Pollen meets Neti Pot

I love this time of year in Raleigh, North Carolina. The dogwoods and azaleas are blooming, and the trees have this freshness of new green.

And then there is the YELLOW! It turns all cars into a uniform color of yellowish-green and covers the entire city. I drove down the highway at dusk and suspected that there must be a fire somewhere. And then I realized that the haze was created by pollen.

Personally, I am fortunate. I sneeze a few times and am done with it. My poor dog Mr. Darcy has a more intimate relationship with the pollen because he does what dogs do – sniff. I am sure he’ll be glad when it’s over.

For those suffering from allergies, the beauty is lost when you try to view it through watery eyes.

I know that there are enough medications available but I want to talk about a device that I have personally used for years: a Neti Pot. It is a little porcelain pot, looking like a mini watering can, and it is used for nasal irrigation. I started using it upon the recommendation of a friend. I had had a very bad cold and was completely stuffed up. Well, that cleared it out like nothing ever did.

Neti Pots are not new inventions. They come from ayurvedic medicine and are centuries old. If you google ‘Neti Pot’, you’ll easily find recommendations from WebMD to the Mayo Clinic. You can also find Youtube videos that show you how to use one.

I want to add my own endorsement as a regular user: ever since I began using one, I rarely had a cold, and I always have the great sensation of freedom of breathing because my nasal passages are clear. It may seem a little strange at first, but I believe it is worth giving it a try.

Sleepy Head

It happened again: daylight savings struck; somebody stole an hour of sleep from me and I have only now adjusted to it. I love daylight savings time with the extra hour of daylight in the evening but I need a week to get used to it.

That prompted me to reflect on the importance of a good night’s sleep. It’s not that easy to come by, it seems, judging by the amount of sleep medication that is prescribed nowadays.

While there are disorders that interfere with sleep and need medical intervention, there are habits you can develop, and here is what the Mayo Clinic suggests as a first line of help:

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine which take hours to wear off can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book (personally, I suggest Henry David Thoreau), or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.