Explore simple swaps for a healthier lifestyle. From switching to heart-healthy olive oil to crafting homemade popcorn with tasty twists, these tips make healthy eating fun. Embrace whole grains and frozen foods for nutrient-packed meals, and enjoy the journey to a balanced, flavorful diet—one step at a time.
Ah, sleep—that magical time when our bodies and minds get a chance to recharge and rejuvenate. It's like hitting the reset button for our well-being! Did you know that while we're catching those Zzzs, our bodies are busy releasing growth hormones, and our brains are detoxing to gear up for another day? It's incredible how much goes on while we're off in dreamland.
Ready to know the secrets to a night of blissful sleep? Let's go!
Social media can wait! The blue light that our gadgets emit keeps us active and makes us lose the desire to turn in for the night, making it challenging to keep a sleep schedule. The best way to manage this is by turning off your devices 2 to 3 hours before going to bed.
Avoiding caffeinated drinks before bed can be a good choice as it can keep you awake. Caffeine is not only in coffee, but also present in energy drinks, soft drinks, tea, and dark chocolate.
Can’t help but sip and enjoy coffee at night? Don’t worry, you can still choose decaf!
Establish a fixed sleep schedule! Simple things like brushing your teeth, taking a shower, and putting on your pantulog every night are small ways you can build a bedtime routine that you can commit to.
The most important part of creating a sleep routine is to establish a bedtime. Be consistent about what time you go to sleep so that your brain can adjust your circadian rhythm and tell your body it is time to prepare for bed.
Set up your space to be conducive to sleep and reserve your bed just for sleeping. Invest in a good mattress, comfortable pillows, cozy bedding, and maintain a dark, cool bedroom—this way, you avoid distractions during pre-sleep and your mind and body are primed for sleep as soon as you settle in.
Much like your body craves food, it also craves sleep as you go through your day. Taking that 15 to 20-minute nap is recommended, but anything beyond that can affect your natural inclination to sleep at night. Unlike children, however, who need more hours of sleep as they are still developing and growing, naps can throw off an adult’s night’s sleep by decreasing your body’s sleep drive.
This is not to say you should stop taking naps altogether. Just limit it to those days when you really need it. And even then, it's best to keep it at no more than 30 minutes.
Having healthy habits can improve quality of life and allow for a good night's sleep. Here are some things that can help.
Avoid smoking and alcohol consumption – Nicotine and alcohol can affect your sleep drive and the quality of the sleep you get.
Get in some exercise – Exercise helps to expend your energy and make you more tired, thus, sleep comes more naturally.
Maintain a healthy and balanced diet – Consuming fatty and heavy foods before bed can cause discomfort and disturb your sleep.
Other practices you can try to help you get a good night's sleep are using earplugs or eye masks, playing low, relaxing music, listening to a guided meditation, reading, or other calming hobbies.
What Is the Purpose of Sleep?. Healthline, 2023.
The Science of Sleep: Understanding What Happens When You Sleep, Johns Hopkins Medicine, 2021.
Tips on How to Get a Quality Sleep, National Nutrition Council, 2023.
Sleep Deprivations' Health Effects on People’s Lives. National Nutrition Council, 2021.Is there anything I can do to sleep better on my own?
Healthy Sleep Starts Before You Hit the Sheets. National Sleep Foundation, 2022.
