We spend nearly one-third of our lives in slumber, yet little is known about the forces that drive the need to sleep. However, new studies are beginning to reveal how sleep helps to regulate our health and well-being and prevent disease.

Chronic illnesses, including depression, obesity, cardiovascular disease, stroke, and high blood pressure, diabetes — have all been shown to be influenced by the quantity and quality of the sleep we receive each night. Sleep deprivation has also been shown to accelerate Alzheimer's brain damage

Getting quality sleep improves the functioning of the body's immune system, which can help fight off an infection, offsetting the effects of chronic stress, which can make the body more susceptible to illness. In fact, sleep is so important to our health that researchers at Harvard Medical School's Division of Sleep Medicine have called sleep the “third pillar of health”, along with a healthy diet and exercise.

The reasons that sleep are beneficial are not fully understood, but we know that while we sleep, the brain remains active and uses this physical resting time to process memories, and to purge toxins that can lead to neurological decline.

How much sleep is needed to maintain optimum health? While it varies by age, most adults should aim for 7 to 8 hours of sleep each night. So how can you improve the amount and quality of sleep you get each night? Here are a few tips for a better night's sleep:

Have a Sleep Routine

Go to bed the same time every night and waking up the same time every morning, including weekends. This will help to help to regulate your body's internal biological clock.

Reduce Light

Keeping light to a minimum is important for signaling to your brain that it's time to rest. This includes limiting screen time from cell phones and computer screen an hour or two before bed

Limit Fluids

Limit fluids couple of hours before bed. This will reduce the number of late night trips to the bathroom. In particular, limit caffeine, alcohol and stimulants which act as diuretics, increasing the need to urinate.

Watch What You Eat Before Bed

Aim for finishing your dinner 2-4 hours before bed. Having a heavy meal can cause indigestion. If you do eat later, try to have a light snack with protein such as peanut butter, yogurt or cheese and crackers.

Schedule Exercise Earlier in the Day

Exercise can be a  great sleep aide. It improves circulation, strengthens muscles, and improves alertness. However, this alertness can also make it difficult to calm your mind and fall asleep. Aim to complete your workout as early in the day as possible, no sooner than 3-4 hours before bed.

The safest position for infants to sleep is on their back. THis is according to the American Academy of Pediatrics (AAP). Sleeping on the back has been shown to reduce the incidence of Sudden Infant Death Syndrome (SIDS). Since the AAP began recommending that all newborn babies age 1 or under be put to sleep on their backs at night and during the day for naps, the rate of of SIDS (Sudden Infant Death Syndrom) has declined more than 50 percent – with no increase in choking.

While it can be a challenge to get your newborn in the habit of falling asleep on her back, in time your infant will adapt to this safe baby sleeping position. Of course, once your child is able to roll over, she may reposition herself.

It's also important to make sure your baby spends supervised time playing on his stomach every day. This is important to help with motor development and prevents flat head syndrome.

Here are some other tips to help your infant sleep safely and comfortably.

• Choose a firm surface, preferably a safety-approved crib mattress. Use a fitted sheet and avoid placing the baby on soft surfaces like pillows or throws.
• A one-piece sleeper or sleep-sack is a good alternative to blankets.
• Keep the crib clear of soft toys, pillows blankets and other soft objects.
• Babies should not sleep in a bed, couch or chair with other adults or children. A sofa or chair is the riskiest place for an infant to sleep. If sleeping in the same room, babies are safest in a bassinet, cradle or crib. Only bring your baby into your bed to feed or comfort them.
• Ensure that the crib is not too cold or hot by monitoring the temperature and keeping infants away from vents, open windows and other sources of drafts.
• Pacifiers have been show to reduce the risk of SIDS, but don't force the baby to use a pacifier if it doesn't want to.

Food poisoning is relatively common, with 1 in 6 Americans contracting some form of food poisoning every year, resulting in 128,000 hospitalizations, and 3,000 deaths, according to the Centers for Disease Control and Prevention (CDC).

Ingestion of food that contains a bacterium, virus, parasite, or prion can cause adverse symptoms in the body. Those symptoms may be limited to vomiting or diarrhea or they may involve other organs such as the kidney, brain, or muscle. While about 250 types of bacteria, viruses, and parasites can lead to food poisoning, the most common foodborne illnesses in the United States are caused by Norovirus, and the bacteria Campylobacter, Clostridium perfringens, and Salmonella.

What Are The Symptoms Of Food Poisoning?

The symptoms of food poisoning will be obvious in most cases, and include:

•  Abdominal cramps
•  Diarrhea
•  Vomiting
•  Mild fever
•  Weakness
•  Nausea
•  Headaches
•  Loss of appetite

Most cases of food poisoning last only a couple of days and the symptoms usually resolve on their own. If symptoms persist longer than two days, or the symptoms are more serious, you should contact a health care professional.

Symptoms of potentially life-threatening food poisoning include:

•  Diarrhea that continues for more than three days
•  A fever higher than 101.5°F
•  Difficulty seeing or speaking
•  Severe dehydration
•  Bloody urine

How Can You Prevent Food Poisoning?

First, always wash your hands frequently when preparing food. Wash cutting boards and knives with hot soapy water after handling raw meat, poultry, seafood, or eggs. Avoid wooden cutting boards, which can be more difficult to clean.

Pay attention to the expiration date on diary, meat and eggs and avoid them at room temperature. Instad, keep food refrigerated until it is ready to use. Thaw meat and seafood in the refrigerator or microwave.

While raw meat and poultry are some of the most common sources of food borne illnesses, produce can also become contaminated with salmonella, listeria and other dangerous bacteria in the field where they are produced and during processing. Be aware of recalls involving meat and produce and thoroughly wash produce. Washing meat and poultry is generally not recommended, as it can spread bacteria in the kitchen.

4 Tips For a Healthier and Happier Holiday Season

The holidays are a time of year when we all want to feel our best. But they can also be a time when our health can be comprimised by colds and flu, stress and over indulging in holiday treats.

Here are 5 tips to stay healthy this holiday season:

1. Avoid Germs

Most cold viruses are spread from hand to mouth. When traveling by air or out at the mall shopping and dining during the holidays, there are coutless points of contact with germ covered surfaces. By carrying an alcohol-based hand sanitizer and using it regularly, you can reduce the risk of catching a cold.

2. Stay Hydrated

Low humidity during the winter months makes our airways more prone to viral and bacterial infections. Flying on airplanes and traveling to high altitudes further decreases the humidity in the air.

Drinking plenty of water and avoiding alcohol and caffeine will keep your mucous membranes moist so they can better keep the germs out of your system. When flying, drink 8 ounces of water for every hour you're in the air.

3. Eating Healthy

The holidays are time when we want to endulge in holiday treats food and deal the consequences of a few extra pounds until after the new year. To control over your caloric intake, use a salad plate to keep the portions smaller. Sucking on hard candy will add fewer calories than rich cookies or cakes.

4. Stay Well Rested

A study in the Archives of Internal Medicine found that people who slept at least eight hours nightly were about three times less likely to catch a cold than those who snoozed for less than seven. Staying rested will help your body's immune system fight off infections, reduce your stress level and improve your mood.