Health & Wellness Blog
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Benefits of Drinking Tea
Tea is a daily drink consumed in green, black, white, or herbal forms nearly everywhere around the world. Yet tea is often underrated compared to other nutritional products, pills, and supplements. Here are a few of the tried and tested health benefits of fine tea.
Teas act as natural immune-boosters because of their anti-microbial properties. In particular, green tea has been shown to kill bacteria that cause infections and dental plaque formation in addition to reducing bad breath. However, the down-side of tea’s anti-microbial effects means that certain teas, such as rosehip and pomegranate, may interact with certain antibiotic medications. To be safe, if you are on anti-biotics, consult your physician before beginning a tea-drinking regime.
Productivity with less caffeine
Teas contain a different blend of stimulants compared to coffee, which often has a higher dose of caffeine. This caffeine in coffee can produce jitters, heart palpitations, digestive unrest, and a sense of being “wired” that can interfere with productivity for some. On the other hand, green tea been shown to improve concentration, memory, and overall brain function while producing fewer of the negative side effects associated with caffeine. Thus, for those who are sensitive to caffeine, tea can be an important alternative to coffee in improving work productivity.
Physical performance with fewer calories
When tea is consumed on its own, it generally contains fewer than 10 calories. Rather than add to the waistline, certain teas are thought to improve fat-burning. For example, research has shown that green tea may enhance metabolism while improving physical performance in endurance activities. However, the caveat to this information is that sugar-sweetened teas counteract these effects. Sugar-sweetened beverages are associated with obesity, type 2 diabetes, and other noncommunicable diseases. Thus, for optimal health consume tea sugar free, either on its own or with a splash of lemon or non-dairy milk.
How Sugar Affects Your Health & Body
Carbohydrates are essential for the proper functioning of our body since they are the main source of energy. More than 90% of the energy used by the brain and other vital organs comes from the metabolism of carbohydrates.
The liver and muscles store carbohydrates in the form of long chains of glucose called glycogen, which at the necessary time, is transformed into glucose for energy production. Carbohydrates provide 4kcal / g and are available in foods such as table sugar (sucrose), fruits (fructose), vegetables, cereals and legumes (starch), Dairy products (lactose), among others.
While the intake of carbohydrates is essential for an adequate body metabolism, high sugar intake is associated with various pathologies such as overweight, obesity, liver disorders, behavioral disorders, diabetes, hyperlipidemia, cardiovascular disease, fatty liver, some types of cancer and dental caries. In addition, the consumption of sugars can contribute to the development of psychological disorders such as hyperactivity, premenstrual syndrome and mental illness.
Benefits of Sugar Consumption
Carbohydrates facilitate the metabolism of fats and prevent oxidative degradation of body proteins. In addition, the balanced intake of carbohydrates reduces the absorption of cholesterol, causing a decrease in plasma levels of this lipid, which helps to reduce cardiovascular risk in people over 50 years.
Carbohydrates are involved in the regulation of various gastrointestinal functions such as the maintenance of an adequate gastrointestinal transit and the development of a favorable bacterial flora which prevents the intestinal proliferation of pathogenic microorganisms.
Carbohydrates have an important structural function since they are a fundamental part of the formation of DNA and RNA.
Effects of Excessive Consumption of Sugar
Insulin Resistance & Diabetes
There are several studies that show a clear relationship between excessive sugar and insulin resistance. High levels of blood sugar lead to an exaggerated secretion of insulin by the pancreas, if this situation is chronically controlled to reduce their sensitivity to insulin which prevents the entry of glucose into the cells leading to the elevation of plasma glucose. The consequent overstimulation of the pancreas leads to a reduction or suppression of insulin secretion favoring the development of diabetes mellitus.
Currently, the role of sugar intake in the development of obesity is attracting considerable interest in the global scientific community. Several studies have shown that the excessive caloric intake due to a high intake of sugar leads to the storage of this energy molecule in the liver as glycogen if the glycogen reserves are saturated the ingested sugars are stored in the form of fat which promotes weight gain and development of obesity.
Anxiety & Depression
A trial published by University College London in the United Kingdom found that people who maintained high sugar intake are more likely to suffer from depression or anxiety. This is because sweet foods raise blood sugar very quickly but it also drops almost immediately. This sudden change generates stress in our body which responds by secreting hormones such as cortisol and adrenaline, which can produce anxiety or depression over time.
Fatty liver is characterized by the accumulation of free fatty acids and triglycerides in the liver tissue, one of the main etiological factors related to this pathology is excessive alcohol consumption. However, in recent years, several studies have found that the maintenance of an unhealthy diet (rich in fats and sugars) is the main risk factor for developing non-alcoholic fatty liver.
Recommendations to Reduce Sugar Consumption
Adequate intake of sugar is essential to maintain a healthy life. For this, it is essential to determine the proportion of daily sugar that should be consumed in the framework of a balanced and healthy diet.
To this end, the American Heart Association (AHA) recommends reducing energy intake from added sugars to 100-150 kcal/day, expressed in grams of sugar, corresponding to 25 to 37.5 grams per day (no more than six teaspoons per day).
Below are some recommendations to reduce daily sugar consumption.
Benefits of Chocolate - Yummy!
Chocolate is a delicious substance that was consumed as a “nectar of the gods” in Mayan ceremonies for its supposedly sacred properties. Centuries later, chocolate lovers continue to celebrate the treat for its tempting taste and its melt-in-your-mouth texture. Yet aside from its sensory appeal, dark chocolate is also becoming lauded for its health benefits. Here are the top 5 health benefits of dark chocolate.
Rich In Antioxidants
Protects Heart Health
The blood pressure-lowering effects of flavonols may also improve heart health. In addition to lowering blood pressure, dark chocolate has also been shown to lower LDL cholesterol (bad cholesterol) and to increase HDL cholesterol (good cholesterol). Collectively, these effects may contribute to the decreased risk of heart disease that is seen in observational studies of individuals who consume dark chocolate.
Perhaps the greatest benefit of chocolate is that it simply makes us happy. Dark chocolate contains phenylethylamine (PEA), which is known to release endorphins in our brains. Endorphins are the feel-good chemicals whose release can be found in other pleasurable activities, such as aerobic exercise and sex. Additionally, chocolate stimulates the release of serotonin, a mood-lifting neurotransmitter that is often found to be low in individuals with depression.
Stimulates Sexual Arousal
For those who experience a lack of libido or who simply want to enhance a romantic evening with their partner, dark chocolate may be a way to enhance the experience. Chocolate has been used since its Aztec origins as an aphrodisiac. The arousing properties of dark chocolate may occur because of the appeal of its silky-smooth texture. Aside from its aesthetic value, dark chocolate consumption can also trigger the release of oxytocin, which is the pair-bonding neurotransmitter that is associated with building intimate relationships.
These powerful health benefits of dark chocolate are a wonderful excuse to buy a bar. However, before stocking your shelves, it is important to understand that many of these positive health effects can be negated by overconsumption of chocolate or eating chocolate with a high sugar content. For best results, seek out dark chocolate with 70% or higher cacao content that contain minimal added ingredients.
Boost Your Immunity!
Health headlines are frequently flooded with findings on the latest miracle product to boost immunity. With the constant flux in information, which claims can we truly trust?
Rather than following the trends, follow a healthy lifestyle. Here are five natural ways to strengthen our immune system to stay healthy.
Meditation can be practiced through visualization, through repeating a mantra, or through mindfulness, among other techniques.
Activity is closely related to immunity. Physical activity functions as a natural cleansing process for the body by flushing out bacteria from the lungs and airways. However, increasing duration or intensity of exercise is not necessarily better for individuals who already have a regular workout routine because heavy, long-term exercise (e.g. marathon running and competitive athletics) may actually compromise immunity. For ideal immune functioning, exercise regularly at a moderate level or simply maintain an active lifestyle.
Get Outdoor & Smell the Roses
A sizeable number of key ingredients in drugs developed today are either isolated from plants or replicated from chemicals in plants. Thus, being outdoors brings us home to the millions of immune-boosting chemicals that we may attempt to replace in the form of pills.
Avoid False Claims
As it stands, there is limited regulation in marketing and producing “immune-boosting” herbs, supplements, or other pills. For the majority of supplements that are sold, there is weak or limited evidence behind the effectiveness of the properties that they promise. Rather than take these compounds in the form of a pill, it is often more beneficial to go with our gut and go to the source. Select a diet full of fruits and vegetables, which are rich in vitamins, minerals, anti-oxidants, and other compounds that build immunity without boasting bolded claims.
Rest Nightly & Sleep Well
Sleep is fundamental to our natural immunity. Inadequate sleep is associated with a long list of physical health problems associated with immunity. In particular, sleep deprivation suppresses immune function, making us more susceptible to colds, flus, and bacterial infections. Researchers recommend around 7 hours of sleep per night for best protection from disease.
For improved immunity, stick with natural, lifestyle ways to enhance overall health, such as stress reduction, physical activity, and sleep, rather than seeking out “immune boosters” in the form of pills.
Lose that Belly - Feel Healthy & Look Slimmer
Are those stomach rolls ruining your looks?
Believe it or not, belly fat isn't just an aesthetic problem. In fact, it's just as harmful as smoking. It puts you at risk for heart disease, insulin resistance, metabolic syndrome, type II diabetes, and premature death. On top of that, it's the last to go.
Even skinny people can have big bellies. This type of fat surrounds their vital organs, such as the heart, liver, and kidneys. Over time, it doubles death risk and disrupts endocrine function, causing damage to your brain, metabolism, and immune function.
The good news is that you can lose belly fat through lifestyle changes. Your diet and exercise habits have the biggest impact. First, let's see why stomach fat is so dangerous and how it affects your health.
The Hidden Dangers of Belly Fat
Belly fat isn't just unsightly but harmful too. Also known as visceral fat or active fat, it is stored deep within the abdominal region. Subcutaneous fat, by comparison, is found right beneath the skin's surface.
Studies have linked belly fat to colon and endometrial cancers, atherosclerosis, dementia, and hypertension. According to science, obese people are 35 percent more likely to develop dementia compared to their peers. Other studies have found that belly fat may cause a decline in language and memory.
Furthermore, this type of fat increases cholesterol levels, insulin resistance, and triglycerides. It also causes inflammation of the blood vessels, contributing to cardiovascular problems. In clinical trials, women with a waist circumference over 39 inches had rates of death double than normal. Similar findings applied to men with waists exceeding 47 inches.
As you see, the size of your waist can tell a lot about your health. Even though some belly fat is normal, too much of it could kill. A waist circumference of more than 40 inches in men and 35 inches in women shouldn't be ignored.
How to Get Rid of Belly Fat for Good
The truth is that there's no quick fix to lose belly fat. Depending on your age, weight, and body shape, it can take months or even years to shrink your waistline. Crunches and sit-ups are pretty much useless. These exercises strengthen your core muscles but have little impact on fat deposits.
So what does it take to get rid of belly fat for good?
Here are a few strategies that actually work:
Manage Your Insulin Levels
When it comes to fat loss, the hormone insulin can be your best ally or your worst enemy. Stress, bad eating, lack of exercise, and certain diseases trigger insulin resistance, which in turn, contributes to belly fat. This relationship goes both ways. Visceral fat causes insulin resistance, and vice versa.
The best way to lose inches from your waist is to effectively manage insulin levels. As a rule of thumb, avoid high-sugar foods like candy, ice cream, bread, pasta, white rice, white potatoes, soda, grains, and most fruits. Fill up on foods with a low glycemic index, such as:
Certain foods have few or no carbs, so they lack a GI value. These are ideal for those with belly fat, insulin resistance, diabetes, and other related conditions. Make sure your diet includes plenty of meat, lean fish, low-fat dairy, eggs, unrefined vegetable oils, seafood, herbs, and spices.
Beware that cooking techniques can change the GI. For example, French fries boast a higher glycemic index than boiled or steamed potatoes. In general, the longer food is cooked, the faster its carbs are processed and absorbed into the bloodstream.
Train for Your Goals
Diet and physical activity are equally important. Regular exercise not only burns fat but also keeps your insulin levels within normal limits. On top of that, it triggers a positive hormonal response, offsetting the harm caused by visceral fat.
You may have heard that little exercise is better than none at all. However, when it comes to losing fat, some training methods are more effective than others. Contrary to popular belief, cardio isn't the key to leanness. In fact, it can do more harm than good, especially when struggling with belly fat. The explanation is simple.
HIIT, which stands for high intensity interval training, has emerged as the best way to burn fat. It’s particularly effective against visceral fat and has none of the adverse effects of traditional cardio. A single session will skyrocket your metabolism for up to 48 to 72 hours.
Last, get more rest and avoid stress at all costs. Stress and belly fat are strongly connected. Whenever you're angry, nervous, or anxious, your cortisol levels go up. Prolonged or chronic stress keeps your body in the fight-or-flight mode for weeks or even months, leading to obesity, heart disease, and insulin resistance.
Squeeze more "me" time into your daily routine. Get at least eight hours of sleep per night and allow your body to recover after exercise. Make health a priority and stop over-committing yourself.
These lifestyle changes can go a long way toward better health. You’ll not only get leaner but also feel better, think clearer, and have greater energy. A few months from now on, belly fat will be just a bad memory.
Stay Happy & Positive During Winter
The winter season is often not all holiday cheer, especially for the estimated 10-20% of adults who suffer from symptoms of seasonal affective disorder (SAD). Those who suffer from debilitating cases of SAD may benefit from speaking with a psychologist, but for those of us with mild symptoms, self-care can help.
To ward off a case of the winter blues, try these tips to stay happy during the gloomy winter season.
Or for those of us who aren’t afraid to brave the cold, try winter sports, like skiing, ice skating, and yes, even running in the snow.
Even if you choose not to participate in winter sports, seeing some amount of sunlight is essential for our body’s production of vitamin D. This vitamin is essential in protecting the health of our bones. Moreover, light is closely linked to mood, and lack of light is thought to be one of the triggers of SAD. For those who live in an area of the world that doesn’t see much daylight during the winter, it may help to invest in a light box, which mimics natural outdoor light to aid in improving mood.
Eat Hearty, Healthy Foods
To prevent sugar crashes, eat hearty, healthy foods to sustain us. Warm bowls, such as fruit- and nut-filled steel cut oats or butternut squash and quinoa bowls with roasted vegetables, can keep us full enough to prevent overconsumption of holiday treats. When we are craving a seasonal treat, hot chocolate can be a healthy indulgence that may boost our mood when made sugar-free with pure cocoa powder or melted dark chocolate (70% cacao content or higher).
Even when it’s impossible to leave the home, technology can aid in social activity by allowing us to FaceTime friends and family around the world.
The quiet of the post-holiday winter months may be an ideal time to invest in a creative hobby. Whether it’s painting, writing, playing an instrument, knitting winter sweaters, or baking healthy treats, being creative can boost our moods. Depending on the hobby, our creativity may even be an outlet to make gifts for others, and the practice of being generous can also boost our happiness.
Along with each holiday season comes opportunities to volunteer in our communities that don’t have to stop after Christmas ends. Volunteering can quickly boost our moods in addition to making us feel more socially engaged.
Research shows that among 2,705 adults who volunteered, 79% reported reductions in stress levels and 93% reported improvements in mood. Food pantries, schools, senior centers, and public libraries are all examples of community locations that may readily take volunteers.
Stay Healthy & Happy On The Go
Whether traveling for business or pleasure, it can be exhilarating to see the world outside of the comfort zone of home. Yet between jetlag, foreign microbes, airplane food, and limited workout opportunities, travel can also take a toll on our bodies. Here are four go-to tips to stay healthy and in-shape while on the go.
Pack Light ~ Travel Light
Being weighed down by an oversized suitcase and heavy carry-on luggage can slow down even the most skilled of travelers and lead to all kinds of aches, pains, and even injuries.
Make your workout portable
One of the greatest travel stressors to athletes, gym-buffs, or anyone who has a dedicated fitness routine is becoming out of shape while away from home. Travel may make it challenging to control when, how, and for how long we can exercise, but developing a portable workout routine can help.
For example, running or walking can be an easy exercise to take on the road if you are staying in a location with access to a park, a river, a quiet neighborhood, a treadmill, or even a stairwell.
Eat your veggies to stay healthy
Often when we travel, we are surrounded by food temptations that may be less than healthy. While there is no harm in indulging every now and then, our bodies may feel out of whack from a diet that is composed of 100% junk food. It can help to do your homework ahead in mapping out healthy food options, using HappyCow or TripAdvisor as a starting point. Especially for travelers with allergies or strict dietary requirements, packing along a few healthy snacks can be helpful when hunger strikes and sugary snacks are the only choice around.
Travel on your own schedule
Rather than scheduling out a packed agenda of tourist attractions to see, people to meet, and recommended restaurants to try, make space for the activities that you truly enjoy – whether that means going for a hike, visiting a lesser-known modern art museum, or simply sitting in a coffee shop.
Sometimes making “me time” may mean forfeiting five-hour lines to the top of the Eiffel Tower just to say you’ve seen it, but that’s five hours of precious time that you could be spending on something you truly value. If you have the opportunity, take at least a day to yourself to travel on your own schedule, making room for wellness along the way.
Perfect Fitness Gifts for Friends & Family
It’s never too early to start thinking about great gifts to give the people in your life for the holidays.
Planning ahead helps save money, plus it keeps you from stressing out. Giving gifts that are good for health and wellness won’t just make you feel good, but they will also serve to give the ones you love a better quality of life.
Not sure what to get?
Start looking this list over now and you’re sure to find something to help everyone on your list be their most fit and fabulous!
It’s true that not everyone is into yoga, but a yoga mat can be used for a variety of fitness activities. Crunches and floor exercises are all more comfortable on a good yoga mat. Look for ones that are non-slip. Plus, there are quite a few with unique designs on it so they can truly stand out during their next yoga class.
Just because she’s got a gym bag doesn’t mean she doesn’t need a new one. Today’s gym bags are designed with our modern needs in mind. Look for ones that house laptops and tech devices safely while keeping sweaty gym clothes and sports equipment neatly stowed. It eliminates the need to bring separate bags for everything which is ideal for those that hit the gym before or after work.
For the fitness fanatic that’s always on the go, traveling can really take its toll. A mini massager is just the thing to help relieve stress and tension from overworked muscles after using the fitness center at a hotel or even in the office after a particularly demanding meeting. They even make mini foam rollers which are totally tote-able anywhere!
Smart Athletic Wear
There are plenty of people that love a good run in the frigid cold. And if someone on your list is one of them, getting them a good pair of gloves that are lightweight, comfortable and keep their hands from freezing is the kind of gift they’ll love because they likely won’t think of getting it for themselves.
Now you and everyone else on your list can with wireless earbuds. With this brilliant invention, there are no cords to get tangled up in.
Gym Bag Toiletries
One thing most people forget about when packing their gym bag is to fill it with good toiletries for their post-gym shower. Some people even use cheap brands to fill it with, but they deserve so much more. Find travel sizes of quality brands for shampoo, conditioner, shower gel, lotion, anti-perspirant, lip balm and more to make her feel like she’s on top of the world post-gym.
Ropeless Jump Rope
One of the best exercises by far is jumping rope. But it can really trip you up. Now we live in such a world that there are ropeless jump ropes available. It’s perfect for the traveler or for use in very tight spaces, like behind the desk at work. No more tripping either!
Reusable Water Bottle
Drinking plenty of water each day is hard work.
It’s even worse if that person find water bland and boring. Reusable water bottles with large opening can easily allow one to make water delicious by making fruit infused water and can be taken on the go. They help add tons of flavor to water plus they add all the nutrients from the fruits, vegetables and herbs that are put into them for a tasty way to hit that water quota.
Plus - reusable will help cut down plastic waste and help the environment. A win-win for everyone.
Sweaty feet are no fun in any weather. Give the gift of all-weather socks that are lightweight and breathable. They can be used in winter to keep feet warm and in the summer, they won’t slip down or bunch up, making for a comfortable workout any time of year.
Handle Bar Grips
Whether they love to ride their bike or they religiously head off to spin class, handle bar grips are just the thing to keep sweaty hands in place. Plus, they protect your love’s hands from touching the sweat of all the other exercisers before her.
Now that you’ve got a head start on your holiday shopping, you can rest easy knowing you’ve found the most affordable fitness gifts around!
Drinking alkaline water has become a growing trend, and with good reason too. Alkaline water balances pH levels in the body, but it does much more than just that. There are many interesting benefits to drinking alkaline water that few people are aware of.
Benefits of Alkaline Water
Alkaline water is less acidic than tap water. Its pH level ranges from approximately 8-9. According to the R.D founder; Alyse Levine, this is because there are less hydrogen ions in alkaline water. The pH scale measures the amount of hydrogen ion concentration in a liquid. It is then put on a scale of 0-14, which means that anything that is below seven is acidic like orange juice, coffee and the like. An exact measurement on a scale pH of seven means, that the liquid is neutral. Anything that goes above and beyond the former, then falls into the alkaline category.
Bluewave pH Alkaline Stick or special faucet attachments can be added to regular sink faucets raise the pH value of your tap water. There are also numerous brands of bottled alkaline water sold in grocery stores.
Alkaline water helps reduce aciditiy in the body. Water with a pH value of 8.8 can even aide in controlling acid reflux. It also helps reduce the amount of acidity in the bloodstream, helps protect bones, and boosts the immune system. It is composed of antioxidants that are known to prevent diseases and reduce the process of aging. It also cleans out the colon, revitalizes the skin, and acts as a lubricant to muscles and joints.
A recent study conducted on the benefits of drinking alkaline water showed that 100 people found a noticeable difference in their blood viscosity. This is the measurement of how blood flows through the blood vessels in the body. Anyone that consumed water with a high pH found that their blood viscosity was reduced by 6.3 percent in comparison to the normal 3.36 percent.
Alkaline Water can contribute to Mental and Physical Health
Water that has calcium strengthens our bones while also creating a healthy circulatory system. Magnesium based water helps convert our food into energy, and maintains the functioning of the kidney, heart, muscles, and nerves. Sodium aides in muscle movement, blood pressure, and the balancing of fluids in the body. Lastly, potassium relaxes the muscles and their contraction around the heart. Potassium also helps in the process of digestion and fluid elimination from the body when combined with alkaline drinking water.
Although alkaline water has many benefits, too much alkaline water can affect the stomach enzymes which break down and digest proteins. This, in turn, starves the body of essential amino acids, which are important in the brain for neurotransmitters like dopamine and serotonin.
Alkaline water can greatly benefit the body when not overconsumed. Alkaline water slows down aging, reduces acidity in the body, cleans the colon, and increases overall hydration. Alkaline water balances the pH levels in our bodies, and keeps us healthy and hydrated.
Most people love sleep!!
We spend all day yawning at work and talking about how “exhausted” we are, and yet when it comes time to hit the hay, we find ourselves up into the wee hours of the night (usually staring at the dim glow of our smart phones) until we finally collapse in our fatigue. Unfortunately for us, studies have proven that lack of sleep has some serious negative consequences on our health.
Lack of sleep shows short-term effects such as decreased focus, inability to concentrate, poor memory, and increased irritability and sluggishness. Long-term effects include increased risk of obesity, diabetes, high blood pressure, coronary heart disease, stroke, poor mental health and even death.
The amount of sleep you need will change as you age. According to The American Academy of Sleep Medicine and the Sleep Research Society, this is the amount of time you need to sleep in regards to your age:
Health Benefits of Sleep
An adequate amount of sleep can help boost the health of our body, brain, heart and so much more. David Rapoport MD, the director of the NYU Sleep Disorders Program states “Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning.” But no more, because health researchers have discovered the benefits of a good night’s sleep.
Better sleep habits improve memory. Sleep consolidation is the process by which short-term memories become long-term memories during sleep. Dr. Rapoport says that one is able to learn something by practice, but adequate sleep improves memory retention and overall learning ability.
Artists also benefit from a good night’s rest. When you get enough sleep, your brain is able to reorganize and restructure your memories as well as increase the ability to retain them. According to studies done by a Harvard University and Boston College, the emotional components of a memory are strengthened during sleep. This, in turn, boosts the creative process.
Athletes and fitness fanatics need extra doses of sleep in order to function properly. One study conducted at Stanford University found that football players who had more than 10 hours of sleep a night for 2 months increased their average sprint time. On top of that, they had less fatigue and more stamina. The same was found to be true among swimmers and tennis players.
Effects of Not Having Enough Sleep
Lack of sleep affects the rate at which you gain weight. Studies show that people who are better rested are more likely to lose weight.
Tips on How to Get Better Sleep
Getting more sleep starts with having a strict sleep schedule that you adhere to diligently. Pretty soon your internal clock will tell you when it is time to sleep and wake, ensuring you stay on schedule. It is also wise to have a bedtime routine that relaxes you. This will help you stay away from anything that causes excitement, stress, or anxiety. Try to turn off any electronics and dim any bright lights. The glow from your smart phone or television can confuse your mind into thinking it is still daylight. Instead read a book, meditate in bed, or listening to soothing music.
Try to avoid any daytime naps, especially those taken in the afternoon. A power nap might come in handy, but not at the expense of your sleep at night. Daily exercise has also been linked to a good night’s rest. Try to exercise for at least 30 minutes a day.
It can be difficult to get to sleep on time in a world that demands our constant attention. Sometimes, the best solution is to unplug and get into the habit of falling asleep at an adequate time. Our memory, stamina, concentration, and long-term health improves when we make the choice to sleep the right amount of hours every night.
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