Free & easy ways to improve your health today!
Sleep – Do not neglect it!
Sleep is a key player in our well-being. It might not be top of our list when thinking about our wellness, but lack of sleep can lead to multiple health problems such as anxiety, food cravings, diabetes, cardiovascular disease, and more. Experts recommend we strive to get seven to nine hours of sleep every night. Here are a few suggestions that may help you revamp and optimize your sleep routine:
Avoid exposure to blue lights two hours prior to bed time. That means TV, tablets, phones, computers, fluorescent and LED lights. Orange-tinted glasses can help block blue lights and protect the production of melatonin (the sleep hormone). Electronic devices have been shown to stimulate the brain which is the opposite of what we want before settling down for a restful night’s sleep.
Make sure your room is cool, dark, and quiet (if need be, use earplugs, a noise machine to block outside noise, and use an eye mask if unable to block light).
When possible, eat your last meal 2-3 hours before going to bed.
Caffeine and alcohol are disrupting to the quality of sleep. Alcohol in particular, can help us fall asleep but then interfere with the amount of REM sleep we get. Caffeine can stay in our bodies for up to 8 hours and it can make it harder for us to fall asleep therefore shortening our overall sleep time.
Exercising during the day has shown to help with sleep quality and duration. If you happen to exercise outdoors first thing in the AM, even better! You will be contributing to a healthy circadian rhythm and helping with the production and regulation of melatonin, a hormone key to sleep.
Design your own sleep routine. Just like moms create sleep routines for their little ones to wind down and fall asleep, we too, can come up with steps to signal our body it’s time to slow down, relax and get ready for sleep.
Exposure to Nature
Studies have shown that being in nature (and when not possible), viewing images that portray nature, can decrease anger, fear, stress, lower blood pressure, and improve our mood.
Find a nearby park and take a stroll, go for a short run, take your shoes off and do some earthing (also known as grounding, which connects you to Earth’s natural healing energy – I know you already knew that!).
Plan a weekend trip to a nearby beach, forest or trail. Spending time outdoors can help us get our vitamin D straight from the sun, breath fresh air, add to our daily movement, and, if you happen to be with someone else, spend some quality time connecting with them! Perhaps even spend some time without our phones?!?!
If you have your own garden or outdoor area, have breakfast outside (already mentioned why sunlight first thing in the day is so important), take a break and stretch/breath/journal or sip a cup of tea outdoors.
The power of social connection
We are social beings, we are wired to interact, to socialize and thrive through human connections. This is how we have evolved. Social relationships are a key part of our well-being.
Did you know that a lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure?1 But fortunately, the opposite also holds true. Social connection helps keep our immune system robust and strong.
Consider joining a new class or course – even if on-line for the time being, you can still reap the benefits of interacting and spending time with others.
Volunteer. Perhaps at your local library, faith organization, food bank, animal shelter, national park, or your local disaster relief organization.
Reach out to a friend or relative you haven’t seen in a while.
Ask for help. Don’t be afraid to reach out to someone and ask for a few minutes of their day. Often times people think we are okay because they haven’t heard from us, but it’s perfectly normal to ask for a bit of attention.
Stretching – Aaahhh, that lovely feeling!!!
As many of you may already know, benefits of stretching range from stress reduction to a possible increase in range of motion. Besides these amazing benefits, stretching just feels good! It helps alleviate any tension we might have due to exercise, stress, sitting too long, poor night’s sleep, etc…
As with other types of physical activity it is best to start slow and let your body get used to the new movements you are doing.
There are many tutorials online you can check out for tips on how to incorporate stretching moves and even target areas you might be feeling need a little extra attention!
A great way to incorporate periodic breaks from work or time on the computer (some can even be done while sitting on your chair – doesn’t get easier than this!)
Many people credit their night time stretching routine to be an integral part of a good night’s rest.
Warm Baths
When was the last time you lingered in a warm bath, while listening to music and reading a book? Sound indulging? Some may see this as part of their self-care routine or simply an occasional treat. Either way, warm baths have multiple benefits:
Helps promote restful sleep (one more tip for great Zzzz’s!)
Alleviates sore muscles, aches and pains
Can help with cold and flu symptoms
May elevate your mood
Free Yoga Class
Clearly, it does not have to be a yoga class, but finding a freebie whether it’s an exercise class or something else that piques your interest, is a great way to expand our horizons and get us out of our comfort zone.
Check out athletic stores like Reebok, Athleta and Lululemon, they often organize free weekend classes.
Most gyms offer “free first week” or some type of “trial” offering for people interested in joining.
You can always go for a run/walk, or play some dance music and work up a little sweat in your own time and space. All options are free, fun, invigorating and contributing to a healthier you!
Psychology Today.com/ Connect to Thrive Aug.26