Sleep is important. REALLY IMPORTANT. Sleep is when the body recovers both mentally and physically. Long term sleep deficits are huge in today's society with people working more and sleeping less. The body cannot recover if it doesn't get enough sleep. Diseases such as Alzheimers and Dementia are being linked to lack of sleep. The reason for this is when you are sleeping your brain flushes itself of waste products that have accumulated during the day. You must make sleep a priority and eliminate factors that could be hurting your sleep quality. 

Here are 3 suggestions to better quality sleep:

1. Eliminate all light in your bedroom. Whether that means covering your alarm clock, making sure your blinds are not letting excessive light in, and turning off all electronics. 

2. Stop looking at screens AT LEAST 30 minutes before bed. Start by dimming the lights to start getting your body prepared for sleep.

3. Sleep in a cool environment.

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2. EAT WELL

Diet is the main reason for a ton of health conditions. The reason for this is that we don't see the health effects of a poor diet right away. When you do see it though you are usually in too deep. However, improving your diet will help the way you feel, function, and perform. A consistent healthy diet is key to disease prevention. It doesn't have to be perfect! It just needs to be consistent. Think about this, The things you eat and drink literally make up your flesh and your tissues. So when you eat crap all the time you start to feel like crap because you are made up of crap. Don't complicate your diet either. Eating a well balanced diet with moderate portions is a great place to start. 

Here are 3 suggestions to improving your diet:

1. Cut out refined/processed sugar. It has been shown that this substance can become addictive. 

2. Eat a ton of colorful vegetables and greens!

3. Drink a lot of water! A LOT!

3. Sit Less and Move More

As a society we sit too much and don't move enough! Movement keeps us alive. Everything in our body works based on movement. By moving we keep the joints lubricated and nutrients are delivered to those joints and tissues. When we sit, we form to the chair. Our hips tighten up, our spines round, and we are left with pain all over our body. Most musculo-skeletal problems are due to sitting too much and creating restrictions in the body. 

Here are 4 Suggestions to sitting less and moving more. 

1. Cut out optional sitting. Anytime you have the chance to stand, squat or move, do it!

2. Sit on the floor more. This makes you move and sit in positions you are not accustomed to.

3. Do some sort of soft tissue work for at least 10 minutes a day. Whether it is foam rolling, stretching, yoga. This helps calm the body down, reduces stress and improves sleep!

4. MANAGE YOUR STRESS

Another society norm is everyone is busy and stressed. Chronic stress is like driving a car as hard as it can go for along time. At some point you are going to blow an engine. Constant stress red-lines our nervous system. This can lead to changes at our hormone levels as well. Relaxation helps us get back to our normal selves and evens us out, and can even help change our blood chemistry. Yes stress is ok, but in small doses. However, your body can only take so much of it before things start to go. 

Here are 3 suggestions to help reduce stress in your life: 

1. Breath through your belly. Learn to breathe through your diaphragm and not your chest.

2. Have a breathing practice. Take 5 minutes and practice your diaphragmatic breathing daily.

3.Exercise, train or exert yourself physically daily. 

In the end, being healthy and staying healthy is pretty simple. However, in the world we live in, it can seem far from easy. Making small changes will lead to a healthier life. These small habits over a lifetime will make a massive impact on your well-being. Eat well, sleep well, move well, move often, sit less, and manage stress and all will be good! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.