Just Breathe

When we’re stressed, we’re less able to focus and we’re doing damage to our overall health. Here are some science-based methods for de-stressing quickly. Breathe – Stress makes us take short breaths. Concentrate on deep breaths through the nose, exhaling through the mouth, for several minutes to increase oxygen flow and reduce tension. Pattern Reset – Forcing your brain to focus on something else, such as the repetitive task of doing dishes or knitting, can help get your mind off whatever’s bothering you. Go for a Walk – Not only will a 10-minute walk physically remove you from any stressful situation, the exercise releases stress-relieving endorphins in your brain. Dancing to your favorite song works, too. Take an e-Break – We love technology, but it can also cause a huge amount of stress. Turn off your phone or computer to increase your ability to relax, and don’t leave your email inbox open all day. Have a Snack – It’s important to be mindful about snacking (stress eating is nobody’s friend), but some nibbles can be helpful. Potassium can help modulate blood pressure, which can in turn reduce stress levels, so have a banana. Something like a handful of nuts offers a satisfying crunch and the energy your brain needs to get past the stress.

The Power of Quality Sleep

Did you know that the quantity and quality of your sleep may be the biggest indicator of your health? Dr. James B. Mass, bestselling author of Power Sleep, and Cornell University professor, reports that sleep can have an enormous impact on your overall health, outlook and productivity. It may also be the biggest predictor of how long you live – even more than diet, and exercise! How do you know if you’re getting enough sleep? Most people should get eight hours, experts say. If you fall asleep the minute your head hits the pillow, if you’re frequently tired, irritable, or if you have trouble getting up in the morning, you need more sleep. What can you do? Here are seven important strategies to help you get a better night’s sleep: 1. Maintain A Regular Sleep Schedule. Go to bed at the same time and wake up at the same time every day; allow for at least 8 hours per night. 2. Keep Your Bedroom Dark and Quiet. Your body’s response to darkness is to produce an increase in the naturally-occurring hormone, melatonin – proven to produce a deeper, more restful sleep. 3. Exercise Daily. Exercising daily relieves stress and improves your overall health; however, avoid exercising right before bedtime. 4. Avoid Alcohol and Stimulants. If you have any trouble sleeping, avoid alcohol, coffee, caffeinated drinks, tea, chocolate, and nicotine. 5. Make Sure Your Bed And Pillow Are Comfortable. Choose the right bed (and pillow) for you. If you’re having trouble sleeping you may want to shop around for a new bed or pillow. 6. Put Your Worries In Jar. Write down any worries, put them in a jar, and let them go for the night. You can set aside time the next day to handle them. 7. Sleep Alone If Your Partner Keeps You Awake. If your mate is keeping you up with his/her snoring, sleep in another room. A good night’s sleep is essential to your good health. Make it a priority!