antibacterial kitchen cleanser to kill the germs left behind on kitchen surfaces. Sachs suggests vinegar may be a better bet: It's acidic enough to kill bacteria naturally -- without reinforcing the cycle that's contributing to creating drug-resistant bacteria.

The most important point to keep in mind, says Sachs, is that while we should reduce exposure to infection-causing germs, the vast majority of germs aren't harmful."We have to get away from the idea that all germs are bad," she says.

So don't go overboard ridding your house of germs and bacteria. Know that it's okay for kids to play in the dirt. And the next time the neighbor's dog licks your child's face, let it go. Just be sure to keep washing those hands.

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