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Weighted Blankets: Benefits, Do They Actually Work and Are They Worth The Money?
Weighted Blankets: Benefits, Do They Actually Work and Are They Worth The Money?
When you think about it, investing in a good night's sleep can be expensive. There's buying the right mattress, a comfortable duvet, supportive pillows, soft sheets and maybe even a mattress topper or mattress pad. On top of that, there are many more options in the market that attest to helping you attain the perfect amount of ZZZs each night. One of which is a weighted blanket.
Sleep accessories can cost a little more than you may think. So, you may be asking yourself, if I already have a comfortable bed, do I really need to invest in a weighted blanket? And do weighted blankets even do everything they claim?
If you're considering one, here's everything you need to know before adding a weighted blanket to your bedroom.
Read more: Best Weighted Blankets
What is a weighted blanket?
Often used as therapeutic devices, weighted blankets are dense blankets designed to promote sleep and decrease stress. Weighted blankets can weigh anywhere from 5 to 30 pounds. There are many options out there, but it is recommended that the weight of the blanket you choose is equal to 10% of your body weight. The right blanket should be comfortable and heavy but not completely restrict your movement. It should feel similar to a big hug.
Weighted blankets are available to anyone interested (although, they aren't deemed safe for babies or children under 3 years old). However, these products especially appeal to those who have trouble falling asleep at night, and they have also been used to comfort those with special conditions.
Weighted blankets are used to help those with:
Whether you're looking for new sleep accessories, want to try something new or live with a condition that inhibits your sleep, a weighted blanket might be for you.
Are there other benefits of investing in this product?
Getty Images/Katelin Kinney/iStock/Getty Images Plus
Potential benefits of weighted blankets
It's no secret that weighted blankets are designed to help those with anxiety (similar to a hug used to comfort a friend). In case that benefit doesn't concern or interest you, there are other benefits to sleeping under a few extra pounds of blanket.
Overall sense of calm
Those who have tried a weighted blanket describe the feeling as similar to being held by a loved one. The weight and sensation encourage you to relax and decompress.
Increased serotonin levels
Similar to how hugs increase serotonin, weighted blankets deliver the same kind of deep pressure stimulation and, therefore, serotonin. This is why weighted blankets supposedly help anxiety and depression. The increased serotonin levels, or "happy, feel-good" hormones, help combat both.
Increased oxytocin levels
In addition to serotonin, the deep pressure stimulation of weighted blankets may increase oxytocin levels in our brains, another "feel-good" hormone. This helps us feel safe, calm and destressed.
Reduced movement
If you often toss and turn at night and are looking to be more static (or not disturb a partner as much), this benefit might interest you. The weight of the blanket helps to hold you in one place, yet it doesn't completely restrict you. Your blanket should be heavy but still be comfortable.
Improved quality of sleep
One of the most important benefits of weighted blankets is the improvement of your sleep. The weight of the blanket cradles you and may even decrease the number of times you wake up in the middle of the night. All of the above benefits help to lull you to sleep, and weighted blankets are said to improve that sleep.
Do weighted blankets actually work?
The big question with any product that might seem too good to be true -- does it actually work?
One study from 2018 concluded that weighted blankets may be an appropriate therapeutic product for those living with anxiety. The same study found that while weighted blankets may decrease anxiety, there wasn't much evidence that it treats insomnia.
A more recent study from 2020 reported that weighted blankets improved sleep quality among subjects, but the improvements were small (a 2% decrease in light sleep, 1.5 % improvement in sleep efficiency and 1.4% in sleep maintenance). Although, 36% of subjects said they slept better through the night without waking up.
While the findings from this study, as well as the 2018 study, seem to suggest that weighted blankets have the possibility of being effective with sleep, there aren't many studies that show the opposite. More research needs to be completed before the final say, but as of now, experts aren't saying that weighted blankets are ineffective.
All in all, weighted blankets aren't magic. But it has been proven that they (at the very least) help to ease symptoms of anxiety, depression, autism and release serotonin, dopamine and oxytocin.
Getty Images/Catherine McQueen/Moment
Are weighted blankets worth it?
Due to recent demand and increased popularity, many people have been turning to weighted blankets as an extra device of comfort. Whether they are anxious, stressed or looking for a way to ease symptoms of depression or Autism Spectrum Disorder, weighted blankets seem to be a great sleep tool.
However, weighted blankets don't solve major anxiety, depression or sleep-related issues. If extreme anxiety or insomnia is constantly keeping you awake at night, speak with your doctor or a licensed therapist to create the best possible treatment plan. In addition, weighted blankets are an investment. Just like any other sleep accessory, good weighted blankets can be pricey.
If you think a weighted blanket could be useful to you, review these points before buying.
Consider investing in a weighted blanket if:
You're looking to improve your sleep and ease your mild to moderate anxiety
You want to ditch your melatonin supplements and try a new way to fall asleep faster
Your bed is missing an extra level of comfort
Spend your money on something else if:
You live with sleep apnea or severe asthma, as a weighted blanket could be too constricting
You already have too many sleep accessories cluttering your bed
You're a hot sleeper and like light layers at night
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Getting out of breath while walking up stairs: What's normal, what's not
Getting out of breath while walking up stairs: What's normal, what's not
This story is part of New Year, New You, everything you need to develop healthy habits that will last all the way through 2020 and beyond.
How many times have you been walking along, minding your own business, when all of a sudden a short flight of stairs takes all the breath out of your lungs? Personally, I'd like to consider myself in pretty good shape, but I can barely hold a conversation with my walking-mate while climbing any staircase more than one story.
It turns out, getting winded while doing simple activities isn't really a sign you're out of shape -- it's something that happens to everyone, fit or not. However, there are some simple steps you can take to make the experience less distressing the next time it happens.
Why do I get winded so easily and what's making it happen?
If you check your heart rate, it's likely to have spiked way up.
Rick Broida/CNET
The fancy medical term for what's happening when you get winded walking up stairs is "exertional intolerance." While approaching stairs, you're not warmed up -- your muscles are cold, your heart rate is low, and your body is not ready to move suddenly. When you start climbing, you're essentially doing single-leg squats with some cardio mixed in, and your heart rate quickly skyrockets. Your body suddenly needs more oxygen -- hence the feeling of being winded.
Another reason why it affects you so strongly is because walking up stairs uses your fast-twitch muscles, which are used for explosive movements, and muscles like your glutes that you may not commonly train. If you're an endurance cardio nut like me, you're in great shape, but sustained exercise like this uses slow-twitch muscles. So, it won't transfer over super well to exercises like stair climbing.
If you've been hitting the gym regularly but the stairs are still giving you trouble, don't fret that you're not in good shape. There are plenty of other ways to measure your overall health and fitness, including your heart rate or other metrics like body composition and strength.
Read more:9 of the best running shoes for 2020
How do I stop getting winded so often?
Lunges will help you conquer the stairs with ease.
Getty Images
If getting out of breath while climbing stairs is really putting a damper on your life, there are steps you can take to lessen the annoyance. I'm not going to suggest that you jog in place for a moment to warm up before ascending a short staircase with your boss, but here are a few ways you can prepare yourself ahead of time.
First, incorporate stair-specific exercises into your workout routine to train your body for the stimulus. Exercises such as sprints, jumps or other explosive movements will help with the sudden exertion. To train your glutes and legs, try bodyweight exercises like squats and lunges.
If you smoke cigarettes, it's almost certainly contributing to your windedness. Although e-cigarettes are touted as a healthy alternative, preliminary studies suggest that vaping also damages your lungs. If you were considering quitting anyways, January 1st is right around the corner and may be a good day to start.
When to call your doctor
If you think your windedness is out of the range of normal, call your doctor.
Getty Images
If you're debating whether or not to call a medical professional, you're better safe than sorry. One major warning sign to look out for is chest pain that comes on when you get winded -- it could be a sign of heart disease or a coronary blockage. The doctor will do a stress test, and if you do have a blockage, there's a simple procedure to fix it. Swollen feet and ankles or coughing is another sign there may be something wrong with your heart.
Another reason to seek medical help is if getting winded from basic activities is affecting your daily life -- for example, if you avoid walking short distances. Or, if the situation doesn't get better once you start exercising more, it may be time to consult a doctor or physical therapist.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.
So, what does poor sleep do to your appearance and health? Here's what we know.
Read more: Fall Asleep Faster by Doing This Thing Right Before Bed
The science behind beauty sleep
When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.
When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.
How sleep deprivation affects your appearance
A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.
Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne.
Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.
Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.
Read more: How to Fall Asleep in 10 Minutes or Less
Marina Demeshko/Getty Images
Lack of sleep affects your body and mind
Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.
Impact of poor sleep on your body
Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.
Impact of poor sleep on your mind
Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.
Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.
The link between lack of sleep and weight gain
In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain.
One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.
How to get a good night's sleep
Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:
How to build a good routine? Here are four steps to try:
1. Go to bed at approximately the same time each night. 2. Wake up at approximately the same time every morning. 3. Limit your naps to 30 minutes or less. 4. Maintain a regular sleep schedule on weekends.
Read more: How to Create the Ideal Environment for Better Sleep
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Best Baby Clothes of 2022
Best Baby Clothes of 2022
When it comes to having and raising a baby, there's an awful lot to worry about. From where they're going to sleep to what car seat to buy, you have to do some research to find the best option for you. One of the biggest tasks is refreshing their wardrobe every couple of months as they grow out of their clothes unbelievably fast. Dressing up your baby can be a lot of fun, but constantly shopping for clothes can be a nightmare. It can be very difficult to tell the quality of a piece of clothing, and you never want to buy more than you need.
Your preference in baby clothes is subjective, as your own personal style will largely dictate what your infant wears (you're welcome for that Astro Boy onesie, son!). But just because you vibe with an outfit doesn't mean it will fit right or the materials will agree with your baby. After some trial and error, you'll start to get an idea which brands of baby clothes are best for your little one.
This guide to baby clothes during the first year can point you in the right direction. We've broken down which items and styles to look for, from onesies to dress clothes, along with top product picks for each category.
Onesies
The all-purpose bodysuit, or onesie, will make up the majority of your baby's wardrobe for the first six months or longer. Onesies are easy to throw on and allow for quick diaper changes, with a flap at the crotch that unsnaps when you need access. Another less celebrated but incredibly handy feature of the humble onesie are the envelope folds at the neckline, which allow the garment to be slipped off the shoulders and pulled down. When your baby inevitably has an epic diaper blowout, you'll be thankful you can remove their soiled onesie over their legs instead of their head.
Carter's
Even if your baby doesn't blow out every day, you're going to need a few onesies on hand for frequent changes. Whether from milk spills, food stains or dozens of other reasons, baby clothes get dirty fast in the beginning. Suggestions on how many pieces of clothing you should own vary depending on who you ask, but I'd recommend having seven to 10 onesies in rotation so you're not doing laundry all the time. To make shopping easy, look for onesies that come in sets. This set from Carter's comes with seven cotton onesies in various colors and patterns.
Pajamas
Footie pajamas or sleepers will keep your baby comfy and warm at night, but they're also great for wearing during the day. Chilly morning? Keep them in their pj's. You'll find many styles of pajamas, but if you take one thing away from this article let it be this: Avoid footies with snaps -- or worse, buttons -- as much as you avoid the changing table in a dollar store bathroom. They might be the cutest jammies in the universe, but they won't be at 3 a.m. as you curse yourself for missing a snap and realize you have to start all over again. Get zippers and save yourself a lot of time and hassle.
Old Navy
Normal zippers are great, but 2-way zippers or zippers that zip from top to bottom are even better. This setup allows you to undress only half of your baby's body for diaper changes, keeping the top half warm and toasty. This particular set of pj's also has fold-over mittens, which you can use to cover baby's hands to prevent them from scratching themselves at night.
Hanna Andersson
If your baby has sensitive skin, you may want to consider sleeping them in pj's made from 100% organic cotton, like this set from Hanna Andersson, or other natural materials like linen or bamboo fiber. These garments are typically free of chemicals so there's less chance of irritating your little one's skin. Prices range from $11 to $4 depending on the style you choose.
Burt's Bees
Gowns are another category of baby sleepwear you might consider, especially in the early months of your child's life. Being open at the bottom, gowns make diaper changing even easier because you don't have to wrestle baby's legs out of any footies. You simply pull the gown up whenever you need to change them. This set from Burt's Bees is affordable and highly rated.
HALO
Another item you might want to consider is a sleep sack or bag. Part clothing and part bedding, a sleep sack is worn over pj's and is intended to replace loose blankets, which the American Association of Pediatrics advises against to reduce the risk of Sudden Infant Death Syndrome. A sleep sack serves the same purpose as a swaddle, but unlike swaddling, you don't have to stop using a sleep sack once your baby can roll over. If your child likes the security a sleep sack provides, they can keep using it through their first birthday and beyond.
Pants
Because onesies leave your baby's legs exposed, you should also have a few pairs of pants or leggings in their wardrobe. Baby leggings should be stretchy so they're easy to get on and off. Sweatpants are another practical choice, and they can even be stylish when paired with an appropriate top. If you're considering dressing your little one in stiff, tight-fitting jeans or khakis on the regular, my advice is to save those for special occasions. Actual pants are a real pain to put on a baby, and you don't want to be doing it multiple times a day.
H&M
Because you'll be taking pants off and putting them on again so often, you should make it easy on yourself. As long as your baby doesn't have serious skin allergies, cotton with a little bit of spandex is a safe material choice that will make diaper changes go much smoother. This set from H&M, for example, is 95% cotton and 5% spandex.
Lamaze
When your baby starts crawling, you might consider adding some pants with built-in knee pads to their wardrobe. This will give them a little cushioning when crawling on wood floors or other hard surfaces.
Socks and booties
Our extremities, including hands and feet, get colder faster than the rest of our body. This goes double for babies as they lose heat more quickly than adults, so it's important to keep their little piggies dressed in the cooler months.
Gerber
The problem with most baby socks is they don't stay on. No matter how high you pull them up, one sock will inevitably be missing the next time you turn around. Gerber's Wiggle-Proof socks are designed to deal with this with elastic bands that hold onto your baby's calves without leaving marks.
Hudson Baby
Booties tend to stay on better than socks because they typically have some method of fastening around the ankle to prevent slippage. They can still be kicked off if your kiddo is determined enough, but at least their feet will be warmer for a bit longer.
Jackets
No matter where you live, at some point in your baby's first year it will be cold enough for you to want to throw on a jacket. If it gets really cold, you may even be tempted to dress them up in a heavy winter coat. Though that would undeniably be cuteness overload, the American Association of Pediatrics advises against bulky coats. This is mostly due to the fact that you can't safely buckle a child into a car seat while wearing one, as the jacket leaves space between the straps and your child's chest.
Carter
In addition to interfering with safety harnesses, thick jackets are largely unnecessary because you can dress a child in many thin layers and achieve the same result. A light fleece jacket like this pick from Carter's is warm and versatile, and can be all a baby needs for a stroll around the block or can serve as the final layer for a snow day.
Buckle Me Baby
If you just love the puffy jacket look, consider getting one from Buckle Me Baby. These coats are specially designed to maintain contact between the seat harness and your child. How it works is the front panel of the jacket unzips and opens, allowing you to buckle your little one in and zip the jacket back up over it. If you're going somewhere cold, this is a great choice to wear in the car while it warms up.
Dress clothes, special occasion
Babies aren't expected to dress up. If you showed up to a wedding with your six-month-old wearing their toastiest footie pajamas, people would understand. But we like dressing our babies up for special occasions, so having one set of fancy duds in the closet doesn't hurt. Sure, they might only wear it once, but think of all the adorable photos.
Cat & Jack
Though dress clothes by nature are less comfortable and convenient to get on and off, the same general rules for baby clothes apply: Make it as easy on yourself as possible. Imagine your baby having a two-way blowout in the middle of whatever special occasion you're dressing them for. Would it be a nightmare to change them out of the outfit you're looking at? Better keep shopping.
This little number is made up of two pieces. The top is really just a fancy onesie with the typical snaps on the crotch, but you wouldn't know it once it's tucked into those tiny chinos. Topping off the ensemble is a bow tie and suspenders, which are just precious.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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How to adjust to the end of daylight saving time
How to adjust to the end of daylight saving time
The end of daylight saving time means earlier sunsets and even earlier sunrises -- morning people, this one's for you. On Sunday, Nov. 7 at 2 a.m. our clocks fell back one hour, giving us one more hour of sleep that day, but considerably less sunshine in the evening.
For example, when daylight saving time ends in the city of San Francisco, citizens must greet the sunshine peeking through their window around 6:30 a.m., as opposed to the 7:30 a.m. time they're used to during DST. Conversely, nighttime will approach around 5 p.m., whereas the sun sets in San Francisco on Nov. 6 at 6:05 p.m. The time change in your area should look very similar; expect sunrise and sunset to occur an hour earlier.
There will be even less daylight as we near the Dec. 21 winter solstice, the day of the year that has the least amount of sun and longest night. Daylight saving time will return on March 13, 2022, but until then, you can expect more moonlight during your evening trips to the grocery store after work. Unless, of course, you're in one of the few states that doesn't participate in this clock-changing ritual.
Here's what you should know, and how to adjust to the time change without losing sleep.
2 states won't be changing their clocks, and more are on the way
If you're questioning why you have to change your clocks twice a year, you're not alone. Hawaii and Arizona don't observe daylight saving time because they both deem it unnecessary. Arizona has such a hot climate that they prefer shorter days, and Hawaii is located in a tropical region where there isn't a significant difference in daylight during summer versus winter.
Interestingly enough, 47 out of the remaining 48 states have all either passed, introduced, or attempted to pass a bill through legislature that proposed the abolishment of clock-changing. The bills that were signed into law are either waiting for Congress and the US Department of Transportation to make it official, and/or for their neighboring states to join the cause so they don't disrupt regional time zones.
Some argue for permanent daylight saving time, while others, like the American Academy of Sleep Medicine, say we should adopt standard time year-round. Either way, popular opinion is clear: DST is a pain. So why do we do it?
Why did daylight saving time start?
The idea of daylight saving was first proposed in 1895 in New Zealand, but it wasn't put into practice until World War I, when Germany used it as a way to save energy by using less electricity on lighting. The United States followed suit in signing DST into law in 1918 to preserve daylight and save energy, but it was quickly appealed in 1919 after the war due to its unpopularity among citizens.
Since then, the United States has had a long, confusing back-and-forth relationship with DST. For the most part states and cities have been left to decide for themselves whether they want to observe the time change or not. As you could imagine, this made it difficult for public transportation services and broadcasting networks on TV and radio to properly coordinate times.
In 1966, President Lyndon Johnson put an end to the confusion and signed the Uniform Time Act, which created set dates when the nation would collectively start and end DST. Any state that didn't want to participate was allowed to pass a law through their own legislatures, hence Alaska and Hawaii.
Zephyr18/Getty Images
Tips for adjusting to daylight saving time
Light and darkness play a huge role in dictating our circadian rhythms, the internal bodily process that signals when it's time to wake up and time to hit the hay. When the time comes to set the clock back, it might take your body five to seven days to properly adjust to the change due to changes in your sleeping patterns and productivity. You may feel yourself getting hungry earlier than you typically do, and drowsier earlier in the evening. Here are a few tips you can use to adjust to the new time change.
Prepare for the Sunday time change: Don't use getting an extra hour of sleep as an excuse to stay up later. Go to bed at the same time you typically do on Saturday to maintain your regular sleep-wake cycle.
Keep a routine sleep-wake schedule: After the time change, try going to bed and waking up at the same time each day to help reset your body's circadian rhythm. Once you get into a consistent pattern, your body will align with your schedule and naturally recognize when it's time to wake up or go to sleep.
Try a sleep mask: If you like to wake up in the morning on your own time and not the sun's time, aka 6:30 a.m., try using a sleep mask. There are options that fit comfortably snug around your face, preventing light from seeping in and waking you up.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Sugar cravings during pregnancy: How much sugar is too much?
Sugar cravings during pregnancy: How much sugar is too much?
In large amounts, sugar isn't good for you -- and that may be especially true when you're pregnant.
What you eat during pregnancy fuels not only your body's arduous journey in growing a whole new human -- it can also set the stage for your child's health once they leave the womb. Too much sugar can affect a growing fetus and influence childbirth and beyond, especially if you're one of the many people diagnosed with gestational diabetes.
But before we get into the nitty-gritty of sugar, Dr. Gloria Bachmann, an OB-GYN and director of the Women's Health Institute at Rutgers University, says it's important to think about your general diet and overall health in pregnancy -- ideally before you're pregnant in the first place. Bachmann says that when you're contemplating pregnancy is the time to make sure you're eating the most nutritious diet you can, and that you're in the healthiest shape you can be in.
"There are so many various diets available," Bachmann says. "And I think the one that's most important is the one that's well balanced." Eating enough protein, fats and carbohydrates is important, but part of a well-rounded diet is limiting sugar intake.
So, what are the sugar rules in pregnancy? Read on for advice on how excessive sugar intake can affect your pregnancy and how to satisfy your sweet tooth while you're expecting.
Read more: Foods to avoid during pregnancy
How much sugar can I have?
Bachmann advises pregnant patients to keep their free sugar intake under 30 grams (a little over 7 teaspoons). Free sugar is added sugar, which includes the sweetness in fruit juices, desserts and other foods. Sugar that comes naturally in foods, including sugar in the cells of fruits and vegetables, doesn't count toward your intake because this type of sugar doesn't have a negative impact on health, according to the British Heart Foundation.
For scale, a packet of sugar you'd put in your coffee is typically 4 grams of free sugar. A pint of Ben & Jerry's "Cannoli" ice cream has 30 grams of sugar, or your total daily amount of free sugar. That's why it's especially important to make healthy swaps of your favorite foods -- say, a juicy orange for dessert instead of a cookie.
This is a general example of how much a person should eat in pregnancy, but your own limit may depend on other factors, including whether you've been diagnosed with gestational diabetes.
Gestational diabetes occurs in about 2 to 10% of pregnancies, and it's diagnosed only in people who are "gestating" (aka pregnant). It happens when your body can't make enough insulin during pregnancy, according to the Centers for Disease Control and Prevention. There usually aren't symptoms of gestational diabetes, and you'll need to be tested to see if you have it. It typically develops between the 24th and 28th weeks of pregnancy, Healthline reported.
Blood sugar levels usually return to normal after a person's baby is born, per the CDC, but about 50% of people who have gestational diabetes will go on to develop type 2 diabetes. Gestational diabetes also puts the pregnant person's child at increased risk of developing type 2 diabetes later in their own life and of being born early, which can lead to breathing difficulties according to the Mayo Clinic.
The high blood sugar levels that a pregnant person shares with the fetus can also cause the baby to get too big, Bachmann says, which can complicate pregnancy.
"The other problem with increased weight is that a vaginal birth may not be possible because the baby will be too big to get through the birth canal," Bachmann says, which will then make a C-section necessary.
Making sure you're healthy before getting pregnant can reduce your risk of gestational diabetes, as a lack of physical activity can increase your risk of developing it. People in larger bodies, people with Polycystic Ovary Syndrome, as well as Black, Hispanic, Native American and Asian American people are also at greater risk of gestational diabetes.
If you develop it, gestational diabetes can be managed by keeping your blood sugar levels low by following a low-sugar diet or meal plan prepared by your doctor or dietician. If eating healthy and staying active isn't enough, your doctor may prescribe insulin or other medication, per the CDC.
Can I have more sugar in the third trimester vs. the second, or vice versa?
Nope, Bachmann says -- you should monitor and limit your sugar intake throughout your pregnancy, no matter which of the three trimesters you're in.
Read more: Pregnancy timeline: What happens each month and trimester
What about fake sugar?
Bachmann says some artificial sweeteners are OK in moderation, including sucralose (Splenda) and aspartame. (People who have the hereditary disease phenylketonuria or PKU should avoid aspartame, because their bodies can't break down aspartame, according to Johns Hopkins Medicine.) However, people who're pregnant should avoid saccharin, Bachmann says, which can cross the placenta and stay in fetal tissue. Many different foods can contain saccharin, including diet sodas, chewing gum, canned fruit, baked goods, vitamins and more, according to the American Academy of Family Physicians.
Similar to sugar, the "moderation" element may be key in artificial sweeteners. While many health experts seem to agree that most sweeteners are fine for most people when consumed sparingly, one study links low-calorie sweeteners to childhood obesity. If you're trying to cut back on sugar and find yourself turning to artificial sweeteners, talk to your doctor about when to replace the real stuff with artificial or low-calorie sweeteners.
Just like you, every pregnancy is unique. And once you become pregnant, it's an unreasonable ask to expect change overnight. This may be complicated further if you experience nausea or vomiting as a symptom of pregnancy. In terms of diet when you're trying not to throw up, Bachmann says to work with yourself, but that it's important you continue to eat things that include protein, fiber, calcium, carbohydrates and other fuel your body needs.
"It's always easier said than done -- if you have really severe nausea and vomiting in pregnancy, you really have to modify and see what you can tolerate," Bachmann says. "Try to stick to as healthy a diet as possible."
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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How to Train Yourself to Become a Back Sleeper (and its Benefits)
How to Train Yourself to Become a Back Sleeper (and its Benefits)
Unless you're some kind of Incredibles Elastigirl, there are three primary sleeping positions: side, stomach and back -- although, some can be a combination of these. In 2019, a study that involved over 3,700 volunteers concluded that only 7% of people sleep predominantly on their back, a stark contrast to the 54% of people who favor sleeping on their side.
However, what if back-sleeping had real, tangible evidence that it's better for you? Would you give it a try? It turns out there are many benefits to back-sleeping as it has a long list of benefits, ranging from reducing physical pain to preventing wrinkles and pimples.
Don't worry, it's never too late to train yourself to become a back sleeper, but it will take effort to accomplish. Becoming a back sleeper may not happen overnight, but it's worth a shot if you want to reap its benefits. Find out below how sleeping on your back can improve your health and the steps you can do to make the switch.
See more: Best mattress 2022
The benefits of back sleeping
Back sleeping has been praised as the ultimate sleeper position, and for good reason. It can do wonders for your body, face and overall health.
There are a few exceptions to this. The first is pregnant women (usually after 20 weeks) because back sleeping can cause more pressure to their bellies. The second is people who snore or suffer from sleep apnea, as back sleeping can cause the tongue to obstruct your airway and cause breathing difficulties. Otherwise, training yourself to sleep on your back is worth considering.
Prevent back and neck pain: The key to preventing back pain while you sleep is ensuring your spine, neck and head are all in proper alignment -- one straight line, if you will. Back sleeping on a firm mattress can promote a neutral alignment, relieving pressure on your back and spine. A 2017 study revealed that sleeping on your back with your arms resting on the side or your chest is the best position to relieve pain.
Prevent acid reflux and clear up your sinuses: Sleeping with your head elevated above your heart helps prevent the build up of mucus in your sinuses, and relieves symptoms for those who experience acid reflux by preventing the exposure of acid to the esophagus.
Reduce tension headaches: Headaches that originate from the neck or cervical spine can be confused with migraine headaches, and often happen because of compressed nerves in the neck. Back sleeping helps relieve pressure on your neck, similar to how back sleeping prevents back pain.
Prevent wrinkles and blemishes: Sleeping on your stomach with your face down can have an undesired effect on your appearance. The compression and pinching of your face against your pillow can lead to wrinkles and fine lines, and the same thing goes for your neck. Additionally, your pillowcase is a hub for bacteria and sebum which can lead to breakouts.
Prevent puffiness in your face: When you sleep face-down on your pillow, fluid can collect in the tissues of your face resulting in swelling, puffiness and under-eye bags. Sleeping face-up on your back with your head elevated ensures the fluid is properly drained out.
How to train yourself to sleep on your back
Pillow placement is key
Use pillows to your advantage to help train yourself. You should have a pillow with medium loft (height) to keep your head propped up, a pillow under your knees and a pillow under your lower back. This helps support the natural curvature of your body and relieve pressure.
You can also create a pillow fortress to surround your whole body. It can prevent you from changing into a new position, and make you feel so cozy that you don't even feel the need to roll around.
Properly elevate your head
To elaborate on step one, your pillow should keep your neck in a slight "C" curve to help reduce pressure on your neck and head. If you're staring straight up at the ceiling, your pillow isn't tall enough. If you're fully facing the wall in front of you, your pillow is too tall. The perfect back-sleeping pillow will be somewhere in between.
Make sure your bed is firm enough
Back sleeping on a soft mattress is a recipe for back pain. A soft mattress lacks the support to keep your spine and neck in a neutral alignment, allowing your back to sag into the bed. Instead, try a firm mattress or firm mattress topper to make your bed feel more accommodating.
Try an adjustable bed frame
My Slumber Yard
An adjustable bed frame that allows you to move the head and foot positions up and down can keep you in a comfortable sleeping position, while also discouraging you to switch to your side or stomach.
By raising your head above your heart and slightly raising your feet, you go into a "zero gravity" mode, and it relieves pressure from all parts of your body -- like you're floating in space (hence the name). The positioning also prevents you from moving into an uncomfortable position on your side or stomach.
Consider the starfish position
If you're a single sleeper, your bed is your oyster and you can do as you wish without bothering a co-sleeper. In that case, lay with your legs and arms spread out and stretched each way like a starfish. You're able to evenly disperse your weight to prevent the build-up of pressure, and people who have tried it swear by it.
Mind your late-night meals
As tasty as pizza and hamburgers are, try to refrain from eating heavily fatty foods too close to bedtime. If you eat dinner less than 2 hours before you plan to go to bed, you may feel an uncomfortable pressure on your belly when you try to sleep face-up.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
How We Might Get Better Sleep, According to Our Ancestors
How We Might Get Better Sleep, According to Our Ancestors
Losing out on glorious sleep because you woke up at 3 a.m. can feel like standing next to a running faucet while you're thirsty. But what if I told you that throughout human history, waking up in the middle of the night was a completely normal event, and that sleeping in two shifts might actually save you some stress instead of causing it?
Biphasic sleep is a pattern of sleep where people doze off during two different times during a 24-hour period. Most of us are used to a monophasic sleep pattern, or one period of sleep that lasts roughly 8 hours.
Some reports on earlier time periods, many of them thanks to the research of historian Roger Ekirch, suggest that we might actually be hard-wired for biphasic sleep. Stories of earlier humans going to sleep when it got dark, only to rouse around midnight to cook, talk with your neighbor, do a chore or more, then go back to sleep until morning offer glimmers of interest to those of us who have a hard time staying asleep throughout the night.
"It wasn't pathologized or weird, it was just what you did," said Sara Mednick, a professor in the Department of Cognitive Science at the University of California, Irvine. She's the author of The Power of the Downstate: Recharge Your Life Using Your Body's Own Restorative Systems.
"This idea that we should be sleeping in one solid dose is a pretty new phenomenon," she added.
But the reasons for that may have less to do with how our brains are hard-wired for sleep, and more to do with how we evolved as a culture and a working society.
Here's what we know.
See more: Best Mattress for 2022
Modern work patterns and everyday demands might be some reasons our sleep schedules don't follow a biphasic sleeping pattern.
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What counts as biphasic sleep, and why did people do it?
Biphasic sleep is any two segments of sleep in a single day. That could mean getting 6 continuous hours of sleep at night, and then a short nap during the day. Or you could follow the more historic pattern in literature of going to bed relatively early right when it gets dark (around 8 or 9 p.m.), waking up in the middle of the night for an hour or two and then going back to sleep until the morning sunshine hits your eyes. But the latter, more sunlight-based approach might be more difficult for most people who follow a more structured 9 a.m. to 5 p.m. workday.
"I'm not sure how many people could adapt to that kind of schedule," said Dr. Federico Cerrone, who specializes in respiratory health and sleep medicine at Atlantic Health System. He said that while there is evidence that people once slept in at least two segments per day, the historical circumstances were very different. Homes were candlelit, so people didn't have artificial light to keep them awake, and they worked to different schedules. This was before the Industrial Revolution in the US, when our bodies' rhythms became more stitched to our work schedules.
Some people still participate in biphasic sleep regularly today, and it may be more common in some cultures.
"People have been taking siestas a long time," Cerrone noted.
While biphasic sleep is also segmented, it's different from polyphasic sleep, which comes in different patterns people might try for productivity. But it can drastically cut down the number of sleep hours and be an "unmitigated disaster" for one's health, according to CNET's Mark Serrels.
See more: Best Mattress for Side Sleepers
Who should try it?
According to Cerrone, there's no big benefit to biphasic sleep over monophasic sleep -- or vice versa -- so long as you're getting the recommended amount of sleep, which is at least 7 hours for most people.
"Let's just get enough sleep," Cerrone said. He added that despite historical evidence people used to sleep in at least two segments, "there's no proof to say that's a good schedule."
But for people who commonly wake up in the middle of the night -- and then agonize over it -- embracing a biphasic sleep schedule might help unstick you from a sleep-deprived loop. People often wake up in the night, then become scared because they think they have insomnia, Mednick says. Perhaps trying biphasic sleep safely could help you break that cycle.
"It all depends on how people feel once they try to be biphasic," Mednick said. If adjusting your sleep cycle into two segments is helpful, keep using it. (Maybe you've tried the ancestral way of going to bed early, then going to bed again in the early morning.) If you feel unwell or you have symptoms of sleep deprivation, don't keep trying to make it work.
And if you do lean into biphasic sleep, listen to your body's natural cues telling you to rest. "Go to sleep the second you're getting tired," Mednick said. "Don't try to soldier on."
For tips on how to get better sleep, check out our article on the best 7 foods for sleep or consider these natural sleep aids to help insomnia.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
What States Can and Can't Do When Banning Abortion
What States Can and Can't Do When Banning Abortion
For more information about your reproductive health rights and related federal resources, you can visit the US government's
Reproductive Rights
site.
Whether someone can get an abortion or related medical procedure mostly hinges on which state they live in after the Supreme Court overturned Roe v. Wade last month and ended the constitutional right to abortion. But the switch from federal protection to state law isn't straightforward and has led to confusion and misinformation on what pregnant patients and physicians can do.
In this still developing landscape, how confident can people be that their treatment is still legal?
"The answer to all your questions is 'Who the heck knows,'" said Dr. Louise Perkins King, a surgeon and bioethicist at Harvard Medical School. "And that's the problem."
The US Department of Health and Human Services issued guidance on July 11 reminding physicians of their responsibilities under the existing Emergency Medical Treatment and Labor Act, or EMTLA, which supports the need to treat and stabilize patients in an emergency, including pregnant patients who may require an abortion. Days later, Texas sued the Biden administration over the law, which allows for medical assistance to save the life of the mother, because, Texas Attorney General Ken Paxton said, it "seeks to transform every emergency room in the country into a walk-in abortion clinic."
On Tuesday, a judge in Texas blocked the EMTLA guidance, so physicians in that state may no longer be protected by federal law if they perform an abortion when they deem it medically necessary but it falls outside of Texas' interpretation of a life-endangering pregnancy. Physicians nationwide who are members of the American Association of Pro-Life Gynecologists and Obstetricians or the Christian Medical and Dental Association are also exempt -- a total of about 18,000 health care providers, according to the court document.
Texas' new trigger law -- which will be in effect on Aug. 25 -- bans all abortions except when the pregnancy puts the mother "at risk of death or poses a serious risk of substantial impairment of a major bodily function." Physicians who perform an illegal abortion will be committing a felony. It doesn't make exceptions for rape, incest or fetal abnormalities, and it also doesn't make an exception for when the pregnant person's risk of death would come from a "claim or diagnosis" that they'll be hurt or might die in the future. (This could be interpreted to mean a doctor can't provide an abortion if a woman threatens to die by suicide because she has depression.) All abortions are currently banned in Texas after the state's Supreme Court ruled that a law from the 1920s could stand.
Legal battles within some states will continue to shape post-Roe America, with the landscape changing by the day. And lawsuits like the one in Texas clarify the country's stance on whether state law preempts federal rule on abortion or reproductive health care. Basically, can federal regulations trump state law?
"There's going to be cases that are going to have to determine this question," I. Glenn Cohen, a professor and bioethicist at Harvard Law School, said.
The argument over medication abortion access -- which is banned or restricted in many states but still available to people if they order it (not without risk) online -- will likely also be one of the first big court cases post-Roe, Cohen said. Questions of whether federal regulations on medication abortion conflict directly enough with state restrictions will continue to be center stage.
Medication abortion, for use in early pregnancy, accounts for more than half of abortions in the US. Restricting the pills is the new frontier of abortion bans.
Robyn Beck/Getty Images
Other federal guidance issued by the Biden administration includes a reminder to pharmacists that they are required to fill medication and birth control prescriptions for patients. Failing to do so is discrimination based on pregnancy status. This was in response to the many reports of women having treatment delayed or prescriptions denied while health care workers try to navigate around new state laws.
Here's what we know today.
Can states ban abortion pills? Not completely, but some are trying.
Any state with a current total ban on abortion -- including Texas, Oklahoma, South Dakota, Alabama, Arkansas, Mississippi, Missouri and Wisconsin -- also bans medication abortion. Heavy restrictions in other states, including Tennessee and South Carolina, which ban abortion after about six weeks, also extend to medication abortion. This means providers can't prescribe the medication in those states and patients can't fill prescriptions at pharmacies.
"If a state law bans abortion broadly, that includes medication abortions," Elisabeth Smith, director of state policy and advocacy at the Center for Reproductive Rights, told MedPage Today.
But abortion bans and state laws seek to punish abortion providers or people who assist them, not the person seeking the abortion (there's reason to believe this might change in the future). For now, people living in the most restrictive states can still order pills from an overseas pharmacy, including Aid Access. However, the pills could take awhile to arrive and potentially put the person past the point of pregnancy for which the medication is safe and effective (about 10 weeks).
Peter Dazeley/Getty Images
The fate of medication abortion pills in Republican-leaning states centers on mifepristone, the first pill given in the two-dose regimen of medication abortion. Because the US Food and Drug Administration approved mifepristone as a safe and effective way to end a pregnancy over 20 years ago, states shouldn't be able to restrict it, the US attorney general's office argued the same day Roe was overturned. (Misoprostol, the second pill, is used off-label for abortion and miscarriage treatment. It's also used to treat health conditions such as stomach ulcers.)
Whether this federal regulation (and the FDA's stamp of approval) supersedes state laws will need to be decided. Cohen said this is likely to be determined by the Supreme Court as "one of the first post-Dobbs cases."
"It's unclear whether that's going to be a winner of an argument, to be perfectly honest," Cohen said.
Last year, the FDA extended a pandemic-era rule that allowed patients to get medication abortion pills through the mail, instead of requiring them to be prescribed in person. This was seen as a victory for the American College of Obstetricians and Gynecologists and other medical groups, which viewed the in-person requirement as unnecessary for a medication that's safe and effective in early pregnancy.
But states have their own requirements for medication abortion, and providers licensed in Montana can't prescribe pills to patients who travel over from a restrictive state like South Dakota, NPR reported.
Read more: Worries About Post-Roe Data Privacy Put Spotlight on Period Apps
Ectopic pregnancies can't result in a delivery and require medical treatment. Symptoms can start with typical pregnancy signs, including a missed period, but can progress to abdominal or pelvic pain, vaginal bleeding, weakness and more.
Svetlana Gustova/Getty Images
Can states ban treatment for high risk pregnancies? The HHS says no, but doctors say state laws are restricting care.
Even though the most restrictive states banning abortions leave room for some degree of medical emergency, practicing physicians need to decide where the medical emergency line is – and risk prosecution if a state sees it differently.
This month, the story of a 10-year-old girl who was raped and pregnant and who traveled to Indiana from Ohio, where abortion is banned around six weeks without exception for rape or incest, made headlines. Not only was the physician publicly questioned by Indiana's attorney general on whether she followed state law, but Ohio Attorney General Dave Yost said in the aftermath that the girl should've been able to legally get an abortion under the state law's medical emergency exemption. Ohio's OB-GYNs disagreed.
"It states specifically 'medically diagnosed condition,' and as far as I can tell, adolescent pregnancy is not a medically diagnosed condition that's listed," Dr. Jason Sayat, a Columbus OB-GYN, told the Ohio Capital Journal.
The Department of Health and Human Services reminded physicians and hospitals that if they want to keep their Medicare agreement and avoid "civil penalties," they must treat pregnant patients and provide abortions if necessary as required under the 1986 Emergency Medical Treatment and Labor Act. The EMTLA, now blocked in Texas, outlines certain life-endangering pregnancies that doctors must treat regardless of state law, including ectopic pregnancies, preeclampsia and complications of pregnancy loss.
But that narrow line of abortion exceptions for medical emergencies given by states like Wisconsin is what's troubling Dr. Jennifer McIntosh, a maternal-fetal medicine physician practicing in the state. While Wisconsin's attorney general said he wouldn't enforce a ban, physicians there stopped performing abortions because the state has a pre-Roe criminal statute that prohibits most abortions. The "save the life of the mother" abortion exception language in that law can leave out health conditions which may not be an immediate emergency but can become one down the line.
"Some of what we do is to prevent emergencies from happening," McIntosh said. "To have to wait for an emergency to actually appear puts your patient's life at risk."
The treatment for an ectopic pregnancy is termination, because terminating the pregnancy is the only safe outcome when an embryo grows outside of the uterus, typically in a fallopian tube. Without treatment, the fallopian tube is likely to rupture, which can lead to internal bleeding and death. But some laws, like one in Texas, specifically restrict medications including methotrexate, which has led to access problems for people who are pregnant as well as people who are taking methotrexate for another health reason.
Complicating confusion and risk over how abortion bans will affect treatments for ectopic pregnancies is the fact that more rare types of ectopic pregnancies exist, including ones where the pregnancy is growing inside a C-section scar or other area outside the safety of the main cavity of the uterus -- but still technically in the uterus. These rarer kinds of ectopic pregnancies are also life-threatening, and may be more difficult to diagnose and treat as such in a state that bans abortions with an emphasis on the pregnancy being in the uterus.
Saul Loeb/AFP/Getty Images
States are not prosecuting people who have abortions (yet)
Current state laws -- both those in effect and those in limbo in court -- prosecute other people involved in an abortion, not the person who's pregnant.
But the health impact may be already felt when a doctor is hesitant to treat patients, or pharmacists are reluctant to fill a prescription for mifepristone before interviewing a woman to ascertain whether her pregnancy is already ended and her situation is in line with state law.
"Even in these straightforward cases of basic OB/GYN practice, the laws leave providers questioning and afraid," Dr. Carley Zeal, an OB-GYN in Wisconsin, told The New York Times. "These laws are already hurting my patients."
Aside from hesitancy among health care providers, physicians also fear that worries people have about being prosecuted for having an abortion or miscarriage will stop patients experiencing complications from any kind of pregnancy loss from seeking care.
That's because it was already happening, before Roe was overturned. According to the National Advocates for Pregnant Women, there were over 1,700 arrests or prosecutions of women from 1973 (when Roe became law) to 2020 where their pregnancies were the focus of the case against them.
So will doctors report you if they suspect you had an abortion?
"The vast majority of health care professionals will not do that, because that's not caring for their patients," King said. But, she added, "I'm sure there's a very small, but unfortunately detrimental, minority who might."
Your current access to birth control shouldn't be impacted by the overturn of Roe v. Wade. However, there's reason to believe that could change in the future.
Carol Yepes/Getty Images
Birth control is still protected under the Affordable Care Act
Right now, IUDs, birth control pills and other birth control methods are legal in all 50 states. And they should also be covered at no out-of-pocket cost for those covered under the Affordable Care Act. The right to birth control is protected under two Supreme Court rulings: Griswold v. Connecticut (1965) and Eisenstadt v. Baird. (Another Supreme Court Case, Burwell v. Hobby Lobby Stores, chipped away a little of that protection, however, finding that some corporations are exempt for religious reasons.)
Plan B or "morning after pill" brands are also not included in abortion bans, because they will not end an existing pregnancy. Most health plans should also cover them.
Legislators in Missouri last year voted to block taxpayer funding for IUDs and emergency contraception, casting doubt that all birth control devices will be protected indefinitely, at least in some states. The claims of legislators like Paul Wieland, a Republican state senator in Missouri, are that anything that has the potential to disrupt a fertilized egg's implantation into the uterus is an abortifacient.
The medical community has been clear that IUDs and emergency contraception do not cause abortions and will not end an existing pregnancy. Copper IUDs work mostly by causing a chemical change in the sperm and egg before they meet, according to the World Health Organization. Hormonal IUDs like Mirena work mostly by thickening cervical mucus so sperm can't reach the egg, and can also prevent ovulation. Plan B and similar pills likely won't work if a person has already ovulated, meaning the chances of it stopping implantation are currently understood to be slim.
Nevertheless, unlikely occurrences or instances where a fertilized egg may be prevented from implanting into a uterus could be called into question in future court cases.
Read more: Could a Post Roe v. Wade World Impact Your Access to Birth Control?
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
