Taking Care of Your Voice: Vocal Hygiene Tips
MAY 28, 2025Prioritize your vocal health with these practical vocal hygiene tips to improve communication and overall well-being.
Read MoreIf you’re yawning through the evening news, or unable to nod off once your head hits the pillow, you may be experiencing sleep-related changes which are common as we age. Despite being biologically normal, sleep pattern changes can be frustrating as you find yourself yawning through the day.
Here’s a few things that may be going on with your sleep cycle:
If you’re tired earlier in the evening and wide awake in the wee hours of the morning, you may be experiencing a phenomenon called phase advance. This means your internal clock has moved your bedtime and rise-and-shine time back – not unlike daylight savings time.
Another common complaint has to do with sleep latency – or difficulty falling asleep in the evening. This affects sleep efficiency – or the amount of time you are in bed and asleep. Sometimes older adults start spending more time in bed but not sleeping, for example reading or watching television, which can make it difficult to fall asleep at bedtime.
A natural change which also affects the quality of your sleep is a decrease in slow-wave sleep. Slow-wave sleep is a deep sleep which occurs during stage three of non-rapid eye movement (REM) sleep. This is when brain neurons alternate between resting and firing up at a high rate, and it’s considered important for allowing your brain to recover from the day.
The first step to better slumber is to practice something called sleep hygiene. Sleep Hygiene consists of the good habits which help clue your mind that it’s time not just for bed, but for sleep. Added stimulus – like scrolling through Facebook on your phone – can send mixed messages. Keep in mind you brain needs cues that it’s time to sleep.
If you’re practicing good sleep hygiene and still experiencing excessive tiredness – the kind that interferes with your ability to get through the day – it’s time to speak with your primary care provider.
Together, we can see if there’s another condition, such as problems with snoring or a thyroid imbalance, which need to be evaluated.
Prioritize your vocal health with these practical vocal hygiene tips to improve communication and overall well-being.
Read MoreYour liver does so much for the body. As a filter and processing plant, it helps break down toxins, helps store energy and more. It's time to show it some love!
Read MoreWhether it's a lack of motivation, feeling overwhelmed, or simply having a loss of appetite, nourishing yourself can feel impossible when you're already struggling.
Read MoreWhen you need local health information from a trusted source, turn to the CHI Health Better You eNewsletter.