Sleep Hygiene

Sleep hygiene deals with all factors that may interfere with sleep.  It is a series of habits and activities that will improve ability to fall asleep and stay asleep.  It will increase the chances of getting better sleep, and can be of some help for virtually every type of sleep problem.

The bedroom is very important in sleep hygiene and combating sleep problems.  It should be clean, quiet, and at times an air cleaner may be helpful.  The bed should have a comfortable mattress and pillows, and both should be replaced whenever they are no longer comfortable.  Bedding should all be washable.  Clock watching, reading, and television in bed can occupy attention and prohibit sleep.  The only two activities for which the bed should be used are sleeping and sex.

Reduce all types of noise and dim light sources in the evening.  Sleep in total darkness and avoid exposure to a bright light if you have to get up.  Try to get sunlight in the mornings.  Keep the bedroom at a temperature comfortable for sleeping.  Allow enough time for sleep and keep a regular sleeping schedule, even on weekends.  Diet, exercise too close to bedtime, caffeine, and alcohol can all adversely affect sleep, as can smoking.  If you practice good sleep hygiene and still do not wake up feeling refreshed and alert more help is required.  See a physician for more help.

Is It Safe to Eat Moldy Food?

Foods inevitably mold and the question arises, “Is it safe to eat moldy food?”   Tossing large amounts of food can seem to be uneconomical and people hesitate to do it.  However in some cases eating moldy food can cause serious consequences.  There are certain rules that never change regarding the safety of eating moldy food.

If the food is hard, such as a brick of cheese or a carrot, the moldy section can be cut off (plus about one inch around it) and the food safely eaten.  Small mold spots can be trimmed off of firm vegetables.  To avoid spreading the mold, care must be exercised to keep the knife out of the moldy areas. Soft foods should be thrown away when mold is spotted.  The “roots” of mold can permeate soft foods, contaminating areas that appear to be mold free.  Molds also release toxins (mycotoxins) that can be present in the food.  Foods with high moisture content, left-over meats and casseroles, yogurt, jams and jellies, soft fruits and vegetables, bread and baked goods, peanut butter, legumes, and nuts must all be discarded if moldy.  Soft cheeses must be discarded, but cheeses such as Brie and Camembert should be discarded only if they contain mold that is not a part of the manufacturing process. If you have fruit that is about to mold or spoil, toss it in the freezer and blend it later to make smoothies. 

Moldy food should be placed in a paper or plastic bag before it is discarded.  Do not attempt to smell moldy food to see if it has spoiled.  This can introduce mold spores into your respiratory tract.  You may also have to discard food that possibly touched the moldy area as molds can spread quickly, particularly in produce.  Proper food storage will help prevent food spoilage.