With more hours of sunlight and warmer weather you may spend more time outdoors.While that may mean greater fitness from the physical activity, you will be at risk of several outdoor injuries. Be proactive and prevent warm weather ailments with these tips.
Remember it’s Spring forward to Daylight Saving Time
Most of the United States changes to Daylight Saving Time on the second Sunday of March every year
So you will either be going to bed an hour later than usual, or awakening an hour earlier.
sleep
Either way, your body will tell the difference until your sleep cycle adjusts; I know mine always does. WebMD offers these tips to make the change easier.
If getting a good night’s sleep is a persistent problem for you, check out the information I shared in this post.
With more hours of sunlight and warmer weather you may spend more time outdoors.While that may mean greater fitness from the physical activity, you will be at risk of several outdoor injuries. Be proactive and prevent warm weather ailments with these tips.
insect bites and stings
Protect yourself against mosquitoes and other insects.
Protect your skin with sunscreen while you’re outside.
(These are affiliate links placed here for your convenience. This blog can earn a commission from sales from these links. This does not imply endorsement of these products.)
blisters and other wounds
Protecting your feet.
Whether walking, jogging, gardening, or sports, our feet can take a beating from outdoor activity.
You probably don’t worry much about blisters- until you get one. Then the pain can inhibit walking, or even wearing a shoe.
At worst, blisters can become chronic wounds, get infected, and threaten limbs in susceptible persons like those with diabetes or poor blood flow.
Ways to prevent blisters include-
Proper fitting shoes, not too tight or too loose
Breaking shoes in before activity likely to cause a blister, like running, dancing, long walks, sports
Wearing absorbent cushioned socks, perhaps 2 pair together
Seasonal allergies, like other allergies, develop when the body’s immune system becomes sensitized and overreacts to something in the environment that typically causes no problem in most people.
exploring the HEART of health this spring
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Dr. Aletha
Use these links to share the heart of health wherever you connect.
This post provides insights into chronic insomnia, a condition characterized by persistent sleep difficulties affecting daytime function. It emphasizes identifying underlying medical issues and prioritizes lifestyle changes, or sleep hygiene, as initial treatment. Cognitive behavioral therapy for insomnia (CBT-I) is highlighted as an effective intervention, with online options available for convenience.
updated December 9, 2025
Sometimes getting a good night’s sleep can be a challenge.
(Affiliate links are used in this post.It costs nothing extra to shop through these links and this blog may earn a small commission, which funds its existence. )
What is Chronic Insomnia ?
Most of us have trouble sleeping occasionally, but if you persistently have difficulty with sleep, you may have a medical condition associated with sleep disturbances. These include
Some people have true chronic insomnia, meaning persistent sleep difficulty alone. There are various criteria to diagnose chronic insomnia but in general include
difficulty falling or staying asleep
at least 3 nights per week for at least 1-3 months
with impairment of daytime function, such as fatigue/sleepiness, poor concentration, irritability, school or work dysfunction
How is chronic insomnia managed ?
First step in treatment of chronic insomnia as well as occasional difficulty sleeping is identifying and treating any underlying medical issues that might contribute to poor sleep. In addition to the ones mentioned above these include
pain, of all kinds
heartburn (gastroesophageal reflux)
congestive heart failure
lung diseases like asthma causes nighttime breathing difficulty
In this post I review options to improve our sleep. Daylight Saving Time can disrupt sleep, akin to jet lag. Chronic insomnia involves difficulty sleeping regularly, potentially linked to medical conditions. Treatment begins with addressing underlying issues and adopting sleep hygiene practices, such as exercise and routine. Cognitive Behavioral Therapy for Insomnia (CBT-I) is effective…
Experts recommend sleep hygiene, basically lifestyle changes, as the initial treatment.
For optimal sleep you should
Engage in regular exercise- moderate intensity , tai chi , yoga and low-impact aerobic exercise
Avoid evening large meals
Limit caffeine, tobacco and alcohol
Use the bedroom only to sleep and for sex
Maintain a regular bedtime-awake schedule
Avoid daytime naps
Avoid distracting stimuli at bedtime-watching television, using electronic devices, talking on the phone
Stay in bed only while sleep
How to dim the Lights
The light from electronic devices- clocks, thermostats, televisions, monitors-can disturb your sleep even after you turn off your phone and tablets. This light can be blocked by stick on light blocking covers than can block out the majority of it.
Light from my clock made it hard for me to fall asleep before I discovered these products. With them I fall asleep easier, and can fall back asleep if I wake up.
Maintaining a regular schedule helps to set or reset your sleep/wake cycle. So go to bed at the same time every night and wake up at the same time every morning.
However, if you can’t sleep, rather than lie in bed awake, you should get up, do a non-stimulating activity, then return to bed when sleepy.
Using a computer, laptop, or tablet before going to bed can impair sleep.
If you have persistent sleep loss, consider more intensive therapy by a professional.
CBT-I combines cognitive therapy with sleep restriction, relaxation training and stimulus control.
Treatment typically requires 5-8 sessions conducted by a health professional trained in its use. Patients need to participate by keeping a sleep diary and writing down daily thoughts in a journal, while continuing with the sleep hygiene practices mentioned above.
Writing thoughts in a journal is often encouraged in cognitive behavioral therapy. (photo from the Lightstock.com collection)
One study found 70% of those participating improved their sleep, compared with 43% who received education only. If you can’t find a trained therapist or don’t have time for office based therapy, this may be a good option.
SleepPhone by Acoustic Sheep
A physician, Dr. Wei-Shin Lai had trouble falling asleep after being awakened at night by calls from the ER. Her husband suggested listening to relaxing music to help her fall asleep.
She designed a comfortable headphone for her own use, and eventually started a company to make and sell them . You can try her SleepPhone made by her company AcousticSheep.
Manage Stress, Learn to Relax
If you have occasional trouble sleeping due to stress, relaxation techniques can help you. Techniques include meditation, yoga, imagery, abdominal breathing and muscle relaxation techniques . These can reduce tension and anxious thoughts that inhibit sleep onset and maintenance.
A college graduate receives a gift certificate for a book, choosing a technical manual for his engineering career. This post reflects on the need for coping mechanisms for life’s stressors, sharing five essential steps to manage stress and strain. These steps include maintaining a routine, seeking social support, focusing on the positive, staying active, and…
Curious about sleep apnea? Dr. Deborah Burton offers this review of another common sleep problem.
Exploring the HEART of Health
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