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Save yourself a doctor’s visit with this advice

How can I get a good night’s sleep?

Q:

I was just diagnosed with hypothyroidism, and one of my symptoms is night sweats, which are ruining my sleep. My doctor said they should go away once my thyroid medication kicks in. But what can I do in the meantime?

A:

Your thyroid helps regulate your body temperature, and low thyroid hormones can make women with hypothyroidism feel cold during the day, then experience sleep-disrupting night sweats. Your doctor is right: Once your medication gets these hormones under control, your night sweats will stop, but until then, here are a few strategies to help.

First, try sipping chamomile tea (hot or iced) before bed: Not only is the herbal sip a proven sleep inducer, helping women in one study fall asleep fast and stay asleep, but it can also help balance thyroid hormones and improve your sleep quality. Indeed, research in the European Journal of Public Health found that women with hypothyroidism who enjoyed two cups weekly experienced a 74% reduction in symptoms. The credit goes to antioxidants in the brew that tamp down thyroid-hampering inflammation.

Taking a melatonin supplement can also minimize night sweats and put an end to your sleep troubles. The natural sleep-inducing hormone helps lower your core body temperature, which can reduce night sweat episodes by 53%, according to Canadian researchers. I recommend starting with 1 mg. before bed and increasing the amount gradually (up to 3 mg.) until your symptoms subside.

Finally, try avoiding spicy foods, alcohol and caffeine for at least three hours before bed. Not only do these increase your risk of night sweats, but each can interfere with your body’s ability to fall asleep and stay asleep.

Help! I’m nervous to go back to work

Q:

I’ve been working from home during COVID and have to go back to the office soon. But I’m anxious about being around so many people. Do you have any advice?

A:

Half of Americans have “re-entry anxiety,” feeling stressed about inperson interaction after being quarantined, according to the American Psychological Association. One helpful strategy? Listening to calming music on your commute and when you feel stressed during the day. University of Pennsylvania scientists say doing so for 3 minutes reduces anxiety as effectively as medication by lowering heart rate and blood pressure. Another stress reducer: 4-6-8 breathing, where you inhale for 4 seconds, hold for 6, then exhale for 8.

And in the time leading up to your return to office, schedule an activity or two with a friend or family member each week, slowly building up to more frequent contact with others. You can also extend pandemic habits (like hand-washing and mask-wearing) to keep you safe—and stress-free.

Q At our last family picnic I got food poisoning. Is there anything I can do to keep it from happening at this year’s gathering?

A

Absolutely! Keeping picnic foods at the proper temperature prevents bacteria growth, but it can be tough to do so on hot days. However, I do have a few suggestions, like using mayonnaise in cold salads or on sandwiches. The condiment’s acid helps reduce bacteria like salmonella and E. coli by 95%. Still, it’s key to keep dishes like chicken or tuna salad cold to keep bacteria at bay. Also smart: Use spices like onion, garlic and oregano, which Cornell University scientists found can destroy 100% of sick-making bacteria on contact.

I also advise making ice for your cooler at home since researchers at the University of Florida found that one in six bags of store-bought ice contained mold and bacteria. And be sure to keep ice for drinks separate from the ice that keeps food cold to avoid cross contamination.