Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women. Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals.
Wake Up Refreshed
Simple ways to begin your morning
(Family Features) Ready, set, go. Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women.
Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals. While these activities may require you to allow extra time, you may be pleased with the productive results.
Meditate. A practice that has been around for thousands of years may still be one of the best stress busters for hurried mornings. To start, find a place in your home that is free of noise and distraction. Practice sitting still, with eyes closed, and focus only on your breathing. Using deep, controlled breaths, try to steer your thoughts away from negative and stress-inducing thoughts.
Stretch. While the most health-conscious person may opt for a morning sweat-a-thon, working in some stretches can also be beneficial. When you awake, think about oft-used muscles and extend each one for 15-30 seconds.
Activate. Give your brain some fuel in the morning while also doing something nice for your mind. For example, journaling is a gentle way to ease into your morning and get your brain firing. If you can’t think of a topic, simply write down a few affirmations for the day, revisit a pleasant memory from your past or scribble down a goal for the week. Journaling can be an uplifting way to engage the mind and express gratitude for the day ahead.
Find more tips for starting your day on the right foot at eLivingToday.com.
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(BPT) - As the clock strikes midnight on New Year’s Eve, millions of people vow to eat better, work out more and lead a healthier life.
But something is missing from this equation. While eating well and getting exercise are extremely important, too often people neglect the keystone of good health: sleep.
While few people like daily workout routines or kale salad, most everyone loves sleep. And a good night’s sleep loves you, too: It boosts mental and physical well-being.
With today’s stressful, highly caffeinated, screen-addicted lifestyles, millions of Americans do not get enough sleep. There are many reasons for this. A look at the 2017 Sleep in Review study by Sleep Number suggests that sleeping habits are highly individualized and need to be addressed on a case-by-case basis.
A look at the numbers
This year, more than 30 percent of Americans reported they slept worse than in 2016.
A big culprit here is television. Nearly half of all respondents said that television often cuts into their sleep. In fact, 24 percent of millennials and 14 percent of all Americans report that binge watching before bed prevents them from getting enough rest.
Nearly 70 percent say worry and responsibility are preventing them from getting the sleep they need. A racing mind keeps many Americans from getting rest, particularly among Gen Xers. Worries about taking care of others — aging parents or young children — can often lead to neglecting yourself.
However, putting your own self-care first is often the best way to care for others. Those who sleep well say they have a healthy balance of taking time for themselves and helping others that need them (39 percent versus 26 percent). Of course, if you’re having difficulty sleeping, this might sound easier said than done.
How do you get there? How do you achieve that wonderful, restorative eight hours of sleep?
There’s not one right way to do this, but according to the survey, there are several habits good sleepers have:
* Ditch the device: Forty-six percent of self-described "good sleepers" never or rarely bring a device to bed.
* Have a laugh: Those who sleep well are more likely to watch a comedy before going to sleep.
* Keep it cool: Forty-five percent say that cooling down the bedroom temperature is the No. 1 thing they do to improve sleep.
* Stay tidy: Those who make their bed every morning are less likely to struggle with sleep.
A good night’s sleep can mean the difference between having a wonderful or a horrible day. More and more Americans are realizing this. Over half (54 percent) of those surveyed are making "improving the quality of their sleep" one of their New Year’s resolutions, which is up 30 percentage points from 2014.
An individualized path to better sleep
In the past five years, millions of people have embraced software and technology that tracks their eating and exercise habits. These small devices give an individualized report that allows people to monitor their activity and adjust in a way that promotes good habits and health. Similarly, Sleep Number's SleepIQ technology(R) tracks your sleeping habits, and in the morning, it gives you a personalized report on how you slept, offering insights on how you might improve your sleeping habits.
Sleep is so individualized, and there’s no one right way to do it. The more you know about how you’re sleeping, the more you can learn what adjustments you should make to sleep better. Learn more about the latest in sleep tracking and adjustable comfort at sleepnumber.com.
With overscheduled days full of early-morning conference calls and endless to-do lists, it’s impossible to avoid the stress that comes with working hard. Hand-in-hand with all that pressure, a lack of quality sleep can lead to aches and pains, stiffness, sore muscles, tingling or numbness in your extremities, general fatigue, as well as an increased risk of getting sick. If you’re stressed and experiencing trouble sleeping, these tips can help ensure you’re getting the rest you need to improve your sleep health.
3 Steps Toward Better Sleep
(Family Features) With overscheduled days full of early-morning conference calls and endless to-do lists, it’s impossible to avoid the stress that comes with working hard. Hand-in-hand with all that pressure, a lack of quality sleep can lead to aches and pains, stiffness, sore muscles, tingling or numbness in your extremities, general fatigue, as well as an increased risk of getting sick.
According to the National Sleep Foundation, the average adult needs 7-9 hours of sleep a night. In fact, a survey by Mattress Firm showed a correlation between stress and those who receive less sleep than recommended.
Twice as many stressed people get fewer than five hours of sleep each night compared to those who are not stressed. What’s more, those who are stressed are five times more likely to experience insomnia at least once a month.
The proper amount and quality of sleep can have a dramatic impact on your life. If you’re stressed and experiencing trouble sleeping, these tips from the sleep experts at Mattress Firm can help ensure you’re getting the rest you need to improve your sleep health.
Minimize technology use before you head to bed. The survey found that quality of sleep is negatively impacted because of stress-induced technology use. For example, those who are stressed are 60 percent more likely to watch TV an hour before bed, more than twice as likely to post to social media an hour before bed, twice as likely to check email an hour before bed and more than 40 percent more likely to sleep with their phones next to their beds.
Ensure your body is getting adequate support. What felt comfortable to sleep on eight years ago may not provide the support your body needs today. Your weight, pressure points, ailments, etc. can change over the course of time, so it’s important to check the mattress tag. If it’s more than 8 years old, it is time to replace it. Another way to make sure your body has the proper support and alignment is to figure out your sleep position and select the right pillows to support your body. This can help alleviate tossing and turning, and provide a more comfortable night of sleep.
Avoid nighttime snacking. About 24 percent of extremely stressed people indulge in a snack an hour before bed, according to the survey. There are many food and drink options that encourage a good night’s sleep more than others, such as tryptophan-rich foods like dairy, nuts and seeds, bananas, honey and eggs. Conversely, foods and medications with caffeine and foods with high-fat content should be avoided. The foods you choose are important, but also pay attention to the timing of when you eat and drink. Even fighting stress with an afternoon espresso can affect your ability to sleep hours later when your head hits the pillow.
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Difficulty sleeping is an issue that many people face, with 1 in 3 adults not getting enough sleep on a regular basis, according to the CDC. Just two glasses each day of Montmorency tart cherry juice, a natural source of melatonin, a sleep-regulating hormone, is one way to help improve sleep quality and duration.
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