That being said, if you want a little extra help, you can spring for one of these apps:. Start doing yoga. I thought I would hate it, but I was hooked from my very first class. Yoga is great for you. In fact, it may be as effective or better than exercise at improving almost every health related measure except for fitness Source. To find yoga classes near you, check out:. You should take a class with an actual instructor before you start doing too much yoga yourself.
But once you have some of the basics down, your smart phone can help you out. Your health depends on so many things besides diet and physical activity. The two most prominent, sleep and stress management, are addressed here, along with other miscellaneous factors that impact your health. In this section, you will learn some of the most effective tips that can help you get quality sleep. Wake up at the same time every day. You must do this every day, including weekends. It can take about ten days to two weeks to get completely used to it. If you want to go all out with this, you can also determine what is your perfect bed time given a time you plan to wake up.
Go to bed at the same time every night.
Consider your sleep cycles. Instead of thinking of the amount of sleep you get in terms of hours, consider it in terms of minute sleep cycles. To get all the benefits of sleep, you must complete full cycles. If you have a given time that you want to wake up, you can determine the ideal time to get to sleep by counting back in minute increments. Everyone has different sleep needs, but this means you will probably want to go to sleep 6, 7.
In addition, waking up in deep sleep will leave you incredibly groggy. There are apps that can help you with this, of course. Stop eating heavy meals before bed. Forcing your body to digest a big meal makes it harder to relax, and therefore harder to sleep. You should avoid eating a significant meal for at least two hours before bed. That being said, some foods are better for your sleep than others. Avoid greasy, spicy, and sugary foods, as well as anything that tends to promote indigestion for you.
The best foods are ones that contain tryptophan , such as nuts and dairy. Magnesium also has a calming effect, so you can have small portions of foods that contain it. The key point though is to not eat a lot right before bed. Stop doing anything in your bed except for sleep and sex.
This tip also relies on the power of conditioning. Create a better sleep environment. The National Sleep Foundation has a good introduction to creating the right sleep environment. To summarize, you should block out unwanted noise, keep the room slightly cool, make sure your room is dark enough, and have a comfortable bed. The ideal sleep temperature for most people is between degrees Fahrenheit, but people do differ. Figure out what works best for you. My old roommate always had a light fan aimed at his head, and that worked for him. To have a comfortable bed, you need to have the right materials for it.
- Stop dieting: Adopt the French food attitude.
- Luke Bryan Unauthorized & Uncensored (All Ages Deluxe Edition with Videos).
- France's news in English!
- Accounting for Value (Columbia Business School Publishing);
- When is workplace stress too much?!
Here are good articles on choosing a quality mattress , getting good sheets , and finding a comfy pillow. Be sensible about your caffeine intake.
Everyone responds to caffeine differently, but you should probably avoid consuming caffeine after dinner. Avoid bright lights before bed. Your body uses light as a cue for regulating your sleep cycle. Light prevents your body from secreting melatonin, the hormone that makes you tired. You can get it here.
Before bed, prepare for the next day. A lot of people, myself included, have difficulty falling asleep because their mind is racing with thoughts of what they need to do in the future while they are laying in bed. To avoid this, set aside a few minutes before you get in bed where you write out a to-do list for the next day. Not only will this slow your mind down, but it will help keep you organized and be more productive in general. Use progressive muscle relaxation.
First, while laying in bed, try to relax your entire body. Next, go through each specific muscle group one at a time and make it as tense as possible, relaxing it before moving on to the next one. Start with your forehead and move all the way down to your toes. When you are finished, check your body and see what parts are still tense.
For each of these muscles, repeat the tension and release three or four times. Take naps strategically instead of arbitrarily.
The Food Timeline: history notes--meals & holiday entertaining
Taking a 90 minute nap has completely different effects than a minute power nap. Stress is not just a psychological concept, but also a physiological one. That being said, the fast pace of modern society has led to persistent or chronic stress, which has some serious physical side effects. Stress releases the hormone cortisol as well as other hormones , prompting the fight-or-flight response. Elevated cortisol has been linked to cardiovascular disease, diabetes, reduced immune function, and cognitive impairment Source. Another study pointed out that cortisol increases risk of osteoporosis, intestinal problems such as ulcers, and could potentially have negative effects on almost every regulatory system in the body Source.
If all of this is making you want to rip your hair out, keep in mind that stress also slows the speed of wound healing Source. I hope you are convinced that managing your stress is integral if you want to have good health. Identify your triggers or sources of stress.
Whole30 fans slam Kelly Ripa's attitude to eating plan
Knowing what stresses you out is an important step in permanently reducing the stress in your life. Write down the top ten things that you believe are adding stress to your life right now. Carry a notebook around with you for the next week, and every time you feel yourself getting more stressed out, make a note of the time and what situation prompted it. Also note how you responded to it and if anything you did made you feel better. Once you have a list of your primary stressors, you can more readily change your response to them. Stress Check is an app that can measure your stress level in real time by calculating your heart rate variability.
- Used by Magic.
- RELATED ARTICLES;
- My Journey With Jesus?
- Colonial Scout (Alien Artifact)?
- The Ultimate Guide to Dating - Fun Dating Advice for Women and Shy Guys (Relationship Advice, Ultimate Dating Guide);
- French food - eating in France.
- The Windokans: Undetected looters of Earths resources.
This can be a serious aid in figuring out what your stressors are, though it is not necessary. Get organized and set priorities and deadlines. There are a lot of organizational systems out there, such as Getting Things Done, that you may want to check out. In the meantime, Zen Habits has a useful post with basic tips for getting organized.
There are also a million and one technological tools that can help you get organized:. Reduce the clutter in your life. Everything you own is another thing to keep track of and to worry about losing or breaking. Detach yourself from unnecessary material items. Here is a good introduction to how you can reduce clutter. Most of the stuff that you think you need is completely unnecessary. Follow the Two-Minute Rule. This is a technique made popular from the Getting Things Done system.
Any time there is a task that you come across that you can complete in two minutes or less, do it immediately. Otherwise it just stays on your mind and adds unnecessary stress. You might as well just get it over with now.