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5 sleep tips to get better rest during the busy holiday season

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5 sleep tips to get better rest during the busy holiday season

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Getting a good night’s sleep can be a little more challenging amid the hype of the holidays.

With changes in routine, diet and potentially time zones, quality sleep could be difficult to come by.

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Around 42% of U.S. adults struggle with sleep issues during the holiday season, according to a CNET survey.

DO WOMEN NEED MORE SLEEP THAN MEN? HERE’S WHAT EXPERTS THINK

More than half of millennials and Gen Zers said their sleep quality was impacted significantly over the holidays, the survey found.

42% of U.S. adults struggle with sleep issues during the holiday season, according to a survey. (iStock)

Dr. Brian Licuanan, a board-certified clinical psychologist in California, told Fox News Digital that there are a variety of reasons sleep can be disrupted, including medical and mental health conditions, diet, alcohol intake and other lifestyle behaviors, like screen exposure.

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Spending the holidays in someone else’s home or experiencing a change in a normal wake/sleep routine can also impact sleep quality, he said.

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Licuanan, author of “How to Get Your Resisting Loved One Into Treatment,” offered the following five tips on how to improve sleep during the holiday season.

1. Prepare to sleep away from home

Especially for those who are traveling across time zones, sleep schedules will most likely take a hit.

“Try to adjust accordingly,” the expert suggested. “If you’re in a time zone ahead of your usual one, consider going to bed earlier, since you may feel sleepy sooner.” 

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One expert suggested bringing earplugs or a sleep mask when sleeping away from home. (iStock )

“If you’re in a time zone behind your usual one, try delaying your bedtime to allow your body to build up enough sleepiness.”

If you’re staying as a guest in someone’s home or at a hotel, it might be helpful to bring some tools to help ensure a good night’s sleep.

TO IMPROVE YOUR SLEEP, DO THIS ACTIVITY BEFORE BED, EXPERTS SUGGEST

This could include earplugs or eye masks, Licuanan said, which are “good ways to replicate the quiet and darkness that you may have in your home.”

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2. Be mindful of changes in diet, alcohol and exercise

As many people may eat and drink more than usual during the holidays, Licuanan advised being mindful of the amount of consumption.

Exercise routines are likely to shift during this time as well.

“[Alcohol] could impair certain stages of sleep, causing you to feel groggy and tired the following day,” the expert said. (iStock)

“[Alcohol] could impair certain stages of sleep, causing you to feel groggy and tired the following day,” he said.

“Carve out time for exercise and healthy eating habits, as that will help you relax and promote better sleep.”

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3. Stay organized

Keeping organized during the busy holiday season can help prevent the mind from racing before bed, according to Licuanan.

He recommended making a list of items or tasks that need to be done the next day to organize your thoughts.

TRAVELING FOR CHRISTMAS? STAY HEALTHY WITH THESE 7 TIPS

“Writing things down can help you feel more relaxed and take out the extra and unnecessary thoughts that can disrupt your sleep,” Licuanan said.

Staying on top of what needs to be done can promote better sleep, experts say. (iStock)

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4. Communicate with your partner

Balancing relationships over the holidays can also cause unwanted stress and sleep disruption.

To prevent unnecessary hiccups, Licuanan encouraged having an open dialogue with your partner about holiday expectations.

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“Divvy up responsibilities, so one person is not overwhelmed with things to do,” he advised.

“Such activities can include buying groceries, wrapping gifts, picking up family members at the airport or providing entertainment for guests.”

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Dividing responsibilities between partners can prevent overwhelming one person and promote more restful sleep. (iStock)

5. Practice mindfulness and relaxation techniques

While the holidays can be filled with potential stressors, Licuanan suggested practicing mindfulness and relaxation techniques to fuel good sleep later.

“Continual social gatherings, travel and spontaneous activities can all heighten stress levels,” he said. 

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“Managing the levels of stress with mindfulness and relaxation techniques can help ensure that you are relaxed physically and mentally in order to better accomplish good, relaxed sleep.”

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Licuanan encouraged all holiday celebrants to stay positive, have fun and try to enjoy the season.

“Though the holidays may present a level of stress, it’s important to remember things such as gratitude and the positive things in life, as a positive mindset can lower stress, which will likely improve sleep quality,” he added.

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3 Best Peptides for Weight Loss—and the Viral One Doctors Say To Skip

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3 Best Peptides for Weight Loss—and the Viral One Doctors Say To Skip


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Best Peptides for Weight Loss After 50 and One To Skip




















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Parasitic infection causing ‘explosive’ stomach illness exceeds 1,000 cases in northern state

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Parasitic infection causing ‘explosive’ stomach illness exceeds 1,000 cases in northern state

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Cases of cyclosporiasis infections are rising across America, with more than 1,000 people diagnosed in Michigan and more than 500 in Ohio.

This is the largest outbreak of its kind in Michigan’s history and one of the country’s largest in years, according to the Associated Press.

The parasitic infection can cause weeks of watery diarrhea. The source of the infections has not been identified and no deaths have been reported.

MYSTERY PARASITE LEAVES AMERICANS BATTLING ‘EXPLOSIVE’ ILLNESS AS CDC INVESTIGATES

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Michigan officials announced the outbreak last week following the identification of more than 170 cases since June 22 in the southeastern part of the state. Typically, only about 50 cases are identified in Michigan each year, according to AP.

A cyclospora infection often causes watery, “explosive” diarrhea that can last for weeks or even months if left untreated, the CDC says. (iStock)

Similar illnesses have been reported in 28 other states, including neighboring Ohio, where diagnoses have popped up across the Michigan border.

Cases have been climbing since the CDC identified an uptick in infections in mid-June, with illnesses now reported in dozens of states.

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Michigan has now reported more than 1,200 cases and at least 40 hospitalizations. In Ohio, northwest counties have identified more than 500 cases, including at least 306 in Lucas County, according to the latest available local figures.

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Texas has reported at least 48 cases, and illnesses have been identified in numerous other states as health officials investigate the source.

The hallmark symptom of a cyclospora infection is watery, often “explosive” diarrhea that can last for weeks or even months if left untreated, the CDC says.

Other symptoms of cyclosporiasis include severe abdominal cramping, bloating, nausea, fatigue and significant weight loss. (iStock)

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Other symptoms include severe abdominal cramping, bloating, nausea, fatigue and significant weight loss.

The official outbreak season for the parasite runs from May 1 through Aug. 31, a window where warmer temperatures historically coincide with a spike in infections, according to the CDC.

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While the infection can sometimes clear up on its own, it frequently requires antibiotics. The CDC advises anyone experiencing symptoms of cyclosporiasis to contact a healthcare provider for testing and treatment.

The CDC, alongside the Food and Drug Administration and state health officials, is actively investigating several multistate clusters, but they have yet to find a cause behind the spread.

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Fresh produce should be washed thoroughly before eating, although this may not eliminate the risk of infection, the AP noted. (iStock)

Past infections have reportedly been linked to consuming contamined fruits or vegetables, or being exposed to contaminated irrigation water.

Fresh produce should be washed thoroughly before being eaten, although this may not eliminate the risk of infection, the AP noted.

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Michigan officials recommend purchasing salad mixes or whole heads of lettuce instead of pre-washed, bagged lettuce. Remove two to three leaves from the outer layer of the lettuce head before washing and cook vegetables when possible.

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Fox News Digital’s Khloe Quill contributed to this report.

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Dr Oz links obesity to chronic disease surge, says GLP-1s can ‘jumpstart’ better health

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Dr Oz links obesity to chronic disease surge, says GLP-1s can ‘jumpstart’ better health

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GLP-1 weight-loss drugs have become a prevalent part of American healthcare, and the current administration is getting behind the movement.

In an exclusive interview with Fox News Digital at the Great American State Fair in the nation’s capital on July 6, CMS Administrator Dr. Mehmet Oz voiced his support for the use of GLP-1 (glucagon-like peptide-1) medications, such as Ozempic, for appropriate uses.

“I’m a fan of GLP-1 drugs when used correctly,” he said. “They do help people who are overweight lose weight quite effectively. They’re not a replacement for diet and exercise, but they might jumpstart the system so it’s easier for you to use healthier tactics.”

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This is especially helpful for those who may have trouble moving due to joint pain or are experiencing internal dysfunction, Oz said.

Certain GLP-1 drugs are covered by Medicare for overweight candidates with certain conditions, such as high blood pressure and diabetes, and Oz projected the benefits will continue to benefit taxpayers.

Dr. Mehmet Oz is pictured in Washington, D.C., at the Great American State Fair, where he spoke about federal health policy. (Angelica Stabile/Fox News Digital)

“We believe these are so effective in reducing conditions like high blood pressure and diabetes that they’ll actually save money for the federal taxpayer, because [they’re] going to make you healthy enough that you don’t have to consume health services,” Oz said.

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“We think about 70% of all the money we spend on healthcare is caused by chronic conditions, and obesity is the No. 1 driver of all that, so it’s a smart decision.”

Oz recently announced the launch of the Medicare GLP-1 Bridge program, which will allow more seniors to access GLP-1 drugs for only $50 a month if they meet qualifying health criteria and receive prior authorization from a doctor.

The doctor expressed support for broadening affordable access to GLP-1 medications for Americans. (iStock)

“There are a lot of overweight people who don’t have high blood pressure, diabetes or other conditions, so they don’t get access to the drug normally,” he said. “We want them to have the ability to use it as well.”

Although these access shifts could boost Americans’ overall health — and in some cases could be lifesaving — Oz noted that there is “no silver bullet” when it comes to these medications.

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“I love the fact that the innovation that’s coming out of pharmaceutical companies is allowing us to save lives and make lives better,” he said. “But the real secret to longevity is eating right, exercising, sleeping, dealing with the stress of your life, finding some purpose in your existence [and] realizing you have agency over the future.”

“These are things that your mom would have told you [and that] you don’t need a doctor to be emphasizing.”

Medicating appropriately, combined with eating right, exercising and staying connected with others, can help make health goals attainable, the doctor said. (iStock)

While GLP-1s may not be a fix-all, combining these medications with foundational health practices “makes a lot of sense,” Oz said.

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“I don’t want people being fat-shamed … I don’t want you feeling guilty that you’re gaining weight even though everyone else around you seems to have figured it out,” he said. “It’s not that simple — our set points for hunger are different. We have different things going on in our lives.”

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“But if you realize how precious you are — the temple of the soul is so valuable. It’s the greatest gift your parents ever gave you, and you take advantage of every tool out there to make it work … which includes using medications when appropriate. That, to me, is MAHA.”

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