October 26, 2023

Balancing Innovation and Privacy: Harnessing AI’s Potential while Ensuring Data Security in Healthcare

Between diagnosing diseases, optimizing treatment plans, and drug discovery, AI has the potential to transform healthcare in unprecedented ways. However, this transformation comes with a significant responsibility: the need to strike a delicate balance between innovation and privacy.

The Data Security Challenge

Data Vulnerabilities

The large volumes of data required for AI training and decision-making create potential vulnerabilities if not adequately protected. These vulnerabilities include concerns such as bias and fairness, data quality, poisoning, and drift, to name just a few.

Privacy Concerns

Patients rightfully expect their medical data to be kept confidential. The use of AI raises concerns about who has access to their sensitive information and for what purposes.

Regulatory Compliance

Healthcare organizations are subject to strict regulations, such as the Health Insurance Portability and Accountability Act (HIPAA) in the United States and the General Data Protection Regulation (GDPR) in Europe. Non-compliance with these regulations can result in hefty fines and legal repercussions.

Striking the Balance

Data Encryption

Encrypting data at rest and in transit is crucial. This ensures that even if unauthorized access occurs, the data remains unreadable.

Access Control

Implement strict access controls to limit data access to authorized personnel only. Regularly audit and monitor data access to detect and prevent unauthorized use.

Ethical AI

Develop AI models that are explainable, transparent, and ethically trained to avoid biases and respect patient rights.

Patient Consent

Ensure that patients are informed about how their data will be used and obtain their informed consent when required by regulations.

Regular Audits and Compliance

Continuously assess and update security measures to comply with evolving data protection laws.

The Future of AI-Driven Healthcare

Interoperability

Ensure that AI systems can seamlessly integrate with existing healthcare infrastructure and share data securely.

Education and Training

Healthcare professionals and AI developers must be educated on data security best practices and ethical AI principles.

Collaboration

Encourage collaboration between healthcare institutions, tech companies, and regulators to establish common standards and guidelines.

Final Thoughts

With the limitless potential of AI across industries, it’s important to uphold the responsible deployment of AI in healthcare, as it demands a commitment to data security and patient privacy. Achieving this balance between innovation and privacy will enable us to harness AI's transformative power while maintaining the trust and ethical standards that are central to healthcare.

 

— 

About Mocingbird

 

Mocingbird is a SaaS management platform dedicated to improving medicine and clinician well-being. Our comprehensive solution eliminates the chaos of ongoing credentialing and delivers high-impact Continuing Medical Education (CME). With Mocingbird, individual clinicians gain a convenient one-stop solution to validate, track, document, and calculate their CME requirements for professional license maintenance. Healthcare organizations benefit from a powerful management tool that provides a real-time compliance overview for effective risk mitigation. Founded by Interventional Cardiologist, Dr. George Fernaine, and Orthopedic Spine Surgeon and CEO, Dr. Ian Madom. Schedule a meeting with the Mocingbird team.  

— 

About the Author

With 10+ years of industry experience, George Rhinehart is Mocingbird’s Director of Engineering. His background includes roles as an electronics engineer, software engineer, and software manager at Lockheed Martin and Northrop Grumman, where he worked on air and space defense contracts. He holds a BS in Computer Engineering, an MS in Systems Engineering, and an MBA

October 23, 2023

Navigating the Complexities of Data Security in Healthcare

Data security has become a paramount concern across various industries, but it holds a unique significance in the healthcare sector. With the increasing digitization of patient records and the integration of technology into medical practices, the healthcare industry faces a multitude of challenges when it comes to safeguarding this sensitive data. Navigating the complexities of data security in healthcare is not just a matter of compliance; it's a critical step in ensuring the trust and safety of patients.

 

Significance

Patient Privacy

One of the fundamental ethical principles in healthcare is respecting patient privacy. Patients trust healthcare providers to protect their sensitive information, including medical history, diagnoses, and treatment plans. A breach of this trust can lead to severe consequences for both patients and healthcare providers.

Compliance Requirements

Healthcare organizations are subject to strict regulations, such as the Health Insurance Portability and Accountability Act (HIPAA) in the United States and the General Data Protection Regulation (GDPR) in Europe. Non-compliance with these regulations can result in hefty fines and legal repercussions.

Financial Impact

Data breaches can have a significant financial impact on healthcare organizations. They not only face fines but also incur costs related to breach investigation, legal fees, and potential settlements.

 

Challenges

Diverse Data Ecosystem

Healthcare data comes in various forms, including electronic health records (EHRs), medical imaging, wearable device data, and more. Managing and securing this diverse data ecosystem is a complex task.

Human Error

Despite advanced technology, human error remains a leading cause of data breaches in healthcare. This includes unintentional actions like misaddressed emails, as well as deliberate insider threats.

Ransomware Attacks

The healthcare industry has been a prime target for ransomware attacks in recent years. These attacks can cripple healthcare systems and compromise patient care.

 

Best Practices

Encryption

Encrypting data at rest and in transit is crucial. This ensures that even if unauthorized access occurs, the data remains unreadable.

Access Control

Implement strict access controls to limit who can access patient data. Only authorized personnel should have access, and their permissions should be regularly reviewed and updated.

Employee Training

Conduct regular training sessions to educate staff about the importance of data security and how to recognize and respond to potential threats.

Incident Response Plan

Develop a robust incident response plan that outlines steps to take in case of a data breach or other security events. Time is critical in mitigating the impact of an event.

Regular Audits and Assessments

Perform regular security audits and assessments to identify vulnerabilities and ensure compliance with regulations.

 

Emerging Trends

Blockchain

The use of blockchain technology is gaining traction in healthcare to enhance data security and integrity.

Artificial Intelligence

AI is being used to detect anomalies in patient data that may indicate a security breach.

Zero Trust Architecture

This approach challenges traditional security models by assuming that threats can come from within the network. It requires constant verification of trust for anyone trying to access resources.

 

Final Thoughts

Data security in healthcare is a multifaceted challenge that demands constant vigilance and innovation. Healthcare organizations must prioritize the protection of patient data not only to comply with regulations but also to maintain patient trust and the quality of healthcare services. The security landscape is ever-changing, so staying informed is essential when attempting to successfully navigate this complex space.

— 

About Mocingbird

Mocingbird is a SaaS management platform dedicated to improving medicine and clinician well-being. Our comprehensive solution eliminates the chaos of ongoing credentialing and delivers high-impact Continuing Medical Education (CME). With Mocingbird, individual clinicians gain a convenient one-stop solution to validate, track, document, and calculate their CME requirements for professional license maintenance. Healthcare organizations benefit from a powerful management tool that provides a real-time compliance overview for effective risk mitigation. Founded by Interventional Cardiologist, Dr. George Fernaine, and Orthopedic Spine Surgeon and CEO, Dr. Ian Madom. Schedule a meeting with the Mocingbird team.  

— 

About the Author

With 10+ years of industry experience, George Rhinehart is Mocingbird’s Director of Engineering. His background includes roles as an electronics engineer, software engineer, and software manager at Lockheed Martin and Northrop Grumman, where he worked on air and space defense contracts. He holds a BS in Computer Engineering, an MS in Systems Engineering, and an MBA

June 5, 2023

The File Cabinet: A Deep Dive into the New Features

Discover the enhanced Mocingbird File Cabinet with user-friendly features and a handy guide to maximize its new functions.

Read more

March 22, 2023

The Path to Becoming a Nurse Midwife: An Interview with Katie Spiess

Championing women's healthcare: Meet Katie Spiess, the dedicated nurse-midwife combating maternal mortality. Gain valuable insights into her journey and commitment.

Read more

September 12, 2022

The Process of Obtaining Initial Licensure For Physicians

In order to legally practice medicine, all physicians must obtain licensure. The process is a rigorous one. Here's what you need to know...

Read more

August 25, 2022

The Transition From Nursing Student to Professional Nurse

It took me almost 30 years to figure out what I want to be. When I was little I wanted to be a fireman or a dinosaur. Neither one of those worked out. Now that I am grown up, I can say that I am proud to be a nurse. Nursing school was a very demanding and emotional rollercoaster, so much so that the mere thought of going back for my NP anytime soon makes me really want to look into a career as a dinosaur. Trying to juggle personal life responsibilities, financial well-being, self-care, social connections, clinicals, and late-night studying is physically and emotionally draining. But I would do it again in a heartbeat to get to where I am today.

In nursing school, you often hear that you learn 1% of the job in school and the other 99% when you start working. I’m not sure why school costs so much…. There are days when I feel like I know nothing at all, but then there are little moments, whether it’s with a patient or another team member, that show me I am exactly where I am meant to be. The transition from student to professional nurse is a reality shock. Once you put your scrubs on and step onto the unit, you are expected to be a professional. Your patients expect to be able to rely on and trust you. It doesn't matter if it’s day one or year 10, you are expected to have the capacity and knowledge to treat the patient with the utmost respect, dignity, care, and empathy. 

I understood what it meant to be a nurse when I was working at a Boston hospital on a med-surg floor. One of my patients had been there for months and was clearly depressed. She was neglecting her mental and physical health and it was obvious she had given up. She refused showers or bed baths, wouldn’t get up to use the bathroom, never brushed her hair, and barely ate any food. Her hair particularly was a stressor for her. She had been laying in this bed with the back of her head pressed against the pillow for months, so she was losing a lot of it. On top of that, it was the most tangled head of hair I had ever seen in my entire life. She told me she just wanted to shave it off and was very adamant about it, but she was clearly upset that it had come to that.

I spent three hours sitting in her room detangling her hair. When I was done, I french braided it and you should have seen the glowing smile on her face. I hadn’t seen her smile in months, which was one of the best moments in my nursing career so far. It may seem silly and hair detangling is definitely not something I am required to do, but my job as a nurse is to make sure my patients feel seen, heard, cared for, and comfortable. I learned that being a nurse isn’t just taking vital signs, performing head-to-toe assessments, administering medications, etc. It is my duty to nurture each and every one of my patients, helping them find new ways to grow, heal and lead a happier life.

One of my biggest takeaways from this experience is how amazing and rewarding it is to be a part of this respected profession. I have quickly realized that while yes, this is a job, it also becomes a part of your identity. Nursing will never simply be a job for me, it is a passion. It is a constant process of learning and growing in my personal and professional life.

Author: Sam Dorman

July 27, 2022

The Mediterranean Diet

The Mediterranean diet is more than a dietary pattern; it’s the heritage of millennia of exchanges of people, cultures, and foods of all countries around the Mediterranean basin.

The health benefits associated with it have been established by the pioneer Seven Countries Study, followed by numerous other ones. More specifically, it’s been proven to reduce the risk of developing metabolic syndrome, type 2 diabetes, cardiovascular disease, some neuro-degenerative diseases, and cancers. In 2010, the Mediterranean diet was also recognized as an Intangible Cultural Heritage of Humanity by UNESCO.

The Mediterranean Diet Pyramid

The Mediterranean diet pyramid provides both a qualitative and quantitative visual representation of the foods, their relative proportions, and the frequency of consumption.

At the base, we can find food items that should sustain the diet and provide the highest energy intake, and at the upper levels, foods to be eaten in moderate amounts or left for special occasions.

Every day

  • Cereals: 1 or 2 servings per meal in the form of bread, pasta, rice, couscous, and others. Whole grain is to be preferred, as processing normally removes fiber and valuable nutrients like vitamins, magnesium, iron, etc. 
  • Vegetables: 2 or more servings per meal. One of the two servings should preferably be consumed raw, to ensure vitamin and mineral daily intakes.
  • Fruit: 1 or 2 servings per meal. For both vegetables and fruits, it’s important to consume a “variety of colors and textures”, to ensure a variety of antioxidants and other protective nutrients. 
  • Dairy products should be consumed in moderate amounts (2 servings per day) in the form of milk, kefir, yogurt, and other fermented dairy products. Although they contribute to bone health due to their richness in Ca, they can be a major source of saturated fat.
  • At the center of the pyramid, we find extra virgin olive oil, which, due to its high content in monounsaturated oleic acids and its abundance of antioxidants, should be the main source of dietary lipids and is recommended for both dressing and cooking as it’s highly resistant to elevated temperatures. EVOO has been proven to positively affect blood lipids and cardiovascular health, while also being inversely associated with some cancers. 
  • Olives, nuts, and seeds are a healthy snack choice, being good sources of healthy lipids, proteins, vitamins, minerals, and fiber.
  • Onions, garlic, herbs, and spices enhance flavor and palatability while allowing for reduced consumption of salt, known to be one of the main contributing factors to hypertension among predisposed individuals. 
  • A daily intake of 1.5–2 L. of water (equivalent to 6-8 glasses), although needs may vary among people due to age, gender, physical activity, weather conditions, and other personal circumstances. 

Weekly

  • Legumes (more than 2 servings per week).

Traditionally, Mediterranean dishes do not have animal-origin protein foods as a main source of protein. 

  • Fish and shellfish (2 or more servings per week), as they have anti-inflammatory properties due to their content of long-chain n-3 PUFA, besides healthy protein and lipids. Their consumption has been proven to reduce the risk of coronary heart disease. 
  • White meat (2 servings per week) is also a good source of lean protein without the high levels of saturated fat found in some red meat cuts. 
  • Red meat (less than 2 servings per week, preferably lean cuts) and processed meats (less than 1 serving), as their intake has been consistently associated with some chronic diseases, including coronary heart disease and cancer. 

Occasionally

Foods rich in sugars and unhealthy fat, such as candies, pastries, and beverages like sweetened fruit juices and soft drinks.

Cultural and lifestyle elements

There are cultural and lifestyle factors associated with this dietary pattern, such as moderation, a preference for seasonal, fresh, and minimally processed foods, the combination with physical activity (at least 30 minutes throughout the day), and socialization, since time devoted to meals, knowledge transmitted from generation to generation and conviviality are important for the social and cultural aspects of eating, positively affecting food behaviors and therefore health status.

This content is educational in purpose and not to be intended as medical advice. 


https://www.cambridge.org/core/journals/public-health-nutrition/article/mediterranean-diet-pyramid-today-science-and-cultural-updates/70359644D12A038AC003B935AA04E120

July 25, 2022

Michigan Board Of Osteopathic Medicine And Surgery

Mocingbird's research team has verified and validated with the Michigan Board Of Osteopathic Medicine And Surgery with the most up-to-date CME requirements for osteopathic doctors. Here is a quick summary of things you must know: 

License Renewal Cycle Time for Michigan (DOs)

  • Michigan state licenses for DOs must be renewed every 3 years. 
  • The license renewal cycle and requirements are not the same for MDs and DOs.

Board Rule Checklist: State of Michigan (DOs)

  • Complete a one-time training requirement in identifying victims of human trafficking
    • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
    • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
  • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

*Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

  • Complete a one-time training requirement in identifying victims of human trafficking
    • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
    • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
  • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

*Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

  • For license renewals on June 1, 2024 and onward: You must complete 3 hours of implicit bias training
    • Due: Every 3 years at license renewal
  • Special Requirement for Michigan

    • Complete a one-time training requirement in identifying victims of human trafficking
      • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
      • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
    • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

    For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

    *Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


    To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

    Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

    Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

  • For license renewals on June 1, 2024 and onward: You must complete 3 hours of implicit bias training
    • Due: Every 3 years at license renewal
  • Special Requirement for Michigan

    • Complete a one-time training requirement in identifying victims of human trafficking
      • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
      • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
    • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

    For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

    *Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


    To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

    Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

    Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

    • If your license is due for renewal between June 1, 2023 and May 31, 2024: You must complete 2 hours of implicit bias training
      • Due: At license renewal between June 1, 2023 and May 31, 2024
    • For license renewals on June 1, 2024 and onward: You must complete 3 hours of implicit bias training
      • Due: Every 3 years at license renewal

    Special Requirement for Michigan

    • Complete a one-time training requirement in identifying victims of human trafficking
      • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
      • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
    • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

    For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

    *Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


    To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

    Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

    Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

  • If you are in the U.S. military service: You do not need to comply with the above requirements
  • Of the 3 hours in pain and system management, complete 1 hour in controlled substance prescribing
    • Due: Every 3 years at license renewal
  • License Renewal Information: State of Michigan (DOs)

    • If your license is due for renewal between June 1, 2023 and May 31, 2024: You must complete 2 hours of implicit bias training
      • Due: At license renewal between June 1, 2023 and May 31, 2024
    • For license renewals on June 1, 2024 and onward: You must complete 3 hours of implicit bias training
      • Due: Every 3 years at license renewal

    Special Requirement for Michigan

    • Complete a one-time training requirement in identifying victims of human trafficking
      • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
      • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
    • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

    For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

    *Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


    To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

    Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

    Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

  • If you are in the U.S. military service: You do not need to comply with the above requirements
  • Of the 3 hours in pain and system management, complete 1 hour in controlled substance prescribing
    • Due: Every 3 years at license renewal
  • License Renewal Information: State of Michigan (DOs)

    • If your license is due for renewal between June 1, 2023 and May 31, 2024: You must complete 2 hours of implicit bias training
      • Due: At license renewal between June 1, 2023 and May 31, 2024
    • For license renewals on June 1, 2024 and onward: You must complete 3 hours of implicit bias training
      • Due: Every 3 years at license renewal

    Special Requirement for Michigan

    • Complete a one-time training requirement in identifying victims of human trafficking
      • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
      • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
    • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

    For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

    *Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


    To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

    Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

    Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

    • Complete 150 hours of continuing education
      • Due: Every 3 years at license renewal
    • Of the 150 hours, complete a minimum of 60 Category 1 credits
      • Due: Every 3 years at license renewal 
    • Of the 150 hours, complete a minimum of 1 hour of CE in medical ethics
      • Due: Every 3 years at license renewal
    • Of the 150 hours, complete a minimum of 3 hours of CE in pain and symptom management
      • Due: Every 3 years at license renewal
    • If you are in the U.S. military service: You do not need to comply with the above requirements
    • Of the 3 hours in pain and system management, complete 1 hour in controlled substance prescribing
      • Due: Every 3 years at license renewal

    License Renewal Information: State of Michigan (DOs)

    • If your license is due for renewal between June 1, 2023 and May 31, 2024: You must complete 2 hours of implicit bias training
      • Due: At license renewal between June 1, 2023 and May 31, 2024
    • For license renewals on June 1, 2024 and onward: You must complete 3 hours of implicit bias training
      • Due: Every 3 years at license renewal

    Special Requirement for Michigan

    • Complete a one-time training requirement in identifying victims of human trafficking
      • If your MI license was issued from 1/1/2020 - 12/31/2020, this requirement is due at your license renewal in 2023
      • If your MI license was issued from 1/1/2021 - 12/6/2021, this requirement is due at your license renewal in 2024
    • Note: If your MI license was issued on or after 12/6/2021, this was a requirement for you to obtain your initial license and you have already completed this requirement

    For more detailed information, please visit the Michigan Department of Licensing and Regulatory Affairs website. 

    *Requirements are subject to change. Please refer to your Mocingbird account for the most up-to-date accurate information.*


    To view customized tasks regarding your MI license requirements, sign in to your Mocingbird profile and your virtual assistant has already created your upcoming task list.

    Don’t have a Mocingbird account yet? Sign up for your free trial today at mocingbird.com

    Drop us a note if you are interested in partnering up with us. Complete this contact form and our team will reach out with a free CME process consultation for your organization. 

    June 22, 2022

    8 Tips to Improve Your Sleep Hygiene

    Millions of Americans struggle to get a good night's sleep. While this can be due to many different factors, you can adopt habits to encourage better sleep. Here are eight tips to improve your sleep hygiene.

    Know the circadian rhythm 

    The circadian rhythm is your “internal clock”, which helps regulate your sleep and wake cycles. It’s important to let light in first thing in the morning, as you wake up, and to get sunlight during the day (for example, by taking a walk after work) as it’s the vision of light that helps the brain coordinate this clock. On the other hand, in the evening, it’s important to keep away from bright lights and limit the exposure to electronics’ blue blight, as this will hinder the production of melatonin, a hormone that facilitates sleep. If you cannot avoid using screens 2 hours before bedtime, an inexpensive pair of blue-light-blocking glasses have been shown to improve the duration and quality of sleep.

    Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep close to bedtime

    Caffeine is a stimulant that can be found in coffee, tea, chocolate, and soda. If you drink coffee, it’s better to have your last cup before noon. Although alcohol may help you fall asleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night.

    Balance your fluid intake

    Don’t drink too much water at bedtime as you might be awakened by the need for a trip to the bathroom.

    Have a light dinner

    Finish dinner several hours before bedtime and avoid foods that are spicy, difficult to digest or that might cause heartburn. 

    Create a consistent sleep schedule

    Going to bed and waking up at the same time is the best and easiest way of synchronizing your circadian rhythm. If you must nap, it’s better to keep it short and before 5 PM.

    Turn your bedroom into a sleep oasis

    The best environment to promote sleep is a dark, cool, and quiet bedroom. To achieve this you can use heavy curtains, blackout shades, or even an eye mask to block light since light communicates to the brain that it is time to wake up. Earplugs or a "white noise" appliance can also help with any external sounds. The ideal temperature of the bedroom should be between 60 and 75°F and the room should be well ventilated. A comfortable mattress, pillows, and bedding are also important. Not using a computer or work materials in the bedroom will strengthen the mental association between the room and sleep. 

    Create a soothing sleep routine

    Even something as simple as wearing pajamas, brushing teeth, and getting ready for bed can reinforce in your mind that it's bedtime. Some pre-sleep soothing activities include taking a bath (since the rise and subsequent fall in body temperature promotes drowsiness), reading a book, watching television with blue light blocking glasses, listening to soft music, or practicing relaxation exercises. Avoid stressful reading/TV content, doing work, or discussing emotional issues right before bed as these activities can lead to the secretion of the stress hormone cortisol, which increases alertness.

    Don’t stress about falling asleep

    If you find yourself struggling to fall asleep, try to stop focusing on the thought of falling asleep and instead try concentrating on relaxing yourself through breathing and meditation exercises. If after approximately 20 minutes you still cannot fall asleep, the best option is to get out of the bedroom and do a relaxing activity, such as reading or listening to soft music. Once you start getting tired again, go back to sleep in your bedroom.

    This content is educational in purpose and not to be intended as medical advice. 


    https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

    https://www.sleepfoundation.org/sleep-hygiene

    https://www.headspace.com/sleep/sleep-hygiene

    June 8, 2022

    Mocingbird Interviewed About Life After Being Crowned 2021 Winner of The Get Started RI Shark Tank Style Pitch Competition

    In 2021, Scott Duarte took home the Get Started Rhode Island victory for Mocingbird. Here's a quick recap of his podcast interview with John Loughlin.

    Read more

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