Is there anything cozier than the warmth of your own bed? Sleep may feel like a luxury, but our bodies depend on adequate rest as much as a healthy diet and regular exercise.

Proper sleep and easy waking in the morning can boost overall health and offer protective benefits against colorectal cancer, a leading cause of cancer death.

Sleep Habits Can Influence Cancer Risk

Previous studies associate cancer risk with lifestyle factors, like smoking, alcohol use, obesity and a low-fiber diet. Experts have identified sleep problems as a factor, but most studies have been observational.

A new study published in the Journal of Gastrointestinal Oncology suggests certain sleep habits may influence colon and rectal cancer risk. Getting enough sleep at night and the ability to wake up easily could help prevent colorectal cancer.

Researchers at the First Affiliated Hospital of Chongqing Medical University in Chongqing, China, used previously collected data from 337,000 patients between the ages of 40 and 69. The team looked at seven specific traits in the participants: sleep duration, ease of getting up in the morning, daytime napping, daytime dozing, insomnia symptoms, snoring and being a “morning person” or not.

The study found that sleep duration and ease of getting up in the morning could be protective factors against colorectal cancer. Snoring, however, may increase the risk for developing cancer in the rectum or colon.

Why Are We Not Getting Enough Sleep?

According to a Gallup poll, half of Americans say they would benefit from more sleep, and 20 percent of Americans are getting fewer than five hours of sleep per night. Although pinpointing one specific cause is challenging, many would concur that our hectic, goal-driven lifestyles often lead to significant stress and poor sleep habits.

Technology can help us accomplish more, but smartphones and electronics are a source of constant distraction. Because we focus on what we need to accomplish, we may not value sleep as much as previous generations. Unfortunately, sleep problems are causing some major health concerns.

Common causes of sleep deprivation include factors such as the following:

• Stress
• Chronic pain
• Irregular sleep schedule
• Medications
• Poor sleeping habits
• Neurological disorders
• Mental health issues
• Sleep disorders
• Pregnancy
• Obstructive sleep apnea

People are more likely to suffer from insomnia if they experience a combination of factors. Women are more likely to have insomnia than men, and older adults are at higher risk than younger people.

How to Improve Sleep Duration

Some people naturally wake easier in the morning than others, but everyone can improve sleep duration. If sleeping longer can help prevent colorectal cancer, we should make it a goal to improve our sleep hygiene.

Increase the Amount of Time You Spend in Bed

The average American needs seven to eight hours of sleep to allow the body and brain to sufficiently rest. Knowing how much sleep you need every night will help you plan your evening around your bedtime.

Most people calculate the number of hours they sleep by when they get into their bed. No one falls asleep instantaneously, though. Most adults with healthy sleep patterns can fall asleep after 15 to 20 minutes, but sleep comes much slower for those who haven’t created good habits.

If your mind is racing or you feel stressed, it will take much longer to fall asleep, and you may not stay asleep. If you know how long it takes you to fall asleep, add that amount of time to your desired number of hours of sleep, and calculate your bedtime accordingly.

Turn Off Electronics and Charge Them in Another Room

Scrolling social media or playing video games before bed can impact your ability to fall asleep. Blue light from electronics can disrupt your circadian rhythm and cause the brain to think it is time to wake up. About an hour before you go to bed, power down your phone for the night. Avoid charging your phone on your nightstand because you may feel the need to check it.

Avoid Foods That Cause Reflux and GERD

Health problems like reflux can make it harder to fall asleep. Sometimes, you can manage symptoms of heartburn, indigestion and regurgitation by eating smaller meals. Avoiding foods that are fatty, spicy and acidic or excluding carbonated drinks, alcohol, caffeine, chocolate and mint may lower reflux risk.

If you experience persistent reflux symptoms, you may have gastroesophageal reflux disease (GERD). Experts estimate one in five Americans has GERD, but many people are unaware they have it. Warning signs for GERD include sore throat, persistent cough, hoarseness, frequent throat clearing, nausea and chest pain.

Incorporate Sleep-Inducing Foods Like Almonds

While certain foods may keep you awake at night, almonds may help you sleep more soundly. One study found eating almonds every day improved sleep quality in adults who had sleep trouble.

“Almonds are rich in bioactive phytochemicals, magnesium, zinc and melatonin, all of which are known to promote sleep,” wrote Lancelot Pinto, MBBS, DNB, MSc, consultant pulmonologist and epidemiologist at P.D. Hinduja Hospital and Medical Research Centre in India.

According to the Sleep Foundation, other foods that can help you fall asleep include cherries, kiwi, rice, milk, fatty fish and nuts.

Establish Habits That Create Healthy Sleep Hygiene

No magic food will cure unhealthy sleep habits. The most effective way to get the sleep you need is to follow a nightly routine.

1. Turn off overhead lights in the evening and use floor lamps to provide light. You can also use dimmer switches in common areas.
2. Turn off the TV and electronics at the same time each night.
3. Play quiet music.
4. Take a warm bath or shower.
5. Try to meditate before bedtime.
6. Read a favorite book or write in your journal.
7. If your mind is racing or you feel anxious, have a notepad next to your bed and jot down a short to-do list for tomorrow.

Schedule a Colonoscopy or Other Colon Cancer Screening

The average risk for colorectal cancer is 1 in 23 for men and 1 in 25 for women. While the mortality rate from colon cancer among older adults is declining, it is rising among adults younger than 50.

People often assume colorectal cancer only affects the elderly, but this is not true. No one is too young to develop colon cancer. The United States Preventive Services Task Force advises that all adults should start colon cancer screenings at 45 years old; however, those at increased risk or with digestive symptoms should undergo screening sooner.

Colonoscopy is the gold standard for colon cancer screening because it allows your doctor to view the inside of your colon and remove pre-cancerous polyps. Therefore, colonoscopy can detect and prevent cancer in the rectum and colon.

Other tests can detect abnormalities, but they cannot diagnose or prevent cancer. Individuals with an average risk of colon cancer might not require a follow-up colonoscopy for a decade, making this procedure a practical screening choice.

Call your GI center and make an appointment with your gastroenterologist for a colon cancer screening. If you are experiencing symptoms of other medical conditions like GERD, Crohn’s disease, ulcerative colitis, irritable bowel disease or diverticulitis, you should make an appointment for a consultation.

Your digestive health and comfort are worth the investment.

Healthy food substitutions on your Thanksgiving table can lower your risk for reflux and GERD as well as help prevent colon and rectal cancer.

Thanksgiving Follows GERD Awareness Week

Do your favorite holiday foods often cause you heartburn and indigestion? Approximately 20 percent of Americans have GERD (gastroesophageal reflux disease), a chronic condition where your stomach’s contents flow back into your esophagus.

Common symptoms of GERD include a painful burning in the chest, regurgitation, nausea, problems swallowing, chronic cough and hoarseness.

GERD Awareness Week takes place Nov. 17-23. Overindulgence in rich foods can cause bloating and reflux. However, some people experience GERD symptoms when they are eating normally.

Untreated GERD can lead to long-term complications such as the following:

• Narrowing of the esophagus
• Damage to the esophagus
• Esophageal cancer
• Breathing problems

Some of the same foods that aggravate GERD can also increase the risk of colorectal cancer. This Thanksgiving, you can make healthy changes to your holiday menu and lower your risk for GERD and colon cancer.

Move Over, Turkey. Salmon Is a Healthier Protein Choice

Lean turkey is high in protein, but adding gravy and stuffing can increase your intake of saturated fats. A high-fat diet can alter your gut bacteria, cause inflammation and increase your risk for cancer of the rectum or colon.

It might sound odd to substitute salmon for poultry on your Thanksgiving table, but your colon will thank you for it! Wild-caught salmon contains high amounts of omega-3 fatty acids, which reduce inflammation.

If your Thanksgiving happiness depends on serving turkey, consider purchasing an organic, free-range turkey from a local farm.

Make Your Own Salad Dressing

Making your own salad dressing is easier and healthier than you think! Store-bought salad dressings contain added sugar, low-quality oils and emulsifiers that may irritate your gut lining. You can make salad dressing at home using extra virgin olive oil, an acid like citrus juice or balsamic vinegar, crushed garlic, Dijon mustard and seasonings.

You can also substitute the Dijon mustard for tahini, a sesame seed paste. The quality of your spices makes a difference, so buy sea salt and whole peppercorns for the best flavor. Adding fresh herbs can also add pizzazz to your dressing, so feel free to experiment.

Choose Cruciferous Vegetables for Side Dishes

Popular side dishes for Thanksgiving dinner include green bean casserole, brown sugar carrots and candied sweet potatoes. Although they’re tasty, they may aggravate your digestive symptoms.

Cruciferous vegetables like cabbage, broccoli, kale, radish, turnip and cauliflower contain bioactive chemicals that reduce cancer incidence, especially colon cancer. These vegetables are like natural medicines, containing two to five grams of fiber per cup. Fiber feeds the healthy bacteria in the gut and helps prevent constipation.

Instead of using butter to season cruciferous vegetables, try steaming them and adding a drizzle of olive oil.

Add Whole Grains to Your Meal

White rolls and stuffing made with white bread are two main staples of the Thanksgiving table, but they are nutrient-poor. How about slicing a loaf of 12-grain bread and using that same loaf to make stuffing or croutons for your salad?

You could even make a quinoa and wild rice stuffing for added fiber, protein and vitamins.

Swap Sweet Potatoes for Mashed Potatoes

We’ve all salivated over creamy mashed potatoes with cream cheese, sour cream and butter, but heartburn often follows. Sweet potatoes contain high amounts of fiber, carotenoids and vitamin A. They also have a lower glycemic index, which means they won’t make your blood sugar spike like a white potato.

Sweet potatoes have endless possibilities. You can bake them and serve them with olive oil and salt and pepper, or you can roast them with other winter root vegetables.

Serve Fresh Fruit Instead of Pie

Perhaps you think Thanksgiving requires pumpkin pie, but you might be more satisfied with fresh fruit for dessert. When nutritious food fills your stomach, you won’t want to end the meal with heartburn from eating rich pecan pie or apple cobbler.

Fruit can have distinct healing properties. Try these colorful fruits on your holiday dessert platter:

• Antioxidant — pomegranates, red grapes and figs
• Anti-inflammatory — blueberries, pineapples and cherries
• Detoxifying — watermelon and Goji berries
• Immune boosting — strawberries, kiwis and grapefruit

Don’t Wait Until Jan. 1 to Begin Healthy Eating

You can get a head start on your New Year’s resolutions by eating healthier today. If you are hosting Thanksgiving dinner, make healthy substitutions. Your guests will be grateful that you are keeping their health in mind.

If you are a guest this year at someone else’s table, offer to make a few nutrient-dense dishes to contribute to the meal.

“When people think about ‘going on a diet,’ they really should be thinking about what they want to accomplish with their eating habits, like losing weight, reducing cholesterol levels or adjusting what they eat for chronic conditions, then changing [their] current eating habits to meet those goals,” said Luis Rustveld, PhD, RD, LD, an assistant professor of family and community medicine at Baylor College of Medicine in Houston.

Call Your GI Center to Schedule a Colon Cancer Screening

Healthy eating cannot substitute for colorectal cancer screening. Colorectal cancer is the second leading cause of cancer death in the United States. Because young-onset colon cancer is on the rise, the U.S. Preventive Services Task Force lowered the recommended age for colon cancer screening to 45 in asymptomatic patients at average risk.

You have many choices when it comes to colon and rectal cancer screening. Doctors recognize colonoscopy as the most effective screening test for colon cancer because it can detect and treat in the same procedure. Other colon cancer screening tests can detect cancer, but colonoscopy can remove precancerous polyps before they develop into cancer.

Stay Healthy and Cancer-Free

Call your gastroenterologist and make an appointment for a colon cancer screening. If you have relatives who have had colorectal cancer or are at an increased risk for colon cancer, consider undergoing screening prior to age 45.

Colon cancer is highly treatable when a doctor detects it at an early stage, so don’t delay in scheduling your preventive care.