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Category Archives for "Healthy Habits"

10 Ways to Sleep Better Every Night

10 Ways to Sleep Better Every Night

Sleeping well every night is essential to your success. When you sleep better, you tend to be a healthier weight, have less anxiety, and it increases your ability to meet your obligations in life – plus of course have some fun too.
  • Eat Right – Try to eat enough nutritious foods during the day. Avoid any type of digestive issues before bedtime, to help you get to sleep each night without having to get up to use the restroom.
  • Exercise – Every day walk or do a form of exercise for at least 20 to 45 minutes. This will help you work off any anxiety or stress and help you get to sleep better each night.
  • Stay Hydrated – Drinking enough water during the day, well before bedtime, will also help you avoid being woke up to use the toilet obsessively at night. Drink 32 ounces of infused lemon water when you wake up and then drink throughout the day but avoid it about two hours before bedtime.
  • Get More Sunlight in The Daytime – Sunlight plays an important role in your circadian rhythms. Your body may be confused about the time due to all the lighting we experience each day. Focus your sunlight earlier in the day, if possible, prior to 3 PM.
  • Avoid Screens and Light at Bedtime – Your screens likely emit “blue” light, which can interfere with your natural rhythm and confuse your brain about what time it is. Turn off your screens an hour before bedtime.
  • Avoid Caffeine After Lunch – Caffeine can also interfere with your ability to get to sleep at night. Try avoiding soft drinks and caffeine after lunch for two to four weeks.
  • Don’t Take Naps – While you’re focusing on falling asleep at night, stop all napping. If you get tired, get moving.
  • Set Consistent Bedtimes – It may seem tedious, but the more often you go to bed at the same time and get up at the same time, regardless of the quality of your sleep – the more likely you are to end up with a regular sleep schedule that works.
  • Try a Supplement – Melatonin supplements work for some people. When you take any supplements, check the history of the manufacturer to ensure you are buying a quality product and only use what they suggest, not what you find as dosing on the net.
  • Set the Mood – Your bedroom should be set up for sleep. Make the room darker and colder than the rest of the house void of technology. Create a comfortable, relaxed environment, where you can rest easily.

Creating a sound sleep routine and atmosphere helps you to achieve your daytime goals, as well as your health goals.

Develop New Healthy Habits: 9 Steps to Success

Develop New Healthy Habits: 9 Steps to Success

One of the best ways to succeed in life is to develop good habits. A habit will overcome any type of roadblocks, need for willpower and motivation, or other issues that prevent success.

Step #1: Choose the Habit You Want to Cultivate

When you are ready to develop new healthy habits, it’s best to focus on one habit at a time. Working on more than one causes more stress. By replacing one habit at a time, you’re more likely to succeed in your efforts.

Step #2: Commit to Doing “It” for 21 Full Days

It takes time to create a habit. Before the habit becomes an auto-pilot action, it’s crucial to have a strong commitment and determination to succeed and achieve your goals. Do it whether you “feel” like it or not. Grit your teeth and get it over with.

Step #3: Connect the Habit to an Already Formed Consistent Habit

Develop a new healthy habit by associating it to a related healthy habit. For example, you brush your teeth every night. If you want to take your new vitamins regularly, put them near your toothbrush.

Step #4: Move Forward with Baby Steps

Start a habit by building a foundation for it. For example, if you want to walk 10K steps a day, don’t start day one by walking 10K steps. Instead, start with something more realistic and build on it throughout the 21 days.

Step #5: Automate What You Can

Automate everything you can that’s related to the new habit. For example, if you want to pay your bills earlier, automate the payments. Use audio reminders, sticky notes, and digital methods to help you automate the habit, so it becomes second nature to you.


Step #6: Plan for Roadblocks

There will be roadblocks along the way. Prepare yourself. Make contingency plans for the most probable roadblocks. Consider time, pain, weather, space, costs, and your own personality. Make plans to overcome each obstacle.

Step #7: Track Your Efforts

When you set up your new habit, always set SMART goals. These goals need to be specific, measurable, attainable, realistic, and timely. When you do that, you’ll be able to track and change your plans more easily.

Step #8: Reward Yourself

Everyone needs positive reinforcement to learn something new. Sometimes the reinforcement and rewards are in doing, but sometimes you may want to set up rewards for each milestone. Looking forward to a reward can help you succeed.

Step #9: Accept the New You (it’s your new identity)

The real key to forming a new habit is to accept your new identity internally. For example, if you want to be a nonsmoker you need to act like one. Accept that you are a nonsmoker from this point forward. Consider the habits. You may not even realize some of the habits you’ve developed until you become more mindful of them.

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