How to Stop Procrastinating at Bedtime
A N D G E T A G O O D N I G H T ’ S S L E E P
Though there are very real medical conditions, such as insomnia and sleep apnea, that deprive people of sleep, the reason most of us probably don’t get enough sleep is simply because we put off our bedtime. Instead of getting into bed, we opt to check off another item on our to-do list or watch another episode of our favorite show. This is sometimes called “bedtime procrastination.” We all know a good night’s sleep is an important part of a healthy lifestyle, so how can we stop putting it off? A good place to start is by keeping track of your day. The human mind isn’t meant to internalize checklists and task reminders, so use your phone or journal as a scheduling assistant. However you decide to keep track, make sure to give yourself a set amount of time to accomplish your tasks, such as blocking out three hours to help your kids with their homework. It might even help to set alarms on your watch or on your phone to let you know when your time is up on any of your activities.
Another big part is creating an environment that is conducive to a good night’s sleep, and that starts with turning your electronic devices off well before you get under the covers. Smartphone screens, computer screens, and even some energy- efficient lightbulbs emit blue light, which reduces the production of melatonin, the hormone that tells your body it’s time to go to bed. Instead of looking at your phone, try reading a book before going to sleep. If your screens prove to be too big of a draw for you when bedtime comes, it might be a good idea to move your devices to another room so they’re out of sight and out of mind. Finally, don’t get discouraged if you don’t start getting better sleep right away. Setting up good bedtime routines takes time. But if you stick with it — and maybe have someone else in your house hold you accountable to your commitments — you’ll start to get better sleep and have more energy to take on the day in no time.
Simple Swaps FOR AN EASIER HEALTHY EATING LIFESTYLE
Eating right and getting healthy doesn’t have to be difficult. In fact, you have much more control over your health than you think. If you’re struggling to commit to a healthy nutrition plan, consider starting with these simple swaps for an easy switch with big benefits.
added bonus, fish cooks in just minutes! Plus, fish is a lean protein and has a hefty amount of omega-3s, calcium, iron, and zinc. If you want even more benefits, limit your red meat consumption to just once each week and make vegetable or fish-based meals instead.
TRY FRUIT INSTEAD OF JUICE
OPT FOR YOGURT OVER SOUR CREAM
Juice, regardless of the flavor, is usually chock-full of sugar. Furthermore, there’s usually very little actual fruit juice in your favorite flavors. So, you’re only getting more sugar — which also wreaks havoc on your teeth — with none of the benefits of the fruit. Instead, skip the juice and opt for the real fruit instead. You’ll still get that juicy flavor, all with the benefits of natural sugar, vitamins, and fiber that are found in fruit. Your tastebuds will love it, and your body needs it.
Sour cream often adds a tart zing to your meal, but plain Greek yogurt can offer the same great flavor with added benefits. Greek yogurt is packed with more protein to keep you feeling fuller and more energized longer. And yogurt isn’t the only condiment swap you can make. Avocados are a healthy fat alternative to butter on toast, cinnamon is a much more nutritious addition to coffee compared to sugar, and mustard can add a creamy flavor to your sandwich without all the calories of mayonnaise. When considering a condiment swap, use the mantra “less is more” to find products that are healthier alternatives. Making small swaps with each meal will get easier over time, but if you need assistance or have questions about your meal plan, call Natural Solutions for Health today.
CHOOSE FISH OVER STEAK
The average American only eats about 16 pounds of seafood each year. That’s about 10 pounds under the recommended dietary limit, and staggeringly low compared to the 64 pounds of chicken and 54 pounds of beef that are consumed. Salmon, trout, and shrimp are great alternatives to high-cholesterol burgers, steaks, and stir fries. As an
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