sleephealth – Be Well Solutions

Building a Culture of Wellness

Prioritizing and maintaining a lifestyle full of healthy habits can be a tall task when you’re trying to accomplish it alone. Whether you are at work or at home, having a support system of people who also value health and well-being can reinforce and strengthen your efforts. Being an example and building that support system doesn’t always happen overnight. The following habits and strategies can help you build a culture of wellness wherever you go. Start Small Starting with too many habits too fast, or setting too lofty a goal, can quickly overwhelm you and those around you. Start small and focus on one thing at a time. It will always be easier to build on the habits you’ve established than to start back at square one because your intentions have become too challenging to keep up with. As you [...]

Healthy Sleep Routines for Busy Schedules

Jam-packed, constantly changing schedules can wreak havoc on our sleep schedules. Between demands and responsibilities, it can be challenging to get adequate, restful sleep each night. While we can’t always control our busy days, we can often take steps to help us get the sleep we need. Incorporating the following habits can help you prioritize the sleep needed for recovery, renewal, repair, and rejuvenation. Stick to a Schedule Aim for similar sleep and wake times each day. A sleep schedule allows your body’s circadian rhythm, or internal clock, to stay on track. If your daily schedule changes throughout the week, adjust your sleep times and routines accordingly. Even if bedtime has shifted, following similar cues such as limiting screen time or turning down lights before sleep signals to your brain and body that it is time to calm down and [...]

Getting Quality Sleep in the Summertime

Summertime brings longer daylight hours and warmer temperatures. While this combination can be motivating for many things, it can disrupt your sleep schedule. Prioritizing adequate, quality sleep will help you feel rested and energized for an adventure-filled season. Follow the tips below to keep your summertime sleep on track. Create a Cozy Environment Adjust your sleeping space for personal comfort. Note that indoor temperatures can fluctuate this time of year, and consider lowering your thermostat setting or adding a fan to stay cool. Depending on your typical bedtime and the natural light in your room, curtains or blinds can provide a darker space that is more conducive to sleeping. Tailoring your room to fit your needs each season can help you fall asleep and stay asleep. Choose Cool Materials Just as a cooler environment can promote better sleep, lightweight and [...]

The Wellness Benefits of Sunlight: Improving Mood, Energy, and Sleep Naturally

Many of us enjoy the sunshine when the sun shines brightly during the day. We enjoy the warmth, light, and motivation that it brings. Did you know the sun can positively affect your health and wellness, too? The right amount of sunshine can naturally lift our mood and energy levels while promoting restful sleep at night. A Boost of Serotonin Sunlight has been found to increase your body’s production of serotonin, a hormone responsible for improving mood (Cleveland Clinic). Many people call this hormone the “happy hormone” because of its natural ability to promote feelings of well-being while lowering symptoms of depression or anxiety. Conversely, a lack of sunlight can hinder serotonin production and negatively impact mood and mental health. Your Source for Vitamin D Vitamin D is an essential nutrient that supports proper body function. It helps build and [...]

What is Sleepmaxxing?

A viral trend called Sleepmaxxing is sweeping its way through social media. It combines various strategies and practices to optimize nightly sleep. While prioritizing sleep is a necessary component of health, is the approach of sleepmaxxing safe and effective? As with many things on the internet, trends can become popular before adequate research has been completed. Not every trend is beneficial, and certainly not one size fits all. Let’s explore the pros, cons, and overall bottom line to see if sleepmaxxing should be part of your nightly bedtime routine. The Pros Bringing attention to the importance of quality sleep is a strong win in the wellness world. We know sleep can affect nearly every system of the body. Even small efforts to improve sleep can greatly influence our overall health and well-being. Sleepmaxxing includes establishing a consistent bedtime routine to [...]

Preventive Habits for a Longer, Healthier Life

Health and longevity in life are not simply measured by the quantity of years, but by the quality that accompanies them. The daily habits we make impact our wellness today and in the future. The following preventive practices can help support long-term health and quality of life. Eat Nutritiously Fill your daily diet with a variety of colorful, nutrient-rich foods. Aim to incorporate a variety of fruits and vegetables to obtain the necessary vitamins, minerals, fiber, and antioxidants. Focus on choosing nutrient-dense whole grains, lean proteins, and healthy fats. Pay attention to food labels, consider your portion sizes, and be mindful of your food choices. Practicing mindful eating will help you be more intentional and thoughtful when it comes to deciding what, when, where, how much, and how often you eat. Move Often Keep your body moving! Incorporating regular physical [...]

4 Ways to Combat Digital Stress

We live in an ever-expanding digital era, where news, communication, work, and entertainment are constantly at our fingertips. Between emails and social media, it can be challenging to unplug. Technology can certainly make our lives easier in many ways. However, when it is misused or abused, it can bring negative impacts such as stress, mental health issues, and disruptions in sleep. Practicing strategies to combat digital stressors can keep our screen time more manageable and beneficial. Set Boundaries The easy accessibility of the digital world can make life more convenient, but it means technology and screens are with us on a more constant basis. This continued connection can leave us feeling overwhelmed and burnt out. Establishing boundaries around usage can guard your time, peace of mind, and mental health. Practice setting time limits with apps, gaming, social media, and television. [...]

Sleep as a Superpower: How Rest Fuels Recovery, Immunity, and Metabolism

Sleep affects every system of our bodies. It provides necessary renewal, repair, and energy. However, many of us do not get regular, adequate, and restful sleep. Adults are recommended to aim for at least seven to nine hours of sleep each night. Prioritizing sleep restores our mind and body, while also aiding in important factors such as recovery, immunity, and metabolism. Recovery Whether you are battling a cold, healing from surgery, or finishing an intense workout, sleep is a key component to proper and efficient recovery. It promotes the repair and growth of muscles and tissue with the production of growth hormone, which primarily occurs during sleep (Baptist Health1). Lack of sleep will elevate cortisol levels and contribute to increased inflammation in the body. This inflammation slows down the healing and recovery process. Prioritize sleep as an essential part of [...]

6 Everyday Habits that Support a Strong Heart

Heart disease is the leading cause of death in the United States. However, up to 80% of heart disease risk can be lowered with lifestyle choices and everyday habits (Brown Health University1). As we celebrate Heart Month, let’s take a closer look at how we can make healthy choices to support a strong heart. Move Regularly and Often Physical activity is a main component of heart health because it helps manage blood sugar, blood pressure, cholesterol, weight, and even stress. Prioritizing regular physical activity throughout your day can help reduce your risk of heart disease while improving your endurance and stamina. The U.S. Department of Health2 recommends that adults accumulate at least 150 minutes of moderate-intensity aerobic activity along with two to three days of strength training activities each week. If you are new to exercise, talk with your doctor [...]

Tags: #HeartHealth, ActiveLifestyle, biometrics, CardiovascularHealth, DiseasePrevention, HealthyHabits, healthyliving, heartmonth, lifestylemedicine, nutrition, preventivedhealth, sleephealth, smokefree, StressManagement, wellness|

Redefining Rest – A Wellness Habit Worth Prioritizing

As life gets busy, adequate rest becomes more elusive. However, it is a vital part of health and wellness. Rest isn’t just for post-workout recovery, a rare vacation, or sleeping at night. While these are important, rest is also a daily practice that allows physical, mental, and emotional renewal. The Benefits Rest can look different for everyone, but it involves hitting the pause button to intentionally allow your mind and body to relax. Proper rest promotes good digestion and a more regulated appetite. It encourages more mindful choices throughout the day. Physical rest can relieve muscle tension and soreness that builds up from repetitive motion and long workdays. A mental break helps manage stress and process emotions. Pressing pause can slow stressful and anxious thoughts and allows us to be more fully present. Are You Getting Enough? Rest is a [...]

Tags: #HolisticWellness, #MindBodyHealth, #mindfuleating, #stressrelief, #WellnessHabits, boundariesandbalance, dailyrest, EmotionalWellbeing, HealthyLifestyle, MentalWellness, natureandwellness, restandrecovery, screenfree, SelfCare, sleephealth|