#health

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Hypertension – An Unfelt Deadly Force

A blood pressure cuff with a black tube
May in National High Blood Pressure Education Month. Blood pressure is a measure of the force pushed against artery walls as blood is pumped by the heart throughout the body. Hypertension, or high blood pressure, is often referred to as the “silent killer” because most who have it don’t experience significant symptoms. According to the Ohio Department of Health, 35.6% of adults in the Buckeye State have been diagnosed with hypertension, but as many as 50% of Ohio adults are likely living with high blood pressure. This is alarming because uncontrolled high blood pressure is quietly damaging the body. If blood pressure remains elevated over time, it can result in heart disease, stroke, kidney damage, and even affect vision and sexual health. Heart disease is the leading cause of death in Ohio and America. Stroke is a leading cause of disability and death. Kidney disease and vision loss can be costly conditions and may greatly impact a person’s quality of life.

What can we do to understand and lower our risk of high blood pressure? First, it is important to have our blood pressure checked on a regular basis. According to the American Heart Association, normal blood pressure is defined as <120/<80 mmHg. The top number is referred to as the systolic blood pressure, measured when the heart is actively pumping blood, and the bottom number is the diastolic pressure, or the pressure when the heart is in the resting phase. High blood pressure occurs when the systolic pressure is 130 or higher and/or the diastolic pressure is 80 or higher. Either number can be elevated and used to diagnose high blood pressure, but the systolic number is usually more indicative of cardiovascular disease, especially in people over 50. As we age, the systolic blood pressure goes up as a result of build-up of plaque in our blood vessels and loss of elasticity or stiffening of large arteries. These are both precursors to more serious heart disease. A blood pressure reading of higher than 180 mmHg systolic or > 120 mmHg diastolic is considered a hypertensive crisis and may require immediate medical attention.

How can we prevent high blood pressure or lower it? First, if we have been diagnosed with hypertension, it is important to follow our doctor’s treatment plan, which may include routine medications and lifestyle habits. Healthy lifestyle habits, including regular exercise and consuming a healthy diet, can benefit all of us. Regular physical activity, at least 150 minutes per week, helps lower stress and improves our blood pressure and overall cardiovascular health. Eating healthy, including following DASH (Dietary Approaches to Stop Hypertension) guidelines, helps lower our blood pressure as well as risk for many other chronic diseases.

DASH is one of the most researched eating patterns and has been found to lower blood pressure and LDL or “bad” cholesterol in adults. Here are ways to get started:
• Eat more vegetables and fruits (4-5 servings of each per day).
• Choose lean meat & poultry, but limit to 6 oz or less per day.
• Incorporate plant-based proteins (nuts/seeds, dry beans) into meals 5-6 times/week.
• Consume the majority of your grains as whole grains.
• Include 2-3 servings of low-fat milk or yogurt each day.
• Limit sodium to less than 2,300 mg/day.
• Avoid sugar-sweetened beverages and other sweets.
This pattern of eating increases consumption of nutrients, including potassium, calcium, magnesium and protein, as well as fiber and phytochemicals, while lowering saturated fats and sugar. This food-first approach seems to be key in improving the body’s metabolism and function, helping all systems work together as they should for lower blood pressure and better overall health.

Authors:
Writer: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County
Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County

A No-Shoes Policy. Is this for you?

In the U.S., it is very common to wear shoes at home, but have you ever considered the benefits of taking them off?

Why Take Off Your Shoes?

Footwear is designed to protect our feet but consider the costs. Shoes travel with us everywhere-through public restrooms, parks, and the outdoors- meaning they can pick up harmful toxins, germs, and chemicals along the way. Studies have shown that our shoes can carry millions of bacteria on them, germs like Methicillin-resistant Staphylococcus aureus (MRSA), Escherichia coli  (E. Coli) and Clostridioides difficile (C.diff).

Shoes can also track in heavy metals like lead, and hazardous chemicals such as fertilizers, insecticides, and pesticides. If you suffer from seasonal allergies, you might even be dragging allergens throughout your home, aggravating your symptoms.

How to Be a No-Shoes Household

If you have made the decision to be a no-shoes household, it might feel awkward asking your guests to comply. Many people are uncomfortable showing their bare feet or socks, and in formal settings, shoes are often part of an outfit. However, if creating a healthy home is your goal, don’t feel afraid to implement a no-shoes policy. Here are a few ways to make your request easier for everyone:

  • Tell Guests in Advance

If possible, inform your guests ahead of time that you have a no-shoes policy. This gives them a chance to adjust their footwear and prepares them for easy removal when they arrive.

  • Put Up a Polite Sign

Consider placing a friendly sign by your door to remind guests of your request to remove their shoes. It is an easy and non-intrusive way to communicate your preference.

  • Offer Washable Slippers

If you want to make your guests, feel more comfortable, offer them a pair of clean, washable slippers to wear during their visit. This can make them feel more at ease while respecting your no-shoes rule.

What if Your Guests Can’t Go Shoe-Free?

In these situations, don’t stress- just take some time after the visit to clean your floors or carpets. For carpets, use a HEPA filter vacuum, if possible. If you don’t have one, a fabric-safe disinfectant spray followed by a regular vacuuming will still help. For hard floors, use a mild disinfectant mixed with warm water, and mop instead of sweeping, as sweeping can stir up particles into the air.

What if you Need to Wear Shoes Indoors?

Consider purchasing a pair of house shoes that you only wear inside. Keep them by the door for easy access when you come home. Also, it is a good idea to clean the soles and sides of your shoes regularly. Doing so can eliminate up to 90% of bacteria picked up outside.

The Benefits of No-Shoes Policy

It may seem like a small change, but it can have a big impact on your family’s health, creating a cleaner, safer environment for everyone.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Feast on Fish

Cooked fish on a plate with a salad and vegetables
Did you know that fish is like a multivitamin for our brains? Fish and shellfish supply the nutrients, vitamins, and omega-3s essential for brain development, strong bones, a healthy heart, and our immune system. Low omega-3 fatty acid intake is a worldwide problem and has stimulated scientific and commercial interest in this essential lipid. Omega-3 fatty acids are important fats our bodies cannot produce independently, so we must get them from our diet. These fats have significantly been studied for their many health benefits. High consumption of omega-3 fatty acids has been associated with improved cardiovascular health, decreased anxiety and depression, as well as reduced rates of cancer, Alzheimer’s Disease, and type 1 Diabetes. Given this news, many seek ways to “boost” their immune system, brain and heart health, and overall health. Good nutrition is essential in supporting a strong immune system, which can offer protection from some chronic health diseases. Unfortunately, even though eating fish is like a multivitamin for our brain, almost 90% of Americans, both children and adults, do not meet the recommendation for seafood! I must admit, I, too, fall into that 90% group of people who do not eat enough seafood each week, and I love seafood. But the health benefits of seafood are so compelling that I’m committed to making a change, and I hope you are, too.

Dietary Guidelines for Americans recommend eating fish as part of a healthy eating pattern. Based on a 2,000-calorie diet, at least 8 ounces of seafood are recommended. For pregnant or breastfeeding women, the recommendation is to consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Here are some tips from seafoodnutrition.org that I plan to try this month to encourage my family to meet the seafood recommendations:

  • Seafood is a versatile kitchen staple. Fish rich in omega-3s, such as tuna, salmon, trout, and sardines, can be prepared in myriad ways, each offering unique benefits. For instance, with its omega-3 fatty acids, salmon is an excellent choice for heart health, while sardines, high in calcium, are essential for bone health. Experiment with different cooking methods like grilling and broiling, and don’t forget to add some spices to enhance the flavor. This versatility can inspire you to get creative in the kitchen and make seafood a regular in your diet.
  • Keep seafood on hand: Stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy, and easy to prepare. Keep frozen fish in the freezer for an easy meal. Kids love fish sticks!
  • Seafood doesn’t have to break the bank. It’s possible to enjoy it on a budget. Look for weekly ads and sales and consider buying in bulk. For example, I like to buy several pounds of salmon and freeze it into individual serving sizes for future use. The image at the top of this blog is an example of this method after pulling fish from my freezer and grilling it. This approach saves money and ensures you always have seafood on hand.
  • Put seafood on a salad or a sandwich. Top a salad with canned tuna or salmon or use it for sandwiches instead of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal—a great way to get your seafood twice a week.

Food thermometer tesing the temperature of fish

When it comes to seafood, safety is key. Keeping seafood refrigerated until ready to use and cooking fish to an internal temperature of 145°F until it easily flakes with a fork is essential. Cook shrimp, lobster, and scallops until they are opaque (milky white). Following these safety guidelines will ensure you and your family enjoy seafood with confidence and peace of mind, knowing you’re preparing it safely and healthily.

I challenge you to be creative over the next month and eat seafood at least twice weekly.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewed by: Laura Stanton, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Warren County, stanton.60@osu.edu

Up Your Vitamin N(Nature) Dosage this Spring

A group of Blood Root blooms

On Thursday, March 20, 2025, the vernal equinox will mark the astronomical first day of spring in Ohio. The change in season is the perfect time to get outside and commit to increasing your daily dose of Vitamin N(Nature). Why should you go outside? The health and wellness benefits of being outdoors are numerous across the lifespan and are nicely summarized in this 2-minute video, What Happens When You Spend Just 5 Minutes in Nature? . The video was created by Florence Williams, who also authored The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative.

If you need ideas of things to do to increase your Vitamin N this spring, we have five activities for you to try:

1. Search for spring wildflowers, also referred to as spring ephemerals. These early bloomers start blooming before the leaves return to the trees and are a welcome sight year after year. If you want to learn more. visit the Ohio Department of Natural Resources Wildflower website to find the Spring Wildflowers of Ohio field guide, weekly wildflower bloom reports, videos, a wildflower checklist, and featured locations throughout our state.

2. Watch the stars, planets, and moon. Visit What’s Up: Skywatching Tips from NASA, an educational website with monthly highlights, daily skywatching guides, night sky news, and other educational resources about our galactic neighborhood. Have you ever seen the International Space Station in the night sky? You can enter your location on NASA’s Spot the Station website and get a calendar of sighting opportunities in your community.

Male Ruby-throated hummingbird at a feeder

3. Look and listen for migrating birds to return to your yard and community. Have you noticed the return of the chatty Red-winged Blackbirds? They are often one of the first migrants of the season. BirdCast is a website that allows you to enter your city and state to get real time bird migration alerts. If you are fond of hummingbirds, Hummingbird Central tracks their journey back to Ohio so you know when to put out your feeder. One more reminder: limit the amount of light pollution around your home as often as possible, but especially during migration season.

4. Walk, stroll, or ride on the 1,523 miles of bike trails in the Buckeye State. To learn about the different trails and find a trail near you, visit the Ohio Bikeways website hosted by the Ohio Department of Transportation. This site features trail safety tips, a bikeways brochure, and a downloadable map.

Green seedlings sprouting in a cardboard egg carton

5. If you or someone you love has a difficult time getting outside, consider bringing nature indoors. Sowing seeds indoors is a fun and educational spring activity. Using a cardboard egg carton is an easy, economical, and environmentally friendly way to plant your seeds.

Every day is an opportunity to get outside and get a healthy dose of Vitamin N. As Florence Williams says, “Go outside. Go often. Bring friends. Breathe.”

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County. Email: stanton.60.osu.edu

Reviewed by: Susan Zies, Assistant Professor and Family and Consumer Sciences Educator, Ohio State University Extension, Wood County. Email: zies.1@osu.edu

Photos from Adobe Express.

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf

Heart to Heart Talk

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.   
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.  
  • Watch Sodium &  Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.  
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.  
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference. 

  • Writers:  Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County 

Your Curiosity is Powerful

You don’t have to scroll too far or search too long to find something that makes you go hmmmmm?? Confusing and misleading information is easy to find and when it comes to our health this can not only be puzzling but damaging. So damaging in fact, that in 2024, Dr. Vivek H. Murthy, the Surgeon General of the United States, labeled misinformation related to health as a threat saying, “Health misinformation is a serious threat to public health. It can cause confusion, sow mistrust, harm people’s health, and undermine public health efforts.”

a cloud of misinformation

The next question you may be asking yourself is how? How do I know if the information I seek is true, honest, or reliable? One tip can help you navigate this and dig deeper into what you are looking at. Ready for it?

Be Curious! It can be that simple.

Pausing and being curious about the source of information, who the author is, or where the source is from can help you determine if the information you are reading is real.

Another way to be curious is to click away from the story and explore.  This can reveal the source of what you are reading, the age of the information, the mission of the organization providing the information, or the author’s credibility.

While you are exploring, be curious beyond the headline. Sometimes a headline can be outrageous. This may be done to get attention or so people will click on the link. This is known as clickbait and is done with the intention of getting you to click on it and doesn’t always provide the whole story. Reading beyond the headline provides more information and can help determine the credibility of what you are looking at.

Lastly, be curious enough to ask questions outside of the internet. If you have health-related questions checking with your provider may be safe and useful to your health. Consider who the experts are that you know or have access to and reach out to them for advice beyond the Internet. When you are considering who you can reach out to for accurate and timely information, don’t forget about your local extension offices. They can provide research-based information on agriculture, gardening, pests, youth development, parenting, food safety, budgeting, and more.

Navigating the amount of information we encounter in a day can be overwhelming and confusing, but exploring your natural curiosity can help. I love the reminder from President Lincoln, “The trouble with quotes on the internet is that you never know if they are genuine.” Good luck and happy browsing!

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

 Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

 

 

Sleep Hygiene

Winter is a season that is often spent indoors, in a blanket, in cozy clothes. This time of year we see lots of health trends resurface that focus on diet and exercise. However, one habit that provides lifelong health benefits seldom makes the list: sleep. Sleep is often overlooked as an important lifestyle factor that greatly contributes to our overall health and well-being.

The CDC shares that sleep holds with it many health benefits that can include: strengthening your immune system, maintaining a healthy weight, reducing stress and improving overall mood, improves your heart health and metabolism, lowers your risk for chronic conditions like Type II Diabetes, heart disease, high blood pressure, and stroke, and improves your attention span and memory!

Now that I have you convinced that sleep deserves your attention, we need to know how to support our sleep through our behaviors and environment a.k.a. good sleep habits! This is what is referred to as sleep hygiene.

But first, how much sleep do we need ? The Cleveland Clinic (click image to view on site) recommends the following by age:

Sleep chart from Cleveland Clinic

Let’s talk some quick tips to consider to improve your sleep hygiene.

  1. Have a consistent sleep and wake times.
  2. Start to slow down about an hour before bed.
  3. Create a comfy sleep space for yourself.
  4. Slow down on snacks and drinks before bed.
  5. Find ways to calm your mind.
  6. Try not to exercise right before bed.
  7. Limit daytime naps.

Where is a good place to start? Begin by reflecting on current habits. Is there anything that stands out as helpful or something that might be hindering good sleep? A good place to start might be taking inventory. Once you start to note some of these habits then you can start to slowly make some changes. Look through the list and decide where will be an easy place to start. What is manageable for your current chapter of life? Good sleep hygiene is important for the whole family so don’t be afraid to get others involved. Work with your partner or kids to establish some healthy habits to keep everyone waking up on the right side of the bed.

Written By: Holly Bandy, Extension Educator, Family and Consumer Sciences

Reviewed By: Erin Ruggiero, Extension Educator, Family and Consumer Sciences

Mayo Foundation for Medical Education and Research. (2022, May 7). 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Cleveland Clinic. (2024a, June 27). How much sleep do I need? https://health.clevelandclinic.org/how-much-sleep-do-i-need
Cleveland Clinic. (2024, September 9). Sleep hygiene tips for a better night’s rest. https://health.clevelandclinic.org/sleep-hygieneSuni, E., & Rosen, D. (2024, March 4). Mastering sleep hygiene: Your path to quality sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene