Milestones Newspaper August 2023

TAKE

YOUR INPUT IS NEEDED FOR PA MASTER PLAN

A new series in Milestones will help you learn how to spot and avoid financial fraud.

PHILADELPHIA CORPORATION FOR AGING

WHAT IS PCA?

Philadelphia Corporation for Aging (PCA) is a nonprofit agency dedicated to serving Philadelphia’s older adults and adults with disabilities.

PCA publishes Milestones and offers:

• Care in the home

• Home-delivered meals

• Home repairs and modifications

• Protective services

• Senior centers

• Caregiver support

• Employment and volunteer programs

• Legal services

• Transportation

• Ombudsman services

• Health education

• Information and referral

For more information, call the PCA Helpline at 215-765-9040 or visit pcaCares.org.

By Najja R. Orr, MBA, DBA PCA President & CEO

Published by Philadelphia Corporation for Aging

Najja R. Orr, MBA, DBA President and CEO

PCA Board of Directors 2022-23

Satya B. Verma, O.D., Chair

Glenn D. Bryan, Vice Chair

Angela Foreshaw-Rouse, Secretary

Louis A. Bove, Esq.

Louis Colbert

Nora Dowd Eisenhower, Esq.

Lynn Fields Harris

Katherine E. Galluzzi, D.O., FACOFP

Sandra McNally

Paul Nathanson

John Whitman

Eloise N. Young

Jacqueline S. Zinn, Ph.D.

Emeritus: Arthur E. Helfand, D.P.M.

Call 24/7 to report suspected elder abuse. PCA Helpline: 215-765-9040 Outside Philadelphia toll-free: 888-215-765-9041 (TDD) pcaCares.org

Milestones is published monthly and distributed at more than 1,100 locations throughout Philadelphia, Lower Bucks and Eastern Montgomery counties.

Check us out online: pcaCares.org/Milestones

Editor: Alicia M. Colombo

215-765-9000, ext. 5081

PCA, 642 N. Broad St. Philadelphia, PA 19130

Email: MilestonesNews@pcaCares.org

Advertising: Teresa Heavens

215-765-9000, ext. 5053

Email: Teresa.Heavens@pcaCares.org

Subscriptions & Distributions: 215-765-9000, ext. 5081

Email: MilestonesNews@pcaCares.org

Home delivery: $12/year

As the largest Area Agency on Aging (AAA) in Pennsylvania, Philadelphia Corporation for Aging (PCA) serves all older adults living in Philadelphia County. To meet increasing needs over the past 50 years, we now provide more than 30 different person-centered programs and services and touch the lives of more than 140,000 older adults and people living with disabilities annually.

We seek to accomplish our mission by taking three main paths:

• Keeping older adults connected with their communities through senior centers, health and wellness programs, and more.

• Helping people stay in their homes for as long as possible with needed services, such as care management, equipment/supplies, meals, and in-home care.

• Advocating for the rights and protection of older adults by providing legal and ombudsman services, and protection from abuse.

For all our successes, PCA faces enormous challenges in continuing to meet the growing and diverse needs of older Philadelphians.

from 15.4% in 2010 to 17.8% in 2020. There are increasingly more older adults, yet the availability of public funding has not kept pace with population growth to adequately meet their needs.

In response, PCA will continue to look for innovative and creative ways to serve older people more efficiently, while advocating at the state and federal levels for increased funding to meet the growing need.

Pennsylvania Gov. Josh Shapiro has already shown his commitment to supporting the state’s older adults. He has proposed increased funding of $10 million to the PENNCARE budget, which supports PCA and other AAAs, expansion of the Property Tax/Rent Rebate Program to serve an additional 170,000 people and has signed an executive order officially committing to improving Commonwealth services for the 3.4 million older Pennsylvanians.

The governor’s executive order requires the Pennsylvania Department of Aging (PDA) to develop a comprehensive 10-year Master Plan for Older Adults. To develop this plan, PDA will work with AAAs to gather feedback from older adults and stakeholders in the aging network through in-person listening sessions held within the community.

The views expressed in Milestones are not necessarily those of Philadelphia Corporation for Aging (PCA). Milestones will not knowingly accept or publish fraudulent or misleading advertising. Milestones reserves the right to edit, revise or reject ads. Milestones assumes no responsibility for errors, misprints, omissions or misinformation; for failure to publish an ad; or for any damages of any kind. Neither the publisher nor any other party is rendering expert advice in this publication. No part of this newspaper may be reproduced without the permission of PCA. ©2023 Philadelphia Corporation for Aging. All rights reserved.

Philadelphia is consistently among America’s largest cities with the highest proportion of older adults (65+) living in poverty at nearly 21%, according to U.S. Census Bureau statistics. According to the Pennsylvania Department of Aging, the state’s total older adult population grew

It is essential that older adults and caregivers attend these sessions to make sure their voices are heard.

For more information about Pennsylvania’s Master Plan for Older Adults and the in-person listening sessions, see page 10, call the PCA Helpline at 215-765-9040 or visit pcaCares.org.

Your input is needed for PA’s Master Plan for Older Adults

Take good care of your skin

By Jay Nachman

Skin cancer is by far the most common cancer in the United States, according to the American Cancer Society.

“The good news is that most of those cancers are the non-melanoma type,” said Dr. Elizabeth Jones, a dermatologist at Jefferson Health. It takes a multi-pronged approach to avoid skin cancer. “You’re trying to be preventive by using numerous different tactics,” Dr. Jones said. “It begins with regular awareness of things you can do to protect yourself daily. Preventive measures include avoiding peak hours of the sun, seeking shade where possible and wearing wide-brimmed hats with four inches all around.”

Dr. Jones recommends the use of sunscreen with Sun Protection Factor (SPF) between 30 and 50. (SPF measures how much solar energy, or ultraviolet radiation, is required to produce sunburn on protected skin.) Sunscreen doesn’t need to go above 50 SPF, because most sunscreens wear off in protectiveness in two hours. A higher number might also increase the price, she added.

“So as long as you’re using an SPF 50 and you’re reapplying every two hours, you’re getting really good protection from that sunscreen,” said Dr. Jones. “You also want to make sure the sunscreen is labeled as broad spectrum so that it covers both UVA and UVB.”

UVA and UVB are different wavelengths of ultraviolet light that both contribute to skin cancer. UVA also contributes to skin aging. Additionally, she suggests wearing

clothes with an ultraviolet protection factor (UPF), which indicates how much ultraviolet radiation (both UVB and UVA) a fabric allows to reach the skin. A UPF 50 fabric blocks 98% of the sun’s rays and allows just 2% to penetrate. This significantly reduces the risk of sun exposure. Dr. Jones noted that UPF clothes are now much more affordable than when the breakthrough apparel first came out.

Warning signs

If there is something new and unlike anything else on the skin, it could be a warning sign of melanoma, according to Dr. Jones. Another warning sign is a changing spot on the skin. Changes can include an existing growth that is now taking on multiple shades of colors, or a spot that easily or repeatedly bleeds. “Something that you know has been there, but it is continuously changing in appearance, or it starts to give you that unsettled feeling,” she added.

It is possible to get skin cancer of the toenails and fingernails. Symptoms are a thick line of discoloration on one nail, as well as the skin in front of the nail. Dr. Jones said that skin cancer of the nail is more common in people of color.

Skincare tips

For an overall skincare routine, Dr. Jones said, “one of the most important things that I try to emphasize is the importance of moisturizing. Dry skin can lead to itchy skin. It can prolong healing for bumps and bruises, and it can lead to eczema and infection.”

Natural skin dryness occurs in older adults over time because they lose natural moisturizing factors in their skin.

“I think that people so often are focused on their moles and skin cancers that they underestimate the value of moisturizing,” Dr. Jones said. “I often remind everyone to moisturize once a day. Try to make it part of your everyday routine so it doesn’t feel like an added step. The best time to moisturize is right after the shower because you have moisture from the shower, and you can lock that in by applying a moisturizer after you towel dry.”

When it comes to moisturizer, the thicker the better, Dr. Jones said. She recommends using Vaseline or generic petroleum jelly. Creams and oils are also good if individuals don’t like the greasy feel of an ointment, but she advised avoiding lotions because they have more water and alcohol, which can lead to irritation for people with dry skin.

The key areas to moisturize are hands, feet, arms, and legs. Feet and legs tend to dry out the quickest and are most affected in the winter, Dr. Jones said.

Easy bruising, referred to by dermatologists as actinic purpura, commonly seen on hands, forearms, feet and lower legs, is caused by a natural reduction of collagen and blood vessels in the skin that happens over time.

“Even the most minor trauma or pressure to the skin and even scratching can lead to bruising,” Dr. Jones said, “It can take up to four or six weeks for the bruising to go away. The key treatment for bruising is time and protective measures, like moisturizing and protective clothing.”

Skin is the largest organ in the body. “It has numerous different functions. It protects our bodies, it prevents infections, and it helps regulate body temperature,” Jones said. “It plays a large role in our overall health.”

For additional skin care tips, go to aad.org and type “skin care tips dermatologists use” in the search function.

Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.

STOP SENIOR SCAMS: Learn how to spot and avoid fraud

What to do if you are scammed

If you are an older Philadelphian who believes you have been scammed, contact PCA’s Helpline at 215-765-9040 for assistance.

215-545-5728.”

By Jeremy Rodriguez

Scammers target people of all ages including older adults.

Nolan Lawrence, director of the Philadelphia Corporation for Aging (PCA) Helpline, warns that scammers typically try to target a “vulnerable population” by posing as an agency or business that potential victims already use for services. Lawrence noted that there are a number of particular organizations that scammers pretend to represent, such as AARP, the IRS, the U.S. Postal Service and Social Security.

“I’ve seen images of materials that scammers send, and some of them look really good. Some almost mirror the organization’s actual website,” Lawrence said. “In the case of AARP, scammers pretend to be from the organization to get people to send a lot more money than what an actual AARP membership costs. That’s pretty much the motive of most scams. They’re trying to get a significant amount of money for something that otherwise wouldn’t cost much.”

Additionally, there are some scams that target non-English-speaking

individuals in Philadelphia. “Not only are they trying to get money, but they do this by taking advantage of any language barrier,” Lawrence said. “They may pretend to be immigration services or the government, basically saying, ‘If you don’t pay us, we’re going to send you back to your native country.’ Those calls can be very distressing.”

Scammers target older adults

Older adults are often targeted by scammers due to “a perceived sense of vulnerability,” said Dan Milloy, outreach and engagement supervisor for CARIE (Center for Advocacy for the Rights and Interests of Elders), which provides assistance and resources to older adults and their caregivers.

“Scammers perceive that older adults are going to be more vulnerable and willing to commit to a potential scam,” Milloy said. “They find older adults to be gullible, and they just make the assumption that most older adults have more money. Plus, with Medicare being the largest federal health care paying system, I think they figure things can slip through the cracks.”

The Federal Trade Commission’s (FTC’s) website offers several tips if you believe you were scammed. If you gave a scammer money, suggestions include immediately contacting the bank, credit card company or wire-transfer company to inform them of a fraudulent charge and to reverse or stop the transaction, if possible.

Additionally, older adults can visit IdentityTheft.gov or call 1-877438-4338 to speak with the FTC directly and to put a recovery plan in action if they gave their social security number to a scammer. If you have a computer or cell phone which could potentially be hacked by scammers, it is advised that you update your security software. You may contact your cell phone and internet provider for more information.

Lastly, older adults should report scams to 1-877-382-4357 or online at ReportFraud.FTC.gov. The FBI’s Internet Crime Complaint Center is at IC3.gov.

Avoiding scams

“We recommend that older adults keep their information private,” Milloy said. “Treat your Medicare and Social Security information like it’s your credit card information. Don’t give that out over the phone. Lastly, anybody who thinks their information has been compromised and needs assistance should contact CARIE immediately at

Lawrence suggests that older adults monitor their accounts. Additionally, he noted, it’s usually a “giveaway” when scammers ask older adults to use payment methods that may be foreign to them, such as cryptocurrency, PayPal, Apple Pay, Venmo and Cash App.

A “cardinal recommendation” is to “take a beat and make sure that you can verify to whom you’re sending the money. Don’t send any money or provide any information until you can absolutely confirm the validity of the recipient,” Lawrence said. “It’s always good to do due diligence, and if you reach out to PCA’s Helpline, we can refer you to the help you need.”

Helplines for scam victims

If you believe you have been a victim of a scam, you can call the following numbers:

PCA Helpline: 215-765-9040

Philadelphia Attorney General’s Senior Assistance Helpline: 1-866623-2137 or email: seniors@ attorneygeneral.gov

CARIE LINE: 215-545-5728

Federal Trade Commission: 1-877–FTC–HELP (382–4357)

FTC’s Identity Theft Hotline: 1-877-ID-THEFT (438-4338)

Jeremy Rodriguez is a freelance journalist, blogger, editor and podcaster.

Events

AUGUST 2023

AUGUST 2

ISRAELI SCOUT FRIENDSHIP CARAVAN

Enjoy the performing arts with the caravan’s unique blend of excitement & energy. 12:30 p.m. KleinLife: Northeast Philadelphia. 215698-7300 | Free

AUGUST 3

MILITARY HISTORY CLUB

Take part in a thoughtful, guided monthly discussion about military conflicts. This month’s topic will be the Civil War in Yemen. 11 a.m. Parkway Central Library. 215-686-5431 | Free

AUGUST 4

CHAIR YOGA

Enjoy a twist on traditional yoga, making it accessible for all ages & abilities. 3 p.m. Fumo Family Library. 215-685-1758 | Free

AUGUST 5

BRUNCH BINGO

Regular games with 5 $50 cash specials. Brunch provided. Door prizes. 1-4 p.m. St. Edmond Senior Community Center. 267-606-6891 | $15

AUGUST 6

2ND STREET FESTIVAL

One of the largest annual street festivals in Philadelphia, spanning several blocks in Northern Liberties. 12-9 p.m. 2nd Street between Girard Avenue & Spring Garden Street. Info: 2ndstfestival.org | Free

AUGUST 6

ACANA AFRICAN FESTIVAL

Celebrate the diversity in Philadelphia with a series of cultural festivals presented by PECO. 2-8 p.m. Great Plaza at Penn’s Landing. 215922-2FUN | Free

AUGUST 7

COMPUTER SKILLS FOR SENIORS

Need computer help? Take a free digital skills workshop. Learn how to use a computer, get online & more. 11 a.m. Parkway Central Library. 215-686-5431 | Free

AUGUST 8

NUTRITION WORKSHOP

Learn about farmers market shopping, food safety, how to make fruits & vegetables a greater part of your diet. 2 p.m. David Cohen Ogontz Library. 215-685-3566 | Free

AUGUST 9

CROCHET CIRCLE

Bring a project with you for crafting & conversation. 4 p.m. Richmond Library. 215685-9992 | Free

AUGUST 11

CREDIT & REAL ESTATE WORKSHOP

Highlights best practices for consumer credit & real estate. 1 p.m. Walnut Street West Library. 215-685-7671 | Free

AUGUST 14

STOP THE BLEEDING: SAVE A LIFE

Death due to traumatic bleeding can occur in less than five minutes. But, in one hour, you can learn to save a life. 2 p.m. West Oak Lane Library. 215-685-2843 | Free

AUGUST 17

CITY PLANNING CLUB

Take part in a discussion series about topics related to Philadelphia history, connecting local history with city planning & development. 11 a.m. Parkway Central Library. 215-686-5431 | Free

AUGUST 19

FESTIVAL OF INDIA

Celebrate India’s 76th Independence Day with Northern & Southern Indian cuisine, classical Indian & Bollywood performances, shopping, & fun. 12-7 p.m. Great Plaza at Penn’s Landing. 215-922-2FUN | Free

AUGUST 20

CARIBBEAN FESTIVAL

Enjoy authentic island sounds of reggae, Soca, cool jazz & gospel with creative dances complemented by a marketplace of Caribbean fashions & exotic cuisine. 12-8 p.m. Great Plaza at Penn’s Landing. 215-922-2FUN | Free

AUGUST 22

TAI CHI

Improve functional movement/motion of body joints, gain a greater awareness of your body in space, & learn how your body moves as a complete unit. 12:30 p.m. KleinLife: Northeast Philadelphia. 215-698-7300 | Free

AUGUST 22

SENIOR FUN DAY IN THE PARK

Health screenings, line dancing, Zumba, raffles & prizes, food, music, & games. Presented by Philadelphia Parks & Recreation Older Adult Services. Horticulture Center in Fairmount Park. 10 a.m. to 2 p.m. 215-685-2736 | Free

AUGUST 24

MEDITATION CLUB

Explore various modalities of meditation. 5 p.m. Andorra Library. 215-685-2552 | Free

AUGUST9 29

HEALTH & WELLNESS RESOURCES

The Department of Behavioral Health and Intellectual disAbility (DBHIDS) will be hosting a resource table to answer questions & provide information. 11 a.m. to 1 p.m. Lucien E. Blackwell West Philadelphia Regional Library. 215-685-7431 | Free

For a listing of daily events and activities, contact your local senior community center! Go to pcaCares. org/senior-centers or call the PCA Helpline at 215-765-9040 for a listing of senior centers in Philadelphia.

Philadelphia geriatrician Dr. Kate Galluzzi reveals the secret to longevity

in the PCA home-delivered meals program and the PCA-supported senior centers, viewing them as “wonderful sources of information and activity. They provide vital camaraderie and engagement for older adults in the city,” she said. Especially since, “our culture values youth and productivity, and needs to emphasize the contributions of older individuals, as well.”

By Jay Nachman

Most people who choose geriatrics as a career cite close relationships with older people as their motivation, according to Philadelphia geriatrician Dr. Kate Galluzzi. Her motivation was her paternal grandmother, Concetta Santore Galluzzi. “I admired her. I loved listening to her stories about ‘little Johnny J from Avenue J’ and other characters she imagined. Sunday dinners in Brooklyn with the whole family are some of my fondest memories,” said Dr. Galluzzi, who is professor and chair of the Department of Geriatric and Palliative Medicine at the Philadelphia College of Osteopathic Medicine and medical director of the Residentialist Group of home care providers in Philadelphia.

Dr. Galluzzi is former chair of Philadelphia Corporation for Aging’s (PCA’s) Board of Directors, of which she was a member for eight years until stepping down recently. Galluzzi will remain as cochair of the PCA Board Advocacy Committee to stay connected with the agency and its mission to support older adults.

During her tenure with the Board, Galluzzi took particular interest

She also praised PCA’s efforts to work with the City of Philadelphia’s Vision Zero Task Force, which is working to eliminate all trafficrelated deaths and severe injuries. This initiative, Dr. Galluzzi said, is making the streets safer for older adults.

The social determinants of health (financial security, education, health care access, environment and community) are more likely to lead to healthier lives and better outcomes for people with resources than for urban minority populations.

Dr. Galluzzi would like to see more health care dollars spent on reducing or eliminating the racial and financial inequities that govern the social determinants of health.

“There is not nearly enough emphasis on nutrition and social networks that can promote health,” Dr. Galluzzi said.

Her perspective on aging is positive. “Aging is what we want to do,” Dr. Galluzzi said. “Everyone is aging. We always look at the older population as elderly or frail. But aging is our goal.”

There is ample evidence that shows there are things a person can do to age well, she said. These include social engagement and meaningful interpersonal relationships, daily exercise, good

sleep hygiene and good nutrition.

As an example of aging gracefully, Dr. Galluzzi recalls a nursing home patient of hers named Lenora, who died last fall at age 111. Lenora came into the nursing home when she was in her late 90s or early 100s.

“She was a role model for all of us,” Dr. Galluzzi said. “She would proclaim how blessed she was and was always full of gratitude. She would get up every morning, go to her armoire and select her outfit for the day. Lenora would dress herself in a skirt, blouse, pantyhose, and pumps. Then, she’d go to the day room and socialize. I really believe that (morning routine) kept her going.”

When asked about the secret to longevity, Dr. Galluzzi likes to say that it’s pantyhose. “Because I think anyone who can put on pantyhose in their 90s or 100s is probably in pretty great shape,” she said. “Lenora was an inspiration. Her gratitude, her acknowledgement that she had needed relationships with people and the fact that she remained active are what kept her with us for as long as she was.”

PCA Helpline helps older Philadelphians access benefits

Philadelphia Corporation for Aging (PCA) has partnered with Benefits Data Trust to provide benefit screenings for older adults. Those interested can reach a benefits specialist by calling the PCA Helpline at 215-7659040, then pressing #4 on the Helpline call menu.

Callers can receive a quick screening for potential benefits by answering a few brief questions. If they qualify and would like assistance with applying, applications can also be filled out over the phone. The screenings will verify multiple application requirements including age, income, household and children. Applicants will need to provide copies of documents and identification for some benefits to be enrolled.

See the list of available benefits below:

Direct Application Assistance

• Supplemental Nutrition Assistance Program (SNAP)

• Low-Income Home Energy Assistance Program (LIHEAP)

• Child Care Information Services (CCIS)

• Medicaid/Medical Assistance

• Medicare Savings Program

• PACE/PACENET (prescription assistance for older adults)

• Medicare Extra Help

• Medical Assistance

• Children’s Health Insurance Program (CHIP)

• Philadelphia Senior Citizen Real Estate Tax Freeze

• Property Tax/Rent Rebate

• Homestead Exemption

• Earned Income Tax Credit

• Child Care Tax Credit

Additional Benefits

• Special Supplemental Nutrition Program for Women, Infants, and Children (WIC)

• Supplemental Security Income (SSI)/Social Security Disability Income (SSDI)

• Unemployment Insurance

• Temporary Assistance for Needy Families (TANF)

Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.

(See page 11 for crossword)

Seasonal Pennsylvania produce: Grape and broccoli salad

Sweet fruit and earthy vegetables may seem like an unusual combination. When mixed with a creamy honey dressing, crunchy toasted nuts and sharp red onion, these flavors blend quite nicely. For a bonus, grapes and broccoli are in season this month in Pennsylvania.

Ingredients:

¼ cup Greek yogurt

3 tbsp. mayonnaise

1 tbsp. apple cider vinegar

2 tsp. honey

¼ tsp. each salt and pepper

1 small head of broccoli, cut into ½-inch florets

1 ½ cups seedless grapes, halved lengthwise

½ small red onion, chopped

¼ cup toasted pecans, chopped

Directions:

In a large bowl, combine yogurt, mayonnaise, vinegar, honey, salt and pepper.

Add broccoli, grapes, onion and pecans, then toss to coat. Keep refrigerated in an airtight container until ready to serve.

Source: PA Eats

YOUR INPUT IS NEEDED! Contribute your ideas, suggestions to PA’s Master Plan for Older Adults

The Pennsylvania Department of Aging is gathering recommendations for its Master Plan through listening sessions hosted by local Area Agencies on Aging, including Philadelphia Corporation for Aging. All Pennsylvanians are encouraged to learn more about the plan and to submit their comments, opinions and questions at aging.pa.gov. You can also submit comments by email to AgingPlan@pa.gov and by U.S. mail to Pennsylvania Department of Aging, c/o Master Plan, 555 Walnut St., 5th Floor, Harrisburg, PA 17101.

For more information about the upcoming listening sessions in Philadelphia, call the PCA Helpline at 215-765-9040 or go to pcaCares.org.

We hope you can join one of these events to provide valuable feedback!

Exercise, good sleep help support brain health

Regular exercise supports a healthy body and mind, but sleep deprivation may undo those mental benefits.

A recent study conducted in England shows that adults age 50 and older who are active but get less sleep had faster cognitive (mental) decline. After 10 years, the cognitive function of active older adults with inadequate sleep was equal to that of their inactive older-adult counterparts.

“Our study suggests that getting sufficient sleep may be required for us to get the full cognitive benefits of physical activity,” said lead author Dr. Mikaela Bloomberg of University College London (UCL) Institute of Epidemiology & Health Care. “It is important to consider sleep and physical activity together when thinking about cognitive health. Regular physical activity may not always be sufficient to counter the long-term effects of lack of sleep.”

According to the researchers, getting an average of six to eight hours of sleep per night and higher levels of physical activity were linked to better cognitive function. At the beginning of the study, participants who were more active showed better mental function, no matter how long they slept. However, this changed over the 10-year study period, with those

sleeping fewer than six hours having a more rapid mental decline over time.

This mental decline was present for study participants aged 50-69. However, participants 70 and older maintained the mental benefits of exercise even with shorter sleep.

“It is important to identify the factors that can protect cognitive function in middle and later life, as they can serve to prolong our cognitively healthy years and, for some people, delay a dementia diagnosis,” said study co-author Andrew Steptoe of the UCL Institute of Epidemiology & Health Care. “The World Health Organization already identifies physical activity as a way to maintain cognitive function, but interventions should also consider sleep habits to maximize long-term benefits for cognitive health.”

Good sleep habits can help to improve or maintain your sleep health. Some tips include going to bed at the same time each night; making your bedroom quiet, dark and comfortable in temperature; removing electron-

devices from the bedroom;

meals, caffeine or al-

before bedtime.