How to Find the Balance Between Living Well and Working Well
The Art of Waking Up Refreshed
Some people wake up ready to take on the day, while others may need more time or a cup of coffee to start their day. Regardless of which club you're in, there's an art of and a science to waking up refreshed in the morning. Unfortunately, many all short when it comes to getting enough sleep.
So, what's the trick to waking up refreshed? First and foremost, getting enough quality sleep each night is a good first step. Sleep experts recommend that adults get at least seven to nine hours of sleep nightly. Additionally, consider these tips to improve the quality of your shuteye and improve your chances of waking up energized:
Keep a consistent sleep schedule and routine. Try your best to have the same wake-up and bedtimes, regardless if it's a weekday or weekend.
Set one alarm - make it a happy tone. Wake up when your first alarm goes off and resist hitting the snooze button (I know it will be hard at first). While at it, select an alarm tone on your cellphone at is cheerful or upbeat to kickstart a good mood. Don't do what I did and selected a rooster, it will definitely change the mood, quickly!
Practice gratitude. Grateful thinking and moods can help sleep better and longer, so focus on having a positive outlook. Consider keeping a gratitude journal to reflect on daily entries of what you're grateful for. Alternatively, you can focus on positive thoughts and what you're excited to do or achieve the following day. An attitude of gratitude can help keep negative or worrisome thoughts at bay. A great book recommendation is Chicken Soup for the Soul: Attitude of Gratitude: 101 Stories About Counting Your Blessings & the Power of Thankfulness - when you make gratitude a habit, every day comes bearing gifts. Count your blessings and change your life!
Practice good sleep hygiene. Sleep experts recommend avoiding exercising or eating spicy foods close to bedtime and sleeping in a cool dark room.
It takes more than one night to see a change in your sleep habits, so stick with it and try it out for at least a week. Definitely, talk to your doctor if you continue to have concerns about your sleep quality.
Boost Your Immunity with Nutrition
This winter, cases of the common cold, the flu, and COVID-19 are prevalent. Since a health diet can help boost your immune system, it's important more than ever to take care of your body so it can fight off infectious diseases. Consider the following immune-boosting tips:
Focus on putting nutritious foods into your body. Your body absorbs nutrients from whole fruits, vegetables, nuts, grains, and proteins more efficiently than processed food or supplements.
Limit inflammatory foods such as those with refined carbohydrates, trans fats, high-fructose syrup, refined oils and high sodium content. Think of it as limiting or avoiding processed and fast food when possible.
Choose fruits, vegetables, nuts, fatty fish and olive oil. Focus on fueling your body with health foods that include dietary fiber, nutrients or probiotics.
Stay hydrated and drink enough water for your body to operate at its best.
Check out this yummy recipe:
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