HOW TO STOP PROCRASTINATING AT BEDTIME AND GET A GOOD NIGHT’S SLEEP
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, like letting yourself watch TV for just one hour or 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 light bulbs 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.
HERE’S WHAT TO PUT ON YOUR GROCERY LIST When you’re recovering from an injury, cooking can be a challenge, but it can be overwhelming if you don’t know where to start. Luckily, changing your diet often starts with a very simple first step: having the ingredients you need. Before you start getting too carried away buying up too much or too little at the store, we have some scientifically proven ingredients that can help you stay focused on your journey! you may not require as much, but you’ll find that protein is exceedingly helpful when rebuilding your muscular strength. Don’t forget about seafood, too! Salmon, tuna, and trout pack both protein and omega-3s, a fatty acid with anti- inflammatory properties that can encourage a quicker recovery from tendinitis, bone fractures, and sprained ligaments. vitamin A gives your white blood cells that extra strength they need. You’ll find high amounts of vitamin A in carrots, spinach, and sweet potatoes. Now, vitamin C is all about helping skin heal faster and stronger, which is incredibly important for repairing connective tissues and cartilage by LOOKING TO PROMOTE MUSCLE GROWTH AND HEALING?
helping form collagen. Collagen is famous in the beauty industry for helping you look younger, but they don’t totally explain that it’s also a protein that builds your scar tissue, blood vessels, and new bone cells. You’ll find vitamin C in oranges, strawberries, broccoli, and even peppers.
PROTEINS: Try lean turkey, chicken, salmon, tofu, tempeh, and chickpeas. Lean meats are packed with proteins that act like a bridge between damaged tissues, which will promote repair. Athletes require upward of 112 grams of protein a day —
PRODUCE: Try carrots, spinach, sweet potatoes, oranges, strawberries, and broccoli. Let’s break this list down a little bit because there’s a very specific reason why each of these are on this list: mainly, vitamins. When you’re fighting an infection in your body,
We hope this list helps you get started on revamping your grocery list! Best of luck!
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