Keeping it Simple

It's very often that we turn to fads. For instance, we choose to lose weight through a complex method, exercise until we hurt, or diet until we have to diet again. The truth of the matter is: keeping things simple is the most effective. 

Small steps such as having a cold glass of water when you wake up and right before bed can make noticeable differences in our health. The impact of small steps is profound over time. 

Here are some examples: 

1. Having a glass of quality water when you wake up and before bed, especially for those that don't drink enough throughout the day
2. Going to bed on time. For those that don't, try an hour earlier than you usually do. 
3. Taking at least 30 minutes a day to be outside. You can park your car further or choose to walk down the street or in the park.
4. Smiling at yourself in the mirror and appreciating what you have every morning 
5. Saying thank you even when you don't feel like it

Many of us feel that we don't have time for a good night's sleep. However, developing a fulfilling sleep routine is beneficial for all other parts of your health, mentally, physically, and emotionally. If you are looking to improve your overall wellbeing one step at a time, start with your sleeping patterns.

Follow these rules each day to guarantee a good night's sleep:

1. Go to bed the same time every night, and if you set an alarm, set it for the same time every morning. This helps your body and mind develop a routine, and then you will start to become tired at more appropriate times instead of late during the night. Make sure to make time for 7-8 hours of sleep each night. You will wake up feeling refreshed instead of groggy and sleepy.
2. Do not have caffeine in the afternoon. If you find yourself becoming tired in the afternoon hours, have a quick snack instead of a cup of coffee. The half-life for caffeine in healthy adults is between 5 and 6 hours, so you are likely to stay up at night if you have caffeine after the morning.
3. Do not look at screens within two hours of bedtime. This includes phones, tablets, computers, and TV. The lights in these devices stimulate your brain and make it think it should be awake, therefore preventing you from falling asleep. To start getting your brain ready for bed, limit screen time within 2 hours of bedtime.
4. Do not eat or drink anything besides water within two hours of bedtime. This affects digestion and is likely to disturb your sleep.
5. Sleep in a quiet, dark room without any distractions. Try blackout curtains if you have a problem with disturbing sunlight in the morning. If noises occur throughout the night, try sleeping with an ear plug in your exposed ear.

Following the tips above will help you get quality sleep, and sleep is the foundation for the rest of your day. Any other major lifestyle change can begin with simple measures!

Let us begin by crawling before we stand! 

Happy thoughts! 

Dr. Kler